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.
Listen on:
Episodes
Tuesday May 11, 2021
Tuesday May 11, 2021
Hey mumma
In this episode I interview Megan Moran she shares her top tips to finding the Holy Grail of me time.
Megan is not only a Mom to 2 beautiful babies under 2, Jack and Sophia (+ her dog Henry too.) A wife to the most supportive husband ever, Collin. But she's also the owner of The Mompreneur Guide- a company that helps Mom Entrepreneurs add hours back to their day through strategy, community and self-care in her Design Your Perfect Days workshop + Mompreneur Membership.
As a child of a mompreneur, Megan's been lucky to experience this lifestyle from both sides- as the child and the mom. She'll be the first to tell you, although it's not the easiest path, it's one impactful decision to make for not only you but your kids too. So Megan combines her experience, education and passion to help mompreneurs navigate this lifestyle with as much ease and support as possible.
You can learn more about her at themompreneurguide.com
Please go say Hi to Megan and share this podcast in your social media
Love
SJ x
Thursday May 06, 2021
Thursday May 06, 2021
Hey Mumma
You know you should be exercising. You know the benefits, you know it makes you feel better so why are you finding all the reasons not to?
So often we blame time and our children as being the reason we don’t do it. In this episode I call bull on that!
I am going to share some simple steps to help you find the time for a 30 minute workout each morning.
Remember exercise doesn’t have to be a chore or take hours. I can show you how to get a super effective workout in 30 minutes that you can do from home with minimal equipment check out the links below.
In the episode I talk a resource that I use with Chloe from Amazon. you can find a similar one here:
https://www.amazon.co.uk/Routine-visual-Special-Speech-Children/dp/B08CG3CDX5/ref=pd_sbs_6?pd_rd_w=m9Ir6&pf_rd_p=e0d2ff13-9dd4-4da7-83fa-1b78154f9d73&pf_rd_r=TP0RYF6YGKBYJFHK2MXM&pd_rd_r=9d26a83a-a6e4-4eef-a9a7-5082e372b221&pd_rd_wg=OibCR&pd_rd_i=B08CG3CDX5&psc=1
Want to work with me?
Ready to commit to changing your health and fitness? I offer a monthly package of 4 hour long 1:1 sessions to focus on your fitness and nutrition in more depth. I will create a personalised nutrition and fitness program for you. Get access to sample meal plans and much more.
Find out more here:
https://www.networktoempowerher.com/fitness
I offer 1:1 power coaching sessions to help you get clarity around your goals be they fitness or nutrition book your EMPOWER hour here:
https://www.networktoempowerher.com/offers/THA5DL69
If coaching is not for you then check this out!
My EMPOWERED EATING online course gives you two simple steps to get you giving your body the fuel it needs that fits around your family.
https://www.networktoempowerher.com/offers/zDpTBzoD
Please remember to share this podcast in your stories and find me on Instagram @EMPOWERHERUK please pop over and say hi I would love to hear from you!
Love
SJ x
Tuesday May 04, 2021
Tuesday May 04, 2021
Hey Mumma!
This episode will blow your mind!
Have you heard the saying Fitness is a lifelong journey? It really is.
You know there is no quick fix when it comes to improving your fitness and nutrition, it takes time and commitment for life! It is something we have to continue working on for LIFE!
However, there comes a point where you can turn around and look back and realise how far you have come!
In this episode I chat with Hayley. She shares the story of her health and fitness journey the challenges she has faced and how she overcame them.
Hayley talks about how health and fitness has not only improved her life but also how it has changed the lives of her husband and her two gorgeous girls.
I know you will find this episode truly inspiring so please go and show Hayley and her husband Chris some love over on Facebook and IG you can find Chris on IG @talkingheadfitness
Want to work with me?
Ready to commit to changing your health and fitness? I offer a monthly package of 4 hour long 1:1 sessions to focus on your fitness and nutrition in more depth. I will create a personalised nutrition and fitness program for you. Get access to sample meal plans and much more.
Find out more here:
https://www.networktoempowerher.com/fitness
I offer 1:1 power coaching sessions to help you get clarity around your goals be they fitness or nutrition book your EMPOWER hour here:
https://www.networktoempowerher.com/offers/THA5DL69
If coaching is not for you then check this out!
My EMPOWERED EATING online course gives you two simple steps to get you giving your body the fuel it needs that fits around your family.
https://www.networktoempowerher.com/offers/zDpTBzoD
Please remember to share this podcast in your stories and find me on Instagram @EMPOWERHERUK please pop over and say hi I would love to hear from you!
Love
SJ x
Thursday Apr 29, 2021
Thursday Apr 29, 2021
Hey mumma!
Your time and energy are precious you can not do everything. That often means that you have to say NO..
I KNOW that saying NO is HARD! In this episode i will teach you how to say NO so that you can set clear boundaries that you feel confident with.
Want to work with me?
I offer 1:1 power coaching sessions to help you get clarity around your goals be they fitness or nutrition book your 30 minute session here:
https://www.networktoempowerher.com/offers/THA5DL69
I also offer a monthly subscription of 4 hour long 1:1 sessions to focus on your fitness and nutrition in more depth. I will create a personalised nutrition and fitness program for you. Get access to sample meal plans and much more.
Find out more here:
https://www.networktoempowerher.com/offers/VafE6pFa
If coaching is not for you then check this out!
My EMPOWERED EATING online course gives you two simple steps to get you giving your body the fuel it needs
https://www.networktoempowerher.com/offers/zDpTBzoD
Please remember to share this podcast in your stories and find me on Instagram @EMPOWERHERUK please pop over and say hi I would love to hear from you!
Love
SJ x
Tuesday Apr 27, 2021
Tuesday Apr 27, 2021
Hey mumma do you spend all your time trying to keep every one happy?
Do you find yourself saying YES to everything and then feel exhausted and have no time or energy for yourself?
Nodding along with me? Then this episode if for YOU!
In this episode you will learn how to manage your time more effectively to make sure that you are doing the things that are aligned to your goals.
Want to work with me?
Ready to commit to changing your health and fitness? I offer a monthly a monthly package of 4 hour long 1:1 sessions to focus on your fitness and nutrition in more depth. I will create a personalised nutrition and fitness program for you. Get access to sample meal plans and much more.
Find out more here:
https://www.networktoempowerher.com/fitness
I offer 1:1 power coaching sessions to help you get clarity around your goals be they fitness or nutrition book your EMPOWER hour here:
https://www.networktoempowerher.com/offers/THA5DL69
If coaching is not for you then check this out!
My EMPOWERED EATING online course gives you two simple steps to get you giving your body the fuel it needs that fits around your family.
https://www.networktoempowerher.com/offers/zDpTBzoD
Please remember to share this podcast in your stories and find me on Instagram @EMPOWERHERUK please pop over and say hi I would love to hear from you!
Love
SJ x
Thursday Apr 22, 2021
Thursday Apr 22, 2021
Hey mumma
This week we have been talking about overcoming fear and taking steps outside your comfort zone to build a life you LOVE!
In this episode I interview the awesome Lois Mant from Muse hairdressing. Lois is an incredible hairdresser and was working in a really great salon for a BIG well known company. She could have played it safe and stayed there BUT she took a huge leap and opened up her own salon Muse in Salisbury and she did it in the middle of a global pandemic!
Lois is a mumma on a mission! Go follow her on IG @musehairdressing_ screen shot the podcast and tag us both! Lois really is an inspiration and show that if you have something on your heart that you believe in then you should 100% go for it!
Want to work with me?
I offer 1:1 power coaching sessions to help you get clarity around your goals be they fitness or nutrition book your 30 minute session here:
https://www.networktoempowerher.com/offers/THA5DL69
I also offer a package of 6 hour long 1:1 sessions to focus on your fitness and nutrition in more depth. I will create a personalised nutrition and fitness program for you. Get access to sample meal plans and much more.
Find out more here:
https://www.networktoempowerher.com/offers/VafE6pFa
If coaching is not for you then check this out!
When it comes to dealing with burnout and overwhelm looking after you needs to come first. A great first step is to fuel your body with the right foods.
My EMPOWERED EATING online course gives you two simple steps to get you giving your body the fuel it needs
https://www.networktoempowerher.com/offers/zDpTBzoD
Please remember to share this podcast in your stories and find me on Instagram @EMPOWERHERUK please pop over and say hi I would love to hear from you!
Love
SJ x
Love always
SJ x
Tuesday Apr 20, 2021
Tuesday Apr 20, 2021
Hey mumma!
How many time have you not acted on an idea because you are scared?
Remember fear is. reaction, courage is a decision and I know that you DO NOT want to live a life filled with SHOULDA WOULDA COULDAS!
I know time can be tough and doing things outside your comfort zone is super scary but you are STRONG and those small people are watching your every move.
In this episode I share my story as well as some top tips to help you overcome your fears to help you take that step into leading a life you LOVE!
Want to work with me?
I offer 1:1 power coaching sessions to help you get clarity around your goals be they fitness or nutrition book your 30 minute session here:
https://www.networktoempowerher.com/offers/THA5DL69
I also offer a package of 6 hour long 1:1 sessions to focus on your fitness and nutrition in more depth. I will create a personalised nutrition and fitness program for you. Get access to sample meal plans and much more.
Find out more here:
https://www.networktoempowerher.com/offers/VafE6pFa
If coaching is not for you then check this out!
My EMPOWERED EATING online course gives you two simple steps to get you giving your body the fuel it needs
https://www.networktoempowerher.com/offers/zDpTBzoD
Please remember to share this podcast in your stories and find me on Instagram @EMPOWERHERUK please pop over and say hi I would love to hear from you!
Love
SJ x
Thursday Apr 15, 2021
Thursday Apr 15, 2021
Hey Mumma!
We talk all the time on here about self-care, how important it is to look after yourself so you can do all the things!
Today I talk with Dr Roxi from the Fountain of Youth Clinic in Salisbury.
She shares her story of how she moved to the UK and started her own business whilst being a mum and navigating Covid.
I learnt a lot about skin care and how it is actually a form of self care.
Please go give Dr Roxi a shout out on IG @dr.roxi_fountain_of_youth
Her website is https://www.aginggracefully.uk/
Screen shot the podcast and pop it in your stories or leave me review on It tunes
Love and light
SJ x
Tuesday Apr 13, 2021
Tuesday Apr 13, 2021
Hey mumma!
This is a longer episode than usual but bear with me this is an important one!
As busy mumpreneurs, we are constantly striving to do all the things work and mum life right?
It is not surprising that we can feel physically and emotionally worn out.
In this episode, learn the signs of Burnout and what to do when you're feeling physical and emotional burnout.
It is so important even more so right now to look after ourselves and those around us.
If you'd like to equip yourself with the tools to overcome physical and emotional overwhelm, this episode is for you!
If you do recognise some of the signs and you feel that you need some extra support from a professional please reach out to your doctor or for those of you in the UK click the link below
https://www.nhs.uk/mental-health/nhs-voluntary-charity-services/nhs-services/how-to-access-mental-health-services/
Want to work with me?
I offer 1:1 power coaching sessions to help you get clarity around your goals be they fitness or nutrition book your 30 minute session here:
https://www.networktoempowerher.com/offers/THA5DL69
I also offer a package of 6 hour long 1:1 sessions to focus on your fitness and nutrition in more depth. I will create a personalised nutrition and fitness program for you. Get access to sample meal plans and much more.
Find out more here:
https://www.networktoempowerher.com/offers/VafE6pFa
If coaching is not for you then check this out!
When it comes to dealing with burnout and overwhelm looking after you needs to come first. A great first step is to fuel your body with the right foods.
My EMPOWERED EATING online course gives you two simple steps to get you giving your body the fuel it needs
https://www.networktoempowerher.com/offers/zDpTBzoD
Please remember to share this podcast in your stories and find me on Instagram @EMPOWERHERUK please pop over and say hi I would love to hear from you!
Love
SJ x
Thursday Apr 08, 2021
Thursday Apr 08, 2021
This week I interviewed two of the founders of my favourite business planner from Grow in Grace. Throughout my journey as an entrepreneur I have used so many different planner and when I cam across this planner I was so glad.
It is so thoughtfully crafted, without being fussy, it is eco friendly and helps faith filled entrepreneurs to keep God at the forefront of their business.
"As Christians, we are sure that we are fearfully and wonderfully made. This has inspired the design of this planner. We believe in the need for a beautiful and thoughtful design and hope that this message is clearly conveyed as you use this planner daily. We use mixed recycled paper and vegetable oil-based offset ink. "
Please screen shot this episode and tag the lovely Abi and Tolu you can find them on IG @growingrace
Their website is https://www.growingrace.life/
If you are looking for an amazing planner I highly recommend this one you can still get your hands on the 2021 version at a discounted price with FREE shipping.