Nottingham Newsletter April 16

1st April 2016 | Nottingham

Manager’s Welcome

We’ve been asking a lot of you recently in a number of different charity drives and we wanted to say a very big THANK YOU to:
* each and every one of you who donated an Easter egg to our collection which went to ward E39 at the Queens Medical Centre,
* those of you who donated to Sport Relief and got our total up to just over £50, and,
* those of you who have dropped off trainers to our Friary drop-in centre charity drive. They are always after trainers which have plenty of wear left in them, particularly for men so do drop them in to us!

The fantastic feeling of the morning and evenings getting lighter can only signal one thing…the opening of the outdoor pool on 1st April. We’ve had some work done out there recently in anticipation of the re-opening and hope for a long hot summer where the area can be enjoyed.

Remember during the School holidays our kids activities run a little differently so be sure to pick up a copy of the timetable and remember kids can bring a friend in to any of the classes for a £5.50 guest fee – just make sure they’re both booked on to avoid disappointment – then they can go for a swim after!

Julie Bowley & your Roko Nottingham Team

Back by Popular Demand

Friends & Family Offer

Invite your friends & family to join you at the club this month with a 2 week membership for just £20. Visit for details or forward this offer to a friend now!


Add a Child from only £9.99 per month

Did you know that with no change to your contract length, you could add children to your membership from just £9.99 each per month? That's unlimited swimming and free access to our programme of children's activities.

Children's memberships are fully flexible (just one month's notice of cancellation is required) so you could add them to your membership for holiday periods or for the longer term.

You can add an unlimited number of children plus they need not reside at your address, so for example grandparents can add grandchildren or parents can add their child's friends.

For more information ask in club  or enquire on-line by clicking here.

Membership Information
Don’t forget to refer your friends and family for membership with us to be in with a fantastic chance of winning some signed NFFC merchandise before the 15th of April.
Keep your eyes peeled for our next prize coming soon…..

Premier Partner Offers
The Ruddington Arms is our newest premier partner and they’d like to welcome you with a lovely 20% off from Monday through to Thursday.
Keep your eyes out in club for a new and updated list of our Premier Partners with more exclusive local discounts for you and yours to enjoy.

Fitness News

90 DAY FAT LOSS CHALLENGE – Starts 11th April 2016.
90 day fat loss challenge is back! You’ve got 90 days till the beginning of July, how perfect is that for your summer holidays!
Shaun will take you through 24 results driven fat burning sessions designed to fire up your metabolism and drive you on your way to amazing results. There will be nutritional support and measurement checks along the way so you can keep track of your progress, stay motivated and take advantage of 100% support.

There will be 2 sessions per week at 6.15pm on Mondays and Thursdays from 11th April 2016. The cost is just £105 per person.
Book your place at reception now!      

Article - Willpower
Willpower; that seemingly elusive quality that so many people feel they lack.
Whenever willpower is mentioned, most people’s thoughts default to dietary restraint, but that’s only a small portion of our lives that calls for self-discipline.

We call on willpower more often than we might realise. We refrain from snapping at our other half after a long day. We hold back from flirting with a colleague because we know it’s not proper workplace behavior. We stop before that third glass of wine on a work night. We begrudgingly get out of bed when we’d rather sleep in, to go to the gym, go to work, do the cleaning, walk the dog. We brush and floss our teeth at night, even though we are drop-dead tired.

All of these things call on our self-control just as much as avoiding certain types or quantities of food or drink. Yet, we don’t seem to think about that. Instead, we believe these things are merely a part of life. While that may be true, they still require willpower to persevere — or, may it’s actually called WON’T power!

You might find yourself at times working hard on changing your physique or making improvements to your fitness. You might also be dieting fairly aggressively – or at least making some big changes to your eating habits.   

This is very demanding, both physically and mentally. There will be days when you don’t want to train, and countless days when you just want to eat cake! However, it’s most likely that you stuck with your plan and carried on – for at least 90% of the time anyway…be honest now!

During a stint of intensive training or change – something which requires your willpower – you may notice that other things that you previously hadn’t thought were an issue now becomes one…such as online shopping NB We know this will not appeal to you all! Bear with, bear with!

You might have always liked to shop. But this is different. It’s taken on a life of its own. You’re unable to restrain yourself. Where previously you’ve found satisfaction in browsing, this time you’re actually purchasing. Over and over and over again.

It might go on for a couple of weeks. It might go on for longer periods – or shorter periods depending when pay day is!

Guess what? Your willpower tank is empty. You don’t have multiple sources of willpower; it all comes from the same supply.

For example, several studies have been done on students who were preparing for big exams. Time and time again, they have shown that students are more likely to drink, smoke, make poor food choices, and neglect personal hygiene during that time, because their willpower is being depleted by completely devoting themselves to their studies.

This means that whether you’re trying to:
avoid certain foods
follow a new budget
embark on a new exercise routine
stop smoking
stop drinking

Whatever the case may be, it’s all coming from the same supply of willpower. Eventually the tank will be empty, and something, somewhere, has got to give.

This is part of the reason why so many people gain weight when they stop smoking, or cut back on drinking. They exhaust their ability to exercise self-restraint by avoiding cigarettes or alcohol, and have far less self-control to avoid overindulging in food.

Another crucial thing is the time of year you chose to make changes. Making changes to your dietary habits in the winter, before Christmas, is without question the most difficult time of year to do that. There is a tremendous amount of temptation, and as we’ve just discussed, something, somewhere has to give and a different vice will appear. 

At this point you may be thinking: “Oh no! How can I preserve willpower?”
First of all, relax and know that it’s normal. Everyone deals with this sometimes. The first step is to ask yourself the important question: how am I depleting my willpower?
As you work toward conserving and even building up your willpower, it’s important to figure out what’s messing it up in the first place.

Temptation these days is at an all-time high, and most of it is because everything is right at your fingertips. The constant ding of Facebook notifications and email alerts that somehow end up dictating your day, the biscuits or cake your colleague has bought in to work  — all these distractions and decision-making are vying for your attention and causing you to draw on your willpower, leaving you fatigued and vulnerable in other areas of your life.

Once you have figured out what your biggest willpower hogs are, the next step is figuring out how to tone them down or eliminate them completely.

For example, you might love going to the coffee shop to get your favourite coffee before work, but every time you go in you have to talk yourself out of getting a cookie or breakfast cob to go with it. Whether you realise it or not, this is taking a huge amount of willpower, leaving you more susceptible to give in to something later in the day.

It might be that you actually can make yourself just as good a coffee at home in your travel mug to take to work with you. No more temptation. And you’ve probably saved yourself some money in the process!

If staying off social media during work hours is constantly lingering in your mind, download one of the many apps that forces you to stay off of it during certain hours. This way it’s a non-negotiable, and there is no longer a choice to be made.

If someone brings biscuits in to work all the time, or maybe the biscuits are a permanent fixture, move them to where you can’t see them Out of sight, out of mind is a lot more powerful than you might think!

The things that eat up your precious self-control aren’t always easy to notice, but like anything, being aware and mindful is key. If you take time to notice the things that you’re forcing yourself to do (or not do), you can start identifying ways to minimize choices and decisions that could be draining your willpower tank. Ultimately this will make things easier and you might find yourself coasting right past that next temptation, giving you some time to replenish and preserve willpower in your tank for what you really need it for.

Group Exercise News

Our updated timetable will soon be available in club so look out for that.

We are sorry to say ‘bye to both Jessica and Sue this month from our group exercise timetable. Jessica leaves her Tuesday morning and Friday evening CYCLonE classes after a number of years at the helm and sadly we say adieu to Sue from Thursday afternoon Pilates – althougth you will still see Sue in the club covering pilates classes and delivering workshops for us – Sue’s next workshop “Every Step You Take” will focus on the feet…more information coming soon! We would like to thank Jessica and Sue for all their hard work over the years and wish them well for the future.

Our Les Mills Launches will take place on Saturday 9th April…it’s been a while since we did a whole morning of these classes so bring a banana and some jelly babies with you and spend the morning punching, kicking, lifting, dancing, whooping and stretching. Don’t forget to book your places!

08.30 – 9.20            Body Pump
09.30 – 10.30          Body Attack
10.30 – 11.30          Body Jam
11.30 – 12.30          Body Combat
12.30 – 13.15          Body Balance



Chris’ past experience has seen him work as Head of Mediciine and Sports Science for Scunthorope United FC, Peterborough United FC, Hull City AFC, and as Head Physiotherapist at Queens Park Rangers FC, Barnsley FC and physio to the academy at Nottingham Forest FC. Chris has also worked for England Athletics covering both national and international competitions.

I am a passionate chartered Physiotherapist with over 10 years clinical experience, mostly in high performance sport, predominantly football. I am registered with the Health and Care Professions Council and the Chartered Society of Physiotherapy. I am also a member of the Acupuncture Association for Chartered Physiotherapist’s (AACP), The Society of Orthopaedic Medicine (SOM) and an active member of the Association of Chartered Physiotherapists in Sport and Exercise Medicine (ACPSEM).

Prior to working within high performance sport, I worked in the NHS and private practice, completing a wide range of rotations within the NHS. The musculoskeletal rotations included musculoskeletal outpatients, advanced outpatients, A & E, spinal injuries, GP clinics, hydrotherapy, lower limb and upper limb gym rehabilitation and Orthopaedics (trauma and elective). I then progressed as a senior Band 6 MSK Physiotherapist within an outpatient clinic. Working in the NHS provided me with a thorough understanding of musculoskeletal Physiotherapy.

Although working within the NHS is a very different clinical setting to football, this experience was invaluable for my development as a Physiotherapist. I regard my background in conditioning and exercise science and fitness as an integral component in my approach as a Physiotherapist. When dealing with patients I utilise both areas of expertise. My background in exercise science allows me to integrate a wide variety of gym conditioning techniques into the rehabilitation or individual conditioning programme.

If you require any treatment, help with rehabilitation or just a sports massage contact Chris on 07805 493 133 or look up his page on facebook – Chris Burton Physiotherapy.                      


If you are an independent seller, or know someone who is and would like to take up the opportunity of table hire at Roko, we have availability 7 days a week from just £25 per half day with a full days also available.  

Please contact us on 0115 9827799 or

Half Term Fun at Roko...What have you got planned for the half term holidays?

Why not bring the kids down to the club so they can let off some steam in one of our supervised activity sessions and you can relax in the pool or let off some steam yourself in the gym. Kids can bring a friend with them for £5.50, including use of the pool. We just ask that adult only times are observed in the main pool – 12.00 – 1.00pm on weekdays, Children may still use the splash pool during this time.  

Swim Fin – Available from Reception

The Swim Fin back float is a new and novel swimming buoyancy aid for junior swimmers which makes learning to swim fun. Shaped like a shark fin it is easy to use for the new and experienced swimmer. With a new swimmer the swim fin back float gives uplift and support leaving the arms free for propulsion through the water. As the swimmers confidence grows the swim fin back float will raise out of the water as less support is required.

For the advanced swimmer in the horizontal position the swim fin back float is almost completely out of the water and because it is streamlined it will not impede movement through the water. But even after it has done its job as a learning aid, it will always find use as a water toy, strengthening ability and building confidence for your little swimmers.

New for Spring – Speedo Swim Wear & Confidence Toys

It is important to introduce infants to the water as soon as possible to promote confidence. Check out our range of confidence toys available for those who are new to the water up to those who are confident in the water but will develop swimming skills and introduce some competition.

Club Lounge News


Have you got an event coming up and looking for the perfect venue? Our function room is available for hire! Even if you don’t have any special events coming up, our prices are a reason to celebrate… members, book a party this month and get free room hire!!  Even if you’re not a member our prices are pretty hard to beat! 

The room is perfect for anything from birthday parties to anniversaries, with a flexible room layout and high capacity we can really tailor it to suit your needs.  If you would like some more information just ask at reception or give us a call at the club. Or alternatively send an email to:


At the end of April we will be saying goodbye (temporarily) to Becky, who is off on maternity leave, so we would like to say thank you to her for all she does around the club and also a big GOOD LUCK! You will be missed over the coming months.

We would like to welcome Nikki and Alexandra to the Food and Beverage team, please give them a warm Roko welcome!

Swimming News

Well done to all our children who are progressing nicely with the new challenges that are being thrown at them this term, we’re really proud of them and we’re sure you are too!

For any swimming lesson enquiries or to book a course of 1-1 lessons please email

Tiny Teddies at Roko

DID YOU KNOW?? TINY TEDDIES @ ROKO Offer crèche facilities from ages 6 weeks to 11 years. The crèche is bookable for 1 hour to 2 hour sessions. 

A holiday club is also available with full or half day sessions and extra activities. Please call 0115 9812123 for more details or to book.

Joshua Tree Aveda Concept Salon & Spa

We are excited to announce the launch of our new services in the salon - Balmain hair extensions, Marvel lash eyelash extensions and Threading. For more information on these treatments, visit our website 

You can also sign up for offers via our website and remember, Roko members receive 10% off all of our treatments.

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