The ShonaStrong Podcast
By Shona Denovan
The ShonaStrong PodcastApr 11, 2024
Ep 74 - I don't want to be a bitter old lady
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/
Ep 73 - I did a big scary thing...
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
Ep 72 - Do you hate small talk?
A walking talking podcast. Join me as I walk through Clydebank and talk about hating small talk.
@shonastrong
shonastrong.com
Ep 71 - ShonaStrong 2.0 is here...
Mother has arrived.
@shonastrong
www.shonastrong.com
Ep 70 - Living f*cking unapologetically
I'm baaaaack and I'm here to tell you a story about the importance of radical self acceptance.
www.shonastrong.com
@shonastrong
@themummybusinesscoach
Ep 69 - Prioritise yourself like your golf playing husband
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
Ep 68 - THE MINDSET SHIFT you need to make before motherhood
Another walking podcast and a story about a chimney sweep.
Get in touch:
www.shonastrong.com
@shonastrong
Ep 67 - Is your phone stealing your focus?
A quick walking podcast to give you some food for thought!
@shonastrong
www.shonastrong.com
Ep 66 - SIX things I recommend this week feat. Making a date with Pamela Handerson
6 completely random things I recommend this week.
Insta @shonastrong
www.shonastrong.com
Ep 65 - The Power of Vulnerability, Jumping during Pregnancy and Prolapse stopping you exercising
Just a chat about ME (lol) and a little review of the Floors, Cores & more workshop from the weekend.
@shonastrong
www.shonastrong.com
Ep 64 - My Inner Critic has been a loud n gobby bish
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
Ep 63 - Pregnancy Myths, Bounce Back Culture & Pelvic Floor awareness with Hayley Bell PT
@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
Ep 62 - Preparing mentally for Motherhood
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
Ep 61 - "a lot of you have been asking about my skincare routine..."
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
Ep 60 - "Hug the Cactus"
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
Ep 59 - Things we've learned since becoming Mothers
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
Ep 58 - Losing fat = Bad Feminist?
Does wanting to lose fat make you a bad feminist?
Let's unpack!
@ShonaStrong
www.shonastrong.com
Ep 57 - When Coaches say the dumbest things about Pregnancy Weight Gain...
This episode is what you need to listen to if you are worried about Pregnancy weight gain.
Hope you enjoy!
Ep 56 - Patience with Post Partum Rehab, Staying active on holiday with kids & some Pep Talks!
Hellooooo!
This episode I'm chatting about things that have come up in my Mums group 💪🏻
Get in touch: @shonastrong
www.shonastrong.com
Ep 55 - Bearing Down, Bracing, Valsalva & Intra Abdominal Pressure - WTF does it all mean?!
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
Ep 54 - FIVE things I recommend this week feat. Bladder Hacks and Succession
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
Ep 53 - Do you need to break your food rules?
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
Ep 52 - You're not lazy, you're just tired
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
Ep 51 - Fitting it all in as a Mum
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
Ep 50 - Everything IVF with Alessia Wallace
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
Ep 49 - The amazing mind of Antony Lo aka PhysioDetective
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
Ep 48 - What is ShonaStrong Mums and a HUGE Mum win!
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
Ep 47 - Our Vaginas are Priceless with Comedian Rosie Sings!
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
Ep 46 - Healthy baby vs Happy baby
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
Ep 45 - Dealing with BIG LIFE CHANGES
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
Ep 44 - The Biggest *rsehole on The Titanic & First Trimester Core Exercises
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
Ep 43 - C Section Recovery with Rosie Davie
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
Ep 42 - Listen to this if you had an indulgent weekend
If you over indulged at the weekend and want to get back on track - listen to this ;)
@shonastrong
www.shonastrong.com
Ep 41 - Body Autonomy
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
Ep 40 - 3 easy ways to improve your week
Try these 3 simple and easy ways to make you an overall happier person :)
www.shonastrong.com
@shonastrong
Ep 39 - Nutrition and Fertility
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
Ep 38 - Jules interviews Me!
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!
Ep 37 - Q&A with Midwife Joanna McIntyre
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
Ep 36 - Dealing with Crossfit Haterz, training with an injury, healthy snacks
Quick 15 minute Q&A
How to make healthy snacks more appealing
Training with an injury
Dealing with Crossfit Haterz
Ep 35 - Rihanna's baby gap & My last acting job
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
Ep 34 - Holding yourself accountable, Worrying about weight gain, How to get Stronger
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
Ep 33 - How Pamela Anderson got me through a Toddler Sunday
I love Pamela Anderson. I also love my Toddler and his very determined nature.
@shonastrong
www.shonastrong.com
Ep 32 - What is ShonaStrong Bumps?
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 :)
Ep 31 - You are more capable than you think
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.
Ep 30 - Paul's Birth Story (positive & lots of snacks)
Inspired by Katherine Ryan's podcast I thought I would get my other half's perspective on our birth story!
Ep 29 - "Your body will never be the same again"
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
Ep 28 - Pregnancy & Training to Failure/Progressive Overload
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!
Ep 27 - Body Image and Pregnancy
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
Ep 26 - Pregnant and brand new to exercise?
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 :)
Ep 25 - Pregnancy & Pelvic Floor
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