Want a great song to help you get into flow while working?

Flow is an optimal state of consciousness in which a person performing an activity is fully immersed in a feeling of energized focus. It’s the feeling you achieve when you are completely involved in the activity and find joy in the process. You feel fully concentrated and a sense of timelessness and control.

This song below has been on repeat as I’m preparing for finals and getting through some projects at work. I hope this helps you find your flow.





Paleo Pumpkin Pancakes

paleo pumpkin pancakes


1/2 cup pumpkin puree

2 large pasture eggs

1 tablespoon coconut oil melted

1/4 cup almond milk

1 cup balanced almond flour

1/4 cup ground flax seed

1/2 teaspoon pumpkin pie spice

1/4 teaspoon baking soda

1/4 teaspoon


1) Mix all the dry ingredients together.

2) Mix separately the wet ingredients.

3) Slowly whisky in the dry mixture into the wet.

4) Melt grassfed butter on your pan. For each pancake scoop 1/4 cup of pancake mixture and blot the batter so it flattens out evenly. The tip is to cook on low heat! Add more butter onto your pan between each batch. I made approx. 7 pancakes.

Enjoy and practice SELF LOVE! 

Parasailing in Washington State!

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Check out the video of my GoPro footage and pictures by clicking the pictures or click here

This was a first time experience for both me and my dad. We were 1000ft in the air at the highest point during out parasailing adventure outside of Seattle, WA area. I have a fear of heights, but flying and being in the Space Needle for example are fine because I feel safe enclosed in a structure so this was a whole new experience of HEIGHTS!

AND WHAT a view! We saw beautiful views of Mt. Rainier and of near by islands. We had gorgeous weather and we heard it will be the last few days of 80 degree weather for Seattle….SCORE!  As we were getting higher into the sky I had to do big stomach breaths to center myself and then I really enjoyed the time “flying” as long as my dad didn’t do anything crazy to shake us! There was one point in particular that I cut out of the video (because I screamed so loud) where the wind really pulled on us as were we mid-turn and we both felt it in our gut! The good news with parasailing it that if the boat ever stopped working you wouldn’t free fall down. It would just be a nice float into the chilly north pacific ocean bay! SO nothing to be fearful of right?! (;

Take some risks, do what scares you and it can be so rewarding once you face your fears. Additionally that fresh air 1000ft up is quite powerful! 


Basic and Effective Dumbbell Exercises

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Check out a short video of basic dumbbell exercises. I performed these in a tiny  hotel gym! They are easy and don’t require much space or equipment!

1) Bent-Over Single Arm Row

-Flat back-> core engaged
-Neutral spine: neck inline with spine
-Squeeze your shoulder blade in as you row up
-Maintain control and don’t jerk the weight up, use your strength not momentum

2) Goblet Squat

-Maintain weight in your heels as you sit back into your squat leading with your hips
-Keep those elbows high away from your body
-Core tight and chest up not letting that dumbbell collapse you down
-Drive your knees out as you come up and SQUEEZE those glutes at the top