Nottingham Newsletter April 2017

4th April 2017 | Nottingham

Manager’s Welcome 

Now, we’re sure you hadn’t forgotten…but the outdoor pool opened on Saturday 1st April. We’ve been hoping for sunshine and we certainly got some in those first few days so don’t forget your sunglasses and come and enjoy the pool!

Just a reminder as well that with Easter just around the corner we will have additional activities on for your kiddies to keep them occupied during the holidays and some changes to the group exercise timetable for the Bank Holiday days – including our Les Mills Launches so you can really earn your Easter eggs!

Our opening times over the bank holiday weekend are as follows:
Friday 14th April – 08.00 – 20.00
Saturday 15th April – 08.00 – 19.00
Sunday 16th April – 08.00 – 20.00
Monday 17th April -  08.00 – 20.00

Enjoy your Easter.

Wishing you an Amazing April!

Julie Bowley and your Roko Nottingham Team.  

Invite Your Friends & Family

Continuing until April 17th: Invite your friends and family to Enjoy 2 Weeks For Just £20 - click here

Popular Member Referral Offer Returns

Fitness News

Les Mills Launches
Easter is coming and our treat to you is in the form of the Les Mills Launches which are taking place all over the Easter weekend:
Thursday 13th April – Body Balance @ 18.00 – 18.45 with Jackie and Kay
Friday 14th April – Body Attack @ 09.35 – 10.30 with Jackie, Katherine and Alex
Saturday 15th April – Body Combat @ 09.35 – 10.30 and Body Pump @ 10.35 – 11.30 with Helen, Kate and Alex
Monday 17th April – Body Jam @ 09.35 – 10.30 with Helen and Kay.

Fitness Article - Fitness & Menopause
For many women the menopause can be a scary time but a healthy lifestyle can help you manage menopause symptoms. It can also help lower your risk for heart disease, osteoporosis, and other long-term health problems. It is also important to remember that the menopause can and will be different for every woman.

* If you smoke, stop smoking to reduce hot flushes and long-term health risks.
* Limit alcohol intake to reduce menopause symptoms and long-term health risks.
* Pay attention to how the emotional side of menopause is affecting you. Have a support network, and seek help if you need it.
* Make sure you get enough calcium and vitamin D. Eat foods that are rich in calcium, and take calcium and vitamin D supplements. This can help lower your risk of osteoporosis.
* To manage hot flushes try to keep your environment cool, dress in layers and manage your stress.

Weight gain and menopause…do they go hand in hand?
It may seem that way, especially because gaining weight is so common after menopause. About 30% of women aged 50 to 59 are not just overweight, but obese. Here's what you need to know about the risks of weight gain and how exercise can help you lose weight and keep it off after menopause.

Many of the risks of weight gain are well known: high blood pressure, heart disease, and diabetes, to name a few. Extra fat at your waistline raises these risks more. Unfortunately, a bigger waistline is more likely after menopause. If you now have a waist measurement of more than 35 inches, it's time to take steps to reverse this trend. The good news is that by making small tweaks to your diet and exercise, these risks reduce as do the risks of weakening bones and muscles. You may need to introduce more strength training and work with weights – where a spin class may previously have kept you svelte before, strength training is going to aid your slowing metabolism. It is also important to master those squats and lunges to maintain the “independence” muscles of the legs as you continue to age. You should also begin to pay attention to how full you feel after eating; thanks to your now reduced metabolism you now no longer need as many calories as you used to.

Why Weight Gain Often Happens After Menopause
What is it about menopause that makes it so hard to keep off the weight? It's likely a mix of factors related to menopause and aging.

The impact of oestrogen - In animal studies, oestrogen appears to help control body weight. With lower oestrogen levels, lab animals tend to eat more and be less physically active. Reduced oestrogen may also lower metabolic rate, the rate at which the body converts stored energy into working energy. It's possible the same thing happens with women when oestrogen levels drop after menopause. Some evidence suggests that oestrogen hormone therapy increases a woman's resting metabolic rate. This might help slow weight gain. Lack of oestrogen may also cause the body to use starches and blood sugar less effectively, which would increase fat storage and make it harder to lose weight.  

Other age-related factors - As women age, many other changes happen that contribute to weight gain. For example:

* You're less likely to exercise. 60% of adults aren't active enough, and this increases with age but in fact, one of the worst things you can do is stop.

* You lose muscle mass, which lowers your resting metabolism, making it easier to gain weight. Another reason to introduce some strength training to your time in the gym.

* The rate at which you can use up energy during exercise declines. To use the same energy as in the past and achieve weight loss, you may need to increase the amount of time and intensity you're exercising, no matter what your past activity levels were.

How Exercise Helps With Weight after Menopause
It’s simple; the more active you are the less weight you're likely to gain. A National Institutes of Health review showed that people who did aerobic activities every day for 10 or more minutes had 6 fewer inches around the waistline compared to people who didn't exercise. And exercising while you're in the process of losing weight -- as well as after you've lost it -- may be critical to maintaining weight loss.

Other Benefits of Exercise after Menopause
We know that exercise has many other perks aside from weight loss (and weight loss shouldn’t be the main motivator for exercising either), including:

* Lower risk of osteoporosis
* Lower risks of metabolic syndrome, heart attack, and other cardiovascular diseases
* Improved insulin resistance
* Keeps joints and muscles strong
* Helps bowels work well
* Relieves depression and anxiety
* Improves overall health

If you are going through peri-menopause the most important thing you can do is be positive about this experience and try not to let it get to you. This is a normal, natural transition that all women go through and it will get better after the menopause. Continue to take your vitamins and to exercise – seek the help of one of our fitness instructors if you need further assistance.

Get Fit, Stay Fit – It’s the Roko Promise

From day one of your membership, you are set up for success - We provide the your rokofit. programme which is a series of free of charge sessions tailored to you. Your rokofit. is available to you throughout the life of your membership because we are committed to ensuring that you have the best possible opportunity to achieve your goals.

1 hour in the gym with a member of the fitness team. gymfit. sessions are for all members regardless of experience; we will tailor the session to you, your experience and needs. We will take measurements and design a programme to help you achieve, then track your progress over time. More simply we can show you some new techniques and make sure you’ll be using the equipment safely and effectively.

30 minutes in the pool with a swim specialist. Our swimming specialist will guide you through pool based activities available within the Club. swimfit. is also a supervised pool based session where you can get in the water, try out a session and pick up hints and tips on technique to ensure you fully enjoy your swim sessions.

30 minutes with a member of the fitness team. classfit. gives you the opportunity to meet with one of our qualified and experienced instructors to get the full run down on all things class related. You can find out all about the group exercise classes we offer in our Studios, Pools and on the Gym floor - which ones are right for you and how to get involved.

30 minutes in the gym with a member of the fitness team. stayfit. sessions can be motivational, give specific programme advice or get you re-focused and back on track – it’s what you need it to be. stayfit. also lets you have your measurements re-taken to check your progress and reset goals. It’s worth having regular stayfit. sessions every six to eight weeks to keep you focused and moving forwards.

Next time you’re in club, why not book your next Your Roko Fit session.

Swimming News

Great News! We have limited availability in some of our swimming classes for the new term which started w/c 13th March and runs until 21st May, give us a call on 0115 9827799 to find out more and reserve your space, or email

Refer a friend
Know someone who is looking for swimming lessons in a friendly, caring environment? Small class sizes and viewing on poolside?  Refer a friend and receive a £10 voucher or a guest pass.

And remember – the outdoor pool opened on Saturday 1st April, don’t forget your sunglasses!

Happy Swimming!

Jennie Keast


We’re celebrating 15 years of the Aveda Mission…

Having opened our doors in 2002 we are so proud to still be here offering the Aveda hair services & spa treatments you all love. Join us throughout April for exclusive offers on treatments and retail.

Receive a £10 off voucher each visit to return in May!

We look forward to welcoming you!

Don’t forget, Roko members receive 10% discount Monday to Thursday.  

Premier Partners

Ego at The Dorset Arms
17% off ALL meals, ALL day, EVERY day!

Ego @ The Dorset Arms, West Bridgford is a beautifully extended and refurbished 120 seat bar and restaurant. With a stylish bar, open plan kitchen and large restaurant space the venue is perfect for family dining, group parties and intimate occasions.

Located in the Compton Acres shopping precinct there is ample parking as well as an al fresco dining area for the summer months. Ego @ The Dorset Arms offer great discounts and special deals on different days of the week. Check out their website for further details.

Tom Browns Brasserie, Gunthorpe
20% off the main menu Monday to Friday lunchtimes and evening.

Tom Browns Brasserie, Gunthorpe, combines the stunning charm and character of an Old Victorian School House with an elegant, contemporary interior. Sitting on the leafy banks of the River Trent it offers some gorgeous views of the river and local wildlife, especially from the heated outdoor sun terrace. Tom Brown’s hold two AA Rosettes (2008-2016) & a Michelin Restaurant Guide 2016 entry; and work exceptionally hard to deliver consistent quality.

Check out all our Premier Partners here…

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