Aho.tec

12/02/2025

CYBER MONDAY FOR YOUR NERVOUS SYSTEM ⚡️
Not another gadget. Not another course you’ll forget about.
This one is for your body, your spirit, your leadership.

If you’ve been feeling:
    • Always “on”
    • Tired but wired
    • Holding everyone else together while you quietly fall apart

…this is your sign. Our Wellness-Conscious Leadership journey starts TOMORROW in Portland, and we still have a few spots left.

🧠✨ What you get:
    • 12 weeks in a small, in-person circle
    • Tools to prevent burnout (not just “self-care tips”)
    • Ancestral practices + neuroscience-backed strategies
    • Support to lead with more clarity, calm, and corazón

💻 Cyber Monday Offer (today & tomorrow only):
👉 30% OFF tuition
👉 Exchange Program for a few spots (payment plan + skill/service exchange) because we don’t want money to be the reason you ignore the calling.
If you feel it, we want you there.

🎁 Give yourself the gift of wellness + conscious leadership. Future you is already saying gracias.

📍 Portland, OR – starts tomorrow evening
💌 Comment “I’M IN” or send me a DM with “EXCHANGE” and I’ll send you the link + details.

Nos vemos en el círculo. 🌿

WellnessConsciousLeadership LatinxWellness BurnoutRecovery CommunityCare PNWlife

11/26/2025

11/26/2025

You’re the one people call when things fall apart.
You hold the team together, keep the projects moving, carry the emotional load at work and at home.
From the outside, you look “strong.”
On the inside, your nervous system is tired.

If you’ve been feeling:
* Always “on,” even at night
* Guilty when you rest
* Overextended in service of everyone else’s needs
* Disconnected from your own body, purpose, or joy

…this cohort is for you.

On December 2, we’re opening a small, in-person Wellness-Conscious Leadership Cohort in NE Portland for leaders like you:
mid-management to C-suite, community-rooted, purpose-driven, and done with burning out to do good.

Over 12 weeks, you will:
- Rebuild your nervous system’s baseline, not just add “self-care tips”
- Learn tools from neuroscience, psychology, and ancestral wisdom to respond instead of react
- Practice boundaries, rest, and emotional regulation in real community
- Turn your leadership into something sustainable, rooted, and aligned

This is not a hustle mastermind or a productivity bootcamp.
It’s a sacred lab for your nervous system and your leadership.

📍 In person · Himmapan Cafe & Community, NE Portland
🗓️ Starts Tuesday, Dec. 2 · 6:00–7:30 PM
👥 Intimate circle (limited spots)

If your body feels a little exhale reading this, that’s your sign.
👉 Tap the link in bio to apply / learn more.
Tag a friend or colleague who leads with their heart and needs this, too. 💛

11/26/2025

Your body is a living altar that has been carrying deadlines, crises, staff needs, family needs, community needs. Too often, we ask it to keep going without giving it ritual, rest, or repair.

The Wellness-Conscious Leadership Cohort is a 12-week in-person journey in Portland for leaders who are:
*Burned out but still showing up
*Deeply committed to community, equity, and impact
*Ready to lead in a way that honors their health, boundaries, and spirit

We weave:
*Science (neuroscience, nervous system regulation, psychology)
*Ancestral wisdom (ritual, community, connection with land and body)
*Leadership tools (decision-making, boundaries, emotional intelligence)

So that you can move from:
Survival mode → Steady, grounded leadership
Overextension → Sustainable impact
Carrying it alone → Healing in comunidad

If you’ve been hearing the quiet whisper, “I can’t keep leading like this,” this cohort is your invitation to try a different way.
📍 Himmapan Cafe & Wellness - NE Portland, in person
🗓️ Tuesdays, 6:00–7:30 PM · Starts Dec. 2
✨ Small circle, limited spots

Ready to lead without burning out your life force?
👉 Link in bio to apply / join.
💛 Share this with a leader who gives a lot and rarely receives.

11/20/2025

🪷 Wellness Wednesday 🪷
Mindful Responses, Stoic Edition

Your nervous system is not the boss, amor.
It’s more like that dramatic cousin who feels everything… loudly.

Stoic philosophy says:
“We are not disturbed by things, but by the views we take of them.”

That “view” usually shows up as an instant story in your mind:
- “They disrespected me.”
- “I always mess this up.”
- “This situation is a disaster.”

Mindful response means you don’t let the first story run the whole show.
You pause. You check it. You choose the next move.

The Stoics had a practice for this called prosoche—a kind of ancient mindfulness that’s all about paying attention to your own impressions before you believe them.

Modern neuroscience backs this up: when we step back, name our thoughts, and re-evaluate a situation, the prefrontal cortex (planning, wise choices) calms down the amygdala (alarm system). That’s cognitive distancing, and it literally cools the emotional storm in your brain.

Try this Stoic micro-ritual today (Prosoche Lite):
Notice the hit.
“My chest just tightened. I feel heat. Something got to me.”

Name the story.
“I’m having the thought that they don’t respect me.”
(You’re naming it as a thought, not as Truth with a capital T.)

Check your control.
“What here is actually up to me? My tone? My boundaries? My next step?”

Choose one aligned response.
Not the most dramatic one. The one your highest-self leader would pick.

Done over and over, this is how we rewire our responses.
Less reacting. More responding.
Less telenovela in your mind, more grounded, ancestral wisdom in your body.

Our grandmothers taught us to breathe, to pray, to pause before reacting.
The Stoics just added Greek vocabulary and some brain science.

Reflection for today:
Where in your life do you most need a 3-second Stoic pause before you answer, send, or react?

Drop a 💭 if you’re practicing mindful responses this week, or share one situation where you want to try prosoche.

11/06/2025

⭐️Wellness Wednesdays⭐️
A wise old sage once told me, “Your body is like a loyal plant. Water it, give it light, and for heaven’s sake, don’t keep it in the same pot all day.” Translation: micro-movements and habit stacking turn your day into a gentle training ground. No heroics, just sneaky brilliance.

Science is clear: most adults thrive with 150–300 minutes of weekly moderate movement, or 75–150 vigorous, plus two days of strength. And yes, even a little counts. Long sitting, on the other hand, is like letting soup burn on the stove. Stand up every 20–30 minutes, take a 1–5 minute stroll, and you’ll tame those blood sugar and insulin spikes. Walking breaks beat just standing, and tiny “exercise snacks” actually improve fitness.

How we make it stick: stack the new on the old. Tie a tiny move to a cue you already do. “If I finish a meeting, then I walk for two minutes.” “If the coffee is brewing, I do calf raises.” Keep it playful and repeat it until your body does it on autopilot. Habits don’t need drama, they need rhythm.

This week’s game plan: pick one micro-stack and repeat it daily. Stir in two short strength sessions and a handful of brisk walks. By Friday, your future self will high-five you in the mirror.

Tell me which micro-stack you’re claiming. Save this for accountability and share it with a friend who’s glued to a chair. The body remembers every kind step you take.



Sources:
• World Health Organization. “WHO Guidelines on Physical Activity and Sedentary Behaviour.” 2020.
• Piercy KL et al. Physical Activity Guidelines for Americans, 2nd ed. U.S. HHS, 2018; CDC Adult Activity Overview (updated 2023).
• Buffey AJ et al. “Acute Effects of Interrupting Prolonged Sitting with Standing or Light-Intensity Walking.” Sports Medicine, 2022.

11/03/2025

✨Mindful Motivation Monday✨
When the world tosses problems our way, we build. Stone by stone, brick by brick, we raise a tower of small wins. The lesson sits in the stories of our abuelas: begin where your feet touch the floor.

Today’s reminder, often attributed to Sun Tzu: “Victory comes from finding opportunities in problems.” Like the towers of ancient China, greatness isn’t built in one day; it’s stacked, layer by layer.

Habit stacking, explained: anchor a new tiny behavior to something you already do. Like a stone on a stone, the structure grows. Neuroscience backs it: Repetition carves pathways in basal ganglia circuits, strengthening automaticity over time. 

Real-world data finds many habits reach “autopilot” around 66 days on median, with wide variation. So we go small, we go steady, we let the brain do its quiet construction.

A gentle quantum metaphor: in physics, repeated observation can stabilize a system’s state (the “quantum Zeno” idea). 

In life, repeated attention to one tiny behavior stabilizes who we are becoming. Over time, you build the tower and with it your legacy, all thanks to such a simple flow: focus, repeat, solidify.

Your turn (pick one):
• After I pour my morning cafecito, I drink a full glass of water.
• After I open my laptop, I breathe in for 4, out for 6, three times.
• After every meeting, I write one sentence of gratitude.
• After brushing teeth, I do a 10-second neck roll.

Share your micro-stack in the comments so we can cheer you on. If you want a personalized stack aligned to AHO!’s 10 dimensions, DM us “STACK” and we’ll craft one with you.

Research notes: Habits consolidate through basal ganglia-based plasticity; automaticity typically accrues with consistent, context-cued repetition over weeks.

~~~~~


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.
~~~~~~~~~~~