Can you believe it? This month, we're raising our weights, clinking our protein shakes, and dancing on the mats because Innovate is turning 13!
13 incredible years of sweat, strength, and passion. As we celebrate this milestone, we're filled with gratitude for each and every one of you who has been a part of our journey. Whether you've been with us since day one or just joined our vibrant community, your dedication and support have fueled our success. We're thrilled to share all the exciting updates and events lined up for you this month. From new team members to special offers, there's a lot to look forward to. ______________________________ Celebrating 13 Years with Birthday Offers! 🎉 To celebrate Innovate turning 13 this month, we're rolling out exclusive birthday member offers. Simply fill out this Google form to let us know which offer you'd like to claim. The form will shut on the 10th April so don’t miss out! ========== Offer 1: May “Accelerator” Buy a 6 week nutrition bolt-on to start in May for £149 Get a free pack of 16 Large Group PT sessions (all membership) OR 8 Sisters of Steel sessions (existing Sisters of Steel memberships only) ========== Offer 2: Mini pre pay (a) Pay for 3 months upfront and get a free pack of 16 Large Group PT sessions (any membership) OR 8 Sisters of Steel sessions (existing Sisters of Steel memberships only) ========== Offer 3: Mini pre pay (b) Pay for 6 months up front and get a free pack of 32 Large Group PT sessions (any membership) OR 16 Sisters of Steel sessions (existing Sisters of Steel memberships only) ========== Offer 4: PIF Reminder Pay in full for a year and get 2 months free (14 months in total) ========== Offer 5: PIF for a year with £150 off our 12 week nutrition coaching Pay in full for a year and get our 12 week nutrition coaching program for £99 instead of £249 (to use anytime during the year) ========== Offer 6: 32 Large Group PT class bolt on for £125 Save £75 on buying 32 additional Large Group PT sessions - expiry date 9 months £125 instead of £200 Open to all memberships ========== Offer 7: 32 Sisters of Steel class bolt on for £220 Save £100 on buying 32 additional Sisters of Steel sessions (existing Sisters of Steel memberships only) - expiry date 12 months £220 instead of £320 ______________________________ Welcoming a New Team Member! 👋 We're thrilled to extend a warm welcome to the newest member of our team, Georgia! Georgia Southby has joined to take ownership of our marketing, client consultations, and progress reviews. She joins Kate and "the other Georgia" as our full-time members of the senior team, each in charge of their own area. We’re super excited to welcome Georgia into the team, and equally as important, be able to demonstrate our number one core value of "continuous improvement" by upgrading the team even more. Georgia has a wealth of fitness and industry experience …. And I’ll let her own words do the rest: I fell in love with health and fitness since as early as I can remember! Taking suit after my Father who was a gold medalist in competitive Judo (he’s not to be messed with). My background stems from playing team sports and enjoying fitness throughout my youth, I absolutely loved the feeling of pushing myself to the maximum and seeing my health benefits that came back from that (Yes, I’m another freak that love burpees). Becoming more and more curious and interested in health, I studied Nutrition at University and soon become a qualified Nutritionist and registered Personal Trainer. I have worked in a variety of different roles within the fitness industry for over 10 years. From luxury fitness retreats, council ran programmes to corporate gyms. And throughout my varied experiences I have developed a passion to want to support women better within the fitness space. To provide the knowledge and correct tools to enhance their own personal levels, become stronger, fitter and overall happier. Which is why I’m so happy to be working at Innovate as I know they are aligned with the same core values that I possess myself. I’m looking forward to meeting and getting to know you all better soon ______________________________ Your Feedback Matters! 📝 Your feedback is invaluable to us, which is why we're always eager to hear from you. Take a moment to fill out our monthly feedback survey. Don’t forget to leave your name to be in with a chance of winning a voucher! We genuinely appreciate your input and strive to make your gym experience even better based on your suggestions. ______________________________ Turning Feedback into Action! 💪 Wondering how we've been using your feedback? We've been hard at work behind the scenes, implementing your suggestions. From ordering new equipment to shining the spotlight on our coaches on Facebook so you can get to know them better! A more detailed update on the new equipment is below :) We’ve got new sandbags coming for some exciting new challenges in the next few weeks, we have added to the Sisters weights and replaced some tired slam balls. We have had a number of requests via the survey for more 14kg kettlebells and haven’t invested this time around. Unfortunately, they are hard to get in comparison to the other weights and as a result are more expensive, we will of course keep an eye out for some affordable ones though. If you’re finding you’re “in between” weights, talk to the coaches for guidance but also take a look at the "Kate’s Coaching Corner" post below for how to get more out of strength exercises without increasing the weight being lifted. 🙂 ______________________________ 🏋️♀️ Open Day on 27th April! 🎉 Mark your calendars for 27th April – it's Innovate’s Open Day! Join us for a day filled with workouts, fitness challenges, and fundraising activities in memory of a fantastic fitty. Gem has secured some super raffle prizes so far! If there are any local businesses that would like to donate a prize, please get in touch! This event is open to all members, as well as your friends and family, so please bring them along to get involved in the fun! ______________________________ Join Us at Knaresborough Bed Race! 🌟 We're excited to announce that we have secured a spot at the Knaresborough Bed Race on 8th June. If you're interested in lending a helping hand or being part of the Team, please fill out the Google Form linked to get involved! ______________________________ Kate's Coaching Corner: LET’S TALK STRENGTH! 💪 Are you ready to take your strength training to the next level? Whether you're a seasoned fitty or just starting out on your fitness journey, there are always ways to increase the intensity and challenge your muscles in new and exciting ways. Today, let's dive into some strategies for making your strength exercises even more effective. 1. Add More Weight: Pushing Your Limits One of the most straightforward ways to increase the difficulty of your strength exercises is to add more weight. Whether you're using dumbbells, barbells, or resistance bands, gradually increasing the load can help you build muscle strength over time. Remember to choose weights that are challenging but still allow you to maintain proper form and remember what weight you’ve used for an exercise as a reference for your next session. 2. Adjust Timings and Tempo: Playing with Pace Another effective way to make your strength exercises harder is to manipulate the timings and tempo of your movements. By slowing down the eccentric (lowering) phase of an exercise or pausing at the bottom of a rep, you can increase time under tension and stimulate muscle growth. Conversely, speeding up the concentric (lifting) phase can add an element of explosiveness to your workouts, improving power. Coaching Cues for Tempo Adjustments:
Expanding the range of motion of your strength exercises can also make them more challenging and effective. This can involve performing exercises through a fuller range of motion or incorporating variations that require greater flexibility and mobility. By doing so, you'll engage more muscle fibers and enhance muscle activation, leading to greater strength increases and functional improvements. 4. Incorporate Unilateral Exercises: Balancing Act Unilateral exercises, which target one side of the body at a time, are another excellent way to increase the difficulty of your workouts while improving balance and symmetry. We use these often in Strong Woman sessions in particular! Try incorporating exercises like single-leg squats, lunges, and one-arm rows to challenge your stability and activate smaller stabilizing muscles that may be neglected during bilateral movements. In Conclusion: Elevate Your Strength Training So, are you ready to elevate your strength training game? Grab me or one of the other coaches next time you’re in if you want to try one of these techniques in one of our sessions! ______________________________ That wraps up our April birthday blog, here's to 13 years of sweaty workouts, uplifting camaraderie, and smashing goals. Thank you for choosing Innovate as your fitness home! Stay amazing, Team Innovate #BeMore
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Welcome back to our monthly blog Fitties! As we dive into March, we're thrilled to share some exciting updates and events happening at Innovate Towers. From new merchandise to coaching updates, we've got plenty to cover. Let's jump right in! Branded Hoodies and Vests Pre-order: Last Chance!🛍️🕒 Don't miss out on your chance to rock our stylish branded hoodies and vests! Available for pre-order until 11th March, these cozy pieces are perfect for both workouts and lounging. Simply fill out the pre-order form to secure yours before it's too late. 🥕 Nutrition with Kate Our first 2 groups of clients on the 12 week nutrition programme (which looks at behaviour change, habit building, self-awareness and mindset) are in weeks 7 and 4 so far. We shared some early lightbulb moments a few weeks ago, and the feedback and importantly RESULTS as we move through further weeks continues to be so positive! We're really proud of this programme, it's taken a lot of time in the background to build but seeing feedback from clients still has us very chuffed! I’m learning so much as a coach as well - it’s really rewarding to help people understand their habits and behaviours and help people make changes AND seeing the results of that. There are limited spaces available now for my next cohort for the 12 week nutrition continuity programme starting on 11th March - email admin@innovatefitness.co.uk if you'd like to bag a place! A testimonial from one of our week 3 clients that sums the programme up perfectly who has not only had massive insight into their habits but has also lost 1.5kg in 2 weeks… “Well, this is what is at the nub of it all for me and why I think that doing this programme is the right thing for me now. My exercise consistency is embedded. My choices around drinking are feeling much more consistent - limited alcohol, lots of water, limited caffeinated drinks. I consistently prepare meals from scratch rather than opting for ultra-processed food. So I have come into the programme pretty happy with several areas of my life (which would have been the wins I would have been smugly ticking off on a Spring Clean!) and this is enabling me to focus on the bit which is inconsistent (nay, out of control!) which was eating between meals. So for me the real ask of the programme is to take a long hard look at myself, try to understand why I snack, seek to articulate clearly why I don’t want to snack and with your support and 12 weeks of accountability build consistency in not snacking. Learnings from yesterday - thinking ahead, planning and making conscious choices really does work. Being with people who have similar goals and who aren’t doing things which will rest your resolve is really supportive.” Feedback Corner: Your Voice Matters 📣✍️ Thank you to everyone who takes the time to complete our surveys. Your feedback is invaluable, and we're excited to announce that due to popular demand, we've increased capacity in our Sisters of Steel sessions to accommodate more of you! Classes have jumped from 8 spaces to 12! We're always listening, so keep those suggestions coming. Here's the link to our monthly feedback form, please answer for the month of FEBRUARY only. Don’t forget to leave your name for the chance to win a voucher! Save the Date: Gym Open Day - 27th April 📅 Mark your calendars for 27th April, as we'll be hosting a gym open day filled with fun workouts, educational sessions, and some fundraising activities in honour of a wonderful Fitty who died suddenly in November. It's an event you won't want to miss, so be sure to save the date! Kate’s Questions: Your Fitness and Nutrition Queries Answered ❓💡 Ever wondered about the best post-workout snack or how to tackle a plateau in your fitness journey? This month the fantastic Kate answers some of the key questions circulating in the gym: What’s the best exercise for lower abdomen to help a flabby belly? Well - I’m not going to be popular with this answer! Bad news - there aren’t any particular exercises that you can do to lose fat in a certain area. To lose body fat, you need to be managing your energy balance - taking in fewer calories than you daily energy expenditure (without getting really geeky - the calories your body uses keeping you alive as well as any used to fuel exercise). If you do this, you’ll lose body fat…you can then use exercise (resistance training like we do very often in the gym) to build muscular strength and “tone up”. An exercise specifically to work the muscles of the lower abdomen - reverse crunches 🙂 If you want to lose weight quickly (eg for a holiday) is it best to stick to the same meals for breakfast, lunch and dinner? Any fat burning secrets? Totally appreciate the goal to be body confident for a holiday…but we’re not going to encourage any of the extreme diets / programs that you’ll find out there for losing weight quickly. Ultimately…it’s not good for your body and doesn’t last…you excessively restrict yourself for a couple of weeks and lose weight…but what happens during or after the holiday for instance, in all likelihood you go back to how things were before…. Long term habit change, losing weight slowly and sustainably is always going to be what we’ll recommend I’m afraid! That said - the question about specific meals…looking at the answer above, eating to a calorie deficit will aid weight loss, nothing wrong with eating the same meals (assuming they're balanced!) repeatedly - if they keep you in a calorie deficit, weight will be lost! Can we have a breakdown as to how to build to doing a pistol squat? Wow - tough exercise to have as a goal - I’m all for it!! For those who don’t know what we’re talking about, have a look here… The trick for developing any exercise (or skill in life) - preparation and progression. Preparation - to be able to do a pistol squat you need excellent ankle and achilles mobility. Exercises that help develop this area of mobility will be key to achieve any kind of range in a pistol squat - something like knee to wall stretches gradually increasing the distance between your foot and the wall are a good help here. Progression - start with practising single leg squats onto a bench, sitting down at the bottom each time. Think about knees tracking over toes on the standing leg, engaging core muscles and keeping hips and shoulders parallel (not compensating for being stood on one leg). Try not to swing your arms for momentum…use your leg strength. Over time, progress this to a lower bench, lower step etc until you don’t need the step any more to get a really deep single leg squat = a pistol squat. Good luck!! Have a burning question? Suggest it on the gym whiteboard or text/email us and Kate will address it in future blogs! Communication issues ❗ It has come to our attention that some of our Fitty's text messages have not been getting through to us unfortunately. Apologies, we are not ignoring you, we just haven't received the message! If you are waiting to hear from us, please can you email us instead at admin@innovatefitness.co.uk Our provider is currently investigating this for us. Thank you in advance for your patience and understanding! That wraps up our March blog, packed with updates and events to keep you motivated on your fitness journey.
Until next time, keep sweating and smiling, fitties! Stay amazing, Team Innovate #BeMore February is a month of challenge here at Innovate and we’re ready to spread positivity and push ourselves! As we dive into this month, we have some exciting updates and challenges to share with you! 🌸 Exclusive Spring C.L.E.A.N Challenge 🌸 Get ready to spring into action with our exclusive members' spring challenge! 14 days of 🌻 Eating 🌻 🌻 Drinking 🌻 🌻 Exercise 🌻 🌻 Focus 🌻 Starting on 12th February, this challenge is designed to inspire and motivate you. But hurry, sign-up closes Thursday! Don't miss out on this opportunity to challenge yourself and achieve greatness. Sign up now through this form! 🏋️♀️ Kate’s Coaching Updates 🏋️♀️ A few updates from me on the fitness side everyone, answering a couple of questions that came up in the most recent survey. 📢 Demos 📢 Firstly - why do we like to use clients for our demos? Well, the simple answer is, it's much easier for us to talk about what we need to when we're not, for example, holding a plank position on the floor! It can be hard to speak, breathe and demo all at once! If one of you lovely lot help us, we can be more hands on, pointing out the do's and don'ts and if we need to, show how to get into the right position. Being face to face with everyone that we're talking to also helps us see that we're being understood - or if we're getting frowns and confused faces. Yes, sometimes we'll demo ourselves depending on the format of the session. For instance we might demo the second workout of a session - but this is to give rest time for you all :) There is no obligation to volunteer to demo, but we are very grateful to those of you that do and especially those that volunteer frequently. It's a powerful coaching tool for the team to be able to focus on delivering technical insight than be moving ourselves! 💪 Weight Selection 💪 A frequent (and excellent!) question that we get asked in sessions is "what weight should I be using"? We are more than happy to provide guidance in any session on this but I thought I'd give some pointers to try and help. The short, unhelpful answer is "it depends"! But, more helpfully...it depends on the specific session that you are training in...however the one hard and fast rule is that the weight you pick should challenge you. You should get to the end of a work interval or number of reps only being able to do one or two more reps. If you could carry on for the same number of reps again, or for lots longer, you're not being challenged enough and need to pick something heavier! It’s really easy to habitually pick up the same weight for an exercise - next time you’re in the gym, have a think about whether you’re being challenged and take a look at the Rate of Perceived Exertion (RPE) posters in the gym - these will help guide your weight choices too 🙂 Now, factoring in types of session…I would expect people to use a different weight selection for doing a squat in a Strong Woman session to a Metabolic Pulse Training (MPT) session. This is because we’re targeting different things in these sessions despite using the same exercise. Strong Woman is about developing muscular strength with slower movement and increasing time under tension (the length of time you’re engaging muscles). The goal of an MPT session is to give your metabolism and cardiovascular system a huge boost - to be moving quickly (whilst still with excellent technique) and getting the blood pumping. A lighter weight choice is therefore a better option, here we’re wanting to get lots of reps in so that muscles (quads mostly in the case of a squat) are burning lots of calories too! Hopefully this makes sense - as ever - grab one of the coaching team in the gym if you have any questions about what weights you should be using - and remember, it’s not a competition, the right weight for you will be different to the right weight for someone else! 🗣️ Survey Feedback 🗣️ We want to say a big thank you to everyone who took the time to share their feedback on our recent survey. We appreciate hearing your thoughts and suggestions on how we can continue to improve your gym experience. Please know we see it all! In response, we're excited to announce that we'll be introducing a new monthly feature where we address some of the key points raised in the survey. We want you to know that we're listening and committed to making your experience at Innovate even better. So to kick things off, here’s a few updates:
🕒 New Latecomer Policy 🕒 In our commitment to ensuring a positive and punctual environment for all members, we're introducing a new latecomer policy. Starting from 19th February, if you arrive during or after the warm-up, you will not be able to join in the session as you will have missed the session briefing and importantly the technical demonstrations. Our number one priority is ensuring people are moving well and safely and it takes too much of a coach’s focus to repeat this information during a warm up or in the session. We’ve therefore decided that latecomers will still be able to use the gym, but be limited to use of the cardio machines instead. We understand that life can sometimes throw unexpected curveballs, causing us to run a bit behind schedule. It happens and we don’t want to make life more stressful and turn people away - so we think our new policy provides a compromise. We kindly ask everyone to arrive on time for classes to maintain the flow of the session and respect your fellow gym fitties. Your cooperation is highly appreciated! 👕 Branded Hoodies and Vests 👕 Exciting news, ladies! We're thrilled to announce that branded hoodies and vests will be available for order soon! Samples for sizing are expected to arrive within the next week or so, keep an eye out for more details on how to order your own! 💪 Refer and Reward 💪 Bring a friend or family member for a free 2-week trial! If they sign up they get a nice discount and YOU get vouchers!! Important: Please use this link to share their details with us and we will do the rest! It's a win-win situation - you get to work out with your friends, and you both reap the rewards. Start referring today and enjoy the benefits together! Let's make this month one to remember, filled with sweat, smiles, and possibilities.
See you at the gym fitties! Best regards, Team Innovate #BeMore Dear Innovate Fitties, Happy New Year! 🎉 As we embark on the exciting journey of 2024, we're thrilled to bring you a blog filled with fabulous updates and tips just for our members. 🌷 💪Free Members-Only Spring C.L.E.A.N Challenge: Get ready to bloom with our exciting members-only Spring C.L.E.A.N Challenge! Stay tuned for details on how you can participate, challenge yourself, and encourage others in our amazing community. It's a fantastic opportunity to set new fitness goals and make progress alongside your fellow fitties. 🥦 Continuity Nutrition Programme Onboarding: Have you signed up to our Continuity Nutrition Programme? If so, our nutrition coaches will be reaching out to guide and support you next week before you start. We believe that nutrition is a vital component of overall wellness, and we're here to empower you with the knowledge and tools you need to make lasting and positive changes. 📋 Feedback Survey Reminder AND Chance to Win £25 Voucher: Your opinions matter, and we want to hear them! Please take a moment to complete our feedback survey. Your insights help us enhance your experience and tailor our offerings to better suit your needs. Be sure to include your FULL name to be in with a chance of winning a £25 voucher for a shop of your choice! 👕 Hoodies Coming Soon: Show off your Innovate pride with our exclusive hoodies, coming in around 4 weeks! Limited quantities will be available, so keep an eye out for the announcement to snag yours. 🌟 Kate's Coaching Tip: As you embark on the journey of the new year, setting goals is a powerful way to channel your energy and focus - this applies to all areas of life, not just health and fitness. To maximise your chances of success, consider using the SMART criteria when outlining your goals for the year: Specific: Clearly define what you want to achieve. Instead of a vague goal like "lose weight," specify "lose 6 pounds." This clarity provides a plan for your efforts. Measurable: Establish concrete criteria to track your progress. Numbers are your allies here. If your goal is to read more, quantify it by specifying the number of books or pages per week. Achievable: Set goals that are challenging yet realistic. Stretch yourself, but ensure your objectives are within reach. This helps maintain motivation and prevents frustration. Relevant: Align your goals with your values, aspirations, and long-term plans - setting a goal just because you feel you should will likely mean it will fall down your list of priorities. Time-Bound: Assign deadlines to your goals. A timeframe creates a sense of urgency and helps prevent procrastination. It also provides a timeline for reflection and adjustment if needed. Taking the previous specific goal further "lose 6 pounds before the end of February". Remember, the key to successful goal-setting lies in creating a balance between ambition and being realistic. Break down larger goals into smaller, manageable tasks to make your journey more manageable and celebrate your achievements along the way. Regularly review and adjust your goals as circumstances change, ensuring they remain relevant and motivating. Get goal setting and if you feel like sharing - get your goal written on the board next time you're in the gym! :) 🏋️♀️ Sisters of Steel FREE Trial On the topic of goal setting, if you have a goal around strength then we’d encourage you to think about a Sisters of Steel trial. It is a free trial of our progressive strength programme, it involves 2 sessions per week and is a fantastic way to try out whether this style of training suits you and your goals! If this has piqued your interest, click this link to give us your details! Thank you for being a part of the Innovate family.
Here's to a year of strength, growth, and achieving the extraordinary together! ✨ Team Innovate #BeMore Christmas time! The Christmas do is fast approaching. It’s our largest Christmas party in Innovate history and the whole team is looking forward to spending time with all of you coming along! Bring on the fun and frivolity! We’re in the build up to xmas in the gym as well which means the decorations will be going up and as we get closer to the big day we’ll be throwing in some festive music, games and obviously christmas activewear is encouraged in every session!! Plan, plan, plan! Christmas is a great opportunity to spend time with family, friends and ENJOY the excesses that go along with that. Hopefully you all know by now that we are not about calorie counting or demonising any food choices, particularly around a celebration like Christmas! What we are about is long term habit change and balance - so be mindful of choices but keep moving! One of our core principles - do some exercise everyday! That doesn’t need to be a session in the gym, walking, cleaning up after a houseful of guests…it all counts! Normal diaries are all over the place over the festive period and your “usual” training options might not be available to you….not to mention the team are having some down time with our families too so a few of the usual sessions will not be running! Our coaching corner tip this month is to plan ahead! Think about which sessions you want to attend and get them booked….if you’re going away, plan some walks you can do….if you want a break over the holidays that’s ok too! Make your plan now for hitting the ground running in the new year. In essence, don’t let the positive habits you’ve built recently drift by leaving everything until January… Hello 2024!
Here at Innovate Towers we’re practising what we preach! We already have plans for January with the new 12 week nutrition plan starting on 15th and we have our first cohort of clients ready and raring to go :) Our large group sessions are often getting tweaked with new bits of kit coming in and new formats being designed but we have a project planned to revamp many more of the classes to keep Innovating…(!) and keeping things fresh. We’ll also be opening up opportunities for personal training in the new year so it really is all go for 2024!! We’ve had some questions about our brand new 12 weeks continuity coaching program and wanted to take the time to 'expand' on them and try paint more of a picture of what's involved and the ethos behind it.
Questions answered here are (so please SKIP to the relevant section, or just read it all if you like!)
____________________________ Who’s the program for?
—————————————-- Curriculum - What’s it all about and how’s it delivered? There are 2-3 written ‘micro lessons’ drip-fed via the app throughout the week, following the structure of: Imagine you’re wanting to learn a musical instrument. You practice solidly for 2 hours one day………then don’t practice again for another 4 weeks. Not helpful. No skill development. Vs Practicing for just 10 minutes, every day - very helpful, skill development gradually grows and compounds. The same could be said for toothbrushing - a couple of times a day for 5 mins, vs once a week for an hour…… This is how a lot of people approach personal development - an ad-hoc, one-time event. But ALL good habits and skill development (and building new habits are just skills that we’ve yet to acquire at an effective enough level). Small and often - like with ANY habit, is the key. This is the objective with drip-feeding short but regular and consistent ‘micro lessons’ - think of it like trying to ‘condition’ your brain several times a week to start thinking about things a little differently - eventually, through consistency, it starts going ‘in’ - and isn’t just a one-time motivational quote from Instagram - it becomes new insights that start for reshape your worldview on certain things. —————————————-- Cool story - so what’s actually involved ….what do I do, what do I ‘get’ ? YOU are responsible for the level at which you engage in the process. Ultimately, education is available for free on the internet. As our meal plans, nutrition education, and even apps that enable you to track what you eat. The problem isn’t a lack of information, is a lack of implementation. The goal of what we do as a business (and not just this program) is to help YOU, implement the habits and behaviours that YOU need or want to, so that YOU get the outcomes and results that are important to YOU. We do this by: a) Adding accountability with a 1-1 Coach who takes great pride and pleasure, in helping you (or anyone) to change the habits that want to change, so that you get the improved life benefit that you want. b) Organising the right information, into the right structure, delivered in the right qyts, at the right cadence, so that you follow that “brush your teeth regularly if you want nice teeth” habit of personal development. c) Helping you to come up with strategies that help you, to make eating better, an easier habit. A coach is a sounding board as much as anything - knowing you have someone in your corner is arguably the most beneficial factor. Because let’s face it, partners and kids tend not to be the catalysts for these kinds of changes. And friends tend to either say “you’re fine, don’t be so hard on yourself” (not helpful if you actually WANT to change or improve) or they give random advice they read in Hello! magazine…… —————————————-- Amazing - and who will be delivering the program? The initial rollout will be a three-way ‘job’. We are investing a lot of time and resources into this! Chris has written and created the program (as he did with the 6 week kickstart) and will be directly involved and oversee the rollout internally. The first co-hort will be coached by Pamela, and then as we move into February and beyond, all nutrition coaching will be split between both Pamela and Kate - across all programs. —————————————-- How’s this different to the 6 week kickstart? GREAT question! First up, everything taught on the 6 week program is universal and timeless. All foods consist of Protein, Fats or Carbs - and all of those 3 macronutrients can be roughly broken down into ‘green, amber and red lists’ from “whole and natural” to “more processed and less healthy”. These are just scientific facts. If you’re not able to eat mostly whole foods in mostly the right qtys, so that you are healthy, have energy, and are at a healthy weight, then the limiting factor isn’t a lack of a new diet, it’s a lack of consistently applying those basics. In other words, you don’t need more information or a different approach, you need to build better habits. You need to do the things that work, most of the time. And this is achieved by: a) Focus - which comes from having accountability (no hiding places) b) Becoming more aware of how non-food factors influence your choices and actions c) Working with someone in your corner for a longer period of time than 6weeks, so that you can work together to fundamentally CHANGE 1 or 2 things - because if you’re not where you want to be right now, it’s because something you’re repeatedly doing isn’t working, and if you want to change yourself permanently, you have to accept that a small way in which you live your life, has to change permanently. #RealTalk as the kids would say. The 6 weeks is all about “follow these principles. Let’s just get a few Ibs off and get you going on your journey”. This is about saying two main things:
—————————————-- What’s the time and effort investment my end? The amount of ‘doing’ by you is ultimately:
Side note: Incase you’ve not seen it yet, an introduction to how you can track calories and protein intake etc via the app regardless of getting coaching....... and an introduction into how your metabolism works, can be found in THIS MANUAL (basically to show you one of 101 features in our iCoach app that you may not be aware of) _______________________ Other FAQS Q: Does the program include 1-1 discussions ? A: No. We wanted to keep the investment down so more people can join, as 1-1 Nutrition Coaching time would be chargeable at the same rate as 1-1 Personal Training time. However, we are looking at how we can make that a service or ‘bolt on’ in the future, in a way that works for everyone :-) Q: What happens after the 12 weeks? A: You have the option to renew the coaching & accountability on a rolling monthly basis without the drip-fed accountability. Price tbc Q: What if I do it, then decide it’s not for me? A: During this first intake only, if you fully engage for 4 full weeks (eg don’t dabble then decide you’re too busy) and decide it’s not quite working, we will cancel the program, refund 2/3rd of your investment and simply ask that you provide some constructive feedback, so that we can continue to improve :-) EDIT (chris - January 2024) We've now completed the full 12 week coaching curriculum and could not be happier with the product and program we've created! Full info is given during onboarding (as with all our programs) - but the outline is below :) Can't wait to get going on this! 🎅 END OF YEAR FITNESS OFFERS (members only) 🎅
AND......something new and exciting on the 6th and final offer at the end of the list… Those of you who’ve been with us a while, know that we like the run the occasional promotion - to give the chance to get your mitts on more Innovate-y Fitness-y things, saving some 💵 in the process! Context: We’ve STILL not raised our fees for nearly 4 years, and are continually resisting the need to do so. We want, for the time being at least, to be able to ‘balance the books’ by instead focussing on doing more promotional activity to new and existing clients. So, have a wee read of what’s on offer below and if something takes your fancy, let us know, and the client care team will sort it out with you :-) ________________________________ OFFER 1️⃣ 6 Week January Accelerator Buy a 6-week nutrition & accountability bolt-on program, to start January 9th (after all those mince pies!) and get a free upgrade to unlimited access on your membership allowance for Jan and Feb. You will also save £25 by paying now (£125) as the price for the 6 week nutrition bolt-on, is increasing to £150 as from January 1st. ________________________________ OFFER 2️⃣ Mini pre-pay #1 - free upgrade in sessions Pay upfront for 3-6 months, and we will upgrade your sessions availability during those months, to the next tier up. examples 1) if you’re on x3 p/wk training, if you pay for 3 months upfront, we’ll change your training limit during those 3 months, from x3 p/wk, to unlimited. 2) Or maybe if you’re on our x2 per week training with SoS, if you pay for some months upfront, we’ll upgrade those months to x3 per week note: This applies to all applicable memberships - the above are just SOME examples. Your membership will then simply revert back to ‘normal’ monthly payments, as is now :-) ________________________________ OFFER 3️⃣ - 2 full months of membership for FREE (save upto £300!) Pay for an entire year on any LGPT or SoS membership, and get 2 months membership absolutely FREE (depending on membership level, you can save upto £298 !!) We also have payment plans on some of these options…….ask for details if you’re genuinely keen! note: this also locks you in against any price increases for the whole of 2024… ________________________________ OFFER 4️⃣ and 5️⃣- 50% off Class Pack bolt-ons Buy a “bolt on” pack of 32 extra Large Group PT sessions for just £99 - usually £200 OR Buy a “bolt on” pack of 32 SoS sessions for just £150 - usually £300... (you must be an active SoS member to get this SoS class-park offer) 6 month expiry date so LOADS of time to use em up ________________________________ OFFER 6️⃣ - BRAND NEW: 1-1 Next Steps Nutrition Coaching Our brand new, 12 week 1-1 Nutrition Coaching Program, goes live on January 15th 2024! This is a 12 week program, with the option to continue afterwards on a monthly basis. This isn’t about just trying to eat well and weigh yourself, this is about ‘peeling the layers’ that may have been holding you back from being able to stick to good eating habits, consistently. Yes, there’s 1-1 accountability, coaching, support, feedback and check-ins etc. But this program is also based around a full 12 week curriculum. With 2-3 lessons a week, centred around all the ‘non-eating’ stuff, that actually caused 90% of the common struggles around healthy eating. The goal with this program is get you thinking differently - because only by thinking differently, can you take control yourself, and not need constant accountability to keep on track. 🔥 12 week program curriculum outline 🔥 Weeks 1-4: Mindset and Focus Weeks 5-8: Emotions, relationships, and beliefs Weeks 9-12: Environment and triggers As a special “pre-launch”, we’re offering £100 off to the first 5 people who sign-up. £195 down from RRP £275 Save £80 There will be just FIVE spaces available to start this program on January 15th You will need to pay a £50 non-refundable deposit now, to claim and reserve one of these spaces, with the rest due next year. We are very excited to be finally expanding our high-accountability coaching offerings, beyond the current 6 week program - and equally as excited, to be able to offer something that goes much deeper into breaking and making habits. ________________________________ We’ve always worked hard to ensure that we’re balancing out “members only” offers and promotions” with some of the “new client only” offers and promotions that we run…… so here’s our ‘members' only’ opportunity to ‘fill yer boots. HOW TO CLAIM - OR ASK QUESTIONS.
Here’s the link to the form https://forms.gle/G6VU8JiyEUghRhUb6 These offers expire in 7 days (eg. you need to choose and register your interest, by Monday 27th November latest - and pay by Friday 1st December) Happy ’shopping’ to those who are keen:-) Just 2 months of 2023 to go - it's going so quickly now, so here's a heads up of everything that's going on, at Innovate Towers!
New Kit A lot of love for the new mats - who'd have thought something so simple could have brought so much appreciation! We've also got some smaller, but awesome bits of kit to start using this month - keep an eye out of various 'landmine' style exercises being programmed! _________________________________ 21 day Crimbo Countdown - FREE members challenge Registration closes TOMORROW - Thursday at 12pm And the challenge starts on Monday 6th November! Make sure to register by clicking HERE Please note that if you're doing our 6 week program, you can't (and shouldn't) do this too - it just gets too confusing trying to deliver two programs via the iCoach app For everyone else, get involved - great way to accelerate your results pre-xmas! _______________________________ Technique workshop Is THIS SATURDAY. Learn to squat and move better. And eat cake. It's free to attend and you can register via GoTeamUp ______________________________ Survey As ever, please take 45 seconds to complete THIS FORM. The reason we ask the same 'scoring' questions every month is because we track the monthly scores, which helps us to maintain standards and identify improvements. We know the novelty can sometimes wear off, but trust us, this monthly survey is one of the most helpful things we've EVER done, so please do help us out by continuing to complete it every month. Plus you could win some ££££ ______________________________ Nutrition Tip Nobody in the history of the world ever (true fact) has ever remembered to always drink enough water. And we all know we feel better when get our (minimum) 2 litres in.... Try adding 'drink water' to your daily to do list. But don't just add it once. Add it 3 or 4 times per day - this encourages you to drink throughout the day, rather than see it, neck a glass, then cross it off. If you use a 'to do' app, you can set repeat reminders do that you never forget :) _____________________________________ BAFF - Bring a Friend Fortnight Your friends are entitled to a free fortnight with us. You can refer them to us, to come do a trial……..and they don’t have to come to the same sessions as you, if they don’t want to…………and if they decide to stay on afterwards, you’ll get £30 in vouchers - and your mate will get £50 off a program or membership. We often get asked for discounts - but the best way to earn a discount, is by helping us through word of mouth. We only need their name and number - we contact them and have a friendly chat to see if they’d like to come do the trial. CLICK HERE to pop the details in of one person you know - ‘support local business’ and all that :) __________________________________ A final message..... We'll close this news update with a reminder about consistency. Now it's darker, it's easier to lose the momentum. But that's where discipline has to override things like "Expecting to feel motivated all the time". Discipline drives consistency - and doing something to 80% all the time, is better than occasionally doing it 100% "It's not all about talent. It's about dependability, consistency, and being able to improve. If you work hard and you're coachable, and you understand what you need to do, you can improve." Bill Belichick Have an awesome November ! September was rocking - but as ever, we never like to stand still here at Innovate.
Grab a brew, and a (small) biscuit, and take a peek at what’s been going down, and what’s on the horizon. ______________ OCTOBER NEW COACH It probably seems like Tina Richardson has been gatecrashing the coaching sessions for what seems like an eternity now - but up until this week, she was only on ‘work experience’. We’re delighted to officially welcome Tina into the fold as a fully fledged team member a Coach, taking over Tuesday and Wednesday mornings, and Thursday eves, plus the odd weekend. LAST CHANCE FEEDBACK As ever, we’ve been running our monthly survey - it’s been one of the best things we’ve introduced to be honest. INSANELY helpful to us. You fill it in and achieve two things:
We read every single piece of feedback and whilst we can’t act on everything, we DO take them onboard, look for the common patterns, and try to address one or two things each month. Continuous improvement is the name of the game:-) CLICK HERE to add your entry. HALLOWEEN FANCY DRESS COMPETITION We’ve not done this for a year or two, but we used to rock the Halloween dress-up workouts! Totally optional, but we invite you to come to your workout in totally over the top fancy dress - the coaches on the day will be too! And we will have a vote for TWO best-dressed winners- where each will win a prize! NEW KIT For once, not as exciting as previously, but again, ‘continuous improvement’. We’ve ordered some new mats. Once they’re in, if anyone wishes to take one of the current (old) knackered ones home, you’re more than welcome to one each…… ______________ NOVEMBER TECHNIQUE WORKSHOP Kate and Hannah Evans will be hosting a technique workshop on Sunday 4th November. A poll will go up shortly, to ask for some direction on what would be most helpful. But amongst the techniques bits - there’ll be coffee and cake. Lots of cake. An opportunity to eat cake mainly. And tidy up your squat. But yeh, cake….. CRIMBO COUNTDOWN - FREE CHALLENGE November 6th, it all kicks off! Our favourite annual free challenge. 21 days of
It’s always a fantastic way to get some focus pre-xmas, but the chocolates and mince pieces and cheap Cava start flowing….. and the coaches join in too ! We’ll be seeing out our usual ‘intake forms’ a week or two beforehand! ______________ DON’T FORGET BAFF - Bring a Friend Fortnight Your friends are entitled to a free fortnight with us. You can refer them to us, to come do a trial……..and they don’t have to come to the same sessions as you, if they don’t want to…………and if they decide to stay on afterwards, you’ll get £30 in vouchers - and your mate will get £50 off a program or membership. We often get asked for discounts - but the best way to earn a discount, is by helping us through word of mouth. We only need their name and number - we contact them and have a friendly chat to see if they’d like to come do the trial. CLICK HERE to pop the details in of one person you know - ‘support local business’ and all that :) SoS- Sisters of Steel - small group strength training We’ve had loads of interest in our SoS program recently - but are always looking to expand the number of clients who lift weights, as we’re so passionate about how it’s the single best form of exercise you can do! If you’re keen to get strong (it takes around 12 weeks in SoS what it takes 3-4 years in large group to achieve, strength-wise) then claim your free two week trial by CLICKING HERE We’ll reach out and explain the details - and how it works should you wise to upgrade your membership after the free trial. As ever, keep on trucking - and keep consistent. Remember: "Strong people are harder to kill than weak people, and more useful in general" The Summer is mostly over (not this week, weather wise eh!?) - and that means getting fully back in the swing of things with your health, fitness and wellbeing.
______________________________ 1. The September GYST (Get Your Sh*t Together) Challenge ....FREE for members only! The goal is to get a little bit of focus and organisation with your health, fitness and wellbeing, after what was probably a busy or indulgent Summer! Hence the name ‘GYST’ ——————-- Starts Monday 11th September (so plenty of time to prepare!) Runs for 14 days One simple challenge each day (all aimed at breaking down any overwhelm you may have, into simple bite sized chunks ) A short explanation per day with each task explained —————————- This will be delivered into your iCoach app each day - and just like our last challenge, there’ll be a challenge specific group within the app, for engagement, banter, and to share with everyone how you’re getting on —————————- BONUS Everyone who completes the challenge will go into a prize draw at the end to win £30 of Sweat Betty vouchers. So you can treat yourself to one of their expensive socks.... ————————- How to get set up. 1. Click THIS LINK and fill out the short form (30 secs) We'll then populate your iCoach account (or set it up if you've not got one!) —> We aim to populate everyone’s account by Thursday this week 2. Login each day to engage in the group, and then from the 11th, you’ll see your daily task, in your private messages. 3. DO said tasks, and wake up two weeks later, having magically got your sh*t together, without feeling like it was stressful or much effort. Enjoy!! PS This is for ‘members’ only. If you’re doing one of our kickstart programs, you should focus on that, not this. PPS They're coming thick and fast these free challenges - don't forget the Crimbo Countdown one starts November too (always VERY funny, that one!) ________________________________________________________ 2. AUGUST FEEDBACK PLEASE!! As most of you will know, we’re running a short feedback survey every month now. https://forms.gle/LsxznnCU7D6NufG18 And if you enter, you’ll be in a prize draw to win a £25 Sweaty Betty voucher. We really REALLY value getting YOUR feedback on YOUR experience. Click the link below and give us 2 mins of your time please. https://forms.gle/LsxznnCU7D6NufG18 And don’t forget - this is for AUGUST - so please filter your reflections through that month’s experience only. https://forms.gle/LsxznnCU7D6NufG18 ________________________________________________________ 3. XMAS DOOOOOOO...!!! Gemma has been a busy bee organising the annual Innovate Xmas do (the one where Kate wiped a random person out on the dance floor last year...!!) IMPORTANT - she needs your deposit by Friday please! Saturday 9th December, 7pm at The Crown Hotel, Ripon Road, Harrogate. £35 each for drinks reception, 3 course meal, games and DJ/disco. Please put the date in your diaries! Gemma will require a deposit from everyone, although if you want to pay full amount straight away, that is fine. To pay your deposit, please either: a) pay by paypal "to a friend" to gemson1984@gmail.com or direct to her bank account: - Sort code 09-01-28 - account number 89064446. - Santander - Miss G F Crabtree. Thanks in advance! ________________________________________________________ RECAP..... If you've scrolled the whole post first and got here to the bottom, here's the 3 things you need to do: 1. Fill out the GYST challenge form HERE 2. Fill out the August survey form HERE 3. Send Gemma your deposit for the Xmas doooooo! Happy Wednesday! Team Innovate #BeMore |
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