9th September 2019 | Nottingham

Manager’s Welcome

Are you sweating?  There certainly has been times this summer when the temperature has made us all sweat!  But what about when we exercise? Are you a ‘go through the motions’ sort of person or an ‘all out sweat or nothing’ sort of person?

With this in mind we are throwing down the gauntlet and asking you to sweat through September! All for a good cause of course! 

We would like to encourage you to do some exercise that makes you sweat every day for 30 days and it’s all for Cancer Research UK. 

We have such a wide range of classes both in the studio and on the gym floor where you can really challenge yourself.  Don’t think that you can’t sweat in pilates, yoga or aqua.  If you put the right sort of effort in then YES you can.

Watch out for gym challenges to keep you motivated or if you prefer come and book your stayfit. for your Sweatember Challenge.

Let’s help give Cancer the Boot! Sign up at:: https://www.cancerresearchuk.org/get-involved/find-an-event/charity-challenges/sweatember

Come and join us for this charity event. Whatever your reasons for working out, be it for lifting your mood, giving you focus, goal specific we look forward to seeing you in club through September.

Best wishes

Julie Bowley & your Roko Team

Club News

New Member Surveys – Please Help Us Get Even Better!
We have introduced new member surveys which are sent to you by email at regular intervals and, as valued members, we would love you to help us develop your club by giving insight through these new surveys.

They ask you to give your Roko a score and then confirm the main reasons for giving this score. Your feedback will help us to learn and to develop your club; we can report on it and detect themes making improvements to areas of the club it relates to.  Thank you in advance for helping us to improve – we really appreciate it.

Fitness News

RokoRIDE Sessions - Will they make you sweat everyday? 
Our new sessions have been increasingly popular and RokoRIDE is a great way of increasing fitness whether it’s for a specific event or just to keep fit. We do hope that you are enjoying our new bikes. Watch out for our metric specific Performance, FTP and Sprint8 sessions coming in September! 

What’s a Performance Session?
A 45 minute RokoRIDE Performance session can be based on the results achieved on your FTP test and working with percentages of that.  Or, you can work with distance or calories. Inputting your percentages into the console and working with them, using the light system to stay within zones will keep you engaged and motivated within your workouts so that you can keep achieving your results.

FTP Session
An all-out effort to measure and improve your cycling performance.  You will be instructed to take either an 8 minute or 20 minute test.  The FTP test is defined as the highest power output that a rider can maintain in a steady state without fatiguing.  Once established, instructors can outline power training zones for riders.

Sprint 8 Sessions
Sprint 8 indoor group cycling class is an efficient, fat-burning HiiT workout.  These sessions will help to maximise your health and physique with a science-based, anaerobic interval training regimen that uses intensity to optimize the effort you put in. 

Class Timetable
Changes to our group exercise timetable will take effect from 16th September – check out our APP for changes to studio classes, new instructors and new classes on the timetable to take us through to December.

Shred 3.0
Due to the success of our 8 Week Shred programme with Conor, we will be running a further 8 Week Shred course from the 16 September at 6.45pm.
The course will consist of both cardio and weight training aspects and will include measurements and nutrition advice.
Training within a group environment is a great way of training in the gym. Interested?  Book your place at reception.
£56 for members and £80 for non-members

Celebrating the Menopause
Tuesday 17th September 1.30pm – 3.30pm

Join Jade for an afternoon of yoga and a workshop focussing on all things peri-menopausal and menopausal.  With loads of advice on exercise and nutrition through this stage of our lives it’s a workshop that shouldn’t be missed. 

This is a FREE event for Roko members, but please feel free to bring along friends, family who you may feel will benefit from this informative workshop. 

Places are limited so booking is essential. 

Swimming

Fitbody Swim
Are you an adult who would like to improve your swimming stroke? Need some pointers, suggestions, training ideas?  Come along to one of our swimfit. sessions - these are a 30 min session with a swimming teacher on the following days:
6.00pm Mondays
9.30am Tuesdays
5.30pm Wednesdays
7.00pm Thursdays

Book on the app or in with reception, spaces are normally available every week or contact jennie.keast@nottingham.roko.co.uk for more information.

Swimming Term 3
We still have a few spaces available in our swimming lessons, contact me on jennie.keast@nottingham.roko.co.uk to book your free taster lesson or assessment.  Lessons run Monday-Sunday, small group sizes-all lessons are taught by experienced level 2 teachers.

Hi All,

Paulina here taking this opportunity to say hello to everyone (virtually) and introduce myself.   I’m a Sports Rehabilitation Graduate with a wealth of experience of working with all types of patients ranging from professional athletes to weekend warriors and from the “good weather” gardener to the office professional. Regardless of your profession I help people who have low back pain, neck pain, shoulder pain etc and help them transition back to pain free function, be that just carrying out activities around the house or at work, or more demanding activities and hobbies.

I do my best to help my patients,  understand their problem and the rehabilitation journey itself. I aim to empower my patients with education, as well as offer treatments like shockwave, manual therapy and exercise to help reduce pain levels and restore function quicker.

If you have a specific injury, or simply a pain that affects you at work or stops you from doing what you love, please get in touch. If you’re unsure if our therapy services can help you, we will be offering a FREE 15min Drop In Clinic to help establish if we can help you with your issue. Details of our next FREE DROP IN CLINIC will be available soon.

Please contact me on 07517 307621 for bookings or advice.

Best wishes

Paulina

NEW LOYALTY SCHEME TERMS

WE LOVE AVEDA & KNOW YOU DO TOO.  AT THE JOSHUA TREE, WE REWARD OUR GUESTS A LITTLE SOMETHING BACK, JUST TO SAY THANK YOU.

TO GET STARTED, SIMPLY ASK TO JOIN WHEN YOU MAKE AN AVEDA RETAIL PURCHASE THAT IS £10 OR MORE & START COLLECTING STAMPS FOR EVERY £10 YOU SPEND.

THEN, WHEN YOU HAVE 10 STAMPS ON YOUR LOYALTY CARD, AS A THANK YOU FROM US, YOU CAN REDEEM YOUR CARD AGAINST ANY OF OUR LOYALTY REWARDS TREATS- ABSOLUTELY FREE.

REWARDS MENU- SELECT FROM THE FOLLOWING;

• £10 off any salon service
• £10 off any retail purchase
• Aveda Stress fix head, neck & shoulder massage
• Damage Remedy Hair conditioning treatment
• Bespoke skincare & rituals consultation

1. The JT loyalty card must be given in at the time of redeeming the card will be taken by reception, with a clear pen note stating how the reward was taken i.e. – DAMAMGE 2. REMEDY CONDITIONING TREAT, wrote across the card and initialed, a 10% reward card ‘button will be on the system to amend the bill on departure
Every card will be saved, and each completed card will have the ‘serviced used or product/service discount’ logged onto a spread sheet on the desktop

JOSHUA TREATS
Clients who return for their next service before 4 weeks we will offer 10% discount
1. The return appointment needs to be made before departure, under 4 calendar weeks 28days (not ‘month’) Notes to validate date-discount must be clear and initialed
2. Client date change, over 4-week period voids discount, if due to operational reasons WE have to change appointment the discount can be kept

Pay for three services outright, and your fourth will be discounted by 50%*
1. The 3 services must be paid at the payment point, the services can only be 4 of the same or equivalent value/cost – the course is nonrefundable
2. The ‘paid appointments’ must be logged on client card as a credit – it is essential the appointment are logged as used- with the date time and initials of receptionist.
3. The 4th treatment at 50% discount will also need to be logged as used and 50% authorised and initialed

Book your next service before you leave, and you will be put into monthly prize draw; to win one ‘treatments for instant results’
1. The client name, and appointment will be logged on a spreadsheet (per calendar month) a name will be chosen at random to win prize from menu instant results section – in-service only. We will be posting the name on social media therefore GPDR must be ticked for prize draw applicants

HotPod News

- S E P T E M B E R –

 That back to school, back to everything, feeling. 

Time to pick up where you left off, and maybe even get into something new…

With our NEW refer-a-friend scheme, 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!

Get sharing the hotpod love this September!

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

Meditation & Mindfulness Workshop:
Saturday 7th September
12:30 – 2:00 pm

The session will be held in our dimly lit, calming pod, but without heat.  We will do a very gentle warm-up to release any tension through the body, and then we will be seated or lying on the floor. 

No previous experience of yoga  or meditation needed.
Buy your £15 pass here and then click to book on the calendar.

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.

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