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What I Committed to

What I Committed to

“Courage is the power to act regardless of fear and uncertainty.  It allows you to move forward despite knowing you will receive pain, difficulties and need to sacrifice along the journey.” – Giovanni Diestmann


On January 1st of 2019, I had decided to do some things each day.  Meaning, by the end of the year, I would have committed to doing these things every single day.
I knew that 2020 was important  in that something big was going to happen.  I knew I needed to be prepared.  Here is what I wrote on December 31st, 2019 on Facebook and Instagram.
“I write this on the last day of the year. I am normally pretty private about what I do, (only really sharing in our intimate training groups) but today I have a lot to say, so this will be a long post. 
A little factoid about me is that I get up SUPER early. Like crazy early, because I feel the need to get things done and not waste life away sleeping too much (although I don’t require a ton of sleep anyway). I had spent the past year committing to things that I wanted to do/trial. To see if they would improve my life. I have a great life, but there is ALWAYS room for improvement. 
So at the end of 2018 I committed to the following:
Writing in a journal every single day ✔️


Praying every single day. ✔️
Drinking celery juice every single day ✔️
Drink wheatgrass every single day ✔️
Taking cold showers, even in the winter ✔️
Chanting the Hanuman Chalisa at least 365 times or more ✔️
Chanting to Lakshmi at least 365 times or more ✔️
Tap in an Asenscion script 365 times ✔️
Exercise in some form every single day ✔️
Be kind to others. Always. ✔️
Help as many people as I can. ✔️
Give more than I receive. ✔️
To read every single day(articles/books) ✔️
To learn something new every single day ✔️
Trying to fit in all other chants, mantras, prayer practices in whenever there was extra time (to Jesus, Quan Yin, Ganesh and Babaji, for compassion, for peace, for healing)✔️✔️✔️✔️
I try to set up unachievable goals to see how strong I really am, mentally and physically. These were hard to achieve. There were days I wish I didn’t have a commitment and didn’t want to have to stay up late making sure I completed what I said I would do, but I did it❤
One would wonder why I would do all of this and was I looking for a benefit. See, I do things for the pleasure of knowing that it will keep me healthy in some way. That everything I do is a form of preventative maintenance. I don’t drink alcohol, I don’t drink coffee, I don’t do drugs or take substances.   I don’t look for outside people to make me happy, I know it’s MY job to make myself happy. Anything else is wonderful. 
Do I feel great? Yes. I have seen improvements in hair growth and health, skin texture has improved, I have even more energy than before and I can regulate my temperature better. 
It is nice to see things improve but it takes time, courage, commitment and strength. That was tested throughout the year, but I feel that much stronger going into 2020. Riled up. Amped up to see what lies ahead. You fail and you learn from that failure. It’s a sign you need to work more intelligently and that’s where I am today. 
Having kids shows every crack in your character. Every flaw. Everything that needs to be worked on. You don’t really want to look for strife or right every single wrong because you are a constant vigilante in your own ecosystem. Love and peace HAVE to matter. There is no choice. You can’t wash away your problems with substances. The work is always there right in front of you. Here is to 2020. Here is to more years of work and challenges ahead. Life isn’t supposed to be easy. I’m ready.  
And here is something I learned today…….levensmoed is Dutch translated to optimism or courage to life. Let’s have the courage together.”
Now as I look back at what I wrote five months ago, it couldn’t be more true for today and where we are in society.
My commitment now is to help as many people as possible with what I learned from the sacrifices, courage and dedication along my life journey.
Commit to something
Improve your mental state
Remember you are enough
Learn something new every day
Have the courage to put in the work, because you won’t regret it, and it will lead you to places you never thought possible.
I Love you all!
Lisa 😉
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The Lymphatic System

The Lymphatic System

“You cannot get better in the same environment you got sick in.”  – Dr. Perry Nickleston


In our email series of learning new things while at home, ;-), I wanted to now talk about the Lymphatic system!    I could go on and on about it, and there is much to know, but I will try to be as direct and concrete as I can.  You will see some links of more resources at the end of the email!  Those who take my classes know I try to actively spark ways that move lymph throughout the body.
The Lymphatic system is the most undervalued and under appreciated system of the body.  People rarely look at the source of tenderness, puffiness, swelling, pain or inflammation as indicators of a backed up lymphatic system.
I am going to convey an analogy that I received from Dr. Perry Nickleston.
“Think of the body as a fish tank.  
The glass is our skin, 
The water is your interstitial fluid, 
The fish, rocks, and coral are your underlying systems.   
The pumps are the lymphatic system that cleans and purifies the tank.
If the water gets mucky and the fist die, you could change the water, you could replace the rocks and coral, but without good working pumps, your water will get mucky again.”
There are two major exercises to get it to move
1). Diaphragmatic Breathing
2). Human Movement

The Diaphragm

We try to cover good use of the diaphragm each and every class.  I have been doing a free class on Facebook Live each Thursday at 5:30pm.  This coming Thursday I will do a guided talk through proper breathing while Kelly plays the crystal bowls!
As far as human movement:
  • If you can think back to Jane Fonda and Richard Simmons and that era of jumping jacks and hopping in place, you are kick starting the lymph.
  • If you think about how kids play, bouncing, hopping, skipping, jumping, you are kick starting the lymph.
  • If you do things that work the joints in a way that moves them quickly in any direction, this kick starts the lymph.

Whatever you do, it is best to move yourself multiple times throughout the day for bouts of 10-20 seconds at a time.  Easy Peasy!

Fun facts:

  • 1/3 of all lymph nodes are in the neck
  • It is colorless
  • A gut problem = a lymphatic problem
  • Any lymph node can cause pain or dysfunction somewhere else in the body (above or below the site)
  • Your calves are. passive pump for the lymphatic system
  • Your lymph vessels, end to end, could circle the globe four times!!!
  • Lymph drains from the bottom up, so if it is blocked, we need to start moving from the top down.
  • This system bathes almost every single cell in the body, except cartilage, nails and hair.
  • Continuously loops in one direction – up the right side and loops down the left side.
  • You have over 15 liters of lymph in the body, which is 3X more than blood.
  • Problems that could show up as a result of poor lymphatic flow:
    • Any auto-immune disorder
    • Lyme Disease
    • Any ‘itis’ condition chronic or acute (tendonitis, plantar fasciitis, bursitis)
    • Spinal Pain (neck pain and low back pain)
    • Joint pain
    • If you hit a training plateau
  • It is the sewage system of the body – It gets rid of toxins that are coming in from the outside especially your skin (remember back to the email of benefits of dry brushing) and through the mouth (remember tongue scraping).

More resources:

Enjoy your discoveries!
Lisa 😉

Mobile App! 

Our app is so handy! You can see all of the classes listed, with descriptions and the instructor teaching.  It is always the most up to date option for classes.
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“Transformation does not happen because of good intentions, it happens because the necessary enrichment happens on all levels.” – Sadhguru

How are you?  We think about our family so very often and wish you, yours, and the whole planet well.
As human beings we function a little differently than any other being on the planet, as we tend to create boundaries that make us feel like we have to act within certain rules.   In reality we don’t function well with boundaries as it is deters us from knowing our inherent existence.   And when these things are out of balance, we feel this deeply in a manner of emotions that don’t serve us (anxiety, anger or depression).    We have things like, jobs, families and houses that are wonderful ways to create an identity, but if we don’t find ways to turn within, those things will fell like they are squashing the existential reality of who we truly are.
Did you know that daily yoga practice is a way to nourish yourself, where you are fully involved in your wellbeing, and not entangled in the stories of the past or unknown future that you tell yourself.     Just as a flower doesn’t try to blossom, it does indeed blossom through proper nourishment of sun, water, and fertilizer. You don’t try to intentionally blossom, but by proper nourishment of your physically body, mentally and emotional states, and energetically output, you can blossom into your infinite existence.    Working diligently on these things allows you to become untangled from experiences that make us feel anything less than whole and complete.
When we take you through a class, we try to work on these different elements, and hope you can take some of it with you and do something daily that makes you find joy, peace, and nurturing (think meditation, sitting in silence, sitting in nature, just sitting with your eyes closed away from the external).  So even in chaotic situations, you know you can tap into the divinity within you that is perfect and pure.
For now we are able to offer the following for you:
15 online classes a week*
New free classes being added on the virtual studio
Free Facebook Lives each week (mantra or meditation),
and Online Private Coaching/Instruction Sessions
*Our weekly schedule is on the Mindbody app.  You just need to use the Zoom link to enter them all.
Our link for Ohana classes is  https://zoom.us/j/4533359011
Love you and stay safe!
Lisa 😉
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Our Continuous Process of Teaching

Our Continuous Process of Teaching

Have you ever wondered how much time goes into preparing an hour movement class?   A lot. Like an entire career. 

Continual Learning

We spend time understanding and translating content such as anatomy and sequencing.  But then we meet people like you and we learn.  We learn that we don’t know as much as we should, and we go back to the drawing board of education.  Or that we see something new such as how the body is evolving through too much screen time, too little activity or too much demanding activity.    

All the Avenues of Healing

So we do more education, more study, take it back to the mat and trial and experiment on ourselves; then again see how it lands on you all.  See, we take the hit (of time and money)  looking at all avenues of healing.  Is it the breath, is it just movement, is it the mind, or your past?   Where do we need to concentrate our studies?  What avenue is next?  I know personally I have deviated into many different realms of brain and eye based work, pain science, the ins and outs of the nervous system, common pathology and specifics on the lymphatic and joint function. 

A Plan for Progress

Then after all of our continuous studies, we may feel that there is more work to be done on our end to create a class that generates the most change for long term success.  We may see you once, or we may see you multiple times throughout the week to identify the problems with poor movement patterns that we could help change in your day to day. 

One Size Does Not Fit All

There is a problem with that too, though, because you all are individuals with different pasts, pain biofeedback and traumas.   Depending on people’s jobs, social actives and hobbies, will create a difference of where we need to help you help yourselves.  We know that one exercise program cannot be a one stop shop to what needs to be done.  Individual problems need to be dealt with individual solutions, not just a boxed set choreographed class. 

Ohana Offerings Continue to Grow

Sometimes we have classes that just try to pull you out of the stress state, other classes try to build deep specific strength, and others try to bring more awareness to the patterns in your life that may be causing the discomfort in the first place.

Either way, be rest assured that we at Ohana will always be educating ourselves to make sure we understand all that you are going through, and that you have many class offerings to chose from depending on what you need.

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You Can’t Go Wrong Being Strong

You Can’t Go Wrong Being Strong

Hamstring MusclesWhen it comes to good physical health, I like to think of it as a whole body system.  We are 3D organisms, 360 degrees around, spherical and dynamic.   Our bodies were made to be moving constantly.  So what happens when we aren’t?  And what happens when we move too much repetitively (think running, cycling, etc)?
When athletes use global muscles as stabilizers and the deep stabilizers aren’t being used, they can become injured quick, hard and fast.  The body shouldn’t injure easily and there are many ways we can ensure that the nervous system is adaptable to any situation the body comes into.  If anything, we have a buffer to become either not injured at all or have WAY less damage.
I feel like you cannot go wrong with being strong.  Period.   By trying to seek out any stabilizer weaknesses, we can find out what is not working and get it back on board.
Entire faulty movement patters cannot be blamed on one muscle.   I will use the hamstring as an example, because it comes up a lot as a problem that needs to be ‘stretched’ out.    The main reason why a hamstring may feel tight is that it has some weakness and the body puts up tightness as a protection mechanism to keep that weakness from having an injury.   When you try to stretch  or have them massaged out, that protection mechanism will only further inhibit movement, actually making the area feel MORE tight.  The body is doing its job very well.    We just ignore the signals.
When there is a problem with the body (tightness/pain/injury), we need to challenge the existing pattern and upload new information to the body.
Here Is what is happening:
  • Inappropriate firing of muscles
  • Poor stabilization
  • Poor mobility
  • Poor movement pattern
  • Poor central nervous system pattern
  • High levels of compensations.

What My Classes Focus On

In my classes, I always try to isolate an area that may not be working properly.   This may be in the form of doing a movement, looking to see how the class executes it, and then seeing what needs to be changed.   And then we try to activate it or create more mobilization of a joint around it.
Being deeply stable is one of the most important jobs of the body,  everything else is the cherry on top!
So, next time you wonder why class seems boring and why we take our time, you will understand it better.
Please let me know if you have any questions!


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