Wellness

The 3 Key Ways To Know If You Are Ovulating

THE 3 KEY WAYS TO KNOW IF YOU ARE OVULATING!

02 / FEBRUARY / 2022

SHEREE'S HEALTH DIARIES

First off, let me start by saying the OVULATION isn’t just about falling pregnant, it plays a massive role in our overall health! In fact, it is the MAIN EVENT of your cycle… NOT your period!

Ovulation is essential to having healthy, well-balanced hormones in women during their menstrual years. It occurs between day 13 - 21 of your cycle and only happens for ONE day.

Fortunately the ovulatory phase is anywhere from 3 - 4 days, so you do get the beautiful benefits during that time too… and of course a much happier, healthier second half of your cycle, as ovulation plays a key role in producing other key hormones such as progesterone and estradiol (main form of estrogen).

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

The first sign that a women may have a health problem is anovulatory cycles (missing ovulation) and/or irregular periods, and can be indicative of an underlying issue with our metabolic health, adrenals, pituitary gland, thyroid, endocrine system, ovares or hypothalamus.

THAT’S A LOT… RIGHT?!

In fact, without ovulation, it’s not even considered a REAL period! BTW… You will not ovulate if you are on the pill (or many other hormonal contraceptives).

So, let’s get to it, and make sure you are in fact ovulating!

SIGNS YOU ARE OVULATING

1. Cervical Mucus

This is an important sign and put first because it actually tells you a lot of information. Our cervical mucus changes in the lead up to your Big ‘O’ (ovulation) and tends to go whiter, thicker, creamier, stickier and form an egg white type consistency.

Now, this doesn’t look the same for everyone, but if it is happening a few days before you are due for ovulation (~day 14), then it is a really good sign! The most important thing is to look at the pattern for your normal. It is also important to note down when this happens, as you can get a second wave of this mucus, but it isn’t a second ovulation. Which is why we need step two if you want to track properly!

2. Basal Body Temperature

This is a great indicator for whether you have ovulated or not… if you are using this for contraceptive purposes, then just relying on your body temp alone is not going to help, because your temperature rises AFTER ovulation.

If there is no rise, then you most likely didn’t ovulate. However, we are not looking for a massive spike in ovulation, it can be as little as 2/10ths of an increase, for example going from 97.4°F/36.4°C and 97.6°F/36.6°C and it should stay elevated for the remainder of that cycle.

Key thing here is to track at the same time every morning for the most accurate reading, with an oral thermometer.

3. Cervical Position

Now this final one can vary depending whether or not you have had children. If not then your cervix will be closed after ovulation, however if you have had children it will never fully close.

When you are ovulating, your cervix will be softer, open and higher… your body is trying to make it as easy to conceive as possible, so it makes sense right!

And if you aren’t quite comfortable with checking your cervix position, here are a few other signs you might be ovulating: increased sex drive, confidence, strength, energy and motivation. Glowing skin and fuller lips can also happen around ovulation…

Remember your body’s goal every month is to conceive whether you want it to or not so it is doing all it can to make you more attractive to a mate!

READY TO BALANCE YOUR HORMONES?

So there you have it, 3 key ways to tell if you are ovulating! Did you find this helpful? Please share with me in the comments below!

Also… If you are worried you might not be ovulating and want to get your cycle back in sync my 12-week signature program Reclaim Your Radiance will help you balance your hormones and get you ovulating regularly! Click here to apply!

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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5 Ways To Reset Your Hormones After The Holidays

5 WAYS TO RESET YOUR HORMONES AFTER THE HOLIDAYS

26 / JANUARY / 2022

SHEREE'S HEALTH DIARIES

It has been said that the worst month for PMS is January… So if you have been feeling this, know you are not alone, AND there is plenty you can do to reset those hormones so you can avoid any more PMS or period dramas!

Despite the fact that about 95% of women experience at least ONE PMS symptom a month… When it comes to PMS, period pain, hormonal acne, mood swings, bloating, irregular cycles (all the fun things that as women we are led to believe are normal) are in fact NOT!

Which is why a huge part of my mission is to help women heal, so they can live healthy, balanced lives, pain and symptom free!

So, ready to dive in… here are 5 ways to reset your hormones after the holidays.

5 WAYS TO RESET YOUR HORMONES

Assess the Stress

The first thing to throw our hormones off is stress. Now this might not have been the typical stress that your body is used to going through from your work and normal routines.

When you are on holiday or having a break from normality, a different kind of stress tends to creep in… whether that is less sleep, poor food choices, boundaries crossed, less exercise or more alcohol, they are all a stress on the body!

So, before you go trying a bajillion supplements, and going all out at the gym, take a look at what stresses you did have over the break and what you currently have on your plate and look at how you can support your body through it.

This might look like taking more time for yourself in the morning to start the day in a grounded way. Or saying NO to working late, or taking on new projects. It is important to protect your energy and manage your stress levels if you want healthy balanced hormones!

Detoxify Your Liver

The liver typically takes the brunt of the load over the silly season, and so it is important to give it some extra love (especially if you didn’t during the madness).

If you don’t support the liver and it’s detoxification pathways, you can actually end up storing excess hormones, or throwing off the balance of the hormones in the body - for example - estrogen!

And too much of anything isn’t good, so you want to keep your hormones balanced nicely by adding in plenty of cruciferous veggies like kale, cabbage, broccoli and cauliflower to your main meals. These support phase two of liver detoxification.

Staying hydrated also helps the liver flush the toxins out, and adding a little lemon to the water definitely adds to the benefits of detoxifying. Not to mention taking a break from the alcohol and processed foods to ease the liver load!

Exercise in Sync with Your Cycle

Exercise can go astray on a break, or you may fall out of sync with your natural pattern! So the easiest way to reset is to come back to your cycle.

Start training in sync with your 4 phases - follicular, ovulatory, luteal and menstrual, and listening to your body and what it needs as you transition. This helps the body stay in tune with your infradian rhythm (your monthly cyclic rhythm). If you want to dive deeper into this I have a blog for you here!

Support Your Circadian Rhythm

Yes, us lucky females have both an infradian rhythm and a circadian rhythm, and holiday periods tend to throw off our body clock! So if you have found your nights getting later and later and it is harder to get out of bed in the mornings then this is your sign to reset that body clock!

Start by winding down half an hour earlier, get some blue light glasses, or switch off devices so that the brain doesn’t feel ON, then see if you can move your bedtime slowly back to where you know you feel good!

Maybe remove the afternoon coffee that is giving you a buzz, and start listening to your natural rhythms to help you not only sleep earlier, but better so you can wake up feeling refreshed! Because in order for our hormones to be happy, our circadian rhythm needs to be balanced.

Do My 4 Day Gut Reset

If you are wanting to give the body a good reset, cleanse the gut, and any bad bugs that may have built up over the silly season, or if your cycles have become irregular or too heavy, then my 4 day gut reset is the perfect mini-makeover for your insides!

This 4-day gut reset helps reboot the microbiome, restore your energy, bring mental clarity and focus as well as help balance the hormones as you are starting at the root! If you are interested in giving this a go click here or if you have further questions on it, DM me @shereehannahwellness on IG!

FINAL THOUGHTS

Remember, your hormones didn’t become unbalanced overnight, so they aren’t going to reset overnight either, it is a matter of being consistent and continuing to implement the tips above as needed to support your body and hormones to be healthy!

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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Why New Years Resolutions Are A Waste Of Time

NEW YEAR, NEW ME?! WHY NEW YEAR'S RESOLUTIONS ARE BS!

12 / JANUARY / 2022

SHEREE HEALTH DIARIES

Yup! I will be the first to say it… New Year's Resolutions are absolute BS! The whole idea and construct around having to make the New Year the time for big changes really isn’t something I agree with!

Before I explain, just check in! Did you make a resolution this year? Or last year? How is that going? Honestly?

WHY I AM NOT A FAN...

Now don’t get me wrong, I am a MASSIVE fan of having goals! This is not to be confused with goal setting at all!

My issue with New Year’s Resolutions is that they often come from a place of fear, or resentment towards oneself or our actions. They come desiring change from a place of pain rather than changing with positive motives and incentives.

Take one of the most common ones I see for example, the inner dialogue tends to go a little something like this:

New Years Eve:

“Ewww… I hate my body, look at these rolls, I wish I could look different, why can’t I lose weight. Next year, I am going to change, I am going to join a gym, I am going to stick to my diet for good etc…”

Then what happens? Maybe you join the gym? Maybe you even go consistently for a few weeks, and stick to that ‘diet’, maybe you are giving it your all? But, the changes aren’t as quick as you hoped, or you are exhausted from giving it 100% and you really aren’t enjoying yourself, you burn yourself out, get sick of the diet and then give up in a month's time because you couldn’t keep up with your initial expectations.

What I see happen, year after year, is that we set ourselves up for failure. Then when we hit said failure (cue voice in head - ‘see I told you, you can’t do this’), we end up putting ourselves down and not making any real progress at all.

With New Year’s Resolutions, they are normally formed as punishment for us not being where we want to be in life and then when we fail, it further confirms that belief.

This is why I don’t like New Year’s Resolutions! Whilst there is always room to grow and improve, the idea of having to become a ‘New You’ is often a massive expectation to live up to.

And… will power and motivation can only last so long! It comes down to creating a long term, sustainable change! One that is HEALTHY and can be done in small strategic steps so that you form habits that actually change your life.

WHAT I RECOMMEND INSTEAD

So often, we go at something all guns blazing and end up worse off than when we started because we involve restrictions or implement an all or nothing approach!

This mentality is something I work so hard on helping my clients break-free of, because in the long run it is not going to serve you!

If you want to lose weight, get fit or be more active, eat healthier or just feel better in your own skin then start with something that you can commit to… it might be signing up at the gym, but instead of going every day at 100%, you do 3 days a week and start off with 20 - 30 minute workouts.

Or if it’s eating healthy, maybe it’s making one swap at a time, it doesn’t have to mean your whole pantry is cleaned out January 1st!

If you want to make long term change you need to understand your WHY, your VISION, and formulate a PLAN on how to get there, and often you need some HELP - either support from a coach or a community to evoke this change to be long-term.

You also need to work on the mindset, what are the common BLOCKS that prevent you from stepping into this best version of yourself? What has stopped you taking action in the past? What level of commitment can you actually commit to now?

When you are coming from this place with making change, it becomes a lot more doable, realistic and way more FUN!!

Any goal that you want, is worth going after! Sometimes it is just the method that needs tweaking! You don’t need to become a new YOU, but you can improve and grow your already amazing self!

But that’s just my two cents! I would love to know your thoughts, share with me in the comments below!

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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4 Easy Tips To Working Out This Silly Season

4 SIMPLE STEPS TO WORKING OUT THIS SILLY SEASON

22 / DECEMBER / 2021

SHEREE'S HEALTH DIARIES

It’s that time of year again, and before we know it our bellies are stuffed, the weight is back on, and all our hard work feels like it has been undone!

How many times have you focused on your health all year only to throw it out the window the minute Christmas and the festive season rolls around? Then spend the rest of the next year trying to get your health back!

We all know by now, it’s very easy to lose focus and motivation around the holidays, and why wouldn’t you! More excuses to drink, more yummy foods come out, more socialising… It's literally a recipe for disaster.

But what if it didn’t have to be?

I am a strong believer in moderation and balance! Let’s focus on supporting your system through the holiday period so that you don’t end up worse off than where you started!

HERE ARE MY TOP 4 TIPS BELOW!

1. Easy Portable Workout Equipment

Our bodies were made to move, and movement helps with everything, from your sleep, to digestion, hormone health and weight! It doesn’t have to be going to the gym everyday either!

This can be resistance bands, dumbbells or just a yoga mat, you don’t need much to get a sweat on. Just focus on keeping your heart rate up and challenging your body in a way that feels fun!

Over the break, why not try to get outdoors more if you can, go swimming, for long walks on the beach or out in nature, play sports with family and friends, get a paddleboard, or head to your local yoga studio. If you’re stuck at home, try doing things online!

2. Start Your Day with Movement

Get the endorphins flowing first thing, so often we become stressed if we delay it during the day and then plans change and the exercise doesn’t end up happening.

So instead, get up, get moving and make it part of your morning routine so you don’t have to fret if you decide to stay at the beach longer than you planned!

The easiest way for me to get in my exercise over the holiday period is by getting up and going for a nice long walk, then if I happen to go swimming or play some games with friends or family later it is a bonus.

3. Get Your Family or Friends Involved + Add Music

Workouts are better together, rope in those family members or friends for some extra bonding! A family that sweats together stays together… isn’t that how the saying goes.

Make it fun, explore a new walk somewhere, or get out the paddle boards, or snowboards depending on where you are in the world! Enjoy the variety of exercise you can do whilst on break!

Not to mention add in some music to bring a different vibe to your exercise, or be present to the beautiful sounds you may be surrounded by if you are in nature! Use it as a motivator!

4. Give Yourself Permission to Rest

Allow yourself time off, if exercising whilst you are on holiday feels about as exciting as picking all the seeds out of a strawberry (there’s around 200 seeds per berry btw) then DON’T DO IT!

What’s most important is that you give yourself grace! You don’t need to be working out everyday, just encourage gentle movement so that you don’t feel slumpy or yucky (especially after too many wines)!

Tbh I actually hate training whilst I’m on holiday, so give yourself full permission to slow down, rest, and recharge so you have more energy to get back at it when you’re ready!

I’ll just be going for walks, swims and things that light me up… having fun! I wish the same for you!

Have a beautiful holiday season with your loved ones! Thank you for being here, I appreciate you and look forward to continuing to support you in 2022!

With Love and Merry Christmas,
Sheree xo

SHEREE BEAUMONT

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

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10 Lessons From 2021

MY 10 BIGGEST LESSONS FROM 2021

15 / DECEMBER / 2021

SHEREE'S HEALTH DIARIES

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

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

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

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

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

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

MY 10 LESSONS:

#1: HAVE FAITH

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

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

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

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

#2: YOU ARE WORTHY SIMPLY BECAUSE YOU EXIST

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

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

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

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

#3: GIVE YOURSELF PERMISSION… GUILT FREE!

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

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

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

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

There is a difference between clear communication and being powerless!

#4: CELEBRATE MORE!

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

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

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

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

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

#5: PRACTICE FORGIVENESS

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

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

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

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

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

#6: IT IS OKAY TO FAIL

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

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

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

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

#7: LIFE IS HAPPENING FOR YOU

To further the lesson of it being okay to fail…

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

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

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

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

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

#8: DANCE LIKE NOONE IS WATCHING

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

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

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

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

#9: PROTECT YOUR ENERGY

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

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

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

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

#10: LIVE IN A STATE OF GRATITUDE

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

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

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

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

BONUS LESSON

#11: ACTIONS SPEAK LOUDER THAN WORDS

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

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

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

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

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

With love,
Sheree xo

SHEREE BEAUMONT

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

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Christmas Gift Ideas For Healthy People

TOP 5 GIFTS FOR YOUR HEALTH NUT THIS CHRISTMAS!

08 / DECEMBER / 2021

SHEREE'S HEALTH DIARIES

With Christmas, often comes the pressure of getting the perfect gifts! When it comes to health nuts, it can be really hard to figure out what to get them… as the alcohol and chocolates probably aren’t the best fit!

So, to save you some time (and hopefully some stress), I have compiled some creative ideas for your healthy friend or family member that should go down a treat!

I can also confirm these have my seal of approval as both a wellness coach and nutritionist (and someone who loves to be productive)! They also won’t break the budget!

Below are 5 gifts I know the health nut in your life would love to see under the Christmas Tree this year!

GIFT IDEAS

GIFT #1: Brendon Burchard's High Performance Planner

This is THE perfect gift for someone who loves to schedule, be organised and has goals that they are hungry for!

I have been using this planner personally for well over a year now, and cannot recommend it enough! It has daily planning, alongside monthly and weekly reviews to keep the momentum rolling.

The question prompts are super helpful in progressing goals and dreams, as well as supporting habits. The best part is… it only takes about 5 minutes morning and night to fill out and you can start it anytime!

Click to learn more here:
https://www.highperformanceplanner.com/ or if you are looking to purchase try amazon, book depository or the nile

GIFT #2: Frank Green Reusable Bottles/Tupperware

If you’ve got a health nut in your life, chances are they love their meal prep, or are drinking a lot of water on the daily… So why not support their habits as well as their health with plastic free containers and tupperware!

These ceramic drink bottles and containers are super handy to have, support the liver because there are no nasty BPA’s (or any other variety of BP’s), and keep the food/liquid warm or cold! Win win!

Not to mention you can actually get it engraved which makes it that extra bit special! Oh and the colours are fantastic! I got myself a minion keep cup… it is just too cute!

Click here to learn more or purchase:
https://nz.frankgreen.com/collections/reusable-bottles/
https://nz.frankgreen.com/collections/home

GIFT #3: Diffuser and/or Essential Oils

This is something I have only recently gotten into (I know, well behind the times), but this can be an amazing gift, as it just keeps on giving!

Perfumes, candles, lotions etc can all contain endocrine disrupting chemicals; in other words they can mess with your hormones… which is why essential oils and diffusers are so great!

The oils are awesome because you can not only change the scent depending on the mood you are in, but also, to help keep you focused, support your sleep, calm your energy or even energise you before a training session!

I picked my diffuser up from the local kmart (think target, boots etc if you are overseas), or there are amazing companies that specialise in them if you want to go the extra mile! Then you just need to find someone who sells doterra or pop into your local health shop or even beauty salon, they often sell the oils too.

Try these links below for some inspo:
https://www.mightyape.co.nz/product/natural-aroma-essential-oil-diffuser-400ml-lightwood/
https://nz.iherb.com/c/aromatherapy-essential-oils
https://www.kmart.co.nz/category/home-&-living/home-by-category/home-decor/diffusers/500010/

GIFT #4: Colouring Book or Crystals

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

Whilst a massage or pamper session is amazing, you could try something different this year and opt for something to help them unwind on the daily!

Adult colouring in books are amazing for this, and you could partner it with the gift of some colouring pencils. They have been proven to help destress and inspire creativity!

Crystals on the other hand may be a bit ‘woo woo’ for some, but for those that love a little spirituality to support their health, getting a crystal to align with their healing journey or their goals can be a nice touch… in the form of something for their desk or even jewellery.

I have listed my go to links below for both:

Colouring Books:
https://www.bookdepository.com/category/2462/Colouring-Painting-Books
Crystals:
https://luminositycrystals.com/ (feel free to use my discount code here too ‘SHEREE10’

GIFT #5: Coola Organic Sunscreen

Whether it is summer on your side of the world or not for Christmas, sunscreen is a great little gift for a stocking filler!

This is perfect to show you care about their health and that you know they care about what goes into their body! The skin is the largest organ of our body and absorbs everything we put on it…

So organic skincare, sunscreen, make up etc is the way to go in my opinion! Try your local pharmacy or health shop for an organic sunscreen, or try my personal fave - Coola - which can be found at Mooi Skin if you’re local!

Links below to check it out:
https://coola.co.nz/
https://mooiskin.co.nz/collections/coola

BONUS GIFT

My 2 Week Health Bundle!

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

Which is exactly why I created my ROOT CAUSE QUIZ to help you or your health nut to get to the root of their health and wellness imbalance! Not to mention, at the end of the quiz you have the option to treat yourself to a beautiful bundle to help you HEAL the underlying issue(s). How perfect is that!

Everything to start the healing journey is inside the bundle, a recipe book, guidelines, meal planner and other amazing resources! All for only $37!

Check it out here:
https://shereehannahwellness.com/weight-loss/

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

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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5 Simple Steps To Loving Yourself More

5 SIMPLE STEPS TO LOVING YOURSELF MORE

24 / NOVEMBER / 2021

SHEREE'S HEALTH DIARIES

Self-love, honestly, to me, used to be a giant fluff word… do these things to feel self-love, repeat your affirmations (blah, blah, blah) was literally all that was going on in my head.

I told myself that I loved myself, but in reality, I never truly believed it.

That reality was harsh to discover this year. I thought after overcoming my eating disorder, then I loved myself. Yet I still looked in the mirror and saw all the things that were still wrong with me (or found a bunch of new things, as we do).

My self-love journey I can now see was and has always been a work in progress, and I continue to work on it to this day, but through this year having experienced coaching for extra support, reading plenty of personal development books, taken courses and supported clients… it has been beyond belief at what I have learnt about myself and the self-love work.

BREAKING IT DOWN

Let’s take any goal for instance, if you believe in yourself that you can do it, science shows you are far more likely to achieve it. However, if you don’t believe in yourself and constantly put yourself down, or doubt yourself, the likelihood of you achieving said goal gets lower and lower.

That makes sense right… but what does that have to do with self-love?

Well, let’s take the goal of weight loss, you look in the mirror and tell yourself all the nasty things (you’re fat, you’re disgusting, how can anyone love you when you look like that, how could you let yourself get this way… the list goes on).

So from this place of negativity, you make the decision that you are going to lose some weight to feel better about yourself. So, you start exercising more regularly, eating better, but the mind is clever…

It will see that your hard work isn’t instant, and you will keep feeling frustrated when the results don’t start taking shape in a week or so, AND your brain will start playing tricks on you.

You see, our subconscious mind is programmed to look for evidence of the things we believe and the stories we tell ourselves. So if your core belief or story is that you are fat and you need to lose weight, your brain will keep looking for how you are still fat and still need to lose weight (hence why eating disorders are largely to do with mental health).

You are also taking action from a place of hatred, disgust or as a punishment, and again, the science shows this does not create long term change. We end up feeling defeated far sooner and give up a lot quicker and dive back into old habits, because you are essentially telling yourself you are not good enough the way you are so you must stick to ‘this diet’... and when you don’t, well I don’t have to tell you the rest of the story!

So, what can you do about it? I’ve got some simple steps below that will help you get to a much happier place within yourself and begin to love yourself for YOU! The gorgeous human being that the Universe only created ONE of!

HERE WE GO...

Awareness

Firstly, you need to be aware of your thoughts, how you talk to yourself, what stories you buy into on a regular basis about yourself. We repeat the same 80-90% of our thoughts on the daily, so take the time this week to bring attention to what they might be, I often get clients to write them down.

Take note of how you react to your reflection or when someone gives you a compliment… Awareness is the first step to creating long-term change.

Belief Work

Now that you have identified your thoughts, stories, how you receive compliments etc… It is time to work them at a subconscious level. This means, taking the time to go back into your past and reprogram these patterns that you picked up when you were younger.

This is not a step I recommend doing on your own, I recommend getting a highly trained coach in this area (like myself) or if there is deeper trauma seeing a therapist. This truly is the work that will set you free… I am a living example of it!

Forgiveness

Once you have done the belief work and are feeling lighter from your thoughts and subconscious programming, you are going to want to get to a place of acceptance with your body, yourself, wherever you are at… this is where forgiveness comes in!

We so often judge ourselves so harshly, for all we have thought, been, done in the past and this can be one of the biggest things that holds you back from moving forward and being in a place of true acceptance for all that you are!

Write a letter of forgiveness to yourself, for all the judgements, mistakes etc and truly mean it. You did the best you knew how to at the time, it is time to move forward now, from a place of love.

High 5 Habit

The beautiful @melrobbins wrote an amazing book this year called The High 5 Habit (please do give it a read if you want to go deeper on this)... this is probably THE MOST SIMPLE thing you can do, and has an AMAZING impact on your psychology and love of self!

It is really as simple as high-fiving yourself every morning in the mirror. You don’t have to say anything, do anything differently, this simple action is powerful at reshaping the way you look at yourself for good. Don’t believe me… try the High 5 Habit - 5 Day Challenge - IT WORKS!!

Self-care

Self-care is not a luxury, it is a NECESSITY!! I cannot tell you how many women tell me they don’t have time for self-care… honey, if you don’t make time, you are going to burnout and be useless to all those around you that are so used to you taking care of them!

I say this all the time, but it is worth repeating! You cannot give from an empty cup, instead we must learn to give from the overflow!

It doesn’t have to be a massage every week, or hours at the gym (although it might be), it gets to be whatever you want it to be, try taking just 5 minutes out of your day just for you… that is showing yourself that you are WORTH that time and love. It is transformative for your health on so many levels!

Remember at the end of the day, all of these tips are here to support you, as am I! If you are really struggling with self-love, it truly might be time to invest in a coach or get extra support. My DM’s and inbox are always open! Feel free to reach out at any time <3

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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Top Tips For Period Pain

TOP TIPS FOR PERIOD PAIN

17 / NOVEMBER / 2021

SHEREE'S HEALTH DIARIES

PERIOD CRAMPS ARE COMMON NOT NORMAL!!

As a hormonal nutritionist, this is a conversation and complaint I am having/hearing far too often!

Period pain should NOT be debilitating

Period pain should NOT need medication

Period pain should NOT stop you from living your life to the fullest

And if it is, there is nothing wrong with YOU, it is just your body trying to tell you something! Studies have shown that around 45 - 95% of women have painful periods! This statistic needs to change!

What we want to discover is WHY the body is in so much pain, and what is at the root cause, for that it is best to book a consultation with a holistic practitioner (I am happy to help)...

MY TOP TIPS FOR PERIOD PAIN

In the meantime here are my top 3 tips to help your body be free of period pain (hopefully once and for all)

Magnesium

Adding in a high quality form of magnesium bisglycinate (around 300mg to start), will help mitigate the cramps, as it relaxes the nervous system and relieves muscular tension.

You may have heard of magnesium for preventing or helping with muscle cramps, well NEWSFLASH - your uterus is a muscular organ! Get that magnesium in your body… not just on your period, but all cycle long!

Anti-inflammatory Foods

Foods like ginger, turmeric, salmon, walnuts, avocado, leafy greens and berries are all fantastic for helping reduce inflammation, due to their omega content and/or anti-inflammatory properties including antioxidants

The reason you are getting cramps is often high stress = not enough magnesium = high cortisol = high inflammation to prevent further injury, so adding in these anti-inflammatory foods to support your body can be a game changer.

Stock up on these and find creative ways to your diet throughout your cycle so your body is supporting you all month long, and helps even more around your period.

Organsm

This last one might surprise you, but studies have shown (and in all honesty from personal experience) this one is a goodie that often flies under the radar (hehehe)... if you don’t believe me, then give it a go!

When you orgasm, the body produces hormones such as dopamine and oxytocin which are natural painkillers, that help send extra blood to the uterus to help relieve the period pain, not to mention it is pure bliss right?

Whilst the orgasm may not last forever, the pain relief certainly does last quite awhile, solo or with a partner, it’s up to you!

FINAL THOUGHTS

*This info is not to replace medical advice - but has helped myself and clients from a holistic perspective, be sure to check in with your medical professional or book in to see a holistic practitioner for extra support in this area.

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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Post Gut Fast Reflection

POST GUT FAST REFLECTION

2 / JUNE / 2021

SHEREE'S HEALTH DIARIES

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

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

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

MY EXPERIENCE THIS ROUND

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

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

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

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

UPS & DOWNS

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

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

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

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

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

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

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

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

Yours in Health,
Sheree xo

SHEREE BEAUMONT

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

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Mental Health Awareness Week

MENTAL HEALTH AWARENESS WEEK

23 / September / 2020

“Sometimes it’s the biggest smiles hiding the deepest secrets, the prettiest eyes that have cried the most tears, and the kindest hearts that have felt the most pain.”

It’s MENTAL HEALTH AWARENESS WEEK here in NZ and this is a topic that is so very near and dear to my heart. However, it is not talked about all that often… so I am here to change that!

Having lost people around me to mental illness, experienced mental health issues myself and working in the wellness industry, it is actually far more common than people think.

It literally breaks my heart to see and hear some of the pain and stories that people tell me or are going through, and so often I think we can become so consumed with our own lives it can be easy to forget to check in with those we love the most.

Part of my mission and purpose on this earth is to help others heal, and this is often deeper than just the physical level, it can come in the form of self-love, self-worth, healing childhood wounds, or battles with anxiety, or depression.

New Zealand has one of the highest suicide rates in the world, and many would argue that we live in one of the most beautiful countries in the world.

Whilst I am not here to speculate, I know the impact of the lockdowns, social distancing, and just 2020 in general has taken its toll on people.

In fact, it has been reported 1 in 5 people have thought about committing suicide in the past few months in New Zealand. So it is impacting far more of us than you may think.

I personally battled with mild anxiety, I was also in a state of such poor health in terms of my gut, and lack of self-worth that did lead me down a rather dark path of thoughts in my mind.

I was fortunate enough to be made aware of what was actually going on in my body to do the healing work, and had the love and support of those around me that things began to shift.

My journey however, is incredibly light compared to what I have witnessed, and experienced with those around me. I see clients on anti-depressants and/or anti-anxiety medication come to me on a daily basis.

This is what breaks my heart!

When I first started studying nutrition, I had no idea the impact food had on our mental state, nor the link between gut health and mental health!

Through my own journey of healing my gut, and taking my clients through the same processes, it has been so beautiful to witness the shifts mentally!

I’ve had clients come off anti-anxiety medication and antidepressants, turn their lives around, and change the way they look at themselves and the world by healing what was going on inside (and not just in the mind)!

Did you know that up to 95% (depending which study you read), of your serotonin a.k.a. your happiness or feel good hormone is produced in your gut!!

Serotonin is actually a natural antidepressant! However, it is naturally depleted by things such as recreational drugs and alcohol, as well as having an imbalance of your gut microbiome (good and bad bacteria).

So, if your gut isn’t happy and healthy and able to produce serotonin, it’s going to have a negative impact on your mental state, not just your physical health!

In fact, your gut actually acts like a second brain (they are even made up of the same tissue!)

The brain and gut are connected and also communicate through something called the VAGUS NERVE which relays messages about our physical and mental well-being between the two!

Crazy right!

Your diet and lifestyle choices play far more of a role in your mental health than you may have ever considered. The great news is, it’s never too late to start making gentle shifts and changes feel better from the inside out!

My Top Tips Include:

- Removing foods high in processed sugars - this feeds the bad guys in your gut causing the imbalance to worsen and affecting the production and effects of serotonin!

- Limiting alcohol consumption - as it is a natural depressant, and can have a dramatic affect on mood. It actually chemically alters the brain, lowering serotonin levels (our happy hormone remember).

- Exercise regularly, even if it is just for 20 minutes a day a few times a week - this promotes the release of endorphins, stimulates the brain, encourages blood flow, reduces stress, helps balance out the bacteria in your gut, and results in a clearer mental state.

- Eat a well-balanced diet full of wholefoods and micronutrients, to fuel the body and the mind providing it with the nutrients it needs to function optimally.

- Consider looking into an omega 3 supplement; my favourites being BePure Three and Nordic Naturals there have been studies to show this can help with anxiety levels.

- Get your vitamin D! Just think about how good you feel being out in the sunshine, low levels of vitamin D has been linked to low mood, anxiety and depression… so enjoy your 15 - 20 minutes of sun time a day, or again look at adding in a supplement.

- Consider the medication you are on that could be playing a role - e.g. the oral contraceptive pill has been linked to low mood, increased anxiety and depression (and I can speak to this first hand, my anxiety started when I was on the pill, and I couldn’t believe the clarity and change in mood I felt coming off… Oh and I haven’t had an anxiety attack since).

Side note: please check with your doctor before coming off any medication!

- Get enough sleep! Sleep has a dramatic impact on every single function in the body, including our mental health (have you ever noticed how a bad night's sleep often results in a poor mood in the morning… it goes a lot deeper than that in the science, but that’s enough evidence for me!)

A FINAL NOTE

Finally, I just wanted to pop in a little note to send yourself some love! Know that it is okay not to feel okay, that there are going to be days that you may not feel like your best self, we can’t be perfect and happy all of the time.

However, if you start to notice that it’s a bit of a trend, and your mood is constantly low, reach out for some support, talk to a friend, consult your doctor. Awareness is the first step in taking action.

And… if you are not facing any mental health issues, remember, everyone is on their own journey and we often don’t know what is going on in someone’s mind, the best thing we can do is be there as a listening ear and take care of our own mental health too! (Of course, reaching out for extra support if we feel someone needs it too though). I’ve popped a link to the helplines below.

So, as part of mental health awareness week (and as an ongoing practice), check in on those around you, even the ones smiling the most and with the most positive energy, sometimes they are the ones hurting the most!

RESOURCES

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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Strengthen | Heal | Nourish

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THE 3 KEY WAYS TO KNOW IF YOU ARE OVULATING!

02 / FEBRUARY / 2022

SHEREE'S HEALTH DIARIES

SIGNS YOU ARE OVULATING

READY TO BALANCE YOUR HORMONES?

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5 WAYS TO RESET YOUR HORMONES AFTER THE HOLIDAYS

26 / JANUARY / 2022

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5 WAYS TO RESET YOUR HORMONES

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WHY I AM NOT A FAN...

WHAT I RECOMMEND INSTEAD

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4 SIMPLE STEPS TO WORKING OUT THIS SILLY SEASON

22 / DECEMBER / 2021

SHEREE'S HEALTH DIARIES

HERE ARE MY TOP 4 TIPS BELOW!

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MY 10 BIGGEST LESSONS FROM 2021

15 / DECEMBER / 2021

SHEREE'S HEALTH DIARIES

MY 10 LESSONS:

BONUS LESSON

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TOP 5 GIFTS FOR YOUR HEALTH NUT THIS CHRISTMAS!

08 / DECEMBER / 2021

SHEREE'S HEALTH DIARIES

GIFT IDEAS

BONUS GIFT

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5 SIMPLE STEPS TO LOVING YOURSELF MORE

24 / NOVEMBER / 2021

SHEREE'S HEALTH DIARIES

BREAKING IT DOWN

HERE WE GO...

SHEREE BEAUMONT

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TOP TIPS FOR PERIOD PAIN

17 / NOVEMBER / 2021

SHEREE'S HEALTH DIARIES

MY TOP TIPS FOR PERIOD PAIN

FINAL THOUGHTS

SHEREE BEAUMONT

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POST GUT FAST REFLECTION

2 / JUNE / 2021

SHEREE'S HEALTH DIARIES

MY EXPERIENCE THIS ROUND

UPS & DOWNS

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MENTAL HEALTH AWARENESS WEEK

23 / September / 2020

Wellness

My Top Tips Include:

A FINAL NOTE

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