5 Easy Ways To Increase Your Energy Instantly
5 EASY WAYS TO ENERGISE YOUR BODY INSTANTLY
15 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES
Do you find yourself in need of an energy boost? Contrary to popular belief, the solution isn't found in an extra cup of coffee or squeezing in more hours of sleep. I'm about to share a secret with you—consider it your personal energy reset button. These simple swaps can help you regulate your nervous system and restore vitality in a way that aligns with your well-being.
ENERGISE YOUR BODY WITH THESE 5 TIPS
🔌Unplug + Reconnect: swap your morning scrolling for 10 minutes of journaling
Step away from the constant hum of screens and carve out a quiet space to reconnect with yourself. A few minutes of deep breathing or mindful reflection can work wonders.
That first hour of waking is essential to setting yourself up for an amazing day, and if you jump into comparison, low energy content that most of our feeds are filled with, you instantly program your brain to operate from that state for the rest of the day.
Journaling on the other hand, will give you a chance to check in and connect with yourself, set intentions for the day, and go inward. So often we are looking outward, it’s the perfect opportunity to optimise your productivity and not open a million thoughts or tabs in your brain to start the day.
The modern world may be digital, but your vitality is analog—take time to unplug and recharge.
🍳 Fuel Your Body: swap intermittent fasting for a high protein breakfast
Think of food as fuel for your body. Kickstart your metabolism and set the tone for the day by having a nutritious breakfast. This simple act provides consistent, stable energy that will sustain you throughout the day. Remember, what you eat plays a crucial role in how you feel.
Aaaaaannd…. as women, it is vital that we don’t skimp on breakfast, this will drive up your cortisol levels, dysregulating your nervous system and your hormones. Do yourself a favour and add a scoop of protein to your smoothie, or have some eggs + bacon to get you energised and thriving!
🌿 Nature’s Remedy: swap another cup of coffee for 5 minutes of sunshine
There's something inherently rejuvenating about spending time outdoors. Nature has a magical way of restoring your energy. Feel the warmth of the sun on your skin, breathe in the fresh air, and ground yourself. It's a holistic remedy available to us all.
It’s amazing how stuffy our brain can feel when we are trapped in the heating or AC. The fresh air is like a fresh breath of energy, bonus points if you can get sunshine (vitamin D), and walk barefoot (grounding recharges our energy tenfold).
💃🏼 Move Your Body: swap sitting for hours to taking the stairs/adding in a 30 minute walk
Physical activity is a potent energy booster. Whether it's a leisurely walk, a rejuvenating stretch, or a spontaneous dance session to your favourite tunes, moving your body gets the blood flowing and invigorates your entire being.
Sitting is the new smoking, and the more time we spend sitting the more our energy becomes blocked, it’s important to get up and move around through the day, take the stairs if you can, park further away, get up every hour or so from your desk and talk a walk, your workout shouldn’t be the only movement you get each day (and hopefully you’re getting that in too).
🧘🏼♀️ Mindful Moments: swap snoozing your alarm for 5 deep diaphragmatic breaths
We think we’re doing ourselves a favour by hitting snooze and sneaking in some extra minutes of sleep, but in reality this lulls the body and mind into a false state of falling asleep. Which actually makes it even harder to wake up again, lowering the energy you start the day with, versus getting up and taking a few deep breaths to calmly start the day.
Integrating mindful practices into your daily routine. Whether it's meditation, deep breathing exercises, or simply being present in the moment, these mindful moments clear your mind and recharge your spirit. In the midst of life's hustle, taking a moment for yourself becomes a powerful act of self-care.
FINAL THOUGHTS
Remember, resetting your energy isn't a luxury; it's a necessity. Your well-being deserves your attention. So, seize a moment today to recharge, and step back into life with a renewed sense of vitality. Your energy is precious—treat it as such.
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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5 Reasons You're Bloated
5 REASONS YOU'RE BLOATED (that has NOTHING to do with the food you’re eating)
8 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES
Do you often find yourself feeling bloated, regardless of what foods you've eaten? If so, you're not alone. Bloating can be frustrating and uncomfortable, but it's essential to realise that there's often more to it than just certain foods triggering your discomfort.
The good news is that many of my clients discover relief after addressing the root causes of their bloating. Let's dive deeper into why you might be experiencing bloating…
CAUSES OF BLOATING (other than food)
1. Stress: stress plays a more significant role in our digestive health than we might think. When we're under high stress, our body shifts its focus away from digestion and into "fight or flight" mode. This response is meant to prepare us for danger, not for digesting a meal. As a result, digestion slows down significantly, leading to gas and bloating.
2. SIBO (Small Intestinal Bacterial Overgrowth): SIBO is a condition where there's an overabundance of bacteria in the small intestine, a place where there usually shouldn't be many bacteria. These bacteria ferment food and create gas. This overproduction of gas can leave you feeling bloated and uncomfortable.
3. Not Chewing Your Food: digestion begins in the mouth. The process of breaking down food starts when we chew, mixing it with saliva. This not only makes it easier for the stomach to digest but also allows for better absorption of nutrients. When we don't chew our food thoroughly, larger food particles enter the stomach. These larger particles are more challenging to digest, resulting in gas buildup and bloating.
4. Low Stomach Acid: adequate stomach acid is essential for breaking down the food we eat. It's the first step in the digestive process. When stomach acid is low, it's like trying to start a car with a nearly empty gas tank. The body isn't fully prepared for the food entering the stomach, which can slow down digestion and leave undigested food sitting in the digestive tract for hours. This undigested food contributes to bloating.
5. Dehydration: proper hydration is essential for healthy digestion. When there's an imbalance of fluids and electrolytes, it can lead to constipation. Constipation means that food moves more slowly through the digestive tract, leading to that bloated feeling.
FINAL THOUGHTS
If you're tired of dealing with bloating and want to address the root causes, we're here to help. We understand that it's more than just about what you eat; it's about how your body processes it.
Comment 'BLOAT,' and let's work together to make relief from bloating a reality. Say goodbye to that uncomfortable, frustrating bloated feeling and embrace a healthier, happier digestive system.
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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Mint Mocha Recipe
MINT MOCHA RECIPE
1 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES
So… after 6+ years being practically caffeine free, I have developed a love of coffee. What I don’t love is the jitters or the anxiety I feel after it though.
This is why I am obsessed with the Soul CBD drops, because they not only add a yummy mint flavour to my morning coffee, but also keep those anxious feelings and shakes away. I feel calm, relaxed and super grounded with this recipe.
YOU'LL NEED
☕️ 1 x espresso shot (I used nespresso)
🩷 1x @get.soul peppermint CBD drop
🥛 1/3 cup milk of choice
🍫 I scoop chocolate bone broth protein powder
🧊 I cup of ice
METHOD
- Pour nespresso shot into large glass
- In a separate glass add milk of choice + protein powder mix with frother until there's no clumps
- Add ice to large glass with espresso shot and mix quickly to get the shot to cool (optional if you want a cold coffee which I did)
- Pour the espresso shot into the other glass without the ice + add @get.soul CBD shot
- Enjoy
P.S. to grab a discount on any Soul CBD product click here and use ‘SHEREE’ at checkout!
As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)
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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MY FAVOURITE BREAKFAST RECIPE EVER 👇🏼(gf protein oats – aka proats) 25 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Honestly one of my favourite things about being in the USA at the moment, is the fact I can eat oats again (because gluten free oats are super accessible here) Aaaaand now I get to combine it with my favourite protein powder from @mitchells.nz YOU’LL NEED 🤍 1 scoop of @mitchells.nz protein powder (I used vanilla, but I LOVE chocolate too) 🥣 1/3 cup gluten free oatmeal🥛 2/3 cup almond milk🍓 1/2 cup raspberries ✨ 1 tbsp. almond butter drizzled METHOD …
INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY! 18 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES What on earth is biohacking though? You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you! Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we’ll delve into four key areas of biohacking that can empower you to optimise your health and vitality. Essentially, biohacking is all about using …
Gluten Free Protein Oat Recipe
MY FAVOURITE BREAKFAST RECIPE EVER 👇🏼(gf protein oats - aka proats)
25 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES
Honestly one of my favourite things about being in the USA at the moment, is the fact I can eat oats again (because gluten free oats are super accessible here)
Aaaaand now I get to combine it with my favourite protein powder from @mitchells.nz
YOU'LL NEED
🤍 1 scoop of @mitchells.nz protein powder (I used vanilla, but I LOVE chocolate too)
🥣 1/3 cup gluten free oatmeal
🥛 2/3 cup almond milk
🍓 1/2 cup raspberries
✨ 1 tbsp. almond butter drizzled
METHOD
- Soak the oats in water overnight or for at least 15 minutes to activate, then strain
- Add the almond milk (or milk of choice) and heat for 2 mins in microwave
- Stir in @mitchells.nz protein powder, add more milk if required to reach desired consistency
- Top with raspberries and almond butter
- Enjoy!
I LOVE this proats recipe as a pre or post-workout snack, it’s super filling, nutritious, and perfect for building muscle with the addition of @mitchells.nz protein powder 💪🏼
Oats are a complex carb so they’ll nourish your body with easy-to-access energy without causing a huge glucose spike.
Berries enhance the sweetness without adding too many carbs or sugars.
Almond butter helps clothe those carbs, giving you energy for longer whilst preventing a glucose spike, keeping your blood sugar levels balanced.
Share this recipe with your workout buddy so you can try it together ✨
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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MY FAVOURITE BREAKFAST RECIPE EVER 👇🏼(gf protein oats – aka proats) 25 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Honestly one of my favourite things about being in the USA at the moment, is the fact I can eat oats again (because gluten free oats are super accessible here) Aaaaand now I get to combine it with my favourite protein powder from @mitchells.nz YOU’LL NEED 🤍 1 scoop of @mitchells.nz protein powder (I used vanilla, but I LOVE chocolate too) 🥣 1/3 cup gluten free oatmeal🥛 2/3 cup almond milk🍓 1/2 cup raspberries ✨ 1 tbsp. almond butter drizzled METHOD …
INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY! 18 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES What on earth is biohacking though? You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you! Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we’ll delve into four key areas of biohacking that can empower you to optimise your health and vitality. Essentially, biohacking is all about using …
HOW I LOST 10 LBS WITH EASE AND KEPT IT OFF FOR GOOD 11 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES I am the leanest, lightest, happiest, and healthiest I have been in almost a decade… And it isn’t from being on a diet or doing a protocol or a whole host of supplements that I’ve been taking. It’s from mastering the basics HOW I MASTERED THE BASICS Regulating my nervous system I stopped letting cortisol have a chokehold on my life, and it shows. Your stress levels directly dictate if your body can burn fat, or if it’s stuck …
Intro To Biohacking What Is It
INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY!
18 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES
What on earth is biohacking though?
You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you!
Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we'll delve into four key areas of biohacking that can empower you to optimise your health and vitality.
Essentially, biohacking is all about using science, technology, and lifestyle changes to upgrade your body's performance. Let's get started with a sneak peek into these biohacks.
KEY AREAS OF BIOHACKING
1. Understanding Your Neurotransmitters
Our journey begins with the fascinating world of neurotransmitters, the chemical messengers in your brain that influence your sleep, energy, and mood. While there are many neurotransmitters, four key players to watch are serotonin, dopamine, GABA, and acetylcholine.
- Serotonin: known as the happiness hormone, it regulates your mood and even plays a role in gut health. Low serotonin levels can lead to depression and poor sleep.
- Dopamine: this is your motivation neurotransmitter. It drives ambition, focus, and that "get up and go" feeling. Managing dopamine can help avoid burnout.
- GABA: think of GABA as your "keep calm and carry on" neurotransmitter. It promotes relaxation and is closely linked to managing anxiety. Balancing GABA and progesterone can be essential for peace and stress resilience.
- Acetylcholine: this neurotransmitter is all about focus, memory, and cognition. It's also needed for muscle movement. Keeping acetylcholine in check can help with mental clarity.
These neurotransmitters are your brain's orchestra, and maintaining harmony among them is crucial for your overall well-being.
2. Saunas and Heat Therapy
The power of saunas and heat therapy lies in their ability to create hormesis, a beneficial form of stress. By exposing yourself to comfortably uncomfortable heat in saunas or infrared therapy, you can reap numerous rewards:
- Circulation and Blood Flow: heat therapy improves blood flow and nutrient delivery, which can help with recovery and vitality.
- Detoxification: sweating helps release toxins, heavy metals, and even excess hormones from your body.
- Stress Reduction: sauna sessions promote relaxation and stress reduction, which can lead to better sleep and hormonal balance.
- Cardiovascular Exercise: heat therapy can mimic cardiovascular exercise by challenging your circulatory system. This is particularly true if you combine it with cold exposure.
3. Ice Baths and Cold Therapy
Ice baths and cold therapy are excellent counterparts to heat therapy. They, too, create hormesis, but by exposing your body to cold conditions. Benefits of cold therapy include:
- Stress Resilience: cold exposure can help you become more resilient to stress as your body learns to tolerate the extra stress on the nervous system and adapt
- Mood and Alertness: cold therapy may lead to increased mood, alertness, and cognitive function, reduced anxiety and improved mental clarity.
- Inflammation Reduction: cold exposure can lower inflammation in the body, which is linked to many chronic health issues, as well as the burning of white fat, which can your boost metabolism
- Strengthened Immune System: studies showed that just 30 seconds of cold showering twice a day reduced sick days at work by 29%
4. Grounding
Grounding, also known as "earthing," involves making direct contact with the earth's surface. Whether you're walking barefoot on the ground or using grounding mats, this practice is thought to have numerous health benefits:
- Stress Reduction: grounding may help reduce stress and promote a sense of calm.
- Inflammation Management: some evidence suggests that grounding can reduce inflammation in the body.
- Improved Sleep: grounding has been linked to better sleep quality and duration.
- Balancing Hormones: grounding has the potential to balance hormones and support overall well-being.
FINAL THOUGHTS
Don't forget that biohacking is a highly personalised journey. Whether you're exploring neurotransmitter balance, diving into saunas, ice baths, or experimenting with grounding, these biohacks can empower you to take control of your health and optimise your well-being.
Experiment, and embrace the world of biohacking to unlock your full potential!
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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INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY! 18 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES What on earth is biohacking though? You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you! Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we’ll delve into four key areas of biohacking that can empower you to optimise your health and vitality. Essentially, biohacking is all about using …
HOW I LOST 10 LBS WITH EASE AND KEPT IT OFF FOR GOOD 11 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES I am the leanest, lightest, happiest, and healthiest I have been in almost a decade… And it isn’t from being on a diet or doing a protocol or a whole host of supplements that I’ve been taking. It’s from mastering the basics HOW I MASTERED THE BASICS Regulating my nervous system I stopped letting cortisol have a chokehold on my life, and it shows. Your stress levels directly dictate if your body can burn fat, or if it’s stuck …
TOP 10 TAKEAWAYS FROM BRENDON BURCHARD LIVE 4 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Coaching Summit Austin, Texas Sept 2023 will be forever imprinted in my heart, mind and soul. To say it was life changing would be an understatement 🙌🏽 The people I had the blessing of meeting The connection, joy and pure love that was in the roomThe wisdom, knowledge, growth that was shared Was something rather remarkable On the 14th – 16th of September myself and 1500 other incredible humans gathered together at the JW Marriott in Austin, Texas to undertake the Coaching Summit led by …
How I Lost 10lbs With Ease
HOW I LOST 10 LBS WITH EASE AND KEPT IT OFF FOR GOOD
11 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES
I am the leanest, lightest, happiest, and healthiest I have been in almost a decade…
And it isn't from being on a diet or doing a protocol or a whole host of supplements that I've been taking. It’s from mastering the basics
HOW I MASTERED THE BASICS
- Regulating my nervous system
I stopped letting cortisol have a chokehold on my life, and it shows. Your stress levels directly dictate if your body can burn fat, or if it’s stuck in fight-or-flight, burning glucose only. - Eating real foods 80% of the time
I fundamentally believe food is medicine and we can use it to heal and change our bodies for the better. Of course, everything in moderation, which is why I aim for at least 80% whole foods. - Finding my community
Having been surrounded by an incredibly supportive and loving community, I’ve had the chance to make connections to fulfil me and help me on my journey. - Drinking 3+ litres of water a day
This might seem like a lot (I know everyone tells you to stop at 2 litres), but hydration is the single most important thing for your body to function. You need to keep yourself hydrated to shed excess weight, too. - Apple cider vinegar before meals
This is incredible for avoiding a blood sugar spike (which would normally signal to your body to store more fat over time), as well as reducing blood sugar dips, stabilising your appetite, too. - Moving my body in ways I love
I’ve always loved training in the gym, BUT there are also other ways in which I move my body daily. I absolutely love walking or doing a soul cycle class. It’s all about balance and finding what works for you. - Listening to my body, always
I trust in what my body asks for, whether that’s an extra rest day, certain food, practising gratitude and self-care. Most importantly, I give my body the respect it deserves and never talk down on myself! - Spending time in nature
Absolutely nothing beats getting some sun and fresh air, grounding yourself in nature, and getting some movement in at the same time, too. It’s the most fundamental way to heal, recover, and reduce stress. - Starting my day with movement
Okay, I talk about how much I love working out but seriously, my favourite thing to do is start my day with any type of movement. This kick starts your metabolism, supports blood sugar levels, and boosts your mood! - Prioritising NEAT every single day
NEAT stands for non-exercise activity thermogenesis, and refers to ways in which we expend energy aside from exercise-related activity, for example things like walking, cooking, or gardening. - Practising gratitude daily
And finally... maybe the most important thing for me, and I couldn’t have shed those 10 lbs without this. Gratitude practices help me stay centred and in tune with myself. Plus, this helps reduce stress (cortisol) levels, which as I mentioned is one of the main things you need to prioritise to burn body fat.
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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TOP 10 TAKEAWAYS FROM BRENDON BURCHARD LIVE 4 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Coaching Summit Austin, Texas Sept 2023 will be forever imprinted in my heart, mind and soul. To say it was life changing would be an understatement 🙌🏽 The people I had the blessing of meeting The connection, joy and pure love that was in the roomThe wisdom, knowledge, growth that was shared Was something rather remarkable On the 14th – 16th of September myself and 1500 other incredible humans gathered together at the JW Marriott in Austin, Texas to undertake the Coaching Summit led by …
WHY I’M DRINKING COFFEE AGAIN… 27 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES After a 6+ year hiatus 😅 If you’ve followed me for any length of time, you’ll know it’s always an HBL (hormone balancing latte) in the morning for me, no caffeine What you may not be aware of is WHY Back when I was studying nutrition at University I was consuming caffeine like it was going out of fashion Wake up – black coffee before opening the gym Drive to uni – energy drink During lectures – energy drink Driving home – energy drink to stimulate me …
BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS – 2 eggs – ½ cup cooked quinoa– 3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs)– ⅓ avocado – 2 stalks of kale stem removed– 1 tbsp. sunflower seeds– 1 tsp. olive oil– 3 spears of asparagus, …
Learnings From Brendon Burchard Himself
TOP 10 TAKEAWAYS FROM BRENDON BURCHARD LIVE
4 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES
Coaching Summit Austin, Texas Sept 2023 will be forever imprinted in my heart, mind and soul. To say it was life changing would be an understatement 🙌🏽
The people I had the blessing of meeting
The connection, joy and pure love that was in the room
The wisdom, knowledge, growth that was shared
Was something rather remarkable
On the 14th - 16th of September myself and 1500 other incredible humans gathered together at the JW Marriott in Austin, Texas to undertake the Coaching Summit led by expert coach and thought leader Brendon Burchard. Ten hour days, 50+ pages of notes, 100’s of connections made and about 40,000 steps later from all the dance parties up the front I was in my ELEMENT!
Whilst I am a qualified holistic nutritionist, my other deep love is personal development and growth. Which is why I integrate these two worlds into the work I do.
But what is a coach? What is coaching? Burchard had us define this multiple times over the course of the conference, and through my own personal experience, listening to each other and Burchard’s definition I concluded the following definitions that feel most aligned with all of the above:
What is coaching?
A guided influential process, facilitating another soul to take the next most powerful step in their life towards their goal or ambition, that enhances their self-awareness, decision making, improves performance and leads to living better
What is a coach?
A coach is an expert in their field who holds a safe space for someone to have a transformative experience on some levels that will positively impact their life and support them in reaching their ambitions, challenging and holding them to their highest level of execution.
MY TAKEAWAYS
Over the course of the 3 days, I had so many breakthroughs, a-ha moments, laughs and felt the most immense joy! Something really powerful in me shifted and I am excited for that to unfold and integrate in the weeks and months to come, however there were some incredible lessons that I know you will find so valuable so I thought I’d share them with you below:
- You are incomparable
There is only one of you, and there only ever will be, comparison is the thief of joy, own your uniqueness and know that you already hold the magic inside of you, the most authentic expression of yourself is needed in this world. - The story you are saying is not the language you need for your next level
Watch your thoughts, you are not your mind, the stories you tell yourself daily is what becomes your reality. If those thoughts aren’t aligned, the way you speak to yourself is not for your highest good, then it’s time to shift your language to elevate to your next level. - The time to have the map is before you enter the woods
Set your intentions, goals and ambitions, or life will set them for you. Start where with the end in mind, it is always easier to work backwards from the bigger picture than to try navigate and make decisions when you are stressed and lost. - Joy is the superpower - the power plant doesn’t have the energy, it creates it
You get to bring the energy, the emotion to each day, and just like a power plant it is your job to create the energy of joy. That is our superpower, to be able to operate from this space and to be able to truly share our magic with the world. This is the frequency of the highest vibration, opportunities and love. How can you be in joy more each day? - THINK BEYOND; vision beyond your circumstances
We can get so trapped in what is right in front of us, so consumed by the weeds in our garden of life that we miss the beautiful opportunities flowering around us. When you come back to your vision, your true north, you see you are so much more than your circumstances, so when you feel stuck or helpless, THINK BEYOND. - When they doubt, you demonstrate
To sound overly generic for a second… ‘Haters gonna hate’ haha. But in all honesty, don’t let others' judgement, doubts or fears be projected onto you. It can be tough when you have big goals and dreams to always have support from those around you (or online). You have to remember, you have a responsibility to yourself and this world to carry out your mission and it can be triggering for others to be able to see you in your bigness. This doesn’t mean you are not worthy or capable. And if they doubt, don’t get defensive, DEMONSTRATE. In time they will see, remember, actions speak louder than words (and soon enough they will be eating theirs haha). - Own the decision fully
This one hit me like a slap across the face. It’s amazing how when you’re someone who is a recovering people pleaser, how hard it can be to truly own a decision out of fear of hurting people, especially if it is a big decision. However, when you make a decision, embodying it FULLY and taking bold action that supports it is the most powerful way forward. - Ask yourself powerful questions:
- Am I operating from a place of being built up or beat down?
- Am I in reaction or intention?
- Am I living in fear or faith? These questions were just a few of the potent ones Burchard shared with us. I encourage you to keep these top of mind to deepen your self-awareness and growth in life.The first one to me, really asks if we are operating out of victimhood, or choosing to see the lesson life is offering us in a moment of hardship (and although it can be hard to see it at the time, there is a gift there) we have a choice in our viewpoint.
The second one to me is being clear on how you respond and what place you take action from. Are you being intentional in how you communicate and behave even when things aren’t lining up for you, or are you operating from a place of reactivity, getting defensive and avoiding responsibility.
The third one to me is coming back to a lesson I have felt deeply this year… a lesson of trusting life. When we choose to live in faith over fear, we trust that life is always working out for us, versus happening to us. What are you choosing at each moment?
- The difference between ordinary and extraordinary is just that extra 2%, and after that extra mile there’s no traffic (Paula Abdul)
So many of us (myself included), have a tendency to stop at ‘good’ when greatness is just an extra mile away. One of my intentions I’m carrying with me after this summit is to yes, take messy action (rather than inaction due to perfectionism), but also to continue to strive for that EXTRAORDINARY. It’s not that much more of a jump, but the view is so exquisite on both the journey and destination. - REMEMBER: (my final words + thoughts)
You get to be everything you want in this world 🤩
You hold the power, the magic, the responsibility within ✨
You get to LIVE. LOVE. MATTER. ❤️
To BRING THE JOY 🥹 into every single moment
FINAL THOUGHTS
We also had the pleasure of celebrating @brendonburchard ‘s 100TH 4 DAY EVENT! 💯💯💯 This is quite an achievement. Burchard has been in the coaching industry (and paving the way for the majority of it), for 20 years (that’s two decades). So to be at such a monumental event of his was amazing.
I’ve admired this man’s work for years, and to finally be in the same room, in person, from the other side of the world was unreal 🥹😭😍 I can also say wholeheartedly that he truly lives and breaths this work, I could feel the immense gratitude and joy for him simply being able to be present. I have so much admiration for his dedication to this craft and his capacity to give, continue to grow and always share his learnings along the way. There is room for all of us and sharing wisdom is the fastest way to elevate the conscious collective (IMO)
I am still grinning from ear to ear reflecting on the magic that happens when you get a bunch of personal development weirdos, coaches and conscious minds together
I’m beyond INSPIRED to create
And even more INSPIRED to step into not only the next level of my own growth
But the EVOLUTION of my service to this beautiful place we call home
Watch this space! Thank you 🙏🏽 and CONGRATULATIONS to the legend Mr @brendonburchard again!
This coach is ready to change the game in wellness + life!
Much love, and remember to always, always chase your dreams… you have no idea what is out there waiting for you if you just take that first step.
What was your main takeaway from this? Let me know below 👇🏽
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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TOP 10 TAKEAWAYS FROM BRENDON BURCHARD LIVE 4 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES I’m a holistic wellness coach; clinical nutritionist, personal trainer and hormone expert. I empower beautiful humans like yourself to find balance, health and happiness in all aspects of your life. Being diagnosed as a Coeliac at the age of 22 months, all I have ever known is being on a diet and constant food restriction. For years I battled with fad diets, calorie counting, hormonal imbalances, self-esteem issues and poor gut health. However, it was through my own journey that I healed my relationship with …
WHY I’M DRINKING COFFEE AGAIN… 27 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES After a 6+ year hiatus 😅 If you’ve followed me for any length of time, you’ll know it’s always an HBL (hormone balancing latte) in the morning for me, no caffeine What you may not be aware of is WHY Back when I was studying nutrition at University I was consuming caffeine like it was going out of fashion Wake up – black coffee before opening the gym Drive to uni – energy drink During lectures – energy drink Driving home – energy drink to stimulate me …
BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS – 2 eggs – ½ cup cooked quinoa– 3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs)– ⅓ avocado – 2 stalks of kale stem removed– 1 tbsp. sunflower seeds– 1 tsp. olive oil– 3 spears of asparagus, …
Why I Am Drinking Coffee Again
WHY I’M DRINKING COFFEE AGAIN…
27 / SEPTEMBER / 2023
SHEREE'S HEALTH DIARIES
After a 6+ year hiatus 😅
If you’ve followed me for any length of time, you’ll know it’s always an HBL (hormone balancing latte) in the morning for me, no caffeine
What you may not be aware of is WHY
Back when I was studying nutrition at University I was consuming caffeine like it was going out of fashion
Wake up - black coffee before opening the gym
Drive to uni - energy drink
During lectures - energy drink
Driving home - energy drink to stimulate me for my afternoon clients
Studying after dinner - coffee
And yes I could go straight to sleep after this
My days were 4.30am - 11pm and I’m sure all that was keeping me going was the caffeine running through my veins
I had to drink so much because I was literally so tired all the time, and I thought more caffeine was the answer
THE BENEFITS OF CUTTING OUT COFFEE
It wasn’t until I finished my post grad that I just stopped cold turkey.. any and all caffeine
Suddenly the 10 lbs I’d been trying to lose disappeared, I no longer felt anxious, my moods were more stable and I had an abundance of energy
It wasn’t long after that I learnt what I’d been going through was something they termed back then ‘adrenal fatigue’
The more I looked into it, the more I realised I’d been wiring my nervous system into a chronic sympathetic state
Living in fight or flight constantly by my daily cups of cortisol (aka caffeine)
Fortunately for me, I had stopped the caffeine purely because it wasn’t of need anymore, I’d simply used it for a function and then no longer needed it
I didn’t like the taste, so I didn’t miss it at all
Then learning all the crazy effects it has been having on me was the reason I kept it out
I started noticing this with my clients, even though they didn’t consume anywhere near as much caffeine as me, simply taking a break for 4 weeks was enough
Enough to see stubborn weight shift
Enough to shift their mood highs and lows
Enough to balance our their energy levels
Enough to start seeing a change in their hormones + monthly cycle
So I became the biggest advocate for living caffeine free… until now
WHAT CHANGED?
Don’t get me wrong, I’d always encourage my clients to try it out, it didn’t mean giving it up for life, just seeing how THEIR body reacted and what served them
And I’ll always continue to advocate for that
But in the past 6 weeks or so, I’ve had more cups of coffee than I have in the last 6 years!!
And my body is handling it so well…
I have noticed a little energy dip in the arvo, but other than that, it hasn’t bought back the same awful side effects I’d been experiencing
And I know a huge part of this is my nervous system is now so much more regulated
My stress levels have drastically dropped, and I’m feeling so much calmer and happier in myself
I’m also making sure I have breakfast with plenty of protein first, and don’t touch a cup until I’ve been up for at least 90 minutes
It’s about working smarter and with your body, rather than against it
Coffee itself has a number of benefits, and just like most things, it has its place, it’s just determining what that is for you
Did you find this helpful? Let me know below 👇🏽
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!
POPULAR
BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS – 2 eggs – ½ cup cooked quinoa– 3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs)– ⅓ avocado – 2 stalks of kale stem removed– 1 tbsp. sunflower seeds– 1 tsp. olive oil– 3 spears of asparagus, …
WHAT’S DISRUPTING YOUR BLOOD SUGAR LEVELS? 13 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES I tracked my blood glucose levels for a month, here’s what I found out: EFFECTS OF HIGH BLOOD SUGAR Energy levels Blood sugar provides the primary source of energy for the body’s cells. Hormone balance Insulin imbalances can affect other hormones in the body. Metabolism High levels of blood sugar can lead to insulin resistance and weight gain. Gut microbiome Blood sugar fluctuations can influence your gut bacteria composition. The best insight of all: I still ate things like pizza and ice cream …
IS THIS REALLY POSSIBLE? 5 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me? If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life… I dunno that I would’ve believed you MY DREAM Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really …
Breakfast Bowl Recipe
BREAKFAST BOWL RECIPE
23 / AUGUST / 2023
SHEREE'S HEALTH DIARIES
GF | DF | RSF | Paleo
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 1 serving
This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right!
INGREDIENTS
- 2 eggs
- ½ cup cooked quinoa
- 3 strips of bacon (optional - if you don’t have it, ensure you increase to 3 eggs)
- ⅓ avocado
- 2 stalks of kale stem removed
- 1 tbsp. sunflower seeds
- 1 tsp. olive oil
- 3 spears of asparagus, trimmed
- 1 lemon wedge
- salt and pepper to taste
*Optional: add homemade aioli for extra taste.
METHOD
- Rinse the quinoa and drain well before adding it to a pot or rice cooker: 2 parts water to 1 part quinoa. Cover and simmer for 20 minutes on medium heat or until the water is absorbed and the quinoa is cooked.
- Cook the eggs however you prefer, my suggestion for this bowl is to poach them (click here for how to poach eggs)
- Once eggs are done, add kale, sunflower seeds and asparagus to a frying pan on medium heat and drizzle with olive oil and season with salt and pepper. Saute and simmer until the kale is tender and asparagus is softened slightly, around 3 - 5 minutes.
- Add the kale, sunflower seeds, asparagus, and avocado to a bowl along with the quinoa, bacon and squeeze the lemon over the bowl.
- Serve with a tbsp. of homemade aioli if desired.
As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)
ENJOY!
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!
POPULAR
BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes Yields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS – 2 eggs – ½ cup cooked quinoa – 3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs) – ⅓ avocado – 2 stalks of kale stem removed – 1 tbsp. sunflower seeds – 1 tsp. …
WHAT’S DISRUPTING YOUR BLOOD SUGAR LEVELS? 13 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES I tracked my blood glucose levels for a month, here’s what I found out: EFFECTS OF HIGH BLOOD SUGAR Energy levels Blood sugar provides the primary source of energy for the body’s cells. Hormone balance Insulin imbalances can affect other hormones in the body. Metabolism High levels of blood sugar can lead to insulin resistance and weight gain. Gut microbiome Blood sugar fluctuations can influence your gut bacteria composition. The best insight of all: I still ate things like pizza and ice cream …
IS THIS REALLY POSSIBLE? 5 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me? If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life… I dunno that I would’ve believed you MY DREAM Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really …
Tested CGM Blood Sugar Levels
WHAT'S DISRUPTING YOUR BLOOD SUGAR LEVELS?
13 / SEPTEMBER / 2023
SHEREE'S HEALTH DIARIES
I tracked my blood glucose levels for a month, here's what I found out:
EFFECTS OF HIGH BLOOD SUGAR
Energy levels
Blood sugar provides the primary source of energy for the body's cells.
Hormone balance
Insulin imbalances can affect other hormones in the body.
Metabolism
High levels of blood sugar can lead to insulin resistance and weight gain.
Gut microbiome
Blood sugar fluctuations can influence your gut bacteria composition.
The best insight of all: I still ate things like pizza and ice cream without it causing a huge amount of harm to my body!... because I clothe my carbs
HOW TO CLOTHE YOUR CARBS:
If you're eating any carb… combine it with fibre, fat, or protein for a reduced glucose spike!
So as you can see the hidden culprit behind your hormone imbalance and gut issues might be glucose 👀
No one wants to hear this (I get it – I love sugar) 🍦
But this isn't a death sentence! I promise you can still eat carbs AND maintain stable blood sugar levels 👇🏼
🩸 First, let me explain. When it comes to hormones...
Rapid spikes in blood sugar can lead to insulin resistance, impacting hormonal balance, especially estrogen and progesterone.
Sudden drops in blood sugar trigger the release of stress hormones like cortisol, affecting sex hormone production and menstrual regularity.
🌮 For gut health:
High blood sugar levels can encourage the growth of harmful gut bacteria, disrupting the delicate balance of your gut microbiome.
Really low blood sugar can stress the gut lining, potentially causing inflammation and compromising gut health.
📊 Imbalanced blood sugar levels ALSO can cause inflammation and stress on your body, which will almost always worsen any other imbalances or conditions you have.
If you want to learn how to live a lifestyle you enjoy AND manage your glucose levels EFFORTLESSLY, my online program, Reclaim Your Radiance, sounds perfect for you! 💖
💌 Comment "RYR" so I can send you the details 💌
Yours in Health & Happiness,
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!
POPULAR
WHAT’S DISRUPTING YOUR BLOOD SUGAR LEVELS? 13 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES I tracked my blood glucose levels for a month, here’s what I found out: EFFECTS OF HIGH BLOOD SUGAR Energy levelsBlood sugar provides the primary source of energy for the body’s cells. Hormone balanceInsulin imbalances can affect other hormones in the body. MetabolismHigh levels of blood sugar can lead to insulin resistance and weight gain. Gut microbiomeBlood sugar fluctuations can influence your gut bacteria composition. The best insight of all: I still ate things like pizza and ice cream without it causing a …
IS THIS REALLY POSSIBLE? 5 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me? If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life… I dunno that I would’ve believed you MY DREAM Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really …
TO DRINK OR NOT TO DRINK? 30 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Should you drink alcohol or will it have too much of a negative impact on your health and goals? We all know that alcohol isn’t good for us… the body literally treats it like poison, but I’ll be the first to say it, there’s nothing quite like a margarita on a sunny day or a wine with the girls, or even a lychee martini to help you get your groove on Am I right? But when does it become too much? Honestly if we’re looking at …