1st November 2018 | Nottingham

Manager’s Welcome

Winter is coming! As the weather turns colder it's time to set our sights inside, into the gym or studio.  We have a varied, exciting timetable to see you through the winter so when the weather is dreary and cold get yourself warmed up in the studios or gym!

Our fitness instructors in the gym are always on hand to answer fitness/training questions or you can book in with them for a personalised gym programme so you can reach your little black dress or suit goals ready for Christmas!

It can be hard to stay motivated through the winter months but try to keep this in mind when it would seem easier to snuggle up on the sofa rather than get to grips with a kettlebell or medicine ball!

Exercise not only changes your body, it changes your mind, your attitude and your mood.

Have a look below at some of the benefits of resistance training:-

• Improved muscle strength and tone – to protect your joints from injury

• Maintaining flexibility and balance, which can help you remain independent as you age

• Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest

• Greater stamina – as you grow stronger, you won’t get tired as easily

• Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity

• Improved posture

• Increased bone density and strength and reduced risk of osteoporosis

• Improved sleep and avoidance of insomnia

And finally ……

Please check that you are parking within the correct spaces when coming to the club.  This will help to avoid any unwanted penalties.

The first bay on the left is for high sided vehicles only.   The height restriction barriers were put in place to ensure that Travellers cannot access the site but also to allow our members who have high sided vehicles somewhere to park.

Thank you for your understanding on this matter.

Have a great month

Julie Bowley & your Roko Team

special partner offer continues

add your partner with a flexible winter membership

If your partner is considering membership then now is the time!

Current Roko members can benefit from this special offer:

Add a partner with a flexible winter membership and benefit from:
• No Joining Fee
• No 12 Month Contract, and
• Upgrade to the Lowest Available Couple Rate

Click here to find out more

Fitness News

Keep your eye out for our Workout of the Week board on the gym floor.  A 30-40 minute workout to challenge you with a different focus for each workout.  Once that board is on the gym floor you will be able to see the individual exercises on our Instagram and Facebook pages or if you would rather have face to face contact ask one of our gym instructors.

Our new evening Zumba class commences on Thursday 1st November at 6.50pm with Pippa.  Just the class to shimmy and shake away those winter blues!

For those of you that enjoy a results based strength class we are trialling Body Pump on Fridays at 10.45am until Christmas, a great compliment to Body Attack!

Children's News

Little Ruggers returns after the half term break, every Wednesday from 5.00pm – 5.45pm.  Nottingham Rugby Club very kindly donate their time and bring you a fun fitness and rugby related session.  This is great for kids to offload energy but also to develop basic sporting skills and hand/eye coordination. 

Our own activity sessions run on Tuesday at 5.00pm, Thursday 4.30pm and Saturday 9.00.  All sessions are 45 minutes and include lots of sports based games with the emphasis on having FUN!

All activity sessions are for 5-11 years old.

Swimming

Term 5 has started and will run up until Xmas, we still have a few spaces across the programme so please get in touch if you still want to book in. 

We are looking to start a brand new “ Rookies lifesaving class” this class is aimed at swimmers who have achieved there stage 8/9 and proficient in all  strokes, the class is a combination of life saving skills along with first aid and water skills.  We are at present compiling a list of swimmers who are interested we will then look to put the class on!

Please email jennie.keast@nottingham.roko.co.uk to put your name down or find out more!

Miss Gold Dance Workshops

Mamma Mia
Thursday 1st November
7.45 - 9.15pm
Roko Health Club 

Following the release of Mamma Mia Here We Go Again this summer, very excited to be running this workshop in November.

All you dancing queens and super troupers out there this is not a drill! Miss Gold Workshops presents the 9th in the series of dance sessions with Mamma Mia! An energetic and fun filled musical workout inspired by the massive movie.

The workshop will see us taking a trip into the Abba movie sensation, as we learn a medley of the musicals biggest and best dance numbers, including Mamma Mia, Dancing Queen and Voulez Vous.

The routine will be broken down into steps and taught from beginning to end. At the end of the 90 minutes you will be confidently channelling your inner dancing queen! The workshop will conclude with an in class performance (which can be recorded if you so wish….)

Spaces limited to 25, early booking recommended.

Link to book: https://www.eventbrite.co.uk/e/miss-gold-dance-workshops-mamma-mia-tickets-50731492259

Christmas special - The Greatest Showman
Thursday 6th December
7.45 - 9.45pm
Roko Health Club

An undeniably inspiring movie of big show tunes, powerful choreography that wows and a message of self-acceptance and expression.

So of course we’re celebrating the genius of this movie in the final Miss Gold Workshop of 2018 with The Greatest Showman – our Christmas special workshop.

A dance experience consisting of a diverse range of styles inspired by the film, this workshop brings you 2 hours of connection and laughter through dance. We’ll be flying high!!

Think Rewrite the Stars, This is the Greatest Show and This is Me, now is your chance to live one of the greatest musicals in a fun and welcoming environment.

The routines will be broken down into steps and taught from beginning to end. At the end of the 2 hours you will be confidently channelling your inner dancing star! The workshop will conclude with an in class performance (which can be recorded if you so wish….)

Extended to 2 hours by popular demand.

Spaces limited to 25, early booking recommended.

Link to book: https://www.eventbrite.co.uk/e/miss-gold-dance-workshops-christmas-special-the-greatest-showman-tickets-50731571496

the Joshua Tree

Dates for your Diary;

Wellness Event Night Tuesday 6th November 2018

Joshua Tree welcomes you to our “Made for Life” wellness night on Tuesday 6th November.

Get to know the team, more information on “Made for Life” indulge yourself in the pure-fume products!

We welcome guest speaker from “Made for life foundation” who will educate and give you an insight, into allowing you to disconnect from daily stress and re-connect with nature and stillness. Using the unique Touch Therapy techniques, the treatments create a period of meditation, allowing rejuvenation on all levels-mind, body and spirit. The 100% certified organic wellbeing preparations from the Made for Life foundation, are completely safe and suitable for people diagnosed and recovering from cancer. All guests will receive a free a hand or head massage.

If you would like more information do come and join us on the 6th November.

Tickets £10.00.  The Joshua Tree will donate £5.00 to Macmillan you will also receive a voucher worth £5.00 which you may redeem against any products on the night.

Refreshments will be available on the evening.

Tickets are limited. Please call 0115 9813111 or email info@joshuatree-salon.com

Christmas Event Thursday 8th November 6pm – 8pm

Looking for the perfect Christmas gift? Check out Aveda’s Christmas collection!

At the Joshua Tree Aveda Salon, we stock a full range of haircare products for many different hair types and hair styling solutions. Check out the full range of Aveda Christmas Gift Sets for 2018 & Made for life gift sets.

No matter what your budget, we’ve categorised our gifts to make it a little easier.

Aveda Christmas Gifts

Special offers & Festive drinks and nibbles will be available on the night! No need to book just come along everyone welcome.

If you would like any more information please call 0115 9813111

DON’T MISS OUT!

Christmas Party Hair & Make up

Feel glamorous this Christmas with beautiful Party Hair and Make-up at the Joshua Tree. Whatever the occasion we can always cater for your needs. Enjoy beautiful Hair up do and styling, finished with professional make-up application that will make you feel special for any festive occasion.

Blow dry’s Prices start from £28.00

Make-up Prices starts from £25.00

If you would like to book in for a consultation, please call 0115 9813111

HotPod News

Clocks have gone back and it feels every bit like winter is heading our way… the allure of the heated, purple pod is looking like a very inviting option indeed.

Yep, it really does get hot in the pod!

The heat targets many levels, it helps with flexibility, it works your cardio fitness levels and for 60 minutes you are whisked away to another world which can really help our mental health.

With 27 classes a week to choose from,  there really is something for everyone.

Working bodies and calming minds
There are many benefits to yoga beyond increased flexibility… and we like this one a lot!
Stress, sketchy sleep and poor posture are just some of the things that can really pile the years on us.  But even once a week an hour of hotpod can really help with managing these.

Feeling tempted?  Why not try our intro offer for newcomers

It’s a great deal and runs all year long:

3 classes over 14 days for £13.50

with your Roko member discount.

Message us with your name and  Roko membership number if you haven’t claimed your personal 10% discount code yet.

If you want to learn more about our schedule either download our app Hotpod Yoga or head on over to https://hotpodyoga.com/uk/yoga-classes/west-bridgford and if you prefer to talk to a real person, call Sarah on 07958 466 019.

Hope to see you in the pod soon.