Golden Tails and Trails | Canicross Running and Weight loss for women | Lose weight, get fit and stay motivated through running and canicross with your dog

Stressed out and overwhelemd? Searching for time management tips and systems? | Reflecting on the gender stereo types at the end of International womens week

Hey friend!
Are you always searching for time management and productivity systems?
Do you always feel overwhelmed and stressed out?
It is probably because you are juggling two jobs! 
As women we are still taking on the lion share of the domestic roles whilst so many of of us who have had incredibly successful careers and are looking to have an identity outside of the home. 
At the end of International Womens week it has had me reflecting on the gender stereotypes that there still are in the world. That how our business or jobs are seen to be less important that our partners.
The reality is that we are doing two full time jobs so it is no wonder you often feel tired and lacking energy! 
Cheers to you the women that are clearing a path for the next generation showing our daughters that they can be who they want to be and for the next generation of men that their role is to be part of a team!
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

Is green tea the magic answer to your weight loss journey? |Green tea pros and cons | Learn how can green tea can boost your metabolism and improve your at home workout

Hey Mumma!
Green tea is heralded as this magic weight loss miracle right?
It is in everything form weight loss drinks to pre-workouts. Does it actually work and how does it work? Green tea is one of the healthiest beverages on the planet. It is loaded with antioxidants and various plant compounds that may benefit your health.
Some people even claim that green tea can increase fat burning and help you lose weight.
Today learn the pros and cons of green tea. My thoughts and opinions on green tea as part of your health and fitness journey and if it is worth spending your cash on!
Look below for my favourite green tea product!
Love and light
SJ x
Disclaimer I am not a medical professional this is my own research and opinions.
My favourite Green tea product for pre-workout or to beat the afternoon slump is here:
https://www.modere.co.uk/productdetail/go-orange-citrus?referralCode=6365281 
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
 

How to use your heart rate to get the most from your workout | Know how to use your aerobic and anaerobic systems to boost your metabolism and lose weight | Cycle sync your workouts for weight loss

Hey Mumma!
Using a heart rate monitor around your chest is a great way to get an accurate measure of where you are working at exercise wise.
It is easy to over estimate how much we are doing and sometimes we are pushing too hard. 
Using heart rate we can work in different training zones depending on your goals.
Today learn how to figure out your maximum heart rate and how the make use of the different training zones to make the most of your workouts.
Hope this is helpful here is the link to the blog for all the details
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

I am uplifted - Monday motivation | Health and fitness motivation for Christian moms | Food, fitness and faith for women

Hey Mumma!
Today's Monday motivation is "I am uplifted - I rise above to bring joy and happiness" 
Therefore encourage one another and build each other up, just as in fact you are doing" 1 Thessalonians 5:11
I hope this episode brings you joy and happiness 
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 spot 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 
My online workouts can be found here:
Online Workout Platform

Female Intuition | Learning to trust your mind and body when it comes to your family, nutrition and weight loss | Cycle syncing your nutrition and workouts to boost your metabolism

Hey Mumma
A bit of a different episode today for you. 
I am sharing a bit of a personal story in the hope that it helps you to trust yourself and trust God.
As women we have this incredibly powerful gift of intuition that when you tune into it can be an amazing guide.
I hope this episode blesses you today and I would love to hear from you if you have ever had to work through something similar.
Love and light
SJ x
Want to Work with me?
⬇️⬇️
The 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 bi-weekly Q&A check in via zoom for accountability and an awesome community of like minded women!
Grab your spot here:
https://bit.ly/weightlossframework 
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

Cant lose weight? | Lacking energy and focus? | Struggle with Acne and PMS? | 9 steps to Heal Your Gut And Solve Your Hormone Problems and boost your metabolism

Hey Mumma
Do you know your gut? Check out these gut facts:
Bacteria in your gut can weigh up to two kilograms. That's how much 100 trillion bacteria weigh!
The gut goes all the way from your mouth to your bottom. ...
If you spread your gut out flat, it would cover the area of an entire tennis court. ...
Your immune system is linked to your gut.
Your gut and your hormones are linked
A group of bacteria in the gut known as the estrobiome metabolise and eliminates estrogen from the body.
A healthy gut helps hormones in other ways, too: a balanced microbiome lowers inflammation, which promotes hormone balance (and may be especially helpful for hormonal acne), and supports balanced blood sugar, which is essential for healing hormones.
A healthy gut also allows our bodies to extract the nutrients we need for hormone healing from our food and supplements. 
Is your gut healthy?
Today, learn how to heal your gut and solve hormone problems.
In the episode I mentioned a supplement which you get £10/$10 off by using my affiliate link drop me a using affiliates helps fund this podcast so thank you in advnace
https://modere.co/3syzHpk 
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

I am Mindful - Monday motivation | Health and fitness motivation for Christian moms | Food, fitness and faith for women

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

4 pieces of equipment to invest in to workout from home | Save money by buying the right equipment for your at home workout | Lose weight and boost your metabolism without a gym

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

Want to get fit and lose weight fast? | Why a 30 minute workout is all you need to lose weight and boost your metabolism |

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

I am grateful - Monday motivation | Health and fitness motivation for Christian moms | Food, fitness and faith for women

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