Natalie Söderström - Model, Yoga Teacher & Wellness Coach

Beating the Monday Blues

“Although a lot of people may have Monday blues, Mondays are actually my favorite day of the week because it’s a new week, new beginning – a start to come face to face with your best version. I think for those who don’t feel motivated on Monday mornings, they have this mindset that “I’m going to have to go through 5 days for it to become weekend again,” or it could be that they are just not happy with their work or where they are in life. My advice is, put something in the Monday that you really love and enjoy doing. It could be like getting a foot massage, taking your favorite yoga class on a Monday to cheer you up, or anything that makes you feel good without being harmful to you.”

Natalie Söderström - Model, Yoga Teacher & Wellness Coach

6:00 A.M. — Start My Morning

“I set my alarm at 6:00 am, but I’m usually not out of bed until 6:30 am. After I get out of bed, I will drink a lot of water – hot water with lemon. Your body gets acidic during sleep, so drinking hot lemon water makes your system become alkaline in order to make you feel replenished.”

“In general, I don’t suffer from Monday blues because I’m a person with a very positive attitude. I feel very productive and refreshed in the morning; the earlier I start my day, the more things I seem to be able to get done. But if I wake up feeling unmotivated, I listen to motivational podcasts. I love Oprah’s Super Soul Sundays. She brings on inspirational people and talks about creating or how to live a purposeful life. It’s very interesting. I also like putting music in the background or putting on essential oils or lighting up candles – these tools can uplift you, whether it is the smell or the scent that makes you feel good. It could be because your energy is stagnant that you feel unmotivated. I feel movement is one of the best ways to lift you up. Even just dancing around in your room for a while can make you feel instantly happier!”

 

 

 

 

6:45 A.M. — Meditation: Being Present in the Moment

Natalie Söderström - Model, Yoga Teacher & Wellness Coach“I do one 12-minute meditation session every morning; 24 minutes is the optimal, but you just have to adapt to the fact that living in a major busy city is restrictive. We don’t have hours to sit still; we have to work, work out and do many other things. So, I think it really depends how it fits into your lifestyle. For me, I like to meditate the first thing in the morning because later in the day, I’ll just be going to find excuses not to do it. Plus, you’ll feel like you’ve accomplished something!”

“So, whenever you have a million thoughts, do allow them to come to you. Then be like, I see you, I hear you, but I’m going to go back to my breathing. ”

“If you think starting out 12 minutes may be too much for you, I recommend maybe sitting down for five or two minutes to begin with. Some people may like to listen to music or use different apps. But I prefer sitting in complete silence when I meditate. It brings my attention back to my breath. I love using meditation oil, which I put in my palm and rub it together and then smell it. It’s Rosemary and Sandalwood in there, which is so nice. I will also put a scent on a pillow, which is my meditation spot.”

“The thing about meditation is that a lot of people think it is important to “not think about anything!” But that’s actually wrong, because the more attention you give those thoughts, the bigger they will grow and pull you away from what you’re supposed to do. What’s most important is to not pay attention to those thoughts. You have the thoughts and you then let them pass away. So, whenever you have a million thoughts, do allow them to come to you. Then be like, I see you, I hear you, but I’m going to go back to my breathing. That’s the whole thing about meditation – being present in the moment.”

“Our mind tends to relive the past or dream about the future, which means we’re never really here at the moment. Therefore, meditation to me is a technique to be present and mindful. Even if you’re rushing around during lunch time, you could stop and bring yourself back into that meditative state almost throughout the day.”

7:00 A.M. – Nourish My Skin

“In the beginning of this year, I decided that I want all my skincare products to be natural and organic. I read a lot of articles which state that our skin is the largest organ that we have. And yet, I’m still in the transition of going 100% natural, but the brands that I love to use that are 90% organic. I like to use John Masters Organics Vitamin C face serum. It’s for anti-aging, which is great. I also love to use Subtle Energies Restorative Age-defying Facial Oil as well. It is an Australian brand; as a matter of fact, their skin care line has a lot of Ayurvedic ingredients that are known to be good for different purposes. The last thing I love to use is Harlow Skin Co Flora Toner. It’s an amazing handcrafted Canadian brand; they have this policy that none of their products can contain more than 12 ingredients, and all the ingredients on the list you should be able to read.”

 

 

 

 

7:30 A.M. – Stretches to Boost My Energy

“I don’t have a specific time for workout. It depends on what my daily schedule looks like. My days tend to look so incredibly different. For example, there are days when I have a shoot which starts at 9 in the morning and I have to travel for an hour to get there, and then I don’t really have time go workout or do yoga in the morning. But I’m not trying to be too rigid about things as yet. If I don’t have time to work out or do yoga for one day, that’s okay. It’s definitely not the end of the world. But I will at least take a few stretches to boost my energy in the mornings.”

“In terms of workout, yoga is definitely my favorite, but I don’t believe that you should only do yoga, maybe that’s why people get Monday blues, because becomes a rigid routine for them. So, I like to shake things up with my workout routine; some days, I will go to yoga at Kita Yoga where I teach; on other days, I will go spinning at XYZ to get my cardio; or go to H-Kore where I do Pilates. I love being outdoors as well, like hiking, power walking, and just being out there in nature.”

 8:30 A.M. – How to Find Inspiration When I Am Not Feeling Inspired

“When I teach my yoga class, it’s important for me to bring a certain amount of value to every class. But sometimes, it’s hard to inspire other people if I’m not feeling inspired. My inspiration flow goes up and down. In certain periods, I’m super inspired just want to toss so many inspirational things to my students. And sometimes, I’m like ‘Oh my god, I don’t even know what I’m going to say today because I don’t feel inspired myself’, so that indeed can be a struggle. As a matter of fact, I think this is a struggle that many yoga teachers might face.”

“…I think the most inspiring thing is to reach out to people or mentors that you look up to, career-wise or self-development…”

“Luckily, I do travel a lot, so I can get my inspiration back by various things every time I travel somewhere. I also get inspired by different other yoga teachers. But I think the most inspiring thing is to reach out to people or mentors that you look up to, career-wise or self-development, like I can take something inspirational from the podcast and add to my own life. In fact, I notice that meditation also helps with inspiration! There’s a really good meditation app called Insight Timer, where you can specifically choose what you want to meditate on: releasing fear, forgiveness, feeling depressed etc. It’s pretty good because you can be guided through wherever you feel stuck in life and then find some kind of a release, and hopefully you can then be able to move forward.”

12:00 P.M. – My First Meal Would Be Lunch

“Most of the days, what I do is intermittent fasting, which means I often skip my breakfast. So, my first meal would be lunch, and that’s probably around 12:00. My eating window is between 6 to 8 hours, depending on what my day looks like; but sometimes, if I have dinner at 6:00 p.m. and then by 9:00 a.m. or 10:00 a.m., I might be hungry by the next morning. So if I have breakfast, it would be a homemade smoothie made from superfoods, green veggie powder, probiotics, protein powder with some berries and oat milk.”

“I do intermittent fasting Mondays through Fridays. For Saturday and Sunday, I’m a bit more lenient. The reason why I choose to do intermittent fasting is because there’s a lot of scientific research about its benefits: we need to have a certain number of hours for our body to not digest anything. In our today’s society, we are bombarded with overindulgence about eating and snacking to the point where eating all the time is said to be nourishing;  so, it’s perceived as a healthy relationship with food. But it doesn’t have to be that way all the time, because humans can survive for a lot of days without food. This implies that if we’re missing a meal here and there, it’s not quite the end of the day.”


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