Cheryl's journey journal

Mornings can be challenging, especially when the day ahead is packed with chores, responsibilities, and a long, hectic schedule. It's easy to feel the temptation to skip any form of exercise and dive straight into the busyness of the day. But over time, I've discovered that a gentle morning stretch, especially through yoga, sets the tone for the day, providing both physical and mental benefits that make everything else more manageable. WHY I CHOOSE YOGA AS MY MORNING STRETCH  Yoga has become my go-to way of stretching each morning for several reasons. First and foremost, it allows me to connect with my body, easing into the day with intention and mindfulness. The gentle movements help wake up my muscles, increase blood flow, and improve flexibility, which is especially important if I have a long day of sitting or running errands ahead. But beyond the physical benefits, yoga offers something even more valuable: mental clarity. Starting the day with yoga helps clear my mind, redu...

Starting your day with intention can set the tone for everything that follows. For me, one of the most important aspects of my morning routine is drinking a glass of warm water. While it might seem like a small act, the impact it has on my overall well-being is significant. THE STRUGGLE IS REAL—BUT WORTH IT  I’ll be honest—there are mornings when the thought of warming up my drinking water feels like a chore. When you’re still groggy from sleep, the last thing you want to do is wait for water to heat up. It’s easy to think, “Maybe I’ll just skip it today.” But I’ve found that the effort I put into this simple task is always worth it. ENERGIZING MY DAY, ONE SIP AT A TIME  What motivates me to push through those moments of resistance is the knowledge that warm water kick-starts my system in the best way possible. There’s something incredibly soothing about that first sip, as the warmth spreads through my body, gently waking up my digestive system and hydrating my cells after hou...

Beans are often celebrated as a rich source of plant-based protein, making them a staple in many diets, particularly for vegetarians and vegans. However, some seeds actually surpass beans in protein content and offer a wide array of additional health benefits. Incorporating these seeds into your diet can enhance your protein intake and contribute to overall wellness.  HEMP SEEDS  Hemp seeds are a nutritional powerhouse, offering around 10 grams of protein per 3 tablespoons. These tiny seeds are a complete protein source, meaning they contain all nine essential amino acids that the body cannot produce on its own. Additionally, hemp seeds are rich in omega-3 and omega-6 fatty acids, which are beneficial for heart health and reducing inflammation. How to Use: Add hemp seeds to smoothies, yogurt, salads, or sprinkle them on top of oatmeal for a protein boost.  PUMPKIN SEEDS  Pumpkin seeds, also known as pepitas, pack approximately 7 grams of protein per 1-ounce serving (...

POLYCYSTIC OVARY SYNDROME (PCOS) Meaning: A common hormonal disorder affecting women of reproductive age characterized by irregular menstrual cycles, elevated androgen levels, and polycystic ovaries.   ANDROGENS  Meaning: Male hormones present in both men and women, such as testosterone. Elevated levels of androgens in women with PCOS can lead to symptoms like acne, excess hair growth, and male-pattern baldness. OVARIAN CYSTS  Meaning: Fluid-filled sacs that develop on the ovaries. In PCOS, multiple small cysts may form, interfering with normal ovulation and menstrual cycles.  INSULIN RESISTANCE  Meaning: A condition where the body’s cells become less responsive to insulin, leading to elevated blood sugar levels and increased insulin production. This is commonly associated with PCOS and can contribute to weight gain and metabolic issues. HYPERANDROGENISM  Meaning: Elevated levels of androgens in the body, causing symptoms such as excessive hair growth (hirs...

Insulin resistance is a key factor in the development and management of Polycystic Ovary Syndrome (PCOS), a common hormonal disorder affecting women of reproductive age. Understanding the relationship between insulin resistance and PCOS is crucial for effective management and treatment of the condition. This guide explores what insulin resistance is, how it connects to PCOS, and strategies to manage it. WHAT IS INSULIN RESISTANCE? Definition: Insulin resistance occurs when the body’s cells become less responsive to the hormone insulin, which is crucial for regulating blood sugar levels. As a result, the pancreas produces more insulin to compensate for the reduced effectiveness, leading to elevated insulin levels in the blood. HOW IT WORKS: Normal Insulin Function: Insulin helps cells absorb glucose from the bloodstream, providing energy and maintaining blood sugar levels within a normal range. In Insulin Resistance: Cells do not respond effectively to insulin, causing glucose to remain...

I remember the day vividly. It was after what felt like countless tests—each one more frustrating than the last, and none providing the answers I desperately needed. I could feel something was off, but every result came back inconclusive. The uncertainty was exhausting, and my hope was waning. Then came the final test. It was like a punch to the gut when the doctor finally identified the problem: Polycystic Ovary Syndrome (PCOS). I was immediately told I needed to lose weight, as if that alone could fix everything. The doctor prescribed birth control pills and Metformin, and that was it. Just like that, my life took a turn I wasn’t prepared for. Walking out of the clinic, I felt a wave of emotions hit me all at once. I was overwhelmed, scared, and, more than anything, deeply depressed. It felt like my whole world had crumbled in an instant. I couldn’t understand why this was happening to me or how I was supposed to cope with it all. Coming home, I just sat in silence, letting the weigh...

  Motivation is the driving force that keeps us moving toward our goals, even in the face of challenges. While some people seem naturally motivated, the truth is that motivation is often the result of consistent habits. Highly motivated individuals don’t rely solely on fleeting moments of inspiration; they cultivate specific routines that fuel their drive every day. Here are the daily habits of highly motivated people that you can incorporate into your life to stay on track and achieve your goals.  THEY START THE DAY WITH A PURPOSE  Highly motivated people begin each day with a clear sense of purpose. They set intentions for what they want to achieve, whether it’s completing a task at work, improving a skill, or maintaining a positive mindset. This sense of purpose acts as a guide throughout the day, helping them stay focused and avoid distractions. Action Step: Start your day by writing down your top three priorities. This simple act can give you direction and help you s...