Wellness and Wellies

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Helping women fit fitness into their family lives.

wellnessandwellies


    • Jun 2, 2025 LATEST EPISODE
    • weekly NEW EPISODES
    • 21m AVG DURATION
    • 357 EPISODES

    Ivy Insights

    The Wellness and Wellies podcast is an absolute gem for anyone looking to improve their productivity and overall well-being. With episodes that cover a range of topics, from cleaning tips to cycle syncing, this podcast offers practical advice and tangible tips for living a better life of wellness. Hosted by Sara-Jane, her soothing voice and relatable approach make it easy to listen and engage with the content.

    One of the best aspects of The Wellness and Wellies podcast is its focus on productivity. Sara-Jane provides valuable insights and strategies to help listeners become more efficient in their daily lives. Whether it's through cleaning tips or advice on planning around your menstrual cycle, she offers unique perspectives that can truly transform the way you approach your routines. Her episodes are filled with practical tools that can be easily implemented, allowing you to make positive changes without feeling overwhelmed.

    Another standout aspect of this podcast is its emphasis on self-care for busy moms. Sara-Jane understands the unique challenges that mothers face when trying to balance their own well-being with the demands of motherhood. She provides encouragement, wisdom, and guidance specifically tailored for moms who want to prioritize their health and happiness. Her relatability shines through in every episode, making it feel like you're having a conversation with a supportive friend.

    While there are many positive aspects to The Wellness and Wellies podcast, one potential downside is that it may not cater to everyone's specific interests or needs. Since the focus is primarily on productivity and wellness for moms, individuals who don't fall into this demographic may find some episodes less relevant or applicable to their own lives. However, even if you're not a mom, there are still plenty of valuable insights that can be applied to different contexts.

    In conclusion, The Wellness and Wellies podcast is a must-listen for anyone seeking practical advice on productivity and wellness. With Sara-Jane's relatable approach, insightful tips, and emphasis on self-care for busy moms, this podcast offers a wealth of knowledge and encouragement. Whether you're looking to improve your daily routines, find balance in your life, or simply prioritize your own well-being, The Wellness and Wellies podcast has something for everyone.



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    Latest episodes from Wellness and Wellies

    Home Education & Menopause - Looking After You While Teaching Them

    Play Episode Listen Later Jun 2, 2025 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: www.fleximumlife.com  thefleximum@gmail.com @thefleximum on social media  Energy FIZZ

    Do you really know what your child is being taught in school — and who's deciding it? Understanding the Curriculum

    Play Episode Listen Later May 30, 2025 25:13


    Wellness Tips for Home Educating Mums: How to Stay Healthy and Energised

    Play Episode Listen Later May 26, 2025 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! 

    The Children's Wellbeing Bill: Safeguarding or Overreach?

    Play Episode Listen Later May 23, 2025 31:49


    *“The Children's Wellbeing Bill: Safeguarding or Overreach?”* This week we break down the UK's latest education bill — and why it's making waves among SEND families and home educators. ✅ What the bill says ❌ What parents are worried about

    Why We Chose Flexi-Schooling: Benefits, Challenges & What It Really Looks Like

    Play Episode Listen Later May 19, 2025 21:46


    Why We Chose Flexi-Schooling — Benefits, Challenges & What It Really Looks Like In this first episode of The Fleximum Life, I'm sharing why we chose flexi-schooling for our family, how it works in the UK, and what a real week looks like in our muddy, messy, joy-filled home ed life. We'll explore the benefits of flexible education, the challenges of part-time school and home learning, and the reasons it's been the right choice for our child's wellbeing and our family values. Whether you're curious about home education, looking into alternative schooling options, or just want a peek into our flexi-school rhythm—this one's for you!

    Quick and easy meal planning for Weight Loss in Menopause | Use this simple tool to help you make meal planning easy

    Play Episode Listen Later Apr 29, 2025 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

    Creatine for Peri-Menopausal Women: Boost Muscle, Brain, and Energy Naturally

    Play Episode Listen Later Apr 15, 2025 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 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.

    Intermittent Fasting for Menopausal Women: Benefits, Downsides, and Practical Tips |

    Play Episode Listen Later Mar 31, 2025 26:30


    Fasting for Menopausal Women: Benefits, Risks, and Best Practices | Intermittent Fasting in Menopause

    Play Episode Listen Later Mar 27, 2025 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 www.wellnessandwellies.com  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!

    Play Episode Listen Later Mar 25, 2025 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 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.

    Couch to 5k Running program for Menopausal women | Get Fit with your Dog

    Play Episode Listen Later Mar 20, 2025 3:31


    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: 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. 

    5 ways Magnesium can help you in Menopause | Metabolism boosting and weight loss in peri menopause

    Play Episode Listen Later Mar 18, 2025 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: TikTok Instagram Facebook

    Healthy Christian Mother Podcast – A Faith-Fuelled Approach to Health & Wellness

    Play Episode Listen Later Mar 12, 2025 1:49


    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! 

    3 Nutrition Mistakes Causing You to Gain Weight After 40

    Play Episode Listen Later Feb 26, 2025 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.  

    The Top Strategy to Lower Cortisol and Lose Weight After 40

    Play Episode Listen Later Feb 18, 2025 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

    Play Episode Listen Later Feb 11, 2025 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? 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

    Pink Wellies #2: In life do we take the easy path or the hard path? John 6:60-69 Jesus is difficult

    Play Episode Listen Later Feb 6, 2025 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? 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

    Why do we gain weight in Menopause? 7 steps you can take to lose weight in Menopause

    Play Episode Listen Later Feb 4, 2025 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. 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

    Pink Wellies #1 - The Armour of God | Standing firm in the TRUTH as a Christian Woman and mother

    Play Episode Listen Later Jan 31, 2025 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: 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 Gavin Asheden website https://ashenden.org/about/  The Armor of God book on Amazon here

    Prioritise these THREE things during menopause and perimenopause

    Play Episode Listen Later Jan 28, 2025 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: 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

    The things you need to know about Menopause |

    Play Episode Listen Later Jan 21, 2025 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: Join the Pink Wellies Facebook Community here Find out more about how I can help you by emailing me at wellnessandwelliesuk@gmail.com Helpful website https://www.themenopausecharity.org/

    The Benefits of locally produced food on your weight loss | Learn why eating locally produced food benefits your health, the economy and the environment

    Play Episode Listen Later Nov 18, 2024 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.

    Play Episode Listen Later Nov 4, 2024 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: Weight Loss Framework 1:1 Coaching

    Traveling as a Menopausal Woman: 10 Tips for a Comfortable, Enjoyable Journey and stay on track with your weight loss

    Play Episode Listen Later Sep 23, 2024 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  

    The Surprising Benefits of Testosterone for Women in Menopause: Boosting Energy, Mood, and Well-Being

    Play Episode Listen Later Sep 16, 2024 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/   

    Menopause Journey #1: Hormone Replacement Therapy (HRT) update. Pro and Con of HRT

    Play Episode Listen Later Sep 2, 2024 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  Have I started Menopause?    

    Calm Kids: Practical Strategies for Helping Children Manage Anxiety | The #1 thing I did to support my daughter with school related anxiety

    Play Episode Listen Later Apr 15, 2024 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

    Unveiling Ultra-Processed Foods: 7 simple ste[s to Deciphering Food Labels for Weight Loss

    Play Episode Listen Later Apr 8, 2024 35:22


    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 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

    Post-Easter Weight Loss: 7 tips to help you Get Back on Track | Lose weight and Spring into Summer

    Play Episode Listen Later Apr 1, 2024 25:16


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

    3 Top tips for managing Mothers Day stress for menopausal mums | How to have a less stressful Mothers Day | Celebrating International Womens Day 2024

    Play Episode Listen Later Mar 11, 2024 35:52


    Happy Mother's Day to all the incredible mums out there that means YOU! 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

    Should you join a gym if you want to lose weight? | 3 things to consider before joining a gym for weight loss

    Play Episode Listen Later Mar 4, 2024 31:36


    Is joining a gym going to help you lose weight? 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    

    Life Updates & Weight Loss Journey: Crafting a Winning Plan for Your Holiday Transformation

    Play Episode Listen Later Feb 26, 2024 25:59


    Hey friend! 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 ⭐️ Grab the planner and an empower hour with me here  

    The MUST read book that will change your attitude to diets, weight loss and food FOREVER |

    Play Episode Listen Later Jan 29, 2024 28:33


    ⭐️ Get a copy of my Fitness Planner HERE or email me to grab one of limited hardback spiral bound copies ⭐️ 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     

    Navigating Menopause: 11 Empowering Coping Strategies for Women Dealing with Seasonal Affective Disorder (SAD)"

    Play Episode Listen Later Jan 22, 2024 33:05


    Hey friend! 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  

    Chasing the Winter Blues Away: Understanding Seasonal Affective Disorder Part 1

    Play Episode Listen Later Jan 9, 2024 23:06


    Hey friend  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

    2024 Goal Setting | Review 2023 with me and set your goals for 2024 | Use this simple process to get clarity on your goals for the new year

    Play Episode Listen Later Jan 2, 2024 27:40


    Hey friend! 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: Highlights for each month - look back at phone pictures and calendar What were your biggest challenges? What were your successes? PLAN QUESTIONS: What are you going to STOP this year? What are you going to CONTINUE this year? 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/

    Menopause Weight Loss made simple | Does the 30 30 30 Rule actually work?

    Play Episode Listen Later Nov 13, 2023 21:07


    Does the 30-30-30 regime actually work? 

    Menopause, Mental Health and Motherhood | Getting back in the groove when life throws you a curve ball

    Play Episode Listen Later Nov 6, 2023 22:34


    Hey friend! 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 ⭐️

    Prioritise to Prosper: The Power of Letting Go | Reduce stress by learning how to prioritise and get organised.

    Play Episode Listen Later Sep 25, 2023 29:36


    Cooling Comfort: How Cold Water Therapy Benefits Menopause and Aids Weight Loss

    Play Episode Listen Later Sep 18, 2023 18:35


    Menopause, a natural phase in a woman's life, often brings with it a host of challenges, including weight gain and various discomforts. 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.

    Anchored in Adversity: Navigating Life's Storms with Routine | Supporting your physical and mental health when life throws you a curve ball

    Play Episode Listen Later Sep 11, 2023 32:46


    Anchored in Adversity: Navigating Life's Storms with Routine 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!    

    Part 2- Beat brain fog and get your family organised in 3 simple steps | Quit forgetting things and reduce stress using my simple family communication system for menopausal women

    Play Episode Listen Later Sep 4, 2023 22:46


    Women often experience brain fog during menopause due to hormonal fluctuations so you are not alone! Today I share 3 systems I use to keep my family organised which helps me manage my brain fog which reduces.  

    Part 1 - Beat brain fog and get organised in 2 simple steps | Quit forgetting things and reduce stress using my simple family communication system for menopausal women

    Play Episode Listen Later Aug 28, 2023 32:07


    Women often experience brain fog during menopause due to hormonal fluctuations so you are not alone! Today I share 2 systems I use to keep myself organised which helps me manage my brain fog which reduces.  

    3 Reasons You should Quit Doing HIIT When You're in Perimenopause | Exercise and workouts to boost metabolism for menopausal women

    Play Episode Listen Later Aug 21, 2023 18:35


    Are you in the midst of perimenopause and feeling the burn of those high-intensity workouts?

    Counting Chemicals, Not Calories: A Revolutionary Approach to Sustainable Weight Loss

    Play Episode Listen Later Aug 14, 2023 27:33


    In a world obsessed with calorie counting and restrictive diets, the concept of "Counting Chemicals, Not Calories" offers a refreshing and science-backed approach to weight loss. 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.

    Navigating Stress as a Menopausal Woman with Children: A Guide to Finding Balance

    Play Episode Listen Later Aug 7, 2023 24:05


    Juggling the demands of parenthood, coupled with hormonal fluctuations and the effects of menopause, can lead to heightened stress levels. 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

    16 signs of peri menopause that might surprise you and what to do about them | hormone balancing, weight loss and metabolism boosting in menopause

    Play Episode Listen Later Jul 31, 2023 27:29


    Join the free hormone workshop 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.

    8 Must-Have Travel Items for Staying on Track with Your Diet and Weight Loss goals

    Play Episode Listen Later Jul 24, 2023 20:03


    Traveling can be both exciting and challenging, especially if you are following a specific diet or fitness program. 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

    4 MUST have essential oils to support menopause and how to use them | Balance your hormones using toxin free natural organic essential oils

    Play Episode Listen Later Jul 18, 2023 30:42


    Hey friend 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   ⭐️ Only 2 REST Boxes left ⭐️ Get your hands on one of my wellness boxes here

    10 steps to building a successful night routine | How to prioritise sleep if you want to lose weight

    Play Episode Listen Later Jul 11, 2023 28:52


    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

    5 reasons you should get more sleep if you want to lose weight | The importance of sleep for fat loss and increasing your metabolism for menopausal women

    Play Episode Listen Later Jul 3, 2023 18:02


    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 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.  

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