The ShonaStrong Podcast: Recent Episodes
Shona Denovan
I really don't and you don't want to either
Talk to me about 1-1 Coaching: https://www.shonastrong.com/initial-pt-questions
or jump straight into my Confidence Course: https://shonastrong.thrivecart.com/get-tf-out-your-way/
I took the plunge and GOT TF OUT MY WAY
Jump into my Confidence Course:
https://shonastrong.thrivecart.com/get-tf-out-your-way/
Message me @shonastrong
A walking talking podcast. Join me as I walk through Clydebank and talk about hating small talk.
@shonastrong
shonastrong.com
I'm baaaaack and I'm here to tell you a story about the importance of radical self acceptance.
www.shonastrong.com
@shonastrong
@themummybusinesscoach
SUCH a great discussion in the ShonaStrong Mums group chat earlier.
The question: do you feel like "prioritising yourself" is just another pressure heaped upon us as Mums?
And what came out is a general consensus that we struggle to prioritise ourselves with the same ease as our partners. Why is this?
If any of this podcast has resonated with you then please reach out @shonastrong or contact me on info@shonastrong.com
www.shonastrong.com
Another walking podcast and a story about a chimney sweep.
Get in touch:
www.shonastrong.com
@shonastrong
A quick walking podcast to give you some food for thought!
@shonastrong
www.shonastrong.com
6 completely random things I recommend this week.
Insta @shonastrong
www.shonastrong.com
Just a chat about ME (lol) and a little review of the Floors, Cores & more workshop from the weekend.
@shonastrong
www.shonastrong.com
Super Vulnerable podcast. But only because I think it might help some of you out there.
If you want to talk, I'm always here.
https://pandasfoundation.org.uk
https://www.bacp.co.uk
@shonastrong
www.shonastrong.com
@hayleybellpt had me on her podcast yesterday and asked me some GREAT questions. It was a really enjoyable chat so she kindly gave me the audio to upload it here too.
@shonastrong
www.shonastrong.com
SUCH a good question "How do I prepare mentally for having a baby?"
I put this out to Instagram and my clients.
Join the latest intake of ShonaStrong Mums (My Post Natal Coaching Community) by sending me a message here
Shona x
www.shonastrong.com
@shonastrong
You actually have so here it is in podcast format.
Some links:
The Facialist in Glasgow @wildcloverskin
Facial Massage techniques @lugevity.co
Boots SPF50 - https://www.boots.com/boots-spf-hyaluronic-acid-moisturising-lotion-spf50-50ml-10331096
My Sister @my_beauty_by_jen
Hope that helps!
@shonastrong
www.shonastrong.com
Answering the questions asked by the lovely people on ShonaStrong Mums
How to stay on track when your child is ill
How to draw a line under a bad week
Quiche
Post Partum Periods
Making positive choices when sleep deprived
Pelvic Floor Fatigue
@shonastrong
www.shonastrong.com
I asked my clients in ShonaStrong Mums what they've learned since becoming Mothers about themselves, life and parenting. Here's what they said.
Enjoy!
@shonastrong
www.shonastrong.com
Does wanting to lose fat make you a bad feminist?
Let's unpack!
@ShonaStrong
www.shonastrong.com
This episode is what you need to listen to if you are worried about Pregnancy weight gain.
Hope you enjoy!
Hellooooo!
This episode I'm chatting about things that have come up in my Mums group 💪🏻
Get in touch: @shonastrong
www.shonastrong.com
GREAT question from one of my clients on ShonaStrong Mums.
What is the best way to breath during heavy lifts? Advice from her Coach and her Pelvic Floor Physio seemed conflicted, so what's the answer?
@shonastrong
www.shonastrong.com
Here are FIVE things I recommend this week:
Dealing with never feeling like a good enough Mum
Doing things you don't want to do/things that seem hard
A Bladder Hack
Splitting up your workouts
Watch Succession
@shonastrong
www.shonastrong.com
This podcast is thanks to an amazing 1-1 client!
In this episode I discuss food "rules" and how important it is to be flexible with them.
www.shonastrong.com
@shonastrong
Listen babes YOU ARE NOT LAZY. Just busy and tired.
I talk about an important mindset shift for Mums.
Want to join my next intake of ShonaStrong Mums aka group nutrition & training coaching for Mums? Message me on Insta @shonastrong
In this episode I chat about helping my clients adapt to this new life as a Mum where it feels like there is no time to do anything for yourself.
@shonastrong
www.shonastrong.com
Thank you so much to @awnutrition_ for sharing her IVF story with us!
It was fascinating to hear about the process from someone who has lived it.
I feel like this might need a part 2 so if you have any questions for us/topics you'd like us to discuss then send them to @shonastrong
www.shonastrong.com
It was a huge honour to have Antony Lo on the podcast! Antony is the BIG slice of CHEESE on the Pelvic Health burger (I hope he enjoys this analogy)
We talk about his The Female Athlete course
The problem with Pregnancy guidelines
Commenting on Pregnant Bodies
If Antony had unlimited resources, what would he conduct research on (it's not what you expect!)
@physiodetective
@shonastrong
Here is a short episode about my post partum programme ShonaStrong Mums 💪🏻
If you want to chat to me about it message me on @shonastrong on insta
or secure your space for the first intake 1st May: https://buy.stripe.com/7sIg1M94h2q48Ok7sG
x
I was so lucky to have the super talented and hilarious Rosie Sings on the podcast!
We talked about going to STI clinics, using humour as a coping mechanism, forgiving our Vaginas, Rosie's Circus upbringing and how important it is to talk about all things Sexual Health.
@rosiesingsuk
www.rosie-sings.com
@shonastrong
www.shonastrong.com
In this episode I chat about my Cormac and his tiny front tooth :( and how I need to let go of holding onto my baby being "perfect"
I also answer a client question about coning during Pregnancy
@shonastrong
www.shonastrong.com
Hello everyone
I'm dealing with a super BIG LIFE CHANGE and I bet some of you are too.
In this podcast I'll talk about this and also something that came up at the Level Up conference after my talk on Pregnancy & Exercise:
Blaming yourself for Diastasis, Prolapse, Pelvic Floor Dysfunction, lower back pain, etc etc.
@shonastrong
www.shonastrong.com
This week I chat about:
Joining the Library
Reading a book about The Titanic
Before getting into some Q&As
1st Trimester Core exercises
Getting really hot during Pregnancy
Increasing cardio to lose weight
Post Partum Stress Urinary Incontinence
Join the waitlist for ShonaStrong Bumps and get your free Pregnancy Nutrition Cheat Sheet
@shonastrong
www.shonastrong.com
This is actually the latest Floors, Cores & More podcast but it's so useful I'm uploading it here too!
Rosie explains how you can start recovering and adding in movement after your C Section delivery.
Come and join us in the Floors, Cores & More Facebook community: https://www.facebook.com/groups/532689715482492
Follow us:
@shonastrong
@rosiedaviephysiotherapy
If you over indulged at the weekend and want to get back on track - listen to this ;)
@shonastrong
www.shonastrong.com
A little podcast Essay about Body Autonomy within the Pre & Post Natal Space
Some of the accounts I mentioned:
@emmapickettibclc - lactation consultant
@clairemmac - badass Crossfitter
and me: @shonastrong
www.shonastrong.com
Try these 3 simple and easy ways to make you an overall happier person :)
www.shonastrong.com
@shonastrong
Some guidelines for people who are TTC/embarking on the IVF process who want to best support their fertility outcomes with Nutrition.
@shonastrong
www.shonastrong.com
This audio is from a Podcast I recorded last night with @julesduncancoaching for her community. It was a great chat and so I stole the audio to share with you lot.
In this episode we talk about:
Strengthening and LENGTHENING the Pelvic Floor
Exercising on your back during Pregnancy
Favourite postpartum exercises
Is it normal to pee while jumping post partum
And my one piece of advice for Mums...
Thanks for having me Jules!
Today I had the lovely Joanna McIntyre on the podcast @midwife.joanna
We chatted about:
How much exercise during Pregnancy impacts Birth
What is hypnobirthing and how important is it?
Where to go for antenatal education
How to write a Birth Plan
What to do if your Birth didn't go to plan
I loved this chat with Joanna and I think you will too!
@ShonaStrong
Quick 15 minute Q&A
How to make healthy snacks more appealing
Training with an injury
Dealing with Crossfit Haterz
I hope you have no regrets about life because I fully believe that even the toughest situations make us stronger people. Diamonds are formed under extreme pressure n all that.
Shona x
This episode I'm answering questions from the Best Self Check ins:
How to motivate yourself and keep yourself accountable
Worrying about weight gain
Progressive Overload
Anxiety after taking time off the gym
@shonastrong
@unit4healthandfitness
I love Pamela Anderson. I also love my Toddler and his very determined nature.
@shonastrong
www.shonastrong.com
ShonaStrong Bumps is my online group coaching community for Pregnancy and I am so proud of it. I am 100% you will love it!
In this short podcast I'll explain exactly what it is.
If you want to chat more about it you can message me on @shonastrong on instagram
Or to sign up go to shonastrong.com/aboutshonastrongbumps
Shona :)
I'm absolutely buzzing after the amazing weekend I've had!
You are SO MUCH more capable than you think. It doesn't matter what age you are, how many babies you've had, what diagnosis you've had... you are Strong, Capable, Adaptable & Resilient (love that)
Thanks to @physiodetective Antony Lo for challenging our biases and encouraging us to change lives.
Inspired by Katherine Ryan's podcast I thought I would get my other half's perspective on our birth story!
This phrase annoys me so much and while there might be some truth in it, why dwell on it? There's no reason why you can't be living your best, fittest, strongest, healthiest and happiest-in-your-own-skin life once you become a Mum.
@shonastrong
In this episode I answer one of my client's amazing questions:
"In terms of effort should I be making any adjustments (e.g. is it still ok to work to failure/progressively overload)?"
Hope you enjoy!
Hello lovely listeners.
Today's episode I talk about Body Image and Pregnancy - and my own personal struggles! Hope this helps you.
www.shonastrong.com
@shonastrong
This special episode is for anyone who has heard about all the amazing benefits that leisure time exercise can bring to you and your baby and wants some of that in their life!
In this episode I go into the benefits of exercising to you AND baby.
What the NHS guidelines are.
How to get started! I talk you through a plan you can actually follow.
If you want more information on how you can work with me go to www.shonastrong.com or message me on Instagram @shonastrong
Shona :)
Pretty much everything you need to know to look after your Pelvic Floor during Pregnancy!
Send it to a Pregnant pal - they will appreciate it :)
@shonastrong
In this special episode I have Dr Jen Cherington who is (in no particular order) a Dentist, Facial Aesthetician, mother of two and my sister!
We chatted about
The challenges of running your own business while navigating Pregnancy and motherhood
Feeling the Pressure to return to work vs "Soaking up the Newborn Cuddles"
Juggling different identities
Parenting Styles
We could have chatted all day (which is good - she's my sister!)
@shonastrong
@my_beauty_by_jen
Hello everyone,
Recorded this one a month or so ago when I moved into my new house and I had no Wifi so that's why the audio is pants - sorry!
In this episode I discuss:
My thoughts of Self Sabotage
Pressing Overhead while Pregnant
When to switch from Fat Loss to Maintenance
Weight Fluctuations on the scale
@shonastrong
Hello everyone,
I'm live in my ShonaStrong Bumps & Mums Facebook group.
Chatting about a Meta Analysis about exercise benefits and Pregnancy
The 6 Pillars of Self Esteem
And feeling lazy and lacking intensity
@shonastrong
Core Connection Breath Tutorial
Great for:
Pregnancy
Early Post Partum
Pelvic Floor Strength
Enjoy! x
Hi Huns,
I'm fresh off the EasyJet from Lanza. Here to talk about having the confidence to go taps aff in the gym.
Also All Inclusive Buffets. I feel like I just scratched the surface on this one, David Attenborough could make documentaries on human behaviour at Buffets.
Shona x
@ShonaStrong
Hi huns
I'm back! In this episode I discuss how your Fixed mindset might not be your fault and the impact health/fitness professional's words can have.
I also chat about Pelvic Girdle Pain and managing fat loss while breastfeeding.
Want to chat - message me @shonastrong
xox
The most hotly anticipated podcast of 2021 without a doubt:
MY BIRTH STORY
It's positive - yay!
It's 45 minutes but I could have easily talked for double that. Oops.
@shonastrong
Hello everyone!
This week I have Chris on again and we're talking about how he programmes all the workouts at Unit4 Health & Fitness. Most people join Crossfit to achieve, as he says, feeling good, having fun and looking good naked. So how does he make sure the programming caters to that?
We discuss:
Our new onboarding process for new members joining Unit4
The Fundamentals of Crossfit
Crossfit's definition of Fitness
Different styles of programming for Crossfit
What we've done in the past and how we've improved on it
Competitor Programming
@coachchrismota
@ShonaStrong
This week I have the wonderful Rosie Davie on to discuss all things Pelvic Floor, Weight Training and Crossfit
We discuss:
Impact of Weight Training on Pelvic Floor
Stress Urinary Incontinence
How to train your Pelvic Floor
Prolapse
Double Unders
Lifting Belts
Follow Rosie on Insta @rosiedaviephysiotherapy
@ShonaStrong
Hello everyone!
This week on the podcast I discuss:
Being competitive with my sister
How sometimes having a Goal can get in the way
Training and Trying to Conceive
My Positive Pregnancy Movement
BCAAs during Pregnancy
Crossfit/Overtraining/Menstrual Cycle
Thanks for listening!
@shonastrong
Chris and I discuss the benefits of adding Nasal breathing into your life/training.
Most Overrated and Underrated movements in Crossfit
Balancing training/nutrition with a Partner who might have different goals.
@shonastrong
@coachchrismota
This week on the Podcast I'm answering my followers questions and chat about:
Reframing comments on my pregnant body
Feeling strong vs being strong - what does it mean?
Building muscle while pregnant
Stretch Marks
Yoga affecting recovery
Find me on Insta @shonastrong
Hello everyone, I have Chris back on the Podcast to discuss Attitudes to Failure
We touch on:
Both of our biggest failures and how we learned from them
Self Handicapping
A story about Susan Boyle and my Uni Dissertation
And then we answer a question about aerobic capacity
@shonastrong
@coachchrismota
Hello it's me again,
In this episode I answer my followers questions and discuss:
Men in Leggings
Fat loss without tracking calories
Counting calories while Pregnant
Pregnancy Pillows
Getting back to the gym after no training in lockdown
Thanks for listening!
Follow me @shonastrong
This week on the podcast I have my friend and fellow coach at Unit4 Health & Fitness, Chris Mota on. The gyms are opening again in 3 weeks and we're answering your questions about coming back to training after a year in lockdown.
We discuss:
Coming back to the gym after a long time off
How to work towards becoming an "RX Athlete"
How to build back up to pre lockdown intensity without injury
What we love about Crossfit and being Crossfit Coaches
I have my friend and awesome human being, Emma Storey-Gordon (esgfitness) on to give me Parenting Advice
In this episode we discuss:
How do I raise someone to be as amazing as her
What should I name my child
Disposable vs Cloth Nappies
Posting pictures of my child on Social Media
Home Birth vs Hospital Birth
@shonastrong
@esgfitness
In this episode I answer some questions around Pregnancy & Exercise including:
Adapting workouts during Pregnancy
Monitoring heart rate during workouts
Diastasis Recti
Conception
@shonastrong
Hello Everyone! I made a Podcast that I would have liked to listen to at the start of my Pregnancy. As someone who normally feels so in control of how my body looks and performs, pregnancy was a real challenge to get my head around at first. Hopefully this podcast will help you begin to appreciate how amazing your body is during this confusing time. Shona x @shonastrong
Hello Pals,
This week I'm talking about the weirdest things you can say to a pregnant person.
I share my own experiences and some of my followers ones.
Follow me on Insta @shonastrong
Hello everyone - I'm Pregnant.
In this episode I talk about my experience with Pregnancy and training so far.
@shonastrong
This week I have my friend Jack Morgan on to discuss: Training in Lockdown Can Crossfit redeem itself? Dating in London AND Lockdown Self Improvement and Loving Yourself OnlyFans I loved having Jack on, I think you'll find him really inspiring just like I did. @jck.mrgn @shonastrong
This week I talk about My Oat Milk Dilemma How life is like Stand Up Paddleboarding Wayne Lineker Dating in Lockdown
In this episode I discuss:
Giving up Alcohol
High and Low Vibration and how it's a load of b*llocks
How I eat
A weird dream I had that hopefully you can interpret for me
Insta @shonastrong
In this episode I discuss:
Boris' new campaign to tackle obesity
My Horrendous Doms
The music I used to listen to
Post Lockdown Dating Dealbreakers
Feeling shame
I've started a podcast because I think the world needs it.
I'm Shona, a 31 year old Glaswegian Personal Trainer Yoga Teacher & proud Scorpio.