#32 - Periodisation: Why Working Out Isn’t Working.
If you’re working out consistently but not seeing real progress, this episode is for you.In today’s episode of The Vertue Podcast, we’re breaking down the difference between working out and training and why that gap could be the reason you’re plateauing, burning out, or feeling frustrated in your fitness journey.Whether you’re postpartum, perimenopausal, strength-focused, or just trying to feel good in your body again; this episode will help you train smarter, not just harder.🎧 Listen now ❤️ and don’t forget to follow, rate, and review if this helped you shift your mindset.
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#31 - Scheduling - Behavioural Science Meets Your Calendar: How to Plan Training That Lasts
Struggling to stick to your schedule, especially when life gets chaotic? In this episode, I break down how to actually plan your week based on your values, not just your goals. We’ll cover the psychology behind consistent training, how to align your workouts with fat loss, muscle building, or hybrid goals like running + strength, and how to adjust for shift work, illness, or low motivation. Plus, I answer some of your most common DM questions. If your calendar feels like chaos, this one’s for you.
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#30 - Why You QUIT - Even When You CARE
Ever wondered why you give up on things that actually matter to you like your fitness, your goals, your habits; even when you really care?In this episode, I will unpack the psychology of quitting through the lens of Self-Regulation Theory (Carver & Scheier), exploring how motivation, emotion, and feedback loops impact your ability to follow through.You’ll learn why failure isn’t always about willpower and how to finally shift from stuck to steady progress.www.shonavertue.com
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#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
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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