Hey Team,
Welcome to the September edition of the Valesco Newsletter. It's been another amazing and busy month and still lots to come in the countdown to Christmas!! Yes, that's right we said the C word and more about the plans for that in the gym notices section of the newsletter.
Post our 10th Birthday Party (which, can we just go back to how epic that was for a second?), September really does feel like it's been a month of getting our heads down, getting the routine back and buzzing busy classes. Very satisfyingly we started a brand new block on Monday 1st September. We are now half way through and are already excited to see the progress in test week. Keep turning up, being consistent and listening to your coaches and the progress will follow. You have our word.
Talking of turning up and putting the work in our Legends class hosted at the Brislington site has really taken off in the month of September. We now have a number of regular attendees on Wednesday at 10.30am. If you are a member already and over 60, you have no need to book in, just come along and get involved! The kettle is on afterwards for a brew and a social. Members under 60 if you have older folks in your life that you would like to help get involved drop Amy or Ellie an email (amy@valesco.fitness or ellie@valesco.fitness) and we can help you help them come and try the first session for free.
September saw the first meeting of The VCC - The Valesco Community Committee, with representatives from each site in attendance and fully involved. Our first meeting was held at the brand new Miro lounge in St Philips and it was great to get some many ideas, identify places for improvement and we are excited to start implementing those over the coming months. Your reps for each site are detailed in the newsletter and we will be adding mug shots to each gym notice board soon.
Check out the rest of the newsletter for more information and a date for the next HYROX SIM, Christmas Party details and a great piece for Coach Dan on finding your training ‘Why?’ An article not to be missed.
Love and best wishes,
Team Valesco xx
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.
Coach Dec: Amber Woodcock from V2 - Amber has approached her training while pregnant with a brilliant determination. Amber is super friendly, always very coachable and is open to changing what she needs to so she can engage well with the class. Keep up the good work 🤝
Coach Becca: Tom White from V2 - he’s been enthusiastic since day one and has showed up to every session with a _if not now, how?_ attitude every time. He’s always ready to learn, and always willing to experiment with the cues us coaches give - a dream!!
Well done dude! See you in class 🙏
Coach Rox: Shoutout to Aimee from V1 for, firstly, making great progress and challenging herself with heavier weights, and secondly, for always bringing positive energy and appreciating Bad Bunny.
Coach Amy: My shout out this month is for Emily Griffiths at V1. Emily is always super smiley and makes time to check in with everybody plus being super coachable. Emily is really committed to her training this year (including her running and gymnastics) and the effort is really starting to show. It’s a pleasure to have you in Slick & Quick regularly.
Coach Luke: Emma Kuwertz at V1. Emma is super hard working! A consistent class member pushing the intensity even when doing a double classes. She’s always looking to help others with tips she has learn herself and generally just a happy light hearted lady to have in the gym.
Coach Hamish: Emma Nariani at v2. Emma brings a calm and positive energy to every session and has been really consistent with her training recently. Love having Emma in class and stoked to see her progress. Representing the northerners with style 🤙
Coach Johnny: Shout out to Barney Bromhall at V2 for his consistency in training, max effort in the WODs and always getting his head down and putting the work in.
Coach Leila: Huge congratulations to William and Kathryn on the birth of a beautiful baby girl Annie. We can’t wait to meet her. And we are assuming she Will be incredibly good at skipping and sit ups.
Coach Maddie: Big Congratulations for Harry-Joe and Fi on their engagement in Bali last month!!
Shoutout to Sarah Godsell, Sarah is one of our OG members who brings great energy to class! She is always willing to learn and push herself most recently getting her first banded kipping pull ups. Those first unbanded reps are on their way keep up the amazing work Sarah!!
Coach Camila: Big congrats to Lucy de Vial & Dave O’Brien! Just wanted to give a huge shout-out to Lucy and Dave who got married in September. Massive congratulations on your wedding! I’m so happy for you both and wishing you endless happiness, you two are the best together!
Coach Ellie: Oli Gostlin at V3! Always brings a smile & great energy to classes, and he’s really friendly & quick to make people feel comfortable. Oli takes coaching cues really well & is keen to learn and progress. And…he’s up for a laugh and a bit of friendly competition which makes for a fun and motivating atmosphere! Oli, it’s great to have you at Valesco! 🙌🏻
Coach James: I’d like to shout out Sach Meerholz. She’s a super consistent member and definitely one of those core members that brings people together and really represents what Valesco is all about. She moves well, continues to improve and get ever-stronger, never fails to have a laugh and approaches every class with a cracking attitude! I think it’s fair to say that everyone in a class with Sach around has a good time.
💥 Ironman Legends! 💥
A huge congratulations to Gemma, Christa, Rich, and Tris — each of whom tackled and conquered an Ironman this summer!
🏊♀️ Gemma – Ironman Wales
🚴 Christa – Ironman Barcelona
🏃 Rich – Ironman Italy
💪 Tris – Ironman Weymouth
Your grit, determination, and relentless training are nothing short of inspirational. Completing an Ironman is no small feat — and you've each proven what the Valesco community is made of. We’re so proud of you!
The party of the year is back!! Our Christmas party is on Friday 12th December returning to LOKO Club near temple meads. Tickets are £50 each and will include; welcome drink, food, entertainment and live music. From 7:15pm until late. Sign up sheets are at each gym now, get your name down to reserve your place!
Save the Date: HYROX SIM – Sunday 16th November
Ready to put your training to the test? We’re running another HYROX SIM on Sunday 16th November — your chance to experience the full race format in a supportive and motivating environment. Whether you're competing soon or just curious, this is a brilliant opportunity to challenge yourself.
Bottom line? If you're a member and haven’t tried a HYROX class yet — get involved! They're challenging, fun, and a great way to level up your fitness.
Members can book for FREE through wodboard. If you know of any non-members who would be interested we have solo entries available for £15pp and doubles for £25, please email bris@valesco.fitness to book.
Booking Reminders:
Please continue to follow booking protocols for both classes and Open Gym (OG). These rules help ensure:
Safety for all members
Enough space and equipment
Fair use between class and OG members
Remember: All members now have access to all 3 locations. If your home gym is fully booked, check the other sites for availability!
Arriving on time:
Please arrive at the gym ready to start your training at your chosen class time. Starting promptly ensures the best experience for everyone, and late arrivals disrupt the flow and reduce valuable coaching time. We understand occasional delays happen, but they should be rare. Please respect your coaches and teammates by showing up on time.
HYROX Classes – Weekly Breakdown + Upcoming SIM!
Whether you're training specifically for HYROX or just looking to improve your overall fitness, our HYROX classes offer structured, purposeful sessions that target all the key components of performance. With 7 HYROX classes running across the week, there's something for everyone — and every class is designed with a specific focus in mind.
Here’s how the weekly HYROX class schedule looks:
- Tuesday – Upper Body Strength + Workout
Focus on push-based strength movements followed by a HYROX-style workout. Think bench presses, wall balls, sled pushes, and more. A great day to build upper body strength while maintaining that HYROX intensity.
- Wednesday – Long Mixed-Modality Workout
This is your engine-building day. Long, grindy sessions that combine running, machines, and functional movements. Great for building stamina and mental toughness.
- Thursday – Running Focus
A primary focus on running mechanics, intervals, and endurance. Whether it’s your strongest or weakest area, Thursday is your chance to get faster and more efficient over distance.
- Friday – Conditioning (Two-Part Workout)
Two shorter, high-intensity, conditioning-style pieces. Always done in pairs and always spicy. Expect a mix of machines, carries, bodyweight movements, and more — fun and fast-paced!
- Saturday – Lower Body Strength + Workout
A strength piece targeting lower-body push and pull movements (hello sleds, lunges, deadlifts) followed by a metcon-style workout to round things off.
- Sunday – Mixed Modality (Partner Option)
A flexible, HYROX-style session with the option to work solo or in pairs. Perfect for building both aerobic capacity and camaraderie. This session often mimics the flow of an actual HYROX race — a great opportunity to test yourself.
Who Are These Classes For?
These sessions are open to all members, whether you’re deep into HYROX prep or just want to improve specific areas of your fitness like strength, running, or endurance. Many of our members use them to:
Train specifically for upcoming HYROX events
Build better strength and conditioning foundations
Mix up their weekly training
Work on areas they usually avoid (you know who you are)
Save the Date: HYROX SIM – Sunday 16th November!
Hey Valesco crew, Coach Dan here.
The minute summer ends, the winter slump seems to hit instantly. I know I struggle with motivation and get a little grumpy this time of year—and I bet I'm not the only one. That’s why I want to talk about the most important thing that gets me through: my 'why.'
Here are the three big reasons that keep me training (and sane). I thought it would be fun to throw some of these out as inspiration.
1. Because my head needs it.
I get it. Life is stressful. I often hear people say they come to Valesco to "burn off steam" and honestly, that’s my biggest 'Why' too. Training is my non-negotiable time for mental health. The session is a massive investment in stress reduction, mood elevation and some dedicated time for me. Add to that the community, the high-five after a tough session and the banter during a cool-down.
With that you've got a clear reason to prioritise the gym and frame it as something you want to do.
2. Because achieving stuff feels bloody great.
Who doesn't love the simple, pure feeling of hitting a Personal Best? Whether it's finally lifting that PB weight you’ve been chasing or running a new distance without stopping (just ask James about his new found love of running), that moment is priceless.
It’s not just about the numbers; it’s about mastery and confidence. Every time you hit one of these achievement milestones, you're proving to yourself—and only yourself—that you’re capable of growth. It’s that little internal fist pump that tells you, “I did that. I can do anything.”
To capture this feeling consistently, you need to plan these achievements. Think about goal setting that moves you toward an even better version of yourself. For me, this year that meant spending a lot more time outside. I've run more than in the last 5 years or so and longer distances more regularly, a really nice merging of the headspace and achievement benefits.
3. Because I (or someone else) signed up for something.
If you struggle with consistency, this is your answer. Nothing lights a fire under your arse quite like putting money down and telling people you're doing an event or competition.
Signing up for that Hyrox, 10K, triathlon (look at those nutters like Gem & Christa), or that local competition immediately provides a deadline. With which comes structure and discipline. It instantly turns a vague 'work out more' goal into ‘I am training for..’ The deadline holds you accountable and forces you to treat training like the important appointment it is.
Again, this year I’ve used some key events to force myself to commit to running and training. They’ve not all gone to plan but still provided something to focus on.
I hope these three points help light a fire for you as the weather changes. Maybe even take five minutes now to get something booked in for January—a race, a competition, or a specific PB you’ll chase—so you’ve got that achievement and deadline feeling lined up. When you walk through the Valesco doors, you'll know exactly 'Why' today is worth it.
See you on the floor,
Dan
Hey Team — Eddie here!
Let’s talk about GOALS! Why? Because even I don’t chase tennis balls without a plan. 🎾
Here’s my guide to goal-setting, Eddie style:
🐾 Keep it simple:
You don’t need to climb Everest. Start with something like:“I want to hit 3 sessions a week”
“I’ll work on my pull-ups twice a week”
“I’ll stretch for 5 mins after class”
Little steps = big wins!
🐾 Make it yours:
Don’t chase someone else’s stick. Pick something that matters to you, not just what looks flashy on the 'Gram.🐾 Write it down (or bark it out loud):
Telling someone — a coach, a buddy, or me (I’m a great listener) — helps keep you on track.🐾 Be kind to yourself:
Some days you crush it. Some days you nap. Both are important. Just don’t lose sight of the goal!🐾 Celebrate the wins:
Tail wags, fist bumps, maybe even a cheeky treat — every step forward deserves a little joy.
Remember:
Goals give your training purpose
Progress beats perfection
And most importantly... snacks are non-negotiable
You’ve got this, team!
Stay pawsitive,
Eddie 🐶
The Valesco Community Committee - Your Gym Reps
We thought it was about time that we shared the representatives that have come forward for each of the three sites. Pictures will be up on the notice boards soon in each gym to help you identify them.
Our reps are people who want to help improve and shape the Valesco Community so if you have ideas and catch them between sets or classes do feel free to speak to them and they can bring your ideas to our next meeting.
St Philips - V1
Georgia Benney
Anna Bevan
Barb van de Eerden
Jo Large
Kaja Lloyd
Lee Wilson Haynes
St Werburghs - V2
Hannah Lennox
Di Pardoe
Sarah Godsell
George Hargreaves
Laura Thomas
Brislington - V3
Ainara san Eduardo
Francesca Summerhayes
Laura Thomas
Dani Rossade
Kyle Reeves
Recipe of the month!
Salmon Risotto, creamy rice and tender salmon make a comforting dinner. Stir through lemon juice and parmesan before serving this easy, delicious meal that's full of omega 3 and high in protein
