3rd March 2020 | Nottingham

Manager’s Welcome

Sadly we're keeping our sights inside at the moment as storm after storm hits the UK and summer still seems a way off!

To keep you motivated we have a varied, exciting timetable to see you through so when the weather is dreary and cold get yourself warmed up in the studios or gym!

It can be hard to stay motivated through these wet months but try to keep this in mind: ‘when it would seem easier to snuggle up on the sofa after a hard day’s work and a long journey home, come and release that energy (and stress) by getting to grips with a kettlebell or medicine ball instead!'.

And if you’re wondering what on earth you do with a kettlebell or medicine ball, or you’re just looking for innovative exercises to spice up your workouts, then book in to see a member of our fitness team.

Mother's Day is coming up in March and if you are looking for something other than flowers this year, why not treat her to some Personal Training Sessions?

Our PT’s listed below are all offering Buy 2 sessions get 1 Free for Mother's Day treats; check out their bio and contact details on the PT Board.

Debbie Reynolds
Beth Harris
Alex Dziedzic
Conor Teft
Sarah Hemington
Ruben Costa

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

the new Roko app

In March we will be introducing a new system that will automatically delete overlapping class bookings in order to ensure maximum class availability for members.  This means that if you book a class and the class time overlaps another booking you have the overlapping class will automatically be deleted. 

This will prevent members being unable to book into classes because others have made multiple class booking for the same time.

We hope that this enhancement to class bookings will improve your booking experience.

With regards to booking experience we apologise for the issues being experienced at the 9pm booking release time for 8 days in advance booking.  The App is currently performing very slowly at peak demand of 21:00 to 21:03.  Please be assured that we are working tirelessly with our suppliers to resolve this situation and that we understand your frustrations and thank you for your continued patience.

The new Roko App is your fitness hub. Gym users it’s for you too!!!
You can create and track your workouts, link your fitness apps, join fitness challenges and set goals.

YOUR WORKOUTS
You have access to a huge library of exercises to create and track your own workouts.  Log your workouts manually or use xCapture and these will automatically be added to your workout history.

CONNECTED APPS
Connect all your Fitness Apps so that all your fitness training information is pulled together and is automatically added to your workout history in the Your Workouts tile.

GOAL CENTRE
Take your training to the next level by setting personal goals.

FITNESS CHALLENGES
Join monthly fitness challenges and challenge yourself and your friends!

DEALS

Monthly deals available to you from national brands and also club deals too!

club  news

What’s coming up….

Sport Relief Challenge
9th – 13 March 2020
This year a team of adventurous celebrities are taking on a 100 mile desert expedition of epic proportions. Crossing the Namibia desert to get to the skeleton coast by foot, bike and ski.
We can’t give you the Namibia desert so here is your very own Sport Relief challenge in the comfort of your Roko gym!
We want you to complete 25 miles

8.3 miles to be completed by foot (treadmill or skillmill)
8.3 miles to be completed by bike (Watt bike or stationary bike)
8.3 miles to be completed on the lateral cross trainer

Are you up for it?
Get yourself sponsored by picking up one of the sponsor forms and when you have completed each one get it signed by an instructor.  The challenge needs to be completed with the week 9-13th March. 

Coronavirus
At the time of writing, advice from the NHS and PHE is that most people can continue to go to work, school and other public places and only need to stay away from public places (self-isolate) if advised to by the 111 online coronavirus service or a medical professional.

We have been and will continue to follow the advice of Public Health England (PHE) to help prevent the risk of spreading the virus. On a precautionary basis we have provided sanitiser around the club along with additional towels and wipes for members to clean any equipment after use. We have also requested that all Roko employees and freelance instructors declare any travel they may have had, or are planning, to affected areas so we can advise them on steps we may require them to take such as self-isolation.

We would ask that if you are feeling unwell or meet any of the criteria set out in the government communication then you do not attend the club and that you contact 111 for further advice.

Please continue to adopt thorough hygiene practices whilst at the club. Wipe all equipment after use, wash your hands thoroughly with soap before and after using the gym or use the sanitiser provided, catch and bin coughs and sneezes in a tissue.

Two sources of information can be found at the links below.

https://www.nhs.uk/conditions/coronavirus-covid-19/

https://www.gov.uk/guidance/coronavirus-covid-19-information-for-the-public

We very much hope that you avoid the coronavirus and enjoy your time at Roko Health Clubs where we will continue to look after your health and fitness needs. Please follow us on Facebook for the most up to date news.

Fitness News

Welcome Beth, our new Personal Trainer

Hi, my background is in martial arts which I have been training in for over 13 years but took a significant gap to focus on higher education. During this gap I had gained weight (highest weight being 100kg/15 Stone) from a lack of exercise that I was used to doing, however I decided to turn it all around and get back into what I used to be with healthy eating and exercise (current weight being 69kg/10 Stone). This is what inspired me to get into personal training and help others achieve what I have.

From my own experiences I am knowledgeable about weightlifting, powerlifting and strength training however my knowledge expands further than that meaning I am always willing to work with your goals and help you reach them, no matter what they are.

So if you want help changing your lifestyle feel free to approach me on the gym floor or contact me via my contact details so we can do this together

Times are a changing! We have some timetable changes in March.
* Katherine will be taking on Paula’s Body Pump on Wednesday at 6pm as Paula leaves to study in Latvia.
* Debbie, who you will have seen personal training around the gym will be taking on Aqua on Thursday at 10.45.  The class will now be Aqua Circuits, still loads of your favourite Aqua moves but you will be working in groups at different stations around the pool – great for pushing you fitness.
* BTT on Monday at 6.45pm will be led by Gail.  Gail has covered for Tina in the past. She will give a strong freestyle workout focusing on the lower body!
* Jess Cummings replaces Ausra on Thursday mornings at 09.45am.  Be prepared for some hilly, sprinty adventures in your rokoRide class!

Children's news

Martial Arts Inspired – Junior Karate classes

Junior Karate at Roko Health Club is off to a flying start, with all new members loving it so far! Classes run three days a week - on Tuesdays, Thursdays and Sundays - and cater for children aged six and above… March promises to be a great month for our current crop, with all students grading for their first belts… Book online via the website - www.martialartsinspired.com - to secure your child’s FREE trial lesson.

Little Elements Kid’s Yoga Sessions

Little Element’s are back!  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.

Cost to Roko members £7 per session/non-Roko members £9.

For dates and more information check out their facebook page or contact them directly  - Helen Whetton at Little Elements Yoga
littleelementsyoga@gmail.com /07903870105

Shoulder Pain- The Rotator Cuff

Our shoulder has an amazing amount of mobility allowing us to carry out a range of complex tasks, being such a most mobile joint comes with some consequences, and the main one is compromised stability. A mix of static stabilisers such as labarum [cup shaped cartilage] and ligaments [tissue connecting bone to bone, as well as dynamic stabilisers like muscles and tendons [connecting muscle to bone] are responsible for holding the shoulder joint together, or in other words holding the humerus in the socket through a series of movements and actions we complete every day, be it just during the activities of daily living, related to occupation or hobbies. With shoulder joint being such a complex and mobile area, there are a lot of things that can go wrong… Or a lot of different structures that can cause us a shoulder pain. In this blog we’ll discuss a common shoulder problem and take a closer look at rotator cuff injuries. Remember it is not a self-diagnosis tool.

Rotator cuff is series of muscles and tendons acting as stabilisers of the shoulder, they surround the humeral head and help to control its position within the joint. Rotator Cuff describes 4 different muscles of which primary role is providing stability for the shoulder complex. The secondary role is generation of shoulder movement:

Supraspinatus helps with shoulder abduction (lifting arm to the side)

Infraspinatus and Teres Minor that allow us to externally rotate the shoulder (rotating your arm out)

Subscapularis allows us to internally rotate the shoulder (rotating your arm in)

The injury to rotator cuff may be of a traumatic nature or develop gradually. For example, it is a common occurrence to have a rotator cuff tear following a contact injury or a fall on outstretched arm while playing rugby, however it’s not the only possible diagnosis as many other structures can be injured with a trauma event like that. However, sometimes symptoms and pain may appear gradually and be related to your job or even a hobby that involves repetitive overhead activity.

The underlying cause of the symptoms and diagnosis is necessary for appropriate management plan. Depending on the subjective history, symptoms and objective assessment the therapist may provide you with a diagnosis or may refer you for further imaging. In case of a full thickness tear of a rotator cuff muscle(s) it is likely that you will need to undergo a surgery, in most cases and for other potential injuries of the rotator cuff a well guided exercise plan is all you will need to recover.

Depending on your presentation, current level of function and when you’ve seen your therapist you may start your rehabilitation at different stages. Usually we start with exercises aiming to improve your range of movement and isometric strength exercises (muscle contraction with no movement). The next step is an introduction of loading through various forms of resistance and start working and control and stability (proprioception) of the shoulder, to then progress to more complex, combined and functional movements towards the end stage of rehabilitation. Depending on what is your end goal, may it be returning to office based job or to play competitive level rugby, you will complete a rehabilitation for your specific needs, to make sure you can tolerate the demands of your day to day tasks or sport specific demands. If you’ve been struggling with a shoulder pain for a while or if you just picked up a new injury, feel free to contact us to get specialist help with your shoulder injury management.

Paulina

Nottingham Physio,

To book an appointment please call: 07517 307 621

SPRING your hair back to life…

Let’s go BLONDER! Freshen up your blonde locks this spring.

Come into the Joshua Tree to enquire and book in with one of our lovely stylists.

Pretty in pastels…

Spring into the new season with our new ‘Bloom’ Halo gel collection, containing 6 gorgeous pastel shades.

Mother’s Day…

On Sunday 22nd of March, give your mum the relaxation she deserves with our ‘Superb Spa Fix’ package. Choose 3 of our 25-minute treatments for £55 saving up to £35.

HotPod News

- M A R C H -

Marching towards lighter evenings, the official arrival of spring, and Mother’s Day!

Looking for something for that special Mama in your life? 

(not that we want to exclude Grans, Aunties, or anyone else who always has an extra special caring eye out for you)

We have it:  vouchers!

Choose from an introductory pass if she is new to the pod, or a 5 or 10 class pass if she has already been to Hotpod.

Take a look at our towels, t-shirts, mats and water bottles too if you fancy creating a personalised hotpod bundle of gifts.

Whether you have a diagnosed condition or perhaps grumbly back pain is just part of your daily grind, or maybe you want to learn more about the function of your spine to aid prevention? Why not come and check this out and develop your own personal management matrix for a healthy spine.

It's a two hour workshop at the with GB Physio, Charlie Wade, and hotpod teacher Sarah.

First up Charlie will talk about spinal anatomy, she'll bust some of the common myths, and will explore some of the common conditions with reference to specific issues, followed by a Q&A.

The second hour takes you into the pod where Sarah will take you through a class to explore how hotpod flow targets the stability, flexibility, strength and mobility of your spine in addition to understanding yoga as an all-round tool.

You can buy your workshop pass here https://bit.ly/323LGMJ then scroll to 21st March and click to book your place

Well this is pretty cool!

Head down to Sweaty Betty Nottingham on Pelham Street and show your class credit/booking receipt and you can get 10% off at the Nottingham store.

Just flash your app showing your class passes, or an email receipt if you use the web.

Miss Gold Dance Workshops

Lady Gaga - Thursday 5 March 7.45pm Roko Nottingham!

Miss Gold Dance Workshops are 90 minutes of confidence building, body celebrating, dancing fun! An opportunity to learn some iconic routines in a welcoming and friendly space, held every month at Roko.

Join us in March for Lady Gaga! Known for her unconventionality, provocative work and visual experimentation, Lady Gaga is undeniably an empowering female pop sensation.

The workshop will see us taking a journey through the musical genius of Gaga, as we learn a medley of her biggest and best dance numbers, including Poker Face, Bad Romance and Born this Way.

The routines will be broken down into steps and taught from beginning to end. At the end of the 90 minutes you will be confidently nailing your Poker Face! The workshop will conclude with an in class performance (which can be recorded if you so wish….:))

COSTUME OPTIONAL:
Happiest in your fave leggings and top? Wear them! Want to get into the Gaga spirit and don a pair of gloves or wig, GO FOR IT. These are your workshops and based on having fun and feeling your BEST, you do you :)

Spaces limited to 25, early booking recommended.

To book: click https://www.eventbrite.co.uk/e/miss-gold-dance-workshops-lady-gaga-tickets-78803640811

To see all of the upcoming workshops for 2020, photos/videos/offers, go to Facebook and search for Miss Gold Workshops, I hope to see you soon! 

Club Lounge

Watch out for Lucozade Sport Cherry: coming on the 23rd of March!