Sheree’s Tips – Page 14 – Sheree Hannah Wellness

Master Your Morning Routine

MASTER YOUR MORNING ROUTINE

21 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

My 3 M’s for the Perfect Morning Routine:

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

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

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

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

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

MINDFULNESS

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

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

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

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

MOVEMENT

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

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

MEAL

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

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

NO MORE EXCUSES:

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

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

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

IDEAL MORNING:

- 7am: Journaling + Meditation

- 7.45am: Reading + Breakfast

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

BUSY MORNING:

- 6am: Meditation + Diaphragmatic Breathing

- 6.15am: Mini-Stretch Session

- 6.30am: Bone Broth

- 7am: Journaling + Breakfast

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

Your Wellness Coach,

Sheree xo

SHEREE BEAUMONT

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

INSTAGRAM

Get Ready to Glow Up

14 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

“The sooner you step up into the greater most authentic version of You, the sooner your fears will dissipate, the sooner your concerns will begin to fade, the sooner life will bend towards you. The more you will flow with life!

You are already whole and complete, why do you resist what you are?”

- Rebecca Campbell, Light is the New Black

What’s holding you back from shining your light? From GLOWING THE F*** UP?

Today’s blog is a little different, we look at the ways you can take time to honour the light within you!

What seems like a stretch for you? What challenge can you set for yourself to step outside your comfort zone? To GLOW UP?

*Glow Up: A ‘Glow Up’ is a mental, physical, and an emotional transformation for the better. Glow Ups can be both natural or planned. As well as being gradual and permanent, or fast and temporary.

Why is it that we are always the first to cheer on others shining their light so bright, but when it comes to shining our own, we are often the first to retreat into the shadows afraid to radiate our magnificent energy?!

Whilst I was away on holiday, I read some incredible books that really reinforced that if you really want to level up in any area of your life, the choice starts with you, you need to first believe it’s possible.

Three of the books I read were:

- Gabby Bernstein - The Universe Has Your Back

- Rebecca Campbell - Light is the New Black

- Rebecca Campbell - Rise Sister Rise

They had a lot of themes in common, one that stood out to me was…

In order for others to see your wholeness and completeness, you first need to see it yourself! And you won’t be able to witness all that is within you, if you never make time for yourself.

I call it being selflessly selfish, because we know we don’t serve anyone running on empty! When we first witness our own beauty, we are able to see more clearly the beauty in others, and give them the power to see the beauty within themselves too!

Take time today to see YOUR BEAUTY, not just on the outside, but all that you are. Your laughter, your warmth, your smile, your kindness, your ability to listen, share, whatever it is that makes you UNIQUELY YOU!

You are ENOUGH! Say it out loud! CLAIM IT!

It’s okay to want to grow, to be more, to do more, to have goals physically, mentally, spiritually and emotionally, but KNOW that you are enough in this very instant as you read this.

You don’t need to search outside of you for what is already there, show yourself the same love and compassion you do for those around you every damn day!

And trust that you deserve your love just as much (if not more!). Get ready to GLOW UP just by being you and embracing your gifts!

P.S. If you are ready to GLOW UP and truly start the transformation from within, join my FREE #wellnessglowup challenge! And the chance to win a FREE HOUR LONG DEEP DIVE WELLNESS SESSION WITH ME!!

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

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

SHEREE BEAUMONT

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

INSTAGRAM

Life of a Personal Trainer

A DAY IN THE LIFE OF A PERSONAL TRAINER

29 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

Ever wondered what it’s truly like to be a personal trainer? It sure appears to be a glorious job, freedom of working when you want to, getting to motivate and train people, the high price per hour… What’s not to love!?

And you’d be right, there are so many incredible aspects when it comes to being a Personal Trainer (or PT as it’s commonly referred to).

There is definitely the element of freedom in being able to organise your calendar in a way that suits you, most PT’s charge at least $60/hour and they pretty much just stand there and keep conversation going whilst they count your reps and correct your form right! It’s a breeze!

WRONG! Just like I imagine with the majority of jobs, there is far more than meets the eye! And I was certainly in for a shock when I released that at 21 years old I was actually starting my own business!

To be honest with you, I never thought I was going to be a personal trainer, the idea had never crossed my mind, in fact, I’d had a few PT’s in the past, but felt like I didn’t NEED one, as I was pretty self motivated (and of course study sports science meant my technique was naturally flawless) 😂😂

HOW I BECAME A PERSONAL TRAINER

To be completely honest, I fell into this job, and never intended to stay longer than 6 months. I was studying full time in my fourth year of University getting my post graduate diploma in Human Nutrition and my goal was to actually start up my own nutrition practice. At the time, I was working at my local Les Mills (higher end gym based in NZ) as an instructor helping write basic programs for members when I was asked if I’d like to step into this role. I had the qualification as a byproduct of my sports science degree (again, I’d never planned on this being a career for me).

Being the driven, and motivated individual I am, I was up for the challenge, the appeal sounded great… and so the journey began!

Fast forward 1 month, I’d completed my Les Mills 3-day PT module and started onboarding clients. I was loving it, it was so much fun, I enjoyed the freedom it meant, and the connections I was making and the lives I was changing was all so empowering!

What I didn’t account for, was the toll it would take on my body and my energy!

Like I said, it looks like a pretty glamorous job right! But as I soon learned, it wasn’t as simple as a 9am - 5pm job, instead it was more of a 5am - 9pm!

A DAY IN THE LIFE OF A PERSONAL TRAINER

Let me talk you through my typical day my first couple of years as a PT (after I finished uni - during uni was 5 x worse as I had to fit in clients, assignments, lectures and exams):

4.30am - Wake up + shower + grab a coffee
5.00am - Drive to the gym
5.30am - First client
6.30am - Breakfast break
7am - Second client
8am - Third client/break + coffee
9am - Fourth client
10am - Fifth client
11am - Home to make lunch
12pm - Program writing + admin work
2pm - Quick power nap + another coffee
2.30pm - Head to the gym to train myself
4.30pm - Sixth client
5.30pm - Seventh client
6.30pm - Eighth client
7.30pm - Head home
8pm - Shower, make dinner, try to unwind
10.30pm - Sleep

REPEAT!

Okay, so not all days had 8 clients, you’d have cancellations, no shows and meetings that slotted in there somewhere too. Either way, you’re looking at about a 16 - 18 hour day, running on caffeine and limited sleep.

Then along came BURNOUT! My burnout actually hit in my first year as a PT (as I said, I was trying to juggle uni in there too). However, this burnout continued, and my low energy levels made it harder and harder to get up each morning!

One thing I think a lot of people don’t realise when it comes to Personal Training is that you never really switch off. Sure, I got to go home for lunch (one of the lucky ones), but whilst I was eating, and at home I was constantly thinking about the clients, the business, how I could improve, what I had to do to keep new leads coming in, continuing to grow and build a full time income out of this.

Not to mention, the health and fitness industry is ever growing and we are constantly needing to learn, grow and up-skill our knowledge as trainers to keep in the game (something I love doing), but it certainly adds to the overwhelm!

I learnt very quickly that there is far more to training than motivation, correcting form and counting reps! You deal with EVERYTHING! From injuries, to illnesses, to mental health issues. My job became far more than training just the physical body, sometimes sessions turned into deeper life chats!

I had woven in my nutrition business too at this point and was seeing anywhere from 25 - 35 clients a week!

Yes, that many people’s lives, bodies, movement patterns, injuries, diets, habits etc that you needed to remember. I often came home, just so exhausted from the conversations I was present in all day, that I didn’t want to say another word to anyone!

I was very fortunate to be working at Les Mills Howick, as they did take care of us, having a Manager for all the trainers (even though we are self-employed), someone to guide and support us, and a ever-growing membership base to keep clients flowing in (even though at times it felt like they were non-existent). I was also surrounded by an incredible team of other trainers who were super supportive, and full of experience to learn from!

This, hands down was what kept me in the game! Without the support network, advice and ongoing learning provided to me at Les Mills Howick, I honestly think I would’ve thrown in the towel after about 6 months (the average life of a PT now).

WHY I LOVE PERSONAL TRAINING

Don’t get me wrong! If you’ve made it this far, you’re probably thinking that this doesn’t at all sound worth it. The long hours don’t really add up for the pay, the time, effort and energy, but this is where you’d be wrong!

Firstly, despite the fact it took a couple of years, I put set boundaries in place which made a huge difference, but the REWARDS of this job far outweighed any of the cons.

Being a trainer is a blessing, I get to show up daily and serve people. Help change their lives for the better, give them the tools they need to make an ongoing shift in their habits, lifestyle and health.

If there is one thing lockdown taught me, it was how much value my clients bought to me. Just their smiles, chat, seeing them progress fills up my cup more than they would ever know! I am so truly grateful for this gift that I have been given and that I get to do this as part of my career!

But just remember, the next time a trainer might not reply to your email as quickly as you’d like, or look like they are in need of a hug (or nap), they are here to serve and make your health and well-being better in all areas of your life! (At least the good ones are … hahaha, but that’s a story for another day).

Your Wellness PT,
Sheree xo

SHEREE BEAUMONT

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

INSTAGRAM

Mental Health Awareness Week

MENTAL HEALTH AWARENESS WEEK

23 / September / 2020

Wellness

“Sometimes it’s the biggest smiles hiding the deepest secrets, the prettiest eyes that have cried the most tears, and the kindest hearts that have felt the most pain.”

It’s MENTAL HEALTH AWARENESS WEEK here in NZ and this is a topic that is so very near and dear to my heart. However, it is not talked about all that often… so I am here to change that!

Having lost people around me to mental illness, experienced mental health issues myself and working in the wellness industry, it is actually far more common than people think.

It literally breaks my heart to see and hear some of the pain and stories that people tell me or are going through, and so often I think we can become so consumed with our own lives it can be easy to forget to check in with those we love the most.

Part of my mission and purpose on this earth is to help others heal, and this is often deeper than just the physical level, it can come in the form of self-love, self-worth, healing childhood wounds, or battles with anxiety, or depression.

New Zealand has one of the highest suicide rates in the world, and many would argue that we live in one of the most beautiful countries in the world.

Whilst I am not here to speculate, I know the impact of the lockdowns, social distancing, and just 2020 in general has taken its toll on people.

In fact, it has been reported 1 in 5 people have thought about committing suicide in the past few months in New Zealand. So it is impacting far more of us than you may think.

I personally battled with mild anxiety, I was also in a state of such poor health in terms of my gut, and lack of self-worth that did lead me down a rather dark path of thoughts in my mind.

I was fortunate enough to be made aware of what was actually going on in my body to do the healing work, and had the love and support of those around me that things began to shift.

My journey however, is incredibly light compared to what I have witnessed, and experienced with those around me. I see clients on anti-depressants and/or anti-anxiety medication come to me on a daily basis.

This is what breaks my heart!

When I first started studying nutrition, I had no idea the impact food had on our mental state, nor the link between gut health and mental health!

Through my own journey of healing my gut, and taking my clients through the same processes, it has been so beautiful to witness the shifts mentally!

I’ve had clients come off anti-anxiety medication and antidepressants, turn their lives around, and change the way they look at themselves and the world by healing what was going on inside (and not just in the mind)!

Did you know that up to 95% (depending which study you read), of your serotonin a.k.a. your happiness or feel good hormone is produced in your gut!!

Serotonin is actually a natural antidepressant! However, it is naturally depleted by things such as recreational drugs and alcohol, as well as having an imbalance of your gut microbiome (good and bad bacteria).

So, if your gut isn’t happy and healthy and able to produce serotonin, it’s going to have a negative impact on your mental state, not just your physical health!

In fact, your gut actually acts like a second brain (they are even made up of the same tissue!)

The brain and gut are connected and also communicate through something called the VAGUS NERVE which relays messages about our physical and mental well-being between the two!

Crazy right!

Your diet and lifestyle choices play far more of a role in your mental health than you may have ever considered. The great news is, it’s never too late to start making gentle shifts and changes feel better from the inside out!

My Top Tips Include:

- Removing foods high in processed sugars - this feeds the bad guys in your gut causing the imbalance to worsen and affecting the production and effects of serotonin!

- Limiting alcohol consumption - as it is a natural depressant, and can have a dramatic affect on mood. It actually chemically alters the brain, lowering serotonin levels (our happy hormone remember).

- Exercise regularly, even if it is just for 20 minutes a day a few times a week - this promotes the release of endorphins, stimulates the brain, encourages blood flow, reduces stress, helps balance out the bacteria in your gut, and results in a clearer mental state.

- Eat a well-balanced diet full of wholefoods and micronutrients, to fuel the body and the mind providing it with the nutrients it needs to function optimally.

- Consider looking into an omega 3 supplement; my favourites being BePure Three and Nordic Naturals there have been studies to show this can help with anxiety levels.

- Get your vitamin D! Just think about how good you feel being out in the sunshine, low levels of vitamin D has been linked to low mood, anxiety and depression… so enjoy your 15 - 20 minutes of sun time a day, or again look at adding in a supplement.

- Consider the medication you are on that could be playing a role - e.g. the oral contraceptive pill has been linked to low mood, increased anxiety and depression (and I can speak to this first hand, my anxiety started when I was on the pill, and I couldn’t believe the clarity and change in mood I felt coming off… Oh and I haven’t had an anxiety attack since).

Side note: please check with your doctor before coming off any medication!

- Get enough sleep! Sleep has a dramatic impact on every single function in the body, including our mental health (have you ever noticed how a bad night's sleep often results in a poor mood in the morning… it goes a lot deeper than that in the science, but that’s enough evidence for me!)

A FINAL NOTE

Finally, I just wanted to pop in a little note to send yourself some love! Know that it is okay not to feel okay, that there are going to be days that you may not feel like your best self, we can’t be perfect and happy all of the time.

However, if you start to notice that it’s a bit of a trend, and your mood is constantly low, reach out for some support, talk to a friend, consult your doctor. Awareness is the first step in taking action.

And… if you are not facing any mental health issues, remember, everyone is on their own journey and we often don’t know what is going on in someone’s mind, the best thing we can do is be there as a listening ear and take care of our own mental health too! (Of course, reaching out for extra support if we feel someone needs it too though). I’ve popped a link to the helplines below.

So, as part of mental health awareness week (and as an ongoing practice), check in on those around you, even the ones smiling the most and with the most positive energy, sometimes they are the ones hurting the most!

RESOURCES

SHEREE BEAUMONT

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

INSTAGRAM

The Ugly Truth

THE UGLY TRUTH

JAN 11, 2020

SHEREE'S TIPS

THE UGLY TRUTH I HAD TO FACE...

I know it might seem like I have the answers, now, when it comes to nutrition, training and wellbeing, but it wasn’t always that way. In fact, I was once confused, lacked confidence and constantly concerned about my weight. I was plagued by hormonal imbalance, adrenal fatigue, gut issues and injury. I cycled through weight loss and weight gain, beating myself up with negative self-talk, self-doubt and judgement.

So let me take you back a minute... I wanted to share with you a little more about my journey. I’m about to get vulnerable as f*** and dive pretty deep in the hopes that it helps even just one person.

Even as I write this, my whole physiology changes. I become deeply saddened and closed off. It takes me right back to that moment, those feelings, those thought patterns and beliefs.

I WASN'T HAPPY

I was 19 years old, 9% body fat, eating 1300 calories a day, exercising 5 x week twice a day and yet I still wasn’t happy with the girl who was looking in the mirror. I cycled through weight loss and weight gain, beating myself up with negative self-talk, self-doubt and judgement.

Being diagnosed as a Coeliac at the age of 22 months, all I grew to know was food restrictions. As I got older, I only made matters worse by enforcing further restrictions on myself in attempts to lose weight - I had never felt comfortable in my own skin.

For me, the real struggles began when I was a teen. Despite being active, I always felt conscious that I wasn’t lean enough, and never quite felt happy when I looked in the mirror. (Sound familiar?)

I started over-analysing every gram of food that went into my mouth, every calorie, even all my veggies were weighed. This kickstarted a journey that took me from extreme workouts to obsessive calorie counting to binging and bulimia.

I was fighting a battle not just with my body, but with my mind.

I was no longer consuming the food, food was consuming me and it was affecting my physical and mental health.

I WAS TRAPPED IN A VICIOUS CYCLE

Despite studying for four years, getting both a degree and diploma in nutrition and sports science, I was conditioned to think that in order to lose weight you just had to eat less and move more, it was that simple.

I was trapped in a vicious cycle. Punishing and rewarding myself with food, then hating myself for over-eating. I felt stressed, anxious and overwhelmed by every thought being centred on food.

Even though I had got to the point of just 9% body fat, I still hadn’t achieved my ‘perfect body’ or those ‘lean legs’ I had been so fixated on. One day, looking in the mirror and seeing what looked like the body of a pre-teen boy, I finally realised that things had to change, and that ultimately the underlying issue had nothing to do with my body image...

What I felt ran far deeper... I wasn't ENOUGH!

As a born people pleaser, I never felt ‘good enough’. I wanted to lose weight, yet what I was really searching for deep down was gratification and attention. As I fought for control over my life (through controlling what I ate), I continued to be fraught with set-backs and self-doubt.

Over-exercise led to injury and two necessary knee surgeries. Over-work led to adrenal fatigue and burnout. My hormones were haywire - and so were my emotions. As hard as I tried to keep them bottled in, my loved ones would bear the brunt of my negative outbursts. Despite trying my best to please others, I was pushing them away while denying myself happiness.

THE HARSH REALITY

The harsh reality was what I also saw looking back at me, someone who continued to play the victim card. Someone who was living out a perpetual story of self-doubt and emotional hardship. Someone who wasn’t being the partner, friend, daughter, sister or personal trainer that I truly wanted to be. Someone who, despite what it looked like on the outside, wasn’t living life with happiness, energy and wellness.

I realised that in order to heal my relationship with food, I needed to heal the relationship with myself and the negativity in my mind first. Once I understood what was going on in my mind, what was going on in my body and connecting with my soul that enabled me to be where I am today (as well as an incredible support network and coach that helped guide me through).

I became free of the mindset that plagued me, balanced in all areas of my life and fuelling my body to nourish, not punish.

Admitting things needed to change was the first step, and perhaps that’s why you’ve found yourself here too. You’re ready to listen to your body more intuitively, to look at your body with love in the present, and to accept your body for where it is and care for it in the way it deserve.

PRIORITISE HEALTH

These are all things I have learnt myself. Having finally prioritised my health - mental, emotional and physical - I transformed my relationship with food and exercise and was finally able to achieve acceptance and love for the person I now see in the mirror. It was when I slowed down, removed caffeine, stopped under-valuing myself, dropped the ego and finally put myself first, that I began to embrace the journey my body was on. I began to strive for progress, instead of instant change, and developed a healthier, happier life in the process.

Wellness isn’t just about the food we eat and the way we move our body. It’s also about forgiveness and love for ourselves. It’s about rest and balance. It’s about understanding that life is also about enjoying occasional indulgences - guilt-free!

I know this because I’ve lived it. My journey wasn’t easy, but it’s given me unique insight into the challenges that so many women confront when it comes to wellness and weight loss. Now, it’s my mission to help you achieve not just a body you’re proud of, but a life you love.

Now, I am here to help you do the same.

Please know you are strong, powerful, and beautiful, inside and out!

YOU ARE ENOUGH!

Yours in Health & Happiness,

Sheree xo

SHEREE BEAUMONT

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

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MASTER YOUR MORNING ROUTINE

21 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

My 3 M’s for the Perfect Morning Routine:

MINDFULNESS

MOVEMENT

MEAL

SHEREE BEAUMONT

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Get Ready to Glow Up

14 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

You are ENOUGH! Say it out loud! CLAIM IT!

SHEREE BEAUMONT

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A DAY IN THE LIFE OF A PERSONAL TRAINER

29 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

HOW I BECAME A PERSONAL TRAINER

A DAY IN THE LIFE OF A PERSONAL TRAINER

WHY I LOVE PERSONAL TRAINING

SHEREE BEAUMONT

INSTAGRAM

POPULAR

MENTAL HEALTH AWARENESS WEEK

23 / September / 2020

Wellness

My Top Tips Include:

A FINAL NOTE

SHEREE BEAUMONT

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THE UGLY TRUTH

JAN 11, 2020

SHEREE'S TIPS

THE UGLY TRUTH I HAD TO FACE...

I WASN'T HAPPY

I WAS TRAPPED IN A VICIOUS CYCLE

THE HARSH REALITY

PRIORITISE HEALTH

SHEREE BEAUMONT

INSTAGRAM

POPULAR

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