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EXCITING NEWS: Brand New ‘Refer & Reward’ Program
We’re delighted to announce our brand new Refer & Reward program, starting today. Where you can earn CASH - and your friend can earn free stuff and / or a discount on getting started with us. How’s it work?
A quick bit of context & background (to answer some questions we’re half-expecting)
We’re super excited about being able to launch this effective today - and we’ve always believed that finding new clients who are friends (or family) of our already existing amazing clients, is the best way of doing things:-) Any questions, please contact admin@innovatefitness.co.uk or text us on 07441 428 178 Thanks Chris and the team #BeMore
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Hello 'Sisters' !
As you know, when we relaunched S.o.S, some of the memberships were just that, a launch offer. Heading into 2022, we'll be amending some of the pricing to the 'correct' levels. These are relatively small changes, and only affect some clients (depending on current m'ship level).
These changes are effective from January 1st - BUT, for current clients (eg if you're reading this) it will be effective as from Feb 1st - because xmas :- ) If you wish to make savings, we have 12 months PIF (Paid In Full) options where you pay for 10 months and get 2 free. The 2021 PIF pricing is:
NOTE: We will also be changing our PIF terms, next year, from buy 10 get 2 free, to buy 12 get 2 free (for large group as well as SoS), so if you wish to take advantage of the current 2021 options, we ask that you do this before December 21st. Hopefully you can see that in effect, we're simply raising 1 of our memberships by £10p/m, and 2 by £20pm, as outlined as the start of the relaunch of Sisters, and closer to where we believe the pricing levels should be for this more 'bespoke' level of Coaching:-) Nathan is your man to talk through, ask questions etc. Thanks for reading, thanks for your support, and happy lifting! Chris & Team Innovate This is a quick overview of what's going down.
We've posted on FB a few times, but putting it here too incase you missed it :-) WHAT ? - FREE fun 21 day online challenge to follow along away from your sessions - Delivered through our iCoach app - Daily workouts to do at home (no kit required) with video demos - Optional stretch routines if you prefer something a little 'slower' and 'gentler' - Weekly theme / habit to focus on and track - Follow or track your nutrition WHY? 1. A bit of focus before xmas 2. A bit of fun and additional engagement / challenge 3. An opportunity to ‘kickstart’ any plataeus or stalling you might be going through this time of year. WHEN? - It’ll run for 21 days, starting Monday 15th November - Just in time for the xmas party season! - £5 per person - this is purely to cover the cost of each additional app user for the 21 days. Awards will be handed out - Most steps (you can log these in the app) - Most weight lost (you can log this in the app) - Best body change pics (chosen by coaches) - Most workouts completed It’s totally optional which bits to participate in, and which bits not to. It’s just for fun and focus! HOW TO GET INVOLVED
Dear Fitties, here is some more info on our Charity Challenge Day- we are raising funds to support Breast Cancer Now. We will be holding workouts in the gym at 8am, 9am and 10am on Saturday 23 October. You can book onto a session through GoTeamUp. Once booked you will be prompted to go to our justgivingpage to make a donation to Breast Cancer Now. Please donate what you can. Here is the link if you want to make a donation now: www.justgiving.com/fundraising/innovatefitness On the day, please WEAR PINK if you can - and feel free to come down to the gym if you are doing a workout or not - you are all welcome even if it’s just to cheer on your fellow fitties, have a chat with Nathan about Sisters of Steel, or to see the lovely lingerie on display from Sheer Bliss who will be chatting to us about the importance of getting bras correctly fitted! Heck Food will be here with their new range of chicken cooked snacks for us to sample. And we have an amazing collection of prizes to be awarded to some lucky members who take part in the workouts - these will be drawn after the workouts are completed- so get yourself booked in to be eligible……. Can't wait to see you all! Team Innovate We're giving all our online members MORE access to training for less. This is to help combat a few tweaks to the timetable that we're making. Read on below to find out more..........  Up until now, online membership are: Sessions & Price: Unlimited = £65pm 13pm = £49pm 9pm = £39pm From mid September, we are making the £49pm membership an unlimited membership option. Yup. We're giving you unlimited access. And if you're currently doing unlimited and paying £65pm, we're going to start charging you LESS. The two new options will be: Sessions & Price: Unlimited = £49pm 13pm = £39pm timetable changesSadly, we're having to get rid of online training on an evening, as an option- from mid September.
The numbers just aren't working. We appreciate this will frustrate the handful of you who DO attend online on an evening, and we simply ask you to understand things from our position. This is PART of the reason why we're "moving the line" of what you get for your membership above. We'd love you to still make it work with us, and don't forget, you also get unlimited access to On Demand sessions. As ever, like you, we're always doing our best and in an ideal world, will get back to 'fighting fit' as a business where we can put on all the sessions (gym, online, SoS) that everyone wants. As part of us "tidying up" and revising the value we offer, now that it looks (touchwood) that there's no more lockdowns, we wanted to give you some awesome news about your Group Training membership. Read on below.....  Up until now, you can use your sessions for group OR online. eg. if you're a gym member doing 14 sessions per month, you can use all 14 in the gym, or 10 in the gym and 4 online, or 12 in the gym and 2 online etc. WELL, as from September, you'll be able to get FREE UNLIMITED access to online. eg If you're on 14 gym sessions a month, you can use all 14 in the gym - AND do as many online sessions as you want, for FREE! Winning!!!! ============================ For this reason, we're also doing away with our Hybrid memberships. If you're on Hybrid (where you get specifically, 7 gym and 7 online sessions) you'll be put onto our 10 gym sessions per month membership and get free unlimited online on top of that too. For the same price as you were paying previously. Winning AGAIN !! You don't need to do anything. We will gradually make the amendments at our end. We just wanted to give you all the good news that you can now train more, for NO extra cost :-) FINALLY, we are delighted to announce the launch of SoS version 2.0!! Sisters of Steel (SoS) is our signature 'Small Group Strength Training' program that we've had to park since the pandemic hit, and we're giddy with excitement about launching version 2.0 in the next few weeks!!!! Read on to find out how to get involved .......  What IS it exactly ? What IS 'small group strength training' ?
_____________________________________ We've put together some FANTASTIC launch offers - check them out below. We won't be able to offer some of these prices and bonuses forever - due to this program being bespoke, personalised and as close to 1-1 private Personal Training as you can get, but at a fraction of the cost, we're only offering the bonuses for the next few weeks.  Can see the insane value, but unsure about the style of training ? We've got you covered. We offer a free two week trial to all existing members. The only caveat we have is that: a) the monthly fees are within your budget b) you attend all 4 trial sessions (2 per week) We'll post more about doing a trial, soon..... the timetableWe're building things back up gradually, but the more popular this gets (and we'll be promoting SoS outside of our membership base, which we didn't previously do) we'll add more sessions.  As ever, please contact us for more info, or you'd like a discussion with one of the team about tying out SoS, or getting onboard with one of the launch memberships bonus options! We CANNOT wait to get this rocking again! IMPORTANT GYM REOPENING NEWS
We wanted to put some comms out around the next stage of gym reopening. Our current intentions are: 1) The team are removing the pods on Sunday 2) The team are going to eat pizza whilst removing the pods on Sunday 3) Our initial programming will consist of 2 main formats: a) ‘invisible pods’ - essentially the same set up now for things like MetaPump sessions, but without the tape on the floor b) Circuit format - groups of 5 or 6 in stations around the gym 4) The huge gym door open to ensure ventilation that’s almost equal to that of being stood in an open field. We have measured the air quality previously with our carbon dioxide monitor ( as recommended by Jon Van Tam!) and will do so again). 5) Sanitisation of equipment and sanitising options around the gym for anyone who wishes to use it during a workout. (I think/hope everyone is aware by now thet the whole ‘surface transmission’ thing is such low, low risk in any environment according to the science) 6) We intend to have fixed formats on fixed days. eg Monday = StrongWoman Tuesday = MetaPump etc etc (those are examples, not decisions). This serves two purposes: 1) it enables us to put the themes back on GTU without the 5 hours of admin a month having to manually change theme because our sessions themes changed every week 2) it will be easy to see which themes are ‘invisible pods’ days, and which are circuit days ——————————————- We’re waiting on any updates from CIMPSA (one the leisure and fitness bodies who are usually first to get specific details from government changes), but it’s expected that just like in general society, certain elements are recommended, but not legislated. In reality the only changes in our own intial ‘next steps’ is the move for half our sessions a week to be circuit format, which will be small groups of people (4-6) working near each other - but certainly not right in each other’s faces! One of the other benefits, which might sound a bit ‘cheeky’, but is true - is that because of our typical demographic, 95% of our clientele will have been offered their second jab by now too, which also helps. As ever, if and when any further guidance changes, we’ll make further decisions accordingly. Muchos gracias ================================= FB GROUP RE-CAP CLICK HERE for VERY exciting news re: Yoga (hint: it's going to be included as part of your membership!) CLICK HERE for Ruth's 'running' success story CLICK HERE for Lisa's Total Warrior success story CLICK HERE for Debbie's Total Warrior success story CLICK HERE for our article on how to choose the right weight for your workouts ================================= USEFUL LINKS 1) CLICK HERE for July gym workout doc 2) CLICK HERE for the July online workout doc 3) CLICK HERE to refer a friend to us for a free two weeks 4) CLICK HERE if you want to purchase a nutrition kickstart bolt-on, (next 28 day kickstart begins Monday 19th July) Already been posted in the Facebook group, but here is a permanent 'home' for this important news :-) **LISTEN UP FOLKS, REALLY IMPORTANT INFORMATION FOR EVERYONE BELOW! ** After much discussion & deliberation here is the timetable that we will be starting with when we reopen the gym on the 17th May. Thank you to everyone who shared their feedback with us, in response we have added two further online sessions per week, one early at 6:10AM and one lunchtime session at 12:30PM. We have also introduced an alternating weekend timetable which means the Saturday sessions one week will be on the Sunday the following week and vice versa. The timetable will be continually reviewed and sessions added according to demand. We now need you to submit your choices for your main membership and Mini SoS ASAP by clicking on the following link: http://bit.ly/MEMBERSHIPSMAY2021 When we closed for this lockdown at the end of December 2020 we had no idea we would not be allowed to open again for another 4.5 months, and we said at the time that we would revert back to all existing memberships automatically. We have decided against doing this as we know many of your circumstances or preferences have changed, therefore we do need EVERYONE to complete the form please, it should only take a minute or two. If we do not get a completed form from you your membership will not be changed, but you will get regular reminders, you might prefer to avoid these by filling the form in now! Thank you for your patience while we work through what will be a very large volume of responses. If you have any specific questions about your membership and are unsure how to complete the form please direct these to Innovate Crew by messenger and we will get back to you as soon as we can. We are so looking forward to getting lots of you back in the gym, and offering the rest of you our fabulous Innovate experience with what is now our permanent Online service! (Who could have imagined that in March last year?!) We are looking forward to to see you all get healthier, happier and stronger in 2021 Team Innovate #BeMore  Monday 29th of March Mini Sisters 7 PROGRAMMING NOTES:
WO 1 A) BB Deadlift B) BB Back squat C) BB Glute Bridges TABATA: Burpees WO 2 A) BB Clean and press B) BB Bent over row C) BB Tricep extension supine TABATA: BB Thrusters 28:15 https://www.intervaltimer.com/timers/10281753-custom-timer Tuesday 30th of MarchCARDIO & Core 3 Energetic exercises, performed over longer durations, designed to elevate your heart rate & breathing to improve cardiovascular fitness, alongside core exercises to tone your tummy & strengthen your back SET-UP
TIMINGS
Core Circuit:
Cardio Fartlek 2:
Core Circuit (stays same as first time) http://intervaltimer.com/timers/10100912 28:00 mins Wednesday 31st of March STRONG WOMAN #5 v2 PROGRAMMING NOTES:
TIMINGS
Wednesday 31st of March MINI SISTERS 1 PROGRAMMING NOTES:
Timer 28mins http://intervaltimer.com/timers/10212726 Thursday 1st of April BODY-HIIT #4 WAVE INTERVALS PROGRAMMING NOTES:
Workout 2:
Friday 2nd of April TURBULENCE TRAINING #9 CARDIO / STRENGTH PROGRAMMING NOTES:
http://intervaltimer.com/timers/10100641 online timer 28 mins Cardio workout:
Saturday 3rd of April Focus 6 ABS TYPE: 1 Workout, Multiple Circuits TIME: 30 seconds x 6 exercises x 2 rounds... 90 seconds rest between circuits Programming notes:
http://intervaltimer.com/timers/10101842 online timer 28:30 Saturday 3rd of April MINI SISTERS 3 PROGRAMMING NOTES:
TA) = Hang clean workout 3: Multiple Intervals
TIMER 29:10 http://intervaltimer.com/timers/10212626 Monday 5th of April Focus 7 THIGHS TYPE: 1 Workout, Repeated Circuits (2 different circuits) TIME: 45 seconds x 4 exercises x 2 rounds... 90 seconds rest between circuits Programming notes:
http://intervaltimer.com/timers/10101871 online timer 28:30 Tuesday 6th of April Strong Woman 15 A Metabolism boosting workout, that includes barbell exercises to burn calories, and also strengthen and tone your muscles.. Giant Sets x 2 + a Finisher Set Up: Giant Sets: 3 exercises performed back to back for similar muscle groups or body parts (upper, lower, core etc) Finisher: OTMEM 1 Exercise (start with 6 reps of each exercise, rest remaining time, add 2 reps each round.. Restart at 6 if run out of time) Timings 60 secs each exercise, 30 secs rest x 3 60 seconds rest between workouts 2 Exercises A+B On the minute every Minute: 60/0 x 6 28mins http://intervaltimer.com/timers/10095230 Giant Set 1:
Giant Set 2:
OTMEM: Exercise A = Goblet squat curl press Exercise B = Tricep extensions Wednesday 7th of April MRT TIMED CIRCUITS #9 Designed to stimulate your metabolism to burn fat, fire up your cardiovascular system for overall health and target many muscles in a single session to build stamina and help you tone up SET-UP
TIMINGS (for each workout) R1: 60/15 R2: 45/15 R3: 30/15 Rest 60 seconds between workouts Workout 1:
http://intervaltimer.com/timers/10100529 28:15 Wednesday 7th of April MINI SISTERS 5 PROGRAMMING NOTES:
WO 1
https://www.intervaltimer.com/timers/10236667-bb-triplets Thursday 8th of April TRI BLAST 3 A triple action session combining elements of cardio, strength & core training to give your whole body a ‘blast’... you will feel energised, get stronger and whittle down your waistline all whilst burning off energy and calories… CARDIO / STRENGTH/CORE PROGRAMMING NOTES:
TIMINGS
Workout 1:
Friday 9th of April STRONG WOMAN #7 + A slower paced session that puts emphasis on lifting weights with good technique, so you can feel confident lifting heavier than you might in other sessions. This session will build strength in your muscles, tendons and ligaments, and improve bone density. Although slower you will still use heaps of energy in these sessions to help you get leaner as well as stronger (no bulking here) SET-UP
TIMINGS
http://intervaltimer.com/timers/10095100 28 mins 28MINS Workout 1:
Friday 9th of April Mini Sisters 6 PROGRAMMING NOTES:
Tabata: Thrusters TIMER 28:50 http://intervaltimer.com/timers/10282449 Saturday 10th of April BODY-HIIT #5 WAVE INTERVALS PROGRAMMING NOTES:
http://intervaltimer.com/timers/10106174 12m55s *NOTE: this is for ONE workout, please restart with ↺ arrow after demos for W2* Workout 1
Saturday 10th of April Mini Sisters 7 PROGRAMMING NOTES:
A) BB Reverse lunges B) BB Sumo Deadlift C) BB Front squat TABATA: Burpees A) BB OH press B) BB Dead rows C) BB Tricep extension TABATA: Clean and press BB 28:15 https://www.intervaltimer.com/timers/10281753-custom-timer Sunday 11th of April MRT TURBULENCE TRAINING #10 CARDIO / STRENGTH/CORE PROGRAMMING NOTES:
X 3 2-3 mins between workouts to demo next workout http://intervaltimer.com/timers/10100654 online timer 13 mins Reset Timer for 2nd Workout Cardio workout:
A slower paced session that puts emphasis on lifting weights with good technique, so you can feel confident lifting heavier than you might in other sessions. This session will build strength in your muscles, tendons and ligaments, and improve bone density. Although slower you will still use heaps of energy in these sessions to help you get leaner as well as stronger (no bulking here)... PROGRAMMING NOTES:
Workout 1:
Workout 2:
Workout 3:
Monday 12th of April MINI SISTERS 1 SET-UP
Timer 28mins http://intervaltimer.com/timers/10212726 Tuesday 13th of April MRT TIMED CIRCUITS #8 Designed to stimulate your metabolism to burn fat, fire up your cardiovascular system for overall health and target many muscles in a single session to build stamina and help you tone up SET-UP
TIMINGS (for each workout) R1: 40s R2: 50s R3: 60s R4: 70s Rest 60 seconds between rounds Workout 1:
http://intervaltimer.com/timers/10100517 28:40 mins Wednesday 14th of April TURBULENCE TRAINING #7 (twice per 12 weeks) TT CIRCUITS PROGRAMMING NOTES:
SET-UP
TIMINGS
Metcon: Squat raises WO 2
Metcon: Skater lunges http://intervaltimer.com/timers/10251964 12mins *NOTE: this is for ONE workout, please restart with ↻ arrow after demo for W2* Wednesday 14th of April Mini Sisters 2 SET-UP
TIMER 28:20 http://intervaltimer.com/timers/10212679 |
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