Nottingham Newsletter October 2018
5th October 2018 | Nottingham
Manager’s Welcome
Welcome to October and the start of shorter days. Just a gentle reminder that as we reach this time of year, the outdoor pool will be wrapped up for the winter from Wednesday October 31st. We hope you’ve enjoyed using it this summer.
We hope that you’re still going strong with whatever goals you set yourself. It’s really important to have a goal and a focus in mind when you’re training. Remember to take advantage of your rokofit. - ensuring you have the best possible opportunity to achieve your health & fitness goals throughout the life of your membership. Book in to see a member of our fitness team today, if you need that extra support or just want some ideas of how to progress with your training.
Best wishes as we head into autumn
Julie Bowley & your Roko Team
special partner offer
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
Fitness News
Camp starting in October. Please speak to reception or call Alex for more information
How To Train The Core
Stage 1: Begin with the Breath
You should be able to comfortably inhale for 3 seconds, then exhale for 3 seconds, at a minimum. If this is uncomfortable, or unachievable, you are likely not utilizing the full capacity of your lungs, and not activating your diaphragm.
To train the Inner Unit, begin by lying on your back with your hands on your diaphragm, at the base of the ribcage. Inhale normally and as you exhale, apply a gentle pressure down on your diaphragm and continue to exhale until you are completely empty of air and continuing trying to exhale results in a rasping sound.
On your next inhalation, feel your diaphragm expand beneath your hands and draw the breath in slow and deep. You should feel your lower lungs/stomach expand first, then into your back and sides, and the chest should rise last.
Stage 2: TVA Engaged (Tranverse abdominus)
Whilst lying on you back, imagine you have a piece of string tied to your belly button and connected to the floor beneath you. As you exhale, imagine this string is being gently pulled to draw your belly down to the floor, creating a mini vacuum. When you inhale, try to hold onto this contraction and tighten it with each exhalation.
Engaging the TVA is simple enough – training the TVA to remain on is where the real challenge lies, as is best achieved through practice and mindfulness. If you know you have issues with core activation, I recommend having a mental cue to reset your posture and activate your core throughout your sets to ensure it remains on.
Stage 3: Segmental Stabilisation
Now that you can activate your deep core to stabilise safely, the next stage is to introduce movement at the Outer Unit whilst trying to maintain stability of the Inner Unit. E.g. Plank, Leg raises
Food Recipe
Vanilla Oatmeal
• 1 cup oatmeal
• 1 cup Skim Milk
• 1 scoop (30g) of Vanilla Protein Powder
• 1/2 teaspoon of Stevia
• Pinch of Cinnamon
Directions
1. In a big bowl, mix all the ingredients (except for the Protein Powder)
2. Cook in a Microwave for about 1 minute - stir the mix , then microwave for another 1 minute.
3. Let the oatmeal cool down for about 3 minutes
4. Add the vanilla Protein Powder
Quick Tip:
You can add 1/ 2 cup of berries (your choice of berries) to add extra flavour.
Nutritional Facts
(Per Serving)
• Calories: 531
• Protein: 45g
• Carbohydrates: 73g
• Fat: 6g
Children's News
EXCLUSIVE ROKO MEMBER DISCOUNT AVAILABLE
“1st Innings” Little Wickets for Pre-School Girls & Boys from 2 ½
Roko Nottingham on Friday Mornings
More than just learning to bat, bowl and field, Little Wickets sows the seeds for a lifelong passion for sport. ‘The Spirit of Cricket’ is at the heart of everything we do.
Kids have so much fun they don’t even realise the self-confidence & positive life skills they are learning. Fun warm-up games, skill based activities & soft ball cricket games focus on the ‘FUNdamentals of Movement’, to develop the kids hand/eye co-ordination, individual skills, physical fitness, a sense of team work & fair play. The coaches always encourage the kids to join in as independently as possible, but their grown-ups can join in as much or as little as they feel is necessary. Most importantly the emphasis is always on joining in and having fun!
Advance Block Booking Only backed by our Newcomer’s Guarantee
Don’t forget to tell Little Wickets your Roko Membership Number to secure your exclusive Roko Members Discount at the Friday Roko Sessions!
For more info:
E: info@littlewickets.com T: 0115 924 8476
www.littlewickets.com
Be our Friends on Facebook (Little Wickets) and twitter (@littlewickets)
Back To School - Back To Swimming!
A big welcome back to all our swimmers old and new! We hope you have had a great summer and raring to go.
We have recently introduced “parents evening feedback sessions” for the weekday swimmers and it has been a great success, enabling you to receive face to face feedback on how your swimmers are doing in their lessons, you’ve also come up with some fab suggestions so watch this space for 2019! This is something we are hoping to roll out for all swimmers eventually.
Thank you for your continued custom, the new term starts on w/c 8th October and runs for 11 weeks, pay by date is Sunday 30th September after this date all remaining spaces will be opened up to the waiting lists, members have priority over the spaces initially and then non members will fill the remaining.
the Joshua Tree
Hair To Experience Something More...
The large ground floor hair salon with its high ceilings & sense of space, offers the very latest in hair colouring, cut & design using Aveda’s up to 96%naturally derived hair colour. Our team boasts a portfolio of work from London fashion week to industry & model magazine shoots as well as specialising in wedding hair, hair up & braiding.
Your hair is the dress you never take off & we want you to love
Know Your Skin
Get to grips with your skin & any skincare concerns in this fabulous session. Using a “Woods lamp” to access skin type & sun damage you will learn what products are right for your skin including lots of tips & advice. At the end of this informative session, you can then redeem £10 against any Aveda skincare retail purchase recommended on the day.
25 mins - £25.00
*Monday – Thursday all Roko members receive 10% off
Look who’s back!
New: Cherry Almond Shampoo & Conditioner
98 % naturally derived, touchably soft hair and naturally sweet aroma
Sweet by Nature Wild at Heart
Shampoo £15.50
Conditioner £17
HotPod News
Autumnal feels all round as we head into October, there has never been a better time to cosy up and sweat it out …
There is something very special about stepping into the pod.
For 60 minutes you are whisked away to another world,
guided through a series of active and passive postures
whilst cocooned in the tranquillity of a little purple oasis,
and warmed perfectly in our 37 degree heat.
Just the job for cooler, darker days. And with 28 classes a week
to choose from, there really is something for everyone.
Calming busy minds
There are many benefits to yoga beyond increased flexibility (although that is a pretty good one too!).
Who doesn’t feel stressed at some point in their day, and we know that just even once a week an hour of hotpod can really help with
managing personal stress levels.
We know that because you tell us, regularly. The knock on effect is huge, from improved sleep to greater focus. Whether it is the workout feel of a Hotpod Flow class, or the slower paced Nurturing Flow, they both deliver the same stress-busting results.
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.
