Sheree’s Health Diaries – Page 5 – Sheree Hannah Wellness

Post Gut Fast Reflection

POST GUT FAST REFLECTION

2 / JUNE / 2021

SHEREE'S HEALTH DIARIES

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

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

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

MY EXPERIENCE THIS ROUND

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

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

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

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

UPS & DOWNS

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

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

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

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

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

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

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

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

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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Is Your Gut Healthy | Poo Check

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

19 / MAY / 2021

SHEREE'S HEALTH DIARIES

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

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

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

THE BIGGEST HEALTH INDICATOR

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

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

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

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

WHAT TO LOOK FOR

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

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

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

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

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

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

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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6 Nutrients To Support Ovulation

6 NUTRIENTS TO SUPPORT OVULATION

28 / APRIL / 2021

SHEREE'S HEALTH DIARIES

ARE YOU SKIPPING THE BIG ‘O’??

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

The BIG ‘O’ is OVULATION!

OVULATION is essential to healthy and well-balanced hormones!

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

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

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

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

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

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

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

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

REASONS YOU MIGHT SKIP OVULATION

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

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

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

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

6 KEY NUTRIENTS TO SUPPORT OVULATION:

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

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

Yours in Health,

Sheree xo

SHEREE BEAUMONT

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

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2021 Dirty Dozen And Clean Fifteen

2021’S DIRTY DOZEN AND CLEAN FIFTEEN

21 / APRIL / 2021

SHEREE'S HEALTH DIARIES

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

Well, I have the answers for you below!

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

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

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

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

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

DIRTY DOZEN

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

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

CLEAN FIFTEEN

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

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

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

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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5 Ways To Ditch The Diet For Good

5 WAYS TO DITCH THE DIET FOR GOOD

14 / APRIL / 2021

SHEREE'S HEALTH DIARIES

Let’s get one thing clear - there is NO WAGON TO FALL OFF! I am so sick of hearing that term thrown around!!

“Oh no, I’ve fallen off the wagon”, next minute you are consumed with guilt which only causes more stress on the body, and often more binging or poor food choices.

So, I am here to support you in shifting the mindset from being stuck in the diet cycle to ditching the diet mentality for good!

Read on for my TOP 5 TIPS on how to DITCH THE DIET FOR GOOD...

TOP 5 TIPS

I’ve had so many questions about ditching the diet this week so I wanted to put together my top 5 tips that you can start implementing right away...

The important thing to remember before diving into or implementing any of these is that these may sound ridiculously simple, but do them consistently (the key to creating any long term habit or lifestyle change) and you will see the RESULTS.

Tip 1: Ditch the Diet Language

STOP! Just STOP! Labelling foods as good and bad, healthy, unhealthy, naughty, safe etc…

This is NOT serving you, using this language starts to create associations in the brain, so every time you have a naughty food, the guilt is brought on, or shame, or leads to feeling down and disappointed in yourself.

Everything in moderation, I still drink wine, eat chocolate, pizza and ice cream, but they are more sometimes foods, and I only eat them when I really feel like them.

Start to focus the food that makes you feel energised (not the high and low of sugar, but long sustainable energy), the foods that you know are fueling your body, and then allow for the times that you might be a bit more social and know that those are fueling you in a different way, allowing you to feel free and unrestricted.

CHANGE YOUR LANGUAGE, CHANGE YOUR LIFE!

Tip 2: Improve the Quality + Quantity of Sleep
Did you know that if you are dieting and sleep deficient, 70% of the weight you will lose will come from lean muscle mass and you will keep all of the fat!

Well, not only do we want you off the diet, but actually out of a sleep deficit. As soon as you get less than 6.5 hours of sleep your body becomes insulin resistant, meaning that you are unable to stabilise your blood sugar levels effectively which in turn leads to an imbalance of hormones, sugar cravings, energy crashes and in general an over consumption of food by up to an extra 400 - 500 calories!

When we prioritise not only the quantity (at least 7 - 9 hours a night), but the quality, we actually allow our body to get into a state of deep rest and reset which is where our body is able to burn fat effectively and efficiently.

So make sleep a top priority and you won’t even feel like you need those sugary, quick fix energy foods and drinks, and you will fuel your body better!

Tip 3: Exercise Right for Your Body Type

More is not more! It is not as simple as EAT LESS AND MOVE MORE! Did you know the calorie equation was actually designed to help people SURVIVE in the wars, not THRIVE!

So, ditch the idea that you need to do endless hours of cardio, because it doesn’t work, and will only damage your metabolism, especially if you couple it with not eating enough.

Listen to your body, what it needs and move in a way that you enjoy. Make it fun, something that you can stick to, but doesn’t feel overwhelming or exhausting! Females can even train in sync to their menstrual cycle which is even more powerful for them!

So whether it is weight training, yoga, dance classes, running, gymnastics or a combination of your favourite things, get out there, get your body moving, get a sweat on, but don’t feel like you have to exhaust yourself every time you train, because often that is doing more harm than good.

Tip 4: Take Time Out Just for You

We often underestimate the impact of stress on our bodies and it’s subsequent ability for us to lose weight.

When we are running around on ‘empty’ and our body is stressed out, we are primarily burning glucose (sugar) as a fuel source which means we are storing the fat. In fact, it holds onto more fat because it is worried we are in a faminine.

Think about it like your car, you can’t expect to get anywhere if your tank is empty, so prioritising time for you to recharge, and refuel, and recover you are actually going to see more results, feel better, have more energy to exercise, make better choices with your food, and enjoy the process.

It is about making choices that are sustainable! So find 10 - 15 minutes a day, a few hours a week to do something that lights you up! Make you a priority! It’s not being selfish, it’s called self-care!

Tip 5: Support Your Body With Supplements
Unfortunately, our soils are deficient in nutrients, and if you don’t have the nutrients in our soils, we don’t have the nutrients in the food! Not to mention that if we have been doing some damage from a lack of sleep, energy, excess stress and poor food choices over the years we also often have some work to undo!

So when it comes to supplementation, we need to top up our stores and maintain them there to sustain optimal health. When our body is in this state it will let go of any excess weight or anything that is no longer serving you.

Supplements are there to support your system and journey at every stage you are at, making sure you get all the nutrients you need for optimal health!

If you aren’t sure where to start with these I recommend consulting a nutritionist or naturopath, as everyone’s requirements are different!

DITCH THE DIET MENTALITY

I’m curious, had you heard or tried any of these before? Let me know your thoughts or any hacks you’ve got for me below!

P.S. If you are wanting to ditch the diet mentality for good, and need a little extra support, check out my DITCH THE DIET MASTERCLASS HERE! It goes into so much depth and step by step support, as well as having a recipe book and ebook to guide you through the entire process!

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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The Biggest Risk Of My Career

THE HARDEST THING ABOUT TAKING THE BIGGEST RISK OF MY CAREER...

7 / APRIL / 2021

SHEREE'S HEALTH DIARIES

I have tears in my eyes as I write this, my heart honestly feels torn in two, one part full of excitement for my next chapter, and one part scared shittless of what it’s going to mean to be leaving behind my second family.

These past 6 years of my life have been a rollercoaster to say the least, but there’s been one constant, and that was the beautiful team I always had around me at Les Mills Howick.

As contractors, us Personal Trainers are technically all self employed right, so could have easily seen each other as competition however, that is and never was the case at Les Mills Howick.

They say the culture creates the company, and they couldn’t be more right. In my 6 years at Les Mills Howick, 5 of them as a personal trainer, I came to call this place home. It was the place, but mostly the people that were always there to support me, the friends I made, the clients I served, but most of all the deep connection of family and love held within the walls of a place that for most people is just somewhere to workout.

Whilst I know it’s time for me to spread my wings and step into the next chapter of this journey, it is not without sorrow. For some of my nearest and dearest friendships and relationships have been formed there.

MY JOURNEY

From the moment I started, I was welcomed in with open arms, I can still remember my Tuesday afternoon shifts where everyone would join together in the staffroom and discuss the weekend antics, filling each other in on the weekly gossip and share in the laughs. The 5.30am starts, the 10pm finishes were all worth it because of the people I had around me.

When I decided to step up my game, and put on what used to be called the ‘blue shirt’ - becoming a PT, I was over the moon, yet hadn’t quite realised that this entailed starting your own business. I like to think my naivety was a blessing here as I went in all or nothing, ready to make it happen.

I was blessed during this time to be taken under the wing of some incredible people, who not only guided my path as a mentor, but helped me stand back up everytime I fell down or felt like giving up. There was always a solution, an idea to try, a friendly smile, hug or words of wisdom to be shared. Thank you Phil.

The reason I know we are like a family is because we’ve all cried together, laughed together, sweated together, learned together, grieved together, shared memories together (both intoxicated and sober), we’ve been through break ups, make ups, and yet always come out stronger and full of more love than before.

I suppose part of it is because of the beautiful nature one often has being a coach - someone whose career is centred around giving to others, their time, energy, attention, even when they have all their own stuff to deal with in the background. That is the level and the quality of trainers that I call my family at Les Mills Howick… selfless, caring and compassionate.

You see, as a PT, you are not simply there to count reps and sets, look at technique and program the exercise of your client in a way that is both beneficial to their bodies and goals, but you become their confidant, therapist, life coach, and friend in many cases. It’s a service and gift far more than people realise.

After all, you are spending time week in week out with the same people on a journey that often has a lot of underlying goals and emotion behind it.

LIFE LESSONS

One of the biggest things I learnt in my years of being a trainer, is that it is very rarely about the weight loss, there is something deeper underlying that, whether it be confidence, the need to be loved or accepted (from themselves or others), wanting to be strong, perform or feel healthy enough to run around with the kids or grandkids. There’s so much more than just the surface level.

I can remember the eager beaver at our 3-day PT module that newbies had to attend, that was so excited to help people lose weight (as this was my journey), only to find that my passion and heart was leading me to something far deeper and a more expansive journey.

This journey has seen me through the toughest times in my life, and the best! I am forever grateful for the knowledge, learnings, wisdom and tools I have gained from working alongside some of the most incredible people not only in this field, but that I have ever met. I have been astounded by the capabilities of the human body, in all its glory.

The beautiful thing about this place, was that it was there for me when I needed it most, and I know it will continue to be, the friendships I have made in that building will last a lifetime, as will the lessons I have learnt, the advice I have been given and the memories I have made!

So whilst it will no longer be the place where I take on clients, as I shift to being completely online as a coach, Les Mills Howick will forever be in my heart (and my place of training).

To all those who I have crossed paths with in these 6 years, those who have come and gone, and those who have come and never left, thank you… for everything. And I look forward to continuing to be a part of your journey’s either from the sidelines (or at the next party).

It is with a heavy heart, but spread wings that I prepare to take flight.

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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Life Update Lessons From Quarter One 2021

LIFE UPDATE: LESSONS FROM QUARTER ONE 2021

24 / MARCH / 2021

SHEREE'S HEALTH DIARIES

Wow! Who could believe that these last few months would fly by this quick, I certainly couldn’t have predicted it! It has been a whirlwind since I have been back from summer vacay, and in all transparency it has had a variety of highs and lows.

That’s the journey of an entrepreneur that is starting to be shared more and more, but not often enough if you ask me. It’s actually something I struggle to share, as it felt like I was failing at something if I was to be completely vulnerable and honest with the rest of the world, and often that is because we can struggle to be that honest and vulnerable with ourselves.

These past three months have really taught me to SLOW DOWN, stand in my power and shift through a lot of fears. Now if you’ve been following my journey at all, you will have noticed that I now speak to the concept of having clear boundaries - in your business, life, with clients and relationships (something I have a whole blog about, you can check it out here).

This has been an incredible shift even more so for me in the past few months. I’m not going to lie, things haven’t been as I planned for the first few months of 2021, but then what has really gone to plan this past 18 months! The beautiful thing that I have come to learn is that this is all happening for a reason, and in divine timing to how it is all meant to unfold.

MY WORD FOR 2021

My word this year was FAITH, whilst I am not of a religious background, nor have a religious practice, I have connected on a far deeper level with my soul and spiritual well-being these past three or so years, but one thing I had struggled to grasp onto the concept of, was FAITH.

Faith, not only in the biblical sense that there is a force greater than me out there, that always has my back, but even faith in myself.

In a deeper sense, I have always had faith in myself, because how else would I have taken the risks I have so far, and the leaps of faith that I would always find my way. However, on a conscious level, some part of me has always questioned my faith in myself, and the trust that comes along with it.

It was this realisation at the end of last year that led me to choose FAITH as my word for 2021, and as the Universe does… the lessons I have learnt about myself and the ability to have faith in myself this year have been second to none!

The biggest leap of faith I have made to date is something I will be sharing with you in a few short weeks time, so keep your eyes peeled, there is a blog coming at you for that one.

But I wanted to share with you a few key takeaways that have enabled me to bring myself to take this big leap of faith…

KEY TAKEAWAYS

The ability to slow down and listen to your own inner voice is one of the most powerful tools you have, especially as a female. Most commonly referred to as your intuition or gut feeling, these two are one and the same.

The moment I started to slow down more, be still and allow myself to really feel any emotions that were coming up, fears I was having, doubts that were holding me back and actually connect with the part of me that knew what was ultimately right for me, was the biggest transition and transformation in my personal growth (more to come on this in a future blog too btw).

But for now, I want you to ask yourself, where in the day do I have time to just be with my thoughts? See if you can find even five minutes to really listen to the part of you that is looking out for you and what it is trying to say.

Figuring out what I really wanted! Was another practice that enabled me to take this leap… you see we often think we know what we want, but many times, we actually focus on what we don’t want and as a result, we end up attracting in more of the same thing.

Nothing changes if nothing changes… think about that for a second. How can we expect to get anywhere if we keep repeating the same things. Also, on that note, if we don’t really know where we are going, how can we expect to end up where we want to be.

The best thing to do is spend some time getting SPECIFIC, what is it you want to achieve, and not just how much do you want to earn, or how much weight you want to lose (it is important to be specific here too), but what do you REALLY want. Spend some time alone, maybe pop some music on, light a candle and take some deep breaths to get into the moment and put pen to paper, write out that vision!

Visioning has been incredibly powerful for me, just remember it only has to be 50% believable for the ego mind to grasp onto it, so get visioning! Picture yourself there, write in the present tense and feel the emotions, senses and capture the essence of what achieving this vision would be for you. The more you see it and feel it the more you will be able to believe it.

So, there you have it! A couple of things that enabled me to get crystal clear in taking my leap of faith… whilst this may have taken a bit of an unexpected turn, be present now in whatever is coming up for you. You already have all the answers you need inside of you - trust that!

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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International Womens Day 2021

INTERNATIONAL WOMEN’S DAY! (OR SHOULD I SAY WEEK)

10 / MARCH / 2021

SHEREE'S HEALTH DIARIES

EMPOWERED WOMEN, EMPOWER WOMEN! Let me say that again for those up the back… EMPOWERED WOMEN, EMPOWER WOMEN!

We as females are here to be celebrated no just on international women’s day, but EVERY DAMN DAY! Which is why at the least I will be celebrating not only myself as a female, but other women all week long!

Why? Well we are something to be celebrated!! Call me biased, but I think being a female has a whole host of incredible benefits that are often forgotten or overlooked or underestimated!

I’ve been doing a LOT of reading lately, particularly around the female body and our biology as well as spirituality and understanding the divine feminine energy and nature we all have within us, and let me tell you, we are POWERFUL!

Let’s not forget the fact that our bodies have the ability to MAKE ANOTHER HUMAN… We literally have the ability to bring LIFE into the world should we choose, and create a home for this little human from the moment of conception for 9 months to live inside of us… If that isn’t miraculous I don’t know what is!

Whether you are someone that wants to be a mother, is a mother or never tends to be a mother, we have this incredible body that has the capabilities to do so! Our hormones, biology, and mind are wired completely differently to that from men, and that is something to be CELEBRATED not looked down upon.

It is about time we shifted the mentality away from viewing women as small men, and started celebrating ourselves for being exactly as we are, a mother, sister, daughter, partner, wife, friend, business owner, colleague, support system… often everything to everyone!

My journey as an entrepreneur has helped me see just the magnificence of what females can achieve in the workforce, beyond our biology and I believe that is something to be celebrated! There are incredible women out there shattering the glass ceiling for us to follow in their footsteps and shatter it even further!!

This is not a blog here to praise us for being the better sex or anything like that, but I do think that all too often, especially with the way we are represented in the media, the expectations we place on ourselves for being the women who has to do it all, have the body, run the household, have the babies, be the best daugther and sister, be the friend that gives the advice as well as successful in our careers… it is an exhausting expectation, and it is TIME to celebrate all you are right now, simply because you EXIST!!

When we step into celebrating our truest, authentic selves, we live our lives in flow, tap into our divine feminine nature more and things come with ease and grace. We live in a patriarchal society which has led many of us, myself included to feel like we have to get caught up in the rat race and work as hard as possible to achieve success. If we aren’t doing everything then we are nothing.

LET’S WAKE UP TO THIS! You right now, are doing the best you can, in the best way you know how, and if you aren’t happy with where you are, you have the ability to change that! But most importantly know that the power lies WITHIN you, not through the external validation or recognition you think that whatever you need is going to bring you!

CELEBRATE THE WOMEN IN YOUR LIFE

One of the most valuable lessons I have learnt as an entrepreneur and as a female is to value and celebrate other women; COLLABORATION + CELEBRATION over COMPETITION!

We can get caught up in the beliefs that it is hard for women to break into a certain industry or to make a name for themselves, and so when we see other women doing it, it can make us feel inferior or like we aren’t able to do it anymore as that position has been filled and now it would mean trying to outdo that person to be successful.

There couldn’t be anything further from the truth!

Celebrate the woman and her success that you see in front of you, and allow it to be evidence to you and your mind that it is possible for you too! Let her success help you drive towards yours, this is EMPOWERING! One woman’s success does not need to mean your failure, know that you can do anything you set your mind to, and that switching your mindset to collaboration and celebration means you are lifting your energy, your frequency and will allow you to align and attract the life you want in the same way the woman you have just celebrated has!

So below I have listed some of the women that I have celebrated, have admired, have coached me and have enabled me to take the stepping stones to success that I now have and will continue to do so in the future.

I then encourage you to find 5 - 10 women to celebrate in your life! If they are still around, message them, celebrate them, let them know the impact they have had on you and how thankful you are for their presence!

HAPPY INTERNATIONAL WOMEN’S DAY! (WEEK)!

The top ten women I am celebrating this week (among many)...

My Mum - my role model, loving nurturer, caregiver, portal for advice, my mum is and always has been my inspiration, my driving force, the reason I do all that I do, and has shown me how to be the woman I am today through her examples, compassion, patience, strength and resilience. I am blessed to have chosen her in this lifetime and all the lessons she has helped me learn and I celebrate my mum today!
My Nana - my sweet, generous, strong, nana, with the biggest fighting spirit I have ever seen, this world was a better place with my nana in it, and I miss her every day, but am blessed to have her with me in spirit always. Her determination was a force to be reckoned with, the way she gave so selflessly, loved so deeply and always inspired me to be my truest, most authentic self, showing me every day that I was enough and loved simply because I was me! I celebrate my nana and her gifts today!
Natalie Ellis - the powerhouse, game changing, confident, connected, awe-inspiring woman, that I aspire to not only follow in the footsteps of success, but work alongside one day, was not only an incredible role model for me when I first started my business and I had the privilege of working with as my coach. This woman is every embodiment of the word BossBabe and I am extremely thankful that we crossed paths and I have been able to have learnt and been coached by the Natalie Ellis! I celebrate Natalie today and all things BOSSBABE!
https://instagram.com/iamnatalie
https://bossbabe.com
https://instagram.com/bossbabe.inc
Alyssa Nobriga - the truest embodiment of divine feminine energy if I ever did see it, Alyssa’s grace, heart, essence, true nature and coaching ability is second to none that I have ever seen. Until working with Alyssa, I thought all there was was hustle and hard work, and Alyssa showed me the gift of grace, feminine energy and connecting to Source on a deeply empowered level. This woman is beautiful on the inside and out (as are all of those mentioned), and I am blessed to have been working with her on and off for over 2 years now. I celebrate Alyssa today, her energy and a woman who’s found her calling and sharing it and love with the world!
https://instagram.com/alyssanobriga
https://www.alyssanobriga.com
Danielle Canty - the clever, driven, behind the scenes yet all inspiring other half of BOSSBABE, this woman is a master of all things systems, automation and running a business, but on top of all that, her warmth, generosity and leadership was incredible to witness and receive. Prior to working with Danielle, the biz was in a bit of a shambles, Danielle’s kindness and gentle nature, not to mention efficiency and effectiveness that she brings to her coaching is incredible and I was incredibly grateful for all I got to learn from this brilliant mind of hers! I celebrate Danielle today, and her true embodiment of being an unapologetically ambitious woman!
https://instagram.com/daniellecanty
https://bossbabe.com
Emily Fitz - the master manifestor, sassy powerhouse, woke and inspired leader that is Emily Fitz, I have had the privilege of being coached alongside, by her, and had her coaching inside my programs and I can tell you her GIFTS are off the chart! This woman empowers women, lifts them up, and smashes the glass ceilings, showing that doing the inner work is the KEY to ultimate success! I am celebrating Emily today as a woman who walks her talk and calls other women forward to step into their power! https://instagram.com/manifesting_junkie
Alissa Vitti - author, mother, hormone expert and entrepreneur, Alissa Vitti is everything I aspire to be, not only is she the founder of the Cycle Syncing Method, and an incredible biohacker, but appreciates and acknowledges all that women are and could ever be from not only a mental and spiritual standpoint but, the biological gifts we have as well! I celebrate Alissa today and her methods and sharing with the world how to live a life in flow!
https://instagram.com/alisa.vitti
https://www.floliving.com
Rebecca Campbell - divinely feminine, author and spiritual thought leader, Rebecca’s books literally changed my life and perception on the way in which I live mine, from Light is the New Black to Rise Sister Rise (both of which I HIGHLY RECOMMEND BTW), these books shifted my energy, gave me my power back and enabled me to grow and thrive in this spiritual journey that I am on and for that I am eternally grateful! I am also a huge fan of the beautiful oracle cards she has created that I use when I am in need of guidance! I celebrate Rebecca for being the voice that so many of us need to hear in not only celebrating, but connecting to ourselves.
https://instagram.com/rebeccacampbell_author
https://rebeccacampbell.me
Gabrielle Bernstein - international speaker, author, mother and spiritual teacher, Gabrielle Bernstein is an inspiration to many, myself included. Her books the Universe Has Your Back, Super Attractor and The Judgement Detox, are incredible, and helped me regain faith, trust and connection to myself and the Universe! I hope to one day attend one of her seminars live and thank her for her work in person! I celebrate Gabrielle today for helping restore trust and faith in thousands of women like myself who felt lost.
https://instagram.com/gabbybernstein
https://gabbybernstein.co m
Rachel Jefferies, Justine Steel, Hillary Johnston and Samantha Ruberto - are just some of the INCREDIBLE women I had the pleasure of getting to know over past two years, who have been in my corner during the highs and lows of entrepreneurship, masterminded with me, held space for me in times of celebration and tears, have inspired me, lead alongside me, and collaborated together - despite being incredible powerhouses individually! I am blessed to have had these women come into my life (thank you Universe, Natalie Ellis, Alyssa Nobriga and Danielle Canty) as these women have become some of my closest friends despite being on the other side of the world! I am celebrating you all today for being the amazing leaders and BossBabe’s you truly are!
https://instagram.com/soulfullveda
https://instagram.com/iamjustinesteel
https://instagram.com/bringinbaby
https://instagram.com/samantharuberto

YOUR TURN!

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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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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POST GUT FAST REFLECTION

2 / JUNE / 2021

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MY EXPERIENCE THIS ROUND

UPS & DOWNS

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

19 / MAY / 2021

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THE BIGGEST HEALTH INDICATOR

WHAT TO LOOK FOR

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6 NUTRIENTS TO SUPPORT OVULATION

28 / APRIL / 2021

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REASONS YOU MIGHT SKIP OVULATION

6 KEY NUTRIENTS TO SUPPORT OVULATION:

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2021’S DIRTY DOZEN AND CLEAN FIFTEEN

21 / APRIL / 2021

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DIRTY DOZEN

CLEAN FIFTEEN

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5 WAYS TO DITCH THE DIET FOR GOOD

14 / APRIL / 2021

SHEREE'S HEALTH DIARIES

TOP 5 TIPS

DITCH THE DIET MENTALITY

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THE HARDEST THING ABOUT TAKING THE BIGGEST RISK OF MY CAREER...

7 / APRIL / 2021

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MY JOURNEY

LIFE LESSONS

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LIFE UPDATE: LESSONS FROM QUARTER ONE 2021

24 / MARCH / 2021

SHEREE'S HEALTH DIARIES

MY WORD FOR 2021

KEY TAKEAWAYS

SHEREE BEAUMONT

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INTERNATIONAL WOMEN’S DAY! (OR SHOULD I SAY WEEK)

10 / MARCH / 2021

SHEREE'S HEALTH DIARIES

CELEBRATE THE WOMEN IN YOUR LIFE

HAPPY INTERNATIONAL WOMEN’S DAY! (WEEK)!

SHEREE BEAUMONT

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TOP 3 TIPS TO BUILD A HEALTHY IMMUNE SYSTEM

24 / FEBRUARY / 2021

SHEREE'S HEALTH DIARIES

TOP 3 TIPS

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TOP 3 OBSTACLES TO OVERCOME IN HEALING YOU GUT AND HORMONES

17 / FEBRUARY / 2021

SHEREE'S HEALTH DIARIES

THE 3 OBSTACLES

ACCOUNTABILITY

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