14th September 2018 | Nottingham

Manager’s Welcome

Roko is looking for reasons to celebrate the success of our members. If you know somebody who you think deserves recognition, maybe they have overcome an illness, smashed a weight-loss goal, or swam their first 5 meters... it can be anything, we want to know, and we want to tell them how amazing they are. We will be offering various prizes each month from PT sessions, Roko merchandise, and even a free months membership. Get involved! Let's all support each other!

Get involved by nominating a member with the reason you feel they deserve recognition via email to Mark Lynas MLynas@sportsleisuregroup.com, via Facebook message or by filling out a comment card in club.

Have a great September

Julie Bowley and your Roko Nottingham Team 

Member Referral

Tell Your Friends & Family - Join Us On National Fitness Day 26.09.18 for FREE
National Fitness Day is the biggest and most visible annual celebration of physical activity. To help celebrate it, we are having a FREE club open day all day where everybody is invited to get active for the day.

To invite your friends along, tag them on our National Fitness Day Facebook post or email them this link: https://www.roko.co.uk/nottingham/offers/nfd

Roko App

If you're not one of the 1,000 + Roko Nottingham members who have downloaded the app then what are you waiting for?
Using the Roko app gives you 8 days in advance class booking.
You can book your rokofit. sessions via the app: gymfit. stayfit. classfit. familyfit.
And all club timetables are available on the app.

Please click here for full details on how to register once you have downloaded the app.
*Please remember to cancel your place if you can no longer attend.

Fitness News

National Fitness Day - Join In With Our Fitness Challenge on 26.09.2018
We believe fitness has the power to change lives. Everyone finds fitness for a different reason, but it’s never just about losing weight or beating your best time. It’s much, much more.

To us, fitness is about being good to ourselves and celebrating what our bodies can do. It’s about becoming empowered as we challenge ourselves and grow stronger. And it’s about finding joy and confidence as we support one another in a journey to become our best selves.

National Fitness Day is a single day to celebrate the strength and empowerment we find through fitness, but it’s also a community and a movement dedicated to continuing to inspire people across the country to pursue a healthy lifestyle and grow through fitness – both physically and mentally – along with us.

So please do join in our gym challenge on National Fitness Day! See posters and information in club!

Fitness Workout Suggestion
Why Not Give Our Fitness Workout a Try!

Do 8 reps of each movement in sequence (e.g: 8 x deadlifts, 8 x Bent over row, 8 x Romanian deadlifts, etc.)
Rest 60 seconds after all six exercises are completed.
Aim for 4-6 sets depending on Fitness Level.
Load the Barbell with your 8 Rep Max for your weakest lift, which with this complex will be the Push Press.
The workout should take anywhere between 15-25 minutes. It can also be done as a finisher to your normal routine, instead of cardio.
Give one of our fitness team a shout on the gym floor if you need any help with these.

Why Use a Barbell Complex?
•        Great for Fat Loss and Conditioning
•        Time Efficient
•        Improves Neuro-muscular coordination

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)

the Joshua Tree

“If my hair looks good I can deal with anything”

Our team of stylist are highly experienced in working with all hair types and texture. After a personalised consultation, enjoy an Aveda Sensory Journey using natural essential oils and a Stress-Relieving Scalp and Shoulder Ritual before your service.

Aveda Full Spectrum Hair Colour
Our colour uses plant power instead of petrochemicals and is manufactured with 100% certified wind power; immerse your hair in up to 99% naturally derived formulas for essentially damage free results.

Botanical Therapy Hair Treatment Services (all hair types includes a blow-dry & scalp massage)
Innovative plant micro technology penetrates strands for intense moisture and repair with customised treatments to meet your personal needs-restoring balance to the ecosystem of your scalp and hair.

60 minutes £45.00

Glossing Service
99% naturally derived treatment – with a soothing lavender aroma. Choose from either a clear gloss or a customised colour gloss to enhance your hair with extra shine.

From £25.00

All our colour prices include an Express Blow Dry with a member of our New Talent Team. There may be an additional charge in cases of long/ thick hair.

FANCY AN UPGRADE? Check out our styling & blow dry prices.

Travel Essentials from £20.00

Fortify damaged hair with Quinoa protein, wheat protein and soy oil, to instantly repair, protect and strengthen stressed hair with the Damage Remedy pack. £20.00, worth £27.00

Greet the day feeling vibrant, loving your colour and preserving its vibrancy with Colour Conserve, also £20.00.

Reduce hair loss with 98% naturally derived  Invati Men – 4 out of 5 men say their hair feels stronger and looks thicker - Invati Men Thicken & Invigorate £24.50 worth £33.00

Mix it up with Aveda’s ultimate styling essentials. Create 3 different looks with the Style and Texturise kit, £20.00.

HotPod News

….keeping temperatures at a toasty 37 degrees all through September in the pod….

Our intro offer for newcomers is a great deal and runs all year long: 

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

Message notts@hotpodyoga.com if you haven’t claimed your personal discount code yet

The perfect way to set yourself up for the week ahead.

For those who want to get their sweat on and feel like they have done a workout: the 5pm Hotpod Flow class is the one for you on a Sunday evening.

For those who want a deep, relaxing stretch out and total relax:  check out Hotpod Nurturing Flow at 6.30pm on Sundays. 

And a lot of people do both!  Best of both worlds.

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.

Adjust Massage

If you answer YES to any of the following then you need a Sports Massage!

Do you carry a heavy handbag?
Work at a desk?
Drive long distances?
Carry a child on one hip?
Exercise regularly?

Sports Massage isn’t just for people who play sports, we help everyday people with issues such as a stiff neck, tight shoulders, tired lower legs or lower back pain.

Early Mornings, Late Nights, Weekends - don’t forget our team of qualified therapists have appointments before work, after work and at weekends to suit all schedules! BOOK NOW

Don’t forget that as a Roko member you get 10% off our treatments at Roko as standard.

Get more Active with Biomechanics Testing 

Suffering from persistent pain that is getting in the way of your training or day-to-day life? Then biomechanics testing may just be the answer.

Check out our latest biomechanics blog to learn more on how we can help you to move better.