Monday, November 11, 2019

The Value of Meditation and Stillness

Being active has it's purpose and is very beneficial in it's own way. It is important to keep active in order to relieve stress and remain healthy. An important component of health however, also makes the space to develop stillness as a means of mental and spiritual well-being. Meditation is a great way to begin to train the mind and body to the observance of the thoughts and how busy the mind actually is.

Meditation can help curb anxiety and fight off depression, meditation can also relax the mind and prevent the arising of anger. Essentially sitting is merely an on the surface practice of no movement; in reality even when sitting there is continuous movement in the mind and the arising of reactions within the body still occurs. If you are new to this practice your first attempts will help you to realize that perhaps the endless thoughts which are entertained have brought about stress and anxiety in your life. Eventually with enough practice the mind will begin to still and a regular practice will need to be maintained.

You can't change anyone but you can change yourself

Perhaps you deal on a regular basis with others that are very negative or condemning towards you, maybe you talk this way about yourself. It may just be a matter of speaking up and expressing a distaste towards the condemning behavior. However this does not always work and you really can't change a person unless they decide for themselves. Having a regular practice will help you to observe the actions of others so that they do not personally affect you.

When you begin your practice you want to find a comfortable seated posture but you don't want to be lying, leaning or too relaxed. This is because you can get tired when meditating and end up falling asleep! There should be an awareness of the body and the breath and this is the start of your practice. You will find that the thoughts which arise can hold you captive and you will need to continue to bring your awareness back to the breath. After awhile you may feel discomfort in the body and from there you will begin to observe the discomfort. You may also feel relaxed sensations and this will also need to be observed. All which arises in your practice should be viewed as a passing phenomena. For your first sit try 5-10 minutes and slowly increase to 20-30 minutes.

The following video will help you get started with a meditation practice:

Sunday, October 13, 2019

The Benefits of Lavender on a Holistic Fitness Journey

Due to the name of this blog and my company site, I figured a post about lavender was well overdue (as well as a blog post in general, sorry about that).

It may be the case that many today still think of fitness as a merely superficial vain endeavor; provoking imagery of the ultra-ripped, over-supplemented, vein pooping, white yolk eating exercise freak. Although this may be the case for some (and that's OK when healthfully done), fitness really is about the culmination of all the benefits that come along with a healthy lifestyle. Not all of the ultra-ripped and over-supplemented stereotypical fitness buffs are even healthy (and that's for another blog post). A large and incredibly important aspect of health is the incorporation of moderation.

When it comes to lavender, we are merely reminded of the necessity of calm and serenity in our lives. This is absolutely essential. How often do you stop and take the time to notice a single raindrop, a tiny flower, or a leaf falling from a tree? These may seem like pretty insignificant occurrences however, when taking time to notice the very subtle aspects of life, you begin to feel more present and in tune with your surroundings, which increases your mental, emotional and physical health.

Ageing is inevitable, and after awhile, external appearances may not be on the forefront of ones mind. Rather, there is a tendency to want to piece it all together, and realize the fragments of health that were so often overlooked in youth. When a person gets to this point in their fitness journey, they come to embrace the many benefits that nature also provides in their quest for holistic well-being.

Uses & Benefits of Lavender

Lavender is a flower which can be consumed and actually tastes pretty great! Consider trying it as a health smoothie and decide for yourself. Try this amazing recipe borrowed from

  •  Course Breakfast
     Cuisine American
     Keyword easy breakfast recipe, kid-friendly recipes, smoothie
     Prep Time 2 minutes
     Cook Time 3 minutes
     Total Time 5 minutes
     Servings 1 smoothie
     Calories 592 kcal
     Author Abbey Rodriguez


    • 1/2 cup coconut water
    • 1 teaspoon dried lavender buds
    • 1 tablespoon chia seeds
    • 1 tablespoon coconut oil
    • 1 tablespoon fresh squeezed lemon juice
    • 1 tablespoon honey or agave nectar for vegan option
    • 1 frozen banana
    • 1/2 apple
    • 2 cups blueberries


    1. Put all of the ingredients into a large blender. Blend until thoroughly mixed.
    2. Pour into glasses, drizzle some honey on top, and enjoy!
You will notice that not only does lavender taste great when mixed with other components, it also has tremendous benefits. According to, lavender provides the following health benefits:

  • Lavender contains calcium, iron, and vitamin A, making it a good supplement in smoothies like this
  • Can stabilize your mood
  • Improve sleep
  • Reduce anxiety
  • Help heal wounds
  • Can clear up acne on skin when applied topically
  • Works as an anti fungal
Lavender is also often used as a fragrance and essential oil. You may have been to a yoga class or gotten a massage where the scent of lavender was used.

Lavender for Strength 

As you can see, lavender comes in handy for many different uses. When it comes to fitness, lavender can assist in calming the mind and body during those extra difficult times when it may feel impossible to move forward. It may just take a little extra patience and emotional strength, to really make significant gains in your health journey during those stressful times in your life. Thus is why lavender assists tremendously in building strength, as it keeps the immune system strong when you may need it the most, and relaxes the mind when clear thinking is essential.

My name is Cheri, and I help people move forward with their health and wellness goals. You can visit me online at or email me at

Thursday, May 16, 2019

New Blog Post Coming Soon!

I have been busy finishing up my final year of grad school and apologize for not posting in awhile. I will be adding a new blog post soon. Stay tuned!