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

Confession: I deleted Instagram. Here’s Why.

Hey mumma!
Do you find yourself scrolling IG looking at all the beautiful people and their homes? Then you look up and look at all the toys on the floor, the dirty dishes in your kitchen and the piles of laundry that need sorting?
I've been there too and found myself questioning myself and feeling like i am failing and just not good enough. 
Today I get super real and honest in this episode and there are a few tears too as I talk you through how I am feeling about Instagram and why i am doing a 30 day detox!
Like my coach Stef did for me I am here to give you permission to get off social media and be present where you feet are and show up for those small people that need you!
As i recorded this i am 7 days into my IG detox and I am feeling GOOD! 
If you feeling called to take a step back from IG and want to join me in this detox drop me an email at hell@networktoempowerher.com or come and find me in my Facebook community where i hang out!
https://bit.ly/empowerheracebookgroup
Love SJ x

3 steps to overcoming emotional eating for Christian.entrepreneurs

Hey Mumma!
 
Emotional eating is a BIG deal for so many women and todays guest has a really useful insight into overcoming emotional eating.
Meet Cat!
 
Cat Sharp is a Jesus-loving, worship-singing movie geek who has never fully grown up. She loves coffee, all things bright and silly, and wonders why Christmas lights aren’t socially acceptable year-round.
Cat is a Certified Life Coach with a personal weight loss of over 100 pounds. She is passionate about helping women who love Jesus break the diet cycle and find peace and health in their bodies with the Word of God.
She believes that the principles of taking care of our physical bodies are beautiful, mini representations of the concepts of discipleship. She loves to zoom out with her clients to see the bigger picture of what glorifying God in our bodies truly means.
Cat lives in southeast Missouri with her husband. Between them, they have 3 adult daughters with their first Grandbaby on the way. Cat serves at her local church as Assistant Music Director, praise team member, and small group teacher.
 
Find her: 
My website: www.catsharp.com
Free Emotional Eating Toolkit: www.catsharp.com/emotionaleating
FB: www.facebook.com/catsharpcoaching
Instagram: www.instagram.com/catsharpcoaching
Pinterest: www.pinterest.com/catsharpcoaching
Free Emotional Eating Toolkit - catsharp.com/emotionaleating
Christ Over Cookies - a 5 day Bible study for any woman getting started toward Christ-centred weight loss - catsharp.com/ChristOverCookies
 
Scriptures we referenced in the episode:
Matthew 26:41
2 Peter 1:3 
1 Corinthians 10:13
James 1:2-4, 12-14
 
 
 

3 reasons why you SHOULD be eating chocolate to lose weight

Hey mumma
Put your hands up if you love chocolate! I have both of mine because I LOVE chocolate.
Well you will be pleased to know that I am going to give you 3 reasons why you SHOULD  be eating chocolate if you want to lose weight! 
How many times have you followed super strict diets for a few days and then failed? In my opinion what we should be striving for is a way to eat healthy foods that include some of the foods we love too!
In this episode you will learn why chocolate is good for you and how it can help you lose weight and feel more energised!
Want to work with me?
Need some help with knowing what and how much to eat?
My EMPOWERED EATING online course is an affordable program which gives you two simple steps to get you giving your body the fuel it needs in the right amounts in a way that fits around your family.
https://www.networktoempowerher.com/offers/zDpTBzoD
Need some 1:1 support 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
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 
If coaching is not for you then check this out!
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

4 foods to eat for lunch to lose weight, have more energy and be more productive in the afternoons.

Hey friend!
Do you skip lunch because you are too busy? Is lunch sat at your desk with a sandwich in one hand and tapping on the keyboard with the other? Do you struggle with what to eat for lunch? Want to know how to avoid the 3pm slump?
In this episode I am going to share why taking a proper lunch break will not only help you lose weight but help you be more productive in the afternoon. Learn to top 4 foods to eat at lunch that will help you lose weight and ward off the 3pm slump.
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

Six simple hacks for work from home mums (WFHM) to make your work space and environment more productive and have you feel more energised!

Hey work from home mum this is for you!
Do you feel that your environment lets you down when it comes to being more productive? 
Have you heard the saying “Your home should be a reflection of how you want to live your life right now and for the next phase of your life.” Martha Stewart
This applies to your work space too. If your desk is disorganised then there are things in your business that are disorganised too.
Companies spend a lot of money on the layout of offices but with the rise in the number of people working from home your environment is key to your success.
In this episode you will learn six simple hacks that I use to make your workspace more productive and less stressful so you can power through that to do list!
In the episode I mentioned the peg board I used from IKEA which i have linked here https://www.ikea.com/gb/en/p/skadis-pegboard-combination-white-s09216595/
 
WANT TO WORK WITH ME?
I offer 1:1 power coaching sessions to help you get organised and super clear on your goals be they fitness, nutrition or business related.
Book a session here:
https://www.networktoempowerher.com/offers/THA5DL69
If  you are feeling overwhelmed in your business and you are thinking of outsourcing to a VA then click the link below to my sister company Virtually Empowered. Using a VA is a great way to reclaim your time by sharing your workload and outsourcing tasks without the costs of additional staff on your payroll.
www.networktoempowerher.com/va 
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
 

Feeling overwhelmed as a mumpreneur? Top 5 outsourcing hacks that will save you time and money

Hey mumma!
Are you feeling overwhelmed with all the things?
Are you struggling to stay on top of your to do list?
Does that pile of washing feel like it never ends or that your inbox is never going to be empty? It might be the time to ask for some help!
In this episode I am going to share some simple tips for outsourcing that wont cost a fortune!
If you are thinking of using a VA drop me an email at hello@networktoempowerher.com and I will link you up with my friend Sam
Want to work with me?
Ready to commit to reclaiming your energy and time? I offer a monthly  package of 4 hour long 1:1 sessions to focus on your fitness, nutrition and productivity 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
 
 

3 steps to the Holy Grail of me time. An interview with Megan Moran from the Mumpreneur Guide

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

Think you don’t have time to exercise? 3 simple steps to finding 30 minutes per day. No excuses!

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

Fitness is a life long journey - An inspiring interview with Hayley as she shares her fitness and weight loss journey.

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

Do you struggle to set boundaries? Learn how to say No and how to not feel BAD about it!

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