 As September arrives, it's the perfect time to refocus and get back into a steady fitness routine. The summer holidays might have brought a break in your usual workout schedule, but now is your chance to reclaim your momentum and set new goals. Whether you're returning from a relaxing holiday or adjusting after a busy summer with the kids, we’re here to support you. Let’s embrace the new month with renewed energy, reconnect with our community, and make this month the start of something amazing! 💪 The Innovate FREE 14 Day ‘GYST’ Challenge 💪 9th September September is the perfect time to get your sh*t together after holibobs and Summer indulgence. Registration CLOSES tonight for the challenge! In this challenge you’ll: ✔️ Get your eating on track ✔️ Get your activity levels back up ✔️ Find some focus in that weird time between Summer and Xmas ✔️ Undo any Summer excess ✔️ Find a bit of fun and focus in each and every day Simple Overview: ✅ 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 a piece of Innovate merch! How to get set up Fill out this 30 second form by Wednesday 4th September so we know if you want to join in and we can add the ‘program’ to your iCoach app . We aim to populate everyone’s account by Thursday next week, then.... Login each day to engage in the group, and then from the 9th, you’ll see your daily task, in your private messages. 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. FEEDBACK INTO ACTION 📣✍️ MENOPAUSE UPDATE 👩 We have organised a Menopause focus group to start understanding what would be helpful for our clients on the topic of the menopause - thank you to those of you who have already been contributing to this. Kate is also in discussions with a menopause specialist in the area to try and arrange for her to come and speak to clients - we will keep you posted! PILATES AND YOGA PROGRAMME 🧘♀️ This month we have listened to your feedback and organised a 4 week pilates and yoga programme! The sessions will be booked separately & directly with Jess and Lydia (they are an additional cost and a PAYG rate). Fancy bringing a friend or family member? The doors are open to all! - - - - - - - - - - YOGA Join the wonderful Jessica Barnard for her sensational Yoga sessions. Where you’ll improve flexibility, reduce stress and find balance. When? THURSDAY's at 12pm To Book: Please visit this link - https://www.positiviteayogi.com/.../vinyasa-yoga-all-levels Check out Jess's social media page here! - - - - - - - - - - PILATES Or, if you’re up for a challenge, Lydia May Petch will be leading her incredible Pilates sessions, designed to enhance your core strength, posture and overall fitness. When? SATURDAY'S at 11:15am To Book: Please get in touch with Lydia - her contact details are below: 07414720022 [email protected] Please fill out her Physical Activity Readiness Questionnaire prior to the session Check out Lydia's social media page here! KATE’S COACHING CORNER ❓💡 The Perfect Fit When it comes to workout gear, we often think about shoes, leggings, or tanks, but there’s one item that’s absolutely essential and often overlooked: the sports bra. A well-fitted sports bra is crucial for comfort, performance, and health during exercise, especially for women of all shapes and sizes. Let’s talk about why investing in the right sports bra is one of the best things you can do for your workout routine. 1. Support Matters The primary function of a sports bra is to provide support, reducing breast movement during physical activities. This is especially important during high-impact exercises like running, jumping, or aerobics. Without adequate support, the ligaments in your breasts can stretch, leading to discomfort, pain, and even long-term sagging. A good sports bra minimises movement, protecting your breasts and allowing you to focus on your workout without distraction. 2. Prevents Discomfort and Pain Wearing a regular bra during exercise can lead to discomfort, chafing, and even injury. Sports bras are designed to provide the right amount of compression and support to keep everything in place, preventing unnecessary strain on your back and shoulders. The right sports bra can also reduce the risk of skin irritation and rashes caused by friction. 3. Enhances Performance Feeling comfortable and supported allows you to perform at your best. Whether you’re lifting weights, running on a treadmill, or hitting a spin class, the last thing you want is to be distracted by bouncing or discomfort. A sports bra that fits well and provides the right support can help you move more freely and confidently, enhancing your overall performance. 4. Promotes Good Posture A well-designed sports bra can also help improve your posture during workouts by distributing weight evenly across your back and shoulders. This is particularly beneficial for women with larger busts, who may experience strain in these areas. Improved posture not only makes your workout more effective but also helps prevent injuries. 5. Tailored to Your Activity Just like different shoes are designed for different sports, sports bras are designed for different levels of impact. Low-impact activities like yoga or Pilates might only require a light support bra, while high-impact activities like running or HIIT require more robust support. Wearing the right type of sports bra for your activity ensures you get the right level of support and comfort. 6. Boosts Confidence Let’s face it: when you’re comfortable and everything feels secure, you’re more likely to feel confident and empowered during your workout. A good sports bra helps you focus on what really matters—your performance—rather than worrying about how you feel or look. How to Choose the Right Sports Bra:
Just like your running shoes, sports bras wear out over time. If you notice that your bra has lost its elasticity, the fabric is pilling, or it’s no longer providing the same level of support, it’s time to replace it. Generally, a sports bra should be replaced every 6-12 months, depending on how often you use it. ⭐ INFLATABLE 5K ASSAULT COURSE WITH TINA ⭐ A bouncy castle but for adults with 32 epic obstacles! Where? York Racecourse When? Saturday 21st Sept @ 1pm CLICK HERE for tickets 🎉 OUR CHRISTMAS PARTY! 🎉 Calling all Christmas party goers! Saturday 7th December at Pavillions, Harrogate! £39.95 per person and £20 deposit required to secure your place before 13th September! Get in touch to pay - check out the newsletter or facebook posts for details! Balance of £19.95 needed by end of November! 📝 Monthly Feedback Survey: August Experiences We want to hear from you! Our monthly feedback survey for August is now open. Share your thoughts and experiences with us, and you'll be entered into a prize draw to win a voucher - remember to leave your name though! Your feedback helps us continue to improve and tailor our services to better meet your needs so don’t miss out on the opportunity to have your say! 💚 POLITE REQUEST 💚 Please can you text or email us if you cannot make your session instead of post on the Facebook group - our details are 07441 428178 [email protected] Whilst we completely appreciate that plans change, some Fitties have been missing our posts with updates on so we’re trying to reduce the posts in the group! Thanks for your understanding in advance! Stay Fit,
Team Innovate #BeMore
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 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 Play the short video below to see just how easy it is to access our On Demand workouts :)  As we reach the halfway point of the year, July is the perfect time to reflect on your fitness and health goals. Join us this month to refocus, set new intentions, and continue building a stronger, healthier you. Let's make the second half of the year your best yet! ___________________ 👀 HOODIES AND VESTS - ORDER SUBMITTED! 👀 Thank you to everyone who purchased a hoodie, vest (or both)! The order has gone in and we’re told it should be here within 2-3 weeks! We love seeing you all wearing them, we’re especially impressed to see how many countries the hoodies have been to on Facebook! ___________________ 📝 Monthly Feedback Survey: June VOTE FOR YOUR FITTY OF THE MONTH Have you filled in our monthly feedback survey for June yet? We have a new feature where you can vote for your very own "Fitties Fitty of the Month” too! Knowing what is going well and not so well for you is so important to us and we read every piece of feedback and discuss lots of them in our Team meeting! Don’t forget to leave your name at the end of the survey to be in with the chance of winning a voucher in our prize draw! ___________________ 🍏 12 WEEK NUTRITION HABIT COACHING PROGRAM 🍏 Rewire your brain to consistently make better choices about what you eat….. ……and enjoy the benefits of dropping upto 17lbs of excess body fat in the process. Kate is off on her hols next week, so she needs to enrol her next 3 coaching clients before she goes……. If you’d like to start working with Kate 1-1, from July 22nd, then let us know ASAP please. _____________________ First up, some of the RESULTS from clients who’ve recently completed the program: 🔥“Lost 6.5kg. Gone down to a size 18/20 from 24. “ 🔥“Have managed to lose 17lbs which I’m really pleased with “ 🔥“Weight loss of 11 lbs, inch loss of 13.5 inches “ 🔥“7.8kg weight loss, 10cm lost off waist and hips” NOTE: the AVERAGE weight loss on the program is around 12ibs ! (which means at least half lose more!) ============================ Arguably more important, are the very personal words describing their transformational experience on the program: 👏“Identifying habits I didn’t know I had and changing them; being educated about how the brain and body work and react and consequently recognising what’s happening and most importantly what I can do to work well with that knowledge and feeling. “ 👏“I have loved the education part of the program, and all of them have played a part in forming some long-term habits. “ 👏“Huge habit changes” 👏“I don't snack and I've lost 16lbs.” 👏“For the first time in my adult life I feel 100% in control of my nutrition, choices and accountability of myself. “ ============================ You’ll notice that the word ‘HABIT’ keeps coming up. That’s because the entire program is based on killing off old habits permanently - and creating brand new ones. There’s a curriculum with different habits to practice each week. There’s weekly curriculum on understanding nutrition. And there’s a weekly curriculum all about mindset and the pyschology of good (and bad) habits. When all of this is combined with the simple nutrition plan AND the accountability (from Kate!), it leads to a very powerful experience and set out outcomes. _________________________ We can only take on 3 new clients for each start date. And as mentioned, Kate needs to get that sorted before she goes on her hols, so you’re all set up and ready to work 1-1 with her when she gets back - starting Monday 22nd July. IMPORTANT:
Hopefully have the pleasure of working with a few of you later this month and beyond ___________________ KATE’S COACHING CORNER ❓💡 The Importance of the Right Footwear for Exercising You all know I have a bit of a trainer addiction….spotting news sets of “wheels” in the gym is one of my favourite pastimes! But…footwear when exercising is actually a REALLY important topic! Choosing the right shoes for your workouts is not just about comfort—it's about performance, safety, and getting the most out of every exercise session. Let's dive into why the right footwear matters and how it can make a significant difference in your fitness journey. 1. Injury Prevention: Wearing the correct footwear helps reduce the risk of injuries, such as sprains, fractures, and strains. Properly designed shoes provide essential support and cushioning, protecting your feet, ankles, and knees from the impact of various exercises. This is particularly important for high-impact activities like running, jumping, and aerobics. 2. Improved Performance: The right shoes can enhance your performance by providing the stability and grip you need for different types of workouts. Whether you're lifting weights, running on a treadmill, or attending a dance class, the right footwear can help you move more efficiently and effectively, allowing you to maximise your efforts and achieve your fitness goals. 3. Comfort and Support: Comfort is key to maintaining a consistent workout routine. The right footwear offers the necessary arch support, heel cushioning, and overall comfort to keep your feet happy during your workouts. This reduces the likelihood of blisters, calluses, and other discomforts that can deter you from staying active. 4. Versatility and Suitability: Different workouts require different types of footwear. Running shoes, for instance, are designed with extra cushioning to absorb shock, whereas cross-training shoes provide stability for lateral movements. Investing in the right shoes for specific activities ensures you get the most appropriate support and protection for each workout. 5. Enhanced Alignment: Proper footwear promotes better posture and alignment, which is crucial for preventing injuries and optimising movement. Shoes that offer adequate arch support help maintain the natural alignment of your feet, which, in turn, supports the alignment of your entire body. Tips for Choosing the Right Footwear:
___________________ 🏃♀️RACE FOR LIFE 🏃♀️ As some of you may or may not be aware.. The Harrogate Race For Life is on Sunday the 21st of July! And, Georgia S (G2) will be leading the lovely Innovate lot for the day! Fancy giving it a go with her? Here is the link to sign up ALL ABILITIES ARE WELCOME! It's the taking part that counts! Everyone is welcome to go at their own pace, whether that’s walking, jogging, going flat out or maybe a combo of the lot! G will be there to meet you on the day, guide you through and be a contact for you and she’d love as many of you guys there with her. Come along to get to know her a little better and have a giggle along the way! LINK TO JOIN THE FACEBOOK EVENT FOR THE DAY HERE (To get an idea for numbers!) ______________________ FEEDBACK INTO ACTION 📣✍️ We absolutely read all of your comments on the feedback survey, they are so valuable to us! We cannot reply to every single one but we work hard to take action on some! 📣We know having access to some online exercises would be super helpful for lots of you, especially in the holiday period, so watch this space - we’re looking into making this work! 📣We know lots of you like to know more a bit more about the science behind lots of the things will tell you so we’re pleased to see that lots of you have enjoyed the bits of educational content we have been releasing from Facebook lives to dedicated mini series on strength training! 📣The responses to the Sisters of Steel poll on Facebook have been very interesting, we’re absolutely listening so….watch this space! ___________________ That’s all for this month’s blog, stay happy and hydrated in the summer months! Stay fit, Team Innovate #BeMore  Summer is here (ish), and so are the exciting updates at Innovate! This month, we have a lot in store for you, both inside and outside the gym so grab a drink and have a read! ☀️ 14 Day Summer Shape Up Challenge ☀️ If you're looking for an extra boost towards your fitness goals or to boost confidence before the summer starts, join Kate for our FREE 14 day online Summer Shape Up Challenge! Start date: 17th June! More details will follow in your gym sessions! 👭 BRAND NEW REFER & REWARD PROGRAM 👭 (please read as this may affect you!) We’ve decided to INCREASE the reward we give you, for referring your friends to us. And we’ve IMPROVED the offer for your friends too. >> YOU will now get £50 in vouchers (it used to be £30) if they sign up to a 12 month membership with us after their trial (this is only applicable for referrals from June 2024 onwards). >> THEY will now get £100 worth of ‘free fitness’ to try us out in a couple of ways: a) They can do a free 21 day free trial with unlimited access worth £75 + get £25 off the first month of a 12 month membership Or b) They can get £100 discount off our 6 week Transformation program These are all BIG incentives / rewards - £150 or giveaways between you and a friend. We want to continue growing our community and seeing more and more of your friends (or family) coming in to join us. IMPORTANT: We need to clamp down, a little, on what constitutes a referral. A referral is a proactive method of directly sending someone our way using the specific referral channels. A recommendation is vouching for us in passing conversation (in person or online). We are eternally grateful for all positive word of mouth - but we cannot have people "back claiming" referrals. And we certainly cannot have 2 or even 3 people all trying to claim the same referral! eg Noticing that someone you once mentioned us to, has got in touch and joined, and then saying to us "I recommended she try you out, a month or two ago". _ _ _ _ _ _ _ _ _ _ _ _ The only way we will pay referral rewards moving forwards is as follows:
We appreciate your understanding. And more importantly, if you follow the above channels, you could end up with some very generous rewards by simply sending more and more people our way :-) 👭 Bring a Friend Saturday: 29th June 👭 It’s Bring a Friend Saturday again! Do you have someone who you’d love to show Innovate off to? Bring them along to try a class for free! Simply sign up for your class as usual on the app, and give Georgia a quick text to let her know you're bringing a friend. It was great to meet some new faces last time and we look forward to meeting some more of your family and friends this time round too! 🍏 Hurry, 3 Nutrition places left with Kate Have you been thinking about giving one of our nutrition programmes a go? We have a new 12 week programme which is seeing some impressive results - our first cohort, on average, lost 6kg (almost a stone) each! Here’s some more information about the 12 week programme - click here. Kate’s next cohort for both 6 and 12 weeks is 10th June and she has space for 3 people! Don’t miss out, now’s the time if you’ve been thinking about it! Give us a message if you’re interested and we can get you signed up and/or answer any questions you have. 👀 Innovate Hoodies and Vests 👀 Did you miss the last round of hoodies and vests? Well, worry not, you’ll soon have the chance to order some more! We also listened to your feedback and Sisters, we can confirm that Sisters of Steel merch is coming your way! The samples have been designed and are less than 2 weeks away from us! 📝 Monthly Feedback Survey: MAY VOTE FOR YOUR FITTY OF THE MONTH Go, go, go - our monthly feedback survey for May is now live and we have a new feature, you can now vote for your very own fitty of the month! At Innovate, we’re dedicated to providing the best experience for our amazing community. To continue improving and ensuring we meet your needs, please complete the survey, we want to hear from you! Simply share your thoughts and suggestions, and to show our appreciation, you’ll have the chance to win a fabulous voucher! All you need to do is leave your name at the end of the survey. Kate’s Coaching Corner ❓💡 Right team, I’m going to do a sunshine dance…the weather has been so miserable for so long that I’m going to give some coaching tips for training in the summer in the hope it brings a turn around in the weather!!! Summer is here, and with it comes longer days, and I REALLY REALLY HOPE to see sunny skies and warmer temperatures. However, exercising in the summer heat can pose some challenges and risks if not done correctly. We want to ensure that you stay safe, comfortable, and motivated as you work towards your fitness goals. Here are some tips to help you make the most of your summer workouts: 1. Time It Right: Try to schedule your workouts during the cooler parts of the day, such as early morning or late evening. If you can, avoid exercising during peak sun hours (10 a.m. to 4 p.m.) when temperatures are at their highest and the sun's rays are most intense. 2. Stay Hydrated: Hydration is crucial, especially in the summer heat. Drink plenty of water before, during, and after your workouts to stay hydrated and prevent heat-related illnesses. Consider carrying a water bottle with you and taking regular sips to keep your fluid levels up. 3. Dress Appropriately: Wear lightweight, breathable, and moisture-wicking clothing to help keep your body cool and dry. Opt for light-coloured fabrics that reflect, rather than absorb, heat. 4. Listen to Your Body: Pay attention to how your body feels during exercise. If you experience dizziness, nausea, headache, excessive sweating, or a rapid pulse, stop immediately and seek a cool place to rest. These could be signs of heat exhaustion or heat stroke, both of which require immediate attention. 5. Fuel Up: Eating light, balanced meals with plenty of fruits and vegetables can help you stay energised and hydrated. Avoid heavy or greasy foods that can make you feel sluggish in the heat. As ever, we're here to support you in staying active and healthy all year round. If you have any questions or need personalised advice, don't hesitate to reach out to me or the team. Let's make this summer a season of strength, health, and fun AND PLEASE STOP THE RAIN!! Feedback into Action 📣✍️ We absolutely read all of your comments on the feedback survey, they are so valuable to us! We cannot reply to every single one but we work hard to take action on some! 📣 Introducing the new feature of the feedback survey - Fitty of the month, voted for by the Fitties - what a fabulous idea this was and it is now live so make sure to fill the survey in to vote for your Fitty! 📣 We hear you and we’re moving the timer so you’ll be able to see it from the rig in your sessions! 📣 We have introduced Bring a Friend days where you can bring a friend or family member to show them what Innovate is all about and workout together - next one is 29th June! 📣 Community is one of the many things that makes Innovate special, we have a fabulous community of strong women and we’re putting on some more events where we can all come together outside Innovate Towers! Keep reading to find out about the events coming your way! 🏃♀️ Bed Race Update 🏃♀️ Supporting us THIS SATURDAY! The bed race is on the 8th June and the Team would love your support on the big day! Only the official bed race team and 2 supporting people will be allowed to follow the bed on the parade and allowed access into main ‘holding’ areas. However, if you’d like to support the Team, please do so on route for the parade at 1pm or for the actual race at 3pm! They’d love to see some friendly faces cheering them on! ✨ Summer Solstice Walk ✨ Everyone is welcome to enjoy the summer solstice evening with a walk around Swinsty Reservoir on Thursday 20th June. Meet in the Fewston/Swinsty car park for 6.30 to set off at 7pm. Dogs welcome. Bring some refreshments - a flask, cake, whatever you like to enjoy afterwards if you have time. It won't be too strenuous - just a chance to enjoy some fresh air and a chat with fitties and make the most of the lovely long daylight (fingers crossed for the weather!). Car park charges now apply so you may want to lift share. There is a machine for paying by card but you may need the ringo app if it's not working. We should be finished by around 9pm. It would be lovely to see you there. Any questions, please ask :-) 🎉 Thank You for Making Our Charity Day a Success! Another massive thank you to everyone who came along to our Charity Day - we raised over £2000 in support of Crisis UK which is just incredible! We hope you enjoyed the workouts and delicious treats for after! Thank you for making it such a special day! That’s all for this month’s blog Fitties, make sure to check back next month!
Stay fit, Team Innovate #BeMore  As we welcome the month of May, we also welcome some sunnier days (hopefully!) and longer evenings. It’s time for our May blog post where you can find out about the latest Innovate Tower updates! 🎉 Thank You for Making Our Charity Day a Success! We have got to start the blog with a HUGE thank you to everyone who joined us last Saturday for our charity day in support of Crisis UK. Together, we raised an incredible £2022.30! Your participation and generosity truly made a difference. We hope you had a blast sweating it out in the workouts and indulging in some delicious cake and biscuits afterward. Your support means the world to us! For those of you who were lucky enough to win a raffle prize, don't forget to swing by the gym after your next workout to claim your winnings if you haven’t already. 👭 Bring a Friend: Saturday 11th May Mark your calendars for 11th May because it's Bring a Friend Saturday! Have a friend who's been curious about our classes? Bring them along to try a class for free! Simply sign up for your class as usual on the app, and give Georgia a quick text to let her know you're bringing a friend. It's a great opportunity to introduce someone new to our fitty community. 📝 Monthly Feedback Survey: April Experiences Our monthly feedback survey for April is now live! We value your input immensely, and it's through your feedback that we're able to continuously improve and enhance your experience at our gym. Take a few moments to share your thoughts and experiences with us, and you'll be automatically entered into a prize draw to win a voucher as long as you remember to leave your name! 🏋️♀️ Sisters of Steel: 21 Day FREE Trial What is it?! Progressive weight training using barbells What that actually means is resistance training where we track the progress you're making. We focus on 7 "lifts" throughout the program to build full body strength! The classes have a capacity of 12 and with the smaller class size the coaching team can be even more focused on technique! What are the benefits? Building muscular strength and tone - this doesn't mean bulking! Improving bone density - let's be honest, something we as a group of women should be very conscious of trying to maintain Changing body composition - muscle is more metabolically active, the more muscle you have, the more calories you burn keeping your body healthy. Resistance training done properly can change your body far more quickly than hours on a treadmill! What are the entry criteria? THERE AREN'T ANY! We want to do away with the perception that you have "to be strong" to do Sisters. ANYONE can start - you build strength when you're in the sessions and only ever lift to your own ability! Can I give it a go? Book in for a FREE 3 week trial - absolutely no obligation if you decide you prefer large group (although over 90% of trialists do stay ) Come along to one of Kate’s 15 minute taster sessions to "have a go" with a barbell and ask any questions Tuesdays: 9.15AM, 10.15AM Thursdays: 5PM, 6PM When are the sessions? Great question! Click on the link below to see the time table and to book your trial!! CLICK HERE TO GET BOOKED IN FOR YOUR 21 DAY FREE TRIAL Still got questions? Grab one of the coaches or message the inbox and we’ll get back to you! Kate’s Coaching Corner ❓💡 We all know the feeling of pushing through our workouts, giving it our all, and feeling accomplished by the end of the session. But what if I told you that there's another crucial ingredient to maximising your fitness gains and overall well-being? Enter: sleep hygiene. Sleep hygiene refers to the habits and practices that promote quality sleep and optimal restorative rest. While it may not be as glamorous as hitting the gym or a relaxing spa day, prioritising sleep hygiene is essential for unlocking your full potential and achieving your fitness goals. Here's why: 1. Muscle Recovery and Repair: During sleep, your body undergoes critical processes of muscle repair and growth. Adequate sleep allows your muscles to recover from the day's workouts, repair any micro-tears, and rebuild stronger and more resilient fibres. This means that getting enough quality sleep is essential for maximising muscle gains and reducing the risk of injury. 2. Hormonal Balance: Sleep plays a vital role in regulating hormone levels, including those involved in appetite control, metabolism, and stress management. Skimping on sleep can disrupt hormonal balance, leading to increased cravings for unhealthy foods, impaired metabolism, and elevated stress levels, all of which can sabotage your fitness efforts. 3. Cognitive Function and Focus: A good night's sleep is essential for cognitive function, memory consolidation, and mental clarity. Proper sleep hygiene ensures that your brain gets the rest it needs to perform at its best, allowing you to stay focused, motivated, and alert during your workouts and throughout the day. 4. Recovery from Intense Workouts: Intense workouts place stress on your body, including your muscles, joints, and nervous system. Quality sleep is crucial for allowing your body to recover and adapt to these stressors, replenishing energy stores, and optimising performance for your next workout. 5. Mood and Emotional Well-Being: Lack of sleep can take a toll on your mood, leaving you feeling irritable, anxious, or emotionally drained. Prioritising sleep hygiene helps regulate mood and emotional well-being, allowing you to approach your workouts with a positive mindset and enjoy the mental health benefits of exercise. So, how can you improve your sleep hygiene and reap these benefits? Here are some tips to get you started:
Here's to sweet dreams and happy days! Feedback into Action 📣✍️ We absolutely read all of your comments on the feedback survey, they are so valuable to us! We cannot reply to every single one but we work hard to take action on some! 📣 Due to popular demand, this month we have opened up a new class - 7.15am on a Thursday! 📣 You may have noticed some new kit has been weaved into your workouts! 📣 We have consolidated all of our posters so there’s a Gym Noticeboard with everything you need to know to keep up to date with the latest goings on in the gym! 📣 We have also reached out to Go Team Up (the website/app you use to book your classes in) with some of your feedback to help improve the booking experience. Book a Goal Review with one of the Team 💪 As we head into a new month, it's the perfect time to review any fitness and wellbeing goals you set for yourself. Whether you've smashed them out of the park or encountered a few bumps along the way, we can help you recalibrate and set new targets. If you'd like a goal review session, don't hesitate to get in touch, just give us a text! Together, we'll evaluate your progress, set new milestones, and devise a plan to achieve them. 🏃♀️ Bed Race Update 🏃♀️ We secured a spot in the Knaresborough Bed Race on the 8th June! The team have been on 2 practice runs of the route in preparation for the big day! One run without the bed and one with! Keep going ladies! That’s all for this month’s blog, make sure to check back next month!
Stay fit, Team Innovate #BeMore  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  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 [email protected] 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 [email protected] 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 |
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