Shona Vertue ( @shona_vertue ) Instagram Profile

shona_vertue

Shona Vertue

Author, Speaker, Yoga Teacher & PT
🎙Vice & Vertue
#vertuecrew #99reasons
Management: francesca@thefound.co.uk
Let’s workout ⬇️

  • 2.2k posts
  • 417.6k followers
  • 1.4k following

Shona Vertue Profile Information

  • A very simple but hopefully useful description of a squat, along with common mistakes, for those just starting out. 
Drop your questions below. 
Ps. When I say dorsi and plantar flexion and extension I’m referring to the ankle (not my wrist, that’s just being used for a demo). #vertuecrew
  • A very simple but hopefully useful description of a squat, along with common mistakes, for those just starting out.
    Drop your questions below.
    Ps. When I say dorsi and plantar flexion and extension I’m referring to the ankle (not my wrist, that’s just being used for a demo). #vertuecrew
  •  4,627  94  14 hours ago
  • Posting these pics for two reasons:⁣
⁣
One - there’s too many photos of me on my page and it’s making me feel uncomfortably narcissistic. Is it narcissistic to worry that you are coming across narcissistic?⁣
⁣
Two - SF I can’t wait to be inside you, and then Toronto, you’re next. Bursting with excitement to speak at the #wemove event in Toronto with my industry heroes: @soheefit @becchambersfit @katiecrewe all speaking in areas of their expertise - it’s going to be epic and I can’t wait to speak and to meet those of you that are going. Ticket links will be in my stories.⁣
⁣
Random updates: I’m still working on captioning all my skin health chat with @drsambunting but it’s coming - I promise. It’s good shizzle so it’ll be worth the weight. ❤️⁣
⁣
K that’s all. Big, extra, borderline inappropriate love to my #vertuecrew #amor
  • Posting these pics for two reasons:⁣

    One - there’s too many photos of me on my page and it’s making me feel uncomfortably narcissistic. Is it narcissistic to worry that you are coming across narcissistic?⁣

    Two - SF I can’t wait to be inside you, and then Toronto, you’re next. Bursting with excitement to speak at the #wemove event in Toronto with my industry heroes: @soheefit @becchambersfit @katiecrewe all speaking in areas of their expertise - it’s going to be epic and I can’t wait to speak and to meet those of you that are going. Ticket links will be in my stories.⁣

    Random updates: I’m still working on captioning all my skin health chat with @drsambunting but it’s coming - I promise. It’s good shizzle so it’ll be worth the weight. ❤️⁣

    K that’s all. Big, extra, borderline inappropriate love to my #vertuecrew #amor
  •  3,930  50  14 July, 2019
  • AD | CheCK yourself, before you wreCK yourself | For this campaign @calvinklein asked me to share a message around TRUTH, and Speaking your truth, but I would love to share a message about Moving in your Truth. #MYTRUTH #MYCALVINS⁣
⁣ ⁣
⁣
Honesty in ones movement capability can be tricky, particularly because we are teased with a library of ever-evolving tricks and exercises in our instagram feed. ⁣
⁣ ⁣
⁣
We often handstand before we can get the correct range in our shoulders and wrists, we often sprint before we can even run properly, we often squat heavier and deeper than our hips are ready for.⁣
⁣ ⁣
⁣
These simple (and relatively boring and unsexy hip mobility movements serve as both exercises for the hip and all the range it’s capable of - but also acts as an opportunity to check in with the HONEST feedback your hips will give you; is it clunky, painful, restricted, limited? How might this feedback from your hips change your exercise routine or selection? ⁣
⁣ ⁣
⁣
Give them a go and let me know how it goes below - also the information y’all give me helps me to determine what (useful) content to create next.⁣
⁣ ⁣
⁣
*Note: we want to isolate the hip completely, hence the use of the Quadruped position (all fours) and the chair. Your aim is to keep the pelvis still and see how much (how little) movement and control you have while you take the hip through it’s current movement capability. ⁣
⁣ ⁣
⁣
Wearing:  #calvinkleinperformance
  • AD | CheCK yourself, before you wreCK yourself | For this campaign @calvinklein asked me to share a message around TRUTH, and Speaking your truth, but I would love to share a message about Moving in your Truth. #MYTRUTH #MYCALVINS
    ⁣ ⁣

    Honesty in ones movement capability can be tricky, particularly because we are teased with a library of ever-evolving tricks and exercises in our instagram feed. ⁣
    ⁣ ⁣

    We often handstand before we can get the correct range in our shoulders and wrists, we often sprint before we can even run properly, we often squat heavier and deeper than our hips are ready for.⁣
    ⁣ ⁣

    These simple (and relatively boring and unsexy hip mobility movements serve as both exercises for the hip and all the range it’s capable of - but also acts as an opportunity to check in with the HONEST feedback your hips will give you; is it clunky, painful, restricted, limited? How might this feedback from your hips change your exercise routine or selection? ⁣
    ⁣ ⁣

    Give them a go and let me know how it goes below - also the information y’all give me helps me to determine what (useful) content to create next.⁣
    ⁣ ⁣

    *Note: we want to isolate the hip completely, hence the use of the Quadruped position (all fours) and the chair. Your aim is to keep the pelvis still and see how much (how little) movement and control you have while you take the hip through it’s current movement capability. ⁣
    ⁣ ⁣

    Wearing: #calvinkleinperformance
  •  3,461  47  13 July, 2019
  • CORE WORKOUT | Let’s face it - Abdominal Training can be boring but depending on your physical goals, it’s still necessary. ⁣
⁣
These exercises are oblique focused exercises that used to be a part of my gymnastics conditioning routine and use a mix of full range and short range movements that seriously fatigue e’rytang. ⁣
⁣
I’ve put these back into my repertoire because strong obliques (and QL’s and all the ze abs) are important in Jiu-Jitsu (I mean and just life as a human being really). ⁣
⁣
I also LOVE training unilaterally for its benefits in coordination, structural balance and cross-education of muscular strength (more on this in a post on just unilateral training). ⁣
⁣
The rep range for this workout is high, I aim for 20-30 reps of each exercise x 3/5 sets. It’s a lot. If you can’t make that rep range, do one set with low reps (as long as you can go without losing form) then increase the rep range on your last sets but regress the exercises so they are easier. ⁣
⁣
Capiche? If not, drop your Q’s below.⁣
⁣
No this is not suitable for Diastasis Recti (Abdominal Separation). ⁣
⁣
Song: the Giver, duke dumont- wave racer remix
  • CORE WORKOUT | Let’s face it - Abdominal Training can be boring but depending on your physical goals, it’s still necessary. ⁣

    These exercises are oblique focused exercises that used to be a part of my gymnastics conditioning routine and use a mix of full range and short range movements that seriously fatigue e’rytang. ⁣

    I’ve put these back into my repertoire because strong obliques (and QL’s and all the ze abs) are important in Jiu-Jitsu (I mean and just life as a human being really). ⁣

    I also LOVE training unilaterally for its benefits in coordination, structural balance and cross-education of muscular strength (more on this in a post on just unilateral training). ⁣

    The rep range for this workout is high, I aim for 20-30 reps of each exercise x 3/5 sets. It’s a lot. If you can’t make that rep range, do one set with low reps (as long as you can go without losing form) then increase the rep range on your last sets but regress the exercises so they are easier. ⁣

    Capiche? If not, drop your Q’s below.⁣

    No this is not suitable for Diastasis Recti (Abdominal Separation). ⁣

    Song: the Giver, duke dumont- wave racer remix
  •  6,365  72  12 July, 2019
  • Male: here’s what I don’t get, if women don’t want to be defined by their bodies, why are always using them to get what they want?⁣
⁣⁣⁣
Female: Maybe they aren’t. Maybe men are just too easily distracted. ⁣⁣⁣
⁣⁣⁣
A dialogue from the Handmaids Tale⁣⁣⁣
⁣⁣⁣
Across all forms of media both digital and print there are a lot of conversations around women’s bodies and their appearance. This fixation on female bodies and 'their beauty' is often perpetuated even further by women.⁣⁣⁣
⁣⁣⁣
The images and dialogue are often highly sexualised. Sometimes it’s for women, other times it’s for the viewing pleasure of men.⁣⁣⁣
⁣⁣⁣
Near naked IG posts attract more engagement, butt workouts will get more hits than a mobility sequence, videos of a SLIMMING AB WORKOUT will get more saves than a video titled: PROTOCOLS FOR INCREASING CARDIOVASCULAR FITNESS.⁣⁣⁣
⁣⁣⁣
Now the problem is that this ‘sexualisation’ is also the very thing that men seem to get angry at us for, as well. ⁣⁣⁣
⁣⁣⁣
When women use sexiness/attractiveness as a power, they are heavily reprimanded by men for doing so. Yeah, I know #notallmen ⁣⁣⁣
⁣⁣⁣
I have heard my own friends say things like “yeah but she only gets those likes because she gets her butt”. I have to admit, even my own internalised misogyny has entertained those thoughts too. ⁣⁣⁣
⁣⁣⁣
Women are damned if they do and damned they don’t.⁣⁣⁣
⁣⁣⁣
This contradiction is RIFE in the fitness industry PARTICULARLY on social media. I see women shamed for ‘getting their bodies out’ and yet if they don’t, often they don’t get the engagement required to make a significant impact. ⁣⁣⁣
⁣⁣⁣
So what’s the best approach? I’m genuinely asking you guys on the gram - what are your thoughts on this?⁣⁣⁣
⁣⁣⁣
This post isn’t about blaming or shaming men or the patriarchy and it’s certainly not about shaming women either - HOWEVER I do think that THE BEAUTY (& BODY) STANDARD is heavily affecting our mental and physical health.⁣⁣⁣
⁣⁣⁣
Do you think this fixation on female bodies is an issue? ⁣⁣⁣
Does your desire to 'fit' the beauty standard come at the cost of your physical/mental wellbeing?⁣⁣⁣
⁣⁣⁣
#vertuecrew
  • Male: here’s what I don’t get, if women don’t want to be defined by their bodies, why are always using them to get what they want?⁣
    ⁣⁣⁣
    Female: Maybe they aren’t. Maybe men are just too easily distracted. ⁣⁣⁣
    ⁣⁣⁣
    A dialogue from the Handmaids Tale⁣⁣⁣
    ⁣⁣⁣
    Across all forms of media both digital and print there are a lot of conversations around women’s bodies and their appearance. This fixation on female bodies and 'their beauty' is often perpetuated even further by women.⁣⁣⁣
    ⁣⁣⁣
    The images and dialogue are often highly sexualised. Sometimes it’s for women, other times it’s for the viewing pleasure of men.⁣⁣⁣
    ⁣⁣⁣
    Near naked IG posts attract more engagement, butt workouts will get more hits than a mobility sequence, videos of a SLIMMING AB WORKOUT will get more saves than a video titled: PROTOCOLS FOR INCREASING CARDIOVASCULAR FITNESS.⁣⁣⁣
    ⁣⁣⁣
    Now the problem is that this ‘sexualisation’ is also the very thing that men seem to get angry at us for, as well. ⁣⁣⁣
    ⁣⁣⁣
    When women use sexiness/attractiveness as a power, they are heavily reprimanded by men for doing so. Yeah, I know #notallmen ⁣⁣⁣
    ⁣⁣⁣
    I have heard my own friends say things like “yeah but she only gets those likes because she gets her butt”. I have to admit, even my own internalised misogyny has entertained those thoughts too. ⁣⁣⁣
    ⁣⁣⁣
    Women are damned if they do and damned they don’t.⁣⁣⁣
    ⁣⁣⁣
    This contradiction is RIFE in the fitness industry PARTICULARLY on social media. I see women shamed for ‘getting their bodies out’ and yet if they don’t, often they don’t get the engagement required to make a significant impact. ⁣⁣⁣
    ⁣⁣⁣
    So what’s the best approach? I’m genuinely asking you guys on the gram - what are your thoughts on this?⁣⁣⁣
    ⁣⁣⁣
    This post isn’t about blaming or shaming men or the patriarchy and it’s certainly not about shaming women either - HOWEVER I do think that THE BEAUTY (& BODY) STANDARD is heavily affecting our mental and physical health.⁣⁣⁣
    ⁣⁣⁣
    Do you think this fixation on female bodies is an issue? ⁣⁣⁣
    Does your desire to 'fit' the beauty standard come at the cost of your physical/mental wellbeing?⁣⁣⁣
    ⁣⁣⁣
    #vertuecrew
  •  10,145  353  10 July, 2019
  • UNCONSCIOUS BIAS and it’s effect on your Health (and why you should care): ⁣⁣
⁣⁣
Given the nature of life as a human these days we can safely assume that, at all times we are being influenced by our unconscious bias potentially causing us to behave in a discriminatory manner. ⁣⁣
⁣⁣
Unconscious bias refers to a bias that we are unaware of, occurring outside of our control. It is a bias that happens automatically and is triggered by our brain making snap judgments and assessments of people/situations, influenced by our background, social status and cultural environment as well as personal experiences.⁣⁣
⁣⁣
But what does this have to do with your health?⁣⁣
⁣⁣
A good example of an unconscious bias is looking at a picture of someone lean and in activewear assuming that they are healthy or fit or even more presumptuous; qualified. this can potentially lead to a knock-on continuum of biases like;⁣⁣
⁣
☠️ Only taking health advice from lean people based on their appearance.⁣
⁣
☠️ Distrusting those that don’t fit that aesthetics mould, assuming that they don’t have it figured out.⁣⁣
⁣
☠️ Aspiring to train, eat and be like said lean person based on the way they look because they are ‘obviously’ healthy. ⁣
⁣⁣
Instagram can be the fertiliser to our unconscious bias, because what we follow and interact with fuels the algorithm to provide you with more of that stuff - creating an echo chamber of content that is feeding into your existing unconscious bias.⁣⁣
⁣⁣
It’s important to question these unconscious biases because they can very well be affecting your mental health (and perhaps filtering down, affecting your physical health too). ⁣⁣
⁣⁣
So how can we mitigate?⁣⁣
⁣⁣
Aside from the usual; avoiding generalisations, diversifying, working with and/or following those of different backgrounds - WE MUST challenge our choices/habits/likes/dislikes.⁣
Also, take one (or many) of the Harvard implicit association tests on weight, race, gender, age, sexuality. Will link in stories.

Remember: abs don’t guarantee health, handstands don’t lead to enlightenment, fish don’t fry in the kitchen, beans don’t burn on the grill (that’s right). #nelly X #vertuemethod
  • UNCONSCIOUS BIAS and it’s effect on your Health (and why you should care): ⁣⁣
    ⁣⁣
    Given the nature of life as a human these days we can safely assume that, at all times we are being influenced by our unconscious bias potentially causing us to behave in a discriminatory manner. ⁣⁣
    ⁣⁣
    Unconscious bias refers to a bias that we are unaware of, occurring outside of our control. It is a bias that happens automatically and is triggered by our brain making snap judgments and assessments of people/situations, influenced by our background, social status and cultural environment as well as personal experiences.⁣⁣
    ⁣⁣
    But what does this have to do with your health?⁣⁣
    ⁣⁣
    A good example of an unconscious bias is looking at a picture of someone lean and in activewear assuming that they are healthy or fit or even more presumptuous; qualified. this can potentially lead to a knock-on continuum of biases like;⁣⁣

    ☠️ Only taking health advice from lean people based on their appearance.⁣

    ☠️ Distrusting those that don’t fit that aesthetics mould, assuming that they don’t have it figured out.⁣⁣

    ☠️ Aspiring to train, eat and be like said lean person based on the way they look because they are ‘obviously’ healthy. ⁣
    ⁣⁣
    Instagram can be the fertiliser to our unconscious bias, because what we follow and interact with fuels the algorithm to provide you with more of that stuff - creating an echo chamber of content that is feeding into your existing unconscious bias.⁣⁣
    ⁣⁣
    It’s important to question these unconscious biases because they can very well be affecting your mental health (and perhaps filtering down, affecting your physical health too). ⁣⁣
    ⁣⁣
    So how can we mitigate?⁣⁣
    ⁣⁣
    Aside from the usual; avoiding generalisations, diversifying, working with and/or following those of different backgrounds - WE MUST challenge our choices/habits/likes/dislikes.⁣
    Also, take one (or many) of the Harvard implicit association tests on weight, race, gender, age, sexuality. Will link in stories.

    Remember: abs don’t guarantee health, handstands don’t lead to enlightenment, fish don’t fry in the kitchen, beans don’t burn on the grill (that’s right). #nelly X #vertuemethod
  •  5,546  73  9 July, 2019
  • SUMMER SALAD RECIPE | I am terrible at baking (I’m like Cher from clueless bad)
⁣
But what I am boss at is salads. Like really, really boss. This is because I used to really dislike vegetables. I was one of those people that turned their noses up at a vegetarian pizza like; ew. Learning to create great tasting, interesting salads was the key in getting me to eat more veg.⁣
⁣
This summer salad is one of my favourites because it’s full of flavour and texture with the right amount of sweetness that could seduce any veg-hater. I also like to impress my dates with this, want pick-up skills? Forget ‘negging the target’, try this salad recipe instead. It works for me every time. ⁣
⁣
Lol I’m kidding, I think I took that too far. Pick-up methods work on certain types of conditioned women but with the current social climate and rise in feminism, that shit ain’t going to work for much longer k fam? ⁣
⁣
Anyway - possibly went on a little tangent there - recipe below;⁣
⁣
INGREDIENTS: ⁣
⁣
2 x man handfuls of baby spinach ⁣
2 x pinches of alfalfa sprouts⁣
3-4 figs halved⁣
Half an orange peeled and sliced⁣
1 x tablespoon of pomegranate seeds⁣
Your sprinkle of goats cheese (I say yours because let’s face it - you’re going to ignore my recommendation and just go on your cheese to salad ratio anyway right?)⁣
1 tablespoon chopped pistachio nuts⁣
Sprig of fresh thyme⁣
⁣
Dressing:⁣
⁣
1 half teaspoon brown sugar (melt it is down a little in a sprinkle of hot water so it becomes more of a paste)⁣
1 tablespoon of lemon juice⁣
2 tablespoons of orange juice⁣
2 tablespoon of olive oil ⁣
(You won’t use all this dressing on one salad, but I just store it in the fridge).⁣
⁣
METHOD: ⁣
⁣
I mean this is like writing the method for making a smoothie. It’s not that complex. Chop all the things as per instructed in the ingredients and then through them into a bowl (dressing in a seperate bowl). ⁣
⁣
For practicality, mix the spinach and the sprouts together first in the bowl then dump the other things on top. ⁣
⁣
K that’s all. ⁣
⁣
Top with your favourite protein for a delicious lunch that WILL win friends.⁣
⁣
Swipe for the epic - D’angelo X Simpsons collab
  • SUMMER SALAD RECIPE | I am terrible at baking (I’m like Cher from clueless bad)

    But what I am boss at is salads. Like really, really boss. This is because I used to really dislike vegetables. I was one of those people that turned their noses up at a vegetarian pizza like; ew. Learning to create great tasting, interesting salads was the key in getting me to eat more veg.⁣

    This summer salad is one of my favourites because it’s full of flavour and texture with the right amount of sweetness that could seduce any veg-hater. I also like to impress my dates with this, want pick-up skills? Forget ‘negging the target’, try this salad recipe instead. It works for me every time. ⁣

    Lol I’m kidding, I think I took that too far. Pick-up methods work on certain types of conditioned women but with the current social climate and rise in feminism, that shit ain’t going to work for much longer k fam? ⁣

    Anyway - possibly went on a little tangent there - recipe below;⁣

    INGREDIENTS: ⁣

    2 x man handfuls of baby spinach ⁣
    2 x pinches of alfalfa sprouts⁣
    3-4 figs halved⁣
    Half an orange peeled and sliced⁣
    1 x tablespoon of pomegranate seeds⁣
    Your sprinkle of goats cheese (I say yours because let’s face it - you’re going to ignore my recommendation and just go on your cheese to salad ratio anyway right?)⁣
    1 tablespoon chopped pistachio nuts⁣
    Sprig of fresh thyme⁣

    Dressing:⁣

    1 half teaspoon brown sugar (melt it is down a little in a sprinkle of hot water so it becomes more of a paste)⁣
    1 tablespoon of lemon juice⁣
    2 tablespoons of orange juice⁣
    2 tablespoon of olive oil ⁣
    (You won’t use all this dressing on one salad, but I just store it in the fridge).⁣

    METHOD: ⁣

    I mean this is like writing the method for making a smoothie. It’s not that complex. Chop all the things as per instructed in the ingredients and then through them into a bowl (dressing in a seperate bowl). ⁣

    For practicality, mix the spinach and the sprouts together first in the bowl then dump the other things on top. ⁣

    K that’s all. ⁣

    Top with your favourite protein for a delicious lunch that WILL win friends.⁣

    Swipe for the epic - D’angelo X Simpsons collab
  •  6,648  91  8 July, 2019
  • Today is my 32nd birthday and all I can say is that I’m very lucky. ⁣
⁣
Lucky to have been born in Australia, and call London my home.⁣
⁣
Lucky to have been raised by two indubitably different people with so much wisdom and strength in their own right whom have worked so hard to provide support me in every way they could.⁣
⁣
Lucky that my parents instilled in me the importance of physical and psychological health from a very young age.⁣
⁣
Lucky that I grew up with what I like to call the right amount of childhood adversity to f*** me up a bit so that in my adult life I was prompted to inquire more about the human psyche. I honestly think adversity can help to develop empathy and that’s a highly required (but often overlooked) skill in this industry.⁣
⁣
Lucky to be mixed race. It took me a while to get there on the old ‘liking my ethnicity’ but now I am so proud of my diverse heritage. I can safely say that I would not change a thing (it’s kind of scary to think that I once wanted to). ⁣
⁣
Lucky to have met @francescazampi and @alicedrussell (and I can’t forget @madeleine_shaw_ who made that happen). These women were pivotal in helping me to heal the relationship with myself and women. Had I not had the privilege of their guidance I shudder to think of where I would be not just in my career but in my values. The whole @found_entertainment team. What would I do without you guys?⁣
⁣
Really lucky to have met those of you who put trust in me, resulting in the career success I’ve had. From my first paid yoga gig to the @yellowkite team.⁣
⁣
Lucky to have my beautiful friends. I am sad to admit that I didn’t see the true value of friendships until recently. I wore my introverted tendencies as a badge of honour that I could hide behind. NOW friendships are everything to me.⁣
⁣
And last but not least - LUCKY TO HAVE THE #VERTUECREW Really, I can’t express just how happy it makes me to have a community of dedicated people who value health. Your stories of, not just physical, but psychological transformation from the VM make me so happy. You guys inspire me.⁣
⁣
Fiji is not my current situation, so I threw in a much more realistic, ‘life’ selfie of me with my ear tampons.
  • Today is my 32nd birthday and all I can say is that I’m very lucky. ⁣

    Lucky to have been born in Australia, and call London my home.⁣

    Lucky to have been raised by two indubitably different people with so much wisdom and strength in their own right whom have worked so hard to provide support me in every way they could.⁣

    Lucky that my parents instilled in me the importance of physical and psychological health from a very young age.⁣

    Lucky that I grew up with what I like to call the right amount of childhood adversity to f*** me up a bit so that in my adult life I was prompted to inquire more about the human psyche. I honestly think adversity can help to develop empathy and that’s a highly required (but often overlooked) skill in this industry.⁣

    Lucky to be mixed race. It took me a while to get there on the old ‘liking my ethnicity’ but now I am so proud of my diverse heritage. I can safely say that I would not change a thing (it’s kind of scary to think that I once wanted to). ⁣

    Lucky to have met @francescazampi and @alicedrussell (and I can’t forget @madeleine_shaw_ who made that happen). These women were pivotal in helping me to heal the relationship with myself and women. Had I not had the privilege of their guidance I shudder to think of where I would be not just in my career but in my values. The whole @found_entertainment team. What would I do without you guys?⁣

    Really lucky to have met those of you who put trust in me, resulting in the career success I’ve had. From my first paid yoga gig to the @yellowkite team.⁣

    Lucky to have my beautiful friends. I am sad to admit that I didn’t see the true value of friendships until recently. I wore my introverted tendencies as a badge of honour that I could hide behind. NOW friendships are everything to me.⁣

    And last but not least - LUCKY TO HAVE THE #VERTUECREW Really, I can’t express just how happy it makes me to have a community of dedicated people who value health. Your stories of, not just physical, but psychological transformation from the VM make me so happy. You guys inspire me.⁣

    Fiji is not my current situation, so I threw in a much more realistic, ‘life’ selfie of me with my ear tampons.
  •  18,100  688  7 July, 2019
  • This will happen when you…⁣⁣
⁣
☠️follow unnecessarily restrictive diets⁣⁣
⁣
☠️aim for health and sustainable weight-loss with skinny tea⁣⁣
⁣
☠️date someone with an insecure attachment style⁣⁣
⁣⁣
A lot of the time we enter into something, knowing deep down that this is not a kind or caring way to treat ourselves and yet we do it anyway out of fear, self-loathing or disrespect - so I just wanted to remind you that you are WORTH MUCH MORE THAN THAT. ⁣⁣
⁣⁣
Stop punishing your body with restrictive diets and/or unsustainable and psychologically damaging approaches to your wellness.⁣⁣
⁣⁣
THE GYM (or the mat) SHOULD NOT BE THE PLACE THAT YOU REPENT YOUR ‘DIETARY SINS’ (because there are no sins when it comest to food consumption - it’s all just food).⁣⁣
⁣⁣
Instead, aim to make the gym (or your approach to nutrition) an expression of the respect you have for you body. Sometimes that’s going to look like pushing yourself to beat your current 5km run time, other times it will look like avoiding. Exercise for a whole week because you’re having a tough time emotionally, other times it will look like enjoying every last mouthful of that juicy creme brûlée goodness in and around your mouth.⁣⁣
⁣⁣
⁣⁣
By the way, I’m kidding on the insecure attachment style. Avoidants are hot. (Ok just kidding). I would highly recommend geeking out on #attachmenttheory - your mind will be blown. 
Join the #vertuecrew and exercise to express yo’ respect (and save gotham). #linkinbio
  • This will happen when you…⁣⁣

    ☠️follow unnecessarily restrictive diets⁣⁣

    ☠️aim for health and sustainable weight-loss with skinny tea⁣⁣

    ☠️date someone with an insecure attachment style⁣⁣
    ⁣⁣
    A lot of the time we enter into something, knowing deep down that this is not a kind or caring way to treat ourselves and yet we do it anyway out of fear, self-loathing or disrespect - so I just wanted to remind you that you are WORTH MUCH MORE THAN THAT. ⁣⁣
    ⁣⁣
    Stop punishing your body with restrictive diets and/or unsustainable and psychologically damaging approaches to your wellness.⁣⁣
    ⁣⁣
    THE GYM (or the mat) SHOULD NOT BE THE PLACE THAT YOU REPENT YOUR ‘DIETARY SINS’ (because there are no sins when it comest to food consumption - it’s all just food).⁣⁣
    ⁣⁣
    Instead, aim to make the gym (or your approach to nutrition) an expression of the respect you have for you body. Sometimes that’s going to look like pushing yourself to beat your current 5km run time, other times it will look like avoiding. Exercise for a whole week because you’re having a tough time emotionally, other times it will look like enjoying every last mouthful of that juicy creme brûlée goodness in and around your mouth.⁣⁣
    ⁣⁣
    ⁣⁣
    By the way, I’m kidding on the insecure attachment style. Avoidants are hot. (Ok just kidding). I would highly recommend geeking out on #attachmenttheory - your mind will be blown.
    Join the #vertuecrew and exercise to express yo’ respect (and save gotham). #linkinbio
  •  11,760  375  6 July, 2019
  • GOOD vs. BAD POSTURE | tag your boss and tell them Shona says you need a movement break every 5-10 minutes. 🙋🏽‍♀️
#vertuemethod
  • GOOD vs. BAD POSTURE | tag your boss and tell them Shona says you need a movement break every 5-10 minutes. 🙋🏽‍♀️
    #vertuemethod
  •  5,367  127  4 July, 2019
  • Why I do Brazilian Jiu-Jitsu (other than the obvious) |⁣
⁣
1. It’s LIBERATING - I hate Make-up and high heels. But, I am still a product of social conditioning around the beauty standard. I spent my teens and early twenties trying to strive towards westernised beauty ideals that my genetics would never meet (aka. Whiter skin, straighter hair etc etc). This caused a strange, internalised self-rejection that I began unpacking in my late twenties. What’s incredibly powerful about Brazilian jiu-jitsu is the fact that NONE OF THAT SHIT MATTERS ON THE MAT. It completely neutralises any insecurities I might have about my appearance or social/cultural background because all that matters is your skill and that comes down to practice, focus and determination. ⁣
⁣
2. It’s EMPOWERING - I’m no @gezarymatuda but I certainly feel a shit tonne safer walking down the streets at night. I never got into Brazilian jiu-jitsu for the self-defence aspect but it certainly feels good to know I wouldn’t be completely helpless.⁣
⁣
3. It’s given my training so much more PURPOSE - Growing up as a competitive gymnast was AMAZING for many reasons, however the only downside is that I am incredibly competitive and if I can’t channel that competitive energy into sport it seeps into other areas of my life and I become anxious. By training Brazilian jiu-jitsu I am able to proverbially ‘scratch that itch’ and give WAY more purpose to all areas of my training. I want to be stronger, fitter, faster and more mobile so that I can be better at Jiu-Jitsu.⁣
⁣
4. It’s FEMINIST - Women, we’re capable of so much more than we’ve been socially conditioned to believe. Now while I don’t believe that feminism is about doing everything that men can do (especially not in sport because there are unavoidable physiological differences that can’t be overlooked), with Jiu-Jitsu it’s more about skill and technique than just BRUT strength, for this I think it’s even MORE feminist because it’s about using (and improving) on what we have as females (not rejecting it) to win against our opponent. ⁣
⁣
5. It punches my ego in the face every time - I think we all need that, especially anyone that does the instagrams.⁣
  • Why I do Brazilian Jiu-Jitsu (other than the obvious) |⁣

    1. It’s LIBERATING - I hate Make-up and high heels. But, I am still a product of social conditioning around the beauty standard. I spent my teens and early twenties trying to strive towards westernised beauty ideals that my genetics would never meet (aka. Whiter skin, straighter hair etc etc). This caused a strange, internalised self-rejection that I began unpacking in my late twenties. What’s incredibly powerful about Brazilian jiu-jitsu is the fact that NONE OF THAT SHIT MATTERS ON THE MAT. It completely neutralises any insecurities I might have about my appearance or social/cultural background because all that matters is your skill and that comes down to practice, focus and determination. ⁣

    2. It’s EMPOWERING - I’m no @gezarymatuda but I certainly feel a shit tonne safer walking down the streets at night. I never got into Brazilian jiu-jitsu for the self-defence aspect but it certainly feels good to know I wouldn’t be completely helpless.⁣

    3. It’s given my training so much more PURPOSE - Growing up as a competitive gymnast was AMAZING for many reasons, however the only downside is that I am incredibly competitive and if I can’t channel that competitive energy into sport it seeps into other areas of my life and I become anxious. By training Brazilian jiu-jitsu I am able to proverbially ‘scratch that itch’ and give WAY more purpose to all areas of my training. I want to be stronger, fitter, faster and more mobile so that I can be better at Jiu-Jitsu.⁣

    4. It’s FEMINIST - Women, we’re capable of so much more than we’ve been socially conditioned to believe. Now while I don’t believe that feminism is about doing everything that men can do (especially not in sport because there are unavoidable physiological differences that can’t be overlooked), with Jiu-Jitsu it’s more about skill and technique than just BRUT strength, for this I think it’s even MORE feminist because it’s about using (and improving) on what we have as females (not rejecting it) to win against our opponent. ⁣

    5. It punches my ego in the face every time - I think we all need that, especially anyone that does the instagrams.⁣
  •  3,613  74  3 July, 2019
  • HIP MOBILITY SEQUENCE FROM YOUR CHAIR (For Fat Loss)*
⁣
This is a cheeky chair mobility sequence that I do at regular intervals between my day, particularly when I have to spend long periods of time at my laptop or in a chair. ⁣
⁣
It’s a combination of Passive and active/loaded ‘postures’ / mobilising positions (dare I say passive and/or active stretches).⁣ Ps passive stretching is NOT a dirty word if you also train yourself to have strength in that wide range of movement.
⁣
I’m going to coach and explain this badboy in a real time Youtube sequence so that it makes a little more sense as you’re doing it. Writing it in a caption feels somewhat redundant compared to being able to explain to you in real time.⁣
⁣
That’s also why I was adamant that the programme I released (link in bio) was real time video based, so that you experience the cues in real life as the movements are happening. Not in a PDF with instructions at the back. ⁣
⁣
Hit the bookmark and give this sequence a go on those sedentary days when you’re stuck at your desk.⁣
⁣
Drop your questions below.

ALSO - GOING TO COVER ALL OF THIS STUFF AND MORE IN MY TALK AT THE WE MOVE EVENT IN TORONTO - who has tickets?

#jointhealthissexy *ok yeah now I’m just taking the piss because it’s funny and it’s like an inside joke with the #VertueCrew and IG fam community. This doesn’t have anything to do with fat loss. But it’s still f***ing important.
  • HIP MOBILITY SEQUENCE FROM YOUR CHAIR (For Fat Loss)*

    This is a cheeky chair mobility sequence that I do at regular intervals between my day, particularly when I have to spend long periods of time at my laptop or in a chair. ⁣

    It’s a combination of Passive and active/loaded ‘postures’ / mobilising positions (dare I say passive and/or active stretches).⁣ Ps passive stretching is NOT a dirty word if you also train yourself to have strength in that wide range of movement.

    I’m going to coach and explain this badboy in a real time Youtube sequence so that it makes a little more sense as you’re doing it. Writing it in a caption feels somewhat redundant compared to being able to explain to you in real time.⁣

    That’s also why I was adamant that the programme I released (link in bio) was real time video based, so that you experience the cues in real life as the movements are happening. Not in a PDF with instructions at the back. ⁣

    Hit the bookmark and give this sequence a go on those sedentary days when you’re stuck at your desk.⁣

    Drop your questions below.

    ALSO - GOING TO COVER ALL OF THIS STUFF AND MORE IN MY TALK AT THE WE MOVE EVENT IN TORONTO - who has tickets?

    #jointhealthissexy *ok yeah now I’m just taking the piss because it’s funny and it’s like an inside joke with the #VertueCrew and IG fam community. This doesn’t have anything to do with fat loss. But it’s still f***ing important.
  •  4,839  76  2 July, 2019