12th January 2017 | York

Manager's Welcome

I hope you are all by now settling back into your everyday routines after what I hope was an excellent festive period.

The top resolution in the world in 2017 with 21% was "to be healthier" - and we can help… we have developed our support package even further to include bespoke options to allow you as a member to get the coaching and guidance you need. We now have introduction and development sessions available in the gym, pool, and for classes so look out for signage within the club.

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 Screw Up: 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
General Manager

Member Referral Offer

Club News and Events

Conference Room

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.

FITNESS NEWS

Happy New Year from all the Fitness team!

Now’s your time to make that change, a fresh start and new goals to be set.  At Roko we have re-invented our fitness path so get the most out of your membership and help you achieve your goals.

Let’s kick start the New Year together!

Your rokofit. is formed of gymfit., classfit., swimfit. and stayfit. These sessions are designed to give you a personalised start to your time with us in the areas of the club that are most relevant to you, and also to keep you motivated and engaged throughout the life of your membership. Depending on your interests you may choose to take part in one or more of the rokofit. sessions.

So book your rokofit. session now. With stayfit. we can give you  a free 30 minute programme re-fresh to really hit your 2017 resolutions hard! Book at reception next time you are in, or enquire on-line by clicking here.

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.

NEW HIIT Classes on the Gym Floor

ROK - X Training Systems:

Roko York is proud to launch their NEW Xpress training systems on the gym floor.

These classes are express half hour functional training classes for all ages and abilities.  The method behind the NEW systems is to show participants that there are many benefits to HIIT (High Intensity Interval Training) training and you only need half an hour to have a fantastic all over body workout!

When attending these classes please ensure you are already warm so you can make the most out of the half hour session and always take time to cool down and stretch if the instructor does not add this to the programme.

BODY – X: Weight baring circuits. This class is designed to push you to your cardiovascular and muscular endurance limit using mainly bodyweight.

W W – X: (Weight for Women) This class is a great way to introduce your body to using weights as part of your workout.  You will learn the basics and the importance of resistance training.  Perfect class if you want to learn more but just a little unsure where to start.

PLYO – X: Fast-paced, sport based, high energy plyometric (also known as jump training) workout.  This class is designed to increase your power strength and speed!

STRENGTH – X: This class is designed to push you to your cardiovascular and muscular endurance limit using weighted equipment.

BOX – X: Is a safe, fun and effective workout using pads and boxing gloves.  It is based on training concepts used by boxers to keep fit.  This is an express class is for ALL ages and abilities.

Group Fitness

Fitness Class Timetable 2017!
The New class timetable runs from week commencing 4th Jan – week end 9th April 2017.  We have added some NEW and exciting classes for all abilities and levels of fitness.  We are excited to welcome our NEW Body Attack instructor to the team, Anika Reichert!  Anika will be teaching Body Attack on a Tuesday evening at 5:30pm, for members from 12years +.  This is a high energy Les Mills class and I am sure you will all love Anika’s motivation and personality!  She will certainly put you through your paces. As well as all the usual variety, we have added 2 extra ZUMBA classes to the timetable; Monday 11:30-12:30pm with Lidia and Tuesday 7:30-8:30pm with Ann-Marie and due to high demand we have also added an extra evening Body Balance.  This class will be taught by Jo A and Kate M, Friday’s at 8pm. Weights 4 Women was very popular in 2016 so we have added another day time class to the weekly timetable.  This will be with Hannah K Thursday 11:30-12pm. 

Les Mills Body Pump 100!

This January sees the launch of Body Pump 100!  Yes, there have been 100 releases of Body Pump!  Did any of you do the 1st one ever??  Roko York is taking part in an international launch day on Saturday 14th January, to mark the anniversary of Body Pump.  There will be 2 classes to choose from that day with, a technique session for any one new or wanting to improve their pump skills.  Body Pump is a Les Mills discipline and there is science and education behind every move you make.  If you want to tone up, get stronger, see results or just be part of something brilliant, then Body Pump is for you!  The schedule for Saturday 14th January looks like this:

10-11am PUMP 100 – with Emma Moore

11:40-12pm PUMP Technique session with Ann-Marie

12-1pm PUMP 100 – with Ann-Marie

Children’s News

Children’s Swimming Lessons
The January swim term for Children runs from week commencing 2nd January – 12th March.  Most of the classes are now fully booked but we do have a few spaces left in Stage 2 Advanced.  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 your child is a beginner we have a waiting list in place for the next term.  If you need any more information about swimming lessons please email jarcher@york.roko.co.uk.  The Roko swim programme is open to club members and non-members.

Junior Fitness Class Timetable
The junior fitness timetable runs from 4th January – 19th February.  We have added 3 x classes to the timetable for youths aged 12years+.  These classes are Monday 6:15-7:10pm Body Combat with Jo A, Tuesday 5:30-6:30pm Body Attack with Anika & Thursday 6:15-7pm Body Combat with Angela.  When attending these classes the young members MUST be accompanied by an adult of 18years+.  The classes are fast paced and the young members need to be mature enough to attend and take it seriously.  The other classes on the junior timetable are there for the kids to enjoy.  Please be mindful of the other children when booking your children in.  If your children do want to be in the class are they going to disrupt the other children in the class and make it hard work for the teacher??  If the answer is YES, please do not book them in! The timetable is to keep the children active not and not to act as a supervisory service while parents have their own workout!