31st January 2020 | Nottingham

Manager’s Welcome

Wow! We’ve made it! Past the most depressing day of the year and the discarded Christmas trees and out into February, ready to engage in your fitness regime,  feeling fighting fit and fearless!

It’s been an impressive start to the year. The gym has seen an increase in member activity, and studio classes are buzzing with energy!

We know it’s not always that easy, it’s hard to stay on top of your fitness so do remember we are here to help. We want your club experience to be the best it can be, from when you walk through the doors to when you walk out.

Let us help you to keep on top of your fitness and remember it’s not just for the body but for the mind too! It’s great that so many of you come together for group fitness and to use the gym, it has such empowering benefits and can help to improve stress levels and symptoms of depression.

I really hope through the coming year we can find the many positives that come from being part of a club and enjoy them.

Looking forward to being part of the fitness movement through the next coming months…

Best wishes

Julie Bowley
Your Roko Nottingham Club Manager

club news

there's a new app in town - and it can do even more! 
You can still book classes & get news but now it’s your fitness hub too!

You can create and track your workouts, link your fitness apps, join fitness challenges and set goals. So now the new app can help you in the gym as well as in classes!
The NEW Roko App replaces the current Roko App so please click here or on the button below for full details about how to download the new app and log in. Tip: You'll know it's the new app because our logo has a white background.
Make sure we’ve got your correct email address as you cannot access the benefits of the NEW Roko App without a correctly registered email address.

** Please note that the old app switches off at the end of February so download the new app now if you haven't already**

Parking
Just a little reminder,  if you are visiting the club by car the first bay on the left hand side is for high sided vehicles only.  We encourage you to use the other parking bays available.

refer a friend who joins

& you both get a limited edition roko workout top

As a Roko member, you've already committed to achieving your goals - and we're here to support you. But did you know that you are more likely to achieve your fitness goals with a workout buddy? 

So introduce a friend to Roko and you'll both benefit from the additional motivation that you will provide to each other. PLUS, when you refer a friend right now and they decide to join, then they'll pay no joining fee and we’ll give you both a limited edition Roko workout top. Simply click here to refer your friends now: https://www.roko.co.uk/nottingham/offers/tshirt

Fitness News

New App
Our Roko app has had an update! You can still book and cancel all your classes but there is now lots more that you can do on it!  Sign up for challenges to keep you motivated throughout the year or set your own personal goals! 

All of your Roko sessions can be booked easily via the Roko app along with all of your classes.  As classes are super busy so please do remember to cancel those classes that you can’t make, allowing another member to enjoy their favourite classes.

New Year, New YOU
Starting from 4th February our new fitness coach Harry Price will be delivering a new 6 week weight loss program.

Burn fat, tone up and have FUN!

Every Tuesday and Wednesday evening at 6.30pm for 6 weeks.

You can book the course at reception for only £60 and if you have a friend or know someone who would like to do the course who is a non-member they can join in for £72 for the 6 weeks!

New Personal Trainers

“Hi, I’m Ruben, a level 3 qualified personal trainer who is invested in all things fitness and helping people achieve their maximum potential! After being very overweight, and struggling to make a change just over a year ago, getting into fitness has given me a new lease of life and my active and healthy lifestyle has allowed me to be more confident, outgoing and happy. I am passionate about helping others find this too!!

I specialise in weight loss, adopting different techniques tailored to meet your goals such as HITT, Circuit, Cardio, Weight and Resistance training. Get fitter, be healthier, feel better and look amazing!

Get in touch to book your free consultation.”

The Scientific Reason Women Need to Go Heavy
More and more women step out of their comfort zone and lift weights these days, which is great news because the benefits of weight training greatly outweigh those of cardio. Cardio may burn calories, but that effect stops the minute you get off the treadmill – with weights you get to build more muscle and keep burning fat all day long.

Unfortunately, most ladies still avoid going heavy, believing the myth that heavy weightlifting would make them big and bulky, so they never pick up enough weight to get a great training effect.

New studies show that women may benefit from heavy training even more than men.

You won’t get to look like Arnold Schwarzenegger by heavy lifting alone, as women in general don’t produce anywhere near as much testosterone as men do.

In other words: you’re safe! Moreover, you should know that strength training can help you unlock some amazing health benefits that you shouldn’t miss out on just because someone told you that women should only lift two-pound, pink dumbbells.

GO HEAVY FOR LESS FAT AND POWERFUL MUSCLES

Lifting heavy weights (3-4 reps per set) helps maximize growth hormone production in women, which is a good thing because this hormone is vital for metabolic function and muscle and bone development. And the more growth hormone stimulated, the bigger the benefits of the workout.

One recent study that investigated the effects of different kinds of weight training on growth hormone production in women found that growth hormone was most responsive to moderate (about 12 reps) and heavy (about 3 reps) lifting regimens.

There’s no need to be afraid of heavy weights because that will only limit your gains. In order to melt the fat away and build lean and strong muscles you need to vary the training stimuli, and this is the best place to start. Keep in mind that cardio only burns calories and fat while you’re exercising, while weightlifting causes your body to consume more oxygen both during and after the training. This increases your metabolic rate and keeps it elevated long after your drop the last weight. Also, the more muscle you have, the more calories you will burn at rest and the faster you will achieve your goal body.

And that’s not even the end of the list of the benefits that women can get from lifting studies have shown that strength training lowers blood pressure and levels of bad cholesterol, thereby reducing the risk of cardiovascular diseases, helps increase bone density and prevent osteoporosis (which is more common in women), normalizes stress levels and even eliminates symptoms of depression. Last but not least, regularly engaging in strength training will improve the quality of your sleep and increase energy levels throughout the entire day.

If you think weights aren’t your thing or if you lack the confidence to start building up your weight sessions why not hook up with one of our personal trainers for a few sessions.  They can give you the knowledge, motivation and confidence to reach your training goals.

Have a look at the PT board or in the testimonial folder to see who would be the one to train YOU!

Swimming News

We still have a few spaces left on the programme - book for the remainder of the term (6 weeks) & the swimmer will receive a free one to one lesson worth £22.50!! - Crash courses for beginners and improvers will be running every morning from Monday 17th until Friday 21st February contact jennie.keast@nottingham.roko.co.uk for more information and to register your interest.

Junior Activities

Actif Kids
Thursdays and Saturdays Alex heads up our Actif Kids session. Fitness games to keep your kids happy and healthy whilst you can enjoy a workout in the gym or a chillout session.

Rugby
Wednesday evening the guys from Nottingham Rugby club head on down to Roko to deliver their Indoor Rugby coaching sessions – lots of games and fun inspired by fitness and rugby for all children ages 5-11. It’s a great way to burn off any excess energy from the day!

The above sessions are free to Roko members. We also offer classes below provided by our outside providers (extra cost but with discount to Roko members)

Martial Arts Inspired – Junior Karate classes

Junior Karate is now available at Roko in partnership with Martial Arts Inspired. Classes are suitable for boys and girls aged 6-years-old and above and a special discount is available for all Roko members!

The Martial Arts Inspired team pride themselves on providing traditional Karate tuition with Olympic sport training. Affiliated to the Federation of Shotokan Karate, their expert instructors are adept at managing large groups of varied ages and abilities.

Classes are available on Tuesdays, Thursdays and Sundays; simply book online via their website - www.martialartsinspired.com - to secure your child's FREE trial lesson!

Dance Affinity
Dance Affinity Dance School is at Roko every Friday and Saturday and specialises in Freestyle Disco, Slow, Contemporary, Street and Rock n Roll. They compete around the UK in ADFP competitions. They also hold examination sessions for  students twice a year with IDTA.

Children from 3 years are welcome and they teach all ability levels from beginner to advanced.

For more information contact Chelsea Newall at Danceaffinity@outlook.com

Little Elements Kid’s Yoga Sessions

Little Elements are back in February and March after their successful sessions last year to deliver more of their outstanding confidence building yoga sessions for children.  It’s a great way to build children’s confidence and awareness of the environment through movement.

Check out their Facebook page or contact them directly Helen Whetton at Little Elements Yoga littleelementsyoga@gmail.com / 07903870105

With new year come new inspirations and goals. At Nottingham Physio we want to make sure we continue our growth and deliver the best service to our patients. We want to use this opportunity to tell you more about our promise and goals.

Our Promise
To put YOUR health, wellbeing, goals & aspirations at the CENTRE of each & every treatment

Our Treatment Goals
To empower you through EDUCATION
To show you that EXERCISE can be a very powerful MEDICINE indeed
To use a “HANDS-ON” approach
To integrate the latest TECHNOLOGY & RESEARCH to provide you with innovative solutions

We’re passionate about delivering the best standard of care to our patients

If you have an injury, niggle or a long-standing problem and pain please feel free to drop us an email or a call. If you’re unsure whether our services may help your problem or you simply want to meet us before booking an appointment, we run a regular FREE drop in clinics to help you make this decision. Keep an eye out for the offers on our website: nottinghamphysio.com

Contact details: email us at contactnottinghamphysio@gmail.com or call us at 07517 307 621

Don’t forget ALL Roko Members get 10% off their Initial Assessment

Love is in the hair…

February is the month of love, join us at the Joshua Tree this month and give your hair some TLC.  Come into the salon or call us on 0115 9813111 to enquire or make a booking.

…….in the Spa

Treat yourself and your loved ones this February.

Book in at the spa or alternatively you can purchase a gift voucher for

any of our love treatments below

HotPod News

- F E B R U A R Y  –

Love is in the air: a month for happy, healthy hearts

There are so many benefits to starting yoga, healthy heart and organs are just one on the reasons.   Yoga also calms us down and de-stresses us from the big stuff, but also the little every day stuff that sends us in a spin over time.

❤When we are less stressed our blood pressure is lower, enhancing circulation.
❤The heat makes the workout tougher, forcing the heart to work harder.
❤And when we go upside down, the heart gets a breather as gravity kicks in
❤….what’s not to love
 

Anna is back with her Post Natal class: Yoga for New Mums
 It is at the new time of 11am on Thursdays.

Bring your precious little bundle into the pod with you so you are on hand for feeding and changing, and in those few precious moments you get a second to yourself, it is all about yoga for your new body.

(the heat is off, but don’t worry you will still get warm with our focus on rebuilding that core!)

There is a special 5 class pack at the reduced rate of £45*

https://goteamup.com/p/180744-hotpod-yoga-nottinghamshi/memberships/68014/

or you can buy a single pass for £12*

https://goteamup.com/p/180744-hotpod-yoga-nottinghamshi/memberships/6298/

*Roko member discount of 10% applies, just message notts@hotpodyoga.com with your Roko membership number