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!