Portsmouth Newsletter August 2016

1st August 2016 | Portsmouth

Manager’s Welcome

I am pleased to say that the shower refurbishments are on track and looking great. We anticipate handing the ladies back on Wednesday the 3rd August and moving downstairs to complete the male changing room showers. The Refurbishment of the showers is due to be completed in its entirety by the 17th August. I would like to thank you all for your understanding whilst these works are taking place and very much hope you like the improvements we have made to the club.

On Friday the 2nd of September we will be holding a member and team party BBQ at the club to celebrate our 15th anniversary – more details can be found in this newsletter but I do hope to see you on the night.

Best regards

Alun Davies
General Manager

Friends & Family Offer

Invite your friends & family to join you at the club this month with a 2 week membership for just £20.

Visit www.roko.co.uk/portsmouth/offers for details or forward this offer to a friend now!

Club News and Events

Member Forum
Wednesday the 7th of September at 7pm

After the success of the forums this year I will be holding another General Manager quarterly Forum to meet with 8 to 10 members to obtain your thoughts on what is working well, what needs improving. If you would like to attend the next meeting can you please book in at reception, spaces are limited so please book early.

You said We did.

 “Can we please swap the changing rooms over permanently?”
To make this a permanent change we would need to undertake a switch of toilet cubicles and urinals and this would have extended the program time to complete the works and added significant additional costs that were not planned for 2016.  Since making the swap we have received good feedback from the ladies that the access for the pool and young children is much improved – Gents can we have your thoughts? This could take place in 2017 if it is seen as sensible change.

“Can you look into why some  members do not clean the machines after using them – it is not pleasant being the next person to use them.”
Can I please remind all members to bring a towel to the gym on each visit and make use of the blue centre feed roll dispensers dotted around the Gym and Studios. We have selected cleaning slots during the day and the area is cleaned every morning by our team but we do require users to leave the equipment in a clean condition for the next user.

Fitness News

PT Update
Each month we have been promoting one of our PT’s, This month we have 2 NEW PT’s who have joined our team and I’d like to introduce them to you:

Andrea Unguras

 Personal trainer reps level 3

Psychology BSc

Referral qualification

¨     Experienced with mental health, hypertension, high cholesterol, COPD, asthma, obesity, diabetes, osteoarthritis, rheuma, osteoporosis, back pain.

Weight management, endurance training

Kettle bell and circuit training

Andrea is offering Free Taster Sessions this month – ask reception for details.

Rob Stroud

 Level 3 Personal Trainer

 Bsc (hons) Sport and Exercise Studies

 CIMSPA Registered

 Sport Specific and Event Training

 Weight Management

After 2 years away from PT, Rob returns to the gym floor environment. To celebrate this, he is offering a FREE Polar Heart Rate Monitor, compatible with our LifeFitness Cardio equipment, for any 10 session pack purchased in August. Stocks are limited so book today either in club with Rob, or by emailing RobStroudPersonalTraining@gmail.com.

Importance of Drinking Water
Staying hydrated is hugely important for us when exercising and just in general, especially in this hot weather!

Our body is made up of around 60% water and, in the main, is the principal chemical component. The bodies system and every organ need water to function properly. Water also promotes a healthy heart, skin and helps to fight infection. It also flushes toxins from the body, raises energy levels and can aid in weight loss.

Tips for staying hydrated:

Keep a bottle of water with you during the day. Purchasing bottled water is expensive and creates plastic bottle waste. Carry a reusable water bottle and fill it from the tap instead.

Be sure to drink water before, during, and after a workout.

When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.

If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.

Drink water when you go to a restaurant. It will keep you hydrated, and it’s free!

Not enough time for the gym? Well you do now!

Did you know you can reduce the length of your training sessions with supersets?

During supersets, you pair up two different sets of exercises, one right after the other, without resting in between sets. By doing so, you save time, add intensity, and help build muscle while also getting your heart rate up — hello, cardio!

Give it a go and let us know what you think!

Group Fitness

The new Les Mills class releases went down well on our launch weekend in July, thank you to everyone who came and took part! Please pick up a copy of the August timetable, available at reception or online, to be aware of any changes to the August timetable for the summer.

If you have any Group Fitness questions or feedback please email achase@portsmouth.roko.co.uk

Class of the Month

We have around 80 classes a week on our busy class timetable, and many Roko members have yet to try some of these! We will feature one each month in our newsletter so that any questions you have are answered, and you know what to expect when you decide to come and try something new! This month our featured class is Bodybalance.




Bodybalance is ideal for anyone and everyone! It’s the yoga based class that will improve your mind, your body and your life! During bodybalance an inspired soundtrack plays as you bend and stretch through a series of simple yoga moves, and embrace elements of Tai Chi and Pilates. Breathing control is all part of the exercises, and the instructor will always provide options for those just getting started. You’ll strengthen your entire body and leave the class feeling calm and centred.

Take a look at our Group Exercise timetable for Bodybalance classes, come along and find out if Bodybalance is for you, no need to book!  

Group Exercise Courses


The ‘No fear’ academy have started running Krav Maga training sessions here at Roko on Wednesday evenings at 8pm. These are open to members and non- members, for more information call 02381 550033 or visit www.nofear-academy.com or take a look at their Facebook page.

Karate for adults and children

Kokoro karate are a long established karate group who train here at Roko. They run sessions on sunday morning at 10:00 and Friday evening at 18:30.


If you have always wanted to try karate then come along for a free session on 21st August at 10am.

For more information on the karate call 07824 511463 or email kokorokarate@hotmail.co.uk

Junior Activity News

Through the summer holidays, Junior Activity programme has changed. Please ensure you pick up your Junior Activity Timetable from Reception with full class listings for the entire summer holiday.

Swimming News

Swimming lessons are due to be rebooked NOW ready to commence again from 1st August 2016 with the next 10 week block of lessons. Remember to get our slips in to re-book, before the lessons are opened up to the waiting lists.

Whether you’re an adult or child, want to learn to swim or improve your stroke- Roko offers a variety of 1-1 or group lessons to both Members and NON-Members.

The swimming programme is delivered by professional, highly trained, motivated teachers who are passionate about teaching swimming. With all our classes being in either our 20m indoor pool or children’s splash pool; we are able to offer to a wide range of ages and abilities; including:

Parent &Toddler (1-3 yrs)

Parent & Toddler advanced (3yrs+)

Junior ASA Swim Programme, levels 1-12 (4yrs+)

Adult beginner, improver & advanced

1-2-1 Lessons for all ages

Roko are very proud to offer a structured awards scheme enabling your child to Progress from beginner to advanced levels; continuously assessed through our ASA programme.

For more information or to BOOK your swimming lessons today: Call Becky Jordan (Swimming Co-ordinator) on 02392 651 400 or email: rjordan@portsmouth.roko.co.uk

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