4th October 2016 | Nottingham
Welcome to October! With the nights drawing in almost willing you to go to bed earlier, our fitness article this month focuses on the importance of sleep and we’ve got some hints and tips to help keep your sleep on track ensuring you get enough.
With October half term just around the corner (I’m sure it feels like the kids haven’t been back at school for that long!) we will have a half term junior activities timetable operating, so please pick up a copy from reception nearer the time or take a look on the large notice board in the lounge where the timetable will also be displayed.
Finally, a little reminder that with the nights drawing in and the temperature dropping, it’s time to wrap the outdoor pool up for the winter. We hope you’ve enjoyed using the pool during the warmer months and look forward to welcoming you back to it in April 2017.
And don’t forget…the clocks change at the end of the month!
refer a friend who joins
& you both get a Roko voucher pack* worth £110
Introduce a friend to Roko and if they decide to join then we’ll give you both a Roko voucher pack worth £110. There’s no limit to the number of friends you can refer and receive rewards for and we hope you can really benefit from this voucher pack.
But it can only be yours if you refer a friend to us, here’s how:
1. Simply click here, refer your friends on-line and we’ll contact them to arrange their personalised tour, or
2. Speak to one of our membership team in club who will be happy to help.
Being a member at Roko Nottingham is so much more than just having access to our fantastic facilities, it also gets you some great deals with local businesses. Here is a quick breakdown of what is available to you, for full information look on our website or ask in club.
Tiny Teddies Day Nursery – 10% Discount
Petit Paris Restaurant – 25% off food Mon-Thurs
Grange Print – 50% off all canvas
The Riverbank Bar & Kitchen 20% off food Sun-Thurs
Ruddington Arms – 20% off food Mon-Thurs
The Mud Crab Restaurant – 20% off food Sun-Thurs
Revolution Prints – Free family photo shoot and wall portrait
Ford Sandicliffe – 2 years free servicing and bespoke special offers
Joshua Tree – 10% off all hair and beauty treatments
Alea, Marco Pierre White – 20% off food Sun-Thurs
Ruddington Grange Golf Club – 30% discount on green fees
Latest Premier Partner Offers
MARCO PIERRE WHITE
A stunning steakhouse from one of Britain’s most critically acclaimed celebrity chefs, Marco Pierre White’s Steakhouse Bar and Grill at Alea Nottingham invites diners to tuck into tantalising steaks, delicious British dishes and sumptuous Sunday roasts. Sounds good? Our friends at Marco Pierre White have a great offer for Roko Members…receive 20% off the whole bill – including drinks! Tables must be booked in advance either by email to firstname.lastname@example.org or by telephoning 07802801911
So, as members of a health club, people who exercise regularly, we know the benefits of this and for the most part all enjoy doing so. In a society where stress, anxiety and sleep disorders are not uncommon we take a look at some things that can help you sleep a little better.
Our sleep is really important to us; it helps our body have that downtime and recovery from physical activity. Lack of sleep can really affect us on a day to day basis. Whether its stress induced or just bad habits that have got the better of us here’s a few tips to help you get those vital hours sleep.
Bed is for sleep. We want to try to create a good routine with bed and associate that bed is for sleep. So try to resist sitting in or on your bed and doing other thing such as working or watching TV.
No clock watching. If your alarm hasn’t gone off yet it isn’t time to get up. The first thing most of us do in the night is check what time it is on our phone, watch or bedside clock. Try to resist temptation. By not looking at the clock during the night we have no perception of how long we’ve been awake or how many times.
Don’t use sleep trackers. This can make us worry and stress about us not getting enough sleep or when we think we feel rested we look at this and it tells us we’ve been restless. This can leave you with a really negative effect and make you stress more about sleep.
Don’t go to bed unless you are tired. This one may seem simple and straightforward however, lots of us get into bed at a certain time as we think ‘I need to get to sleep as I’ve got to be up early’ or we get into a habit of what time we go to bed (this is ok if you don’t have any sleep problems!). Wait until you are tired before you go to bed. If you go to bed before you are tired you are just lying there awake. This is an activity that isn’t sleep and therefore creates an association with your bed that isn’t the act of sleep!
The 15-minute rule. So I said no clock watching and this still applies here. We all know approximately how long 15 minutes is. If you go to bed and find that you are still awake, get up and go and do something as you’re clearly not tired yet. Try not to scroll your phone or laptop but instead try reading. If you want to watch TV, go in another room and then when you begin to feel tired, go back to bed. This rule also applies if you wake up in the middle of the night. That said, there is an old adage that states you shouldn’t reward yourself back to sleep but punish yourself back to sleep – ironing, cleaning the kitchen cupboards…your house will never look as good!
As soon as your alarm goes off, get up! Lying in bed in the morning awake but still resting is another activity that isn’t sleeping so let’s get up and go! Again this should help reinforce that good behaviour with a bed of sleep.
No napping in the day! It might feel good during that time when you take the nap but come the evening when you need to sleep it may be difficult to. This will also help your body realise that the daytime isn’t for sleeping and that perhaps that evening you may end up going to bed early as you genuinely are tired. It forces your body to crave sleep instead of having bad associations of being awake during the night and stressing about it which can be one big vicious circle. As you worry more, keeping you awake for longer which you stress out about the following day because you’re tired. And so on…
It is worth noting that not everyone needs 8 hours of sleep a night. Many people function perfectly well on less, others will need a little more. If you do have trouble sleeping on a regular basis then you may find it beneficial to speak with your doctor.
NATIONAL FITNESS DAY – MORE PEOPLE, MORE ACTIVE, MORE OFTEN!
We would like to thank everyone who came to the club on National Fitness day and help in the quest to get more people, more active, more often.
Our 6pm Body Pump class had a damn good go at lifting one million kilos, sadly they were a little short but participants did push themselves to lift a little extra which is what the class is about!
The biggest shout out of the day has to go to our PT Tom who raised over £1500 during his 24 hours of Personal Training. The money has gone to local charity The Nottingham Hospice who do amazing work within the community providing vital care in patients last days and weeks. A donation such as this can provide seven days’ worth of residential care which is a phenomenal comfort to families. Well done Tom!
Food & Beverage New Items
We’re glad to see that many of you have been enjoying some of our new products in the Club Lounge, especially the Lux Protein Bars. With this in mind we have explored further products and we think you are going to love what we’ve got coming.
We have just introduced Battle Oats Flapjacks. These flapjacks are absolutely amazing, not only are they packed full of natural, healthy ingredients but they taste fantastic too. They are perfect for a quick snack on the go at any time, with their high oat content they are great for a pre-workout energy boost and with a good helping of protein they’re ideal for refuelling after an intense workout too. They come in a great range of flavours- Double Chocolate brownie, Cranberry & Blueberry Fusion, Dark Chocolate Chip, Cinnamon “n” Raisin and White Chocolate & Coconut… We’re going to be stocking them all!! It’s going to be tough to pick a favourite.
Is there something you would like to see us stock in the club lounge? Let us know your suggestions!
Function Room Hire
Did you know that you can hire the club lounge for your own private party? We have a great deal running this month- anyone who books a function this October will receive a FREE BOTTLE OF PROSECCO, The perfect way to start the night off. To book your Saturday evening of exclusive use of the club lounge area and claim your free prosecco, email email@example.com or come and speak to us in the club. The room caters for up to 110 people and can accommodate DJs and live music acts. Don’t wait too long to book, dates are limited!
Swim term number 5 kicks off (dives in?!) week commencing Monday 10th October and runs (swims?!) until week commencing Monday 19th December. If your lessons are Monday-Friday then you have 11 weeks, for people swimming on Saturdays you have10 weeks. Re-enrolment forms have gone out and swimmers had until 2nd October to book and pay for their place – we hope you’ve been on the ball and done this!
If you would like to change the day and/or time of your lesson, please email firstname.lastname@example.org who will allocate you a place.
If you’ve not been on our swim programme before but would like to book, you have been able to do so from the 3rd October. Please contact Jennie on the above email address who will then be in touch regarding a place.
Within the renewal letters received you should have found a health form for your swimmers. Please do remember to bring this back with you when you pay for your lessons. We would also like to make you aware that from this term, there will be a £2.90 charge for awards issued.
Good luck to all our swimmers this term!
Tiny Teddies October offer!!!
Register your child at Tiny Teddies Roko Nursery and receive 20% off your first month fees.
Tiny Teddies offer Nursery, Crèche, Holiday care and Before & After school care facilities for children aged 6 weeks to 13years, 5 days a week 51 weeks a year.
Please call Michelle on 0115 9812123 for more information.