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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 
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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 We sent the following post out yesterday via email, but wanted to let you know there's FIVE barbells left now.
We're only pushing this hard at the moment, due to lockdown meaning you'll need to collect one on Saturday from the gym whilst Camilla is there. Please read below and get in touch with Anna ASAP if you would like one :) --------------------- We had a fresh delivery of mini barbells last weekend. 15 in total. This means two things for you. 1) We are fully committed to continuing the online Barbell classes once the gym opens. 2) Whilst the gym is closed, we can lend out even more barbells now, for those that want to take their innovate TV experience up a notch. The lowdown 👇 👇 - We have 15 available on a first, come first served basis - We asked those who took them first time around, to not take one the second time around. That rule is scrapped for this time. We’re encouraging an American-style Black Friday in retail shops approach 🤪 - The classes are an additional service to our main online program. It’s £5 a week for a minimum of 4 weeks and then cancel and return any time you like. - You get 3 of the barbell classes in addition to your normal online access (these appear on GoTeamUp when we add this bolt-on membership) NOTE: if you’re one of the folks who has kindly chosen to pay more than the online fees during this never-ending Covid mess, you won’t have to pay extra for the service. To clarify any of this, you will need to contact Anna via the innovate crew profile or email. - If you want to grab one, you must be able to collect one this Saturday between 10-12. Camilla will be at the gym to meet you and sign them out. - Current timetable is a) Monday 12:30pm b) Friday 6pm c) Saturday 10am d) NEW: Wednesday 1:30pm Plus access to the on-demand replays - HINT: the weight plates themselves can be used as weights in the standard classes, so if you’ve been wanting to get your hands on some kit to make your workouts more challenging, jumping on this option just to get your hands on some extra weights could be easier than trying to find weights on Amazon for less than £12billion or whatever the stupid price is at the moment! _________________________________________ HOW TO BAGSY A BAR Contact Anna please. Do not reply to this email asking - I’m just the messenger 😊 Please bare in mind that it is first come first served and we can’t guarantee everyone who asks, will get one. We’re doing our best to keep everyone happy though 🙌 That’s all for now folks Happy lifting! 🏋️♀️ 💪🏼 Dear Fitty, As you know, we have to close the gym on Thursday and re-open at the start of December. So as with the last lockdown, we’re moving online temporarily. We’ve outlined below, the membership options for this, and further down this post is information about borrowing equipment from the gym to supplement your online training. We have had numerous people reach out and ask how they can support us during this second lockdown, which has been so lovely to see. We appreciate not everyone can offer additional support nor would we feel it appropriate to ‘ask for’. However, we are not too humble to say that any additional support (through memberships or equipment borrowing donations) would clearly be gratefully received - especially, as the government support on offer doesn’t ever our rent this time around. This is of course totally optional, and as ever, the thing we’re most grateful for, is you sticking by us, by staying as a client and training online during these tough times. MEMBERSHIP OPTIONS 1.Amend your membership to an online-only membership (13 sessions per month) and pay £49 2.Amend your membership to an online-only membership (unlimited sessions) and pay £65 3.Amend your gym membership to a hybrid membership which gives you 14 online sessions per month, but is your way of “paying a bit extra” whilst we’re closed :-) (you’ll get access to our brand new “Mini Sisters of Steel” workouts - see below) 4.Keep your current gym membership which gives you 14 online sessions per month, but is your way of “paying a bit extra” whilst we’re closed (you’ll get access to our brand new “Mini Sisters of Steel” workouts - see below) 5. Keep my current online membership IMPORTANT: Today, we took delivery of 25 mini barbells and weights set (think body-pump style). These were for use in the gym. We ran a high-end small group strength training program before Covid so wanted to work towards a large group model whilst we're unable to work as closely together. As we can’t use this new equipment for a month now, we’ve decided to add 3 additional online sessions per week during lockdown, that utilise them. And you’ll be able to have access to a mini barbell set and these additional sessions if: a) you choose option 3 or 4 from above b) you choose an online-only training membership from above, but request the “mini sisters of steel” classes as a bolt-on for an extra £10 per month c) you’re one of the first 25 people to request one of these options Please click THIS LINK and complete your preferences. https://chrislupton.wufoo.com/forms/rnowkkq041kxml/ We won’t make any changes to your membership and payment until we’ve heard back from you via this form. NOTE: Because of our how membership system works, we still need to figure out whether we’d change your membership, apply a credit, issue a refund etc. We’ll figure this out over the next day or so - but please be assured that it will be sorted on way or another. Nobody will miss out :) EQUIPMENT BORROWING We are planning to loan out all the dumbbells and kettlebells (including the BIG shiny ones) for your use at home with our online workouts whilst the gym is closed. This time around, we’re asking for OPTIONAL 'pay as you feel' donations to borrow equipment. You do not have to make a donation (we appreciate we’re not the only ones who have been hit hard during this pandemic), and are still totally welcome to borrow equipment regardless :) If however you want to make a donation, again, we’d be grateful as it helps us to cover our costs (which don’t change during a lockdown). To make a donation, simply choose one of the options below (you don't need a PayPal account!) https://www.paypal.com/donate?hosted_button_id=VKXBXEHNGZXH8 Whether you make a donation or not, here’s how you can go about borrowing some kit on a first come first served basis: 1) Book and attend a gym session tomorrow (Tuesday) and Wednesday, complete a form and take your weights away with you: Tuesday gym sessions = 0610am, 0930am, 1745pm & 1850pm Wednesday gym sessions = 0610am, 0930am, 1230pm, 1745pm & 1850pm 2) Come to the gym wearing a mask at any of the following times to collect in-between sessions, complete a form and collect your weights: Tuesday 11am-5pm Wednesday 10:30am-12pm Wednesday 2-5pm TBC No need to book in-between sessions just turn up & social distance queue as needed thanks! Team Innovate We've had TONNES of questions from you call, and we want to make sure we cover as much info as possible. Also, the more we cover NOW the more time you'll have working out, as there'll be less for the Coach to do in the sessions in the first few weeks. Please remember, just because something isn't relevant to you, it's likely relevant to someone else (y) Times of the video listed below if you wish to skip to a section :)
 THEME OVERVIEW Cardio & Core: Energetic exercises, performed over longer durations, designed to elevate your heart rate and breathing to improve your cardiovascular fitness, alongside core exercises to tone your tummy and strengthen your back… HIRT: High Intensity Resistance Training, a combination of exercises with weights and/or your own body movements performed vigorously through shorter durations and with limited rest periods… designed to improve your all round strength and fitness, burn calories and help you to tone up … MPT: Metabolic Pulse Training, a combination of predominantly bodyweight exercises performed in various interval styles such as pyramids, ladders and waves over shorter periods but with limited rest.. Designed to strengthen and tone many muscle groups in a single session for that full body workout experience, whilst burning heaps of calories and improving allround fitness... Kettleburn A Kettlebell workout designed to improve your confidence using kettlebells as a workout tool, whilst getting you fitter, stronger and burning lots of calories Strong Woman + 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)... TRI - Blast 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… Focus: This session changes each week to have a “focus” on one of those troublesome areas such as the bingo wings, booty, thighs or abs… with exercises tailored to target your muscles for an added boost to tone and strengthen them with that little extra push… CLIENT ETIQUETTE & EXPECTATIONSClick the link below to open the 'new rules' document. Please do take particular note of:
Greetings esteemed fitty!
We've finally (sorry it's been delayed, we're all working every second going at the moment and it's utter chaos behind the scenes!!) released the new timetable for when the gym re-opens, along with the updated membership options. We posted in the FB group so some of you will have seen it. Here's a cut and paste of the entire post incase you missed it or aren't on FB:-) ____________________________________________________________ BREAKING NEWSWe know many of you have been eagerly awaiting this info! (please hold the funny comments about the length of this post, for once. This is important stuff for us as a business right now and it's important I/we explain ALL of this in as much detail as possible, as it saves us fielding 250 questions by PM). _______________________________________ Timetable
Memberships
Offers
What next?
____________________________________ I’ve turned off commenting on this post - purely because historically we find that whenever there’s “big news” like this that impacts all clients, all it takes is one or two public grumbles, to spill over into unhelpful threads of comments. As ever, we always welcome feedback that is constructive - we even act on useful feedback too. At the same time, we’re are a business, not a market stall to barter with, and given the unprecedented challenges the gym side of things, and everything we’re now doing is geared towards “re-growing” that side of things, whilst continuing to deliver the new and highly enjoyable visual classes too :-) Any questions, please message innovate Crew or PM on my WORK FB profile (not my personal one as I won’t reply). Many thanks as ever - as a team, we’re constantly bouncing between anxiety and excitement around re-opening the gym, but every step we take towards getting it ready, and seeing more people sound excited about coming back , is incredibly motivating for us all :-) #BeMore 
Hey esteemed fitty (by the way, if you're new-ish, we call all our members 'fitties' :) ). I posted this in the fb group yesterday but wanted to share here on the private member only news reel too, as i know some aren't on FB or may have missed it. We've taken a very small decision, as one tiny piece of a much larger puzzle, to help us with sustaining our survival in the long run. Sorry it's longer than expected - typical me :) Thanks as ever for sticking with us! Team innovate Dear 'Fitty'
Message from Chris & Pamela (the owners) Hopefully you'll have seen/heard about the news of why we chose to take sudden action to close the gym. I shared the "why" behind this decision, on this video.(<--click the link). Please do watch this if you haven't. I'd personally really appreciate it. We're aware some gyms have remained open, and focussing on "more cleaning" - we currently don't believe that's enough to ensure as much safety as possible. I'm told that there's pressure on some of the "sport and fitness governing bodies" to provide more clarity on the lack of clarity the government has being giving for businesses like ours. If we get some clear guidance that suggests we could re-open with specific criteria - or whether outdoor workouts are "safe enough" if people are spaced apart, then we'll look into that too. It's clear that there's significantly less transmission possibilities whilst outdoors, but until we get clearer guidelines on any of this, we believe we're doing the most responsible thing possible - and that is to adhere to "social distancing". Moving on. First up, thank you so much to everyone who has taken the time to comment and/or message words of support during this difficult time. It's a pretty horrific time for everyone right now - I've no doubt you are feeling the uncertainty, worry, fear and anxiety that is common for all of us on a daily - maybe hourly basis! One way or another, we will ALL get through this - it's just impossible to see how or when right now. But I'm a huge believer in trusting in ourselves as human beings to figure things out, even if we aren't always clear on what that looks like. Thank you also for your incredible patience over the past 48hrs. We have not been sat on our bums, enjoying time off - quite the opposite. There's never been more activity from the team, but I'm aware you guys can't really see that. So I appreciate the time you've afforded us to get our heads clear, and formulate not only a plan, but how we want to continue helping as many of you as possible. Being blunt, we , like many businesses right now, could go under. But we will not go down without a fight - and so we're in "damage limitation" mode right now. These are the options to continue supporting us, remaining a client, and to continue investing in yourself - something which is incredibly important right now. We must ALL keep practicing self-care - otherwise we'll go insane! Here are the two options to continue working with us. Option #1: Online Training, Fun & Support
£49 pm Option #2: Online Personal Training & 1-1 Accountability Coaching
This service normally sells for £129 - and our iCoach plan with fortnightly face-to-face coaching sessions, normally sells for £150-£250pm (the latter if you were to work with me!), but given that we need to over-deliver as a business and just ‘take the hit’ of losing our gym for the short term, I want to offer this for £79 - a saving of £50 We not only want you to support and help us during this time that’s tough for everyone - but we want you to stay part of the fitty community online. We believe our social media groups, online challenges we run and personal “regular check ins” are truly valuable to many members. It’s easy to tell ourselves that during this time, our health & wellbeing should go on hold - but there’s never been a more important time than ever to prioritise this. Simply having someone to provide accountability to your life, whilst there’s chaos around us, could be the single thing that keeps you sane and healthy! I personally believe that to my core - not because we want to “keep clients” but because I’ve benefitted from being part of business coaching & accountability groups over the years, and it’s been the one thing that’s helped me stay accountable to myself. Most importantly, we believe that it's critical in these tough times, to have something each day where you can "forget" about all this, which exercise provides. "getting into your body and out of your head" is what I call it. What next? We are reaching out privately to every single client, to ensure everyone sees this message and will of course answer any questions. If you are reading this before we message you (eg you've seen it posted up in the FB group) we'd really appreciate it if there wasn't any "online debate or discussion" in our social media groups about this if possible please. We will spend as long as possible helping you make a decision, answering questions, sorting admin/payment issues out - we'll jump on the phone if needs be. We simple ask for two things: 1) A tad more patience whilst we work through a pretty large client base 2) To stick by us, and invest in one of the options above. Much love - and stay safe Chris & Pamela x EDIT: We now have ALL the info and links for our LIVE-streamed classes from the gym:) Zoe and Nathan's post on Facebook is copy and pasted below...... FIRST ONLINE WORKOUT TONIGHT (18th March) 6:25pm - please get booked on in the normal way! Hello Fitties! Here’s how to download Zoom on your laptop and mobile device / tablet so you can view our live online workouts! Laptop / desktop PC: Got to https://zoom.us/ Click sign up it’s free! Top right Enter your email address. Wait a minute or so. Got to your inbox & Open the email sent from zoom & click activate / follow instructions. Mobile/tablet: Got to your App Store. Search Zoom cloud meetings & sign up in same way as above. You will get a blue icon appear for the app on one of your home screens. To access each online session you need a link to the zoom ‘meeting’. We’ve scheduled one per class time to recur weekly. The one you need for tonight & every Wednesday 6:25pm is here: https://zoom.us/j/893413821 We will add zoom links next to every session in Teamup, add to the announcements on the fb group pages (see announcements at top of group page) plus you will get an Teamup email notification with the link an hour before each class you book into from now on. Large Group PT Sessions: 06:15am Online Workout https://zoom.us/j/211316387 09:30am Online Workout https://zoom.us/j/736493262 5:30pm Online Workout https://zoom.us/j/358639087 6:25pm Online Workout https://zoom.us/j/893413821 7:20pm Online Workout https://zoom.us/j/426048468 We are working on getting all class times on zoom ASAP but all of tomorrow’s Thursday sessions will be set, book in as normal via the Teamup members app or goteamup.com/login Each workout will also be recorded so if you can’t make the live session you can access a recording at a time convenient to you 👍 Thanks so much for your patience - Coaches Nath & Zoë are excited to get going |
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