3rd March 2016 | Gillingham

Manager’s Welcome

We are now well into the stride of 2016 and time is passing by at a frightening rate. It is easy to keep putting off positive changes, particularly when we are already busy. If you don’t take that moment to stop, breathe and consider what is really important in life it can pass you by. We are here to help you get back on track to achieving your goals.

Have you found the measure of your workout? Time and time again members start a program with good intentions but because their challenge level isn’t set right they either feel sore and exhausted afterwards or find it too easy and don’t see results. The key is to tinker with your program to get the most out of it. This is where our fitness instructors can really help. Don’t forget that this process of reviewing is all part of your membership at Roko. If instead you are looking for a more detailed session, where you learn as well as have the best session, try Personal Training.

Congratulations go to our Body Combat instructor, Bex Older who won Les Mills UK, Instructor of the Year! She is one of the best instructors I have had the pleasure of working with. Those who know her will be aware of her consistent positivity and infectious enthusiasm I can’t think of a nicer person to win what is a highly competitive award. We wish her all the luck in the world for the international finals in New Zealand!

Robert Brownsword, General Manager

Friends & Family Offer Invite your friends & family to join you at the club this month with a 2 week membership for just £20. Visit www.roko.co.uk/gillingham/offers/2weeks for details or forward this offer to a friend now!

Fitness News

Fitness Tip
Who doesn’t want better movement?
•Feel better in everyday life
•Performance is Improved (sports)
•Training is more fun
•Stabilising Muscles get Stronger and Prevent Injury

Moving more freely is something we can all benefit from so here are a few ideas and methods you can implement into your training to achieve those goals:
(source Zen to fitness www.zentofitness.com/)

Multi-Directional Running - This is the most important one as it’s the key to better movement when it comes to training. Simply set aside a few 1 minute rounds in which you; Run Backwards, Skip Sideways, Run Diagonally and Sprint Forward. Do about 10 seconds of each and keep in random, practice changes of direction and most importantly have fun with it.

Jumping - Plyometrics are great and jumping is a great way to build explosive power and the stabilising muscles in your hips and knees. Find a platform or a ledge that is stable and practice jumping up to it with as much force and explosively as you can, repeat until your legs lose their spring/power.

Sports - Not really a training method but the importance of playing a sport, whether it be Football, Tennis, Squash or Snow-sports is hugely underrated when it comes to better movement. Not only are sports a fun way to exercise, they promote social activity and work the body in several angles forcing you to move dynamically and in 3D planes without you even realising – Racquet sports seem to be especially effective at this.

Flexibility and Mobility – If you want better movement it’s imperative your muscles are flexible and joints are healthy. Make them both a regular part of your routine. Speak to a fitness instructor for exercises for on Stretching and Joint Mobility.

Functional Exercises – This goes back to working the key muscles in the body with compound movements. Things like Squats, Lunges, Dips, Chin-ups, Pushups and Pressing/Pulling movements are great functional movements that can be done in the gym with weights or put into movement sessions done outdoors without equipment. Keep the form strict and embrace the core for extra effect.

Core Strength - A good core will come with the above practices but it will only ever develop to a certain extent. To maximise your potential with movement it is important to emphasise a few static core exercises like: The Plank, Bird-dog and Ab Wheel Rollouts. These are not only abdominal builders but work the core deep and even include the lower back. This gives stability to move in different planes and change direction with ease which requires a good level of core strength.

Club News

Thank you to everyone who attended our 10th year anniversary party. I think a great time was had by all! I was particularly pleased with the turn out and it goes to show what a great group of members we have! The photos are available on flickr accessed through our Facebook page. A big thank you to Peter Randall for being our photographer for the night!

You may have noticed that we have been putting stickers on the car windows of people parking along the access road to the club. Blocking this road causes massive issues for other members and is a real problem at peak times when cars are trying to get in and out at the same time. Some users are ignoring the stickers, so from March we will be taking number plates of repeat offenders and making a decision on how to proceed.

Spa News

Spring is now upon us the daffodils are blooming and winter is starting to become a distant memory, with Easter on its way and Mother’s Day there’s plenty of opportunities to treat yourself or someone you love to a treatment or some of our fabulous products!

Don’t forget Mother’s day falls early this month on Sunday 6th March. Treat mum this Mother’s day with our deluxe packages!

She can enjoy a Jessica Deluxe Manicure or Pedicure plus a cup of tea or a coffee for only £25.00! Does your mum normally have GELeration? Do you want the polish to last that extra bit longer? 2 weeks extra? Well you can upgrade and have the GELeration on top for an extra £5.00!

We also have luxury packages; this will include an elemis modern skin facial (60 minutes) plus a fresh juice or an energising smoothie for just £50.00!

This can also be bought as a gift voucher if she would prefer to be pampered on a date of her choice. This will have a 2 month expiry date, plenty of time to be relaxed in. Other ideas you could surprise her with are our variety of Elemis Gift sets, fake bake and Jessica products so she can continue her relaxation at home!

Please note that as from 1st February 2016 there was a slight price increase to some of our treatments. There will also be a few changes to some of our elemis treatments. Please check our new pricelist which is available from reception.