Posted in Love Your Body

Take Care . . .

Posted on by Coach Cher

52 Wellness Tips for Women

“Communities and countries and ultimately the world are only as strong as the health of their women.”

  1. Stay hydrated by drinking plenty of water throughout the day.
  2. Get enough sleep each night to support your body’s restorative processes.
  3. Engage in regular exercise, including activities that improve cardiovascular health and maintain muscle mass.
  4. Practice stress-reducing techniques like meditation or yoga.
  5. Maintain a healthy diet that is high in fruits, vegetables, and lean proteins.
  6. Prioritize self-care, including regular massages or spa treatments.
  7. Take breaks throughout the day to stretch and move your body.
  8. Keep your brain active with activities like puzzles, reading, or learning a new skill.
  9. Stay socially connected with friends, family, or community groups.
  10. Consider adopting a pet for companionship and added health benefits.
  11. Practice good posture to avoid back pain and maintain proper alignment.
  12. Use sunscreen to protect your skin from harmful UV rays.
  13. Get regular check-ups with your doctor and keep up-to-date on recommended screenings.
  14. Use a daily moisturizer to keep your skin healthy and hydrated.
  15. Incorporate healthy fats into your diet, like avocado, nuts, and olive oil.
  16. Take vitamins and supplements as recommended by your healthcare provider.
  17. Avoid smoking and limit alcohol consumption.
  18. Wear comfortable, supportive shoes to protect your feet and avoid falls.
  19. Use a cane or walker for added stability or daily balance exercises can help build muscles for balance.
  20. Practice deep breathing exercises to reduce stress and improve lung function.
  21. Maintain good dental hygiene by brushing and flossing daily.
  22. Wear sunglasses to protect your eyes from UV rays and bright light.
  23. Stay informed about current health trends and medical breakthroughs.
  24. Avoid processed foods and opt for whole, nutrient-dense options instead.
  25. Keep your living space clean and clutter-free to reduce stress and improve safety.
  26. Incorporate low-impact exercise options, like swimming or biking, to reduce joint pain.
  27. Take breaks from technology to reduce eye strain and improve mental clarity.
  28. Use a daily face serum to combat wrinkles and promote skin elasticity.
  29. Stay active in hobbies and interests that bring you joy and fulfillment.
  30. Stay up-to-date on vaccinations, including the flu shot and shingles vaccine.
  31. Keep your medication list organized and up-to-date.
  32. Get regular eye exams to maintain vision health.
  33. Use compression socks or stockings to improve circulation and reduce swelling.
  34. Take breaks from sitting throughout the day to improve blood flow and prevent muscle stiffness.
  35. Stay informed about healthy nutrition choices and portion sizes.
  36. Use a nighttime eye cream to reduce dark circles and promote hydration.
  37. Keep your immune system healthy with a balanced diet and regular exercise.
  38. Attend regular wellness check-ups, like mammograms or bone density screenings.
  39. Incorporate a daily probiotic to support gut health.
  40. Stay active in the community by volunteering or attending social events.
  41. Take breaks from driving long distances to avoid fatigue and improve circulation.
  42. Use a foam roller to reduce muscle soreness and improve mobility.
  43. Attend regular dental cleanings to prevent gum disease and tooth decay.
  44. Use a daily moisturizing body lotion to keep your skin hydrated and healthy.
  45. Stay informed about mental health resources and support services.
  46. Try new recipes and experiment with different types of healthy foods.
  47. Use a daily lip balm to keep lips moisturized and healthy.
  48. Stay up-to-date on news and events that impact your health and well-being.
  49. Use a daily hand cream to keep your hands hydrated and soft.
  50. Stay informed about environmental factors that can impact health, like air pollution or mold.
  51. Practice gratitude
  52. Get the sex . . . YOU WANT!

Peace ♥ Harmony, Cheryl

Posted in Writing!

We All Have A Unique Story

Posted on by Coach Cher

The meaning behind your characters’ actions is entirely up to you, regardless of who they are or what they’ve done.

We all have a unique life story, shaped by relationships and events that influence our identity and beliefs. Our experiences can either lead to negativity and victimization or empower us towards self-development, depending on our perspective and willingness to grow. 

The story we tell ourselves about our experiences makes all the difference.

Reflect on your own life story. If you feel peaceful about the past and trust in your ability to handle future challenges, you are framing your circumstances in a way that benefits you. Conversely, if you harbor guilt or resentment and often feel burdened by life, consider creating a new narrative for past and present events. 

Regardless of the individuals involved in your life and their actions, you have the power to assign meaning to those actions and define your role in your own life. By taking responsibility for your story, you can learn, grow, forgive, find compassion, and move towards a brighter future.

I’m currently writing a story about my mother and how she used humor to teach me life lessons, refusing to let me be the wallflower I so desperately wanted to be.  I want to share her story, and the story of our navy friends who became family and more, with the world.

From this point forward, choose a life story that supports you. 

Let it be a testament to your resilience and creativity. Be kind to yourself and allow yourself ample opportunities to learn. Remember, as the author of your own story, you have the freedom to create a masterpiece.

Happy writing ♥ Cheryl

Posted in Mini-Clinic Mondays

Mini-Clinic Monday

Posted on by Coach Cher

Mini Clinic: Organizing the Family Bathroom


The aim of this project is to completely transform a cluttered and disorganized family bathroom. The end result should be a space that is not only functional and clean but also efficient and comfortable for every family member to use. This means considering all family members’ needs, from young children to adults, and ensuring that the bathroom is accessible and safe for everyone.

The transformation will likely involve decluttering and organizing existing items, potentially adding storage solutions, and possibly even rearranging the layout (if your budget allows) of the bathroom to maximize space and efficiency.  The final result will be a bathroom that is both aesthetically pleasing and practical, making the daily routines of everyone in the family easier.

Step 1: Declutter

  • Remove everything: Clear off countertops, shelves, and cabinets. Lay everything out on a surface.
  • Sort into categories: Group items by type—towels, toiletries, cleaning supplies, first aid, etc.
  • Toss expired or unused items: Discard expired products, empty bottles, and anything no longer in use.

Step 2: Establish Zones

  • Create dedicated zones for:
    • Daily use items: Keep frequently used products (toothbrushes, soap, hand towels) within easy reach.
    • Hair and skincare products: Use a drawer or container for makeup, skincare, and hair tools.
    • Bathing essentials: Organize shampoos, conditioners, and body washes near the shower or bath.
    • Cleaning supplies: Store under the sink or in a closet, but keep them out of reach of children.
    • Family members’ items: If several family members use the bathroom, create personal bins or shelves for each person.

Step 3: Maximize Storage

  • Use drawer organizers: Keep small items like cotton swabs, toothpaste, and razors tidy.
  • Install shelves or baskets: Make use of vertical space with wall-mounted shelves or hanging baskets for extra storage.
  • Use clear containers: For deep cabinets or under-the-sink areas, use clear bins or baskets for easier access to items.
  • Towel hooks or racks: Mount hooks for each family member’s towel, or add a towel bar to keep them off the floor.

Step 4: Label & Maintain

  • Label containers and bins: Labeling helps everyone know where things belong and keeps the system working.
  • Implement a routine check: Once a month, check for items that need replenishing or discarding, ensuring the space stays clutter-free.

Additional Tips:

  • Add a laundry hamper: Make it easy for everyone to toss dirty towels and clothes directly into the hamper.
  • Childproofing: If you have young children, ensure that any sharp or hazardous items are stored securely and out of reach.

Products to Consider:

  • Stackable bins for under-sink storage
  • Over-the-door hooks for towels
  • Clear plastic containers for small items
  • Drawer dividers for toiletries
  • A lazy Susan for easy access to products in deep cabinets

Final Thoughts:

A well-organized family bathroom can streamline the morning and evening routines, helping every family member start their day more efficiently. Plus, an organized bathroom is easier to clean and maintain!

Happy Organizing! Cheryl

Posted in Clean & Tidy

Hello Spring . . .

Posted on by Coach Cher

SPRING CLEANING

Clearing the clutter from your home allows energy to flow freely and helps you remove obstacles in your life.

When winter ends and spring begins, nature renews itself. The earth’s life energy awakens from its winter sleep, and the cycle of life starts again. We can feel this change before plants and flowers bloom. It’s only natural that we too feel the urge to clear away clutter and let fresh air into our homes.

Spring cleaning is traditionally a way to welcome a new season — one in which we open our doors and windows to let visitors and the sunshine in. It is also a way to remove stagnant energy from our homes to prepare our personal space for the positive, lush energy of spring and summer. As you sweep away the dust and clutter that has blocked the flow of energy in your home, you inevitably sweep away some of the issues that may have been blocking you in your life. 

The intentions you set are important, so before you begin cleaning, ask yourself what needs to be cleaned, what can be discarded, and how you can make your home a reflection of your best self. Then, gather your tools and supplies: vinegar mixed with water makes a wonderful natural cleanser, and putting everything you need in a bucket with a handle will make it easier to move your supplies around your home. I have a process of Left-to-Right/Top-to-Bottom with each space I enter, it keeps me focused on moving forward and avoids backtracking.

Once you’ve begun spring cleaning, you may find that with each piece of clutter you discard and each item that you clean — you feel increasingly energized. 

Declutter your home and heart to invite healing energy and gain mental clarity. Clean your windows to refocus your vision and welcome revitalizing energy into your living space.

Harness the energy of spring and revitalize your home by cleaning it thoroughly and adding fresh flowers from your garden or a new plant from the farmers market. You may find that your home feels renewed and brighter with a new, fresh energy.

Peace & Harmony, Cheryl

Posted in Loving Yourself

Embrace Your Sadness

Posted on by Coach Cher

      

Be Brave In Your Sadness

To sit with your sadness, you need to have the courage to believe that you can endure and overcome the pain.

About a week ago, I spent time with people I hadn’t seen in a year. It was on my ride home after this visit that I started writing this article. I had said to them that when we get through these chaotic times, I hoped we could all find compassion and empathy for one another, instead of hating the other side. Thinking about this, and the sadness we are all experiencing, made me want to write this piece.

When experiencing deep sadness, the last thing we want to hear is that there are lessons to be learned. Amid our pain, we may feel targeted by life, overwhelmed by loss, or too tired to even try to understand the situation.

Even when disappointment and anger make it difficult to see any positive aspects of suffering, we still have an inner knowing that we will eventually move from darkness into greater awareness. Holding onto this truth, however fleeting it may seem, can bring comfort during difficult times.

When experiencing intense sadness, we must confront it directly. This requires courage and faith to endure the pain and trust that we will emerge from it. The grieving process teaches us valuable lessons. By allowing ourselves to experience sadness, we learn to both surrender and accept change.

Sadness, often perceived as a negative emotion, holds significant value in our emotional landscape. It fosters compassion and empathy, enabling us to connect with and understand the pain and struggles of others. This shared experience of sadness creates a bridge of understanding, promoting deeper connections and a sense of community.

Furthermore, sadness plays a crucial role in personal growth and development. It encourages introspection and reflection, prompting us to examine our lives, values, and goals. This self-reflection can lead to valuable insights and a greater understanding of ourselves. Sadness can also motivate us to make positive changes in our lives, fostering resilience and a sense of purpose.

Embracing sadness as a natural and valuable emotion allows us to navigate life’s challenges with greater understanding and compassion, both for ourselves and others. By acknowledging and accepting our sadness, we create space for healing, growth, and deeper connections with the world around us.

The profound knowledge and understanding we gain from navigating experiences of loss, heartbreak, or deep disappointment forge a connection to the very essence of our shared humanity. While our personal journeys through sadness are undeniably unique, and shaped by our individual circumstances and perspectives, the wisdom we draw from these experiences offers universal insights that transcend our differences.

These insights, born from vulnerability and pain, illuminate the shared human experience of suffering and resilience. They teach us about the fragility of life, the impermanence of relationships, and the inevitability of change. They reveal the depths of human emotion, from the profound sorrow of loss to the unwavering strength of the human spirit.

In addition, these experiences foster empathy and compassion, enabling us to connect with others on a deeper level. They remind us that we are not alone in our suffering and that others have walked similar paths and emerged from the darkness with newfound wisdom and strength.

In essence, the knowledge we gain from sadness, while deeply personal, is also profoundly universal. It connects us to the shared human experience, fostering fellowship, compassion, and understanding. It is through these experiences that we truly learn what it means to be human, to love, to lose, and to find strength in the face of adversity.

Peace & Harmony, Cheryl

Posted in Body & Skin Care

Love The Skin You’re In

Posted on by Coach Cher

After 60: Embracing The Love Of Body & Skin

I’ve always made an effort to care for my skin, even as a teenager when my hormones wreaked havoc on it. I wish I’d understood the role hormones played back then! It wasn’t until I started modeling at 19 that I truly learned how to care for my skin properly. However, since turning 60 a few years ago, I’ve noticed my skin taking on a life of its own, and the rest of me is just along for the ride!

Our skin undergoes significant changes as we age, requiring a shift in skincare routines that worked in our 30s. At the same time, youthful skin focuses on prevention, mature skin after 60 demands hydration, nourishment, and gentler care. Here’s how to adapt your skincare habits for a healthy, radiant glow.

1. Hydration is Key

Skin loses moisture more rapidly with age, leading to dryness and fine lines. Swap out foaming cleansers for hydrating creams or oil-based cleansers that maintain the skin’s natural oils. Follow up with a rich moisturizer containing hyaluronic acid, ceramides, or squalane to lock in hydration.

2. Gentle Exfoliation Over Harsh Treatments

In your 30s, strong exfoliants and retinol may have been your go-to for skin renewal. After 60, opt for milder alternatives like lactic acid or enzyme-based exfoliants. Over-exfoliation can damage the skin barrier, making it prone to sensitivity and irritation.

3. Sun Protection is Non-Negotiable

While SPF is important at any age, mature skin is more vulnerable to UV damage and hyperpigmentation. Use a broad-spectrum SPF 30+ daily, even on cloudy days, to protect collagen and prevent further aging signs.

4. Boost Collagen and Elasticity

Collagen production slows down with age, leading to sagging skin. Incorporate peptides, vitamin C, and niacinamide into your routine to support elasticity and firmness. Consider a nourishing face oil to replenish lipids and add a healthy glow.

5. Prioritize Gentle Ingredients

Harsh anti-aging products can do more harm than good on mature skin. Instead, look for ingredients like aloe vera, chamomile, and oat extract to soothe and strengthen the skin barrier. Retinol alternatives like bakuchiol provide anti-aging benefits without irritation.

6. Skincare is Self-Care

Beyond products, lifestyle habits play a crucial role. Stay hydrated, eat antioxidant-rich foods, and prioritize sleep. Facial massage and gua sha can improve circulation, while silk pillowcases reduce sleep lines and friction on delicate skin.

Aging is a natural process, and adapting your skincare to meet the needs of mature skin helps maintain a healthy, glowing complexion. By embracing hydration, protection, and gentle care, you can ensure your skin stays vibrant well into your golden years.

7. Cleaning & Storing your Body/Skin Care Tools

To keep your body and skin care tools clean and in good condition, follow these steps:

  1. Cleansing – Wash makeup brushes, facial rollers, and sponges with warm water and a gentle cleanser or mild soap weekly. For razors and tweezers, use rubbing alcohol to disinfect after each use.
  2. Drying – Let tools air dry completely on a clean towel to prevent bacteria growth. Avoid using heat, as it can damage some materials.
  3. Storage – Keep tools in a dry, ventilated area, preferably in a clean pouch, container, or drawer to protect them from dust and moisture.
  4. Replacement – Regularly replace disposable tools like razors and sponges to maintain hygiene and effectiveness.

Consistently maintaining your tools ensures they remain safe and effective for your skincare routine. This skincare routine can be used by men as well as women.  It’s easy to whip up a treatment in the kitchen to keep your skin looking its best.  Why not plan a couples’ spa night? ♥

Here is a Weekly Body & Skincare Plan using only gluten-free & organic ingredients to nourish your skin naturally. This plan includes DIY skincare treatments, hydration tips, along with daily self-care rituals.

WEEKLY BODY & SKINCARE PLAN 

(I buy Gluten-Free-Because I live a gluten free lifestyle!)

🌿 DAILY ESSENTIALS:

✅ Drink plenty of water (at least 8 glasses)
✅ Apply SPF 30+ daily
✅ Moisturize morning & night with lotion (like shea butter, coconut oil, or jojoba oil)
✅ Use a silk pillowcase for better skin and hair health

♥ Below is the routine I use – recreate it to fit you and your lifestyle. ♥

🌞 MONDAY – Hydration Boost

🧼 Cleanse: Rice water face wash (soak organic rice in water, strain, and use the water)
🛁 Body Care: Oatmeal & honey bath (use gluten-free oats in a muslin bag)
💆‍♀️ Mask: Avocado & aloe vera face mask (mash avocado + aloe gel, apply for 15 min)
💧 Moisturize: Jojoba oil with vitamin E

🌿 TUESDAY – Exfoliation Day

🧼 Cleanse: Chamomile tea face mist (soothes and refreshes skin)
🛁 Body Scrub: Brown sugar & coconut oil scrub (massage in circular motions)
💆‍♀️ Face Scrub: Coffee & honey exfoliator (use finely ground coffee + honey)
💧 Moisturize: Shea butter & argan oil

🍊 WEDNESDAY – Brightening Care

🧼 Cleanse: Aloe & cucumber face wash (blend cucumber & aloe, strain, and apply)
🛁 Body Care: Orange peel & yogurt body mask (grind dried orange peels + mix with yogurt)
💆‍♀️ Face Mask: Turmeric & Greek yogurt (for an even skin tone)
💧 Moisturize: Almond oil (if no nut allergy) or grapeseed oil

🌹 THURSDAY – Anti-Aging & Repair

🧼 Cleanse: Rosewater & witch hazel toner
🛁 Body Care: Green tea soak (steep tea in bathwater)
💆‍♀️ Face Mask: Egg white & honey tightening mask…A favorite!!!♥
💧 Moisturize: Hyaluronic acid serum + rosehip oil

🌻 FRIDAY – Soothing & Relaxation

🧼 Cleanse: Chamomile & oatmeal cleanser
🛁 Body Care: Lavender-infused coconut oil massage…flavored? Just sayin” 😉
💆‍♀️ Face Mask: Banana & honey mask (for hydration and glow)
💧 Moisturize: Aloe vera gel & jojoba oil

🍵 SATURDAY – Deep Detox & Nourishment

🧼 Cleanse: Apple cider vinegar toner (diluted with water)
🛁 Body Scrub: Sea salt & olive oil scrub
💆‍♀️ Face Mask: Bentonite clay & apple cider vinegar
💧 Moisturize: Shea butter & chamomile oil

🫐 SUNDAY – Beauty Sleep & Renewal

🧼 Cleanse: Blueberry & honey antioxidant cleanser
🛁 Body Care: Epsom salt bath with lavender
💆‍♀️ Face Mask: Yogurt & honey overnight mask
💧 Moisturize: Sweet almond oil or coconut oil before bed…maybe flavored just saaayin” 😉

📝 Notes:

  • All ingredients must be certified gluten-free. (this is for the GF family!)
  • Adjust recipes based on skin type (oily, dry, sensitive).
  • Always do a patch test before trying a new ingredient.
  • Store homemade skincare in the fridge for freshness.

Peace ♥ Harmony ~ Cheryl

Posted in Love Your Body

Fitness For Life

Posted on by Coach Cher

Each step towards honoring and caring for our physical bodies enhances our inner and outer radiance.

Prioritizing consistent physical activity, such as walking, yoga, weight-training or biking, at every age fosters both physical and mental well-being. This focus on lifelong fitness promotes a positive mindset and a resilient body, demonstrating that embracing an active lifestyle is not about achieving perfection, but about cherishing and empowering yourself through movement.

Practicing consistently creates a strong and energetic foundation, which illuminates our path with confidence. Each step taken reaffirms our dedication to respecting our physical selves and cultivates an inner and outer glow.

The benefits of fitness extend far beyond physical health, promoting mental clarity, emotional stability, and unwavering self-confidence. It’s not about chasing youth, but embracing each stage of life with grace and strength. Nurturing a lifelong fitness practice fosters self-esteem, infusing life with purpose and vibrancy.

If you’re looking to kick-start or uplevel your fitness journey, ask yourself what kind of movement you would like to do. Maybe you choose what you already know and love. Maybe you’re looking for something new. Then, think about the experience you want and set an intention. 

Setting an intention, such as “I want to exercise to improve my health, feel stronger, and enhance my body confidence,” or “I want to have fun moving and giving my body permission to express itself,” can be a great way to support your fitness journey and help you achieve more specific fitness goals. 

Remember to acknowledge and celebrate your accomplishments along the way; celebrate yourself, don’t compare yourself – showing up and taking care of your health is an achievement in itself.

Peace & Harmony, Cheryl

Posted in Writing Prompt

What’s In A Middle Name?

Posted on by Coach Cher
Daily writing prompt
What is your middle name? Does it carry any special meaning/significance?
View all responses

My mom was so sure I’d be a boy that she had only chosen boys’ names and was carrying me in a way that even the doctor agreed pointed to a boy. Surprise! I’m a girl, so she named me after her nurse.

I learned the story about the nurse when I was sixteen, but I always believed I was named after my older cousin Cheryl. Every time I saw the name Cheryl Lynn*, I would wonder “Is it her? My namesake?”LOL

Peace & Harmony, Cheryl Lynn