Explorez tous les épisodes du podcast Golden Tails and Trails | Canicross Running and Weight loss for women | Lose weight, get fit and stay motivated through running and canicross with your dog
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| The Golden Trio of Canicross: How Bonding, Fitness & Behaviour Boosts Help You Lose Weight and Transform Life With Your Dog | 15 Dec 2025 | 00:21:53 | |
Discover The Golden Trio of Canicross — the three powerful benefits that make running with your dog life-changing for both of you. In this episode, we explore how Canicross strengthens your bond, improves your fitness (and supports weight loss), and boosts your dog’s behavioural wellbeing. 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 | |||
| How to Start Canicross: Beginner Tips for Running with Your Dog, Improving Fitness and Losing Weight Safely | 08 Dec 2025 | 00:18:18 | |
Today we’re diving into the absolute basics of Canicross — running off-road with your dog using safe, proper kit — and why it’s one of the most accessible and enjoyable ways to improve your fitness, boost your mood, and even support gentle, sustainable weight loss, especially for busy women. 🐾 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
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| Walking Off the Menopause Weight with Your Dog | 08 Sep 2025 | 00:18:47 | |
Resources & Links: 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:
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| Part 2 - Menopause Reset: How to Lose Half a Stone in 5 Weeks | 01 Sep 2025 | 00:20:50 | |
Resources & Links:
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 | |||
| Part 1- Menopause Reset: How to Lose Half a Stone in 5 Weeks | 25 Aug 2025 | 00:14:17 | |
Resources & Links:
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:
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]
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| GLP-1 Support & Natural Weight Loss Solutions for Menopausal Women: Mounjaro vs Metabo Boost | 18 Aug 2025 | 00:21:46 | |
🎁 As a listener, you can become a VIP today and get 15% off + early access to reserve yours before Metabo Boost officially launches on Wednesday 20th August 👉 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:
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| Perimenopause and Depression: My Story, Struggles, and 3 Mental Health Tips That Help | 15 Aug 2025 | 00:24:58 | |
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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:
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. | |||
| Menopause Skin Explained: Why We Get Spots, Dryness & How to Restore Your Glow | 11 Aug 2025 | 00:21:08 | |
Links & Resources:
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:
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| Tracking Food for Weight Loss in Menopause – Which App Works Best and Why? | 05 Aug 2025 | 00:17:09 | |
Rest Fuel Move 90 Day fitness planner 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. ✍️📓 | |||
| Should You Eat Before or After a Workout for Weight Loss in Menopause? Nutrition Tips for Midlife Women | 01 Aug 2025 | 00:15:14 | |
✨ Featured Product:
Oriflame Wellness Natural Balance Shake This is my go-to for a light pre-workout boost or a nourishing post-run refuel. It’s full of clean protein, fibre, and essential nutrients that support midlife metabolism and weight balance. 🛒 https://uk.oriflame.com/favourite-lists/11d755c6-1f04-48ae-9cdc-22e70b4ede9a?store=UK-sjladums 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. 🥗 What You’ll Learn in This Episode:
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 ❤️ If You Loved This Episode:
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| Meal Replacement Shakes for Menopausal Weight Loss: Pros, Cons & A Busy Mum’s Go-To Solution | 28 Jul 2025 | 00:24:21 | |
💬 Want to know more about the product I mentioned in the episode? Click the link below register as a VIP and get 10% off your first order 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. | |||
| Best Post-Workout Fuel for Menopausal Weight Loss: What Busy Mums Need to Know | 25 Jul 2025 | 00:19:52 | |
💬 Want to know more about the product I mentioned? Click the link below register as a VIP and get 10% off your first order 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:
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:
Links & Resources:
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 💖 | |||
| Menopause and Motherhood — How to Speak to Your Doctor About Your Symptoms | 21 Jul 2025 | 00:17:54 | |
💛 Want to know the supplement I personally use to support my nutrition? I talk more about the WellnessPack Woman 45+ in this episode. You can check it out here. 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. | |||
| The Nutrients Your Menopausal Body Needs — And How to Get Them Naturally | 18 Jul 2025 | 00:20:37 | |
💛 Want to know the supplement I personally use to support my nutrition? I talk more about the WellnessPack Woman in this episode. 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. | |||
| Menopause, Energy & the Nutrients Your Body Really Needs | 14 Jul 2025 | 00:12:27 | |
Mentioned in this episode: 🧡 WellnessPack Woman – My daily go-to for energy support. 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:
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: | |||
| Run Smart: The Lydiard Way to Beat Belly Fat in Menopause | 11 Jul 2025 | 00:25:49 | |
In this empowering episode we explore how running the Lydiard way can help menopausal women lose stubborn belly fat, boost energy, and support hormone balance—all without burning out. 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:
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.
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: | |||
| Puppies, Hormones & Peace of Mind: Managing Menopause Stress | 07 Jul 2025 | 00:19:37 | |
In this episode of Menopause and Motherhood, we dive into the wild (and adorable) world of getting a new puppy—and how unexpected stress can magnify menopause symptoms like hot flushes, sleep disruption, mood swings, and anxiety. I share a personal story of bringing home a new furry friend and the hormonal chaos that followed, along with three practical, proven strategies for managing menopause-related stress. 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. 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: | |||
| My #1 Non-Negotiable for Weight Loss and Hormone Balance After 40 | 04 Jul 2025 | 00:22:19 | |
In this episode, I'm sharing my #1 non-negotiable for weight loss and hormone balance after 40 — getting a good night’s sleep. 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: wellnessandwelliesuk@gmail.com @thefleximum on social media | |||
| Walking vs. Running for Menopausal Weight Loss: What Works Best for Midlife Women? | 01 Jul 2025 | 00:22:25 | |
Looking to lose weight during menopause but not sure if walking or running is better for your body? In this episode of Well Woman, we explore the best exercises for menopausal women who want to lose weight, boost energy, and support hormone health. 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: wellnessandwelliesuk@gmail.com @thefleximum on social media | |||
| Plastic, Hormones & Menopause: What Every Woman Should Know" | 27 Jun 2025 | 00:19:04 | |
Plastics & Menopause: What Every Woman Should Know 💥 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: wellnessandwelliesuk@gmail.com @thefleximum on social media | |||
| Power Walking for Weight Loss After 40: The Best 6-Week Plan for Menopausal Women | 23 Jun 2025 | 00:17:06 | |
Power Walking for Weight Loss After 40: The Best 6-Week Plan for Menopausal Women 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: wellnessandwelliesuk@gmail.com @thefleximum on social media
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| Menopause, Language, and Healthcare: Are Women Being Heard? | 20 Jun 2025 | 00:34:48 | |
Menopause, the Supreme Court, and the Fight Over Language 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 | |||
| Ashwagandha & Menopause: Natural Relief for Stress, Sleep & Hormone Balance | 16 Jun 2025 | 00:15:18 | |
Ashwaganda - Energise Blend 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:
#Ashwagandha #MenopauseRelief #NaturalMenopauseSupport #HormoneBalance #PerimenopauseHelp #SleepAndStressRelief #WomenOver40 #AdaptogensForWomen #HolisticHormoneHealth | |||
| Menopause Meltdown in May: Real Talk About Mood Swings and Midlife Changes | 11 Jun 2025 | 00:22:35 | |
May was the month my menopause meltdown hit hard. In this episode, I share an honest and raw conversation about the hormonal rollercoaster, mood swings, irritability, and all the midlife changes that came crashing in. If you’re navigating menopause and feeling overwhelmed by emotions or physical symptoms, you’re not alone. Join me as I explore what triggered my meltdown and offer practical tips to help you survive—and thrive—through this challenging time. 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:
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: @thefleximum on social media | |||
| Morning Routine for Menopause Wellness, Home Education & Calm School Runs | 09 Jun 2025 | 00:20:42 | |
In this episode, I’m sharing a real and refreshing look at how I start my day 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:
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: @thefleximum on social media | |||
| Natural Menopause Support for Busy Home Educating Mums: Why I Love Mother Cuppa Tea | 06 Jun 2025 | 00:23:40 | |
In today’s episode — we’re leaning into our wellness. Because yes, we’re educating little humans, managing homes, and keeping everything afloat... but we’re also women, with needs that change through seasons, cycles, and years. 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? | |||
| Menopause and Home School - Looking After You While Teaching Them | 02 Jun 2025 | 00:27:11 | |
To anyone home educating through menopause: you are doing something incredibly brave and beautiful. But please don’t forget—your wellbeing is just as important as your children. 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: @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 Tips for Home Educating Mums: How to Stay Healthy and Energised | 26 May 2025 | 00:19:45 | |
Why Your Wellness Matters as a Home Schooling Mum”
Some days are tough. Plans don’t work. You feel drained. Guess what? That’s okay. No one’s perfect. 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: @thefleximum on social media | |||
| Quick and easy meal planning for Weight Loss in Menopause | Use this simple tool to help you make meal planning easy | 29 Apr 2025 | 00:18:45 | |
Quick and easy meal planning for Weight Loss in Menopause | Use this simple tool to help you make meal planning easy. 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
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| Creatine for Peri-Menopausal Women: Boost Muscle, Brain, and Energy Naturally | 15 Apr 2025 | 00:16:22 | |
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 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. | |||
| Intermittent Fasting for Menopausal Women: Benefits, Downsides, and Practical Tips | | 31 Mar 2025 | 00:26:30 | |
🍏 7-Day Fresh Start Intermittent Fasting Kit 🥑 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 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.
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| Fasting for Menopausal Women: Benefits, Risks, and Best Practices | Intermittent Fasting in Menopause | 27 Mar 2025 | 00:31:00 | |
7-Day Fresh Start Intermittent Fasting Kit 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 Is fasting suitable for menopausal women? Today we dive into the benefits, risks, and best practices for fasting during menopause. | |||
| A Fresh Start for Your Weight Loss Journey | How to use Lent as the beginning of a healthier, more intentional you! | 25 Mar 2025 | 00:26:52 | |
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 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. | |||
| Couch to 5k Running program for Menopausal women | Get Fit with your Dog | 20 Mar 2025 | 00:03:31 | |
Learn more about the program nd register here: https://docs.google.com/forms/d/e/1FAIpQLSeHgxhWf-7JLTNGGzQHMr69Is4ACFcSAvS-mL9wQwN5QHIX_Q/viewform?usp=sharing 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:
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. | |||
| 5 ways Magnesium can help you in Menopause | Metabolism boosting and weight loss in peri menopause | 18 Mar 2025 | 00:26:00 | |
⭐️ Coming Soon Couch To 5K Course Form here ⭐️ 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: | |||
| Healthy Christian Mother Podcast – A Faith-Fuelled Approach to Health & Wellness | 12 Mar 2025 | 00:01:39 | |
Healthy Christian Mother Podcast – A Faith-Fuelled Approach to Health & Wellness 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! | |||
| 3 Nutrition Mistakes Causing You to Gain Weight After 40 | 26 Feb 2025 | 00:26:18 | |
As we age, our metabolism naturally slows down, making weight management more challenging—especially after 40. 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 | |||
| The Top Strategy to Lower Cortisol and Lose Weight After 40 | 18 Feb 2025 | 00:29:34 | |
Increased stress and raised cortisol can lead to weight gain but what can you do to manage these changes and support your body's needs? 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 | |||
| Insulin Resistance and Menopause | The REAL reason you're gaining weight and 3 Solutions to Combat Insulin Resistance and Manage Weight in Menopause | 11 Feb 2025 | 00:21:20 | |
❤️ Become a Friend of the Show for exclusive Bonus Content here ❤️ 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? | |||
| Pink Wellies #2: In life do we take the easy path or the hard path? John 6:60-69 Jesus is difficult | 06 Feb 2025 | 00:17:50 | |
Jesus is difficult John 6 60-69 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? | |||
| Why do we gain weight in Menopause? 7 steps you can take to lose weight in Menopause | 04 Feb 2025 | 00:31:30 | |
One of the primary culprits of weight gain during perimenopause is fluctuating hormone levels. Estrogen, progesterone, and even testosterone levels begin to shift, affecting metabolism, fat distribution, and appetite. In todays episode learn about why you gain wieght and what you can do about it. | |||
| Pink Wellies #1 - The Armour of God | Standing firm in the TRUTH as a Christian Woman and mother | 31 Jan 2025 | 00:25:39 | |
Prayer over Politics 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:
Gavin Asheden website https://ashenden.org/about/ The Armor of God book on Amazon here | |||
| Prioritise these THREE things during menopause and perimenopause | 28 Jan 2025 | 00:22:15 | |
For us mums balancing family, work, and personal commitments, this menopause can seem especially challenging. Prioritising rest, proper fuel (nutrition), and movement is not only essential for navigating menopause but also for thriving during this stage of life. Episode Links: | |||
| The things you NEED to know about Menopause | 21 Jan 2025 | 00:28:26 | |
Menopause is a natural phase of life that every woman will experience as they age, but it is still a topic surrounded by confusion and myths. Understanding the basics can empower women to navigate this transition with confidence and ease. In this episode we touch on the key things you need to know about menopause. Episode Links:
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| The Benefits of locally produced food on your weight loss | Learn why eating locally produced food benefits your health, the economy and the environment | 18 Nov 2024 | 00:46:22 | |
Today learn the benefits of eating locally produced food and how it can help on your weight loss journey. 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 | |||
| Hit your weight loss goal 2 months | Learn how to set and achieve a weight loss goal before the New Year. | 04 Nov 2024 | 00:22:32 | |
Learn how to set and achieve your weight loss in the last 2 months of this year. 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: | |||
| Traveling as a Menopausal Woman: 10 Tips for a Comfortable, Enjoyable Journey and stay on track with your weight loss | 23 Sep 2024 | 00:21:52 | |
A recent weekend away was a great opportunity to spend time as a couple but I realised that travelling and menopause symptoms can be a bit of challenge. 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
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| The Surprising Benefits of Testosterone for Women in Menopause: Boosting Energy, Mood, and Well-Being | 16 Sep 2024 | 00:24:30 | |
Testosterone and Menopause 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/
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| Menopause Journey #1: Hormone Replacement Therapy (HRT) update. Pro and Con of HRT | 02 Sep 2024 | 00:25:59 | |
Hormone Replacement Therapy and Menopause, Perimenopause 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
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| Calm Kids: Practical Strategies for Helping Children Manage Anxiety | The #1 thing I did to support my daughter with school related anxiety | 15 Apr 2024 | 00:30:07 | |
Anxiety among children is increasingly common. From academic pressures to social dynamics, children face a myriad of stressors that can trigger anxiety. As parents, it's essential to equip children with the tools they need to navigate these challenges and manage their anxiety effectively. In this episode I share my experience of anxiety with my daughter and share what I have done to support her to help her cope with anxiety recently. 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 | |||