A.R.O Wellness

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A.R.O Wellness

We deal with injury rehabilitation, fitness, public speaking, and personal training. Gidi Abdulrashid.

We're not limited to gyms, children's homes, special needs organizations, corporate events, and hospitals.

23/10/2025

10 SPOTS OPEN!

We’re taking in 10 new clients — online or physical — who are serious about transforming their bodies and lifestyles.

Let’s be honest… You can scroll YouTube, chat with AI, or copy influencer workouts — but without professional guidance, structure, and accountability, you’ll only go so far.

Your body needs proper alignment, muscle planning, and expert support — not trial and error.

This is for those who:
✅ Have access to a gym or train from home.
✅ Want to fix their routine, stay consistent, and see real progress.
✅ Are ready to overcome lifestyle challenges and achieve a total transformation.

This isn’t a challenge — it’s a guided journey to a stronger, healthier you.

Type “TRANSFORM” or DM now to grab one of the 10 spots before they’re gone!

Hon Gidi Kocha Jay Classic

21/10/2025

Focus
Listen, Son… ✍🏽

The gym is not just a room of weights — it’s a battlefield of focus.
Some come to build their bodies.
Some come to display them.
And if you can’t tell the difference, you’ll lose your strength to distraction.

Not every woman in the gym is there to sweat — some are there to be seen.
Not every man lifting weights is chasing fitness — some are chasing glances.
The war isn’t between genders — it’s between discipline and desire.

Guard your mind when you walk in.
Because sometimes, temptation doesn’t whisper — it stretches right in front of you.
Her outfit may not be evil, but your eyes can betray you.
The real battle isn’t on the bench press — it’s in your head.

Don’t be fooled by leggings and smiles.
Focus is the difference between growth and downfall.
Train your eyes to look away.
Train your spirit to stay calm.
Train your purpose to be louder than your hormones.

And if your woman trains too, don’t fight her discipline — join it.
Support her goals, not your fears.
Because love built on trust will lift more than any dumbbell ever can.

Remember this, Son:
Fitness is not just about the body.
It’s about control.
The strongest man is not the one who lifts the most weight —
It’s the one who resists what seeks to break his focus. 💭

Hon Gidi Kocha

20/10/2025

No Time to Work Out? Don’t Worry — Hospitals Have Plenty!

So you “don’t have time” to exercise, huh?
But you somehow have plenty of time to queue at the hospital, argue with the pharmacist, and Google “Why does my back hurt for no reason?” every other night. Interesting.

Let’s talk about this little mystery called time — the thing that disappears every time you see a pair of running shoes.

1. If You Don’t Make Time for Exercise, Illness Will Make Time for You

Your body is like a loyal car. If you don’t take it for a spin, it starts acting up — creaking knees, stiff back, and that “I’m too young to feel this old” vibe.

You say you’re too busy to walk for 30 minutes? Fine. Don’t worry. Your doctor will make an appointment for you.

And guess what — the hospital treadmill is more expensive, and you don’t even get to control the speed.

2. The Funny Thing About Exercise: It Doesn’t Need a Gym Membership

People think working out means lifting iron, wearing matching gym outfits, and shouting “one more rep!”
Nah. You can turn everyday life into a workout:

Park a little farther and walk.

Dance while cooking.

Race your kids (you’ll lose, but that’s cardio).

Do squats while brushing your teeth — two minutes of clean teeth and tight glutes!

If you can scroll through TikTok for 45 minutes straight, congratulations — you have time for a 20-minute workout.

3. Exercise is Cheaper Than Medicine

Let’s be honest. You can’t buy health — but you can rent it through exercise.
A 30-minute jog costs zero shillings.
A hospital visit? Minimum 1,000.
A prescription refill? Don’t even ask.

The math is mathing, my friend. Move your body before your body moves you to the emergency room.

4. The Secret: Start Small, Laugh Often

You don’t need to become an athlete overnight. Start with a walk, a stretch, or even dancing to your favorite song.

Make it fun! Exercise isn’t punishment; it’s a thank-you note to your body.
Your future self — with fewer pills, fewer appointments, and more energy — will send you a high-five from the mirror.

5. The Challenge

This week, give your body 30 minutes a day.
No excuses. Just you, some music, and movement.

Because the truth is simple:
If you don’t make time for wellness, you’ll be forced to make time for illness.

So lace up, move a little, laugh a lot — and let your next visit be to the beach, not the hospital.

Hon Gidi Kocha

14/10/2025

Many people who sit still are quick to criticize those who are moving, yet they want us to trust that they can move better than the movers themselves. In fitness, sitting has truly become the new disease.

Gidi Kocha

23/08/2025

Difference between:
Undergrip Pulldowns and Bicep Curls

Undergrip Biceps-Focused Pulldowns:
Since the bicep action involves not just the elbows but also the shoulder joint, which helps in shoulder flexion, the pulldown incorporates both shoulder and elbow flexion simultaneously. This targets the biceps from both ends and results in overall greater activation of the biceps compared to conventional elbow curls.

Conventional Bicep Curls:
In this exercise, the elbow joint is the primary joint used, and the biceps are not as active as they are during pulldowns. This is because the action of shoulder flexion is not involved, leading to less activation of the biceps compared to pulldowns.

The percentages of impact on muscles are approximate values for reference and may vary slightly from person to person.

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20/08/2025

BIG B***D

This X-ray proves a common myth wrong: obese people don’t have “big bones.”

What you’re seeing here is a lateral X-ray, which shows the skeletal structure in profile.

Notice how the bones remain the same size and proportion regardless of the person’s weight.

What changes is the accumulation of fat tissue surrounding those bones.

Obesity is not simply a matter of appearance; it is a medical condition and a serious risk factor.

Carrying around excess weight places strain on the body and dramatically increases the likelihood of health complications, including:

Type 2 diabetes

Hypertension (high blood pressure)

Heart attacks and stroke

Sleep apnea

Joint and mobility problems

These risks make it clear: obesity isn’t about “big bones” but about excess fat that impacts overall health.

There's nothing normal about it.

Recognizing this is the first step toward addressing the condition and protecting long-term well-being.

Get moving—lift weights, walk, swim, cycle, etc.

Fix your plate—no sugar or processed foods; eat more saturated fats, animal proteins, and vegetables.

One meal, at most two meals a day.

Stay consistent.

UNFAT is the Gospel.

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16/08/2025

WARNING:-

Let’s Talk Herpes HSV
Herpes is sneaky; you can catch or spread it even with NO symptoms.

Types:
HSV-1: Cold sores
HSV-2: Ge***al herpes

How it spreads:
Skin-to-skin contact, kissing, oral, vaginal, or a**l s*x. Sores or no sores.

Signs:
• Painful blisters (lips/genitals/rectum)
• Itching or burning before sores
• Pain when peeing
• Flu-like symptoms or no symptoms at all.

There is NO cure, but medications help control outbreaks and reduce spread.
Prevention:
• Use condoms
• No kissing/oral when sores are present.

Protect yourself and your partner.
Please stay safe.

13/08/2025

WHY EVERY MAN SHOULD LIFT WEIGHTS

Confidence

There’s a unique confidence that comes from knowing your body is strong, capable, and ready for anything.

Weight training transforms more than your physique; it transforms the way you carry yourself. You walk into a room with your shoulders back, your head held high, and a quiet assurance that you can handle whatever comes your way.

That feeling of power doesn’t come from ego; it comes from earned strength. From showing up, putting in the work, and watching your body and mind evolve.

The iron doesn’t just build muscle; it builds the kind of self-belief most men never experience.

Brutal Thread:

13/08/2025

Leg curl exercises, also known as hamstring curls, are beneficial for strengthening and developing the hamstring muscles located at the back of the thighs. These exercises help improve knee stability, flexibility, and overall leg development. They also aid in preventing injuries, particularly those related to knee flexion, such as those experienced during running or jumping.

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08/08/2025

Quick trip to Dar es Salaam, but it seems Nyota Radio, as well as Busia fans and clients, needed me much more. During this time, I will make myself available to speak to many about my music and fitness journey.

Our slogan is: "Never wait for a second chance to make your first impression," and I also want to emphasize that sitting is a new disease.

To follow up on the media interview live, it's COACH GIDI ABDULRASHID or GIDI KOCHA... wellness meets music.

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06/08/2025

Reclaim your mobility! Just one minute a day in a deep squat boosts hip flexibility, posture, and strength. Try it today and feel the difference.

Address

Westlands
00800

Website

https://youtube.com/@gidikocha

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