Portsmouth Newsletter May 16

6th May 2016 | Portsmouth

Manager’s Welcome

Well spring has finally arrived!. I hope you managed to take advantage of the half price guest fee over the bank holiday weekend and enjoyed the club with friends and family? The good news for those who missed out is that we will also be running the same promotion at the end of the month!! So please remember to add the date to your diaries.  You may have seen that we are running a competition to win a 48 inch Samsung curved smart HD T.V this month – details on how to enter are on reception and further in the newsletter - you have to be in it to win it.

May Half Term will see the launch of our Brand New Junior Activities Programme! All our new classes will be starting then. Please pick up the new timetable and keep an eye out in club for more details.

Make it happen this May at Roko.

Kind Regards,
Alun Davies
General Manager

Your chance to win a 48" Samsung Curved Smart TV

As a Roko member you’re already engaging with your health & fitness. But do you know someone else who is still just thinking about it?

Well now’s a great time to introduce them to Roko. We’ll give your friends a personalised tour of the club showing them everything they can benefit from. And if they decide to join Roko then as a thank you, we’ll give you an entry into our prize draw to win a 48" Samsung Curved Smart TV. It'll come just in time to watch an amazing summer of sport in style!

There’s no limit to the number of friends you can refer, so get started by clicking here:. http://www.roko.co.uk/portsmouth/offers/friends


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.

You said we did

Your ongoing feedback is much appreciated at Roko, and it is one of the driving factors behind change and improvement around your club. Feedback cards left at reception have already helped towards many improvements around the club such as the audio system upgrade, the introduction of fully laned swim sessions, changes to the way classes are booked and many other changes detailed in previous newsletters.

In the month of April we received a total of 25 feedback cards. Of these 25, we have managed to find positive outcomes for 21 of these, and there are 4 where we are still looking at how we can adapt what we are currently doing to action the feedback. So what have we done in April to move the club forward following your suggestions?

You Said - “The Family Changing room is dated and is in need of some attention”.
We Did – Over the course of 2 days we closed off the changing room and undertook redecoration work. In this time, we replaced and waterproofed walls that were damaged, retiled around the shower, removed the mirror that was behind the lockers, decluttered the room and gave it a fresh lick of paint! The changing room now looks fresher and a much nicer environment in which to get changed!

You Said – “Some of the Yoga Mats have seen better days!”
We Did – We replaced a dozen back in March, and we have replaced another dozen in April. We now have a full basket of good quality Yoga Mats for you to use! All we ask is that you return them to the basket neatly after use to ensure they stay as fresh and undamaged for as long as possible!

You Said – “Bring back the back stroke flags in the pool!”
We Did – The flags have gone, but we have an alternative. On Friday 6th May we will be marking the ceiling with some black circles that will indicate 5m from the end of the pool. We believe these will look a lot neater than the flags and less “swim gala”. We really hope this solution works.

As ever, we are working towards an effective feedback and communication culture to help improve your club experience.   No matter how trivial you think it may be, please leave us a card or come and speak to Rob or any of the staff and we will strive to continue to improve.

Fitness News

PT Update
Each month we will be promoting a different Personal Trainer, this month it is the turn of Vince Sanders.

Muscular Endurance Training
High Intensity Interval Training
Exceptional Motivator
High Calorie Burn Workouts
Martial Arts, Padwork and Contact Sports

Vince has been in the leisure industry for 7 years and has been personal training clients for over 3 years. Vince is a father of 2 so understands the pressure of finding time to visit the gym. Vince is also a qualified swim teacher. Vince comes from a sporting background in martial arts and rugby.

For more information on how Vince can help you contact him on vsanders@portsmouth.roko.co.uk

Nutrition Advice
Most adults and children in the UK eat too much sugar. Cut down by eating fewer sugary foods, such as sweets, cakes and biscuits, and drinking fewer sugary drinks. The kind of sugar we eat too much of is known as "free sugars". Free sugars are any sugars added to food or drinks, or found naturally in honey, syrups and unsweetened fruit juices.

Many foods and drinks that contain added sugars can be high in energy (measured in either kilojoules/kJ or calories/kcal) and often have few other nutrients. Eating these foods too often can mean you eat more calories than you need, which can lead to weight gain and obesity.

Adults are advised not to eat more than 30g of free sugars a day, which is roughly seven sugar cubes. Children should have less than this.

Source, http://www.nhs.uk/Livewell/Goodfood/Pages/sugars.aspx

Training Tip
Make it fun! Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine. Ask family and friends to join you, you may be more likely to stick with it if you have company.

Or join an exercise group, health club or ta community centre. Many churches and senior centres offer exercise programs too. (Remember to get your doctor's permission first.) Use variety to keep your interest up. Walk one day, swim the next and then go for a bike ride on the weekend. Use music or audio books to keep you entertained.

Source, http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/StartWalking/Getting-Started---Tips-for-Long-term-Success_UCM_307979_Article.jsp#.VyORVGf2aUk

See one of the fitness team to book a review to see how you can make your training fun!

Personal Training
BOOT CAMP COMING SOON IN MAY. If you are interested in attending Antony Pink’s Boot Camp, please write your name on the list at Reception.

Antony Pink presents a 6 week fat loss programme:
Lose Inches
Lose fat fast
Increase strength
Tried & tested programme
Nutrition plans
Real results Guaranteed
For more information telephone:07920842390 or email: antony.pink@yahoo.com

Group Fitness

Starting on 2nd May we are trialling an early morning Vinyasa Yoga class on Tuesday mornings at 7am with Jackie Moon. This is a class that will increase your strength, endurance and flexibility, with all of the usual yoga benefits – breathing, meditation and relaxation. This is a fantastic way to start the day! If you are interested then come along and give the class a try.

We also have Hatha yoga classes with Hilary on Wednesday at 8pm and Saturday at 10:30am. Hilary has been teaching yoga at Roko for many years, her regular class members have fantastic things to say about her classes and would love to welcome new class members to come along and discover the benefits of taking a regular yoga class.

These classes are suitable for all fitness levels, if you have any injuries or medical conditions that you think may limit you then please come along and speak to Jackie or Hilary at the start of the class and they will be able to advise you on how to get the most out of the class.

For more information on this or any other class please get in touch: achase@portsmouth.roko.co.uk and we will be happy to answer them.

At the beginning of each month, Please pick up a copy of our group exercise timetable at reception or take a look on our website, so that you are aware of any timetable changes.

Children’s Activity News

Brand New Junior Activity Programme
Starting week 30th May 2016; Roko Portsmouth’s new junior activity programme will be launching! This brand new programme has an after school activity every day for our junior members to enjoy and NEW exclusive classes for ages 12-15!
ALL junior members can enjoy these new classes completely FREE!
Non-members are welcome at a fee of £4 per class, so why not bring your friend along to join in the active fun.

Pick up the NEW timetable at Reception or for more details email sharvey@portsmouth.roko.co.uk

Club Lounge

Swimming News

Expanding our Adult classes
Due to popular demand we’re expanding our programme of adult swimming lessons:
6:30pm - Beginners (30 mins) Designed for first time/non swimmers
7:00pm - Intermediates (60 mins) Aimed at those who can swim basic strokes but want to learn front crawl, backstroke, breaststroke and butterfly techniques

NEW Triathlon Swimming starting Tuesday 24th May
8:00pm ( 60 min ) - Beginners course to Triathlon Swimming. Coached by our very own experienced Open Water Coach and amateur Triathlete, this course is designed for novice triathletes, to help with front crawl technique, pacing, speed and endurance and includes Pool to Open Water transition

For More details please contact Rebecca Jordan on rjordan@portsmouth.roko.co.uk or See Reception

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