5 Holistic lessons for children.

In this digital age we’re always looking down. Down at devices, the pavement or slouching over because of a hectic day. And we forget that our little ones are watching us and mimicking our habits. Here are 5 holistic lessons for children/busy-adults. [Learn to track your habits and its benefits here.]


#1 Look Up


#2 Stop and enjoy the view.


#3 Explore gently with kindness.


#4 Take time to spot the little things.


#5 Leave your spot cleaner and better than when you first arrived. Lesson: Malama Honua – take care of the land.


We explored, zipp lined, picked huckleberries and crafted. It was a fun adventure at Cispus Learning Center. I was teaching a few Hawaiian crafts during Leschi Heritage’s annual huckleberry camp. And even did an impromptu Zumba session. 


This little kit was a Mom’s best friend as we hiked, swam & played soccer on an open field. I got it because it came with a splinter remover and essential oils.

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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. πŸ˜…πŸ˜ƒ


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 πŸ™πŸ½

What’s in our Swagbags #manawahinefit

Sistahz SoirΓ©e came and went. All of the planning, promotion and care was worth it! Luckily Paish did a little Livestream πŸ€—


We had a fitness session than a lunch break which led us into the DIY sessions.

  • Bullet Journals
  • T-Shirt Cutting with Style
  • Organic self-care products


We were blessed to have the BEST YOGURT at our event. Made in Seattle from a family recipe, Ellenos. The yogurt bar kicked off our buffet followed by organic chips, fruit, granola and more. Not to mention our fave water, Fiji.


The entire event was divided into two sessions; fitness and features (as in – featuring DIY projects). We used the studio space to acomadate the separate agendas. 


We allowed the natural light from a Pacific Northwest sun to illuminate our event. The breeze mingled with the happy hearts and smiles went from ear to ear. This was one of the best events I’ve ever done because it combined creativity along with community. 


Attendance was geared towards a particular group, women. We didn’t have children or partners working out with us like our regular SISTAHZ SESSION. I don’t think I would have been able to carry out the details and cater to our guest if it was a regular fitness event. This is how I did it… TEAMED UP WITH MAKE MAHALO then I… 

  1. Chose a venue, date, time & audience.
  2. Created a theme, menu & template.
  3. Posted and shared the event.
  4. Gathered all the ingredients and projects.
  5. Hosted the event and had a blast. 

Below was the final digital flier before the actual event. 

Here’s a little video about the DIY sessions:

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Oh so random… be prepared because the following images are interesting but not fitness related. However it is community building. Every year my team & I host a farmers market booth with kiddie crafts and DIY youth projects. And somehow we fit in a ZUMBA @ THE MARKET event so stay tuned.


More info here


When fitness becomes holistic.

I’m a kid at heart and a naturalist by birth. So when I was asked to teach a workshop at Northwest Indigenous Youth Day for Climate Justice NIYDCJ (longest title ever!) I thought about our relationship to nature as it pertains to health. 


My goal was to teach the youth that little things matter and to take time appreciating it. My project involved moss. Yes, the very same moss we step on or totally bypass. The little bits of nature that can be amazing.


We used rocks and recycled old jar covers as the foundation. Than they went to town decoupaging (is that a word?) their own eco-creation. This was the best idea I ever came up with. I had little ones from 2-years old and beyond creating their own oasis.  


To DIY

  1. Discuss our relationship & responsibility to nature. How the health of our land reflects our own health.
  2. If possible, take them on a hike with gloves, grabbing sticks & trash bags to collect discarded trash that pollute the landscape. Once the trash is in it’s proper place they can move on.
  3. Gather small bits of nature. The goal is to find vegetation that grows quickly and is plentiful. (Aka: moss) Than use decoupage glue on their rocks or recycled lids. 


There were other instructors who taught weaving with cedar and other materials. The day was filled with guest speakers, food and storytelling. Overall I hope they had fun and continue the conversation of home/life sustainability.

The instructor featured above, which happens to be my cousin Mahealani, was teaching lauhala weaving using cedar. Before she would allow the children to participate she taught them about the significance of the material. The purpose was to build awareness of natural resources and to MALAMA HOUNUA. Take care of the land. (Hawaiian saying.)


The best part was munching on these delightful treats called TANKA BARS. OMG 😲!!! Just the type of protein bar that I’ve been looking for and wish I had more right now.


πŸ‘†πŸ½ TANKA BAR website 

PS: Start your own holistic practice here with a challenge I created to boost your overall health. (Clean eating & intentional fitness.)

How to, “Embrace Transition.”

Today my niece hung out with me and I was desperately trying to finish my thoughts in blog form. Not happening. So the transition was for me to chillax with her. So as any good Aunty would do in this situation… I spoiled her! πŸ˜‰ But I don’t recommend the sugary & sour content in the Unicorn Frapp. [She ate the berries from my oatmeal instead.] Luckily it was a sample cup. Well… let’s continue, HOW TO EMBRACE TRANSITION.


Everyone I know is going through some type of transition. To some it may feel uncomfortable and to others exciting but we can all agree that “IT’S HAPPENING.” Β I just want to address to unknown…

“Don’t worry, about a thing 🎢”

You know the song: https://youtu.be/EYi5aW1GdUU


Worry doesn’t serve you and what value does it have? Seriously. What are the benefits to worrying?

ZERO, NONE, ZIP 🀐, NADA!

Here’s 5 [five] steps to ease into transition…

  1. Do a fitness session. Circulate, breathe & oxygenate.
  2. Deep breaths and relax your body. (Working out makes this part easier.)
  3. Doodle or write all your thoughts and fears into a journal.
  4. Discover a story or testimony about someone who was in your situation.
  5. Develop a “DOER” mentality and become proactive. We all face tough transitions but wallowing and worrying is wasting your time.

Need help with transitioning or self-love? I wrote a book called WALK IN BEAUTY


Take action! Before you close this post share it with one person who could use some encouragement. PEACE Be the Journey.

Here’s her reaction…

Fave apps for fliers.

Design is everything. It can attract, inform and entertain. One of my favorite things to do is create fliers and post it on my social media accounts. You can be the best teacher around but without effective advertising no one will know.


I really feel for my fellow fitness instructor who isn’t tied to a gym or community center. That individual is a solo-prenuer (solo entrepreneur) and has to…

  1. Find a venue
  2. Book the venue
  3. Advertise classes
  4. Enroll students
  5. Teach the class
  6. Get more students
  7. Advertise again

I want to help you with 3 & 7 because I believe that we need more people serving the community in wellness. We need fitness instructors who live in the community, holistic practitioners that laugh with their patients, but most of all we need a

MESSAGE OF HOPE.

If I can help one person create a great digital flier with an effective message of hope… then awesome! So let’s get started. Throughout this post you saw several simple examples and now I want to share my 5 go-to secrets when creating an ad.


My 5 Tips

  1. Less is more. Always. Don’t crowd their visual space.
  2. Choose based on a theme or season. (We are well trained to notice certain colors at a particular time of the year.)
  3. Don’t offend them. Design with care.
  4. Use images that can deliver the message for you. Be memorable.
  5. Try to get all the basic info on the flier. Save the wordiness for the website or blog post.

Below is an example of a simple rebrand I did because my message has evolved over time. I’m now offering more then just fitness classes and I want my social media to reflect that.

My favorite app is A+ Signature because it’s so versatile. I use it to water-mark everything.

My second favorite app is LiveCollage and that does everything else for me. It allows me to add a logo or cool background.

I hope you all have fun with these and comment below to tell me which apps you use. Or if you tried these two. Also, you can send me an example of your flier @hoomalamalama on Twitter & Instagram. PEACE Be the Journey.

Did you check out my other site? WholelisticFit It’s still in the works πŸ˜‰πŸ˜Š but full of potential.

Celebrating: Welbriety

In 1994 the Wellbriety Movement grew from need. Native American leaders recognized the generational effects of alcoholism and substance abuse. The goal is simple: Get Healthy! However we know that the simplest goals are often the most difficult. Never the less they strive onward and upward.

In the Pacific Northwest, the Nisqually Tribe host an annual PowWow to honor Wellbriety. Host drums from Montana, competing drum groups, dancers in regalia and Native vendors cover the grounds over a three day period. It’s educational and entertaining.

This year I will have a booth promoting my online service called WholelisticFit and partnering with another holistic practitioner. We hope to offer organic skincare, organic spices & my virtual services. Although behind the scenes is a little hectic I remain hopeful. PEACE Be the Journey.