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http://www.mindset-in-motion.co.uk/

Mindset in Motion, Portishead (2025)

22/07/2025

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗯𝘂𝗿𝗻𝘁 𝗼𝘂𝘁, 𝗮𝗻𝗱 𝗶𝘁'𝘀 𝗻𝗼𝘁 𝗲𝘃𝗲𝗻 9𝗮𝗺?

What if I told you that the very reason you're "𝘁𝗼𝗼 𝗯𝘂𝘀𝘆" is exactly why you need to move?

You wake up, hit go-mode, and sit at your desk like a machine.

Head down.

No breaks.

𝗦𝗼𝘂𝗻𝗱 𝗳𝗮𝗺𝗶𝗹𝗶𝗮𝗿?

But, guess what? Staying glued to your seat doesn't make you more productive. It drains you.

✅ Instead try this:
✅ March while the kettle boils
✅ Squat while you brush your teeth
✅ Wall pushups while prepping lunch

These movement snacks don't take extra time - but they'll switch your brain on, boost focus, and stop the slump before it starts.

You've got 1 minute.

You've got a body.

Use them both.

21/07/2025

𝗦𝘁𝗶𝗹𝗹 𝗽𝗼𝘄𝗲𝗿𝗶𝗻𝗴 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝗯𝗮𝗰𝗸-𝘁𝗼-𝗯𝗮𝗰𝗸 𝗺𝗲𝗲𝘁𝗶𝗻𝗴𝘀, 𝘁𝗵𝗶𝗻𝗸𝗶𝗻𝗴 𝗯𝘂𝗿𝗻𝗼𝘂𝘁 𝗶𝘀 𝗷𝘂𝘀𝘁 "𝗽𝗮𝗿𝘁 𝗼𝗳 𝘁𝗵𝗲 𝗷𝗼𝗯"?

That "push through" mindset is exactly what's draining your energy, focus, and your health.

Here's what high-achieveing professionals over 40 are often getting wriong:
❌ Waiting for the perfect time to exercise
❌ Believing they need an hour and a gym
❌ Thinking burnout will fix itself with rest

𝗜𝘁 𝘄𝗼𝗻'𝘁.

✅ What works? Micro-resets throughout your day.
I call them 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗦𝗻𝗮𝗰𝗸𝘀 - 30-60 second bursts you do from your desk. No sweat. No lycra. No disruption.

They rewire your body and brain to feel more:
☑️ Energised
☑️ Focused
☑️ Productive
☑️ Resilient

This approach helped me rebuild my life after serious illness, trauma and burnout - and now I teach it to others who don't have time to crash.

👉 If you're feeling wired, tired, and pulled in too many directions, send me a quick message. I'll show you how to start small and feel a real difference this week.

17/07/2025

𝗘𝘃𝗲𝗿 𝗽𝗹𝗮𝘆𝗲𝗱 𝗰𝗮𝗯𝗶𝗻 𝗯𝗮𝗴 𝘁𝗲𝘁𝗿𝗶𝘀 𝗮𝗻𝗱 𝗵𝗮𝗱 𝘁𝗼 𝗰𝗵𝗼𝗼𝘀𝗲 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝘆𝗼𝘂𝗿 𝗴𝘆𝗺 𝗸𝗶𝘁 𝗮𝗻𝗱 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝘂𝗿𝗶𝘁𝗲 𝘀𝗮𝗻𝗱𝗮𝗹𝘀?

I'm packing for a 6-day break this week, and like most people flying these days, I'm trying to squeeze everything into my cabin bag to avoid paying an extra £50+ to check in a case.

So I've packed:
✅ A couple of tops
✅ A dress
✅ Trousers
✅ One pair of sandals
✅ Wash kit and makeup
✅ 2 bikinis
✅ PJs and underwear

But then I realised...I forgot my 𝗴𝘆𝗺 𝗸𝗶𝘁 😫
No space for trainers, or my new Gymshark kit.
And I really wanted to get a few workouts in while I was away.

𝗘𝗺𝗽𝗮𝘁𝗵𝗶𝘀𝗲?

Most of us want to stay active on holiday, but when space is tight, the gym gear is usually the first thing to get ditched.

But this time, I didn't panic.
Why?
Because I packed something small enough to slip into the side pocket of my bag...
𝗠𝘆 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗦𝗻𝗮𝗰𝗸 𝗖𝗮𝗿𝗱𝘀!
✅ No kit needed
✅ No trainers needed
✅ No excuses
✅ Just over 30 fun, bite-sized ways to move..whether I'm by the pool, on the beach, or in my room with the fan on full blast.

Simple. Effective. And zero excess baggage fees.
___________________________________________________________________________________________
✈️ 𝗛𝗲𝗮𝗱𝗶𝗻𝗴 𝗼𝗳𝗳 𝘀𝗼𝗼𝗻 𝗮𝗻𝗱 𝘄𝗮𝗻𝘁 𝘁𝗼 𝘀𝘁𝗮𝘆 𝗮𝗰𝘁𝗶𝘃𝗲 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗽𝗮𝗰𝗸𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗴𝘆𝗺 𝗯𝗮𝗴?
Grab a pack of Movement Snack Cards before your trip (link below) 👇

💬 𝗪𝗵𝗮𝘁 𝗵𝗮𝘃𝗲 𝘆𝗼𝘂 𝗵𝗮𝗱 𝘁𝗼 𝗹𝗲𝗮𝘃𝗲 𝗯𝗲𝗵𝗶𝗻𝗱 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱 𝗽𝗮𝘆𝗶𝗻𝗴 𝗳𝗼𝗿 𝗰𝗵𝗲𝗰𝗸𝗲𝗱 𝗹𝘂𝗴𝗴𝗮𝗴𝗲?

16/07/2025

𝗪𝗵𝗲𝗻 𝗱𝗶𝗱 𝘆𝗼𝘂 𝗹𝗮𝘀𝘁 𝗳𝗲𝗲𝗹 𝗡𝗢𝗧𝗛𝗜𝗡𝗚 𝗮𝘁 𝗮𝗹𝗹?

There was a time I wouldn't even leave the house without mascara. But when I hit Phase 7 of burnout - 𝗲𝗺𝗽𝘁𝗶𝗻𝗲𝘀𝘀 - I stopped caring. About my appearance. About myself.

I felt numb, like I was on autopilot. Self-care felt more like self-harm. Even brushing my hair felt pointless.

👉 𝗘𝘃𝗲𝗿 𝗳𝗲𝗹𝘁 𝘀𝗼 𝗲𝗺𝗽𝘁𝘆 𝘆𝗼𝘂 𝘄𝗼𝗻𝗱𝗲𝗿 𝗶𝗳 𝘆𝗼𝘂'𝗹𝗹 𝗲𝘃𝗲𝗿 𝗳𝗲𝗲𝗹 𝗮𝗴𝗮𝗶𝗻?

Here's what helped me: not big routines, but tiny acts of self-compassion.
Opening a window.
Sitting in silence.
Taking a few deep belly breaths.

𝗧𝗵𝗲 𝘀𝗼𝗹𝘂𝘁𝗶𝗼𝗻: Start tiny. One breath at a time, I remembered how to care again. So can you.

💡 𝗜𝗳 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹 𝗲𝗺𝗽𝘁𝘆 - 𝘀𝗲𝗹𝗳-𝗰𝗼𝗺𝗽𝗮𝘀𝘀𝗶𝗼𝗻 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗳𝗶𝗿𝘀𝘁 𝘀𝘁𝗲𝗽 𝗯𝗮𝗰𝗸.

15/07/2025

𝗦𝘁𝗶𝗳𝗳 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿𝘀? 𝗕𝗮𝗰𝗸 𝗵𝘂𝗻𝗰𝗵𝗲𝗱 𝗹𝗶𝗸𝗲 𝗮 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻 𝗺𝗮𝗿𝗸? 𝗟𝗲𝘁'𝘀 𝗰𝗵𝗮𝗻𝗴𝗲 𝘁𝗵𝗮𝘁 𝗡𝗢𝗪.

Been chained to your desk for hours? That's why you feel tight and tense. Stand up with me - roll your shoulders BACK 10 times. Now, tuck your chin to your chest for 10 seconds. Breathe. Relax. Feels better, right?

👉 Imagine how much better your day would feel if you did this every hour.
✨ Every Tuesday, I'll pop a bit-sized 𝘁𝗼𝗽 𝘁𝗶𝗽 to keep you moving and pain-free at work.

➡️ 𝗪𝗵𝗮𝘁'𝘀 𝘁𝗵𝗲 𝗯𝗶𝗴𝗴𝗲𝘀𝘁 𝗮𝗰𝗵𝗲 𝗼𝗿 𝗻𝗶𝗴𝗴𝗹𝗲 𝘆𝗼𝘂'𝗱 𝗹𝗼𝘃𝗲 𝗮 𝗾𝘂𝗶𝗰𝗸 𝗳𝗶𝘅 𝗳𝗼𝗿?

14/07/2025

𝗕𝗼𝗿𝗲𝗱 𝗶𝗻 𝘁𝗵𝗲 𝗯𝗼𝗮𝗿𝗱𝗿𝗼𝗼𝗺? 𝗧𝗿𝘆 𝗮 𝗽𝗹𝗮𝗻𝗸 𝗶𝗻𝘀𝘁𝗲𝗮𝗱!

Every day, my inbox pings with stories like this:

👉 Antonio Imposimato messaged me to say he and his colleagues now do my movement snacks in between meetings - thanks to my 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗦𝗻𝗮𝗰𝗸 𝗖𝗮𝗿𝗱𝘀.

🃏 They do them once an hour.
🃏 Team morale? Up.
🃏 Energy? Up.
🃏 Performance? You guessed it - UP.

These tiny moments of movement are sneaking into conferences, such as the Women in BIM conference in Edinburgh, boardrooms, and even those never-ending Team calls - turning stiff workplaces into energised ones.

The best bit? They're fun. They're quick. They work.

✨ If your people had permission to move at 2pm...𝘄𝗵𝗮𝘁 𝗺𝗶𝗴𝗵𝘁 𝗰𝗵𝗮𝗻𝗴𝗲?

11/07/2025

𝗗𝗲𝘀𝗸 𝘀𝘁𝗿𝗲𝘀𝘀 𝗶𝘀 𝗿𝗲𝗮𝗹 - 𝗯𝘂𝘁 𝘀𝗼 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗽𝗼𝘄𝗲𝗿 𝘁𝗼 𝗯𝗿𝗲𝗮𝗸 𝗶𝘁 𝗶𝗻 5 𝗺𝗶𝗻𝘂𝘁𝗲𝘀

Movement snacks changed my life after burnout nearly ended it.

I now know that sitting is slowly killing your body - but here's the good news...

Most people think you need an hour in the gym to undo hours at your desk.
𝗪𝗥𝗢𝗡𝗚.
You just need 5 minutes. Regularly.
I call them 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗦𝗻𝗮𝗰𝗸𝘀.
Quick resets that your body and brain 𝗰𝗿𝗮𝘃𝗲 when you're stuck in back-to-back meetings and endless emails.

👉 When was the last time you actually moved on purpose between Zoom calls?

If you love this mini cheat sheet, you'll love my 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗦𝗻𝗮𝗰𝗸 𝗖𝗮𝗿𝗱𝘀 - 32 simple ways to reset your body and mind in just a few minutes. (link below)
Or ask me about my Movement Snacks Workshops - because your desk job shouldn't cost you your health.

09/07/2025

𝗬𝗼𝘂𝗿 𝘄𝗼𝗿𝗸𝗽𝗹𝗮𝗰𝗲 𝗰𝘂𝗹𝘁𝘂𝗿𝗲 𝗶𝘀 𝗱𝘆𝗶𝗻𝗴 - 𝗮𝗿𝗲 𝘆𝗼𝘂 𝗹𝗲𝘁𝘁𝗶𝗻𝗴 𝗶𝘁?

Tiny movement snacks throughout the day don't just get your bodies moving - they spark energy, boost mood, and shift your enitire workplace culture from sluggish to unstoppable.

💡 60-second desk stretches, quick walking meetings, or team squat challenges right by your desks.

I've proven it with hard data. My client's see up to 60% 𝗵𝗶𝗴𝗵𝗲𝗿 𝗲𝗺𝗽𝗹𝗼𝘆𝗲𝗲 𝗲𝗻𝗴𝗮𝗴𝗲𝗺𝗲𝗻𝘁 within months. Small moves, but massive results.

Ready to build a culture people want to stay for? Let's talk 👉 DM me to 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺 𝘆𝗼𝘂𝗿 𝘄𝗼𝗿𝗸𝗽𝗹𝗮𝗰𝗲 𝘁𝗼𝗱𝗮𝘆.

Do you really believe your team does their best work sitting still all day?

08/07/2025

𝗦𝗵𝗲 𝗱𝗼𝗲𝘀𝗻'𝘁 𝘀𝘂𝗴𝗮𝗿-𝗰𝗼𝗮𝘁 𝗮𝗻𝘆𝘁𝗵𝗶𝗻𝗴. 𝗔𝗻𝗱 𝘁𝗵𝗮𝘁'𝘀 𝗲𝘅𝗮𝗰𝘁𝗹𝘆 𝘄𝗵𝘆 𝘁𝗵𝗲𝘆 𝗟𝗢𝗩𝗘𝗗 𝗶𝘁.

Last week, I had the pleasure of speaking at YaaMas Networking as their guest speaker, sharing my talk '𝗕𝗿𝗼𝗸𝗲𝗻 𝘁𝗼 𝗕𝗶𝗼𝗻𝗶𝗰 - 𝗛𝗼𝘄 𝘁𝗼 𝗼𝘃𝗲𝗿𝗰𝗼𝗺𝗲 𝗯𝘂𝗿𝗻𝗼𝘂𝘁, 𝗲𝗺𝗯𝗿𝗮𝗰𝗲 𝗰𝗵𝗮𝗻𝗴𝗲 𝗮𝗻𝗱 𝘁𝗵𝗿𝗶𝘃𝗲.'

Here's what Maria Newman had to say afterwards:

"One of the most powerful, honest and energising talks we've ever had."
"Shona doesn't sugar-coat anything. She speaks with strength, vulnerability and clarity, sharing her story in a way that draws you in and lifts you up. She gave us practical tools and hard-won wisdom to handle life's challenges."

I don't believe in fluffy pep talks. I believe in 𝗿𝗲𝗮𝗹 𝘀𝘁𝗼𝗿𝗶𝗲𝘀, 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝘁𝗼𝗼𝗹𝘀 and 𝗵𝗮𝗿𝗱 𝘁𝗿𝘂𝘁𝗵𝘀 that help people bounce back stronger from burnout, setbacks and life's curveballs.

👉 If you're looking for a keynote speaker to inspire your team, challenge them and equip them with resilience, I'd love to chat.

What's the biggest curveball life has ever thrown at you, and how did you bounce back?

07/07/2025

Packing your bags? What's the one thing you're forgetting that could save your back, hips, mood - and help you come home feeling lighter?🛩🌴

Ever sat through a flight or lay by a pool and realised your body hates you for it? 🥴 Most of us don't move enough on holiday - and all those extra treats can sneak up on us too. (I know you've earned them)

What if it only took 5 minutes at a time to stay energised, keep your body moving well, and balance out that extra cocktail or dessert (without guilt)?🍹🍧

My Movement Snack cards weigh just a few grams, slip into your hand luggage, and help you stay active and feeling great - wherever your holiday takes you.🌏💪

👉Don't let your body seize up or your energy dip - grab your pack today (link below) and snack on movement while you snack on life!

04/07/2025

𝗙𝗥𝗘𝗘 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗦𝗻𝗮𝗰𝗸 𝗖𝗮𝗿𝗱𝘀 - 𝗪𝗵𝗼 𝘄𝗮𝗻𝘁𝘀 𝘁𝗵𝗲𝗺?

𝗔𝗿𝗲 𝘆𝗼𝘂𝗿 𝗸𝗶𝗱𝘀, 𝘀𝘁𝘂𝗱𝗲𝗻𝘁𝘀 𝗼𝗿 𝘀𝘁𝗮𝗳𝗳 𝘀𝗶𝘁𝘁𝗶𝗻𝗴 𝗳𝗼𝗿 𝘁𝗼𝗼 𝗹𝗼𝗻𝗴?

I printed the wrong batch of Movement Snack Cards - 32 bite-sized ways to get people up and moving 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗳𝗮𝗻𝗰𝘆 𝗸𝗶𝘁 𝗼𝗿 𝗰𝗵𝗮𝗻𝗴𝗲 𝗼𝗳 𝗰𝗹𝗼𝘁𝗵𝗲𝘀.

✅ Perfect for schools, youth clubs, community groups, offices, waiting rooms, staff rooms - anywhere you want to build a culture of moving more and sitting less.

I can't sell them, so I'm 𝗴𝗶𝘃𝗶𝗻𝗴 𝘁𝗵𝗲𝗺 𝗮𝘄𝗮𝘆 𝗳𝗼𝗿 𝗙𝗥𝗘𝗘 - just cover postage if needed.

First come, first served! Drop me a DM or comment below if you want to grab a pack for your:
🃏 School
🃏 Sports Club
🃏 Workplace wellbeing board
🃏 Community group
🃏 Youth project

Let's get people moving - one mini snack at a time!

03/07/2025

What if your '𝗼𝘂𝘁 𝗼𝗳 𝗼𝗳𝗳𝗶𝗰𝗲' reply was the first sign you're headed for burnout?

𝗥𝗲𝗮𝗱 𝘁𝗵𝗮𝘁 𝗮𝗴𝗮𝗶𝗻.

We clap for hustle. We brag about 'always-on'. We wear exhaustion like a badge of honour - until our bodies force us to stop.

Here's the truth: the best out-of-office message reply you can write is 𝗰𝗼𝗺𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝗵𝗲𝗮𝗹𝘁𝗵𝘆.

✨ Imagine this: instead of crawling to your holiday desperate for sleep, you protect your energy daily - with tiny but mighty Movement Snacks that reset your brain, boost your mood, and keep burnout OUT of your inbox.

💡 If you want your next break to be a reward - not a rescue mission - start today.
➡️ Get up. Move for 1 minute. Breathe. Repeat.

Need help? Grab a pack of my 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗦𝗻𝗮𝗰𝗸 𝗰𝗮𝗿𝗱𝘀 (link below)

Do you always come back from holiday feeling recharged, or do you feel ready for another holiday after day 1 in the office?

Mindset in Motion

22/07/2025

21/07/2025

17/07/2025

16/07/2025

15/07/2025

14/07/2025

11/07/2025

09/07/2025

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