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Ho'omālamalama: Hawaiian word, to enlighten.  
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We're doing AEDM! You should too!

by Ho'omalamalama on 11/02/17


I would like to encourage every Ohana out there to participate in Art Every Day Month. Here's the link: http://creativeeveryday.com/art-every-day-month You'll see our link on there, so why not add yours? 

  • Get your Na Keiki, children, involved.
  • Keep it simple. You don't have to buy anything.
  • Share your creations and above all HAVE FUN. 

Pre Trick-or-Treat, Health Hacks

by Ho'omalamalama on 11/02/17

Pre trick-or-treat health hacks.

I did a Livestream on the topic & used this is the graphic. I also encouraged parents to let them run & play after the sweets. ?? So they can burn off some of that crazy sugar. Hereis the Livestream I did on Facebook.

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My son with his Auntie.


Trick-or-Treat #HealthHacks

  1. “No” & limits. Sometimes we feel obligated to give them what they asked for but less is more. Teaching our little ones portion control is the first phase to a healthy lifestyle.  And they learn by example.
  2. Sharing is caring. They don’t have to eat the whole lot. You can use this time to teach them about the joys of giving. Now technically they didn’t purchase the candy but in a child’s mind they OWN it.
  3. Hydration goals. Keep them hydrated to support a healthy digestive system. And if you’re like me you’ll probably have them drink some un-sweetened chamomile or peppermint tea.
  4. Read labels. Please don’t assume that all food based businesses want your kids to grow up healthy & strong. The servings per container guide & ingredient list is crucial. Also, small wrappers won’t have the list but you can research. Simple rule: If you can’t pronounce it, why eat it?
  5. Eat! Meals & snacks. It’s not a good idea to skip out on meals. And if possible, make sure dinner is extra delicious and nutritious.

And like I mentioned before, let them play-it-off. Burning the sugar intake will help them release all sugar.  Be safe.

Fit-Foodie: I shared a rainbow smoothie challenge I did at the beginning of the year. Thinking about revisiting it. The challenge was…

  • Organic
  • No artificial colors
  • Made fresh

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The Fit side of HULA

by Ho'omalamalama on 08/03/17

Hula Fitness: Old School


There’s no school like old-school! Especially with all the fitness trends that are spinning out of control. When I run into a new dance fit craze I check to see…

  1. Who’s culture has this evolved from?
  2. What is their claim to fame?
  3. How can the average person benefit from it?

However there’s one dance style, that in it’s OG form, you would have to be at the peak of your game. In other words are you physically, mentally and emotionally ready to take on Hula? [OG: slang for original gangster.]

In it’s original form you were expected to devote your life to memorize song genealogy. Talk about fitness for the mind. And practice for hours on the sand in the heat of the day. Truly physical and grueling. Finally, portray the story through facial expressions which connects the viewer to the soul of that particular Hula. Fitness for the mind, body and soul. 


A typical practice might be an hour of basic steps followed by learning or perfecting a song. Each step has an origin and each Kumu [teacher] has their preference. Basically it’s similar to martial arts. Each form has a purpose and you can add them together to create fight sequences. But in this case it’s choreography.


Speaking of martial arts there was a time when a student devoted their life to the craft. Yet, today I see 3 year olds with black belts. The practice became diluted with the lure of quick and easy. Form, history and protocol went right out of the window. This is what I see happening to Hula, but it can be so much more.


This past weekend I taught a session during 3 DAYS OF ALOHA in Vancouver, WA. The participants danced their muscles into a tired and happy frenzy. The Na Kumu [teachers] are some of Hawaii’s finest. 


If  your Kumu tells you to hold a position you don’t ask, “How long?” You just do it. And heaven forbid you have to do the Hula sequence over and over again. But if you do make sure you’re smiling. ????


Why do we torture ourselves? For the Love of Hula and the gift of storytelling. If you truly want to challenge your fitness levels while maintaining grace and finesse learn to Hula. Seek out a Kumu with an amazing history and genealogy. 

Hula is fitness when taught by a master and practiced daily. It doesn’t need to be diluted or modernized to techno-beats. Hula is both art and fitness uniting. This is MANA: strength that is generational. PEACE Be the Journey ????

July's Fitness Challenge

by Ho'omalamalama on 07/11/17

July’s Fitness Goals

I’m challenging all MANA WAHINE to plank, yes I said PLANK, during the month of July.

[Why?] There are so many benefits when holding a properly aligned plank. Muscle’s, cells, hair follicle are all participating. Okay, maybe I’m exaggerating by a hair. Lol, sorry about the weak pun.

[Can beginners participate?] Anyone who wants to, and has medical approval, can participate. Below is the info-pic I created as a guide. Pin-it and use it daily. I hope you have fun with this challenge and join me. Comment below if you are.

I’ll be on Facebook Livestreaming daily with my MANA WAHINE. We checkin at 5:30am daily to follow the chart above. Talk about dedication!  We’re starting off will smaller increments that will increase daily.

I also have a new workout schedule for July. It’s going to be a fun month. So have a safe 4th and stay hydrated. PEACE Be the Journey.

I like to swap off fitness styles to give my MANA WAHINE a full body workout. Which is your favorite?

 

Healthy OHANA Snacks for Summer

by Ho'omalamalama on 06/26/17

DIY Yogurt Bar

The natural probiotics that occur in the finest Greek Yogurt is amazing, but finding a good one isn’t so amazing. Unfortunately almost anyone can add Greek in front of their yogurt label. Since there aren’t regulations regarding this ancient food it can be a sketchy marketplace. That’s why I’m writing this FOOD & FITNESS post.

Apparently even Abraham enjoyed the benefits of yogurt; according to Persian traditions.

I did a previous YouTube video that addressed this issue. Basically it’s all about the first two ingredients. [You can learn more here and forward to 2:05 in the video]


Luckily there’s Ellenos Greek Yogurt from Seattle’s Pikes Place Market. And you can tast the quality. ??

For my yogurt bar I used:

  • 3 Fruits – Frozen organic blueberries, dried mangos, local strawberries. 
  • 3 Toppings – Hemp hearts (hemp seeds), walnuts, mango & guava purée (jam). 
  • 2 Yogurt Flavors – Lemon Curd & Marionberry.  
  • 5 oz Mason jars – to hold this delicious treat.


Making your own yogurt parfait is healthier because you control the ingredients. This idea is perfect for  summer time gatherings or snacks-on-the-go. In fact it’s also cheaper. The last time I bought a Greek yogurt parfait, for an after workout snack, I spent $5.85, not including tax. The issue I had was the quality, it definitely wasn’t Greek yogurt! However a 16oz tub of Ellenos is about $6.00 and I can make about 2-3 parfaits. 

The 5oz Mason jar is the perfect portion control. Adding the frozen berries gave it a refreshing taste. Along with the dried mangoes that was a fun chewy texture. And topping it off with strawberry chunks was the perfect combination.

I actually did a YouTube video about all the ingredients. Unfortunately it’s taking longer to upload than I expected. So stay tuned. 

Update since the original post. Here’s the tutorial post

PS: Check out the pic-spiration I made. If you want to see more click on the image and it’ll take you to my Instagram page.