5th December 2019 | York

Manager’s Welcome

Christmas songs in the club means that the festive period is well and truly upon us. Hopefully all of you have been keeping an eye on our social media platforms and noticed that we have some of our own festive cheer to give to you! Yes, we are improving the club with the addition of all new cardio and strength equipment. This is a very exciting project to be involved with for myself and the team here at Roko York and we are determined to make the club as good as it can be.

During the refurb the club will be open and running as normal, however, all of the LifeFitness Resistance Machines and Cardiovascular Machines will be removed from the gym floor on Wednesday 11th December.

The machines are being replaced on Thursday 12th December. Please keep this in mind when planning your visits and workouts. The functional area, free weights area and classes will be unaffected during this period, however they may be busier than usual.

Thank you for your patience. Any further questions please speak to a member of the team.

 As part of the improvements we are making to the equipment, we will be adding extra resource onto the gym floor so that we are able to induct as many current members onto the new machines as we can. If anyone has any questions about anything to do with the improvements please speak to me or one of the team.

I would like to take this opportunity to wish all of you a very Merry Christmas

Craig Johnson & your Roko Team

tell your friends & family - 2 weeks for just £15

You are more likely to achieve your fitness goals when you work out with a buddy. And right now until the 17th of December, your friends can spend 2 weeks with you at Roko with a no commitment trial membership. Refer your friends via the app or tag them on our 2 week Facebook post.

Club News

Christmas Opening Hours

Christmas Jumper Day
We will be taking part in the now traditional Christmas jumper day on the 13th December; all proceeds will go to Save the Children. So please wear a festive jumper, come down to see us in club on the 13th and donate to a great cause.

Important Changes

Great News!!! Sparkly enhancements to Your Roko experience just in time for Christmas!
We are pleased to be launching two new tech enhancements to Your Roko experience this December.

NEW Roko App
The current Roko App has been a great success allowing you to always have your club in your pocket with quick and easy access to book your favourite group exercise classes.  We are launching a NEW Roko App in December which will enable more members to benefit from using the Roko App.  The NEW Roko App will feature Advanced Workouts, Training Programmes and Connected Fitness Apps in addition to booking your favourite group exercise classes.

Advanced Workouts – you will have access to a huge library of exercises to create and track your own workouts on the Roko App.
Personalised Training – your Roko Fitness Coach can create personalised fitness programmes for you which automatically sync with the NEW Matrix fitness equipment giving you a connected fitness programme.
Connected Fitness Apps – the NEW Roko App allows you to connect all your Fitness Apps giving you a fitness hub that pulls together all your fitness training information.
The NEW Roko App will replace the current Roko App and we will send you a full invitation to download the NEW Roko App very soon when it’s ready for launch.

Your Online Account
We are launching an online portal where you can manage aspects of your Roko membership; you will be able to change your PIN, update your communication preferences and make payments.  You will also be able to book and cancel classes through your online account. 

We will send you a full invitation to access your online account very soon when it’s ready for launch.

Make sure we’ve got your correct email address as you cannot access the benefits of the NEW Roko App or Your Online Account without a correctly registered email address.

Membership Rules: Member Booking Cancellations And No Shows
Although lots of classes will show large waiting lists throughout the week, in many cases when the actual class starts there are spaces in the class because either lots of people have cancelled or simply not turned up for the class.

Please therefore cancel with as much notice as possible to give others on the waiting list the best chance of gaining a space on the class.  Please also only book classes that you are committed to attending, and if for some reason you cannot attend please ensure you cancel your place via the app, over the phone, or in club to allow another member to take that place.

From 1st December 2019 we will be enforcing the membership rules regarding this matter:

6.4 Members who consistently no show or cancel bookings to the detriment of other members can have their booking privileges suspended for up to 14 days at a time and/or a £5 charge applied for every instance.

This rule will be applied to class no shows and booking cancellations within 2 hours of the class start time.

We pride ourselves on having a great group exercise timetable with lots of member participation and we will, with your support, continue to improve the overall member experience so that you can continue to enjoy the benefits of membership with Roko.

Member of the Month

Since joining us in March 2019 this member has overcome some huge life changing hurdles, not only in the gym but in everyday life. This member had a back injury 4 years ago which left her unable to walk having broken several lumbar vertebra and her coccyx. She was told the injury could have major consequences for her future and having had a procedure and intense physio she was put on lots of medication to help manage her pain. This loss of mobility and the amount of medication she was given increased her weight very quickly taking her from an active size 10 to a size 18.

This member had to learn to walk and move again and overcome the fear of injuring herself or making things worse. Since joining this member has built confidence and has consistency in the gym.  She swims; she takes part in classes and has recently started regular PT sessions with Heather.  Her knowledge on nutrition has improved and she has overcome that fear of hurting herself when training.  The real successes to this story is that she no longer needs to take any medication for her back, she is completely mobile and strong and she has lost a whopping 3.5stone in 8 months! We are therefore delighted to announce our November member of the month is:

Justine Burroughs

From the whole team here at Roko: congratulations Justine and keep up the good work! Justine would like to say "thanks to the Roko team for the encouragement and support and a huge thanks from to Heather who has just been amazing, so supportive, encouraging and helped me so much around the gym since I joined Roko in March."

Refurb!

Introducing Matrix Fitness

Our refurbishment will allow every interaction with our equipment smarter, easier and more enjoyable. Matrix is one of the most trusted and recognized brands in the industry offering exclusive integrated technology solutions that will differentiate Roko from all other fitness facilities!

CARDIO…
Cardio training is the cornerstone of any sound fitness routine, but we aim to provide a lot more than a good, hard run. Our brand new cardiovascular machines will allow you work out the way you want to — from exclusive training programs to connected workout tracking to premium entertainment and beyond, there’s no limit to the ways we can help you motivate you to keep going and to reach your goals in exciting new ways.

STRENGTH…
Strength training options are essential and our brand new industry-leading resistance machines will keep you coming back again and again. It’s our promise to you that every machine will offer fluid movement, ergonomically sound comfort and the durability to stand up to the most rigorous exercise environments. In addition we will be introducing a plate-loaded unit, essential when it comes to helping you exercise major muscle groups and push your strength training limits.

INNOVATION…
Our brand new machines will provide a way to link you to stunning entertainment, social media favorites and effective fitness tracking. These machines represent the cutting edge in exercise equipment! The technology will continue to improve over time so that you can continue to get the most current and innovative workout experience possible.

COMMUNICATION…
It’s nice to be first. But at Roko, we think it’s better to be… well, better. So when we looked at the ways we could improve their interactions with you we decided we needed a web and mobile based system that allows the trainers to interact with you by assigning workouts, checking progress, monitoring nutrition and observing daily activities. We are implementing a system to let you do it your way, with your favorite apps, devices and wearables at the center of it all. Our Personal Trainer Portal is less intimidating for members who aren’t ready for the intensity of a trainer by their side while they put in their miles and reps but doesn’t limit you to a specific machine or venue when it comes to getting credit for your hard work. The portal will provide you with sense of accomplishment encouraging you to keep striving for new goals and coming back for more.

Fitness News

Christmas Group Ex Fitness Timetable
This will be ready for you to collect from Monday 2nd December. The timetable will run from Monday 23rd December 2019 – Wednesday 1st January 2020.

You said – We did!! Monday Moring Aqua Fit 
Due to popular demand and very long waiting lists, we are going to trial another aqua fit session on a Monday morning during the month of December.  This session will be held in the main pool from 10:45-11:30am.  Only members on “Full access” or “Off Peak” memberships can book on to this class.  We ask all members to work with us to resolve this problem and where possible if you have these types of memberships please only book the 10:45am class.  This will give the “Active Choice” members a good chance of getting a space on the 11:45am class.  This is a trial for 3 weeks and if it proves to be successful with both classes fully booked and all bookies attended, we will add another session to the fitness programme in the New Year.  Please note, this is an overflow class and members CANNOT book on to both sessions.  This class will not be bookable through the roko app and will be managed through the reception team.  We appreciate this will not suit all our members so please feel free to feedback to us during the 3 week trial.  Thank you as always for your feedback.

Exercise Vs Nutrition
In order for your muscles to have the energy which allows you to move, function and support your posture, they require good nutrients from with your diet.  While your mind and thoughts control your actions, good nutrition allows your cells (muscles and organs) to function at their optimal levels.  The Krebs Cycle is how your body utilizes sugars and fats and turns them into energy.

1lb of body fat = 3500 Kcals
10lbs of body fat = 35,000 Kcals
One intensive hour of exercise burns up to 600 Kcals
If your Krebs Cycle is working optimally then your body is much more effective at burning calories, and this 600 Kcals can be massively enhanced.  We each have about 30 billion fat cells in our bodies and our voluntary muscles do not burn fat directly.  Read more here... https://getsharpefit.co.uk/blog/exercise-vs-nutrition/

Beauty by Victoria

Beauty by Victoria gift vouchers make the perfect Christmas present, call 07872909695 to purchase.

Children’s News

Swim Enrolments Term 1 January - March 2020
The swim enrolment process for the January - March swim term will commence on week 7 of this current swim term.  From Monday 25th November until Sunday 8th December at 1pm you can book your child on for another swim term, once you have collected your child’s enrolment letter from their teacher. Your deadline for booking on is Sunday 8th December at 1pm!  All swimmers on the swap list or waiting lists will be called from Sunday 8th December from 2pm so please book your child back on before the deadline so you do not miss out!  Anyone on the waiting list for swimming lessons will be called from Monday 9th December.  The next swim course will run from Monday 6th January – Sunday 15th March 2020. 

Please remember we have 2 weeks off from Swimming Lessons over Christmas!
This current swim term will finish on Sunday 22nd December.  We will not start Term one until Monday 6th January 2020.  That is 2 FULL weeks off.  Please do not come to your swimming lessons during this time because there will be no swim teachers to teach you!  They will all be resting and enjoying the Christmas period as we hope you will!  From all the swim team “Merry Christmas and all the best for 2020!!”

Junior Christmas Activities Timetable
The Junior Christmas activity timetable be ready for you to pick up in the club on Monday 2nd December.  The timetable will run from Monday 23rd December 2019 – Sunday 5th January 2020.

Club Lounge

Take a look at our festive drinks menu!