Everything Valesco for the month of June
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Hey and welcome...
Hey Team and welcome to June’s newsletter providing a round up for the month just gone and a few things to look forward to for the coming months.
After such a big month of May, June feels like its been a head down and on to the next project kind of month but there is so much coming up in the next few months to be excited about and get involved in.
July sees a test week in the first week (at the time of publish) and super excited to see all those 14 weeks of hard work pay off. The A weeks and B weeks seem to have been popular so we will be continuing that in our next block and the full information about that is in full detail from Coach Ellie below.
July is also Pride month and we will be celebrating on Saturday 13th July with Pride theme Team WOD’s across all three sites and then taking to the streets of Bristol to take part in the parade and would love as many of you to join us as possible. Full details have been emailed out last week and we have included them here too in case you missed it.
August we have our Summer Social and almost annual rounder’s and picnic in the park on Saturday 3rd. Everyone is welcome to come along and enjoy some drinks (the first ones are on us) some food (you need to bring that bit), some great company (that’s you lot) and a game or two of rounder’s (if you fancy it). It will be at Victoria Park in Bedminster and there is no need to sign up, just come along from 2pm onwards. There are posters at all sites with the details.
High up on the the agenda for the next few months remains the relocation and complete revamp of V1 St Philips which is now being know as V1.1, the same but improved version. Over the coming months we will be planning the move and the refresh of equipment that is planning to take place making three stunning looking gyms for everyone to enjoy.
Talking of busy summer months don’t forget to check out Coaches Corner where Coach Thea has written about how to stay active and plan your training so you can enjoy both parts of the summer – training and socials!
Have a fab weekend and massive congratulation on all the PB’s that test week bought and hope you’re all looking forward to a week to deload before hitting the new block hard.
Big Valesco love,
Amy, Ellie and Leila xx
MEMBER SHOUT OUTS
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Welcome to the monthly Member Shout out section where we like to celebrate some of the good things we see in the gym day in and day out.
Shout out from Coach Hamish – V2 member Anna MacCarthy ‘Anna is on of the most hard working and valued members of St Werburghs! Always keen to learn and has such an impressive level of fitness. Ps Thanks for doing all those kipping demo’s for me Anna’
Shout out from Coach Amy V3 member Fiona Lambert. ‘Fiona is an ex V1 member and new V3 crew member and has gone out of her way to help build the community here in the evening and weekend classes. I’m sure all the new V3 members are just as grateful as we are for making them feel so welcome. Thanks Fiona, so pleased to have you as part of the wider Valesco Community really living our value of inclusivity.’
Shout out from Coach Will to all of the Wednesday night Weightlifting crew at V1 ‘Can I shout out all the weightlifters? All of them have shown real commitment to snatch, coming in each week, really drilling down on their form, already seen some great PB’s, and all of their technique has come on loads. Super proud coach.’
Shout out from Coach James – V1 members Nathan Carter ‘Always a pleasure to have in class. Good energy, works hard and isn’t afraid of a bit of hard work. Nathan – and most of my gymnastic regulars – mean I always look forward to Tuesday night energy and the work he’s put into Bar Muscle Ups is so great to watch. As a result, he got his first BMU only two weeks again. Great job Nath.’
Gym Notices
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HOW TO GET IN TOUCH:
MEMBERS FB GROUPS They are awesome little places to ask questions, find out information or just share funny memes or moments from the gym. If you aren’t a member but would like to be please follow this link and request access.
EMAIL ADDRESS We have now set up and are using email addresses for each site. Please use these from now on for all your email communications. On that note please note, we appreciate the gyms are open 7 days a week but please b aware that our office hours are Monday to Friday 8am until 4pm and emails outside for this time will be answered as soon as possible on the next working day. Emails are not monitored over the weekend or outside of these hours.
V1 St Philips – stphilips@valesco.fitness
V2 St Werbs – stwerbs@valesco.fitness
V3 Brislington – bris@valesco.fitness
Please avoid using hi@valesco.fitness and gettingstarted@valesco.fitness as any email should now be directed to the appropriate site.
WHATSAPP GROUPS We have now set up whatsapp group for the other 2 sites. St Werbs has had its own for a while (set up by Christa) and as its such a success we thought we would set them up for the other two sites. These are member run and welcome for anyone to join, so if you want to get involved in the community more, have a question you think members might know the answer too or want to see if anyone is about for a drink or a walk why not join the one for your training location home. There are posters at each site, which have the QR code to join.
Upcoming Events and Dates for your diary
PRIDE WOD and March – Saturday 13th July
Summer Social Rounder’s and a Picnic in the Park – Sunday 3rd August
Valesco 9th Birthday – Saturday 14th September
Scale it Up Safety in Numbers – Sunday 13th October
Valesco’s Christmas Party (and this year it’s NOT to be missed) – Friday 6th December
What's coming up in classes
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Next week is deload week and we hope you make the most of the reduced intensity. Deload weeks are just as important and the bigger weeks where we put in the hard work so be sure to listen to your coaches when they encourage you to take it down a level next week! 75% should be your maximum effort with 60% being a good place to be so you feel fresh for the next block.
Wednesday:
B – Split Jerk (weeks 2,4,6,8,10)
B – HS Walking progressions
Coaches Corner
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This months Coaches Corner is written by Coach Thea, and it’s all about staying consistent with your Fitness During a Busy Summer. Take it away Thea.
As the days get longer and the temperatures rise, our summer social calendars start filling up. While it’s a season of fun and excitement and you don’t want to miss out on anything, it can also be challenging to maintain a consistent fitness routine. With a little planning and creativity, you can stay on track with your fitness goals even when life gets hectic. Here are some tips to help you stay committed to your workouts during the busy summer months.
Prioritise Your Health
It’s easy to let fitness take a backseat when your schedule is packed. However, prioritising your health is crucial. Remember that staying active not only benefits your physical well-being but also boosts your energy levels, mood, and overall quality of life. Make a commitment to yourself to carve out time for exercise, no matter how busy you are.
Plan Ahead
Scheduling your workouts in advance can help you stay on track. Look at your week ahead and identify time slots where you can fit in a workout. Treat these appointments like any other important commitment. Whether it’s an early morning session before work, a quick lunchtime workout, or an evening class or open gym, having a plan will make it easier to stick to your routine.
Embrace Short, Effective Workouts
When time is tight, opt for shorter, high-intensity workouts. High-Intensity Interval Training (HIIT) is a great option that can deliver a full-body workout in 20-30 minutes. These quick sessions can be just as effective as longer workouts, helping you stay fit and save time. More than welcome to chat to Thea about these kind of workouts if you’d like.
Get Outdoors
Summer is the perfect time to take advantage of the great outdoors. Incorporate outdoor activities into your fitness routine to keep things interesting. Go for a run or bike ride, try paddleboarding, or join a local sports team. Outdoor workouts can be refreshing and fun, making it easier to stay active even when you’re away from the gym.
Stay Accountable
Finding a workout buddy or joining a fitness community can help you stay accountable. A supportive environment where you can connect with like-minded individuals who share your fitness goals. Join group classes, participate in summer challenges, and stay motivated together.
Make Use of Travel Workouts
Traveling doesn’t have to disrupt your fitness routine. Pack lightweight equipment like resistance bands or a skipping rope and look for bodyweight exercises you can do anywhere. Many hotels offer gyms, and there are plenty of online workout videos you can follow in your room. Plan ahead to ensure you can fit in a quick workout, even on the go. Also feel free to chat to me about these!
Listen to Your Body
While it’s important to stay committed, it’s also crucial to listen to your body. Summer activities can be physically demanding, and rest and recovery are just as important as exercise. Ensure you’re getting enough sleep, staying hydrated, and giving your body the rest it needs to perform at its best.
Celebrate Your Wins
Acknowledge and celebrate your efforts, no matter how small they may seem. Staying active during a busy summer is an achievement in itself. Celebrate your consistency and the progress you make along the way. This positive reinforcement will help keep you motivated and committed.
Stay fit, stay active, and enjoy all the wonderful moments this summer has to offer.
WE ARE GOING TO BRISTOL PRIDE AND WE WOULD LOVE FOR YOU TO JOIN US!
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As a lot of you will know, we joined the Pride March in Bristol last year for the first time and had such a great time we’re doing it all over again!
Last year we marched with 50+ of you all in fancy dress, rainbows and / or your ‘Proud of our Pride t-shirts’ and we even made it onto the local news! We absolutely loved celebrating our diversity and inclusivity with so many of you!
This year…. we’re going even bigger!
When: July 13th
Where: Castle park @ 1030*
What: Fancy dress theme this year is ‘The little Mermaid’ and we have gone ‘full send’ with it this year…. Amy as Ariel, Ellie as Ursula, Dec as King Trident, Drew as Flounder and Ekta from V2 (Werbs) as Sebastian! You can come in whatever fancy dress you like whether it’s another mermaid, Ursula’s twin or another king to rival Trident – nothing is too much! Fancy dress not your thing? Wear whatever you like – a Pride T-shirt, rainbows and glitter or whatever you feel most comfortable in 🙂 The more of you the merrier! Oh and…feel free to BRING A BUBBLE GUN!
*Or you can meet as at St Werburghs gym at 0945 and walk with us (in full fancy dress) to Castle park.
After the parade we’ll be taking the float back to Valesco St Werbs and then heading up to the Pride festival on the Downs at around 3pm.
Can I still do a workout?
Yes! For those of you who want to get a workout in before the parade we’ve changed the order of classes just for the 13th July. The Saturday timetable at each site looks as follows:
Valesco St Philips & St Werburghs:
Pride Team WOD 0830
Gymnastics 0930
2nd Team WOD 1030
Valesco Brislington:
Pride Team WOD 0830
Comp Training 0930
The Saturday TeamWOD workout will be Pride themed so come in your biggest boldest colours and help us celebrate!
We’ll be getting sign up sheets out on the reception desks at each gym on Monday and we would love love love to see loads of you there!
Recipe Of The Month
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Pup corner
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Hey Pup fans this months Pup corner is from Mr Leo himself at its all about being part of the wider community.
I for one love to be around lots of my canine friends and lovely humans, for me, the more people to sniff the better.
Our Valesco family is getting bigger than ever. I really like all of you (especially those that take the time to give me a scratch) and I would like to explain why being part of a larger community is pawesome.
1) With over hundreds of members spread across 3 sites your future bestie, ride or die, workout buddy, partner, biggest cheerleader or just that one person that you love to be around could be out there and you don’t even realise it yet!
2) Being part of a larger community is proven to have a positive effect on mental health and emotional well being.
3) When we’re with each other, we produce oxytocin, which is a natural anti-depressant. People who feel as though they belong in a community are not only healthier they live longer and are happier throughout their lifetimes.
4) Community allows us to essentially choose our family. Like I said before, you could find your person or people, people who you genuinely connect with.
5) We are proud of our pride, you are all incredible people who share the same passion for burpees (maybe not) getting chalky and generally throwing heavy tin around or throwing yourself on the floor. If you’re able to get out and mingle over the next few months you won’t regret it.
I used to hate other dogs but now that I have met a few they really aren’t that bad, and I kinda like them. So if you are slightly awkward like me but would still like to meet more people, come along to one of the dates below. We have lots of fun things planned for you over the next few months.
PRIDE WOD and March – Saturday 13th July
Summer Social Rounder’s and a Picnic in the Park – Sunday 3rd August
Valesco 9th Birthday – Saturday 14th September
Lots of ginger love
The Ginger Ninja aka Leo Dog
Who wore it best image
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Okay, okay not exactly a ‘who wore it best’ but we thought it would be a nice chance to throw back to last year’s Bristol Pride and show what an awesome day it was and how much fun we have celebrating with the whole community. Please come and join us this year and get involved it’s an awesome day to be part of.
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