April 3, 2024 • 43 mins
On this episode, I am joined by Cheryl Sutherland. Cheryl is a Mindfulness Speaker and Founder of PleaseNotes, a for-purpose company of affirmation-filled products that inspire women to step into their power by building confidence, clarity, and creativity.
Cheryl has been able to work with different companies to spread the message of mindset growth and human potential. Some include Wonder Women Tech, WeWork, Quicken Loans, Freshbooks, CPA Canada, the Durham District School Board, and more.
As a women's empowerment expert, author, and entrepreneur, Cheryl Sutherland and PleaseNotes have been featured in InStyle, Huffington Post, Forbes, Fast Company, American Express OPEN Forum, Thrive Global, Brit + CO, Travel Noire, Good Morning LA, BlogTO and on podcasts such as The Creative Empire, I Love Success, No Philter with Phil Pallen, and more.
Cheryl has generously given us a coupon code to use:
https://pleasenotes.com/discount/FilledUp
PleaseNotes - Affirmation-Filled Goods - Best Guided Journals 2023
Cheryl S. | Affirmation Goods (@pleasenotesgoods) • Instagram photos and videos
Cheryl Sutherland
PleaseNotes Goods (PleaseNotesGoods) | Official Pinterest account
Ashley (@filledupcup_) • Instagram photos and videos
Filled Up Cup - Unconventional Self Care for Modern Women
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to the Filled Up Cuppodcast.
We are a different kind ofself-care resource.
One that has nothing to do withbubble baths and face masks, and
everything to do withrediscovering yourself.
We bring you real reviews,honest experiences, and
unfiltered opinions that willmake you laugh, cry, and most
(00:21):
importantly, leave you with afilled up cup.
Ashley (00:32):
I am very excited.
I have Cheryl Sutherland joiningme today.
Cheryl is a mindfulness speaker,women's empowerment expert,
author and founder ofPleaseNotes, which is a
for-purpose company ofaffirmation-filled products.
Thank you so much for joining metoday.
Cheryl (00:49):
Oh my gosh.
Thank you so much for having me.
Ashley (00:52):
If somebody hasn't heard of PleaseNotes, can you explain
what they are?
Cheryl (00:57):
Yeah, so essentially the whole purpose of PleaseNotes is
to help you become your favoriteversion of you, and everybody's
got a different idea of whatthat is, and so.
I like to Turn towards thatversus like the successful
version of you or the powerfulversion of you.
Because honestly, being able tofall in love with yourself and
(01:18):
really enjoy who you are as aperson makes such a big
difference.
I think in the day-to-Day andpersonal satisfaction how we
support people in doing that iswe've got amazing workshops.
We've got courses and then we'vealso got our affirmation filled
goods that everything kind ofworks together to create this
delicious ecosystem to remindyou that you could be, do or
have the things that you want.
(01:40):
So, within the product line,we've got things like our
affirmation cards.
We've got our sticky notes,we've got our planners that help
you manifest success indifferent ways.
Guided journals, all theselittle bits that help you not
only stay focused on whereyou're going, but then opens you
up to the possibility of havinga life that you really deserve.
Ashley (01:57):
I love that and I love that it ties in with courses
because it's like sometimes wecan.
Have the product and not knowwhere to start or not know how
to use it successfully.
And I know for me, I love theidea of sticky notes so that
you're visually seeing somethingevery morning that's super
accessible.
You don't have to remembernecessarily to like pull it out.
It can just be there waiting foryou, like in the bathroom, for
(02:19):
example, when you get up in themorning or when you're, wherever
you do your makeup or whateverthat looks like for you.
But I love, love the idea ofsticky notes.
Cheryl (02:26):
Yay,
Ashley (02:30):
what made you drawn to this company?
Like what's the origin story ofhow you decided to launch?
Cheryl (02:36):
Great question.
So I had at that time beeninvolved with personal growth
for years.
So much so I fell in love withit.
But I'd been really engrossed init, so much so that I decided to
move to a different country andmoved to America to work for a
business coaching firm.
And the person that runs thatbusiness coaching firm or ran
it.
(02:57):
Was involved in the samepersonal growth community.
She was very high up and Ireally loved the opportunity to
work for a company that actuallyemployed these like.
Conversations and these thoughtsin the day to day.
Right.
'cause it's just like, who couldI be?
Or like, what could I create ifI was like, again, like working
for somebody that was activelydoing this work.
(03:19):
It turns out that she wasn't.
And so I ended up working for acouple different companies when
I was down there.
But during that whole process, Ihad kind of fallen away from my
practice of personal growth.
Even just like the journaling orI.
You know, going to these coursesand workshops or just even
having those conversations withmyself and like learning how to
(03:41):
trust my gut.
Instead, I put a lot of the onusoutside of myself anyway.
With the last job that I haddown there, I quit and I was
like, you know what, myself-esteem is not where it
needs to be.
My confidence is not where itused to be.
So how did this even happen?
And I realized like I needed away to surround myself with
affirmation so I could alwaysremember who I really was, where
(04:03):
I was really going, the journeythat I was on.
And so I thought, the firstthing I was like, well, I wonder
what would be a good way to dothat?
It really came down to stickynotes.
And then, so that's why thecompany is called Please Notes.
And the first item were theseamazing sticky notes that
actually had a differentaffirmation on every single
page.
And then from there I quicklyrealized that, hey, I did not
(04:25):
move to California to sell,sticky notes.
And so I'm like, what could workwith the sticky notes?
And then I created my firstjournal and the journal blew up
way.
More than I thought it would bein comparison to the sticky
notes.
And ever since then, I've justbeen adding on more bits and
bobs to support people increating this amazing life and
really doing that introspectivework.
(04:46):
But making it easy, making itfun, making it accessible, but
then also making it effective aswell.
Ashley (04:53):
I love that.
And I love that you were braveenough to say, Hey, I'm in this
country.
I have this opportunity.
I'm try something new where I.
think It's so fantastic that.
You can be like, I'm gonna go onthis adventure.
I'm going to put myself in a newplace.
I'm gonna try new things.
I'm gonna step outside of mycomfort zone and sort of see
what happens.
(05:13):
And I think what you had touchedon is something that.
More of us also have to do isthat self-reflection.
If something feels out ofalignment, the more aware you
are of your body and how youfeel about things and learning
to trust yourself, it's like youcan say, no, this isn't what I
need.
How do I pivot to somethingelse?
Which I think is such a greatreminder for so many people.
Cheryl (05:34):
I agree.
It's so funny'cause if we thinkabout it like thousands of years
ago, you know, when we weregrowing up, we didn't think
like, oh well, like what do Iwant to be?
We kind of just kind ofgravitated the things that we
felt were good.
Like, oh, I wanna be a baker,like this makes sense.
Or let me be a blacksmith.
Like, yeah, blacksmith.
Like we weren't.
(05:54):
So caught up in like all ofthese existential crises where
it was like, oh, well if I'm nota blacksmith like my dad, then
he's gonna hate me, or whatever,right?
What is it that I want for meversus looking externally for
all of these people that tell mewho I am and who I'm supposed to
be, or like how I'm supposed torun through life.
It's very interesting.
So just being able to come backand be like, okay, well, listen
(06:16):
to your own intuition.
What do I want?
Where do I wanna go?
Just practicing more of that issomething that we haven't had
the opportunity to do very muchof.
Ashley (06:25):
And especially we have so much more choice.
Or it seems like mm-hmm.
There's an overwhelming of a Icould do this, I could do that.
And I do like the fact thatwe're not locked into things.
Like if you choose to be ablacksmith and you decide 10
years into it, maybe I wanna bea doctor, or I wanna be a baker,
or wanna do whatever.
We do have more choice to sayit's okay to try something new.
(06:48):
And I think that our idea ofwhat successful is, or what
success should look like, Ithink is changing too.
As somebody who was born in theeighties, raised in the
nineties, we were basically toldto finish high school.
You go to college, you getmarried, you have two kids, and
a dog and a picket fence, andthen that's it.
Where now success doesn't haveto look like the same thing for
(07:08):
every single person.
Cheryl (07:10):
I agree.
And it's funny because part ofmy quote-unquote origin story is
like, I had gotten all of thosethings well except for the
marriage'cause, but like I had asolid boyfriend.
I went to school, I had my adultjob, I had a mortgage, and I was
like, oh.
I.
(07:35):
This is what they told me, like,this is not true.
And then that's when I first gotinto personal growth because I
was like, there has to besomething more.
But then in choosing to be braveenough to explore a lot of those
things really opened up so manydifferent opportunities.
Now, of course, I also wannaacknowledge that I'm very
privileged.
I am very privileged to be ableto, you know, afford to be able
(07:58):
to go to college by myself or,you know, be able to purchase a
home at such a young age.
Again, like those are greatthings that have been afforded
to me.
And especially for usmillennials.
Like now you're at the pointwhere you're like, oh, well,
like let me, let me buy a house.
Haha, no bitch.
Like you thought or oh, like letme settle down and have some
kids.
Well, those kids are moreexpensive than the plants I
(08:20):
have, so I don't really know ifthat's something I really, I
dunno.
Let's think about that.
Right?
So there's just so manydifferent things and the way
that our parents definition ofsuccess and what our definition
of success is are two differentthings.
And also what level ofattainability success is for us
now is it has to be completelydifferent just because society
shift so much.
Ashley (08:42):
Yeah.
We, like you had said, we aren'tin the same place like our.
Say annual revenue compared towhat our parents or
grandparents' annual revenue islike, it just doesn't go that
far.
And it always makes me laughwhen people are like, just stop
drinking coffee at a localcoffee shop.
It's like, I'm not gonna be ableto buy a house with what I would
be able to buy coffee for andthings like that.
I know even so my daughter'sgonna be 17 this year.
(09:04):
Mm-Hmm.
And even with talking abouttheir generation, we always kind
of give Gen Z this label, like,oh, they don't wanna work, they
don't wanna do anything.
It's like, no.
Well, they just value theirhuman connections.
They value like friends andfamily and having that downtime
and not working nine to five forsomebody else in this like
thankless job a lot of the timesfor, you know, the inability to
(09:25):
still be able to affordgroceries or buy a house or pay
off college loans, or all ofthose other things.
So it's just, it really ischanging that mind shift of, I
feel successful if I'm notstressed about everything at the
end of the night if I can feellike satisfied with what I'm
doing versus having, you know, anice car, a nice house, or all
of these things that easilycould be lost or taken away or
(09:48):
you can't afford or things likethat.
Cheryl (09:51):
Yeah, I agree.
And if it's funny because Ithink we're like caught in this
lovely, in-betwixt because likewe've seen our parents get the
cars, get the houses, get likethe 401k work somewhere until
they were like.
Pensioned out and see howmiserable they are, right?
So it's like, they're telling methat this is it, but what I'm
seeing from them is that theyhate their lives and they're
(10:11):
like, can't wait to retire andgo on vacation.
So why would I do that tomyself?
And then also just the fabric ofthat promise of, oh yeah, if you
work for us for a really longtime, if you work hard, you're
gonna get a pension.
We're gonna take care of you.
Now they don't, no, none ofthese companies out here.
Really care about us.
And the more that we understandthat, like literally we're human
(10:32):
capital, like we're just aproduct to be used and abused or
taken advantage of or whichever,then that's where Gen Z is
coming in.
They're seeing like, no honey,like you're working too hard,
you're putting too much effortand too much care into the work
that you're doing for thiscompany.
To just be like, okay, yeah,thanks for being here.
Here's the severance package.
If you could even get that andlike be gone.
(10:54):
Right?
So it's a lot.
Ashley (10:57):
It definitely is, and I know even when we're talking
about changing your mindset orchanging your life or creating
the opportunities for yourself,I do wanna stress that, again,
change is hard, that it isn't aseasy as potentially, like we're
making it seem that it is reallygetting over that mindset of
like, it might be difficult orit could be hard, or I could
(11:19):
lose different connections in mylife with the growth that I'm
going in a different direction.
That it isn't just Change yourlife and everything will be
fine.
Like there is definitely levelsto that end.
It's hard when you are, seekingdifferent growth.
Cheryl (11:32):
I agree.
And I think even with that, it'snot only that analogy of letting
go of something to make room forsomething else, but then also
understanding like what youthink you want and then that
there's something that's so muchbetter that could come to you as
well.
Like, life is risky.
And then, you know, going outthere and choosing to do
something different or leave arelationship or leave a job or
(11:54):
like cut off a parent.
I don't wanna belittle any ofthose decisions moving to
another country.
For me, I was just like, thisjust makes sense.
But for a lot of people they'relike, I could never do that.
And again, I respect that, but Ithink.
A lot of it really comes down tolike our own personal
responsibility and what do wewant.
So there's this Harvard studythat says that by the age of 18,
(12:16):
about 95% of our thoughts aboutourselves, others in the world
have been hardwired into us.
Now, I don't know about you,but.
The people that I was around inthat age period, like yes, a lot
of the things that they learnedto help them survive were
implanted in me or you know,like impressed.
And then I was able to carrythat.
And of course I'm alive nowbecause of a lot of those things
(12:37):
that I learned.
But I also have theresponsibility to be like, is
this something that I stillwant?
Is.
Feeling consistently, like, I'mnot enough.
Is that something that's stillworking for me?
Yes, it kept me safe because Ididn't, you know, ask for too
much or I didn't push theenvelope too much.
But is this something that Iwant?
And I think by being braveenough to even explore.
(12:59):
A lot of those thought processesand kind of pick them apart and
understand yourself more iswhere it really starts.
And I don't wanna measure mygrowth or my change versus
anybody else's.
I think it really comes down tothe willingness and the bravery
to just have that internalconversation, like choose to
look within and just kind ofhave those little conversations.
(13:22):
Those little micro changes do infact lead to those macro wins,
Ashley (13:27):
which is so.
Mind-boggling to think of youreighteen-year-old version of
yourself and like your frontalcortex isn't even formed and I
was still probably worried aboutlike the size of my thighs and
like my boyfriend not calling meback.
I wasn't really thinking abouthow am I going to be a grown-up
that it is just weird that wehold on to stuff so much at that
point.
(13:47):
And it's like you said, if youdon't check in and you don't
say.
Is that who I wanna be?
Is that still something Ibelieve?
Am I holding onto things thatessentially are getting in my
own way?
That it is just kind of mindboggling how many people
potentially don't have thoseconversations with themselves?
Mm-Hmm.
To try to move themselvesforward.
I agree.
(14:08):
Do you think for somebody who isstarting to get into the, I
wanna change, I want to, bettermyself.
Is there a certain workshop ofyours that you would recommend
as more of like an intro one?
Cheryl (14:20):
Yeah, I think that initially I would always
recommend pairing these twotogether, or if you're able to
come live would be great.
But the journal, your way toClarity and then clarity
Journals.
And the reason that I like thosetwo is it really helps you
figure out the whole process ofjournaling, but then also asking
yourself those questions.
(14:40):
Like what is actually importantto me?
What am I curious about?
Like, when I was a child, whatdid I wanna do?
What kind of impact do I wannamake on the world?
Who is important to me and why?
Or why is certain thingsimportant to me?
Just being able to start withthose simple conversations and
also lead into who do I wanna beis also very big because it
(15:01):
could be that the person you aretoday is not.
The person that you want to be.
But unless you get clear on whois that person, what are the
attributes of that person?
Like how do they walk throughthe world?
What do they do?
Who do they talk to?
How do they affect change?
Unless you get clear on that,then it's really hard for you to
say like, okay, I wanna change,but what is my first step?
(15:21):
So leaning into journal, yourway to Clarity, and again the
Clarity Journal always the bestway to start.
Ashley (15:30):
It is really simple 'cause I think sometimes
checking in with yourself can becomplicated.
It's like, I dunno how to askmyself those questions, or I
feel for like such a long timewe were basically sold not to
trust our intuition and to, youknow, seek that outside
validation.
So it can be hard to askyourself those questions and
then feel confident in theanswers that you're giving
(15:51):
yourself and giving yourselfpermission to prioritize
yourself.
Cheryl (15:56):
I agree.
One of the things that I alwayslike to point out is when you're
listening to that voice that'spushing you forward, or helping
you expand versus pulling youbackwards, they have two very
distinct feelings and voices.
The one that is actually yourtrue voice, is one that's like
very gentle, very warm, veryexpansive.
It feels like flow.
It feels like joy.
(16:16):
It feels like excitement.
The other voice that can feelcolder.
It feels restrictive, it feelsharsh, like, oh, there's no way
you could do that.
Like you're gonna look dumb,like, et cetera, et cetera.
That is not your voice.
That is your brain trying tokeep you safe.
And thank you so much for makingsure that I haven't, you know,
played with tigers, but at somepoint you in being able to
(16:37):
understand and recognize thatvoice, like you're able to let a
lot of those things go, but thenyou're able to recognize, when
that voice is talking, say like,oh, wait a second.
Where is this coming from?
Let me just work through thisagain and then so you can tune
into more of your intuition whenyou're hearing or when you know
like that this is the next stepyou should go to.
(16:58):
Being able to actually practiceworking with and growing your,
intuition is one of the mostvaluable assets I think that
anybody can have in their life.
Ashley (17:08):
Yeah, I definitely agree with that.
Are your workshops in person oronline or both?
Cheryl (17:14):
Actually both.
So I have been playing withdoing some more in-person ones
and they've been actually likesuper fun.
And if you are not in my localarea or if you're overseas or
whatever, then of course I liketo offer the on-demand options
that you can check out on mywebsite as well.
Ashley (17:33):
You're in Ontario currently, right?
Cheryl (17:36):
I am.
I'm actually in Toronto.
Ashley (17:39):
When did you decide to go from, so you went from
Calgary to L.A, and then why didyou decide Toronto instead of
going back to Alberta?
Cheryl (17:49):
If you don't mind me asking this.
No, this is the funnest storybecause when I tell people I
accidentally moved to Toronto,they're like, wait a second.
How do you accidentally moveanywhere?
Well, I mean, long story shortis when I was in California, and
I totally manifested this, but Ihad been really pushing hard for
this business to be in aspecific spot because I wanted
(18:11):
to get a visa so I could stay inla.
So much so that I had just burntmyself out.
I was emceeing in an event atthe Long Beach Convention Center
and actually was approached bysomeone that said you should
apply for this role that we haveit was like a big SaaS company,
and if I was to say the name,everybody knows the name.
And I was like, okay, cool.
Whatever.
Yeah.
Awesome.
So I ended up going through fourrounds of interviews, got flown
(18:34):
up for the last one.
And then when I went to fly backto America, they're like, no, it
looked like you overstayed yourvisa.
You're not allowed to come tothe country for at least six
months.
Don't try to drive down throughthe border like we've already
flagged you and etc.
It was like, okay.
And then I was at the airportbecause now I have this flight
(18:55):
credit because I didn't go backto California.
I called my roommate and I'mlike, don't come to the airport.
Like, I won't be there.
I'm just trying to figure out mylife right now.
And I was like, okay, well I'vegot a couple options.
I could fly to Vancouver.
I've never been to Vancouver.
That could be something I tryout, I could fly back home to
Calgary.
(19:16):
But that kind of just felt likethe worst possible decision I
could make.
And I was like, or I could tryToronto.
I mean, I'm already here.
And yeah, that's how I ended upmoving here and then, you know,
did a lot of couch hopping for abit, ended up meeting some
people that are like, oh, youcan do some remote work for me.
And then I was like, I guess I,I live here now so that.
Ashley (19:39):
I kind love that though, because although it's
disappointing to not be able tobe like in the warm weather and
like back to Canadian winters,but it's kind of like that
kismet thing of like, I didn'tknow where I wanted to go.
I didn't know like what my nextchapter was.
And then so the universe islike, this is where you should
be.
Cheryl (19:55):
Yeah.
Like even for a while I wasthinking like, okay, what if I
moved back to Canada?
Like where would I go?
I wouldn't go back to Calgary,and I'm just tired of pushing so
much and then.
The interesting thing, I waslike, wow.
So I ended up moving back toCanada'cause I was concerned
about the finances of it all aswell.
I'm like, oh, I, that was takencare of.
I got blown up for free.
(20:16):
Like, look at that.
But I'm not gonna lie and say itwasn't traumatic, it was
terribly traumatic.
But at the same time, it wasalso a very clear, reaffirmation
that everything is alwaysworking out for me.
I'm always taken care of.
And sometimes when I tell thatstory to people, they're like, I
don't even know how you did it.
Like I would've broken down andstarted crying and all these
different things.
I was like, well, I mean likewhat was I gonna do?
(20:38):
Like it was, I was here, dosomething else.
But again, like all the people,places, and things fall into
place for me all the time for meto be able to not only be
successful, but for me to likereally grow and expand and do a
bunch of really cool stuff withreally cool people,
Ashley (20:55):
which is so awesome.
I guess it's also a goodreminder that like S Toronto
didn't work out.
I think that sometimes we forgetlike.
If I make a choice, I'm lockedinto that choice.
It's like you could have gonehome or you could have waited
six months and gone back to la.
Like there's so much, it's noteasy choices.
And like we talked about, likethere's privilege and it's hard,
(21:17):
but again, there's alwaysanother option.
So I love the fact that yourmindfulness practice has sort of
given you that that confidenceand that clarity of everything
will work out.
When did you start leaning intohaving those practices and
leaning into that personaldevelopment?
Cheryl (21:37):
So I first started getting into personal growth.
Kind of like how I said, like Ihad everything really lined up
in my life.
Like was working my big girl jobat one of the top four banks in
Canada was making a good amountof money.
I.
A boyfriend at the time who waslike, I know I was like, is a
decent boyfriend.
I had a really nice car that waspaid off.
(21:59):
I had my apartment that themortgage was like mortgaging.
Like all the things reach thatpoint of like, I have all the
things, but why am I not happy?
I always like to say God does areally good job of like doing
what she needs to do, when sheneeds to do it.
And then a lot of those thingsreally fell away.
And so it got me to the pointwhere I was like, okay.
I had been, pulled into peoplekept suggesting this whole thing
(22:22):
around like, Hey, Cheryl, likeyou should check out this
personal growth course.
I was like, I have too much onmy plate, I can't do that.
And then like just the mostrandom people, it's like, why is
this I stuff always coming up,like, where are these people
coming from?
Like, is there a conference?
And then eventually wheneverything did fell apart.
So that relationship ended upbeing abusive and then I had to
(22:42):
end up calling the police andgetting that wrapped up.
My best friend at the timedecided to abandon me.
And then on top of that, the jobthat I was at, like no matter
how much I did, it doesn'tmatter if I was the top seller
in the district or actually inthe side of Canada, I was not
getting the awards that I shouldhave gotten.
And I was like, you know what?
What else?
So when somebody was like, Hey.
(23:04):
Do you wanna check out thiscourse?
I was like, yes.
I mean, my life can't get anyworse.
Like it's only up from here..
And then that's when I startedgetting into it and I was like,
wow, this is a way that I'vebeen speaking to myself.
Like, wow, this is a way thatI've been running my life and
operating things like, and thenjust in that three-day course, I
was like, if I could feel somuch difference in three days,
(23:25):
like imagine if I did theirseven-day course, or an
eleven-day course, or you know,all these different things.
So I felt like.
Whether I wanted it or not, thisis what my next version of my
life looked like.
This is what the next callingis.
And it was easy because it justfelt like everything made sense.
It made sense for me to move toCalifornia.
(23:46):
It made sense for me to startthis company.
It just felt like this is thenext natural thing.
And so oftentimes I feel like wedo not listen to.
This just makes sense.
This is natural.
This is the flow.
We're like, oh, no, no, no, no.
I gotta stick to this plan.
This is what I decided before.
No, like this is where we'regoing.
And when we don't listen to thator when we don't do as good of a
(24:08):
job of moving with that flow,that's when there's like that
course correction.
That's when there's thatsomething falls apart or
something big, like we'll movethings over.
So you're back on that pathwhere you're supposed to really
be again.
Ashley (24:22):
I feel like if it was easy to get on the path that we
were supposed to be on, I feellike we would all be on it.
So it, it's shitty that it hasto be, abusive boyfriends or
falling out with family orwhatever that looks like for
the, for the individual.
It really is a blessing indisguise in some situations that
(24:43):
kind of go, Mm-Hmm.
Okay, let's get outta here andlet's.
Go there.
And I feel like sometimes ittakes really shitty things for
us to appreciate the goodbecause it's like if if it was
good all the time, then wewouldn't notice it in a sense.
Cheryl (24:57):
I agree.
But I also think if I had justlistened to myself in the first
place, it would've just happenedwith a lot less.
That's true.
Like volatility is the best wayI could say it.
Oftentimes, like let's say forexample, if I'll get a job and
I'm like, I only want this to betemporary, just to help me out
here, to help out a friend orwhatever.
Then if I start getting toocomfortable and I'm like, yeah,
(25:18):
no, like maybe I should justlike keep doing that because
something always happens andit's just like, oh, you thought
no Cheryl.
I don't wanna say likedaughters, anybody else, or some
higher thing is like redirectingme.
It's just like, no, Cheryl,like, you know in your soul that
this is where you're supposed togo and therefore my own soul is
saying like, girl, no, this iswhere we're going.
So like, you better get along.
(25:40):
Making things a little biteasier, but also like super
difficult at.
Ashley (25:45):
I think it's like when we tunnel vision things or if we
hold on too tight, then it'slike we have to question why are
we holding on to something sotight?
Because if it is the rightdecision or if we are at peace
with ourselves, it shouldn'tfeel like a battle.
I agree.
Now one really cool thing thatyou are working towards next is
a subscription service.
(26:07):
Can you tell us about yoursubscription services?
Cheryl (26:11):
For sure.
So the subscription service,it's called Affirmations and
Abundance.
And again, leading into how do Imake this habit easy?
How do I make it fun?
Of course I do have myworkshops.
I do have the journals with theprompts, but eventually at one
point or another you're going touse up all those prompts and be
like, okay, well now.
Where do I go?
Or like, maybe you might feellike, oh, I'm not in alignment
(26:33):
with it.
Or maybe you wanna play withlike a different modality or a
different medium that that comesthrough.
And then that's whereaffirmations and abundance is
another thing to support thepeople that I get to play with.
So with this specificsubscription.
You actually get every singlemonth, you get a set of
journaling prompts, and then youalso get a guided affirmation
(26:53):
track from me that's centeredaround the theme for that month.
So let's say, for example, ifthe month is, I let my success
be easy, or it could even be arelease, any value and struggle.
So then we get to go into, okay,what is my relationship with
struggle?
Why do I value things that Ihave to push more for?
(27:14):
Where else has this been showingup in my life or where was this
behavior first modeled?
Is this something that I wannakeep moving forward with?
And if not, like, what do Iwant?
Again, I think always we havethe answers within ourselves.
It's just we don't know thequestions ourselves and.
(27:35):
You decide six months from now,I really wanna go back to that
other meditation that we did, orI really wanna go back and
revisit those journaling prompts'cause something has come up in
my life that I feel like I wannasolve through this.
You have the ability to do that.
Ashley (27:51):
I love that.
Back to that, all of that isavailable.
'cause again, like you hadtouched on, sometimes you're not
ready for it in the moment.
Sometimes you need to go backand, accept it for when you are.
What I love about themindfulness practice is it gets
down to the root cause.
I feel like we want everythingnow, and we're so used to that
(28:11):
sort of instant gratificationthat it's like to find the root
cause for things.
It's not always that easy.
So it's like having that slowpace of checking in every month
and having that conversationwith yourself can be so
beneficial.
Cheryl (28:25):
Yeah, consistency is really key.
And again, you're taking a lookat.
All the different areas of yourlife, like whether it is you do
these specific exercises andyou're really focused this month
on your romantic relationshipsnext month.
It could be that you're focusedon your relationship with
yourself, or it could be yourrelationship with money and how
you deal with money, how youdeal with wealth, how you deal
(28:47):
with asking for what you want,or even creating and setting
boundaries.
There's just so many differentways that you could play with
these things, and of course,they're applicable to all these
different areas of your life aswell.
Ashley (28:57):
I know another thing that I saw that's upcoming
probably closer towards the endof the year is really products
that are geared towards youngerwomen or teenagers.
I know as somebody, again, mydaughter's gonna be 17 this
year.
It's so important to help themhave these conversations with
themselves earlier and earlierso that they can figure out.
(29:20):
I think with less of a struggleor just to get into that
practice.
Can you tell me a little bitabout the journals and products
that are coming?
Cheryl (29:27):
Yeah, so I think, and again, very much in alignment
with what you said, but I thinkthat we have just such a great
opportunity for people to startpracticing, and I'm gonna focus
on younger girls only because I,myself have been a girl that's
been in this position where I'malways looking.
Outside of myself or externallyfor not only validation, but
(29:48):
like what do I need to do withmy life?
I have no idea.
What do you think I should do?
What do you feel like is thebest move for me?
And then kind of like.
Okay, well I guess this feelslike the right thing.
Let me try this out.
Right?
How do we turn it so I know formyself what I want?
How do I turn it so that myvoice is actually louder than
(30:08):
everybody's voices around me?
Then I feel like, again, theyounger and the earlier that we
are able to play with that andstart that and like really
turning that on the inside.
Then the easier it's gonna befor these children that grow
into women to not only, again,ask for what they want, set
boundaries, but then have moresatisfying lives, start
businesses that they reallywanna start, create the wealth
(30:29):
that they really wanna create.
Create the impact that not onlywe need, but like that we desire
here in our lives.
Women just tend to have adifferent focus when it comes to
creating businesses.
Not all of them are aboutscaling.
A lot of it is about socialjustice.
A lot of it is about supportingthe people around us.
A lot of it is just I wanna dosomething that I'm in love with
(30:50):
and pay people a very fair wagein order to do that, and that
has to have more weight movingforward.
Versus how do we exploit people,places, and things to get more
money for our bottom line to getmore money for our stockholders
because.
Actually degrading a lot ofthings that we're going through.
But I say all that to say thateven looking at affirmation
(31:12):
cards, looking at journals, justdoing more of that introspective
work is gonna be one of thebiggest things I feel like
that's gonna lead us forward.
What would happen if you, as ayoung woman, decided and able to
even hear your own voice.
Make your own decisions when itcomes to your body, when it
comes to your career when itcomes to, just even with some of
(31:32):
the relationships that we havethat you know, are proven to be
toxic, that, take us a long timeto get outta what if we were
able to move forward from thatspace of confidence, of clarity,
of knowingness earlier in ourlives.
Ashley (31:45):
Especially as a mom, I want that so much for this
generation because I thinkwhat's like, we see that there's
so much pressure on them to haveall the answers and to have it
all figured out, and it can bereally scary and it can be so
intimidating.
So having those conversations togive them the tools that it
doesn't have to be this all ornothing launch into the
(32:08):
universe.
And we do need people to havethose human connections more
like humanity is not.
Going in a great directioncurrently, and it's like we care
more about a Super Bowl than agenocide happening.
We do need everybody but womento feel comfortable enough in
their own skin to say, Hey, thisis not what we want.
(32:29):
We're stronger together.
Like what are we going to do tomake this positive impact?
And to really bring us back tothe fact that, we should care
about our neighbors.
We should care about each otheras a human race.
We should care less about, whofollowed me on TikTok or how
many likes did I get today?
And all of those external thingsthat I think.
(32:50):
Society tells us to care so muchabout
Cheryl (32:53):
Yeah, I agree.
And I mean, that's the thing islike, there's always gonna be
something new.
When I was a kid.
We had things like my space, wewere into the Facebook when it
first came out, all of thosedifferent bits.
That was a whole new world thatmy parents had no way of
protecting me from or coachingme through.
Right?
And so as this new generationgets on social media and new
(33:14):
social media platforms are gonnacontinue to pop up.
And it might even be that it'snot even social media, it's
something extra new that comesup.
But it's not about dealing withthe actual.
Product or the platform, it'sabout how do you feel good in
any situation, in any of thesespaces that you're playing with.
And then I also wanna moveforward with saying and having
(33:36):
these conversations of havingwomen in power when it comes to
politics and government.
Because we know if we had womenthat were in government, and
especially I'm gonna note on theus and I wanna say.
We had more women in politicsthat weren't playing.
This masculine game of winnertakes all.
(33:58):
Where we would be able to say,I'm doing this for the people.
Like realistically, therewouldn't be a lot of the things
happening that are happening,like the fact that Americans and
I love you guys, but the factthat you have to shop around to
see where's the cheapest placefor me to have my child like
that is scary in, that's insaneto me.
The fact that you could bebankrupt for having cancer, but
(34:20):
then your insurance doesn'tcover you for certain things.
That is insane to me, and itreally speaks to the fact of,
again, like we were talkingabout that whole job situation
where you're not really, whereyou're an asset, where you're
like a natural resource.
It's the same way a lot of thesegovernments are treating their
people as a natural resource tobe extracted from versus people
or, Need to be taken care of orlike real people that need to be
(34:45):
taken care of and deserve to betaken care of because that's
government for.
So again, leaning.
How do I make sure a lot of thepolicies that are in place, not
only with healthcare, but thenwith like work with like student
loans, all these sort ofpredatory things that are out
there.
Even with the way some of thebanking systems are running, how
do we make sure that we'retaking care of our people?
(35:06):
Some of the things that I'veeven noticed is in as late as
2018, the Philippines made surethat everybody has higher
education.
How do we not have that in NorthAmerica?
Yeah.
Finland.
Yeah, exactly.
Finland have, has eradicatedhomelessness.
How do we not have that here inNorth America?
It just doesn't make
Ashley (35:26):
sense.
We're doing the opposite of whatwe really need to do, and it is
really annoying because we canfight for all these things.
And it does feel like thegovernment isn't listening.
So it's like you do have to findyour community to say I'm not
gonna stand by this.
What can we do to make itbetter?
It does enact change when we'reable to do things like that, but
(35:48):
not to pick on Americans by anymeans, but it's like.
When your health insurance istied to that job that maybe you
don't wanna keep anymore, andyou have to decide, you know, if
I'm diabetic, can I leave thisjob or am I gonna die because
I'm not gonna be able to affordmy medicine?
Or being able to afford to havea kid, but then have the highest
maternal death rate, but thenalso not have other options.
(36:10):
And in some ways maybe theinternet, because we have all of
this information and it feelslike all of these issues are
coming right at us, that it alsocan feel overwhelming and
helpless.
Whereas if, you know, you breakit down to a checking in with
yourself and what can I do andwhat do I want and how can I
bring peace and joy?
Then it makes it lessoverwhelming.
Cheryl (36:32):
There's been many, a wise person that has dropped
really great gems, but one of myfavorite quotes is actually from
Thomas Wilhite, and he says thatworld peace starts with one mind
at a time.
So if I'm seeking world peacewithin, then the actions that I
put into the world will havethat ripple effect.
And I feel like that is reallytrue.
Today, I don't have the abilityto stop a genocide or I don't
(36:54):
have the ability to stop some ofthe boards out there, or some of
the way that people that arearound me have been mistreated.
I don't have the ability to giveFlint clean water or to give
reparations to our First Nationpeople.
I don't have that ability,however.
By me taking personalresponsibility for who I am and
what I do and what I put intothe world, that is not only
(37:14):
gonna be able to change what Iget to create, but then also
makes a very large impact forthe people around me, for the
people that get to see me as anexample.
But then also just those, again,little micro changes, like those
little drops that create thoseripple effects and sooner or
later, like it all comes intogether.
(37:36):
But I think that's alsosomething that we have to be
mindful of is choosing not tofall into, feeling not enough it
doesn't matter what I do,nothing's gonna change.
It's just doing those littlethings.
Doing what you can and beingkind with yourself allows other
people to be kind to themselvesand still commit to certain
things.
Right?
Like little things like voting,right?
(37:59):
Little things like.
Choosing to put your phone on donot Disturb at certain times.
Little things like havingdifficult conversations with
parents or siblings when theycome across as racist or
homophobic.
These are the changes thatpeople will get to see and that
will impact people that I can dothis is within my scope of work.
(38:19):
And as long as we're willing tohave those conversations, as
long as we're able to.
Stand up for one another andthen press change.
When we have the ability and theopportunity to, then the wheel
will turn and things will cometo fruition the way that we need
it to.
Ashley (38:36):
Yeah, I absolutely agree with that.
It's like paying it forward inkindness.
Taking it back to sort of yourday-to-Day life, can you tell us
sort of what your self-carepractice looks like or some of
the things that you like toimplement to help yourself find
that peace?
Cheryl (38:53):
It's funny, I do a great job of practicing what I preach,
and then I don't, so again,being kind to myself.
But one thing that I do do isalso start every day with
meditation.
I think whether you do choose todo silent meditation, guided
meditation, chanting, whatever,that really sets you up for
success.
(39:14):
And then just reorientingyourself to not get so caught up
in some of the micro things andlook at things from a macro
lens, which alleviates a lot ofstress and anxiety.
One of the things I also like todo is work in some sort of
physical workout or exercise inthe day.
Even if it's something like, I'mnot even gonna lie.
The majority of the times that Iwork out, it's me.
(39:36):
On the treadmill at my apartmentplaying Pokemon, go like, I
really don't care.
Okay.
I don't need to be pushingmyself in the fitness area, but
I'm like, as long as I do it andit's done, look at God.
Right?
And for some people that mightlook like going for a run.
For some people that might looklike lifting weights or boxing
or Zumba, like just doing thatreally helps ground you to your
(39:57):
physical.
And then again.
Lets you get a lot of thatenergy out that's like been
stored inside of you, especiallyif you're working from home or
you have a desk job as well.
And I think most importantly isto listen to your body.
Like I've been going very hardfor the last couple of weeks,
and so when the opportunity forme to sleep in comes in and I'm
(40:19):
just like, okay, I should go tothe gym or go for a walk or do
something outside, I'm like.
But what feels like it's gonnabe the most restorative thing
for me and for me right now,it's for me to lay in my bed and
go on Reddit and go to sleep andwake up again, and then maybe
order pizza and then go back tosleep, like rest.
Is what is the word?
(40:39):
I feel like
Ashley (40:41):
it's almost like underutilized.
Like we don't prioritize itenough.
I think when we think aboutself-care.
Cheryl (40:47):
It's true, but I think rest is productive and I feel
like we don't quantify rest asproductive when we really should
because it is the underlyingfactor in all of your success.
And so sometimes I'm like, oh, Ishould be doing something or I
should be pushing or da dah,dah.
It's like, no, Cheryl, this iswhat you need to do.
(41:08):
So being able to like listen tooneself is actually the biggest
thing too, like listening toyour gut and.
Respecting your likes and yourdislikes, your feeling to do
something or not to dosomething, or respecting,
acknowledging, and then movingforward with your day with that
too,
Ashley (41:25):
which is such an important reminder.
Thank you so much for havingthis conversation with me today.
Of course.
Can you let everybody know ifthey're looking for you online
where they can find you?
Cheryl (41:38):
Yeah, you can find me all over the internet on.
The non-dark part of theinternet.
For the website, it'swww.pleasenotes.com, so please
as in please and thank you notesas in notes of Love.com.
You can find me on theInstagrammys on Please Notes
Goods.
(41:58):
And then also that's the sametagline for TikTok, which I
haven't really done a lot ofTiki talks, so like you can
witness.
Me learning how to use a TikTokfirst hand, if you choose to
connect with me there.
If you're disappointed, that's ayou thing.
We're working on it.
But yeah, so those are the threemain places that you can play
with me.
Oh, and on LinkedIn as well too.
(42:19):
Just underneath Cheryl, K,Sutherland.
It's very easy to find.
Ashley (42:23):
Awesome.
Thank you so much.
Cheryl (42:26):
Thank you.
Thank you so much for joining ustoday for this episode of The
Filled Up Cup podcast.
Don't forget to hit subscribeand leave a review.
If you like what you hear.
You can also connect with us atfilledupcup.com.
Thanks again for tuning in andwe'll catch you in the next
(42:46):
episode.
Welcome to the Filled Up Cuppodcast.
We are a different kind ofself-care resource.
One that has nothing to do withbubble baths and face masks, and
everything to do withrediscovering yourself.
We bring you real reviews,honest experiences, and
unfiltered opinions that willmake you laugh, cry, and most
(00:21):
importantly, leave you with afilled up cup.
Ashley (00:32):
I am very excited.
I have Cheryl Sutherland joiningme today.
Cheryl is a mindfulness speaker,women's empowerment expert,
author and founder ofPleaseNotes, which is a
for-purpose company ofaffirmation-filled products.
Thank you so much for joining metoday.
Cheryl (00:49):
Oh my gosh.
Thank you so much for having me.
Ashley (00:52):
If somebody hasn't heard of PleaseNotes, can you explain
what they are?
Cheryl (00:57):
Yeah, so essentially the whole purpose of PleaseNotes is
to help you become your favoriteversion of you, and everybody's
got a different idea of whatthat is, and so.
I like to Turn towards thatversus like the successful
version of you or the powerfulversion of you.
Because honestly, being able tofall in love with yourself and
(01:18):
really enjoy who you are as aperson makes such a big
difference.
I think in the day-to-Day andpersonal satisfaction how we
support people in doing that iswe've got amazing workshops.
We've got courses and then we'vealso got our affirmation filled
goods that everything kind ofworks together to create this
delicious ecosystem to remindyou that you could be, do or
have the things that you want.
(01:40):
So, within the product line,we've got things like our
affirmation cards.
We've got our sticky notes,we've got our planners that help
you manifest success indifferent ways.
Guided journals, all theselittle bits that help you not
only stay focused on whereyou're going, but then opens you
up to the possibility of havinga life that you really deserve.
Ashley (01:57):
I love that and I love that it ties in with courses
because it's like sometimes wecan.
Have the product and not knowwhere to start or not know how
to use it successfully.
And I know for me, I love theidea of sticky notes so that
you're visually seeing somethingevery morning that's super
accessible.
You don't have to remembernecessarily to like pull it out.
It can just be there waiting foryou, like in the bathroom, for
(02:19):
example, when you get up in themorning or when you're, wherever
you do your makeup or whateverthat looks like for you.
But I love, love the idea ofsticky notes.
Cheryl (02:26):
Yay,
Ashley (02:30):
what made you drawn to this company?
Like what's the origin story ofhow you decided to launch?
Cheryl (02:36):
Great question.
So I had at that time beeninvolved with personal growth
for years.
So much so I fell in love withit.
But I'd been really engrossed init, so much so that I decided to
move to a different country andmoved to America to work for a
business coaching firm.
And the person that runs thatbusiness coaching firm or ran
it.
(02:57):
Was involved in the samepersonal growth community.
She was very high up and Ireally loved the opportunity to
work for a company that actuallyemployed these like.
Conversations and these thoughtsin the day to day.
Right.
'cause it's just like, who couldI be?
Or like, what could I create ifI was like, again, like working
for somebody that was activelydoing this work.
(03:19):
It turns out that she wasn't.
And so I ended up working for acouple different companies when
I was down there.
But during that whole process, Ihad kind of fallen away from my
practice of personal growth.
Even just like the journaling orI.
You know, going to these coursesand workshops or just even
having those conversations withmyself and like learning how to
(03:41):
trust my gut.
Instead, I put a lot of the onusoutside of myself anyway.
With the last job that I haddown there, I quit and I was
like, you know what, myself-esteem is not where it
needs to be.
My confidence is not where itused to be.
So how did this even happen?
And I realized like I needed away to surround myself with
affirmation so I could alwaysremember who I really was, where
(04:03):
I was really going, the journeythat I was on.
And so I thought, the firstthing I was like, well, I wonder
what would be a good way to dothat?
It really came down to stickynotes.
And then, so that's why thecompany is called Please Notes.
And the first item were theseamazing sticky notes that
actually had a differentaffirmation on every single
page.
And then from there I quicklyrealized that, hey, I did not
(04:25):
move to California to sell,sticky notes.
And so I'm like, what could workwith the sticky notes?
And then I created my firstjournal and the journal blew up
way.
More than I thought it would bein comparison to the sticky
notes.
And ever since then, I've justbeen adding on more bits and
bobs to support people increating this amazing life and
really doing that introspectivework.
(04:46):
But making it easy, making itfun, making it accessible, but
then also making it effective aswell.
Ashley (04:53):
I love that.
And I love that you were braveenough to say, Hey, I'm in this
country.
I have this opportunity.
I'm try something new where I.
think It's so fantastic that.
You can be like, I'm gonna go onthis adventure.
I'm going to put myself in a newplace.
I'm gonna try new things.
I'm gonna step outside of mycomfort zone and sort of see
what happens.
(05:13):
And I think what you had touchedon is something that.
More of us also have to do isthat self-reflection.
If something feels out ofalignment, the more aware you
are of your body and how youfeel about things and learning
to trust yourself, it's like youcan say, no, this isn't what I
need.
How do I pivot to somethingelse?
Which I think is such a greatreminder for so many people.
Cheryl (05:34):
I agree.
It's so funny'cause if we thinkabout it like thousands of years
ago, you know, when we weregrowing up, we didn't think
like, oh well, like what do Iwant to be?
We kind of just kind ofgravitated the things that we
felt were good.
Like, oh, I wanna be a baker,like this makes sense.
Or let me be a blacksmith.
Like, yeah, blacksmith.
Like we weren't.
(05:54):
So caught up in like all ofthese existential crises where
it was like, oh, well if I'm nota blacksmith like my dad, then
he's gonna hate me, or whatever,right?
What is it that I want for meversus looking externally for
all of these people that tell mewho I am and who I'm supposed to
be, or like how I'm supposed torun through life.
It's very interesting.
So just being able to come backand be like, okay, well, listen
(06:16):
to your own intuition.
What do I want?
Where do I wanna go?
Just practicing more of that issomething that we haven't had
the opportunity to do very muchof.
Ashley (06:25):
And especially we have so much more choice.
Or it seems like mm-hmm.
There's an overwhelming of a Icould do this, I could do that.
And I do like the fact thatwe're not locked into things.
Like if you choose to be ablacksmith and you decide 10
years into it, maybe I wanna bea doctor, or I wanna be a baker,
or wanna do whatever.
We do have more choice to sayit's okay to try something new.
(06:48):
And I think that our idea ofwhat successful is, or what
success should look like, Ithink is changing too.
As somebody who was born in theeighties, raised in the
nineties, we were basically toldto finish high school.
You go to college, you getmarried, you have two kids, and
a dog and a picket fence, andthen that's it.
Where now success doesn't haveto look like the same thing for
(07:08):
every single person.
Cheryl (07:10):
I agree.
And it's funny because part ofmy quote-unquote origin story is
like, I had gotten all of thosethings well except for the
marriage'cause, but like I had asolid boyfriend.
I went to school, I had my adultjob, I had a mortgage, and I was
like, oh.
I.
(07:35):
This is what they told me, like,this is not true.
And then that's when I first gotinto personal growth because I
was like, there has to besomething more.
But then in choosing to be braveenough to explore a lot of those
things really opened up so manydifferent opportunities.
Now, of course, I also wannaacknowledge that I'm very
privileged.
I am very privileged to be ableto, you know, afford to be able
(07:58):
to go to college by myself or,you know, be able to purchase a
home at such a young age.
Again, like those are greatthings that have been afforded
to me.
And especially for usmillennials.
Like now you're at the pointwhere you're like, oh, well,
like let me, let me buy a house.
Haha, no bitch.
Like you thought or oh, like letme settle down and have some
kids.
Well, those kids are moreexpensive than the plants I
(08:20):
have, so I don't really know ifthat's something I really, I
dunno.
Let's think about that.
Right?
So there's just so manydifferent things and the way
that our parents definition ofsuccess and what our definition
of success is are two differentthings.
And also what level ofattainability success is for us
now is it has to be completelydifferent just because society
shift so much.
Ashley (08:42):
Yeah.
We, like you had said, we aren'tin the same place like our.
Say annual revenue compared towhat our parents or
grandparents' annual revenue islike, it just doesn't go that
far.
And it always makes me laughwhen people are like, just stop
drinking coffee at a localcoffee shop.
It's like, I'm not gonna be ableto buy a house with what I would
be able to buy coffee for andthings like that.
I know even so my daughter'sgonna be 17 this year.
(09:04):
Mm-Hmm.
And even with talking abouttheir generation, we always kind
of give Gen Z this label, like,oh, they don't wanna work, they
don't wanna do anything.
It's like, no.
Well, they just value theirhuman connections.
They value like friends andfamily and having that downtime
and not working nine to five forsomebody else in this like
thankless job a lot of the timesfor, you know, the inability to
(09:25):
still be able to affordgroceries or buy a house or pay
off college loans, or all ofthose other things.
So it's just, it really ischanging that mind shift of, I
feel successful if I'm notstressed about everything at the
end of the night if I can feellike satisfied with what I'm
doing versus having, you know, anice car, a nice house, or all
of these things that easilycould be lost or taken away or
(09:48):
you can't afford or things likethat.
Cheryl (09:51):
Yeah, I agree.
And if it's funny because Ithink we're like caught in this
lovely, in-betwixt because likewe've seen our parents get the
cars, get the houses, get likethe 401k work somewhere until
they were like.
Pensioned out and see howmiserable they are, right?
So it's like, they're telling methat this is it, but what I'm
seeing from them is that theyhate their lives and they're
(10:11):
like, can't wait to retire andgo on vacation.
So why would I do that tomyself?
And then also just the fabric ofthat promise of, oh yeah, if you
work for us for a really longtime, if you work hard, you're
gonna get a pension.
We're gonna take care of you.
Now they don't, no, none ofthese companies out here.
Really care about us.
And the more that we understandthat, like literally we're human
(10:32):
capital, like we're just aproduct to be used and abused or
taken advantage of or whichever,then that's where Gen Z is
coming in.
They're seeing like, no honey,like you're working too hard,
you're putting too much effortand too much care into the work
that you're doing for thiscompany.
To just be like, okay, yeah,thanks for being here.
Here's the severance package.
If you could even get that andlike be gone.
(10:54):
Right?
So it's a lot.
Ashley (10:57):
It definitely is, and I know even when we're talking
about changing your mindset orchanging your life or creating
the opportunities for yourself,I do wanna stress that, again,
change is hard, that it isn't aseasy as potentially, like we're
making it seem that it is reallygetting over that mindset of
like, it might be difficult orit could be hard, or I could
(11:19):
lose different connections in mylife with the growth that I'm
going in a different direction.
That it isn't just Change yourlife and everything will be
fine.
Like there is definitely levelsto that end.
It's hard when you are, seekingdifferent growth.
Cheryl (11:32):
I agree.
And I think even with that, it'snot only that analogy of letting
go of something to make room forsomething else, but then also
understanding like what youthink you want and then that
there's something that's so muchbetter that could come to you as
well.
Like, life is risky.
And then, you know, going outthere and choosing to do
something different or leave arelationship or leave a job or
(11:54):
like cut off a parent.
I don't wanna belittle any ofthose decisions moving to
another country.
For me, I was just like, thisjust makes sense.
But for a lot of people they'relike, I could never do that.
And again, I respect that, but Ithink.
A lot of it really comes down tolike our own personal
responsibility and what do wewant.
So there's this Harvard studythat says that by the age of 18,
(12:16):
about 95% of our thoughts aboutourselves, others in the world
have been hardwired into us.
Now, I don't know about you,but.
The people that I was around inthat age period, like yes, a lot
of the things that they learnedto help them survive were
implanted in me or you know,like impressed.
And then I was able to carrythat.
And of course I'm alive nowbecause of a lot of those things
(12:37):
that I learned.
But I also have theresponsibility to be like, is
this something that I stillwant?
Is.
Feeling consistently, like, I'mnot enough.
Is that something that's stillworking for me?
Yes, it kept me safe because Ididn't, you know, ask for too
much or I didn't push theenvelope too much.
But is this something that Iwant?
And I think by being braveenough to even explore.
(12:59):
A lot of those thought processesand kind of pick them apart and
understand yourself more iswhere it really starts.
And I don't wanna measure mygrowth or my change versus
anybody else's.
I think it really comes down tothe willingness and the bravery
to just have that internalconversation, like choose to
look within and just kind ofhave those little conversations.
(13:22):
Those little micro changes do infact lead to those macro wins,
Ashley (13:27):
which is so.
Mind-boggling to think of youreighteen-year-old version of
yourself and like your frontalcortex isn't even formed and I
was still probably worried aboutlike the size of my thighs and
like my boyfriend not calling meback.
I wasn't really thinking abouthow am I going to be a grown-up
that it is just weird that wehold on to stuff so much at that
point.
(13:47):
And it's like you said, if youdon't check in and you don't
say.
Is that who I wanna be?
Is that still something Ibelieve?
Am I holding onto things thatessentially are getting in my
own way?
That it is just kind of mindboggling how many people
potentially don't have thoseconversations with themselves?
Mm-Hmm.
To try to move themselvesforward.
I agree.
(14:08):
Do you think for somebody who isstarting to get into the, I
wanna change, I want to, bettermyself.
Is there a certain workshop ofyours that you would recommend
as more of like an intro one?
Cheryl (14:20):
Yeah, I think that initially I would always
recommend pairing these twotogether, or if you're able to
come live would be great.
But the journal, your way toClarity and then clarity
Journals.
And the reason that I like thosetwo is it really helps you
figure out the whole process ofjournaling, but then also asking
yourself those questions.
(14:40):
Like what is actually importantto me?
What am I curious about?
Like, when I was a child, whatdid I wanna do?
What kind of impact do I wannamake on the world?
Who is important to me and why?
Or why is certain thingsimportant to me?
Just being able to start withthose simple conversations and
also lead into who do I wanna beis also very big because it
(15:01):
could be that the person you aretoday is not.
The person that you want to be.
But unless you get clear on whois that person, what are the
attributes of that person?
Like how do they walk throughthe world?
What do they do?
Who do they talk to?
How do they affect change?
Unless you get clear on that,then it's really hard for you to
say like, okay, I wanna change,but what is my first step?
(15:21):
So leaning into journal, yourway to Clarity, and again the
Clarity Journal always the bestway to start.
Ashley (15:30):
It is really simple 'cause I think sometimes
checking in with yourself can becomplicated.
It's like, I dunno how to askmyself those questions, or I
feel for like such a long timewe were basically sold not to
trust our intuition and to, youknow, seek that outside
validation.
So it can be hard to askyourself those questions and
then feel confident in theanswers that you're giving
(15:51):
yourself and giving yourselfpermission to prioritize
yourself.
Cheryl (15:56):
I agree.
One of the things that I alwayslike to point out is when you're
listening to that voice that'spushing you forward, or helping
you expand versus pulling youbackwards, they have two very
distinct feelings and voices.
The one that is actually yourtrue voice, is one that's like
very gentle, very warm, veryexpansive.
It feels like flow.
It feels like joy.
(16:16):
It feels like excitement.
The other voice that can feelcolder.
It feels restrictive, it feelsharsh, like, oh, there's no way
you could do that.
Like you're gonna look dumb,like, et cetera, et cetera.
That is not your voice.
That is your brain trying tokeep you safe.
And thank you so much for makingsure that I haven't, you know,
played with tigers, but at somepoint you in being able to
(16:37):
understand and recognize thatvoice, like you're able to let a
lot of those things go, but thenyou're able to recognize, when
that voice is talking, say like,oh, wait a second.
Where is this coming from?
Let me just work through thisagain and then so you can tune
into more of your intuition whenyou're hearing or when you know
like that this is the next stepyou should go to.
(16:58):
Being able to actually practiceworking with and growing your,
intuition is one of the mostvaluable assets I think that
anybody can have in their life.
Ashley (17:08):
Yeah, I definitely agree with that.
Are your workshops in person oronline or both?
Cheryl (17:14):
Actually both.
So I have been playing withdoing some more in-person ones
and they've been actually likesuper fun.
And if you are not in my localarea or if you're overseas or
whatever, then of course I liketo offer the on-demand options
that you can check out on mywebsite as well.
Ashley (17:33):
You're in Ontario currently, right?
Cheryl (17:36):
I am.
I'm actually in Toronto.
Ashley (17:39):
When did you decide to go from, so you went from
Calgary to L.A, and then why didyou decide Toronto instead of
going back to Alberta?
Cheryl (17:49):
If you don't mind me asking this.
No, this is the funnest storybecause when I tell people I
accidentally moved to Toronto,they're like, wait a second.
How do you accidentally moveanywhere?
Well, I mean, long story shortis when I was in California, and
I totally manifested this, but Ihad been really pushing hard for
this business to be in aspecific spot because I wanted
(18:11):
to get a visa so I could stay inla.
So much so that I had just burntmyself out.
I was emceeing in an event atthe Long Beach Convention Center
and actually was approached bysomeone that said you should
apply for this role that we haveit was like a big SaaS company,
and if I was to say the name,everybody knows the name.
And I was like, okay, cool.
Whatever.
Yeah.
Awesome.
So I ended up going through fourrounds of interviews, got flown
(18:34):
up for the last one.
And then when I went to fly backto America, they're like, no, it
looked like you overstayed yourvisa.
You're not allowed to come tothe country for at least six
months.
Don't try to drive down throughthe border like we've already
flagged you and etc.
It was like, okay.
And then I was at the airportbecause now I have this flight
(18:55):
credit because I didn't go backto California.
I called my roommate and I'mlike, don't come to the airport.
Like, I won't be there.
I'm just trying to figure out mylife right now.
And I was like, okay, well I'vegot a couple options.
I could fly to Vancouver.
I've never been to Vancouver.
That could be something I tryout, I could fly back home to
Calgary.
(19:16):
But that kind of just felt likethe worst possible decision I
could make.
And I was like, or I could tryToronto.
I mean, I'm already here.
And yeah, that's how I ended upmoving here and then, you know,
did a lot of couch hopping for abit, ended up meeting some
people that are like, oh, youcan do some remote work for me.
And then I was like, I guess I,I live here now so that.
Ashley (19:39):
I kind love that though, because although it's
disappointing to not be able tobe like in the warm weather and
like back to Canadian winters,but it's kind of like that
kismet thing of like, I didn'tknow where I wanted to go.
I didn't know like what my nextchapter was.
And then so the universe islike, this is where you should
be.
Cheryl (19:55):
Yeah.
Like even for a while I wasthinking like, okay, what if I
moved back to Canada?
Like where would I go?
I wouldn't go back to Calgary,and I'm just tired of pushing so
much and then.
The interesting thing, I waslike, wow.
So I ended up moving back toCanada'cause I was concerned
about the finances of it all aswell.
I'm like, oh, I, that was takencare of.
I got blown up for free.
(20:16):
Like, look at that.
But I'm not gonna lie and say itwasn't traumatic, it was
terribly traumatic.
But at the same time, it wasalso a very clear, reaffirmation
that everything is alwaysworking out for me.
I'm always taken care of.
And sometimes when I tell thatstory to people, they're like, I
don't even know how you did it.
Like I would've broken down andstarted crying and all these
different things.
I was like, well, I mean likewhat was I gonna do?
(20:38):
Like it was, I was here, dosomething else.
But again, like all the people,places, and things fall into
place for me all the time for meto be able to not only be
successful, but for me to likereally grow and expand and do a
bunch of really cool stuff withreally cool people,
Ashley (20:55):
which is so awesome.
I guess it's also a goodreminder that like S Toronto
didn't work out.
I think that sometimes we forgetlike.
If I make a choice, I'm lockedinto that choice.
It's like you could have gonehome or you could have waited
six months and gone back to la.
Like there's so much, it's noteasy choices.
And like we talked about, likethere's privilege and it's hard,
(21:17):
but again, there's alwaysanother option.
So I love the fact that yourmindfulness practice has sort of
given you that that confidenceand that clarity of everything
will work out.
When did you start leaning intohaving those practices and
leaning into that personaldevelopment?
Cheryl (21:37):
So I first started getting into personal growth.
Kind of like how I said, like Ihad everything really lined up
in my life.
Like was working my big girl jobat one of the top four banks in
Canada was making a good amountof money.
I.
A boyfriend at the time who waslike, I know I was like, is a
decent boyfriend.
I had a really nice car that waspaid off.
(21:59):
I had my apartment that themortgage was like mortgaging.
Like all the things reach thatpoint of like, I have all the
things, but why am I not happy?
I always like to say God does areally good job of like doing
what she needs to do, when sheneeds to do it.
And then a lot of those thingsreally fell away.
And so it got me to the pointwhere I was like, okay.
I had been, pulled into peoplekept suggesting this whole thing
(22:22):
around like, Hey, Cheryl, likeyou should check out this
personal growth course.
I was like, I have too much onmy plate, I can't do that.
And then like just the mostrandom people, it's like, why is
this I stuff always coming up,like, where are these people
coming from?
Like, is there a conference?
And then eventually wheneverything did fell apart.
So that relationship ended upbeing abusive and then I had to
(22:42):
end up calling the police andgetting that wrapped up.
My best friend at the timedecided to abandon me.
And then on top of that, the jobthat I was at, like no matter
how much I did, it doesn'tmatter if I was the top seller
in the district or actually inthe side of Canada, I was not
getting the awards that I shouldhave gotten.
And I was like, you know what?
What else?
So when somebody was like, Hey.
(23:04):
Do you wanna check out thiscourse?
I was like, yes.
I mean, my life can't get anyworse.
Like it's only up from here..
And then that's when I startedgetting into it and I was like,
wow, this is a way that I'vebeen speaking to myself.
Like, wow, this is a way thatI've been running my life and
operating things like, and thenjust in that three-day course, I
was like, if I could feel somuch difference in three days,
(23:25):
like imagine if I did theirseven-day course, or an
eleven-day course, or you know,all these different things.
So I felt like.
Whether I wanted it or not, thisis what my next version of my
life looked like.
This is what the next callingis.
And it was easy because it justfelt like everything made sense.
It made sense for me to move toCalifornia.
(23:46):
It made sense for me to startthis company.
It just felt like this is thenext natural thing.
And so oftentimes I feel like wedo not listen to.
This just makes sense.
This is natural.
This is the flow.
We're like, oh, no, no, no, no.
I gotta stick to this plan.
This is what I decided before.
No, like this is where we'regoing.
And when we don't listen to thator when we don't do as good of a
(24:08):
job of moving with that flow,that's when there's like that
course correction.
That's when there's thatsomething falls apart or
something big, like we'll movethings over.
So you're back on that pathwhere you're supposed to really
be again.
Ashley (24:22):
I feel like if it was easy to get on the path that we
were supposed to be on, I feellike we would all be on it.
So it, it's shitty that it hasto be, abusive boyfriends or
falling out with family orwhatever that looks like for
the, for the individual.
It really is a blessing indisguise in some situations that
(24:43):
kind of go, Mm-Hmm.
Okay, let's get outta here andlet's.
Go there.
And I feel like sometimes ittakes really shitty things for
us to appreciate the goodbecause it's like if if it was
good all the time, then wewouldn't notice it in a sense.
Cheryl (24:57):
I agree.
But I also think if I had justlistened to myself in the first
place, it would've just happenedwith a lot less.
That's true.
Like volatility is the best wayI could say it.
Oftentimes, like let's say forexample, if I'll get a job and
I'm like, I only want this to betemporary, just to help me out
here, to help out a friend orwhatever.
Then if I start getting toocomfortable and I'm like, yeah,
(25:18):
no, like maybe I should justlike keep doing that because
something always happens andit's just like, oh, you thought
no Cheryl.
I don't wanna say likedaughters, anybody else, or some
higher thing is like redirectingme.
It's just like, no, Cheryl,like, you know in your soul that
this is where you're supposed togo and therefore my own soul is
saying like, girl, no, this iswhere we're going.
So like, you better get along.
(25:40):
Making things a little biteasier, but also like super
difficult at.
Ashley (25:45):
I think it's like when we tunnel vision things or if we
hold on too tight, then it'slike we have to question why are
we holding on to something sotight?
Because if it is the rightdecision or if we are at peace
with ourselves, it shouldn'tfeel like a battle.
I agree.
Now one really cool thing thatyou are working towards next is
a subscription service.
(26:07):
Can you tell us about yoursubscription services?
Cheryl (26:11):
For sure.
So the subscription service,it's called Affirmations and
Abundance.
And again, leading into how do Imake this habit easy?
How do I make it fun?
Of course I do have myworkshops.
I do have the journals with theprompts, but eventually at one
point or another you're going touse up all those prompts and be
like, okay, well now.
Where do I go?
Or like, maybe you might feellike, oh, I'm not in alignment
(26:33):
with it.
Or maybe you wanna play withlike a different modality or a
different medium that that comesthrough.
And then that's whereaffirmations and abundance is
another thing to support thepeople that I get to play with.
So with this specificsubscription.
You actually get every singlemonth, you get a set of
journaling prompts, and then youalso get a guided affirmation
(26:53):
track from me that's centeredaround the theme for that month.
So let's say, for example, ifthe month is, I let my success
be easy, or it could even be arelease, any value and struggle.
So then we get to go into, okay,what is my relationship with
struggle?
Why do I value things that Ihave to push more for?
(27:14):
Where else has this been showingup in my life or where was this
behavior first modeled?
Is this something that I wannakeep moving forward with?
And if not, like, what do Iwant?
Again, I think always we havethe answers within ourselves.
It's just we don't know thequestions ourselves and.
(27:35):
You decide six months from now,I really wanna go back to that
other meditation that we did, orI really wanna go back and
revisit those journaling prompts'cause something has come up in
my life that I feel like I wannasolve through this.
You have the ability to do that.
Ashley (27:51):
I love that.
Back to that, all of that isavailable.
'cause again, like you hadtouched on, sometimes you're not
ready for it in the moment.
Sometimes you need to go backand, accept it for when you are.
What I love about themindfulness practice is it gets
down to the root cause.
I feel like we want everythingnow, and we're so used to that
(28:11):
sort of instant gratificationthat it's like to find the root
cause for things.
It's not always that easy.
So it's like having that slowpace of checking in every month
and having that conversationwith yourself can be so
beneficial.
Cheryl (28:25):
Yeah, consistency is really key.
And again, you're taking a lookat.
All the different areas of yourlife, like whether it is you do
these specific exercises andyou're really focused this month
on your romantic relationshipsnext month.
It could be that you're focusedon your relationship with
yourself, or it could be yourrelationship with money and how
you deal with money, how youdeal with wealth, how you deal
(28:47):
with asking for what you want,or even creating and setting
boundaries.
There's just so many differentways that you could play with
these things, and of course,they're applicable to all these
different areas of your life aswell.
Ashley (28:57):
I know another thing that I saw that's upcoming
probably closer towards the endof the year is really products
that are geared towards youngerwomen or teenagers.
I know as somebody, again, mydaughter's gonna be 17 this
year.
It's so important to help themhave these conversations with
themselves earlier and earlierso that they can figure out.
(29:20):
I think with less of a struggleor just to get into that
practice.
Can you tell me a little bitabout the journals and products
that are coming?
Cheryl (29:27):
Yeah, so I think, and again, very much in alignment
with what you said, but I thinkthat we have just such a great
opportunity for people to startpracticing, and I'm gonna focus
on younger girls only because I,myself have been a girl that's
been in this position where I'malways looking.
Outside of myself or externallyfor not only validation, but
(29:48):
like what do I need to do withmy life?
I have no idea.
What do you think I should do?
What do you feel like is thebest move for me?
And then kind of like.
Okay, well I guess this feelslike the right thing.
Let me try this out.
Right?
How do we turn it so I know formyself what I want?
How do I turn it so that myvoice is actually louder than
(30:08):
everybody's voices around me?
Then I feel like, again, theyounger and the earlier that we
are able to play with that andstart that and like really
turning that on the inside.
Then the easier it's gonna befor these children that grow
into women to not only, again,ask for what they want, set
boundaries, but then have moresatisfying lives, start
businesses that they reallywanna start, create the wealth
(30:29):
that they really wanna create.
Create the impact that not onlywe need, but like that we desire
here in our lives.
Women just tend to have adifferent focus when it comes to
creating businesses.
Not all of them are aboutscaling.
A lot of it is about socialjustice.
A lot of it is about supportingthe people around us.
A lot of it is just I wanna dosomething that I'm in love with
(30:50):
and pay people a very fair wagein order to do that, and that
has to have more weight movingforward.
Versus how do we exploit people,places, and things to get more
money for our bottom line to getmore money for our stockholders
because.
Actually degrading a lot ofthings that we're going through.
But I say all that to say thateven looking at affirmation
(31:12):
cards, looking at journals, justdoing more of that introspective
work is gonna be one of thebiggest things I feel like
that's gonna lead us forward.
What would happen if you, as ayoung woman, decided and able to
even hear your own voice.
Make your own decisions when itcomes to your body, when it
comes to your career when itcomes to, just even with some of
(31:32):
the relationships that we havethat you know, are proven to be
toxic, that, take us a long timeto get outta what if we were
able to move forward from thatspace of confidence, of clarity,
of knowingness earlier in ourlives.
Ashley (31:45):
Especially as a mom, I want that so much for this
generation because I thinkwhat's like, we see that there's
so much pressure on them to haveall the answers and to have it
all figured out, and it can bereally scary and it can be so
intimidating.
So having those conversations togive them the tools that it
doesn't have to be this all ornothing launch into the
(32:08):
universe.
And we do need people to havethose human connections more
like humanity is not.
Going in a great directioncurrently, and it's like we care
more about a Super Bowl than agenocide happening.
We do need everybody but womento feel comfortable enough in
their own skin to say, Hey, thisis not what we want.
(32:29):
We're stronger together.
Like what are we going to do tomake this positive impact?
And to really bring us back tothe fact that, we should care
about our neighbors.
We should care about each otheras a human race.
We should care less about, whofollowed me on TikTok or how
many likes did I get today?
And all of those external thingsthat I think.
(32:50):
Society tells us to care so muchabout
Cheryl (32:53):
Yeah, I agree.
And I mean, that's the thing islike, there's always gonna be
something new.
When I was a kid.
We had things like my space, wewere into the Facebook when it
first came out, all of thosedifferent bits.
That was a whole new world thatmy parents had no way of
protecting me from or coachingme through.
Right?
And so as this new generationgets on social media and new
(33:14):
social media platforms are gonnacontinue to pop up.
And it might even be that it'snot even social media, it's
something extra new that comesup.
But it's not about dealing withthe actual.
Product or the platform, it'sabout how do you feel good in
any situation, in any of thesespaces that you're playing with.
And then I also wanna moveforward with saying and having
(33:36):
these conversations of havingwomen in power when it comes to
politics and government.
Because we know if we had womenthat were in government, and
especially I'm gonna note on theus and I wanna say.
We had more women in politicsthat weren't playing.
This masculine game of winnertakes all.
(33:58):
Where we would be able to say,I'm doing this for the people.
Like realistically, therewouldn't be a lot of the things
happening that are happening,like the fact that Americans and
I love you guys, but the factthat you have to shop around to
see where's the cheapest placefor me to have my child like
that is scary in, that's insaneto me.
The fact that you could bebankrupt for having cancer, but
(34:20):
then your insurance doesn'tcover you for certain things.
That is insane to me, and itreally speaks to the fact of,
again, like we were talkingabout that whole job situation
where you're not really, whereyou're an asset, where you're
like a natural resource.
It's the same way a lot of thesegovernments are treating their
people as a natural resource tobe extracted from versus people
or, Need to be taken care of orlike real people that need to be
(34:45):
taken care of and deserve to betaken care of because that's
government for.
So again, leaning.
How do I make sure a lot of thepolicies that are in place, not
only with healthcare, but thenwith like work with like student
loans, all these sort ofpredatory things that are out
there.
Even with the way some of thebanking systems are running, how
do we make sure that we'retaking care of our people?
(35:06):
Some of the things that I'veeven noticed is in as late as
2018, the Philippines made surethat everybody has higher
education.
How do we not have that in NorthAmerica?
Yeah.
Finland.
Yeah, exactly.
Finland have, has eradicatedhomelessness.
How do we not have that here inNorth America?
It just doesn't make
Ashley (35:26):
sense.
We're doing the opposite of whatwe really need to do, and it is
really annoying because we canfight for all these things.
And it does feel like thegovernment isn't listening.
So it's like you do have to findyour community to say I'm not
gonna stand by this.
What can we do to make itbetter?
It does enact change when we'reable to do things like that, but
(35:48):
not to pick on Americans by anymeans, but it's like.
When your health insurance istied to that job that maybe you
don't wanna keep anymore, andyou have to decide, you know, if
I'm diabetic, can I leave thisjob or am I gonna die because
I'm not gonna be able to affordmy medicine?
Or being able to afford to havea kid, but then have the highest
maternal death rate, but thenalso not have other options.
(36:10):
And in some ways maybe theinternet, because we have all of
this information and it feelslike all of these issues are
coming right at us, that it alsocan feel overwhelming and
helpless.
Whereas if, you know, you breakit down to a checking in with
yourself and what can I do andwhat do I want and how can I
bring peace and joy?
Then it makes it lessoverwhelming.
Cheryl (36:32):
There's been many, a wise person that has dropped
really great gems, but one of myfavorite quotes is actually from
Thomas Wilhite, and he says thatworld peace starts with one mind
at a time.
So if I'm seeking world peacewithin, then the actions that I
put into the world will havethat ripple effect.
And I feel like that is reallytrue.
Today, I don't have the abilityto stop a genocide or I don't
(36:54):
have the ability to stop some ofthe boards out there, or some of
the way that people that arearound me have been mistreated.
I don't have the ability to giveFlint clean water or to give
reparations to our First Nationpeople.
I don't have that ability,however.
By me taking personalresponsibility for who I am and
what I do and what I put intothe world, that is not only
(37:14):
gonna be able to change what Iget to create, but then also
makes a very large impact forthe people around me, for the
people that get to see me as anexample.
But then also just those, again,little micro changes, like those
little drops that create thoseripple effects and sooner or
later, like it all comes intogether.
(37:36):
But I think that's alsosomething that we have to be
mindful of is choosing not tofall into, feeling not enough it
doesn't matter what I do,nothing's gonna change.
It's just doing those littlethings.
Doing what you can and beingkind with yourself allows other
people to be kind to themselvesand still commit to certain
things.
Right?
Like little things like voting,right?
(37:59):
Little things like.
Choosing to put your phone on donot Disturb at certain times.
Little things like havingdifficult conversations with
parents or siblings when theycome across as racist or
homophobic.
These are the changes thatpeople will get to see and that
will impact people that I can dothis is within my scope of work.
(38:19):
And as long as we're willing tohave those conversations, as
long as we're able to.
Stand up for one another andthen press change.
When we have the ability and theopportunity to, then the wheel
will turn and things will cometo fruition the way that we need
it to.
Ashley (38:36):
Yeah, I absolutely agree with that.
It's like paying it forward inkindness.
Taking it back to sort of yourday-to-Day life, can you tell us
sort of what your self-carepractice looks like or some of
the things that you like toimplement to help yourself find
that peace?
Cheryl (38:53):
It's funny, I do a great job of practicing what I preach,
and then I don't, so again,being kind to myself.
But one thing that I do do isalso start every day with
meditation.
I think whether you do choose todo silent meditation, guided
meditation, chanting, whatever,that really sets you up for
success.
(39:14):
And then just reorientingyourself to not get so caught up
in some of the micro things andlook at things from a macro
lens, which alleviates a lot ofstress and anxiety.
One of the things I also like todo is work in some sort of
physical workout or exercise inthe day.
Even if it's something like, I'mnot even gonna lie.
The majority of the times that Iwork out, it's me.
(39:36):
On the treadmill at my apartmentplaying Pokemon, go like, I
really don't care.
Okay.
I don't need to be pushingmyself in the fitness area, but
I'm like, as long as I do it andit's done, look at God.
Right?
And for some people that mightlook like going for a run.
For some people that might looklike lifting weights or boxing
or Zumba, like just doing thatreally helps ground you to your
(39:57):
physical.
And then again.
Lets you get a lot of thatenergy out that's like been
stored inside of you, especiallyif you're working from home or
you have a desk job as well.
And I think most importantly isto listen to your body.
Like I've been going very hardfor the last couple of weeks,
and so when the opportunity forme to sleep in comes in and I'm
(40:19):
just like, okay, I should go tothe gym or go for a walk or do
something outside, I'm like.
But what feels like it's gonnabe the most restorative thing
for me and for me right now,it's for me to lay in my bed and
go on Reddit and go to sleep andwake up again, and then maybe
order pizza and then go back tosleep, like rest.
Is what is the word?
(40:39):
I feel like
Ashley (40:41):
it's almost like underutilized.
Like we don't prioritize itenough.
I think when we think aboutself-care.
Cheryl (40:47):
It's true, but I think rest is productive and I feel
like we don't quantify rest asproductive when we really should
because it is the underlyingfactor in all of your success.
And so sometimes I'm like, oh, Ishould be doing something or I
should be pushing or da dah,dah.
It's like, no, Cheryl, this iswhat you need to do.
(41:08):
So being able to like listen tooneself is actually the biggest
thing too, like listening toyour gut and.
Respecting your likes and yourdislikes, your feeling to do
something or not to dosomething, or respecting,
acknowledging, and then movingforward with your day with that
too,
Ashley (41:25):
which is such an important reminder.
Thank you so much for havingthis conversation with me today.
Of course.
Can you let everybody know ifthey're looking for you online
where they can find you?
Cheryl (41:38):
Yeah, you can find me all over the internet on.
The non-dark part of theinternet.
For the website, it'swww.pleasenotes.com, so please
as in please and thank you notesas in notes of Love.com.
You can find me on theInstagrammys on Please Notes
Goods.
(41:58):
And then also that's the sametagline for TikTok, which I
haven't really done a lot ofTiki talks, so like you can
witness.
Me learning how to use a TikTokfirst hand, if you choose to
connect with me there.
If you're disappointed, that's ayou thing.
We're working on it.
But yeah, so those are the threemain places that you can play
with me.
Oh, and on LinkedIn as well too.
(42:19):
Just underneath Cheryl, K,Sutherland.
It's very easy to find.
Ashley (42:23):
Awesome.
Thank you so much.
Cheryl (42:26):
Thank you.
Thank you so much for joining ustoday for this episode of The
Filled Up Cup podcast.
Don't forget to hit subscribeand leave a review.
If you like what you hear.
You can also connect with us atfilledupcup.com.
Thanks again for tuning in andwe'll catch you in the next
(42:46):
episode.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.