5th December 2019 | Nottingham

Manager’s Welcome

Well, that’s a wrap!  2019 is drawing to a close.  It’s time to look back on the year – did you achieve everything that you wanted to?  Did you complete a challenge, meet your training goals? What or who inspired you along the way?

As we move into January let’s share your success stories, big or small from 2019.  Send us your stories and we will share them on our notice board and inspire and motivate others into 2020. (Send your stories to jcunningham@nottingham.roko.co.uk)

All the staff at Roko wish you the very best of health for Christmas and into the New Year.

Best wishes

Julie Bowley & your Roko Team

tell your friends & family - 2 weeks for just £20

You are more likely to achieve your fitness goals when you work out with a buddy. And right now until the 17th of December, your friends can spend 2 weeks with you at Roko with a no commitment trial membership. Refer your friends via the app or tag them on our 2 week Facebook post.

Club News

Christmas Opening Hours

Christmas Timetable
We have a revised group exercise timetable over the Christmas period (23rd December – 2nd January)
Normal timetable resumes Friday 3rd January. 
Please check notice boards, social media and our App for details.

The following class will not run on Friday 20th December:
18.45 Body Pump

Fitness isn’t about winning or losing.  It’s the fitness ‘journey’ and its benefits along the way that are just as important as the end goal.
Enjoy your workouts and classes over the festive period.

Roko Christmas Mini Market
Are you ready to get all festive?
Thursday, 12 December 10.30-13.00
Join us on Thursday 12th December for a mini Christmas market in our club lounge. We will have stalls from, Famous Craft Worlds, FM World Perfumes, Sparkle Jewelry, Balloon Drip & more! The West Bridgford day nursery preschoolers will also be paying us a visit to sing some Christmas carols. Our food and beverage team will be giving out some festive treats and last but not least a visit from Santa Claus himself!

Important Changes

Great News!!! Sparkly enhancements to Your Roko experience are coming soon.

NEW Roko App
The current Roko App has been a great success allowing you to always have your club in your pocket with quick and easy access to book your favourite group exercise classes.  We are launching a NEW Roko App soon which will enable more members to benefit from using the Roko App.  The NEW Roko App will feature Advanced Workouts, Training Programmes and Connected Fitness Apps in addition to booking your favourite group exercise classes.

Advanced Workouts – you will have access to a huge library of exercises to create and track your own workouts on the Roko App.
Connected Fitness Apps – the NEW Roko App allows you to connect all your Fitness Apps giving you a fitness hub that pulls together all your fitness training information.
The NEW Roko App will replace the current Roko App and we will send you a full invitation to download the NEW Roko App very soon when it’s ready for launch.

Your Online Account
We are launching an online portal where you can manage aspects of your Roko membership; you will be able to change your PIN, update your communication preferences and make payments.  You will also be able to book and cancel classes through your online account. 

We will send you a full invitation to access your online account very soon when it’s ready for launch.

Make sure we’ve got your correct email address as you cannot access the benefits of the NEW Roko App or Your Online Account without a correctly registered email address.

Membership Rules: Member Booking Cancellations And No Shows
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.

Please therefore cancel with as much notice as possible to give others on the waiting list the best chance of gaining a space on the class.  Please also only book classes that you are committed to attending, and if for some reason you cannot attend please ensure you cancel your place via the app, over the phone, or in club to allow another member to take that place.

From 1st December 2019 we will be enforcing the membership rules regarding this matter:

6.4 Members who consistently no show or cancel bookings to the detriment of other members can have their booking privileges suspended for up to 14 days at a time and/or a £5 charge applied for every instance.

This rule will be applied to class no shows and booking cancellations within 2 hours of the class start time.

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.

Group Exercise News

Our instructors were busy in Twickenham last month at the Les Mills Tribal Gathering. This brings together hundreds of instructors from across the UK where they get the chance to participate in new releases. 

Every 3 months our instructors take part in education to further their knowledge of fitness and to learn new choreography.  From there we bring the new releases to you.  Our bodies get used to workouts, so, it’s great that we can provide new challenges to keep you motivated throughout the year!

Our new release will land in club early January, so check out notice boards and social media for dates.

Jackie C, Jess C, Katherine and Alex training to train you better!

Class Bookings
One of our most common member comments is that they can’t book onto classes due to them being fully booked on the App, and we know that our group exercise classes will be full to bursting come January! 

So we kindly ask that when you book your classes via the App please be mindful of other members.  If you decide that you are not attending a class for whatever reason please cancel your booking in plenty of time to allow others the chance to meet their fitness goals and enjoy their class experience.

And to further show our commitment to this, we will be enforcing point 6.4 of the Membership Rules as stated above in the newsletter.

Fitness News

Children in Need
Many thanks to all those members who made our ‘Let’s get Physical’ 80’s Fitness Day a success for Children in Need.
We raised over £280.  Massive Thanks.

We are still waiting for the owner of the duck called Beakwell Tart to claim their winnings.

News from the Gym Floor
Congratulations to Conor who has recently joined our team of Personal Trainers.
Conor will be holding free taster sessions during the week commencing 9th December.  Feel free to contact him on 07305 811869.
If you are looking for motivation and challenges with regards to fat loss or to building muscle, Conor could be the trainer for you.

12 Workouts of Christmas
Stuck in a rut, too much turkey, mince pies and wine? Fear not!  We can give you a helping hand.  Look out for our Workout of the Day during the 12 days of Christmas.  Each day there will be a different workout available at the gym desk for you to follow.  Take a photo of it and use it for your daily workout. 

News from the Pool

We've had a great week this week! swimmers have been learning all about swimming etiquette in the pool, how to be polite when passing other swimmers and which way to swim round the lanes, we've all thoroughly enjoyed it even when the over takers turn into races with our more competitive swimmers!!

Re-enrolment has gone out to all swimmers this week-the new term starts on Thursday 2nd January and runs for 10 weeks if your lessons are on a Thursday or Saturday-9 weeks if on a Monday/Tuesday or Wednesday.

Just a reminder that we have some great Swim fit sessions on a Monday at 5pm/Tuesday at 9.30am/5.30pm on a Wednesday and 7pm on a Thursday-you can book in with a reception and you will receive a free consultation with a qualified instructor.  These are a 30 min session concentrating on how you can get the best out of your sessions in the pool, whether it’s learning to swim or improving your stroke-these are free sessions for members!

Take a look at this useful guide for swim lane etiquette.

Let us take the stress out of Christmas shopping and help you find the perfect gift for that special person in your life.

buy all our Aveda Christmas gift sets in one place! With gifts starting from £16, our Christmas Gift Guide includes something special for everyone, featuring hair gift sets, a vegan hair & body collection, stocking fillers in the form of gorgeous crackers, unique gifts for all.

We are also open additional hours over the Christmas season, so call the salon now to book your hair and beauty appointments ready for those up and coming Christmas parties! 

HotPod News

- D E C E M B E R –

‘Tis the season to be sparkly and bright! If you need a little recharge, there’s nowhere quite like the pod to detox (or pretox) party bodies and supercharge shopping-weary souls.
Also:  Christmas gifting made easy!

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. 
 

Refer A Friend

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 if they are new to Hotpod Yoga Notts:  REMEMBER TO GIVE THEM YOUR REFERRAL CODE so they can come along and sweat out the mince pies with you for free, and you get a £5 account credit to enjoy in the new year!

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…
 

If you prefer to go old-school and wrap something up to leave under the tree, check out our in-studio  items and product bundles. 

From tops, to towels, to water bottles and kit bags, and our new  super star yoga mat that is the  absolute business!

If you want more info, drop into the studio half an hour before any scheduled class starts, or message for more info here

And if your curiosity has got the  better of you, why not try our intro offer for newcomers?

It’s a great deal and gives you 3 classes to use over 14 days from your first attendance.

A great way to check out our different class types and to get a feel for what we are about and how hotpod yoga might work for you:3 classes over 14 days for £13.50* *with your Roko member discount.

Message notts@hotpodyoga.com if you haven’t claimed your personal Roko member discount code yet.

Notts Physio

Paulina from Notts Physio give us a helpful insight into the relationship between exercise and osteoarthritis(OA).

What is Osteoarthritis?
Osteoarthritis is a very common condition that can affect any joint in the body but is most commonly seen at the hips, knees and ankles. It is a common misbelief that this condition affects only the elderly, but very often young individuals can develop (secondary) OA caused by significant injuries to their joints. Because of OA the structure of the joint undergoes changes and as a consequence its ability to accept load decreases. Very often due to pain, people tend to avoid activity and believe “rest is best”. However, this mindset can lead to a loss of range of movement, strength and eventually loss of function which can affect a person’s ability to complete daily tasks or continue with their hobbies. 

How can exercise therapy help?
There is an overwhelming body of evidence which suggests that exercise is an effective treatment for OA management. Exercise can help reduce the loss of muscle mass and strength which are associated with the development and progression of OA. Very often due to the experience of pain, the natural response is to avoid the activity which is causing pain; however, in reality, in most cases the most appropriate thing to do, would be to modify the activity rather than not do it at all. With our patients we explore options to match their goals and current level of activity. We use various methods to introduce and progress exercise which may include hydrotherapy, low load occlusion training, strength training and general exercise to help manage their OA optimally.

Rehabilitation options explored
Hydrotherapy is essentially exercise in water, due to water buoyancy the weight that our bones, joints and muscles have to bear during movement is reduced which creates a safe environment to work in the early stages of recovery and helps with building confidence to progress to land-based exercises.

Low-load occlusion training is a relatively new technique that allows for great muscle growth and increase in strength while exercising with relatively low load or completing a low intensity aerobic activity such as walking. Using this technique allows us to build muscle mass and strength without heavy lifting, therefore reducing the loading though the painful joint.

Strength training: The loss of muscle strength very often results in more pain and stiffness causing difficulty in completing day to day tasks. Without strength training, the progressing muscle weakness may profoundly affect our ability to complete basic tasks and living independently. Getting stronger will not only help you with managing pain and improving function but also to improve your confidence and well-being.

General exercise we always focus our exercise interventions towards your goals and do our best to help you become more active in the way you enjoy, may it be playing with grandchildren, playing golf, gardening, cycling… You name it! The best exercise is the one you enjoy, and our role is to help you to be able to continue or return to it.

Joint Replacement
If you are preparing for a joint replacement trying to build muscle mass and strength prior to surgery is very important to improve post-surgical function and reduce recovery time.

We help our patients prepare for surgery as well as recover after surgical repair. Working on restoring range of movement, strength and function post-surgery is vital to help you return to what you love to do as quickly and safely as possible.

Get in touch
Our aim as clinicians when working with patients with OA, is to give you a toolbox that will allow you to regain control over your life and confidence to self-manage through exercise. Please contact us if you wish to book an appointment.