Setting New Year goals for canicross doesn’t have to mean burnout, injury, or unrealistic expectations. In this episode, we explore how women can set realistic, sustainable canicross goals by focusing on three powerful foundations: Rest, Fuel, and Move.

Whether your goal is to run further, feel fitter, or simply enjoy time outdoors with your dog, this episode will help you start the year feeling confident, supported, and motivated.

🐕‍🦺 1:1 Canicross & Personal Training Coaching Looking for personalised support with your fitness, running, or canicross journey?

👉 Learn more about my 1:1 personal training package here:

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Perfect for complete beginners, nervous dogs, and anyone looking for a low-cost, accessible way to get outside and feel better.

🐾 Skye & Daisy would love to meet you! Come join our little Golden Tails & Trails pack and discover how fun Canicross can be. Ready to try it for yourself?

👉 Book your Online Canicross Taster Session here:

https://wellness-and-wellies.sumupstore.com/product/online-1-1-taster-session 

👉 Connect with us: Instagram: @golden_tails_and_trails Facebook: DogFit Ludlow TikTok: @goldentailsandtrails

Email me: wellnessandwelliesuk@gmail.com 

🐾 Skye & Daisy would love to meet you! Come join our little Golden Tails & Trails pack and discover how fun Canicross can be. Ready to try it for yourself?

👉 Book your Online Canicross Taster Session here:

https://wellness-and-wellies.sumupstore.com/product/online-1-1-taster-session 

👉 Connect with us: Instagram: @golden_tails_and_trails Facebook: DogFit Ludlow TikTok: @goldentailsandtrails

Email me: wellnessandwelliesuk@gmail.com 

• Join my 5-Week Coaching Program → 

• Wellosophy Products I love for weight loss → 

• DOGFIT taster Session

Struggling to shift stubborn weight, especially around menopause? Walking might sound too simple, but when you combine it with the joy (and accountability!) of your dog, it becomes one of the most powerful tools for long-term weight loss and wellbeing.

In this episode, I share how daily walks with your dog can help you burn calories, reduce stress, and build sustainable habits that stick. You’ll learn why consistency matters more than intensity, how to turn your walks into mini fitness sessions, and the surprising mental health benefits that make walking just as important as hitting the gym.

Whether you’re a seasoned runner, a busy mum, or someone just starting their health journey, this episode will show you how to use your four-legged friend as your ultimate fitness partner.

What You’ll Learn in This Episode:

• Why walking is underrated (but highly effective!) for weight loss

• How your dog can help keep you accountable and motivated

• Easy ways to increase calorie burn on your walks

• The mental health benefits of walking outdoors

• How to build walking into your daily routine—even on busy days

Links & Resources:

• Join me on DogFit and discover the joy of running or walking with your dog

• Download the Rest, Fuel, Move 90-Day Fitness Planner to track your progress 

• Join my 5-Week Coaching Program → 

• Wellosophy Products I love for weight loss → 

• Share this episode with a friend who needs encouragement 💕

The Menopause Reset A 5-week, 1:1 coaching programme designed just for women in menopause.

What makes this different? ✅ Nutrients that support your hormones & metabolism ✅ Fitness you can actually enjoy and stick to ✅ Weekly 1:1 support, guidance, and accountability ✅ A proven plan – I lost half a stone in 5 weeks, and you can too

• Join my 5-Week Coaching Program → 

• Wellosophy Products I love for weight loss → 

• Share this episode with a friend who needs encouragement 💕

The Mindset Shift That Helped Me Lose Half a Stone in 5 Weeks

Have you ever felt like no matter what you do, the weight just won’t budge — and it starts to affect the things you love? That was me not too long ago.

In today’s episode, I’m sharing the real beginning of my journey to losing half a stone in 5 weeks — and it’s not what you might think. It wasn’t about food or exercise at first. It was about mindset.

👉 In this episode, you’ll hear:

• The turning point moment when I knew something had to change

• How peri-menopause weight gain started to impact my running and my confidence

• Why motivation wasn’t enough — and what I did instead

• The simple mindset shift that set me up for lasting results

This is part one of a 2-episode mini-series. Next time, I’ll take you behind the scenes of the practical steps I used — tracking my food, getting serious about sleep, and my simple Rest, Fuel, Move approach.

✨ If today’s episode resonates with you, and you’re ready to start your own 5-week transformation, check out my 5-Week Coaching Program. It’s designed to help you shift your mindset, build simple habits, and finally feel like yourself again. [Insert Link]

👉 Reserve yours here: Oriflame Metabo Boost VIP Link

Weight gain and cravings during menopause can feel like an uphill battle. Many women are turning to GLP-1 medications like Mounjaro to help—but are they the only option?

In this episode of Menopause and Motherhood, I’ll explain how GLP-1s work, the pros and cons of prescription weight-loss medications, and why they’re becoming so popular with midlife women. Then, I’ll introduce you to a new, natural alternative: Oriflame’s Wellosophy Metabo Boost.

Metabo Boost contains a unique TCI-1 formula that has been shown in vitro to boost GLP-1 naturally, helping reduce cravings, support metabolism, and keep you feeling fuller for longer—without the side effects or the hefty price tag of prescriptions.

What you’ll learn in this episode:

• What GLP-1 medications like Mounjaro are and how they work
• Why menopausal women are turning to these drugs
• The benefits and limitations of GLP-1 prescriptions
• How Metabo Boost offers a natural, daily alternative
• How to claim your VIP discount + early access

Resources & Links:

• 🌱 Join as a VIP and Reserve your Oriflame Metabo Boost: Click here
• Join our Menopause and Motherhood Facebook community: https://www.facebook.com/groups/739217206907805 

• Take the Oriflame NovAge+ Skin Scan Quiz → https://uk.oriflame.com/?store=UK-sjladums# 

• Wellness pack for women → Wellness pack for women

• Join the Facebook community → https://www.facebook.com/groups/739217206907805 

Are you struggling with low mood, lack of motivation, or feeling like you’ve lost yourself during perimenopause? You’re not alone. In this episode, I open up about my own experience with perimenopause and depression — including the mornings I can barely get out of bed — and share three practical tips that have helped me look after my mental health.

We talk about why hormonal changes can impact your mood, why exercise is such a powerful tool for your mental wellbeing, and how small daily actions can make a big difference.

What You’ll Learn in This Episode:

• How perimenopause affects brain chemistry and mood

• Why exercise can boost your mental health (even in small amounts)

• My 3 top tips for supporting your mental wellbeing in perimenopause

• How to create moments of joy on even the hardest days

If you’re navigating perimenopause and feeling low, this episode is here to remind you: you are not alone, you are not broken, and there is hope.

• Take the Oriflame NovAge+ Skin Scan Quiz → https://uk.oriflame.com/?store=UK-sjladums# 

• Join my Facebook group → https://www.facebook.com/groups/739217206907805 

Are you suddenly battling breakouts, dryness, or redness during menopause? You’re not imagining it — hormonal changes in midlife can completely change your skin. In this episode of Menopause and Motherhood, I explain exactly why menopausal skin can be so unpredictable, the most common challenges women face, and simple, science-backed tips to help restore your glow.

I also share how Oriflame’s NovAge+ range is designed to target your skin’s needs during menopause and how you can take their free skin scan quiz to get your own personalised skincare routine in minutes.

What You’ll Learn in This Episode:

• The hormonal changes that cause menopausal skin to become dry, sensitive, or spot-prone.

• The most common midlife skin concerns — from jawline acne to pigmentation.

• How to tweak your skincare routine for better results.

• The key ingredients that can help hydrate, smooth, and protect your skin.

• Why personalised skincare can save you money and frustration.

Email me wellnessandwelliesuk@gmail.com and let me know if you would like the digital or paper planner.

🍽️ Feeling stuck with weight loss? 📱 Wondering if food tracking actually helps? 🤯 Confused between RH Fitness, MyFitnessPal, or going old-school?

This one’s for YOU 👇 ✅ Real talk on why food tracking works in menopause ✅ Which app I use (hint: RH 💪) vs. what I recommend for beginners ✅ PLUS — a sneak peek at my new 90-day planner: Rest. Fuel. Move. ✍️📓

Trying to lose weight in menopause and not sure whether to eat before or after your workouts? You’re not alone! In this episode of Menopause and Motherhood, we’re diving into one of the most common questions I get asked:

“When should I eat to burn fat, build muscle, and feel energised — before or after exercise?”

If you're navigating midlife, managing hormones, and juggling motherhood, you need practical strategies that work with your lifestyle — not against it. I’ll share simple, science-backed tips on fueling your body the right way around your workouts to support weight loss, muscle tone, and better energy.

• Why the timing of your meals matters more during menopause

• Should you eat before a workout to lose weight — or after?

• The difference between fasted and fueled exercise in midlife

• What types of snacks support fat loss, energy, and recovery

• How the Oriflame meal replacement shake makes it all so much easier

Got a question about fitness, menopause, or weight loss? Let’s chat! 📸 Instagram: @wellness_and_wellies 🌐 Website: www.wellnessandwellies.co.uk  📩 Email: wellnessandwelliesuk@gmail.com 

• Follow and leave a quick review on your podcast app

• Share it with a friend who’s working on their midlife fitness goals

• Browse the show notes for helpful links, tips, and products

Click the link below register as a VIP and get 10% off your first order 

Post Workout Shake

Today we’re diving into something that comes up a lot in our community — meal replacement shakes. Are they helpful? Harmful? A quick fix or a practical tool?

Well, especially for those of us going through menopause, and juggling work, kids, and everything in between — sometimes, just getting breakfast in can feel like an achievement.

So, let’s talk about it. I’ll walk you through the pros and cons of meal replacement shakes, and then share how I’ve found a balance — especially with a brand I now trust and love: Oriflame’s Wellness Shake.

Click the link below register as a VIP and get 10% off your first order 

Post Workout Shake

Best Post-Workout Fuel for Menopausal Weight Loss: What Busy Mums Need to Know

Are you working out but not seeing the weight loss results you hoped for in midlife? 😩 You might be missing one of the most important pieces of the puzzle: what you eat after your workout.

In this episode, I’m sharing exactly what menopausal women need in their post-exercise fuel to support:

• Fat loss 🔥

• Muscle recovery 💪

• Hormone balance ⚖️

• Long-lasting energy ✨

I’ll walk you through the key nutrients your body is craving during this stage of life, why protein and fibre are non-negotiable, and the affordable, no-fuss shake that’s been working brilliantly for me — especially as a busy mum!

If you're navigating menopause, juggling motherhood, and trying to take care of your body… this episode is for you. 💕

What You’ll Learn:

• Why post-workout nutrition is even more important during menopause

• How the right fuel can support weight loss and reduce cravings

• The ideal combo of protein, fibre, and vitamins for midlife recovery

• My personal take on a quick, affordable shake that’s keeping me on track

• Tips for simplifying your routine without sacrificing your health goals

Links & Resources:

• 💬 Want to know more about the shake I mentioned? Click the link below register as a VIP and get 10% off your first order 

Subscribe & Share: If you found this episode helpful, please subscribe, leave a review, and share it with another amazing midlife woman who deserves to feel strong, supported, and unstoppable 💖

Are you struggling with menopause symptoms and feeling unsure how to bring them up with your doctor? You’re not alone — and you don’t have to suffer in silence. In this empowering episode, [Your Name] shares practical tips to help you prepare for your appointment, communicate confidently, and advocate for the care you deserve.

We cover: ✅ Why your symptoms are valid and should be taken seriously ✅ How to track and present your symptoms clearly ✅ What treatment options you can ask about — including HRT and lifestyle support ✅ Questions to ask your doctor (and how to handle being dismissed) ✅ Why it’s OK — and important — to stand up for your health

Whether you’re in perimenopause, menopause, or beyond, this episode will give you the tools to speak up and get the help you need.

You can check it out here.

 In this episode of Menopause and Motherhood, we’re getting real about the vitamins and minerals that can make a HUGE difference to your energy, mood, and hormone health during perimenopause and menopause.

I’m sharing: ✅ The five key nutrients you really need in midlife ✅ How they help with energy, mood, and menopause symptoms ✅ The best ways to get them naturally from food ✅ When a supplement might actually make sense

I’ll also give you simple, practical food tips to help you nourish your body — even on the busiest mum days.

✨ Because taking care of yourself isn’t selfish — it’s essential.

Use the link for 15% off at checkout

In this episode of Menopause and Motherhood, we’re tackling one of the most common midlife symptoms: feeling exhausted all the time. If your energy is low no matter how much sleep you get, it could be more than just “busy mum life” — it could be your body missing key nutrients during the hormonal rollercoaster of menopause.

We’ll explore:

• Why energy drops during perimenopause and menopause
• The essential vitamins and minerals women over 40 need more of
• How nutrition impacts mood, brain fog, and even belly fat
• A simple way I’ve started supporting my body that’s actually made a difference

No fads, no fluff — just real talk about what your body needs in midlife and how to feel a little more like you again.

Lets Connect:

www.wellnessandwellies.com 

wellnessandwelliesuk@gmail.com 

I breaks down the Lydiard running method, a legendary endurance-based training approach that focuses on low-stress, high-reward aerobic running. Perfect for women in perimenopause, menopause, or postmenopause, this method prioritizes fat-burning, metabolic health, and sustainable fitness—no high-intensity workouts required.

You’ll learn:

• What the Lydiard Method is and why it works for midlife women

• How aerobic running supports weight loss after 40 and 50

• A simple weekly running routine designed for hormonal health and fat loss

• Why easy-paced runs and hill workouts beat HIIT for managing menopausal belly fat

• How to start running safely in menopause—even if you’re a complete beginner

If you’re tired of quick-fix fitness fads and want a grounded, proven method to improve your health, manage your weight, and feel strong again, this episode is for you.

👉 Don’t forget to subscribe, leave a review, and share this with a friend who’s ready to take back control of her health in midlife.

DogFit Info

Follow Daisy on Social Media 

TikTok: @goldenretrieverdaisy

IG: @goldenretrieverdaisy2025

hormone changes affect metabolism, and which workouts are best for midlife women. We cover joint health, fat-burning strategies, and how to exercise without triggering stress or burnout.

Plus, get easy, practical tips for adding walking or running into your busy daily routine — even if you're short on time or new to fitness

Mother Cuppa Tea

Try one of the wonderful blends using the link below.

Which one are you going to try first? 

https://mothercuppatea.refr.cc/BrewCrew/u/ladums?s=sp&t=cp

👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks 

Use the code Arbonne10 for a 10% discount

Lets Connect:

www.wellnessandwellies.com 

wellnessandwelliesuk@gmail.com 

Whether you're navigating perimenopause, full-blown menopause, or just trying to stay grounded amid life's changes, this episode offers real talk, gentle humour, and expert-backed tips to help you feel more balanced—puppy or not.

DogFit Info

Follow Daisy on Social Media 

TikTok: @goldenretrieverdaisy

IG: @goldenretrieverdaisy2025

hormone changes affect metabolism, and which workouts are best for midlife women. We cover joint health, fat-burning strategies, and how to exercise without triggering stress or burnout.

Plus, get easy, practical tips for adding walking or running into your busy daily routine — even if you're short on time or new to fitness

Mother Cuppa Tea

Try one of the wonderful blends using the link below.

Which one are you going to try first? 

https://mothercuppatea.refr.cc/BrewCrew/u/ladums?s=sp&t=cp

👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks 

Use the code Arbonne10 for a 10% discount

Lets Connect:

www.wellnessandwellies.com 

wellnessandwelliesuk@gmail.com 

If you're navigating perimenopause, menopause, or struggling with stubborn weight gain, poor sleep might be the missing link. Discover how sleep impacts your metabolism, cravings, cortisol, and overall hormonal health — plus 5 simple, actionable tips to improve your sleep starting tonight. Prioritize rest, balance your hormones, and support sustainable weight loss — no extreme diets or workouts required.

hormone changes affect metabolism, and which workouts are best for midlife women. We cover joint health, fat-burning strategies, and how to exercise without triggering stress or burnout.

Plus, get easy, practical tips for adding walking or running into your busy daily routine — even if you're short on time or new to fitness

Mother Cuppa Tea

Try one of the wonderful blends using the link below.

Which one are you going to try first? 

https://mothercuppatea.refr.cc/BrewCrew/u/ladums?s=sp&t=cp

👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks 

Use the code Arbonne10 for a 10% discount

Lets Connect:

www.wellnessandwellies.com 

wellnessandwelliesuk@gmail.com 

@thefleximum on social media 

You'll learn how walking and running impact weight loss after 40, how hormone changes affect metabolism, and which workouts are best for midlife women. We cover joint health, fat-burning strategies, and how to exercise without triggering stress or burnout.

Plus, get easy, practical tips for adding walking or running into your busy daily routine — even if you're short on time or new to fitness

Mother Cuppa Tea

Try one of the wonderful blends using the link below.

Which one are you going to try first? 

https://mothercuppatea.refr.cc/BrewCrew/u/ladums?s=sp&t=cp

👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks 

Use the code Arbonne10 for a 10% discount

Lets Connect:

www.wellnessandwellies.com 

wellnessandwelliesuk@gmail.com 

@thefleximum on social media 

Did you know that plastics like BPA can mimic oestrogen and potentially worsen menopausal symptoms like hot flushes, mood swings, and fatigue?

In this episode, I’m diving into: 👉 The hidden hormone disruptors in your daily life 👉 How plastic affects women during menopause 👉 5 easy, UK-friendly swaps to reduce your exposure

It's a must-listen for every health-conscious woman navigating menopause—or supporting someone who is. 💚

Mother Cuppa Tea

Try one of the wonderful blends using the link below.

Which one are you going to try first? 

https://mothercuppatea.refr.cc/BrewCrew/u/ladums?s=sp&t=cp

👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks 

Use the code Arbonne10 for a 10% discount

Lets Connect:

www.wellnessandwellies.com 

wellnessandwelliesuk@gmail.com 

@thefleximum on social media 

Ready to lose stubborn midlife weight and feel amazing again — without exhausting workouts? In this episode, we explore why power walking is the ultimate fat-burning, hormone-friendly workout for menopausal women. Plus, get a simple 6-week walking plan to boost metabolism, reduce belly fat, and lift your mood. Lace up those trainers — your reset starts now.

Mother Cuppa Tea

Try one of the wonderful blends using the link below.

Which one are you going to try first? 

https://mothercuppatea.refr.cc/BrewCrew/u/ladums?s=sp&t=cp

👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks 

Use the code Arbonne10 for a 10% discount

Lets Connect:

www.wellnessandwellies.com 

wellnessandwelliesuk@gmail.com 

@thefleximum on social media 

The UK’s highest court has ruled: under the law, “woman” means biological female. But what does that mean for menopause care, inclusive language, and the future of women's health?

📍In this episode, we explore: ✔️ Why women feel erased from their own healthcare ✔️ What this ruling changes in the NHS ✔️ Whether clarity can coexist with compassion

💬 Listen now and join the conversation → wellnessandwelliesuk@gmail.com  #MenopauseMatters #WomensHealth #SupremeCourt #InclusiveLanguage #HealthcareJustice #MidlifeVoice

Try the Energise blend using the link below.

https://mothercuppatea.refr.cc/BrewCrew/u/ladums?s=sp&t=cp

Struggling with menopause symptoms like anxiety, insomnia, low energy, or brain fog? In this episode, we explore how ashwagandha, a powerful adaptogenic herb, can support women naturally during perimenopause and menopause.

Discover the science behind ashwagandha for hormone balance, how it helps reduce stress and cortisol, supports better sleep, and improves mental clarity—all naturally and gently. Learn how to use ashwagandha safely, what to look for in a supplement, and how to include it in your daily wellness routine.

If you're looking for natural remedies for menopause, or searching for ways to manage menopause symptoms without HRT, this episode is packed with practical tips and herbal wisdom.

🎧 Tune in now to learn:

• What is ashwagandha and how it works

• Top benefits of ashwagandha for women over 40

• How to take ashwagandha for sleep, stress, and hormone support

• Why ashwagandha is one of the best natural supplements for menopause relief

#Ashwagandha #MenopauseRelief #NaturalMenopauseSupport #HormoneBalance #PerimenopauseHelp #SleepAndStressRelief #WomenOver40 #AdaptogensForWomen #HolisticHormoneHealth

as a home-educating mum navigating menopause, school runs, and wellness—all before 9AM.

From my 5:30 AM wake-up and solo workout, to a protein-rich breakfast and the joy of being woken by my daughter, I’m walking you through a typical morning that balances movement, mindset, and motherhood. Whether it’s a school day or a home education rhythm day, I’ve learned how powerful a grounded routine can be—especially during perimenopause.

If you’re a woman juggling menopause symptoms, homeschooling or flexi-schooling, and want to start your day with more intention (and less chaos), this one’s for you.

🎧 Listen now to hear:

• How early mornings support my hormonal health

• My favourite wellness rituals for menopause

• Blending school-day structure with home ed freedom

• Tips for a calm and connected start with your kids

Mother Cuppa Tea

Try one of the wonderful blends using the link below.

Which one are you going to try first? 

https://mothercuppatea.refr.cc/BrewCrew/u/ladums?s=sp&t=cp

👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks 

Use the code Arbonne10 for a 10% discount

Lets Connect:

www.wellnessandwellies.com 

wllnessandwelliesuk@gmail.com 

@thefleximum on social media 

From my 5:30 AM wake-up and solo workout, to a protein-rich breakfast and the joy of being woken by my daughter, I’m walking you through a typical morning that balances movement, mindset, and motherhood. Whether it’s a school day or a home education rhythm day, I’ve learned how powerful a grounded routine can be—especially during perimenopause.

If you’re a woman juggling menopause symptoms, homeschooling or flexi-schooling, and want to start your day with more intention (and less chaos), this one’s for you.

🎧 Listen now to hear:

• How early mornings support my hormonal health

• My favourite wellness rituals for menopause

• Blending school-day structure with home ed freedom

• Tips for a calm and connected start with your kids

Mother Cuppa Tea

Try one of the wonderful blends using the link below.

Which one are you going to try first? 

https://mothercuppatea.refr.cc/BrewCrew/u/ladums?s=sp&t=cp

👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks 

Use the code Arbonne10 for a 10% discount

Lets Connect:

www.fleximumlife.com 

thefleximum@gmail.com

@thefleximum on social media 

So today we’re chatting about women’s health, the menopause journey, and how a little thing — like a cup of tea — can become a powerful part of our daily rhythm.

This one’s for you. 💛

Mother Cuppa Tea

Try one of the wonderful blends using the link below.

Which one are you going to try first? 

https://mothercuppatea.refr.cc/BrewCrew/u/ladums?s=sp&t=cp

Give yourself grace. Build in rest. Laugh when you forget what day it is. And remember, this is a season—and it will pass.

If this episode resonated with you, share it with a friend who needs to hear it. And if you have your own tips or stories to share, I’d love to hear from you

Lets Connect:

www.fleximumlife.com 

thefleximum@gmail.com

@thefleximum on social media 

Energy FIZZ

👉 Plus, grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks 

Use the code Arbonne10 for a 10% discount

Wellness is about progress, not perfection. Give yourself grace and keep going. Your kids are learning resilience just by watching you. I am here to encourage you! 

👉 Plus, grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks 

Use the code Arbonne10 for a 10% discount

Lets Connect:

www.fleximumlife.com 

thefleximum@gmail.com

@thefleximum on social media 

www.wellnessandwellies.com to see my blog including the prompts and meal plan I mention in this episode

🍓🍓Strawberry protein for smoothies grab yours here

Use the code ARBONNE10 for 10% discount at checkout

Book Personal Training or Canicross 1:1 Sessions via my website

www.wellnessandwellies.com 

In this episode of Menopause and Motherhood podcast, we explore the science-backed benefits of creatine for peri-menopausal women.

From supporting muscle strength and lean body mass, to improving cognitive function, mood stability, and even bone health, creatine is more than just a gym supplement—it’s a powerful wellness tool for women navigating hormonal changes.

Whether you’re dealing with fatigue, brain fog, or loss of strength during your 40s and beyond, this episode breaks down how creatine can help you feel stronger, sharper, and more energized. Tune in to learn how to use creatine safely and effectively during peri-menopause and menopause.

Use the code ARBONNE10 for 10% off at checkout

💦 Grab some Electrolytes to stay hydrated 💦

Use the code ARBONNE10 for 10% discount at checkout

Book Personal Training or Canicross 1:1 Sessions via my website

www.wellnessandwellies.com 

Intermittent fasting (IF) has emerged as a popular method for weight management and overall health. But is intermittent fasting a good fit for menopausal women? Let’s explore the benefits, potential downsides, and how to incorporate IF into a busy lifestyle. 

Use the code ARBONNE10 for 10% off at checkout

Need more energy? Want to swap soda or fizzy drinks for something healthier?? Grab some FIZZ here

Use the code ARBONNE10 for 10% discount at checkout

Book Personal Training or Canicross 1:1 Sessions via my website

www.wellnessandwellies.com 

Is fasting suitable for menopausal women?

Today we dive into the benefits, risks, and best practices for fasting during menopause.

Use the code ARBONNE10 for 10% discount at checkout

Book Personal Training or Canicross 1:1 Sessions via my website

www.wellnessandwellies.com 

Lent is often associated with sacrifice, self-reflection, and spiritual renewal. But what if this sacred season could also serve as a turning point in your weight loss journey? With its 40-day structure, Lent provides a perfect opportunity to set new goals, build healthier habits, and find deeper motivation beyond just physical transformation.

Ready to embark on an exhilarating fitness journey with your furry companion? My DogFit® Couch-5K group Coaching program is designed to guide beginners from the couch to running 5K, all while strengthening the bond with your dog.

With coaching from me your certified Canicross trainer, you'll receive:

• An initial group consultation to outline the 8-week program and recommend the best Canicross equipment for you and your dog.
• Weekly training plans tailored to your progress.
• Regular check-ins via email or text to keep you motivated and on track.
• Expert advice on improving running and Canicross techniques, including cues, running form, stretching, strength training and nutrition advice.

Plus, upon completion, you'll earn a Couch to 5K Finisher prize to celebrate your success!

Join my supportive community and transform your fitness routine into a shared adventure with your dog. Sign up today and take the first step towards a healthier, happier lifestyle together. 

Complete the form to register your interest

The magnesium supplement I use is below

Magnesium vitamin and mineral supplement

On todays episode learn 5 ways that magnesium can help with Menopause and how you can increase the amount of magnesium through your diet.

Connect with me:

TikTok

Instagram

Facebook

Are you a Christian woman striving to live a healthier, more energised life while keeping God at the centre of your journey? Welcome to *Healthy Christian Mother*, the podcast designed to help you strengthen your body, nourish your soul, and embrace wellness through a Christ-centred lens. 

I am your host Sara-Jane, a certified personal trainer and nutritionist. In this podcast I aim to equip Christian moms like you with practical, faith-filled strategies to lose weight, boost energy, and cultivate a balanced lifestyle—all while honouring God in the process. 

Each episode dives deep into topics like: 

✅ Biblical wisdom on health and wellness 

✅ Sustainable weight loss and fitness for busy mums 

✅ Nutrition tips to fuel your body for God’s calling 

✅ Overcoming emotional eating and negative body image 

✅ Creating a Christ-centred mindset for lasting health 

Whether you’re looking to improve your physical health, grow in your faith, or simply find encouragement on your journey, *Healthy Christian Mother* is here to support you every step of the way. Let’s walk this path together—stronger, healthier, and more faith-filled than ever! 

🎧 Tune in now and start living your healthiest life for His glory! 

If you’ve been struggling with unexpected weight gain despite your best efforts, it might be due to common nutrition mistakes. Here are three major pitfalls that could be sabotaging your progress and how to fix them.

Don’t forget to subscribe, leave a review, and share this episode with someone who could benefit from this valuable information.

Your support means that more people can access this valuable information.

Want to learn more? Here are your next steps!

Step 1: Join the friends of the show here

Step 2: Work with me 1:1 here

Step 3: Learn about my weight loss framework course here

Love and light

SJ

Join me as we explore these strategies in depth and I provide practical tips to help you navigate this challenging but manageable phase of life.

Understanding your body's needs is the first step toward reclaiming your health and vitality.

Tune in now to learn how to lower cortisol levels and effectively lose weight after 40!

Don’t forget to subscribe, leave a review, and share this episode with someone who could benefit from this valuable information.

Your support means that more people can access this valuable information.

Want to learn more? Here are your next steps!

Step 1: Join the friends of the show here

Step 2: Work with me 1:1 here

Step 3: Learn about my weight loss framework course here

Love and light

SJ

On the podcast today we are talking about how Insulin resistance occurs when the body’s cells become less responsive to insulin, a hormone that regulates blood sugar levels. Learn 3 solutions to combat insulin resistance and manage weight in Menopause.

How can I help you?

• 90 Day 1:1 weight Loss Coaching here
• Fitness planner can be found here
• Join the wait list for the Cani-X couch to 5k course coming soon here

Weight loss is hard, eating healthy and working out is hard. But we have to ask ourselves are we going to choose the hard path or the easy path?

Following Jesus is difficult. It’s a struggle. We will fail to do it at times.

But that failure doesn’t mean it’s not worth it nor that we’ve ruined anything. Because Jesus solves even that failure in what he provides. When we’ve been tempted to and have followed and easier path rather than following Jesus, Jesus forgives that.

When we’ve stumbled in our dedication to Jesus and not lived our lives the way that we should to thank him for what he’s done for us, Jesus forgives that. When we’ve let sin or anything else become more important to us than what God does for us in Jesus’ life and death in our place, Jesus forgives that.

Difficult as it is to follow Jesus, his forgiveness restores us at every single misstep and failure. Following Jesus is difficult, but it is not something we do alone.

How can I help you?

• 90 Day 1:1 weight Loss Coaching here
• Fitness planner can be found here
• Join the wait list for the Cani-X couch to 5k course coming soon here

In todays episode learn about why you gain wieght and what you can do about it.

• 90 Day 1:1 weight Loss Coaching here
• Fitness planner cand be found here
• Join the wait list for the Cani-X couch to 5k course coming soon here

As a mother what are some of the practical things you can do in your home with your family to have UNWAIVERING and UNAPOLOGETIC allegiance to the truth of God's word in todays fickle culture?

This is the question I have been asking myself this week in light of some of the events that have been happening in the world around me.

I would love to hear your thoughts

Episode Links:

1. Join the Pink Wellies Facebook Community here
2. Find out more about how I can help you visit my website here
3. Email me at wellnessandwelliesuk@gmail.com

Gavin Asheden website https://ashenden.org/about/ 

The Armor of God book on Amazon here

Episode Links:

1. Join the Pink Wellies Facebook Community here
2. Find out more about how I can help you visit my website here
3. Email me at wellnessandwelliesuk@gmail.com

Episode Links:

1. Join the Pink Wellies Facebook Community here
2. Find out more about how I can help you visit my website here
3. Email me at wellnessandwelliesuk@gmail.com
4. Helpful website https://www.themenopausecharity.org/

Learn how locally produced seasonal food can support your health the environment and your budget!

I also explain the Red Tractor Logo on British Food.

In the episode I mentioned a couple of books they are:

Armor of God by Priscilla Shirer

Ultra Processed People by Chris van Tulleken 

Need some help with your nutrition and weight loss?

Grab my Weight Loss Framework here 

Grab some 1:1 coaching here

You do not have to wait until the end of the year to achieve the goal you have on your heart you still have almost 2 months!

This past few weeks I have really been reflecting and thinking about the future and what my goals are for the coming months and I encourage you to do the same.

I have some great resources to help you which you can find here:

Weight Loss Framework

1:1 Coaching

In todays episode I share 10 top tips to help you get prepared so you can fully enjoy your adventures while staying comfortable and confident.

Menopause Weight Loss Coaching

Join me for a 90 day 1:1 weight loss coaching program

Find out more on my website

Menopause often brings to mind declining estrogen levels, but testosterone plays a crucial role in women's health too. While commonly associated with men, this hormone is just as vital for women, particularly during and after menopause.

Testosterone in women helps maintain energy, libido, muscle strength, and cognitive function. If you are struggling with any of these things then it might be worth investigating.

In this episode I share my experience with testosterone as part of my HRT journey. 

Please reach out and ask any questions you might have find me on Tiktok

Email me: wellnessandwelliesuk@gmail.com

The private menopause clinic I used is linked here (not an ad) https://www.newsonhealth.co.uk/ 

Do you use HRT?

Does it work for you?

Today I share my experience with HRT, the good and bad bits.

Please go and take a look at the Menopause Charity Website for lots of information so that you are armed with the knowledge you need to advocate for yourself. Menopause and mental health 

Have I started Menopause?

I am really interested in your experiences and thoughts if you have a moment to complete my google form I would be grateful.

Light and Love

SJ xx

Ultra-processed foods are products that undergo extensive processing, often containing additives, preservatives, and little to no whole ingredients. These foods are typically high in sugar, unhealthy fats, and sodium while lacking essential nutrients. Regular consumption of ultra-processed foods has been linked to various health issues, including obesity, heart disease, and diabetes.

So, how can you spot these culprits lurking in your shopping cart? The answer lies in mastering the art of reading food labels.

In todays episode I help you navigate through the maze of ingredients.

Other Linked episodes:

https://wellnessandwellies.podbean.com/e/the-must-read-book-that-will-changey-our-attitude-to-diets-weight-loss-and-food-forever/ 

https://wellnessandwellies.podbean.com/e/counting-chemicals-not-calories-a-revolutionary-approach-to-sustainable-weight-loss/ 

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

UK Food standards Agency Food additives guide can be found here:

https://www.food.gov.uk/safety-hygiene/food-additives

If you're looking to shed those post-Easter pounds and get back on track with your weight loss goals, you're not alone. In this episode, we'll discuss some practical tips to help you navigate this journey successfully.

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

Your love, strength, and endless sacrifices never go unnoticed.

Today, let's celebrate and honour YOU the amazing women who hold Your families together.

Today at the end of International Women's week we reflect on life as a woman and mother in 2024. I share 3 top tips for making Mothers Day less stressful and more meaningful.

Love and light

SJ xx

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

We are often led to believe that buying a gym membership will be the thing that helps you lose weight but is that actually true? The fitness industry makes a lot of money from people who sign up to the gym and never attend. 

Today we chat about the key points to consider before you sign up for that gym membership to make sure you do not lose money!

Would you like to book a 1:1 online Personal Training session with me?

Book series of online power hours with me using this LINK

Grab the digital planners here

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

Am I glad to be back! Today I fill you in on what has been happening with our move and how I have been navigating life and building a new routine.

I am also inviting you to join me over the coming months to build a plan for your health and fitness goals. What would you like to achieve in the next two months?

I invite you to download my digital planner and join me in voxer for an informal accountability group over the next two months.

My goal is to lose some weight in time for my holiday what is your goal?

⭐️ Grab the digital planner here

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

Do you ever wonder why you can't lose weight despite trying all the diets?

Do you struggle with cravings and wonder why once you pop you can not stop?

Today I share the must read book that changed my attitude to food, diets, weight loss and my family's health forever!

Ultra Processed People by Chris Van Tulleken

Find it on Amazon here

Share your thoughts with me about this book via email or Instagram I would love to know how I can help you and what resources you might need to start removing ultra processed foods from your diet.

wellnessandwelliesuk@gmail.com

@wellness_wellies 

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

In this episode of we delve into 11 empowering coping strategies specifically designed to help women conquer Seasonal Affective Disorder (SAD)

These strategies wont cost you a tonne of money or time!

You might want to try one, two or all of them. Let me know how you get on!

⭐️ Get a copy of the Fitness Planner HERE 

❤️ Grab a gorgeous Organic Moisturiser HERE

Let's connect:

Instagram: @wellness_wellies

TickTok: @wellness_wellies

Email: wellnessandwelliesuk@gmail.com 

Love and light

SJ xx

Today we are talking Winter Blues, Seasonal Affective Disorder (SADs). 

Learn what it is and build an understanding of why this time of year can be so challenging and I want you to know that you are not alone!

Seasonal Affective Disorder (SAD) is a type of depression that occurs at a specific time of the year, typically during the fall and winter months when daylight hours are shorter. Combine that with the hormonal fluctuations of menopause and you are in for a rough ride!

At the end of the episode I share two tips to helps you beat SAD's and in the next episode I will share 11 more ideas to help you beat the winter blues!

⭐️ Get a copy of the Fitness Planner HERE ⭐️

Let's connect:

Instagram: @wellness_wellies

TickTok: @wellness_wellies

Email: wellnessandwelliesuk@gmail.com 

Love and light

SJ xx

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

Welcome to 2024 I hope it brings you health and happiness.

In todays episode learn how to reflect on the past year and set goals for 2024 using a simple process and questions I use to help you get clarity on your goals for 2024.

If setting goals overwhelms you and you would like some support book a POWER HOUR with me and we will work through this process together. You will also get a digital copy of my Health and Wellness Planner to support you over the coming months.

⭐️ Get a copy of the Fitness Planner HERE ⭐️

Let's connect:

Instagram: @wellness_wellies

TickTok: @wellness_wellies

Email: wellnessandwelliesuk@gmail.com 

REVIEW QUESTIONS:

1. Highlights for each month - look back at phone pictures and calendar

2. What were your biggest challenges?

3. What were your successes?

PLAN QUESTIONS:

1. What are you going to STOP this year?

2. What are you going to CONTINUE this year?

3. What are you going to START this year?

Previous Goal Setting Episodes from the podcast

https://wellnessandwellies.podbean.com/e/5-weightmanagementmaster-seriessettingsmartgoals-forweight-lossreverse-engineeringweight-loss-goalsdailyactions-to-bring-you-closer-to-your-health-a/

https://wellnessandwellies.podbean.com/e/4-weightmanagementmaster-seriescreatingyourvision-and-goals-for-2022-visionboards-and-creatinggodcentred-goalshealth-and-fitnessfor-christian-women/

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

My thoughts on Gary Brecka's regime of starting your day strong with 30g of protein within 30 mins of waking up, paired with a 30-minute low-intensity workout.

Is it the perfect formula for weight loss, especially during menopause? Here's to nourishing the body and embracing a fit, fabulous lifestyle! 🥗🏋️‍♀️ 

⭐️ Get the last few copies of the Fitness Planner HERE ⭐️

Let's connect:

wellnessandwelliesuk@gmail.com 

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

After a short break and a bit of a regroup the podcast is back!

Todays episode is a bit of a catch up and regroup and to chat about whats is coming up for the pod over the coming weeks.

Thank you so much for your patience with me I am so glad to be back chatting with you again. 

⭐️ EXCITING NEWS AND OPPORTUNITIES ⭐️

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

In the hustle and bustle of modern life, it's easy to get caught up in the chaos and clutter. But here's the secret to finding success and serenity: Prioritisation and Letting Go.

🔹 Prioritise: Identify what truly matters to you. Focus your time, energy, and resources on your most important goals and values. Make a list of your priorities and stick to it.

🔹 Letting Go: Sometimes, success means releasing what no longer serves you. Whether it's old habits, toxic relationships, or unnecessary commitments, have the courage to let them go.

✨ When you prioritise what matters and let go of what doesn't, you create space for growth, happiness, and abundance. It's a transformative power that can lead you to prosperity in all aspects of life.

Love and light

SJ xx

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

For many women, managing their weight during menopause can be a daunting task.

However, a unique and promising approach to both relieving menopausal symptoms and aiding weight loss is cold water therapy. In this podcast, we'll delve into the multifaceted benefits of cold water therapy for menopause and explore how it can be a valuable tool in achieving and maintaining a healthy weight.

🌟 Join me in spreading love and hope! 🌟

In the run up to the holiday season, I am on a mission to make it extra special for the brave souls fighting cancer at the Macmillan Centre at QA hospital Portsmouth, and it's all in honour of my dear friend Meggan, who is battling brain cancer with incredible strength and courage.

🎁 My goal? To raise funds to buy heart-warming wellness gifts that will bring smiles to the faces of patients facing this challenging journey. Let's fill the centre with the warmth of love and support!

❤️ Every contribution, big or small, makes a difference. Together, we can create a memorable holiday season for those who need it most.

🎀 Here's how you can help:

1️⃣ Click the link below to donate and make a meaningful impact.

Donate here

2️⃣ Share this podcast with your friends and family to spread the word.

3️⃣ Tag someone who has inspired you with their strength during tough times.

Let's show Meggan and all the incredible fighters at the Portsmouth Macmillan Centre that they are not alone. Together, we can make this holiday season a little brighter. 🌈✨

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

Today I share how I am staying grounded during a turbulent time.

Learn the three fundamentals I lean on when life gets a bit crazy!

🌟 Transform Your Menopause Journey with my 90-Day Health 🌟 🌟 Fitness Program! 🌟

If you need an anchor to support you in a storm come and join us

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

Today I share 3 systems I use to keep my family organised which helps me manage my brain fog which reduces.

🌟 Transform Your Health Journey with my 90-Day Weight Loss Framework 🌟

 Fitness Program! 🌟

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

Today I share 2 systems I use to keep myself organised which helps me manage my brain fog which reduces.

🌟 Transform Your Menopause Journey with my Last 90-Day Health 🌟 🌟 Fitness Program! 🌟

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

Today I dive into the THREE compelling reasons why quitting HIIT during perimenopause might just be the game-changer you need.

You are so welcome!

Love and light SJ xx

🌟 Transform Your Menopause Journey with my 90-Day Health & Fitness Program! 🌟

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

This revolutionary method focuses on the quality of the foods we consume, emphasising the importance of whole, unprocessed, and nutrient-dense choices. By shifting our focus from solely counting calories to evaluating the chemical makeup of what we eat, we can achieve sustainable weight loss while improving overall health and well-being.

🌟 Transform Your Menopause Journey with my 90-Day Health & Fitness Program! 🌟 

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

In this episode, we will explore effective strategies to manage stress during menopause, empowering women to find balance and well-being while navigating the rewarding journey of motherhood.

Join the free hormone workshop here:

Register here

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

Register here

Hey friend!

Perimenopause is the transitional stage before menopause when a woman's body starts to produce less estrogen, leading to various physical and hormonal changes. These changes can vary from person to person, but here are 16 signs of perimenopause that might surprise you. We also talk about the three key things you can do to support your hormones as you transition through perimenopause.

It's essential to note that while these symptoms are common during perimenopause, they can also be caused by other medical conditions. If you're experiencing significant or concerning symptoms, it's crucial to consult a healthcare professional for proper evaluation and guidance.

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

When you're away from the comforts of your kitchen and the familiar routine of home, sticking to your goals may seem daunting. However, with the right preparation and essential travel items, you can maintain your healthy habits while on the go.

In this episode we explore 8 must-have travel items that will help you stay on track with your diet and enjoy your journey without compromising your goals.

In the episode I mentioned  how I travel with my essential oils. There are an absolute must have for me as they are such a key part of my routine.

You can grab the Remedies to Roll here

Love and light

SJ x

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

Today on the episode learn 4 must have essential oils that will help support your hormones in menopause and how best to use them.

In the episode I mentioned some of the amazing Womens Balance products which contain natural organic essential oils and are made 20 minutes from my home!

Check out WOMENS BALANCE here

Spend £50 for FREE postage

Thank you for using my affiliate links it helps to keep this podcast free

⭐️ Free Meal Prep Guide - Download my free meal prep guide here

❤️ Weight Loss Framework - Find out more how I can support you with my 90 day weight loss program. Find out more here

🌹 Women's Balance Harmonising Collection - Treat yourself to a little self-care with some of my favourite hormone balancing beauty products all natural and locally made near my home in Dorset, UK here

In this episode get a sneak peek into my night routine.

I share 10 things I do to help me wind down and get a good night sleep.

Get your hands on one of my wellness boxes here

Grab your essential oils here I recommend lavender or lavendin for relaxation

Make sure you get a high quality diffuser here are my favourites 

Have a super week

SJ x

⭐️ REST & MOVE WELLNESS BOXES 15% OFF ⭐️

• REST is a box full of natural, locally made organic products to help you unwind and get a good nights sleep 
• MOVE is a box full of natural, locally made organic products to help you wake up and kick start your day

Each box contains:

• An essential oil and instructions of how best to use it
• A luxury soap for the bath or shower
• A luxury moisturiser that can be used on your hands and body
• A Remedy to Roll an essential oil blend perfect handbag size
• Some surprise bonus goodies to help your wellness journey

UK listeners order via my website here: https://sarajaneladums.podia.com/wellness-box 

International listeners email me to theproductivemum@gmail.com to arrange international shipping.

Psalm 118:24

Do you struggle with motivation? Do you feel tired all the time?

Today on the podcast learn a simple 5 step morning routine that will leave you feeling energised and motivated for the day ahead.

🍊 Get 15% off citrus oils and a diffuser before 30th June 2023 🍋

I am super excited to partner with an amazing local company who make natural organic health and beauty products. Grab yours here to get an awesome discount by the end of June 2023 and free postage on when you spend £50.

Natural Organic Health and Beauty Store

Listening after June 2023 you can still purchase from my online store here

Natural and Organic Health and Beauty

If you are outside the UK drop me an email theproductivemum@gmail.com for more information

As a role model, your choices matter! By adopting a healthy lifestyle, you can positively influence your child's well-being. Today learn some tips to promote a healthy lifestyle and reduce the risk of obesity in your children.

We dig into the science and the what the bible says about our roles as mothers and how the choices you make now can impact generations to come.

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

If you do not have it you can not eat it. If you want to take your health serious then taking a look at what is in your pantry or kitchen cupboards is really important.

Learn 3 things to get rid of if you want to lose weight and 3 things you should buy more of if you are looking to be the most healthy version of yourself.

We dig into 2 scriptures today and how they can support you mindset as your are on the journey to be the most healthy version of yourself.

1 Corinthians 10:23

1 Corinthians 10:31

Love and light

SJ xx

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

Check out the link here to join the Pause Pray and Plan Weekly Zoom Call

Today I share two tips to help you quit over eating.

I also share 4 bible verses that I think will help you with your mindset when it comes to over eating.

Matthew 5:6

Psalm 81:10

Ephesians 6:12

Psalm 145:15

Hope this helps you on your weight loss journey

Love and light

SJ xx

Check out the link here to join the Pause Pray and Plan Weekly Zoom Call

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

Hey friend!

Today we are talking about FUEL.

What you FUEL yourself with mentally and physically is really important if you want to achieve great health and sustainable weight loss. 

In todays episode I ask you a couple of challenging questions that you might want to journal over so grab a paper and pen!

Check out the link here to join the Pause Pray and Plan Weekly Zoom Call

Have a great week

Love and light

SJ

Today we are talking about the importance of REST as part of the weight loss journey. REST is important from a physical and spiritual perspective. Today we unpack spiritual rest and physical rest. Learn three simple strategies to help you get better rest.

Love and light

SJ x

In the episode I mentioned the Sleep Mist you can get that here 

Book your Coaching Sessions here:

Coaching

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

We look a bit different around here right! I feel like I have had a bit of a new hair do!  Today I share the story behind the new look and where were are going to from here. 

I hope you love the new look and stick with me to anchor your physical and spiritual health in these 3 key concepts to simplify your weight loss journey and put God at the centre of everything we do.

Love and light

SJ x

In the episode I mentioned my Inspire Bible it is so pretty

Book 1:1 Coaching Package coaching

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

Today learn my top tips for making your healthy eating simple.

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

Today I am sharing my 4 top tips for talking to your doctor about your Menopause symptoms. 

Talking to a healthcare professional about your menopause symptoms can feel scary so I want to help you feel more confident to do so.

In the episode I mentioned a few key resources here are the links:

Downloadable symptom tracker

NICE guidelines 

What is HRT?

I really hope you find this episode helpful. Please feel free to drop me an email to fitproductivemum@gmail.com 

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

Today before we dig into the tactical information I thought I would have a bit of a life catch up with you fill you in what is going on over here!

If you want to skip that bit go through to about 10 mins in and you will hit the good stuff!

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

Are your plagued. by night sweats and hot flushes?

Today we dig into how exercise can help with hot flashes or hot flushes (which ever way you prefer to describe them) 

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

Estrogen often gets the starring role when we talk about menopause symptoms and other hormonal issues. But, it’s often progesterone that’s driving the bus on why you’re experiencing symptoms. Is your progesterone ratio too low and in a state of imbalance?

Today learn how to identify if you are Oestrogen dominant and 4 ways to address this at home yourself.

Remember if you are concerned about your health please visit your doctor this podcast is not meant to replace the advice of a medical professional.

Love and light

SJ xx

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

What if I told you your face cream, household cleaner and your water bootle could be holding you back from your weight loss goals?

Today learn all about endocrine disrupting chemicals and how they can sabotage your weight loss goals.

Learn 3 simple ways to reduce EDC's in your day to day life to help you stay on track with your weight loss goals.

Love and light

SJ xx

LINKS AND INFO 

EDC video series from UK breast cancer charity can be found here

If you need some help sourcing EDC free products drop me an email and I can send you over my top suggestions.

theproductivemum@gmail.com 

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

When it comes to weight loss protein is your best friend!

Today we talk about the importance of protein and I give you some simple ways to incorporate more protein into your daily nutrition.

Are you stressed out? 

Before you try the next diet fad I challenge you to look at the bigger picture and consider if it is stress that is the thing that could be stopping you from achieving your goals?

Learn what happens to your body when you get stressed and how it could impact your weight loss journey.

My Top Three Hormone Supporting Products by listener country: 

Send an email to find out more theproductivemum@gmail.com 

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how-to live-in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1 30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses

Do you struggle to lose weight because you feel so hungry?

Today learn about two hormones that control your hunger and my top tips to reduce hunger, beat the menopause belly fat and stay on track with your weight loss goals.

In the podcast I mentioned my favourite protein you can grab it in Chocolate or Vanilla here Clean Protein Powder made sure to use my affiliate promo code 6365281 for a discount.

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how to live in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1  30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

Any questions thproductivemum@gmail.com

Love and light

SJ x

If you have tried all the diets and exercise routines but can not seem to lose the weight this this is for you... today learn 6 ways that your hormones could be impacting your weight and how they can cause you to lose or gain weight.

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how to live in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1  30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses 

Any questions thproductivemum@gmail.com

Love and light

SJ x

Today I am sharing 5 things you should STOP doing if you want to lose weight, particularly if you want to shift that stubborn belly fat post baby or if you are finding you are gaining weight as you transition into peri-menopause or menopause.

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how to live in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1  30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses 

Have an amazing week

Love and Light

SJ x

Today on the podcast learn the difference between menopause and peri-menopause. Learn 3 signs you might be per-menopausal.

Today I share why we often gain weight as we transition into peri-menopause and how to beat the menopause belly fat!

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how to live in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1  30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses 

Have an amazing week

Love and light

SJ x

A huge thank you to my friend Lynsey for sharing her story it took a lot of courage to do so. As a thank you we would love for you to share this episode with the women in your community. 

These episodes come with a bit of a warning as we dig into mental health it might not be an episode for your kids to listen to nor is this to replace the advice of a medical professional.

However this is an open and honest conversation between friends and we really hope this episode helps raise awareness of menopause in the hope that it helps other women out there. 

Love and light

SJ x

Want to get in touch?

Send me an email to: theproductivemum@gmail.com 

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how to live in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1  30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses 

A huge thank you to my friend Lynsey for sharing her story it took a lot of courage to do so. As a thank you we would love for you to share this episode with the women in your community. 

These episodes come with a bit of a warning as we dig into mental health it might not be an episode for your kids to listen to nor is this to replace the advice of a medical professional.

However this is an open and honest conversation between friends and we really hope this episode helps raise awareness of menopause in the hope that it helps other women out there. 

Love and light

SJ x

Want to get in touch?

Send me an email to: theproductivemum@gmail.com 

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how to live in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1  30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses 

Tammy Hickey is a certified Christian Image Consultant, Leadership & Purpose Coach.

Through her consulting business and podcast, Step into Your Shine - Tammy helps christian momma's to name & claim their identity in Christ and then help them use style as a tool to shine their light BRIGHT all for the glory of God.

Find all Tammy's links below:

Podcast:

https://podcasts.apple.com/gb/podcast/step-into-your-shine-purpose-coaching-for-empty-nester/id1654272997  

Website: 

https://mstammyhickey.com/goodies/shine-your-light-devotional 

Todays episode is a juicy one!

Learn 5 ways to make time for your exercise even when you have a busy schedule.

In the episode I mentioned a few links the following is now available:

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how to live in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1  30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses 

If you struggle with motivation then todays episode is for you.

Make sure you check out the previous episode where we dug into the science behind motivation. 

Today learn 6 steps you can take to improve your motivation.

If it is helpful I would love for you to share this with a friend

Love and light

Sara-Jane x

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how to live in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1  30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses 

First of all do not give yourself a hard time because it is totally normal!

In this episode we unpack motivation and some of the common struggles we have with it. Stay tuned for part two where we dig into strategies that can improve motivation.

Love and light

SJ

Ready to take control of your time and make your health a priority?

PRODUCTIVE MUM WEIGHT LOSS FRAMEWORK

✅ Reduce stress by taking control of your schedule 

✅ Have the time for meal prep and exercise

✅ Know what foods to eat for your goals

✅ Know which works outs are best for your body and goals

✅ Balance your hormones to optimise your health and weight loss

✅ Learn how to live in sync with your hormones and cycle to feel energised

⭐️ An online course to work through at your own pace

⭐️ 4 x 1:1  30 minute coaching sessions via zoom

⭐️ 2 x Electronic Planners to help you plan and stay on track with your goals

⭐️ Accountability via Voxer for 3 months with SJ

https://sarajaneladums.podia.com/courses