Advertise on podcast: Golden Tails and Trails | Canicross Running and Weight loss for women | Lose weight, get fit and stay motivated through runni
Rating
4.9from
This podcast has
100 episodes
Language
EnglishExplicit
No
Date created
2019/10/03
Latest episode
2026/07/27
Average duration
21 min.
Release period
26 days
Description
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. 🐾✨ [email protected] 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.
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Check latest episodes from Golden Tails and Trails | Canicross Running and Weight loss for women | Lose weight, get fit and stay motivated through runni podcast
Is Your Dog's Harness Causing Problems? The Truth About No-Pull Harnesses and Better Alternatives
2026/07/27
Is your dog's harness helping them move naturally—or restricting their movement without you even realising?
After spending the day meeting hundreds of dogs at the Wyre Waggle dog event, I noticed one thing that almost every owner had in common: their dog's harness.
In this episode of Golden Tails and Trails, I explain:
Why harness design matters for your dog's comfort and long-term health
The difference between Y-shaped harnesses and front-clip no-pull harnesses
Whether no-pull harnesses are the best solution for dogs that pull
Why shoulder freedom is so important for natural movement
How to tell if your dog's harness fits correctly
Why I recommend Non-stop Dogwear harnesses for walking, hiking and Canicross
Whether you're looking for the best dog harness, advice on dog harness fitting, or you're simply wondering if your current harness is right for your dog, this episode will help you make an informed choice.
🎧 Learn more about Canicross, dog harness fitting and specialist dog equipment at Tails and Trails Canine Outfitters.
Canicross Kit Explained | Beginner Gear Guide & Money-Saving Tips
2026/07/13
Thinking about starting canicross but worried about the cost? In this episode of Golden Tails & Trails, I'm breaking down the essential kit you really need to get started and sharing some practical tips for keeping costs down.
Canicross doesn't have to be expensive, and there are plenty of ways to begin your journey without buying every piece of kit straight away.
In this episode, we'll cover:
🐾 The three essential pieces of canicross kit every beginner needs
🐾 Why a well-fitting harness is so important for your dog's comfort and safety
🐾 The difference between canicross belts and standard running belts
🐾 Budget-friendly ways to save money when getting started
🐾 Which items are worth investing in and which can wait until later
🐾 Common beginner mistakes when buying kit
Whether you're completely new to running with your dog or looking to upgrade your current setup, this episode will help you make informed choices and avoid spending money on things you don't need.
Want help finding the right kit for you and your dog?
Visit Tails and Trails Canine Outfitters for specialist canicross advice, harness fittings, and carefully selected gear for every adventure.
You can also book an Online Canicross Taster Session where I'll guide you through the basics of equipment, training, and getting started safely with your dog.
Find out more here: https://tailsandtrailsadventures.co.uk/
This episode is brought to you by Tails and Trails Canine Outfitters — for all your adventure needs with your dog.
If you enjoyed this episode, please subscribe, leave a review, and share this episode with your Paw Crew.
Tails From the Trails: What I Wish I Knew About Canicross Before I Started | Beginner Tips for Running With Your Dog
2026/07/03
In this episode of Golden Tails & Trails, I’m sharing all the things I wish someone had told me before I started canicross.
When I first began running with my dogs, I thought it would be simple — pop on any harness, head out the door, and off we go. The reality? A little more chaotic… and a huge learning curve.
I’m talking about the beginner mistakes I made, what surprised me most, and the lessons that would have saved me time, frustration, and a lot of tangled lines.
In this episode, we cover:
The gear mistakes many beginners make
Why running with your dog is different from solo running
Common mindset traps when starting canicross
Why progress takes time for both you and your dog
The biggest lesson I learned about patience and consistency
If you’re curious about canicross or thinking about getting started, this episode will help you begin with more confidence.
Want to try canicross but not sure where to start?
Join my online Canicross Taster Session through Tails and Trails Canine Outfitters, where I’ll help you understand the basics, gear, training, and how to get started safely with your dog.
Find out more and book your session here
This episode is brought to you by Tails and Trails Canine Outfitters — for all your adventure needs with your dog.
If you enjoyed this episode, share it with your Paw Crew, subscribe, and leave a review.
Canicross for Beginners | Why I Started Running With My Dogs
2026/06/26
In this episode, I’m sharing the story of how I discovered canicross and why running with my dogs completely changed the way I think about fitness, movement, and motivation.
Like many dog owners, I started with daily walks — but I knew both I and my dogs needed something more. What began as curiosity about canicross quickly turned into a passion that transformed our routine, strengthened our bond, and helped me rediscover the joy of exercise.
I’m talking about:
How I first discovered canicross
What those early runs were really like (spoiler: chaotic!)
The biggest surprises as a beginner
How running with my dogs improved my fitness and mindset
Why canicross became about so much more than exercise
If you’ve ever thought about trying canicross, running with your dog, or simply finding a more enjoyable way to move, this episode is for you.
Whether you’re walking, jogging, or already hitting the trails with your dog, I’m so glad you’re here.
This episode is brought to you by Tails and Trails Canine Outfitters — for all your adventure needs with your dog. Check out the link in the show notes.
Connect with me:
Website: https://tailsandtrailsadventures.co.uk/
Instagram: https://www.instagram.com/tailsandtrailsadventure/
Facebook: https://www.facebook.com/profile.php?id=61579345105351
Don’t forget to subscribe, share with your Paw Crew, and leave a review if you enjoyed the episode.
New Year, New Paws: Canicross Goals That Actually Work
2026/01/07
Links Below
Setting New Year goals for canicross doesn’t have to mean burnout, injury, or unrealistic expectations. In this episode, we explore how women can set realistic, sustainable canicross goals by focusing on three powerful foundations: Rest, Fuel, and Move.
Whether your goal is to run further, feel fitter, or simply enjoy time outdoors with your dog, this episode will help you start the year feeling confident, supported, and motivated.
Work With Me
🐕🦺 1:1 Canicross & Personal Training Coaching
Looking for personalised support with your fitness, running, or canicross journey?
👉 Learn more about my 1:1 personal training package here:
Connect With Me
📍 Facebook
📍 Instagram
📍 TikTok
📍 YouTube
The Golden Trio of Canicross: How Bonding, Fitness & Behaviour Boosts Help You Lose Weight and Transform Life With Your Dog
2025/12/15
Discover The Golden Trio of Canicross — the three powerful benefits that make running with your dog life-changing for both of you. In this episode, we explore how Canicross strengthens your bond, improves your fitness (and supports weight loss), and boosts your dog’s behavioural wellbeing.
Perfect for complete beginners, nervous dogs, and anyone looking for a low-cost, accessible way to get outside and feel better.
🐾 Skye & Daisy would love to meet you!
Come join our little Golden Tails & Trails pack and discover how fun Canicross can be. Ready to try it for yourself?
👉 Book your Online Canicross Taster Session here:
https://wellness-and-wellies.sumupstore.com/product/online-1-1-taster-session
👉 Connect with us:
Instagram: @golden_tails_and_trails
Facebook: DogFit Ludlow
TikTok: @goldentailsandtrails
Email me: [email protected]
How to Start Canicross: Beginner Tips for Running with Your Dog, Improving Fitness and Losing Weight Safely
2025/12/08
Today we’re diving into the absolute basics of Canicross — running off-road with your dog using safe, proper kit — and why it’s one of the most accessible and enjoyable ways to improve your fitness, boost your mood, and even support gentle, sustainable weight loss, especially for busy women.
🐾 Skye & Daisy would love to meet you!
Come join our little Golden Tails & Trails pack and discover how fun Canicross can be. Ready to try it for yourself?
👉 Book your Online Canicross Taster Session here:
https://wellness-and-wellies.sumupstore.com/product/online-1-1-taster-session
👉 Connect with us:
Instagram: @golden_tails_and_trails
Facebook: DogFit Ludlow
TikTok: @goldentailsandtrails
Email me: [email protected]
Walking Off the Menopause Weight with Your Dog
2025/09/08
Resources & Links:
Join my 5-Week Coaching Program →
Wellosophy Products I love for weight loss →
DOGFIT taster Session
Struggling to shift stubborn weight, especially around menopause? Walking might sound too simple, but when you combine it with the joy (and accountability!) of your dog, it becomes one of the most powerful tools for long-term weight loss and wellbeing.
In this episode, I share how daily walks with your dog can help you burn calories, reduce stress, and build sustainable habits that stick. You’ll learn why consistency matters more than intensity, how to turn your walks into mini fitness sessions, and the surprising mental health benefits that make walking just as important as hitting the gym.
Whether you’re a seasoned runner, a busy mum, or someone just starting their health journey, this episode will show you how to use your four-legged friend as your ultimate fitness partner.
What You’ll Learn in This Episode:
Why walking is underrated (but highly effective!) for weight loss
How your dog can help keep you accountable and motivated
Easy ways to increase calorie burn on your walks
The mental health benefits of walking outdoors
How to build walking into your daily routine—even on busy days
Links & Resources:
Join me on DogFit and discover the joy of running or walking with your dog
Download the Rest, Fuel, Move 90-Day Fitness Planner to track your progress
Part 2 - Menopause Reset: How to Lose Half a Stone in 5 Weeks
2025/09/01
Resources & Links:
Join my 5-Week Coaching Program →
Wellosophy Products I love for weight loss →
Share this episode with a friend who needs encouragement 💕
The Menopause Reset
A 5-week, 1:1 coaching programme designed just for women in menopause.
What makes this different?
✅ Nutrients that support your hormones & metabolism
✅ Fitness you can actually enjoy and stick to
✅ Weekly 1:1 support, guidance, and accountability
✅ A proven plan – I lost half a stone in 5 weeks, and you can too
Part 1- Menopause Reset: How to Lose Half a Stone in 5 Weeks
2025/08/25
Resources & Links:
Join my 5-Week Coaching Program →
Wellosophy Products I love for weight loss →
Share this episode with a friend who needs encouragement 💕
The Mindset Shift That Helped Me Lose Half a Stone in 5 Weeks
Have you ever felt like no matter what you do, the weight just won’t budge — and it starts to affect the things you love? That was me not too long ago.
In today’s episode, I’m sharing the real beginning of my journey to losing half a stone in 5 weeks — and it’s not what you might think. It wasn’t about food or exercise at first. It was about mindset.
👉 In this episode, you’ll hear:
The turning point moment when I knew something had to change
How peri-menopause weight gain started to impact my running and my confidence
Why motivation wasn’t enough — and what I did instead
The simple mindset shift that set me up for lasting results
This is part one of a 2-episode mini-series. Next time, I’ll take you behind the scenes of the practical steps I used — tracking my food, getting serious about sleep, and my simple Rest, Fuel, Move approach.
✨ If today’s episode resonates with you, and you’re ready to start your own 5-week transformation, check out my 5-Week Coaching Program. It’s designed to help you shift your mindset, build simple habits, and finally feel like yourself again. [Insert Link]
GLP-1 Support & Natural Weight Loss Solutions for Menopausal Women: Mounjaro vs Metabo Boost
2025/08/18
🎁 As a listener, you can become a VIP today and get 15% off + early access to reserve yours before Metabo Boost officially launches on Wednesday 20th August
👉 Reserve yours here: Oriflame Metabo Boost VIP Link
Weight gain and cravings during menopause can feel like an uphill battle. Many women are turning to GLP-1 medications like Mounjaro to help—but are they the only option?
In this episode of Menopause and Motherhood, I’ll explain how GLP-1s work, the pros and cons of prescription weight-loss medications, and why they’re becoming so popular with midlife women. Then, I’ll introduce you to a new, natural alternative: Oriflame’s Wellosophy Metabo Boost.
Metabo Boost contains a unique TCI-1 formula that has been shown in vitro to boost GLP-1 naturally, helping reduce cravings, support metabolism, and keep you feeling fuller for longer—without the side effects or the hefty price tag of prescriptions.
What you’ll learn in this episode:
What GLP-1 medications like Mounjaro are and how they work
Why menopausal women are turning to these drugs
The benefits and limitations of GLP-1 prescriptions
How Metabo Boost offers a natural, daily alternative
How to claim your VIP discount + early access
Resources & Links:
🌱 Join as a VIP and Reserve your Oriflame Metabo Boost: Click here
Join our Menopause and Motherhood Facebook community: https://www.facebook.com/groups/739217206907805
Perimenopause and Depression: My Story, Struggles, and 3 Mental Health Tips That Help
2025/08/15
Links & Resources:
Take the Oriflame NovAge+ Skin Scan Quiz → https://uk.oriflame.com/?store=UK-sjladums#
Wellness pack for women → Wellness pack for women
Join the Facebook community → https://www.facebook.com/groups/739217206907805
Are you struggling with low mood, lack of motivation, or feeling like you’ve lost yourself during perimenopause? You’re not alone. In this episode, I open up about my own experience with perimenopause and depression — including the mornings I can barely get out of bed — and share three practical tips that have helped me look after my mental health.
We talk about why hormonal changes can impact your mood, why exercise is such a powerful tool for your mental wellbeing, and how small daily actions can make a big difference.
What You’ll Learn in This Episode:
How perimenopause affects brain chemistry and mood
Why exercise can boost your mental health (even in small amounts)
My 3 top tips for supporting your mental wellbeing in perimenopause
How to create moments of joy on even the hardest days
If you’re navigating perimenopause and feeling low, this episode is here to remind you: you are not alone, you are not broken, and there is hope.
Menopause Skin Explained: Why We Get Spots, Dryness & How to Restore Your Glow
2025/08/11
Links & Resources:
Take the Oriflame NovAge+ Skin Scan Quiz → https://uk.oriflame.com/?store=UK-sjladums#
Join my Facebook group → https://www.facebook.com/groups/739217206907805
Are you suddenly battling breakouts, dryness, or redness during menopause? You’re not imagining it — hormonal changes in midlife can completely change your skin. In this episode of Menopause and Motherhood, I explain exactly why menopausal skin can be so unpredictable, the most common challenges women face, and simple, science-backed tips to help restore your glow.
I also share how Oriflame’s NovAge+ range is designed to target your skin’s needs during menopause and how you can take their free skin scan quiz to get your own personalised skincare routine in minutes.
What You’ll Learn in This Episode:
The hormonal changes that cause menopausal skin to become dry, sensitive, or spot-prone.
The most common midlife skin concerns — from jawline acne to pigmentation.
How to tweak your skincare routine for better results.
The key ingredients that can help hydrate, smooth, and protect your skin.
Why personalised skincare can save you money and frustration.
Tracking Food for Weight Loss in Menopause – Which App Works Best and Why?
2025/08/05
Rest Fuel Move 90 Day fitness planner
Email me [email protected] and let me know if you would like the digital or paper planner.
🍽️ Feeling stuck with weight loss?
📱 Wondering if food tracking actually helps?
🤯 Confused between RH Fitness, MyFitnessPal, or going old-school?
This one’s for YOU 👇
✅ Real talk on why food tracking works in menopause
✅ Which app I use (hint: RH 💪) vs. what I recommend for beginners
✅ PLUS — a sneak peek at my new 90-day planner: Rest. Fuel. Move. ✍️📓
Should You Eat Before or After a Workout for Weight Loss in Menopause? Nutrition Tips for Midlife Women
2025/08/01
✨ Featured Product:
Oriflame Wellness Natural Balance Shake
This is my go-to for a light pre-workout boost or a nourishing post-run refuel. It’s full of clean protein, fibre, and essential nutrients that support midlife metabolism and weight balance.
🛒 https://uk.oriflame.com/favourite-lists/11d755c6-1f04-48ae-9cdc-22e70b4ede9a?store=UK-sjladums
Trying to lose weight in menopause and not sure whether to eat before or after your workouts? You’re not alone! In this episode of Menopause and Motherhood, we’re diving into one of the most common questions I get asked:
“When should I eat to burn fat, build muscle, and feel energised — before or after exercise?”
If you're navigating midlife, managing hormones, and juggling motherhood, you need practical strategies that work with your lifestyle — not against it. I’ll share simple, science-backed tips on fueling your body the right way around your workouts to support weight loss, muscle tone, and better energy.
🥗 What You’ll Learn in This Episode:
Why the timing of your meals matters more during menopause
Should you eat before a workout to lose weight — or after?
The difference between fasted and fueled exercise in midlife
What types of snacks support fat loss, energy, and recovery
How the Oriflame meal replacement shake makes it all so much easier
💬 Connect With Me:
Got a question about fitness, menopause, or weight loss? Let’s chat!
📸 Instagram: @wellness_and_wellies
🌐 Website: www.wellnessandwellies.co.uk
📩 Email: [email protected]
❤️ If You Loved This Episode:
Follow and leave a quick review on your podcast app
Share it with a friend who’s working on their midlife fitness goals
Browse the show notes for helpful links, tips, and products
Podcast reviews
Read Golden Tails and Trails | Canicross Running and Weight loss for women | Lose weight, get fit and stay motivated through runni podcast reviews
Chichi U. 2023/05/20
Rest, Fuel, Move!
SJ’s episode on anchoring your day on 3 simple steps - rest, fuel, and move was very refreshing. I can relate to Martha as regards losing weight. Ther...
Jbal333 2023/05/03
Very informative!
Sara-Jane helped me understand what some of my family members are going through. She’s so knowledgeable and her voice is soothing to listen to!
Emotionally Healthy Legacy 2023/03/01
So practical and actionable
Thank you so much for this show. As someone who struggles with wasting time this is helpful! -Elizabeth
Rosa Alejandro M.Ed. 2023/02/25
So relatable..love it!!
I just found you and I love your show as I am really learning a lot from you! I’m 45 and some of the episodes that stood out to me are about menopause...
143kellie 2023/02/11
Great tips!
This podcast gives great tips for building healthy and sustainable habits. 10/10 recommended!
Aixa02 2023/02/11
Perfect combo!
I love the combination of productivity and fitness! So true that we need to harness how to use our time effectively so we can make the time to exercis...
Brittany Pearson 2023/02/11
Great, doable tips!
Sara-Jane shares such good, simple tips and comes at this from such a relatable place! I walked away after listening to the episode about motivation f...
Andria Singletary 2023/02/11
Great tips for developing a healthy lifestyle!
I’m not 40 but I’m a mom of 2 and these tips are so helpful. Since having my kids, it’s been hard to develop a healthy lifestyle. So glad I found this...
lindseynichol 2023/01/05
From the inside out!
I love that you share knowledge and fitspiration from the inside out. Being an eating disorder recovery coach it can be harder for me to hear all the ...
Mommadeplans 2023/01/05
Fun strategies!
Love the fun practical strategies, thank you!
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