How to Have Good Posture with a Desk Jobs.

look back on wonderful memories

It can be unavoidable to sit at a desk for long periods of time…. when you have a desk job. Which a lot of us do!

Even if we aren’t spending numerous hours sitting in front of a computer, we’re more than likely texting, driving, sitting in front of a tv, or eating at a table at some point throughout our day. All of these postures more than likely have us rolling our shoulders forward, bending our necks down, and putting a major amount of strain on our spine. Just take a moment to think about how your body adjusts to looking down at our screens and compare that image to an upright, straight spine posture. It will probably have you cringe a little (or a lot!). It really isn’t the best set up and we’ll actually start to experience the consequences over time.

But just wait! Even if we can’t completely cut out these activities completely from our lives, there are small daily exercises we can do to make sure we’re keeping our bodies happy.

  • Our spine is meant to move and bend but at it’s natural, comfortable alignment, the spine is stacked straight. So as we’re sitting, working on the computer, watching tv, staring at our tablet or phone in the check-out line, take a second to review how our spine is aligned. If it isn’t stacked upright, we’re probably putting unnecessary strain on it.
  • Move! There is no magic number that says you should “get up and walk every 30 minutes” even though we hear these statements all the time. Everybody’s body is different. If you’ve been sitting for a while and you start to notice your posture is slowly slacking than get up and walk around. Go grab a snack, go to the bathroom, go talk to a coworker, anything that will get you on your feet and realigning your spine.
  • Take a moment out of your day to stretch. It can be 15 minutes when you get up, a yoga class over your lunch hour, or a short series before you go to bed but take some time to show your body you care about it. This short routine each day will go a long way to overall health when you have a sedentary career. (I’ll be following up with a short series you can incorporate into your morning or nightly routine)
  • If you have the option, rotate between sitting and standing during work hours. You don’t have to have an adjustable desk. You can find a countertop to work at or stack boxes or books to build height for you to set your laptop atop.
  • Set an alarm on your phone or reminder on your computer to run through a few desk stretches to help relax your muscles and release any unnecessary tension you might be holding in your body. Again, these small moves can have an impact. (I’ll also be following with some fun tips on moves you can do while sitting or standing at your desk)

We’ve heard plenty of the health affects sitting at our desks and staring at our phones has on our body. Now is the time to take care of ourselves! What are some of your favorite tips or tricks to help your posture?


EMFs + Self-Care

I wanted to take a moment here to discuss EMFs, Electromagnetic Fields, and how we should be interacting with these fields as well as self-care.

What Are EMFs?

The National Cancer Institute defines electric and magnetic fields as invisible areas of energy that are produced by electricity, which is the movement of electrons, or current, through a wire. Electric fields are produced whether or not a device is turned on, whereas magnetic fields are produced only when current is flowing.

We come in contact with this energy every day. This energy helps us communicate, cook, and even solve complex medical issues.

  • Radio Broadcasting Waves
  • Cell Phone Radiation Waves
  • Wifi + Bluetooth Waves
  • Microwaves
  • Infrared Waves
  • X-Ray Waves

Being in a field where I’m constantly interacting with technology makes it difficult to avoid. But there are simple ways we can disconnect more from everyday technology and EMFs!


  • Take breaks every 30 minutes – take your hands off the keyboard, move your eyes around the room, take a quick walk, grab a snack. There are so many ways you can step away.
  • Set devices 5-6 feet away from you when watching television.
  • Get outside without devices for 30 minutes to an hour a day. Go for a walk without your phone, layout at the pool, go for a bike ride, have coffee with a friend.
  • Set limits on your Social Media platforms or your phone altogether.
  • Unplug electronics by the bed or remove from your bedroom all together when sleeping.
  • Flip off the circuit breaker to your room.

Can you think of any additional tips that can help you disconnect from your devices?

What To Do When In a Funk.

It happens. I’ve been in a funk myself for the last week and a half. It just seemed to be a consistent trend where I was getting bad news every time I turned around. When it rains it pours right? I’m not even a fan of that saying but it just seems to HAPPEN THAT WAY sometimes.

And you fall into a negative mindset where you’re only focusing on what is going wrong and it can be difficult at times to pull yourself out. But guess what? Only you can make the change!

“Everyday can’t be sunny or else it would all be deserts.”

I’m sharing some simple activities you can do that will build up to a brighter mood! These work together to make a big impact so take what works for you and leave what doesn’t. But try implementing a few of these into your everyday lifestyle and see what shifts and changes for the positive.

  •  Give yourself 10 minutes in the morning. Just sit with your morning coffee or tea, set aside the phone and technology, and just sit with your thoughts.
  • Set a positive mantra for your day. I personally like “Today might be cloudy, but my life isn’t cloudy.” This is a little thought you can come back to when you’re feeling frustrated or overwhelmed.
  • Take a walk outside. It is crazy what a little bit of nature can do to pull us out of our own reality.
  • Get creative! Paint, draw, write, dance, build a craft, write a song, play an instrument. Just let whatever wants to come out, come out.
  • Make yourself a nice meal. Seriously, splurge on yourself with one of your all-time favorite meals.
  • Work out. Release any built up stress or energy you have with a high-intensity run or weight training class. Or maybe, tap into your thoughts and process through a yoga flow.
  • Meditate. Sit in stillness and remove yourself from thoughts.
  • Start a gratitude journal and begin to jot down a few things that you are grateful for each day.
  • Most important: Don’t get down on yourself! You’re awesome and wonderful and you have so much to be happy for!

This change will take a bit of time. It might take a few days or weeks but focus on the positive in your life. If you’re having a hard time and need to vent or talk to someone, know I am always here! You can reach me at or in DM on my Instagram @mountainhippiehealthnut. I hope you all have a wonderful rest of your hump day!!

Stay beautiful.

CBD Oils.

What the heck is CBD Oil and why should you consider using it? That’s what I would like to cover today. (This is an affiliate post with ThoughtCloud and I will be sharing a link at the end for you to check out products if your heart desires.)

My Story (& Nella’s).

I’m currently sitting on my patio, surrounded by plants, and a good glass of white wine while my pug pup, Nella is at my parent’s house, healthy, happy, and a little bit chunky. But that wasn’t the case this past fall. It all started when I moved Nella and myself out to San Francisco over a year ago. I was nervous for Nella to deal with separation anxiety as well as consistent digestive issues she had been dealing with since she was a tiny puppy. Knowing I would be away during much of the day at work, I was extremely nervous for the state she would be in. After way too much trouble shooting with different dog foods, treats, and eating routines, I decided to try out pet-approved CBD Oil.

I first started out with dropping the oil on top of her dinner and even in her water, then eventually moving to baking it into her treats. Nella has never had a lack of appetite, which the oil can also help with, but it helped her immensely with anxiety and sleeping issues. Now through a mixture of home cooked meals and CBD Oil infused treats, she is a happy three year old pup.

During this time, I was also dealing with a significant move and career change that had me anxious constantly. This life pattern was affecting my sleeping, eating, and weight management routine. After much research online and through conversations with numerous connections I decided to give CBD oil a try myself.  I’ve been using them ever since. I would say the major benefits for myself are daily anxiety and my sleeping routine. Especially once I moved to Colorado and was working through my body adapting to the altitude, I depended on CBD Oil for a good nights rest on many occasions.

What is CBD.

CBD, or cannabidiol, is a compound found in cannabis and hemp. CBD does not contain delta-9-tetrahydrocannabinol (THC), the compound that gives marijuana its psychoactive properties. In fact, most CBD products are derived from hemp and not from marijuana.

The company I am sharing today has multiple different products they sell. The Full Spectrum products can contain up to 0.3% THC while the Sustainable Isolate products have 0.00%, as ThoughtCloud has isolated the CBD so that is contains no THC. Both formulas are completely non psychoactive when taking the recommended serving.

Various Benefits of CBD:

  • Relieving pain
  • Reduce anxiety and depression
  • Can help to reduce cancer symptoms such as nausea, vomiting, and pain
  • May reduce acne
  • Digestive Aid
  • And much more!

What I use.

I am a fan of many different CBD companies and I will share specific products in later posts here and on Instagram but the first company I started with was ThoughtCloud. Their site was informative and simple that I wasn’t worried shopping through them for products for myself and my dog. When I first started educating myself of CBD for pets I was super uninformed and by the time I ordered Nella’s products, I felt 100% comfortable with what I was going to be giving her.

I currently use the Full Spectrum in Coconut Oil (500 mg & 750 mg). Nella is using the Full Spectrum for Pets (400 mg) in cold pressed hemp.

I’m just like so many others out there that have really become enthralled with the many benefits of CBD oil. If you have more questions or would like to learn more, let me know! I would love to connect!


P.S. Here is my personal link to ThoughtCloud but if you are interested in other companies or have different preferences I would love to hear about them 🙂

TriDosha Theory of Ayurveda.


Well before modern medicine, the sages of India developed Ayurveda, the system of treating illness. Directly translated, Ayurveda is the science of life; Ayur ~ life & Veda ~ science or knowledge. It offers a body of wisdom designed to help people stay vibrant and healthy as well as helping to find individual full human potential.

There are two main guiding principles of Ayurveda:

  1. The mind and the body are inextricably connected
  2. Nothing has more power to heal and transform the body than the mind

It seems fairly simple, and the mind is truly a very powerful tool. But Ayurveda goes deeper into individual “make-up” with the doshas in order for humans to fully understand how to treat your own body, because we’re all made up differently and what works for me may not work for you.


Dosha is known as the inherent intelligence of the body. It is our individual “make-up”. According to ayurveda, each of us has a unique mix of three mind and body principles, kapha (earth + water), pitta (fire + water), and vata (air +ether). These principles, known as doshas, make up our specific mental and physical characteristics and how these three doshas work together in each of us is a manifestation of our basic nature. The doshas we possess then work in us to manifest our dharma in this life.

Each one of us are a different dosha or combination of doshas. When we know what are make-up is, we can then begin to treat our body accordingly and live our life to the fullest possible potential. You can find a super short & simple quiz on Yoga International. The quiz will give you a result at the end but doesn’t provide much additional information on the dosha or combination so it is best to continue to research.


I’ve have received the result of Vata (air + ether). Movement and change are dominate characteristics for Vata Doshas. We tend to always be on the go with an energetic and creative mind. If Vata is in balance, we will be more likely to be living a lively and enthusiastic life.

Balancing Vata means to be on high alert of managing stress. An extreme amount of stress can easily make dominate Vata doshas feel out of control and this may result in anxiety, insomnia, and weight loss. It’s important to slow down and take time for meditation, a regular scheduled meal structure, and quality amount of rest.

Vatas also tend to be cold, light, irregular, dry, and always changing. For balance, seek warmth, stability, and consistency. A routine and structure can be immensely helpful in Vata’s lives. Practice easy movement like yoga, walking, dancing, or light bicycling can also help to distress.

This information is very much just skimming the surface. There are so many tips and insight for each dosha and combinations that I believe can truly help each of us live a happier, healthier life. If you find out which dosha you relate most to, share with me and I can help provide more insight into that specific one. Feel free to share in the comments, through email (, or on Instagram (@onedreamyyogaflow). I hope you find this information as exciting as I do! 🙂

Om Shanti Shanti Om. 

Chill Days + Holistic Remedies: Allergy Edition

It’s Saturday, it’s been snowing since late last night and will continue to snow throughout the day, and I’m at home dealing with seasonal allergies. My allergies tend to flare up around this time every year and will last for a few days. I’ll deal with the typical symptoms of stuffy nose, ear + nose congestion, and brain fog. Going outside and putting my body through too much stress tends to make it worse. So I am grateful for this snow day even if I’m not the biggest fan of the snow.

I’m much more of an outdoors person and if the weather permits, I’d rather be spending my time outside. But your body needs rest and relaxation. I have to repeat this to myself plenty since I am the type of person that doesn’t want to slow down. I go at 100 miles a minute and want to be as productive as possible. I intentionally have to carve out “no plan” days where I can just allow myself to not do anything. In the words of Tom Haverford, these our my treat yo’self days.

Around Thursday my seasonal allergies started to sneak up and I knew I needed to take some time to rest. Luckily, my job is at a desk so that doesn’t put too much stress on my body and therefore I don’t have to miss work. But if I have an opportunity, like a Saturday to chill, I’ll take it.

Here are my favorite ways to enjoy my “chill day”:

  • Go to bed early or take a nap.
  • Move your body in simple ways that feels good like restorative yoga or stretching. Getting oxygen and blood flow moving can do wonders for your body.
  • Clean a space in your home.
  • Bake something or cook your favorite meal.
  • Call a loved one.
  • Read a book you’ve been putting off.
  • Do laundry & wash your sheets.
  • Journal or doodle out your current thoughts.
  • Take a bath with products you love.

If you’re like me, you avoid western medicine as much as possible unless desperately needed. I prefer to go the holistic route to really listen to my body and build up my immune system naturally. So I’ve listed out my favorite holistic remedies for allergies below.

Holistic remedies

  • Apple Cider Vinegar + Honey
  • Exercise or movement: similar to what I described above
  • Homemade soup: I prefer to make myself a little spicier as well to help clear out my sinuses. I will share my favorite soup recipes soon!
  • Bee Pollen: This is great to add into your diet outside of the allergy season to build up your immune system to pollen. Sprinkle on yogurt, oatmeal, across toast, or in salads.
  • Probiotics: In some cases allergy symptoms are a result of your body’s immune system being imbalanced. This can cause you to have a more severe reaction to foreign stimuli – like pollen, dust, and grass. This is most likely my case with being a new resident to the Colorado area so probiotics can help give my immune system a boost. Good sources of probiotics are items like kimchi and kombucha. 
  • H2O: We’ve always heard it – “Stay hydrated!” but it is so true. Water works miracles and especially if you dealing with allergies or another sickness, fluids are very important.

I’d love to hear your thoughts on holistic remedies and if you have any special tricks up your sleeve I haven’t mentioned! Share with me in the comment section or email me at Also, follow along with additional tips and update on my instagram @onedreamyyogaflow.

Hope you’re all having a beautiful Saturday & staying warm wherever you’re located 🙂



February Beloved Podcasts.

Small Doses with Amanda Seales: I found out about Amanda’s podcast last month from someone else obsessing over her on Instagram and THEY WERE RIGHT! Amanda is hilarious while also being informational. And I’ve been binge-listening every since. She covers a range of topics from the Side Effects of having a Crush to Toxic Masculinity. I can honestly say I love her and I probably literally LOL every episode.

Clear+Vivid with Alan Alda: I stumbled upon this podcast this month and I find it super soothing and easy to listen to while working. Alda’s interview style his guest (and also his voice) is very relaxed and the conversations are engaging and enlighting. Alda’s episodes are normally interview-style with a new guest each show. My favorites so far have been Sarah Silverman and Judge Judy.

Mile Higher Podcast: This is another podcast I found this month after I moved to Colorado and it just made sense that I couldn’t look over it. I was intentionally trying to take a break from murder mystery or suspense podcasts while I’m reading a suspenseful novel this month but I enjoy these topics way too much that I probably have an issue. The show is run by a husband and wife duo that start off each episode with covering a few recent news topics and then diving deeper into a large topic like a conspiracy theory or murder mystery. I’M OBSESSED, OKAY?

PaleOMG: My mother actually turned me onto this podcast. She’s been listening for a while now and has always been encouraging me to check it out. Well, that didn’t really happen until our three-day-drive to Colorado when she just turned it on because she was “getting behind”. The show is ran by a gal out of Denver named Juli and she also has a great blog and Instagram account that correlates with the podcast. I really enjoy her different recipes, health tips, and workout routines. If you’re looking for some motivation while working for that summer bod, Juli has you covered!

All of these podcasts can be found on Spotify or the Apple Podcast app with the exception of PaleOMG that I’ve only found on the Apple Podcast app. I’d love to hear your thoughts on if you check any of these out or if you have recommendations for me for my next month’s round of Podcast!

Happy listening!

Treat yo’self.

This time of year can be super exciting for some and daunting for others. I know for myself, I’m not a big Valentine’s person. I never got into the spirit of the holiday and maybe that’s because I never truly celebrated it with someone special enough. But this day doesn’t need to be about a specific significant other. We found that out with Leslie Knope’s infamous Galentine’s Day.

I think this holiday can be beneficial to celebrate everyone we love in our lives, including ourselves. Personally, I love to spend the day pampering myself, not just around Valentine’s Day, because every once in a while it is definitely needed to step away from all your hard work and show yourself a little love.

So if not today or tomorrow, in the next couple days treat yourself to a couple of the following:

  • Taking a bubble bath with candles
  • Enjoy a nice bottle of wine (maybe a little more than you’d normally spend)
  • Find a new book to indulge in
  • Treat yourself to a decadent dessert
  • Dress up nice
  • Get your nails done
  • Cook yourself a nice dinner
  • Spend an hour or two outside exploring (technology free)
  • Dance freely to a new playlist
  • Sit at a bar and talk to the person next to you
  • Hold the door for someone
  • Buy someone coffee or lunch

I hope you enjoy your holiday no matter what you’re doing to celebrate and remember to remind yourself how amazing you are. ❤️

Namaste loves!

Beloved Podcasts.


Happy Friday!

I absolutely love listening to podcasts. I’m normally playing them while cooking dinner, cleaning, or on a road trip (which I haven’t drove in over a year living in the city EKK!). Is it just me or do others feel that podcast have really been on the rise in the last couple of years? I’ll admit I was also on the Serial bandwagon when that podcast was popular. I haven’t dove into audio books yet but I feel I’ll be just as obsessed.

Here are a few of my recent cherished shows:

  • LET IT OUT by Katie Dalebout
    • I’ve been listening to Katie’s podcast for a few years now and I find it so soothing. Katie’s voice is balanced and relaxed which I always find to be theraputical. She typically is interviewing very interesting figures in different industries and I enjoy listening to this podcast in the morning on my walk to work.
  • Yogaland Podcast by Andrea Ferretti
    • I’ve mentioned this podcast a few times already on the blog and it has been one of my favorites for a while. I enjoy listening to Andrea’s episodes on the weekend when I can spend a little extra time sipping my morning coffee, snuggling with my pug, and listening to an episode.
  • DENtalks powered by DEN Meditation
    • The DEN Meditation is an LA based meditation center and the podcast is led by the founder Tal Rabinowitz. If you have a passionate meditation practice or are a beginner and looking to learn more, I find this podcast so insightful and inspiring to continue to fuel my own meditation practice.
  • Up and Vanished by Tenderfoot TV
    • I’m oddly obsessed with horror and thriller podcast (and books). I get completely sucked in and can listen for hours. Then normally need to bing on episodes of Friends to balance out the scary vibes. I’ve been listening to the first season of Up and Vanished hosted by Payne Lindsey recently through my Spotify app. Season One is about the disappearance of Tara Grinstead and it looks like in Season Two Lindsey digs into the disappearance of another girl.

Those are just a few of my favorites at the moment. I’d love to hear what you like to listen to or provide me some ideas for audio books! I might just need to indulge in some of those this year.

I hope you all have a fabulous weekend! I’ll be away doing a little bit of shopping, visiting friends, and of course, yoga.

Namaste loves.