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Public Speaking & Media Coaching • Perimenopause Wellness • Burnout Recovery • The Smitten Collection Candles & Cookbooks

Public Speaking & Media Coaching • Perimenopause Wellness • Burnout Recovery • The Smitten Collection Candles & Cookbooks

Easy and nutritious recipes and eco-friendly artisan beeswax-coconut candles for health-conscious busy professionals.

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cherylmiles_

🪩 Helping midlifers find their magic! (PN1-NC) | 🎙️Ex-Radio DJ, Eternal Showgirl | 🗞️Media Maven | 🩶 Boss:@milesnixonmedia @thesmittencollection
📍SG

Devil Wears Prada 2 👠😈 is a MUST WATCH if you love Devil Wears Prada 2 👠😈 is a MUST WATCH if you loved the first one from 20 years ago and #LumiereGrand at @shawtheatres is the perfect spot to watch the sequel! There’s even a cocktail bar and proper date night food from @centro.sg to start your evening right! 🍷🍕🍿🥤

I have to say I got super emotional & sentimental watching it - not just because it also felt like a reunion with so many familiar faces from my time in showbiz (before my radio career kicked off), but particularly because it reflected how traditional media is on the decline with advertising dollars going online & technology changing the entire landscape of the fashion, entertainment and media industries! 😭🥀

It was a reminder of why we do what we do and how it takes a particular type of person, passionate enough about their craft to keep the arts alive & to adapt to the tides of change. 

Because the show MUST go on … as they say!! 🪩🎬🤍🎤📻📺🎥🎞️

So support the cinema, support local talent & the arts in all its forms! 🎭

Was an absolute joy reconnecting with the OG trailblazers in our local celebrity scene, who I admire, adore and am endlessly inspired by: @kohchiengmun, Soo Ann @aha_talentagency, Mama Irene (my own personal Miranda but wayyyy more encouraging with a heart of gold✨) @flyirene, @harryewhw, @iamdeenormous, @vernettalopez, Esan & @namasbtay @hoodsincprod , @melodychen_ , @dizzie_t , @genevievefunsizeloh, @chewsoowei, @giisgaga 

The fashion is fabulous, Meryl Streep looks amazing, Anne Hathaway is still earnest (but better dressed 😆), Emily Blunt has the best RBF & Stanley Tucci still hasn’t aged (none of them have! 🤯). Such a fun show!

Now go watch it!!! That’s all! 😂

#devilwearsprada2 #devilwearsprada #galanight #shawtheatres
This is your reminder that you don’t need anyone’s This is your reminder that you don’t need anyone’s permission to shine. ✨ Step into your spotlight… and, if you have to, BYODB — Bring Your Own Disco Ball.🪩😎⭐️

Can’t wait to launch my revamped website in the next 3 months and share with you what I have been building behind the scenes. 🎬

📸: @gabrielrafael at @enfinite.studio 

#bossbabelife #midlifereinvention #midlifeperformance #perimenopausehealth #photoshoot
Aaaah to witness Singapore’s very first global mus Aaaah to witness Singapore’s very first global musical star Nathania Ong @nattyong and the legendary Lea Salonga @msleasalonga on the same stage… my heart is full! 🎭♥️🔥

Don’t miss Les Misérables The Arena Spectacular on until May 10 at the Sands Theatre! @baseasia It presents a very different staging of this epic musical that will leave you forever changed. 🤩

While it was designed to create a larger sound for a larger audience, it isn’t the sheer magnitude that will blow you away but the emotional intensity of every song performed directly towards you — instead of with other actors or even an elaborate set onstage.

This perspective not only immerses you into their world, it invites deep introspection — Eponine’s heartache becomes yours to carry as little Gavroche’s courage reminds you that war and oppression spares no one. You even find pity for the rigid and wretched Inspector Javert @jeremysecombofficial as Jean Valjean’s @geronimorauch incredible baritone, full of both despair and hope, cracks your heart open just a little wider so you can take all of it in. 🥹

The tragic Fantine (omg Jeon Na-young is phenomenal) demonstrates just what happens when governments oppress women - society falls apart. 

The truth becomes undeniable when you “hear the people sing, singing the song of angry men”. As it has been with every repressive regime throughout history, it falls on each of us to uphold morality and speak up against injustice. Because without the compassion of the Bishop, Valjean wouldn’t have had a second chance and without Valjean, neither would Cosette. 😔

A reminder that we can all be a force of positive change in someone’s life, and that love IS the revolution! 

Get your tickets quick as it’s selling fast!! 🎟️⏳

PROTIP: If you are new to this classic musical, watch the movie version first so you have a better understanding of the storyline as the in-the-round staging focuses more on the incredible songs delivered powerfully by the over 65 cast and orchestra members. Bring tissues and be prepared for goosebumps! 😭♥️

Swipe ⬅️ for more! Always a joy to see familiar faces at the theatre. 

#singaporetheatre #singaporeevents #lesmiserables #musicals
Food is always the answer! 🤩 Fluctuating hormones Food is always the answer! 🤩 Fluctuating hormones in perimenopause can really affect your energy and mood. 

When estrogen (and testosterone) declines, motivation decreases and that unshakeable “meh” feeling increases. Progesterone is the first to leave the chat, leading to choppy sleep and constant fatigue. 

Which is why underfuelling is no longer an option, especially before a workout. 

If you feel like your mojo is low, here’s how to fix it with my favourite solution …. FOOD! And this meal checked all the boxes.
✅ Protein: boosts muscle, mood and motivation
✅ Omega-3: omg salmon sashimi makes me smile … I love it so much! 
✅ Iron: low iron can also lead to fatigue and low motivation. A good dose of oysters or chicken liver could be just what you need! 
✅ Zinc: supports hormone production. And girl we need as much of that as possible! Oysters are the king of zinc but you can also get it from pumpkin seeds, shellfish eggs and mackerel! 
✅ Complex carbs: muscles need glycogen (much needed for that energy boost to perform lifts 💪🏼) and slow-digesting carbs like this bowl of buckwheat noodles came in the nick of time. 
✅ Fiber: prevents energy crashes plus improves digestion. Not sure if these bean sprouts were enough but it was nice being fed by the hubsters! 
✅ Antioxidants: green tea is full of it. 🍵(The old me would have ordered sake, but I am quickly discovering how alcohol depletes me!) Green tea also contains L-theanine which promotes relaxation and mental clarity. 

It wasn’t just the food that lit me up…  It was also nice to take a break from cooking and to enjoy an impromptu date night with the hubs. Thanks @matthewanixon ♥️

Next time you feel cranky, make sure you are eating enough calories, consuming the right nutrients and giving yourself permission to take things easy. (PS: HRT makes a world of difference!)

If you need help nourishing your body during perimenopause, DM me! I’d love to help you find your spark again! ✨🪩

#certifiednutritioncoach #perimenopausenutrition #perimenopausehealth #midlifecoach #midlifeenergy
💥SAVE THIS REEL💥for a quick reminder on what you s 💥SAVE THIS REEL💥for a quick reminder on what you should aim for when eating for perimenopause and midlife nutrition. 

First, there really isn’t a standard perimenopause diet. 

It’s 8 simple rules:
1️⃣prioritize protein (about 30g per meal or 1.2g-1.6g per kg of body weight for moderately active lifestyle, 1.6-2g if you are lifting progressively heavy)
2️⃣eat better carbs - low GI & high in fibre (we need about 25-30g of fiber per day)
3️⃣stick to whole foods - avoid ultra-processed foods and load up on veggies and fruits 
4️⃣pay attention to foods rich in iron (perimenopausal women need about 18mg per day - low iron stores can lead to fatigue before anemia even sets in) 
5️⃣get enough calcium from foods (and Vitamin D3 + K for absorption & bone health) 
6️⃣do not underfuel. A calorie deficit of 250-600 calories per day is sustainable for weight loss goals but anything more than that can send your body into a tailspin, increase cortisol and force it to hold on to fat instead of burning it! 
7️⃣speaking of fat, you need a healthy dose of good fats (avocado, nuts, olive oil, fatty fish and seeds) for hormone health, your heart and satiety.
8️⃣in perimenopause you also need these 4S: strength training + stress management + sufficient sleep + supplements (protein shakes, magnesium glycinate, NMN, creatine, GABA, collagen peptides, omega 3s, Vitamin D3 + K, psyllium husk, flax seeds, zinc … ooh this is a post for another time) 

But the best part is, you get to eat wholesome, delicious foods that the whole family can enjoy too in different portions. 

Want to know what amount of calories and macros you should consume? Comment CALORIES below for a FREE Nutrition Report in your inbox! 

#certifiednutritioncoach #perimenopausehealth #perimenopausenutrition #perimenopausesupport #midlifewellness
What were you doing in the 90s and how has it shap What were you doing in the 90s and how has it shaped your life? 🪩🩶🤍🎤💋

For me looking back, I see that it was actually fitness that got me on the mic, on stage, on TV and in magazines and opened the doors to my career as a professional dancer, singer, actress and later TV & Radio presenter. 📺📻

A strong body always produces a strong mind. 👊🏼

So to make a return to it — this time as a certified nutrition coach would make 19 year old me so proud! 

I’ve always loved coaching people and helping them realize their highest potentials whether it was through my fitness and dance classes or as a radio DJ when I had the opportunity to shine a light on stories that matter. 

Taking this next step as a Media & Midlife Performance Coach (PN1-NC) with a focus on nutrition and stress management for women navigating perimenopause and busy professionals who want to level up their performance and prevent burnout has been so fulfilling!! 🥰

This next chapter will have one hand on a dumbell 💪🏼and the other holding a mic! 🎤 

DM if you need a coach to help you eat, move, communicate or perform better especially in midlife. I can’t wait to work with you! ✨

#perimenopausecoach #perimenopausesupport #perimenopause #midlifewellness #nutritioncoach perimenopause nutrition midlife transition
And NO… lifting weights won’t make you big & bulky And NO… lifting weights won’t make you big & bulky!! 🤨

It is incredibly difficult for women to beef up unless you eat truck loads of protein, spend hours at the gym & sleep like it’s your job! 

Here’s why women in perimenopause need MORE muscle: 

1️⃣ Protects Your Metabolism 
Muscles burn more calories AND helps you maintain a robust appetite so you can stay well-nourished in your 60s-70s, lowering risk of malnutrition which can increase the risk of dementia.

2️⃣ Prevents Sarcopenia 
Age-related muscle loss leads to more falls & less independence as we age 

3️⃣ Improves Body Composition
Fat distribution changes in midlife, making you feel like you need to buy a maxi dress (or a tent 🫣😂) to accommodate the middle-age spread. More belly fat can lead to increased heart issues (& clothes that don’t fit right) but also affect your posture & how you move leading to lower back pains & other imbalances! 😬

4️⃣ Supports Bone Density 
More muscles = stronger bones, lower risk for osteoporosis, better mobility, better coordination, just better all round health! 💪🏼

5️⃣ Cushions Many Perimenopausal Symptoms 
High body fat (AND even low body fat) increases the intensity of perimenopause symptoms. Too much leads to inflammation, insulin resistance & amplified vasomotor symptoms (hello hot flashes & night sweats 🥵), while too little lowers estrogen production, slows recovery & elevates cortisol levels. 😵‍💫

The solution? Hormone Replacement Therapy (check with your doctor if you are suited for HRT), body fat around 23-30% (no lower than 20%)… AND MUSCLES!! 🏋🏻‍♀️

So drop those dinky 2lb pink dumbbells ladies, go for heavier weights (gradually! start small until your form and core strength improve… i have a lower back injury so my bent over rows are a light-ish 20kg), eat your COMPLEX carbs (it fuels your workouts and feeds your muscles) & your protein (it builds and repairs your muscles) & let’s step into this next chapter more powerfully! 👊🏼

🪩 Comment below (or DM) if you need a Midlife Performance Coach to help you get started! 💪🏼

#PNCoach #precisionnutrition #certifiednutritioncoach #perimenopausewellness #midlifemuscle
“Any idiot can face a crisis - it’s day to day liv “Any idiot can face a crisis - it’s day to day living that wears you out.” ~ Anton Chekhov

@pangdemoniumtheatre does it again… bringing us the perfect play for these current times - both as a salve and therapy if you are feeling anxiety over your career or the state of the world today. 

Force Majeure explores themes of love, loss and longing and reminds us that what gets us through chaos and conflict is connection, creativity and joy…. And that maybe an Act of God isn’t the catastrophe itself but how we choose to respond to crisis that creates the biggest catalyst for change. 

A reimagination of Russian playwright Anton Chekhov’s Three Sisters, this play will have you reflecting on your own life and the part you play in the lives of others.

Starring @benjaminkheng @thisisinch Benjamin Chow, son of the legendary @theoriginalsgboy as well as Marc Monteiro on drums, Selma Alkaff, Rebecca Ashley Dass, Sharda Harrison & Ebi Shankara, directed by the amazing @traciepang and assistant director Timothy Koh. 

It was extra emotional for this theatre lover especially knowing that this 2026 season will be the final one for this beloved homegrown theatre company after 16 glorious years. 😔

Get your tickets quick as this play ends 15th March … and keep supporting the arts. 🎭 

Honestly, we are nothing without it. 🥹

#forcemajeure #singaporetheatre #singapore #supporttheartist #supportthearts
Still pinching myself that I got to soft launch my Still pinching myself that I got to soft launch my Media & Midlife Performance Coaching practice with @pageturners938 on @channelnewsasia. Thank you, Melanie 🪩🩶🤍🎙️💋

Fun fact: I started my TV journey at 18, walking into the hallowed halls of Mediacorp (then SBC at Caldecott) once a week in full lycra to teach a short aerobics segment on CH8’s morning show. 🤣 I later appeared on CH5 as an instructor on Reebok City Jam — a hip-hop fitness class that was all the rage in the 90s. 😝

That opened doors to becoming a professional dancer, singer and actress, before my media career began in 2005 when I won CNA’s Audition Me for Best Lifestyle TV Presenter (Food Category). 📺 Radio soon followed from 2008–2023. 📻

So returning to Mediacorp (on CNA 938 to boot!) to speak about my comeback to fitness and nutrition as a Media & Midlife Performance Coach felt super surreal. A homecoming in every sense. And how special it was to do it with Melanie Oliveiro, who interviewed my girl band Cherry Chocolate Candy when we won Talentime 2001. 💃🏻💃🏻💃🏻

Here’s what I know for sure: Midlife reinvention isn’t about starting from scratch. It’s about starting from experience. When you integrate your life’s work into one meaningful direction, that’s pivoting with purpose.

After 30 years in the spotlight, I can also tell you this industry is not for the faint-hearted. It stretches you & tests you & makes you bulletproof. But through it all, there was one constant - fitness and nutrition… not just of my career, but of my wellbeing.

I’ve loved life behind the mic and camera. But I have a new voice now… one that champions reinvention at any age and supports women navigating midlife transitions that impact identity, career and health (hello 👋🏼 perimenopause and burnout). 

If you’re figuring out your next chapter, I’d love to walk it with you.

DM me if you’re ready for your badass era 💪🏼👊🏼

#midlifereinvention #midlifeperformancecoach #genx #perimenopausewellness #perimenopausesupport
Not wanting to do grey blending (yet!) isn’t about Not wanting to do grey blending (yet!) isn’t about trying to look younger—it’s about timing, resources, and my hair’s health. 👩🏼‍🦳🩶🤍

Grey blending is a big commitment, so before you take the leap, here are 3 things to consider:

1️⃣ Money
Grey blending inevitably involves bleaching—especially if you have dark Asian hair. Multiple rounds may be needed just to match your roots, easily costing upwards of $800+ (and hours in the salon chair) before you even get the look you want. (FYI, darker hair naturally looks glossier and healthier than bleached hair so be prepared to spend more money on haircare products & treatments if you bleach!)

2️⃣ Time
Unless you have lots of free time to run to the salon for periodic bleaching and sit there for hours on end, you can forget it! 

3️⃣ Styling
Grey hair takes a bit more effort to style with makeup and the right clothes to avoid looking frumpy. 

🪩 So after 1 year of mulling over this, the decision is… I am not ready for grey blending or rather .. my LIFESTYLE isn’t ready for it yet! 

🪩 Overhauling my entire image to match grey hair is just too much to handle while I am still transitioning from my years as a radio DJ and TV presenter to establishing my new direction as a Midlife Performance Coach, navigating #perimenopause with HRT and an updated gym routine, and struggling with sleep all at the same time! My plate is full. 😵‍💫

✨Thankfully, my root-touch ups at @suchehwa_by_ted every 4-6 weeks is fuss-free and relaxing and I can skip off to the gym right after as it’s conveniently situated right opposite Dhoby Ghaut MRT. 🤩

✨ Excited for another year with this beautiful salon this time with @suchehwa_von. Come check them out too and mention my name for a 10% discount off your first visit! 🪩🤍🩶💋

#greyblending #midlifewellness #midlifecoach #hairstylesforwomen sp
Valentine’s Day is not just for lovers… it’s for L Valentine’s Day is not just for lovers… it’s for LOVE in all its forms! And starting my Midlife Performance Coaching business with a focus on #perimenopausewellness, #burnout recovery, #mediatraining & public speaking tips @milesnixonmedia alongside my beeswax-coconut candle range @thesmittencollection is not just a love letter to myself but to you too. 

So excited for this next chapter helping Gen Xers with their #midlifereinvention! 🪩🤍🩶🎤

How would you let love direct your course if you let it fill your heart with courage? 

Happy Valentine’s Day to the lovers, the dreamers and me…. 🌹♥️💋🌈

Check out link in bio for gifts for him & her!! Here’s my picks:
▫️Goddess
▫️Selfcare Sunday
▫️Mancave
▫️My Sexy Love
▫️Date Night
▫️Always in Bloom

#valentinegiftideas
Will you be giving your dog a pizzle to chew on so Will you be giving your dog a pizzle to chew on soon? 🙊🤣

Heheh! Thanks Bibi from @wholesomepaws for being such a fun booth neighbour at the Raffles Courtyard Paw Party and dear @danielboey for inviting me & @thesmittencollection to booth with you and @furrytalesbyleia - fashion with a heart that aims to raise awareness on rescue dogs and responsible pet ownership. 🐶🐾♥️

Thank you to all who came down to support my small, creative #sidehustle … as promised $5 from my pet-friendly range of beeswax-coconut candles sold that day will be donated to an animal shelter. Check out more scents here:  www.CherylMiles.com/Shop 🐝🥥🕯️

Big shout out to @rayleegoodpictures …thank you for the beautiful photo!! I was such a sweaty mess.. HOW were you able to still capture my personality and smile after we all spent a long day outdoors? You have serious skills my friend — a great eye and a gracious heart to be able to capture the best in someone even when they aren’t feeling super glam! 🥰

What a fab day, with furry friends and fun peeps!!

There was also @boss.and.olly selling personalized dog harnesses and a chance to dine at the @rafflescourtyard with your pooch - an opportunity that only happens on the last Sunday of every second month so look out for their next event! 

🪩And whether it is me or another made-in-Singapore business, be a conscious consumer and support local! It really does help to boost the local economy as it supports so many other businesses in my supply chain - from my local wax guy to the printer who churns out my labels, to the delivery guy and my warehouse that stores and delivers all my hand-poured home fragrances. Better than buying non-Singaporean products right??? 

🪩Especially when it comes to candles made from premium wax like beeswax and coconut wax like mine, or just candles in general - never buy from mass-produced brands. If you want a safe candle made with extra care and love, always buy artisanal! Ok thx bye! 😘🤣

#beeswaxcandles #madeinSingapore #supportlocalbrand #solopreneurlife
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    Artwork Journal with Vegan Leather Cover - Tippy Toes
    Artwork Journal with Vegan Leather Cover - Tippy Toes
    1 X $38.00 = $38.00
    Reflect is a bible verse inspired coco-beeswax candle with rosemary, frankincense and cedarwood essential oils 02
    “Reflect” – Rosemary, Frankincense & Cedarwood Essential Oils | Artisan Beeswax-Coconut Candle, 7oz
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    Artwork Journal with Vegan Leather Cover - Addarline's Girls
    Artwork Journal with Vegan Leather Cover - Addarline's Girls
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    Artwork Journal with Vegan Leather Cover - Stairway to Eden
    Artwork Journal with Vegan Leather Cover - Stairway to Eden
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