5th March 2019 | Nottingham

Manager’s Welcome

It’s been a busy time in the Club over the past few months and we wanted to say a huge thank you for your take up of the App. We really do appreciate your loyalty and your patience with the launch of this new booking system.  There will always be initial challenges when introducing new procedures.  We have taken on board your feedback and hope to have answers to your questions with regards to waiting lists and any other App related issues soon.

Just a little reminder….

• You can book your classes from 9pm, 8 days in advance via the app.

• Waiting list alert emails for class availability will be sent out at 7am each morning.

• Our reception team do call the first on the waiting list if places become available.

Although lots of our classes show large waiting lists, 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. To counteract this we are asking for our help and are encouraging members to only book classes they are committed to attending. Moving forward should this problem persist we will be looking at enforcing a dishonour rule which will suspend booking rights for a period of time for members who fail to cancel their space or do not turn up.

Have a great month

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 March, your friends can spend 2 weeks with you at Roko with a no commitment trial membership. Tag your friends on our 2 week Facebook post or email them this link: https://www.roko.co.uk/nottingham/offers/buynow20

Fitness News

New Yoga & Pilates Class
We have been monitoring class numbers over the past 4 months and we are pleased to let you know that from Tuesday 5th March we will be introducing a new Yoga class at 1.30pm.  This class will be taught by the lovely Valentina and will be on a trial basis. 

And don’t forget we also have an afternoon Pilate’s class on Thursdays with Jackie at 1.30pm.

Please support our afternoon classes to ensure they become a fixture on our timetable!

Welcome Scarlett and Lewis to Gym floor
We would like to introduce you to two new fantastic members of our gym team – Lewis and Scarlett.  Lewis is currently new to the fitness industry and is a very keen learner who wants to expand his knowledge in classes.  Scarlett has worked in the Fitness industry for several years and has a vast knowledge of exercises; she also teaches several of our gym floor classes and is also keen to learn.  Let’s give them a warm welcome if you speak to them on the gym floor.

Dates for your Diary
Tuesday 5th March 2019 – New Yoga class launched 1.30pm
Friday 15th March 2019 - Comic Relief Cake Sale – healthy or not everyone loves a cake!
From Saturday 6th April 2019 - New releases for Body Attack, Pump, Combat, Jam and Balance

Salute to the Super Fit 60 Somethings!
You see them at the gym every day – and not just swimming or doing yoga.  10 years ago we might have thought about hanging up our trainers in our fifties, let alone our 60’s.  But in 2019 it a very different story!  A new group of hard bodied sexagenarians is emerging!

Sport England says that the biggest rise in sports participation in recent years has been in the 55-74 year age bracket.  Older people are getting more active. 

Are you in this age bracket and looking for MORE? We  offer fully inclusive classes, giving options in all our classes from Body Attack through to Zumba for all abilities.  No group exercise class should impossible, they are all POSSIBLE.

Want to work out in the gym but don’t know where to start? Then why not try our Eternal Youth Club, a 30 minute instructor led functional session to keep the body moving.  Using the suspension trainer, resistance bands and light weights. We offer these classes on:
Monday 11am
Wednesday 10.30 am
Come and join us.

Stop sitting and start standing!!
Our ever increasing sedentary lifestyle combined with long periods of deskbound work and sitting in cars is wreaking havoc on our bodies.  One of the many hazards associated with sitting is that the gluts slowly switch off causing low back issues and stability issues.  

The shoulder bridge is a great exercise for waking up these big powerful muscles and reminding them that that they have a job to do.  It’s also a really versatile exercise and can be adapted in many ways to suit all abilities and skill levels.  Creating instability by lifting 1 leg makes this exercise harder and introduces the element of controlling movement in rotation. The core muscles have to work really hard to prevent rotation and tilting of the pelvis.  Gains made with this exercise will transfer directly to all unilateral functional movements we do on a daily basis including running walking and climbing the stairs.

You’ll see this exercise not just in Pilate’s classes but turning up in core tracks for Body Attack and Body Pump and in your core conditioning classes.

On the gym floor – try using the bosu or swiss ball or adapt to a pelvic thrust.

Our gym team our happy to give you any advice on strengthening glutes and core.

FUNctional Fitness Workshop
Our workshops are back!  This 4 week course will give you the training and tools to improve your functional fitness...using equipment like sand bags, slam balls,  battle ropes, tyres, water rowers, kettlebells and much more!

The course will run over 4 weeks every Tuesday and Thursday at 18.30 starting from the 19th March so come join the fun.

Costs £30.00 for 2 x 45 minute sessions each week!

Contact Will for more details on 07813986874.

Mother’s Day and Daughter Special - Sunday 31st March

This exclusive package is the perfect way to spend some precious time together.

What a way to give flowers with pure plant essences for your loved one.

Both mother and daughter may choose from Rose, jasmine or geranium treatments or chose your own spa treatment. All our massages and body treatments start with a sensory journey where you will choose one of the following aromas to customise your treatment:

Stress-fix: proven to reduce feeling of stress.

Beautifying: Intensely nourishing, infused with the uplifting essences.

Shampure: Comforting and nurturing infused with Aveda’s unique blend of 25 pure plant and flowers essences.

Body Polish treatment, Exfoliates and moisturises the skin, leaving it soft and smooth.

Tulasara facials, dry, oily, ageing, uneven, sensitive and acne skin conditions and eye concerns can all be addressed with 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 that will move your skin towards balance and reveal its natural beauty.

*Vouchers are also available to purchase from reception from £10.00 plus valid for 6 months from the date of purchase.

Back by popular demand!

Rosemary & Mint Soap

Moisturizing bath bar with rosemary and peppermint leaf powders lightly exfoliates. 

Awakens the senses with an invigorating aroma of certified organic rosemary and peppermint with other pure flower and plant essences.

The Joshua Tree would like to Welcome Maggie Anne nail polishes

Our variety of toxin free gel effect nail polishes are ultra-glossy, high shine, with a sensational gel-like finish that will last 5-7 days.

All Maggie Anne gel effect polishes are not only made without the 3 common chemicals found in nail polishes (Tulane, Dibutyl Phthalate (DBP) formaldehyde, but also without 3 other very dangerous chemicals (formaldehyde resin, Camphor and THTP)

All varnishes are Petra cruelty free, Vegan-friendly, and Beauty without Bunnies license approved.

Maggie Anne Nail Polish is the perfect polish for pregnant ladies as it contains no nasty chemicals. It is also safe for anyone with known allergies or patients undergoing any treatments such as cancer.

No base coat is needed as they are no harsh chemicals.

Book in with one of our nail technicians who will carry out a full consultation to customise your manicure or pedicure to suit your needs.

Prices start from £11.00

Step into Spring
Aveda Manicures and Pedicures

Please select your time frame and your nail technician will carry out a full consultation to customise your manicure or pedicure to suit your needs. Simultaneous manicure and pedicure combinations are available – please ask your nail technician.

*All manicures and pedicure services include filling, buffing, cuticle work and polish application apart from our express polish.

70 minutes £38.00
55 minutes £28.00
25 minutes £18.00
15 mins express polish £11.00

*All Roko members receive 10% off Monday – Thursday we are open 7 days a week and 2 late nights until 9pm

HotPod News

- M A R C H -

There’s a lot to love about March:  lighter evenings, the official arrival of spring, and Mother’s Day!

The benefits of doing yoga just keep rolling and improved cardio vascular strength ticks boxes for both our bodies and our minds.

Cardio vascular exercise helps to strengthen the heart and lungs (especially when we are working in a heated pod). 

And being this active releases mood boosting endorphins so it is a very effective way to address anxiety, stress and depression.
 

This month we have our ‘Intro to Dynamic Flow’ workshop. This 90 minute workshop gives you an introduction to the next step in your yoga practise:  Hotpod Dynamic Flow. 

If you have every wondered about taking the next step on your mat and trying some trickier transitions, maybe playing with arm balances, or you just want to check dynamic flow out in more of a workshop environment, this one is for you!  And if you like what you see, we run Dynamic classes on Thursdays at 8pm

Our Intro to Dynamic Flow workshop is on  S a t u r d a y  2 3 r d  M a r c h   1 : 3 0  –  3 : 0 0 p m

How?  Buy a single class pass here
and then book here

Not sure what to get that amazing mum, gran, stepmum, or other special mama figure in your life this year? 

What about a Hotpod Yoga voucher ? From class passes to account credits, options start from £5

Head over to the store to take a look at what we do, or if you know she already loves hotpod, why not drop into the studio sometime to see our new range of towels, tops and water bottles. 

My name is Stephen Eccles and I want to help you be the best version of you! I’m a Sport & Exercise Psychology Consultant and a large part of my work is to help build motivation for exercise and provide support so you can achieve your goals.

I appreciate that when we first buy a gym membership, we all have the best intentions, but as the pressure from life increases, it can be difficult to keep finding the motivation. Some of us may have started 2019 with the intention of quitting smoking, drinking less alcohol and eating better. Equally, some of us want the benefits of more regular physical activity for our well-being. If any of these points resonate with you, come and have a chat with me.

My personal philosophy and values centre on togetherness. I strongly believe that we can work in partnership and make change happen by sustaining your focus, confidence and sense of achievement. Sounds good?

Well, I’ll be at Roko Gym every Thursday throughout March, from 8am-3pm. I’m normally be based on the left as soon as you come into the gym, where the comfy chairs are offering free 5-minute consultations. This hopefully will give you a taste on how we can work together in the future. Or if you know this is something you would like to start, please feel free to email me: Eccles-sportpsych@outlook.com.

Last but not least, I’ve always said, I’m not the expert. I still stand by my philosophy because I truly believe the power to make change has been in you all along.