MAY 2025

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:

• Stay Hydrated: Drink water before, during, and after your workout. Add a pinch of sea salt or an electrolyte tab if you're sweating heavily.
• Time it Right: Try to exercise during the cooler parts of the day—early mornings or evenings—to avoid peak heat.
• Wear Breathable Clothing: Opt for moisture-wicking fabrics and light colours to help keep you cool.
• Listen to Your Body: If you’re feeling light-headed or overheated, take a break. Rest and recovery are just as important as the session itself.
• Cool Down Properly: Don't skip your stretch! Cooling the body slowly helps with muscle recovery and lowers risk of soreness.

To support your warm-weather training, we’ve included these cooling, energising recipes to fuel your body and help you recover:

🍉 Watermelon & Mint Refresher Smoothie
Ingredients:

• 2 cups watermelon (cubed, seeds removed)
• Juice of 1 lime
• A few fresh mint leaves
• ½ cup coconut water
• Ice cubes (optional for extra chill)

Instructions:

1. Add watermelon, lime juice, mint, and coconut water to a blender.
2. Blend until smooth. Add ice if desired.
3. Pour into a chilled glass and enjoy immediately for a hydrating post-workout refresh!

🥪 Summer Protein Wraps
Ingredients:

• 1 wholegrain tortilla or wrap
• 100g grilled chicken breast (or tofu for veggie option)
• ½ avocado, sliced
• A handful of baby spinach or rocket
• Cherry tomatoes, halved
• 1 tbsp natural Greek yoghurt or hummus
• Pinch of sea salt & black pepper

Instructions:

1. Warm the wrap slightly to make it easier to fold.
2. Spread Greek yoghurt or hummus as the base.
3. Layer with chicken, avocado, greens, and tomatoes.
4. Season, roll tightly, and slice in half.
5. Great for a light, high-protein lunch on-the-go!

🥥 Coconut Chia Berry Pots
​Ingredients:

• ½ cup chia seeds
• 2 cups coconut milk (or almond milk)
• 1 tbsp maple syrup or honey
• Mixed fresh berries (blueberries, raspberries, strawberries)
• Optional: shredded coconut, granola topping

Instructions:

1. Mix chia seeds, coconut milk, and sweetener in a bowl or jar. Stir well.
2. Let sit for 10 minutes, then stir again to prevent clumping.
3. Refrigerate overnight (or at least 3-4 hours).
4. Top with fresh berries and extras before serving. Deliciously cooling and nutrient-rich!

📢 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! ☀️💪