4th April 2023 | Nottingham

Welcome

The first 3 months of the year always seem to be the longest, but Spring is beginning to show and if you started a new gym programme at the beginning of the year, then you should definitely be reaping the rewards with your fitness and strength and feeling ready to take on the next quarter!

We look forward to helping you on with your journey, whether that is with personal training, swimming classes or group exercise or maybe just chilling out in the Spa after a hard day’s work.

Your Roko Nottingham Team

Easter Opening Hours 

Please note that we will also be running a revised Group Exercise timetable throughout this period.

bistro

We are delighted with your continued support in the cafe and our recent 20th Anniversary celebratory cakes went down a treat! We continue to offer freshly made food and our 200 degrees coffee is enjoyed by all. We also provide healthy smoothies and protein shakes to help refresh you after exercise.

Look out for our offers and incentives for members including loyalty cards and special offers!

Swimming

Swimming and related water-based activities as a life-long activity is a vital life skill. There are huge benefits to confidence, fitness, and well-being for all participants. Many parents comment on the huge benefit to their children, especially for those who are going on holiday.

Our swim programme continues to be well subscribed and this includes a growing demand from adult members to learn to swim as well as refining techniques for the more established swimmers.

We are pleased to announce our Easter swim booster sessions for children from April 3-7th and April 10th-14th (9-12 noon). These private 121 lessons are run at a discounted rate, we still have a couple of slots left, contact Jennie.keast@nottingham.Roko.co.uk

Many Thanks for your continued support

Gym Floor News

TOUR DE ROKO for Comic Relief 2023

We would like to congratulate and thank all for taking part in our Tour De Roko for comic relief on the 17th March. We raised a wopping £1300 across all 4 clubs which is absolutely amazing!

We will be putting on more mini events like this throughout the year so please keep an eye out in club and on our socials for more details.

Over the last few months Roko have been in the process of having myzone set up in the club ready for a new style of gym floor classes to start.
These will be group classes set up for a potential maximum of number of 8 to 10 participants.

What is the purpose of Myzone?
Myzone, in its most basic form, is a wearable heart rate tracking device. This innovative fitness wearable uses wireless and cloud technology to accurately track and monitor physical activity and quantifies it. Not only that, it encourages users to move more by applying a social competitive element.

Group Exercise News

class focus

Tai Chi/Qigong

The practice of Tai Chi is an ancient Chinese practice based on Qigong and martial art techniques.

Qigong involves meditation, controlled breathing, and movement exercises – Qi translates loosely as vital energy and Gong means mastery – so, mastering our vital energy.

You might think that it is something that ‘older people’ might do to maintain their fitness, as it is less impact and kinder on our joints, BUT there is increasing evidence and research that shows this flowing practice of movement and breath has multiple benefits for all ages.

It has been shown to reduce blood pressure and lower blood sugar levels, improve mental and physical health and strengthen our immune system. Interestingly, it has been shown to be just as good as conventional exercise for weight loss too! Come and give it a go and feel the benefits for yourself!

We have 2 Tai Chi/Qi Gong classes at Roko
Tuesday - Qi Gong - 09.45 Instructor: Marc
Thursday - Tai Chi - 10.30 Instructor: Ian

Book via the roko app

New Release

Are you ready to feel new moves and music! We are almost ready to launch Body Balance 99, Body Attack 119 and Body Pump 124. We have some awesome music to introduce to you and choreography to challenge your fitness. Come with us on our journey to increase your fitness in both body and mind.

If you’ve not experienced these group exercise classes before then we recommend coming along to our launch classes!

New Release Dates:

Hotpod Yoga

With spring in the air, it’s the perfect time to step it up!

Trauma (or stress) often lives in the body and hides in the breath, so we will focus on resetting the nervous system to facilitate our capacity for resilience with somatic, embodied, gentle movement combined with breathwork and meditation.
Perhaps you want to understand trauma for your own personal development or are looking to address and manage stress and anxiety levels. It will also be relevant for healthcare providers; psychotherapists, social workers, or nurses who would like to incorporate yoga techniques into their care; or yoga teachers working within these communities.

It will not be a hot yoga practise. Beginners are very welcome

The longer lighter days might have inspired you to dust off your running shoes, or maybe you are getting into your training plan for whatever running goal you have set your sights on this year!

Remember the importance of stretching to keep you in tip top shape, check out our blog post here for our top 5 stretches to incorporate into your recovery.

If you are looking to integrate yoga into your running schedule, why not come and join sports physio Charlie Wade, and Sarah, on Saturday 20th May (2-4pm) where we will explore yoga for balance, stability and recovery.

Read more about this session here

FOR YOUR EYES ONLY!

And a sneak-peek cheeky preview for your long Easter weekend … we can’t promise chocolate, but this tasty treat will be so much more fulfilling

ON SALE SOON here

Looking to get into the pod again? Check out our full schedule and sizzling hot special offers:

https://bit.ly/westbridg

Message notts@hotpodyoga.com

If you haven’t claimed your personal Roko member 10% discount code yet