#29 - How to Build Discipline That Actually Lasts (Without Burning Out)
If you’ve ever felt like discipline is just another word for self-punishment, this episode is for you.I’m sharing a personal story about how my most “disciplined” season ended in burnout… and what I finally realised I’d been running from.We’ll explore the science of approach vs. avoidance motivation, and how your reason for showing up; fear vs. desire, can quietly shape your habits, workouts, and even your self-worth.I’ll also reframe the idea of discipline as something rooted in devotion, not force. And I’ll leave you with a small but powerful practice to help you reconnect with your body, so you can want to show up again, not just force yourself to.Because true consistency isn’t built on burnout.It’s built on desire.
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#28 - The Truth About Belly Fat (It’s Not What You Think
Real talk: I was so excited to release this episode because the research on belly fat is genuinely fascinating — and the protocol I share at the end? You’ll want to try it.But then it hit me — I hadn’t yet spoken about why we’re all so focused on belly fat in the first place. Where did that frustration come from? Was it truly ours to begin with, or did the media quietly hand it to us?So if you’ve ever felt insecure about your stomach, that’s okay. I’m not here to tell you how to feel — just to help you understand what’s really going on beneath the surface, at least from a biological standpoint.What You’ll Learn:The science behind spot reduction — myth or possibility?The two types of belly fat (and why one matters more than the other)Why the media gets belly fat so wrongWhat actually helps reduce visceral fatA research-backed training protocol to support healthy fat lossHere's the study if you want to check it out:Brobakken, M. F., Krogsæter, I., Helgerud, J., Wang, E., & Hoff, J. (2023). Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trial. Physiological Reports, 11(23), e15853. https://doi.org/10.14814/phy2.15853
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#27 - How to get ‘long and lean’ and NOT ‘Bulky’
Real, practical and applicable answers here - not just my philosophical take on whether you should/shouldn't care about 'bulk'. You will take away some rules to apply to your training and nutrition and this is coming from someone who was raised in the 90's heroin chic era. I know where you're coming from. Drop your questions here - I read all your comments and the good thing is that spotify updated their comment options, so now I can reply :)
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#26 - Perimenopause Weight Loss: Why Muscle Is the Missing Piece
Are you struggling to lose weight during perimenopause—even though you're eating well and exercising? In this episode, I will break down why your old approach might not work anymore, and what actually does. Learn the science behind muscle, hormones, mitochondria, and why building strength is key to fat loss and feeling like yourself again. Includes a simple, evidence-based process that you can start to integrate today.I hope you find it helpful - let me know if you have any quesitons :)
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#25 - Creatine while breastfeeding - SHOULD YOU?
In this episode, I’m diving into one of the most requested topics I’ve had all year:“Can I take creatine while breastfeeding?”I unpack what creatine actually is, how it supports not just physical recovery but also cognitive function, and why it might be helpful postpartum (but why you need to make your own educated choice). I cover:How creatine helps with muscle energy, recovery, and strengthThe emerging research around creatine and cognition — and why doses above 5g may be necessary for mental clarityWhat we know (and don’t know) about creatine during lactationA new 2023 animal study showing creatine’s role in reducing neuroinflammation and improving postnatal developmentHow to take it safely, what type to choose, and when it might not be appropriateAnd finally — why some critics think creatine is overrated.This episode isn’t about hype or fear — it’s about giving you the tools, context, and confidence to make an informed decision that supports your performance, recovery, and brain health.Research:Rae et al., 2003 – Creatine supplementation improves cognitive performance in sleep-deprived individualsMcMorris et al., 2007 – Creatine and cognitive performance: a review of the literatureAvgerinos et al., 2018 – Meta-analysis on the cognitive effects of creatineGouveia et al., 2023 – Creatine supplementation increases postnatal growth and strength and prevents overexpression of IL-6 in the hippocampus in an experimental model of cerebral palsy (PMID: 37141266)ISSN Position Stand, 2021 – Creatine Supplementation and ExerciseDisclaimer:This episode is for educational purposes only and is not medical advice. Please consult your GP, dietitian, or women’s health specialist before starting any new supplementation, especially while breastfeeding.
Discover the nuanced world of wellness with Shona Vertue. An ex-elite gymnast turned certified personal trainer and yoga teacher, Shona brings a wealth of experience and a fresh perspective to the wellness conversation. As she works towards completing her sports psychology degree, she delves deep into the heart of wellness, uncovering its many facets - the celebrated, the overlooked, and even the misguided. Using a biopsychosocial lens, the podcast traverses through the intricate pathways of what it truly means to be well. Dive in with Shona and unravel the diverse layers of well-being.
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