We back BACK!
Celebrating our members
THIS IS NOT A WEIGHT LOSS CHALLENGE!
New summer stash is in!
AND IT IS STUNNING! We can’t decide what we want! Probably all of it…
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.
Yoga is back in the gym!
Starting 10:45am on Wednesday 26th May, Yoga will be taught in person in the gym!!
The class is capped to 10 initially (social distancing) but this will increase as restrictions ease. It is available to book on Wodify now. It will still be available on Zoom too so if you can’t get to the gym you can still join Leanne for a lush hour of moving, zoning out and relaxation.
'SCALE IT UP' is back!
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 scaleitup@valesco.fitness and we will work to find you a team.
https://valesco.fitness/
Pups corner
As a dog that loves down time, I can’t explain how important sleeping and generally lazing around is!
It helps me to feel full of energy and ready to be a general ginger nuisance all of the time. On that note I have been doing a ginger sun dance for the past few days and can confirm that nicer/warmer weather is on its way.
COACHES CORNER
Over training is real. And we all need to be mindful of it – know what it is, know how it affects us and know how to avoid it.
With gyms being one of the only ‘normal’ things you can do at the moment, with so many people still WFH and still not being able to do much socially it is more than understandable that many of you/us are making the most of the gym and coming as often as we can! Socially it is great! For your mental health it is great! For increasing your NEAT (activity outside exercise) it is great! But for our bodies, which have not been asked to work at the same intensity in lockdown as it is now, it may not be so great!
As a general rule of thumb you don’t need to do more than 4 high intensity sessions a week. If you really put the work in when you are here, you will get MORE benefit and BETTER results from doing 4 sessions, than doing 5 or 6 WITH or WITHOUT high intensity.
High intensity can come in lots of forms including the load (so heavy squats or deadlifts) & heart rate (the higher the heart rate the more ‘intense’ it is). A weightlifting class has intensity because you are moving (relative) heavy load – the lack of a sweaty metcon doesn’t mean there is no intensity. Conversely, Metcon Mayhem on Wednesday is intense even without the use of heavy weights.
If you want or need to come to the gym 5 or 6 times a week to support your mental health, do it in a way that supports your physical health. Plan your more intense sessions, spread them out over the week and on the other days think about booking a Mezz Open gym space and coming in to practice a skill or stretch, or book Open gym and grab an erg (rower, bike or ski erg) and do something for 30-40 minutes at LOW intensity.
**As always, if you have any questions, queries or concerns please talk to one of us – your coaches- we are always happy to help in any way we can. **
And, if you think this might be you, you want to understand more of the science behind over training, or you want to know what you can eat to better support your body have a read of this article:
https://valesco.fitness/
And so this past week we have been deloading….
What is de-loading we hear you ask….and why do we need to do it? GOOD QUESTIONS! We’re glad you asked….
A de-loading is where we take out some of the volume and intensity in your training programme. You still get to move weight, just less. You still get to sweat, just not for as long. You still get your heart rate up, just not quite so high. And why? Because it will actually help you get stronger, help prevent injuries and you will avoid burnout…and we think you’ll agree these are all good reasons. Do not be tempted to ignore your coaches and go heavy or hard anyway….it will not do you any favours. Enjoy a week of training that is fun, puts less stress on your body but still gives your mind that decompression it / you needs!
Deload weeks are also good opportunities to take a small step back from training so hard in the gym and take time to enjoy a long walk, bike ride, go for a swim, still remaining active but taking a step back from the pressure a little bit both mentally and physically.
We hope bodies and minds are feeling the positive effects of de-load week and are raring to go again next week… because we bringing the HEAT!
Easy vegan tacos!
Until Next Time, Big Love Team Valesco xxx
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