Top 3 Productivity Hacks For Busy Women

TOP 3 PRODUCTIVITY HACKS FOR BUSY WOMEN!

8 / JUNE / 2022
SHEREE'S HEALTH DIARIES

Don’t you just wish there were more hours in the day? 😔 This is something I hear time and time again from the beautiful women I work with!

I know when I first started my business, I used to have a to-do list a mile long that I could never seem to get on top of 😓

Tie that into having a business, my own wellness, a social life and rest and well…

That’s when burnout 🔥 happened!

So, I thought to help save you from the same fate, I would share some of my favourite productivity hacks to help you get more done, in less time! 😍

TOP 3 PRODUCTIVITY HACKS

1️⃣ Journal + Plan Out Your Day (first thing in the morning or the night before)

⏰ TIME BLOCKING: break your tasks into groups and allocate a block of time to get the tasks done, this may look like inboxes, client time, exercise, course work etc

❓ REFLECTIVE QUESTIONS: starting your day in reflection to see what’s been working and what needs to be changed means you’re less likely to repeat the same mistakes and therefore save time

🤟🏽 POWER OF 3: choose THREE things that you are focused on that day, anymore is just a bonus, the more you try and take on the more overwhelmed and disappointed you get when you don’t get it all done ☺️

2️⃣ Use the first hour of your morning as your POWER HOUR 👊🏽

Your brain 🧠 is in theta state for the first hour you wake up, meaning brain function is optimised, so include some sort of…

MINDFULNESS 🧘🏼‍♀️ , MOVEMENT 🏃🏼‍♀️and MEAL 🍳 to help start your day on a positive note, with great circulation and blood flow, as well as balanced hormones and energy to keep you as focused as possible!

3️⃣ Prioritise Your Health!

This is a big one! Your health is your wealth… and without it you can say goodbye to your productivity, energy and ability to thrive in your workplace.

So keep it simple but effective! 👌🏽

☑️ Sleep for 7 - 9 hours a night to wake up fresh the next day

☑️ Drink 2 - 3L of water to keep you hydrated (our bodies are 70% water)

☑️ Listen to your body and learn to sync your work to your hormonal cycle (it’s a thing - I promise).

Let me know in the comments below what you are going to implement 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!

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5 Things To Prioritise For Optimal Health

SHEREE'S PYRAMID OF PRIORITIES - 5 PRIORITIES TO OPTIMISE YOUR HEALTH

16 / MARCH / 2022
SHEREE'S HEALTH DIARIES

I get asked all the time… How do I lose weight? How do I balance my hormones? How do I heal my gut? Honestly, it all starts HERE, with the 5 priorities I am about to share with you! This is your foundation to health… 

TOP 5 PRIORITIES

1. STRESS + SLEEP: 

Do not underestimate the impact stress has on your body, this can be food stress, emotional stress, physical stress, mental stress you name it. It triggers inflammation, can negatively impact your gut health and throw your hormones out of whack if you’re constantly producing tonnes of your stress hormone cortisol! 

Stress also has a massive impact on our sleep, which as you will know from experience, a poor night's sleep throws you off for the entire day, if not the entire week! Sleep is where we rest, repair, create long-term memories, and recover, in fact it is arguably THE most important thing we should be doing for our health as humans.

YET, we tend to be completely okay sacrificing it time and time again for more things that are creating stress in our life. A lack of sleep not only tells your body to store more fat, but also encourages you to overeat (and not the good stuff), you typically reach for quick fixes of energy - like sugar and caffeine! 

You have to be managing your stress and getting enough sleep, this is a NON-NEGOTIABLE for achieving your goals… focus on having set boundaries around your work hours, and getting 7 - 9 hours sleep EVERY single night!

2. SIMPLE WHOLE FOODS:

Forget diets, eat REAL food, you know, the stuff without an ingredients list (or a minimal one), your body knows what to do with it! Yup… if you can’t pronounce the ingredient, chances are your body doesn’t know how to use it and it provides no nutritional value.

In fact, REAL foods like your meat, poultry, fish, fruits and veggies do not even come with an ingredients list. These are the kinds of foods your diet should be rich in. When you look at your plate, you should be asking yourself, is that enough protein? Is that enough greens? What NUTRIENTS am I getting! 

Then once you know your nutrient intake is great, you can weave in things that are sometimes foods if you want to. It is about balance, but whole real foods should make up at least 80% of your diet.

3. SUPPORT + SELF-CARE:

Don’t expect yourself to know how to do everything or to do everything for everyone else. Self-care and support go hand in hand. This can literally look like asking for more help from the people around you…

Remember, how easily you say yes to everyone and want to support, well others love to help too. It is OKAY to ask for help and it is okay to receive it too! Sharing the load makes for a much happier environment and YOU! Also, make it a non-negotiable to have at least 5 minutes of YOU time daily and an hour a week if you can, doing something you love!

If you want to take your health to the next level, and aren’t sure to start, it is worth investing in yourself. I cannot tell you how much my health has been fast tracked through having the support and guidance from coaches.

4. STRENGTH TRAINING:

Ladies… LIFT! If you want to boost your metabolism, support optimal hormone production, and feel empowered, start moving some weights! I cannot stress this enough. No matter what age you are, this will support your health and well-being. 

And NO it isn’t going to make you bulky, in fact it will help lean you out, get your bones stronger and of course help you feel stronger and fitter within yourself! 

Remember… We all start somewhere, so if it's 1kg or 100kg, you got this! Join a gym, take part in a group fitness program, whatever it looks like, but start picking up some weight. It doesn’t have to replace your exercise currently, but see if it can become something you do 2 - 3 x a week. The results will speak for themselves!

5. SUPPLEMENTS:

This is NOT a one size fits all! Make sure you’re supporting your body with the nutrients that we can’t get enough of through food, or are being depleted by stress! Unfortunately, when it comes to supplements, you definitely want to be careful what you put in the body as not all supplements are created equal! 

The other side of the supplement equation is that they do play a very important role! Nowadays our soils aren’t being replenished with the nutrients they once were and this leads to deficiencies of nutrients in our food supply, like zinc, iodine and selenium! And if they aren’t in the soil then they aren’t in our food and then we can’t get them! 

So, I recommend that you speak to a qualified health-care provider (like myself) when choosing supplements so you aren’t just taking anything off the shelves! 

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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How To Heal Your Relationship With Food Part One

HOW TO HEAL YOUR RELATIONSHIP WITH FOOD - PART ONE

16 / FEBRUARY / 2022
SHEREE'S HEALTH DIARIES

THE SECRET TO DITCHING THE DIET MENTALITY FOR GOOD… 

Do you ever feel like you can’t ‘TREAT YOURSELF’ or it will undo all your hard work? 🙅🏼‍♀️🍫

How was your weekend? Did you enjoy a meal out or two? Or maybe five? Or did you spend it feeling restricted or guilty?? 

Did you know that whether it is chocolate, pizza or just a regular tub of ice cream, if you want to eat the food or not, the choice is actually completely up to you! 

Now that might sound ridiculously obvious, but I cannot tell you how many people I’ve worked with (myself included), that had actually given all their power away to the food!

LISTEN TO YOUR BODY

How about instead of focusing on what you can’t have, focus on what you really want! 

Seriously! 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! 

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. 

I give myself full permission to have what I want, when I want, and this for me is truly FREEING! 

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 savour 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! 

The more you feel restricted, 🚫 the more your body and mind will fight you! 

Try giving yourself grace and checking in with yourself 🤔 whether you really want the chocolate 🍫 or not, and if you do, ENJOY it! Every mouthful! 😍

ASK YOURSELF THIS QUESTION

Next time you go to reach for food, any food, ask yourself ‘Is this what is really going to serve me?’ 

The key here is to answer HONESTLY! 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! 

You can have your cake 🍰 and eat it too! LITERALLY 🤩

The other thing you want to ask yourself, is WHY do I want the chocolate/wine/pizza? 

Is it to enjoy one with my family or friends?
Is it out of boredom and laziness? 
Is it because I am stressed out?
Is it because I am lonely? 
Is it because I am sad? 
Is it because I am tired?

(You get the idea) 

Start to bring CURIOSITY as to WHY there may be a feeling of GUILT coming up (often it is there far before you even eat the egg - am I right?) 

So, if we address the emotion, the guilt, the underlying reason we are reaching for it, whether that be a quick fix or a delicious treat, then we can prevent the GUILT. 

If that chocolate isn’t going to serve you in the moment, and what you’re really looking for is a hug, or some form of connection, then call a friend, find a flatmate that will give you a hug… it will mean you are giving the body and mind exactly what it wants. 

Then if you still want the chocolate after that, then ENJOY it.

But you can eat it knowing that it isn’t because there is an EMOTIONAL DRIVER or boredom, but actually because the chocolate is what you want! 

= NO GUILT!

Remember, just like ONE SALAD OR SMOOTHIE isn’t going to get you the body of your dreams, ONE SLICE OF PIZZA or four isn’t going to take it away! 

Sending you love, and know that you are never alone!

If you are struggling with emotional eating or feeling guilty around food, flick me a DM! I am happy to help you through it x 

P.S. Stay Tuned for Part Two of How to Ditch The Diet Mentality For Good!

 Also… If you are wanting to support in healing your relationship with food for good back my 12-week signature program Reclaim Your Radiance will be perfect for you! Click here to apply!

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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10 Lessons From 2021

MY 10 BIGGEST LESSONS FROM 2021

15 / DECEMBER / 2021
SHEREE'S HEALTH DIARIES

After 2020… It became very clear that 2021 did NOT understand the assignment! 

All joking aside, what a whirlwind this year has been, here in New Zealand I have been overwhelmed with the changes that have been going on, and am pleased to say finally out of an almost 4 month lockdown period! 

I know it hasn’t been easy on the rest of the world this year either, so my heart goes out to all of you. Your feelings are valid, and it is okay if you feel overwhelmed, exhausted or just want to hide until all of this is over… I see you, and just know, you’ve got this! 

One of my favourite things to do at the end of the year (I have even set it for my clients as homework this year), is to write down your own 10 lessons of 2021! 

It is so easy for us to see all of the ‘crap’ we have gone through as exactly that, but I invite you to get curious and see how life is serving and supporting you through all of this turmoil. I also invite you to write down all of your wins this year, big and small, because you are worth celebrating! 

Remember… Whatever lessons you have learnt this year, meet them with love and grace, and know inevitably, they are all serving you and your highest good!

MY 10 LESSONS: 

#1: HAVE FAITH

My word of the year this year was FAITH, and like the Universe loves to do… it truly put me in positions where my faith was tested! But, as I have also learnt, life is always happening for you. 

When I say faith, it was learning to have faith in something greater than me. I have never grown up practicing a religion, nor do I believe there is a right or wrong way to practice faith. 

So for me, it was learning to trust that I am truly supported in all that I do, and that no matter the ups and downs I am always held by a greater force. I refer to it as The Universe or Source, for others it might be God. 

Whatever you decide to call it, the essence in my opinion remains the same and has been what has gotten me through one of the toughest years yet, and I am so truly grateful for the gift of this lesson, and will continue to have faith in myself, the support around me and the Universe as I navigate my future years. 

#2: YOU ARE WORTHY SIMPLY BECAUSE YOU EXIST

I’m not going to lie, this one is still a work in progress, but man, did I have some breakthroughs this year!! 

Knowing my core wound or story is that “I’m not enough”, I had never truly realised that the reason I keep myself to such a tight schedule, so busy and always filling up my days with to-do lists was to inevitably avoid feeling this not enoughness. 

My worth for goodness knows how long, was attached to how much I was DO-ING, rather than being loved and worthy for simply BE-ING! 

This blew my mind, and is still something I have to remind myself on the daily. That no matter my level of productivity, I am enough simply because I exist. No emails, content, coaching, etc could ever change that. 

#3: GIVE YOURSELF PERMISSION… GUILT FREE! 

Truly… this is something I have seen my clients struggle with so much this year and one of the things I have been thanked the most for; helping people give themselves permission. 

Permission to eat the treat guilt free, to rest guilt free, to want more from themselves, bodies or lives… GUILT FREE! 

I cannot tell you how long I struggled with the idea that the permission had to come from an external source - coach, partner, parent. And yet I hate the feeling of being controlled? Makes no sense right, yet here I was giving my power away day after day.

It wasn’t their fault, I just wasn’t clear enough in my boundaries internally, energetically and professionally. As soon as I gave myself permission to stop, not reply, or slow down… things dramatically shifted in my health and my happiness. 

There is a difference between clear communication and being powerless!

#4: CELEBRATE MORE! 

If there is ONE thing I wish women would do more… CELEBRATE THEMSELVES!! And no, I don’t mean go out and drink more wine (although if you want to, do it)! 

I mean look back on your week, month, day OFTEN and see how much you have accomplished, not just physically… mentally, emotionally and spiritually! 

We are so quick to support our friends, or sometimes we get a competitive streak and drop into comparison and that removes the feeling of celebrating other women, but this needs to SHIFT!! 

You, your friends, your family, the strangers that we feel like we know on the internet, all need to be celebrated for the amazing things they are doing, no matter how big or small! Keep a list of your wins close by and add to it often to remind yourself of how amazing you are doing!

Forget cancel culture. Let’s create a celebrate culture! Where we lift each other up, help one another be seen, because DAMN! It not only feels good, but what you celebrate in others you also call forward in yourself! 

#5: PRACTICE FORGIVENESS

It has been a year full of judgements, towards others, towards ourselves, making us question our decisions, our beliefs and where we stand on things, and if we are making the right choices. 

The hardest thing when you judge yourself, is that you really can’t see clearly. If you are looking for answers, you just pull yourself down into a lower frequency when you are being judgemental. 

It doesn’t matter if it is of others or yourself, it is a toxic practice, one that I am practicing letting go of. 

Now the opposite of judgement is forgiveness. This doesn’t mean that you just let things slide and people or your mind walk all over you, but you can practice forgiveness, when you are ready to move into a state of acceptance. To remove the weight of beliefs that are holding you back and to free yourself from judgements you have made! 

I have learnt this art form deeply in Alyssa Nobriga’s Institute for Coaching Mastery where I studied this year to get my life coaching certification… that is a whole other blog post though!

#6: IT IS OKAY TO FAIL

You remember me mentioning not feeling enough… Yup, well if I wasn’t productive and completing my daily to-do’s then I was a failure, and guess what, I attached that to being not enough too! 

In my opinion, something is only really a failure when you stop trying, and this little trooper here NEVER GIVES UP! 

Even when times are hard, there is always a way through, and just like when we were baby’s learning to walk, no matter how many times we fell down, we didn’t let that stop us from trying again.

Your failures don’t need to mean anything about you, the best thing you can do is take the lessons from them and see how they are actually working to support you; which ties perfectly into my next lesson… 

#7: LIFE IS HAPPENING FOR YOU

To further the lesson of it being okay to fail… 

Let me be real with you. I launched something this year and it was THE biggest flop that my business has ever seen. I took it so personally, made it mean so much about me, that I was a failure, no one wanted to work with me, etc…

But the truth was, I was burnt out, exhausted, in the middle of a lockdown and it was actually such a gift that my flop of an idea didn’t end up going ahead because my health would’ve deteriorated. 

I have had so many failures in my life, and now I look back and see the lessons, and gifts they have all been. They have been the stepping stones that have supported me along the way. 

Without these failures, I wouldn’t have reached the success as they were all valuable opportunities to learn. And whilst you may be in the middle of a lesson now, and it can be hard to see how this is supporting you, know that in time it will make itself clear. 

This way we can stop being a victim to our external circumstances and start being the victor! 

#8: DANCE LIKE NOONE IS WATCHING

I mean this both literally and figuratively! Dance naked in the bathroom mirror with your top songs of 2021 blasting out! HAVE SOME FREAKIN FUN!

I started back up at dance classes this year, and honestly, it was some of the most fun I have had in years. Being a free spirit, learning something new, being a kid all over again… sometimes getting frustrated for getting it wrong, but always ending up laughing at myself because no-one but me really cared! 

But the lesson it truly taught me, was just to show up authentically as myself. Wrong or right dance moves, enjoy the moment, release the stuck energy, and clear your mind of all that is no longer serving you! 

You will never get this moment back, make the most of it!

#9: PROTECT YOUR ENERGY

A question to ask yourself as you conclude this year… who or what is draining my energy? 

Now I say that with kindness, because it may be hard to realise some of those close to you are actually energy vampires! The people that actually leave you feeling more exhausted than before you saw them. 

Or maybe, you realise that some tasks or your work is just not what you want to be doing anymore. Or maybe it is just that you need to get clearer on your boundaries moving into 2022! 

Your energy is your number one currency, you don’t want to be trading that freely with anyone or anything. It is important to be there for others, yes! But it is also important to take care of you! After all, you cannot give from an empty cup! 

#10: LIVE IN A STATE OF GRATITUDE

Fear cannot exist when you are in a state of gratitude! (Read that again!)

After the last years we have had, it is understandable to be fearful about what is happening or what is going to happen in the future! The number one thing we can do to shift out of that fear is to practice gratitude. 

Acknowledge your fears yes, but we don’t need to live in them or dwell on them, instead open your eyes and your mind to all the things around you that you have to be grateful for… the fact you can even read this blog is a gift in itself! 

If you feel like your mindset needs a reset, practice gratitude every day, just write 3 things down or say them outloud and notice the internal shift it makes (even the science backs me up on this). 

BONUS LESSON

#11: ACTIONS SPEAK LOUDER THAN WORDS

As someone who LOVES hearing words, and speaks my mind and feelings so freely and deeply, I always trusted and listened when people spoke… took their words at face value.

Now I am not saying this is wrong, however I was leading myself blindly, not looking to see if their actions followed, and continued to get myself hurt. Whether this was in relationships or work, I was doing it to myself time and time again. 

I also had to take a hard look in the mirror (the mirror of life) and see that I was guilty of doing the same. Often so unintentionally, but still… It helped me see things a lot more clearly and start taking more action that I had before! 

So, I don’t issue this as a warning, but more of a reflection, see who in your life you might feel let down by and see if you can communicate that to remedy it if that is what you want, but also look at yourself and how you can improve to follow through with your actions. It helps build trust not only with others, but within yourself!

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I hope that there is something within these lessons that resonates with you, they come from my heart and are expressed with love, vulnerability and truth. I wish you every happiness in the years to come, and may 2022 hold every blessing you could imagine and more! 

With love,
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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