Wellness – Page 3 – Sheree Hannah Wellness

3 Steps to a Healthier Body in 2023

3 STEPS TO A HEALTHIER BODY IN 2023!

8 / FEBRUARY / 2023

SHEREE'S HEALTH DIARIES

Every year we want to be our best selves, but often a lack of preparation lets us down! Which is why taking charge of your health early in the year is key to setting yourself up for success!!

Take yourself through these 3 steps to make sure you're starting the year with your healthiest foot forward.

3 STEPS TO A HEALTHIER BODY

1. CLAIM YOUR GOALS

And NO I'm not talking about your new year's resolutions, but actual goals... What symptoms do you want to be free of? How do you want to feel in your body? Define what your healthiest self actually looks like… then make a plan to get there!

If you claim them, write them down, make a vision board and then make a plan, you are keeping your mind focused on what you want to achieve. To quote Tony Robbins here ‘where focus goes, energy flows’. In other words, whatever you put your attention on is more likely to become a reality, so get super clear on what is it you want!

2. CREATE HEALTHY HABITS

Too often we go in with an all or nothing approach, like signing up to the gym and training everyday for the first couple of weeks, then burning our bodies out or injuring ourselves sets us back or to a complete halt

Pick no more than 3 new habits, and be REALISTIC with them. Maybe it's going to the gym 3 x week, preparing your meals in advance and meditating daily, but make sure it is something that feels doable and just a little outside your comfort zone.

Then pick a time and pop it as a recurring event in your calendar so it actually happens, and you can progress and increase from there. Trying to do everything all at once is a recipe for failure (take it from me - I learnt that the hard way). Let’s first build momentum and then keep progressing!

3. EAT WHOLE REAL FOODS

A healthier body is one that isn't inflamed, in pain or highly symptomatic - and this really does start with your food. Eating food that grew in the ground, walked on the earth, and is as close to nature as possible is a real food... Tell you what you don't see growing on a farm

A field of bagels!

Put it this way, the less processed the less inflammatory, it really is that simple. You don't have to overhaul your entire pantry, start slow, make some swaps and increase your greens, you'll be amazed at how much better you feel.

Take a slower trip around your supermarket (btw I say AROUND because the perimeter is where you will find the REAL food). Plan you meals before you go, read the ingredients on the ‘food’ you pick up, and get curious about what you’re really putting into your body.

BONUS STEP: GET TO THE ROOT CAUSE!!

If you've been struggling with your health, and really aren't sure where to start, or you feel like there is something deeper going on in your body and you just want some answers… Check out my FREE root cause quiz, filled with tips, tricks and action steps to help your body step into your healthiest self - because when we heal from the root, we heal for good!

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

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

INSTAGRAM

7 Ways To Naturally Boost Your Immune System

7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM

1 / FEBRUARY / 2023

SHEREE'S HEALTH DIARIES

7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM
And how I am supporting mine whilst having long C*VID

1. Ice Baths/Cold Showers

These have an extremely positive effect on the immune system, enhancing detoxification, reducing pain and inflammation, and research supports even 30 seconds of cold showering daily reduced sick days by 29%

Recommendation - finish your daily shower with 30 seconds of cold water

2. Saunas

Saunas also support our detoxification pathways flushing our blood without producing extra metabolic waste, enhances sleep, increases immune activity, anti-inflammatory response and autophagy (cells destroying/breaking the parts of them that are damaged or abnormal)

Recommendation - 3 x week for 20 minutes

3. Probiotics

Supplementing with probiotics is amazing for immune support as they can inhibit growth of the pathogens (bad bugs), and compete for the nutrients the pathogens need to survive. We also know that 70% of the immune system lives in the gut and not having enough good guys can leave us wide open to infection

Recommendation - 3 month dose of high quality probiotic with at least 10 billion CFU's, @bepurewellness do a great over the counter one

4. Exercise

Regular exercise helps regulate the immune system as anti-inflammatory cytokines (immune-modulating agents) are released, and lymphatic system is increased supporting detoxification, and elimination as well as building resilience

Recommendation - moderate intensity exercise for no more than 90 minutes (5 - 7 x week)

5. Sunshine

Or more importantly the vitamin D we get from sunshine is reported to have significant effects on the immune system, from reducing inflammation, releasing antimicrobial peptides, and reducing incidence of respiratory infections

Recommendation - 10 to 30 minutes of sun exposure (without sunscreen), a few times per week

6. Sleep

Or lack thereof has a significant impact on how well your immune system functions, studies show whilst adequate sleep promotes healthy immune system function, one way of which promoting your immunological memory, lack of sleep disrupts the immune system and can cause more inflammation and decrease its function

Recommendation - 7 - 9 hours per night, more if you are sick or recovering from illness

7. Whole real foods

Our bodies require a huge number of micro and macronutrients to support our immune system and oxidative stress. Studies reported that infection and incidence of illness decreased through consuming vitamins and minerals through whole real food sources

Recommendation - consume a diet rich in a variety of colour, fruits and veggies from natural sources daily

ARE YOU READY TO BOOST YOUR IMMUNE SYSTEM

Where will you start with boosting your immune system? Let me know in the comments below

Yours in Health & Happiness,
Sheree xo

REFERENCES

Cohen M. Turning up the heat on COVID-19: heat as a therapeutic intervention F1000 Research 2020, 9:292

Buijze GA et al. (2016) The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS ONE 11(9): e0161749

https://www.karger.com/Article/FullText/496426

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/

https://www.sciencedirect.com/science/article/abs/pii/0192056195000513

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

https://www.researchgate.net/profile/Sunita-Mishra-4/publication/

https://scholar.google.co.nz/scholar

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

10 Lessons From 2022

MY 10 BIGGEST LESSONS FROM 2022

21 / DECEMBER / 2022

SHEREE'S HEALTH DIARIES

It’s become an annual thing for me to do each year… take some time to reflect on some of the biggest lessons I have learnt over the year (some I am still in the process of learning and fully embodying). And as always, I love sharing what I learn with you!

It is my hope in sharing that you take something away and are able to apply it to your life, even if it improves it by 5% that’s growth! I also encourage you to take time to reflect on the lessons you have learnt and what powerful insights or takeaways you’re taking with you into the new year.

Remember… Whatever those lessons are, meet yourself with love and grace, and know inevitably, they are all serving you and your highest good! So let’s dive in…

MY 10 LESSONS

#1: TRUST LIFE
The hardest, and biggest lesson of this year has been leaning into trust. And to be completely honest, I feel like I am only just scratching the surface on this one. It has been a really tough year this year for a number of reasons, in all areas of my life, from business, to personal and even my health.

But through it, I was reminded of what truly mattered, I was asked to look deeper within myself than ever before and ask the hard questions. It can be easy to ask yourself ‘why me’ and ‘what did I do wrong/to deserve this’ or even ‘why can’t this just work out’. Believe me, I feel the frustration in all of it, and I still get triggered (I’m only human right).

However, leaning into trust, as scary as it has been, has shown me that everything (yes, everything… and no, don’t roll your eyes at me), happens for a reason. It is still something I am coming to terms with on a daily basis, but the more it happens the more I lean into the discomfort, unpack it and then take the next most logical step forward. Life is far kinder when you are willing to explore from a place of empowerment than victimhood.

#2: THE UNIVERSE IS A FRIENDLY PLACE
To follow on from Trusting Life… this poem/quote from Albert Einstein says everything I could ever say and more about this lesson, so I thought I’d share it with you. (*note: you can replace Universe with anything that feels aligned for you - God/Source/Life)

"I think the most important question facing humanity is, ‘Is the universe a friendly place?’ This is the first and most basic question all people must answer for themselves."

For if we decide that the universe is an unfriendly place, then we will use our technology, our scientific discoveries and our natural resources to achieve safety and power by creating bigger walls to keep out the unfriendliness and bigger weapons to destroy all that which is unfriendly and I believe that we are getting to a place where technology is powerful enough that we may either completely isolate or destroy ourselves as well in this process.

"If we decide that the universe is neither friendly nor unfriendly and that God is essentially ‘playing dice with the universe’, then we are simply victims to the random toss of the dice and our lives have no real purpose or meaning.

"But if we decide that the universe is a friendly place, then we will use our technology, our scientific discoveries and our natural resources to create tools and models for understanding that universe. Because power and safety will come through understanding its workings and its motives."

"God does not play dice with the universe,"

--Albert Einstein

#3: REST IS SACRED
Burnout is not fun (and I got to revisit this old friend again this year)... as a wellness coach, I know the importance of rest from a physical level, and how much it supports a happy body and mind, but this year it struck a little differently.

I felt burnt out all the way to my core, the SOUL of my being actually felt tired. For a few months I felt stuck in a loop of darkness, not quite knowing how to make my way out, but persisting.

I know I am someone who constantly is looking for the ‘HOW’... how do I get myself out of this, how can I feel better quicker, how can I make sure I’m doing XYZ better. And this paralysed me this year, because I couldn’t figure out the HOW.

I had to stop, I had to rest, I had to get still, and in this stillness I found space, I found safety, I found a truer expression of myself and I am still practising it all. However, I am now far more intentional about creating the space to rest (without the guilt) and reconnect with my creative side, recharge my soul and of course… TRUST life in the process.

#4: IT IS SO IMPORTANT TO CREATE SAFETY IN YOUR BODY
This journey of discovering the sacredness of rest and trusting life, allowed me to realise just how unsafe I had been feeling in my own body. It was no wonder I was stuck in burnout, it was no wonder I couldn’t shift my frequency higher… my body didn’t feel safe.

Not only was I communicating this from a physical level (you know by not creating space and resting), but by telling myself stories, limitations, buying into misunderstandings about the things and people around me.

It is so easy to get lost in the world of our mind, and believe every thought we think is true, and if these thoughts don’t serve you they are only going to keep you trapped and feeling unsafe.

So I got curious, started digging deeper into my feelings of unsafety, where did they come from, where did my body learn this, what am I holding onto that I need to let go of, I did the inner work (and am still doing it) to help me get free and feel safe.

And whenever I notice those fears or thoughts pop up I remind myself to get still, offer myself reassurance and love, and be kind to myself. All along I had been looking for others to give this to me, when in reality this is what I needed to give it to myself.

#5: TAKE THE LEAP BEFORE YOU ARE READY & #6: IT’S OKAY NOT TO BE PERFECT
These two lessons go hand in hand… and I want to start by sharing a quote from Lisa Bilyeu’s book Radical Confidence “If you want to do big things, you have to — I repeat, you haaaaave to — get comfortable with being uncomfortable. I wish it weren’t true, but there’s no way around it.”
Which inspires lessons 5 & 6, because in my personal experience and belief system, everything you want is on the other side of fear. In fact, fear/anxiety are actually chemically the same in the body as excitement.

So instead of letting your fear of getting it ‘wrong’ or it not being ‘perfect’ paralyse you, channel that energy into excitement! You’d be amazed what will happen if you just put one foot in front of the other in the direction of where you want to go.

And you know what, if you fall, you can get right back up… it’s all here for our learning. And really, really, really question… is anything ever PERFECT?

#7: LEAN INTO YOUR INTUITION… FOLLOW YOUR GUT
To tie back into my lessons about creating space, and safety… it can be really hard to hear anything when there is too much background noise, or you never slow down enough to pause and listen right? (We are in agreement so far?)

Well then, it stands to reason that we could really struggle to hear our internal guidance (yes we all have it), our intuition if there is too much noise.

If our schedules are jam packed day to day, if we take little time to get creative, play and enjoy life, or we are constantly keeping ourselves playing small, that little voice of guidance is going to struggle to be heard.

However, that little friendly voice inside is STRONG and will continue to knock on your door until it is heard, it is just up to you if you are willing to slow down enough to listen

We have all had that feeling of butterflies in our tummies, or that little nagging that something just doesn’t feel right, only to be proven correct moments or months later, right?

Which just shows how powerful this inner guidance system really is… so take this as your sign to lean in (no matter how uncomfortable it may feel) and get curious on what it has to say.

The more I have created space and safety to hear this voice and allow it to guide me, the stronger, happier and healthier I have become, don’t take my word for it… trust your gut!

#8: YOUR MINDSET IS ESSENTIAL TO YOUR HEALING
“Whether you think you can, or you think you can't--you're right.” ― Henry Ford
Whilst I’d love to just leave that quote to stand alone, because it truly is profound… I’m thinking some of you may want an explanation on just what on earth I (and Henry Ford) am on about…

Your mind can be utilised as your most powerful weapon, or tool to propel you forward in this life, and if you choose to buy into beliefs that keep you stuck then that is how you will stay… STUCK.

If you choose to use this tool however as the transformative asset in your life it can be, just watch it change!

Take me for example, earlier this year I discovered a whole host of health issues in my gut. Now if I had stayed stuck in my mind telling myself that I am never going to heal, that I am just going to keep getting worse, and nothing I do is working… What do you think would’ve happened?

I wouldn’t have healed and would still be feeling like sh*t!

What I did instead, was take action on my healing journey, and when the doubts popped up (oh because they do, and will), I acknowledged them and then shifted them. I kept reminding myself that I was healing, that my body is incredible, and I was going to finish this year happier and healthier than I have ever been.

And do you know what happened? I did, and I have!

Now you could argue that it’s because I did all the protocols and took all the supplements, and yes, you’re right, that plays a massive role. But don’t you think if I kept believing nothing was working that I would’ve even continued to show up and do it? Probably not…

This applies to EVERYTHING!! Don’t believe me… try it for yourself and see.

#9: NOTHING THAT IS MEANT FOR YOU WILL MISS YOU
I was reminded of this beautiful sentiment by my dear friend Samantha Ruberto only a few months ago. Whilst she had said it to me in the past, my ears hadn’t been quite ready to hear it.

It can be so easy to have regrets in life, or get stuck in the ‘what if’s’ or ‘if only’ … but let me share something with you, that’s only going to keep you limited and stuck too. The moment you do, you take yourself out of the present and into the past, away from the magic of the moment that is right in front of you.

When I fully leant into this (again, still learning), I noticed how much calmer I was, how much I trusted life more, how much easier I let things go. Another way to look at it is this… ‘rejection is God’s redirection’ (again use whatever word feels good for you there) but this was a quote I heard from Jamie Kern Lima on a podcast and it really stuck with me.

It all comes back to trusting life…

#10: YOU ARE IN CONTROL OF YOUR TIME, ENERGY, AND RELATIONSHIPS
A long time ago I was taught that you’ll only get out what you put in, and this is probably one of the most literal things I have taken and applied in my life when it comes to my business and my health.

However, it also caught me in a burnout loop of having to put in and sacrifice more time, more energy, and more time and more energy, because the more I put in the more I would get out right? I had trapped myself in a toxic cycle.

Yet, there was one area that stood out to me this year as a GIANT neon sign, an area that I wasn’t feeling held in, and I kept wondering why… my relationships.

I’m not going to lie, my work and career has been my #1 priority these past few years, and I haven’t been able to give my all to the people around me that I love the most, and that started to reflect and wonder why I was feeling left out and alone.

And I realised, I had been expecting people to show up for me, make the effort when I hadn’t been putting the time into reaching out first and nurturing them.

Look don’t get me wrong, I am a giver to a fault, and have had to work MASSIVELY on boundaries because of this *hello people pleasers anonymous* , but that was just it. I was there at people's time of need, or as an ear to listen, but the relationships weren’t deepening like I would’ve liked.

So, I took the principle from above, that you only get out what you put in, and started reaching out, making more of an effort, prioritising the relationships in my life over my work (most of the time haha).

And I noticed a massive shift, in myself, in the quality of friendships I was having. I became more confident in having harder conversations too. As a result, because I was happier, the time and energy I was spending on the business and work was of a higher quality… I realised that the quote wasn’t meaning that more is more, it actually came down to the quality and intention behind what I put in.

Which made me realise how much more intentional I could be, and how much control (in a healthy way), I had over my time, energy and relationships - GAME CHANGER!

FINAL THOUGHTS

So dear reader, if you’ve made it this far, I thank you and I hope that there is something within these lessons that resonates with you. These lessons come from my heart and are expressed with love, vulnerability and truth. I wish you every happiness in the years to come, and may 2023 hold every blessing you could imagine and more!

With love,
Sheree xo

SHEREE BEAUMONT

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

INSTAGRAM

How To Survive Temptation During The Holiday Season

HOW TO SURVIVE TEMPTATION DURING THE HOLIDAYS

7 / DECEMBER / 2022

SHEREE'S HEALTH DIARIES

First of all, let me start off by saying there is NOTHING wrong with treating yourself any time of the year, and I am not here to support restriction or guilt when it comes to food!

I however also know this time of year can be really hard for a number of us who may have struggled with unhealthy eating habits or maybe you are still healing your relationship with food

December rolls around, and it can be so tempting to over-indulge on the chocolates, wines and festive treats… And I get it, as someone who used to struggle with binge-eating as a way to cope with stress, the holiday season used to be when I'd go ALL OUT!

But then I'd end up feeling like crap - crashing from all the sugar, bloated, and puffy and often end up rather moody at the time I wanted to be my happiest self

It's also not fun when you get to the end of the year and you feel like all of your hard work has gone out the window for a moment of sweetness or treats!

TIPS TO STOP BINGE EATING

Here are 3 things I did to help stop the binge-eating (which work especially well at this time of year) and I hope they help you too!

1. Up your protein intake
Before going to a holiday function or gathering, I always make sure to have a protein rich meal or smoothie so I know I am going to be satiated before I arrive, and less likely to mindlessly snack on things in front of me

2. Eat plenty of veggies
Whether you are going out, or staying in, the temptation often appeals more when you are hungry, so on top of adding in protein, make sure you are getting leafy greens and other beautiful colours on your plate, this might be veggie sticks, a salad or some sautéd broccolini it's up to you

Not only will this boost your micronutrients, but it will also keep you fuller and from there you can action step 3!

3. Enjoy the treat mindfully
If you've had the protein and veggies and still feel like that Christmas cookie, give yourself permission to enjoy it guilt free, and REALLY enjoy it

Don't scoff it down, or do it in secret, just be really present with it, eat it mindfully to enjoy the flavour of every mouthful and bite

But always ask yourself... is this going to serve me right now? And maybe the answer is yes (and that's fine), and maybe you realise it's not (and that's fine too), at least this way you are making a choice from an empowered place!

SURVIVING THE SILLY SEASON MASTERCLASS

Was this helpful? Let me know in the comments below!

P.S. Join me for more tips like this inside my FREE Surviving the Silly Season Masterclass - Click here!

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!

INSTAGRAM

Clover Ferments Review

CLOVER FERMENTS TONIC REVIEW

30 / NOVEMBER / 2022

SHEREE'S HEALTH DIARIES

Earlier this year I felt like something was really off in my gut, I was tired often and my digestion had started to become *weird* - aka bloating, bowel movements were changing, and much to my poor partner's ears (and nose) I was very gassy!

So, I did what any functional nutritionist would do, and I completed a functional medicine stool test on myself - known as a complete microbiome mapping.

THE RESULTS

The results really didn’t surprise me considering how I was feeling, but essentially what it came back with was what’s termed dysbiosis - an imbalance of good and bad bugs in the gut - more bad than good.

It turns out I not only had too much bad bacteria, and a fungal overgrowth, but a parasite too, just to make things interesting I suppose haha! But one thing that I will mention that is often overlooked, is the other thing the test clearly showed…

I had far too few good bugs, which was only making the dysbiosis worse.

So I set myself up on a protocol once I was back from my holiday to dive head first into a 12 week reset (you can find the exact protocol I used here). I took myself through a number of dietary changes, added in supplements and enhanced my detoxification pathways before embarking on a parasite cleanse (which I am finishing up at the moment… also included in the protocol mentioned above).

But whilst I was doing all the cleansing, I had to do something about the rebuilding, because if I just emptied the bad bugs from their home, and left it empty, they would very easily find their way back and take up host again… hence the good bugs needed to be added!

Enter @cloverferments … They happened to see I was on my journey and kindly gifted me their tonics to try for 4 weeks to help me in my healing!

HOW I REBUILT MY GUT MICROBIOME

When it comes to rebuilding gut health after dysbiosis, the most important thing to start with is adding in a probiotic, which fortunately @cloverferments tonics are packed full of, as well as digestive enzymes, which was a perfect addition to my protocol.

One thing I will add in here, which I found to be AMAZING, is that Clover Ferments are low histamine (a topic for a whole other blog), but as someone who like many with gut issues, is somewhat histamine intolerance, it had my mind at ease that I wouldn’t be boosting histamine levels like other fermented foods would.

In fact I took a break from all other fermented foods during my healing for this reason.

I am still currently taking the tonics as I loved the taste and how they supported my gut health alongside the protocol I was following. I started noticing my bowels becoming more regular again, digestion improved, bloating eased (still working on this, but it’s a process) and the eczema on my head that had flared up as a result of the fungal overgrowth started to subside

I know the journey is not a short one when it comes to repairing your gut health which is why I am going to keep the tonics in place for the foreseeable future. I loved how easy it was to drink, the fact I could combine all 3 (I often struggle to remember to take things multiple times a day), and the beetroot flavour was definitely my favourite!! (just watch the splatter haha)

If you’d like to give these tonics a try for yourself, they have kindly given me a discount code for you to use, just pop in ‘SHEREE10’ at checkout.

The tonics are also known to support a reduction in food sensitivities and intolerances which is something else I have struggled with due to my coeliac disease, and I have just last week sent a test off to see if there are any improvements in those as a result of the tonics and protocol! So watch this space!

If you have any questions about the tonics check out the Clover Ferments website here, or DM them on @cloverferments on Instagram. If you have any questions for me about anything I have mentioned also don’t hesitate to reach out here too!

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!

INSTAGRAM

Top 5 Tips For Your Fertility Journey

TOP 5 TIPS FOR SUPPORTING YOUR FERTILITY JOURNEY

26 / OCTOBER / 2022

SHEREE'S HEALTH DIARIES

Fertility issues are rapidly increasing, and in all honesty it breaks my heart… I know this can be a really triggering subject for some. So I just want to keep this part brief, and let you know that if you are reading this and struggling with conception or your fertility journey my heart goes out to you.

I really hope that the things you learn about in this blog support you. Sending love and hugs xo

When it comes to fertility, balanced hormones are the key… and this is where I (and these tips come in). Whilst I cannot speak from experience in terms of falling pregnant, I have helped numerous clients in this part of their journey which is one of the biggest blessings of being a wellness coach.

The following tips do not replace medical advice, and do come from a holistic and natural route to falling pregnant. I truly hope they support :)

MY FERTILITY TIPS

Tip #1: Track Your Ovulation

Now this is going to sound ridiculously obvious to some (if you are already doing this, feel free to skip ahead), but I mention it here because you may just be starting out on your journey, or not even sure where to begin.

Also, as much as I hate to say this, it isn’t really taught or talked about anywhere so I thought I’d give you the Ovulation 101 you should’ve got at school.

Tracking ovulation for a few months prior to conception is one of the best ways to get to know your body and your fertility window. There is actually only a very small phase during your cycle (you only ovulate on ONE day), but the sperm can survive for around 5 days which increases chances of conception.

If you start tracking a few months in advance, you get to know your body, what signs you personally get around ovulation, which helps you plan accordingly. You will also get an idea if you are ovulating consistently or if you need to do some work on your hormones so your body does ovulate - No ovulation, no pregnancy.

So where do you start? Your first day of your bleed is your first day of your cycle, and then most apps will tell you that on day 14 you ovulate. This isn’t always the case. Ovulation varies from person to person, this is why an APP will not confirm ovulation.

In order to track ovulation the best methods IMO are temperature tracking and cervical mucus tracking. You can also track your cervix position, but I find most women aren’t overly into this one, so I’ll just let you know it’s an option.

Temperature tracking is great if you do start a few months in advance, because then you will get an idea of the day you do ovulate and can make sure you try on the days around that. The issue with temperature tracking is that it confirms ovulation, so it isn’t going to tell you you’ve ovulated, until after it has happened, and then you’ve kinda missed your window. This is why getting to know your body in advance helps. The way to know if you have ovulated is if you have a rise in temperature over 2 tenths of a degree for 3 days in a row.

Cervical mucus on the other hand, can be a great indicator in the lead up, as to when you should try. Your mucus will get wetter and form an egg white like consistency around ovulation. This is your most fertile window. The best way I have found for women is to wear dark underwear and notice the changes on that or when they wipe.

This is your best starting point when it comes to tracking ovulation :)

Tip #2: Ensure You’re Thriving Not Just Surviving

What on earth do I mean by that? Well, let’s put it this way, if your body thinks that you are in constant danger (you know tigers chasing you, faminine, etc) then it isn’t going to trust that it is safe enough to bring a baby into the world. Therefore it will actually down regulate your sex hormones, in favour of your survival vs. falling pregnant.

This is why STRESS is one of the biggest things I focus on with my fertility clients. You will have probably heard this time and time again, but I mention it because I have witnessed this being the biggest reason my clients have struggled to conceive in the first place (or even potentially a reason they struggle to stay pregnant).

Your body’s first needs to feel safe enough to ovulate… which requires a lot of energy, so running a high stress lifestyle (hello 21st century, I get it, it’s hard), is going to need to be scaled back a bit.

Once the body feels safe (not in fight or flight), and it ovulates, you also produce a lot of your key hormones to help you stay pregnant. Hello progesterone aka pro-gestation. If you have a healthy ovulation, you should produce enough of this to help support the fertilised eggs implantation in the uterus and help continue the foetus's growth.

This is why ovulation is super important. However, we also know that too high levels of cortisol, your stress hormone diminishes the amount of progesterone production which is why belly breathing, yoga, meditation, journaling and/or self-love practices are part of the stress management tools I give my clients.

Tip #3: Eat Enough Food

Again this may sound ridiculous, or blatantly obvious, but again… if your body doesn’t think there is enough food for you in the world, it certainly is concerned there won’t be enough food for the baby, so it won’t help you conceive one.

I have worked with a number of clients who have been underweight and struggled to conceive, I have also worked with a number of women who were at a ‘healthy weight’ (I hate that term), but they had enough body fat on them for their body to feel safe, but they still struggled to conceive.

This is why eating enough food is important. You can barely survive on 1200 - 1400 calories per day, so if you are trying to grow and nourish a new life, you’re going to need to eat a little more. This really is a case by case basis, but something worth considering if you are struggling to conceive.

Tip #4: Natural Herbs - Through Tea or Supplementation

This has to be one of my favourite ways to support fertility because they make such a difference. Not only can these herbs help the body fall pregnant, but feel safe, calmer and support balanced hormones (all of which obviously help with pregnancy)

My favourite herbs include:

Vitex/chaste tree - proven to help with ovulation and progesterone production
Ashwagandha - calming effect on the nervous system and balancing cortisol levels

Other ingredients to look out for that can support fertility include; cinnamon, liquorice root, nettle, peppermint and raspberry leaf which alongside vitex can be found in @glowbodyteanz fertility tea, a natural supplementary tea that I often recommend to my clients to support conception.

Tip #5: Acupuncture

This practice is so common in the Eastern world, but somewhat new in the Western. It is something that Traditional Chinese Medicine Practitioners have been doing for decades (if not centuries), it can not only help with conception, but also pregnancy and a more easeful delivery.

My beautiful friend and personal acupuncturist from @glowbodynz Hannah Johnstone shares this on her website about fertility acupuncture:

“It is scientifically proven that Acupuncture improves the blood flow to the uterus and ovaries. It increases blood flow to the follicles which results in healthier eggs and embryos. Furthermore, acupuncture has been shown to improve the quality of follicular fluid.

SO, if you’re TTC, it is important to focus on improving your menstrual cycle, so you know you’re building a healthy endometrium, which ultimately sets the stage for a healthy pregnancy.

And guess what's proven to be great at improving the blood flow to the uterus & the health of the uterine lining (the Stener Victorin research protocol) ...ACUPUNCTURE! As well as other diet and lifestyle strategies that I will discuss with you throughout your fertility treatments here at GLOWbody.”

Hannah has had the most glowing reviews from her patients and had incredible success with helping her clients (and assisting with some of mine) to fall pregnant. So if you are in Auckland, NZ I suggest checking her out.

I hope this has helped and if you have any questions at all feel free to comment below, I am here to support!

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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Should You Have Cheat Meals

SHOULD YOU HAVE CHEAT MEALS

19 / OCTOBER / 2022

SHEREE'S HEALTH DIARIES

Should I have cheat meals or a cheat day? Where do treat foods fit into my meal plan? 🍩

This is a question I often get asked as a nutritionist, and my answer may come as a surprise to you…

Long story short, I am not a fan, anyone who’s worked with me, will understand why I don’t believe in TREAT or CHEAT MEALS! 🙅🏼‍♀️👎🏽 But let me share exactly why with you…

WHY I DO NOT BELIEVE IN "TREAT OR CHEAT MEALS"

Firstly, from a personal note I suffered from an eating disorder for over 3 years and I find words like these very triggering. 😓 In fact, it was from being so restrictive with my calories and feeling like it had to be an all or nothing approach that contributed massively to my eating disorder.

Now, you may not have been there, but the majority of women I work with, do have an unhealthy relationship with food, whether that is binge eating, under eating, stress eating, boredom eating… you name it.

And when we have a ‘treat’ and label it as such or ‘cheat’ it often adds to the guilt around the food. We have to be so mindful of the words we use with ourselves… Food language is another massive issue but I will leave that ted talk for another day.

Secondly, I am a huge believer in INTUITION + BALANCE! ⚖️ Your body is intelligent and whilst you may get a hankering for some chocolate the week before your period, this isn’t your body working against you (believe it or not)

It is actually often a sign we need some extra magnesium (the beautiful nutrient that helps with stress and cramps and we don’t eat enough of), and chocolate contains magnesium so this is why we can crave it.

SOLUTION: get a high quality magnesium supplement that you take daily, and if you still want the chocolate before your period, enjoy it… mindfully!

In terms of the BALANCE factor… we have to learn to put things into perspective. Remember that all or nothing approach and restrictive dieting is not a long term fix… instead, look at your entire week and see how BALANCED it is.

I teach my clients to look at it this way… Your average person eats 35 meals a week! 🤯 (3 main meals and 2 snacks)... so if you have 2 - 3 meals ‘off’ a week, it’s really not the end of the world is it!

From personal experience and with clients I have found treat foods or cheat meals often leads to overindulgence, bingeing and guilt 😣🍫

Have you ever found yourself saving up for a ‘cheat meal’ only to feel completely sick 🤢 afterwards because you ate waaaay more than you normally would out of fear of not getting to eat it for another week/month etc? 😫

In all honesty, this used to be me, I’d wait till Saturday evening came around, and then binge on burgers or pizza, ice cream, chocolate and lollies. 🍔🍕🍬🍫

Then I’d feel so guilty, I would go and purge to make myself feel better. 🤮

Not everyone is like this, but it is very easy to get into the mentality of restriction then bingeing, so I would rather discourage it. 👎🏽

WHAT I DO RECOMMEND

Simply listening to your body, planning ahead with your social calendar 🗓 , and enjoying meals as you want, when you want within moderation completely guilt free is totally FREEING! 🙌🏽

Ditch that diet mentality, if you’re out for dinner and you want a wine 🍷 or pasta 🍝 … get it (if you want it, and ENJOY IT)!!

The only time I suggest we rain it in, is if this is your everyday life. We want to be eating whole real foods at least 80% of the time. 🍏 Think moderation, and intuition as well as freedom! And remember, progress over perfection! ✨

I hope this has helped and if you have any questions at all feel free to comment below, I am here to support!

P.S. I am hosting a MASTERCLASS on how to heal your relationship with food… click here to find out more!

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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Should Females Be Intermittent Fasting

SHOULD FEMALES BE INTERMITTENT FASTING?

21 / SEPTEMBER / 2022

SHEREE'S HEALTH DIARIES

This is definitely one of my most commonly asked questions, is fasting healthy for women, should I be fasting as a female, what kind of fasting is okay for females?

You get the picture…

Well, I have a pretty direct opinion on this, and the research to back it.

HOW FASTING EFFECTS WOMEN

You may not know this, but females run COMPLETELY differently than males in terms of biology (particularly hormones)

Aaaaand… this has a MASSIVE impact on what ‘diets’ work (or don’t work for your body)

As a female, your sex hormones progesterone and estrogen play a major role in your metabolism and your ability to shift weight.

However these are greatly influenced by your stress hormone cortisol, and your blood sugar balancing hormone insulin, which play an even bigger role in weight loss.

If you fast on a daily basis as a female, you are communicating to the body that there isn’t enough food left in the world (hello survival response).

This then increases your cortisol levels, throws your blood sugar out of balance in order to try to preserve energy (in this case store FAT)

It ALSO communicates to your body that it is not safe to reproduce at this time and so it shuts down or reduces production of your reproductive hormones (estrogen and progesterone)

So, not only are you storing more fat, but you are now more likely to skip ovulation leading to PMS, mood swings, anxiety, period pain, tender breasts and other hormonal imbalances to name a few!

This is why I DO NOT RECOMMEND INTERMITTENT FASTING for FEMALES!!

WHY DON'T WE KNOW ABOUT THIS?

The unfortunate thing is, in most scientific research in the health and wellness field, especially around weight loss is done on MEN, then a small part on post-menopausal women

Which means that menstruating females (aka if you get a period) are left out of studies!

In fact it has been said that females of reproductive age make up only around 4% of the literature when it comes to health, wellness and weight loss!

Which is just crazy if you ask me! The only time a female should be doing IF is when she is post-menopausal because then you no longer have a cycle that is changing your hormones day to day!

If you want to know how to REALLY boost your metabolism, shift stubborn weight AND balance your hormones, my 12 week program will teach you how to do exactly that.

I have had a number of women actually go through my program who couldn’t believe how much better they felt ditching the fasting and eating more (and shifting weight as a result).

I dunno about you, but I definitely enjoy my food, so getting to eat more has always appealed to me, the key is to know how to eat for your body, and this is exactly what I teach you in Reclaim Your Radiance!

I hope this has helped and if you have any questions at all feel free to comment below, I am here to support!

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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Personal Blog Top Insights From My Solo Retreat

PERSONAL BLOG: INSIGHTS FROM MY SOLO RETREAT

3 / AUGUST / 2022

SHEREE'S HEALTH DIARIES

I DID IT!! I spent 10 days SOLO on the little island of Waiheke, in NZ and all I can say is WOW… the depth of healing and transformation that occurred as a result was life changing!

No, it wasn’t a health retreat, no I didn’t do yoga everyday, in fact I drank wine almost daily, had one main meal a day with snacks either side, and for 5 of those 10 days I was up at 4am (completely disrupting my circadian rhythm)...

You may be wondering what on earth this has to do with wellness, or even health, but to be completely honest, this is where the real healing and magic happens. So if you stick around, I hope some of this magic will rub off on you!

MY FIRST SOLO TRIP

Let’s start at the beginning because it’s about to get vulnerable up in here…

I’ve invested in mentorship heavily for the last 4 - 5 years, having business coaches, health mentors and programs and courses that I have done on my own accord, at this stage totaling to over $100,000. And this year was NO different. I invested this time at a VIP level into a mastermind to help take my personal development and business to the next level.

One of the amazing bonuses of this mastermind was a five day mid-way retreat, and whilst circumstances didn’t permit me to be there LIVE, I still committed and showed up virtually. Which is what led me to booking solo time away to really dive deep into this transformational immersion.

You see the work I have now become certified in coaching, takes ‘coaching’ to an entirely new level that most people have never been exposed to, or are even aware of and I say that not to be arrogant, but to bring awareness to the different levels of the coaching industry and why I do what I do.

So, I headed off on a trip SOLO for the first time in my life. Bearing in mind, I was SH*T scared, I had never even stayed overnight ANYWHERE (not even my own home) alone before. I knew this was going to be a growth edge, but entirely what I needed, and it was!

Because of the time zone difference, it meant I was up at 4am every morning for 5 days to ensure I didn’t miss a beat and got to make the most out of it. I won’t drag this out by sharing all the ins and outs of days, but what I will share with you was the most powerful insight I got from not only the 5 day retreat but the remaining 5 days I spent by myself integrating and coming home to myself.

WHAT I LEARNED

Learn to love your own company - date yourself (because you are enough, simply as you are)!

I have never spent so much time on my own, and it was confronting, but also remarkably freeing. I couldn’t believe how much I loved my own company. After the retreat finished around 1/2pm most days I took myself out for a long lunch at one of the many beautiful vineyards on the island, I got to chat to the locals, do the wine tasting and simply sit and be present.

Sure I got a few stares and it felt slightly uncomfortable at first, but then I embraced it. I found comfort in the discomfort and it really stepped my confidence up to a whole new level. I realised prior to doing this, I had never given myself permission to show up fully and authentically MYSELF…

I wasn’t worried about others' judgments, I didn’t have to do anything, or be anything for anyone, I just got to be ME, for ME. Not who I thought people or society wanted me to be, not Sheree the coach or Sheree the nutritionist or Sheree the daughter/sister/partner… Just Sheree. And you know what SHE’S AWESOME!!

I got to fall in love with who I have grown up to be, the woman I look at in the mirror every day and feel proud to be her, and that is a gift I truly hope every human gets to experience. It was freeing to say the least, and EMPOWERING beyond measure.

So this is your reminder, to get comfortable in the uncomfortable, learn to be in your own company, and that you are ENOUGH, always!

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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Bikini Body Truth

BIKINI BODY TRUTH

27 / JULY / 2022

SHEREE'S HEALTH DIARIES

Bikini Body 👙 ... is there really such a thing? ⁣

There is so much pressure from social media, magazines, outside influences like our social circles or partners, or even family which eventually become internal pressures. ⁣

However, we are getting so much wiser around this issue. We identify that what you see plastered over all forms of media is photoshopped and edited and unrealistic for the majority of the population. We have the advocates for all you need is a bikini and a body, embrace the skin you’re in, love yourself and wear what you want when you want. ⁣

If you ask me, the main thing we need to focus on when it comes to this is bringing down the internal pressures we give ourselves, and bringing down the judgement we pass on ourselves. ⁣

So let’s make the beach, the pool, the bathroom, the bedroom, the gym, the mall, every mirror or reflection or photo you ever see in your life a judgement free zone. ⁣🙏

THE MINDSET SHIFT

If we are so willing to accept and encourage others, why can’t we offer the same kindness to ourselves. We decide what’s beautiful in our minds, not social media, and not magazines. ⁣

I know when I see a girl in a bikini, any shape or size I bring about admiration, not judgement, in my head it’s a ‘you go girl’ or ‘I love that bikini’ rather than a she shouldn’t be wearing that.

Not one single body is perfect, that’s merely how society has depicted it for us. What’s beautiful no matter your shape or size is your true self. ⁣

We all have things we aren’t 100% happy with, we all have imperfections, but it’s what makes us human and unique! If you really are unhappy with your body, take some action. I don’t just mean go to the gym or eat healthier. I mean work on your mind! Bring kindness instead of judgement and make changes to your lifestyle if it will help! ⁣

It is when we remove this judgement we can learn to stop judging ourselves. I accept my body and thank it for all it goes through on a daily basis. I love it because it is my one true home. I have shifted my mindset from hate to love, from judgement to kindness and you can too! You just gotta flip the switch!

However, I get it… even when you do the work around loving yourself more, sometimes guilt can come up because you ask the question, how can I love myself and still want to change?

This is something that could do with incorporating a little bit of a new perspective. I want to let you know it’s okay to strive to achieve something, it’s okay to know that you’re capable of more. The biggest thing is accepting and loving your body every stage of the process. ⁣

Whilst I definitely advocate for body confidence, and self love I think it’s also completely fine to have goals and be wanting to work towards your best physique possible. I often find people take one of the two extremes... either all self love or all about the shred. There’s actually a middle ground that you can sit in too! ⁣

You can have BOTH!

ACCEPTANCE IS KEY

Take me for example. Am I where I want to be with my body right now? Hell No! I have goals, I do want to have more of a toned stomach and leaner legs, grow my hamstrings and my shoulders. I have something to work towards and strive for.

However... ⁣

Do I love my body for how far it has come and appreciate all it does for me day in day out? Hell Yes! ⁣🙌

Acceptance is the Key! Accepting my body for the way it is right now allows me to be comfortable and confident in my own skin. After all... we decide what’s beautiful right? ⁣

I’m a fish, I love the water, always have and always will. I wear a bikini because I want to swim, I want to tan, I want to be able to have fun in the skin I’m in... And I can do this with complete comfort, even though I may not be where I want to be 100% in my physical goals. It’s important to be happy with where you’re at, rather than always looking to where you want to go. ⁣

So, rather than hating your body because it’s not where you want it to be right now, love it, show it respect for all you put it through and know that the positivity and love you are showing it will help you get to your goals a lot quicker. Make a plan, but embrace the journey rather than chasing the destination!

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

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

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3 STEPS TO A HEALTHIER BODY IN 2023!

8 / FEBRUARY / 2023

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3 STEPS TO A HEALTHIER BODY

BONUS STEP: GET TO THE ROOT CAUSE!!

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7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM

1 / FEBRUARY / 2023

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ARE YOU READY TO BOOST YOUR IMMUNE SYSTEM

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MY 10 BIGGEST LESSONS FROM 2022

21 / DECEMBER / 2022

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MY 10 LESSONS

FINAL THOUGHTS

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HOW TO SURVIVE TEMPTATION DURING THE HOLIDAYS

7 / DECEMBER / 2022

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TIPS TO STOP BINGE EATING

SURVIVING THE SILLY SEASON MASTERCLASS

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CLOVER FERMENTS TONIC REVIEW

30 / NOVEMBER / 2022

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THE RESULTS

HOW I REBUILT MY GUT MICROBIOME

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TOP 5 TIPS FOR SUPPORTING YOUR FERTILITY JOURNEY

26 / OCTOBER / 2022

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MY FERTILITY TIPS

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SHOULD YOU HAVE CHEAT MEALS

19 / OCTOBER / 2022

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WHY I DO NOT BELIEVE IN "TREAT OR CHEAT MEALS"

WHAT I DO RECOMMEND

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SHOULD FEMALES BE INTERMITTENT FASTING?

21 / SEPTEMBER / 2022

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HOW FASTING EFFECTS WOMEN

WHY DON'T WE KNOW ABOUT THIS?

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PERSONAL BLOG: INSIGHTS FROM MY SOLO RETREAT

3 / AUGUST / 2022

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MY FIRST SOLO TRIP

WHAT I LEARNED

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BIKINI BODY TRUTH

27 / JULY / 2022

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THE MINDSET SHIFT

ACCEPTANCE IS KEY

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