Training with Your Hormones: A Guide to Fat Loss and Better Recovery
TRAINING WITH YOUR HORMONES: A GUIDE TO FAT LOSS AND BETTER RECOVERY
16 / APRIL / 2025
SHEREE'S HEALTH DIARIES
đš STOP DOING THIS⊠If You Want to Lose Weight Without F*cking Up Your Hormones! đš
When it comes to fat loss, many women still think the more intense, the better. And while that might seem true on the surface, the real truth is that training against your hormones is one of the biggest mistakes you can make for long-term health and fat loss.
Youâve probably heard it before, but Iâll say it again: your hormones are constantly shifting throughout the month. This means the way your body responds to exercise changes based on where you are in your cycle.
So, if you're stuck in a cycle of pushing high-intensity workouts (like HIIT) all month long and not seeing the results you want, you could be doing more harm than good. Itâs time to stop training like a man and start training with your hormones for optimal fat loss and better recovery. Hereâs how:
WHEN NOT TO HIIT (Hint: Itâs Not Always!)
đ« Menstrual Phase (Days 1â5ish) â Absolutely NOT.
Letâs face it, your body is doing a lot during this phase. In fact, your hormones are at their lowest, and your energy is likely to be, too. This is the time your body is shedding the uterine lining, and the last thing it needs is the stress of high-intensity exercise.
Why?
During your period, estrogen and progesterone are low, which makes recovery harder, and inflammation can rise. Push yourself with HIIT at this point, and youâre not only setting yourself up for burnout but also risking added stress on your body that could leave you holding onto fat instead of burning it.
Instead, focus on gentle movement like walking, yoga, or Pilates. These activities promote blood flow, reduce inflammation, and support recovery without overloading your system. Itâs all about honoring what your body needs during this time.
⥠Follicular Phase (Days 6-14) â YES, THIS IS YOUR HIIT WINDOW!
When estrogen starts rising in the follicular phase, youâll notice a boost in energy and faster recovery. This is when your body is primed for more intense exercise. Estrogen enhances your ability to burn fat, increases pain tolerance, and allows for better muscle repair, making it the perfect time to hit the sprints or ramp up your HIIT sessions.
Why?
Research shows that during this phase, your bodyâs insulin sensitivity is higher, meaning youâre better at utilizing energy and burning fat for fuel. Plus, your recovery is faster, so you can push your performance without feeling completely wiped out.
đ Ovulatory Phase (Around Day 13â19) â Still a Green Light!
This is the phase where your estrogen is peaking and testosterone is rising. Your body is in its power phase, and you're capable of crushing those strength-based HIIT sessions. This is when your body has peak energy levels, and youâll see the best strength gains, so take full advantage.
Why?
Testosteroneâs influence helps with muscle growth and strength, and estrogen keeps your joints and tendons flexible, making it a great time for exercises that involve explosive movement and power, like strength training and plyometrics. But be cautiousâbecause of the increased joint laxity, you should be mindful of your form and avoid exercises that put too much strain on your joints.
âł Luteal Phase (Days 15â28) â Start Scaling Back
As you move into the luteal phase, progesterone starts rising, and your bodyâs energy demands change. Now, your body prefers steady-state movement over high-intensity efforts, as it needs to focus more on managing cortisol levels and supporting the body through the transition into your next period.
Why?
During the luteal phase, your metabolism speeds up slightly, and you may feel hungrier or more fatigued due to the increased progesterone. While HIIT is still possible, itâs not the best time to push yourself to the limit. Instead, focus on strength training, walking, and Pilates to keep your body moving without overloading it.
In the week leading up to your period, you may notice your energy dipping more, so listen to your body and switch to gentler, more restorative forms of exercise. This is a time for self-care, not pushing your body to exhaustion.
WHY HORMONE-ALIGNED TRAINING WORKS (and Why You Should Try It)
When you train in sync with your hormones, you support your bodyâs natural rhythms instead of fighting against them. By timing your workouts to match your cycle, you optimize your fat loss, energy levels, and recovery. Plus, you reduce the risk of burnout and injury.
Studies show that women who train in alignment with their hormonal fluctuations experience better fat loss, muscle recovery, and reduced inflammation. So, when you stop forcing your body to work against its natural rhythms, the results are clearer, faster, and more sustainable.
Time to Ditch the âAll or Nothingâ Mindset
Itâs time to stop pushing yourself through intense workouts every single day of the month. Your body isnât built for that kind of constant stress. Train with your hormones, not against them. Your body will thank you with better performance, quicker recovery, andâyesâfat loss that actually sticks.
If you're still stuck in a cycle of overtraining and not seeing results, it might be time to rethink your approach. Embrace the power of hormone-aligned training, and watch your energy, performance, and results soar.
Are you still pushing HIIT all cycle long? Letâs change that - join the FLC waitlist for a new way of female specific training coming soon!
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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Healing, Confidence & Owning My Power: What My Photoshoot Taught Me
HEALING, CONFIDENCE & OWNING MY POWER: WHAT MY PHOTOSHOOT TAUGHT ME
2 / APRIL / 2025
SHEREE'S HEALTH DIARIES
Getting my photoshoot photos back shocked me...
I looked at the woman staring back at me and she looks happy, healthy, confident, fit, and strong
I wasn't sitting there picking apart how I had cellulite on my legs, or how thick my thighs were, or if my abs were prominent enough
In fact... I just smiled
This photoshoot was a reflection of just how far I've come, of the light that's returned to my eyes, the glow and radiance that goes far deeper than just the skin
The woman in these photos is PROUD. EMPOWERED. CONFIDENT.
For years I battled self-worth, never feeling enough and a lot of that was initiated from comments made on my body in my teens and beyond.
"Your thighs are too fat"
"When is this going?" - he said grabbing my stomach
"Your biceps are too big"
"You're a disgrace to the industry" - a nutritionist commented after I'd put on body fat
Not to mention the voice in my own head...
"If I could just lose some weight, maybe then I'd be enough"
That poor girl, I've shed tears as her, and now tears for her, because she didn't understand that her worth had nothing to do with her looks
That her weight had nothing to do with how good she was at her job
And that she didn't have to have smaller thighs and a flat stomach for someone to love her or think she was sexy
To the woman in the photos, I'm so F*CKEN proud of you.
For every healthy battle you've faced head on
For every set back you've had in business
For every time your heart has been broken
For every moment you though you weren't enough
You persevered and you worked through it and now look at you
Seeing this woman showed me how far I've come mentally not just physically
Sure I am the sexiest, fittest and strongest I have ever been in my life (IMO)
But I am also a woman who knows her value, her worth and felt so damn confident from every angle
My body is my temple, but my mind had stood in the way from me treating it with the true level of respect it deserved
And I can safely say that is not the case now.
This woman not only looks incredible (yes I am owning it), but feels incredible. Has balanced hormones, a healthy gut, abundance of energy, a thriving business an incredible circle of friends and absolutely loves life
So I'm just taking a moment of gratitude for my beautiful body and all it's been through, a special thank you for being a vehicle for accelerating my learning in all areas of my life, as well as holding space for my eternal soul
I hope you know what your body is truly capable of and that your magic from within always shines through
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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Why Counting Calories Wonât Fix Your Metabolism or Help You Lose Weight Long-Term
WHY COUNTING CALORIES WON'T FIX YOUR METABOLISM OR HELP YOU LOSE WEIGHT LONG-TERM
19 / MARCH / 2025
SHEREE'S HEALTH DIARIES
The idea that weight loss is simply about âcalories in vs. calories outâ is outdated and oversimplified. While calorie balance does play a role, your metabolism is far more complex than a basic math equation. Hormones, gut health, muscle mass, inflammation, and even stress levels all impact how your body processes and stores energy. If youâve been meticulously counting calories and still struggling to lose weight (or keep it off), hereâs why the calorie equation isnât the whole story.
- Thyroid Health & Metabolism: The Hidden Connection
Your thyroid hormones (T3 & T4) control your metabolic rate. When thyroid function is compromised (as in hypothyroidism), metabolism slows, making weight loss difficultâeven if youâre in a calorie deficit. Undiagnosed or unmanaged thyroid issues can stall fat loss despite strict dieting. - Estrogen Dominance & Fat Storage: How Hormones Influence Your Weight
High estrogen levels relative to progesterone encourage fat storage, particularly around the hips, thighs, and lower belly. Poor detoxification, stress, and environmental toxins (endocrine disruptors) can contribute to estrogen dominance, making fat loss harder, regardless of calorie intake. - Insulin Sensitivity & Fat Burning: Why Blood Sugar Control Matters
Insulin regulates how your body stores and burns fat. When insulin sensitivity is poor (as in insulin resistance), your body stores more fat instead of burning it. This makes weight loss difficult, even on a calorie-controlled diet. - Hormonal Balance: The Overlooked Key to Fat Loss
Beyond insulin and estrogen, cortisol (stress hormone), leptin (hunger hormone), and ghrelin (appetite hormone) all influence metabolism, cravings, and fat storage. Chronic stress, poor sleep, and under-eating can disrupt these hormones, making weight management a struggle. - Nutrient-Dense Foods vs. Empty Calories: Why Quality Matters
A 1,500-calorie diet of whole, nutrient-dense foods supports hormone balance, energy production, and cellular health far better than 1,500 calories of ultra-processed foods. Nutrient-rich foods fuel metabolism, while nutrient-poor foods lead to inflammation and metabolic sluggishness. - Gut Health & Weight Loss: How Your Microbiome Affects Metabolism
Your gut bacteria influence digestion, nutrient absorption, and inflammation regulationâall of which impact weight. An imbalanced gut microbiome can contribute to hormonal dysfunction, cravings, and weight gain, even if youâre eating âhealthy.â - Detoxification & Weight Loss: Why Your Liver Needs Support
Your liver detoxifies hormones like estrogen and breaks down toxins. If your detox pathways are sluggish, excess estrogen builds up, slowing metabolism and increasing fat storage. - Muscle Mass & Metabolism: Why Strength Training is Essential
Muscle burns more calories at rest than fat, meaning the more muscle you have, the higher your resting metabolic rate. If youâre not strength training, your metabolism may be slower than you thinkâregardless of calorie intake. - Chronic Inflammation & Fat Loss Resistance
Inflammation, often caused by processed foods, gut imbalances, and toxins, disrupts hormone signaling and metabolic function. High inflammation = increased fat storage and slowed weight loss. - Cortisol & Belly Fat: How Stress Sabotages Weight Loss
Chronic stress raises cortisol, which increases fat storage (especially around the abdomen), disrupts insulin sensitivity, and slows thyroid functionâall making weight loss harder. - Sleep & Weight Gain: How Poor Sleep Affects Your Metabolism
Poor sleep affects thyroid hormones, insulin sensitivity, and appetite-regulating hormones like leptin and ghrelin. This leads to more cravings, increased fat storage, and slower metabolismâeven if youâre eating well. - Hydration & Weight Loss: Why Water Matters More Than You Think
Dehydration slows down energy production, detox pathways, and cellular function, making fat loss less efficient. Hydration is critical for an optimal metabolism. - Emotional Health & Weight Struggles: Why Mindset Matters
Emotional stress impacts eating habits, hormone balance, and metabolic efficiency. Chronic stress can drive cravings, disrupt digestion, and lead to hormonal imbalances that block weight loss. - Toxins & Metabolism: How Food Additives Disrupt Fat Burning
Pesticides, additives, and endocrine disruptors in food impact hormones like estrogen and thyroid hormones. These disrupt metabolism and fat storage mechanisms, affecting long-term weight regulation. - PCOS, Burnout & Metabolic Disorders: When Calories Donât Count the Same
Conditions like PCOS, adrenal fatigue, or metabolic syndrome alter how the body processes calories, making a one-size-fits-all calorie equation ineffective for sustainable fat loss. - Metabolic Adaptation: Why Dieting Can Backfire
Prolonged calorie restriction can trigger metabolic slowdown as the body conserves energy. This makes further weight loss difficult and often leads to weight regain when normal eating resumes.
THE TRUTH ABOUT SUSTAINABLE FAT LOSS
Relying solely on the calorie equation ignores the bigger picture of metabolic health. Sustainable weight loss requires supporting hormones, gut health, muscle mass, stress levels, and overall metabolic function.
Instead of just focusing on calories in, calories out, ask yourself: How is my body processing and using energy? Am I supporting my metabolism, hormones, and gut health? The answer to those questions will take you much further than calorie counting alone.
Want a weight loss strategy that works with your bodyânot against it? Click here to join us in the next 4 week mini-shred, the proven framework to get females optimising fat loss + reviving their sluggish metabolism (without counting calories).
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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The Gut Revive Green Smoothie Recipe
THE GUT REVIVE GREEN SMOOTHIE RECIPE
12 / MARCH / 2025
SHEREE'S HEALTH DIARIES
The Gut Revive Green Smoothie â Your Metabolism + Gut Healthsâs New Best Friend
The Best Gut Health Smoothie for Digestion, Metabolism, and Energy
Your gut is the foundation of your metabolism, hormones, and overall well-beingâso why not start your day with something that actually supports it?
Enter the Gut Revive Smoothie, a creamy, delicious blend packed with gut-loving probiotics, collagen, blood sugar-balancing cinnamon, and metabolism-boosting MCT oil.
This isnât just a green smoothieâitâs a full-body reset in a glass, designed to enhance digestion, support gut bacteria, and keep your energy steady all day long.
Why Your Gut Will Love This Smoothie
Gut health isnât just about avoiding bloating (though, yes, thatâs a major perk). When your gut is thriving, your metabolism hums, your hormones stay balanced, and your energy levels feel stable instead of swinging between highs and crashes.
Every ingredient in this smoothie has been chosen with that in mind:
Key Ingredients + Their Gut-Loving Benefits
đ„Ź Mitchellâs NZ Fermented Greens Powder â because your gut LOVES fermented foods. This powder is packed with probiotics, enzymes, and micronutrients that help balance gut bacteria, reduce bloating, and improve digestion.
đ Banana (fresh or frozen) â a natural source of prebiotic fibre, which feeds the good bacteria in your gut, supports digestion, and enhances nutrient absorption.
đȘ Mitchellâs NZ Vanilla Bone Broth Protein Powder â gut-healing collagen and amino acids to support the integrity of your gut lining, aid in muscle recovery, and enhance metabolism.
đ„„ MCT Oil â a quick energy source that bypasses digestion and goes straight to your cells for fuel. It also helps your body absorb fat-soluble vitamins, making every sip more nourishing and metabolism-boosting.
âš Cinnamon â a powerhouse spice that helps balance blood sugar, improve insulin sensitivity, and support digestion, making it a perfect addition for gut health and metabolism.
đ§ Filtered Water â hydration is the foundation of gut health, supporting digestion, detoxification, and proper nutrient absorption.
HOW TO MAKE IT
Ingredients:
-Â 1 scoop fermented greens powder
-Â 1 banana (room temp, frozen optional)
-Â 1 serve @mitchells.nz vanilla bone broth protein powder
-Â 1 tsp. MCT oil/coconut oil
- œ tsp. cinnamon
-Â 1 cup filtered water or milk of choice
-Â Ice (optional)
Method:
Throw everything into a blender, blend until smooth, and enjoy the benefits of better digestion, stable energy, and a metabolism that works for youânot against you.
WHY THIS WORKS AS A MORNING GUT HEALTH RESET
Instead of spiking your blood sugar with a sugary breakfast or skipping it altogether (which just leads to cortisol chaos and energy crashes), this gut-friendly smoothie fuels your body with easily digestible protein, healthy fats, and gut-supporting fibreâall without the crash.
Itâs smooth, creamy, perfectly balanced, and most importantly, it makes you feel GOOD. No bloating. No sugar spikes. Just pure gut support in a glass.
Try it out, tag me @shereehannahwellness and @mitchells.nz and let us knowâhow good does your tummy feel?
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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The 3 Step Gut Health Morning Routine for Busy Women
THE 3 STEP GUT HEALTH MORNING ROUTINE FOR BUSY WOMEN
5 / MARCH / 2025
SHEREE'S HEALTH DIARIES
Your gut is the CEO of your metabolismâtreat it like one.
What you do first thing in the morning matters more than you think. While you sleep, your digestive system slows down, your gut bacteria reset, and your body shifts into repair mode.
If you start your day with stress, caffeine, or a blood sugar spike, youâre already putting yourself at a disadvantage. Instead, a few simple morning habits can supercharge your gut, energy, and metabolism for the entire day.
MY 3-STEP GUT-FRIENDLY MORNING ROUTINE
F - Fast overnight for 12 hours, fermented tonic,
A - Add sunlight, high-protein + fibre breakfast, hydration
M - Movement + mindfulness
I call it the âF.A.Mâ framework because our bugs have what we call a symbiotic relationship with us - meaning they are mutually beneficial - we look after them and they look after us. The way I see it, they are like family. Living alongside us in the home that is our body. So hereâs how can we support this little family of bugs:
F:
1. Fasting Overnight for 12 Hours
Think of overnight fasting as a reset button for your gut. When you give your digestive system a break, it repairs and balances the beneficial bacteria that fuel your metabolism. It also improves insulin sensitivity, so when you do eat, your body uses energy more efficiently instead of storing it as fat. Late-night snacking disrupts this process, leading to sluggish digestion, blood sugar imbalances, and poor metabolic function. Keeping a 12-hour fasting window (from dinner to breakfast) allows your body to function optimally.
2. Fermented Tonic to Kickstart Digestion
Before reaching for coffee, start your morning with a fermented tonic like beet kvass, water kefir, or apple cider vinegar in water. My favourite is @cloverferments blend kvass (use âSHEREE15â for 15% off). Fermented drinks are packed with probiotics that replenish your gut microbiome, support stomach acid production, and prevent bloating. Stomach acid is key for breaking down nutrients, and without it, you risk sluggish digestion and poor absorption. This simple habit helps your gut wake up and get to work.
F & A:
3. Fibre + High-Protein at Breakfast
Skipping breakfast or loading up on refined carbs leads to blood sugar crashes, cravings, and energy dips. Instead, pairing fibre with high-quality protein stabilizes blood sugar, fuels your metabolism, and keeps you full for longer. Fibre also feeds the good bacteria in your gut, helping to produce short-chain fatty acids (SCFAs) that reduce inflammation and support metabolic function.
Some easy high-protein + fibre-rich breakfast ideas:
âš Chia pudding with Greek yoghurt and berries
⚠Scrambled eggs with avocado and sautéed greens
âš A protein smoothie with flaxseeds and spinach
A:
4. Add Sunlight Exposure
Morning sunlight isnât just for good vibesâit regulates your circadian rhythm, which impacts digestion, metabolism, and hormone balance. Sunlight boosts serotonin (which later converts to melatonin), supporting gut motility and better sleep. It also enhances insulin function, helping your body process energy efficiently instead of storing it as fat. Aim for 10-30 minutes of natural light exposure within an hour of waking up.
5. Add Hydration First, Caffeine Later
Your body wakes up dehydrated, and reaching straight for coffee only worsens the problem by spiking cortisol (your stress hormone). Water first thing in the morning helps flush out toxins, jumpstart digestion, and rehydrate your cells. Chronic dehydration slows metabolism, contributes to bloating, and affects energy levels. If you need caffeine, wait at least 90 minutes after wakingâthis supports more balanced energy levels and reduces cortisol spikes.
M:
6. Move Your Body
Your gut loves movement, science has even proven the little bugs dance with joy when you are moving your body. Gentle exerciseâlike walking, yoga, or stretchingâstimulates digestion by increasing blood flow to your gut and promoting peristalsis (the wave-like muscle contractions that move food through your digestive system). It also improves blood sugar regulation, boosts mitochondrial function (your bodyâs energy factories), and enhances metabolic efficiency. Even just 5-10 minutes of movement in the morning can make a difference.
7. Mindfulness
Your gut and nervous system are deeply connectedâstress can literally shut down digestion. Taking just a few minutes to practice deep breathing, gratitude journaling, or slow, intentional sips of your morning drink can enhance digestion and lower cortisol.
When you stack these habits first thing in the morning, you create the perfect foundation for a thriving gut, steady energy, and a metabolism that works for youânot against you. Small habits, huge impact. Your gut (and metabolism) will thank you! đ
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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Is Sitting the New Smoking? How a Sedentary Lifestyle is Sabotaging Your Metabolic Health
IS SITTING THE NEW SMOKING? HOW A SEDENTARY LIFESTYLE IS SABOTAGING YOUR METABOLIC HEALTH
19 / FEBRUARY / 2025
SHEREE'S HEALTH DIARIES
Itâs been said that âsitting is the new smokingââand for good reason. Sedentary living is now recognized as a major risk factor for metabolic dysfunction, heart disease, and hormonal imbalances. But how often do we stop and really think about how much of our day is spent sitting?
Just consider your daily routine: you sleep (hopefully lying down), eat breakfast seated, drive to work seated, sit through meetings, eat lunch seated, work some more, drive home seated, maybe squeeze in a workout or a walk, then sit down for dinner and unwind before bedâseated yet again. Thatâs hours upon hours of inactivity, and our bodies werenât built for this level of stillness.
Sitting for too long can cause poor blood flow, increased blood pressure, and a higher likelihood of developing blood clots. Studies link prolonged inactivity to a greater risk of heart disease and stroke, as circulation becomes sluggish and blood vessels stiffen over time.
A recent study revealed that interrupting prolonged periods of sitting with "movement snacks" âlike 10 bodyweight squats every 45 minutesâare more effective for blood sugar regulation during a long sitting period than one 30-minute walk.
This concept of 'movement snacks' as we like to call it @thewildandwellcollective have been shown to be even more effective than a sustained duration of exercise
In the study, participants who performed 10 body weight squats every 45 minutes had better blood sugar regulation in comparison to those who stayed seated or took a 30 minute walk.
Concluding that short, frequent movement helps improve glycemic control. Balanced blood sugar levels support overall metabolic health and weight loss management.
The solution isnât just adding a single workout to your dayâitâs integrating movement throughout your routine.
TRY THIS
â
Standing or walking meetings
â
Bodyweight exercises every hour (think: 10 squats or lunges)
â
Walking or stretching breaks after meals
â
Using a standing desk or alternating between sitting and standing
â
Taking phone calls while walking
Your body is designed for movement, not hours of stagnation. By making small, intentional shifts in your daily routine, you can support your metabolism, balance hormones, and protect your long-term healthâone step at a time.
For more ideas and a deeper dive into regulating your blood sugar through movement check out this episode of The Wild & Well Collective.
Cited study: https://doi.org/10.1111/sms.14628
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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Self Care Cocktail Recipe
SELF CARE COCKTAIL RECIPE
05 / FEBRUARY / 2025
SHEREE'S HEALTH DIARIES
Self-care cocktail recipe⊠(not one you can drink)
We all know just how important self-care is, but for some reason, especially as women, it tends to take a backseat and we put the needs of others before ourselves. So⊠let me appeal to a different side of you before we dive into the self-care cocktail recipe designed to leave you feeling refilled and your cup overflowing!
FACTS:
*side note, thank you Rachel @rooted.strategy for these epic self-care facts!
Working parents spend roughly 66 hours a week either at their jobs or taking care of their families
Mild dehydration can make you irritable, anxious and tired
Listening to your favourite song actually changes your brain chemistry
A single night of sleep deprivation can increase anxiety by up to 30%
The less you sleep, the hungrier you are
Cortisol levels drop significantly after just 20 minutes outside
Indoor air can be 2-5x more polluted than outdoor air (even in big cities)
Trees release compounds that support your bodyâs immune system
Just imagining a workout can actually strengthen your muscles
âŠnow are you ready to take some time out for yourself?
âš Ingredients for the ultimate self-love experience:
đ A 45-minute walk along the beach: move your body, breathe in that salty air, and let the waves work their magic on your stress levels. Bonus points for grounding barefoot!
đ 30 minutes in a warm, low-tox bubble bath: add Epsom salts to boost magnesium levels (for muscle relaxation) and a few drops of lavender or ylang-ylang essential oil for ultimate calm.
đ 1 hour of uninterrupted reading: escape with your favourite smut novel, a soulful memoir, or anything that makes you smile.
âïž A warm mug of adaptogenic hot cacao or herbal tea: blend cacao, ashwagandha, and cinnamon to soothe your stress response and support hormone balance or indulge in a soothing camomile herbal to unwind
đż 5 minutes of intentional gratitude journaling: Reflect on 3 things youâre grateful for, anchoring your day in positive vibes.
đââïž 15 minutes of skincare TLC: Apply a detoxifying face mask, try gua sha for lymphatic drainage, or enjoy a cooling under-eye mask whilst listening to your favourite playlist or podcast
âïž 10 minutes of sunshine: Get that daily dose of vitamin D for mood and immune supportâbonus points if you sip your tea outdoors.
âš Shake it all together for the perfect recipe for mind-body balance and glowing vibes. âšđžđž
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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3 Reasons You Wake Up Bloated
3 REASONS YOU ARE WAKING UP BLOATED
15 / JANUARY / 2025
SHEREE'S HEALTH DIARIES
Waking up bloated? Here's 3 reasons why...
1. You ate a late meal...
When you consume a late meal, i.e. only a couple of hours or less before you got to bed, it can impact the body's digestive processes during the night. Especially if it was one rich in complex carbohydrates.
As the body metabolises food, there is an increase in insulin secretion, promoting glycogen storage. However, late-night meals may not allow sufficient time for the body to utilise or burn off the stored glycogen, leading to water retention and a sensation of bloating in the morning.
Additionally, the delayed emptying of the stomach during sleep can contribute to a feeling of fullness and bloating upon waking.
2. You're stressed out...
Cortisol, known as the stress hormone, plays a crucial role in the body's fight-or-flight response. Elevated cortisol levels, often associated with chronic stress, can impact digestive functions.
Scientific studies suggest that stress-induced cortisol release may lead to changes in gastrointestinal motility, promoting bloating and discomfort.
Moreover, stress can influence our food choices, often triggering us to reach for high-fat or high-sugar foods, which can further contribute to bloating.
3. You've got a deeper gut issue...
We're talking food sensitivities, impaired or lack of digestive enzymes, dysbiosis in the gut or SIBO (small intestinal bacterial overgrowth)
Reactions to specific foods, such as gluten or lactose, can contribute to bloating, not producing enough digestive enzymes can inhibit the breakdown of our foods, and poor microbiome health i.e. SIBO or dysbiosis can cause bloating because there's an imbalance of good vs bad bacteria and that excess of bad bacteria can ferment food and produce gas causing bloating.
Wanna learn how to beat the bloat?
In my free 5-day beat the bloat challenge I'm sharing exactly how you can stop the bloating for good, and see changes in as little as 3 days!
Click here to register for free!
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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11 Empowering Insights From 2024
11 EMPOWERING INSIGHTS FROM 2024
1 / JANUARY / 2025
SHEREE'S HEALTH DIARIES
Pure happiness can exist in solitude
You can protect your peace without justification
Happiness is a matter of perception
Self-awareness is the most powerful skill you can develop
In order to amplify you must simplify
Building a strong community will elevate your life
Keeping your heart open is true self-love
Trust your intuition on when to let go
Honest, open communication prevents a lot of heartache
Gratitude will transform your relationship with yourself
It is worth the wait
MY 11 INSIGHTS FROM 2024
2024 taught me the rejuvenation + elevation that can come from being happy in your own company
2024 taught me to protect my peace at all costs, true calmness is in my control
2024 taught me that one of the best skills one can develop + embody is a deep sense of self-awareness
2024 taught me to let go of the 80% that may feel comfortable and easy, and focus on simplifying + mastering the 20% for true expansion + growth
2024 taught me that community is everything, and you have the ability to create the most beautiful support system⊠donât be afraid to put yourself out there
2024 taught me keeping your heart open, even at the most difficult times is the highest form of self-love
2024 taught me not to force anything, if itâs meant for me it will not pass me, and you donât need to let go before youâre ready
2024 taught me pure joy and happiness are shaped by your perception, and that is 100% in your control
2024 taught me to communicate clearly, avoid making assumptions, and being the observer of my mind allows for a deep state of intuition
2024 taught me to be indifferent to the outcome, to know that I can wait, and what I am waiting for will be worth it
2024 taught me to love myself fiercely and unconditionally for every facet of my being, simply because I am and always will be enough
LETTER FROM THE EDITOR
When Iâve written personal notes in my blogs or newsletters they have been received with nothing but love and shared stories or support and for that I am so grateful for you, my community. So as this year comes to a close I wanted to write a little letter of reflection.
Normally at the end of the year I will write my top 10 lessons, and to be honest, each could be its own blog with the amount I could share, but this year I wanted to try something different, weaving in the reflection with the lessons, the stories and the memories.
This year has been one of tremendous learning and growth, both personally and professionally. It is the year I entered a new decade, and quite frankly has been one of the best years of my life.
I like to think of myself as quite an optimistic person. So regardless of the challenges I face, I do always look for the lessons, the silver linings, the positives that came out of the inner turmoil I may have gone through and whilst this year is no different in terms of the number of inner struggles that happened behind the scenes⊠I feel like something shifted in the way I handled them, or learnt to handle them and approached things with a new level of grace.
This year started on one of the biggest highs as my friend group and I managed to score tickets to Tomorrowland in Belgium (one of the biggest music festivals in the world). Which soon followed booking a month of travel around Europe with my brother and some of my best friends for my 30th birthday!
Yes, this year I hit the big 3-0. I moved house, made some incredible new friends and strengthened relationships with some of the best humans I could ask to have by my side. I got to the happiest and healthiest (and sexiest IMO) I have ever been - and did a photoshoot to capture this! Along with some deep inner healing far beyond gut health and hormones that I didnât know I needed and I have acquired a level of self-love and acceptance I am so truly grateful for.
After a challenging move in Easter of this year, I moved into a home that has allowed me to expand in so many ways. For someone who is very much an ambivert, I did struggle being in solitude for too long. It seemed to bring up a lot of my fears that I hadnât quite dealt with before. But this year called for a lot of inner work and uncomfortable situations that called me forward and I am so glad they did.
I had the pleasure this year of going back to working with clients in person, and whilst this only makes up about 10% of my working week, it has been so incredibly fun to see, squeeze (hug) and support my gorgeous clients IRL! As well as feeling like part of a bigger team again. Thank you Les Mills Howick - youâve always been my extended family.
The biggest transformation happened however, during my travels. I was fortunate enough to have my (not-so-little), little brother as my travelling companion all around Europe for the month of July. We went from London to Greece, to Amsterdam, to Belgium and finished in Ibiza. Collecting friends and incredible memories along the way.
Just prior to this trip I learnt the lesson not to force things in a big way. I had HUGE plans in place, and woke up one morning, the week before I was due to fly and execute said plans with a LOUD voice in my head saying NO. Tears sprung to my eyes, and as much as it meant going against my own plans, I knew that this message, this voice was divine protection and redirection. I cannot tell you the relief I felt when I cancelled said plans and hopped on the plane to London in full surrender.
Whilst I honestly loved every single minute of my travels, yacht week in Greece was quite possibly the best week of my life. The people, the dancing, sailing on the Mediterranean sea. My heart was full, my eyes were opened and I truly felt like myself in ways I never have before. I personally think thereâs something magical that happens when you travel. Or maybe itâs just that I give myself more permission to take up space, be me - loud, outgoing, authentic, free Sheree. I had this same experience in the US last year and itâs reminding me to be that full self no matter where I am in the world, or how uncomfortable that may feel.
Once I returned from Europe it was like something had shifted inside. I came back with a new lease on life, new focus in my business, and everything was falling into place beautifully, until it wasnât. To cut a long story short - I got my heart broke - and whilst the details arenât necessarily important here, what it did teach me was to pour into the people and relationships I have around me. This was one of my biggest lessons I couldâve learnt and as a result I have created some of the most beautiful friendships a girl could ask for. I have created a true sense of inner peace and joy regardless of any external circumstances or situations. I can honestly say I am the happiest I have ever been in my life and that is not dependent on anyone, or anything. Sure I have my ups and downs, but I know deep in my heart that I am in control of myself, my state, my mindset and how I choose to operate and live my life. And if it is disturbing my peace I am more than happy to let it go.
Which is how I got to focusing on simplifying to amplify. A process I am still deep in the weeds of executing, but the concept from the book â10X is Easier than 2Xâ has been a game changer to say the least. Working on staying in my zone of genius and letting go and refining, letting go and refining and letting go and refining whatâs working and whatâs not on every single level has been incredibly empowering. If you havenât read this book and love personal development, I cannot recommend it enough.
A massive reason I believe I have been able to execute so much of this and arrive at a state of such clarity and inner peace is because of the level of self-awareness curated over the years, and a willingness to do the work when things get hard - and believe me, they got and do get f*cken hard! This is said from a place of love, and compassion vs ego. It is my hope that it serves as a reminder that you are love, your essence is pure joy inside and your ability to smile at the littlest things as well as work through the largest pain or hurt is all down to a choice you make within yourself. We choose whether we shut down our heart and our emotions or keep it open even in the face of adversity. Something I deeply connect with in the book âThe Untethered Soulâ in the later half of this year. We have that power, we have that gift, we have that choice within us - to be love.
So as I close out this letter I hope there have been some moments that really have resonated with you. Whether it is knowing when to trust and let go, or knowing when to keep showing up and doing the work. Whether it is that you are the creator of your reality and that includes your mindset as well as your community. Or that you hold the power and key to your peace⊠Know that I am here cheering you on. It is both my wish and my mission, that every single one of you knows they are inherently worthy, and lovable. No matter your past, or present, you hold everything you need inside of you to have an incredible future. Remember, your smile lights up the world and the world is a better place because you are in it.
Thank you for being here and walking this path with me, after all, we are all just guiding each other home đ©·
Much love always, in health and happiness,
Sheree xo
P.S. Check out some of the highlights from this year:
I got to meet one of my beautiful clients - from NZ - in person for the first time - at Tomorrowland of all places! Hi Livđ... we may have been rather intoxicated for this one, but itâs a good laugh!
My dear client Sandy took me to an event called Oak & Ivy - we were accidentally twinning with our matching white blazers! Was such a beautiful evening
A few highlights from my Europe trip, photoshoot and adventures with friends this year⊠because we live WILDLY WELL around here! True wellness is about balance!
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 Books Of 2024
TOP 10 BOOKS OF 2024
18 / DECEMBER / 2024
SHEREE'S HEALTH DIARIES
For all things health, personal development and business
It is here! My annual favourite books compilation, the 2024 edition!
Donât you just love reading! One would assume so because here you are⊠honestly it has been one of my favourite past times since I was little and I am so grateful it is a habit I have long-since continued.
Aside from increasing my knowledge and deepening my personal development, my love of reading is a true nourishment for my nervous system. Whilst I used to make sure everything I read was learning, learning, learning⊠When you are working all day and your brain is on and all about communicating knowledge, it can feel overwhelming to âlearn moreâ. Which is why I am such an advocate for fictional books too. I tend to read these in the evening to help me unwind.
This year, I broadened my book genre selections too, as I dabbled in audiobooks which made it easier to work through some that I may not have taken the time to sit down and read. So I hope you enjoy the selection I have put together for you below!
P.S. Every week I pull quotes, insights, or research from a book I am reading that I have personally loved, related to personal development, health, wellness, hormones, gut health, spirituality and sometimes business in my newsletterâŠ(and if you arenât getting that be sure to click here). Also be sure to bookmark this blog for future reference!
MY TOP BOOK RECOMMENDATIONS
In no particular order other than how they popped into my mind
- The Untethered Soul - Michael Alan Singer
One that I have personally picked up a number of years ago, gotten part way through and not finished (I tend to do this with a lot of books, youâll understand why in a second). However, I found this recently when I was moving things around, and like many instances with the books I read, the divine timing was there. I am in a far more spiritually mature place than I was a few years ago, and not only did the material make more sense, but it was exactly what my heart and soul needed to hear at this exact time in my life. It is a book that is truly nourishing for the soul and offers a deeper understanding and perspective on life, self-awareness and the spiritual journey home to oneself. Here is one of my favourite lessons/insights from the book (plus my two cents):âDo you want to be happy or do you not want to be happy? Itâs really that simple⊠Once you decide you want to be unconditionally happy, something inevitably will happen that challenges you⊠Billions of things could happen that you havenât even thought of yet. The question is not whether they will happen. Things are going to happen. The question is whether you want to be happy regardless of what happens.â - The Untethered Soul by Michael A. SingerThis is something that I have learnt and felt deeply these past few months. We always have a choice. And yes, bad things will happen, but we hold the power to sit with them and move through them, get support if we need to and operate from a state of love and empowerment. Or we can play the victim. Ultimately, the only person who ends up suffering if you choose the latter is you. No one else controls your emotions or your reactions.
*said with love, but hopefully some food for thought
- The Beauty Guide - Dr Libby Weaver
The Beauty Guide is for my low-tox girlies who not only want to have beautiful glowing skin (from the inside out), but also do the inner work to and navigate the connection to their internal beauty and self-love. Dr Libby is an incredible author, speaker and very much someone I admire in the health and wellness space. This book is full of practical and tangible tips for you to apply. - Come As You Are - Emily Nagoski
Come As You Are is more for my girlies wanting to get their spice back in the bedroom and reconnect to their sexuality. We really donât talk about this enough, and low libido is something a lot of women come to me struggling with. This book is great because it removes a lot of the stigmas and shares the massive differences between men and women when it comes to sex as well as how to optimise your sexual health! Have fun with this one. - Girls That Invest - Simran Kaur
For anyone who is overwhelmed by savings, stocks, investing, budgeting, this book is a godsend. I have had an interest in financial freedom and literacy since before starting my business, but like most important life things⊠We aren't taught any of this in school, so it can be easy to be put off. Simran Kaur breaks things down with such ease and is super factual but in a way that makes sense. Iâm not sure about you, but Iâm still confused watching The Big Short. So if this sort of thing is your jam, I cannot recommend this book enough. - The Metabolism Reset - Lara Briden
Literally hot off the press this year. Lara Briden is one of my favourite authors in the health and wellness space, especially hormone health, so to see her bring out this book on how the metabolism works, and the differences we experience as females, I knew it was a must read. - Happy Sexy Millionaire - Steven Bartlett
I absolutely devoured this book in just shy of a week. Listening to it whilst I was driving, cooking, packing, you name it. Not only is his voice divine, but his unapologetic, unfiltered, uncanny approach to life really captivated me. The title sounds like a business book a âhow to get richâ type of read, (and before you gloss over the title thinking it may be unrelatable to you - this book is about fulfilment, love and success and the unexpected reality we can find ourselves in if we are chasing external validation or living in comparison). With everything from gratitude to how to spend your time more wisely, I love love loved this book! - Recovery - Russell Brand (Audiobook if you can because his voice isđ„)
Healing my relationship with food was one of the best things I ever did to help me heal my gut, fix my metabolism and balance my hormones. When we realise food is an addiction and one that we have to constantly face every day it can be really hard. Whilst Brandâs book isnât specifically about food, the idea around beating addiction and the steps that can be taken are super interesting. Plus his voice does things to me, so audiobook all the way on this one haha! - 10x Is Easier Than 2x - Dan Sullivan & Dr. Benjamin Hardy
This business based book is for all of those entrepreneurs out there, but the concepts of it can be applied to any area you want to excel in life. The introduction shares the story of Michael Angelo as an artist and how he came to be such an incredible success. The concept sounds both simple and scary at the same time right⊠doing 10x the work, but getting 10x the results. This book came highly recommended and didnât disappoint. It literally changed my entire way of thinking, I am currently in the process of applying to it too, so get ready for things to 10X up in here! - Healing is the New High - Vex King
âThe trauma you suffered during your childhood could be governing the way you handle experiences and your emotions right now.âIâve been very aware of the amount of conscious conversations I have been having right now, and honestly it makes me so happy hearing how many people are reflecting on the conditioning they had as children and how it now impacts them now. We as a collective I feel are moving towards a level of self-awareness we havenât experienced before and it is empowering! One of the biggest things that helped me with my learning in this area and reflecting on my childhood was not coming at it from a place of blame towards my parents and honouring the fact that they did the best they could at the time. Just like we do every single day. Yes, our childhood has shaped our perception of the world, but I strongly believe that it is all here for our healing, and as we peel back layer by layer, everything that comes up is simply looking to be met with love. So it is our responsibility to do the work. If you are new to this work and the personal development world, then this book this quote is from is a great starting point too. Happy healing! - Fiction Reads (Smutty Series Hehe)
As someone whose brain is constantly on, it is important to have time to unwind, which is why Iâve read soooo many fiction this year and honestly listened to more non-fiction books to ensure I was still making my way through them.Here are 3 of my favourite series below:Claire Kingsley has become one of my absolute favourite fiction authors, thank you Natasha (my beautiful client) for the introduction to her books
The Miles Family Series - Claire Kingsley
This is your typical smutty, fiction based ânana-pornâ as one of my dear clients calls it. But hey, I am nothing but honest with you guys and these sorts of books are my jam. My nervous system also loves them as I can completely switch off and get lost in a story. Itâs based at a Family Vineyard and thereâs quite the drama that carries on throughout. I am currently up to book 4 of 5 and still cannot pick a favourite sibling! Word to the wise, read this after the âDirty Martini Running Club Seriesâ and âJetty Beach Seriesâ. Itâs not a prerequisite, but you might just notice some overlaps in the characters. Not my usual recommendation, but I hope you enjoy it! And donât forget to follow it up with the Bailey Brothers + Haven Brothers series. I may have devoured the first 4 books in this series in a matter of weeks! If youâre after a bit of a tear jerker and broody romance with some steamy scenes then youâve hit the jackpot with this one. Enjoy!Valentine Texas - Lyra Parish
To say I devoured this like Iâd devour a pavlova on Christmas day would be an understatement⊠because I enjoyed these a lot more! These books are everything you want in a hot cowboy romance series. Anyone wanna join me on a trip to Texas haha! Theyâre not only steamy (yay!), but super romantic. Really will pull on your heart strings. Considering Iâm in my single girl era, these have been really inspiring in terms of finding a deep love that a man will fight for - truly in his masculine (and donât roll your eyes at me, I am a hopeless romantic). I started these a few weeks ago, and am already onto the 4th one. Like I said D-VOUERED! Enjoy xoThe first one in this series was in here last year, but I finished the series early this year, it was such a good series I thought it was worth the double mention:
A Court of Thorn and Roses - Sarah J. Maas
A 5 book series of fiction, fae and some steamy scenes. I love all things mystery and fantasy, and the first book had me hooked, and I could not put this series down. The family dynamics, the twists and turns, the childhood trauma and seeing it be played out into their lives as they grow up over the seasons is pretty powerful. If you enjoy fiction this series will not disappoint! Itâs also a perfect one to get lost in over the holiday season, enjoy :)
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!