How I Lost 10lbs With Ease
HOW I LOST 10 LBS WITH EASE AND KEPT IT OFF FOR GOOD
11 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES
I am the leanest, lightest, happiest, and healthiest I have been in almost a decade…
And it isn't from being on a diet or doing a protocol or a whole host of supplements that I've been taking. It’s from mastering the basics
HOW I MASTERED THE BASICS
- Regulating my nervous system
I stopped letting cortisol have a chokehold on my life, and it shows. Your stress levels directly dictate if your body can burn fat, or if it’s stuck in fight-or-flight, burning glucose only. - Eating real foods 80% of the time
I fundamentally believe food is medicine and we can use it to heal and change our bodies for the better. Of course, everything in moderation, which is why I aim for at least 80% whole foods. - Finding my community
Having been surrounded by an incredibly supportive and loving community, I’ve had the chance to make connections to fulfil me and help me on my journey. - Drinking 3+ litres of water a day
This might seem like a lot (I know everyone tells you to stop at 2 litres), but hydration is the single most important thing for your body to function. You need to keep yourself hydrated to shed excess weight, too. - Apple cider vinegar before meals
This is incredible for avoiding a blood sugar spike (which would normally signal to your body to store more fat over time), as well as reducing blood sugar dips, stabilising your appetite, too. - Moving my body in ways I love
I’ve always loved training in the gym, BUT there are also other ways in which I move my body daily. I absolutely love walking or doing a soul cycle class. It’s all about balance and finding what works for you. - Listening to my body, always
I trust in what my body asks for, whether that’s an extra rest day, certain food, practising gratitude and self-care. Most importantly, I give my body the respect it deserves and never talk down on myself! - Spending time in nature
Absolutely nothing beats getting some sun and fresh air, grounding yourself in nature, and getting some movement in at the same time, too. It’s the most fundamental way to heal, recover, and reduce stress. - Starting my day with movement
Okay, I talk about how much I love working out but seriously, my favourite thing to do is start my day with any type of movement. This kick starts your metabolism, supports blood sugar levels, and boosts your mood! - Prioritising NEAT every single day
NEAT stands for non-exercise activity thermogenesis, and refers to ways in which we expend energy aside from exercise-related activity, for example things like walking, cooking, or gardening. - Practising gratitude daily
And finally... maybe the most important thing for me, and I couldn’t have shed those 10 lbs without this. Gratitude practices help me stay centred and in tune with myself. Plus, this helps reduce stress (cortisol) levels, which as I mentioned is one of the main things you need to prioritise to burn body fat.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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TOP 10 TAKEAWAYS FROM BRENDON BURCHARD LIVE 4 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Coaching Summit Austin, Texas Sept 2023 will be forever imprinted in my heart, mind and soul. To say it was life changing would be an understatement 🙌🏽 The people I had the blessing of meeting The connection, joy and pure love that was in the roomThe wisdom, knowledge, growth that was shared Was something rather remarkable On the 14th – 16th of September myself and 1500 other incredible humans gathered together at the JW Marriott in Austin, Texas to undertake the Coaching Summit led by …
WHY I’M DRINKING COFFEE AGAIN… 27 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES After a 6+ year hiatus 😅 If you’ve followed me for any length of time, you’ll know it’s always an HBL (hormone balancing latte) in the morning for me, no caffeine What you may not be aware of is WHY Back when I was studying nutrition at University I was consuming caffeine like it was going out of fashion Wake up – black coffee before opening the gym Drive to uni – energy drink During lectures – energy drink Driving home – energy drink to stimulate me …
BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS – 2 eggs – ½ cup cooked quinoa– 3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs)– ⅓ avocado – 2 stalks of kale stem removed– 1 tbsp. sunflower seeds– 1 tsp. olive oil– 3 spears of asparagus, …
Should You Drink Alcohol
TO DRINK OR NOT TO DRINK?
30 / AUGUST / 2023
SHEREE'S HEALTH DIARIES
Should you drink alcohol or will it have too much of a negative impact on your health and goals?
We all know that alcohol isn't good for us... the body literally treats it like poison, but I'll be the first to say it, there's nothing quite like a margarita on a sunny day or a wine with the girls, or even a lychee martini to help you get your groove on
Am I right?
But when does it become too much?
Honestly if we're looking at this from an optimal health perspective, alcohol would practically be off the menu, aside from the odd glass of red with dinner for the antioxidants
But that's just not realistic
Whilst I know that some of us choose to never take a sip of alcohol, for those of us that do, it can be a real battle finding balance. My philosophy has, and always will be around whether the alcohol will serve me in that moment and if it is a special occasion I'm personally not one to have a drink during the week (unless it's a super special event), or to even have a drink every month.
In fact, I can very easily go months without drinking, but I can also go months (like July - birthday month) where I am drinking every weekend The important thing to remember with alcohol is that not only does it loosen your inhibitions, but it damages your internal organs + cells, affects your metabolism, throws your blood sugar out of balance, sends your hormones into haywire and can catapult your mood into a downward spiral.
So IMO when I do have a drink... it better be worth all of that damage.
MY ADVICE
Obviously the choice is yours, and I am not here to tell you what to do, however, my go-to tip is always to ask yourself 'Will this serve me in this moment?'
- Maybe it's a dear friends birthday
- Maybe it's a wedding celebration
- Maybe it's a f*cken rough time and you just want one
Or maybe... it's not really what you want or need at that time
Operating from this space allows me to have a healthy relationship with alcohol and minimise the harm done to my body and mind whilst allowing me to enjoy myself when I want to.
However, if you’re going through a true period of healing your body, I will often recommend a period of complete sobriety to my clients to allow the healing to occur and then shift into creating that healthy balance.
FINAL THOUGHTS
I'm curious, what are your thoughts around drinking alcohol? Let me know in the comments
And if you're new here, hi, I'm Sheree 👋🏼 your new health bestie. I help women thrive by balancing hormones and optimising gut health.
Click here for more blog posts like this delivered right to your inbox, so you can regain control over your body and thrive mentally, physically, and spiritually 🤍✨
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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TO DRINK OR NOT TO DRINK? 30 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Should you drink alcohol or will it have too much of a negative impact on your health and goals? We all know that alcohol isn’t good for us… the body literally treats it like poison, but I’ll be the first to say it, there’s nothing quite like a margarita on a sunny day or a wine with the girls, or even a lychee martini to help you get your groove on Am I right? But when does it become too much? Honestly if we’re looking at …
HEALTHY AIOLI RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutesTotal Time: 25 minutesYields: 1 serving I love aioli, but what I hate about store bought ones is the seed oils!! So you can enjoy this knowing you ain’t putting any nasties in your body that will wreak havoc on your hormones, drive inflammation and damage your gut! INGREDIENTS – 1 cup extra virgin olive oil– 1 egg – 1 tsp. iodised sea salt– 1 small clove of garlic (optional)– juice from 1/2 a lemon …
7 THINGS I DO DAILY TO LIVE MY BEST LIFE 16 / AUGUST / 2023 SHEREE’S HEALTH DIARIES Habits that keep me thriving in all areas of my health, business and life Things I do EVERY single day to help maintain a healthy lifestyle, physically AND mentally, without being restrictive ❣️ I recommend these things to ALL of my clients. MY TOP HEALTHY HABITS 1. Regulating my nervous system (aka controlling cortisol levels 📉) STRESS impacts everything. Managing your stress levels is SO important for everything from hormonal balance to gut health, spiritual well-being and digestive health. So I make …
7 Daily Things To Live Your Best Life
7 THINGS I DO DAILY TO LIVE MY BEST LIFE
16 / AUGUST / 2023
SHEREE'S HEALTH DIARIES
Habits that keep me thriving in all areas of my health, business and life
Things I do EVERY single day to help maintain a healthy lifestyle, physically AND mentally, without being restrictive ❣️
I recommend these things to ALL of my clients.
MY TOP HEALTHY HABITS
1. Regulating my nervous system (aka controlling cortisol levels 📉)
STRESS impacts everything. Managing your stress levels is SO important for everything from hormonal balance to gut health, spiritual well-being and digestive health. So I make feeling safe in my body my number one priority.
2. Workouts tailored to my body and cycle 🏋🏼♀️
This is essential for regaining your energy. Understand that when you are on your period, your energy levels can be low compared to when you’re ovulating. This means your training and output will look completely different - and that’s fine!
Truth is, if you push yourself too hard when you’re menstruating, you’re just robbing your body of that tiny bit of energy you have. Doing this every month becomes exhausting!
3. Swapping coffee for HBL ☕️
I’m a firm believer in ditching (or at least lowering) the CAFFEINE. But it’s hard to just cut it out completely, I get that! My Hormone Balancing Latte contains no coffee, and a super small amount of caffeine from the cacao so it’s the perfect way to start your day and replace your regular morning drink with something to actually support your hormones.
4. Spending 30+ mins reading every day 📖
Your brain needs just as much nourishment as your mind, and when it's been said we consume over 42GB of information a day (that's 42 trucks stacked top to bottom with reams of paper), you'd better make sure it's real food, not junk food.
5. Not restricting myself (food & drinks) 🍕
If you’re anything like me, you know that food is an important part of life AND you get that you can’t just cut out all of your fave foods forever! That’s why I’m not restrictive with what I eat and drink - and I was still able to balance my hormones, lose weight, and boost my metabolism. Trust me, you can, too ✨
6. Getting out in the sunshine + nature ☀️
Get fresh air and sun exposure! Even if it’s cloudy. This helps your circadian rhythm, sleep quality, vitamin D production, and mood. Bonus points if you get some grounding in, walking barefoot on Mother Nature recharges our human battery.
7. Sauna's 3 x week for my lymphatic system + mental health 🧖🏼♀️
We don't sweat much anymore, and this healthy stress on the body enables you to cleanse out the toxins you could be holding onto (including things like too much estrogen), I time it right after my workouts to optimise lymphatic drainage, and support the release of those endorphins for my mental health
If you have health problems or symptoms that stem from or are aggravated by stress (like IBS) this will help you immensely.
DO YOU DO ANY OF THESE THINGS, TOO?
Let me know which ones in the comments 💖
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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The Science Behind Gut Healing And Hormones
THE SCIENCE BEHIND GUT HEALING & HORMONES
12 / JULY / 2023
SHEREE'S HEALTH DIARIES
Did you know that the health of your gut plays a crucial role in maintaining hormonal balance and boosting your energy levels? Let's dive into the fascinating science behind this powerful connection.
THE 5 CONNECTIONS EXPLAINED
1️⃣ Gut Microbiota: The trillions of bacteria residing in your gut, known as the microbiota, have a profound impact on hormone production and metabolism. A balanced and diverse gut microbiota is essential for optimal hormonal function.
2️⃣ Inflammation and Hormones: Poor gut health can lead to chronic inflammation, which disrupts hormone production and signalling. By healing the gut and reducing inflammation, you can restore hormonal balance and reclaim your energy.
3️⃣ Nutrient Absorption: A healthy gut allows for proper absorption of essential nutrients, including those needed for hormone synthesis and regulation. Nourishing your gut with nutrient-dense foods ensures your hormones have the building blocks they need.
4️⃣ The Gut-Brain Axis: The gut and brain communicate through a bidirectional pathway called the gut-brain axis. A balanced gut positively influences brain health, mood, and stress response, all of which impact hormonal balance and energy levels.
5️⃣ Gut-Immune System Connection: The gut houses a significant portion of your immune system. A strong immune system supports overall health, including proper hormonal function and sustained energy throughout the day.
FINAL THOUGHTS
Understanding the intricate relationship between gut health, hormones, and energy empowers you to take proactive steps towards healing your gut and revitalising your well-being.
Remember, nurturing your gut is a powerful investment in your hormonal harmony and limitless energy! 🌱💫
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 Sugar Really That Bad For You
IS SUGAR REALLY THAT BAD FOR YOU?
19 / APRIL / 2023
SHEREE'S HEALTH DIARIES
Sugar is such a controversial topic in the health and wellness world. The truth is, sugar is sugar, regardless of its form or name (IMO). And consuming too much sugar can have a detrimental effect on our gut health, leading to digestive issues and inflammation in the body.
Unfortunately, there are many different names for sugar, which makes it difficult to identify in the ingredient list of food products. Common names for sugar include agave, cane, caramel, maple syrup, and coconut sugar. However, it's important to understand that they all contain a high amount of fructose, which can be damaging to our bodies in excess.
Consuming too much sugar can cause an overgrowth of harmful bacteria in our gut, leading to inflammation and a weakened immune system. This is why it's crucial to be mindful of our sugar intake and choose whole, natural foods that are low in added sugars. By understanding the various names for sugar and being more mindful of our food choices, we can take control of our gut health and overall wellbeing.
ADDICTION TO SUGAR
Did you know that sugar can be more addictive than cocaine? It's true! When we consume sugar, our brains release dopamine, a neurotransmitter associated with pleasure and reward. This flood of dopamine can create a feeling of euphoria, which can lead to cravings for more sugar. Studies have shown that sugar activates the same areas of the brain as drugs of abuse, such as cocaine and heroin. In fact, in one study, rats were given the choice between sugar water and cocaine, and they chose the sugar water every time. This suggests that sugar may be even more rewarding and addictive than cocaine. Crazy right!?
But the problem with sugar addiction goes beyond just cravings and pleasure. Over time, consuming too much sugar can lead to a host of health problems, such as hormonal imbalances, bacterial overgrowths in the gut, poor sleep, lethargy and fatigue, as well as obesity, type 2 diabetes, and heart disease. By reducing your sugar consumption and making healthier choices, you can improve your overall health and wellbeing.
INCREASED SUGAR CONSUMPTION + WHAT YOU CAN DO
This may surprise you, but you could be consuming more than 35 kilograms (77 pounds) of sugar per year without even realising it! Statistics suggest that as recently as 100 years ago, the average person only ate around 1 kilogram (2 pounds) of sugar per year. Now, it is reported to be about 35 kilograms (77 pounds) per person, per year! That is 35 times more sugar than what our (great) grandparents were eating, and it's unlikely that the increase is from an extra consumption in vegetable intake.
The increase in sugar consumption is mainly due to hidden sugars, processed sugars, and overconsumption of them. The condiments from the grocery store, tinned foods, and even bread sometimes contain added sugars. This is why it's so important to learn the balance when it comes to sugar, as you may be consuming far more than you realise.
If you want to detox your body from sugar and support your body in sleeping better, increased energy, improved moods, more balanced hormones, and a happier gut, join me in the 30-day sugar-free sprint. This program can help you reduce your sugar intake and improve your overall health and wellbeing. Check out the link here for all the details.
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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How To Eat Chocolate Guilt Free
HOW TO ENJOY YOUR EASTER CHOCOLATE GUILT FREE
5 / APRIL / 2023
SHEREE'S HEALTH DIARIES
HOW TO ENJOY YOUR EASTER CHOCOLATE GUILT FREE… Without messing up your hormones!
You’re allowed to have your cake and eat it too (or easter eggs in this case)
When it comes to our health and eating habits, especially at this time of year, it can be very easy to find ourselves OVER-EATING or EMOTIONAL EATING… 😓 and an overindulgence in refined sugars and processed foods can send our hormones into haywire!
I’m here to help you ditch the guilt and eat intuitively whilst keeping those hormones happy! 🙌🏽
As someone who really used to struggle with binge eating, especially around Easter I can totally relate, and know the battles that can be going on in your mind right now 😣
I also know how much it used to end up affecting my mood, my energy and ultimately my next period because I had overindulged
Believe it or not, we actually have internal hunger cues and appetite regulators that help tell us when we are due to eat, and when we are full 🤯
However, I also know we are human 😅, and these can be easily overridden when it comes to emotion, stress, boredom or even hormonal imbalance
I want you to be able to go enjoy your easter eggs or hot cross buns with freedom, or choose not to from an empowered place 🍫😍 🙌🏽
Instead of focusing on what you can’t have, focus on what you really want! 🤩I can’t tell you the amount of times I have actually passed up chocolate, ice cream and cake because I really didn’t feel like it, 👌🏽 and other times where I have devoured more than my share! 😅
However, there was a time where bingeing was my go to, 😓 followed by purging…
I won’t even tell you what happened to the poor giant Reese’s pieces peanut butter egg that I ate in one sitting 🤦🏼♀️🤦🏼♀️🤦🏼♀️ But that was before I found the balance I now have 😍 There is no restriction, so there is literally no need to binge or purge 🎉🎉🎉
TIPS FOR CHOOSING WHAT TO EAT FROM A HEALTHY PLACE
I give myself full permission to have what I want, when I want, and this for me is truly FREEING! 🥳 However there are a few key things I also do, so that I know that I am making the decision from a healthy place.
- Ensuring I have had a protein rich meal, with plenty of leafy greens too, this way I know I am satiated, have given my body a bunch of nutrients and I won’t be trying to satisfy the hunger by filling myself up with sugar.
- I then practise intuitive eating, by asking myself and answering honestly - ‘Is this going to serve me right now?’ And the answer may very well be YES, I might really feel like the chocolate and want to savour and enjoy it, or I might check in and see I’m actually not that hungry right now and having the chocolate is only going to make me feel too full and bloated and that’s not fun. The key is to understand, there is no wrong answer.
- If I do choose to enjoy the chocolate (and I know at some point over Easter weekend I most definitely will), I am really present and mindful with it. I don’t just snack away in front of a screen, or mindlessly consume it without even realising I’m eating it. Instead, I notice the feel, taste, texture and sweetness of it as I enjoy every mouthful/piece. Mindful eating is an amazing practice to practise.
- Finally I make sure I am keeping on top of my supplements, magnesium is amazing to keep on top of sugar cravings, but also support your hormone health and reduce that stress hormone cortisol from floating around unnecessarily. I take this daily, and sometimes increase it during times like these to support my body.
FINAL THOUGHTS
By listening to my body, hunger cues, feeling into whether or not I am wanting the chocolate 🍫 from a place of lack and emotion, or because I truly want to enjoy it and savouring every delicious mouthful, has been a GAME CHANGER! 🤩🤩
And if it worked for me (with my history of ED), then I know it can work for you! 🙌🏽
Listen to what your gut is telling you (like seriously), take that pause and then make your decision from a place of empowerment and completely GUILT FREE! 😁
HAPPY EASTER!!
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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3 Steps to a Healthier Body in 2023
3 STEPS TO A HEALTHIER BODY IN 2023!
8 / FEBRUARY / 2023
SHEREE'S HEALTH DIARIES
Every year we want to be our best selves, but often a lack of preparation lets us down! Which is why taking charge of your health early in the year is key to setting yourself up for success!!
Take yourself through these 3 steps to make sure you're starting the year with your healthiest foot forward.
3 STEPS TO A HEALTHIER BODY
1. CLAIM YOUR GOALS
And NO I'm not talking about your new year's resolutions, but actual goals... What symptoms do you want to be free of? How do you want to feel in your body? Define what your healthiest self actually looks like… then make a plan to get there!
If you claim them, write them down, make a vision board and then make a plan, you are keeping your mind focused on what you want to achieve. To quote Tony Robbins here ‘where focus goes, energy flows’. In other words, whatever you put your attention on is more likely to become a reality, so get super clear on what is it you want!
2. CREATE HEALTHY HABITS
Too often we go in with an all or nothing approach, like signing up to the gym and training everyday for the first couple of weeks, then burning our bodies out or injuring ourselves sets us back or to a complete halt
Pick no more than 3 new habits, and be REALISTIC with them. Maybe it's going to the gym 3 x week, preparing your meals in advance and meditating daily, but make sure it is something that feels doable and just a little outside your comfort zone.
Then pick a time and pop it as a recurring event in your calendar so it actually happens, and you can progress and increase from there. Trying to do everything all at once is a recipe for failure (take it from me - I learnt that the hard way). Let’s first build momentum and then keep progressing!
3. EAT WHOLE REAL FOODS
A healthier body is one that isn't inflamed, in pain or highly symptomatic - and this really does start with your food. Eating food that grew in the ground, walked on the earth, and is as close to nature as possible is a real food... Tell you what you don't see growing on a farm
A field of bagels!
Put it this way, the less processed the less inflammatory, it really is that simple. You don't have to overhaul your entire pantry, start slow, make some swaps and increase your greens, you'll be amazed at how much better you feel.
Take a slower trip around your supermarket (btw I say AROUND because the perimeter is where you will find the REAL food). Plan you meals before you go, read the ingredients on the ‘food’ you pick up, and get curious about what you’re really putting into your body.
BONUS STEP: GET TO THE ROOT CAUSE!!
If you've been struggling with your health, and really aren't sure where to start, or you feel like there is something deeper going on in your body and you just want some answers… Check out my FREE root cause quiz, filled with tips, tricks and action steps to help your body step into your healthiest self - because when we heal from the root, we heal for good!
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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