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Learn more by visiting ACAST.com slash advertise. This is the Rose and Shine podcast, featuring the Swedish sisters Josephine Rose and Victoria Rose Salsen. They say Stockholm and New York share experiences from our international lives and careers. Good morning.
This is Victoria sending from Stockholm. And good morning. This is Josephine from the woods of Lindallen and Sweden. Yes.
So we are actually right now in the second part of our spring clean list episode, which we've decided to split into two because we couldn't stop talking about it. No, because we're so excited about spring. Yes. So actually it fits perfectly today because the sun is shining and it's really spring in the air.
So you can listen to the first episode or the last episode first if you want to, where we're covering the four first steps of our list. Being take number one was take a dream break and revisit your goals. Number two is to cut out the clutter in both office and your home. So by now you've had a week to clean it all out.
We're hoping that it's looking shiny everywhere. And number three is dare to play and set a new learning target. And the final one is breathing and meditation. Which is not the final, but number four because now we're getting into number five.
Yay. Okay. And this is where we're getting into the really nice spring cleaning of yourself. Yeah.
So the first part, number five is give your body a lovely spring clean. So how do we start with that? Well, for example, a little body scrub. Anybody?
Yeah. When I hear a spring clean and thinking body, that's the first thing I come, you know, that comes to my mind. I love body scrubs. I think it's so nice in so many different ways.
And you've actually, you've created your own body scrubs. Yeah. I probably stolen it from the internet. But yes.
So I think I gave it a Christmas present. I was like, do it yourself Christmas gift a few years ago. But it's a really great one. It's super easy.
You use the if you're a heavy coffee drinker, as some of us are, you just use the the coffee, like the leftover coffee, like the coffee grain, that you've already, you know, you boil your coffee and then you have your leftover. And rather than throwing that out, you put that in a little glass jar. And then you put some coconut oil in there. Yeah.
And then you can add a little bit of sugar, some nice, something nice. And if you have any essential oils at home, or if you have any rose petals or anything to make it, you know, even more beautiful, you can also put that into the jar. And then I think you can have it up to a week or I probably have it a little bit longer. If you have it in the fridge, it's fine in the sealed glass jar.
And then you just take it out and you get a really energizing boosting body scrub. That's nice. I'm going to make one myself actually now with a coffee leftover from this morning. And if you're a coffee lover, I mean, it smells really, really nice.
Yeah. Very energizing and fresh. Great idea. So will I be smelling of coffee?
I'm delivering a yoga class this afternoon. Coffee? I was like that. All my students will be high on coffee.
A little bit, probably. But in a nice way, I think. Yeah. So and I'm a fan of rituals.
I like their products. I like their clothes. So I think I'm going to know that I'm going to be flying so much. I'm going to give myself a bit of extra love and care and make sure I do these scrubs after the flights and use some nice lotions and everything.
Yeah, that's a really nice way of also getting peped for when you kind of get tired after a lot of flights. It's nice to have a few things to pick me up. Yeah, exactly. And another thing, and it was so funny, we were laughing about that, but I kind of always think about that now in our yoga teacher training, how they were really like emphasizing on keep your feet nice and lovely.
And it's true, actually. I do remember one yoga instructor that I had who was a great yoga instructor, but I still remember his feet. Yeah, because they were not so good. You know, and of course, you know, you'll you will notice that.
And disgusting man feet, especially. I didn't want to say that. But yeah, you did exactly. So I'm really conscious about taking care of my feet, not to put my foot into someone else and give them that experience.
But it's also pretty nice to feel that your feet are nice in order and shape and fresh. Yeah, it's a typical thing when you like go over time as well of your due date with pregnancy. It's like you go and you have a massage and an updated or nice feet because you can't really reach there yourself at that time. And it's quite nice to have that not for anyone else with yourself.
Yeah. And another thing to hear to give the body a little bit extra love now enjoying the fact that I'm in the countryside is that we have a sauna and a yakutsi. So a little bit of detoxifying the body. Yeah.
Sona's are so good for you. Yeah. And my my doctor friend, Vivica also told me that apparently I can do that during pregnancy. Maybe you don't go crazy.
But the body is so good that it regulates the temperature for the baby. So I want to be boiling in there. Boiling out. Yeah.
So in the midst of our list of spring clean is give your body some love and care. And then and that kind of on the same theme. But if you're talking more about the physical outside, number six on our list is the nutrition and the nourishment. Yeah.
What about that? Yeah. Now that's exciting. I mean, I think do you really think so?
No, I was flicking through and you gave me for you and your family gave me for my birthday. Eat clean a recipe book. Yeah. Do you like it?
Yeah, I do. I was flicking it through and it was quite nice actually. It's that it's not so complex. A lot of these recipes books are really complicated and an ingredient list of you know, 45 different things.
And this is a lot more simple. Yeah. But it is really it's quite inspiring and really nice. So that's reminding me of making nice recipes for the family and also now maybe to start freezing some things in to have it prepared.
Yeah. And so that's all good. Yeah. Yeah.
I think that's really nice. And if you don't have the morning routine yet, I would recommend anyone just to that warm cup of water in the morning with some lemons, some ginger, maybe even some shimmery. That really such a nice way of starting the day and it gets systemic ready for everything. And I would really recommend anyone to use to do that before breakfast just when you wake up and have that nice drink.
Yeah, that's lovely. And I've also started now to have the same concept, but just with cold water and have it in the fridge just to have a bit of that detox water. Yeah. It feels so much nicer to take out the glass, Caraf with cucumber or ginger or lemon or a mix of all of them in there.
It's a really nice way of drinking more water. Yeah. We actually have freshly squeezed lemon juice in a little bottle that looks I guess it's not freshly squeezed. But anyway, I'm on India every day, freshing.
Yeah, sending it all the way to the end. No, but actually Italian lemons. But the thing is that's so nice just to have there because then you always can add that little sparkle of lemon into your water, which makes it really nicer. Exactly.
And then we have we have Easter coming up. So of course, Easter traditions are very different across the world. And in Sweden, I would say it's mostly about chicken and bunnies. What?
For many, I would say. You have to explain that it's about chicken and bodies. What are you saying? Bunnies.
Bunnies. Yeah. It's not about bodies. And it's a lot about for our family.
That's a lot about candy. Or what do you say, Victoria? Yes. Those beautiful eggs that we fill with candy and cakes and all of that stuff that we have.
And I'm just that makes me think of one. A couple of years ago, I took this one year without sugar, which I can recommend anyone to do because that was really great. However, I'd given myself some kind of breaks from this where I was just going to really sort of enjoy sugar and everything, which was Easter. Yeah.
Indulge. Indulge. Indulge. And if I would have compared to what I eat to normal Easter, I didn't eat more candy this Easter, but I did really indulge in all these nice chocolates and candies and everything.
And I actually, I got sick. I was sick for 24 hours. Really throwing up. Yeah.
So it's like, imagine what a poison all this sugar is. So our recommendation is to not eat until you throw up a Easter. Yeah, stop yourself before that. But actually, so now I'm also kind of, I've cut down on my sugar and it's so nice.
Whenever I do it, I remind myself that I should continue to do it because that gets me out of this addiction feeling kind of. And really then I'm thinking, because I think the raw food, the nice stuff that you can make is just getting nicer and nicer. I don't know if we're getting better at doing it or if I'm just starting to like it even more. So I'm thinking good sugar.
That's what I want to have if I'm going to have some sugar. Yeah. So we'll find some nice recipes for Easter and make some kind of more nutritious type of sweets, basically made out of dates and almonds and all of that good stuff. Yeah.
And another thing talking about nutrition and body and everything, I've promised myself and we've been discussing this both of us never to be on a diet again. I mean, I'm a woman in my 40s. It should not be dieting. However, I felt this winter, it's been stressful and you know, there is a kilo here and a little kilo there.
So I found this, I was recommended this great app, which is really like a calorie count. So you write down what you eat every day and all the exercise that you do and you get your balance, which is so nice. And I love that app. So I could just really recommend it.
It's called Life Sum. Life Sum. Yeah, Life Sum. So it's summing up your life, I guess.
And that just really helped me to, oh yeah, of course, maybe I should do this or make this choice rather than that choice and bring me back into focus. So if anyone has the same challenge like me, that maybe a couple of extra kilos don't want to do the big diet thing, this little app just puts you on track again, which I can recommend. And how long do you do it for? Well, in a sense, people like me should probably do this kind of all the time or once in a while, just to get yourself back into focus.
But you can have use it not even to lose weight. You can even have it as to gain weight actually and check. So you can set a target if you want to lose weight, you can. And so it all depends.
It makes me hungry talking about this. Yeah. Okay. So that's great tips and moving on.
Well, actually, can I say one more thing that I'm thinking on this nutrition thing? Also, I think think about things that you love to eat that are really nice and delicious that you really enjoy and think what are you going to do to give your body more of that, that are like the good thing. So I think it's important when we come to nutrition that it's not just this must not have list. No, and that was actually one of the other things in the sprinkling.
If you're sprinkling a little bit in your cupboards, also adds a couple of inspiring fun things. For me, that's like super powders. I just bought this like beetroot powder thinking that will make smoothies really red and nice. And it can of course be a little bit expensive.
And you know, when you read the E clean book that you gave me, it's like, well, broccoli is actually a lot more nutritious than wheatgrass. But you've saved lots of money on the scrub that you just did yourself. Exactly. That's true.
So now you can, yeah. Yeah. No expenses, because it costs you anything. No, no.
So yes, so buying a bit of that stuff could be really fun. Like topping your smoothies, getting extracts, extra nutrition on your salads and soups and stuff. That's really nice. Do you keep hearing podcast ads like this one, for example?
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So then ready to move on to number seven on our list, which is all about movement. Yay. So use the season. If you are living in the country and the northern part of the atmospheric where it's actually been pretty dark.
Now I would say really indulge also into the sunshine and the light and then get up early, go for nice walks. And that's beautiful, I think, and that happens. Start taking your yoga mat outside and yeah, maybe start setting a goal as well and a goal for how much yoga or how much running or how much workouts you want to do or if there's a system that you want to follow. Yeah, we talk about that in our in our piece episode.
Yeah. So you should really go in and listen to that one if what you want to focus on this spring is is your body and maybe getting into shape or starting a new way of living. Yeah. And I noticed since I now work at the fitness center and run yoga classes and this maniac feeling that everyone in January, all the classes were so full of people and now it's kind of dropping off and I'm thinking, so you know, don't be discouraged if you didn't live up to your New Year's resolution, but maybe pick yourself up a little bit and say, okay, so how is it going?
Why is it going great or why is it not going so great? And what can I do about that actually? And here Victoria, I mean, this is key, purchase some new yoga clothes. Yes, of course.
Yes. Your yoga outfit, something or running outfit or exercise. Yeah. Now, of course, with more than one.
No, because again, you've saved so much money on this scrub that really deserves some new yoga clothes. Yes, for sure. That is true. And I think we're also preparing a yoga challenge that will come later on for everyone that can join.
But do remember that movement, getting your pulse up and being around, it's just helping you feeling great, happier, focused and all of that. So it's not just to fit into a bikini. Actually, that secondary, I would say they will be swimsuits for me this summer. Yeah.
Well, you look very nice in your swimsuit. So movements, it's number seven and number eight is the, I would say, quite important. And that's one, two, you've done all these things now is to really take a little bit of a check in on yourself. So how you're doing and in your relationship with yourself, right?
That's what we're doing. Exactly. So we're talking number nine will be about relationships with others. But number eight is really about what about me?
How am I doing? And I think you can ask yourself that specific question is, okay, so how am I doing with myself and and why? And that why could be, okay, I'm doing really great. And why is that?
And then identify what you've been doing in the past quarter that has made you feel this way so that you really see those were great things for me. I should really continue doing them and it really helped whatever it was that I did. Yeah. And maybe you realize that, no, I am not doing that great.
Then also ask yourself, and why is that? And identify them and kind of almost like write them down and see what is it that stopping me from doing great here. And what is it that I can do about it? Very useful advice.
Yeah. But really, and I think we were having this chat when we were preparing those episodes and we were a little bit, and I can have that quite often at spring. And I don't know if it's when the light is changing and we've been in the start period and now we're going to the light and I feel, you know, somehow you should think that I would feel great immediately. But I always have this little mini dip first before I go into the enjoyment.
And I don't know, it's a little bit like almost like a mini spring depression. It didn't hit me very hard this year. It did a little bit more last year. There's still time.
No, no, no, you don't have any time for any dips. No, with your schedule coming up. No, no time for dips. No, but that's interesting, actually.
I mean, maybe we don't have to be so super happy immediately because it's raining. Maybe it's a bit, you know, taking that time to rest and maybe it has to do with the winter that you just carried through. And then you need that little bit of time to rebalance yourself and before you can start enjoying. So I think actually going through this entire checklist is also helping you to do your check in on yourself.
Yeah. Number nine, yes, revisit your relationship and spread a little sunshine. Yeah. So it's all about the energy you've given that you get.
Yeah. So that's really about seeing what relationships are we investing in that can give us more energy and what relationships are maybe not giving us as much energy as they should. Yeah. And again, it kind of also starts with your own mindset and your targets.
And I just read this quote by spiritual teacher Byron Katie, that's when I walk into your room, I know that everyone in this loves me. I just don't expect them to realize it yet. And I thought that was so nice. And it made me think of one person we both know, our father, yes.
But what what a difference if you walk into room and you have this setting, you know, like that you walk into the room and you're thinking, Hey, everyone in here loves me. Rather than, Oh, I wonder what they're going to think about me. And maybe they don't like me. What a different approach to how you will behave and add.
Yeah, absolutely. No, that's a great I'm going to bring that with me. I thought that was also really good, especially when I walk into, you know, an airplane with a toddler and now a new baby soon. Yeah, that's going to be how I'm going to think they just they love me.
People that I get to be seated next to me, they love me. They are so excited that they got me. They don't show it yet. They don't realize it yet.
But oh, yeah. No, but that's wonderful. And I just invested in my relationships and myself by having these wonderful girls weekend. Yeah, some of my best friends that was that could make it came over and we just hung out and everyone's been asking me afterwards, what did you guys do and we didn't do anything.
Yeah, we ate and walked a little bit, but it was really just talking and reminding each other of how much we liked each other. Yeah, that's so nice. And I was reading Michelle, or I am reading Michelle Obama's becoming. And she's also talking about how, you know, she really tried to make that a priority through her super hectic life during the White House time.
And she'd go to I mean, she had, of course, amazing resources to do this, but she'd go and bring all of her friends to it sounded a bit like us. She bring all of these friends, maybe not that we're first ladies, but she'll bring the friends and she'd like force them into kind of a boot camp type scenario. So it was not only that they were hanging out, they were also doing exercise several you know, friends per day. Yeah.
And she also said in the book that a couple of times or she had, you know, even introduced the idea of limiting wine and snacks, but that was that was voted down. So her girlfriends did not accept that. So that sounds like a healthy ballad approach. But yeah, so taking that time and seeing if you can get that trip or get together is a lovely way of reconnecting.
Yeah. And we spoke about it in the previous episode, but I'm throwing a birthday party and I was thinking, I don't really have time. Actually, I'm, I think I arrived from Istanbul the night before at midnight and like, but let's just throw a party anyway. You know, you know, it's a birthday.
I want to have my friends close by and do some dancing and some hanging out and yeah, that's spreading energy, spreading a little bit of sunshine and getting loads in return. Yeah. And Steve was just saying, my husband had listened to some new research, which was just pointing out again and again where we already know, but one of the highest determinations on other people find themselves or consider themselves being happy or not is about how much they hang out with their friends. True.
And we spoke about it in the long and happy life, right? It also helps you to live longer. But this, this is an episode about spring cleaning, perhaps consider also if there are some relationships that you want to cut out that are also not good for you. Yeah.
So ask yourself maybe the hard questions. What are some of these relationships giving you and how much energy are you having to put into them or do you have to put into them and how much are you getting back? Yeah. And then it might be harder than, you know, depending on the relationship harder to cut or you should cut.
But you could still see what are the things that you can do about that for sure. So that's number nine. And then the final thing on our list is that pick your spring pleasures. Yeah.
So that's really about like, okay, so you have you've done your spring cleaning and you now want to see you've put a lot of things out. What is it that you want to get in? Yeah. What is it that you love about spring?
What is it that you love about spring, actually, just being? Well, I feel so happy for the first time now to be home for spring. I haven't been home this season in so many years and it's being connected to nature and hearing the birds starting to sing again and just seeing that change. Yeah.
It's now and it's still a little bit winter springy. It's about sitting outside on the terrace with your cup of coffee, but still with a big jacket on. But it has a special feeling of promise. And I love, I love the wardrobe.
Yeah. The spring wardrobe. Yeah. It's nice.
Almost as good as the fall wardrobe. I mean, I think the fall wardrobe must be like the number one for some weird reason, but spring is also pretty good. Yeah. I think it's because you're tired of wearing so much.
Oh, wait, no, in the summer, exactly. You don't wear so much clothes. It's fun to kind of add on the clothes. Yeah.
Exactly. In spring, you're still kind of wanting to take clothes off. Yeah. But yes, I really want to get a really nice pink spring coat this year and really brighten it all up.
And it's going to be so nice when the baby is here. Yeah. You know, that's also kind of a spring sprinkling. Can you say that?
Yeah. You can start to feel like yourself again. Yeah. That spring coat.
I mean, I realized I needed to get one ahead of all my travels because I realized spring will be further ahead where I'm going in some of the places. So I had the idea that I wanted a really nice pink one and I went to the stores and all I could find were beige ones. That seems to be the color of the year for coats. Yeah.
And I'm like, I would, I need something with color. So now I ended up getting this. It's pretty beautiful red spring coat. So at least that will be a nice touch of color.
But I then heard you say that then maybe you could get to. Yeah. Exactly. Who knows?
Who knows? So red is lovely as well. Yeah. Yeah.
It was a pretty classic old coat and it wasn't that expensive. So I'm pretty happy with that bike. Good for travel and everything. But there might fit in a little pink one because this is more like pre spring, post winter coat and maybe I need like a real spring coat too.
I hope you will post pictures of your spring coat in Salt Lake City on our Instagram Roosts and Shine. Yes, I will. I will. Okay.
So I think that's summing up our spring clean list episodes. It is indeed. Oh, and go and buy some or pick some nice branches and put some feathers on them too. Yeah, that would be my final recommendation.
A little bit of Easter touch. Yes, exactly. And it'll make you extra happy. We'll put up some Easter decoration once we get there also on our Instagram for our international followers that you can see all the weird things we're doing in Sweden for Easter.
This is my year of going all in. So yes. Like the only spring in Sweden I'll have for, you know, had for many years and probably potentially will have for many years. So yeah, yes, there will be chickens and not buddies, but buddies and feathers.
So happy spring everyone, wishing you a lovely time and it will talk to you next week. Ciao. Bye. You've got social dial then.
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