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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

Sara-Jane Ladums | Women’s Health Coach | Time management guru | Menopause Fitness coach | Personal Trainer | Life Coach | Nutritionist

Welcome to Golden Tails & Trails, the podcast where I am here to help you lose weight, get fit and stay motivated through running and Canicross — with my two four-legged co-hosts, Skye and Daisy, trotting right alongside us. I’m SJ, a women’s fitness and Canicross coach, and together with my dog buddies, I’m here to guide you through everything from getting started on the trails to staying motivated on the tough days. If you’re a woman who wants to feel healthier, stronger and more confident —

health & fitness nutrition

All Episodes

26:52

A Fresh Start for Your Weight Loss Journey | How to...

Golden Tails and Trails | Canicross Running and... ·

2025/03/25

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

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03:31

Couch to 5k Running program for Menopausal women |...

Golden Tails and Trails | Canicross Running and... ·

2025/03/20

Learn more about the program nd register here: https://docs.google.com/forms/d/e/1FAIpQLSeHgxhWf-7JLTNGGzQHMr69Is4ACFcSAvS-mL9wQwN5QHIX_Q/viewform?usp=sharingReady 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

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26:00

5 ways Magnesium can help you in Menopause |...

Golden Tails and Trails | Canicross Running and... ·

2025/03/18

⭐️ 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: TikTok Instagram Facebook

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01:49

Healthy Christian Mother Podcast – A Faith-Fuelled...

Golden Tails and Trails | Canicross Running and... ·

2025/03/12

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

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26:18

3 Nutrition Mistakes Causing You to Gain Weight After 40

Golden Tails and Trails | Canicross Running and... ·

2025/02/26

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

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29:34

The Top Strategy to Lower Cortisol and Lose Weight...

Golden Tails and Trails | Canicross Running and... ·

2025/02/18

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

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21:20

Insulin Resistance and Menopause | The REAL reason...

Golden Tails and Trails | Canicross Running and... ·

2025/02/11

❤️ 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? 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

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17:50

Pink Wellies #2: In life do we take the easy path or...

Golden Tails and Trails | Canicross Running and... ·

2025/02/06

Jesus is difficult John 6 60-69Weight 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

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31:30

Why do we gain weight in Menopause? 7 steps you can...

Golden Tails and Trails | Canicross Running and... ·

2025/02/04

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. 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

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25:39

Pink Wellies #1 - The Armour of God | Standing firm...

Golden Tails and Trails | Canicross Running and... ·

2025/01/31

Prayer over PoliticsAs 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: Join the Pink Wellies Facebook Community here Find out more about how I can help you visit my website

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22:15

Prioritise these THREE things during menopause and...

Golden Tails and Trails | Canicross Running and... ·

2025/01/28

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

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28:26

The things you NEED to know about Menopause

Golden Tails and Trails | Canicross Running and... ·

2025/01/21

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

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46:22

The Benefits of locally produced food on your weight...

Golden Tails and Trails | Canicross Running and... ·

2024/11/18

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

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22:32

Hit your weight loss goal 2 months | Learn how to set...

Golden Tails and Trails | Canicross Running and... ·

2024/11/04

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: Weight Loss Framework 1:1 Coaching

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21:52

Traveling as a Menopausal Woman: 10 Tips for a...

Golden Tails and Trails | Canicross Running and... ·

2024/09/23

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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24:30

The Surprising Benefits of Testosterone for Women in...

Golden Tails and Trails | Canicross Running and... ·

2024/09/16

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

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25:59

Menopause Journey #1: Hormone Replacement Therapy...

Golden Tails and Trails | Canicross Running and... ·

2024/09/02

Hormone Replacement Therapy and Menopause, PerimenopauseDo 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?

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30:07

Calm Kids: Practical Strategies for Helping Children...

Golden Tails and Trails | Canicross Running and... ·

2024/04/15

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

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35:22

Unveiling Ultra-Processed Foods: 7 simple steps to...

Golden Tails and Trails | Canicross Running and... ·

2024/04/08

In today's fast-paced world, convenience often trumps conscientious eating, it's easy to succumb to the allure of ready-made meals and snacks. However, amid this sea of choices, lies a category of foods that have sparked concerns among health experts – ultra-processed foods.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

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25:16

Post-Easter Weight Loss: 7 tips to help you Get Back...

Golden Tails and Trails | Canicross Running and... ·

2024/04/01

Easter is often a time of indulgence, with plenty of chocolate eggs, festive meals, and treats. While enjoying these delights is part of the holiday spirit, it's common to feel the need to refocus on health and wellness afterward.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

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