Nottingham Newsletter May 16

6th May 2016 | Nottingham

Manager’s Welcome

Welcome to your May Newsletter. Find out how to Fast Track to your Summer Fitness with a great article about Tabata and HiiT training, then ensure you hydrate - we have all reasons you should! With our new Children’s Timetable there has never been a better time to add your children or family friends onto your membership.

Also please look into all that our Premier Partners have to offer our members. We welcome The Ruddington Arms as our new Premier Partner and Marco Pierre White has an extra discount for our members. We also welcome Chris Burton our new in house Physio who comes highly recommended.

Please look at our Swim article and save the date in your Diary for next terms renewals.

Thank you for your continued custom and we hope to see you in club very soon.

Julie Bowley and Your Roko Nottingham Team

Club News

Team News
Becky from our F&B team finished work on 27th April to start her Maternity Leave. We wish Becky a well earned rest and will keep you posted when her little one arrives

Add a Child from only £9.99 per month

Did you know that with no change to your contract length, you could add children to your membership from just £9.99 each per month? That's unlimited swimming and free access to our programme of children's activities.

Children's memberships are fully flexible (just one month's notice of cancellation is required) so you could add them to your membership for holiday periods or for the longer term.

You can add an unlimited number of children plus they need not reside at your address, so for example grandparents can add grandchildren or parents can add their child's friends.

For more information ask in club  or enquire on-line by clicking here.

Premier Partner Offers
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.

Sound 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 or by telephoning 07802801911

Our latest Premier Partner, The Ruddington Arms is a traditional pub located in Ruddington village, 5 miles south of Nottingham. Great seasonal and local food is at the heart of everything they do and the are inviting Roko members to enjoy 20% off your food bill from Monday to Thursday. Visit for more information. 

Fitness News

Aside from oxygen, nothing is as important as H20. Our bodies are made up of around 60% water and if we don’t maintain water balance we simply can’t function.

The good news is that drinking the right amount of water is easier than you think. A common recommendation is to drink eight pint glasses of water a day, however it’s not a hard and fast rule that everyone needs to stick to. For most people the ‘thirst instinct’ is very reliable. When water content drops to a certain level, thirst kicks in, and you respond by drinking your way to rehydration. This means you don’t need to consciously think about it, all you need to do is trust your thirst.

*Drink if you feel thirsty
*Stop drinking when you no longer feel thirsty
*If it’s hot or you’re exercising, drink more to compensate for fluid lost through sweating

Follow these guidelines and you’ll be well on track to optimal hydration – and enjoying the health benefits that go with it.

Water helps you exercise more effectively

Staying well hydrated while you exercise can help you perform at your best. Lose just 2% of your body’s water content (a relatively low level of dehydration) and your physical performance will suffer. It can result in altered body temperature control, reduced motivation and increased fatigue – making exercise feel more difficult, both physically and mentally.

Water aids energy levels and brain function

Become even mildly dehydrated and it can affect your energy and mood and significantly impact your memory and brain performance. A recent study of young women showed that fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches. A similar study of young men showed that fluid loss of 1.59% had a negative impact on working memory and increased feelings of anxiety and fatigue.

Water helps ease and avoid headaches

Studies show that, for many, dehydration can trigger some forms of headache and migraine. It’s also evident that often those suffering from headaches can relieve the symptoms by drinking water.

Water can aid weight loss
One simple tip to feel more satisfied: Drinking water before meals (around 2 glasses) can help some people feel fuller and eat less during meals

Improve your fitness, strength and fat burning – in just 30 minutes.
High Intensity Interval Training (HIIT) is one of the biggest fitness trends of the moment, and it’s easy to see why. 
Quick, efficient and fantastic for strength, fitness and weight loss, this style of training alternates short bursts of intense exercise with periods of rest. Just 30 minutes of HIIT can be the equivalent of a much longer steady state workout.
That means in a world where everyone is busy, HIIT allows us to fit in training that gets real results, with only a few hours a week.  

How to do HIIT
It is recommended to hit (pun intended!) three HIIT sessions per week, while also combining this with running (or a steadier state cardio sessio), weights or whatever form of training you enjoy. Executed correctly, fitness with HIIT improves at a fast level and people kick fat loss goals in no time at all. 

For HIIT to be effective, the two most important words are intensity and intervals. A session is only HIIT if you are working at a super high intensity – more or less your max heart rate and intensity – with the short intervals allowing you time to recover before you go again. 

The Tabata method 
A popular method of HIIT is Tabata training. Each session lasts four minutes, and it’s ideal for explosive exercises like squats and burpees. 
In a four-minute Tabata session, you’ll do:

• 20 seconds intense work
• 10 second rest
• Repeated 8 times

To create a fantastic 20-minute HIIT session, you can combine five Tabata sets back to back, with a 30-60 second rest in between.

Some popular exercises to use in Tabata training include squat jumps, tuck jumps, burpees, plyometric lunges, forward squat jumps, push up variations, and sprinting on the spot. Anything with explosive movements works well in a bodyweight HIIT session and will help you build muscle at the same time.

It's important to note that you need to work to a full range of movement. Slow it down, get the form right and really explode out of the ground on your reps. This is not about how many reps are achieved but the intensity at which they are performed. 

There have been many scientific studies to show that a four-minute Tabata set is as effective as a 20-30 minute steady state cardio workout such as stationary bike or jogging. This is due to the EPOC effect – excess post-exercise oxygen consumption, as well as maintaining muscle mass with strenuous plyometric style exercises.  

HIIT variations
Another great HIIT session format uses longer intervals. For example:

• 3 minutes warm up
• 30 seconds intense work
• 60 seconds at a moderate/easy pace
• Repeat 10 times
• 2-3 minutes cool down.

A session like this is ideal with things like running (think sprints on the treadmill), using a spin bike or a rower. 

Getting the most out of HIIT 
When doing HIIT, it is recommended (but not essential) to wear a heart rate monitor so that you can really keep track of how close to your max you are working. You will of course be out of breath and have a really great understanding of how fast and hard you are going, but adding in the evidence on the monitor will really confirm how intense you are working. 

After a HIIT session (and often during the rest periods), you will find yourself absolutely floored – but the fitter you get, the more you will be able to push through your intervals, and you will revel in the buzz of the afterburn. An effective HIIT session results in your body continuing to burn fat for hours post session! And PS you want to be floored during your rest periods and after the session…this is good, it means you’re working to your maximum!

HIIT training can be performed anywhere and everywhere as it typically uses very little equipment. Why not try one of our HIIT sessions in the studio (Tuesday and Thursday at 6pm or Saturday at 9am) or speak to a member of our fitness team to see how you can integrate HIIT training in to your workouts.


Chris’ past experience has seen him work as Head of Mediciine and Sports Science for Scunthorope United FC, Peterborough United FC, Hull City AFC, and as Head Physiotherapist at Queens Park Rangers FC, Barnsley FC and physio to the academy at Nottingham Forest FC. Chris has also worked for England Athletics covering both national and international competitions.

I am a passionate chartered Physiotherapist with over 10 years clinical experience, mostly in high performance sport, predominantly football. I am registered with the Health and Care Professions Council and the Chartered Society of Physiotherapy. I am also a member of the Acupuncture Association for Chartered Physiotherapist’s (AACP), The Society of Orthopaedic Medicine (SOM) and an active member of the Association of Chartered Physiotherapists in Sport and Exercise Medicine (ACPSEM).

Prior to working within high performance sport, I worked in the NHS and private practice, completing a wide range of rotations within the NHS. The musculoskeletal rotations included musculoskeletal outpatients, advanced outpatients, A & E, spinal injuries, GP clinics, hydrotherapy, lower limb and upper limb gym rehabilitation and Orthopaedics (trauma and elective). I then progressed as a senior Band 6 MSK Physiotherapist within an outpatient clinic. Working in the NHS provided me with a thorough understanding of musculoskeletal Physiotherapy.

Although working within the NHS is a very different clinical setting to football, this experience was invaluable for my development as a Physiotherapist. I regard my background in conditioning and exercise science and fitness as an integral component in my approach as a Physiotherapist. When dealing with patients I utilise both areas of expertise. My background in exercise science allows me to integrate a wide variety of gym conditioning techniques into the rehabilitation or individual conditioning programme.

If you require any treatment, help with rehabilitation or just a sports massage contact Chris on 07805 493 133 or look up his page on facebook – Chris Burton Physiotherapy.


We’ve got some exciting new classes for both you and your little darlings to try this term…

Toddler Yoga is a great way for parents and kids to stay active and exercise together. Toddler yoga uses stories, songs and play alongside basic yoga principles encouraging strength, flexibility and balance in a fun and entertaining way. Suitable from 3 years to 5 years of age. Spaces are limited so please remember to book your place at Reception. Toddler Yoga takes place on a Tuesday morning at 10.45am.

Music and Movement is also an addition to our timetable for pre-school and younger school aged kids, suitable from 3 years up to 7 years of age. Get your kids moving through musical play and movement! A fun, musically inspired session using percussion instruments…Make and noise and move your body! Takes place Wednesdays from 4.15 – 5.00pm, again spaces are limited so please remember to book your child in at reception.   

Reception and Club Lounge

If you are an independent seller, or know someone who is and would like to take up the opportunity of table hire at Roko, we have availability 7 days a week from just £25 per half day with a full days also available.  

Please contact us on 0115 9827799 or

Swim Fin – Available from Reception

The Swim Fin back float is a new and novel swimming buoyancy aid for junior swimmers which makes learning to swim fun. Shaped like a shark fin it is easy to use for the new and experienced swimmer. With a new swimmer the swim fin back float gives uplift and support leaving the arms free for propulsion through the water. As the swimmers confidence grows the swim fin back float will raise out of the water as less support is required.

For the advanced swimmer in the horizontal position the swim fin back float is almost completely out of the water and because it is streamlined it will not impede movement through the water. But even after it has done its job as a learning aid, it will always find use as a water toy, strengthening ability and building confidence for your little swimmers.

New for Spring – Speedo Swim Wear & Confidence Toys

It is important to introduce infants to the water as soon as possible to promote confidence. Check out our range of confidence toys available for those who are new to the water up to those who are confident in the water but will develop swimming skills and introduce some competition.

Have you got an event coming up and looking for the perfect venue? Our function room is available for hire! Even if you don’t have any special events coming up, our prices are a reason to celebrate… members, book a party this month and get free room hire!!  Even if you’re not a member our prices are pretty hard to beat! 

The room is perfect for anything from birthday parties to anniversaries, with a flexible room layout and high capacity we can really tailor it to suit your needs.  If you would like some more information just ask at reception or give us a call at the club. Or alternatively send an email to:

Swimming News

Term two of the swimming courses is now over half way through and I hope your children are enjoying their lessons and making good progress. I would like to give you advance warning of the renewal booking procedure for next term.
Term two ends on 21st May
Term three commences on 23rd May.
The Renewal booking period for those already on the program will take place from 7th May to 15th May. Please book promptly to secure your place. General booking will then be open for all from 17th May.

The children will be assessed for any awards gained during the last two weeks of the term.

Finally a reminder that our group swimming lessons will be taking place on Bank Holiday Monday 2nd May

If you would like to find out more about the ASA National Teaching Plan that we follow here at Roko, please visit

Kind regards
Julie Bramhall
Swim Development Manager

Tiny Teddies at Roko

Special Offer for May 2016
Register your child at Tiny Teddies @ Roko Nursery and receive 20% off your first month fees.
Tiny Teddies offer nursery, crèche, holiday and before and after school care facilities for children aged 6 weeks to 13 years, 5 days a week 51 weeks a year.
Please call Michelle on 0115 9812123 for more information.


FakeBake Manual Tan – Special offer for Roko Members
As the sun is starting to make an appearance, why not give your skin a healthy looking glow before daring to bare?! Our fake bake tan will be on offer for all Roko members at a special price of £28 (usually £40). During the 55 minute treatment, you will experience a full body exfoliation and Fake bake Gold manual tan application. Then in just 6-8 hours you will have a natural even looking tan which will last for days. Book in for a special occasion or simply just to give yourself a boost as we approach summer.

*Please note, a skin test is required 24-48 hours prior to the treatment.

Call us on 01159813111 to book in.

Joshua Tree Aveda Concept Salon and Spa
Next to Roko Health Club
0115 9813111

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