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Hey Team, well what a change in the weather since we last wrote this newsletter to you? So pleased the rain seems to have left us for a while and the sun has come out to play….hip hip hooray!!
Great, as always, to see so many of you in the gym and training regularly and really reaping the benefits of deload week. We really hope you enjoyed the process of bringing a bit of weight off the bar and just coming in and moving and learning a few new skills too.
Ever wanted to know more about the Summer Solstice and its effects on our body and how to cleanse? If so check out the fascinating article from Viki Nunn in this month’s coaches corner. Or a healthy sweet treat more you thing, why not check out our monthly recipe for Chocolate and Berry Mousse pots? They are devilishly good.
There is so much going on over these next coming month including our great beginners competition Scale It Up, Bring a Friend Day, calisthenics workshop, another 8am class added to the timetable on Wednesday (starting in July) and ‘This is not a weightloss challenge kicking off ‘ it really is all go, so settle in for a cuppa and make sure you don’t miss anything that Valesco has to offer.


Alex's 40th Birthday WOD
What an incredible month it has been for our members and we wanted to give a few shout outs below to some super special occasions and some incredible achievements.
Leila will be abseiling down Bristol’s tallest building in July to raise money for St Peter’s hospice. A cause so very close to her heart ❤
From Leila: ‘As you may be aware my beautiful mum passed away 2 years ago from motor neurone disease. During my mum’s illness she used to visit St. Peter’s hospice weekly and stayed for respite care towards the end of her life. I cannot explain to you what a wonderful place st peters is. It is full of the most amazing staff and is a truly magical place of calm amongst some of the most dire situations. You may never know when you or a loved one may need the support of a hospice. If you could help me at all to raise some much needed funds I would be so grateful. So much love Leila xx’
Happy 40th Birthday to Alex Guest and what better way to celebrate than a full on FF Class with all your 9.30am crew pals. We hope you had a wonderful day Alex and aren’t feeling the WOD or your age too much just yet Big Al xx
Sadly this month we said goodbye to the wonderful Andrew Hughes who took his family back to Aus. Andrew left us all a little leaving note before heading off “I just wanted to drop a quick note to everyone to say how incredibly thankful I am to have been a member at truly great community of people. So much love and thanks to the coaches and members for making the place a special and supportive place not just to train in, but to be a part of. Special thanks to everyone for the support to Australian bushfire appeal back at the start of 2020, and all of the support and community over all lockdowns. Last but not least, huge thank you to Ellie Buck for the coaching and programming, I’m in the best shape of my life as a result” We will miss you Andrew and wish you and your family all the best for your lives back in Australia.


Members Area Website Screen Shot

To get access, go to the website (link included below for your ease), select Members area on the drop down menu and then select ‘Lost your password’.  Using your email address THAT IS IN WODIFY you can reset a password and gain instant access!

The members area is full of information on:

* Nutrition – from the very basics to the in-depth science, as well as how to practically apply good nutrition protocols.

* How to stay active when you can’t get to the gym (including a library of over 80 HomeWOD videos)

* How to look after yourself – training is a big part of self care but it doesn’t stop there!

* Getting started, so if you are new to us check out all the useful information that will help you feel right at home.

* Friends of Valesco! So any of you lovely lot can advertise your business to members, let them know what you do and we can all support local, small business in the way you have all supported us!

The members area is for you so if there is ANYTHING you want to see in there please let us know. The members area  is a library for anything and everything that is beneficial to you so help us keep adding to it by asking us for any information not currently available. Please let us know what you think and what you want to see more of!


Rothers on the run March

This time we are joined by another (and slightly newer) member of our Coaching unit – the official, Ella Rothwell!

Ella is gearing up for an incredible sporting effort and for an incredible cause. This, coupled with the recent announcement of her being the latest edition to our coaching, made for the perfect excuse to get her on and have a chat!

As always, we have the answers to all the important questions; The best post-run refuel? How do I train for six marathons? How many bum-bags is too many? What is like going from member to coach? and many more!

This was loads of fun and we hope you enjoy it too!

So pin back your eyes and settle in for an awesome listen here


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Get this date in your diary!! Saturday 17th July Sami is back with his amazing calisthenics workshop.

Calisthenics sounds HARD and it can be, but at its core is building strength and learning how to control your body.  There is significant crossover with what we do here and mastering the basics of movement is always going to be a good thing…and learning a few new things is a lot of fun!

Whether you are a born acrobat or you have never done a handstand in your life, this workshop is for you. Catering for all abilities, if you want better gymnastics COME TO THE WORKSHOP!

There are 20 spaces available! £25 for members. 13.30-16.30pm it will be first come first served. Sign up at the Den the next time you are in. 4 SPACES REMAINING


AND IT IS STUNNING! We can’t decide what we want! Probably all of it…

The first orders have arrived and have been issued this week and are super chuffed with the new range

Order forms are on The Den, along with the range on offer, for you to look at and place your orders whenever you are next in.

We will be taking payment upon arrival of the garments from the supplier this time, in a bid to make ordering and receiving quicker, easier and slicker! Items are ordered to the size and requirements you state so if you do order it you will have to pay for it.

Orders are placed fortnightly with the supplier and take about 3 weeks to come in.



YEP! Our competition, for those new to competing, is BACK! JULY 25th 2021!

DON’T THINK YOU AREN’T FIT ENOUGH BECAUSE OF LOCKDOWN! Everyone has been in the same situation for the past year+ so everyone is feeling the same about their levels of fitness.  So, why not use this comp as a chance to do something with friends, set some manageable short term goals and have some fun!

This is a competition for teams made up 3 same-sex team members.! It is an entry-level competition for beginners looking to get competition experience, have fun and maybe win some prizes along the way. If you’re new to functional fitness or competing then this is the comp for you!

The comp comprises 4 WOD’s with all teams doing all 4, and all team members participating in each of the workouts. And there is something for everyone – workouts are designed to let beginners shine in their areas of strength and push their boundaries in others.  As a beginners comp, you can rest assured there won’t be any technical gymnastics and weighted elements can be scaled.  There really is no reason why anyone wanting to compete can’t get involved!

Keen? Round up and team and get involved! Or message us at and we will work to find you a team.



ARE YOU ON OUR MEMBERS ONLY FACEBOOK GROUP? Its an awesome little place 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.

Members FaceBook Group


THE BIRTHDAY PARTY OF THE YEAR! Get it in your diary!

Saturday September 18th we celebrate our 6th Birthday and since we couldn’t really celebrate our 5th we want to do something extra special to celebrate this year! Think ‘mini festival’ with music, food, a bar and the option to camp (in relative luxury) should you want to come and party and not worry about the drive home! WAY more details to follow but SAVE THE DATE! ‘We are going to party like it’s 1999’ (and we’re all 21 again)!


Bodyweight 1
Have you got friends, partners, family that you are always raving about us to? Well why not bring them along to our Bring a Friend day and show them what an awesome bunch you are?
The workout will be beginner friendly but that doesn’t mean we are going to go easy on you (or them). You should know us better than that by now.
You will need to reserve your place as normal, once bookings open and be happy to share a square and equipment with them as its going to be a fun partner workout.
Any questions just pop them below but looking forward to having some of your friends, partners and family come and join us for a session.


Harley and her Red Stripe
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 suncream on our ears that Mum makes us wear. Just remember to stay safe in the sun. make sure you wear your cream, a hat and stay hydrated (and we don’t mean alcohol). 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!!
H&F xx


summer sol

This year, the summer solstice aka the longest day of the year falls at 4:31am on June 21. In a nutshell, the science behind this is that when the Earth orbits the sun over the course of each year, its axis always points in the same direction in space. Summer solstice occurs when the North Pole is tilted nearest to the sun (about 23.4 degrees). The Sun travels the longest path through the sky and the day therefore has the most daylight.

Many festivals and traditions have been built around the longest day as it provides a great opportunity to pause and reflect. The term solstice is derived from the Latin term ‘solstitium’: ‘sol’ = sun ‘sistere’, to stand still. Other traditions mark it as a time for new beginnings and growth.

In some spiritual circles, it is considered that fasting or cleansing during the Equinox and solstice is more effective than at other times in the planetary calendar. Unlike January, when the body really just wants to hibernate, be cosy and fill up on comforting food, the solstice is a great time to schedule a cleanse as the days are

warmer, we spend more time outdoors, we tend towards lighter foods anyway; and our bodies’ are going through a natural shift as the cosmos revolves around us.  Managed well, a cleanse at this time of year will enable you to enjoy the benefits of greater energy, improved digestion, clearer skin, weight loss and improved mood as we move back towards shorter daylight hours.


Why Cleanse?

Our body is exposed to an increasingly large number of foreign chemicals on a daily basis. The majority are synthetic chemicals that find their way into our food, air and water. Some are consumed through pharmaceutical drugs, applied in our toiletries, found in common household items, cleaning products, airborne pollutants and even our sunscreen!

Overexposure to toxic substances and an inability to properly metabolise them can negatively impact an individual’s health. This puts additional load on the kidneys, liver, lymphatic system and bowels producing a wide variety of symptoms such as headaches, fatigue, allergies, flu-like symptoms, poor skin, hair, nails, bad breath, muscle and joint pain.


How to do a gentle Cleanse?

Cleansing doesn’t have to mean eating only carrot sticks for a week, eating nothing but cabbage soup or fasting day in day out (and I certainly wouldn’t recommend any of these unless for incredibly specific reasons under professional supervision).

Methods of elimination could include drinking more filtered water, eating unprocessed whole foods with less protein and animal derived foods or eating during a set window to give your body a longer time overnight to rest and digest. Reducing the work the liver and kidneys have to do through taking a break from alcohol, caffeine and even supplements could also be incredibly beneficial.

You can support the body’s natural ability to detoxify through eating supportive foods. These include artichoke, broccoli and other cruciferous veg, beetroot and carrots, leafy greens, avocado, turmeric and green tea. Naturopathic techniques such as body brushing, Epsom salt baths and simply resting more will help too (a great excuse to sit down and watch a box set). Don’t forget that even exercise works wonders as it promotes sweat. Make sure to keep it at a level where you can have a good chat so as to reduce the stress on your body.


What to expect

You may notice some transient side-effects (which will quickly disappear) however it is worth timing a cleanse around a low stress week. Side effects could include: headaches, increased perspiration, breath odour, skin outbreak, increased urination or bowel movements and mild fatigue. 


When Not to Cleanse

Avoid cleansing during illness unless supervised by a qualified practitioner and always check with your GP if you are taking any medication (or recreational drugs for that matter), pregnant or breastfeeding


If you have any further questions, please do not hesitate to get in touch (


Chocolate and Berry Pots
Dessert doesn’t have to be devilish as this good-for-you pud proves and with only 5 ingredients it doesn’t have to be complicated either.

Until Next Time, Big Love Team Valesco xxx

Save The Date

Save The Date
Bring a Friend Day – Thursday 15th July – no experience needed!
Scale It Up Triple Threat – 25th July 
The Birthday Party of the Year – 18th September
Scale It Up Safety in Numbers – 3rd October
2021 Valesco Christmas Party – 11th December

Who Wore It Best

June 21 WWIT
Check out this months Who Wore It Best form James and Steve after what looks to be a very sweaty open gym session. Nice work lads and well done for keeping those tops on….we know it’s killing you.
Have you turned up looking the same as another Valesco member? Then we want to see. Send your snaps to to be in the next newsletter. We love seeing them!


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Valesco goes ONLINE!

Now, more than ever, is the time to move! So we are taking Valesco online to enable our current community and anyone wanting to join us to do just that. In a fun and inclusive environment, we bring you the very best of our training methodologies and community...ONLINE!