Menopause and Motherhood | Weight loss and Menopause, Healthy Eating in Peri-menopause, Hormone Balancing, Lose weight, Simple nutrition, Beat belly fat, Quick fitness, , metabolism boosting
Do hot flushes keep you awake at night? Are you a stressed-out mess riding the anxiety rollercoaster? Are you frustrated that no matter what you do you can’t seem to lose weight? Do your low energy levels frustrate you and make you feel irritable? Is organisation hard because brain fog is getting the better of you? Hey friend! I’m S J, I am a nutrition coach and personal trainer for menopausal women. When I hit 40 it was like a switch had flicked in my body. I felt like I had lost all sense of who I was, I had put on weight, had no energy, I struggled with brain fog and mood swings. All that changed when I started to learn about more about hormones and perimenopause. I realised I needed to start changing my approach to my health, fitness and nutrition as my hormones were changing. I learnt how-to live-in harmony with my hormones to help me achieve healthy sustainable weight loss and to understand how our hormones impact every area of our life. I learnt how to balance my hormones to reduce stress and how to harness their power to make the best use of my time. Now I want to pass all my secrets on to you. Having worked in the fitness space for many years it was obvious that women like you and I were being overlooked. The traditional approach to nutrition and fitness doesn’t work for our bodies as our hormones are changing so I trained to become a Menopause Nutritionist and Personal Trainer. In this podcast you will find all the tools you need to help you lose weight, balance your hormones, boost your metabolism, feel more energised, beat the brain fog, handle the mood swings, and start feeling more like YOU again! I’m so excited to keep you accountable, be your coach, give you some tough, love you and laugh with you. Let’s come together and make things happen! LET’S CONNECT Come find me at https://sarajaneladums.podia.com/ Email: wellnessandwelliesuk@gmail.com Copyright Wellness and Wellies Ltd 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.
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Episodes
Monday Feb 28, 2022
Monday Feb 28, 2022
Hey friend!
As mums we often hold the key to the family dynamic we can create the mood for the whole family. Have you ever noticed when you are off your kids are off? You are the thermostat not the thermometer you have the ability to create the mood in our family home and in the world in which you live.
Be the light and the joy, be kind to those around you as your energy really is pwoerful.
Joshusa 1: 8 Keep this book of the law always on your lips; mediate on it day and night.
Have an amazing day
Love and light
Sj x
Free Facebook Group - Come and join us!
https://bit.ly/PMFBG
Work with me:
Do you have a BIG goal on your heart for 2022 but you lack clarity?
Do you need help reverse engineering a goal into an action plan?
Do you struggle to find the time to implement your goals?
I can help you!
Grab my 3 step Productivity Package
You will walk away with a personalised productivity plan to get time efficient, reduce overwhelm and an action plan to take daily steps to achieve your goals
Snag your slot for this month here. Only 5 slots available each month
UK listeners click here:
https://bit.ly/tpmpackage
To pay in US dollars click here:
https://bit.ly/tpmpackageusd
Any questions please email me at theproductivemum@gmail.com
Join my online workout group here:
Online Workout Platform
Thursday Feb 24, 2022
Thursday Feb 24, 2022
Hey Mumma,
Did you know working out from home does not need to cost lots of money or take up lots of space. You don't need a treadmill or exercise bike that sits in the corner as an expensive clothes hanger!
With Covid so many more people took their workouts home and found out what many of us had been saying for ages that home workouts are just as effective as going to the gym.
You do not need a tonne of fancy equipment to get a great workout here are 4 things to get you started!
Share your kit with me over in the FB group and if you have any questions about kit drop me a message or post in the group would love to have a Q&A around this if that would help?
Have a great day
Love and light
SJ x
Want to Work with me?
⬇️⬇️
Productivity Package
My 1:1 coaching program plus access to the Weight Loss Framework online course
https://bit.ly/weightlosspPP
Fit Productive Mum Weight Loss Framework
You will learn how to make the time for your health and fitness goals as well as a nutrition and fitness framework that works with your body and fits around your family.
You will walk away with an action plan to take daily steps to achieve your weight loss goals
PLUS my Bonus Cycle syncing 101 course and a weekly Q&A check in via zoom for accountability and an awesome community of like minded women!
UK listeners click here:
https://bit.ly/tpmpackage
To pay in US dollars click here:
https://bit.ly/tpmpackageusd
Any questions please email me at theproductivemum@gmail.com
My online workouts can be found here:
Online Workouts and Macro containers
Free Facebook Group - Come and join us!
https://bit.ly/PMFBG
My favourite products can be found here:
Online workouts and the coloured containers are here:
Online Workouts and Macro containers
Pre-Workout and Daily chocolate protein is here:
Pre-workout and Protein link
Tuesday Feb 22, 2022
Tuesday Feb 22, 2022
Do you think you need to spend hours in the gym to get a great workout and lose weight?
Do you feel. like you don't have enough time to work out? (go back to last weeks episode)
Why just 30 minutes for a workout?
It is a doable amount - you do not have to be an athlete to workout for 30 minutes per day 30 minutes with the dog, go for a walk on your lunch break.
Walking 30 minutes on your lunch break can burn between 100-200 calories do this time 5 times a week thats an extra 500-1000 calories.
Cycling 30 minutes to work could burn 300 calories, think about it like this to lose a found it is estimated you need a calories defiicet of 3,500 a week that is 500 per day cycle to and from work you would notice a BIG difference. 30 minutes of yoga in the morning burns approx 150 calories so that morning stretch could go a long way to helping you lose weight
30 minutes of weigh training can burn 90-120 but remember the more muscle mass you have the higher your MBR the calories you burn when you are resting. 30 minutes is not intimidating - many workout classes in gyms can be up to an hour long and that can feel pretty intense
Mentally we know we can find 30 minutes and even if it isnt something you love you know you can 30 minutes plus it is it enough to get the endorphins pumping and set you up for the day!
A study found from the American Journal of physiology found that those who workout for half an hour lost as much weight as those who worked out for 30 minutes.
Why? Because those who worked out for an hour ate more calories after their workout as they thought they had.
You wont over train and will keep cortisol levels low especially important in luteal and menstrual phases of your cycle.
What do my 30 minutes look like? A morning workout of cardio or weights depending on where i am in my cycle and a dog walk at lunch time to get me moving and the endorphins pumping!
Have a great week, love and light
SJ x
Free Facebook Group - Come and join us!
https://bit.ly/PMFBG
Work with me:
Do you have a BIG goal on your heart for 2022 but you lack clarity?
Do you need help reverse engineering a goal into an action plan?
Do you struggle to find the time to implement your goals?
I can help you!
Grab my 3 step Productivity Package
You will walk away with a personalised productivity plan to get time efficient, reduce overwhelm and an action plan to take daily steps to achieve your goals
Snag your slot for this month here. Only 5 slots available each month
UK listeners click here:
https://bit.ly/tpmpackage
To pay in US dollars click here:
https://bit.ly/tpmpackageusd
Any questions please email me at theproductivemum@gmail.com
Join my online fitness community here:
Online Workout Platform
Monday Feb 21, 2022
Monday Feb 21, 2022
Hey Mumma,
An attitude of gratitude... we have all heard it before that we should practice gratitude. As annoying as that phrase is and how ever many times we hear it, it is true!
The few weeks where Chloe was between school and the nights when I dragged myself to bed exhausted I would make myself think about the things i was grateful for. Especially the fact that I had extra time with my daughter.
2 years ago when we were i lockdown i was soo fed up of being just her and I and honestly would dread being on my own with her. But now I love being with her and in all honesty I seriously considered home school but finances just wont allow it for us right now.
Being thankful in the challenging times can be the biggest challenge but it is in these times when we need to move closer to God and thank you for the smallest things we have in our lives.
Scripture:
'Give thanks in all circumstances; for this is God's will for you in Christ Jesus" 1 Thessalonians 5:18
Have an amazing week
SJ x
Free Facebook Group - Come and join us!
https://bit.ly/PMFBG
Work with me:
Do you have a BIG goal on your heart for 2022 but you lack clarity?
Do you need help reverse engineering a goal into an action plan?
Do you struggle to find the time to implement your goals?
I can help you!
Grab my 3 step Productivity Package
You will walk away with a personalised productivity plan to get time efficient, reduce overwhelm and an action plan to take daily steps to achieve your goals
Snag your slot for February here. Only 5 slots available each month
UK listeners click here:
https://bit.ly/tpmpackage
To pay in US dollars click here:
https://bit.ly/tpmpackageusd
Any questions please email me at theproductivemum@gmail.com
Join my online fitness community here:
Online Workout Platform
Thursday Feb 17, 2022
Thursday Feb 17, 2022
Hey Mumma
It is tough love time!
Are you telling yourself that you don't have time for your health and fitness goals? Well today I am going virtually kick your butt and show you where you can find that 30 minutes in your schedule to get that daily movement in!
Learn my 6 steps to plan in your workout into your daily schedule to help you lose weight!
Love and light
SJ x
Free Facebook Group - Come and join us!
https://bit.ly/PMFBG
Work with me:
Do you have a BIG goal on your heart for 2022 but you lack clarity?
Do you need help reverse engineering a goal into an action plan?
Do you struggle to find the time to implement your goals?
I can help you!
Grab my 3 step Productivity Package
You will walk away with a personalised productivity plan to get time efficient, reduce overwhelm and an action plan to take daily steps to achieve your goals
Snag your slot for February here. Only 5 slots available each month
UK listeners click here:
https://bit.ly/tpmpackage
To pay in US dollars click here:
https://bit.ly/tpmpackageusd
Any questions please email me at theproductivemum@gmail.com
Join my online fitness community here:
Online Workout Platform
Tuesday Feb 15, 2022
Tuesday Feb 15, 2022
Hey Mumma!
You know that a key element to your success on your weight loss journey is to plan your meals. When you have your meals planned there is no going to a drive through, or ordering food in. Meal planning makes your weight loss journey much easier.
Today learn my meal planning system that will help you stay on track with your weight loss goals without having to cook different meals for the rest of the family!
Come and join us in the facebook group for more meal ideas and recipes.
Love and light
Sj x
Free Facebook Group - Come and join us!
https://bit.ly/PMFBG
Work with me:
Do you have a BIG goal on your heart for 2022 but you lack clarity?
Do you need help reverse engineering a goal into an action plan?
Do you struggle to find the time to implement your goals?
I can help you!
Grab my 3 step Productivity Package
You will walk away with a personalised productivity plan to get time efficient, reduce overwhelm and an action plan to take daily steps to achieve your goals
Snag your slot for February here. Only 5 slots available each month
UK listeners click here:
https://bit.ly/tpmpackage
To pay in US dollars click here:
https://bit.ly/tpmpackageusd
Any questions please email me at theproductivemum@gmail.com
Join my online fitness community here:
Online Workout Platform
Monday Feb 14, 2022
Monday Feb 14, 2022
I am resourceful - I use creative methods to construct the best possible life
I have had to get resourceful these past few weeks with Chloe being home whilst we are in the transition between schools. But in short all of my productivity systems and planning has really helped me to make sure that I am still showing up in all the places this past month.
I have 100% used my creative methods to make the best possible life during this phase.
Scripture
'She also rises while it is yet night, and provides food for her household' Proverbs 31:15
Free Facebook Group - Come and join us!
https://bit.ly/PMFBG
Work with me:
Do you have a BIG goal on your heart for 2022 but you lack clarity?
Do you need help reverse engineering a goal into an action plan?
Do you struggle to find the time to implement your goals?
I can help you!
Grab my 3 step Productivity Package
You will walk away with a personalised productivity plan to get time efficient, reduce overwhelm and an action plan to take daily steps to achieve your goals
Snag your slot for February here. Only 5 slots available each month
UK listeners click here:
https://bit.ly/tpmpackage
To pay in US dollars click here:
https://bit.ly/tpmpackageusd
Any questions please email me at theproductivemum@gmail.com
Join my online fitness community here:
Online Workout Platform
Thursday Feb 10, 2022
Thursday Feb 10, 2022
Hey Mumma!
Today we are going back to basics! What is cycle syncing and how does it work? Will it help you lose weight?
We are digging into the basics of cycle syncing as well as hearing a bit about my cycle syncing journey.
I hope this episode blesses you
Love and light
SJ x
Free Facebook Group - Come and join us!
https://bit.ly/PMFBG
Work with me:
Do you have a BIG goal on your heart for 2022 but you lack clarity?
Do you need help reverse engineering a goal into an action plan?
Do you struggle to find the time to implement your goals?
I can help you!
Grab my 3 step Productivity Package
You will walk away with a personalised productivity plan to get time efficient, reduce overwhelm and an action plan to take daily steps to achieve your goals
Snag your slot for February here. Only 5 slots available each month
UK listeners click here:
https://bit.ly/tpmpackage
To pay in US dollars click here:
https://bit.ly/tpmpackageusd
Any questions please email me at theproductivemum@gmail.com
Join my online fitness community here:
Online Workout Platform
Tuesday Feb 08, 2022
Tuesday Feb 08, 2022
Hey friend!
Do you live in the northern hemisphere like me and struggle during winter?
At time of recording it is start of Feb and this weekend I really struggled because of the weather.
Today learn what Seasonal Affective Disorder is and how it impacts your hormones.
Plus my 5 top tips for managing the Winter blues to stay on track with your health and fitness journey.
Remember if you feel like you are struggling to cope go and check in with your doctor none of this advice is meant to replace medical advice but to share the things that have helped me.
Love and light
SJ x
Free Facebook Group - Come and join us!
https://bit.ly/PMFBG
Work with me:
Do you have a BIG goal on your heart for 2022 but you lack clarity?
Do you need help reverse engineering a goal into an action plan?
Do you struggle to find the time to implement your goals?
I can help you!
Grab my 3 step Productivity Package
You will walk away with a personalised productivity plan to get time efficient, reduce overwhelm and an action plan to take daily steps to achieve your goals
Snag your slot for February here. Only 5 slots available each month
UK listeners click here:
https://bit.ly/tpmpackage
To pay in US dollars click here:
https://bit.ly/tpmpackageusd
Any questions please email me at theproductivemum@gmail.com
Join my online fitness community here:
Online Workout Platform
Monday Feb 07, 2022
Monday Feb 07, 2022
Hey Mumma!
I am thriving - I reap the benefits of a life spent in health and joy
Are you starting to reap the benefits of your NY resolutions?
If you have been eating health and working out you should be seeing some free great results
Are you feeling stronger?
Do you have more energy?
Are you feeling better in your clothes?
Scripture:
My flesh and my heart nay fail but God is the strength of my heart and my portion forever Psalm73: 26
Love and light
SJ x
Free Facebook Group - Come and join us!
https://bit.ly/PMFBG
Work with me:
Do you have a BIG goal on your heart for 2022 but you lack clarity?
Do you need help reverse engineering a goal into an action plan?
Do you struggle to find the time to implement your goals?
I can help you!
Grab my 3 step Productivity Package
You will walk away with a personalised productivity plan to get time efficient, reduce overwhelm and an action plan to take daily steps to achieve your goals
Snag your slot for February here. Only 5 slots available each month
UK listeners click here:
https://bit.ly/tpmpackage
To pay in US dollars click here:
https://bit.ly/tpmpackageusd
Any questions please email me at hello@theproductivemum.co.uk