Wellness and Wellies

Plastics & Menopause: What Every Woman Should Know

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  

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?

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.

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.

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.

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.

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

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

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.

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.

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.

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. 

⭐️ 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  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! 

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.  

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

❤️ 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

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

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

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

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

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/

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

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

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  

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/   

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?    

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

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

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

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

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    

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  

⭐️ 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     

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  

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

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/

Does the 30-30-30 regime actually work? 

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 ⭐️

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 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!    

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.  

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.  

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