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If there is one question that many of our members as well as coaches get asked more than any other question, it's this: What goes on at Ku Performance? Is Ku Performance like CrossFit?

We decided it was time to set the record straight and have our Founder and Director of Performance, Daniel Aipa, give his answer to this often asked question along with other mana'o (insights) around questions about the Ku Performance Method.

Q: So is Ku Performance like CrossFit?
A: No, CrossFit is a sport.  But we do implement basic functional movements like CrossFit.

Q: Okay, so how is it different from CrossFit?
We utilize methodologies of various training systems and work with each individual to help them find what works best for them.  Coming from a strength and conditioning background at the college level, we look at each individual as their own specific sport, assess, and plan accordingly.

Q: Does that mean everyone is doing their own personalized workout or is it a group fitness class?
A: It all depends.  In group fitness classes, everyone is doing the same workout that is scaled accordingly.  We are known for training in semi-private sessions with up to 2-5 people per session.  During the session we are able to individualize the workout depending on the person's fitness and strength level, goals, as well as variable factors going on outside of their training.

Q: Variable factors? What do you mean?
A: Unless they are professional and competitive athletes, training is a small piece of a person's life.  And we are aware of that.  The variable factors consists of nutrition, hydration, sleep, stress levels from the multitude of stressors in life, career, injury and health history, exercise experience, extracurricular physical activities, and much more.  An individual's training is highly effected from the outside variables.

Say a person trains 3 times a week for one hour.  That's three hours out of 168 hours in the week.  That leaves 165 hours of variables outside of the training session to negate or have an adverse effect on those 3 hours of training.  We make sure our members and coaches are aware of this concept we call - the Circle of Influence.

Q:  It looks like you do more resistance training, is there a cardio component?
A: Again, it's dependent on the individual's goal but we do have a heavier emphasis on anaerobic conditioning compared to cardio like low intensity steady state.  We train in a fast pace environment to make sure we get through the main session of work within 45-60 minutes because we have found that to give the best results.  We do have a conditioning component in our training but nothing that I'd considered to be in the typical "cardio" category.

Q: What are your thoughts on cardio? Since you don't implement much cardio in the training?
A: We've been told that our training feels like cardio sometimes because of the fast pace and low rest intervals during the training sessions during certain cycles.  I'm assuming the cardio you are talking about is the long duration of activity between 20-30 minutes.  If so, I'd rather have people get outside and go for a hike in the mountains, take a walk on the beach, or anything active outside of the gym.  We live in Hawaii! Get outside. Your mind, body, and soul will thank you.

Q: You do a lot of different exercises that look unconventional, is it better than just doing the basic fundamental movements?
A: No, but everything has it's place.  I don't think what we do is unconventional nor do we try to be unconventional.  But it is an area we find ourselves placed in because people don't really understand what we do.  We are neither here or there, so we must be way out there.  

Q: Okay, you say people don't really understand what you do.  So, what do you do?
A:  We take time to learn about our members, who we call 'Alapa (athlete in Hawaiian), and build a relationship with them so they know we are a team working together in order to achieve what they want.  We create a plan and environment according to their interests, training age, goals, personality, and other variables as mentioned before.  Lastly, we adapt along the way as we continue to learn more about the individual, see their potential, and continue guiding them along their journey.

Q: Is there a specific system you follow?
A: No. Even though it's been called the Ku Method or Ku Performance System, there is no specific system. Bruce Lee being a big influence on my approach in all of this, made me realize that systems do indeed create division amongst people and that's not what we are about.  We are not saying that our so-called system is the best or better than another system.  We do what we do.  There are specific principles that we follow but our overall take on training is that physical vigor and performance is a modality of self expression and we are here to guide you through that journey of expressing yourself - or what we term as, be Ku.

Q: Interesting. So what can people expect from Ku Performance at Hui Alapa Ku?
A: For physical training, you can expect to learn various movements using different implements and modalities of exercise.  As for your mind, you can expect to experience introspection and gain more self awareness of your body and personal language.  Lastly, our goal is to create an ever evolving environment that provides a personal experience for each member.

Our mission is to instill confidence into people's lives. It's to strengthen individually in order to strength the whole.

Ready to get your Ku on? Schedule your "No Worry Beef Curry Intro" today.

Good Clean Food Hawaii visits Ku Performance

We were honored to have Good Clean Food Hawaii visit us for a workshop around nutrition and how they are on a mission to help people by proving them with nutritious meals that also gives them back time.

The Kū Crew was excited to sit and hear what Bruce Ayers of GCF Hawaii had to say about meal preparation and his tips around planning for success with nutrition.

Here are few of his tips:

  • Choose a day to cook: Plan on a day when you prepare, cook, and portion out all of your food.  If you prefer to keep your food as fresh as possible, try cook two different days.  Bruce suggested, Sunday and Wednesday.
  • Make a List: Never go to the grocery store without a list.  Limit your list to 1-3 proteins, 3-5 veggies and starches (quinoa, potatoes, etc.)
  • Equipment: Instapot is one of the most effective and efficient kitchen gadget for those interested in meal prepping as well as a must have
  • Make Pinterest Your Inspiration: Place 3-5 ingredients in the search bar and be amazed at the number of recipes you get using those ingredients

One of the biggest take away the crew got from the nutrition workshop was the "Rubber Band" effect, Bruce shared with us.

This is when people look for quick results by taking shortcuts or doing strict diets which only sets up the individual to find themselves quickly back at where they started.  Like when you pull a rubber band quick, it snaps back just as fast.

Big mahalo to GCF Hawaii for stopping by at Ku Performance and sharing their manaʻo with the crew.

To learn more about GCF Hawaii, feel free to visit there website, HERE.

Daniel AipaComment
Celebrating 1 Year with a Bang!

The month of May marks 1 year of being in our new facility in Kailua, Hawaii.  Our first official Kū Headquarters which continues to be a work in progress but everyone has still be crushing the workouts and we excited to keep the Kū Movement going.

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The #KUMVMNT is this coming year's theme where we are on a mission to create a movement based around instill strength and confidence into others through our vision of what it means to be Ku.  That is is why in May we are bringing you see new additions to the schedule to offer more.



MANA FLOW YOGA w/ Lily B: We've been wanting to integrate more Yoga classes, so we started a Donation Based Yoga.  Lily has been training with Ku Performance and understands the culture we built.  She caters the session for the group and we have all been stoked about her classes.  We don't consider ourselves Yogis, just people who appreciate and would like to explore the practice  As donation based, we ask for an offering in how you value your class and how you see fit to support your financial situation. Most donations are made in monetary form. Between $10-20 is suggested.

Date: May 5th
Time: 10AM - 11AM
Cost: Suggested Donation $10-$20
Sign up here 

HALE MUA: GUY'S NIGHT w/ Daniel Aipa:  Back by popular demand.  Hale Mua is known has the house for men, where historically, Hawaiian men would enter to learn more about what it means to be a man and strive to keep the Hawaiian culture and traditions alive.  During the session we bring like minded men to come together for camaraderie, work on building the body, talk story session about culture and manhood, and a little pau hana time after.  

Date: May 7th and 21st
Time: 6PM - 715PM
Cost: $15
Sign up here 

BE STRONG. BECOME STRONGER - Wahine Fitness Workshop w/ Katelyn and Namele: Our two Wahine Coaches developed a workshop to help educate and empower women to embrace strength.  The workshop is 3.5 hours long and covers topics around benefits of resistance training, myths about lifting weights, proper exercise technique, and more.  Our goal is to have wahine leave the workshop with a new sense of strength, a solid foundation of proper exercise technique to take with them to their next workout, and have a good time as well.  There will be coffee, light snacks, and a light meal after your workout. 

Date: May 12th
Time: 9AM - 1230PM
Cost: $75-$110 (early bird registration ends May 6th)
Sign up here 

OPEN KU BODY CAMP: This our take on what a Boot Camp should be like.  We limit the group to only 8 people in order to ensure efficient flow and freedom of movement.  We honestly can't stand crowded spaces.  We can also promise you that you most likely won't be doing any burpees but don't make a mistake of thinking that it won't be so bad.  Ku Body Camp incorporates strength circuits, modified strongman training, and a conditioning component.  Overall, we promise you'll get a good sweat!

Date: May 15th
Time: 530PM - 630PM
Cost: $15
Sign up here 

NUTRITION AND MEAL PREP 101 with GOOD CLEAN FOOD HAWAII: We are honored to host GCF Hawaii to come in to Ku Performance and give a presentation on Meal Prepping and the basics of nutrition.  Nutrition is a vital piece of living a healthy and fit life so we want to make sure we bring the best information to you around nutrition which is why is we are very excited to be working with GCF Hawaii.

Date: May 19th
Time: 9AM
Cost: $10
Sign up here 

PARTY!!! Yes, we are going to party like it's 1999 because we are so stoked about the first year at our official Ku Headquarters and ready to kickoff the next one on a high note to start off the #KUMVMNT campaign. 


Daniel AipaComment
Why THE BIGGEST LOSER CHALLENGE at Work Sends the Wrong Idea.

First off, what is the BIGGEST LOSER CHALLENGE?  Many workplaces and corporate wellness programs throughout the BIGGEST LOSER CHALLENGE to motivate people to come together, lose weight, and improve your lifestyle.

It can be done as a team or individual, where the winner is the team or individual who loses the biggest percent of body weight.

While this may seem like a great idea, this usually leads to be unsuccessful in the long run.  It is important to know that not everyone at Work is prepared or in the right place to make the change.  

Also, when it becomes a competition, people tend to participate in drastic changes in their lifestyle behaviors in order to hit certain marks which arenʻt sustainable for after the challenge is over.

The majority who lose weight doing behavioral changes they canʻt sustain, will only end up gaining the weight back and then some.  Does that sounds familiar?

Here are other ideas:

Developing an effective wellness program takes the right understanding and having awareness of the workplace culture.  Rather than creating a big program that not everyone will be interested in participating in, you create smaller programs that create specific groups.  The main focus is the vision of overall health and wellness, and everyone is at different stages and experience in their fitness and health.

Remember, it's not much about just the challenge itself but also helping them make lifestyle behavioral changes in order for them to continue their journey of overall well being and fitness.  Too many programs offer only short term goals and rewards, it goes beyond the 4-6 week "Biggest Loser Challenge"

1. Obstacle Course Training

There are several obstacle course races that come to Hawaii such as the Spartan Race or Makahiki Run.  You can either train together at the park or gym or work as a team with a local training facility that'll be more than happy to support your mission towards health and wellbeing.

2. Recreational Sports

Maybe there is a group of people at work who participate in recreational sports that can inspire people to get more active.  Maybe you can start a recreational sports league depending on interests.  

3. Weekly Fitness Workshops

You can reach out to local fitness professionals who will give a workshop that anyone can participate in.  Bring in a yoga instructor, fitness coach, nutritionist, stress level management, meditation, or anyone else you feel will bring value to instill the importance of taking care of yourself and wellbeing.

4. Human Performance Seminar Overhaul

Find a local training facility who has the experience and knowledge to come in to do a full human performance overhaul in working with the whole organization.  They can work with individuals and teams to best guide them towards their goals by creating a plan that they can stick to and hold one another accountable.  

For Corporate Wellness, it's best to take a holistic approach to understand the workplace culture and learn about the interests people have.  It takes a team effort to achieve optimal results in helping each other feel their best.

At Ku Performance, we believe when people feel their best they perform at their best.  The type of performance will then transfer into the workplace to drive better results and performance for the company as a whole.



The 5-4-10 Breathing Protocol to Regain Focus
Copy of Copy of Landmine

Reconnecting with your breath is a powerful you can use on a daily basis to ground yourself and relax the nervous system. Here's something you can try right now.

Before your next big meeting or in your preparation to attack a big task at work. Try this simple 5-4-10 breathing protocol to regain focus.  Perform 5-10 breaths following the 5-4-10 protocol.  

During your breathing, place a hand on your stomach to make sure you are breathing into your stomach and not into your chest. Your chest and shoulders should not rise up and down.  Many people tend to breathe into their chest which creates more tension within the body and add more tension to the shoulders and neck.  

Mahalo and A hui hou.


The Ku Tactical Athlete has chosen a profession where their fitness may one day be the difference between life and death.  Tactical Athletes include military, law enforcement officers, firefighters, and rescue response individuals.  On the job, the Tactical Athlete will be confronted by high stress scenarios where physical and mental strength will be tested.  The Tactical Athlete must be composed, resilient, and calculated.  

The Ku Tactical Athlete Class (KTAC) is designed to improve specific areas of fitness (e.g., strength, speed, agility, and aerobic fitness), injury prevention, and improve overall health.  The goal is to train, educate, and prepare the tactical athlete to meet the demands of their occupations.  




1:4 RATIO:

This is not your normal fitness class. KTAC is only accepting a maximum of 8 Tactical Athletes which will make it 1 coach for every 4 Tactical Athletes.  KTAC can be viewed as personal training with a support of a small team. 


KU TACTICAL ATHLETE CLASS is an 8-week program with 16 total classes along with a workouts to complete on their own and 2 planned rucks. This is a specialized strength and conditioning program design specifically for the tactical athlete to improve strength, speed, agility, aerobic fitness, and injury prevention.  Movements during training sessions will be instructed with modified options to fit each individual athlete to ensure optimal performance and proper technique.  The program is meant to enhance your on the job performance not hinder your performance.


Class meets on Mondays and Wednesday from 600PM to 730PM, 
Class ending Pau Hana BBQ: Date to be determined


KTAC has a (6) athlete minimum and (8) athlete maximum.  If the minimum is not met, the class will not be able to take place.



OPTION 1 = One Time Payment of $500

OPTION 2 = 2 Payments of $275

*No refunds once class begins


Daniel Aipa