Hey Team! We hope you are all well and looking forward to the slightly more snuggly months ahead! We are back and this time around we are getting a bit more personal with one of the newer coaches to join the Valesco community; Thea! It's always nice getting to know our members and coaches a bit more personally and today was no exception. Thea has a very varied fitness background and some great stories to tell so we hope you enjoy getting to know a little more about her over the next 30 minutes. How did Thea's early years look and what influence has China had on her growing up, despite leaving ..read more

Hey team! Welcome back! ? For this episode we are joined by Eoin Everard. Eoin runs a mile in sub 4 minutes and a 5K in sub 14 minutes. That’s probably enough said right? Wrong. He is also the current European Over-35 3000m champion, has represented Ireland on the track, is a chartered physiotherapist and Pilates instructor and has a PhD in Biomechanics. We were super excited for Eoin to join us and to be able to tap into what he has to share. We will almost certainly be talking to him again as we feel like we barely scratched the surface so if you like this, keep your eyes and ears peele ..read more

Hey team! Welcome back and welcome to all our new members, coaches and listeners! Today we are talking to fellow coaches and 'on-boarding team' Amy and Maddie about the Learn to Lift course, frequent questions from newer members and about how to make the transition from new member to seasoned pro as easy and comfortably as possibe! How often should I train? What happens on which days? What do I do if I have questions? Lol, WTF is FFC? What does 'Scaling' mean and when should I do it? We have answers to all of these and more. As always, your feedback and thoughts are very welcome and we hope to ..read more

Hey team! Welcome back and welcome to all our new members, coaches and listeners! This time out we are joined by Sofia, former member of Valesco and one of few people we know to have experienced what it’s like to row across the Atlantic Ocean! It’s always lovely to hear from Sofia and this time, we wanted to share the enjoyment with all of you.  How do you prepare for a 50 day row? How do you go to the bathroom on a rowing boat? What keeps your friends, your friends? What’s life - and the emotional rollercoaster - like after such a big event? Don’t worry, we’ve got you covered so just sit ..read more

Team! Guess what? We're back once again... This time, Ellie and I discuss a selection of training hacks that we know of and, in most cases, use ourselves. Expect to learn how to avoid losing jewellery, how to avoid missed sign-in charges, what to do if you just can't get on with protein shakes, how to stop procrastinating while training time and much more. We had so many hacks for this episode that we are splitting it into two, so sit back and spend the next 20 minutes enjoying part one. We love hearing your thoughts and if you have hacks of your own, send them over! If we get enough, we may ..read more

Hey team! We are joined today by Torie, much loved member and self-proclaimed non-competitive athlete. If you know Torie, you'll understand why we were excited to have her with us. She is here to talk about the Crossfit Open and Fitness in general from the perspective of someone newer to exercise, who had no intention of competing and who has well and truly caught the bug. This is a nice reminder to back yourself and do the things that make you a little uncomfortable sometimes... and to never miss Deadlift day. As always, your thoughts and feedback are greatly appreciated and if you have anyth ..read more

Team! Happy New Year! We are back and joined by bodyweight wizard Sami Bousri. Calisthenics Athlete and Coach, Sami is here to talk about all aspects of the sport, the methodology and the benefits. This is a really interesting chat and Sami is a super cool guy, i'm sure anyone who has been lucky enough to attend one of his workshops will agree! What would Sami put in Room 101? What is Calisthenics? How do you 'compete' in Calisthenics? What's the goal? Where can I go to see Sami do some cool stuff? Stay tuned! As always, your feedback and thoughts keep us moving forward so please, get in touch ..read more

Hey Team! I hope you are all well! We are back, again! I know, quick for us right!? This time out we are joined by the man, the myth, the legend; Valesco member Harry French. If you know Harry you will, like we were, be looking forward to this. If you don't? Fear not, we've got you. Just a heads up, this is probably one we'll be turning on the 'Explicit Content' switch for but one that is absolutely worth a listen. Who is Harry French? What does he think of topless gym-goers? What is it like training around family life? How did he find his first scaled competition? Donkey or Giraffe? You're ab ..read more

Team! Welcome back! Today is a fun one and one to hopefully get everyone in the Christmas spirit! We are joined by Ellie - as always - and a bonus offering of Amy and Leila! What do we love about Christmas!? What should I be experimenting with at the dinner table? How long is Leila's carrot? What should I put in my mulled wine? Why wouldn't I want gravy? We're here with all the added value as ALWAYS. Thanks for coming back team, Merry Christmas and any thoughts or feedback, talking points or suggestions, consider them always welcome! For the #shitmysistersays content > https://twitter.com/j ..read more

Team! Welcome back to the podcast. Today we will be talking winter and wellness with a focus on nutrition; basically deconstructing 'Hands, Face, Space' and talking turmeric, tongues and tummies, once again, joined by coach Viki!   We'll figure out what we should be throwing in our slow cookers, understand the foods that will bullet-proof our immune system, figure what herbs and spices offer beyond their taste and top it all off with lots of questionable analogies from James. Strap in. Take care, look after each other, stay well and have a lovely day! To find all of us? Find us here: inst ..read more