Hey Team,
Welcome to the final edition of the Valesco Newsletter for 2025 - honestly, we think we blinked.
This year has been another incredible one for Valesco and marked our first full year with all three sites. It’s been a year of doubling down on what we have and continuing to build an unshakable community.
2025 also saw Valesco hit the 10-year mark, which we celebrated in style with an amazing Summer Party. Along the way, we introduced some brand-new additions to the Valesco family, including Legends, HYROX Sims, The Heatwave Hustle, the Valesco Community Committee, the Winter Warrior giveaway, and probably a few things we’re forgetting right now.
Alongside the new, we’ve also had plenty of the familiar favourites: great coaching, excellent programming, the Valesco Open, a cracking Christmas Party, countless PBs, lots of laughs and yes, probably a few tears along the way too.
As always at this time of year, we want to say a huge thank you to everyone who has been, and continues to be, part of this incredible community. To those of you showing up at 6am and those with us until 9pm and everyone in between, bringing the vibes, the energy, and putting in the work to be the best versions of yourselves – we salute you.
A massive thank you also goes to our incredible coaching team. Without you, none of this would be possible. It’s no exaggeration when we say we genuinely couldn’t do it without you.
But enough of the soppy stuff… let’s talk January.
We’re deep into planning for 2026 and will be releasing all the key dates within the next month, so get those diaries ready, you won’t want to miss any of it.
V3 Sauna is well underway and on track to open by the end of January. We know you’re all dying to hear more, so for full updates make sure you like and follow the Instagram page:
@therecoverypodcontrasttherapy (snappy, we know).
Don’t forget to get your final entries into the Winter Warrior giveaway to give yourself the best chance of grabbing some Prime by Pasture vouchers.
We are beyond excited for what 2026 has in store and couldn’t be more proud of the Valesco Community. Here’s to a successful year ahead, both inside and outside the gym.
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 Ryan- Anna Clancy at V3 has been working diligently around an injury, showing up and putting in the work on rehab! Also for her fantastic HSW in gymnastics class! Great work 🤟
Coach Leila- Shout out to Sinead Duncan at v3. She always turns up with a big smile. Technique and strength have improved a lot since joining and always gets stuck in to any wod!
Coach Tash- My shout out is to Becky Porter V3. I always enjoy coaching when Becky is in the class. Becky is always looking to improve her lifting and technique and has a great attitude to each session and workout.
Coach Dec- My shoutout is for Tom White from V2 - Tom joined fairly recently and has quickly become a regular fixture in the 6am crew. Tom's super friendly, supportive of other members and generally just great to have in class. Tom's efforts to improve his technique and fitness is paying off and it's great to see. On ya Tom!
Coach Will- Shoutout to Rachel Botterill - she’s a regular FLEX attendee and always strives to make sure she’s moving well and approaching the strength elements with the right stimulus! Great work Rachel!
Coach Maria- I'd like to shout out Maarja Heinsoo at V1. Been seeing great progress on her strict pull ups in Tuesday PM gymnastics classes over the Xmas period, and she's always up for getting stuck in to the workout with a smile. A pleasure to have in class!
Coach Alex- Can I shout out Roberto Dario. He’s super consistent and works hard. He’s also a pleasure to have in class, always has a smile and supports other members
Coach Maddie- Ainara San Eduardo for continuing to get her training in whilst working around a current injury, she has been really consistent in putting in the work in open gym for her rehab. Keep up the good work!
Hayley Jones- Hayley brings a great atmosphere to class, she supports other members, is super coachable, prioritises technique and always brings a healthy dose of (fun) competition amongst the 4:45pm crew. Always great to have you in class Hayley!
Coach Jamel- Rosie Holmes comes consistently to slick and quick at V1. Rosie always takes coaching cues on board and tries to implement them as well as being a supportive voice to other members 🤙🏾
🏃♂️ Run Club Social Run
📍 Queens Square
⏰ 9:30am, Sunday 28th December
🗺️ 5–7km (with checkpoints), or 9km option
☕️ Coffee afterwards at Spicer + Cole
💼 Bag drop available
📱 Join the RunClub WhatsApp for regular runs
🏋️♀️ January Classes – Important Reminders
January is our busiest time, thank you for helping keep classes running smoothly
Arrive on time to avoid disruption and help coaches deliver the best sessions
Punctuality has greatly improved, thank you for the continued effort
Bookings & Cancellations
Book busy sessions as early as possible (up to 7 days in advance)
Quieter sessions must be booked 60 minutes ahead if you are the only one in or at least 10 minutes before start time if there are others signed in
Always cancel if you can’t attend so another member can take your place
Cancellation Cut-Offs
6:00am & 7:00am classes: cancel by 6:59pm the night before
All other classes: cancel at least 1 hour before
Late cancellation refunds may be requested by email if circumstances are unavoidable
Attendance Rules
You must book and sign in for all sessions (including unlimited memberships & Open Gym)
Signing in other members is not permitted
Fully booked class = no drop-ins — please book early
Gym Etiquette
Please leave bags and coats in changing rooms/cubicles for safety and space
🤒 Training While Unwell
Please rest and recover at home if you’re unwell
Return only once symptoms have fully resolved
When in doubt, sit it out — thank you for helping keep everyone healthy
Week 7 Check-In: Plenty of Gains Still on the Table
We’re officially in Week 7 of 10, with Test Week landing in Week 11, and this block is far from done. If you’ve missed a few sessions or feel like you’re “behind,” this is the perfect moment to reset and lean back into consistency. The final three training weeks before test week are often where things click - technique sharpens, confidence rises, and numbers move in ways that surprise you.
What can still improve before test week? A lot.
Deadlift (Wendler): These last weeks are prime time for clean reps, strong bracing, and building confidence under heavier loads. Even if the bar weight doesn’t skyrocket, better bar path, tighter setups, and smoother reps will pay off in testing.
C&J + Push Press (Progressive): Expect continued progress through efficiency - faster footwork, better timing, and stronger lockouts. Small technical wins here often lead to big results.
Metcon Mayhem: Conditioning adaptations stack quickly when training is consistent. Expect improved pacing, smoother transitions, and better recovery between efforts.
Back Squat (Progressive): Consistent exposure is king. Three solid weeks of showing up, hitting depth, and owning your positions can dramatically change how test week feels.
TTB Cycle: You’re finished the Strict TTB half of the cycle and now you're starting to build volume! The focus is still quality reps & smart sets aimed at increasing your overall capacity.
Back Squat (Progressive): Consistent exposure is key. Three solid weeks of showing up, hitting depth, and owning your positions can dramatically change how test week feels.
The real goal for the next three weeks: CONSISTENCY!! Not perfection - consistency. Get back into a routine, prioritise sleep and fueling well, and treat each session as a chance to practice. Those habits matter just as much as the weights on the bar when test week arrives.
As we head toward the end of this block, it’s also a great time to start thinking ahead. What do you want from the next cycle?
A stronger squat or pull?
More confidence overhead?
Better gymnastics capacity or engine in longer metcons?
Use these final weeks not only to push performance, but to gather information about you. Show up, train with intent, and set yourself up to roll straight from test week into the next block with clarity and momentum.
And with that in mind...Any requests for the new block of training? Drop us an email and let us know!
Approaching Sessions with Intention
Training without intention is a bit like turning up early to the station with no idea where the train is going. You’ll move, you’ll sweat, you might even arrive somewhere interesting. But intentional training gives direction to effort, and this is where you’ll find progress and enjoyment.
Intentionality starts with recognising that not every session should feel the same. Your body, your energy, and your goals shift, so the purpose of your training should shift with them.
If you are new to training, intention often means restraint rather than max effort. The goal here is not to exhaust yourself, but to build a foundation. Focusing on form and technique is an investment that compounds over time. Each squat, press, or hinge teaches your nervous system how to move efficiently and safely. Skill development may feel slow and even slightly boring, but it is so so worth it. You are laying bricks rather than rushing to decorate the house. Confidence and strength will follow.
There will also be days when life feels like it’s taken more than it’s given. Poor sleep, stress, illness, or emotional load can all leave you depleted. On these days, intentional training probably means adjusting the dial. You still show up, but you choose enjoyment and movement over pushing yourself. You move your body, you breathe, you leave with more energy than you arrived with. Not redlining is not a failure. It is a strategic decision that prioritises recovery and keeps training sustainable. Longevity is built from these easier sessions.
Then there are the days when everything lines up. You feel strong, focused, and ready to go. You decide, that today is a day to push. Maybe it is a new personal best, a hard workout, or a test of resolve. Because the intention is clear, the effort flows.
Intentional training is not about always going harder or always taking it easy. It is about choosing the right approach for the moment you are in. When you train with intention, every session has value, and progress becomes something you build deliberately rather than chase haphazardly.
So, going into your next session ask yourself: what’s my intention?
Paws, Goals & Barbells: January Motivation with Harley & Finn
By Harley and Finn
Harley: It’s January again, Finn. New year and humans suddenly wearing gym shoes at 6 a.m.
Finn: I noticed! The leash comes out earlier, the coffee smells stronger, and everyone’s talking about “motivation.” Personally, I’m always motivated by snacks.
Harley: Same. Motivation is like a tennis ball. Super exciting at first… and then it rolls under the couch.
Motivation Is Fun, But It Fades
Finn: In the first week, our humans are fired up. New gym bag. New playlist. Big plans.
Harley: By week three? That gym bag looks suspiciously untouched. That’s because motivation is a feeling and feelings come and go. Even ours. (Remember when you didn’t feel like chasing the cat next door?)
Finn: Lies. I always feel like chasing the cat next door.
Habits Are the Real MVPs
Harley: What actually works is habits. Habits are like our morning walk, same time, same sniffing, no debate.
Finn: You don’t wake up asking, “Do I feel motivated to sniff that tree today?” You just do it.
Harley: Exactly. When going to the gym becomes part of the routine, like brushing teeth or feeding us, it stops requiring so much mental energy.
How to Stay Consistent (Dog-Tested Advice)
Finn: Here’s what we’d suggest, if we could talk instead of bark at the mirror:
Start small. A short walk beats no walk. A 20-minute workout beats skipping entirely.
Pick a schedule, not a mood. Same days, same times. Humans love calendars.
Make it enjoyable. Good music, a class you like, or a reward after (we recommend treats).
Don’t miss twice. One skipped workout happens. Two in a row becomes a habit too.
Celebrate consistency, not perfection. Showing up counts, even on low-energy days.
Harley: Progress isn’t about going all out every time. It’s about coming back, again and again. That's where real gains are made.
Final Thoughts from the Dog Beds
Finn: January motivation might get you to sign up for the gym…
Harley: …but habits are what keep you going when the excitement wears off.
Both: Be consistent. Be kind to yourself. And remember if we can stick to our walk routine every day, you can too - you’ve got this.
The Werbs crew are representing the who wore it best this month with our very latest stash drop!
A delicious dinner that delivers four of your 5-a-day, tender chicken (or your chosen meat alternative), red pepper and black beans, wrapped in tortilla, baked in the oven with passata and cheese.
