This is the Rose and Shine podcast featuring the Swedish sisters Josephine Bruce and Victoria Rose Sulsen They used to talk from a New York which experiences from our international lives and careers Welcome to this wellness pet-pop episode. This is Victoria sending from Stockholm and Josephine from both of top So you are just I think it's amazing Thank you for joining this conversation because I know the new you're the listeners. Yeah, well you actually and the listeners obviously But you're so jet-lagged, so it's it's really brave. I don't think you've slept that much for the past week No, I haven't and there's been many many flights getting from New Zealand back to Bogota And I'm yeah super jet lag with a super jet lag toddler who's now screaming outside of this door trying to get in actually Yes, so I have a yet lagged baby and husband and myself and yeah No, I was actually thinking about it's kind of a unfair that it's always the listeners have only heard me quite tired because of the jet lag We always do it my morning time.
Yeah, or you're exactly and I'm the morning person out of the two of us But to be honest, I mean the listeners don't get to see us But we talk and we record these episodes over zoom which is kind of another form of Skype and I must say you look much better It is time that in the last episode which you recorded like super early New Zealand time At which was your choice of time I just wanted to point out out of all the different times and everything and you I think you were in bed still with your night Down kind of leaning back, you know as recording so this is much better staggering the mic around yeah, and Yeah, now sitting properly in a little office here in Bogota. Yeah, very very pep to be talking about wellness Exercise and all of the stuff that we didn't really mention in our goal setting 2019 episode But can we save this far? Yeah, it's for its own episode because we really love it. Yeah.
Yeah, super nice Okay, so what we've done I mean this episode is always is set up in categories and you can join us just by listening But you can also go to our home page WW Bruce and shine.com and print out a pep cheat so that you can fill in as we go or afterwards if you wish for your own reflections and Goal settings exactly and setting your own goals for your wellness here. Yeah, wellness months coming up exactly So it's kind of a little bit looking at what are the trends for 2019? What are our best from our own experiences our best advice and what do we can we share tips and tricks, etc? Hopefully for all of us leaving a little bit pep and focused on getting started and getting Yeah into the wellness, right?
Absolutely And I think we've been really interested in wellness for many years now and still trying to perfect that balance as yeah as everyone else out there I guess between how we eat how much we exercise and also how do we get that whole mindfulness part into it? We know it's so important. So these are the three main categories that we want to discuss with you That's it. So actually let's just get started I would say the first one the big category is nourish This is a it's truly a topic of yours if you really loved you want to talk about why it's so important Yeah, I mean first of all I think the way that I think about nourishment is really about okay So how do you fuel yourself up with the best possible food enabled to feel the best perform the best and also look your best?
Yeah, that's you know, that's really important But then of course there's so much more into that if you actually study and think about how you eat You can determine your energy levels of the whole day you can determine whether you're going to feel cravings for sugars or not So it really has an impact on your brain as well, right? I think I finally kind of left this eighties Just eat I don't know what it was they'd like a banana day and then you know be super skinny Yeah, but actually it's so much more than just looking good But it's actually doing good for the environment by you know in what we choose. Yeah, so that's the big thing this year Right? We'll talk about how do we eat so that we have the best possible effect or the least that make the least damage on the environment Yeah, so that's where it's really more about having a more plant-based diet making sure it's a typical kind of 80 20 Could you eat 80% of your meals based on greens and vegetables and then in grains and then introduce a little bit of meat?
If you don't want to go fully vegetarian, but that's really a way of supporting the environment So that's certainly a goal this year. Yeah, and actually I read the researchers that the three most impactful things an individual can do to help Environment and one on the top three I was a bit surprised to read was stop eating meat Yeah, because that has a huge impact on on the environment So I think the environment and we'll come and think give ideas and things what we want to do But one thing that I feel quite passionate about is what you already mentioned quickly is the brain You know, it makes us smarter happier, you know more focused to actually eat better Yeah, and I think that's important to know as well Mm-hmm And you can certainly feel it after the holidays as well right to feel a bit Yeah, those stuff potentially and not your your quickest and so I've actually started at me or me and my husband as soon as we got back Now from New Zealand we decided to embark which we do now a couple of times or one to four times a year on our 10-day detox Yeah, the one you've been mentioning. Yeah, so this is before yes, Dr Heyman's 10-day detox blood sugar solution and I'm pregnant So clearly I shouldn't go for any kind of crazy juice drinking type detox where you don't eat sufficient amount of calories So this is really not about restricting calories This is really about making sure that you eat good food. Yeah, and really clean food, right?
So that's nothing processed. There's no sugars. There's limited some kind of salt There's loads of vegetables and loads of protein actually so maybe not the most plant based diet ever Yeah, because you do restrict other foods that you otherwise maybe would eat more of like beans and you really want to just feel perfect So it's very very clean. So probably it's really good to eat when you're pregnant.
I guess yeah No, it's perfect for pregnancy Actually today talking about my jet lag and you know being on day number two of the detox and you're not allowed to drink coffee Right any kind of stimulants in that way and you're not really even allowed to have fruits because that will trigger your sugar Sugar so day two I have already broken my detox because I was standing after you know an hour at the bank or two hours at the bank And like okay, I need an apple. I need an apple. How bad can an apple? I don't think that's too bad But yes, so that's what I'm starting the year with and I would truly recommend something you can do a couple of times or a number of times a year Just as a little plants to feel better not great to well You certainly lose weight if you do it properly, but that's not the kind of key reason.
I agree What about you? What are you bringing in this year in terms of nourishment? Well, I'm really I know from experience that I feel so much better if I avoid white processed sugar and wheat So that's kind of my big ambition and I'm also trying to avoid to eat so much meat Which is very easy in this household since both my daughters are vegetarians So, you know just thinking about that, but it's interesting what you said now around Christmas I really kind of think I'm not going like all in but yeah, I enjoy their Christmas delicacies and I don't put any restraints on So since New Year's I've cut out the sugar from my diet and I have such a headache You know, it's funny it comes every time when you you stop so it really shows what an effect this sugar has on the body You know, it's kind of addictive. So yeah, no so for me the same really do work on that But actually something from the yoga that really inspired me and made me think a little bit was in the theory of your body And how you actually you know, it's some kind of passage in one of the books that we read But everything that is made out of your body so your skin your your blood and everything is there is of course Consistent of all the things that you eat which is you know, fairly obvious I guess but I never thought of it that way everything that I put in my mouth eventually becomes me and that really made me think About all the things that I eat, you know, do I want that to be you know, they're wound to be made up of sugar Whatever it is, right?
Yeah, but I guess an apple is a good option to be made up If you think of all the other crappy things that you know that you can eat and I was thinking there was another this book I read once which made the comparison and said, you know, think about the trash food that you eat and like a bag of candy I mean, sweet sweet love to eat all this kind of candy Would you give that to your dog and I'm like I would never give him that kind of food I would like no that would be really dangerous for him to write but I or my daughter's we're like, oh, yeah We're gonna be watching away So, you know, to be a little bit more conscious and thinking is this something that will make me feel and do good really? Yeah, that's gonna be my intention absolutely Oh, and then I wanted to add and it comes up in every kind of list that you can look at for trends in 2019 It started already I think last year maybe a couple of years before but that is to add collagen Oh, yeah, which you told me yeah, and I'm doing every day and I'm thinking that it could potentially be good as well It's boosting your skin, right and your bones and ligaments my bones. That's what I'm doing it because of my needs actually Yeah, so you can it's both ligaments of skin So I'm thinking more now for pregnancy that it's good obviously with an incredibly growing increasingly Intentionally growing belly and so yeah, we're gonna say for the baby will come out all glo My baby to be glowing. I mean they are kind of glowing anyways.
I'm really when they come out, right? So yeah, yeah, they are not but it really do to some of the first one is about nourish And I guess what we want to inspire everyone and also think about our stuff is don't do it for beach summer 2019 but step back and think about all the really great reasons of why you should put in really good stuff into your System really so what do you add what it's a good stuff that yeah, exactly and what are the stuff that you don't want to have in there? Exactly to be part of you So then we're moving into movement or exercise Yeah, which is really the kind of the base of this episode in many ways because it's something that you and I have been Very interested in from any many years now and incorporated in different ways into our life Yeah, and we were reflecting on this and we were having a chat and we talked about how it used to be that You had this feeling that you needed to have these very long workouts, right? You needed to work out for an hour and steady pulse and so on and how fun and aspiring it is now with all the new research that has Elouders and enables us to have much shorter efficient workouts that you can really fit in every day life That's true and I guess you know in particular You really like that and I still also really enjoy you know going for these long runs that last forever Never and I also like to create that stamina when you do a yoga session for quite some time But for me that used to be the only way to work out before and now I'm also quite excited that you can fit it in Even if you just do a 20-minute session it still makes a difference So a lot of people that procrastinate because they don't have time or they don't have the energy if you just invest those 20 minutes It really really makes a big difference actually and again, you know when we go into this I think a lot of it's so easy to fall into the trap to do this because you must do it, right?
And it's true You kind of must do it's really your life depends on if you move or how long you live etc It's it's all there because all the research now shows us that movement makes us smarter happier more focused So there's some really really good reasons for it And I also remember once attending a session where the structure she said which really gave me, you know Made me think she said well, you know for me whenever I attend a session something, you know, I'm thinking like oh not that I have to go and do this but rather like this is my moment It's instead of going to the movies. I now get to have this luxury one-hour yoga session, right? So it's kind of like a little reward to get to do that Yeah, and I really like that so approach and I try to think wow this is luxury Victoria time to do this really That's a very good way of thinking so I was reflecting a little bit on my workout goals this year Mm-hmm, I think that's fun to think about and of course I have a bit of a special special year in terms of Until April at least it's more about sustaining and being strong. Mm-hmm.
So for anyone else who's pregnant I would really recommend if you want to work out I guess when you're pregnant But the research is showing really positive impacts of that for pregnancy as well. Yeah, and so that's a Swedish book Which is called the big workout book for pregnant people by Lórfsaan So that's something that I'm gonna follow for the next well the last trimester now that I just entered and it's a it's a good kind of strength balance Type exercise without going too crazy. Maybe you could put up some photos on Instagram on different things that you do because I'm just doing it. Yes.
Yes Yeah, but I guess we have pregnant listeners from all over the world, you know, so it could be inspirational I can add some yoga things there as well because I think that's my big focus this This coming semester and this year is really to get into the role of a yoga teacher Which means also spending quite some time on my own practice because once you're teaching a class This class is not about me or my practice, but it's really about helping all the others So I quickly come to realize I kind of you know for yesterday and today I did my own practice Before I went into the class so that I really could give them all that I had so but really for me yoga is gonna be a big big focus And then I really hope to be back running again. That's my gold as some of you know I had my knee surgery last summer So and I loved to run but I've had a bit of a break with that now and I really hope to be able to be Running not in the same to the same extent as that I've had before but at least you know for a nice 10k round Maybe twice a week that would be wonderful. That's a big ole. Okay lovely and you didn't hear the end You didn't hear the second half of my year.
Oh, sorry. Yeah After the pregnancy. Yeah Because you're not gonna be pregnant for the entire I heard not it certainly felt so with the first one where I was too weak Yeah, I do and that was several those two weeks felt like a year And I will then go on to this other app that I've kyla it'sness has an app called sweat And it's a super intense one which I'm not going to start off with but in that app she has different I think you can choose between four different Workout types and one is particularly for for mothers or newly and just other babies. So it's like a 12 week program Is that the app we did together in New York when I was a big?
We did the super hardcore version which I would really recommend Yeah, just go in on kyla itness sweats and you can look at it and you can see which one fits for you So hopefully towards the end of the year. I would be back on to that more hardcore work with loads of burpees and it's short and efficient It's normally around 28 minutes. Yeah, so you do seven minutes time forward But it's a lot of burpees a lot of push-ups and a lot of high intensity. That's good But then we thought we would share our 10 like I actually ended up being a list of our 10 best tips Yeah, that could be inspiring for all of you listening who want to maybe set your movement or exercise goals for this year So maybe some of you are already working out a lot and this could be some new inspirational ideas to add to your workout And others need actually a little bit of a pet to get started And then again and then you could pick your some of your favorites that make sense for you to get started exactly So number one that's kind of my go to has been for the last few years Especially with traveling around the world and living in different places and that is just to have a workout routine that you can do at home Yeah, so just training at home in the morning or yeah for me It's since I had a baby that certainly worked out the best to try to do it before people are waking up in the in the morning But also afternoon coming home from work and here is where the apps really come in and are super helpful Yeah, so I mentioned the kylight and the sweat app, but I also really like the Nike app Yeah, just also that's for free which makes it even better and it's great to do um together with others as well And you can make you know a 15 to 45 minute long session normally without any weights It's always good I guess to have a mat and maybe a couple of dumbbells at home But beyond that and you're more or less ready to go Yeah, and that's also actually training at home I'm thinking both of us have been doing a lot of yoga at home And that's been part of my morning routine because again This is something I've been doing as you said You know a little bit shorter time like maybe 15 20 minutes Just in the morning to get warmed up to get in the mood and here we've used the the other app that you introduced me to that We both really love which is the yoga studio.
Yeah, and it's it's a great way of getting started and well continue with the yoga ongoing daily So then number two we're coming to our big PYS challenge. Yeah Yeah PYS piece is something that I invited or invented some years ago actually And it's short for pulse yoga and strength and it was really a summer some years ago I wanted to challenge myself to really stay focused during vacation and summer vacation and keep on working out So I reached out to everyone in my network really on facebook as I remembered and said who wants to join this challenge It's a hundred summer days. Let's make sure that 80 out of these hundred days We move for at least 20 minutes each part day Either by doing something that gives us a pulse or yoga or strength So that was that ended up being such a cool experience because all kinds of different people from different parts of the world Actually joined this challenge and we formed a close group. You formed a favorite one, right?
Yeah, we formed a yeah We formed a facebook group and everyone it was part of the rule that you had to log the training the workout And you also had to post a picture from When you were working out so all of a sudden you got this inspirational photos or people were really like tomato red in their faces And quite fun with lots of you were like, hey, I just did you know this power walk or this sweaty thing and Somewhere like really advanced and we're standing on their heads and did crazy stuff and others were you super excited that they did their first Yeah power walk for months and everything and that was such an inspirational kickstart for everyone and this group got quite Those no and they were really sharing stuff and it was really exciting and most people really Got into the routine then because by the end of the hundred days it was kind of addictive So on that did you feel like people started to see results from the training? Yeah, most definitely especially those who did not, you know, have the work at routine before I mean, I know people from that list that you know, they took their first running Steps, you know, since high school when they were doing this challenge and they're now running half-marathons and everything so really Yeah, it really helped this group get into the habit of working out which was really fun And then actually people liked it so much that we did a fall challenge and then Like a year later a friend of mine from holland marlowe. She was like, okay, let's do this I we totally can I take the idea and she posted on her page And I joined that group then and then we were an even more international group and everyone was sharing and you saw this one person from India and then this one from the US and holland and Sweden and everyone kind of Sharing their workout. I remember someone that could have been you but you were not part of it But like oh, I don't want to go out for running because of all the scary wild dogs and everything, you know, and All different challenges you saw but that was really great.
That was not really why I was there but I remember someone else I was part of the group though and I think someone else had the problem of like big dogs running after Yeah, no, that's what I mean was someone else who had that could have been you. Yeah, yeah, so that's a great tip So the idea I mean you really created a community there Yeah, this is really for someone who feels like they would need a little bit of an extra boost and have that community Supporting you and kind of pepping you into making sure that you get that regular workout routine in Yes, so please still with pride the peace challenge idea and the idea is that you get the community and you log you log the sessions So it's kind of like a countdown. Yeah, exactly And then number three on our list is fits nicely with that one because that's get a training buddy Yeah, get someone who you're doing it together with I mean I have one of my best friends Anika and I and we've been running together And we even booked in the calendar like Tuesday nights Thursday nights I guess you'll start to do yoga now when you first think nice. She doesn't really like yoga But you know we work out together and then you're kind of accountable towards each other.
So that's a really good way of doing that perfect Then number four we had a training trip or a you know a vacation Which is not the typical beach vacation maybe or whatever vacation you have but you actually specifically go there to to work out or to Connect with your body and mind. Yeah, and this is really I've been I think it's been a trend for the last few years So having these different kinds of holidays, but you went on the most amazing one with Steve a year ago So yeah, we went an incredible one. Yeah, I was pre-wraps of three years. Yeah.
Wow. Yeah, it's called soul in surf It was in India in south of India and Kerala and it was a combination of surfing and doing yoga So it was really full on really fantastic. I think we were there for a week or maybe 10 days And yeah, it's a beautiful way of just moving and getting to also meet other people with similar interests. Yeah, that's like a really recommended I mean if you leave not that far away from nature but to go on mountain hiking I mean you went now in New Zealand.
There's some gorgeous photos on Instagram from your hikes, right? Yeah, so I was gonna say that of course it doesn't have to be a specific training trip, right? I mean it can be of course in New Zealand is easier than this than many other places because it's such a beautiful nature But really trying to get a hike into the other things that you are doing to be outside and enjoy nature But we have lots of listeners in the UK and in Sweden and you know There are plenty of natures if you go up to the Scottish Highlands or you know The Forest District or up in Sweden or up to Norway I mean I've had some really lovely lovely trips with girlfriends actually hiking for some days And you can walk and walk and then you you're all quiet for some hours And then you talk full on for like two hours and then quiet again and you have this most amazing nature And that's really inspiring in so many different ways. It gives you a great opportunity to reflect and come up with new ideas Yeah, it's lovely.
Yeah, I had to cancel that trip last summer because of my surgery So I really hope I could go again next fall. Yeah. All right. And then number five Yay on our list is to join a race.
So this is really something that's been working very well for me because maybe I'm a bit competitive at these things And if you book yourself If you book yourself for a race and you have that goal you don't want to go there I'll because so you train or at least I train before that so I've been running I think over 30 different races But also recently we've done other races like cross-country skiing and mountain biking And that was so much fundamental mountain biking because we brought the the family and we did different There's in Sweden. There's this big race that you can do in August that used to be skiing race for winter and now they've extended it So it's a mountain bike race in summer. So it's 35 or 90 k and yeah I I biked it together with one of my daughters for lipa last year and that was just really great. That's fun.
So do that. Yeah Number six on our list is to get a personal trainer Yeah, and that can of course be incredibly expensive, right? I mean I think my dream would be to have a personal trainer and you know always be able to fix me and make sure that I Do the newest and the best exercises, but there are also creative ways of having a personal trainer So for example mom and dad in their building where they live in town There's a girl as a personal trainer and she is one of our listeners even a member of the community and totally yeah Yeah, it's fantastic And then she's now training mom and dad in the mornings a number of days a week at home in their building Yeah, or in their living room really and I think that's just such a smart way of doing it It's so good for my parents and maybe otherwise we're not liking so much to go to the gym Even though mom has been going to the gym quite a lot But there's such a good way of getting it done mama's she's been rocking the big weight right at the gym actually So she's super good at that but I agree with you there I think they're they're impressive our parents and in doing that but it's a simple way to find a personal trainer at home at the gym etc I have also been using online personal trainers. I have your trade that yes with mixed results Yeah, um, maybe personality wise it was not it was very like strict Not so much the training more the eating like yeah, it was a little bit still an 80s diet I felt like there's a lot of yogurt and a lot of like cheese and a lot of protein But kind of yeah, it didn't feel yeah, it didn't feel so gut healthy, you know Um, but yes, it was a trainer who did the whole package the whole shebang So it was both the training and the nourishment idea and yeah, no, but I would certainly recommend it even though I don't think it's the same as having No, your own personal but that's cool though that you tried it number seven on our list is to Join a community with others doing this so it's a little bit of the piece idea But maybe it's also joining a club or a gym whatever sport But someone that you feel a little bit accountable to maybe that you also paid for or something So that you want to do it if that's a motivator And then find your thing or I think for me I liked someone was saying, you know, what are the three new things that you are going to try this year or three new types of sizes that you're going to try Are we going to try something new this year?
I think so post pregnancy for me Yeah, I have to figure out what that's gonna be I did try last year or maybe it was the year before the air yoga, you know I was just thinking about that that could be a fun one error. Is that the same as anti-grat? You should wait until you're really pregnant Done with pregnancy before you do that, but that was really fun Do it together with someone like me and something so you can laugh together because it's a bit weird the first time you do it again Yeah, it's a date with one of your friends, right? Yeah, it's kind of like when we went to our daybreaker last year, which is a yoga and dance party I mean, I think that would be an excellent recommendation if you want to try a new thing.
Oh definitely that's so much fun Yeah, so yeah, just go into daybreaker that's calm I think and then you can see whether they're organizing parties morning parties in your city Yeah, my girls were wondering because I said that that was the best day of my life But I wasn't at the best memory of the year then Yeah, I forgot about it So but really that was so nice morning yoga in a nightclub and then it turns into this nightclub And we were dancing away and that was super cool So that's a new thing to try Yeah, and find your thing and don't it doesn't have to be what everyone else is doing But just find something that you enjoy because that's a training that will happen Number nine is a favorite of mine here family workouts. I like that too Yeah, this started you know when raf was a baby and we had less time to go to the gym in the evenings in Myanmar And we just made sure that when we came home My husband we would normally use one of our apps and just do a workout together with the you know Rafael playing around on his mat or running around and and us Yeah going hardcore, but for 20-25 minutes You know just before you start preparing dinner or the dinner might even be in the oven at the time And that's a great way of squeezing it in and making sure that it happens Yeah, that's really nice Yeah, I I like that and it's so fun when you can work out together with the ones that you love And I go a mountain biking with my husband and we go to spinning sessions And actually my daughter is joining me for our yoga in the morning Which is such a lovely way to start today together on the yoga mats Yeah, and I think the idea around this though is that you can because sometimes it's so hard It's hard to find time for that spinning class so that mountain hike Yeah, but those 20 minutes if you both or your family just go okay Let's do it or even you know before your friday cozy or any kind of ritual that you might have in your family It could be a great way you're making sure that your kids really get some good movement as well And it's actually a way for me to motivate myself because I could maybe have a hard time to just do it on my own But if I manage to pull my friends in or my family in then it happens Yeah, that's true And the final thing on our list is actually to bring training with you while you're traveling Whether you're traveling for work or pleasure But usually that could be like a stopping factor that you're traveling so much that you don't have time for that So what's your best? You travel a lot? I mean me too to a certain extent Well, there's a number of these different things either you're in a hotel But maybe not a hotel with a gym And then it's where we I would say we because I know you do the same Always try to bring our travel yoga mat Which is super light and easy it's a real must-have we have the banduka one Yeah, I recommend it and just make sure that you get a little bit of a movement It's either again your yoga or you can even download one of all of these different seven-minute apps Yeah, so that you can just get a really short but get the pulse up in your hotel room type exercise Yeah, but then for other times when traveling I would again say maybe get your friends or family in on it So yeah, take a moment when you're at the beach or even remember Gotland as our friends will send gili summer house where I you know Let's do it's about a session now and just force everyone to to participate And it's half an hour and maybe people will not come up with the idea themselves But they're quite hard to say no Yeah, but remember when we did that at our country house with all the family Yeah, and I remember our brother Patrick and he was a little bit skeptical It would like to bath that what is that but then basically I think a lot of you know what it is already But you work out very intensively for 20 seconds and then you rest for 10 seconds and then you repeat eight times So you can basically add anything into that squad sit-ups push-ups whatever you have you know And you do what is it eight different exercises, right?
Yeah, but you know basically is and he was like Ah, isn't it better to be a standing plank position for an entire time But he went with it and you remember everyone was so so afterwards Yeah, and I also did it with my family in law in New Zealand a couple of years ago And they quite fit all of them and and the pla de my brother in law or my husband's brother in law He is a really big you know 100 kilo plus rugby guy And he was doing all these exercises and the next couple of days he could not walk So that's a killer it wasn't funny like he was actually bedridden I was laughing first but then realized that this was yeah, no one else really enjoyed it This is a great pep talk for us to tell people how to train while they travel But but really you don't have to do that hardcore but enjoy it while whether it's for work and or for vacation Yeah, and since I haven't managed to become a yoga teacher in the same way as you and actually not started to give classes mainly because you're moving You're pregnant. I think it's gonna be any kind of failure. No, I'm joking I managed to at least get that goal in to have a session for first these family. Oh, you didn't do that.
How was that a day? Yeah, no, it was great. It was a lovely little session and and yeah, so that's just a good way of getting some more exercise in there Yeah, that's good So that's our list of 10 different things that can get everyone into moving and to conclude it How to make it happen really to sum it up you say make it a routine because then it's part of your what you do Put it in your calendar and that's really all the research shows that if you plan for it and write it down Your session that you're gonna have it's the likelihood of it happening is much bigger than if you say Oh, I'm gonna train three times this week, right? And finally what we said to start out with is to keep the right mindset as in enjoy it Don't see this as some kind of must-do but rather something that you want to do because it's it's fun Yeah, and if you have any silly ideas like I used to have the idea that I was unable to work out in the mornings Yeah, I felt like I needed to have breakfast and so on and then I just decided to skip that idea Because it didn't work for me and I started to work out in the mornings And that was really the best way during a hiked time to actually make sure that the workout happened Yeah, so yeah If you have any like me and it ticks like that just get rid of them and try to Planets for a time where you might if you because if you do it in the morning, you have the rest of the day free You don't have to think about when you're gonna do it again.
That's true free for work Yeah, so that then leads us in talking about mindset into the third section. We've talked about nourish We talked about movement and now the third one is mindfulness. So why is this so important and what do we mean by that? Well with mindfulness we um, I think we are adding a lot of the things around Meditations around setting your intentions around really being present where you are right now And it's a lot of research is starting to show the effects that Meditation and mindfulness has on your brain Yeah, and it was really interesting and I think I might have mentioned this before but the book by Tim Ferriss tools of titans Which is a book where he interviews a lot of people that have been incredibly successful within their fields and whatever they have determined as being successful But everything from athletes to to authors to scientists and so on and business leaders and everything exactly and the only One factor that he can see that all of them share between them is that they have some kind of mindfulness practice Yeah, some kind of meditation practice.
So that shows that successful people Really have started to realize the importance of this or it's maybe a chicken and egg What's what comes first? But this is a practice that successful people do. Yeah, so that's something if you want to reach your intentions and goals And what's important for you to actually take time to meditate To set intentions Me one thing that I love to do every morning is to just reflect a little bit in my journal and and write three things that I'm grateful about And then three big intentions for the day and that's so nice how that kind of sets the tone for the rest of the day I would say yeah and another good idea that I was given recently was to in the evening when you're about to fall asleep So just think through your perfect next day. Oh, how would a beautiful next day look like for you And then just setting your intention on that or meditating a little bit on that And if you want to I have two good apps to recommend calm is a really nice meditation app They also have stories and ideas for kids, which I'm hopefully soon going to start introducing to my son Who's already at three starting to get into his head.
It's interesting, you know in the beginning up So now it's amazing with kids because you see how they don't hold on to anything Yeah, they never angry with you for anything that happened before or happened after it's all in the moment Now it's starting to And then headspace is another good meditation app if you're interested And please share with us if there are more good apps that you have Yeah, we'd love to hear them Yeah, please and then also just don't use an app You take five minutes and what and start doing that Now and and that's something that we practiced during the yoga retreat Which I found so interesting because we started out with five minutes and then five minutes after a while felt so short And it was 10 minutes. It's a it's a question of practice to do meditation really And another thing when it comes to mindfulness is really the idea of taking Electronical breaks so remove all these social media But just electronics in general kind of like in electronic detox and have times for that Which I think is also really really nice Yeah, so I think this sums up our our move and our nourished and our mindfulness wellness episode Yeah, I think we could probably continue to talk for another hour But our ambition is not to have such long episodes So this one will be a little bit longer than normal But we really hope that you've enjoyed it If you have some great ideas and advices on your own Please share on our instagram because we would love to know and I think the community idea of what we're trying to create And what will really help a lot of people is that sharing is caring so let us know your best ideas Bruce and Chine is the name of our instagram account Just like the podcast and the facebook and everything and the homepage Yeah, so please join us there and also watch this space right because we are planning We have we have ideas and thoughts of yeah for people that are living or that are accessible Maybe to the Stockholm area to organize something special around these three themes And for a couple of days later this year. Yeah, and of course that's what I'm trying to not say too much So let's not say too much Let's just say what is this phase or something coming where we want to bring all of you together in the theme of this But for now we just say Wishing you a lovely day and good luck getting Or continuing or getting started with your intentions on your own well-being for the year Sounds great. Have a lovely day.
All right, everyone big hug from all of us to all of you. Bye. Bye