Golden Tails & Trails | Canicross,Trail Running With Dogs & Weight Loss for Women
Welcome to Golden Tails & Trails — the dog podcast for women who want to feel healthier, happier and more connected through life on the trails with their dogs.
I’m SJ, a women’s fitness and Canicross coach, joined by my two golden retrievers, Skye and Daisy — your four-legged co-hosts bringing muddy paws, real life moments, and plenty of trail-side wisdom.
This podcast blends dog stories, outdoor adventures, and realistic wellbeing conversations for women who love walking, running, hiking, Canicross, and building an active lifestyle with their dogs. Whether you’re starting your first dog walk for fitness, exploring trail running, navigating menopause, improving your mindset, or simply looking for motivation to get outside, you’ll find encouragement here.
Each episode includes:
• real-life stories from the trails with Skye and Daisy
• fitness, weight-loss and motivation support for women
• Canicross and running-with-dogs guidance
• dog kit and gear reviews to help you and your dog adventure safely
• expert guests from the dog, fitness and wellbeing world
• honest conversations about womanhood, confidence, mental wellbeing and everyday life with dogs
You don’t need to be a runner.
You don’t need perfect motivation.
You just need a lead, a pair of trainers, and a dog who’s ready for adventure.
So come along with us — walking, jogging, running and rediscovering wellbeing one trail at a time.
Because sometimes the best therapy has four legs and a muddy tail. 🐾✨
The information contained herein is for informational and educational purposes only, and should not, and in no way should, be perceived as or relied upon in any way as medical, mental health, health care or nutritional advice. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment that can be provided by your own physician, nurse practitioner, physician assistant, therapist, counsellor, mental health practitioner, licensed dietitian or nutritionist, or any other licensed or registered health care professional. Do not disregard professional medical advice or delay seeking professional advice because of information you have read in our materials.
Listen on:
Episodes
Wednesday Jan 07, 2026
Wednesday Jan 07, 2026
Links Below
Setting New Year goals for canicross doesn’t have to mean burnout, injury, or unrealistic expectations. In this episode, we explore how women can set realistic, sustainable canicross goals by focusing on three powerful foundations: Rest, Fuel, and Move.
Whether your goal is to run further, feel fitter, or simply enjoy time outdoors with your dog, this episode will help you start the year feeling confident, supported, and motivated.
Work With Me
🐕🦺 1:1 Canicross & Personal Training CoachingLooking for personalised support with your fitness, running, or canicross journey?
👉 Learn more about my 1:1 personal training package here:
Connect With Me
📍 Facebook
📍 Instagram
📍 TikTok
📍 YouTube
Monday Dec 15, 2025
Monday Dec 15, 2025
Discover The Golden Trio of Canicross — the three powerful benefits that make running with your dog life-changing for both of you. In this episode, we explore how Canicross strengthens your bond, improves your fitness (and supports weight loss), and boosts your dog’s behavioural wellbeing.
Perfect for complete beginners, nervous dogs, and anyone looking for a low-cost, accessible way to get outside and feel better.
🐾 Skye & Daisy would love to meet you!Come join our little Golden Tails & Trails pack and discover how fun Canicross can be. Ready to try it for yourself?
👉 Book your Online Canicross Taster Session here:
https://wellness-and-wellies.sumupstore.com/product/online-1-1-taster-session
👉 Connect with us:Instagram: @golden_tails_and_trailsFacebook: DogFit LudlowTikTok: @goldentailsandtrails
Email me: wellnessandwelliesuk@gmail.com
Monday Dec 08, 2025
Monday Dec 08, 2025
Today we’re diving into the absolute basics of Canicross — running off-road with your dog using safe, proper kit — and why it’s one of the most accessible and enjoyable ways to improve your fitness, boost your mood, and even support gentle, sustainable weight loss, especially for busy women.
🐾 Skye & Daisy would love to meet you!Come join our little Golden Tails & Trails pack and discover how fun Canicross can be. Ready to try it for yourself?
👉 Book your Online Canicross Taster Session here:
https://wellness-and-wellies.sumupstore.com/product/online-1-1-taster-session
👉 Connect with us:Instagram: @golden_tails_and_trailsFacebook: DogFit LudlowTikTok: @goldentailsandtrails
Email me: wellnessandwelliesuk@gmail.com
Monday Sep 08, 2025
Monday Sep 08, 2025
Resources & Links:
Join my 5-Week Coaching Program →
Wellosophy Products I love for weight loss →
DOGFIT taster Session
Struggling to shift stubborn weight, especially around menopause? Walking might sound too simple, but when you combine it with the joy (and accountability!) of your dog, it becomes one of the most powerful tools for long-term weight loss and wellbeing.
In this episode, I share how daily walks with your dog can help you burn calories, reduce stress, and build sustainable habits that stick. You’ll learn why consistency matters more than intensity, how to turn your walks into mini fitness sessions, and the surprising mental health benefits that make walking just as important as hitting the gym.
Whether you’re a seasoned runner, a busy mum, or someone just starting their health journey, this episode will show you how to use your four-legged friend as your ultimate fitness partner.
What You’ll Learn in This Episode:
Why walking is underrated (but highly effective!) for weight loss
How your dog can help keep you accountable and motivated
Easy ways to increase calorie burn on your walks
The mental health benefits of walking outdoors
How to build walking into your daily routine—even on busy days
Links & Resources:
Join me on DogFit and discover the joy of running or walking with your dog
Download the Rest, Fuel, Move 90-Day Fitness Planner to track your progress
Monday Sep 01, 2025
Monday Sep 01, 2025
Resources & Links:
Join my 5-Week Coaching Program →
Wellosophy Products I love for weight loss →
Share this episode with a friend who needs encouragement 💕
The Menopause ResetA 5-week, 1:1 coaching programme designed just for women in menopause.
What makes this different?✅ Nutrients that support your hormones & metabolism✅ Fitness you can actually enjoy and stick to✅ Weekly 1:1 support, guidance, and accountability✅ A proven plan – I lost half a stone in 5 weeks, and you can too
Monday Aug 25, 2025
Monday Aug 25, 2025
Resources & Links:
Join my 5-Week Coaching Program →
Wellosophy Products I love for weight loss →
Share this episode with a friend who needs encouragement 💕
The Mindset Shift That Helped Me Lose Half a Stone in 5 Weeks
Have you ever felt like no matter what you do, the weight just won’t budge — and it starts to affect the things you love? That was me not too long ago.
In today’s episode, I’m sharing the real beginning of my journey to losing half a stone in 5 weeks — and it’s not what you might think. It wasn’t about food or exercise at first. It was about mindset.
👉 In this episode, you’ll hear:
The turning point moment when I knew something had to change
How peri-menopause weight gain started to impact my running and my confidence
Why motivation wasn’t enough — and what I did instead
The simple mindset shift that set me up for lasting results
This is part one of a 2-episode mini-series. Next time, I’ll take you behind the scenes of the practical steps I used — tracking my food, getting serious about sleep, and my simple Rest, Fuel, Move approach.
✨ If today’s episode resonates with you, and you’re ready to start your own 5-week transformation, check out my 5-Week Coaching Program. It’s designed to help you shift your mindset, build simple habits, and finally feel like yourself again. [Insert Link]
Monday Aug 18, 2025
Monday Aug 18, 2025
🎁 As a listener, you can become a VIP today and get 15% off + early access to reserve yours before Metabo Boost officially launches on Wednesday 20th August
👉 Reserve yours here: Oriflame Metabo Boost VIP Link
Weight gain and cravings during menopause can feel like an uphill battle. Many women are turning to GLP-1 medications like Mounjaro to help—but are they the only option?
In this episode of Menopause and Motherhood, I’ll explain how GLP-1s work, the pros and cons of prescription weight-loss medications, and why they’re becoming so popular with midlife women. Then, I’ll introduce you to a new, natural alternative: Oriflame’s Wellosophy Metabo Boost.
Metabo Boost contains a unique TCI-1 formula that has been shown in vitro to boost GLP-1 naturally, helping reduce cravings, support metabolism, and keep you feeling fuller for longer—without the side effects or the hefty price tag of prescriptions.
What you’ll learn in this episode:
What GLP-1 medications like Mounjaro are and how they work
Why menopausal women are turning to these drugs
The benefits and limitations of GLP-1 prescriptions
How Metabo Boost offers a natural, daily alternative
How to claim your VIP discount + early access
Resources & Links:
🌱 Join as a VIP and Reserve your Oriflame Metabo Boost: Click here
Join our Menopause and Motherhood Facebook community: https://www.facebook.com/groups/739217206907805
Friday Aug 15, 2025
Friday Aug 15, 2025
Links & Resources:
Take the Oriflame NovAge+ Skin Scan Quiz → https://uk.oriflame.com/?store=UK-sjladums#
Wellness pack for women → Wellness pack for women
Join the Facebook community → https://www.facebook.com/groups/739217206907805
Are you struggling with low mood, lack of motivation, or feeling like you’ve lost yourself during perimenopause? You’re not alone. In this episode, I open up about my own experience with perimenopause and depression — including the mornings I can barely get out of bed — and share three practical tips that have helped me look after my mental health.
We talk about why hormonal changes can impact your mood, why exercise is such a powerful tool for your mental wellbeing, and how small daily actions can make a big difference.
What You’ll Learn in This Episode:
How perimenopause affects brain chemistry and mood
Why exercise can boost your mental health (even in small amounts)
My 3 top tips for supporting your mental wellbeing in perimenopause
How to create moments of joy on even the hardest days
If you’re navigating perimenopause and feeling low, this episode is here to remind you: you are not alone, you are not broken, and there is hope.
Monday Aug 11, 2025
Monday Aug 11, 2025
Links & Resources:
Take the Oriflame NovAge+ Skin Scan Quiz → https://uk.oriflame.com/?store=UK-sjladums#
Join my Facebook group → https://www.facebook.com/groups/739217206907805
Are you suddenly battling breakouts, dryness, or redness during menopause? You’re not imagining it — hormonal changes in midlife can completely change your skin. In this episode of Menopause and Motherhood, I explain exactly why menopausal skin can be so unpredictable, the most common challenges women face, and simple, science-backed tips to help restore your glow.
I also share how Oriflame’s NovAge+ range is designed to target your skin’s needs during menopause and how you can take their free skin scan quiz to get your own personalised skincare routine in minutes.
What You’ll Learn in This Episode:
The hormonal changes that cause menopausal skin to become dry, sensitive, or spot-prone.
The most common midlife skin concerns — from jawline acne to pigmentation.
How to tweak your skincare routine for better results.
The key ingredients that can help hydrate, smooth, and protect your skin.
Why personalised skincare can save you money and frustration.
Tuesday Aug 05, 2025
Tuesday Aug 05, 2025
Rest Fuel Move 90 Day fitness planner
Email me wellnessandwelliesuk@gmail.com and let me know if you would like the digital or paper planner.
🍽️ Feeling stuck with weight loss? 📱 Wondering if food tracking actually helps? 🤯 Confused between RH Fitness, MyFitnessPal, or going old-school?
This one’s for YOU 👇 ✅ Real talk on why food tracking works in menopause ✅ Which app I use (hint: RH 💪) vs. what I recommend for beginners ✅ PLUS — a sneak peek at my new 90-day planner: Rest. Fuel. Move. ✍️📓