Sheree’s Tips – Page 11 – Sheree Hannah Wellness

The 4 Stages Of Your Menstrual Cycle

GETTING TO KNOW THE 4 STAGES OF YOUR MENSTRUAL CYCLE

21 / JULY / 2021

SHEREE'S HEALTH DIARIES

When it comes to hormones, the first step to healing is to know your cycle! (Not just your period)

We are brought up to believe that the period is the main event, and even then it is not something that is closely examined when it comes to our overall health, yet your menstrual cycle has been deemed the *fifth vital sign!! - need to confirm this

As females, ‘that time of the month’, has become something dreaded and a taboo topic, because I mean who wants to talk about a heavy flow and cramps!

But ladies! It is time to empower yourself and your health, by knowing your body, and your cycle!

When we understand how each phase works, and that there is more to the monthly cycle than just a bleed for roughly 3 - 7 days (if it bothers to show up)... we can actually learn to eat, train, and live in SYNC with our cycle!

Yup… and when you do so in accordance with your body, your awful period symptoms will be no more! But before we dive into that, let’s understand what’s actually going on during each of the phases (and if you want me to share with you how to sync with your cycle, let me know in the comments below and I will do more of a write up for you)

So let me break it down, starting at what your average cycle should look like…

Remember, that there is normal, and then there’s ‘normal’, the difference being what we should have to deal with (a bleed with potentially minor cramps every month and a little tiredness), and what we shouldn’t (all the other hormonal symptoms you can think of; PMS, acne, weight gain, mood swings, cramps, heavy flow).

A healthy cycle should last between 26 - 35 days and be regular give or take two days for you each month. This has recently been termed your ‘infradian rhythm’ which lasts the entirety of the length of your cycle.

Anything outside of this is considered ‘irregular’ and worth having a chat to either myself or trusted nutritionist/health practitioner about if it is a common occurrence.

Your cycle consists of your four phases, each has ebbs and flows in regards to your hormones, energy levels, moods and hunger… once you start to tune into the magic your female body has to offer you’ll be amazed by what you notice!

THE 4 PHASES

MENSTRUAL PHASE: (inner winter)

During this time, most of your sex hormones are low (estrogen + progesterone in particular), so it is normal to notice a dip in energy levels, you may feel slightly more tired than other times in your cycle and just want to curl up with a good book or chill out over this time.

This is your monthly release, shedding away your last month and getting ready for the next cycle. So if you feel a little introverted, that’s fine, it’s important to listen to what your body needs.

The shedding of the uterine lining roughly days 1 - 5, but the bleed can last anywhere from 3 - 7 days. If the bleed is any shorter or longer, it’s a sign your hormones might be out of balance. Taking note of your colour and flow can also be great indicators of what’s going on in the body (later posts to come on that).

FOLLICULAR PHASE: (inner spring)

This is where we see our energy levels start to pick up, as our hormones estrogen and testosterone start to rise gradually. You may feel more inclined to get active, socialise or get creative on a project you’ve been working on!

This phase is roughly days 6 - 13. If inspiration hits or you feel like you could tackle a few more cardio sessions, this is the time to do it! Estrogen gives us a lovely boost of energy at this time, and you will most probably have a tendency to feel more extroverted.

You may notice that any hormonal symptoms you had have disappeared by this time, and you are feeling lighter and happier within yourself.

OVULATION (OVULATORY) PHASE: (inner summer)

Not going to lie, this is my favourite time of the month (if ovulation occurs… remember there are a number of stresses that can make you skip over this phase completely *sad face*).

During this phase, you are likely to feel incredible, confidence is boosted, curvaceous, glowing, high libido you is ready to take on the world and tackle anything during this time, thanks to our good friend estrogen (if she is in balance).

Somewhere between days 14 - 20 our beautiful egg is being released into a fallopian tube and our bodies are trying to make ourselves as attractive as possible to a mate… Yup! Whether you like it or not, your body’s goal every single month is to fall pregnant! (So be careful if you are getting busy!)

Whilst fertilising the egg might not be your goal (this month, or ever), you can still use this energy, and momentum to your advantage! Put your mind to things that you really want to push yourself in, a great time for social events or powerful conversations, along with hitting the gym hard (testosterone is also at a high here).

LUTEAL PHASE: (inner autumn/fall):

The phase where we quite often cop the brunt of the symptoms if our system is out of balance, it is here where we should get a dip of our estrogen and testosterone and a beautiful rise of progesterone (if you have ovulated), and although more introverted, a feeling of being calm and grounded leading up to your next release…

However, it is very common for there not to be progesterone produced, or if there is, not enough of it to calm down our system. This phase lasts roughly from ovulation day to the end of your cycle (anywhere from day 16 - 35), so it is no wonder so many women feel like the second half of their cycle is a nightmare!

During the luteal phase it is often a time to unwind, wrap up your things on the to-do list and prepare for ‘hibernation’ of the inner winter that is to come, so some extra TLC and self-care during this time will be super supportive. If you are someone who struggles with any symptoms such as PMS, insomnia, anxiety, mood swings or irritability during this phase, the self-care routines are even more vital for you!

FINAL THOUGHTS

It is important to understand YOUR body, and YOUR normal, and YOUR cycle, we are all magnificently unique and it is important to give yourself grace for where you are.

If you do feel like your hormones may need a little more love and support, or are feeling a little out of balance, check in with me on Instagram or check out RYR to see if you need a bit of a hormonal reset!

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!

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Earth Energies Sanctuary Retreat Reflection

EARTH ENERGIES SANCTUARY RETREAT REFLECTION

15 / JULY / 2021

SHEREE'S HEALTH DIARIES

Serene, tranquil, peaceful, relaxation at its finest… was exactly how I felt about the Earth Energy Sanctuary Retreat that my partner and I had the privilege of experiencing just a few short weeks ago.

I’ll be honest, I was on the brink of burning out, and in desperate need to slow down when we booked ourselves some much needed time off. However, if you know anything about me, you’ll know I am very much an active relaxer.

Whenever I am on holiday or travelling, it is often about how much I can cram into the time away. Whether that is exploring new places, reading a certain number of books or focusing on completing things that are helping me work on the business, but not in it.

But I knew this holiday had to be different, or I would come back just as burnt out as when I left.

So, when I found Earth Energies Sanctuary I was truly so excited! It sounded perfect and just what we needed. Unfortunately, at such short notice, they were fully booked for months in advance.

Knowing deep in my heart that this was calling me, I set my mind to it, and decided to try my luck anyway! I was so fortunate that the beautiful owner was beyond generous and chose to open up for us specially on a Sunday when they are normally closed so we could have the magical experience.

THE EXPERIENCE

The day started out with a warm mug of tea with honey made from the organic farm on the land, and a foot bath whilst we got the rundown on our day ahead. First treatment was an intimate red light sauna experience with my partner and I, followed by a float tank (I loved this so much, I even fell asleep), we shared some light nibbles before having an aromatherapy massage.

It was during the massage that I was able to just completely surrender, my body had already had a couple of hours of relaxation by this point, and Marie (owner) said to me “no one needs anything from you right now”... and it was exactly what my body and mind needed to give myself full permission to just relax. I was in a state of pure bliss!

After the massage I was moved to a zero gravity chair (so cool) for secrets of the skull treatment and deeper relaxation. We then had some further time to spend together as a couple, a few more snacks and then a hypnotherapy treatment, working through the chakras to round out the day.

LESSONS LEARNED

The service and serenity that this retreat offered us was so transformative, I honestly can’t remember ever being so relaxed in my life! I was truly grateful for this experience and the precious time I got to spend with my partner - a recharge both of us needed!

It taught me just how important it is to slow down and actually switch off, not switch to the next productive thing, and it is something I have tried to apply to my daily life since returning!

If you are in need of a break or getaway, (this is in no way sponsored btw), then I couldn’t recommend Marie and Duncan’s Earth Energies Sanctuary!

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!

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Trusting The Process

27 LESSONS IN 27 YEARS

6 / JULY / 2021

SHEREE'S HEALTH DIARIES

As this is my 27th year around the Sun and I step into my Saturn Return (for those astrology fiends like myself out there), I decided to reflect on some of the most powerful, life changing lessons I have learnt in my 27 years of being Sheree on this planet Earth.

So, I thought it only fitting to share them with you :) some may resonate, some may sound cheesy, but one of the lessons not mentioned but I am embodying as I write this, is to be your unapologetic self!

27 LESSONS

Here goes…

1. Trust your intuition

That little feeling in your gut is there for a reason and so much more powerful than you may realise. Give yourself the time and space to listen to it, it’s wise… there’s a reason it pops up in times of need. Try leaning into it more and see what happens.

2. Use your voice

You are here for a reason, you may not know what that is yet, but do not let anyone take your voice away… there’s power in what you have to share, and you have no idea how much your courage to speak up and share will help not only yourself, but others to feel empowered.

3. Listen to your physical body

Don’t let anyone else tell you what you’re feeling, you know your body better than anyone else, any coach, any expert. If something isn’t right and you know it inside, listen to that. Not to mention, if it is asking for you to rest, move, dance, do a cartwheel, eat healthier, or get support, then don’t ignore the signs or symptoms. Your body has its own intelligence.

4. Do the inner work + take personal responsibility

YOU ARE NOT A VICTIM… let’s get that clear. It is time to own up to your mistakes, the role you played and bring self-awareness to everything you do. Sure, life can hand you a bunch of lemons time and time again, but you hold the power to make lemonade or let them make you sour. Do the personal development, self-reflection and heal what is no longer of service to you. Life is a classroom, look at every opportunity, set back or moment as an opportunity to learn and grow.

5. Set clear boundaries

Time is the currency we cannot get more of. Use it wisely, create the life you want, say NO more often, say YES to what you really want to, and live the life you want on your terms. Take it from me, being a people pleaser doesn’t make you happier, only more exhausted and often taken for granted. It’s great to be kind, but that doesn’t mean having to give all your energy away.

6. Be patient… it takes time

Yes, it would’ve been great for everything you wanted to have happened yesterday and to already be ‘there’ by now. But you know what, you probably aren’t ready. It will all unfold as it is meant to, and NO ONE is an overnight success.

7. If you want to go faster, slow down

This is something I am still deeply working on, as someone that strives to have a productive day every single day… learning to slow down has been hard, but the moment I do, the magic happens. The ideas come, the transformation occurs, I get exactly what I need. Take the time to breathe.

8. Trust the process

It’s so often out of our control. There’s very few things in life that we can control, and when we spend so much of our time and energy trying to control the uncontrollable, it can destroy you and your happiness. The Universe is giving you exactly what you need in this moment, and the lessons you need to transcend to the next step. Have faith that it will all work out. Look back, it truly has so far, hasn’t it!?

9. Everything is energy

We are energy, our thoughts are energy, everything around us is energy operating at a vibrational frequency that we cannot see. You will call in and attract what you are a vibrational match for. Work on yourself to elevate your energy, and call in what you desire.

10. There is a power greater than you, and you are embraced always by it’s love

Whether it is God, the Universe, Source, whatever you want to call it, you are always held and supported in every moment. You also hold that love, energy and power inside of you, and can tap into it at any time. Take a look around at all the beauty this world holds and has to offer, you are a part of that.

11. We are all one

You are me, I am you, and we are one. From a spiritual perspective this is a concept I am still learning to grasp. But being an empath, and feeling the pain of others inside myself as I witness or hear their stories, being able to be heard, and seen at the same level by others, shows me the level of love, compassion we have as a collective. Whilst we may not all see eye to eye, we may but heads, and especially now we are seeing the division, at the end of the day, we are all human, we all bleed, we all die, we also all breathe the same air, can experience joy and happiness. When you start seeing everyone around you as a part of yourself, an extension of you, it fills your heart with compassion, and we create a much kinder world.

12. Forgive yourself, you did the best you knew how to at the time

Self-forgiveness is often not something we are taught. Instead we focus on the past and hold onto the guilt for our actions. Learning how to forgive yourself can be hard, but the longer you hold onto it, the longer it weighs you down. Remember you did the best you knew how to at the time, even if it was ‘wrong’, it was what got you through. As long as you’ve learnt from it, it is okay to let it go.

13. Acceptance is the key

Becoming more self-aware is key, but true transformation comes from acceptance. Acceptance of what you can’t control, acceptance for what is happening and what has happened. What we resist, only creates more problems and more resistance. Tune into yourself today, see if you can meet the resistance with acceptance (it probably won’t be easy), but the sooner we learn to let things go that no longer serve us, the happier you will be.

14. You only get one true home in this lifetime, and you are living in it every single day (your body)

The human body is something to marvel at - just stop and realise in this moment how much it is doing for you right this second without you having to think about it, your heart is beating, your lungs are breathing, your cells are communicating to each other and regenerating! How magical is that!! Take care of it, fuel it with food that nourishes it, give it plenty of rest to repair and rejuvenate, move it in a way that makes you happy and healthy!

15. Embrace living in the flow

Life is not a hustle, take it from someone who has been through burnout. There are periods of time for that, but there is also so much beauty in living in flow. When we create space to breathe, and be just as much as we ‘do’, we are able to get more creative, stay grounded and be productive with ease.

16. It gets to be easy - whatever it is, it gets to be easy

So often we are focused on the hustle, the drive, the end goal that we get swept up in the story that it has to be hard. We’ve been told this narrative for so long, that we believe it. ‘Nothing worth having comes easy’ - and whilst no, there are no overnight successes, the ease comes from how you show up each day. The mentality you have behind the work you are doing and the commitment. When you change the narrative, you’ll be surprised at just how much more you enjoy the same tasks when it gets to be easy!

17. You are not your thoughts

This is something that as of recently was still a struggle to get my head around. Our thoughts occupy your mind yes, but we create them, we create the stories. When you pause for a second and look at something like meditation, where you have the power to still the mind, control your thoughts, it shows you that we are not our thoughts. So that negativity you are holding onto, the lies that you are feeding yourself full of doubt, don’t have to be true. You are consciousness, and you are in control of the stories in your head.

18. You have the power to create your reality, where focus goes energy flows

As we are not our thoughts, we can therefore create our reality. In assessing our thoughts, redirecting them and telling ourselves a new narrative, we have the ability to shift our state… shift our energy. For example, when you set a goal, your focus is on it, but often we get stuck on the way to achieving said goal because our mind jumps in the way telling us we can’t do it for one reason or another. If you in that moment and every moment the doubt comes up were to stop, change the thought to what you KNOW is actually true, then you would be able to redirect the focus back to a positive or productive state and achieve the goal at hand.

19. Be in gratitude more… as often as you can

Gratitude is the ultimate form of receivership. Where gratitude is, fear cannot exist. When you focus on being in a state of gratitude, you will be amazed at just how much abundance there is around you. But don’t do it for that reason. Do it to really feel into how fortunate you are to be here, to be in this moment, reading this blog… whether it is on a phone, laptop or desktop or something else. You are blessed to be here at this moment in time. Practice gratitude daily, and watch how your life shifts!

20. You are not broken

As someone who told themselves this story for years, it finally feels incredible to be free of it! Whether your mindset is low, your health is a battle at the moment, or a relationship is going sour, YOU ARE NOT BROKEN. Look at all of these as opportunities to heal and do the work to feel like your best self - YES! But that does not mean you are broken, it simply means there is room for improvement.

21. It’s okay to not have all the answers

NO ONE DOES! Be at peace with that, there is always going to be differing opinions or even different solutions to get to the same result. The most important thing is to find what is right for you! Take it step at a time, improve each day by 1%, and if you fail, know that it is just a stepping stone to success, as long as you keep trying! Fall in love with learning and stay in a growth mindset… it is always better to walk around with your cup half full, ready to receive what magic might be out there.

22. Comparison really is the thief of joy

You are on your own journey, if you were meant to be on their journey you would be, and if you are meant to be on that journey you will get there, it will just be a different timeline. Use others as aspirations or inspirations, but know there is only ONE of you in this world, and there will only ever be ONE of you! Celebrate your uniqueness, and that of others! Just because they have what they have does not mean there is anything less out there for you! The world is abundant!

23. It is okay to receive

As someone who lives in a world of giving, this lesson was one of my most recent. From accepting compliments and gifts to even receiving money as an exchange for my services… Being in receivership had always been a battle for me. Partly because I didn’t feel worthy, and partly because I had no boundaries and lived as a people pleaser. Doing the inner work to shift my mindset around it being safe to receive was a challenge but so worth it, everything in my life has shifted and continues to do so, just as I continue to give.

24. You are exactly where you are meant to be

This moment, in this time, reading this blog, is exactly where you are meant to be. You are learning, growing and changing at the rate that it is meant to happen. It is a test of your faith and trust. Know that if you aren’t where you want to be, life could be saying you aren’t quite ready yet, or saving you from something you are not even aware of! Trust in the power of divine timing!

25. HAVE FUN!!!

Honestly, who looks back on their life and remembers how many late nights and hours they battled away at work. Go out, adventure, create memories and magic that will be with you for this lifetime that you can look back on with joy, happiness and bring you light and love. Life is made to be lived, take the risks, explore the opportunities, you have no idea what the world has waiting for you until you do.

26. LOVE, truly, madly, deeply, powerfully

It’s scary, messy, ugly even at times, but LOVE is one of the most beautiful experiences and gifts this world has to offer. When you give your love to others it warms your entire being, it fills your heart, and that feeling is like giving love back to yourself ten-fold! If you live your life in FEAR (the opposite of love), you’ll always be wondering WHAT IF… and never truly know the happiness that could’ve been yours. Yes, you might get hurt, but is that better or worse than never loving at all?

AND FINALLY

27. YOU ARE ENOUGH

Repeat after me… I AM ENOUGH, I AM WORTHY, I AM LOVED! This is your new mantra, affirmation or mindset around yourself. You are enough simply because you exist. This may not feel true right now, and it is something I have been working on for years. But in this very moment, look for evidence that it is true. You have a light within you that shines so bright, and it is a gift you get to give yourself every single day. Do not let anyone take that from you or tell you otherwise! I love you, and it is my hope that these lessons will help you love you too! YOU ARE ENOUGH!

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!

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Post Holiday Insights

MY POST HOLIDAY INSIGHTS

30 / JUNE / 2021

SHEREE'S HEALTH DIARIES

With all the craziness that the past year and a half has been, I definitely felt well overdue for a holiday, and not my usual type either!

When I go away or take ‘time off’ it is normally still threaded with a bunch of ‘to-do’s’ and things I’d like to get on top of. As well as trying to cram as much in as possible!

I’m not going to lie, this time around was completely different for me, and it was rather terrifying. Anyone who knows me will tell you I am very much an active relaxer, and if you follow my stories on Instagram, you will know how much I try to get out of every single day!

However, with the speed of which the business is growing and the workload I give myself as an overachiever, I could feel myself coming close to burnout, so I gave myself the hard word that it was time to SLOW DOWN!

And as hard as that was, that is exactly what I did…

LESSONS LEARNED

I had a rough schedule of a few things we would do over the 5 days, including booking ourselves into Earth Energy Sanctuary for a day of pampering and relaxation treatments, but other than that, for me this trip was all about the SURRENDER.

We often spend so much of our lives making things happen, we don’t quite allow space for things to pop in that can be delightfully unexpected! This is something I have been personally working on these past few months. So this holiday was the perfect time to test it.

What did I learn over these 5 days?

Firstly, I survived, and so did my business… sure there were things I could’ve managed better and there were a few minor issues with technology etc but the beautiful thing was that I was in total acceptance that things don’t always have to be perfect!

Secondly, I blobbed, and I mean really blobbed, all I did on one of the days was sit on the same little couch and read… finished the entire book, and then I didn’t read the rest of the break. I gave up the need to have a perfect routine, always. I learnt that it really is okay to completely take time off and rest!

Thirdly, I meditated for an hour a day (yes I did keep in one element of my morning routine), but this was also at whatever time I decided to wake up… I learnt that my mind really struggles to let go for such a prolonged time and it may just be best for me to keep these short and sweet and find other things that keep my mindset in a state of flow.

Fourthly, I had THE most magical relaxation experience with my partner at Earth Energies Sanctuary (more to come on this in a future blog), but a very clear message came through to me during this time, aside from slowing down, it was the reminder as I was getting my aromatherapy massage, that in that moment (and whenever I choose)... no one needs anything from me. It is my time. This little voice has popped into my head whenever I start to blur the lines with my boundaries as a gentle but perfect reminder.

Finally, I had the most INCREDIBLE breathwork experience on the day we left. I have always struggled to completely let go during these types of breathwork, the holotropic breathwork we did was a recording from a coach of mine - Alyssa Nobriga, and it was amazing to see just how much I truly SURRENDERED!!

When it comes to breathwork, I normally get so much in my head about needing to surrender I think it actually blocks me from letting go, and so to actually have a full experience of what the breathwork can feel like has inspired me to make more time for it, and felt like the perfect way to close out a holiday with the intention of surrendering!

THE FLOW STATE

There is a fine balance between masculine and feminine energies (we have both), the push and pull, yang and yin, hard and soft… and often when we are engrossed in our day to day life we get stuck in the hustle (masculine) and miss out on being in the flow and presence which is that of the feminine.

So, if there is one more thing I am taking away from this break is to embody more of the flow state, find the freedom in the day to day life, and surrender to what life has to offer. We are not letting go of work or structure, but letting go of the attachment to it.

I embodied this fully with the practices above, and with the amount of wine I indulged in, yummy (not so healthy and healthy) foods I ate, and the lack of movement I did. It’s okay to rest, it is okay to relax, it is okay not to be perfect all the time. My body and mind thanked me for it! And I hope from this you find yourself starting to listen to what you really need in each moment, surrender to it, give yourself permission to feel it all!!

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!

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Own Your Choices Own Your Life

OWN YOUR CHOICES, OWN YOUR LIFE!

23 / JUNE / 2021

SHEREE'S HEALTH DIARIES

Up until recently, I had a strong belief that I was doing everything in my power to own my life, and that it was within my control.

I was doing the ‘work’ right, putting in the hours into my business, showing up with my health, learning to set clear boundaries… as well as doing the inner work (mindset, emotional and behavioural to release old beliefs and patterns).

I was proud of my efforts, and I should’ve been…

But I then spent a full 3 days diving deep into the content of a certification I am doing - Institute of Coaching Mastery with Alyssa Nobriga and it was like a cloud was lifting from in front of my eyes!

Working through the psychology and understanding on a scientific level exactly what the tools I had been using to break the patterns and shift my beliefs suddenly unearthed something I had been doing unconsciously that I thought I had been doing all along!

The moment I realised this ONE ☝🏽 THING everything changed!

THE BREAKTHROUGH

Whilst I was leaps and bounds from the victim mindset I used to be in (constantly blaming life, others and situations for what was going on), I was still exhibiting this on a daily basis through patterns of avoidance and fear.

The behaviours were albeit a lot smaller, but they all add up right!

In doing this, it hit me like a tonne of bricks! I had NOT been taking PERSONAL RESPONSIBILITY over ALL areas of my life. It was like I had been picking and choosing when it worked for me (again all unconsciously - so no judgement on myself, it was innocent).

But, suddenly I could see that the fear of burnout, the stress, the bumps in the road, the challenges I kept facing time and time again, were all coming from me… Life was classroom and these were the lessons!

It was in this moment and with this reminder that I was able to connect to myself and my life and breakthrough what I was facing up again with so much more ease and acceptance!

✨ YOU are in control of your choices

✨ YOU are have the power to change your reality

✨ YOU are the writer of your own book of life!

When YOU decide to be a VICTIM to life’s circumstances, YOU give your POWER away! 😢

We CAN’T control what goes on outside of us, but we CAN control how we ACT (or react) 🙌🏽 In fact, we really don’t want to be reactive, we want to be PROACTIVE in how we show up.

LESSONS LEARNED

The moment I started taking more PERSONAL RESPONSIBILITY for myself, my health and my life, everything shifted! 🥳🥳🥳

It was like the Universe saw that I was finally getting it, and things started flowing to me like never before! ✨

Doors 🚪 started opening!

My stress levels decreased!

And my HAPPINESS 🤩 increased!

This was all in a matter of days by the way… Not weeks or months or years, DAYS that things shifted!

Because it was in that moment, that I realised life happens FOR YOU! Not to you! 🤯

If we look at life like a giant classroom, and each situation as a LESSON 👌🏽 we can overcome anything!

We also tend to have a much happier 😍 and better time moving through it!

Shifting out of VICTIMHOOD + BLAME 😩 (that I was unconscious too) and into my POWER ⚡️ (now conscious of) was what allowed me to transform on a truly DEEP level!

It allowed me to OWN my actions, and OWN my future! 👊🏽

Does this resonate with you? The need to take control over your own future, take a little more responsibility? The choice is yours! 🥰

Will you do the same? Or are you struggling to know where to begin or how to start this journey? The power of self-reflection is INCREDIBLE… but sometimes we need an outside observer to bring us insight too.

If this is you, and you need some extra support, feel free to apply for my 1:1 coaching (we go deep into this work - and yes it is so connected to your health and well-being because you are taking ownership for your decisions, whether that is food, exercise or getting to work on time). Apply here… there will be a few spots opening up at the end of July!

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!

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The Power of Mediation in Transforming Your Mindset

THE POWER OF MEDITATION IN TRANSFORMING YOUR MINDSET

09 / JUNE / 2021

SHEREE'S HEALTH DIARIES

“Meditation allows us to change our brains, bodies and state of being” - Dr. Joe Dispenza (Breaking the Habit of Being Yourself)

It allows us to move from thinking to being, moving from our head into our hearts.

A lot of you will already know the benefits of meditation, in terms of how it calms the body, reduces stress, and allows us to be more present.

However, a lot of people really struggle with meditation, as we tend to have this idea of someone sitting cross-legged in a room full of candles and in complete silence with the mind quiet too.

When it comes to meditation, it’s important to understand there is really no WRONG way of meditating, and if you are someone that struggles to keep your mind quiet during the practice, then it is completely normal, and try not beat yourself up about it.

Remember it is just that… a PRACTICE, something you get better at over time.

HOW MEDITATION WORKS

The power of meditation lies in the wisdom that comes from getting still. Because in all honesty, how many times a day (aside from your sleep), are you really STILL?

Our brains are exposed to around 42 GB of data a day (that is 42 trucks full from top to bottom of pages and pages of information) and our poor brain is now responsible for filtering in and out what is important to remember and keep and what to let go of.

So, with the world so busy, it can be hard to find time to actually be present, especially with all the thoughts that consume our minds. Meditation is powerful because it allows us time to take a moment for ourselves and hear what needs to come through from our own internal guidance system.

Believe it or not, you have innate wisdom inside of you, often referred to as intuition, or a gut feeling, and meditation can really help you learn to trust it, and when we can trust it more, listen to it more and operate from it more, we live our life more in alignment with our truth.

BENEFITS OF MEDITATION

Meditation is also a powerful time for self-reflection and observation, it is often talked about as the time where we become the observers of our own mind. Removing our identification with our thoughts, and actually seeing the birds eye view of what is truly going on in our lives and any given situation.

In this instance, with good practice we can enter the subconscious mind, from being to observing our thoughts… from this place we can reprogram our mind, beliefs and brain. If you are interested in learning the science behind this I strongly recommend reading Dr. Joe Dispenza’s book - Breaking the Habit of Being Yourself

However, if you are someone that struggles to even have a ‘quiet mind’ or get still, or simply new to meditation, here’s one of my favourite tips:

Before meditation it can pay to journal or write down all the things that are taking up space in your thoughts to give you more space to just simply be.

It is also important to note the key times for meditation are when your brain is in what’s called a theta state. This is most easily accessed first thing in the morning and last thing in the evening which is when I do recommend doing your daily practice.

Another thing that I have found and know to be really effective to use as part of your meditative practice is setting an intention of what you want clarity on, or want out of doing the mediation.

If you just pause now, and think about what you are hoping to get out of the meditative practice - peace, stillness, gratitude, calmness, presence whatever it is, just close your eyes and bring it to your mind… and set your intention for your practice.

I hope you found this helpful and you can see that meditation not only has a whole host of benefits, but can be incredibly POWERFUL in shifting your mindset, energy and life!

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!

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Post Gut Fast Reflection

POST GUT FAST REFLECTION

2 / JUNE / 2021

SHEREE'S HEALTH DIARIES

Crazy to think that just last week, I was on my third day, of my third 4-day fast for my gut healing journey! I never would’ve thought that I could not eat for 4 days, never mind choose to repeatedly do it!

So whilst you may be thinking that I am slightly crazy too, the benefits and how incredible I felt during the fast was TOTALLY worth it!! So much so, that I thought I would share a little more of my journey with you!

If you missed the first recap or want to know a little more about the process I am talking about, check out the blog I wrote all about it HERE.

MY EXPERIENCE THIS ROUND

With this being the third time I did the process, and aware of what has worked well in the past, I really wanted to test my limits this time around, and use my body as a science experiment (as always).

In previous rounds, my sleep wasn’t that optimal, so I modified the protocol, then I also took a little more rest the second round, and so this time I wanted to test just how much I can push my body on next to no fuel, just nutrients to support my gut! With the intention of just seeing what was possible.

So, I carried on with my normal exercise routine over the 4 days, which is inclusive of 3 x yoga sessions, 3 x strength training sessions, 1 x teaching a hiit workout, and 1 x dance class. The only thing that ended up changing was one of the strength trainings was swapped to teaching another hiit workout.

Whilst I am aware this is actually a lot, and I normally drop down to just a walk or yoga during this time, I was actually astounded at how well my body handled it. I timed things right with the little intake of fuel I did have and I was super high energy and high vibe the entire time!

UPS & DOWNS

One of the incredible benefits of the fast is the energy levels skyrocket, and I actually noticed they got even better with all the extra training! I was so happy, and so impressed with how well my body handled it!

However, with every up, there is a down… and this is where I noticed my body took a bit of a hit. My sleep suffered. Whilst I didn’t wake up during the night (massive bonus), my deep sleep was terrible! Averaging around 45 minutes per night, whereas in comparison to last time when I rested more, I was averaging 3 - 4 hours!

This was a true testament to the fact that your body really does need food for optimal recovery. Right! The body is looking for carbohydrates primarily, and then protein after a workout and fasting does not provide that. So, my heart rate was staying elevated through the night trying to help me recover.

Fortunately the energy was still fantastic through the day even after the sleep wasn’t that great, but it has shown me that even though it feels really great at the time, it might not be the best option during the fast. Considering the purpose of the fast is healing.

Other than that, I noticed that this third round was better than the other rounds by far, I was a little more hungry (as to be expected with more training), but other than that my body responded the best it has ever!

I also altered the post protocol slightly this round and have updated the protocol inside the 4-day GUT FAST TRACK to make sure that everyone who does it gets the benefits of an additional cleanse that I found super helpful and is well backed by science!

If you’re curious about more of my journey I documented it all on Instagram LIVES that are now IGTV episodes that you can watch @strengthen.heal.nourish

If you want to try this out for yourself, you can grab the step by step process and protocol here! Be sure to let me know how you get on and tag me during the process! Enjoy the benefits!

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!

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Is Your Gut Healthy | Poo Check

IS YOUR GUT HEALTHY? WHAT YOUR POO SAYS ABOUT YOU (and your health)

19 / MAY / 2021

SHEREE'S HEALTH DIARIES

“All Disease Begins in the Gut” - Hippocrates (nearly 2500 years ago).

Believe it or not, gut health was seen in such high regard nearly 25 centuries ago! Hippocrates knew what he was talking about, unfortunately, something got lost along the way, and it seems only now, that we are starting to really focus on this area of our health again!

Considering that 70% of your immune system lives in your gut, 95% of your serotonin (happy hormone) is produced there, and your gut is now considered your second brain… it is about time we paid more attention to it!

THE BIGGEST HEALTH INDICATOR

One of the biggest indicators of our health, as taboo as it might be to talk about, is you POOP!

This is the first thing I focus on with my clients, and actually gives us a lot of insight! Your timing, type, frequency, colour, consistency are all indicative of health! Take the bristol stool chart below, a great way to see where your gut health is at…

What are we looking for? Well your ideal poops look like:

Type 3 - 4 on a bristol stool chart, are easy to pass, brown in colour, well formed and held together.

WHAT TO LOOK FOR

Other things to focus on include: ensuring you are having at least one bowel movement per day, passing around 30cm a day and that the poop sinks!

If you aren’t having consistent poops like this, then chances are your gut could do with some time, care and extra attention! It is exactly what I focus on with my clients and inside Reclaim Your Radiance (your natural solution to healing your gut).

If you poops are not daily, the body can be reabsorbing the toxins it is meant to eliminate, if you are finding that they are too loose or hard to pass, there is something that needs to be attended to, to optimise your digestion, something in your digestive tract isn’t working at best, or maybe you need more water or more fibre.

If the colour is anything but a brown colour, they all indicate different things going on in the body, and if your poop floats, then chances are you aren’t digesting your fats well enough!

These are all markers of good health, not just good gut health, but good health in general! And if you want to make sure your gut is healthy and happy, I suggest taking a better look at your stools!

If you need extra support, then check out RYR here… it may just be the solution you are looking for!

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!

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6 Nutrients To Support Ovulation

6 NUTRIENTS TO SUPPORT OVULATION

28 / APRIL / 2021

SHEREE'S HEALTH DIARIES

ARE YOU SKIPPING THE BIG ‘O’??

And no I’m not talking about orgasms 🙊 (although they can help)!

The BIG ‘O’ is OVULATION!

OVULATION is essential to healthy and well-balanced hormones!

Now you may be wondering, what is the big deal about ovulation?

But you see, without it, our body struggles to produce key hormones that help keep us happy, healthy and fertile (even if you don’t want babies… we need our bodies to act like we are preparing for one every month).

Ovulation (regular) is needed for optimal levels of estradiol (main form of estrogen), and progesterone which are the two KEY female sex hormones.

Dr. Lara Briden, author of Period Repair Manual says in her book ‘Ovulation is how we make hormones’.

Ovulation is not simply the time you are most fertile, nor is it just about the release of an egg, although this is extremely significant, when it comes to our health, we want to ovulate for a number of other reasons too!

Not only do we produce those KEY sex hormones - estradiol and progesterone, but ovulation is a time where we feel most confident, high energy levels and motivation, increased creativity, and communication skills, skin is glowing and gives you a real period!

Yes, that’s right, unless you ovulate, it’s not considered a REAL PERIOD!

There are a number of reasons we can skip ovulation (and I sure have had my fair share of skipped ovulation)... but when we are ovulating, it communicates to us that our bodies are healthy and operating smoothly!

REASONS YOU MIGHT SKIP OVULATION

The number one is STRESS on the body and this can come in all forms:

- Extreme or too much exercise
- Very high stress levels
- Low body weight
- Obesity
- Thyroid dysfunction
- Perimenopause
- Low ovarian reserves
- Being on a hormonal contraceptive - like the OCP

So, if you are wanting to OVULATE every month, managing your stress is the UTMOST importance!

On top of that we want to support our body with key nutrients that not only help the body ovulate, but help produce hormones, and keep us hormonally balanced throughout the month!

6 KEY NUTRIENTS TO SUPPORT OVULATION:

Zinc: helps regulate normal hormonal function, cell division and ovulation (as well as boosting your immune system and skin health, healthy growth of hair and nails).
Sources include: red meat, oysters, eggs, poultry and nuts like cashews.
Vitamin B6: this is essential for the production of progesterone, and the corpus luteum, as well as metabolising estrogen from the liver.
Sources include: poultry, some fish, peanuts, bananas and oats
Magnesium: is responsible for over 300 different functions in the body, particularly calming the nervous system (handling stress), so sufficient levels will allow for the body to know it is safe enough for ovulation to occur.
Sources include: nuts and seeds (particularly pumpkin seeds), green leafy veggies and wholegrains.
Iodine: this nutrient helps keep our metabolism happy and regulated, for the role it plays in our thyroid health, and the thyroid helps to regulate ovulation.
Sources include: kelp, seaweed, fish, iodised salt and eggs.
Selenium: has been shown to promote healthy follicles in the ovaries which are responsible for the development and release of eggs, as well as protect against birth defects.
Sources include: brazil nuts, seafood and organ meats.
Vitamin D: has been shown to enhance ovulation, increasing the follicle stimulating hormone (FSH) sensitivity, as well as production of progesterone.
Sources include: salmon, liver, egg yolks and cod liver oil.

So if you wanting to make sure you hit the BIG ‘O’ every month, look at adding in these key nutrients into your diet, and managing your stress!

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!

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2021 Dirty Dozen And Clean Fifteen

2021’S DIRTY DOZEN AND CLEAN FIFTEEN

21 / APRIL / 2021

SHEREE'S HEALTH DIARIES

WHY BOTHER EATING ORGANIC? (A question I get asked all the time as a holistic nutritionist)...

Well, I have the answers for you below!

Did you know that the pesticides on our foods actually contain harmful chemicals that can overload the liver, which can lead to storing excess weight, acne, higher cholesterol, and hormonal imbalances!

Even though we may not be able to see or taste the toxins, it doesn’t mean they aren’t there!

Many pesticides and herbicides contain xenoestrogens which mimic our hormone estrogen in the body. However, xenoestrogens are not biodegradable, and our body doesn’t really know what to do with them, so to keep us safe, and the toxin out of the bloodstream, it stores it in a fat cell.

This is why it is great that each year the Clean Fifteen and Dirty Dozen are released!

Check out the details below (and save this post to come back to at anytime - especially when you’re doing the groceries).

DIRTY DOZEN

These lists of foods aren’t the ones you should be avoiding, but rather the ones that are more likely to be exposed to pesticides and other nasties, meaning that if you can, shop organic for the dirty dozen, or if that’s not an option, be sure to wash your veggies with apple cider vinegar and water (with a pinch of salt) before consumption to be sure you are removing as much of the pesticides as possible.

Bell + Hot Peppers (Capsicum + Chilli)
Tomatoes
Celery
Cherries
Peaches
Pears
Strawberries
Spinach
Nectarines
Kale, Collard + Mustard Greens
Apples
Grapes

CLEAN FIFTEEN

These foods are ones that are least likely to have the exposure to the sprays, so if you aren’t eating organic, it is best to opt for more foods from this list, however, I still recommend washing the skin if you plan on eating it for some of these foods just to be on the safe side! You will notice that a lot of these foods also have the option to remove the skin, which can contribute to them being less exposed to the pesticides etc in the first place (almost like a tough layer of protection from the nasties out there).

Eggplant
Asparagus
Broccoli
Cabbage
Kiwifruit
Cauliflower
Mushrooms
Cantaloupes (Rock Melon)
Honeydew Melon
Avocadoes
Sweet Corn
Pineapple
Onions
Papaya
Sweet Peas (frozen)

So, next time you’re doing your shop be sure to keep this list handy, and wash your fruits and veggies when you get them home with apple cider vinegar, salt and water to clear off as many pesticides as you can if you can’t buy organic!

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!

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GETTING TO KNOW THE 4 STAGES OF YOUR MENSTRUAL CYCLE

21 / JULY / 2021

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THE 4 PHASES

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EARTH ENERGIES SANCTUARY RETREAT REFLECTION

15 / JULY / 2021

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THE EXPERIENCE

LESSONS LEARNED

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27 LESSONS IN 27 YEARS

6 / JULY / 2021

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27 LESSONS

AND FINALLY

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MY POST HOLIDAY INSIGHTS

30 / JUNE / 2021

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LESSONS LEARNED

THE FLOW STATE

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OWN YOUR CHOICES, OWN YOUR LIFE!

23 / JUNE / 2021

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THE BREAKTHROUGH

LESSONS LEARNED

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THE POWER OF MEDITATION IN TRANSFORMING YOUR MINDSET

09 / JUNE / 2021

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HOW MEDITATION WORKS

BENEFITS OF MEDITATION

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POST GUT FAST REFLECTION

2 / JUNE / 2021

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MY EXPERIENCE THIS ROUND

UPS & DOWNS

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IS YOUR GUT HEALTHY? WHAT YOUR POO SAYS ABOUT YOU (and your health)

19 / MAY / 2021

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THE BIGGEST HEALTH INDICATOR

WHAT TO LOOK FOR

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6 NUTRIENTS TO SUPPORT OVULATION

28 / APRIL / 2021

SHEREE'S HEALTH DIARIES

REASONS YOU MIGHT SKIP OVULATION

6 KEY NUTRIENTS TO SUPPORT OVULATION:

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2021’S DIRTY DOZEN AND CLEAN FIFTEEN

21 / APRIL / 2021

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DIRTY DOZEN

CLEAN FIFTEEN

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