Week 6 · Glow From Within
This is part of Becoming Her: The 8-Week Reset.
Boost your inner radiance through mindful nutrition.
Journal Prompt: What can I add to my day that helps me feel more energised and radiant?
Reset Action: Add a superfood like spirulina, chlorella, or barley grass to your meals.
Connect on Instagram @livewellnz
Week 5 · Vision & Alignment
This is part of an eight-week series called Becoming Her: The 8-Week Reset.
End the year by aligning your goals with how you want to feel.
Journal Prompt: What do I want to feel and experience more of in 2026?
Reset Action: Create a vision board that reflects your desired energy.
Follow on Instagram @livewellnz
Week 4 · Feminine Rhythm & Movement
This is part of an eight-week series called Becoming Her: The 8-Week Reset.
Move your body with purpose and ease.
Journal Prompt: What type of movement makes me feel more connected to myself?
Reset Action: Add five to ten minutes of stretching or mobility each morning.
Connect on Instagram @livewellnz
Week 3 · The Outer Glow-Up
This is part of an eight-week series called Becoming Her: The 8-Week Reset.
Feel renewed by caring for yourself inside and out.
Journal Prompt: How do I want to feel when I look in the mirror?
Reset Action: Do a mini glow-up: hair, skin, nails, or (and) a space in your home refresh.
Connect on Instagram @livewellnz
Week 2 · Whole Nourishment
This is part of an eight-week series called Becoming Her: The 8-Week Reset.Feed your body and mind with foods that energise you.
Journal Prompt: What does it mean for me to eat and live in a way that truly nourishes me?
Reset Action: Add more whole foods this week and limit processed ones.Connect on Instagram @livewellnz
Week 1 · Energy & Foundations
This is part of an eight-week series called Becoming Her: The 8-Week Reset.Rebuild your energy and reconnect with your body.
Journal Prompt: How does my body feel right now, and what needs more attention?
Reset Action: Check your iron levels and focus on iron-rich foods like lentils, tofu, spinach, sesame seeds, or spirulina.
Take a sleep audit and come up with ideas to help sustain better sleep patterns.
Connect on Instagram @livewellnz
In this episode, Sharlene talks about how to get enough iron on a plant based diet.
Dr Libby says women need to eat for iron, highlighting how important it is to be mindful of this mineral, especially during busy or demanding seasons of life.
A big part of supporting iron levels is also about lifestyle. Reducing your toxic load, managing stress, and eating whole, clean foods all help your body absorb and use iron more effectively.
Iron rich plant based foods:
Lentils and chickpeas
Tofu and tempeh
Pumpkin, sunflower, seasme seeds (Tahini) and quinoa
Dark leafy greens like spinach and kale
Green peas, spirulina, and barley grass
Blackstrap molasses and fortified grains
Learn how to support your iron naturally and feel stronger from the inside out.
In this episode, Sharlene talks about how to get enough omega 3 on a plant based diet. She explains why these essential fats are important for your brain, heart, and overall health.
You’ll learn how foods like flaxseed, chia, and hemp provide plant based omega 3, and how algal oil gives you DHA and EPA directly from plants.
Sharlene also shares Dr Brooke Goldner’s Hyper Nourish Smoothie, made with simple ingredients that help your body heal and thrive.
Dr Brooke Goldner’s Hyper Nourish Smoothie Recipe
75 percent dark leafy greens such as spinach, kale, or romaine
25 percent fruit such as bananas, mango, or berries
2 tablespoons flaxseed or chia seeds for omega 3
Enough water (or Almond milk) to blend into a smooth consistency
Blend until creamy and enjoy as a daily way to boost your plant based omega 3 intake and overall nourishment.
For more on Dr Goldner’s work and recipes, visit goodbyelupus.com
Connect on Instagram @livewellnz
In this episode, we talk about how you can get enough protein while eating plant-based. Sharlene shares examples from athletes who prove that you can build strength, power, and muscle without meat.
You’ll hear about Nimai Delgado, a bodybuilder who has never eaten meat, Torre Washington, who has trained and competed on a plant-based diet for over 20 years, and Patrik Baboumian, the record-holding strongman featured in The Game Changers.
We explore what foods you can eat to meet your protein needs and how plants provide all the essential amino acids your body needs to build and repair muscle.
Connect on Instagram @livewellnz
Self-care is about you as a whole: physical, mental, and emotional. It’s less about treating yourself once in a while and more about creating habits that support how you feel every day.
Take a moment to reflect on what self-care means to you, and how to make it something real, simple, and sustainable.
Connect on Instagram @livewellnz
The Body Mind Connection
Our body and mind are always in conversation. The way you move, breathe, and care for yourself directly shapes how you think and feel. In this episode, Sharlene shares how small daily choices can help you feel more balanced, present, and connected.
Simple ways to strengthen the body–mind connection:
Pay attention to your self-talk. Notice the tone of your inner voice and how it affects you.
Move with purpose. Good posture, gentle movement, and Pilates all help you connect with your body and shift your state of mind.
Choose foods that make you feel good. Nourish your body with meals that support your energy and mood.
Shift your language. Swap self-criticism for words that are kind, encouraging, and supportive.
Listen in to reconnect with your body, calm your mind, and feel your best from the inside out.
In this micro episode, Sharlene talks about the healing power of nature. Spending time outdoors, even for a few minutes, can calm the mind, steady the breath, and bring a sense of peace. Whether it’s walking along the beach, sitting under a tree, or feeling the grass beneath your feet, nature has a way of grounding us and helping us reconnect with ourselves.
You don’t need to make it complicated. Step outside, breathe in fresh air, and let your senses take in the colours, sounds, and stillness around you. These small moments can shift your mood, clear your thoughts, and restore your energy.
Listen when:You need a reminder to slow down, breathe, and let nature do its quiet work.
In this short episode, Sharlene shares a simple yet powerful reminder to pause. Taking a deep inhale and a slow exhale before responding in conversation can shift your entire energy. It gives your nervous system a moment to reset, your mind space to think clearly, and your words a sense of calm intention.
Take small pauses throughout your day. Step away from your phone, take a mindful breath between tasks, or sit in quiet for a minute. These small moments of stillness help you come back to yourself, restore balance, and move through your day with more awareness.
Listen when:You feel rushed, reactive, or disconnected and need a gentle reset to return to calm.
In this short episode, I share a simple yet powerful confidence cue you can practice every day: stand tall, lift your chin lightly, and breathe in and out slowly. These small shifts in posture send strong signals to the brain, helping you feel more confident and present in the moment.
I also talk about how leaders like Tony Robbins use state changes in the body at their events and programs to create instant shifts in energy and mindset.
This episode is a reminder that you don’t have to wait for motivation to show up, your body can be the switch.
Takeaway: Change your body, and you change your state.
Small shifts in how you talk to yourself can change the way you move through your day. In this episode, we cover three simple yet powerful reframes:
From “I have to…” to “I get to…” – turning obligation into gratitude.
From “I messed up” to “I learned something” – seeing mistakes as growth.
From “This is too much” to “I can take one small step” – breaking overwhelm into doable action.
These shifts take seconds, but they help you feel lighter, more capable, and more in control.
In this short episode, I guide you through a simple 1-minute practice to reset your mindset with gratitude. All it takes is a deep breath, pausing to think of one thing you’re grateful for, letting yourself feel it fully, and then gently bringing a second to mind.
Practicing gratitude daily doesn’t just shift your perspective in the moment, research shows it can reduce stress, boost mood, and help train your brain to notice the good more easily. Over time, this small habit builds resilience and a more positive outlook.
Take a minute with me today to reconnect with what matters and invite in a little more calm and appreciation.
In this micro-episode, we explore the 1% shift technique. The idea that tiny, consistent improvements compound into big change. Instead of waiting for everything to be perfect, you create momentum by focusing on small, doable steps that move you forward.
Perfection often holds us back, while progress frees us to act. That one percent improvement, repeated daily, is what creates transformation.
Quote Highlight: Progress over Perfection
Today's episode is a repost of the "5 Inspirational Quotes" episode.
Connect with me on Instagram @livewellnz
Today's repost episode has been one of our most popular episodes, enjoy !
In this episode of the Livewell Podcast, Sharlene dives intothe benefits of rebounding, using a mini trampoline as a fun and effective fitness tool.
Having had a rebounder for over 10 years, Sharlene sharesher personal experience of how it has helped her improve energy levels and boost overall health.
She discusses the science behind why rebounding is sobeneficial, including its positive impact on endorphins, the lymphatic system, and more.
Learn how this low-impact exercise can be an enjoyable partof your fitness routine. Plus, Sharlene shares a curated Spotify playlist to keep you moving while you rebound!
Key Takeaways:
The health benefits of rebounding, including boostingenergy.
Why regular use of a rebounder helps with endorphins, mood, and lymphatic drainage.
Additional ways to stimulate the lymphatic system, includingmassage and foods that support lymphatic flow.
Resources:
Spotify Rebounder Playlist
Rebounder - Pop
https://open.spotify.com/playlist/5VmSsaqTjH9ezsTb2qhzbp?si=1KKkm6doS6ycJoWNwg7Jbw
Rebounder - Lounge
https://open.spotify.com/playlist/2oViyjvEccwrbj7w6ksQRA?si=rksKZ06pSh-rIILPMDWEKA
Thank you for listening. Remember to always listen to yourbody and safety first when exercising on a rebounder.
Connect with Sharlene:
Instagram @livewellnz
Don't forget to subscribe, rate, and share this episodewith someone who could benefit.
Livewell Podcast Disclaimer
The information provided in this podcast is for generalinformational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with anyquestions you may have regarding a medical condition or health concern.
While I share my personal experiences and insights, Iencourage you to do your own research and consult with a professional before making any changes to your diet, lifestyle, or wellness routine. Your health journey is unique, and what works for me or others may not be suitable for you.
By listening to this podcast, you agree that I am notresponsible for any decisions or actions you take based on the content shared here. Always prioritize your health and well-being and seek guidance from trusted professionals when needed.
Walking Meditation: From Stuck to Aligned
This 20-minute walking meditation is created to support your journey through the From Stuck to Aligned journaling series. If you haven’t already, you can listen to the previous episodes in this series to follow along week by week.
This meditation is a chance to reconnect with yourself and return to your body through mindful movement.
You can do this walk anywhere. In your neighborhood, at the beach, in nature, or even indoors. Let it be a moment to slow down, breathe, and reflect on who you’re becoming.
Connect on Instagram @livewellnz.