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
Welcome to Golden Tails & Trails, the podcast where I am here to help you lose weight, get fit and stay motivated through running and Canicross — with my two four-legged co-hosts, Skye and Daisy, trotting right alongside us.
I’m SJ, a women’s fitness and Canicross coach, and together with my dog buddies, I’m here to guide you through everything from getting started on the trails to staying motivated on the tough days.
If you’re a woman who wants to feel healthier, stronger and more confident — and you want your dog to be part of the journey — this podcast is your new weekly home.
Each episode brings you simple fitness tips, realistic weight-loss strategies, mindset support, canicross guidance, and honest conversations about life, womanhood and staying active. And yes — expect plenty of fun moments and dog-fuelled chaos from Skye and Daisy along the way.
You don’t need experience. You don’t need to be a runner.
You just need a pair of trainers… and your dog.
We’re here to walk, jog, run (and sometimes laugh) with you — one trail at a time. 🐾✨
Wellnessandwelliesuk@gmail.com
IG: @golden_tails_and_trails
TT: @goldentailsandtrails
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
Monday Jul 28, 2025
Monday Jul 28, 2025
💬 Want to know more about the product I mentioned in the episode?
Click the link below register as a VIP and get 10% off your first order
Post Workout Shake
Today we’re diving into something that comes up a lot in our community — meal replacement shakes. Are they helpful? Harmful? A quick fix or a practical tool?
Well, especially for those of us going through menopause, and juggling work, kids, and everything in between — sometimes, just getting breakfast in can feel like an achievement.
So, let’s talk about it. I’ll walk you through the pros and cons of meal replacement shakes, and then share how I’ve found a balance — especially with a brand I now trust and love: Oriflame’s Wellness Shake.
Friday Jul 25, 2025
Friday Jul 25, 2025
💬 Want to know more about the product I mentioned?
Click the link below register as a VIP and get 10% off your first order
Post Workout Shake
Best Post-Workout Fuel for Menopausal Weight Loss: What Busy Mums Need to Know
Are you working out but not seeing the weight loss results you hoped for in midlife? 😩 You might be missing one of the most important pieces of the puzzle: what you eat after your workout.
In this episode, I’m sharing exactly what menopausal women need in their post-exercise fuel to support:
Fat loss 🔥
Muscle recovery 💪
Hormone balance ⚖️
Long-lasting energy ✨
I’ll walk you through the key nutrients your body is craving during this stage of life, why protein and fibre are non-negotiable, and the affordable, no-fuss shake that’s been working brilliantly for me — especially as a busy mum!
If you're navigating menopause, juggling motherhood, and trying to take care of your body… this episode is for you. 💕
What You’ll Learn:
Why post-workout nutrition is even more important during menopause
How the right fuel can support weight loss and reduce cravings
The ideal combo of protein, fibre, and vitamins for midlife recovery
My personal take on a quick, affordable shake that’s keeping me on track
Tips for simplifying your routine without sacrificing your health goals
Links & Resources:
💬 Want to know more about the shake I mentioned? Click the link below register as a VIP and get 10% off your first order
Subscribe & Share:If you found this episode helpful, please subscribe, leave a review, and share it with another amazing midlife woman who deserves to feel strong, supported, and unstoppable 💖
Monday Jul 21, 2025
Monday Jul 21, 2025
💛 Want to know the supplement I personally use to support my nutrition?I talk more about the WellnessPack Woman 45+ in this episode. You can check it out here.
Are you struggling with menopause symptoms and feeling unsure how to bring them up with your doctor? You’re not alone — and you don’t have to suffer in silence. In this empowering episode, [Your Name] shares practical tips to help you prepare for your appointment, communicate confidently, and advocate for the care you deserve.
We cover: ✅ Why your symptoms are valid and should be taken seriously ✅ How to track and present your symptoms clearly ✅ What treatment options you can ask about — including HRT and lifestyle support ✅ Questions to ask your doctor (and how to handle being dismissed) ✅ Why it’s OK — and important — to stand up for your health
Whether you’re in perimenopause, menopause, or beyond, this episode will give you the tools to speak up and get the help you need.
Friday Jul 18, 2025
Friday Jul 18, 2025
💛 Want to know the supplement I personally use to support my nutrition?I talk more about the WellnessPack Woman in this episode.
You can check it out here.
In this episode of Menopause and Motherhood, we’re getting real about the vitamins and minerals that can make a HUGE difference to your energy, mood, and hormone health during perimenopause and menopause.
I’m sharing: ✅ The five key nutrients you really need in midlife ✅ How they help with energy, mood, and menopause symptoms ✅ The best ways to get them naturally from food ✅ When a supplement might actually make sense
I’ll also give you simple, practical food tips to help you nourish your body — even on the busiest mum days.
✨ Because taking care of yourself isn’t selfish — it’s essential.
Monday Jul 14, 2025
Monday Jul 14, 2025
Mentioned in this episode: 🧡 WellnessPack Woman – My daily go-to for energy support.
Use the link for 15% off at checkout
In this episode of Menopause and Motherhood, we’re tackling one of the most common midlife symptoms: feeling exhausted all the time. If your energy is low no matter how much sleep you get, it could be more than just “busy mum life” — it could be your body missing key nutrients during the hormonal rollercoaster of menopause.
We’ll explore:
Why energy drops during perimenopause and menopause
The essential vitamins and minerals women over 40 need more of
How nutrition impacts mood, brain fog, and even belly fat
A simple way I’ve started supporting my body that’s actually made a difference
No fads, no fluff — just real talk about what your body needs in midlife and how to feel a little more like you again.
Lets Connect:
www.wellnessandwellies.com
wellnessandwelliesuk@gmail.com
Friday Jul 11, 2025
Friday Jul 11, 2025
In this empowering episode we explore how running the Lydiard way can help menopausal women lose stubborn belly fat, boost energy, and support hormone balance—all without burning out.
I breaks down the Lydiard running method, a legendary endurance-based training approach that focuses on low-stress, high-reward aerobic running. Perfect for women in perimenopause, menopause, or postmenopause, this method prioritizes fat-burning, metabolic health, and sustainable fitness—no high-intensity workouts required.
You’ll learn:
What the Lydiard Method is and why it works for midlife women
How aerobic running supports weight loss after 40 and 50
A simple weekly running routine designed for hormonal health and fat loss
Why easy-paced runs and hill workouts beat HIIT for managing menopausal belly fat
How to start running safely in menopause—even if you’re a complete beginner
If you’re tired of quick-fix fitness fads and want a grounded, proven method to improve your health, manage your weight, and feel strong again, this episode is for you.
👉 Don’t forget to subscribe, leave a review, and share this with a friend who’s ready to take back control of her health in midlife.
DogFit Info
Follow Daisy on Social Media
TikTok: @goldenretrieverdaisy
IG: @goldenretrieverdaisy2025
hormone changes affect metabolism, and which workouts are best for midlife women. We cover joint health, fat-burning strategies, and how to exercise without triggering stress or burnout.
Plus, get easy, practical tips for adding walking or running into your busy daily routine — even if you're short on time or new to fitness
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
👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks
Use the code Arbonne10 for a 10% discount
Lets Connect:
www.wellnessandwellies.com
wellnessandwelliesuk@gmail.com
Monday Jul 07, 2025
Monday Jul 07, 2025
In this episode of Menopause and Motherhood, we dive into the wild (and adorable) world of getting a new puppy—and how unexpected stress can magnify menopause symptoms like hot flushes, sleep disruption, mood swings, and anxiety. I share a personal story of bringing home a new furry friend and the hormonal chaos that followed, along with three practical, proven strategies for managing menopause-related stress.
Whether you're navigating perimenopause, full-blown menopause, or just trying to stay grounded amid life's changes, this episode offers real talk, gentle humour, and expert-backed tips to help you feel more balanced—puppy or not.
DogFit Info
Follow Daisy on Social Media
TikTok: @goldenretrieverdaisy
IG: @goldenretrieverdaisy2025
hormone changes affect metabolism, and which workouts are best for midlife women. We cover joint health, fat-burning strategies, and how to exercise without triggering stress or burnout.
Plus, get easy, practical tips for adding walking or running into your busy daily routine — even if you're short on time or new to fitness
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
👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks
Use the code Arbonne10 for a 10% discount
Lets Connect:
www.wellnessandwellies.com
wellnessandwelliesuk@gmail.com
Friday Jul 04, 2025
Friday Jul 04, 2025
In this episode, I'm sharing my #1 non-negotiable for weight loss and hormone balance after 40 — getting a good night’s sleep.
If you're navigating perimenopause, menopause, or struggling with stubborn weight gain, poor sleep might be the missing link. Discover how sleep impacts your metabolism, cravings, cortisol, and overall hormonal health — plus 5 simple, actionable tips to improve your sleep starting tonight. Prioritize rest, balance your hormones, and support sustainable weight loss — no extreme diets or workouts required.
hormone changes affect metabolism, and which workouts are best for midlife women. We cover joint health, fat-burning strategies, and how to exercise without triggering stress or burnout.
Plus, get easy, practical tips for adding walking or running into your busy daily routine — even if you're short on time or new to fitness
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
👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks
Use the code Arbonne10 for a 10% discount
Lets Connect:
www.wellnessandwellies.com
wellnessandwelliesuk@gmail.com
@thefleximum on social media
Tuesday Jul 01, 2025
Tuesday Jul 01, 2025
Looking to lose weight during menopause but not sure if walking or running is better for your body? In this episode of Well Woman, we explore the best exercises for menopausal women who want to lose weight, boost energy, and support hormone health.
You'll learn how walking and running impact weight loss after 40, how hormone changes affect metabolism, and which workouts are best for midlife women. We cover joint health, fat-burning strategies, and how to exercise without triggering stress or burnout.
Plus, get easy, practical tips for adding walking or running into your busy daily routine — even if you're short on time or new to fitness
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
👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks
Use the code Arbonne10 for a 10% discount
Lets Connect:
www.wellnessandwellies.com
wellnessandwelliesuk@gmail.com
@thefleximum on social media
Friday Jun 27, 2025
Friday Jun 27, 2025
Plastics & Menopause: What Every Woman Should Know 💥
Did you know that plastics like BPA can mimic oestrogen and potentially worsen menopausal symptoms like hot flushes, mood swings, and fatigue?
In this episode, I’m diving into: 👉 The hidden hormone disruptors in your daily life 👉 How plastic affects women during menopause 👉 5 easy, UK-friendly swaps to reduce your exposure
It's a must-listen for every health-conscious woman navigating menopause—or supporting someone who is. 💚
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
👉 Grab a special listener discount on my favourite wellness boost —Raspberry EnergyFizz sticks
Use the code Arbonne10 for a 10% discount
Lets Connect:
www.wellnessandwellies.com
wellnessandwelliesuk@gmail.com
@thefleximum on social media