6th November 2019 | Nottingham

Manager’s Welcome

Welcome to November! That time of year when we start thinking about upcoming festivities, maybe that gives you the extra motivation to up your workouts, whether that be on the gym floor or in your classes.

We are currently hosting our first personal training open week where members have the opportunity to experience a free taster session. If you are a group exercise fan you will have now experienced the new Les Mills releases to take us through the coming months.  Certainly, there are new challenges to be had within these workouts and it always inspires me to see so many of you taking them on and pushing yourselves to reach new levels of fitness.

As I’m sure a lot of our members have noticed, we introduced a survey questionnaire that has been sent out to a number of members already. I’d like to thank everyone who has participated and given us feedback so far. Feedback both good and bad is crucial for us to help improve our offering here at Roko Nottingham.

Don’t forget to follow Roko on social media for all of your latest club news:
Instagram: @Rokohealthclub_nottingham
Facebook: Roko Nottingham
Just a reminder that the outdoor pool wrapped up for winter on 31st October and will reopen 1st April 2020..

Best wishes

Julie Bowley & your Roko Team

app improvements to class waiting lists

Great news - when you use the app to book classes, we have added an automatic online booking function to our waiting list emails!

When a class becomes available that you are on the waiting list for, you can now simply click the "book now" button on the waiting list alert email and it will automatically book you onto that class if there is still availability.

We hope you find this new functionality helpful.

Club News

What’s New in the Club Lounge

Optimum Nutrition
You may be aware of our great range of protein bars and drinks, however did you know that we have recently introduced a whole new range? We are proud to now be selling not only shakes and bars by Nutramino, but have now included a brand new range of products from Optimum Nutrition.
These products all have a high protein content, but offer a fantastic taste at the same time, so whether you are looking for a great snack post-workout, or need to get that extra protein in between meals, head over to our vending machine and take a look at our brand new range. Enjoy!  Watch out for our free taster sessions happening in the gym over the next month.

May Tea
May Tea is now available in the Club Lounge! Green and White Tea infusions, Low Calorie, Natural Fruity Flavours. Peach and Mango or Raspberry and Lychee- what’s your favourite?@mayteauk  (#maytea #lowcalorie #naturalflavours)

Fitness News

Group Exercise News - Late cancellations and No Shows
We are really happy that you have taken on board using the Roko App for booking your classes!
A massive Thank You!
We know that occasionally life gets busy and we appreciate that cancelling classes or showing up to them may not be top of your list. However, due to an increase in late cancellations and no shows we will now temporarily revoke members booking facilities if they constantly abuse the booking system. 

We understand that it can be frustrating when you are unable to book your favourite class and we hope that by applying this procedure it will encourage members to cancel with as much notice as possible so that others can enjoy and experience their classes.

Class Focus -  (Qi Gong) T’ai Chi
If you're looking for a way to reduce stress, consider tai chi (TIE-CHEE). Originally developed for self-defence, tai chi has evolved into a graceful form of exercise that's now used for stress reduction and a variety of other health conditions. Often described as meditation in motion, tai chi promotes serenity through gentle, flowing movements.

What is tai chi?
Tai chi is an ancient Chinese tradition that, today, is practiced as a graceful form of exercise. It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing.
Tai chi is a non-competitive, self-paced system of gentle physical exercise and stretching. Each posture flows into the next without pause, ensuring that your body is in constant motion.
Tai chi has many different styles. Each style may subtly emphasize various tai chi principles and methods. There are variations within each style. Some styles may focus on health maintenance, while others focus on the martial arts aspect of tai chi.
Tai chi is different from yoga, another type of meditative movement. Yoga includes various physical postures and breathing techniques, along with meditation.

Who can do tai chi?
Tai chi is low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. In fact, because tai chi is a low-impact exercise, it may be especially suitable if you're an older adult who otherwise may not exercise.

What can tai chi do?
Decrease stress, anxiety and depression
Improve mood
Improve aerobic capacity
Increase energy and stamina
Improve flexibility, balance and agility
Improve muscle strength and definition

Our T’ai Chi classes take place in studio 2 on Monday 11.30-12.30 and Thursday 10.45-11.45

Personal Training
We are just coming to the end of Personal Training Week, the 4th – 10th November .
We hope you have been able to book and take advantage of the free 30 minute sessions to enable you to discuss your fitness goals and provide the perfect opportunity to experience the wealth of knowledge and expertise our trainers have to offer.

Exercise is for EVERY BODY , EVERY AGE & EVERY ABILITY – A note from our Personal Trainer, Debbie Reynolds
Exercise is available in so many different forms whether that be gym ( 1 to 1 personal training sessions, 30 minute gym sessions, core-x, circ-x, strength ), group classes or water based there is always something for everyone and is an important part of our health just as much as eating right and going to the doctor or dentist each year.

We get nervous and scared at the unknown, but don't be afraid to try something new - we are all beginners at something!

The gym is not just for people who are in great shape. The gym is simply a tool for someone to use to help them continue to improve their health.

So whatever that means to someone - whether it's training for an upcoming 5k race, losing/gaining weight, or want to start a new interest, as we get older to stay active and maintain our muscle mass and feel great in older age or just for overall fitness, the gym is for everyone!

Staying active is important throughout life. Regular exercise and physical activity help you stay strong and fit enough to keep doing the things you enjoy. No matter what your age, sex, size or ability, you can find activities that meet your fitness level and needs.

As a personal trainer, I am here to help you achieve your goals.  I am specialised in - woman’s fitness (covering pre & post-natal pregnancy, and menopause) and Older peoples (senior) fitness, nutrition so can cover a myriad of client’s needs.

So what are you waiting for? Need some advice or help to achieve your goals give me a call.

WE ARE ALL INDIVIDUAL SO SHINE IN YOUR OWN LIGHT. NOT ANY ONE ELSE' WE ARE AMAZING.

Why Aveda?
Aveda is a cruelty free brand, we do not test on animals and we never ask others to do so on our behalf, we are proud to say that our products are tested on people.

Because Cosmetics were not created equal. Almost all Cosmetics found on the market contain petrochemicals (the fossil fuels used to make gasoline), whereas Aveda’s haircare and skincare products are made of 97% naturally derived plant and flower ingredients.

Did You Know?
Aveda is one of the largest purchasers of organic ingredients in the personal care industry.
Aveda strives to partner with indigenous and traditional communities and to use organic plant-based ingredients whenever possible.
Aveda uses the most environmentally sound materials and as much post-consumer recycled content as possible

They use 100% wind power to manufacture all their products.

Bonfire Hair

Looking for Hair colour inspiration? look no further, Aveda can create a true individual hair colour. Aveda’s team of professional hair colourists will give you the advice and inspiration that you need based on their experience and expert knowledge. Aveda colours are like an artist’s palette, giving all our team the tools to create a rich, vibrant, customised colour that suits you and your needs, colours from vibrant reds to beautiful blondes to rich natural brunettes!

Festive Nails
With party season just around the corner, the dark winter days are crying out for a bit of sparkle.  Joshua Tree have got you covered to make sure you are party ready! So why not treat yourself to our Fabulous Finishing Touch Package, this package is focused on the ‘finishing touches’ for a transformation, leaving you polished and preened.

Starting with your choice of One of the 25 mins Signature treatments:
 - Back neck and shoulder massage.
 - Swedish massage.
 - Signature scalp massage.
 Then ‘Polish’:
 - Manicure 25 mins
 - Pedicure 25 mins.
‘Preen’ with your choice from our ‘Blow-dries with benefits’ options to finish.

Package cost £79 saving you £10.

*Senior therapists are available for packages with a £5 supplement.

Alternatively, if you would prefer Gel polish, we have a wide range of Halo and Jessica gel colours.
If you book in for a Gel Manicure and Gel pedicure together this will be £50 saving you £6.

HotPod News

- N O V E M B E R –

New post-natal classes for mums are underway this month, how to refer friends (and bank some cheeky credits for your own yoga spend), and our classic intro offer for newbies!

Natal Yoga for Mums! Wednesdays 2:00-3:00pm

This is the new Wednesday flow class designed exclusively to help new mums reconnect with body and mind. Babies are welcome, but the yoga is just for you lovely mums!

Classes are held in the pod but heaters are off.  Come and try your first Post Natal class FREE on us. Here’s how:

First create an account at https://hotpodyoga.com/studios/west-bridgford or download our app

Then hit  'buy pass' and choose the £12 'Single Class Pass’, use code HOTMAMA in the voucher box to get your first class free

Then 'book a class' and scroll to whichever Wednesday you want to come along to
 

Refer A Friend
Your friend gets a free class and you get £5 credit: What's not HOT about that?
1. Share your unique referral code  with your friend.
2. They use the referral code when first setting up their Hotpod Yoga Notts account.
3. A free taster class pass will then be automatically added to their account.
4. They can use this class pass to book into a class.
5. Once they attend, you get £5 added onto your account - ta da!
To find your referral code: If you're using the app, login and click the hotpod logo top left to take you to main screen, scroll down and you will find your referral code. If you're using the website, hit the account icon (the head and shoulders icon top right) and login. Scroll down and then you'll see your referral code there.

Newcomer Offer

Our intro offer for newcomers is a great deal and gives you 3 classes to use over 14 days from your first attendance. 

A great way to check out our different class types and to get a feel for what we are about and how hotpod yoga might work for you: experience the immersion

3 classes over 14 days for £13.50*
*with your Roko member discount.