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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

28:52

10 steps to building a successful night routine | How...

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

2023/07/11

Hey friend 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

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18:02

5 reasons you should get more sleep if you want to...

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

2023/07/03

Sleep is important for weight loss due to its impact on several key factors that influence our body's metabolism, appetite, and energy balance. Today learn 5 reasons why sleep is crucial for weight management and weight loss. ⭐️ 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

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17:11

5 step morning routine to leave you feeling energised...

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

2023/06/26

This is the day the lord has made we will rejoice and be glad in it 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

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32:28

Maternal influences on childhood obesity levels |...

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

2023/06/19

Did you know that your influence as a mother extends beyond nurturing and emotional support? Studies have shown that a mother's lifestyle choices can impact her child's health, including the risk of obesity. 🍎🚶‍♀️ 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

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25:13

3 things to purge from your kitchen pantry or...

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

2023/06/12

Hey friend 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

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24:44

Quit over eating in 2 simple steps if you want to...

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

2023/06/05

Hey friend 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

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25:04

Physical and mental FUEL for weight loss success |...

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

2023/05/29

'And not be conformed to this world but be transformed by the renewing of your mind' Romans 12:2 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

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27:19

3 steps to incorporate rest for successful weight...

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

2023/05/22

Hey friend! 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 ✅

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20:25

Anchor each day in these 3 simple.steps for...

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

2023/05/15

Hey friend! 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

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31:20

Want to make healthy eating simple and lose weight in...

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

2023/05/08

Hey friend when did healthy eating get so complicated? 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

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30:29

4 Tips for talking to your doctor 🩺 about your...

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

2023/05/01

Hey friend 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

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24:38

10 steps to better sleep 💤 in Menopause | Life catch...

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

2023/04/24

Hey friend how are you? 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

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28:08

Struggling with night sweats and Hot Flashes in...

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

2023/04/17

Hey friend 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

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23:31

One hormone that is out of whack during peri...

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

2023/04/10

Hey friend! 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

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34:00

Boost your metabolism by reducing toxins in 3 simple...

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

2023/04/03

Hey friend 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

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27:04

Is stress stopping you from losing weight? | The link...

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

2023/03/27

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

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29:04

How much protein should you eat if you want to lose...

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

2023/03/20

Hey friend! 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

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30:28

3 ways to reduce hunger, beat the menopause belly fat...

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

2023/03/13

Hey friend! 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

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22:58

😳 6 ways your hormones could be causing you to gain...

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

2023/03/06

Hey friend... 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

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15:40

✋ STOP making these 5 weight loss mistakes ✋ | 5...

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

2023/02/27

Hey friend! 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

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