 May has officially arrived—and with it, longer days, warmer weather, and fresh opportunities to feel your best! Whether you're training for strength, mobility, or simply to stay energised, this month is packed with ways to keep your body moving and your mindset strong.
Firstly, a huge congratulations to our incredible Operations & Fitness Manager, Kate, who just celebrated her 4-year anniversary with Innovate! 💥 Kate is the definition of dedication—an amazing coach, a powerhouse leader, and the heartbeat of our community. From keeping everything running smoothly behind the scenes to motivating members with her energy and expertise, she does it all (and always with a smile!). 💪❤️ Thank you Kate! 🔥 May Mobility Challenge – Starts Soon! Our 10-Day Mobility Challenge kicks off on 12th May—and sign-up goes live on 5th May! Expect daily mobility-focused workouts to improve flexibility, ease stiffness, and help you move better, faster, and pain-free. It's suitable for all levels and a brilliant way to get back into rhythm after the Easter break. 🏋️ SOS Sunday - 18th May An opportunity to give Sisters of Steel - our progressive strength training programme a try. A drop in morning (11am - 1pm) to have a go with a barbell, talk to Kate about the Sisters program and for existing Sisters to come and do some extra lifting! Look out for the session on GTU to book and for more details soon! 🥊 Boxing Sundays Are Here! We’re bringing the heat with Boxing on the first Sunday of every month—starting this month (4th May)! Meaning time to ensure it's regularly in your schedule. ☀️ Exercising in Warmer Weather As the temperatures rise, so does the importance of training smart. Summer workouts can be empowering and energising, but they do require a little extra care. Here are some key things to keep in mind:
🍉 Watermelon & Mint Refresher Smoothie Ingredients:
🥪 Summer Protein Wraps Ingredients:
🥥 Coconut Chia Berry Pots Ingredients:
📢 No Monthly Survey This Month We’re giving the monthly check-in a break this month, but we’re still taking entries for our Annual Member Survey— (LINK HERE) and your feedback means everything. Don’t forget to have your say and be entered into our prize draw! Here’s to sunshine, sweat, and small steps that lead to big results! ☀️💪
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 Words from Georgia: As the clocks spring forward and the days grow longer, there’s a renewed sense of energy in the air. April marks the turn of a new season—a time for fresh starts, new goals, and longer, brighter days to fuel your fitness journey. Whether you’re shaking off the winter blues or already in full swing, there’s plenty to get excited about at Innovate this month! Innovate Turns 14 (not 13!) – Let’s Celebrate! It’s our birthday month, and we’re celebrating in style! We’re so grateful for our amazing community of members who make Innovate such a fantastic place to train. Keep an eye out for exclusive events, special classes, and exciting offers as we mark another incredible year together. **A NEW MEMBERS CHALLENGE IS COMING IN MAY!** We are so excited to spread the news that we are launching a brand new members challenge in May! Thanks to all of your lovely feedback regarding Georgia's mobility & stretches, we have designed a brand new 10 day mobility challenge for you all to join and enjoy coming into May :) 💪ANNUAL SURVEY💪 - Click here An opportunity for you all to air your views on Innovate and make suggestions for the future! You all know we like to regularly get your opinions on how we're doing but this month we would like to ask a little more of you please! We're doing a one off larger survey to get more feedback from you on a range of topics but also asking you what you would like to see more of in the future! Topics covered: 💪The Innovate brand and what it means to you 💪Your epically wonderful coaching team 💪Our current services 💪Possible future services - Innovate shop / Pilates / Yoga / RETREATS What you get for helping us:
2 people will win a free Innovate hoody or vest when we do our next merch drop! Thank you in advance and as ever, if you have any questions, please let me know! Click here for the survey! Exclusive April Offers To thank you for being part of the Innovate family, we’re rolling out some fantastic offers this month! Whether you’re looking to level up your training or take advantage of new membership perks, there’s something for everyone. Don’t miss out - SEE BELOW! Stay connected, stay motivated, and let’s make April a month to remember. SCROLL BELOW TO SEE THE FULL BREAKDOWN OF OFFERS! LINK TO OFFERS: https://forms.gle/rUh39C5CeYEX2uxg8 --------------------------------------------- OFFER #1 “NUTRITION WITH NINA” - 6 weeks (SAVE 50% !!...AND get free sessions!) Buy a 6 week nutrition kickstart bolt-on to work with Nina (April 28th start date) and pay just £75 instead of £149 (first 3 people only!) PLUS…. Get a free pack of 8 Large Group PT sessions (all memberships) OR 8 Sisters of Steel sessions (existing Sisters of Steel memberships only) _______________________________ OFFER #2 “NUTRITION WITH NINA” - 12 weeks (SAVE £100 !!...AND get free sessions!) Buy our 12 week nutrition habit and mindset transformation program to work with Nina (April 28th start date) and pay just £150 instead of £249 (first 3 people only!) PLUS…. Get a free pack of 16 Large Group PT sessions (all memberships) OR 16 Sisters of Steel sessions (existing Sisters of Steel memberships only) _______________________________ OFFER #3 “COACHING WITH KATE” - 12 weeks (Get loooaddds of free sessions!) Buy our 12 week nutrition habit and mindset transformation program to work with Kate (April 28th start date) and pay £25 per week - OR £249 upfront PLUS…. Get a free pack of 24 Large Group PT sessions (all memberships) OR 24 Sisters of Steel sessions (existing Sisters of Steel memberships only) _______________________________ IMPORTANT INFO ABOUT THE 12 WEEK PROGRAM
OFFER #4 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 #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) (this can be a saving of £100s !!) _______________________________ _______________________________ OFFER #8 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 #9 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 SOS active membership to use them) _______________________________ IMPORTANT TERMS AND CONDITIONS
https://forms.gle/rUh39C5CeYEX2uxg8 Stay connected, stay motivated, and let’s make April a month to remember.  Word from Kate Spring is finally here! We’re shaking off the winter blues with the days getting longer and the weather is warming up enough for the big green shutter to be open more and more often! It’s a very busy time of year for us at Innovate, with the excitement of Nina joining us as a coach this week being a big highlight! However, things don’t stop there, I’m also on the hunt for some more people to help me so have a good read of the blog to see if you can help (pretty please!). Building work assistance! 👷 We’ve got exciting plans in the pipeline that include rejigging the layout of the gym! We need some help with this, specifically to relocate the rig - if you know or have a contact of someone with the kit, knowledge and experience needed to do this (includes drilling into a concrete floor) please let me know straight away! Client Admin Assistant Want to work with me (Kate)? As in an actual job at Innovate? I’ve taken on some more responsibilities and we need to hire a Client Admin Assistant to help lighten the load! Are you an absolute Rockstar with Admin & Spreadsheets? If so, I’d would like to have a chat with you about this opportunity! A brief overview of logistic is below and you can read full details of what we’re looking for by clicking here: https://bit.ly/Clientadmin ===================== 2.5 hours a day, Monday to Friday Start time negotiable, but between 8 and 9:30am Option to work from home 3 days a week once fully trained Must have own car, driving license, working suitable laptop Survey Time! A chance for you to have your say about all things Innovatey that have happened in February please! AND VOTE FOR YOUR FITTY OF THE MONTH TOO!! https://bit.ly/InnovateMonthlySurvey Your feedback is invaluable to us in ensuring we continue to provide the best possible experience for all our members. If you haven't already had the chance to complete the survey, we kindly ask you to take a few moments out of your day to share your thoughts with us. https://bit.ly/InnovateMonthlySurvey Fill in the questions and include some comments pretty please! Remember - £30 to the winner of a prize draw if you put your name on! March Programming Here's the link to the class components in March’s sessions. I’m excited to share this month’s gym programming, designed to keep you challenged, motivated, and progressing toward your goals! Whether you’re focusing on building strength, improving endurance, or refining technique, the structured workouts will help you stay on track. Expect a mix of strength training, functional movements, and conditioning, with progressions built in to keep you improving week after week! https://bit.ly/March25gym Spring Into Strength: Fitness & Nutrition Tips for the New Season 🌸 Here are some top tips to help you feel your best this spring! 1. Take Some Time Outdoors ☀️🏋️♀️ With brighter mornings and lighter evenings, now is the perfect time to move some of your activity outside. A brisk walk can be a great way to soak up some vitamin D while staying active. Fresh air and movement are a winning combination for both physical and mental well-being! 2. Refresh Your Nutrition 🥗🍓 Spring is a great time to reset your eating habits. With fresh seasonal produce like berries, leafy greens, and asparagus coming into season, focus on colorful, nutrient-rich meals. Try swapping out heavier comfort foods for lighter, energy-boosting meals that fuel your workouts and keep you feeling great and if you need help in this area, talk to Kate or Nina about the nutrition programs we offer! 3. Stay Hydrated 💧 As the temperatures rise, it’s even more important to stay on top of hydration. Aim for at least 2 litres of water per day and consider adding electrolytes if you’re increasing your activity levels. Herbal teas, infused water, and hydrating fruits like cucumber and watermelon are great ways to keep your water intake up. 4. Set Fresh Goals 🎯 A new season is the perfect time to reassess your fitness goals. Maybe you want to increase your strength or improve endurance. Setting small, achievable goals can help keep you motivated and excited for your workouts. 5. Prioritize Recovery 🛌 With renewed energy, it’s easy to push hard in your workouts, but don’t forget about recovery. Quality sleep, stretching, and active recovery days are essential to keep your body feeling strong and injury-free.  Word from Kate
Well done fitties for making it through the long month of January! Starting the new year off with a consistent approach to fitness and wellbeing is ideal BUT..... if that hasn't been you for whatever reason, it's OK. Now's the time to focus and think about how much energy and vitality you'll appreciate having in Spring and to start and maintain those good habits now. Remember, if for any reason you're struggling to find your training mojo, or you're wanting to talk about your current goals, get in touch with me for a chat. Survey Time! A chance for you to have your say about all things Innovatey that have happened in January please! AND VOTE FOR YOUR FITTY OF THE MONTH TOO!! https://bit.ly/InnovateMonthlySurvey Your feedback is invaluable to us in ensuring we continue to provide the best possible experience for all our members. If you haven't already had the chance to complete the survey, we kindly ask you to take a few moments out of your day to share your thoughts with us. https://bit.ly/InnovateMonthlySurvey Fill in the questions and include some comments pretty please! Remember - £30 to the winner of a prize draw if you put your name on! February Programming Here's the link to the class components in February's sessions. The magic that happens within a group fitness class is as much about planning than delivery, but as we all know, an exceptional coach will give you an amazing experience, not just a great workout!! Don't forget to shout out about injuries or any barriers so the coaches can keep you moving! https://bit.ly/Feb2025gym New Research: Big Factor in Improved Blood Sugar When you’re eating well and exercising consistently, it's very frustrating to be still struggling to control your blood sugar and hunger. The issue could be to do with one huge factor you haven't considered - SLEEP! Research by the American Diabetes Association has found that six hours or less of sleep per night led to a 15% increase in insulin resistance, meaning the body is less able to manage blood sugar levels. This increases susceptibility to a range of diseases and the impact was even more pronounced in post-menopausal women. To optimise your metabolic health, aim for seven to nine hours of quality sleep each night. Setting a consistent bedtime routine, reducing screen time before bed, and making sure your your sleep environment is dark, quiet, and cool all help to improve your night of nod. Beany beef chilli stew with crunchy tortilla croutons A winter warmer that packs 34g of protein. Ingredients
Kcals 524, Fat 27.2g, Sat fat 7.4g, Carbs 36.6g, Sugar 8.5g, Fibre 12.3g, Protein 34.2g, Salt 1.2g Source: BBC Good Food  Welcome! Well Fitty Family, here I am writing the last blog of 2024! Can you believe it?! It's been an incredible year here at Innovate Towers. In no particular order, my three highlights just have to be:
Christmas Party! We're on countdown to Saturday 7th (this Saturday!) for the big Christmas Party at The Pavillions of Harrogate. It's going to be a great night and we can't wait to celebrate with you. Just a reminder that it's 7pm for Dinner at 8pm. Forward Planning for 2025 Success Now that the party season has kicked off (woop!), it's time to consider how you'll continue to reach your goals in 2025, especially after a bit of indulgence or a break. Being organised will make sure you're mobilised to start the New Year on the right track for success and consider the nutrition coaching programs which restart on 6th January. Speak to Kate with any questions! Home Cooking for Success Research from PubMed Central, 17th Aug 2017, has found that people who eat meals cooked from scratch, more than five times per week, are 28% less likely to be overweight and 24% less likely to have excess body fat. It doesn't have to be complicated, so lets look at two simple changes that can help you plan and look forward to meals that will keep you on track with your goals for most days of the week. 1. Add (Don’t remove) Quality Carbs Eating fibre-rich complex carbs helps you stay fuller, and balance your blood sugar. Great additions to your meals are fibre-loaded carb sources such as lentils, quinoa, and beans. If you're in a hurry, look out for these in tins/cans and jars. How about mastering the healthy sandwich? Check out the tasty panini recipe below. 2. Load Up On Protein Whether it’s chicken, tofu, lentils, eggs, or fish, adding protein ensures your body gets the nutrients it needs for muscle repair and overall health. Panini Power! All too often, lunch is a quick grabbed meal that can undo hours of hard work. When you really fancy a sandwich, and are time-limited, this is a great option. All hail the panini! This will satisfy you while filling you up with more than 30 grams of protein. You can prep this in five minutes and it's super portable. Ingredients 2 slices of bread (more than 4 grams of fibre per slice) 1 cooked chicken breast, thinly sliced 2 slices tomato 4 thin slices avocado Small handful fresh basil leaves 1 tbsp. mustard 1 tsp. balsamic vinegar ½ tsp. extra virgin olive oil Seasoning of your choice Butter (optional) Instructions Mix the mustard, balsamic vinegar, and ½ tsp. of olive oil with the chicken and season well. Assemble the sandwich. On one side of each slice of bread, spread the butter. On the non-butter side, spread the mustard mixture. Layer the avocado slices, then the tomato, then the chicken slices, and finally, the basil leaves. Top with the other slice of bread. Place the sandwich on a grill pan and press down firmly, cook for about 2-3 minutes per side. Alternatively, air fry for 2 minutes each side or until crisp. Macros per serving 390 calories 34g protein 32g carbs 14g fat Christmas Opening Hours The gym will close on Christmas Day, Boxing Day and New Year's Day. Closing Wishes It just remains for me to sign off by saying that myself and the team at Innovate wish all our clients a very healthy and Happy Christmas. We cannot wait to welcome you back in the New Year to do what we do best #Be More  Wrap Up the Year Strong with Our Exclusive End-of-Year Offer!
As the year comes to a close, it’s the perfect time to focus on YOU. Whether you’re looking to refocus on your fitness and nutrition, build on the progress you’ve made, or simply carve out some extra well-deserved “me time,” we’ve got you covered! We’re celebrating the end of the year with some incredible offers designed to help you finish the year strong and set the tone for a healthier, happier you in the year ahead. We know that many of you love the chance to get your mitts on our Innovate-y Fitness-y Xmas-y deals - saving some decent in the process! We mostly stick with the formats that have been popular time and time again, and there’s usually something there for everyone! IMPORTANT: It takes us a vast amount of time to administer of all this, so please DON’T make special requests (ie if it’s not on the ‘menu’, it’s not for sale at the moment!). Have a wee read of what’s on offer below and if something takes your fancy, click the link to complete the short form and we’ll ‘lock it in for you’, taking payment NEXT WEEK (w/c 25th November) https://forms.gle/rUh39C5CeYEX2uxg8 _______________________________ OFFER #1 💪🏼 NEW YEAR ‘JUMPSTART’ #11💪🏼#1 😃 Buy a 6 week nutrition bolt-on to start in January 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 💪🏼 NEW YEAR ‘JUMPSTART’ #21💪🏼 😃 Buy a 12 week nutrition bolt-on to start in January 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 FIT1💪🏼 😃 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 💪🏼 MINI PRE-PAY (A)1💪🏼 😃 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 #5 💪🏼 MINI PRE-PAY (B)1💪🏼 😃 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 #6 💪🏼 PIF-REMINDER1💪🏼 😃 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 #7 💪🏼 LGPT CLASS PACK1💪🏼 😃 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 #8 💪🏼 SoS CLASS PACK1💪🏼 😃 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 SOS active membership to use them) _______________________________ IMPORTANT TERMS AND CONDITIONS
Click the link below to complete the short form, and tell us what you’d like to treat yourself to :) https://forms.gle/rUh39C5CeYEX2uxg8 Happy ‘early xmas shopping’!  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  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 |
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