13th December 2018 | Nottingham

Manager’s Welcome

Everyone’s favourite time of the year is almost upon us. We are sure you will be fully in to the throws of the festive period partying and shopping. 

Our Christmas timetable will be out in club soon so don’t forget to pick up your copy if classes are your thing or if you’d like to try something new before the fabled January rush begins! We will also be looking forward to our new Squat Rack arriving over the next few weeks; Santa has delivered early for you. 

The Roko App
We wanted to thank you for your take up and usage of the new Roko Health Clubs App; we are really pleased that so many members are utilising the convenient way to book and cancel classes, stay in touch with the club and manage your bookings. We also wanted to thank you for your patience during the launch of our new App; there will always be initial challenges whilst everyone, club and member, gets used to an initiative introducing new processes and changes.

The team have been taking on board all of the positive and constructive feedback received to ensure continued great member experience at Roko. Therefore the following changes to the Roko Health Clubs App will be effective from Tuesday 1st January 2019:

You will be able to book classes from 9pm 8 days in advance
Waiting list alert emails for class availability will be sent at 7am each morning

It is also important to take this time to give you some valuable insights into how the app is currently being used. Although lots of classes will show large waiting lists throughout the week, in many cases when the actual class starts there are spaces in the class because either lots of people have cancelled or simply not turned up for the class. To counteract this we are asking for your help and are actively encouraging members to only book classes they are committed to attending and if for some reason they cannot attend to ensure that they cancel their place via the app, over the phone, or in club to allow another member to take that place. Moving forward should this problem persist we will be enforcing a dishonour rule which will suspend pre-booking rights for a period for members who fail to cancel their space or do not turn up.

We pride ourselves on having a great group exercise timetable with lots of member participation and we will, with your support, continue to improve the overall member experience so that you can continue to enjoy the benefits of membership with Roko.

Enjoy your Christmas!

Julie Bowley & your Roko Team

tell your friends & family - 4 weeks for just £44

You are more likely to achieve your fitness goals when you work out with a buddy. And right now your friends can spend 4 weeks with you at Roko with a no commitment trial membership. Tag your friends on our 4 week Facebook post or email them this link: https://www.roko.co.uk/nottingham/offers/buynow44

Christmas Opening Hours

Fitness News

Christmas do’s, over indulgence and the inevitable ‘it’s too dark/cold to come out of the house!’  There’s so much going on in the merry month of December that it’s easy to forget that our bodies still need to keep moving.

Current research suggests that we move an average of 18 minutes less every day during winter than we do in the summer. This may not sound like a lot, but it can mean a lot for our bodies! Research shows that on average, people gain 2-3 kilograms between autumn and spring!

Here’s some tips to help keep active and keep the winter weight at bay:

Let the light in
Less daylight makes you feel more tired, explaining why people are less active in the winter. Early morning light is the most potent energy booster, so leave your bedroom curtains open or head out for a morning stroll.
Sunshine also increases levels of the brain chemical serotonin, which may help calm your food cravings.

Load up on zinc
Recent research has found that low levels of zinc were associated with a decrease in metabolic rate and less calorie burning. So try a variety of healthy foods full of zinc—you can find it in nuts, whole grains, and a lot of different kinds of fruits and vegetables. 

High Water Content Foods
Foods with high water content include soups (80 to 95 percent water), fruits and veggies (80 to 95 percent), and hot cereal (85 percent). Water adds weight and volume without adding calories.

Increase Protein
By boosting your intake from the typical 15 percent of total calories to 30 percent, you may be able to cut your daily calorie intake by 440 — enough to lose almost a pound a week without hunger!
Stick with lean protein rather than high-fat, artery-clogging meat and dairy products. For breakfast, use low-fat milk instead of water in your oatmeal and sprinkle nuts on top. Or make a veggie omelette with one whole egg and two or three egg whites. Eat plenty of beans, fish, and skinless chicken breasts.

And don’t forget to keep moving  – Check out our timetable with a host of classes to suit all from Yoga to Hi energy Body Attack, or book a stayfit. session for a winter warmer workout in the gym.

Swimming

Thank you for your continued custom-The new swimming term starts on Wednesday 2nd January 2019 and runs for 9 or 10 weeks depending on the day-your children’s teacher will be giving out these forms from w/c 26th November-pay by date is Sunday 16th December, after this date spaces will be opened up to from the waiting list.

We have an exciting new “Rookies Lifesaving class” starting in January at 12 midday on a Saturday, this will equip your swimmer with important life skills which they can carry on into the future.

We also have Adult Fitbody swim sessions with Andy on a Monday at 6.00pm and Fridays at 6.30pm, these are free to members and you can book your place at reception, adult group lessons are on  a Monday evening at 6.45pm.

It has been fantastic watching swimmers grow in confidence and achieve their goals this term-we look forward to teaching them all again next term.

Merry Christmas and Happy New Year from the Roko Swim Team

the Joshua Tree

Buy great gifts for your family and friends from the Joshua Tree.

Discover our magical collection from Aveda and Made for life, all your Christmas shopping in one place, free car parking! All Aveda products are natural and eco-friendly, the perfect gift, wrapped with love.

Made for Life products & gifts
All products are lovingly hand blended in Cornwall using 100% organic botanicals. Fresh, active & free from synthetic chemicals.  The luxurious products are suitable for even the most sensitive of skins.  All products & ingredients are free from animal testing: Certified by Cruelty Free International.

Prices start from £9.00 

Gift Vouchers
Ok, so you can’t decide what to buy your friends and family for Christmas, the solution is simple leave it up to them and give the gift of their choice from our beauty treatments, rituals & spa experiences or experience something more in our Hair department. We offer vouchers from £10.00

As an added Christmas treat due to popular demand, you may also purchase vouchers for the 3 treatments for £55.00 valid until 31st December 2018

Also, our popular Gift Vouchers  ‘Three Wise Treatments’ are available.  You may choose from:

Gold: 2 hours 15
Aveda massage or facial, Aveda spa manicure or pedicure, body polish and replenish.

Frankincense 1 hour 30-minute,
Aveda massage or facial, body polish and replenish.

Myrrh 1 hour
Aveda manicure or pedicure, stress fix hand or foot massage.

*please note that we are open between Christmas & New Year so that you may take advantage of that lull between Christmas and New Year.  Book in and indulge yourself ready for 2019!

Macmillan cancer coffee morning
We are pleased to announce that the Joshua Tree raised a grand total of £346.00 from the MacMillan coffee morning and wellness evening, both events were hugely successful, please call the salon and add your name and details to our mailing list, if you would like to be notified of forthcoming the events.

Christmas opening times & extended opening times at the Joshua Tree
During December Thursdays 9.00am – 8pm
Sunday 23rd December 9.00am -5pm
Christmas Eve 8.00am – 3pm
CLOSED 25th & 26th December
Re-open 27th December
New Year’s Eve 8.00 am-3pm
Closed New Year’s Day
Re-open 2nd Jan 9.00 am

HotPod News

Hot from the pod for December with lots of exciting things coming up this month…

If the Roko building is open over the festive period then so are we, ready to give you an escape from frenzied festivities – whether it is to work sluggish bodies or calm family frazzled minds -  your pod sanctuary awaits.
Mon 24th 9:30 am
Tue  25th Dec closed
Wed 26th Dec closed
Thu  27th  Dec 9.30am | 6.30pm
Fri      28th Dec 9.30am | 5:00pm | 6.30pm
Sat      29th Dec 8:15am | 9.30am | 11:00am
Sun     30th Dec 8.15am | 9.30am | 11:00am | 5:00pm | 6:30pm
Mon     31st Dec 8.15am |
 

If you fancy bringing visiting family and friends along this festive season, just get them to create an account on our app  or here https://hotpodyoga.com/uk/yoga-classes/west-bridgford and they can come along and sweat out the mince pies with you!

If you are struggling for gift ideas for that special someone who has everything, or maybe looking to

add to your own gift list, why not try a hotpod voucher?  

You can buy them here  https://goteamup.com/p/180744-hotpod-yoga-nottinghamshi/store/9963/ and select either a standard class pack or an account credit in pretty much any combo you like, from £5 upwards…

… and as thoughts turn towards the new year and new intentions, maybe adding hotpod yoga into your training mix could jolly things up a bit!

Nottingham Physiotherapy - Is at Roko Health Club

We are delighted to announce to all our members that Nottingham Physiotherapy which is run by Johnny Wilson will be opening a state of the art Sport & Exercise Medicine Clinic at Roko Health Club Nottingham. The Clinic will offer:

Physiotherapy
Sports Therapy
Manual Therapy
Shockwave
Diagnostic Ultrasound Imaging
Acupuncture
Rehabilitation Services
Video Analysis
Education

Johnny and his team of Physiotherapists and Sports Therapists are very experienced and understand the value of keeping things as simple as possible to ensure that you:

Understand everything you need to know about your particular condition in plain simple English
Understand the reason why you got into pain in the first place
Go beyond the why and show you how to solve your issue
And tell you how long it will take to solve your problem

We don’t do a 1 size fits all….. Everything is individualized to your life, your goals, and your ambitions

A little bit about Johnny…
Johnny was born and raised in Ireland and moved to the UK some 17 years ago. He has completed undergraduate degrees in Sports Science and Physiotherapy as well as a PGCE in Primary Education and a Masters in Sports & Exercise Medicine. He also completed a Post-grad in Manual Therapy with MACP accreditation.

He has been Head of Sports Medicine for football clubs which have included  Notts County FC, Scunthorpe United FC & Chesterfield FC. Currently, he is an associate Lecturer for the University of South Wales on their Sport and Exercise Medicine course and is also a Consultant Physiotherapist at the Medical Chambers in Harley Street.

He regularly speaks at International conferences and has presented at Barcelona FC in the Camp Nou for the past two years on “Engaging the athlete in Functional Rehabilitation” & “Ankle injuries in football”. Over the next 12 months he will be presenting in Spain, Belgium, America, Canada, England & Ireland on Performance Rehabilitation for Athletes.

In his free time, Johnny loves spending quality time with his 6-year-old son Aodhan and his springer spaniel puppy Jack. He is passionate about surfing, carving out long turns in fresh powder, travelling and is beginning his journey training for ultra-distance running events around the world. Coffee lover and loves a tweet!!!!

The team from Nottingham Physiotherapy look forward to taking clients and bookings from 1st December.  Appointments can be made by calling 07467626588.

Charges are as follows:
Initial Assessment which includes a Diagnostic Ultrasound Scan and shockwave if needed is £85 non-members
15% discount for Roko members - £72.25
Further Physiotherapy sessions are:
Roko Members: £49.50 per session
Non Members:   £55.00 per session  

Children's News

EXCLUSIVE ROKO MEMBERS DISCOUNT AVAILABLE

“1st Innings” Little Wickets for Pre-School Girls & Boys from 2 ½

Roko Nottingham on Friday Mornings

More than just learning to bat, bowl and field, Little Wickets sows the seeds for a lifelong passion for sport. ‘The Spirit of Cricket’ is at the heart of everything we do.

Kids have so much fun they don’t even realise the self-confidence & positive life skills they are learning. Fun warm-up games, skill based activities & soft ball cricket games focus on the ‘FUNdamentals of Movement’, to develop the kids hand/eye co-ordination, individual skills, physical fitness, a sense of team work & fair play. The coaches always encourage the kids to join in as independently as possible, but their grown-ups can join in as much or as little as they feel is necessary. Most importantly the emphasis is always on joining in and having fun!

Advance Block Booking Only backed by our Newcomer’s Guarantee

Don’t forget to tell Little Wickets your Roko Membership Number to secure your exclusive Roko Members Discount at the Friday Roko Sessions!

For more info
E: info@littlewickets.com
T: 0115 924 8476
www.littlewickets.com
Be our Friends on Facebook (Little Wickets) and twitter (@littlewickets)