3rd August 2022 | York

Manager's Welcome

Welcome to your August newsletter!

Summer is here, the sun is shining (hopefully!), and the kids are off school for 6 weeks - but do not fear – we have enhanced our family programme over the summer to give you all more to do as a family when the kids are no doubt saying they are bored at home!

Make sure you pick up your own copy of the summer activity schedule from the club’s reception area, or find it HERE!

The summer holidays can mean the club is a little busier during the day, so please ‘share with care’ and consider the comfort of other members during your visit.

Please read on to ensure you get the most of your membership this August, and if there is anything we can help you with – please do not hesitate to ask.

All the best for August,

Tom and your Roko York Team

Club News and Events

Tell your friends & family! 2 weeks at the club for just £20!

Even better… kids can be added for just £10 each!

August member referral

PLUS, we have an exclusive referral offer – refer your friends and family and if they join, you get a FREE MONTH on us!!

Nominate your friends or family for a FREE day pass today – email sales@york.roko.co.uk and quote August referral!

A polite reminder of the club’s rules for children

Member Exclusive – Wellness testing via Community Wellness

Power for women – Self-defence classes launching soon

Fitness News

Introducing NEW Personal Trainer: William Salvidge

If you're CONFUSED about gaining muscle, building strength and losing fat…if you're FRUSTRATED with the way your body looks, feels, or performs,  and if you want to feel more CONFIDENT in yourself, William can teach you how! He specialises in helping people like you build muscle, lose fat and improve posture, all while reducing aches and pains and increasing robustness. He will give you the support, guidance, accountability, and coaching to reach and surpass your goals.

Scan the QR code to book in for a complimentary consultation to discuss the best strategy for you to get where you want to be.

Welcome Back Lidia

Due to popular demand Lidia is returning to teach Zumba on Tuesdays at 1pm from 9th August! Book your space via the app today to avoid missing out!

John’s Top Tips for Leg Training

Training your legs is essential to building a full and aesthetic physique, but you could be training them wrong or at least in a suboptimal way. So here are my tips to perfect your leg training sessions.

Fist Space: When doing leg extensions, make sure you keep a “fist space” between your knees. Often, when the leg extension machine is used, people leave either to much or too little space between their knees. This can cause knee pain and can lead to the quadricep muscle on the top of the thigh not being lined up optimally with the torso. So, to fix this, put your fist between your knees before you start the exercise and keep your knees in that position for the duration of the exercise.

Foot placement on leg press: Did you know that by shifting your foot position on the leg press you can change the emphasis on which muscles are used most during the exercise? If you were interested in training your gluteus Maximus (butt), you would place your feet at the top of the leg press pad. If you wanted to put more emphasis on your quadriceps (the tops of your thighs) you would put your feet closer to the bottom of the leg press pad. Finally, as a rule for leg press, with your feet low or high on the pad, you should keep them around a shoulder-width apart.

Missing eccentric: A lot of people don’t realise that the portion of the repetition that is the most anabolic (growth inducing) is the eccentric. The eccentric part of the rep is where the muscle lengthens under tension. So, on a leg press it is where we are moving downward towards the foot pad. To make the most of this, go slow on the eccentric, maybe make it last 2-3 seconds, then go quickly on the concentric (muscle shortening under tension).

These tips will help you get the most out of your leg training and push to reach for the results you want faster.

Catch up with John on the gym floor on Saturday afternoons for more tips and tricks to optimise your training!

Adult Swimming Lessons

We still have places available on this current swim course!

Have you ever wanted to learn front crawl but not known where to begin? Can you swim a strong Breaststroke but would like to learn a new stroke? Can you swim front crawl but would like to advance our techniques for a Triathlon? Well, this adult’s Front crawl course will help with all the above!

The course will run for 6 Thursdays in July, August & September:

Thursday 28th July, Thursday 4th, 11th, 18th, 25th August & Thursday 1st September with Lauren Coombs

The lesson time for beginners is 7-7:45pm and 7:45-8:30pm for improvers.

[Please note you can only book on to the “Improve front crawl” class if you can already do front crawl breathing techniques and, you must also be able to swim to enrol on to the beginner’s course.]

The price for 6 x 45 minute course is:

£60 for ROKO members & £75 for non-members

If you would like more information, please speak to the reception team, or contact jarcher@york.roko.co.uk

Women’s Empowerment Event

Spin & stretch with Hannah Kay Fitness

Children's News

Summer Swim 2022

We are offering lots of swimming lesson options to keep your children swimming and progressing over the Summer! Below are the different options we are offering and all the information you need...

Group Swimming Crash Courses

Would you like to keep some structure in your child’s routine this Summer Holidays? Are you going on holiday soon and would like your child to have more confidence in the water? Would half a term’s worth of swimming lessons help bring them on a bit quicker with their swimming?? At Roko we highly recommend a crash course during the school holidays to help with all the above!

Price: £37.50 Members & £45 Non-Members

All lessons will be held at the same time every day:

Stage 1(Total beginners): 8:30am in the small pool

Stage 1 / 2 (for current swimmers): 09:00am in the small pool

Stage 2 Adv / 3: 09:30am in the small pool and main pool

Stage 3 Adv / 4: 10:00am in the main pool

*There are 6 spaces available in each Stage.

*When signing up you must commit to the whole week

NO discounts, refunds or exchanges will be given for any missed sessions.

If you would like to book a place on any of the courses, or if you would like further information, please speak to the reception team, or contact jarcher@york.roko.co.uk