4th June 2019 | Nottingham
Happy June to all of our members and guests.
It has been a rather warm summer already (apart from the last couple of days) and the outdoor pool has been busy as per usual. We have had a lot going on in the club the last few weeks ranging from our Fitness Instructor Conor’s 8 week Shred to an extra Pilates class every week.
We at Roko hope that as the warm summer days approach, you are all still engaging with the gym and working to reach your personal goals. And don’t forget that our gym staff will always be here to help you along the way.
Best Wishes and have a lovely June.
Julie Bowley and your Roko team
If you are outside your initial contracted membership period then you can re-commit for 12 months and get 1 free child membership per adult member.
This offer is available on Full Results memberships only and full terms and conditions can be found in club.
Gym Floor News - 8 Week Shred
A very well done to members of the 8 week shred that is happening in the gym at the moment, they are half way through and have already lost a combined weight of 45 kilograms! Amazing!
Keep an eye out on the gym floor over the coming months for news on a Wattbike demonstration that you as members will be able to get involved with.
This demonstration will involve testing out new bikes and will be led by a Wattbike instructor coming into the club.
Water is a life essential, it makes up on average 60% of body weight in men and 50-55% in women. Water has many functions in the body including regulating temperature, transporting nutrients and compounds in the blood and removing waste products. It also acts as a lubricant and shock absorber for the joints. To avoid dehydration we need to replace fluid that is lost regularly with fluids from food and drinks. Fluid doesn’t have to be just water from the tap; we can get it from other drinks too such as tea, coffee, milk, fruit juices as well as food.
When we don’t get enough fluids over time the body becomes dehydrated and this has a negative effect on both our mental and physical function. You can use the colour of your urine to determine if you are dehydrated – if urine is straw or pale coloured then you are hydrated, if it’s darker you probably need to drink more fluid.
The amount of fluid you need depends on many things including the weather and how much physical activity you do. The Eatwell Guide suggests 6-8 glasses of fluid per day. If the weather is hot or you are exercising you may need to drink more fluid.
Drinking fluids before exercise is a good idea and obviously drinking at intervals throughout exercise too. If exercising for more than an hour drinks that contain sodium (salt) and some sugars such as sports drinks may be better at replacing the extra fluid lost through sweat.
We have a wide range of Lucozade Sports drinks and FitWater available from our vending machines in both of our men and women’s changing rooms.
We have a brand new adult beginner class on a Tuesday with Bev at 11am, come and try it first before you commit to the remainder of the term.
Still a few spaces left on our swimming programme which started w/c 20th May-contact firstname.lastname@example.org to book your free trial.
Swim by DD
You can now spread the cost of your swimming lessons with swim by direct debit at Roko. Ask at reception for more details.
Wellbeing Workshops at the Joshua Tree salon
Learn how to manage the stresses and strains of modern-day life in our exclusive salon workshops.
Let us show you how to slow things down, with special breathing & self-massage techniques to calm the body and soothe the mind whilst we will share our deep understanding of how stress, anxiety and emotional strains can impact the body triggering headaches, poor sleep, IBS & more. RE-SET & RE BALANCE.
Made for Life Organics’ treatments are designed to create a new sense of wellbeing for the body, mind and emotions, our treatments create a balanced flow for the conscious and sub-conscious mind and body. This ethos extends to our Made for Life Foundation, which supports those facing cancer.
Tickets will entitle each person to a £15 voucher redeemable against treatments, a £5 voucher redeemable against products a Made for life gift and refreshments (T&C’S apply)
Tickets are £15 per person, limited places available June 11 at 1pm or 6.15pm
- J U N E -
Ever hopeful for a flaming hot June! Whatever the weather, we are always a toasty 37 degrees in the pod.
Working your body in the heat can really help with flexibility, and there are lots of reasons why we want to keep a mobile body.
Whether you are unwinding from hours in a car or at a desk, or just ironing yourself out after a long bike ride… yoga will help massively.
(And no, you don’t have to be flexible to start yoga!)
This month we have a special Yoga Nidra workshop on Saturday 29th June at 1230-2pm: the most calm and peaceful 90 minutes you might ever spend!
It is a really accessible meditation practise, think of it like that deep relax before you drop off to sleep. It is open to everyone, and it’s a great stress buster.
Our workshop is on S a t u r d a y 2 9 t h J u n e, 1 2 : 3 0 – 2 : 0 0 p m
How? Head over to https://hotpodyoga.com/studios/west-bridgford to buy your £15 workshop pass and then click to book online.
Our intro offer for newcomers is a great deal and runs all year long:
3 classes over 14 days for £13.50 with your Roko member discount.
Message email@example.com if you haven’t claimed your personal discount code yet.
Johnny was born and raised in Ireland and moved to the UK some 18 years ago. He has completed undergraduate degrees in Sports Science and Physiotherapy as well as a Masters in Sports & Exercise Medicine. Johnny has also completed a Post-grad in Manual Therapy with MACP accreditation.
Johnny has been Head of Sports Medicine for football clubs which include Notts County FC, Scunthorpe United FC & Chesterfield FC.
As well as all of this he is currently an associate Lecturer for the University of South Wales on their Sport and Exercise Medicine course and is also currently Chief Editor for an International Sports Medicine book with Elsevier due for publication in 2019.
Johnny has been published in the BJSM, the FMPA and in the Acupuncture In Practice Journal.
Johnny regularly speaks at International conferences and has presented at Barcelona FC, 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 and carving out long turns in fresh powder, coffee lover and loves a tweet!!!!
A sports rehabilitation and exercise science graduate. Moved to UK just over 4 years ago to complete undergraduate course at the University of Nottingham.
As a clinician always committed to help clients achieve their goals.
Keen to try or learn something new and bring innovation to practice. Believes in treating the patient, not the injury.
Currently working at Notts County Football Club and Nottingham Trent University Sports Injury Clinic. Previously been working within the NHS in musculoskeletal outpatient clinic.
In summer 2018 travelled to Thailand and worked as a lead clinician providing medical care for England Seniors Squad during Seniors Football World Cup.
When not working- an outdoor enthusiast with a constant smile on her face. Enjoys travelling and can’t sit in one spot for long.