 As we enter another month of workouts and transformations, there's an extra buzz of excitement in the air. The Paris 2024 Olympics are in full swing, and we can't help but feel inspired by the incredible women athletes making history on the global stage. From record-breaking sprints to awe-inspiring gymnastics, these athletes remind us of the strength, determination, and resilience that we celebrate here at Innovate! 🌞 Summer Offers Are Here! 🌞 We're thrilled to announce our exclusive summer offers have arrived! We’ve got the old favourites plus some brand new ones! Kickstart your summer with an extra boost as we've got something for everyone! Click the link to select the offer that best suits your goals! https://bit.ly/InnovateSummerOffers Hurry, offers close on 11th August and all payments must be completed by 15th August. Don’t miss out, Fitties! PS We don’t discount or refund previous purchases or payments, based on these NEW offers and opportunities. We try and reward everyone by having a wide array of offers to suit almost everyone, from newbies to long term Fitties. We run these promos 3 times a year usually, meaning there’s ALWAYS another opportunity in a few months, if now isn’t the right time or you’ve recently bought an ‘add on’ from us, don’t worry as they’ll come around again. _______________________________ OFFER #1 BACK TO SCHOOL ‘ACCELERATOR’ 1 Buy a 6 week nutrition bolt-on to start in September for £149 Get a free pack of 16 Large Group PT sessions (all memberships) OR 8 Sisters of Steel sessions (existing Sisters of Steel memberships only) _______________________________ OFFER #2 BACK TO SCHOOL ‘ACCELERATOR’ 2 Buy a 12 week nutrition bolt-on to start in September for £249 (payment plan available, but must pay non-refundable down payment of £50 now) ….. ….and get a free pack of 24 Large Group PT sessions (all memberships) OR 16 Sisters of Steel sessions (existing Sisters of Steel memberships only) _______________________________ OFFER #3 RECOMMIT TO GET FIT If you are outside of your initial 12 month agreement (we hate the word ‘contract’), if you commit and sign up for a further 12 months, you’ll get…. a free pack of 24 Large Group PT sessions (all membership) OR 16 Sisters of Steel sessions (existing Sisters of Steel memberships only) Ideal if you’re in this relationship for the long haul, because this doesn’t cost you a penny to earn the reward! _______________________________ OFFER #4 REFERRAL Buy a friend a space on our 6 week kickstart for just £25 (non refundable) and they pay £1 (yep ONE POUND) at consult to get started for the full 6 weeks. This programme is usually £150 full price! NEW referrals only Friend must attend a short consult and start their training during August! PRO TIP: If you’ve got friends who are on the fence about joining us, just buy a couple of these spaces and gift them out (up to you if you make them pay you back for it!) You will still qualify for the £50 of vouchers if they continue onto a membership after their kickstart as per our usual referral programme! _______________________________ OFFER #5 MINI PRE-PAY (A) Pay for 3 months upfront and get… a free pack of 16 Large Group PT sessions (all memberships) OR 8 Sisters of Steel sessions (existing Sisters of Steel memberships only) _______________________________ OFFER #6 MINI PRE-PAY (B) Pay for 6 months upfront and get… a free pack of 32 Large Group PT sessions (all memberships) OR 16 Sisters of Steel sessions (existing Sisters of Steel memberships only) _______________________________ OFFER #7 PIF-REMINDER PIF = “PAY IN FULL” This offer is on all year round, but we like to remind people about it as there’s big savings to be made ! Pay in full for a year and get 2 months free (14 months in total) _______________________________ OFFER #8 PIF + HALF PRICE NUTRITION COACHING Pay in full for a year and get £124 off our 12 week nutrition coaching program (£125 instead of £249) Note: For 12th August or September start dates only _______________________________ OFFER #9 LGPT CLASS PACK Save £75 on buying 32 additional Large Group PT sessions £125 instead of £200 ! Expiry date = 12 months so a full year to use them! (must have an active membership to use them) _______________________________ OFFER #10 SoS CLASS PACK Save £100 on buying 32 additional Sisters of Steel sessions (existing SoS members only) £220 instead of £320 ! Expiry date = 12 months so a full year to use them! (must have an active membership to use them) _______________________________ Click the link to select the offer that best suits your goals! https://bit.ly/InnovateSummerOffers 📢 ON DEMAND WORKOUTS ARE HERE! 📢 We have released some on demand content through the Innovate iCoach app! You can now access Innovatey goodness any time that you want to! On demand workouts, mobility routines and breath work available 24 / 7 with new workouts added each month! Just log into your Innovate app Click the kettlebell icon along the bottom Scroll down to see some On Demand Workouts! Kate has kindly done a demo on how to find them too! Click here for Kate’s demo! ✨ MENOPAUSE FOCUS GROUP ✨ Right ladies, it's safe to say there's a lot more talk about the menopause now than there was 10 years ago, which is brilliant! Thousands of women have quietly struggled for decades and that's starting to change! Now's the time that myself and the team want to help support our clients further in this area. Yes, the benefits of exercise and good nutrition for perimenopausal and menopausal women are huge: ✔️ weight management ✔️ maintaining bone density ✔️ improved mood and mental health and supports social connections ✔️ alleviating symptoms (endorphins from exercise can promote body temperature regulation and improve sleep) ✔️ cardiovascular system health (exercise helps mitigate the increased risk of CV disease from changes in cholesterol and blood pressure) ✔️ improved cognitive function This is just a handful of examples - so yes, I'll bang the drum about exercise as loud as I can! BUT.... one of the things that's awesome about the Innovate community is the support everyone gives each other. I love moving around the gym and hearing the conversations going on about so many different topics, but menopause, HRT, patches, gels, sleep, hot flashes are a frequent topic - with our demographic of clients, it couldn't not be! THE ASK FROM YOU: I want to help here...but want you guys to tell me what you would like from Innovate on the subject of the menopause...so, I want to create a group of about 20 Fitties to discuss what would be helpful - be it a forum to openly discuss topics, ask for help, a newsletter, resource sharing, external specialists etc. If you are interested in being involved with this initial stage, please pop your details in the linked form below. To start with, it will be giving up a few minutes of your time to collect some opinions! https://forms.gle/1fcfs1u6UySWouN59 📢 BRING A FRIEND FRIDAY! 📢 Have you heard? We now run "Bring a Friend" day every Friday here at Innovate for our Large Group PT classes! Please use this form to provide your Friend's contact info and the session they will be coming to. We need their details to get in touch with them and importantly, send them a Physical Activity Readiness Questionnaire to compete before the session. This must be completed by Thursday 12pm. Fill in the form and we’ll get the ball rolling! 🏃♂️PICNIC AND ROUNDERS 🏃♂️ Come and join the fun - a relaxed afternoon on the stray with friends and a fun game or 2 of rounders! 10th August from 1pm (ish) First rounders game: 2pm Family and friends are welcome Bring your own food and drink More details as to the exact location coming but somewhere on the stray! Fill in this form so Kate can get an idea of numbers to assist planning! FEEDBACK INTO ACTION: NEW SISTERS OF STEEL CLASS 📣✍️ We have released on demand content and launched our Bring A Friend Friday initiative this past month! On top of these, we have also listened and introduced a new SoS class on our timetable! WHEN? SUNDAY 8AM ⭐ INFLATABLE 5K ASSAULT COURSE WITH TINA ⭐ Where? York Racecourse When? Saturday 21st Sept @ 1pm Tickets are discounted at the moment so get booked and get in!! CLICK HERE More details are coming, watch out for more info in our Friday newsletter and on Facebook! KATE’S COACHING CORNER ❓💡 Whether you’re crushing it in a high-intensity cardio class or lifting weights and resistance training, workout recovery is a crucial part of your fitness journey. Proper recovery helps prevent injuries, reduce muscle soreness, and improve your overall performance, making it just as important as the workout itself. Here are some essential recovery tips to help you bounce back stronger and ready for your next Innovate session: 1. Prioritise Sleep Quality sleep is the foundation of effective recovery. During deep sleep, your body repairs muscles, replenishes energy stores, and releases growth hormones. Aim for 7-9 hours of restful sleep each night to optimise your body's recovery processes. Establishing a regular sleep schedule and creating a calming bedtime routine can significantly improve your sleep quality. 2. Stay Hydrated Hydration is key to muscle recovery and overall health. Water helps flush out toxins, transport nutrients, and maintain optimal muscle function. Make sure to drink plenty of water (ideally 2 litres) throughout the day, especially before, during, and after your workouts. Consider incorporating electrolytes if you’ve had a particularly intense or sweaty session. 3. Fuel Your Body with Nutrition What you eat post-workout can make a big difference in your recovery. Focus on consuming a balanced meal that includes lean protein, healthy fats, and complex carbohydrates. Protein helps repair and rebuild muscle tissues, while carbs replenish glycogen stores. Don’t forget to include a variety of colourful vegetables and fruits to provide essential vitamins and minerals. 4. Incorporate Stretching and Mobility Work Stretching and mobility exercises are essential for maintaining flexibility, reducing muscle tension, and improving range of motion. Incorporate an extra cool-down routine with static stretches after your workouts, focusing on the major muscle groups you've worked. 5. Listen to Your Body Pay attention to how your body feels and respond accordingly. If you're experiencing excessive soreness, fatigue, or discomfort, it might be a sign that your body needs more time to recover. Don’t hesitate to take an extra rest day or opt for a lighter activity like a gentle walk or stretching session. Remember, recovery is when your muscles grow and adapt. 6. Active Recovery - yes, it's a thing!!! You guys laugh when I mention active recovery but it is a thing! Active recovery involves engaging in low-intensity activities that promote blood flow and muscle recovery without placing additional strain on your body. Activities like walking, swimming, or a light bike ride can be excellent ways to stay active while allowing your muscles to recover. Active recovery can help reduce stiffness and maintain cardiovascular fitness. 7. Manage Stress Stress can impact your body’s ability to recover, so it’s important to find ways to relax and unwind. Incorporating mindfulness practices such as meditation, deep breathing exercises, or even a calming hobby can help lower stress levels and promote overall well-being. 8. Seek Professional Help When Needed If you're experiencing persistent pain or discomfort particularly on one side of the body, consider seeking professional advice. A physical therapist, chiropractor, or massage therapist can provide targeted treatments to address specific issues and support your recovery process. By incorporating these tips into your routine, you’ll not only feel better but also achieve better results in your workouts. Remember, taking care of your body during recovery is a sign of strength and wisdom, ensuring that you can continue to train safely and effectively. Here’s to strong recoveries and even stronger performances! 👕 HOODIES AND VESTS - Order update! 👕 Thank you to everyone who purchased a hoodie, vest (or both)! Everyone’s orders are ready now so don’t forget to pick them up when you next swing by the gym! Let's make this month as golden as those Olympic medals!
___________________ Stay fit, Team Innovate #BeMore
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