Nottingham Newsletter August 2016

1st August 2016 | Nottingham

Manager’s Welcome

Welcome to August everyone…remember that time when you were small and it seemed like the 6 weeks holidays would last forever? And now they either breeze by in a flash or seem to take forever to end! Whatever your thoughts on the 6 weeks holidays, we’re here to help. We’re running activities for kids through the summer holidays, starting from 5 years and up. Please grab a timetable from reception or see the big notice board in the club lounge which details each week’s classes. Some of our activities run for a whole 90 minutes so why not get some well-deserved R&R in during that time. Perhaps refresh your programme with a member of our gym team to keep your workouts on track during a time when it’s easy to let things slip – our fitness article this month has a focus on ways to help you stay on track too. Or maybe you’d like to indulge in a treatment from our partners at the Joshua Tree – remember as a member you receive a yummy 10% off all hair and beauty treatments. Why not see our feature on our other Premier Partners where your membership unlocks exclusive discounts and deals.

We’ve some great information from Jennie our swimming development manager this month about the content of the lessons we deliver here so take a look at what your child could be learning this term or if you’re thinking about getting your child started, hopefully this will help you see where they need to start to begin their swim career! Who knows, we may have a future Olympian among us! And they wouldn’t be alone as Roko is becoming the health club of choice for many of our local sporting stars as we welcome back Nottingham Forest, Notts County and now, the Nottingham Panthers. Speaking of sport, enjoy the spectacle of the Olympic Games and do enjoy the rest of your summer!    

Julie Bowley
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 for details or forward this offer to a friend now!

View our event at to learn more about how we're getting involved with National Fitness Day. There will be a club open day all day so you can invite your friends and family for free, but we will also be running challenges all day. Register your interest in this event to stay up-to-date with the club challenges.

Club News

Membership Information
With summer well and truly here, why not add your kids on to your membership from only £9.99 per month per child.
Terms and conditions apply. Please speak to a member of the membership sales team for further information.

Sporting Members
This month we want to show off just how great some of our members are.  Firstly we have Daniel O’Loughlin.  Daniel has been a member here at Roko for nearly a year now; in this time Daniel's golf has gone from strength to strength. In May, Daniel finished top British U18 player at The Fairhaven International Trophy and followed this with 4th place at The German Youth Open in June where he represented England, finishing top English player.  Daniel has also been busy representing England throughout July, firstly in the prestigious European nations Cup and then again at the Carris international Open Championships. Daniel clearly has a bright future ahead of him that Roko is proud to be a part of.

Next up we have Penny Coomes and Nick Buckland, our resident ice skating superstars. The pair have just finished their long competitive season in America, finishing 7th at the World Championships! Look out for their photos around the club!

We would also like to welcome your favourite Ice Hockey team to the club, The Nottingham Panthers! The Panthers will be using the club for their off-ice training. If you see any of your favourite players in the club, don’t be shy, go and say “hello”! Keep an eye out for any competitions that may come up for some tickets to games!

And you will still see players from both Nottingham Forest and Notts County here!

Premier Partners

Being a member at Roko Nottingham is so much more than just having access to our fantastic facilities, it also gets you some great deals with local businesses. Here is a quick breakdown of what is available to you, for full information look on our website or ask in club.

Tiny Teddies Day Nursery – 10% Discount

Petit Paris Restaurant – 25% off food Mon-Thurs

Grange Print – 50% off all canvas

The Riverbank Bar & Kitchen 20% off food Sun-Thurs

Ruddington Arms – 20% off food Mon-Thurs

The Mud Crab Restaurant – 20% off food Sun-Thurs

Revolution Prints – Free family photo shoot and wall portrait

Ford Sandicliffe – 2 years free servicing and bespoke special offers

Joshua Tree – 10% off all hair and beauty treatments

Alea, Marco Pierre White – 20% off food Sun-Thurs

Ruddington Grange Golf Club – 30% discount on green fees


A stunning steakhouse from one of Britain’s most critically acclaimed celebrity chefs, Marco Pierre White’s Steakhouse Bar and Grill at Alea Nottingham invites diners to tuck into tantalising steaks, delicious British dishes and sumptuous Sunday roasts.

Sounds good? Our friends at Marco Pierre White have a great offer for Roko Members…receive 20% off the whole bill – including drinks! Tables must be booked in advance either by email to or by telephoning 07802801911


With the summer holidays in full swing it can be difficult to stick to your regular schedule and workouts often go out the window. But if you think you have no time at all, here are 12 things that probably take up more than 12 minutes in your day when you could be working out…

Facebook. This doesn’t need much of an explanation. Chances are you spend more than 12 minutes a day on social media. Put down your phone/laptop/iPad. Facebook, Twitter and Instagram will still be there when you’ve finished.

Personal grooming. Agreed, personal hygiene is essential but is spending more than 12 minutes blow drying and straightening your hair really necessary? Embrace the “just finished my workout and I feel amazing” look.

Playing games. Hands up who spends hours playing Angry Birds or Candy Crush, or doing any other gaming for that matter?

Watching TV. TV can be a horrendous time waster. In the time it takes to watch one half-hour program you could have completed your 12-minute workout, had a shower and be enjoying that post-exercise endorphin rush.

Lying in bed. The early bird catches the worm. Or in this instance, gets the workout done! Set your alarm to go off a mere 15-minutes earlier.

Drinking coffee. How many cups of coffee, tea, or hot drinks for that matter, do you drink in a day. Could you drop just one of those and substitute a workout instead?
Texting. Scroll through your sent items. How many of the texts you sent yesterday were unnecessary? And how long did it take you to send them?

Emails. See above.

Phone calls. It can be easy to spend superfluous time on the telephone. If you’re meeting up with your friend later, keep the phone call brief and instead save the conversation for when you see one another in person.

Online shopping. Sure you might need to order something online but how often do you get distracted by other products or “other customers also bought” items and suddenly you’ve spent half an hour browsing for items you don’t actually need or want?

YouTube (or other online streaming video sites). First you watch one random video, then another, then another.

Reading the newspaper. If you read the newspaper for 15 minutes each morning, then check the news for 15 minutes during lunch and 15 minutes before you go to bed, then add five minutes here and there when you're at work, then count distraction and refocusing time, you will lose at least half a day every week.

Whether you want to prolong your plank or maximize your mountain climbers it takes focus – and you can’t focus if your wayward locks are getting in your face. Check out these helpful hair insights and discover what ‘do will work best when you work out.

In order to push yourself beyond your comfort zone you need to be comfortable to start with. That means securing your hair in a style that’s fit for fitness.

Braids are best
Whatever your hair length, braids are a really good way to keep hair off the face. From simple three-strand plaits to French braids or braided headbands, the options are endless. If plaiting is not your forte don’t be put off, a little practice makes perfect – or make use of a friend’s braiding talents and get them to help with some pre-workout styling.

Twists are top too
Twists are also a great way to keep hair off your face. They are ideal for tightly securing layers and are particularly good if you have a short bob or fringe.

Pony position is key
Nothing is worse than lying on your back in class and suffering from ponytail discomfort. High ponytails are the way to go. Not only does a high pony make lying on your back more comfortable, it means hair is less likely to sit on your shoulders and back so it will absorb less sweat.

Lose the layers
Consider your exercise routine when you plan your next haircut. Steering clear of layers and fringes will make life easier. The super-popular Lob (or long-bob) is a good option – it’s stylish but still highly functional as it is typically long enough to pull into a pony.

Get some head gear
When you can’t be bothered wrangling your hair simply reach for a headband – a thin plastic one is ideal as it won’t get sweaty, wet and smelly. Alternatively a cap is great for keeping hair (and sweat) out of your face.

Want to walk away from your workout with luscious locks?
Make starch products and dry shampoo your best friend. Using a dry shampoo after a workout means you can skip washing your hair yet keep your mane matt, oil free and smelling peachy. 

HINT: IT CAN MAKE YOU LOOK OR AT LEAST FEEL YOUNGER (and there’s scientific proof!)

The scientific proof comes in the form of a study from The University of the Sunshine Coast, Australia. The study followed a group of exercisers committed to two BODYBALANCE™ classes per week, and a control group that continued their usual levels of physical activity. At the end of 12 weeks those who regularly got their zen on saw significant improvements in balance and gait speed. “Gait speed is a great indicator of vitality as we age as it involves the coordination of many of the body’s systems,” explains Bryce Hastings, Les Mills Head of Research.

The vitality-boosting benefits are not the only perk of BODYBALANCE. A further study from the United Kingdom’s Roehampton University proved that this combination of yoga, tai chi and Pilates can help reduce body fat, increase back strength, improve flexibility and ease anxiety.

This highlights what yogis have known for decades – if you want youthful energy and vitality, bending and stretching is a great way to get it.

What are you waiting for? Get started right now by giving these three key poses a go...


The shape you ultimately want to achieve when you do the downward dog is an A-Frame structure. Your wrists and your heels should be the lowest point and your tailbone should be the highest. Start with your feet as wide as your mat, or roughly hip width apart. Your hands should be shoulder distance apart and your head should be between your arms. Push your hips up and back. Spread your fingers to create a nice long line from the fingertips up the arms, along the spin and down the legs. Breathe in to lift hips up and exhale as you ground your heels down. Hold the pose for 5-10 deep breaths.


 Take your feet wide so your wrists are stacked over your ankles. Turn your toes on your left foot to the left wall. Your right foot should face the front and your aim is to square your hips to the front. Bend your left knee and make sure it is stacked over your ankle, keeping your right leg straight. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide and palms down. Suck your belly in tightly and tuck your tailbone under. Turn the head to the left and look out over your fingers. Inhale as you bend your front knee and exhale, bringing even weight in to both legs. Hold the pose for 5 – 10 breaths.


From a seated position pick up one foot and cross it over the other placing the foot on the shin with a flexed foot to protect the ankle and knee. Make sure both hips are grounded in this pose. Take arms wide and draw your belly towards your spine. Hinge from the hip and tip forwards until you feel the stretch in the hip joints and glutes. Inhale to extend the spine and exhale to come forward. Hold the pose for 5 – 10 breaths.

If this sounds like a bit of you, come to one of our 4 Body Balance classes running through the week

For those of you who prefer a smaller group to exercise with why not try Crew or Tri Club?

Our Crew classes run on a Tuesday & Thursday evening. 

If you fancy yourself as a bit of a rower but without taking to the open water then this session could be for you!

Anyone can do a Crew class and it’s a great way of getting a cardiovascular workout without the high levels of impact incurred by running. If you’re looking to improve your fitness without pounding your joints then this is the session for you.   For all you runners and would be athletes out there it’s great for keeping up you fitness levels when injuries stop you from taking part in your sport.

A Crew class will enable you to work the WHOLE body, yes, not just your upper body!  Rowing works all your major muscle groups of the body: Legs, Butt, Back, Core, Shoulders and arms.

If you’re lacking the motivation to get on a rower then our Crew class instructors are there to help! They will give you expert coaching and motivation to get you through! And who knows we may even see you on the open water yet!!

Crew Classes:
Tuesday 18.15-19.00 with James
Thursday 18.45 – 19.00 with Alex

Tri Club Swim Session
Our sessions aren’t just aimed at the budding triathlete, but also for those of you that just want a different type of cardiovascular workout and at the same time a chance to improve on your swimming technique.
Pencil in our Tri Club session on a Thursday at 7.30pm.  Alex our swim coach (who is a former triathlon champion) will help you to improve on your strokes for your swim, improve your breathing techniques and encourage you to increase your speed.  To make you an all-round better swimmer!

Tri Club Swim Session   19.30-18.15 with Alex

Reception and Club Lounge

After a very successful trial, we are pleased to announce that we will soon be selling a new range of protein products, including protein flapjacks and cookies.  These great bars are packed with 20g of protein and taste great! 

Now that the summer weather is here, why not make the most of our newly extended range of alcohol available from the club lounge, it’s hard to beat sitting out on the patio with a nice cold beer or a glass of wine in the sun!  If you fancy something that you can’t see behind the counter, just ask, chances are we do stock it or if we don’t we are always open to trying new products!

We are pleased to announce that we are extending the offer for our members to receive FREE function room hire if you book this summer.  So to book your Saturday evening of exclusive use of the club lounge area, email .  The room caters for up to 110 people and can accommodate DJs and live music acts.  Don’t wait too long to book, dates are limited!

Swimming News

Our new swim term has just started and hopefully you’ll all have met or be aware of Jennie, our new swim development manager. For those of you who aren’t aware, we follow the ASA learn to swim programme and Jennie has provided the information below about pre-requisites for each lesson type and the content of the lessons.

These fun lessons offer parents, guardians and carers the opportunity to become water confident with baby in the water through singing nursery rhymes and interacting with other swimmers and their parents.  These classes work towards the ASA Duckling Awards levels 1-4.  Babies should be a minimum of 3 months old before enrolment on these lessons.  12 per class

As above, but with toddlers encouraged to be a little more independent although the parent is still in the water with them, getting them ready for duckling lessons at 3 years old.  12 per class

New to swimming lessons, these lessons are fun and encourage water confidence through play, these are structured lessons without a parent in the water. 6 per class

The teacher goes in the water with the class. Child may be new to swimming lessons but happy in a pool environment. (If child has never been in a pool or lesson environment before, please be aware they need to attend a term of Aqua Tot lesssons) 6 per class

Teacher goes in the water with the class. 6 per class
Move forwards, backwards & sideways for 5m with floats/armbands
Scoop water and wash face
Be at ease with water being showered from overhead
Be able to float using equipment (floats or woggles)
Regain an upright position from front & back with support
Push and glide to wall

From stage 3 upwards, we would like to make parents aware that the teacher doesn’t necessarily get into the water with the swimmers. All children should be water confident and able to swim a minimum of 5m confidently with no aids.

8 swimmers max in all the following classes
Confident in the water and able to travel on front and back for 5m with no equipment (floats, woggles or arm bands)

Travel 10m on front and back
Push & Glide on front with arms extended and log roll onto the back
Push & glide on back with arms extended and log roll onto the front

Kick 10m backstroke/10m front crawl/10m butterfly on front or back/10m breast stroke on front & back

Swim 10m backstroke/10m breast stroke/10m front crawl with face in the water/10m butterfly
Perform a forwards somersault in the water
Swim 25 metres with recognized breathing in all the strokes
Swim 50 metres continuously

Swimmers should have completed level 7 before entering these stages, we will use swimming aids, kickboards, fins, hand paddles, pull buoys.  Start to work on competitive starts and turns and recorded times for all the disciplines.

After these stages swimmers will be ready to move onto a swimming club.

New! Aveda facial treatment ‘tulasara’ launches this August at the Joshua Tree…

Book in advance for your 30, 60 or 90 minute facial and move your skin toward balance and reveal its natural beauty. Dry, Oily, aging, uneven, sensitive and acneic skin conditions and eye concerns can all be addressed with a customised Tulasara facial treatment. After a thorough consultation, your skin therapist will provide the best combination of products, personalised Aveda aromas and techniques and design a customised treatment. Facial treatments are recommended on a weekly or monthly basis to achieve and maintain optimal results. Your skin therapist will develop a comprehensive treatment plan designed to meet your individual needs and expectations. For more information, book a consultation with an Aveda professional today!

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