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On Mondays, we’ll lock in together: See below for a motivational tidbit to start your week, perspective on movement I’m focusing on, and music I’m enjoying I’d like to share with you 🙂
I took time off Thursday - Sunday and didn’t post last week on Friday. Trying to find my rhythm with truly ‘logging off’ and enjoying the days when I am unplugging. Let’s crush this week!
1/3. Motivation
“The joy of giving was something to be shared…What began as a simple way to say mahalo has grown into a celebration of gratitude, generosity, and the spirit of ohana that makes Lāna’i so special.”
This Thursday through Sunday, we spent the weekend on the island of Lāna’i. On Saturday, we rented a jeep to explore the island, and as we were picking it up from a local company, the man helping us mentioned he was headed to pick up his Turkey & Rice afterwards. We noticed large crowds gathering nearby in what appeared to be a community event nearby with live music playing.
As he went back into the office to grab a map of the island for us, he handed us a piece of paper to read about the tradition.
In short, the company Trilogy Excursions, which hosts many events on the shores of Lāna’i, initially started giving a turkey to each employee as a Thanksgiving thank you in 1983. Over time, as their excursions became more popular, the company extended this gift to all individuals who have a P.O. box in Lāna’i (basically, every resident). The idea was to say mahalo (thank you) to the whole community for granting them the opportunity to host these excursions.
The message is beautifully simple: the joy of giving is something that can always be shared, and the more you share it with, the more joy is generated. You can see this in the organic growth of the Turkey & Rice tradition itself. After Trilogy Excursions started this effort, the Maui Hotel and Lodging Association decided to partake, donating a bag of rice to each resident to accompany the turkey.
With Thanksgiving just a few days away, I’m setting an intention not only to enjoy the gift of giving and practice gratitude, but also to reflect on what it means to share the joy of giving together. The tradition of ohana (family) is strongest when it expands beyond the immediate circle.
Intention for the Week: Magnify your gratitude by sharing the joy of giving.
2/3. Movement
Versatility of an Elevated Goblet Squat
Resort and hotel gyms are typically a hit or miss. While the resort we stayed at this past long weekend was stunning, and the cardio machines impeccable views of the ocean, there wasn't much equipment set up for any barbell lifts - just machines and two benches.
When it came time to hit legs on Friday, I brought back the elevated dumbbell goblet squat that I haven't done in a while. It was perfect in a minimal gym setup, I figured it was worth talking about this week.
I really like this move because it removes the mental "fear" of a heavy weight weighing down your back, while enhancing your form for squatting overall. It forces you to build a more stable squat posture. Plus, you can do it at literally any gym, using another dumbbell as the way you "elevate" the squat or just a low platform.
Here are a few tips to keep in mind, and you can check out a great tiktok with a demo here:
@katriona.fit Heel elevated goblet squats ⬇️ 🤎 Heels on a 45 lb plate, feet shoulder-width apart with toes pointed slightly out 🤎 Keep a neutral spine,... See more
Form Tips to Maximize the Lift:
Spine and Chin: Keep a neutral spine throughout the movement to prevent back injury. Try not to lean forward too much. It also helps to keep your chin tucked.
Elbows: Keep your elbows tucked in and the dumbbell close to your chest. This helps keep you upright and engaged.
Finishing The Movement: Push through your heels when coming up and be careful not to "lock out" or squeeze your glutes at the very top — you want to maintain tension.
Why I Like It:
Targets Quads: Elevating your heels shifts the focus slightly, targeting your quads a bit more than a traditional squat.
Deeper Mobility: It naturally encourages a deeper range of motion, helping to improve your hip and ankle mobility.
Form Enhancer: It's a great way to perfect a deep squat with a neutral spine before introducing heavier barbells.
Next time you are stuck in a hotel gym or just want to switch up your leg day without the barbell if it’s being used, give this one a shot 🙂
3/3. Music
Many of you may know that my flight anxiety is something I have been working on getting over for quite some time. There are good flights and bad flights, but I hadn't flown in a tiny plane in a while — not since mid 2024 (the first and only time I had gone up with Dylan in a Cessna).
We flew in them twice this past weekend during our travel legs to Lāna’i, and I honestly didn't do too great on the way there.
About eight minutes into the 25 minute flight, the song song popped up in my shuffle and it had a soothing effect on me…I ended up playing it on repeat for most of the flight. So, I want to share with you, hopefully you enjoy it 🙂
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