Shona Vertue | BPsych on Instagram: "There’s a time and a place to train balance. But if you’re using Bulgarian split squats to build leg strength or grow your glutes, we want to prioritise force output. When an exercise is very unstable, it limits how much load you can use and how consistently you can apply force through the working leg. More of your effort goes into maintaining balance, which reduces how much the target muscles can be challenged. Using light external support (like gently holdi
0:22
Shona Vertue | BPsych on Instagram: "There’s a time and a place to train balance. But if you’re using Bulgarian split squats to build leg strength or grow your glutes, we want to prioritise force output. When an exercise is very unstable, it limits how much load you can use and how consistently you can apply force through the working leg. More of your effort goes into maintaining balance, which reduces how much the target muscles can be challenged. Using light external support (like gently holdi
105.4K views3 months ago
Instagramshona_vertue
Shona Vertue | BPsych on Instagram: "The Cossack squat gets a lot of airtime on my page because it’s one of my favourite exercises for building strength and flexibility in ways a regular squat or lunge just won’t allow. If you want resilient hips, you’re in the right place. 🩵"
2:03
Shona Vertue | BPsych on Instagram: "The Cossack squat gets a lot of airtime on my page because it’s one of my favourite exercises for building strength and flexibility in ways a regular squat or lunge just won’t allow. If you want resilient hips, you’re in the right place. 🩵"
16.9K views4 months ago
Instagramshona_vertue
Shona Vertue | BPsych on Instagram: "I know it’s getting harder to reach into the back seat of the car. Strength and flexibility work together to make everyday life feel easier; not by fixing your problems, but by reducing the resistance in your body while you’re solving them. Your body is the vessel you live in 24/7. Less friction makes everything else lighter. I have follow along sequence on my @dailyten_today channel that will give you a very low barrier to consistent flexibility and strength
0:25
Shona Vertue | BPsych on Instagram: "I know it’s getting harder to reach into the back seat of the car. Strength and flexibility work together to make everyday life feel easier; not by fixing your problems, but by reducing the resistance in your body while you’re solving them. Your body is the vessel you live in 24/7. Less friction makes everything else lighter. I have follow along sequence on my @dailyten_today channel that will give you a very low barrier to consistent flexibility and strength
11.8K views3 months ago
Instagramshona_vertue
Shona Vertue | BPsych on Instagram: "Back pain is a very triggering topic (puns aside). Strengthening glutes doesn’t always lead to reduced back pain, even if weak glutes are contributing. In fact attribution of the cause of pain is SO DIFFICULT because it’s multifactorial, it’s often related to things that can’t be ‘exercised’ away and simultaneously it can come from resting and ‘fearing’ it. However if you’re working 1-on-1 with a physio and they have lots of context about you, I’m not here to
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Shona Vertue | BPsych on Instagram: "Back pain is a very triggering topic (puns aside). Strengthening glutes doesn’t always lead to reduced back pain, even if weak glutes are contributing. In fact attribution of the cause of pain is SO DIFFICULT because it’s multifactorial, it’s often related to things that can’t be ‘exercised’ away and simultaneously it can come from resting and ‘fearing’ it. However if you’re working 1-on-1 with a physio and they have lots of context about you, I’m not here to
44.8K views4 months ago
Instagramshona_vertue
Shona Vertue | BPsych on Instagram: "I realise that maybe some of you here don’t know what a ‘tape’ is … 🥲 It’s a very common saying in Cognitive Behavioural therapy and essentially gets you to visualise what would happen if you did/didn’t do the thing. It’s not fool proof and some days you’re going to still skip your training or text you ex but what it does is create space between the ‘feeling’ and the behaviour - which is often where we lose our consistency. Over time this becomes much easier
2:12
Shona Vertue | BPsych on Instagram: "I realise that maybe some of you here don’t know what a ‘tape’ is … 🥲 It’s a very common saying in Cognitive Behavioural therapy and essentially gets you to visualise what would happen if you did/didn’t do the thing. It’s not fool proof and some days you’re going to still skip your training or text you ex but what it does is create space between the ‘feeling’ and the behaviour - which is often where we lose our consistency. Over time this becomes much easier
16.4K views4 months ago
Instagramshona_vertue
Shona Vertue | BPsych | this hip sequence works for everyone and provided you do it consistently (not daily, but 2-3x per week) you will see amazing gains in your... | Instagram
1:47
Shona Vertue | BPsych | this hip sequence works for everyone and provided you do it consistently (not daily, but 2-3x per week) you will see amazing gains in your... | Instagram
13.4K views3 months ago
Instagramshona_vertue
Shona Vertue | BPsych on Instagram: "If you want to get strong and flexible FROM HOME comment 🏠 and I’ll send you my follow along fitness programme. Also - Have you tried that upright Cossack squat? Your glute family has to work so hard to not let everything fall apart. 🍑 Can’t wait to hear how all of these felt for you."
1:11
Shona Vertue | BPsych on Instagram: "If you want to get strong and flexible FROM HOME comment 🏠 and I’ll send you my follow along fitness programme. Also - Have you tried that upright Cossack squat? Your glute family has to work so hard to not let everything fall apart. 🍑 Can’t wait to hear how all of these felt for you."
55.2K views3 months ago
Instagramshona_vertue
Shona Vertue | BPsych on Instagram: "HONEST UPPER BODY POSTPARTUM WORKOUT 😄 | so so humbled once again. Upper (15 reps, 4 sets, RIR 2) OH Press Lateral Raises Tricep Push Ups Seated Tricep Extensions Core: (30 seconds work, 30 seconds rest x 2 sets) Heel Taps Side Lying TVA drill Modified Hollow Body (really, really modified - also my DR is 1cm which is basically closed so I’m starting to train rectus again) Circuit: Bike 20cals Sled Push and pull x 10 rounds for time (ended up being 3 🌝) As a
347.4K viewsJan 24, 2024
Instagramshona_vertue
1:00
Shona Vertue | BPsych on Instagram: "Flexibility pays off everywhere in life 🫱🏼‍🫲🏾 it’s my mission to get you to see flexibility as not just a cool party trick, but something that will bring you more freedom and enjoyment. In the approach-avoidance framework for understanding our motivations (hello psychology hat), there are two core motivations: to move toward something we want (approach) and to move away from something we fear or dislike (avoidance). Most people
891.4K views10 months ago
Instagramshona_vertue
1:07
Shona Vertue | BPsych on Instagram: "There are some levels of tired that can’t be solved with caffeine (wild I know). In fact, as a coffee lover, I can safely proclaim that 10 minutes of these mobility exercises will have you feeling more energised than a cup of coffee in the morning. I’m not exaggerating. That said; I also don’t have an RCT to back my EXACT claim, but I do have other research in support of these stretches … When we feel stiff, tired, and sluggish, it’s often because our circula
77.5K viewsApr 29, 2025
Instagramshona_vertue
0:54
Shona Vertue | BPsych on Instagram: "I want you to feel so confident with your push ups because they are such a milestone in the training journey that can have incredible effects on our self confidence. 🩷 If you’re feeling overwhelmed by them just break your training down into 3 parts; 1. Training the actual push up even if it’s 1-2 reps with a big break between them. Basically just working really hard to try to get just one or close to one. Do that for 3 sets with as much rest as you need. 2.
119.2K viewsFeb 6, 2025
Instagramshona_vertue
1:19
Shona Vertue | BPsych on Instagram: "I was recently asked in the DMs if it was true, that children give you a deeper sense of purpose. Or if it was just something parents just said to make the stress of children seem meaningful. The question was more politely put than this but this was at the heart of her, honestly thought provoking question. I’m going to say, at least from my perspective and experience, Ayana hasn’t ‘given’ me purpose - I feel like that might place unnecessary pressure on her a
103.7K views8 months ago
Instagramshona_vertue
0:32
Shona Vertue | BPsych on Instagram: "Other tips include practicing a few weeks without shoes to help develop more ankle stability (just like many of us in our first relationships, our shoes do too much). With more ankle stability and foot awareness you can support your movements way better. With unstable ankles and feet, it’s like trying to perform lunges on a little life boat (not recommended). I’m all for lifting heavier, but we want to earn the right to add weight to the bar or to our hands.
78.2K views4 months ago
Instagramshona_vertue
0:15
Shona Vertue | BPsych on Instagram: "Here are some exercises to include to strengthen your pull up game 😮‍💨👇🏽👇🏽👇🏽(and chin up - but I wanted to say pull up game). 1) Single Arm Cable Pull Down - ok the reason I like to go for a single arm exercise here, even though I also love (and programme) regular Lat pull downs, is because with unilateral exercises you can work on any strength discrepancies between the left and right sides. 2) Standing Cable Row - honestly any horizontal row is great
163K viewsAug 23, 2022
Instagramshona_vertue
0:43
Shona Vertue | BPsych on Instagram: "HIGH PROTEIN BANANA BREAD 🍞 🍌 | 3 ripe bananas 1 ½ cups oats 2 eggs ¼ cup honey 1 tsp vanilla extract 1 cup @ones.hq plant protein 1 tsp baking soda 1 splash of milk / plant milk to juice things up a bit. Blend them up well and pour into your tin (silicone or well sprayed with oil) Put into the oven that you definitely remembered to preheat to 160 degrees and leave it there for 55-60 minutes. *you have full permission from the universe to eat banana bread w
199.3K viewsAug 8, 2024
Instagramshona_vertue
0:56
Shona Vertue | BPsych on Instagram: "If you struggle with tight shoulders this might be an area your neglecting. The best thing about this stretch is that you get to lie down AND be effective at the same time. Add PNF by pushing your elbow into the ground for 10 seconds then relax. BJJ FRIENDS AND GRAPPLERS - Send this to your friend who taps early because they have ZERO range in their shoulders. #vertuemethod"
49.6K viewsFeb 4, 2025
Instagramshona_vertue
1:49
Shona Vertue | BPsych on Instagram: "Started from the bottom now we’re here. In a Cossack squat. 💚 A favourite movement for strong, resilient and mobile hips. Let me know how you go."
681.9K views8 months ago
Instagramshona_vertue
1:04
Shona Vertue | BPsych | I filmed this for you back in August but my perfectionism had it stuck in drafts because the auto-focus was having a melt. The information... | Instagram
85.5K views7 months ago
Instagramshona_vertue
1:22
Shona Vertue | BPsych on Instagram: "I used these weights (they’re 5kgs each but you can adjust them) for my hanging leg raises and the DOMS were in a part of my abs that have been so hard to ‘feel’ after the c-section. Floor work, Pilates, even gymnastics floor work hasn’t been able to get that kind of sensation. Finally the awareness is slowly coming back 🥹 what a strange experience it is to lose. If you can relate, remember that sometimes you have to play with load and reduce the reps (ab wo
51.6K views3 months ago
Instagramshona_vertue
0:37
Shona Vertue | BPsych on Instagram: "Don’t let your partner skip their hip flexor stretches because improving flexibility helps everyone win. I have many suggestions for hip flexor stretching, this is truly just one of many. Thank you to my model and fiancé @jwong.ok #flexibilitytraining"
10.7M viewsDec 18, 2024
Instagramshona_vertue
0:44
Shona Vertue | BPsych on Instagram: "SAVE THIS 90s stretch routine if you want to feel better after sitting all day. Id even recommend breaking up long periods of sitting with this sequence. Drop your questions or requests and send this to that colleague who always makes too much noise when getting out of their chair."
246K views11 months ago
Instagramshona_vertue
1:24
Shona Vertue | BPsych on Instagram: "Using a plate instead of a barbell for the bent-knee seated good morning will CHANGE YOUR LIFE. Also the Metcon 10s SURPRISED ME. I did not expect to have this kind of space and flexibility in a shoe that also supports all kinds of training. I very much recommend ❤️ (even if just for the lace tucking situation I showed you in my stories). Happy Squatting loves ❤️ #niketraining #teamnike @niketraining"
112.4K views8 months ago
Instagramshona_vertue
1:34
Shona Vertue | BPsych on Instagram: "STILL FEELING HIP THRUSTS IN YOUR QUADS? you’ve adjusted your heels and feet into the right position. You’ve locked in that posterior pelvic tilt. But you still feel it predominantly in your quads …. This is what is often happening … Your body is finding a way to make it feel more like a squat. And I love squats. But for this movement I need you to NOT push your toes into the ground to get your hips up. Instead, you’re going to think about curling your heels
121.9K views10 months ago
Instagramshona_vertue
Shona Vertue | BPsych on Instagram: "Are You Only Using Your Arms During Push-Ups & Pull-Ups? 🐒 When you’re doing pull-ups or push-ups, irradiation is a powerful way to get through intense movements - like pull ups, push ups and even heavy squats. If you’ve never heard of irradiation it’s when the tension in one muscle group (like your arms) spreads to other muscle groups (like your core and legs). This allows you to generate more power and stay more stable throughout the movement. Now for cert
562.7K viewsMay 3, 2025
Instagramshona_vertue
0:27
Shona Vertue | BPsych on Instagram: "OVERWHELMED? | Sometimes this space online can feel really overwhelming, there’s a lot of noise and us coaches have a knack for assuming A LOT of knowledge. So even though you may already know these things, I wanted to strip it back and remind you that you can get great results if you just do 3 sets of each of these exercises, at a moderate load - something that allows you to do 8-10 reps with a a rep or two in the tank (no need to train crazy heavy to gain m
69.8K views4 months ago
Instagramshona_vertue
1:09
Shona Vertue | BPsych on Instagram: "THIS IS MY ALL TIME FAVOURITE HIP OPENING SEQUENCE ❤️ (sorry for yelling - but it’s truly stood the rest of time) I always come back to it. Hit save and let’s party together. And by party I mean stretch our hips. Each pose is best held for a minimum of 5 breaths (inhaling for 3 seconds and exhaling for 6 - if you can - reduce at any point if this feels too long). Perform all exercises on one side first then notice how different the sides feel - this is a bonu
456.1K viewsJan 14, 2023
Instagramshona_vertue
0:41
Shona Vertue | BPsych on Instagram: "When was the last time you committed to a consistent stretch practice (with progressive overload)? It doesn’t have to be as complicated as the Internet makes it out. It just has to be consistent with some structure progression over time. Hold for a minimum of 30s (honestly 1m is my usual gold standard). Drop any questions in the comments 🩷🩷🩷"
78.9K viewsFeb 11, 2025
Instagramshona_vertue
0:12
Shona Vertue | BPsych on Instagram: "Wait… can I really make that claim? Here’s why I stand by it: your ability to move your body (in whatever way is available to you) is directly correlated with your healthspan. It’s not about doing the “perfect” squat or push-up. It’s about practising movement patterns that maintain strength, balance, and mobility, so you can stay independent and keep doing the things you love for longer. Longevity isn’t just about adding years. Ideally we see it as about addi
109.6K views9 months ago
Instagramshona_vertue
0:39
Shona Vertue | BPsych | It’s really hard to motivate yourself to exercise in a busy, male dominated, sometimes smelly, always kind of scary, multi-levelled noisy... | Instagram
75.2K views9 months ago
Instagramshona_vertue
Shona Vertue | BPsych on Instagram: "You’re never too old, tight or stiff to start stretching and/or (ideally both) strengthening. Don’t let any of those reasons prevent you from getting started. I can help. In this modified pigeon we’re also using a technique called contract relax (which is a subset of a more fancy sounding technique called proprioceptive neuromuscular facilitation) and this is just one of many techniques that you can use to improve flexibility and control. These techniques emp
214.8K viewsMay 20, 2025
Instagramshona_vertue
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