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.
Bonus Week: Integration & Celebration
Welcome to your bonus journaling week! You’ve spent sixpowerful weeks exploring, growing, and connecting with yourself. Now it’s time to pause, reflect, and celebrate the journey you’ve been on. If you're just joining us, we recommend starting from Week 1 to experience the full 6-week journey.
Take a moment to find a quiet, comfortable space with ajournal and a pen. Let’s dive into some reflection that will help you integrateeverything you’ve discovered and set a clear intention for the next chapter.
Prompt 1: Looking Back
What are three of the most powerful insights or shifts you’ve experienced? How have these changed the way you see yourself or your life?
Prompt 2: Celebrate Your Wins
What are the small or big victories you want to celebrate? Maybe a moment of courage, a new habit, or a fresh perspective. How did you show up for yourself in ways you hadn’t before?
Prompt 3: Challenges as Teachers
We all face obstacles what challenges came up during this time? What lessons did you learn from them? How did these moments help you grow or deepen your understanding of yourself?
Prompt 4: Current Self Check-In
Right now, how do you feel? How does the person you are today compare to who you were at the start of this journey?
Prompt 5: Vision Forward
Looking ahead, what do you want to invite more of into your life? What habits, mindsets, perspectives or feelings will you nurture to keep your growth going?
Prompt 6: Letter to Future Self
Write a short letter to yourself three months from now. Remind yourself of your strength, your dreams, and your commitment to continue growing. Imagine theencouragement and support you’d want to hear.
Connect on Instagram @livewellnz
Journaling Series | From Stuck to Aligned
Week 6: Embodiment "Becoming Her"
Welcome to Week 6 of the From Stuck to Aligned journaling series. If you're just joining us, we recommend starting from Week 1 to experience the full 6-week journey.
This week is all about embodiment.
You’ve built awareness, connected with yourself, created a vision, released what no longer serves you, and started forming new habits. Now it’s time to become the version of you that you’ve been growing into.
Journaling Prompt
Who am I becoming? What does she believe, what are her values, how does she care for herself, and how does she show up in the world?
Affirmation
I am already her. I step into the version of me that radiates clarity, confidence, and vitality.
This week, move through your days as her. Breathe as her. Choose as her. You’re no longer stuck. You’re moving forward.
Connect on social media @livewellnz.
Journalling Series | From Stuck to Aligned
Week 5: Rebuilding "New Habits, New You"
Welcome to Week 5 of the From Stuck to Aligned journaling series. If you're just joining us, we recommend starting from Week 1 to get the most out of this 6-week journey.
This week we begin rebuilding.
Now that you’ve created space by letting go, it’s time to bring in new habits that support the life you want to create. Focus on simple, intentional actions that feel good and sustainable.
Journaling Prompt
What habits, rituals, or small actions would support the life I want to create? How can I start integrating them this week?
Affirmation
Every small step I take leads me toward a life I love.
Notice how your habits make you feel. Choose the ones that leave you feeling grounded and aligned.
Connect with us on social media @livewellnz.
Journaling Series | From Stuck to Aligned
Week 4: Releasing "Letting Go of What No Longer Serves"
Welcome to Week 4 of the From Stuck to Aligned journaling series. If you're just joining us, we recommend starting from Week 1 to get the most out of this 6-week journey.
This week we focus on releasing.
Journaling Prompt
What beliefs or habits am I ready to let go of? What am I afraid might happen if I release them, and what might I gain?
Affirmation
I release what no longer serves me and trust in what lies ahead.
Connect on social media @livewellnz.
Journaling Series | From Stuck to Aligned
Week 3: Vision "Creating a Clearer Picture"
Welcome to Week 3 of the From Stuck to Aligned journaling series. If you're just joining us, we recommend starting from Week 1 to follow the full 6-week journey.
This week is about vision.
Journaling Prompt
If nothing were holding me back, what would I love my life to look and feel like 6 months from now? What does my dream day look like?
Affirmation
I am the author of my life. I give myself permission to dream big.
Connect on social media @livewellnz.
Journaling Series | From Stuck to Aligned
Week 2: Self-Connection – "Listening to My Inner Voice"
Welcome to Week 2 of the From Stuck to Aligned journaling series. If you're just joining us, we recommend starting from Week 1 to get the full experience of this 6-week journey.
This week is all about self-connection.
Sometimes we’re so used to outside noise that we forget to listen to ourselves.
That quiet inner voice often knows exactly what we need, how we feel, and what our next step is.
Journaling Prompt
When was the last time I truly felt like myself? What does my inner voice want me to know today?
Take a moment to get quiet before writing. Sit outside, sipyour morning tea, or just take a few deep breaths.
Affirmation
My intuition speaks clearly.
I trust the wisdom that lives within me.
Connect on social media @livewellnz.
Journaling Series | From Stuck to Aligned
Week 1: Awareness – "Where Am I At Right Now?"
Welcome to Week 1 of the From Stuck to Aligned journaling series. Over the next 6 weeks, we’ll take time to reflect, reset, and reconnect with ourselves through simple prompts and affirmations.
This week is all about awareness.
Before we can create change, we need to understand where we are right now.
Notice what feels off, heavy, or out of alignment without judging yourself.
Journaling Prompt:
What in my life currently feels heavy, draining, or misaligned? How long have I felt this way, and what might it be trying to show me?
Affirmation:
I lovingly witness my life without judgment. Awareness is the first step to change.
Let this be a week of gentle observation. Just notice. Thatis where the shift begins.
Connect on social media @livewellnz.
In this episode, Sharlene explores the benefits of a rawvegan or high-raw plant-based lifestyle in a grounded and practical way. From increased energy to clearer skin and better digestion, you'll learn what eating raw can do for your body and mind. She also shares how to approach itrealistically, especially during colder months, and highlights essential kitchen tools like blenders, food processors, and dehydrators that make preparing raw meals easier.
You’ll also hear about the work of Dr. Brooke Goldner, whohas helped many people heal chronic illness through raw plant-based nutrition.
Whether you’re raw-curious or looking to go deeper, this episode offers a balanced introduction.
What You’ll Learn:
The core benefits of eating a raw vegan or high-raw diet
Tips for staying warm while eating raw in winter
Recommended tools to make raw food preparation easier (including options for every budget)
Why you don’t need to be 100% raw to experience the benefits
A brief look into Dr. Brooke Goldner’s “hyper-nourishment” protocol
Resources Mentioned:
Vitamix, NutriBullet, and other blender options
Coffee grinders for flax and chia seeds
Food processors and dehydrators for raw food prep
Dr. Brooke Goldner's work: https://www.goodbyelupus.com
Connect on Social Media @livewellnz