11th July 2018 | Chiswick

Manager’s Welcome

Welcome to the July Newsletter.

We hope that you are enjoying the hottest summer on record and enjoying all that the club has to offer. I’m sure that many of you have great plans for the summer and time away. However, it’s also a great opportunity to make the most of a quieter facility!

We are working in the background on Phase 2 of the Gym Refurbishment and hope to have news in August of plans for the new kit. As soon as we have these confirmed we will share these with you and further plan to invest in the club.

Thank you all for your patience whilst we have undertaken the work in the steam room. This is now complete with Chris working really hard with all the re-tiling required and the ceiling fix also complete.

The Roko App is available now in the app store on IOS and Android making class or gym sessions simple to book. If you need any assistance with this please do not hesitate to ask one of the club team.

I will be in the club on Thursday 26th at 6.30pm and available for a member forum should you have any views on the club that you would like to discuss.

I look forward to seeing you in the club soon.

Warm Regards,

Ben Holden and your Roko Chiswick team

Member Referral

Tell Your Friends & Family - 4 Weeks at Roko For Just £59
You are more likely to achieve your fitness goals when you work out with a buddy. And right now your friends can spend 4 weeks with you at Roko with a no commitment trial membership. Tag your friends on our 4 week Facebook post or email them this link: https://www.roko.co.uk/chiswick/offers/4-weeks-59

Roko App

The Roko App is now live. For a convenient way to book and cancel classes and stay connected to your club, simply search for Roko health clubs in your app service. Please click here for full details on how to register once you have downloaded the app. *We just ask that you please remember to cancel your place if you can no longer attend.

Fitness News  

~  Jack Dillon  Fitness Manager

Welcome to the school holidays (almost)! As you know, during summer the club becomes quiet with people jet setting away on their holidays, so we will be reducing the timetable in weeks to come. This won’t drastically change anything, we will still have plenty of classes for you to come and take part in.

Have you had your rokofit.?? If you feel like you need a lift to your workouts or are getting a little bored of doing the same thing you can book in a stayfit. with one of our fitness coaches. They will be able to show you some different exercises to improve your daily workout as well as give you that push you need to reach your goals.

To any of you that are new members or haven’t been to one of our Rok-X classes I would highly recommend you give it a go. Rok-X classes are 30 minute HIIT class to help you step away from the treadmills and give your workout a punch it needs. We have them most days at lunch time and in the evening.

Highlight classes this month
Circuits – Tuesdays at 06:45
Body-X – Fridays at 11:30
Indoor Cycle – Saturdays at 09:45

As you may know our Roko app is now live so you can book classes from your phone. All you need to do is go into your app store and download Roko Health Clubs App. Here you will need your membership id number, which you can get from the reception, then create an account. You will be able to see all of the week’s classes and book with ease.

We are currently still looking to add to our gym floor equipment so any requests please feel free to email me on jdillon@chiswickbridge.roko.co.uk, I would also love some feedback in any shape or form regarding the gym floor itself and I will do my best sort it out.

Many Thanks

Jack Dillon

PT in Profile

Guest Blog

~ TAELOR BENNETT nutritional therapist

The Ketogenic Diet
There is so much confusion around the ketogenic diet; there are not enough hours in one’s life to read everything Dr. Google has to say about the topic. As a nutrition expert and one who has experimented with keto, I’m giving you my top tips. This isn’t rocket science, but there is definitely a science to it.

If you are looking to lose weight, you must not go over a certain amount of calories per day. As your body becomes more adapted to burning fat and you gain more muscle through weightlifting, you can increase calories. I did “intuitive keto” last year and I didn’t lose a thing. In fact, I felt like I was gaining weight. I thought I was just eating a normal amount of food, but keto-style. Boy, was I wrong! This time around, I decided to track every morsel of food that I consume and keep my calories at a minimal deficit for fat loss and it is really eye-opening to see how little I’m eating compared to my first go at keto. Don’t get me wrong, I am eating plenty. Just in comparison, I was eating probably an extra 1000 cals, but didn’t realize it because I wasn’t tracking it! YOU CANNOT HACK IT, IF YOU DON'T TRACK IT.

If you are looking to maintain weight or doing it for the mental/health benefits: eat intuitively, within your calories (roughly 2000 for active women) and 20-50g of carbs per day – if you are quite physically active and/or you don’t have insulin resistance, you can go with more carbs.

If you are looking to gain weight, eat excess calories and/or more carbs.

For the first two weeks of going keto, make it “whole food keto;” no dairy, no processed snacks, no “low carb wraps/bread”. Keep it simple: meat, fish, butter, coconut oil, flaxseeds, mayonnaise, avocado, green vegetables, eggs, etc.

To deplete glycogen stores and get into ketosis faster, make sure to sweat every day for the first 10-14 days. Exercise is the best way to deplete your glycogen stores, paired with consuming 20g or less of carbs.

Don’t drink your calories for the first two weeks. Yes, keto coffees are delicious, but they also take up about 300cals of your allotted calories!! If I’m really hungry one day, I definitely don’t want my calories wasted on a drink.

If you have reached a fat-loss or weight-lifting plateau on keto, try a day or two of “carb-loading”. Basically, switch your macros to be somewhere along the lines of 60-70% carbs, 20-25% protein and 5-10% fat. After a day or two, get back on the high-fat wagon and break through your plateau.

Everybody thinks there are all these secrets to losing weight on keto. There aren’t. If you want to lose fat and you want to lose it quickly, aim for at least 60% of your diet to be healthy fats, eat no more than 20g net carbs (total carbs - fiber = net carbs), be physically active and eat a slight calorie deficit. That’s it! Pretty simple, huh?

If you’re still confused and/or have more questions, check out www.taelorbennett.com for more information or email me at taelorcbennett@gmail.com .

Are you social? Follow me on www.Instagram.com/taelorbennett , where I give nutritional + wellness tips, hacks and recipes.

If you would like to start feeling better, I am offering Roko members a 20% discount on initial consultations through the end of July, 2018.

My goal is to help you be the best version of yourself and that includes feeling and looking your best. For more information or to get in touch, please email me taelorcbennett@gmail.com or visit www.taelorbennett.com

Rachel Staggs Aesthetics NEWS  

~  Rachel Staggs

Get the body YOU ALWAYS WANTED.

Busy lifestyles and hectic schedules call for skin treatments that will help you look and feel your absolute best but without downtime or discomfort. Venus Legacy™ non-surgical face and body treatments fit the bill perfectly!

Best for Body and face
You can now get to grips with those wobbly bits and tone and tighten the areas that exercise and diet alone can’t reach- perfect if you're looking to contour and sculpt. Let the years do their best because now you can fight back against slack skin and sagging and pep up your circulation to boot!

What is the Venus Legacy™ Treatment?
Designed to tackle the most common signs of ageing, Venus Legacy™ is a new generation of power-sculpting, delivering safe, pain-free skin tightening and body streamlining with superior results.

Safe for all skin types, the Venus Legacy™ is FDA approved (US Food and Drug Administration) for facial wrinkles, rhytides (creases/folds) and the temporary reduction in the appearance of cellulite for all skin types.

How does it work?
As we age, our bodies produce less collagen (the protein which keeps skin firm, strong and supple) and we store more fat, so signs of ageing such as wrinkles and sagging become more pronounced.  To counteract these concerns, The Venus Legacy™ is the first all-in-one medical, non-surgical treatment using patented (MP)2 technology which utilises Multi-Polar Radio Frequency and Pulsed Electro Magnetic Fields that produce a gentle, therapeutic ‘heat matrix’ over the skin. This leads to a thermal reaction in the tissue, kick-starting the body’s natural healing response, causing the skin to contract, achieving softening of wrinkles, tighter skin and reduced cellulite.

Which problems can be targeted?
â–              Stubborn pockets of fat
â–              Saggy skin
â–              Wrinkles
â–              Cellulite
â–              Stretch mark reduction
â–              Poor circulation
â–              Arms
â–              Abdomen
â–              Bra bulge
â–              Back fat
â–              Thighs
â–              Buttocks
â–              Flanks
â–              Face & Jaw
â–              Neck
â–              Cheeks
â–              Eyes
â–              Décolletage

The Stand Out Technology
The advanced VariPulse™ technology is the first of its kind. This adjustable pulsed suction feature gently pulls the skin upward, allowing the radiofrequency energy to travel even deeper into the skin. As well as stimulating circulation, encouraging cellulite reduction and body contouring, the radiofrequency works to increase collagen and elastin fibres for smoother, tighter skin while the volume of fat cells in the treated area is broken down to promote a slimmer, more streamlined shape.

Who is suitable for the treatment?
Venus Legacy is the ideal solution for slimming down those hard-to-shift pockets of fat from localised areas that are resistant to exercise and a healthy diet. After a course of treatments, clothes will feel looser and fit much more comfortably without those annoying bulges.Your practitioner will carry out a detailed consultation to ensure suitability for treatments.

How many treatments are recommended?
8-10 treatments per area are usually recommended with one treatment each week for best results, but the exact number will depend on the individual and the area to be treated. And as there is no downtime, you can get back to your daily tasks without any fuss.

To contact Rachel and her team:
Email:  info@rachelstaggsaesthetics.co.uk
Website: www.rachelstaggsaesthetics.co.uk

Sign up to my blog here and be in with the chance to win a different beauty surprise every month - winner announced on first of each month. https://www.rachelstaggs.co.uk/pretty-honest

Staff Member in Focus:

Name:  Laura Zarate
What is your job role? Cleaning Supervisor
How long have you been at Roko and what did you do before? Approximately 1year and before I was doing catering for schools full time.
Favourite things about your job? I love the satisfaction of having all the cleaning done for all gym members to enjoy using the club.
Do you have any hobbies? Cooking. Swimming and caring for my three dogs.
What’s the most interesting fact about you? I try to keep positive even during the most difficult times and am greatful for everyday I’m alive. I encourage and support others to feel the same.
If you were stuck on a desert island, what would you have with you and why? My mother becaue she is the most important person in my life.

Class update

~ Hugo Camacho Class co-ordinator and instructor

Instructor Profile of the month ~ TARA  ADAMS

Classes taught at Roko:  I teach Thursday 10.15 cycle and 11.15 BodyPump and Saturday morning Cycle at 9.45. 

How long have you taught here: I have taught at the club since the day it opened, in fact I taught the very first class, which was a BodyPump class on a Monday morning. Apart from a bit of time off for maternity leave I've been here ever since. 

How long have you been an instructor: I've been an instructor since 1997, so 21 years! Before that I was a professionally trained Dancer and Actress and thought I could teach a few classes while "resting"... 

What do you love about your class: I try to make my classes fun, functional and accessible to everybody of any fitness level. I would like the members who attend my classes to feel empowered by their own ability to achieve their fitness goals. 

What are the key body and mind benefits of attending your class: I love teaching at Roko, I've been here for so long it feels like family. I love to see the members pushing themselves and also in BodyPump I try to instill good technique (less injuries and better/quicker results) so I love it when a member comes up to me after a class and says they didn't realise they had to perform a move in a certain way and they can feel it so much better now. 

Tell us a fun / unusual / interesting fact about yourself:  I asked my daughter what she thought and she said that I can still do the splits! 

If you were stranded on a desert Island what is the one thing you couldn’t live without: My Children, Emelia, Jack and Toby (although I guess that's 3 things but I couldn't possibly choose just one!) 

Maintenance update

Thank you for your patience whilst the steam room is out of order because the celling has come down. Repair is a specialists job so contractors will be coming in to do the work. In the meantime the room has been cleaned, some re-and new heater contacts will be fitted.

The sauna has been fitted with a new controller to resolve previous issues.

Clinic4Sport

~ Samia Gomez – Clinic4Sport

Clinic4Sport is your Sports Injury Clinic at Roko Chiswick Bridge and their therapists are ready to help you with your niggles and get you back to your sport of choice safely.

Please find our prices here:

Initial Consultation for Injury £65 (1 hour)
Injury Follow up £55 (1 hour)
Sports Massage £55 (1 hour)
Fitness Injury Specific £55 (1 hour)
Pilates Injury Specific £55 (1 hour)

We are open Monday to Sunday so book your treatment with us via our online booking system below: http://www.clinic4sport.com/booking/location/4864/

We look forward to getting you fully better!

Sports Injury Clinic at Roko is based upstairs in the gym floor and offering all Roko Members the following offer: 
REFER  A FRIEND AND GET 50% OFF ON YOUR NEXT APPOINTMENT (Offer valid till 30th July 2018).

Other News

TEAMM8 – NEW COLLECTION
unique men’s clothing, swimwear, active wear label from Australia available in reception.

BOTTON – NEW COLLECTION

Including the Galaxy and Summer Fever collection. Botton is designed and made in Portugal, using bold and elegant styles. Botton; improve yourself.