29th January 2016 | York
Welcome back after what I hope was a happy holiday period. No doubt many of you will be feeling well fed and watered by now and I ask why not? A record number of you kept your programs going and visited the club in the last two weeks, but if you slipped out of the habit and didn’t make it, it only takes one visit to break this pattern!
Most of us will have made and broken at least one New Year’s Resolution in our lives. Each year we try to change something about our behaviour and research suggests most of them fail. This same research identifies three things that separate those that stick and those that don’t.
Make Your Goal Attainable: It may be more exciting to choose a target like losing 50 lbs or giving up alcohol for ever. However, it is far more practical to take manageable steps than attempt a complete life overhaul. The advantage of setting achievable goals is that you can always up the ante and set another target.
Know That You Will Stumble. That’s Inevitable, and Okay: Beware the ‘what the hell’ effect. This is where you miss an exercise session or eat something you shouldn’t and so think "this day is ruined I’ll just start again tomorrow, or next week, or next month".
Be Motivated and Committed: Behaviour change is hard. A key task is to plan ahead the steps that are required to achieve what you want, rather than just diving in with wishful thinking. Do you have enough gym kit? Where will you keep it? What will you do if your training buddy can’t make it, do you have another program? When will you visit the club? And so on. Work out the obstacles to you being successful and come up with the solutions in advance.
Good luck and if you get stuck don’t forget to ask for help!
Gary Jepson and Your Roko Team
get your exclusive make it happen wristband & bring a friend for FREE
pick up your card from reception
kick start 2016
•Book a FREE Touch Base programme review with a member of the fitness team to refresh your programme and get you on track.
•Bring a friend to workout with you for FREE before 29th February 2016. (Pick up your card from reception.)*
receive your exclusive wristband
Fully complete your card, visit the club 8 times before 29th February 2016 and receive your limited edition make it happen wristband.
* see card for full details
Do you struggle to find space for that early morning breakfast meeting? The business suite here at Roko Health Club York is available from 07.00 to 21.30 weekdays or 08.00-19.00 Saturday & Sundays. We offer excellent rates on hourly, day or weekend basis. Light refreshments can be provided, along with free parking and use of our fabulous spa to unwind afterwards.
Charity Month in aid of Huntington’s Disease
We would like to thank all our members for their huge support and donations during December and especially on our Charity day, the total raised for the HDA was an incredible £427.07, thank you.
Let’s kick start the New Year together, book a FREE Touch Base programme review with a member of the fitness team to refresh your programme and get you on track to reach your 2016 goals.
Fitlinxx is helpful for you to track your progress, if you require a refresher on how to use this or require your Fitlinxx number please book in with one of our Gym Team who will be more than happy to help.
Workout of the week/month
These are located on our notice board on the gym floor, these workouts will change weekly/monthly to add a little variation for you, if you require any help or advice regarding the workouts please see a member of the gym team who will be happy to assist you.
This is the perfect time to consider a Personal Trainer, all our gym team are qualified to level 3 or beyond, we will be holding a Personal Training open day on Saturday 23rd January where you will be able to speak to some of the team regarding the benefits of having a personal trainer in your life, for more information on our Personal Trainers please see the bio’s on our notice board or if you wish to book a FREE ½ hour personal training session please call reception on 01904 699740.
Fitness Class Timetable 2016!
The New class timetable will run from week commencing 4th Jan – week end 27th March 2016. We have added some NEW and exciting classes for all abilities and levels of fitness. We are excited to welcome 2 NEW instructors to the team, Lidia Miller & Thomas Leggot! Lidia will be teaching the NEW ZUMBA classes on a Tuesday evening and Friday Morning and Thomas is our NEW Body Attacker, putting you through your paces with lots of fun on a Tuesday & Friday evening. As well as all the usual variety, we have 3 NEW classes which are designed to get members back in to fitness. PLYO Tone on a Monday evening and Aero Tone on a Wednesday evening are for ALL levels of fitness and will either push you to your limit or help you start your fitness journey. Weights 4 Women on a Friday evening is also a great way to learn about the importance of resistance training and how to use the weights safely and efficiently.
Adult Swimming Lessons
After the success of the first "Adult Group" swimming lesson course, we have decided to add it to the swim programme as a regular feature. The next course will run for 6 weeks starting Wednesday 6th January. We have beginners 7-7:30pm and Intermediates 7:30-8pm. Both classes are taught be Tracy and the feedback about her teaching style and content has been outstanding from all previous participants. If you would like any more information about adult swimming lessons, whether it be private 1-2-1’s or groups, please contact Jo Archer at email@example.com
Children’s Swimming Lessons
The next swim term for Children will run from week commencing 4th January – 13th March. All Stage 1’s are now fully booked but we do have other Stage’s available. If your child has had previous swimming lessons elsewhere and you would like to book them on to the Roko swim programme, please contact Jo Archer to book a swim assessment. If you need any more information about swimming lessons for children please email firstname.lastname@example.org. The Roko swim programme is open to club members and non-members.
Have you just joined the gym as part of your new years resolution and you need child care for your little one so you can come during the day, then why not use First Steps we are an OFSTED registered setting that provides excellent child care for children from 2 months- 5 years. We offer 5 crèche sessions throughout the day that fit in with the Roko class timetable.
Session time are:
7.30-9.00 9.20-10.55 11.00-12.30 1.30-3.00 3.30-5.00
If these times don’t fit with something that you would like to do then please ask because we are able to offer some flexibility where we can. The cost of the crèche session is £6.95 or you can buy a block booking card for £65 for 10 sessions (£6.50 per session) we have this on offer throughout January for £50 if you are a new member.
Current customers please don’t forget that we have increased our fees from January 2016 - single crèche session £6.95 and a block booking card will increase to £65
We are also a full day care nursery so if you are going back to work and are looking for child care then look no further than First Steps.
We have a wide range of unique selling points that makes us stand out from the rest this includes:
Fresh home cooked food.
Degree trained staff.
2 Large garden areas.
1-1 swimming sessions for the children.
NO extra cost for 7.30 starts this is a standard opening time.
Full day- 7.30 am - 6.00 pm
Half day 7.30 am -12.30 or 1.00 pm - 6.00 pm
If you register during January then you will get 15% off your fees for the first year!!
We also run a school holiday club during every school holiday for children 4-12 year, we offer full days and half days
Full day 8.30-5.30 Half day 8.30-1 or 1-5.30. We are currently taking booking for the Christmas holidays starting WC 15.2.2016 we have a fun packed timetable with lots of exciting activities on offer , book early to avoid any disappointment. We also have a full timetable available on line at www.childrensdaynursery.co.uk or you can pick one up from First Steps.
Offers of the month:
Book a nursery place during January and pay no registration fee and 15% off your fees for 1 year
Book extra nursery full days for £35
Book an extra morning or afternoon session for £20
Book 4 crèche sessions in 1 week and get the 5th one free.
New customers only nursery block booking card for £50 instead of £62.50
3.30-5 crèche session £4 for 1.5 hours.
Recommend a friend and they take up a minimum of 2 full days per week and receive 2 full days of childcare free.
Nursery Manager: Amanda Nutbrown
Contact Number: 01904 693007