Chiswick Newsletter May 2018

11th May 2018 | Chiswick


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Manager’s Welcome

Welcome to the May Newsletter, it looks like the weather is finally on the up with our amazing Bank Holiday behind us!

Many of you have commented on how busy the club seems, it’s certainly great to see lots of you committed to achieving your goals. Jack has done some great work this month with recruitment so the coming weeks will see some new faces on the Gym floor to help you along the way.

With the growing popularity in the class timetable this month will see the launch of a booking system, whilst not essential for all classes it is recommended to avoid disappointment. There is more detail below and should you have any questions we will endeavour to have one of the team on hand to help.

Half Term Week from Monday 28th May to Friday 1st of June Sports Generation will be running  a Children’s summer crash course. Details of this are below.

I look forward to seeing you in the club soon.

Warm Regards,

Ben Holden, General Manager

Club News

Class Booking
From 01/05/2018 we have made all studio classes available to book 7 days in advance. Members can book through the team at the front desk and will shortly be able to do so via the Roko app.

We do not anticipate there being a need to book for all classes but want to ensure that priority is given to those members who have booked for the busier classes.

We appreciate this is a change in the way that we have operated, if you have any feedback one of the team will be on hand at peak times to talk this through. We will advertise in-club as soon as the new Roko app is available for download.

System GDPR upgrade
On Wednesday 9th May we conducted a membership system upgrade to ensure we are compliant with the impending GDPR (general data protection regulations).

Swim Crash Course
From Monday 28th May to Friday 1st June we will be running a Half Term Junior Crash Course between 3.30pm and 6pm in both lanes. This will mean there are additional children’s sessions on Monday 28th and Wednesday 30th of May. This will be for the one week only with sessions reverting to normal from the following week. If you have any questions on this please contact Ben directly on bholden@chiswickbridge.roko.co.uk

The City Barge Public House – 4th BIRTHDAY!
As one of our premier partners, the riverside pub ‘The City Barge’, just a short walk from Roko Chiswick are celebrating their fourth birthday on Thursday May 24th 6pm to late featuring food and drink stalls, live band and kids games.

Fitness News  

–  Jack Dillon  Fitness Manager

Welcome to May and some sunshine. As we push our fitness into summer it’s a key time for our training. Our bodies will start to reduce fat and we will be feeling better about ourselves. May is a great time to work hard to finalise that summer body.

On the gym floor I can see more involvement with the new kit, attendees to the rok-x classes and all round better training. Our Personal Trainer sessions are looking outstanding and all of this together creates a real buzz on the gym floor helping you push your sessions harder. Over the next few weeks we will have some new faces on the gym floor so don’t be shy, come and say hello.

With our new system in place it will be easier for you to book classes and all classes will be bookable. Please see our notice boards for more info about the Roko app when it is available.

If you are a new member, haven’t used the gym in a while or just aren’t up to date with the new kit we have on the gym floor you can book in a rokofit. or stayfit. session for some guidance, support and instruction.

We are currently still looking to add to our gym floor equipment so any requests please feel free to email me on jdillon@chiswickbridge.roko.co.uk, I would also love some feedback about anything to do with the gym floor and I will do my best to feedback to the team and/or make changes.

Many Thanks

Jack.

Boxing Workshop hosted by Aaron Dalton-Buller

Roko will now be introducing a Boxing Workshop where you will be put through you paces. It will review your technique, test your conditioning and most of all something to enjoy whilst challenging your inner self.

Technique: ‘’When learning about boxing you wouldn’t believe how much detail it consists of. Learning from the basics will give you a better understanding into what you need to know from how to ‘’wrap up’’, what boxing gloves you should use, how many weight divisions there are, how to stand correctly, how to move, how to punch with the right technique and to protect yourself at all times; if this is something you would like to try, don’t be shy’’

Conditioning: learning to box is one thing, but being fit for it is another. The conditioning for boxing is similar and something you may have done before if you know much about HIIT training; however in order to improve our technique objectives I will adapt certain areas in order to achieve a better outcome. Concentrating on footwork as well as coordination is a must, so make sure you have multi-tasking hats on.

Aaron's boxing workshop will be on Fridays at 9am from the 11th of May until 1st of June

PT of The Month

GABI GALASINSKA

Training target areas:
Strength & conditioning
Flexibility
Circuits
Plyometric

Skill Areas
HIIT
Balance & coordination
Agility & speed
Functional fitness
Weight loss
Body transformation

What training you can expect from Gabi:
Gabi loves this quote: ‘it always seems impossible until its DONE!’ ~ she will work with you to support you to achieve great results, have fun and smash your goals. Gabi supports you in every way, both mentally and physically. ‘It’s not how much you do but how well you do!’. Gabi’s sessions are full of fun and hard work.

 

Do get in touch with Gabi or any of our PTs to find out more about  personal training and what it could do for you!

Guest Blog

~ TAELOR BENNETT nutritional therapist

Firmicutes
Often at times, nutrition goals can be difficult to stick to because of food cravings. This typically happens for two reasons:

1. Unbalanaced blood sugar levels and/or

2. Our gut microbiome is unbalanced and have too many bacteria called Firmicutes – hint, these do not make you firm and cute! Studies show that individuals with higher levels of Firmicutes versus their counterpart of Bacteroidetes have a higher BMI (body mass index).

So how do we fix these issues?
A simple rule for balancing blood sugar levels is making sure you are eating adequate protein, along with fibre, nutrient-dense carbs and healthy fats. These nutrients keep you satisfied for a longer period of time and slow the release of sugar into the blood stream. 

Reducing the amount of Firmicutes in the gut can take a bit more effort, but it’s worth it:

Reduce stressors in your life
• Get adequate sleep. Studies show that our gut microbiome is on a circadian rhythm, just like our bodies (think how you feel with jet-lag, a poor night’s sleep or shift work)
• Reduce dairy intake, unless traditionally fermented (live yogurt, kefir). Dairy is full of Firmicutes.
• Avoid sugars and processed carbohydrates – this adds fuel to the fire, as Firmicutes thrive on sugar.
• Eat foods high in polyphenols, which help balance out the levels of different bacteria in the gut. Good bugs love and thrive off foods such as: dark green leafy veg, onions, garlic, mint, basil, apples, fermented vegetables, ginger, cruciferous veg (broccoli, cauliflower, kale), turmeric, berries, cherries, bananas (green is better), pineapple, papaya, pomegranate, dark grapes, nuts, pumpkin seeds, sesame seeds, cardamom, beans and pulses, millet, barley, rice, raw honey, maple syrup, ghee, extra virgin olive oil, coconut oil, beef tallow (rendered beef fat), duck fat, organic free-range eggs, organic free-range chicken, wild fish and organic grass-fed meats.

Recipe:
Here is a great smoothie recipe that will both balance blood sugars as well as help reduce Firmicutes:

In a blender:
300ml water or nut milk
20g collagen protein powder
100-200g frozen berries
Handful of spinach (can’t taste it)
1/2tbsp coconut oil
1tsp acacia fibre
1 tbsp kefir (optional)

*If you find you are still hungry 20 minutes later, try increasing fat and fibre next time.

Have a great month!

For more information please email taelorcbennett@gmail.com or visit www.taelorbennett.com

Rachel Staggs Aesthetics News  

–  Rachel Staggs

What would you take to a desert island?????

It’s the one question I always get asked and the two key things I would not be without to maintain a youthful complexion are SPF and Retinol.

A good sunscreen with added PA rating will, as we all know protect you against the damaging UVA and UVB rays. Whatever the time of year, they will get you; don't be fooled into thinking that this should just be a summer ritual. Protecting your skin through every season is essential 

What is Retinol?" I hear you ask. Well let me educate you. Here comes the science bit...

Retinol is a vitamin A derivative that is highly effective in reversing signs of ageing and sun damage. When retinol comes into contact with the skin, enzymes in your body convert this into an active form of vitamin A called retinoid acid and it is this that encourages the stimulation of new skin cells reducing fine lines, refining pores and eliminating sun damage.

Due to its amazing ability to regenerate and resurface the skin, retinol based products should only be safely used at night time and coupled with the protection of a great SPF during the day you are sure to have beautiful and glowing skin in two simple steps.

 So, if you really want something that works then treat yourself to my recommendation of Murad Retinol Youth Renewal range and professional treatments and contact us for more details on our skin consultations. 10% off for Roko members.

To contact Rachel and her team:

Email:  info@rachelstaggsaesthetics.co.uk                  Website: www.rachelstaggsaesthetics.co.uk

Sign up to my blog here and be in with the chance to win a different beauty surprise every month - winner announced on first of each month

https://www.rachelstaggs.co.uk/pretty-honest

Staff Member in Focus:

Name:  Rachel Kirika

What is your job role? I am a receptionist

How long have you been at Roko and what did you do before? I have now been working at Roko just over a month and I used to reception at a salon.

Favourite things about your job? Getting to know the members at reception and answering the phone calls

Do you have any hobbies? Yes, I am a gospel singer

What’s the most interesting fact about you? I don’t stop smiling

If you were stuck on a desert island, what would you have with you and why? I would have my phone so I can listen to music

Class update

– Hugo Camacho Class co-ordinator and instructor

Please book in for classes 7days in advance to guarantee your place, particularly for body pump and jump fit. Please cancel your place via reception if unable to attend.

Instructor Profile of the month – Ka-Mun Fung

Classes taught at Roko: Spin class - 45 mins every Tuesday 930am 

How long have you taught here: Coming up to 5 years now. How time flies! 

How long have you been an instructor: I’ve been a personal trainer for 11 years now. 

What are the key body and mind benefits of attending your class: My class is all about timings. Everyone rides in cadence. I will always give you a guide range in levels and speed as to where you should be aiming for. The fitter you are, the harder your resistance is, but you’re still in time with the music and most importantly with everyone else. This way you will only be competing with yourself: you should be trying to increase your levels and increase speed increments bettering your performance each time you take part and should never feel intimidated in my class. 

What do you love about your class: The energy in the class - and that the members enjoy it - at least I think they do! 

If you were stranded on a desert Island what is the one thing you couldn’t live without: I regret to say it would be my phone with full signal! 

Tell us a fun / unusual / interesting fact about yourself:  I can’t swim! 

Maintenance update

– Chris Nicolaou Maintenance Manager

Always plenty of maintenance to do and keep me busy in club! Notably myself and our GM Ben Holden worked through the night to get some outstanding issues resolved in the ladies showers and changing rooms including: Improving lighting; Tiling repairs; Replacing shower valves; Re-securing shower sensors

On the 9th of May flagstones were laid in the members car park.

Clinic4Sport

- Samia Gomez – Clinic4Sport

STAY INJURY FREE with Clinic4Sport – Clinic4Sport is the Roko Sports Injury Clinic based in the Gym floor and their therapists are ready to help you with the following conditions below:

Lower back & neck pain
Knee, hip and ankle pain
Muscle aches 
Join pain & Arthritis
Pilates (injury specific)
Pre and post operation care

Take advantage of our treatment package offers.

To book an appointment simply go to Clinic4Sport appointment online booking : www.clinic4sport.com

Café Terra News

– Eric Fatah, café manager

Eric completed TWO marathons in April. He ran for two wonderful charities which mean a great deal to him and support one of our member’s children who has had treatment for a rare, life threatening disease:

SENSE for deafblind people and Great Ormond Street Hospital

Eric completed the Paris Marathon in an incredible  3hrs 15min and two weeks later complete the London marathon in 3hrs 50min – both were on unseasonably hot spring days and Eric enjoyed the running despite the lack to time to recover in between whilst working full time! CONGRATUALTIONS to Eric from all in the ROKO team and all our members!

Eric would like to give a HUGE thanks to all members and staff who supported and encouraged him constantly during training and on marathon days. Together £1,730 TOTAL was raised which is an incredible amount. You can still donate to these charities if you haven’t already – see the donation boxes in club or go to:

www.uk.virginmoneygiving.com/EricAbiFatah

Eric will have some treats available to say thank you, please help yourself over the coming weeks.

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