Aho.tec, Portland, OR (2025)

10/17/2025

Weekend Wellness Check (Physical Dimension)
Movement is not just medicine—it is a remembering.
A spell cast by the body to awaken the sacred rivers within.

With each stretch, each sway, we stir the waters of lymph and life. Muscles become messengers. Breath becomes rhythm. Joints unlock old stories. And the brain, like a morning sun, lights up with clarity and mood-lifting magic.

You don’t need choreography. You don’t need hours. Just devotion. Ten minutes of embodied presence is enough to remind your cells: We are alive. We are flowing. We are free.

Let the body lead. Let it move like fabric in wind, soft and sovereign.

Weekend reflection
• What emotions are waiting to move through me?
• How do I want to feel in my body today?
• What movement feels like self-honor, not self-discipline?

This weekend, consider which motion would truly nourish you today—stretch, walk, dance, strength? You don’t need a marathon; tiny “movement snacks” add up through your day. Listen to the body’s tempo and choose gentle consistency over intensity.

Sources:
• World Health Organization. Guidelines on Physical Activity and Sedentary Behaviour (2020).
• CDC. Physical Activity Basics and Benefits.
• Levine JA. NEAT (Non-Exercise Activity Thermogenesis), 2002–2007.
• Cotman CW & Berchtold NC. Exercise and BDNF (Brain-Derived Neurotrophic Factor), 2007.

10/15/2025

WELLNESS WEDNESDAY
🌙 Rest is sacred.
Even the stars take shifts. Why are you still answering emails at midnight, mija?

When we sleep, the body becomes its own healer. Muscles mend. Hormones rebalance. The immune system sharpens its machete. And the brain? It starts sweeping up like an abuela before guests arrive—clearing toxins, organizing memories, whispering: tomorrow is another day.

📚 Science agrees with your elders:
• 7–8 hours keeps your heart, brain, and belly happy.
• Less sleep? More likely to catch a cold or feel blue.
• Sleep cleans out brain gunk—yes, that’s a thing.
• Athletes who skip sleep? More injuries, slower healing.
• Blue light at night is basically a party crasher for your melatonin.
• TLDR: Get your 7+ and let your inner healer work.

🛌 Tonight, try the sacred art of the wind-down.

Give your screens a bedtime. They’re not your comadres.

Lights low, room cool, silence up.

Brew chamomile, tulsi, or whatever your granny used.

Inhale for 4… exhale for 6… Repeat until your jaw unclenches.

Ritual, ritual, ritual. Same moves, same hour = sleepy magic.

✨Reflection:
What boundary with tech will I honor tonight?
What part of me is asking to be held in stillness?

💛 Save this reminder. Share it with someone who still thinks 4 hours of sleep and 3 coffees is a flex.

📖 Sources:
• NHLBI, “Sleep Deprivation & Deficiency,” 2022
• CDC, “FastStats: Sleep,” 2024
• Cohen et al., JAMA Internal Medicine, 2009
• Xie et al., Science, 2013
• Milewski et al., J Pediatr Orthop, 2014
• American Academy of Sleep Medicine, 2023–2024

10/10/2025

🌊 WEEKEND WELLNESS CHECK 🌊
Creative (Sexual) Dimension of Wellness:
The creative and sexual dimension is the river of fuerza vital — the life force that pulses through art, intimacy, beauty, and desire. This current doesn’t follow rules. It follows truth.

There is no “should” here. Only curiosity. Only the invitation to feel what is truly present in your body and spirit today.

This weekend, take a gentle moment to check in with yourself:

🌀 What emotions are stirring? Desire, stillness, tenderness, resistance?
🌀 Where in your body do you feel open? Where do you feel guarded?
🌀 What does a full and honest yes feel like? What needs to be a loving no?
🌀 What would nourish your creative or sensual self in a simple and honoring way?

Pleasure is not something to earn. It is a signal.
Creation is not about output. It is the expression of your being.
Boundaries are not walls. They are the way we stay in right relationship with ourselves and others.

What is one small act of pleasure or creation you can offer yourself this weekend?
Even a breath, a song, or a quiet sway of the hips while cooking can be a sacred act.

Set an intention. Flow with it.
Share this with someone who needs gentle permission to feel and create.

Sources:
Fredrickson BL (2001). Broaden-and-Build Theory of Positive Emotions.
Conner TS, DeYoung CG, Silvia PJ (2018). Everyday creative activity and flourishing.
WHO (2006). Defining sexual health: sexual rights and well-being framework.
Muise A, Schimmack U, Impett EA (2016). Sexual frequency and well-being in couples.
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10/03/2025

⭐️Weekend Wellness Check⭐️

This weekend, let’s pause and turn inward.

📱 What emotion do I reach for screens to avoid?
😴 Did my tech use this week reflect my values and need for rest?

Sometimes we scroll to escape discomfort—loneliness, boredom, anxiety.
Sometimes we stay online because slowness feels unfamiliar.
But wellness-conscious leadership begins with noticing…
When am I numbing? When am I nourishing?

Let the reflection guide, not shame.
Let the body answer, not just the mind.

🌒 Rest is not a reward—it’s our rhythm.
🧠 Boundaries are not limits—they’re protectors of purpose.

Take five quiet minutes. Breathe. Ask. Listen.

Sources:
Chang et al., 2015, PNAS — light from screens suppresses melatonin and delays sleep.
Ward et al., 2017, J. Assoc. Consumer Research — phone presence alone reduces focus.
Carter et al., 2016, JAMA Pediatrics — screen use linked to poor sleep outcomes.

10/02/2025

✨ Wellness Wednesday ✨
Every notification is a tiny thief of attention.
Studies show that after each digital interruption, it takes an average of 23 minutes to regain full focus. Imagine what reclaiming that time could mean for your clarity, creativity, and leadership presence.

Digital Wellness means modeling boundaries—turning off pings, silencing notifications, and reclaiming your attention. When leaders protect their focus, they give their teams permission to do the same.

🌀 Setting digital boundaries is self-respect in action.
🌀 Modeling it as leaders gives others permission to do the same.

✨ Reflection: What’s one boundary you can set today (e.g., Do Not Disturb for 2 hours, no phones at dinner) to honor your focus and rest?

Sources:

Gloria Mark, Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity (2023).

Leroy, S. (2009). “Why is it so hard to do my work? The challenge of attention residue when switching between work tasks.” Organizational Behavior and Human Decision Processes, 109(2).

Pencavel, J. (2014). “The Productivity of Working Hours.” The Economic Journal, 125(589).

09/25/2025

Fact or Fiction? 🪓🏆
Does chopping wood boost testosterone 47% more than sports?

Short answer: Partly true, partly hype. In the Bolivian Amazon, Tsimane men showed a ~47% rise in salivary testosterone after one hour of tree-chopping (a provisioning task).

In a separate study with the same community, competitive soccer raised testosterone by ~30% right after the match. So wood-chopping produced a larger spike, but not “47% more than sports,” and the research didn’t test gym workouts. Context matters.

AHO! Reflection:
Ancestral rhythms remind us: when effort is tied to meaning—feeding family, tending land, serving community—our biology listens.
Even in modern life we can channel that energy: cook for loved ones, grow herbs, repair what’s broken, volunteer. Movimiento con propósito. 🌱

Receipts / Sources:
• Trumble et al., Evolution & Human Behavior (2013): One hour of tree-chopping → ~47% T increase among Tsimane men.
• Trumble et al., Proc. Royal Society B (2012): Competitive soccer → ~30% immediate T increase in the same population.
• Trumble et al., Proc. Royal Society B (2014): Successful hunting also raises T (provisioning context).

Save & share if you love science + ancestral wisdom. Tell us: What “purpose-linked” movement can you do this week? 💬

09/20/2025

🪷 Weekend Wellness Check 🪷

This weekend, let’s pause and ask:
What am I exchanging—with myself, with others, with the world?

Transactional Wellness isn’t just about money or material trade. It’s about energy. Agreements. Integrity. The sacred balance of give and receive.

When we decide to take radical responsibility, we reclaim power. Not blame. Not shame. But the kind of rooted power that says:

✨ “I choose how I show up. I choose how I respond. I choose to co-create this moment.”

This is the medicine of the conscious leader.

And it begins with one question:
💭 What am I choosing to own—and what am I still outsourcing to circumstance?

Let your journal be your altar this weekend. Let your words be your offering.

🕯️Reflection Prompts:

-Where am I giving away my power by blaming others or “the system”?

-What would it look like to lead myself with love and integrity—right now?

-What agreements (spoken or unspoken) do I need to revisit or renew?

Remember, your word is sacred. Your decisions shape your world.
Take one small step to realign your choices with your values this weekend.

In la’kesh (I am you),
AHO!

Tag us in your reflections or DM us your “radical responsibility” ritual. We’re walking with you.

09/17/2025

🌿 Wellness Wednesday: Transactional Wellness 🌿

Every transaction in life — time, money, energy, relationships — is an exchange.

When we adopt a victim mindset, we hand away our power. But when we practice Radical Responsibility, we step into our role as co-creators.

✨ Science shows: leaders and individuals with an internal locus of control (believing their choices matter) perform better, manage stress with more ease, and guide teams through challenges with resilience.

Ancestral wisdom reminds us: our abuelas didn’t wait for the perfect soil — they planted seeds, nurtured them, and adapted.

💡 This week’s practice: Notice where you’re blaming external forces. Flip the script. Ask yourself: What CAN I do right now?

👉 Save this post, reflect on the prompts in the last slide, and share your insights below.

09/12/2025

🌞 Weekend Wellness Check 🌞

Social Wellness isn’t just about being surrounded by people — it’s about feeling truly connected. In ancestral traditions, circles were sacred: a fire in the center, each voice holding equal weight, laughter and silence both honored.

This weekend, pause and ask yourself:
✨ Who are the people that refill your spirit, not drain it?
✨ Where do you feel most seen, heard, and valued?
✨ How can you show up as that source of nourishment for someone else?

Social Wellness is built like weaving: thread by thread, conversation by conversation, until trust and belonging create something strong enough to hold us all.

💡 Reflection Prompt: Reach out to one person this weekend who makes you feel grounded and alive. Tell them what they mean to you.

09/10/2025

✨ Wellness Wednesday ✨

🌱 In the garden of leadership, it is not the thorns of dominance that make us flourish, but the roots of honesty, integrity, and authentic connection. Research shows what our abuelas have always known: when leaders act with corazón — truthfully, transparently, and with care — trust grows. 🌿

Teams led by ethical leaders not only perform better, they feel better. Studies confirm that authenticity begets trust, and trust begets collaboration, creativity, and commitment. In other words, “good guys (and gals) finish first.”

This is the Social Dimension of Wellness in action. When leaders choose integrity, they nurture communities where voices are valued, relationships are genuine, and collaboration feels natural. Like in ancestral circles, where every voice had a place by the fire, authentic leadership reminds us that well-being is collective. 🔥

💡 Reflection: How can you show up this week with a little more honesty, integrity, or heart-centered authenticity — in your family, at work, or in your community?

09/05/2025

✨Weekend Wellness Check✨

This weekend, let’s pause to remember the teaching of Aho Mitakuye Oyasin — “all my relations.”

It is a prayer of connection, reminding us that our purpose is never isolated. We walk this path with ancestors, with the land, with the waters, with the birds and stars, with community. 🌎

Spiritual Wellness is not about escaping life, but about living in relationship with it — honoring the truth that everything we do echoes into the whole.

🪶 Weekend Reflection:

- Where do you feel most connected to the greater whole?

- What action or offering can you make this weekend that honors “all your relations”?

- How does your deeper purpose serve not only you, but the web of life around you?

~~~~~~~~~~~~~~~~~~~~
Este fin de semana, hagamos una pausa para recordar la enseñanza de Aho Mitakuye Oyasin — “todas mis relaciones.”
Es una oración de conexión, que nos recuerda que nuestro propósito nunca es aislado. Caminamos este sendero con los ancestros, con la tierra, con las aguas, con las aves y las estrellas, con la comunidad. 🌎✨

El Bienestar Espiritual no se trata de escapar de la vida, sino de vivir en relación con ella — honrando la verdad de que todo lo que hacemos resuena en el todo.

🪶 Reflexión de fin de semana:

¿Dónde sientes mayor conexión con el todo?

¿Qué acción u ofrenda puedes hacer este fin de semana que honre a “todas tus relaciones”?

¿Cómo tu propósito más profundo sirve no solo a ti, sino a la red de la vida que te rodea?

Hashtags:

09/05/2025

Spiritual Wellness is about more than belief—it’s about remembering our place in the circle of life. ✨ 
Indigenous wisdom reminds us that purpose is not just personal ambition, but the unique gift we offer to our people and the earth. And connection is not optional—it is the truth of our existence: with ancestors, with nature, with community.

In Native traditions, the word Aho affirms this: I agree, it is so, we are one. To live spiritually well is to live in that affirmation every day. 🌎

Modern science echoes this ancestral truth: research shows that a strong sense of purpose and spiritual connection is linked to greater resilience, better mental health, and even longer life expectancy (Hill & Turiano, 2014, Psychological Science).

💭 Reflection: What purpose are you here to embody? How do you honor your connections to land, people, and spirit?
~~~~~~~~~~~~~~~~~~~~
El Bienestar Espiritual es más que creencia—es recordar nuestro lugar en el círculo de la vida. ✨ La sabiduría ancestral nos enseña que el propósito no es solo ambición personal, sino el regalo único que ofrecemos a nuestra gente y a la tierra. Y la conexión no es opcional—es la verdad de nuestra existencia: con ancestros, con la naturaleza, con la comunidad.

En las tradiciones nativas, la palabra Aho afirma esto: Estoy de acuerdo, así es, somos uno. Vivir bien espiritualmente es vivir en esa afirmación cada día. 🌎

La ciencia moderna confirma esta verdad ancestral: los estudios muestran que tener un fuerte sentido de propósito y conexión espiritual está asociado con mayor resiliencia, mejor salud mental e incluso una vida más larga (Hill & Turiano, 2014, Psychological Science).

💭 Reflexión: ¿Qué propósito viniste a encarnar? ¿Cómo honras tus conexiones con la tierra, la gente y el espíritu?

Aho.tec

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