Hon. Gidi kocha

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Hon. Gidi kocha

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.

23/12/2025

My peace....
In a forest ruled by wolves, the gentle lamb must learn strength or perish.

23/12/2025

Carbohydrates are non-essential macronutrients, while proteins and fats are essential.

What this means is simple:
The human body can produce glucose from fats and proteins when necessary. However, it cannot manufacture essential fatty acids or essential amino acids. These must be obtained from food.

Before insisting that carbohydrates are the “best source of energy,” consider everyday experience.

When the day begins with a high-carbohydrate breakfast, satiety is often short-lived. By mid-morning—around 10 or 11 a.m.—hunger returns, usually accompanied by the need for a snack to “boost blood sugar.”
In contrast, meals centered on animal protein and natural fats tend to provide longer-lasting fullness—often for many hours.

Fats deliver more than twice the energy per gram compared to carbohydrates, and that energy is released slowly and steadily, without the sharp spikes and crashes commonly associated with refined carbs.

For physically demanding work, the solution is not simply larger portions of starchy foods like ugali. The priority should be adequate protein, which supports muscle strength, repair, endurance, and overall performance.

Protein is fundamental to human health. It provides the raw materials required for:
Muscle and tissue repair
Hormones and enzymes
Immune function
Structural integrity of the body
Note: By protein, this refers primarily to animal sources such as meat, eggs, chicken, and fish, which offer complete amino acid profiles and high bioavailability.

Many plant-based protein sources are also high in starch, meaning they function largely as complex carbohydrates.
Another note: Complex carbohydrates can still be enjoyed, but proteins and healthy fats should form the foundation of a balanced meal.

Eat wisely.

© Hon Gidi Kocha

Photo prompt: Based on what we’ve discussed, how would you evaluate this meal?

13/12/2025

As 2025 comes to a close, one thing is clear — I don’t believe in surface-level fitness or loud results that don’t last.

I train with intention, discipline, and depth. Every session is built to strengthen the body, sharpen the mind, and create progress that carries into the future. No shortcuts. No recycled programs. Just work that’s precise, felt, and sustainable.

If you’re serious about starting 2026 stronger than you entered 2025, now is the time.
Session bookings for 2026 are open — the earlier, the better.

Train with purpose. Build something that lasts.

11/12/2025

Fitness means being able to move, work, and live your daily life without getting tired too quickly.

It’s basically:

Your body being strong,

Your heart working well,

And you feeling healthy and energetic.

Nothing complicated — just being in good shape to do everyday tasks comfortably.

Any other thing is overated.

25/11/2025

🌅 Morning Grind. Discipline Over Excuses.

Today wasn’t perfect—my body felt heavy, my mind was noisy, and the bed was more convincing than the gym.
But I showed up.

Every rep reminded me that fitness is not about being the strongest… it’s about being consistent even when nothing feels easy.

I’m building a body, but more importantly, I’m building a mindset:
If I can push through the hard days, the good days will take care of themselves.

Remember:
➡️ Start small
➡️ Stay consistent
➡️ Trust the process
➡️ Your future body will thank you

Let’s keep going. One session at a time. 💪🔥
Hon Gidi Kocha

23/11/2025

THE TRAINER WHO LEARNED CLIENTS WATCH EVERYTHING 😂🏋️‍♂️

I once told my client,
“Be careful what you eat, when you eat, and why you eat.”
Simple professional advice, right?

Later that evening, I’m minding my business in a restaurant, enjoying my tiny guilty pleasure…
just one relaxed drink—nothing serious.

Then out of nowhere I hear:
“COACH!! Is that in the meal plan??”

My friend… even the waiter paused mid–step like,
“Eh, Coach, are you sure?” 😂

That’s when I realized the truth:

Clients don’t just follow your training… they monitor your lifestyle like FBI with free Wi-Fi.
You eat nyama choma — they see.
You sip juice — they see.
You blink twice — they calculate calories burned. 😂

But what I tell them is simple:

Fitness isn’t about living a boring, tasteless, joyless life where happiness is boiled and served without salt.

No!
Fitness is balance.
Fitness is discipline, not punishment.
Fitness is being HUMAN — not a robot built on broccoli. 😂

Enjoy your food, enjoy your life.
And if you love your one chilled drink per week, enjoy it.
Life is short — the goal is healthy, not miserable.

Because honestly, if fitness meant eating boiled cabbage forever, even I would quit and open a chips shop. 😂💀

And they say a glass of wine helps with relaxation…
I say, “Only if the glass is not the size of a bucket.” 😂🍷

MORAL OF THE STORY:
Live healthy, not miserable.
Be disciplined, not depressed.
Enjoy balance, not extreme suffering.
Your trainer is human, and so are you.
Consistency beats perfection — every time. 💪😄

Hon Gidi Kocha

22/11/2025

Must read.

15/11/2025

Fat vs Being Big (Bodybuilder)

Fat:
This is extra body weight made up mostly of stored body fat. It usually comes with low muscle definition and can affect health and mobility.

Big (Bodybuilder):
This is muscle mass. A bodybuilder may look big, but the size comes from trained muscles, low body fat, strength, and structured diet.

In short:
Fat is stored energy. Being big is built muscle. One comes from eating too much; the other comes from training with purpose.

07/11/2025

20 Minutes Can Save Your Life 💪

Stop scrolling for a second — because 20 minutes might just save you from lifestyle diseases.

Think about it — we spend hours sitting, scrolling, eating, working… but our bodies were made to move. Sitting has silently become the new disease — it kills your energy, stiffens your joints, and slowly steals your health.

But here’s the good news 👇
You don’t need a gym, fancy machines, or hours of training. Just 20 minutes of movement daily — push-ups, squats, stretches, a quick jog, or skipping — can boost your blood flow, balance your hormones, and protect your heart.

It’s not about being perfect — it’s about being consistent.
Every drop of sweat is an investment in your future self.

So, when you wake up tomorrow, don’t ask “Should I work out?”
Ask yourself — “Do I want to live strong, or die sitting?”

🕒 20 minutes. That’s all it takes to keep you going.

01/11/2025

......The Fitness Guy Who Knew It All
............. (Until He Didn’t)

There once was a gym guy named Mike “The Machine” — self-proclaimed expert, muscle encyclopedia, and unofficial mirror inspector. Mike had been lifting for five years straight and believed experience was everything.
“Bro, you can’t teach me what I’ve already felt,” he’d say, flexing at the dumbbell rack like it was a TED Talk stage.

Now, in the same gym was Coach T, a quiet, lean trainer with a clipboard, a degree in exercise science, and the calmness of a monk. Coach T had trained national athletes, but Mike thought he was just “that theory guy.”

One day, Mike saw Coach T training a client with resistance bands. He chuckled loud enough for the treadmills to hear.
“Bro, real men lift iron, not rubber!” he said, smirking.

Coach T smiled. “Ever tried them?”

“Pfft. I don’t need to. Experience beats textbooks.”

So Coach T proposed a friendly challenge — a short circuit using bands, bodyweight, and stability drills. Winner? Whoever finishes without tapping out.

Mike agreed, eager to prove that sweat > science.

Five minutes in, Mike’s face turned the color of a ripe tomato. His muscles were shaking like Wi-Fi on a rainy day. The bands snapped back with poetic justice, and by the time it ended, he was lying flat on the mat like a retired superhero.

Coach T handed him water.
“Experience teaches you what you’ve done. Knowledge teaches you what you could do better. Combine both, and you become unstoppable.”

From that day, Mike started listening more, learning more, and laughing at himself. He still flexed in the mirror — but now he knew when to flex his mind too.

Moral of the Story:
Never let experience make you arrogant or knowledge make you proud. The strongest people are those humble enough to learn — even from what they think they already know. 💪🧠

Hon Gidi Kocha

29/10/2025

Knowledge empowers you to make informed decisions, even the tough ones, because it provides a solid foundation — unlike experience without knowledge, which often lacks direction and depth.

Address

Westlands
00800

Website

https://youtube.com/@gidikocha

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