We programme strength, cardio, and mobility — but almost never relaxation. Yet research shows Progressive Muscle Relaxation lowers stress, calms anxiety, improves mood, and even deepens the most restorative stages of sleep.

In this episode, I break down the evidence — from large systematic reviews to athlete studies — and then guide you through a full Progressive Muscle Relaxation session. You’ll finish not just knowing why relaxation matters, but experiencing its benefits in real time.

Study 1: Muhammad Khir S, Wan Mohd Yunus WMA, Mahmud N, Wang R, Panatik SA, Mohd Sukor MS, Nordin NA. Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review. Psychol Res Behav Manag. 2024 Feb 1;17:345-365. doi: 10.2147/PRBM.S437277. PMID: 38322293; PMCID: PMC10844009.

Study 2: Simon KC, McDevitt EA, Ragano R, Mednick SC. Progressive muscle relaxation increases slow-wave sleep during a daytime nap. J Sleep Res. 2022 Oct;31(5):e13574. doi: 10.1111/jsr.13574. Epub 2022 Mar 30. PMID: 35355351; PMCID: PMC9786620.

Study 3: Battaglini MP, Pessôa Filho DM, Calais SL, Miyazaki MCOS, Neiva CM, Espada MC, de Moraes MG, Verardi CEL. Analysis of Progressive Muscle Relaxation on Psychophysiological Variables in Basketball Athletes. Int J Environ Res Public Health. 2022 Dec 19;19(24):17065. doi: 10.3390/ijerph192417065. PMID: 36554945; PMCID: PMC9778808.

In this episode I make the case for why relaxation should be treated as a trainable skill, not a luxury. We’ll explore what guided relaxation actually is, the science behind its benefits, and the fascinating mechanisms from nervous system regulation to dopamine release in the brain. You’ll learn why short daily practices are more powerful than the occasional long session, and how building relaxation into your routine can transform recovery, mood, and long-term performance. We’ll finish with a guided practice so you can experience it for yourself.

Starting again in fitness can feel overwhelming; like you’ve lost progress in both body and mind. But the truth is, you haven’t gone back to zero. With the right approach, you can rebuild faster, smarter, and with more self-compassion than before.

In this episode, I unpack the two sides of starting again:

🧠 The Psychology: why restarting feels harder than beginning, how shame and identity play into the “I used to be fit” mindset, and how the stages of change model helps you actually stick with it this time.

💪 The Physiology: what really happens to your muscles, cardiovascular fitness, and flexibility during a break, why you don’t lose as much as you think, and how to safely recondition your body without burning out.

You’ll also learn:

• The a really important mindset shift to let go of guilt and rebuild momentum
• A realistic framework for your first week back, without trying to “make up for lost time”
• How to measure progress in a way that keeps you motivated

If you’ve ever felt like you don’t recognise your body anymore or that you’ve failed too many times to start again, this episode will show you how to press reset, with both science and compassion on your side.

We often think of time as something we manage, but what if our relationship with time is managing us?

In this episode, we explore time poverty as more than a scheduling issue: it’s a psychological, cultural, and physiological phenomenon that shapes how we live, train, and recover.

From the neuroscience of cognitive overload to the cultural obsession with busyness as a status symbol, we unpack why so many of us feel like we never have enough time and how that perception impacts our health, motivation, and sense of self.

You’ll also learn evidence-based tools to reframe your relationship with time; including values-based scheduling, time blocking as a form of nervous system regulation, and a reflective exercise that helps you reconnect with the moments that matter.

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.

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.

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

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.

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 wrong

• What actually helps reduce visceral fat

• A research-backed training protocol to support healthy fat loss

Here'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

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 :)