4th October 2016 | Portsmouth
Autumn is now upon us and the clocks go back soon!! As the nights draw in why not make the most of your club and set yourself some winter targets. Our Fitness team are on hand to help you review your goals and provide new fitness programmes. Alternatively, why not try some group motivation? We have over 85 classes per week to suit all interest and abilities and our studio team would love to welcome you. Grab a timetable from reception or look online and get yourself booked in. Make it Happen in 2016.
refer a friend who joins
& you both get a Roko voucher pack* worth £110
Introduce a friend to Roko and if they decide to join then we’ll give you both a Roko voucher pack worth £110. There’s no limit to the number of friends you can refer and receive rewards for and we hope you can really benefit from this voucher pack.
But it can only be yours if you refer a friend to us, here’s how:
1. Simply click here, refer your friends on-line and we’ll contact them to arrange their personalised tour, or
2. Speak to one of our membership team in club who will be happy to help.
You Said - “why is there sand in the bottom of the spa”.
We Did – Over the past month we have had to close the spa on two or more occasions to do some essential maintenance. We have changed some valves and cleaned the system to ensure we keep the water clarity and hygiene at the highest levels. Part of these works requires cleaning the sand that filters the water and we have found that some sand is passing through the valves and entering the bottom of the tank. Matt the maintenance Manager is aware and has a system for cleaning the sand from the pool and will endeavour to find the valve that is passing sand and replace. I can assure you that it is perfectly clean and just a little unsightly.
You Said – “ I am really pleased with the works you have done to poolside and the showers but can we have the towel hooks reinstated.”
We did - I am pleased you like the changes we have made to the club, we have purchased additional hooks for towels on poolside and will replace this month. The showers now have hooks on the backs of the doors so we will not be adding any to the shower walls.
You Said – “A couple of the FitLinxx resistance screens are not working!”
We did - Unfortunately, they’re unable to service the units and we are now looking into alternative suppliers to provide a system that is both member friendly and accessible to all. We will make every effort to maintain the equipment we have or provide alternative equipment until a solution is found. We will of course communicate our future partner in the near future.
You Said – “I think it is really unhygienic that some member s do not bring towels to the gym or clean equipment after they have used it.!”
We did - May I please remind all members that they should all bring a workout towel and water bottle to the Gym. We have blue wipes and blue towels to assist with the cleaning of the machines and we would like to remind members that it is good gym etiquette to leave the machine clean for the next user.
Good Fats vs. Bad Fats
Basically, there are two groups of fats: saturated and unsaturated. Completely avoiding fatty foods in our diet sounds like a good idea for weight loss, unfortunately it’s not as simple as that. Our bodies require fat from foods however they should be consumed within moderation. It is still often debated that saturated fats are bad for you if too much is eaten, but here are some examples of foods from both groups that can be included in your diet.
|Unsaturated fat||Saturated fat|
|Nuts||Fatty beef, lamb and pork|
Tracking progress will be hugely beneficial to training, as it allows for progressive overload. From this you will be able to see results not only visually but from tracked figures.
Every month we monitor class attendance and feedback and strive to update the class timetable accordingly. This means that there will always be ongoing changes. If you have any feedback then please let us know email@example.com.
Following feedback from members, from October 2016 we will be trialling a BodyAttack class in place of the 9:30am BodyCombat class on Monday mornings. This will run on a trial basis for two months and if successful will continue. BodyAttack is a fantastic, fun, motivating cardio class and we hope you will enjoy this change.
Please remember to pick up a timetable at the beginning of each month to be aware of any timetable changes, or take a look on the Group Exercise board outside the studios.
We had a good turnout for our launch weekend on 24/25th September and hope you are enjoying the new Les Mills releases.
Class of the Month
Last month our featured Group Exercise class was Les Mills GRIT. During September we saw quite a number of members try Grit for the first time, we hope you all experienced a fantastic workout session!
This month’s featured class is Bodystep!
Basic stepping, just like walking up and down the stairs, is at the heart of BodyStep- a full body cardio workout to really tone your butt and thighs!
Our fun, fit and bubbly Bodystep instructor Kerry will coach you through the workout. The BodyStep class features invigorating hit music to inject a whole lot of fun along the way! At Roko we run BodyStep classes with Kerry on Friday and Saturday mornings at 9:30am.
Don’t worry if you have never tried this awesome class before, come and speak to the instructor at the beginning of the class and she will let you know what to expect and ensure there ae plenty of options along the way to get you started!
Roko Junior Activities would like to introduce our new Junior Team:
Sarah, David, Yan, Sam and Andrea will all be leading in the various After School classes and Teen sessions available. The classes’ days and times have changed as we developed the programme; therefore please ensure that you pick up the NEW TIMETABLE at Reception and remember you can BOOK any Junior Activity at anytime.
All sessions are FREE to our Junior Members and Just £4 for Non-Members- we look forward to seeing you there.
The next block of 10 swimming lessons begins on Monday 10th October - and if you are looking to join our swimming lessons you can book from 3rd October.
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 is 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: firstname.lastname@example.org
First Steps Day Nursery
Holiday camp: We are ready to take bookings for our October half-term holiday camp for 4-12 year olds is running 24th-28th October. Please see program costs and offers on our website www.firststepsnursery.net Extra time, meals and sibling discounts are available.
Need childcare during the holidays, we are here for you, care payable by the session or for Roko members crèche sessions available within the nursery and holiday subject to availability.
We are currently experiencing high demand in our baby room, with limited availability on many sessions. We working hard to overcome this hurdle and hope we can offer alternatives to suit your needs.
We have spaces on most sessions for 2/3 and 4 year olds and those in receipt of Government funding.
Please do pop in to view the nursery any time 10-11am or 2-3pm, no appointment necessary.