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VFC JUNE’S NEWSLETTER AND WE ARE HALF WAY THROUGH 2023

Hey Team and welcome to June’s newsletter for everything Valesco and what another awesome jam packed month for Team VFC!

 

The biggest part of the month, without doubt was our final Scale It Up of 2023, Four of a Kind and what a showing Valesco put in yet again. There is a full write up below from Coach Sarya in Competition corner but we just want to take this opportunity to say massive congratulations to all of our teams and a MASSIVE thank you to the volunteers who make the day possible and often work harder than the teams themselves to make the day such a success.

 

Whilst we are on the subject of competition have you seen that VFC Presents is back and we will be hosting our first ever RX Competition and our first competition at V2. If you are excited to know more follow VFC presents on instagram and get ready for something very special.

 

From competition to consistency there is a great little article included in this month’s newsletter from Coach Amy, which is all about the power of consistency and is well worth a read.

 

Ooohh and PODCASTS are back!! This is great news and check out the section below to find out what will be up coming for your listening pleasure.

 

Think that’s it for this month, stay cool, stay hydrated and never miss twice!!

 

Lots of love and summer vibes,

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 Sarya – V1 member Emily Glover – ‘she’s improved so much – her pull ups are looking great, her lifting has come on a lot too and she’s always such a pleasure to have in class as well’.

 

Shout out from Coach Leila V2 – Neil Towill – ‘Neil is a newer member who has been coming consistently and making real progress in both strength, technique and engine. Its really great to see’

 

Shout out from Coach Amy to Alizee Wong at V1 ‘watching Alizee’s progress since she has joined has been truly wonderful. Alizee is always smiling, great to coach and has time for everyone. She completed the 24-hour WOD at V2 knowing no one but I think its safe to say she left with 25 more friends over both sites. Her squat power has come on beyond recognition and super proud to have her as part of our community’.

 

Shout out from Coach Maddie – V2 Anna Six jumping straight into classes after her learn to lift course and for making progress in so many new movements already!’

 

Shout out from Coach Will – ‘can I shout out Lucy Jupe at V1, consistently turning up only been with is for 3 months but has come on so much already! I remember her in the first intro too!’

 

JUNE ALSO SEEMS TO HAVE BEEN ANOTHER MONTH FOR WEDDING BELLS AND BABIES

 

Massive congratulations to V1 member Harry French and his lovely wife Jenny who welcomed their second child into the world on Thursday 22nd June. Massive congratulations to you both and we hope everyone is doing fantastically. Massive congratulations to Big Brother Ben to.

 

Also massive congratulations to V1 members Ellie Taylor and Jos Searle who go engaged on the weekend of the 15th June up Pen-y-Fan. What a lovely surprise and we are absolutely thrilled for you both.

 

Congratulations to V2 member Josh Wells on welcoming baby Oboe into the world this month too. So pleased for you and your family and we hope you are all keeping well and great work to Josh for still coming in with a smile and smashing those weightlifting classes.

 

And our final one this month, a massive congratulations to V1 member Victoria Parsons for welcoming her new baby into the world safely. We hope you and the family are doing well and we can’t wait to have you back in classes when the time is right.

PODCASTS

James and Ellie Training

Hey team! We’re back from a long break and we are excited to have a new episode of the podcast dropping this week! For those who are regular listeners, welcome back! For those who are a little more fresh, we’re looking forward to being able to share our sometimes-interesting conversations you all!

 

We’re kicking things off with a podcast focused a little more on the new and the unknown – what do things look like in the first few weeks of being Valesco member? What do classes really look like? What are the coaches like? How do I know where to go? Who’s a Jerk? Why am I here!? – all taken for granted if you’ve been around for a while but super important if you finally plucked up the courage to step into our community!

 

Over the coming months we’ll have some “Meet the Coach” episodes, some episodes on Gym Equipment, some reflections on events and Valesco social occasions, we’ll be hearing from some people outside of the gym and plenty more!

 

As always, we want to make sure we’re talking about what matters to you so if you have a question, want to hear something discussed or chat from someone you know with value to add, just let us know!

 

For now, have a lovely day!

GYM NOTICES

Sweaty Gym Fun 2022

MEMBERS FACEBOOK GROUP:

 

DID YOU KNOW THAT EACH SITE HAS ITS OWN MEMBERS FB GROUP? 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.

 

V1 – St Philips

V2 – St Werburghs

 

PLEASE BE KIND TO OUR KIT

Please remember there is a zero tolerance on dropping kit, from ANY height. Unless you have 25kg, 20kg or 15kg plates on the bar and even then only when it’s safe to do so. Empty Barbells even those with 5kg plates are are not to be dropped form any height.

Unfortunately we have had a few plate and dumbbell casualties over the last few weeks.  Not only is it potentially dangerous to drop weights, it also costs us a lot to replace this kit. We try our best to supply all the kit needed. Please play your part in trying to keep the kit in the good condition it is supplied to you in and then we can buy more sexy fun kit.

Please wipe sweat of all kit especially the ergs as they really don’t like the extra salt consumption!

 

BRISTOL PRIDE. 

As many of you now hopefully will be aware we have secured a place in the Bristol Pride Parade on Saturday 8th July. This will be our first year, of hopefully many more, and we are just a little bit excited to showcase our amazing community to the whole of Bristol. The committee have been working super hard to pull everything together and we have decided on the theme of the original Greek Olympic Games.

We love that so many of you have cone forward to be involved and we have 35 people registered to walk with us on the Parade which is absolutely awesome and if you did not get your name down in time do not worry, we would still love to have you join us and do let us know (by signing into the event on WODify or WODboard Saturday 8th July) and we can share the meeting location and plans for the day.

We are beyond proud of your diverse and inclusive environment and we would love everyone who feels able to be involved in this event.

#proudofourpride

 

Stay hydrated…and clean up your sweat… 

Now that it’s getting warmer it is really important you stay hydrated which means bringing a water bottle with you…and using it ;) Dehydration can increase your risk of injury and reduce performance and water alone might not be enough. If you do sweat a lot during your sessions it might be worth adding a daily rehydration sachet or table into your diary diet.

Talking of sweating more….we love to see you work hard & sweat but please ensure you clean up after yourself and wipe sweat off kit (using the green cloths and spray) and mop the floor where you have been training, this includes Open Gym who now have their own black bucket, cloth and sprays.

COMPETITION CORNER WITH COACH SARYA

Comp corner June

June has been another busy busy month for Team VFC!

The first weekend we had 3 teams competing down at Oxhouse in Weston-super-Mare. Coaches Leila and Sarya, along with Emma C and Kat took first place on the ladies’ side and the gents Harry-Joe, Glen, Jack S and one of their mates took second on the men’s side. Simone from V2, Coach Will and their team came 5th! What a day!

The following weekend we had Steph Ewers and Ellie T as well as Rich and Zoe competing at Superhuman Games. Well done to Rich and Zoe for coming second in the mixed pairs category and Steph and Ellie absolutely killing it, despite this event being completely outside of their comfort zone. Huge wins all round!

And of course on Sunday 11th we had our very own Scale It Up and it was wonderful to see so many of you lot compete!

Scrambled legs: Maddie Pearce, Emily Glover, Zoe Bowman & Emily Barrett

The Kettlebells: Linda Laboun, Alex Fuggle, Claire Lilly & Maddie Loveridge

Martin Tranter & the Pips:  Alex Stock, Matt Dominic, Rich Wiles-Teoh & Martin Tranter

V2 Barbells: Christa Kaizer, Lizzy Upton, Ettie Eyre & Hannah Palmer

The Underdogs: Fergus Skinner, George Zografakis, Kurtis Fleming & Tom Cranmer

VORTEX: Kaelan Harris, Brandon Brooklyn, Emilio Crisol & Keven Pimentel

We are also wishing Coach Ella all the best at her Battle for Middleground ‘Ragnarok’ this weekend 24th and 25th June. She has done outstanding and qualified for the Elite category! Good luck chick, you will be amazing and we are already so so proud of you!!

Coming up in July…

8th and 9th – Turf Games in London
Team Turftle (Steph, Thea, Ellie T, Justin, Jim C and Tom S) heading down to compete. Good luck team!!

15th and 16th – SiD in Birmingham
Ella, James, Harry-Joe and their teammate Elle W are off to compete in the team’s category. Go smash it!

We also have an all new comp board! You’ll find this as you walk in behind the den. We’ve decided to make a rolling 3-month one so it’s a lot easier to keep up! Plus we’ve got a spectators column so if you are either off to watch a comp, pop your name down, OR you would like to go but are unsure if anyone else is, this is where you’ll find all the info and you can always pop your name down and find people to head down with!

If we haven’t put a comp you have entered on there yet, please feel free to do so yourself! It’s up there for everyone and we love to see you all competing and come to support you if we can!

That’s it for this month. Comp corner over and outtttt.

PUP CORNER

Harley and Finn Arnos

Hey Pup Fans,

 

Harley and Finn here this month! We hope you have been enjoying this blast of warm weather; we certainly have although we aren’t keen on sun cream on our ears that Mum makes us wear.

 

Just a small note from us this month to remember to keep your pets and selves safe in the sun.

 

Make sure you wear your sun cream, a hat and stay hydrated (and we don’t mean alcohol) and never leave pets on cars.

 

Mum says we aren’t allowed outside in the midday heat as the sun is too strong but we say it can’t be as strong as you lot and she lets us play with you?!

 

Enjoy the sun (safely) and being outside more…we certainly are!!

 

G2G trouble and destruction to cause,

H&F xx

Valesco-CrossFit-02

COACHES CORNER

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This months Coaches Corner is written by Coach Amy and it’s all about consistency.

We all may have different things that are motivating us for going to the gym and training. It might be to stay/become healthier, run a marathon, improve your performance in your chosen sport or to get in shape for personal reasons or a big event. One thing that we all have in common though is that motivation has its highs and lows and some days it can be hard to find that motivation! I can assure you EVERYONE feels like that from time to time and you are not alone. But it’s how you respond to that feeling that matters. What can we do to keep going when our enthusiasm gets super low?

 

You might be able to think of several things now we talk about it but one of the most important things you can do is consistency. Consistency is key to succeed at what you are trying to achieve. I am directing this more towards the topic of the gym and training at the moment but it is applicable to anything.

 

Our health is one of the most important things that we have for ourselves in life and our personal fitness (and it’s important to point out here that it is exactly that – PERSONAL. Because it is different for everyone) plays a big part in happiness and what we can get out of life in terms of longevity but also quality of life. So it is important we allow ourselves the time to keep fit and improve our overall health.

 

Make it easy for yourself – what is the best time of day for you to train that fits in around your other commitments in life like work and/or taking the kids to school. Pick a time that you are relatively confident you would realistically be able to stick to.

 

If you find yourself struggling with consistency make sure you have clarity on what it is you are trying to achieve. Also, take time to make sure what you want to achieve now is what you wanted to achieve a year ago, 6 months ago or even last week. Things change, our circumstances change and that means our routine may need to change in order to be consistent in reaching what we are setting out to do.

 

You may be aware of James Clear, author of atomic habits. He has a rule – Never miss twice. He argues that missing a habit once isn’t the end of the world and doesn’t affect you in the long term. It’s missing it twice, three times or even four that gets you. ‘One mistake is just an outlier. Two mistakes is the beginning of a pattern.’ If you can avoid missing your routine more than once that is what will benefit you. It might be that you just don’t have it in you to give the 110% or even 80% of what you would normally give but it’s the act of just turning up that counts and the rest will follow.

 

Don’t underestimate the power of consistency!

RECIPE OF THE MONTH

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Spiced Halloumi and Pineapple Burger

 

So now that summer seems to be finally here it would be rude not to included a good old BBQ recipe for this months Recipe of the month!!

 

These stacked halloumi burgers have been a big hit in our house, particularly its summery combination of chipotle-spiced halloumi and juicy caramelised pineapple. Layered with a zesty slaw inside toasted buns, they make a fine addition to any barbecue spread and who knows, it may even convert the staunchest of meat-eaters.

Team-Valesco

Until Next Time, Big Love Team Valesco xxx

Save The Date

Save The Date

PRIDE WOD and Parade – Saturday 8th July

Valesco Fitness Collective 8th Birthday – Saturday 16th September

Fours of Nature Team RX Comp – Saturday 7th October

Christmas at VFC – Friday 8th December (please note the change to Friday this year)

Who Wore It Best

June WWIB

Check out this month ‘Who Wore It Best’ from our SIU competition with Alex, Matt, Rich and Martin rocking out these striking Neon Blue Tees.

So who’s eyes do you think it brought out the best? Answers on a post card please!

Have you turned up looking the same as another Valesco member? Then we want to see. Send your snaps to hi@valesco.fitness to be in the next newsletter. We love seeing them!