Boka D Fitness

21/04/2021

Glad to be back in the saddle again as the wheels of the Scottish health and fitness industry begin to pick up momentum 🙌

I'll be delivering personal training sessions once more from the Edinburgh Exchange Crescent Pure Gym and the Cast Iron Strength Gym in Leith. Alongside Pilates 1 to 1 and 1 to 2 sessions from the Balanced Stockbridge studio on a Monday and a Saturday with supplementary ZOOM and outdoor PT sessions (each sunny day is a blessing!) .

Looking forward to seeing faces old and new again and should you need any assistance with your individual health and fitness goals please do get in touch ✌

www.dazbokharicoaching.com

Do you want to lose weight, feel healthier and more confident in your own skin? Perhaps you suffer from debilitating back pain and feel that your posture and core strength could be better? Do you feel regularly stressed and anxious about your life and work? Maybe you experience muscular tension and....

02/03/2021

"Why do you stay in prison, when the door is so wide open? You were born with wings, why do you prefer to crawl through life?" - Rumi, 13th Century Persian Poet

People have a remarkable ability to adapt and be resilient in extraordinary and challenging times; working online from home instead of in an office, exercising outdoors instead of at a gym, taking time to, sit, think and re-evaluate what matters in their lives. However in times of uncertainty and concern for the future , it is all too easy to become tethered to the limitations of the mind, operating in the prevalence of a fear paradigm.

Fortunately the following 6 daily practices have the power to invigorate your body, improve your quality and experience of life, whilst going a long way in liberating you from the shackles and fear entanglement of the mind

1. Meditate (10-20 min mindfulness meditation each day)
2. Exercise daily - weight train, run outdoors, walk/hike, Yoga, martial arts
3. Be creative - play a musical instrument, sing, paint, cook, write
4. Breathe better - try tummo (Wim Hof) yogic breathing techniques
5. Daily cold water exposure - 30 sec to 2 min cold showers, dips in the sea.
6. Sleep for 8 hours each day and have a regular sleep pattern where possible eg 2200-0600

Useful Resources

Meditation

"The Art of Meditation" - Matthieu Ricard
Waking Up App (Sam Harris)
Headspace App
"Stillness Is The Key" - Ryan Holiday

Breathing

"Breath" - James Nestor
"What Doesn't Kill Us" - Scott Carney

Cold Exposure

"What Doesn't Kill Us" - Scott Carney
Wim Hof App

Sleep

"Why We Sleep" - Matthew Walker

03/02/2021

You-tube has a veritable treasure trove of health and wellness instructional videos. Here is one, based on Qigong, that is very effective for mobilizing the spine and shoulders whilst stimulating the production and circulation of the body's natural energy. The perfect tonic for an exercise warm-up or as part of a daily practice

This is the 20 Minute Qigong Daily Routine for Healing and Strengthening Body. This Routine will help you to heal and strengthen your Body, and calm your ...

25/01/2021

https://damomitchell.com/2020/03/23/microcosmic-orbit/
Excellent free resource (in the link above) which explains and shows, you step by step on how to perform and reap the benefits of this ancient meditative practice. The Microcosmic Orbit (or the Self Winding Wheel of the Law) is a Taoist energy cultivation technique. It involves deep breathing exercises in conjunction with meditation and concentration techniques which develop the flow of qi along certain pathways of energy in the human body for a revitalizing effect.
Benefits:
Although Taoists usually do it, often to attain higher states of consciousness, it can also be performed for more earthly cognitive, mental and physiological benefits, including and not limited to:
Reduced stress
Better sleep
Improved immune function
Increased mental clarity

The Microcosmic Orbit (7hrs) by Rob | Mar 23, 2020 | Library Courses | 0 comments Explaining The Microcosmic Orbit 2020 | 14 Lessons | 7 Hours In this detailed program, Damo takes students through the theory and practice of the Microcosmic Orbit (小周天).. Please Read First... Welcome to the comp...

04/01/2021

https://youtu.be/_2jLkMlDDYg 7 tips to improve your sleep, some you may not be familiar with 🙂

Are you struggling to get a good night’s sleep? Do you find it difficult to fall asleep fast, stay asleep, or get into deep sleep? On this episode of Health ...

04/12/2019

Another early morning workout today (on a "school day") with my client Valerie in the Meadows. A couple of resistance bands, a bench, warm clothing and a cool outdoor environment to workout in is sometimes all you need 🙌

11/10/2019

I've been fortunate to have trained several pre-natal clients in either a group studio or 1 to 1 gym setting, using a combination of Pilates and resistance training methods, with one client currently less than 3 weeks away from her due date.

The benefits of exercise for both pre-natal and post-natal stages are numerous:

PRE-NATAL

Reduces back pain

Eases constipation

May decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery

Promotes healthy weight gain during pregnancy

Improves your overall general fitness and strengthens your heart and blood vessels

Helps you to lose the baby weight after your baby is born

Helps you to sleep better

POST NATAL

Help restore muscle strength and firm up your body

Make you less tired because it raises your energy level and improves your sense of wellbeing

Promote weight loss

Improve your cardiovascular fitness and restore muscle strength

Condition your abdominal muscles

Improve your mood, relieve stress and help prevent postpartum depression.

The take home from this is that with the right support networks in place ( your partner, family and friends).a welcoming and safe exercise environment and the guidance of an experienced pre-post natal health professional, your body and mind need not feel like its running the gauntlet both during and after your pregnancy.

You can regain your body confidence, vitality and be a fit mum.

Message me to find out how Studio Based Pilates and/or gym based exercise can benefit you at whatever stage of your pregnancy :)

10/10/2019

🤸🏻‍♂️New Reformer Pilates Block with me at the Balanced Edinburgh Stockbridge Studio on Monday, Thursday and Sat start with me from the 21st October to 18th Dec. An excellent way to improve your flexibility, posture, core strength, correct muscular imbalances and help sculpt your body for all levels and abilities - classes tailored to you, with the emphasis on fun! 🙌

Check out this video link https://youtu.be/T12LHUBRFhA to get a better understanding of what using the reformer involves and how classes could help you shake up your existing exercise routine, provide you with a new stimulus in a group setting and motivate you to take charge of your health and fitness more.

For more info message me direct or go to www.balancededinburgh.co.uk to reserve your space now

Hope to see you in class! ✌

Daz

04/06/2019

Please check out my friend Rob's business page Focus Ten. Big things to come here and excited to be collaborating with him 🧘‍♂️✨

Welcome to Focus Ten! www.focusten.co.uk

Unlike traditional therapy, Solutions-Focused Therapy utilises a diverse and highly-personalised set of techniques including Transformational Coaching, Solutions-Focused Hypnotherapy and NLP to access the innately strategic parts of the mind, giving you the best possible chance of success or affecting real change.

We look forward to meeting you!

02/06/2019

# # # # ATTENTION ALL PERSONAL TRAINERS # # # #

Hapori V2 is now available for a FREE 45 day trial.

Don't know what it is?

Hapori is Hapori is a cloud based, all in one business management tool designed solely for Personal Trainers and their clients.

Our mission is to use technology and data to enable PTs to understand their business better, save them time, make them more productive and get them established in the market place.

From my current experience of using Hapori, it allows me to streamline my PT business, save time on admin, maximises efficiency, empowers my clients (they can see my availability and book in anytime) is completely paperless and GDPR compliant and has numerous tracking and statistical features to keep tabs on your finances and client progress

To get involved, contact me direct and go to www.hapori.com for additional further info on what Hapori can do to benefit your business

Your's in health

DBok

https://www.hapori.com

We can naturally support you in becoming more professional, pro-active and efficient, helping you stand out from the crowd and gain market share.

12/05/2019

20/20/20 - Body Blitz via magisto.com

The 20/20/20 - Body Blitz

Burn fat, develop a leaner physique, improve your aerobic conditioning and strengthen your core in a short but intense period of time!

Cardio Interval Training

Perform each pair of body weight exercises back to back with no rest in between for 20 secs each. After completing both rest 20 secs then repeat for a further 3 rounds before moving onto the next pair of the workout

Thank or curse me afterwards!🙌

20/20/20 Body Blitz
1a Bear Crawl
1b Lateral Hop & Curtsey

2a Scorpions
2b Sit Throughs

3a Rotational Lunge & Squat
3b Mountain Climbers

4a Bastards
4b Walking Plank & Reach