Top 3 Tips To Build A Healthy Immune System

TOP 3 TIPS TO BUILD A HEALTHY IMMUNE SYSTEM

24 / FEBRUARY / 2021
SHEREE'S HEALTH DIARIES

With health being at the forefront of our attention since the year that was 2020, it is more important now, than ever to be prioritising your well-being and supporting your immune system! 

Which is exactly why I have compiled my top 3 tips to building a healthy, strong immune system! If you want to go deeper than this 5 minute read, I have done an IGTV video expanding on these tips in more detail! 

TOP 3 TIPS

Tip #1: Optimising Your Gut Health

Did you know that over 70% of your immune system is in your gut? 

Let that sink in for a minute, 70% of the immune system… no wonder gut health is such a hot topic and it is rightly so! We need to take care of it! 

Your gut is where your bacteria and immune system meet, it is home to 100 trillion microorganisms, which collectively is known as your gut microbiome or ‘microbiota’. It may sound a bit scary to think that we in fact have more of these microorganisms living in us, than human cells… but not to worry! They are here to help (if you get the balance right!). 

Ultimately, we want as much diversity in the gut as possible, because the more diversity, the more of a chance you have at fighting and removing anything that shouldn’t be in your system. 

This happens naturally, as long as your gut is balanced and not in a state of dysbiosis (more bad guys than good guys). There are a number of things that can cause dysbiosis, and other gut issues such as ‘leaky gut’ which in turn weakens not only your gut health, but overall health because the majority of your immune system is in your gut! 

One of the main issues is STRESS! And I cannot STRESS this enough!! Chronic stress results in elevated cortisol (stress hormone), which equates to a suppressed immune system, leaving you in a position of being more susceptible to falling sick or ill. Have you ever noticed that you’re someone that falls sick often or ill as soon as you get a rest or time off? If you are someone that is constantly under stress, it should be your number one priority to start managing this! 

So how do we minimise the stress? The first step is something really simple that you can do throughout the day, and it’s super simple! Stimulating the parasympathetic nervous system, by activating the vagus nerve through diaphragmatic breathing (or deep belly breathing as it is more commonly known). Taking six deep diaphragmatic breaths throughout the day, in and out through the nose, is a powerful way of resetting the nervous system! Don’t underestimate its simplicity in helping your immune system build stronger! 

Tip #2: Get Quality Sleep

Ask any one of my clients, and they will all tell you the same thing, I believe that sleep is the foundation of your health!! It impacts every single function in the body, including the effectiveness of your immune system! 

Whilst quantity is important and we want to be getting at least 7 - 9 hours of sleep a night (don’t skimp on this), you want to make sure those 7 - 9 hours are QUALITY!

Sleep is where we do the majority of our rest, repair and recovery, as well as our growth! It also contributes to strengthening both our innate and adaptive immunity (the two different branches of your immune system). 

It even goes as far as strengthening our immune memory. It’s common knowledge that our sleep helps us retain our memories, but it also has been shown to strengthen the memory of our immune system, and the cells, which in turn helps them know how to fight off viruses or bacterial infections that it has encountered in the past. 

If you are someone that is waking up tired, chances are you aren’t getting the quality sleep! So the first thing you need to focus on is your sleep hygiene (or nighttime routine). As it has been reported repeatedly in the literature that decreased sleep has been linked to more illnesses. 

How do you optimise your sleep hygiene? Try building a healthy night time routine: 

-  Aim to be asleep around 9 - 10pm each night to allow your body time to get into the deep restful and repair sleep phases. 

-  Reduce your exposure to artificial lighting, particularly blue lights from screens, dim your lights and invest in a pair of blue light blocking glasses, and try to be off your screens at least an hour before bed

-  Ensure your sleep environment is a relaxing space, keep work, kids and tv’s out of the bedroom! Make it a sleep haven, so that your brain starts to associate your bedroom with rest and sleep so you fall asleep easier.

Tip #3: Fuel Your Body with Quality Nutrients

The quality of the food you eat is essential to building a healthy immune system. The foods we consume literally become a part of you, they get broken down into micro versions and absorbed into the body, where we use them to build, repair and assist in the functioning of our bodies! Think of them as building blocks! So if we aren’t eating well, we can’t expect our immune system to be functioning optimally! 

One tip I can give you right now, is try to eat as many whole real foods (and organic if possible). Whilst organic may be a little more on the pricey side, it generally has a higher nutrient count as it hasn’t been sprayed by nitric oxide which decreases the roots ability to grow deep into the ground to find nutrients by 90%. This means we are only getting 10% of the potential nutrients when we eat non-organic (and don’t even get me started on the quality of soil!). 

If eating organic isn’t an option, I suggest you wash your fruits and veggies in apple cider vinegar and a bit of salt to make sure you are removing as much of the pesticides and sprays that you can which aren’t good for our gut health (and therefore immune system either). 

The next thing to focus on when eating whole real foods, is that the fresher the better! It is rather common knowledge that vitamin C is a great immune system booster! It also halves our cortisol levels, which is great in reducing the impact of stress on the body and the gut of course! 

However, what a lot of people don’t know is that after that orange or kiwifruit that is rich in vitamin C is picked, after 4 days, up to 80% of its vitamin C content is lost! So, if you are eating fruit that has probably been kept in storage for months at a time, chances are you are missing that vitamin C hit you think you’re getting! Which is why I personally take a vitamin C supplement all year round! 

The best advice I can give you is to eat whole real foods, as fresh as possible, and aim to hit your 5 + a day of fruits and veggies (predominantly veggies), this is something a vast majority of adults don’t manage to do daily. So, start with this small but simple goal and notice the difference in how you feel and your immune system will thank you for it!! Aim for half a plate of leafy or non-starchy veggies with your main meals.

There you have it, simple yet super effective ways to build and boost your immune system! Let’s make your health and well-being an integral yet easy part of your lifestyle! 

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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Top 3 Obstacles To Overcome In Healing Your Gut And Hormones

TOP 3 OBSTACLES TO OVERCOME IN HEALING YOU GUT AND HORMONES

17 / FEBRUARY / 2021
SHEREE'S HEALTH DIARIES

Now, as a wellness coach, there are some massive obstacles I see women face day in day out when it comes to healing their gut and balancing their hormones, so today, I am going to address the top 3 that I know you need to focus on to see any changes!

In fact, in RYR which is an incredible 12 week program that supports women in addressing all of these 3 obstacles on such a deep and powerful level!

So, let’s dive in! If you’re someone that is struggling with bloating, heavy periods, sugar cravings, period pains, PMS, tiredness, acne and fatigue, you are going to want to listen up because these 3 obstacles are standing in the way of all of those things HEALING FOR GOOD!

THE 3 OBSTACLES

The first obstacle I see causing these imbalances is NOT MAKING IT A PRIORITY!

Now this is HUGE! You cannot under-estimate the power of consistency and focus. When you just dabble in the healing process when it suits you, you are not going to see positive change. In fact, it can make things worse!

Imagine only filling your car up when you felt like it, and still expecting it to run… on empty! That’s what we often do to our bodies. We get little pieces of information from here, there and everywhere.

Maybe you’ve tried intermittent fasting for a week or two, then going keto, then maybe the free program you find online, but get a couple days in, don’t notice any significant changes and decide it’s time to find something else.

The issue is, your body didn’t end up imbalanced overnight, which is why it isn’t going to completely heal in a couple days or even two weeks. This is exactly why RYR is a 12-week program, because it literally supports you from start to finish of your healing journey and gives you all the tools you need for afterwards too!

Now, when we focus on healing, creating a lifestyle that is supportive, and are consistent with a clear plan of action, that is when things start to shift for the better!

So, if you are struggling with making yourself and your health a priority the first thing I suggest you do, is bring awareness to what’s actually going on. Take some time to take a step back, look at your calendar and how busy it is, look at your sleep patterns, food intake, exercise levels, and start to notice how much or how little time you make for yourself to keep yourself healthy.

Or are you giving your energy and power away to another thing/person or environment?

The first thing I do when I work with a client is a full lifestyle assessment, because if we don’t know what’s going on currently or been going on in the past it can be hard to determine how we got there and what we might need to alter to make your health so much better!!

Sounds simple right, but this will be life changing. Once you wake up to what’s really going on around you, you will be amazed at where you can start implementing changes! However, you may need a few more pieces to the puzzle before the healing journey can really take off.

This brings me to the second biggest obstacle!! NOT KNOWING THE ROOT CAUSE!

This is something I am so incredibly passionate about! All of those symptoms I mentioned earlier, from the PMS to the irregular bowel movements are all just that – SYMPTOMS! We want to get to the underlying issue!

As a wellness coach, I cannot tell you how many times, I have had clients come to me having self-diagnosed or been completely in the dark about what is REALLY going on and treating their symptoms the completely wrong way!! In fact, most of the time we have the idea that we need to lose the weight first and then our health problems will be solved!

This is not the case at all! In fact, that is the beautiful thing about RYR, is that we uncover the REAL ROOT CAUSE for your gut health or hormonal imbalances, and it is not at all a WEIGHT LOSS PROGRAM!! The women who lose weight on this program, do so as a by-product of the deeper healing work we get to do, and because we have addressed the ROOT CAUSE!!

You want to know why things haven’t shifted in your life? It is because no other program identifies what the root cause is, inside RYR we do that for you and help you heal it for good!

If you are feeling like you don’t know where to start when it comes to your root cause, I suggest you head to my free root cause quiz after this training and this can help you in taking charge of step one!! It’s inside RYR that I walk you through the whole process so you’re not banging your head against the wall, but instead you’re getting my eyes on YOU and your body, and your results!!

Okay, so for the third biggest obstacle I see that causes the hormones to stay imbalanced and the gut to be flaring up, is a lack of consistency and support.

I can honestly say that this was the most vital part to my healing and recovery. Having a coach by my side to guide me through every step of the process, remove the overwhelm and keep me accountable to healing myself.

Because at the end of the day, you know deep down this isn’t a matter of willpower, in fact, the bugs in your gut, or an imbalance in hormones can be driving you to overeat or crave the foods you are so desperately trying to avoid.

This is exactly why to me it is so important to have a coach! Now, I totally hear you, you could do this yourself, I know you could, but if you are wanting a proven method (aka not having to rely on Dr. Google), as well as having someone there to answer all your questions along the way, shorten the process and take out the guesswork, not to mention a community of incredible women on the same journey a coach is vital!

I cannot tell you how many clients have said to me they had gone round and round in circles, from doctor, to specialist, to nutritionist and never truly felt like they knew what was going on in their body or had the support they needed to get through this until we started working together. It is a far easier journey when you aren’t alone!

ACCOUNTABILITY

Making sure you have clear accountability, guidance and support every step of the way, and the best way to do that is to be part of a community and/or get a coach. In my opinion it is even better when you combine the two (like we do in RYR – in fact we have 3 coaches in RYR!!).

So, let’s start the process with you commenting below what your first action step is going to be!!

AND if you are ready for a PROVEN method, unprecedented support, and to take action on your healing journey NOW!! Then apply for RYR here and we can have a chat about whether this program is a great fit for you!!


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 Elevate Your Mindset In 2021

HOW TO ELEVATE YOUR MINDSET IN 2021

10 / FEBRUARY / 2021
SHEREE'S HEALTH DIARIES

Stuck in the 2020 mindset? Maybe last year it felt like life was happening TO you, not FOR you and you fell victim to your circumstances (like about 95%) of the world! Don’t worry you’re not alone. 

But maybe, amongst all the lows, self-doubt and fear, you realised that there had to be MORE! A way to live in a happier, freer state regardless of your external environment and all that was going on around you! 

Let me share something with you… this hit me HARD last year, and once I became aware of it, my entire LIFE shifted gears! 

Your thoughts and feelings CREATE your reality!! 

That’s right, your life that surrounds you in this 3D world, is an effect of the mindset you carry with you daily! 

Did you know we live in our subconscious mind 95% of the time, meaning that only 5% of our behaviours, actions, reactions, thoughts, and feelings are a result of our conscious intent. 

Let me explain!

THE SUBCONSCIOUS MIND

After reading Dr. Joe Dispenza’s book Breaking the Habit of Being Yourself this summer, and combining it with the tools I have been practicing over the past 18 months, it became VERY clear that I can no longer fall victim to the circumstances that surround me. 

In fact, something needed to CHANGE (and drastically)! But why had this ‘change’ and breaking free of old habits been SO HARD! 

This is something Dr. Joe dives DEEP into in his book, but let me share with you the 411 of what I took away and applied for my life to start changing! 

You may not be aware of it, but our belief system is developed in our early years of childhood, it’s said by the age of 7 we have formulated our beliefs that we will carry through into our life. 

Crazy to think that our childhood can have an ongoing effect on our reality, 10, 20, even 50 years later! And this is where the WORK comes in. 

Over the past year and a half, I have been working with coaches and doing my own ‘inner work’ to identify these beliefs, where they came from, breaking free of the limitations that they caused me and doing the healing work to retrain my subconscious programming. 

Because the good news is… it is NEVER too late to do so! 

However, as I was identifying these limiting beliefs, questioning if they were true, re-writing my thoughts, I couldn’t understand why at times when it REALLY counted, I would revert back to my old programming. Dip into self-doubt, fear and victimhood. 

How could I be learning so much, practicing SO much and yet not seeing a lasting change, and this is where Dr. Joe’s book deepened my understanding. 

You see, our thoughts create emotions (often linked to memories that we have drawn from the past), this emotion then creates a chemical reaction in our bodies, will heighten certain hormones, change our physical state/reaction and even switch genes on or off. 

THE MIND IS INCREDIBLE

And quite frankly the most powerful tool you will ever own! 

So, what does this mean? Well, over years of thinking and feeling a certain way and creating these responses, which become habits, and eventually ingrained in our subconscious, it is like they are programmed to be on autopilot. 

Therefore, when you enter survival mode (as a result of an argument, stress, overwhelm, anxiety, shallow breathing, pressure etc), we are drawn back to our subconscious programming and thus wind up repeating our old behaviours time and time again! 

Frustrating right! The things to note here, is that you are allowing the body to do the work of the mind. As Dr. Joe discusses in his book (albeit backed by an immense amount of scientific explanation which is mind-blowing), we need to focus on consciously reprogramming the mind, until our new thoughts, actions, behaviours and habits replace the old limiting ones. 

During this process you are literally re-writing your brain, reconnecting neurons and disconnecting the ones that no longer serve you. As you do this you begin to elevate your consciousness, mindset and become the observer of your mind, thoughts and feelings. Essentially you have taken back control! 

So, if you’re over living in the mindset of 2020… which believe me, is NOT serving you! I strongly encourage you to pick up this book and give it a read! It has quite literally CHANGED MY LIFE! (and I don’t say that lightly). 

I have included a link for you (and this is in no way sponsored, I am just SO passionate about this after how much it has changed my life) to both the book and the meditations (which I have also been doing for over a month now), take notes, dive in and watch your life not only change for the better, but manifest into your wildest dreams! 

Book link: Breaking the Habit of Being Yourself
Meditation Link: Meditations for Breaking the Habit of Being Yourself

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 Truth About Body Confidence

THE TRUTH ABOUT BODY CONFIDENCE (AND HOW TO GET IT!)

03 / FEBRUARY / 2021
SHEREE'S HEALTH DIARIES

WANNA KNOW A SECRET?...

I LOVE MY BODY! For all it is, all it does, and all it is becoming! BUT, it wasn’t always this way!

For years I hid my body, even when I was at my leanest I was too shy to even think about wearing a sports bra at the gym, nevermind to a crop top at a festival!

I used to hide my tummy because how could a personal trainer and nutritionist not always have visible abs?

I always wore leggings to the gym and felt embarrassed the moment I had to put on shorts. I had to fake tan to make myself feel leaner. I cried in front of the mirror countless times at the body staring back at me, grabbing at it, poking, prodding and wishing it was different.

Wishing my efforts in the kitchen, at the gym, in my life would actually reflect on my physical appearance… because that’s how I measured my worth.

Not the fact that I showed up and trained 6 x a week, not the fact that I was running my own business from 21 whilst still full time at University, not the fact that I was healthy, not the fact that I was surrounded by so much love and support…

No, my worthiness resided in the fact that I was “too fat” to wear a crop top.

Oh how things have changed!

BEING CONFIDENT IN YOUR OWN SKIN

When I finally got out of my own way I realised that it was ME, my MINDSET that was blocking me from being CONFIDENT in my own skin and rocking whatever outfit I wanted to wear!

Your mindset is determined by what you feel and think repeatedly, to the point where your biochemistry actually changes in the body, and we become a walking version of our emotions (more to come on this in future blogs).

YUP! It’s true!

In order to overcome these limiting beliefs, stories and states, one must first want to change, and then become the observer of one's own mind before taking empowered action! 

I share this with you because part of what helped shift my body confidence alongside working through limiting beliefs, was the power of proximity.

I started to see that my friends and colleagues showed up with total badass confidence no matter what they were wearing, and my mind was able to see evidence of what was possible.

Not just for the instagram models, but my humans IRL!

FINAL THOUGHTS

Moral of the story: PROXIMITY has the POWER to help shift your MINDSET! WE RISE TOGETHER! Which is exactly why it is part of my mission to help other women to get to this state of being IN LOVE with the skin they are in and be body confident on the daily!

P.S. If you are ready for a proven method that has supported 100s of women in healing their hormones, gut and making themselves a priority, click here to find this freedom for yourself!


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 Tips For Reducing Cortisol And Stress Levels

TOP 3 STRATEGIES FOR REDUCING STRESS AND LOWERING CORTISOL

27 / JANUARY / 2021
SHEREE'S HEALTH DIARIES

Is the stress of 2020 still lingering in your system? Or maybe 2021 hasn’t quite started out the way you’d intended? Or maybe, you’re living in survival mode on the daily?!

Stress is one of the leading causes of illnesses as cited by many articles and in my opinion the underlying factor that goes under the radar… I think it should replace hypertension in its name of being a ‘silent killer’.

Whilst that might sound extreme, and we can often think our stress isn’t that bad, it can in fact be triggering biochemical changes and reactions in your body that you aren’t even aware of, because you are so used to the stress! 

Take a typical day for about 90% of the population:

You wake up to an alarm (maybe hit the snooze a few times before you finally get out of bed. You’re tired because you didn’t get to bed late until the night before, so you have a cup of coffee to start your day.

You make a fruit smoothie for breakfast because you are being healthy, but it spills on the way out the door as you are running late. You think ‘great, an awesome way to start the day [sarcastically]’, and clean it up quickly before racing out the door.

On your way to work you get stuck in traffic (because you are running late), and then someone cuts you off. You arrive at the office trying to brush it off and be in a good mood, only to find your inbox full of messages marked urgent.

You feel the stress creep up, but you brush it off, it’s okay the promotion is going to be worth it. Lunch rolls around really quick and you realise you totally forgot to pack your lunch in your rush this morning so you’ll have to duck to the shops down the road for something quick before you rush back for your afternoon of meetings.

Feeling tired still from a poor night's sleep you grab yourself another coffee to get through the afternoon of meetings and your gym session later! Work day complete you drive to the gym, tired and mind elsewhere in peak hour traffic, trying to be productive listening to a podcast.

You smash out a high intensity workout because that’s all you have time for, and you get a good sweat on, before heading home to whip up a quick dinner before relaxing in front of the TV for the next couple of hours.

Feeling the eyelids get heavy you drag yourself to bed, only to find yourself unable to switch off, still annoyed at the smoothie spilling this morning! You finally fall asleep around midnight, then wake up and repeat the same the next day (hopefully this time without the smoothie fiasco).

Sound familiar? I bet!

CORTISOL TRIGGERS

And maybe this is a bad day in your books, but let’s just stop and look at how many times your cortisol levels will have been triggered throughout that day (and no this doesn’t include the negative thoughts that are running through your head subconsciously throughout the day)

CORTISOL TRIGGERS: 

  • Snoozing alarm
  • Cup of coffee
  • Fruit smoothie
  • Spilling the smoothie
  • Running late/feeling of urgency
  • Traffic + road rage
  • Full inbox
  • Forgetting lunch
  • Poor choice of food at lunch ‘quick option’
  • Rushing back to get to meetings in time
  • The other coffee
  • Traffic again
  • HIIT workout
  • Quick dinner
  • Screen time
  • Overthinking

YOUR POOR BODY! That is at least 15 times in one day that your body has been told to increase it’s cortisol levels, it has been communicated to that your body is in a life or death situation and therefore we need to conserve energy stores (fat), run on glucose (sugar) and raise our insulin levels to manage this.

The reason the food is included too is because poor choices in meals, particularly those high in carbohydrates without and protein and leafy greens, or are highly processed will stress the body out by secreating more insulin as a response to cortisol! 

Talk about a rollercoaster ride for you! And you’re doing it day in day out! No wonder we have weight we can’t shift, painful periods, gut issues and bloating!!

TOP TIPS TO REDUCE STRESS/CORTISOL

Not to worry though! I’m here to help! Now that we know the issue, let’s help reduce your stress! Here are my top 3 stress/cortisol reducing techniques!

#1: Diaphragmatic Breathing

Taking deep diaphragmatic breaths is one of the only ways we know how to communicate to the body to reset the nervous system, back into its parasympathetic state (rest and digest), and out of survival (fight/flight/freeze - elevating cortisol).

According to the research, 6 deep belly breaths is the magic number to reset, and so I recommend that you start your morning with at least 6, followed by 6 before every meal, and then whenever you are feeling stressed or notice your chest feeling tighter throughout the day, and then again before sleep.

You may find you need more than 6 initially to retrain your body to belly breathe. Most of the time, we are living in a state of being switched on and stressed (sympathetic), that we have trained the body to breathe very shallow all the time. This is the easiest, fastest and instant ways to reduce your cortisol!

#2: Grounding Exercises

Often we can find ourselves so wound up, and on high alert, and realise that we haven’t actually spent much time away from the laptop or being stuck in traffic… so taking some time out to connect with nature, is a perfect way to re-centre and GROUND yourself!

It is also an incredible way to ‘recharge your human battery’ as Ben Greenfield has put it [podcast link]. By taking your shoes off and connecting to the earth - whether that be grass, sand, concrete or actual mud you are drawing from the energy of nature, and helping draw in the negative ions from the ground to recharge yourself! It is suggested you do so for around 20 minutes to get the best benefit!

I love going for a walk in bare feet, or meditating outside when I get the chance, but other grounding practices include yoga, and connecting to your senses e.g. savouring food, deep breathing, touching or being in water. Find one or a few you like and add it to your daily practice.

#3: Meditation/Gratitude Journaling

The benefits of both meditation and gratitude journaling far surpass just lowering your cortisol levels, but that is a conversation for another day. Simply focusing on being still, present, clearing your mind and settling your breath in meditation is enough to drop our cortisol levels right down and tap back into our parasympathetic state (which we should be living in 95% of the time).

Gratitude journaling is also extremely powerful, because when we are in a state of gratitude (love), we are in a state of peace, calmness and acceptance, which is the complete opposite of what triggers our sympathetic state - FEAR! Practicing gratitude outloud or writing it down in journal form is a beautiful daily practice, you can always bring yourself back to the present too when you are focused on the things you are grateful for, rather than the things you don’t have.

Both of these practices don’t have to take long, and you may find you do both or prefer one over the other. Start slow, you don’t have to take it all on at once, similar to the other two suggestions above. Pick one of the three to start right now (yes it is that simple to breathe - you have to to survive), then slowly incorporate whichever other ones feel good, and watch not only your body relax, but your mindset and internal state shift!

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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Setting Goals And Clear Boundaries In 2021

SETTING GOALS AND CLEAR BOUNDARIES IN 2021

20 / JANUARY / 2021
SHEREE'S HEALTH DIARIES

Is one of your priorities this year to learn how to say NO? Wanting to make YOURSELF a priority this year? Then you are in the right place!

As a born people pleaser, this has been a battle for years for me… and if you struggle to put yourself first without feeling selfish, I can imagine you feel much the same!

The truth is, if you keep going the way you are, saying YES when you really mean NO… agreeing to commitments that you just don’t have the energy for, and continuing to put yourself on the backburner, is only going to lead to ONE thing…

BURNOUT! 

Believe me when I say this, you’re going to arrive at a point where you just can’t keep going, and maybe that’s what’s brought you here! Ready to make a change!

Well, I’m excited to share with you that it doesn’t have to be hard, in fact, it gets to be easy. Stop and think right now what you desire most in this world? What are you hoping to achieve by the end of this year?

You deserve to feel happy, to feel free to live the life the way you want it, I call it being selflessly selfish, because you can’t give from an empty cup. So when we put our needs on par with all others around us, suddenly we find that balance, love and freedom we’ve been after all this time!

But HOW? I hear you ask? Well let’s start with the goal setting! This process is inspired by some of my mentors and beautiful coaches, with my own special twist on it! Thanks to @iamnatalie @manifesting_junkie @manifestationbabe (check them out on IG).

GOAL SETTING PROCESS

REFLECTION: 

-  Write all the wins you can think of from last year (big or small, fill a whole page or two)

-  What goals from last year are you bringing into this year? And what ones are you letting go of? (some may not longer be of service to you)

-  What stood in your way from achieving last year's goals? List all the obstacles and challenges out.

-  What did you learn from the obstacles? (Are you taking on too much? Procrastinating? Living in fear?)

-  How would you describe last year in a WORD? Why this word?

-  What are you letting go from last year? (that you’re not bringing energetically into this year).

-  What are you releasing?

PLANNING:

-  Pick a new word or a phrase for this year. Put it somewhere it is a constant reminder.

-  Write a massive list of EVERYTHING you want to achieve this year! Then go through with a fine tooth comb and eliminate what’s not truly important to achieve this year (maybe some get put into your 5 year vision).

-  Break it down → Assign each goal to one of 7 categories:

    • Personal
    • Professional
    • Relationships
    • Travel
    • Spiritual
    • Health
    • Financial

-  Then pick your top 2 - 3 from each of these subcategories so it isn’t overwhelming, before assigning each one to a quarter and/or a month.

ACTION:

-  Now with each one of those goals write down the feeling or emotion that you know achieving that goal will generate for you (this is important, don’t skip this step).

-  Break each goal down further, by mapping out the necessary steps you need to take in order for that goal to be achieved, get really specific. What does each goal really entail, how much time will it take, when will you make time for it? How will you track your progress? What will you do to celebrate the goal once it is achieved? Can you put it as a weekly recurrence in your calendar.

-  Now that you’ve identified the what, when, how and WHY (the feeling), we can methodically take action to achieve our goals.

-  Remember if you fail to plan, you plan to fail! You will end up getting to the end of the month and year and be disappointed that nothing has progressed or changed. We need to know where we are going in order to get there!

TOP TIP

Take the WHY - the emotion or feeling you are wanting to have once each goal is achieved and start to see if there is a common thread, e.g. love, freedom, abundance, happiness, joy etc…

Then instead of thinking that those emotions are only possible for you once your goals manifest into reality, start living in those emotions as much as you can EVERY SINGLE DAY! 

I have learnt that the Universe gives you more of what you already have! So, BE what you want to SEE, FEEL and ATTRACT!

So whilst it is good to leave things to unfold as they may, we need to be sure that we are calling in what we want to manifest into our lives, not simply letting our external environment have control of us.

And if one of your goals is to set clear boundaries for example, to ensure you do get your needs met and goals achieved, go through this very process step by step, and start to think about all the ways in which you have benefited from setting boundaries, how it made you feel, how you can repeat that experience. We’ve all said NO at some stage in our lives, it’s now about learning how to make it feel good when we do!

If you need some extra help with this, be sure to sign up to my FREE 5 DAY CHALLENGE: PRIORITY ME [HERE] for all my tips and tricks in this area! I got you!

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 Get Back On Track After Holiday Season

HOW TO GET BACK ON TRACK AFTER THE HOLIDAYS

13 / JANUARY / 2021
SHEREE'S HEALTH DIARIES

Feeling derailed after the summer/winter break? Eat too many of Santa’s cookies, or mum’s home baking? Miss a few too many workouts and now you can’t seem to stop beating yourself up!

The guilt that plagues you, that voice in your head wishing that for once in your life you could just have had the discipline! Well… I HAVE THE SOLUTION FOR YOU!

JUST IMAGINE

What if there was NO WAGON TO FALL OFF! No track to get back on? No diet you had to start AGAIN? What if it got to be FUN, EXCITING, and ENJOYABLE?

I know, you think I am crazy by now, but maybe you’re a little bit intrigued… what on earth could she be talking about? 👀 A way to ENJOY having a fit and healthy bod? Without feeling like a social outcast and being full of restrictions?

Well, I’m not joking! In fact it is something I pride myself on as a coach, helping people DITCH the diet mentality in favour of finding a LIFESTYLE that is balanced, healthy and that they enjoy! 

When we shift our mindset away from being stuck on this path with a set destination, we are telling ourselves that there is an end… the issue with that, is that we then go back to those poor habits that got us to feeling unhappy in ourselves in the first place.

My question to you is what do you REALLY want? Like REEEEEEAAAALLLLY want? Is it freedom around food, balanced hormones, a healthy gut, a lean body, a strong physique, a healthy mind?

It is all possible! When we shift this mentality. You see, when we embrace the fact that we are on a journey, and focus on finding a balance that feels good for us, we remove the need for any restriction at all!

So… you’re asking, it sounds super simple, but why can’t I do it?

Well, we have been programmed this way, so it is going to take some commitment, and consistency, but that doesn’t mean no fun! All of my clients know this!

HERE IS ONE OF MY TOP TIPS

Instead of beating yourself up after you skip a workout, over-eat/under-eat, have ‘bad’ food… what if simply acknowledged that it happened, be present with why it happened so that you can accept it, and then move on?

Let’s say you finished that whole block of chocolate, and you’re feeling like sh*t! You say to yourself “Seriously Sally, AGAIN! How can you have no willpower or self-control! Oh well, you’ve stuffed it up now, let’s just order pizza for dinner and finish the night with a bottle of wine and some ice cream, it doesn’t matter anyway!”

I’ve been there, it’s not fun! Beating yourself up over food! Next time you do opt for something that doesn’t really align with your health goals, remind yourself that it is okay. We are all human, and ask yourself what you really needed in that moment? Was it a hug? To talk to a friend? Was it actually the chocolate? Any answer is fine!

From here though, we want to accept it, see how we can give our body what it truly needs and then the next meal or snack, we continue on our journey to our best health!

One unhealthier meal isn’t going to undo all your hard work, just like one salad isn’t going to suddenly change your body! It is about commitment and consistency. We typically eat around 35 meals a week (breakfast, lunch, dinner and two snacks a day), so if 3 - 4 of them aren’t the best choices, that’s okay!

Remove the guilt! That is causing more harm than the food! Enjoy the food you want to eat, don’t label it, simply be present with it, and then carry on with your day!

You’ve got this! And if you need extra support in this, don’t hesitate to reach out! I am here for you!

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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Nourish Bowl Hormone Friendly Summer Recipe

SUPER SIMPLE NOURISH BOWL

06 / JANUARY / 2021
CATEGORY

If you are looking for something tasty and easy to throw together in a hurry, look no further! This nourish bowl has a great combination of proteins, fats, nourishing carbs and fibre to keep your gut, hormones and nervous system very happy… and it can be made in MINUTES!!

I love recipes like this personally, as someone that often has a million and one things to do, as much as I am a nutritionist, I am not a chef, and do not have the time to spend hours in the kitchen preparing gourmet meals for my lunch! (I’m sure you can relate).

So bowls have become my go to for lunches! It is even better if you can use leftovers (which I suggest you do for this one - prep the quinoa in advance for it to be even more of a time saver).

This recipe comes straight out of my Nervous System Root Cause Bundle so if you enjoy this recipe or know your nervous system and adrenals need a little more nourishing, check out the bundle for a holistic solution! 

Whip this up in minutes for yourself or the whole family! It goes down a treat, trust me on this one! Enjoy!

INGREDIENTS

  • ½ cup pre-cooked quinoa
  • 1 small zucchini spiralized
  • 1 cup rocket
  • 30g grilled halloumi
  • ¼ avocado
  • 1 tsp. sesame seeds
  • 100g smoked salmon
  • Handful of bean sprouts
  • 1 tbsp. tamari sauce

METHOD

  1. Prepare all the ingredients, and a bowl.
  2. The only thing you will need to cook is the halloumi + zoodles - do so in a small frying pan, with a light spray of olive oil, on a medium heat. Cook the halloumi first, place flat in the pan and let bubble for 1 - 2 minutes before flipping then remove from pan. Add in the zoodle, toss around for 2 - 3 minutes.
  3. Whilst that is cooking, in the bowl, place rocket, quinoa, avocado, sesame seeds and bean sprouts. Mix through.
  4. Top with the halloumi and zoodles once cooked and smoked salmon.
  5. Drizzle the tamari sauce on top and enjoy!


SHEREE BEAUMONT

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

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10 Lessons From 2020

MY 10 BIGGEST LESSONS FROM 2020

30 / DECEMBER / 2020
SHEREE'S HEALTH DIARIES

As cliche as the saying has now become… WHAT A YEAR IT HAS BEEN! I’m sure 2020 will become a new catchphrase to describe a mess, whirlwind or craziness going on in one's life in the future! 

Won’t it be incredible to look back years from now, in our state of new normal and give ourselves such a big pat on the back for surviving this year! Knowing that you are strong, capable and empowered to get through anything life throws at you!

No matter the ups and downs, we only fail if we stop trying! 

I like to use this time of year to reflect, look back on what I have learnt, assess what went well, and make a plan to always show up as my best self moving forward and what that looks like.

During this time of reflection, it has become a bit of an annual tradition (second year running haha), for me to reflect on the 10 Biggest Lessons I had in the year that was, I have shared them for you below, and invite you to think back on your year and do the same.

Remember there is no right or wrong way to simply be your authentic self, so whatever lessons you have learnt this year, meet them with love and grace, and know they are serving you and your highest good!

MY 10 LESSONS

#1: REST! 

If 2020 has taught me anything... it’s to REST! It may sound like the simplest of lessons, but there is a reason it is at the top. It wasn’t until we finished our first lockdown here in NZ that I reflected and saw the amount of tears, and stress I had put myself under trying to work 12 - 14 hours a day 7 days a week… and have it take its toll on my health!

Learning to prioritise rest was hard, especially if you’re anything like me and feel like rest is unproductive. However, what I learnt is that it is amazing how much more productive you are and easier things become when you do take the time to rest and fill up your own cup! So, take a leaf out of my book, and put some non-negotiable downtime in your calendar every week this year!

#2: LISTEN TO YOUR INTUITION

As someone who struggles at times to view the Universe as a friendly place, my faith in myself and all that is around me waived this year. I had moments where I was in full trust and others where I fell into playing the victim card.

What got me through was reconnecting to myself. You know that little voice inside your head that isn’t your ego, but is often quietly whispering trying to get your attention, or maybe it’s a feeling in your heart, or sensation in your gut. Either way, I learnt to TRUST mine!

If something isn’t feeling right, out of integrity or you feel like there is something you need to do, follow that calling. Your intuition is one of the most powerful tools you can use, harness it and connect to it daily. I do so through the practice of journaling and meditation, and I don’t say this lightly, but it has been life changing.

#3️ TRUST IN DIVINE TIMING
Whether you believe in God, the Universe, Source, or absolutely nothing… One thing that has become apparent to me is that EVERYTHING is happening for your highest good! Even if it may not seem like it at the time (e.g. COVID), there is a lesson just waiting to be learned.

We often try to rush the process and journey we are, yet when we are patient, as you will most likely know from experience, it all unfolds exactly as it is meant to. And often that ‘thing’ you missed out on, didn’t happen or was terrible at the time, was making room for something so much greater!

Instead of thinking, why me, why this, why now… I have now shifted my thinking to what is this trying to teach me, and I start thinking and imagining the thing that I know I truly desire happening.

#4️ EMBRACE YOUR WEIRDNESS (ALL OF IT!)

So often we are looking for someone outside of us to love us exactly as we are, for all our qualities and flaws, unconditionally. This year, I have learnt that in order to receive that love, one must first give that love to yourself.

Often what we are searching for outside of us, is what we need the most to nourish and serve us internally. I was searching for love, acceptance, to be seen, heard and respected from others, when in reality, I needed to do that for myself first!

From this, I discovered how important it is to be authentically you! There is NO OTHER YOU in this world, and there is a special reason for that. You come with your own set of gifts, traits and blessings that only YOU can share! So embrace it all!!

Now on, my little inner child who wants to sing at the top of her lungs (sounding like a dying cat), do cartwheels in the middle of the street, dance like no one is watching and give love openly, freely with nothing but trust and faith is here to stay! Invite your inner weirdo to join you too! At the end of the day, the only person really judging you, is you.

#5️ DONE IS BETTER THAN PERFECT

The inner perfectionist in me hated this lesson, but man has it been a game changer! It is actually a lesson that a coach/mentor of mine @iamnatalie Natalie Ellis [Co-Founder of BossBabe] has said numerous times, and I have finally drilled into my head.

As someone who is known for her OCD tendencies, I was actually relieved to release this pressure from myself, and was AMAZED at just how much more I got accomplished this year. Whilst it pays to be organised and have standards, that is not to say that every piece of content, session, message or piece of work I have put out there has been perfect!

We learn from our mistakes, but how are we supposed to learn if we don’t even put anything out there and try. Adopting this as a new philosophy has been transformational in not only my business, but my personal life as well.

#6️ YOU ARE MORE CAPABLE THAN YOU’LL EVER KNOW 

Lack of self-confidence, doubt, low self-esteem is something that I am and have been plagued with time after time, however a true lesson for me this year, was to realise that I already had EVERYTHING I needed inside of me!

We don’t need to wait for anyone other than ourselves to make our own dreams happen, and turn our visions into a reality. We hold all the magic within! I cannot tell you how many times this year I have managed to pull something off that I never thought was possible. And that came from pure self-belief and determination.

Say it to yourself daily, repeat it 100 times over, but YOU ARE WORTHY, YOU ARE CAPABLE, YOU ARE ENOUGH! You’ve got this!

#7️ ABUNDANCE IS A MINDSET/WAY OF BEING 

So often we look to the future for what we want, including our happiness, we place it so far away from ourselves, in our minds it almost becomes impossible for us to achieve. But what if… we already had everything we desired right now!

Now, I’m not talking about materialistic things, but think about what that materialistic thing you want is bringing you? Freedom? Happiness? Fulfilment? Whatever it is, how can you give yourself that feeling now?

For me it was abundance, I have always been striving to drive more income because I wanted more freedom, however I had forgotten to take a step back and view the freedom I had already created in my life. I am abundant already, in friends, support, clients, love etc… It is this gratitude that allows you to actually BE with what you are wanting to feel! Try it!

#8️ BE IN FLOW 

Something I have been working on ever since it was made aware to me, was stepping back from the hustle mentality I have been stuck in for YEARS!!! And into the flow of life!

This year in particular, I have learnt to dance with the Universe. Step into the energy of being in appreciation for all that is around me, and take things as they come, not trying to force it.

Sure I still set goals, and have plans, but being open to those plans changing, learning to pivot and be adaptable is what made it very possible for me to have a 2020 that I am incredibly grateful for. The more we resist the more ‘it’ persists!

Where your focus goes, energy flows. So be mindful of where you are putting your time and energy, and ask yourself how you can be more in flow with your life.

#9️ YOU ARE THE MASTER OF YOUR MIND

Another powerful lesson, from another incredible mentor/coach of mine @alyssanobriga Alyssa Nobriga [Masterful Coach]. In our work together over the last year and a bit, it has been so transformative to understand that we have the power to write our own stories, question our own thoughts, fears and beliefs to shape a new and more aligned reality.

This shift in mindset has bought me so much freedom, I am eternally grateful for. When we apply tools like listening to our intuition, tapping into the feminine flow, deciding to question the thought, we are actively choosing to live the life we want to lead.

Your mind is such a powerful tool, yet for most of our lives we let it rule us. Having learnt that we can simply be with the thoughts, feelings and emotions that come up, process them and then take aligned action, again has been such a life changing lesson. And given me the freedom to let go of all things that no longer serve me.

#10 BE THE LIGHT IN THE DARKNESS 

You beautiful soul, are pure light and love! Just simply being you… Even when you think you’ve hit rock bottom, there will always be a way out. Even when you feel like you have nothing left to give, there is always something deep within that pulls you through.

Realising that even in my darkest hours of 2020, that there was still hope, that I never needed to give up, that there is still light at the end of the tunnel and that light was actually shining brightly from within allowed me to see my true potential.

Try looking at yourself through the eyes of someone else, someone that loves and respects and values you, and you will see the beautiful light and love that is glowing from you that they are drawn to. We all have it. Sometimes we just need to come out of the darkness to see.

FINAL THOUGHTS

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 2021 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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Top 5 Gift Ideas For Your Healthy Human

LAST MINUTE GIFT IDEAS FOR YOUR HEALTHY HUMAN

23 / DECEMBER / 2020
SHEREE'S HEALTH DIARIES

What better gift, than the gift of HEALTH this Christmas! Especially after the year we have all had! Chocolates, alcohol and your favourite holiday treats might be off the wish list this year for that health crazed person in your life! 

Sure we all like to let off some steam, and have some balance, but sometimes it is nice to know that your lifestyle choices are respected by those around you (as a gym bunny myself)! 

Whilst you could opt for the typical healthy supplements like protein powders or some magnesium and omega 3’s, why not look for something a little more unique to treat the health nut in your life!

Not everything healthy has to break the budget either, so I have included a range of gift ideas below to fit everyone's budget! 

Below are my TOP 5 Suggestions for Your Health Focused Human!!

TOP 5 GIFT IDEAS

GIFT #1: Eve Wellness Co. Hormone Test

Whether you are treating a male or a female this year, the Eve Wellness Co. Hormone Test is great for both! Speaking from experience, it can be such an incredible feeling knowing exactly what is going on in your body! 

The Eve Wellness Test measures your hormone levels (through gold standard level of testing - dried urine sample), and gives you a comprehensive report back with structured guidelines and tips to help regain balance in your body! 

If your healthy human is wondering why they aren’t getting the gains they are after, or struggling with terrible periods, mood swings or weight gain, this can help get to the bottom of WHY!! (And I promise, they won’t find it offensive… maybe just don’t say ‘this gift is because of your mood swings’ in the card!

Click here to learn more or purchase: https://evewellness.com/store/ 

GIFT #2: Healthy Snacks - Bliss Ball Mixes or Bone Broth 

I cannot tell you how thankful I am when I receive these as gifts! If your healthy human is quite busy, sometimes it can be hard to grab something other than a protein shake or apple and peanut butter as a snack, so why not treat them to something delicious and nutritious that doesn’t take much time to make! 

My favourite suggestions are:

These are super easy and quick to whip up! Plus friendly on the wallet! Or you might even put them in a little hamper for your health nut along with some of their other favourite healthy foods! 

Click here to learn more or purchase:

Bliss Balls: https://realradfood.co.nz/collections/balls
Bone Broth: https://www.mitchellsnutrition.com/collections/all 

GIFT #3: Not Your Average Tupperware - Bamba

Times are changing and gone are the days of using plenty of plastic bottles and containers. It’s beneficial to both the environment and our liver if we make the switch, which is why I was wrapped when Bamba came to life! 

These gorgeous containers and drink bottles are made completely eco-friendly and are really consciously designed! I personally have a drink bottle of theirs and love it! 

Maybe you could even get yourself a matching one!

Click here to learn more or purchase: https://www.bamba.co.nz/collections/all 

GIFT #4: Pamper Time - Massage or Facial Voucher

Despite your healthy humans 

best efforts, I can almost guarantee (much like yourself), they don’t really spend much time resting or slowing down! In fact, ‘treat yourself’ is something they struggle with in their vocabulary! 

I personally think everyone in my life deserves a little pamper time, so why

 not spoil that special human of yours with a little R&R, time to just them! Don’t forget, guys love massages too, and often need it more than us females! 

My favourite place if you are living locally is Mooi Skin! Click here to check them out! 

Otherwise, do your research and check out the reviews, or go off a recommendation, it is super simple to buy a voucher online nowadays too! 

GIFT #5: Personal Training Sessions

Whatever your healthy humans goals are, having an extra set of eyes and coach for support is always going to help them fast track to reaching them! Why not surprise them with a few sessions you’ve paid for in advance! 

I used to get a few people asking me of this every year, and it was 

always so much fun as a trainer to meet new clients who had such supportive people around them! It doesn’t have to be too expensive either, a lot of trainers start from $40/hour.

Check out your local gym, online or if you are based in New Zealand I recommend looking up the trainers from Les Mills!

Click here to learn more: https://www.lesmills.co.nz/trainers/ 

BONUS GIFT

My Complete Quiz Bundle! 

Now I had to throw in this BONUS pressie idea, because I am a little biased! There is nothing better to me than understanding your body and what is going on with your health!

Which is exactly why I created my ROOT CAUSE QUIZ to help you or your healthy human to get to the root of their health and wellness imbalance! 

Not to mention, at the end of the quiz you have the option to treat yourself to a beautiful bundle to help you HEAL the underlying issue(s). How perfect is that! Everything to start the healing journey is inside the bundle, and if you get all the bundles it is practically like doing a 10 Week Program with ME!! 

Check it out here: ROOT CAUSE BUNDLE

Whatever you end up buying your healthy human, and however you are spoiled in return, I am wishing you a very healthy, happy and MERRY CHRISTMAS and an incredible NEW YEAR!! 

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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