3 Changes 2 Better


I’m always learning and processing. Especially when confronting uncomfortable change. When I first started teaching STRONG By Zumba® I was way out of my league, but I wanted change. 

Being a mother of seven [7] I didn’t want to look like I gave birth to seven. I wanted to be healthy enough to play soccer ⚽️ with them.  Hike and create an active lifestyle. 

My goal was to embrace where I was and suffer through the workout, to be STRONG. Happily, I no longer suffer through the workout because my body is conditioned to flow with it. 

Here’s what I did in info-pic form…

[PS: Comment if you want to dive into a life changing experience of your own.]


Get my post: How to get over a fear-of-success. You can expect a questionnaire and resources. Start living your fit life today. 

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The purpose of: Habit Tracking.

The whole point to habit tracking is to shine a light on YOU.  You’re basically paying attention to yourself. The vlog above and the pics in this post are from a habit I started with my Ohana. It was to run-away into nature on weekends.


Nature feels like a sanctuary from this digital world. It’s the only place that we can chillax. The idea was to plan, schedule and track what we do. So far so good.


I first started habit-tracking, back in the day, when trying to watch my water intake. Today I track all sorts of things. [Why?] Because understanding my habits has become a part of my holistic practice. You see I’m not interested in loosing weight but I am interested in lifestyle. That’s the #1 benefit to tracking, knowing your lifestyle.


This flows nicely with a post I did called Subconscious Curating.  I also wrote an entire “how to” blogpost on my WholelisticFit page. I’ll include the link below.


Which is why I’m inviting you to track your habits. In fact I’ve created a tracker that you can PDF print for free. Click here and grab your tracker today. [PS: I put a lot of work into creating the habit-tracker and it is an opt-in printable. It’s up to you if you choose to join my Mermaid email list.]


Use it to track your…

💵savings

☕️coffee intake

🍱eating

🛀🏽self-care

🙂🙃 mood

📝daily journal 

🎨art & creativity

🚭 📵quit something 

🏋🏽‍♀️⛹🏽‍♀️🏄🏽‍♀️🚴🏽‍♀️start something  

The possibilities are endless. This is one of my favorite blogpost because this process has changed my life for the better. 🤓

Grab your free PDF today…
https://www.wholelisticfit.com/blog-1/2017/8/10/habit-tracker

Marketing tips for fitness and holistic services.


How to stand out as a fitness professional or holistic practitioner when there’s a ton of coaches and gyms. First of all relax I’m going to share with you my number one favorite tip. Before I do let me tell you the five things you need before trying my #1 tip.

Here are the five things you need before moving on.

  1. Get your basic biz stuff like name, logo, legal info and phone 📱. 
  2. A website. Facebook and Instagram doesn’t count as YOUR website. (If you want to know why comment below and I’ll answer it.) It can be super simple or complex, the idea is to have online territory.
  3. Have a blog on your site. You don’t have to do anything major except upload images of your events or class info. This will keep your page active and fresh for search engines.
  4. ONLY use the social media you like and understand. Unless you’re hiring a VA. (Virtual Assistant) This will help you maintain a consistent edge. Make sure your profile images match your brand.
  5. Make a web-card. Different from a biz card because it’s just going to contain your websites. 

My #1 tip to advertising your specialty is to… MEET PEOPLE!

Local farmers market charge between $20-$35 for the day. Fees vary by city. 

Grab a booth space, set it up and meet people. That’s all folks.


Your goal is to meet people and handout web-cards. But wait until you’ve intrigued their curiosity. Don’t just stand at a booth and say, “Here’s my card.” Build a connection and then tell them how they can learn more about you or your services.


People to people connection is more important today than ever before. It seems that the deeper we get into high-tech we require high-touch. That means we need community builders and that’s exactly what fitness professionals can become.

I started off as a Zumba instructor but have morphed into a community builder. I’ve also partnered with MAKE MAHALO planners to add a special touch to my services. I’m definitely not the same instructor I was 5 years ago.

So get out there and meet people, shake hands and smile. You might be the only light in someone’s dull world. 


If you enjoyed this post you might also like a post I did on my holistic blog called: HABITS AND RITUAL. It’s tackling the why behind our what. “Why we do what we do.” PEACE Be the Journey 

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?

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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.

Plans vs Follow-Through, because those are two different subjects.

Anyone can make a plan but following-through is a whole different beast. I’m using beast because taming the massive TO-DO list is like a monster. No worries 😉 we’re in this together.

I was slightly challenged to write about this difficult subject. [WHY is it difficult?] Since we all are surrounded by unique circumstances. 

Our lives are as different as our finger print. Yet there are a few principles that don’t change. I wrote the full story on WholelisticFit and wanted share the images I made for that blog post. I’m pinning them to my Pinterest and reposting on Instagram because I need the daily reminder. PEACE Be the Journey ✨🦋



Spent Father’s Day out by a shore along a forest 🌳🌲 listening to my husband and daughter play Ukulele. It’s the simple things in life 🎶


Here’s what we gathered from our hike…


Pine cones to identify.


Rocks, rocks & more rocks…


A gorgeous rose in the middle of dried leaves 🍃 


A cypress that I thought was a cedar, until I read the sign. Lol

Nisqually Tribe’s Wave Of Wellness

In 2015 Puyallup council member (David Bean) & Youth Director (Lisa Earl) got a bunch of fitness fanatics together to plan, organize & host a Native American WAVE OF WELLNESS. The goal was to start a health wave within native community by hosting an event where people can gather and experience different fitness styles. 
 
I got involved after hearing the reason behind it, to get native community healthy. Let’s be honest, we’ve all felt the brush of diabetes, cancer & heart disease but what if we could be proactive about our health. In fact I want to dedicate my workout to my sister who made it through stage4 cancer.  That’s her in the center…
This AUGUST 1st, 2016 we’re at it again… both Amanda Rae (above left) & Mrs. McGee, a.k.a. Liz, (above right) attended the past Native American WOW events and wanted to bring it to Nisqually. With the help of Stacey Gouley, Facility Director of NYC, the planning team includes Nisqually’s Fitness Director, Nisqually Garden Team, Nisqually’s Nutritionalist and me, Zumba with Hoomalamalama. I have to mention Otellie, who’s also in the picture, she  played soccer with my sister back-in-the-day and rocked her Zumba moves with the rest of us.

Nisqually Tribe’s Wave Of Wellness
August 1, 2016 @ 7am-12pm
Nisqually Youth & Community Center (NYCC)
1937 Lashi St. SE
Olympia, WA. 98513
Agenda
Nisqually Youth & Community Center 
7am – 10am Registration 
7am – Sunrise Yoga: Maja Brickner
8am – Breakfast: Welcome & Guest Speaker: David Bean
9am – HITT Workout: Kareem Gannie
10am – Intertribal Fitness: Melvin Blacketer 
11am – Zumba® Fitness: Ho’omalamalama
12pm – Heart Happy Walk
(45min with 15min transition)
 
Game Rm – Nisqually Garden Learning sessions with the garden team.
  • 9am  
  • 10am
  • 11am
Leschi Rm – Nutrition with Bernita Learning sessions with the nutritionalist. 
  • 9am
  • 10am
  • 11am

Mezzanine Walking track above gym.

Resource vendors who specialize in health and wellness will be setting up tables for non-participants to stroll and collect info. If you would like to be a vendor email fit@hoomalamalama.com

The gym above & the weight room below.

It’s fitness, family & fun!

Please share this event! We want to fill this space.

Wow Nisq