A gift for all the Moms
I created an e-course called Balanced Beauty and here’s the details…
In 60 minutes it’ll show you how to create a FOOD, FITNESS, FUN & SELF-CARE PLAN that will benefit your body throughout the year. [It’s automatically sent to you because you joined my newsletter.]
- Informative slides with me guiding you through the process.
- Download and use the PDF printable along with the tutorial.
- You can pause, rewind and replay the session at your convenience.
- Invite someone to participate with you https://ctt.ec/S92aB
- Find out which emoji best describes your food, fitness and fun mood.
A Mother’s Day Blessing
I wanted to do something special for all the women who nurture. So I’m sending this blessing out into the world-wide-web and I hope you feel the Aloha, love.
I’m notorious for skipping breakfast but feeling guilty about it later. I was stressing about what to eat and forgot to eat. Then I realized, i need a simple no-fail solution. Here’s my breakfast solution, and yes they’re all oatmeal.
- When I’m running late I’ll have a Bob’s Red Mill instant oatmeal in a cup. $1.59
- If I feel like meal prepping I’ll do a couple of oatmeal in a jar with apricots, dates, nuts and other dried fruits. $0.75
- Sometimes I’ll splurge and get a fresh blueberry oatmeal from Starbucks. $3.75
The bottom line is to create healthy habits. Stick to a simple no fail breakfast menu and vary your options. You’ll prevent boredom and promote balance. (Ex: different types of oatmeal.)
The number one reason I enjoy oatmeal is because of its fiber content. After all fiber scrubs the colon and we all want our colon to be clean. (Right) There’s other benefits but being fibrous is a highlight.
I’m focusing on breakfast because our country, USA, has a backward view of a 1st meal. If you think about it, everything we consume has a lot of sugar or even worse… fake sugar.
- Muffin = Cupcake
- Pancake = Cake
- Cereal = Similar to “Sprinkles” on a Cake
- Instant Cocoa = Milk Chocolate
- Chocolate Milk = Creamy Milk Chocolate
Prevent boredom and promote balance.By Ho’omālamalama
The goal is to hack-away at what doesn’t work and find what does. Because a hack isn’t just a shortcut, it’s also a better way of doing something. The best way to adapt *clean eating habits is to update one meal per week, then one week of meals. My hack was breakfast. What’s yours?
*Clean Eating (my definition): non-GMO, low to zero sugar, no preservatives or additives.
Now this discipline does not include cheat-days 🙂
Cooking with co-workers.
We’ll I didn’t cook, this time, but I had the opportunity to taste it! Pickles and energy bites came from Carl’s class at the high school.
Elderberry oxymel made with elderberries, herbs, honey and apple cider vinegar. It’s a delicious tonic that my friend, Davina, has perfected over time.
I enjoy eating Red Vines licorice but not all the additives and preservatives. Luckily there’s an alternative and it’s called Classic Red.
Just don’t eat the whole bag in one sitting. Check the bag for recommended daily servings per person. However if you’re like me that won’t work. So I typically share it and take a few pieces.
Oh, and it’s vegan.
When covid19 shut down the school I started online fitness for teachers. It was amazing and inspirational. The best part is that we still workout. In fact March 13th will mark our one year anniversary. Here’s this months schedule:
Stargazing was cool and families, lovers and people with pets would take to the streets at night to look up. It was a healthy past time that didn’t feel like a workout. (Why?) Because it benefited the mind, body and soul.
It allows you to gain new perspective, looking at the same passageway under a different light. Opening up your mind and tapping into wonderment.
Conditioning through curiosity. You’re wondering, “What’s around the corner?” Then you look up to see a beautiful night sky approaching and take a deep breath. Brain cells are being intrigued and inspired, this is something you will never experience on a treadmill.
With all the benefits of clean oxygen and a beautiful view your soul can drink from this positive experience. Allowing mindfulness and acceptance to regenerate the deepest regions of your being. Uplifting the soul.
Include the ‘Ohana
- Allow them to choose where you’ll walk.
- Choose well lit, community spaces.
- Bring flashlights and pets. (Make it fun.)
- If you have time, pause and bring out a sketchbook.
- Don’t look at your watch, look at their faces.
You can never take back time-spent so use it wisely. Stop regretting and start living your best life!
- Schedule a day to stargaze and walk at night.
- Level up by alternating a brisk walk into a stroll. For example: jog to the light pole and then walk to the next one.
- Model the need for fitness during times of stress. Help your family adapt healthy habits because movement is a wonderful way to cope with stress. (My opinion isn’t medical advice, always consult your doctor.)
Sky’s the limit.
Looking up is the perfect reminder to our daily hustle, it connects us to the beauty around us.
Stargazing helps us live in the NOW. Stay connected and join our newsletter where we share the occasional printable and more.
Below is a blogpost from another blogger because I wanted to share her special words.
I see shadows fly by I see figures at night I see angels up high I see demons keep tryin I see you still cryin I see them still lyin Keep moving. …Focus on Fear or Focus on the Fight.
Getting people to help.
The truth is that there’s helpers all around but they’re waiting for someone to ask.
After reading the blogpost above I knew that I had to share it. The world around me is going through so many changes and transformations and a part of me wants to curl up and go back to bed.
However that didn’t happen. Instead I started to listen and hear the needs of others. Which motivated me and I wondered, “Who can help me, help others?”
I’m re-sharing a poem above…
It was written on another blog and it flows with how I’m feeling. You see my small community had four funerals in one week. The pain and silence is dangerous and unbearable.
Recently a few of my coworkers from the Culture Team focused on helping one family with four teens. We tasked ourselves to make gift baskets for them and send them virtual hugs.
Fighting for PEACE
That might sound like an oxymoron but peace of mind, body and soul isn’t free. We have to fight to protect our sanity, way of life and most of all our COMMUNITY.
We armed ourselves with cuddly blankets and sweet treats with the hope of meeting their basic needs.
Don’t give up on your fellow human being(s), we’re all in this together. See you on the next blogpost or checkout my holistic Insta.
Movement, Art and Love – are super beneficial for raising healthy children. Depression in our youth is at an all time high. We need to give them tools for success.
I made a quick video about some art supplies I use.
I’ll be the 1st to confess that I live for cheat days! But even when I’m cheating I try to keep it non-GMO, organic, kosher, locally grown or homemade.
From my coconut water to hot dogs I try to keep it clean. Clean eating is basically everything I mention earlier. In fact buying your greens from a local grower is typically the better choice.
- Most family farms don’t use pesticides.
- They often can’t afford the “organic” label fees.
- So they don’t charge organic prices.
- Their produce has a small carbon footprint.
- You’re supporting your community.
When to shop.
Buying organic isn’t expensive IF you know when and where to shop.
- Costco has organic whole chicken which can create several dishes. You can also grab quinoa, hemp hearts, chia seeds and organic bison. (You don’t need a lot of protein but you do need more plant fiber.)
- Fred Myers/ Kroger has an entire section of organic meats that have a regular expiration date. I typically wait for a sale and scoop up a bunch then freeze them. They also have my favorite coconut water, organic squashes and bananas.
- Greens – You can join a local co-op or produce box membership for a community farm. They have the best eggs and their greens are tasty. (A good egg should have a high yolk and vibrant coloring.) Also check WholeFoods on Amazon.
- Cash & Carry is a shop that sells to businesses and they specialize in offering Bob’s Red Mill grains and gluten free products.
- Costco Business doesn’t have the famous $1.50 hotdog combo but it does have bulk garbanzo beans, organic pho noodle bowls and raw honey.
Even when I’m blowing the bank I’m still observing some form of clean eating.
For example I showed my teens how to make lasagna and we went all out!
I enjoyed every single calorie and I’d do it again!
We made several pans because we invited our Ohana over for dunch (dinner + lunch). My brother couldn’t make it so he got a pan for his house.
You’re suppose to let it sit but that didn’t happen. We watched the layers of mozzarella and Tillamook cheese ooze down the side like lava.
It was glorious.
In Hawaiian we say…
Piha ka ‘opu
Full/content is the stomach.
So far my children and I have been sticking to our 4x’s or more fitness schedule. I haven’t opened my livestream sessions yet but it’s coming.
We’ve been enjoying the outdoors.
I decided to be selfish in January
As we celebrated the dawn of a new year I wasn’t trying to make a resolution, start an eating program or pressure myself into a ridiculous workout regiment.
I just wanted to enjoy the new year and step away from the previous one. What I chose to do was…
- No live-streaming in my private Facebook group.
- No online fitness.
- No hula sessions.
All I did was meditate, practice hot yoga four times a week and explored new recipes. I felt like I had to work on me and ground myself.
Be more YOU
I suggest that you take time to ground yourself and reconnect to your beautiful soul. It doesn’t make sense to draw water from an empty well and we all should have learned some important life lessons from 2020.
Covid19, elections and civil unrest contributed to an emotional roller coaster ride. Depression, oppression and worry knocked us off our feet. The last one standing were people who developed a strong sense of self-worth.
Which is why I decided to be selfish and work on being me in January. However, in February I’m launching a new fitness program that involves helping families develop a holistic lifestyle. Woohoo!!!
I did a first…
I bought my first microwave oven… seriously! Yes it’s a staple in North American culture but it’s one of the things I’ve rejected. I don’t really need it to cook for me and I don’t like microwave popcorn. Although I do luv kettle corn, yikes!
I bought it for two reasons. It’s great for melting products to make my salves and my husband has to heat up his meals. (I’ve been meal prepping for him and he’s been eating it cold.)
I figured that owning one doesn’t have to be an eyesore. So I actually found something that looked cute. Who knew that a microwave could be this stylish? I’m happy with it.
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I didn’t create the title, it was something a friend of mine shared. You see my business is in the wellness and fitness realm but from 8am – 4pm I’m an educator at a local school. My department is in cultural education specifically Native American’s of the Pacific Northwest.
Since returning I purposed to incorporate holistic lifestyle and social emotional well-being through traditional teachings. The best part is that I’m not alone.
Nettle is part of the traditional foods of the PNW and is high in vitamins and minerals. There’s an old teaching that if you eat the food from your region it will give you what is needed for that climate.
My goal is
To share wellness through holistic teachings just like that old saying, “You are what you eat.” If I can help one student embrace plants like nettles then I’ve succeeded.
I’ve noticed how the students have visibly suffered health wise during covid19. Lack of motivation, not playing outdoors with friends, instant breakfast and lunches are the perfect storm for obesity and learning difficulties connected to nutrient deficiencies.
Is to host virtual cooking sessions where we incorporate traditional foods of the PNW tribes with other local products.
Is recognizing that what we consume is just as important as a workout… probably more so. Food should grown in good soil or roam in an organic environment, not processed in a lab. (Labs create a majority of our food supply, yikes.)
I’m not hating on labs, they serve a purpose. Which is to supply a large quantity of people at an affordable price. However if more people read labels and shopped accordingly it would force our food source to reconsider how they grow and feed us.
Here’s previous post I made titled…
Join my newsletter and I’ll see you on the other side.
PEACE In The Journey, Ho’omālamalama
Many of us join an independent fitness studio because they’re part of the community. You’ll often see other members at the grocery stores or farmers market.
Before each session you’re greeted by someone at the front desk who actually knows your name.
The sign-in process isn’t some key code, app or card swipe, it’s an actual human checking you in for your session. In fact the owners mop floors, restock shelves and manage the website. Why? Because they want to serve their community.
I’m blessed to teach at such a location and have the freedom to add my island heritage into their list of services. I came up with the idea to offer a four part Hula series that includes a soulful practice called, “Umeke Mālamalama” or bowl of light.
The class was fully booked then the governor of Washington state shut down all studios. Mind you, plenty of other stores stayed opened such a as liquor and smoke shops. Why gyms and boutique studios? (Including dance and martial arts.)
So many inconsistencies such as chain stores and fast food are enjoying a profitable season while closures affect small business owners. Schools shut down while daycares are over crowded. From the time of this blogpost eleven (11) studios closed their doors and are out of business.
11 Local Shut-downs
These owners served their community and struggled through the first six months, they were happy to reopen at a smaller capacity. To only succumb to the sad reality that nine months of zero income and a growing lease would be the end.
Many of these shops support other local business and allow them to sell their quality products.
I’m 100% about being safe and cautious, don’t miss understand, but it should be the same for all businesses. We need to support what is left… we need our small business owners because they are invested into the community.
You can help
Here’s some things you can do to help your local studio…
- Instagram, Facebook the owners and leave them an encouraging message. Show love.
- Give them a good review on Yelp and Google. Help increase traffic.
- Post your testimony. Heartfelt messages are powerful.
- Join their online sessions and maintain your membership.
CAUTION: I have to mention one bad apple. I’ve heard of one gym that kept charging their clients during the shutdown and when the member tried to call NO ONE was manning the phones. Yikes.
Last suggestion, you can help them fundraise. The beanie above is made by a lovely yoga member. The sale goes towards a scholarship fund to help people maintain their membership.
So much good in the world and we need to shine a light on it!
I look forward to filling these spaces again but for now I’m content to try their online sessions.
At the end of the day we need to practice good vibes only and remember that LOVE does.
I’m currently working on an online fitness program for Mom’s to help our bodies cope with this world. If you would like more info join my newsletter and I’ll even throw in some digital goodies.
I was able to redesign their website and you can visit it here: https://www.solhealthyoga.com Since covid19 it’s been a roller coaster ride due to our State’s leadership. There’s actually a Facebook page dedicated to listing all the businesses that closed due to certain ordinances. (Keep in mind that liquor, marijuana, fast food and other chain stores are thriving.)
If you know a local fitness, wellness, dance or martial arts studio that needs website help you can send them here https://www.hoomalamalama.com/design I’m doing free assessments during January 2021.