Welcome to the

DOJIVA ONLINE STUDIO

Your ultimate membership site 

With 600+ classes

Helping you restore the health of your body

YES, YOU CAN GET FIT AT HOME! 

WORKOUTS - 45 - 60 minutes

This is the dynamic side of exercise... primal, strong, powerful yet doable and enjoyable routines. We use very little equipment, however a pair or two of dumb-bells will come in handy for extra resistance.

This class includes elements of functional strength, mat work, balance challenges and body awareness. We always warm up and cool down and enjoy a short relaxation at the end.

I encourage you to match your current fitness and therefore never over do it. Depending on your experience and recovery response, these videos can be played once, twice and up to a maximum of three times per week.

Dojiva has four key tenants for strength training;

1. To move slowly
2. To move consciously
3. To use the whole body as one
4. To maintain good form/composure through each exercise.

Some of the benefits of strength training exercises:

• An increase in lean tissue (muscle) or at least a prevention of age related muscle loss (sarcopenia)
• For a great metabolic health boost (more anti-ageing)
• To spare muscle and help burn unwanted fat during a weight loss programme (which in turn helps reduce inflammation)
• Increase bone mass to guard against osteoporosis. Especially for upper body weight bearing that most people lack
• Heart and blood pressure and many other markers of overall health
• Increase power for all sports/activities 
• Helps to maintain a good posture with ease
• To enhance pelvic floor and core strength 
• Better functional strength to carry objects around the house/garden
• An unbelievable mood boost
• An emotional boost, a stronger body can help you feel empowered and more confident

What about balance?

This is a sub-set of strength training, but is so subtle that it often get's neglected. As part of developing an effective body, we need to keep up a regular practice of balance. This will help us look after our core tone, connective tissue strength (think nerves, tendons, ligaments, fascia) and build our overall proprioception.

When your balance improves, not only are you more confident when out and about, but you should also find that other components of our classes become easier.  All of our Dojiva Fitness classes have balance challenges.

MOBILITY - 30 - 40 minutes

We don't need much equipment for these classes, however I do recommended using a good mat (at least 6mm but up to 10mm). And at times we use a chair.

These videos dedicate time to the subtle side of movement. The exercises are relatively easy, enjoyable and you should feel comfortable, relaxed and more present after the class. We take a different mental approach to the dynamic 'Fitness' sessions and offer a time to listen to our body, develop flexibility and in time discover great posture.

Things we cover in a typical 30 minute class of 'Mobility' include joint releasing, muscle/connective tissue stretching, anatomical awareness, postural exercises, desk and daily life ergonomics and body sensing.

These videos are gentle enough to do everyday and actually help speed recovery and improve efficiency for the fitness sessions. The live video will be uploaded to the library within 24 hours.

In time you should notice your posture improve, aches and pains subside, capacity for chores in daily life improve, all the while reducing the likelihood of future injury. 

Notes on Posture

A Dojiva goal is that good posture becomes so natural and efficient that you don't even have to think about it... you simply find yourself walking, sitting, using a computer and working-out with good alignment.

When your postural flexibility and body awareness are heightened, you can easily adapt you're stance to suit the moment. Sometimes we need to be toned and more directive and other times we need to be more relaxed to focus on listening.

This is part of discovering your own awareness and integrity. 

MINI FITNESS - 25 - 40 minutes

You can enjoy many of the above benefits of the full length Fitness class but in half the time.

The workout is usually over in just 30 minutes and includes a warm up, series of intervals and then cool down stretches.

I give modifications, so it really is for all fitness levels. You choose whether to do the low, medium of high intensity version of each exercise.

As always, your body will be your guide in the moment!

It's a great class to enjoy on a Saturday morning. What better way to raise your energy for the weekend?

I love the variety and functionality of body weight speed exercises. This way we can tap into something magic... the combination of strength, speed and agility increases our power!

Some of the benefits of cardio HIIT training:

• Improved cardio-vascular health
• Reduces the ageing process by stimulating Human Growth Hormone
• Time efficient – amazing results in a short period of time 
• Burns large amounts of calories during and after the workout 
• It trains and improves our anaerobic and aerobic systems
• Weight bearing and high impact exercise helps to strengthen bones
• It burns fat yet builds muscle
• As with strength training, you engage metabolically active type IIb muscle fibres
• You are likely to be more productive at work/life following a workout
• A natural energy boost and mood enhancer – you just feel great after!