Welcome to the

DOJIVA ONLINE STUDIO...

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Build strength

Optimise weight

Improve fitness

Discover great posture

Manage stress

Learn to meditate

Enjoy healthy eating

Class one - Monday's 6pm

FITNESS

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.

The Monday class includes elements of strength, cardio HIIT's and balance challenges. 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.

We have 3 main focuses:

1 Strength

Our four key focuses with strength training are to move slowly, move consciously, use the whole body as one and to keep good form and composure even through fatigue.

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 (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

2 Balance

We could call this 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, 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 get better. 

3 Cardio (HIIT) training

Within our fitness classes are exercises that improve cardio-vascular and respiratory fitness. This involves short periods of moderate to flat out exercise interspersed with rests.

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!

Class two - Tuesday's 12pm

MEDITATION 

Sage's, yogi’s, ancient ones and spiritual folk from many cultures and religions have been meditating for millennia. Some would say that we are meditating all the time that we are present (not lost in thought or acting from beliefs/knowledge). 

There are many terms for the meditative state, such as presence, oneness, flow, awareness, consciousness or simply being.

Put simply, you are experiencing the direct reality of the natural human state. It is not normal to live in stress and fear and meditation allows us to break free from our own self limiting conditioning.

Before long you should begin to experience a sense of peacefulness, expansiveness and body comfort.

"The meditative state is not that elusive, it's actually quite natural and simply involves being aware of what is happening".

As well being more present with yourself and others, a regular practice of meditation can lead to:

• Better relationship with body
• Management of stress
• Improved sleep
• Improved cognition
• General health boost
• More balanced emotions
• An over-all sense of self fulfilment

You simply need to get yourself comfortable and listen to the guided audio experience. The sessions are usually around 20 minutes.

Class three - Thursday's 10am

MOBILITY 

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

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, 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 always be uploaded to the library within a couple of 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

Our 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 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. This is part of discovering your own awareness and integrity.