Tag: Mindset

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 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 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 Love Your Body

Wellness Wednesday

Posted on by Coach Cher

WHEN YOU LOVE YOUR BODY YOU LOVE EVERYTHING

Both physical and emotional well-being are natural outcomes of self-care and kindness~

As we age, our bodies undergo various changes, and one of the most frustrating and noticeable changes is the accumulation of belly fat. This stubborn fat can be resistant to diet and exercise, leaving us feeling self-conscious and dissatisfied with our appearance.

Several factors contribute to the increase in belly fat as we get older. Hormonal changes, particularly in women during menopause, can play a significant role. A decrease in estrogen levels can lead to fat redistribution, favoring the abdominal area. Additionally, a slower metabolism, loss of muscle mass, and a more sedentary lifestyle can all contribute to weight gain and the accumulation of belly fat. Not, to mention the most preventable which is STRESS.

The consequences of excess belly fat go beyond aesthetics. It is associated with an increased risk of various health problems, including heart disease, type 2 diabetes, high blood pressure, and certain types of cancer. This visceral fat, which surrounds our internal organs, is particularly dangerous as it releases hormones and other substances that can disrupt normal bodily functions.

While losing belly fat as we age can be challenging, it is not impossible. A combination of healthy eating, regular exercise, and lifestyle changes can help reduce belly fat and improve overall health and well-being.

As we journey through life, our bodies experience a natural evolution, encompassing shifts in metabolism and hormonal balances that can influence how and where we store fat. These changes are not a cause for concern, but rather a testament to the incredible adaptability of the human body. Instead of viewing these shifts negatively, we can choose to embrace them with self-compassion and understanding.

Remember, transformation is always possible. By adopting a holistic approach that includes mindful nutrition, regular physical activity, and stress management techniques, we can navigate these changes with grace and ease. It’s not about battling against our bodies, but rather working in harmony with them to achieve optimal health and well-being at every stage of life.

True and lasting transformation in our lives comes from embracing a holistic approach that nurtures our mind, body, and spirit. By consciously integrating simple yet impactful activities into our daily lives, we can cultivate a profound sense of well-being and vitality.

Engaging in practices such as yoga, meditation, or mindful breathing can help us connect with our inner selves, reduce anxiety, and improve mental clarity. Taking a brisk walk, going for a jog, or spending time in nature can boost our physical health, increase energy levels, and strengthen our immune system. Nourishing our bodies with wholesome, nutrient-rich foods and prioritizing restful sleep can further enhance our overall health and resilience.

Remember that small changes, consistently applied, can lead to remarkable results over time. By making conscious choices and prioritizing self-care, we can unlock our full potential and live a life that is both fulfilling and joyful.

Adequate sleep and a balanced diet are both fundamental pillars of good health, each playing a crucial and interconnected role in maintaining overall well-being.

Sleep is a non-negotiable physiological need that allows the body to repair and rejuvenate itself. During sleep, the body undergoes a series of processes that are essential for physical and cognitive function, including tissue repair, memory consolidation, and hormone regulation. Without sufficient sleep, these processes are disrupted, leading to a cascade of negative health effects, including impaired immune function, increased risk of chronic diseases, and decreased cognitive performance.

Similarly, a balanced and nutritious diet provides the body with the essential nutrients it needs to function optimally. Macronutrients like carbohydrates, proteins, and fats provide energy and support cellular function, while micronutrients like vitamins and minerals play a crucial role in various physiological processes. A balanced diet supports healthy hormone levels, which are essential for regulating mood, metabolism, and reproduction. 

It also promotes healthy digestion and metabolism, ensuring that the body can efficiently absorb and utilize nutrients. Furthermore, a balanced diet provides the building blocks for tissue repair and growth, supporting the body’s ability to recover from injury and illness.

The interplay between sleep and nutrition is also noteworthy. Poor sleep can disrupt appetite-regulating hormones, leading to increased cravings for unhealthy foods and decreased satiety. Conversely, a balanced diet can support healthy sleep patterns by providing the nutrients needed for hormone regulation and neurotransmitter production.

Prioritizing both sleep and nutrition is essential for achieving and maintaining good health. By recognizing the crucial role that both sleep and diet play in overall well-being, individuals can take proactive steps to improve their health and enjoy a higher quality of life.

Prioritizing our emotional and mental well-being over solely focusing on physical appearance is essential for achieving overall health and happiness. When we shift our focus from “fixing” our bodies to nurturing them with kindness and self-love, we create an environment where both our physical and emotional states can flourish naturally. This means accepting and embracing our bodies as they are, while also making choices that support our overall health and well-being.

By organizing self-care and self-acceptance, we cultivate a sense of inner peace and confidence that transcends any external measure of beauty or worth. This internal sense of well-being is far more valuable and sustainable than any fleeting validation that may come from achieving a certain weight or body shape.

Remember, true confidence and inner peace come from a place of self-love and acceptance. When we prioritize our overall well-being and make choices that align with our values and needs, we naturally radiate confidence and contentment. This inner strength and self-assurance are far more attractive and enduring than any external measure of beauty.

Peace ♥ Harmony ~ Cheryl