shereehannah – Page 22 – Sheree Hannah Wellness

Top 5 Gift Ideas For Your Healthy Human

LAST MINUTE GIFT IDEAS FOR YOUR HEALTHY HUMAN

23 / DECEMBER / 2020

SHEREE'S HEALTH DIARIES

What better gift, than the gift of HEALTH this Christmas! Especially after the year we have all had! Chocolates, alcohol and your favourite holiday treats might be off the wish list this year for that health crazed person in your life!

Sure we all like to let off some steam, and have some balance, but sometimes it is nice to know that your lifestyle choices are respected by those around you (as a gym bunny myself)!

Whilst you could opt for the typical healthy supplements like protein powders or some magnesium and omega 3’s, why not look for something a little more unique to treat the health nut in your life!

Not everything healthy has to break the budget either, so I have included a range of gift ideas below to fit everyone's budget!

Below are my TOP 5 Suggestions for Your Health Focused Human!!

TOP 5 GIFT IDEAS

GIFT #1: Eve Wellness Co. Hormone Test

Whether you are treating a male or a female this year, the Eve Wellness Co. Hormone Test is great for both! Speaking from experience, it can be such an incredible feeling knowing exactly what is going on in your body!

The Eve Wellness Test measures your hormone levels (through gold standard level of testing - dried urine sample), and gives you a comprehensive report back with structured guidelines and tips to help regain balance in your body!

If your healthy human is wondering why they aren’t getting the gains they are after, or struggling with terrible periods, mood swings or weight gain, this can help get to the bottom of WHY!! (And I promise, they won’t find it offensive… maybe just don’t say ‘this gift is because of your mood swings’ in the card!

Click here to learn more or purchase: https://evewellness.com/store/

GIFT #2: Healthy Snacks - Bliss Ball Mixes or Bone Broth

I cannot tell you how thankful I am when I receive these as gifts! If your healthy human is quite busy, sometimes it can be hard to grab something other than a protein shake or apple and peanut butter as a snack, so why not treat them to something delicious and nutritious that doesn’t take much time to make!

My favourite suggestions are:

Real Rad Balls by Real Rad Food
Bone Broth by Mitchell’s Nutrition

These are super easy and quick to whip up! Plus friendly on the wallet! Or you might even put them in a little hamper for your health nut along with some of their other favourite healthy foods!

Click here to learn more or purchase:

Bliss Balls: https://realradfood.co.nz/collections/balls
Bone Broth: https://www.mitchellsnutrition.com/collections/all

GIFT #3: Not Your Average Tupperware - Bamba

Times are changing and gone are the days of using plenty of plastic bottles and containers. It’s beneficial to both the environment and our liver if we make the switch, which is why I was wrapped when Bamba came to life!

These gorgeous containers and drink bottles are made completely eco-friendly and are really consciously designed! I personally have a drink bottle of theirs and love it!

Maybe you could even get yourself a matching one!

Click here to learn more or purchase: https://www.bamba.co.nz/collections/all

GIFT #4: Pamper Time - Massage or Facial Voucher

Despite your healthy humans

best efforts, I can almost guarantee (much like yourself), they don’t really spend much time resting or slowing down! In fact, ‘treat yourself’ is something they struggle with in their vocabulary!

I personally think everyone in my life deserves a little pamper time, so why

not spoil that special human of yours with a little R&R, time to just them! Don’t forget, guys love massages too, and often need it more than us females!

My favourite place if you are living locally is Mooi Skin! Click here to check them out!

Otherwise, do your research and check out the reviews, or go off a recommendation, it is super simple to buy a voucher online nowadays too!

GIFT #5: Personal Training Sessions

Whatever your healthy humans goals are, having an extra set of eyes and coach for support is always going to help them fast track to reaching them! Why not surprise them with a few sessions you’ve paid for in advance!

I used to get a few people asking me of this every year, and it was

always so much fun as a trainer to meet new clients who had such supportive people around them! It doesn’t have to be too expensive either, a lot of trainers start from $40/hour.

Check out your local gym, online or if you are based in New Zealand I recommend looking up the trainers from Les Mills!

Click here to learn more: https://www.lesmills.co.nz/trainers/

BONUS GIFT

My Complete Quiz Bundle!

Now I had to throw in this BONUS pressie idea, because I am a little biased! There is nothing better to me than understanding your body and what is going on with your health!

Which is exactly why I created my ROOT CAUSE QUIZ to help you or your healthy human to get to the root of their health and wellness imbalance!

Not to mention, at the end of the quiz you have the option to treat yourself to a beautiful bundle to help you HEAL the underlying issue(s). How perfect is that! Everything to start the healing journey is inside the bundle, and if you get all the bundles it is practically like doing a 10 Week Program with ME!!

Check it out here: ROOT CAUSE BUNDLE

Whatever you end up buying your healthy human, and however you are spoiled in return, I am wishing you a very healthy, happy and MERRY CHRISTMAS and an incredible NEW YEAR!!

Yours in Health,

Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

Top 5 Wellness Tips To Surviving The Festive Season

TOP 5 WELLNESS TIPS TO SURVIVING THE HOLIDAY SEASON!

16 / December / 2020

Sheree's Health Diaries

It’s that time of year again, and before we know it our bellies are stuffed, the weight is back on, and all our hard work feels like it has been undone!

How many times have you focused on your health all year only to throw it out the window the minute Christmas and the festive season rolls around? Then spend the rest of the next year trying to get your health back!

We all know by now, it’s very easy to lose focus and motivation around the holidays, and why wouldn’t you! More excuses to drink, more yummy foods come out, more socialising… it’s literally a recipe for disaster.

But what if it didn’t have to be?

I am a strong believer in moderation and balance! So, don’t worry these top 5 tips are not about to tell you to give up everything and have a celery juice on Christmas day! Let’s focus on supporting your system through the holiday period so that you don’t end up worse off than where you started!

MY TOP 5 TIPS

TIP #1: KEEP ACTIVE TO KEEP UP YOUR ENERGY + FEELING GOOD!

Our bodies were made to move, and movement helps with everything, from your sleep, to digestion, hormone health and weight! It doesn’t have to be going to the gym everyday either!

Over the break, why not try to get outdoors more if you can, go swimming, for long walks on the beach or out in nature, play sports with family and friends, get a paddleboard, or head to your local yoga studio. If you’re stuck at home, try doing things online!

The easiest way for me to get in my exercise over the holiday period is by doing it first thing in the morning, getting up and going for a nice long walk, then if I happen to go swimming or play some games with friends or family later it is a bonus.

Your body will thank you for it! If you are headed away too, be sure to take some easy, compact equipment, my resistance bands are always on hand! What’s most important is that you give yourself grace! You don’t need to be working out everyday, just encourage gentle movement so that you don’t feel slumpy or yuck (especially after too many wines)!

TIP #2: SUPPORT YOUR LIVER

The load on your liver typically increases this time of year, and not just because of the extra alcohol! The liver, believe it or not, does more than deal with your cocktails or egg nog!

Try to be mindful of just how much alcohol you are consuming, because it can creep up at times! Some key things you can do to give it some extra assistance:

- Keep hydrated, the extra water helps flush out the toxins that the body is being overwhelmed with! Our bodies are 70% water, and alcohol is a diuretic, so adding in some more H2O will go a long way. Even if you’re not drinking much alcohol this festive season, we still need to have a happy liver to process all the other toxins that go in just on a daily basis.

- Eat plenty of cruciferous veggies (broccoli, cauliflower, kale, bok choy, cabbage etc) and if you know that’s going to be hard, try adding in a greens powder to your day, I always take a bottle of Dr Libby’s Daily Greens and Radiant Reds away with me, and add it to a protein shake or morning smoothie so that I know I’m getting a boost of nutrients.

- Keep some activated charcoal on hand! If you know that your food intake, and habits over the holidays might include a few more processed foods, or drinks than normal, show the liver some love, by giving it a bit of assistance with this little hack! The activated charcoal helps drag the toxins out of the gut!

TIP #3: EAT A WELL-BALANCED MEAL (Ideally 3 times a day, but breakfast and before going out is even more important)

We aren’t perfect, in fact generally holiday time tends to bring out our worst habits and poorest food choices, but if you are wanting to feel confident on the beach, energised, and balancing your hormones, eating regular meals that have some wholefood sources of carbs, proteins and fats is KEY!

We want to make sure the blood sugar levels are stabilised as much as possible, as well as something to ‘line the stomach’ before a big night!

Fun fact! Drinking alcohol on an empty stomach not only makes you drunk quicker, but actually promotes ‘leaky gut’ which can lead to food sensitivities, bloating, irregular bowel movements, brain fog and imbalanced gut microbiome over time!

So, line your tummy up and keep your gut happy!

TIP #4: REST, REST, REST

This may sound so simple, but if this year has taught me anything, it is that there are many of us, myself included who struggle to actually switch off!! Yes, sitting down, and blobbing and resting, without any guilt is actually really hard for a lot of us!

These holidays treat yourself to a well-deserved break! It has been an incredibly tough year, and our beautiful stress hormone cortisol has most probably been working overtime for the majority of us. So, help set yourself up well for the New Year with plenty of rest!

My personal faves include journaling, reading, writing, tanning at the beach, spending time with friends and family, and walks in nature! Remove all pressure to be ON, or doing something, and give yourself full permission to switch OFF and unwind! Your body, mind and soul will thank you for it!

TIP #5: ENJOY YOURSELF!

The holidays are about spending time with loved ones, letting your hair down, and relaxing! And after the year we’ve all had, know that you truly deserve to!

Be present with yourself, have fun, enjoy solitude, company, create exciting new memories, take a million photos, switch off from social media, eat fish and chips on the beach, or cuddle up by the fireplace (depending where you are in the world), and know that all is well. You are always loved, and you are ENOUGH!

FINAL THOUGHTS

Enjoy the drinks and food shared with friends, the laughter and happiness all around, notice what brings you joy and find ways of doing more of that. Remove the pressure to show up a certain way, and be your wonderful self, whatever that may look like!

Everything happens exactly as it is meant to! I am sending you all so much light and love! Wishing you a very MERRY CHRISTMAS and a HAPPY NEW YEAR!! xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

Why Counting Calories Could Be Stopping You From Losing Weight

WHY COUNTING CALORIES COULD BE STOPPING YOU FROM LOSING WEIGHT

9 / DECEMBER / 2020

SHEREE'S HEALTH DIARIES

I cannot tell you how many clients come to me after just a few weeks of working together, not able to believe HOW MUCH they are eating, and the fact the weight is shifting more than it ever has before.

This idea that you need to be in a caloric deficit to lose weight is a concept I believe to be extremely outdated. For starters, it was first utilised in hospital situations in order to ensure that the patients were getting enough food that it sustained LIFE… and when food was scarce during the depression it was used to again… SUSTAIN LIFE!

If you ask me, there are so many factors that the calorie equation doesn’t take into account when you are looking at using it for weight-loss. For example, your body's ability to actually burn body fat as a fuel source, the health of your liver, gut, thyroid, how well your hormones are balanced, and your body's ability to regulate insulin levels.

SHIFT YOUR MINDSET

It is about time we shifted our mentality and way of thinking around this, as more often than not, when we are on a low calorie diet (e.g. 1200 - 1600 calories), we are not only starving ourselves, but more than likely putting in food that our body’s don’t even know how to breakdown and absorb.

Think about it… that low calorie sauce/protein bar/snack contains how many artificial ingredients that you probably don’t even know how to pronounce, and a bunch of numbers too.

If you don’t know what they are, chances are neither does your body, not to mention the side effects these synthetic substances can have on your insides (thus affecting your outsides).

In addition to that, the body actually goes into a state of STRESS when it is being deprived of nutrients in calorie deficits that are too extreme, resulting in the body actually driving up the amount of fat you store after each meal! (Counterproductive right?)

HERE'S WHAT I PROPOSE:

What if we shifted our mentality from counting calories to counting nutrients, how many colours can you get on your plate from REAL WHOLE FOODS?

What if we ditched the ‘low fat’ alternatives (because in reality all they have done is taken out the fat and pumped the food full of sugar and salt)?

What if we instead focused on LISTENING to our body’s internal hunger cues, instead of being restricted by a certain NUMBER of calories we could eat, and looked at HEALING the underlying issue of the weight that has been gained.

There’s a beautiful quote that I have adopted from the lovely Dr. Libby - You don’t have to lose weight to be healthy, you need to be healthy to lose weight!

So, what really is healthy? If you are struggling to understand why no matter how little calories you eat, or how much exercise you do, you still can’t shift the stubborn pounds, then let’s get to the ROOT CAUSE!!

If you want some insight on what might be driving that, click this link to take my free ROOT CAUSE QUIZ! Let’s get you healthy and happy and in the body you truly desire!

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

The Real Reason You Are Not Seeing Results

THE REAL REASON YOU ARE NOT SEEING RESULTS

3 / DECEMBER / 2020

SHEREE'S HEALTH DIARIES

Keto, paleo, vegetarian, sugar free, gluten free, dairy free… diet after diet after diet. If you’re sick of being on the rollercoaster of restriction listen up. No diet is going to heal you if you don’t know what you are treating.

Would you trust a doctor that just gave you pills before listening to your symptoms? I sure hope not… then why do we prescribe ourselves food without listening to what our body needs?

FOOD IS MEDICINE

Let me say that again… FOOD IS MEDICINE! Whether you buy into that or not, what we eat is where we get our nutrients from and what our body uses as building blocks to grow, heal, support, repair and nourish ourselves on a daily basis.

And if you’re honest with yourself, you will know when you are truly feeling good and when you’re not, no one likes waking up tired, with no energy and storing extra layers around their tummy, thighs or back of the arms!

Or maybe it’s the constant bloating, PMS, irregular bowel movements that’s getting you down. Either way, we both know a krispy kreme donut probably isn’t going to help the situation.

Unfortunately, food in this case isn’t the answer. You could be eating as healthy as a horse and as clean as my mother’s kitchen (it is always sparkling), and still be struggling to see the results you want!

I know, I’ve been there… and I’ve worked with hundreds of clients that have had the same issue.

FINDING THE ROOT CAUSE

If we don’t know what is driving the body to bloat, store fat, deplete us of energy, how can we expect to know how to fix it. This is why it is so important to get to the ROOT CAUSE!!

I’m going to be honest with you, it is a pet peeve of mine for symptoms to just be labelled as NORMAL or just cast under a very wide umbrella of let’s say IBS (irritable bowel syndrome). That doesn’t solve anything! What is driving those symptoms is what I want to help you get to the bottom of!

This is exactly why I have created my FREE ROOT CAUSE QUIZ!! To help you get to the bottom of why these symptoms are haunting you! Click the link above to take it!

Now this quiz is by no means a diagnostic tool, but it is definitely an incredible place to start and can give us clear insight into what might be driving those issues. Rather than blaming the diet, there is a strong possibility that there is something else contributing… inflammation, burnout, hormones, the liver, gut health, thyroid issues etc.

So, this quiz is the best place to start! From here we can gauge our next steps and dive a little further! I hope you find some insight and answers, and remember YOU know your body better than anyone else, you have the right to question if something doesn’t feel right, and you also don’t have to accept ‘that’s normal’ as a response or solution.

HAVE FUN AND UNDERSTAND YOUR BODY!! TAKE THE QUIZ!!

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

5 Reasons You Need Bone Broth in Your Life

5 Reasons You Need Bone Broth In Your Life

25 / NOVEMBER / 2020

Sheree's Health Diaries

5 Reasons You Need Bone Broth in Your Life, Like Yesterday!

Bone Broth is thrown around a lot lately, and it comes with the same question a lot of nutritional products do… is it really worth all the hype?

In short, the answer is YES! But no-one really takes anything just because someone says, so let me fill you in on WHY this incredible nutrient rich food is a staple in my home and daily life!

Bone broth has been around for thousands of years, dating back to our caveman days where no part of the animal was wasted… including the bones. (We have a LOT to learn from our ancestors).

The remaining carcusses and bones were boiled into a broth and consumed, much like we consume chicken soup in the winter (hint: there’s bone broth in your chicken soup).

Think about your common cold, we want to reach for something warm and nourishing right, and chicken soup is one of the first things that comes to mind, but why?

Believe it or not, despite the fact this is an ancient tradition passed down through generations, our body also knows what is good for it. We just have to give it a chance to listen.

Bone broth is commonly linked to digestive and gut health benefits, and rightly so! It is also extremely beneficial for our joint and skin health, immune system, it has anti-inflammatory benefits as well as improved sleep and metabolic function.

Which brings me to the TOP 5 REASONS YOU SHOULD BE DRINKING BONE BROTH… like yesterday!

THE HEALING PROPERTIES OF BONE BROTH

1. Supports your digestive system and gut health:

With so many issues with gut health nowadays such as leaky gut, food intolerances, SIBO, irritable bowel syndrome (IBS), irritable bowel diseases such as Crohn’s and ulcerative colitis, it is no wonder we are starting to revert back to our ancient medicinal remedies.

Bone broth is rich in both collagen and gelatin that contain amino acids essential to help coat and line the gut, reducing inflammation and actually HEALING the gut lining that is damaged as a result of the chronic stress it has been exposed to over time. It is the glutamine (from gelatin) that has been shown to be particularly beneficial in healing and sealing the intestinal tract walls.

The healing properties of bone broth, and its link to reducing leaky gut, have also been shown to reduce anxiety, depression, allergies, food intolerances, and acne (as these are often a byproduct of leaky gut syndrome).

2. Improves joint and bone health:

Those amino acids aren’t just great for your gut… collagen is the main protein inside your bones, tendons and ligaments. In the process of cooking the broth, collagen is broken down into gelatin which contains the amino acids proline and glycine which are key building blocks for our connective tissue and bones.

Bone broth is also a fantastic source of minerals such as magnesium, calcium, and potassium, all of which are required to help build strong healthy bones and key nutrients for our cartilage glucosamine and chondroitin. The marrow from the animal bones also contains selenium, omega 3 fatty acids, boron, vitamin A, vitamin K, zinc and iron! These nutrients release into the broth during the cooking process making them super easy for the body to absorb.

3. Anti-ageing and skin health benefits:

Bone broth is super rich in collagen (as you can probably tell by now), but those benefits of collagen are not simply limited to our gut and bones, they have incredible benefits for the skin as well.

The reason collagen is one of the big players in the beauty industry is because it is a protein that is found in both the skin and connective tissues, it is what we lose as we age and therefore (wrinkles), it gives the skin the bouncy youthful look. It has also been linked to stronger hair and nails.

Unfortunately our collagen stores start to break down and reduce from 25 years old!!! Having bone broth regularly will provide you with your collagen intake to help with those anti-ageing benefits, paired alongside a great skincare routine your body will thank you for it in years to come!!

4. Supports your immune system and can reduce inflammation:

70% of your immune system lives in your gut, so the fact that bone broth is great for gut health already speaks volumes. Not to mention the bone broth contains key amino acids in fighting the common cold such as cysteine, glutamine and arginine. These aid in the reduction of inflammation, breaking down mucus and clearing the respiratory system.

Whilst we may need a small amount of inflammation from time to time, it is the chronic inflammation from ongoing stressors (internally and externally); think work, food, mental state, relationships, exercise etc that can cause wear and tear on the body at a more rapid rate than it can heal.

So having these amino acids as part of your daily or weekly routine can help reduce the inflammation and stress on the body, help the healing and recovery process too! Win-win!

5. Aids sleep and weight loss:

Probably two of the most common complaints I get as a wellness coach, is people struggling to sleep and to lose weight, so if there is going to be something that can help with both, then it is a win in my books!

There is research to show that the amino acid glutamine (found in bone broth) helps maintain energy and boost our metabolism, it is one of the reasons why it is so great to drink during a fast (check out my 4-day gut reset fast here) - Link to blog. There is also the amino acid glutathione in bone broth that helps in the building/recovery of muscle. As we know, the more muscle mass we have on the body, the more fat we burn at rest as it increases our BMR (basal metabolic rate). These are a few of the key ways bone broth can aid in weight loss.

When it comes to sleep, it is in my opinion the most IMPORTANT element to consider when we look at health and well-being. There isn’t a single process in the body that isn’t affected by sleep. If we can find a way to not only get optimal quantities of sleep but QUALITY, we are going to be feeling healthier and happier all around (and as a byproduct can often shift weight/heal the gut too.)

Bone broth can help relax our central nervous system as it contains the amino acid glycine. This in turn helps us fall asleep. It also contains some magnesium which is essential for a good night's sleep too. So whilst it can promote energy, it can also be used to wind down and could be something you think about adding to your evening supplement routine.

WHERE TO FIND BONE BROTH

When it comes to bone broth, you cannot go past a good batch of homemade chicken broth that has been slowly cooked for 24 - 48 hours! However, if you are also a busy human like myself this isn’t always an option which is why I have the powder from Mitchell’s Bone Broth every single morning (before breakfast). So quick, easy and simple! Then when I get a chance, I’ll get a homemade batch going!

So there you have it… all the reasons bone broth should be or could be a part of your diet! Enjoy!

Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

4 Day Fast Gut Reset Reflection

MY 4 DAY FAST GUT RESET REFLECTION

11 / NOVEMBER / 2020

Sheree's Health Diaries

As many of you may have seen on my instagram, a couple of weeks ago, I completed a 4 day fast as both an experiment and a RESET!! It was quite the journey and I learnt a lot about myself and my body! It was a concept I first discovered reading Dr Michael Ruscio’s book - Healthy Gut, Healthy You

To give you a bit of context, I have never been a big fan of fasting, in regards to intermittent fasting like the 16:8 diet, because a lot of the research and benefits have only been done on males, and the side effects for females often aren’t worth doing this kind of fast.

However, I have done a 2-day fast in the past from Dr. Axe in the aim to help heal my candida and I couldn’t believe how good I felt, and that I managed not to eat for 2 days. So I decided that I wanted to apply the same concepts from both fasts, but with my own spin, and so created my own 4-day reset.

The idea around the reset or as Dr. Ruscio calls a modified fast, is that it allows your gut a chance to repair and restore, it gives the gut a break and allows a chance for healing. Using the analogy of giving the body a rest if you’ve sprained an ankle. If you are constantly overloading the digestive system with foods, it often is focusing on processing that and cannot truly do the repair work it needs on itself.

So, being aware that this year has caused me a fair amount of stress, that my candida was having a flare up, and I needed an energy boost/reset I decided to embark on a little trial run! You can see my live 4-day commentary on my experience over on my instagram @strengthen.heal.nourish under my highlights section too.

For someone who LOVES food, I wasn’t sure I’d be able to get through a full 4 days, but I was determined to try! And I DID! It’s not to say I wasn’t hungry from time to time, but I managed to combat this by adding in a little lemon, honey, ginger hot drink to tide me over (only 1 tsp. of honey - not to worry).

HERE'S WHAT I NOTICED

DAY ONE: I felt GREAT! I couldn’t believe how much energy I had, how the brain fog instantly cleared and I wasn’t even hungry until around 3.30/4pm. I did some light yoga in an attempt to tone down my physical output, and then had a super clear mind. Had a little trouble falling asleep however, and learnt that I cannot take my supplements on an empty stomach or I will feel nauseous.

DAY TWO: I woke up feeling like DEATH, I had the most terrible nights sleep, tossing and turning, getting up to pee, and just really didn’t feel like I had gotten any rest at all. My apple watch which I use to track my sleep on Autosleep app, showed I hadn’t got anymore than 15 minutes of deep sleep (and I normally average 2 hours). So, I wasn’t too happy with this, but nevertheless, I had to continue on my day.

Day two was the most tiring, I was exhausted from the lack of sleep, and despite the fact I wasn’t that hungry, I was definitely not 100% focused or energised like the day before. I even had to have a power nap during the day. I had 2 x lemon, honey, gingers alongside my bone broths to get me through, as I was teaching a HIIT class that evening… great idea right!

To my surprise, it was quite possibly one of the best classes I have ever taught! I was so stoked! My mental clarity and energy really picked up after around 3pm and I was on fire!! The class was damn hard, and every muscle ached (in a good way), but I think that’s what made it even better!

DAY THREE: Again, the sleep was terrible, by this stage too, bowel movements had become pretty much non-existent which was such a strange feeling, and it was like I had a bunch of toxins that were ready to be released, but the only way out was through urination and sweat.

Day three was probably the day I felt my best, despite the lack of sleep, my energy and mental clarity was fantastic, I had the energy of a 5 year old on sugar! I was bouncing around the room, spot on with my clients, did a dance/yoga session outdoors in the sunshine, and felt like I was truly healing, mentally, emotionally and physically.

Remember the gut plays a role in all areas of our life, influencing our mental and emotional state too! Not just our physical. So I was wrapped with how I was progressing. There was a slight bit of tiredness seeping into my evening clients, but I pushed through nonetheless.

DAY FOUR: The final day! I woke up feeling like I had been hit by a bus, literally no energy to even move out of bed, I was exhausted, couldn’t even keep myself from nodding off during my morning meditation and reading. Everything ached, the lack of sleep was really wreaking havoc on my body.

I actually was fortunate enough to be able to have another little sleep for 30 minutes an hour after waking, and I was extremely mindful that ‘that time of the month’ was due the next day and is often when we get the most tired. However, after my nap, I woke up feeling a million times better, and energised and continued to feel this way for the rest of the day.

I had intentions of doing some strength training this day, but I listened to my body instead and just did some light yoga flow again as I didn’t want to wind up exhausted. I knew my sleep wasn’t going to be the best again either, the hunger was pretty much non-existent by this point and I felt like I could just keep going. However I was excited to eat something and get the bowels moving again.

DAY FIVE: As predicted, my sleep wasn’t the best, but I was thankful to have completed my 4 days and the reset I felt was well worth it!! I was never doing this to lose weight, but was really curious what would’ve happened and I had dropped 3kgs in the 4 days. So, there was obviously a massive calorie deficit, but my body had let go of a lot of toxins too!

The first meal I had I noticed instant brain fog, but that left after an hour. Energy levels stayed constant, but my appetite had really shrunk. I struggled to finish even my breakfast. It has been very much the same for the past two weeks which I have found super interesting.

All in all, it was a great experience and experiment, and something I would highly recommend to my clients, in fact I am designing a comprehensive guide to walk you through a 4-day gut reset (so watch this space)!

OVERALL HERE'S WHAT I EXPERIENCED

→ Increased + sustainable energy

→ Improved mental clarity

→ Increased focus + productivity

→ Increased mobility

→ Decreased stress

→ Decreased inflammation

→ Decreased appetite

→ Decreased deep sleep

It was super interesting about the sleep, and something I am doing more research in, but I am still noticing the benefits of the fast now. The most amazing part was that I truly felt ALIVE within my body!

If you have any questions about this, or are interested in doing the 4-day gut reset fast DM me on Instagram or comment below your thoughts or questions!!

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

Protein Banana Bread Recipe

PROTEIN BANANA BREAD RECIPE

11 / NOVEMBER / 2020

RECIPES

Protein Banana Bread Recipe (DF/GF/RSF/Egg Free/Paleo) - Makes about 6 Serves/Small Loaves

If you’ve been following me on instagram at all, you will have seen that this recipe has been a long time coming! I have tried and tested SO MANY different combinations, only to have had them not rise, not cook all the way through, be hard like rock, or crumbly and break before the knife cuts through them…

But I have persevered in the hopes to bring you what I can finally say is a PROTEIN BANANA BREAD that actually has a decent serve of protein in it, and is refined sugar free, dairy free, egg free (vegan), and gluten free! Oh and it is moist and DELICIOUS TOO!

Why? You ask, have I been trying so hard to achieve this? Well, I’ve never been a big breakfast eater, oats are not the best for coeliacs, and I found out I have an egg intolerance so the less I eat of them the better, so my breakfast options bar a smoothie or chia pudding have been rather boring or limited, especially when I aim to eat a well-balanced diet.

So, I decided I wanted to have banana bread, it is warm, filling and delicious, the only issue is, even ‘healthy’ alternatives had eggs, or not enough protein. You see, our bodies crave protein and fats first thing in the morning, not carbs, this is to start the day with a balanced blood sugar level. If we load up on carbs, have an insulin spike and crash it is not only going to wreak havoc on our hormones and weight, but our energy too, which is not something we need when we are as busy as we are.

That is why I was so determined to have a high protein banana bread that was simple, healthy, delicious and nutritionist approved for BREAKFAST! And there wasn’t one anywhere, so I made this recipe to fit the bill.

This recipe also has a decent amount of fibre too so it is great to aid digestion (aka get the bowels moving) in the morning! Let me know what you think in the comments below if you give it a try!!

I hope you love this yummy breakfast or snack idea as much as I do! ENJOY!

INGREDIENTS

DRY INGREDIENTS:

½ cup almond meal
¼ cup psyllium husk
1 ½ tsp baking soda
2 tsp. cinnamon
6 tbsp. chia seeds
1 cup Real Rad Protein Powder (hormone supporting too)

WET INGREDIENTS:

3 ripe bananas
½ cup almond milk
4 tbsp. coconut oil
2 tsp. vanilla essence
3 tbsp. maple syrup

METHOD

Set the oven to 160 degrees Celsius or 320 degrees Fahrenheit on fan bake.
Place all the dry ingredients into a large bowl and mix well until combined.
Add in the wet ingredients one at a time, mixing by hand with a large spoon or spatula.
Spray mini loaves tray with a light coating of olive oil spray, and then spoon the mixture into the loaves tray. Then place in the oven for 12 - 15 minutes. Check if they are done by placing a fork into a loaf, if it comes out clean they are ready.
Once cooked, remove from the oven, allowing it to cool in the tray, then gently pop the loaves out. One mini loaf = one serve.
Store in an air-tight container for 4 - 5 days or freeze for up to a month.
If you would like to just make one loaf, then place into a bread tin and cook for 30 - 40 minutes.

Let me know what you think, and feel free to share your recreations on instagram, be sure to tag me @strengthen.heal.nourish I love seeing them!

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

How I Reset My 2020 After Being The Heaviest I’ve Ever Been

HOW I RESET MY 2020 AFTER BEING THE HEAVIEST I’VE EVER BEEN

04 / November / 2020

Sheree's Health Diaries

I’m not going to lie, I wasn’t SHOCKED when I stepped on the scales after lockdown… I’m not normally a fan of the scales, in fact I don’t own any, but I was curious to see what changes my body had gone through after the first 8 weeks I was stuck in mandatory lockdown.

With more stress, less time, longer days, less energy, more food, less weight training, I couldn’t be surprised with the fact that the scales had jumped up!

In fact, coming out of LOCKDOWN 1.0 I was the BIGGEST I have ever been.

I was even too scared to post this photo both here and on instagram because of how much I judged myself, and the fact that I had allowed myself to get my body to this state (even as a wellness coach).

MY TRUTH

Don’t get me wrong, I believe in beauty in all shapes and sizes, but anyone who has been on a ‘weight loss’ journey will know there are times where you just feel UNCOMFORTABLE in your skin, no matter what size you are.

For me, this wasn’t about the weight, it was about how much I had mistreated my body. The number on the scales was just a reflection of that.

The toll that the stress had taken from this quarantine, had meant I had turned to food as a way of de-stressing and coping with my overwhelm and being overworked.

Let me paint the picture for you, over lockdown I took on too many collaborations, LIVE trainings, clients and new projects, working 12 - 14 hour days, in amongst that trying to get in a workout, journaling, yoga, mediation, time with family/relationships, cooking EVERY MEAL, and managing to run my business.

There were days where I was literally so overwhelmed and stressed (and my cortisol was that high), that I would burst into tears in the middle of training. This was my first warning sign!

My whole lifestyle had changed, I was now behind a computer 95% of my day, making sure I did yoga daily as some effort to get myself calm and still keeping up ‘weight training’ with what little equipment I had 5 x a week.

My poor body was in absolute shock! Whilst I was putting in a few methods and measures to make sure I didn’t completely shut down, my body needed something more to cope with the stress, and this is where the peanut butter cup ice cream came in.

I would, in all honesty, sit down, with a tub of ice cream at the end of each night and polish off at least half (if I decided to share it with my partner). My body was craving the carbs + sugar to nourish my worn out adrenals and energy.

As a result, I got my body to an immense state of inflammation, hormones began to go in disarray, gut issues came back, not to mention my mindset was SHIT because how could I be a wellness coach, if I wasn’t even able to walk my own talk.

This is where I became my client all over again!

RESETTING

Now in the shoes of where most of my clients come to me, I saw this as an opportunity to retest my methods, and RESET my body, aiming to be even stronger, healthier and happier than ever before.

Again, this wasn’t about shifting the weight, but as you probably know, weight loss is often a byproduct of being healthy!

I knew the necessary steps I had to take, and I’m really proud of myself, that this didn’t trigger a relapse for me, and bring back my need to induce vomiting. It also wasn’t ‘binge eating’, because I was consciously aware of what I was putting into my body, and how much, had complete control over it, I just wanted to eat it and knew it was serving me in the moment to get me through this stressful time!

However, this FULL RESET was needed to get me back to my optimal health and well-being, physically, mentally, emotionally and spiritually!

Our bodies are constantly changing, and adapting to what is around us, which is why it can be so damaging to our physical and mental health if we focus solely on the destination rather than the journey.

The issue I see with a lot of diets and ‘fitness challenges’ out there, is that it isn’t sustainable. It’s more focused on what you can achieve in ‘X’ weeks, and then good luck from there… often with the hope you will fail, then need to do another one so they can make more money off you!

And THIS is why I created RADIANCE RESET! A 4 Week Fast Track, designed to give you back the body you deserve to have!

It didn’t take me long to get myself back into great habits, and heal, and RESET my body to a point where I was THRIVING again! So, I wanted to create something to show you just how easy it could be for you too!

I know 2020 had the same effect on so many of us, maybe yours didn’t result in countless tubs of tip top peanut butter cup ice cream and tears, but I know for a fact, mental and physical health was impacted for many on a number of levels!

I hope that my vulnerability, and honesty will allow you to see that even Wellness Coaches aren’t 100%, 100% of the time, but reaching your optimal health doesn’t have to be hard, or involve countless hours of cardio and calorie counting (these certainly aren’t the methods I used). I know this RESET and the RESULTS are possible for you too!

It’s time to shine, it’s time to RESET and radiate your beautiful energy and light! (And we do so by taking care of our body and mind first!)

Enroll now! This is a course you won’t wanna miss!

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

Creamy Pumpkin Soup Recipe

CREAMY PUMPKIN SOUP RECIPE

28 / OCTOBER / 2020

(DF/GF/RSF) - Makes about 4 Serves

Whether it’s summer or winter, you can’t go wrong with a beautiful creamy pumpkin soup! This recipe is actually taken straight out of my new 4 Week Radiance Reset Program, is refined sugar free, dairy free and gluten free. You could even swap out the shredded chicken for a vegan/vegetarian protein alternative like chickpeas.

Whilst I am all about the taste, and this pumpkin soup is super creamy and delicious, it is also super important to NOURISH our bodies! Pumpkin is high in an antioxidant called beta-carotene which gets converted to Vitamin A in the body.

Beta-carotene is what gives the pumpkin it’s lovely orange colour and when it is converted into vitamin A in the body, it can be very beneficial for our immune system, eye health (vision), and healthy skin (yes you need to ingest it internally, not just apply it externally).

I hope you love this yummy bowl of goodness as much as I do! ENJOY!

RECIPE

Ingredients

o 1 large pumpkin (roasted in cinnamon + cumin)
o 1L veggie or chicken stock
o 1L unsweetened coconut milk
o 1 clove of garlic (optional)
o 1 tsp. cumin
o 1 tsp. cinnamon
o 100g shredded chicken
o 1 handful of spinach
o Salt + pepper to taste
o Any other veggies you want to add after the soup is cooked to make it “chunky”

Method:

Chop the pumpkin up into small pieces and lightly spray with olive oil cooking spray, sprinkle with cumin and cinnamon and roast in the oven for 40 minutes (you may want to do this another night so prep is easier).
Once pumpkin is cooked, add the stock, coconut milk, garlic, cumin, cinnamon and salt + pepper to a large pot on medium heat and let it all simmer.
Once it has reached a boil and all ingredients have softened either allow it to cool and put into a food processor or blender, or use a stick blender to mix it all to a creamy consistency.
Serve with shredded chicken and mix in a handful of spinach as well as any other veggies.

Let me know what you think, and feel free to share your recreations on instagram, be sure to tag me @strengthen.heal.nourish

P.S. If you are ready to GLOW UP and truly start the transformation from within, check out my Radiance Reset 4 Week Program

The Radiance Reset that I have created is about far more than just giving the body a kick-start, it’s about showing you what beauty you already have inside of you!

It’s time to shine, it’s time to GLOW UP and radiate your beautiful energy and light! (And we do so by taking care of our body and mind first!)

Enrol NOW! This is a course you won’t wanna miss!

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

Master Your Morning Routine

MASTER YOUR MORNING ROUTINE

21 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

My 3 M’s for the Perfect Morning Routine:

Let’s get one thing clear, if you don’t have a morning routine… NOW is the time to start. This is a GAME CHANGER! Your brain is actually in Theta state in the morning, meaning it is in prime relaxation mode, not only this but you can tap into your creativity and intuition on a far deeper level than any other time.

We want to CAPITALISE on this! What better time to include some meditation, mindfulness, journaling or reading when your monkey mind is quiet and your brain is like a sponge, open and eager to learn and listen.

The state you start your morning in, is going to set you up for the entire day. (This is also why it’s so important to get a good night’s sleep!)

If the first thing you do when you wake up and check your phone, scroll through social media or check your inbox, you are missing out on not only priming your mind for a day full of positivity and productivity, but you’re likely to fall into the trap of stress, overwhelm, comparison (all within 5 minutes of turning off your alarm!)

So, here are 3 simple steps to maximise your productivity and positivity by making them a MUST in YOUR MORNING!

MINDFULNESS

Whether this is journaling, mediation, breathing or just taking some time to be with your thoughts, we want to utilise our Theta state, and the insight it can bring us by slowing down in the morning, instead of starting our day in such a rush.

By setting intentions at the start of the day, filling our mind with positive messages or simply resetting the nervous system, your body will thank you for it.

I used to rush out of bed with enough time to shower and get ready for work at 5.30am in the morning, only to turn up still half asleep and as if my brain was running on empty!

This wasn’t fair on my body, mind or my clients, so I shifted gear! I MADE extra time in the morning by getting up 30 minutes earlier, added in meditation and a little movement and some bone broth to kick-start the metabolism and suddenly my whole day shifted. No more RUSH!!

MOVEMENT

This doesn’t need to be a full blown workout (although it might be), but ultimately you want to be increasing your circulation first thing in the morning so your body has fresh, oxygenated blood pumping around. If workouts aren’t your thing, try a light walk or some yoga flow!

My personal fave is about 15 - 20 minutes of yoga flow followed by a light walk listening to a podcast! Remember, just like any movement, it needs to be something you enjoy so you don’t have to worry about consistency, it just becomes something you want to do, not have to do!

MEAL

Yes… Break-the-fast! If you want to avoid a major cortisol spike first thing in the morning, eat within the first hour of waking. This doesn’t have to be the biggest meal of your day, but ideally it contains some good fats and protein!

If you are someone that struggles to eat within the first hour of waking, it could be a sign your stress hormones are already wreaking havoc on your body! So start small, this might be a cup of bone broth, or a light smoothie or protein shake, but slowly work your way up to a proper meal once your hunger hormones kick in!

NO MORE EXCUSES:

Remember, you make time for the things that matter, if you want it, you will get up just a little bit earlier to add these in! (Even if it’s only 5 minutes - it’s what’s manageable!)

My Morning Routine varies from day to day, but I still make time for all 3 M’s!

I’ve popped my ideal morning (which happens 2-3 times a week) and my busy day morning routines below so that you can see what’s possible!

IDEAL MORNING:

- 7am: Journaling + Meditation

- 7.45am: Reading + Breakfast

- 8.30am: Light Walk w/Podcast + 20 minute Yoga Flow

BUSY MORNING:

- 6am: Meditation + Diaphragmatic Breathing

- 6.15am: Mini-Stretch Session

- 6.30am: Bone Broth

- 7am: Journaling + Breakfast

I would love to know what you’re going to add/remove from your morning routine, let me know in the comments below!

Your Wellness Coach,

Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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LAST MINUTE GIFT IDEAS FOR YOUR HEALTHY HUMAN

23 / DECEMBER / 2020

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Sheree's Health Diaries

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SHIFT YOUR MINDSET

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Sheree's Health Diaries

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Sheree's Health Diaries

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OVERALL HERE'S WHAT I EXPERIENCED

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PROTEIN BANANA BREAD RECIPE

11 / NOVEMBER / 2020

RECIPES

INGREDIENTS

METHOD

SHEREE BEAUMONT

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HOW I RESET MY 2020 AFTER BEING THE HEAVIEST I’VE EVER BEEN

04 / November / 2020

Sheree's Health Diaries

MY TRUTH

RESETTING

SHEREE BEAUMONT

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POPULAR

CREAMY PUMPKIN SOUP RECIPE

28 / OCTOBER / 2020

(DF/GF/RSF) - Makes about 4 Serves

RECIPE

SHEREE BEAUMONT

INSTAGRAM

POPULAR

MASTER YOUR MORNING ROUTINE

21 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

My 3 M’s for the Perfect Morning Routine:

MINDFULNESS

MOVEMENT

MEAL

SHEREE BEAUMONT

INSTAGRAM