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

Are you a people pleaser? Top time management tips for driven working mums trying to keep everyone happy

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

BONUS EPISODE - Building a business in the middle of a pandemic. An interview with Lois Mant Muse hairdressing

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

Is FEAR holding you back? 4 hacks to help overcome fear and ensure you live without regrets

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

BONUS EPISODE- SELF-CARE and skin care. Interview with Dr Roxi Fountain of Youth

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
 
 

ARE YOU BURNOUT? How to recognise the physical, emotional and mental signs of burnout. PLUS my 3 top tips to prevent BURNOUT

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

BONUS EPISODE - Looking for a Christian planner to get super organised with? Interview with the creators of GROW IN GRACE

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.

Goal gut check! 6 steps to setting goals and how to reverse engineer them to turn them into daily actions

Hey Mumma!
Last episode we talked about why now is the time to revisit your goals, we are 3 months into 2021 already so time is flying by so fast. Before the year runs away lets check back in with your goals to keep you on track!
Today I am walking you through how to reverse engineer your goals to turn them into Quaterly, monthly, weekly goals to create a daily to do list. I give you examples of reverse engineering your fitness goals as well as your business goals.
When it comes to goal setting I highly recommend going through this process with a coach as I did. I would love to help you reverse engineer your goals so create an action plan for your business book a 30 minute session with me here:
https://www.networktoempowerher.com/offers/THA5DL69
If one of your goals is to improve your health and fitness a great place to start is to get yourself a personalised MACRO calculation I can help you find the right rations for your goals and your lifestyle.  Find that here
https://www.networktoempowerher.com/offers/zDpTBzoD 
Have a great week
SJ xx

Hitting your goals? - How to check in with your goals for Quarter 2. why you should be setting goals and how reevaluate your goals

Hey Mumma!
Can you believe that we are in April already. That means three months have passed by of this year already. How you doing with your goals?
It is time to check in with your goals and to see how you are getting on?
Are you where you wanted to be? Are you exceeding the goals?
In this episode I am sharing my top tips for goal setting and explain why we should be setting goals especially if you are an entrepreneur. It is time to check in with your goals for quarter two so that you can keep yourself on track for ensure that you have the best year EVER!
I also mentioned a previous episode to help you with your goal setting check out Episode 54 Create your 2021 vision
https://podcasts.apple.com/gb/podcast/empower-her-self-care-productivity-coaching-health/id1482309629?i=1000505077613
Want to work together I am here to get started on your self-care journey to help you get more productive with your energy and time.
Step 1: Take your first steps to sorting your nutrition by getting a personalised macro plan from me:
https://www.networktoempowerher.com/offers/zDpTBzoD 
Step 2: Get a 30 minute 1:1 coaching session from me to help you set your goals or coach you through your macro nutrition plan
https://www.networktoempowerher.com/offers/THA5DL69 
As always any questions drop me a message at: hello@networktoempowerher.com 

Struggling to loose weight? 3 simple steps to get you started with Macro counting.

Hey Mumma!
I know you have done all the diets and they never seem to work?
You have counted points, syns and drank all the shakes but you end up hungry and put all the weight back on that you have lost?
Let me introduce you to Macros! 
In this episode I give you my top tips for counting macros and how to start incorporating them into your daily life.
Why should you be doing this? As a busy mum and entrepreneur you want to feel at your best. Eating the right food is a BIG part of that!
When you look after yourself you show up as the best version of you!
Get your hands on my super simple personalised MACRO plan!
https://www.networktoempowerher.com/offers/zDpTBzoD 
I also mentioned a previous episode where I spoke about some of the pitfalls of the most popular diets you can check out episode 21 and 26 of the podcast.
https://podcasts.apple.com/gb/podcast/empower-her-self-care-productivity-coaching-health/id1482309629?i=1000467864369
Any questions feel free to email me at hello@networktoempowerher.com
Love and light
SJ

Macros - what are they and why you should be counting them if you want to loose weight in a health way

Hey Mumma!
I know you have done all the diets and they never seem to work?
You have counted points, syns and drank all the shakes but you end up hungry and put all the weight back on that you have lost?
Let me introduce you to Macros! 
In this episode I give you a brief introduction to Macros, we talk about what they are and why you should be using them as a tool to help you fuel your body with the food it needs!
Why should you be doing this? As a busy mum and entrepreneur you want to feel at your best. Eating the right food is a BIG part of that!
When you look after yourself you show up as the best version of you!
Get your hands on my super simple personalised MACRO plan!
https://www.networktoempowerher.com/offers/zDpTBzoD 
I also mentioned a previous episode where I spoke about some of the pitfalls of the most popular diets you can check out episode 21 and 26 of the podcast.
https://podcasts.apple.com/gb/podcast/empower-her-self-care-productivity-coaching-health/id1482309629?i=1000467864369
Any questions feel free to email me at hello@networktoempowerher.com
Love and light
SJ