Sheree’s Health Diaries – Page 7 – Sheree Hannah Wellness

5 Reasons You Need Bone Broth in Your Life

5 Reasons You Need Bone Broth In Your Life

25 / NOVEMBER / 2020

Sheree's Health Diaries

5 Reasons You Need Bone Broth in Your Life, Like Yesterday!

Bone Broth is thrown around a lot lately, and it comes with the same question a lot of nutritional products do… is it really worth all the hype?

In short, the answer is YES! But no-one really takes anything just because someone says, so let me fill you in on WHY this incredible nutrient rich food is a staple in my home and daily life!

Bone broth has been around for thousands of years, dating back to our caveman days where no part of the animal was wasted… including the bones. (We have a LOT to learn from our ancestors).

The remaining carcusses and bones were boiled into a broth and consumed, much like we consume chicken soup in the winter (hint: there’s bone broth in your chicken soup).

Think about your common cold, we want to reach for something warm and nourishing right, and chicken soup is one of the first things that comes to mind, but why?

Believe it or not, despite the fact this is an ancient tradition passed down through generations, our body also knows what is good for it. We just have to give it a chance to listen.

Bone broth is commonly linked to digestive and gut health benefits, and rightly so! It is also extremely beneficial for our joint and skin health, immune system, it has anti-inflammatory benefits as well as improved sleep and metabolic function.

Which brings me to the TOP 5 REASONS YOU SHOULD BE DRINKING BONE BROTH… like yesterday!

THE HEALING PROPERTIES OF BONE BROTH

1. Supports your digestive system and gut health:

With so many issues with gut health nowadays such as leaky gut, food intolerances, SIBO, irritable bowel syndrome (IBS), irritable bowel diseases such as Crohn’s and ulcerative colitis, it is no wonder we are starting to revert back to our ancient medicinal remedies.

Bone broth is rich in both collagen and gelatin that contain amino acids essential to help coat and line the gut, reducing inflammation and actually HEALING the gut lining that is damaged as a result of the chronic stress it has been exposed to over time. It is the glutamine (from gelatin) that has been shown to be particularly beneficial in healing and sealing the intestinal tract walls.

The healing properties of bone broth, and its link to reducing leaky gut, have also been shown to reduce anxiety, depression, allergies, food intolerances, and acne (as these are often a byproduct of leaky gut syndrome).

2. Improves joint and bone health:

Those amino acids aren’t just great for your gut… collagen is the main protein inside your bones, tendons and ligaments. In the process of cooking the broth, collagen is broken down into gelatin which contains the amino acids proline and glycine which are key building blocks for our connective tissue and bones.

Bone broth is also a fantastic source of minerals such as magnesium, calcium, and potassium, all of which are required to help build strong healthy bones and key nutrients for our cartilage glucosamine and chondroitin. The marrow from the animal bones also contains selenium, omega 3 fatty acids, boron, vitamin A, vitamin K, zinc and iron! These nutrients release into the broth during the cooking process making them super easy for the body to absorb.

3. Anti-ageing and skin health benefits:

Bone broth is super rich in collagen (as you can probably tell by now), but those benefits of collagen are not simply limited to our gut and bones, they have incredible benefits for the skin as well.

The reason collagen is one of the big players in the beauty industry is because it is a protein that is found in both the skin and connective tissues, it is what we lose as we age and therefore (wrinkles), it gives the skin the bouncy youthful look. It has also been linked to stronger hair and nails.

Unfortunately our collagen stores start to break down and reduce from 25 years old!!! Having bone broth regularly will provide you with your collagen intake to help with those anti-ageing benefits, paired alongside a great skincare routine your body will thank you for it in years to come!!

4. Supports your immune system and can reduce inflammation:

70% of your immune system lives in your gut, so the fact that bone broth is great for gut health already speaks volumes. Not to mention the bone broth contains key amino acids in fighting the common cold such as cysteine, glutamine and arginine. These aid in the reduction of inflammation, breaking down mucus and clearing the respiratory system.

Whilst we may need a small amount of inflammation from time to time, it is the chronic inflammation from ongoing stressors (internally and externally); think work, food, mental state, relationships, exercise etc that can cause wear and tear on the body at a more rapid rate than it can heal.

So having these amino acids as part of your daily or weekly routine can help reduce the inflammation and stress on the body, help the healing and recovery process too! Win-win!

5. Aids sleep and weight loss:

Probably two of the most common complaints I get as a wellness coach, is people struggling to sleep and to lose weight, so if there is going to be something that can help with both, then it is a win in my books!

There is research to show that the amino acid glutamine (found in bone broth) helps maintain energy and boost our metabolism, it is one of the reasons why it is so great to drink during a fast (check out my 4-day gut reset fast here) - Link to blog. There is also the amino acid glutathione in bone broth that helps in the building/recovery of muscle. As we know, the more muscle mass we have on the body, the more fat we burn at rest as it increases our BMR (basal metabolic rate). These are a few of the key ways bone broth can aid in weight loss.

When it comes to sleep, it is in my opinion the most IMPORTANT element to consider when we look at health and well-being. There isn’t a single process in the body that isn’t affected by sleep. If we can find a way to not only get optimal quantities of sleep but QUALITY, we are going to be feeling healthier and happier all around (and as a byproduct can often shift weight/heal the gut too.)

Bone broth can help relax our central nervous system as it contains the amino acid glycine. This in turn helps us fall asleep. It also contains some magnesium which is essential for a good night's sleep too. So whilst it can promote energy, it can also be used to wind down and could be something you think about adding to your evening supplement routine.

WHERE TO FIND BONE BROTH

When it comes to bone broth, you cannot go past a good batch of homemade chicken broth that has been slowly cooked for 24 - 48 hours! However, if you are also a busy human like myself this isn’t always an option which is why I have the powder from Mitchell’s Bone Broth every single morning (before breakfast). So quick, easy and simple! Then when I get a chance, I’ll get a homemade batch going!

So there you have it… all the reasons bone broth should be or could be a part of your diet! Enjoy!

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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Self Care 101

SELF-CARE TIPS + TRICKS YOU NEED IN YOUR LIFE RIGHT NOW!!

18 / NOVEMBER / 2020

Sheree's Health Diaries

This is probably the billionth time you have read this… but WHAT A YEAR IT HAS BEEN! I’ve seen memes around since about July:

Whilst this is good for a laugh, the reality of it is that a LOT of us are tired, drained, and burnt out - emotionally, physically and mentally! And who can blame us! It has been tough, like nothing anyone has experienced before, and the first thing you can do, is give yourself some GRACE!

There is no RIGHT WAY to navigate through these times, know and trust that you are doing your best, and that is all we can ask right now!

Having seen so many clients in this state - just out of energy and ready for a holiday/break (not one that is forced upon us or keeping us locked inside)... I thought I would share some pearls of wisdom in the hope it helps not only to get you through, but actually THRIVING!

When it comes to self-care there is so much more than meets the eye. Just like the tip of an ice-burg, we often only see things at surface level and, sometimes can hesitate or even be completely unaware as to what truly lies underneath.

It is easy to get lost in, and is by no means the wrong approach to spend time and money on things that light you up, and relax you like massages, facials, skin care, exercise, supplements or having a wine with a friend!

However, we can go a layer deeper to truly fill up our own cup and inner world a little more! These are some of my favourite things to do. Whilst it may be slightly uncomfortable at the time, the feelings, lightness, joy and RELIEF you have after is WELL WORTH IT!

HEALING SELF CARE PRACTICES

When we go a little deeper, and look into incorporating practices like meditation, breathwork, journaling and open conversations these can allow us to not only be more present in our day to day lives, but bring awareness to the things inside of us that need to be healed.

Healing ourselves is a matter of not only the physical, but the emotional, mental and spiritual too. This is where there is a little more time, energy, attention and love needed. These elements of self-care include things like healing trauma, letting go of attachments, learning from triggers, setting boundaries and inner work, alongside nourishing your body with foods that serve you, having time for tears and laughter, play and joy!

This past year I have really been on my own healing journey and can truly say how POWERFUL it has been in shifting my energy, mentality, increasing productivity, achieving goals and breaking old patterns and cycles for good!

I can say honestly and whole-heartedly this is the work that has been LIFE CHANGING and I cannot wait for you to experience it!

We know we cannot give from an empty cup, so I encourage you to set aside time for yourself every day (even if it is just 10 - 15 minutes) or maybe it's 1 - 2 hours a week JUST FOR YOU! (And NO it doesn’t include exercise).

Maybe you start with a simple meditation in the morning, or you light a candle in the evening as you unwind from your day and just sit with your thoughts, maybe you journal out your thoughts, feelings and emotions from the day, and look at your triggers, or maybe you start with 3 daily gratitudes.

Whatever it is, make sure it lights YOU up! This is not about anyone else, it is not selfish to take time for yourself, in fact we can give more when we have more… so I suggest this isn’t something you take lightly!

This shouldn’t be something “I’ll get to when I have the time” because the truth is we MAKE TIME for things that matter… starting now!

MY CHALLENGE TO YOU

My challenge for you right now is to write down 10 - 15 things you love doing just for you!! Just put pen to paper and write! Then pick at least one thing off that list to do daily, change it up day to day or aim to do it consistently for a week.

For me, I love reading, dance parties, journaling, getting on a call with a friend to do some guided inner work and meditation (and many more). Three of those things are part of my daily routine and can take me as little as 30 minutes in the morning… remember IT GETS TO BE SIMPLE!

Show yourself some extra grace and love this time of year, give the gift of being yourself and showing yourself that love and care you truly deserve!

With all my 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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4 Day Fast Gut Reset Reflection

MY 4 DAY FAST GUT RESET REFLECTION

11 / NOVEMBER / 2020

Sheree's Health Diaries

As many of you may have seen on my instagram, a couple of weeks ago, I completed a 4 day fast as both an experiment and a RESET!! It was quite the journey and I learnt a lot about myself and my body! It was a concept I first discovered reading Dr Michael Ruscio’s book - Healthy Gut, Healthy You

To give you a bit of context, I have never been a big fan of fasting, in regards to intermittent fasting like the 16:8 diet, because a lot of the research and benefits have only been done on males, and the side effects for females often aren’t worth doing this kind of fast.

However, I have done a 2-day fast in the past from Dr. Axe in the aim to help heal my candida and I couldn’t believe how good I felt, and that I managed not to eat for 2 days. So I decided that I wanted to apply the same concepts from both fasts, but with my own spin, and so created my own 4-day reset.

The idea around the reset or as Dr. Ruscio calls a modified fast, is that it allows your gut a chance to repair and restore, it gives the gut a break and allows a chance for healing. Using the analogy of giving the body a rest if you’ve sprained an ankle. If you are constantly overloading the digestive system with foods, it often is focusing on processing that and cannot truly do the repair work it needs on itself.

So, being aware that this year has caused me a fair amount of stress, that my candida was having a flare up, and I needed an energy boost/reset I decided to embark on a little trial run! You can see my live 4-day commentary on my experience over on my instagram @strengthen.heal.nourish under my highlights section too.

For someone who LOVES food, I wasn’t sure I’d be able to get through a full 4 days, but I was determined to try! And I DID! It’s not to say I wasn’t hungry from time to time, but I managed to combat this by adding in a little lemon, honey, ginger hot drink to tide me over (only 1 tsp. of honey - not to worry).

HERE'S WHAT I NOTICED

DAY ONE: I felt GREAT! I couldn’t believe how much energy I had, how the brain fog instantly cleared and I wasn’t even hungry until around 3.30/4pm. I did some light yoga in an attempt to tone down my physical output, and then had a super clear mind. Had a little trouble falling asleep however, and learnt that I cannot take my supplements on an empty stomach or I will feel nauseous.

DAY TWO: I woke up feeling like DEATH, I had the most terrible nights sleep, tossing and turning, getting up to pee, and just really didn’t feel like I had gotten any rest at all. My apple watch which I use to track my sleep on Autosleep app, showed I hadn’t got anymore than 15 minutes of deep sleep (and I normally average 2 hours). So, I wasn’t too happy with this, but nevertheless, I had to continue on my day.

Day two was the most tiring, I was exhausted from the lack of sleep, and despite the fact I wasn’t that hungry, I was definitely not 100% focused or energised like the day before. I even had to have a power nap during the day. I had 2 x lemon, honey, gingers alongside my bone broths to get me through, as I was teaching a HIIT class that evening… great idea right!

To my surprise, it was quite possibly one of the best classes I have ever taught! I was so stoked! My mental clarity and energy really picked up after around 3pm and I was on fire!! The class was damn hard, and every muscle ached (in a good way), but I think that’s what made it even better!

DAY THREE: Again, the sleep was terrible, by this stage too, bowel movements had become pretty much non-existent which was such a strange feeling, and it was like I had a bunch of toxins that were ready to be released, but the only way out was through urination and sweat.

Day three was probably the day I felt my best, despite the lack of sleep, my energy and mental clarity was fantastic, I had the energy of a 5 year old on sugar! I was bouncing around the room, spot on with my clients, did a dance/yoga session outdoors in the sunshine, and felt like I was truly healing, mentally, emotionally and physically.

Remember the gut plays a role in all areas of our life, influencing our mental and emotional state too! Not just our physical. So I was wrapped with how I was progressing. There was a slight bit of tiredness seeping into my evening clients, but I pushed through nonetheless.

DAY FOUR: The final day! I woke up feeling like I had been hit by a bus, literally no energy to even move out of bed, I was exhausted, couldn’t even keep myself from nodding off during my morning meditation and reading. Everything ached, the lack of sleep was really wreaking havoc on my body.

I actually was fortunate enough to be able to have another little sleep for 30 minutes an hour after waking, and I was extremely mindful that ‘that time of the month’ was due the next day and is often when we get the most tired. However, after my nap, I woke up feeling a million times better, and energised and continued to feel this way for the rest of the day.

I had intentions of doing some strength training this day, but I listened to my body instead and just did some light yoga flow again as I didn’t want to wind up exhausted. I knew my sleep wasn’t going to be the best again either, the hunger was pretty much non-existent by this point and I felt like I could just keep going. However I was excited to eat something and get the bowels moving again.

DAY FIVE: As predicted, my sleep wasn’t the best, but I was thankful to have completed my 4 days and the reset I felt was well worth it!! I was never doing this to lose weight, but was really curious what would’ve happened and I had dropped 3kgs in the 4 days. So, there was obviously a massive calorie deficit, but my body had let go of a lot of toxins too!

The first meal I had I noticed instant brain fog, but that left after an hour. Energy levels stayed constant, but my appetite had really shrunk. I struggled to finish even my breakfast. It has been very much the same for the past two weeks which I have found super interesting.

All in all, it was a great experience and experiment, and something I would highly recommend to my clients, in fact I am designing a comprehensive guide to walk you through a 4-day gut reset (so watch this space)!

OVERALL HERE'S WHAT I EXPERIENCED

→ Increased + sustainable energy

→ Improved mental clarity

→ Increased focus + productivity

→ Increased mobility

→ Decreased stress

→ Decreased inflammation

→ Decreased appetite

→ Decreased deep sleep

It was super interesting about the sleep, and something I am doing more research in, but I am still noticing the benefits of the fast now. The most amazing part was that I truly felt ALIVE within my body!

If you have any questions about this, or are interested in doing the 4-day gut reset fast DM me on Instagram or comment below your thoughts or questions!!

SHEREE BEAUMONT

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

INSTAGRAM

How I Reset My 2020 After Being The Heaviest I’ve Ever Been

HOW I RESET MY 2020 AFTER BEING THE HEAVIEST I’VE EVER BEEN

04 / November / 2020

Sheree's Health Diaries

I’m not going to lie, I wasn’t SHOCKED when I stepped on the scales after lockdown… I’m not normally a fan of the scales, in fact I don’t own any, but I was curious to see what changes my body had gone through after the first 8 weeks I was stuck in mandatory lockdown.

With more stress, less time, longer days, less energy, more food, less weight training, I couldn’t be surprised with the fact that the scales had jumped up!

In fact, coming out of LOCKDOWN 1.0 I was the BIGGEST I have ever been.

I was even too scared to post this photo both here and on instagram because of how much I judged myself, and the fact that I had allowed myself to get my body to this state (even as a wellness coach).

MY TRUTH

Don’t get me wrong, I believe in beauty in all shapes and sizes, but anyone who has been on a ‘weight loss’ journey will know there are times where you just feel UNCOMFORTABLE in your skin, no matter what size you are.

For me, this wasn’t about the weight, it was about how much I had mistreated my body. The number on the scales was just a reflection of that.

The toll that the stress had taken from this quarantine, had meant I had turned to food as a way of de-stressing and coping with my overwhelm and being overworked.

Let me paint the picture for you, over lockdown I took on too many collaborations, LIVE trainings, clients and new projects, working 12 - 14 hour days, in amongst that trying to get in a workout, journaling, yoga, mediation, time with family/relationships, cooking EVERY MEAL, and managing to run my business.

There were days where I was literally so overwhelmed and stressed (and my cortisol was that high), that I would burst into tears in the middle of training. This was my first warning sign!

My whole lifestyle had changed, I was now behind a computer 95% of my day, making sure I did yoga daily as some effort to get myself calm and still keeping up ‘weight training’ with what little equipment I had 5 x a week.

My poor body was in absolute shock! Whilst I was putting in a few methods and measures to make sure I didn’t completely shut down, my body needed something more to cope with the stress, and this is where the peanut butter cup ice cream came in.

I would, in all honesty, sit down, with a tub of ice cream at the end of each night and polish off at least half (if I decided to share it with my partner). My body was craving the carbs + sugar to nourish my worn out adrenals and energy.

As a result, I got my body to an immense state of inflammation, hormones began to go in disarray, gut issues came back, not to mention my mindset was SHIT because how could I be a wellness coach, if I wasn’t even able to walk my own talk.

This is where I became my client all over again!

RESETTING

Now in the shoes of where most of my clients come to me, I saw this as an opportunity to retest my methods, and RESET my body, aiming to be even stronger, healthier and happier than ever before.

Again, this wasn’t about shifting the weight, but as you probably know, weight loss is often a byproduct of being healthy!

I knew the necessary steps I had to take, and I’m really proud of myself, that this didn’t trigger a relapse for me, and bring back my need to induce vomiting. It also wasn’t ‘binge eating’, because I was consciously aware of what I was putting into my body, and how much, had complete control over it, I just wanted to eat it and knew it was serving me in the moment to get me through this stressful time!

However, this FULL RESET was needed to get me back to my optimal health and well-being, physically, mentally, emotionally and spiritually!

Our bodies are constantly changing, and adapting to what is around us, which is why it can be so damaging to our physical and mental health if we focus solely on the destination rather than the journey.

The issue I see with a lot of diets and ‘fitness challenges’ out there, is that it isn’t sustainable. It’s more focused on what you can achieve in ‘X’ weeks, and then good luck from there… often with the hope you will fail, then need to do another one so they can make more money off you!

And THIS is why I created RADIANCE RESET! A 4 Week Fast Track, designed to give you back the body you deserve to have!

It didn’t take me long to get myself back into great habits, and heal, and RESET my body to a point where I was THRIVING again! So, I wanted to create something to show you just how easy it could be for you too!

I know 2020 had the same effect on so many of us, maybe yours didn’t result in countless tubs of tip top peanut butter cup ice cream and tears, but I know for a fact, mental and physical health was impacted for many on a number of levels!

I hope that my vulnerability, and honesty will allow you to see that even Wellness Coaches aren’t 100%, 100% of the time, but reaching your optimal health doesn’t have to be hard, or involve countless hours of cardio and calorie counting (these certainly aren’t the methods I used). I know this RESET and the RESULTS are possible for you too!

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

Enroll now! This is a course you won’t wanna miss!

SHEREE BEAUMONT

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

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Master Your Morning Routine

MASTER YOUR MORNING ROUTINE

21 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

My 3 M’s for the Perfect Morning Routine:

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

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

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

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

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

MINDFULNESS

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

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

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

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

MOVEMENT

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

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

MEAL

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

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

NO MORE EXCUSES:

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

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

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

IDEAL MORNING:

- 7am: Journaling + Meditation

- 7.45am: Reading + Breakfast

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

BUSY MORNING:

- 6am: Meditation + Diaphragmatic Breathing

- 6.15am: Mini-Stretch Session

- 6.30am: Bone Broth

- 7am: Journaling + Breakfast

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

Your Wellness Coach,

Sheree xo

SHEREE BEAUMONT

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

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Get Ready to Glow Up

14 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

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

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

- Rebecca Campbell, Light is the New Black

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

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

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

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

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

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

Three of the books I read were:

- Gabby Bernstein - The Universe Has Your Back

- Rebecca Campbell - Light is the New Black

- Rebecca Campbell - Rise Sister Rise

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

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

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

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

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

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

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

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

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

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

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

SHEREE BEAUMONT

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

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Life of a Personal Trainer

A DAY IN THE LIFE OF A PERSONAL TRAINER

29 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

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

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

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

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

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

HOW I BECAME A PERSONAL TRAINER

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

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

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

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

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

A DAY IN THE LIFE OF A PERSONAL TRAINER

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

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

REPEAT!

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

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

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

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

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

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

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

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

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

WHY I LOVE PERSONAL TRAINING

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

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

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

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

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

Your Wellness PT,
Sheree xo

SHEREE BEAUMONT

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

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The Ugly Truth

THE UGLY TRUTH

JAN 11, 2020

SHEREE'S TIPS

THE UGLY TRUTH I HAD TO FACE...

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

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

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

I WASN'T HAPPY

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

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

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

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

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

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

I WAS TRAPPED IN A VICIOUS CYCLE

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

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

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

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

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

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

THE HARSH REALITY

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

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

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

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

PRIORITISE HEALTH

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

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

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

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

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

YOU ARE ENOUGH!

Yours in Health & Happiness,

Sheree xo

SHEREE BEAUMONT

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

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SHEREE'S HEALTH DIARIES

My 3 M’s for the Perfect Morning Routine:

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14 / OCTOBER / 2020

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A DAY IN THE LIFE OF A PERSONAL TRAINER

29 / OCTOBER / 2020

SHEREE'S HEALTH DIARIES

HOW I BECAME A PERSONAL TRAINER

A DAY IN THE LIFE OF A PERSONAL TRAINER

WHY I LOVE PERSONAL TRAINING

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THE UGLY TRUTH

JAN 11, 2020

SHEREE'S TIPS

THE UGLY TRUTH I HAD TO FACE...

I WASN'T HAPPY

I WAS TRAPPED IN A VICIOUS CYCLE

THE HARSH REALITY

PRIORITISE HEALTH

SHEREE BEAUMONT

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