yt:channel:w3_asTSehMF-MbF1cluGCw w3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2015-10-19T17:17:13+00:00 yt:video:VjnAZnNNGN0 VjnAZnNNGN0 UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2024-04-21T22:07:40+00:00 2024-12-20T19:04:29+00:00 Postpartum Weight Loss - THE TRUTH | Shona Vertue Let's talk Postpartum Weight Loss! 🌟 Dive into our latest video where we break down the science behind pregnancy weight gain, debunk myths about dieting and breastfeeding, and share practical tips on safe and effective postpartum exercise routines. Don't miss out on reclaiming your confidence and vitality! #PostpartumFitness #NewMomJourney #WeightLossAfterBaby Drop your questions and comments below. I hope you found this video helpful mamma - please know that you're doing amazingly. www.shonavertue.com yt:video:ZV3EJsbmuPQ ZV3EJsbmuPQ UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2024-04-21T04:28:46+00:00 2024-12-18T19:37:37+00:00 Attachment Theory Part 2 - Can two insecure styles be together? #vertuepodcast www.shonavertue.com Chapters and description below: 00:00 - 02:53 Intro 02:55 - 03:58 Episode Roadmap 04:00 - 05:16 What is attachment theory? 05:15 - 07:50 - Strange Situation Experiment 08:00 - 13:04 From babies to adult attachment styles 13:05 - 17:20 Attachment Styles in Babies and Adults 17:21 - 19:45 Recognise and Working through insecure attachment 19:47 - 24:50 Can insecurely attached people really be together 25:00 - 27:00 CBT exercise for attachment style triggers Can two people with an insecure attachment style ACTUALLY be together? How do the insecure attachment styles differ? What were the seminal studies that helped us to understand more about attachment theory? Do we need to 'fix' our attachment style? All these questions answered and more in one of my favourite episodes to record ever. If you prefer to watch your podcasts, you'll find this on my youtube channel (Shona Vertue) yt:video:moGEyoGxcpA moGEyoGxcpA UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2024-03-28T09:41:12+00:00 2024-09-25T10:16:15+00:00 Unlocking Emotional Intelligence: A Deep Dive into Attachment Theory (part 1) | Vertue Podcast www.shonavertue.com | Vertue Podcast 00:00 - 04:15 Intro 04:16 - 07:37 Series Breakdown 07:15 - 07:37 Episode Roadmap 07:39 - 09:49 What is attachment theory 09:50 - 12:12 Protest Behaviour 12:15 - 16:09 brief History of Attachment Theory 16:15 - 18:35 Brief explanation of attachment styles 18:39 - 26:30 how it impacts your health 26:30 - 34:09 Socratic Questioning for anxious and avoidant styles I would love to know what you thought of this episode - and if you want the links I mention in the podcast make sure you check out the show notes on spotify or apple podcasts. yt:video:12Tkl_qqghU 12Tkl_qqghU UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2024-01-03T07:03:53+00:00 2024-12-19T02:16:11+00:00 Wake up feeling sore and stiff? You need this sequence. #mobility yt:video:lJO7MdFQG4A lJO7MdFQG4A UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-12-19T20:32:22+00:00 2024-12-22T13:54:55+00:00 C-Section Birth Story | Breech & Small Baby | Honest experience www.shonavertue.com 00:00 - 00:22 - Intro 00:23 - 00:50 - Who am I? 00:51 - 02:24 - A Breech & Growth Restricted baby 02:25 - 04:39 - Doctors orders; you have to fly home today 04:40 - 06:30 - Pneumonia during pregnancy 06:32 - 07:26 - normal pregnancy 07:27 - 10:28 - Reducing C-Section anxiety and nerves 10:29 - 25:19 - My C-section procedure for Breech baby 25:20 - 28:45 - Post-Operation (C-Section) 28:47 - 30:51 - Chlorhexidine Allergy (Be Careful!) 30:52 - 32:11 - What was your C-Section experience? I hope you enjoy watching this one as much as I enjoyed making it. It's really surreal watching all the footage back. I can't wait to read about your experiences. xx Shona. yt:video:haq3EDivO2c haq3EDivO2c UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-09-27T12:24:42+00:00 2024-12-21T08:05:18+00:00 YOU NEED TO KNOW THIS - I was surprised too. 10 minutes is all it takes to get results 😮‍💨 yt:video:zDJvSJ4SJ6k zDJvSJ4SJ6k UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-09-20T20:33:11+00:00 2024-12-22T07:11:40+00:00 FIX YOUR TIGHT HIPS IN FOUR MOVES 😮‍💨🔥 yt:video:7DtIjJwD4ek 7DtIjJwD4ek UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-09-14T13:17:33+00:00 2024-09-24T02:09:53+00:00 How to Reduce Stress with Heart Rate Variability (HRV) | The Vertue Podcast In today's episode, I will delve into the realm of Heart Rate Variability (HRV) – a groundbreaking tool that’s becoming the gold standard for stress and recovery measurement in top-level athletes, executives and everyone in between. But how does it work and makes it such a reliable indicator? I will attempt to demystify the science behind HRV and explain how it can give insights into your body’s real-time stress levels and recovery state. I will also discuss the interactions between HRV and Breathwork. I'll specifically rant about diaphragmatic breath-work which unfortunately comes with a lot of misconceptions. Whether you're a mindfulness pro, an athletic coach, or someone simply looking to better understand your body's response to stress, this episode promises a wealth of knowledge. Key Moments: 00:00 - 01:45 Intro to Biopsychosocial Model 02:40 - 04:20 - How does breath work interact with the stress response? 04:25 - 06:40 - What is Heart Rate Variability? 06:50 - 08:29 - What does it have to do with the Nervous System? 08:30 - 10:13 - Why should we care about HRV? 10:15 - 17:35 - How do we measure HRV? 17:36 - 22:19 - How do we improve HRV? 22:20 - 32:52 - How to fix your breath practices. HOMEWORK: - Practice your breathwork from a rounded position. The goal is to breathe into the back body, relaxing the shoulders and letting your spine round forward. If you find that MORE restrictive, you may need to do more work around Lat and Thoracic flexibility. Check out my flexibility programme - Check out this anatomy diagram of the amazing Diaphragm. RESEARCH: The study reviewed the potential of heart rate variability (HRV) as a reliable indicator for psychological stress. After examining 37 relevant publications from major databases, researchers found that stress typically results in changes in HRV, primarily characterized by decreased parasympathetic activity. This decrease is seen as a drop in the high-frequency band and a rise in the low-frequency band of HRV. Furthermore, brain imaging revealed a connection between HRV and specific brain regions, such as the ventromedial prefrontal cortex, which plays a role in how we perceive stress. Thus, the evidence supports HRV as a valuable tool for objectively assessing psychological stress and overall well-being. Yoga and TaiChi on HRV - Open Access Systematic Review with MA of RCTs This study looks at the effects of breathing practices on stress and mental health, using self-report as an outcome measure for stress. The reason I chose to share it here in the notes is because it is open access and provides some other links to research on HRV that you may like. yt:video:bHOcfF0BuMU bHOcfF0BuMU UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-09-12T16:07:49+00:00 2024-12-20T07:31:36+00:00 Are you good at handling a lot of stress but feel like your body is checking out? WATCH THIS 😮‍💨 yt:video:bfiJjVHr8cU bfiJjVHr8cU UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-09-12T13:06:39+00:00 2024-12-20T05:08:35+00:00 Breathe Better | Why this common posture advice is bad for you | 15 min breathing practice If you are feeling stressed this video is for you. If you have tried all kinds of breath-work videos and it just hasn't had the effect you wanted, this video is for you. Key Moments: 00:00 - 02:57 Intro 02:58 - 07:27 Breathing Anatomy 07:30 - 22:57 Breathing Practice for Relaxation check out my podcast: https://podcasters.spotify.com/pod/show/thevertuepodcast Check out my website: shonavertue.com #breathing #wimhofbreathing #relaxation yt:video:0WGCmUDqpNI 0WGCmUDqpNI UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-09-02T11:51:50+00:00 2024-12-28T10:49:41+00:00 This ONE thing irritates me the most about ‘bReATh WoRk’ 🫠😮‍💨🥴 full podcast out now. yt:video:zakHBkTZ9Po zakHBkTZ9Po UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-08-30T13:24:57+00:00 2024-12-30T09:12:40+00:00 This sleep hack is controversial but absolutely game changing 💙 #shorts #sleep #sleeptips yt:video:AbYSA8ZOVUE AbYSA8ZOVUE UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-08-29T17:01:52+00:00 2024-12-19T20:28:13+00:00 How I got Pregnant | 5 Things I changed to get pregnant | Shona Vertue Hey Fam - This is a vlog style video explaining the 5 things I changed in my life to get pregnant. My journey to get to a health state was about a year and half, the actually process of getting pregnant took us four months (which is VERY quick - especially with someone my age -36 and someone who has been diagnosed with PCOS). Does that mean that this is the method that will do it for you? Not necessarily. My intention for creating this video was to share honest, open (as open as I can without delving deep into my seggs life) insight into the changes I made. Here are some key momements: 00:00 - 00:13 - Intro 00:14 - 00:53 - My early personal health story 00:54 - 01:51 - Break ups, Stress and undereating 03:34 - 03:51 - My partner 03:52 - 04:51 - Why I made these changes 04:54 - 05:05- 5 things I changed to get pregnant 05:06 - 06:02 - Increased my calories and reduced my training 06:04 - 08:44 - No alcohol for myself or my partner 08:45 - 11:26 - Peeing on Ovulation Sticks 11:27 - 14:42 - Orgasm for Conception? 14:43 - 17:54 - Sleep Hygiene 17:55 - 19:05 - Training through pregnancy Disclaimer: Please remember that NONE of this is advice. I'm just sharing a very honest review of the things that I did/changed/introduced with as much context as I feel is personally ok with me. PLEASE don't make changes to any area of your life without consulting a physician that you trust and someone who has your full health context. Research that I mentioned: Alcohol and Pregnancy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504800/ Pregnancy and orgasm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087695/ Check out my programs - get strong for the pregnancy process, seriously, it's worth building that strength NOW (because you can't really try to do it DURING) www.shonavertue.com yt:video:dvqGVVrKkT0 dvqGVVrKkT0 UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-08-29T14:00:07+00:00 2024-12-25T17:03:21+00:00 Do you get cramps in your hips during s🥚🥚s? Try this #mobility #flexibility #horeseriding #shorts - In this video, I break down what you should vs. shouldn't do if you've started getting those cramps when you are on top. I know it's a controversial topic but I'm just out here looking out for your fun. 😃 yt:video:0FFKLY3A05g 0FFKLY3A05g UCw3_asTSehMF-MbF1cluGCw Shona Vertue https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw 2023-08-28T13:24:46+00:00 2024-12-25T18:17:01+00:00 Pregnancy Glute Workout | 15 Minutes | Follow Along | Shona Vertue This is the BEST Glute isolation workout - I do this when I'm not pregnant and it burns. It just so happens that it's safe to do in pregnancy too (Yay!) Of course always check in with your doctor before engaging in any new exercise programmes and if you're struggling with pelvic girdle pain (or any pain for that matter) then stop the workout and seek advice. When you're ready to train again don't forget to checkout my follow along programmes www.shonavertue.com Also check out my podcast: https://shorturl.at/bnDL0 DISCLAIMER: Before participating in this exercise or exercise program, Vertue Method Pty Ltd and Shona Vertue strongly recommend that you consult with your physician to ensure that you are in good physical condition and able to safely participate. During pregnancy, there is an increased risk of injury, so it is important to listen to your body and only perform movements that feel safe for you. Seek immediate medical attention if you experience any chest pain, shortness of breath, pain, bleeding, or feelings of illness. By engaging in this exercise or exercise program, you acknowledge and accept that there is a possibility of physical injury and assume all risks associated with participation. You agree to release and discharge Shona Vertue & Vertue Method Pty Ltd from any and all claims or causes of action, known or unknown, arising out of engagement with this or any of Shona Vertue & Vertue Method Pty Ltd content.