Podcast appearances and mentions of leanne spencer

“When we talk about how we create healthier work environments, we start with leaders because we know that they drive change and create culture within an organization. And so they have a lot of power to create something that's a little bit better than what it is today.” – Dr. Patricia Grabarek Today's featured PHD tag-team author duo are speakers, teachers, researchers, workplace wellness experts, and the founders of Workr Being, Dr. Patricia Grabarek and Dr. Katina Sawyer. The Docs and I had a fun on a bun chat about her book, “Leading for Wellness: How to Create a Team Culture Where Everyone Thrives”, the challenges organizations face in addressing root causes of stress and overwork, and more!!Key Things You'll Learn:What inspired Dr. Patricia & Dr. Katina to co-write their first bookWhy it's important for leadership and organizational culture in fostering employee well-beingWhy scattered wellness initiatives are not the solution to workplace stress and overworkThe challenges organizations face in fostering employee well-beingSome practical tips for creating healthier work environmentsDr. Patricia & Dr. Katina's Site: https://workrbeeing.com/Dr. Patricia & Dr. Katina's Book: https://a.co/d/aMA15ZZThe opening track is titled, "Set Sail" by Sparks Dynamite. To listen to and download the full track, click the following link. https://planetastroproductions.bandcamp.com/track/set-sail-intro Please support today's podcast to keep this content coming! CashApp: $DomBrightmonDonate on PayPal: @DBrightmonBuy Me a Coffee: https://www.buymeacoffee.com/dombrightmonGet Going North T-Shirts, Stickers, and More: https://www.teepublic.com/stores/dom-brightmonThe Going North Advancement Compass: https://a.co/d/bA9awotYou May Also Like…Ep. 764 – The 5 Languages of Appreciation in the Workplace with Dr. Paul White (@drpaulwhite): https://www.goingnorthpodcast.com/ep-764-the-5-languages-of-appreciation-in-the-workplace-with-dr-paul-white-drpaulwhite/Ep. 313 – “Ask Uncle Neil” with Neil Thompson (@teachthegeek): https://www.goingnorthpodcast.com/ep-313-ask-uncle-neil-with-neil-thompson-teachthegeek/Ep. 502 – “A Leadership Development Strategy To Bond And Unite” With Amy P. Kelly (@AmyPKelly): https://www.goingnorthpodcast.com/ep-502-a-leadership-development-strategy-to-bond-and-unite-with-amy-p-kelly-amypkelly/Ep. 571 – “A Powerful Culture Starts with You” with Dr. Shahrzad Nooravi (@shahrzadnooravi): https://www.goingnorthpodcast.com/ep-571-a-powerful-culture-starts-with-you-with-dr-shahrzad-nooravi-shahrzadnooravi/Ep. 472 – “From Academia to Entrepreneurship” with Dr. Emily Crookston (@EMCrookston): https://www.goingnorthpodcast.com/ep-472-from-academia-to-entrepreneurship-with-dr-emily-crookston-emcrookston/Ep. 931 – Proven Sales Management Wisdom for a Limitless Career with Meghan Clarke (@meghanclarkeofficial): https://www.goingnorthpodcast.com/ep-931-proven-sales-management-wisdom-for-a-limitless-career-with-meghan-clarke-meghanclarkeoff/Ep. 848 – How To Be So Good They Won't Forget You with Emily Jaenson: https://www.goingnorthpodcast.com/ep-848-how-to-be-so-good-they-wont-forget-you-with-emily-jaenson/Ep. 623 - "The Day One Executive" With April Armstrong (@ahaconsult): https://www.goingnorthpodcast.com/ep-623-the-day-one-executive-with-april-armstrong-ahaconsult/Ep. 922 – The Mentorship Edge with Deborah Heiser, PhD (@deborahheiser): https://www.goingnorthpodcast.com/ep-922-the-mentorship-edge-with-deborah-heiser-phd-deborahheiser/Ep. 685 – “How Inclusive Leaders Keep Their Employees Engaged & Productive” with Dea Irby (@deairby): https://www.goingnorthpodcast.com/ep-685-how-inclusive-leaders-keep-their-employees-engaged-productive-with-dea-irby-deairby/Ep. 587 – “Cadence” with Leanne Spencer: https://www.goingnorthpodcast.com/ep-587-cadence-with-leanne-spencer/

Wellbeing speaker and Expert in Stress Resilience Leanne Spencer joins Patricia Hosted on Acast. See acast.com/privacy for more information.

This week it's a Toms Talk episode as we round up a fantastic 2024 and look to an exciting 2025.  We reflect on how Beyond Potential has grown and evolved over its first 25 episodes and celebrate many of the incredible guests we've had the opportunity to talk to. We look at how we've grown as hosts, from feeling embarrassed and uncomfortable when recording our initial episode, to feeling confident and (a little) more capable as we end the year. We also project forward to 2025 and talk about how we're going to evolve the podcast so that it's even more insightful, educational, and entertaining than it is today. Thank you to our guests this year Jo Smedley, Claire Fielding, Emma Lloyd, Robin Waite, Zoe Holland MBE, Steve Salee, Andy Morris, Leanne Spencer, Dr Mahrukh Khwaja, Dr Amanda Potter, Andrew Bennie, Adele Stickland, Debra Corey, Samantha Strawford, Andre Coggins, Anwen Bottois, Aimee Bateman, and Nick Cresswell.  Have a listen - you won't regret it!

This week the Toms welcome Leanne Spencer to the podcast. Leanne is a keynote speaker, author, TEDx speaker, and even a Bear Grylls Survival instructor. Leanne shares her story which took her from City trader to wellbeing expert. Leanne works with a wide variety of clients as a keynote speaker, coach, and facilitator of masterclasses for leaders. She particularly values personal sustainability and community and how this can support individuals and organisations. Find out more about Leanne here. You can also view her TEDx talk here. She's an inspirational guest and we hope you enjoy it.

“Own where you are at the moment.” – J.R. Martinez Today's featured New York Times bestselling author is a father, husband, U.S. Army veteran, motivational speaker, actor, and the season 13 winner of Dancing With the Stars, J.R. Martinez. J.R. and I had a fun on a bun chat about his book, “Full of Heart: My Story of Survival, Strength, and Spirit”, navigating the pressures of social media, overcoming adversity, and tons more!!Key Things You'll Learn:How his time in the military helped him to learn about the significance of communityThe importance of being heard and understoodWhat it was like meeting his father at 36 and how this experience shaped his understanding of fatherhoodThe power of authenticity and community in your personal development journeyJ.R.'s Site: https://jrmartinez.com/J.R.'s Book: https://a.co/d/iJbwd87The opening track is titled "Heatsource" by the magnanimous chill-hop master, Marcus D (@marcusd). Be sure to visit his site and support his craft. https://marcusd.net/Please support today's podcast to keep this content coming! CashApp: $DomBrightmonDonate on PayPal: @DBrightmonBuy Me a Coffee: https://www.buymeacoffee.com/dombrightmonGet Going North T-Shirts, Stickers, and More: https://www.teepublic.com/stores/dom-brightmonThe Going North Advancement Compass: https://a.co/d/bA9awotYou Might Also Like…Ep. 293.5 (Host 2 Host Special) – “Foster Care System Survivor to Inspirational Thriver” with Loren Michaels Harris (@LorenListens2U): https://www.goingnorthpodcast.com/ep-2935-host-2-host-special-foster-care-system-survivor-to-inspirational-thriver-with-loren-michaels-harris-lorenlistens2u/Ep. 810 – You Are Worthy with Katherine Norland (@katnorland): https://www.goingnorthpodcast.com/ep-810-you-are-worthy-with-katherine-norland-katnorland/Ep. 450 – “From Orphan to Self-Made Millionaire” with Andre Henry (@DreamAgain_TL): https://www.goingnorthpodcast.com/ep-450-from-orphan-to-self-made-millionaire-with-andre-henry-dreamagain_tl/#Bonus Ep. – “From Shy Girl to Award-Winning Model” with Lorna Greyling (@LornaGreyling): https://www.goingnorthpodcast.com/bonus-ep-from-shy-girl-to-award-winning-model-with-lorna-greyling-lornagreyling/229 – “Unbroken” with Tajci Cameron (@TajciCameron): https://www.goingnorthpodcast.com/229-unbroken-with-tajci-cameron-tajcicameron/Ep. 857 – Side Hustle & Flow with Cliff Beach, DTM (@cliffbeachmusic): https://www.goingnorthpodcast.com/ep-857-side-hustle-flow-with-cliff-beach-dtm-cliffbeachmusic/Ep. 587 – “Cadence” with Leanne Spencer: https://www.goingnorthpodcast.com/ep-587-cadence-with-leanne-spencer/Ep. 470.5 – “Business and Personal Secrets for Avoiding Relationship Landmines” with Frank Zaccari (@FZaccari): https://www.goingnorthpodcast.com/ep-4705-business-and-personal-secrets-for-avoiding-relationship-landmines-with-frank-zaccari-fzaccari/Ep. 510 - "Lights, Camera, Action" With Amy Scruggs (@amyscruggssd): https://www.goingnorthpodcast.com/ep-510-lights-camera-action-with-amy-scruggs-amyscruggssd/Ep. 433 – “Ticking Clock: Behind the Scenes at 60 Minutes” with Ira Rosen: https://www.goingnorthpodcast.com/ep-433-ticking-clock-behind-the-scenes-at-60-minutes-with-ira-rosen/Ep. 579 – “The Power to Speak Naked” with Tyler Foley (@DropTheMicSTF): https://www.goingnorthpodcast.com/ep-579-the-power-to-speak-naked-with-tyler-foley-dropthemicstf/Ep. 461 – “Live for Joy” with Anne Scottlin (@AnneScottlin): https://www.goingnorthpodcast.com/ep-461-live-for-joy-with-anne-scottlin-annescottlin/Ep. 821 – How to Spark Your Curiosity & Live Bravely with Heather Vickery: https://www.goingnorthpodcast.com/ep-821-how-to-spark-your-curiosity-live-bravely-with-heather-vickery/Ep. 638 – “From People Pleaser to Soul Pleaser” with Tracy Secombe (@TracySecombe): https://www.goingnorthpodcast.com/ep-638-from-people-pleaser-to-soul-pleaser-with-tracy-secombe-tracysecombe/

"I'm only positive because I got knocked down so hard a few different times in my life.” – Kate McKayToday's featured international bestselling bookcaster is a mom, transformational speaker, business consultant, fitness guru, award-winning bodybuilder, and Certified High-Performance Coach, Kate McKay. Kate and I had a fun on a bun chat about her books, her approach to book writing, and more to unlock your inherent greatness! Key Things You'll Learn:What major setback led to Kate creating more successWhy sharing our stories can uplift and inspire those around usWhy discipline looks easy to others and how focusing on fitness can help you develop disciplineThe psychological benefits of reaching out to acquaintances Kate's Site: https://www.kate-mckay.com/Kate's Books: https://www.amazon.com/stores/author/B00L4C8KH8/allbooksKate's Podcast, “Master Your Life”: https://podcasts.apple.com/us/podcast/dominique-brightmon/id1641291347?i=1000590986461Kate's FREE Gift: https://courses.kate-mckay.com/free-course-claim-your-inner-badass The opening track is titled "Money Trees" by the magnanimous chill-hop master, Marcus D (@marcusd). Be sure to visit his site and support his craft. https://marcusd.net/Please support today's podcast to keep this content coming! CashApp: $DomBrightmonDonate on PayPal: @DBrightmonBuy Me a Coffee: https://www.buymeacoffee.com/dombrightmonGet Going North T-Shirts, Stickers, and More: https://www.teepublic.com/stores/dom-brightmon You Might Also Like… Ep. 751 – Do Something Hard & Be Happier with Joe De Sena (@realJoeDeSena): https://www.goingnorthpodcast.com/ep-751-do-something-hard-like-a-spartan-and-be-happier-with-joe-de-sena-realjoedesena/ Ep. 765 – Love Yourself to Health with Pam Sherman: https://www.goingnorthpodcast.com/ep-765-love-yourself-to-health-with-pam-sherman/ Ep. 424 – “Thoughtfully Fit” with Darcy Luoma (@DarcyLuoma): https://www.goingnorthpodcast.com/ep-424-thoughtfully-fit-with-darcy-luoma-darcyluoma/ Ep. 341.5 – “Playful Cheeks” with Dr. Alison J. Kay (@ajkbliss): https://www.goingnorthpodcast.com/ep-3415-playful-cheeks-with-dr-alison-j-kay-ajkbliss/ Ep. 782 – Grab Life By the Dreams with Karin Freeland (@KarinFreeland): https://www.goingnorthpodcast.com/ep-782-grab-life-by-the-dreams-with-karin-freeland-karinfreeland/ Ep. 350 – “Stay on Track Tips” with Dr. Ro (@everythingro): https://www.goingnorthpodcast.com/ep-350-stay-on-track-tips-with-dr-ro-everythingro/ 4 - "My Cape Is At the Cleaners" with Wendy Elover (@wendyeloveracademymortgage): https://www.goingnorthpodcast.com/4-my-cape-is-at-the-cleaners-with-wendy-elover-wendyeloveracademymortgage/ Ep. 587 – “Cadence” with Leanne Spencer: https://www.goingnorthpodcast.com/ep-587-cadence-with-leanne-spencer/ Ep. 329 – “You Were Not Born to Suffer” with Blake Bauer (@BlakeBauer): https://www.goingnorthpodcast.com/ep-329-you-were-not-born-to-suffer-with-blake-bauer-blakebauer/ 259 – “Positive Aging” with Stephanie Raffelock (@SRaffelock): https://www.goingnorthpodcast.com/259-positive-aging-with-stephanie-raffelock-sraffelock/ Ep. 737 – “The Art of Badassery” with Jennifer Cassetta (@JennCassetta): https://www.goingnorthpodcast.com/ep-737-the-art-of-badassery-with-jennifer-cassetta-jenncassetta/ 271 – “Thirst of the Heart” with Udo Erasmus (@UdosOfficial): https://www.goingnorthpodcast.com/271-thirst-of-the-heart-with-udo-erasmus-udosofficial/ Ep. 431 – “The Dangerous Truth About Today's Marijuana” with Laura Stack (@JohnnyKStack): https://www.goingnorthpodcast.com/ep-431-the-dangerous-truth-about-todays-marijuana-with-laura-stack-johnnykstack/ Ep. 734 – “From Military Veteran to Hope Dealer” with Kim Lengling (@KimLengling): https://www.goingnorthpodcast.com/ep-734-from-military-veteran-to-hope-dealer-with-kim-lengling-kimlengling/ 284 – “Choose You” with Meagan Fettes (@MeaganFettes): https://www.goingnorthpodcast.com/284-choose-you-with-meagan-fettes-meaganfettes/

The controllables are a big thing that people stress over. Focus less on the things that you have zero control over.Today's featured author is a coach, entrepreneur, keynote speaker, and tennis lover, Jeff Butorac. Jeff and I had a fun on a bun chat about his podcast, “Inner Rival: Silencing the Negativity Within”, the importance of adapting coaching methods to individual needs, the importance of curiosity, and more!! Key Things You'll Learn:What lessons learned from his time in the NCAA as a coach transferred to his current business as a speakerHow he overcame his challenges with perfectionism and anxietyThe biggest lesson learned from coaching others that made him a better mental game coach Jeff's Site: https://www.inner-rival.com/Jeff's Book: https://a.co/d/7SXaYny The opening track is titled "Money Trees" by the magnanimous chill-hop master, Marcus D (@marcusd). Be sure to visit his site and support his craft. https://marcusd.net/Please support today's podcast to keep this content coming! CashApp: $DomBrightmonDonate on PayPal: @DBrightmonBuy Me a Coffee: https://www.buymeacoffee.com/dombrightmonGet Going North T-Shirts, Stickers, and More: https://www.teepublic.com/stores/dom-brightmon You Might Also Like… Ep. 751 – Do Something Hard & Be Happier with Joe De Sena (@realJoeDeSena): https://www.goingnorthpodcast.com/ep-751-do-something-hard-like-a-spartan-and-be-happier-with-joe-de-sena-realjoedesena/ 191 - "Walk-On Warrior" with John Willkom (@JohnWillkom): https://www.goingnorthpodcast.com/191-walk-on-warrior-with-john-willkom-johnwillkom-1/ 186 - "The Success Chronicles" with Chip Baker: https://www.goingnorthpodcast.com/186-the-success-chronicles-with-chip-baker/ 287 – “This Is Good” with Tami Matheny (@R2LCoaching): https://www.goingnorthpodcast.com/287-this-is-good-with-tami-matheny-r2lcoaching/ Ep. 465 – “Secondary Break” with Marvin Williams Sr.: https://www.goingnorthpodcast.com/ep-465-secondary-break-with-marvin-williams-sr-1/ Ep. 356 – “The Relentless Pursuit of Greatness” with Thomas R. Williams (@MrTRWilliams): https://www.podpage.com/going-north-podcast/ep-356-the-relentless-pursuit-of-greatness-with-thomas-r-williams-mrtrwilliams Ep. 587 – “Cadence” with Leanne Spencer: https://www.goingnorthpodcast.com/ep-587-cadence-with-leanne-spencer/ Ep. 424 – “Thoughtfully Fit” with Darcy Luoma (@DarcyLuoma): https://www.goingnorthpodcast.com/ep-424-thoughtfully-fit-with-darcy-luoma-darcyluoma/ Ep. 314 – “Get Out the Door” with David Hollingsworth, MBA (@holliworks): https://www.goingnorthpodcast.com/ep-314-get-out-the-door-with-david-hollingsworth-mba-holliworks/ Ep. 717 – “No Fear In The Arena” with John Willkom (@JohnWillkom): https://www.goingnorthpodcast.com/ep-717-no-fear-in-the-arena-with-john-willkom-johnwillkom/ 237 – “The Gift of Struggle” with Bobby Herrera (@BobbyHerreraPG): https://www.goingnorthpodcast.com/237-the-gift-of-struggle-with-bobby-herrera-bobbyherrerapg/ Ep. 682 – “Leadership Begins with Motivation” with Dr. Danny Brassell (@DannyBrassell): https://www.goingnorthpodcast.com/ep-682-leadership-begins-with-motivation-with-dr-danny-brassell-dannybrassell/ 288.5 (Host 2 Host Bonus) – “Choose the Right Mountain; Climb Faster!” with David Wood (@_playforreal): https://www.goingnorthpodcast.com/DavidWood2/ #Bonus Ep. – “Structure Creates Freedom” with Brad A. Milford (@BAMilford): https://www.goingnorthpodcast.com/bonus-ep-structure-creates-freedom-with-brad-a-milford-bamilford/

Leanne Spencer is the co-founder of Bodyshot Performance, an award-winning wellbeing company that uses technology and science-based solutions to create happy, healthy and resilient teams. As experts in corporate wellbeing and wellbeing strategy, Leanne and her team help their clients to lead with wellbeing in their organisations.

“You are a lot more fortunate than everybody in the cemetery.” - Joe De SenaToday's featured New York Times bestselling author is a father, husband, entrepreneur, ultra-endurance addict, and the Founder and CEO of Spartan Race, Joe De Sena. Joe and I had a fun chat about his books, his unconventional method of writing books, the importance of aligning actions with a higher purpose, and more!!! Key Things You'll Learn:What helped Joe to develop his resilient mindsetThree important lessons he has learned from hosting his podcastThe importance of understanding your WhyHow the brain is wired to avoid discomfort Joe's Site: https://www.spartan.com/Joe's Email: joe@spartan.comJoe's Books: https://www.amazon.com/stores/author/B00I12B4UO/allbooks?ingress=0&visitId=30c0d53e-297e-4004-88a3-945cc3e185a8&store_ref=ap_rdr&ref_=ap_rdrJoe's Podcast, “The Hard Way w/ Joe De Sena”: https://podcasts.apple.com/us/podcast/the-hard-way-w-joe-de-sena/id952870930 The opening track is titled "Money Trees" by the magnanimous chill-hop master, Marcus D (@marcusd). Be sure to visit his site and support his craft. https://marcusd.net/Please support today's podcast to keep this content coming! CashApp: $DomBrightmonDonate on PayPal: @DBrightmonBuy Me a Coffee: https://www.buymeacoffee.com/dombrightmonGet Going North T-Shirts, Stickers, and More: https://www.teepublic.com/stores/dom-brightmon You Might Also Like… 271 – “Thirst of the Heart” with Udo Erasmus (@UdosOfficial): https://www.goingnorthpodcast.com/271-thirst-of-the-heart-with-udo-erasmus-udosofficial/ 245 – “Your Epic Life Blueprint” with Rock Thomas (@rockthomas): https://www.goingnorthpodcast.com/245-your-epic-life-blueprint-with-rock-thomas-rockthomas/ Ep. 314 – “Get Out the Door” with David Hollingsworth, MBA (@holliworks): https://www.goingnorthpodcast.com/ep-314-get-out-the-door-with-david-hollingsworth-mba-holliworks/ 237 – “The Gift of Struggle” with Bobby Herrera (@BobbyHerreraPG): https://www.goingnorthpodcast.com/237-the-gift-of-struggle-with-bobby-herrera-bobbyherrerapg/ 288.5 (Host 2 Host Bonus) – “Choose the Right Mountain; Climb Faster!” with David Wood (@_playforreal): https://www.goingnorthpodcast.com/DavidWood2/ #Bonus Ep. – “Structure Creates Freedom” with Brad A. Milford (@BAMilford): https://www.goingnorthpodcast.com/bonus-ep-structure-creates-freedom-with-brad-a-milford-bamilford/ Ep. 707 – “Leadership Insights From a Former FBI Master Spy Recruiter” with Robin Dreeke (@rdreeke): https://www.goingnorthpodcast.com/ep-707-leadership-insights-from-a-former-fbi-master-spy-recruiter-with-robin-dreeke-rdreeke/ Ep. 587 – “Cadence” with Leanne Spencer: https://www.goingnorthpodcast.com/ep-587-cadence-with-leanne-spencer/ Ep. 424 – “Thoughtfully Fit” with Darcy Luoma (@DarcyLuoma): https://www.goingnorthpodcast.com/ep-424-thoughtfully-fit-with-darcy-luoma-darcyluoma/ 20 - "You Probably Won't Die" with Chris Aitken (@cfcatonsville): https://www.goingnorthpodcast.com/20-you-probably-wont-die-with-chris-aitken-cfcatonsville/ Ep. 621 – “F*cked To Focused” with Donnie Boivin (@DonnieBoivin): https://www.goingnorthpodcast.com/ep-621-fcked-to-focused-with-donnie-boivin-donnieboivin/ #Bonus Ep. – “Superbold” with Fred Joyal (@fredjoyal): https://www.goingnorthpodcast.com/bonus-ep-superbold-with-fred-joyal-fredjoyal/ 219 – “Genuine Progress Through Underdog Empowerment” with Zachary Babcock (@zacharyjbabcock): https://www.goingnorthpodcast.com/219-genuine-progress-through-underdog-empowerment-with-zachary-babcock-zacharyjbabcock/ Ep. 747 – The Grief and Happiness Handbook with Emily Thiroux Threatt (@ThreattEmily): https://www.goingnorthpodcast.com/ep-747-the-grief-and-happiness-handbook-with-emily-thiroux-threatt-threattemily/ 164 - "Escape Average, Go for the Big" with Michael Botts: https://www.goingnorthpodcast.com/164-escape-average-go-for-the-big-with-michael-botts/

Warren Munson joins host Emma Sheppard and fellow guests Leanne Spencer—bestselling author and expert in corporate wellbeing—and Rachel Harris—Director of striveX and founder of ACCOUNTANT_SHE—to talk about the very important topic of entrepreneurship and mental health. With rising costs, economic uncertainty and recruitment challenges, SME owners are under considerable pressure at the moment. It's therefore crucial to have an open discussion about issues such as burnout, positive habits that can encourage better work-life balance and where to go for help.

"Service to many leads to greatness." - Blaine Oelkers Today's featured author is a TEDx speaker, Personal Implementation expert, and America's Chief Results Officer, Blaine Oelkers. Blaine and I had a chat about his book, “Think and Grow Rich - Study Edition”, unlocking the full power of your mind, and more! Key Things You'll Learn:Why everyone is already a habit masterHow to automate your resultsHow you can create new habits in 21 seconds instead of 21 days Blaine's Site: http://selfluence.com/Blaine's Book: http://www.masteringtgr.com/ The opening track is titled “Check It Out” by Mountaineer from #Uppbeat (free for Creators!):https://uppbeat.io/t/mountaineer/check-it-outLicense code: AR6DFPGVXQ9Q1SSY Please support today's podcast to keep this content coming! CashApp: $DomBrightmonDonate on PayPal: @DBrightmonBuy Me a Coffee: https://www.buymeacoffee.com/dombrightmonGet Going North T-Shirts, Stickers, and More: https://www.teepublic.com/stores/dom-brightmon You May Also Like… 179 - "Indistractable" with Nir Eyal (@nireyal): https://www.goingnorthpodcast.com/179-indistractable-with-nir-eyal-nireyal/ 261.5 (Host 2 Host Special) – “The Outsourcing Playbook” with Kris Ward (@krisward): https://www.goingnorthpodcast.com/2615-host-2-host-special-the-outsourcing-playbook-with-kris-ward-krisward/ #Bonus Ep. – “Structure Creates Freedom” with Brad A. Milford (@BAMilford): https://www.goingnorthpodcast.com/bonus-ep-structure-creates-freedom-with-brad-a-milford-bamilford/ #GNPYear3 Bonus Episode 2 – “Attention Management” with Maura Nevel Thomas (@mnthomas): https://www.goingnorthpodcast.com/gnpyear3-bonus-episode-2-attention-management-with-maura-nevel-thomas-mnthomas/ Ep. 587 – “Cadence” with Leanne Spencer: https://www.goingnorthpodcast.com/ep-587-cadence-with-leanne-spencer/ #Bonus Ep. - “How to Unplug, Unwind and Think Clearly in the Digital Age” with Daniel Sih: https://www.goingnorthpodcast.com/bonus-ep-how-to-unplug-unwind-and-think-clearly-in-the-digital-age-with-daniel-sih/ #Bonus Ep. – “Digital Detox” with Molly DeFrank (@mollydefrank): https://www.goingnorthpodcast.com/bonus-ep-digital-detox-with-molly-defrank-mollydefrank/ Ep. 614 – “Serve No Master” with Jonathan Green (@ServeNoJonathan): https://www.goingnorthpodcast.com/ep-614-serve-no-master-with-jonathan-green-servenojonathan/ Ep. 450 – “From Orphan to Self-Made Millionaire” with Andre Henry (@DreamAgain_TL): https://www.goingnorthpodcast.com/ep-450-from-orphan-to-self-made-millionaire-with-andre-henry-dreamagain_tl/ Ep. 387 – “How to Demolish Imposter Syndrome & Create an Online Course” with Mark Kumar (@mark2kumar): https://www.goingnorthpodcast.com/ep-387-how-to/ 288.5 (Host 2 Host Bonus) – “Choose the Right Mountain; Climb Faster!” with David Wood (@_playforreal): https://www.goingnorthpodcast.com/DavidWood2/ Ep. 479.5 – “How Entrepreneurs Can Be More Productive, Make Better Decisions, & Increase Their Bottom Lines” with Belinda Ellsworth (@stepintosuccess): https://www.goingnorthpodcast.com/ep-4795-how-entrepreneurs-can-be-more-productive-make-better-decisions-increase-their-bottom-lines-with-belinda-ellsworth-stepintosuccess/ 185 - "Ultralearning" with Scott H. Young (@ScottHYoung): https://www.goingnorthpodcast.com/185-ultralearning-with-scott-h-young-scotthyoung/ Ep. 509 - "Exit Rich" With Michelle Seiler Tucker (@MSeilerTucker): https://www.goingnorthpodcast.com/ep-509-exit-rich-with-michelle-seiler-tucker-mseilertucker/ Ep. 500 – “Life Reset” With Dr. Foojan Zeine, Psy.D., MFT (@DrZeine): https://www.goingnorthpodcast.com/ep-500-life-reset-with-dr-foojan-zeine-psyd-mft-drzeine/ 276 – “Over My Dead Body” with Jen Gaudet (@jen_coaching): https://www.goingnorthpodcast.com/276-over-my-dead-body-with-jen-gaudet-jen_coaching/ 181 - "What You Focus On Grows" with Kim Ades (@kimades): https://www.podpage.com/going-north-podcast/181-what-you-focus-on-grows-with-kim-ades-kimades/

It's the last episode of the S1! SME business leaders are under more duress than ever before, with economic uncertainty, rising costs, and talent shortages all adding to every day stress. So, how can entrepreneurs spot the signs they may be approaching burnout? What positive habits can they adopt to achieve a better work-life balance? And what other support is available to them if they feel they need it? Joining host Emma Sheppard to find out are Leanne Spencer, a bestselling author and expert in corporate wellbeing; Rachel Harris, Director of striveX and founder of ACCOUNTANT_SHE; and Warren Munson, a business founder and Office Managing Partner, whose firm was acquired by Azets in 2022. Bang the Drum has featured at #1 in the Apple Podcast charts for Management podcasts and #19 in the Apple Podcasts charts for Business podcasts. Listen, subscribe, rate and review, and share Bang the Drum with others who you think might enjoy it. Get in touch with Bang the Drum at podcast@azets.co.uk. Bang the Drum is brought to you by Azets, the international outsourcing, compliance, and advisory group. Find out more at azets.com. #BangTheDrum

“Every little bit of improvement will make a difference.” - Emily Gold MearsToday's featured author is lawyer turned citizen scientist and research analyst, Emily Gold Mears. Emily and I talk about her book, “Optimizing Your Health: An Approachable Guide to Reducing Your Risk of Chronic Disease”, becoming your own healthcare advocate, and more!!! Key Things You'll Learn:What inspired Emily to become a citizen scientistHow to optimize your sleepHow to be your own healthcare advocateWhy Emily's book starts with the importance of mouth health Emily's Site: https://www.emilygoldmears.com/Emily's Book: https://www.amazon.com/Optimizing-Your-Health-Approachable-Reducing/dp/1637582919/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr= Opening track is titled “Check It Out” by Mountaineer from #Uppbeat (free for Creators!):https://uppbeat.io/t/mountaineer/check-it-outLicense code: AR6DFPGVXQ9Q1SSY Please support today's podcast to keep this content coming! CashApp: $DomBrightmonDonate on PayPal: @DBrightmonBuy Me a Coffee: https://www.buymeacoffee.com/dombrightmonGet Going North T-Shirts, Stickers, and More: https://www.teepublic.com/stores/dom-brightmon You May Also Like… Ep. 436 – “Get to the Root Cause of Your Health Issues” with Risa Groux (@RisaGroux): https://www.goingnorthpodcast.com/ep-436-get-to-the-root-cause-of-your-health-issues-with-risa-groux-risagroux/ Ep. 596 – “The Self-Healing Mind” with Dr. Gregory Scott Brown (@GregorySBrownMD): https://www.goingnorthpodcast.com/ep-596-the-self-healing-mind-with-dr-gregory-scott-brown-gregorysbrownmd/ Ep. 498 – “The Immunotype Breakthrough” with Dr. Heather Moday: https://www.goingnorthpodcast.com/ep-498-the-immunotype-breakthrough-with-dr-heather-moday/ Ep. 575 – “Brownies for Breakfast” with Lynne Bowman (@LynnePBowman): https://www.goingnorthpodcast.com/ep-575-brownies-for-breakfast-with-lynne-bowman-lynnepbowman/ 266 – “Holistic Health and Healing” with Brigitte Mars (@brigittemars): https://www.goingnorthpodcast.com/266-holistic-health-and-healing-with-brigitte-mars-brigittemars/ Ep. 423 – “Hacking Chemo” with Martha Tettenborn: https://www.goingnorthpodcast.com/ep-423-hacking-chemo-with-martha-tettenborn/ 202 - "Your Divine Human Blueprint" with Julie Renee Doering (@RevJulieRenee): https://www.goingnorthpodcast.com/202-your-divine-human-blueprint-with-julie-renee-doering-revjulierenee/ #Host2Host Ep. – “Living Like the Future Matters” with Donna Maltz (@Soil2Soulutions): https://www.goingnorthpodcast.com/host2host-ep-living-like-the-future-matters-with-donna-maltz-soil2soulutions/ Ep. 587 – “Cadence” with Leanne Spencer: https://www.goingnorthpodcast.com/ep-587-cadence-with-leanne-spencer/ Ep. 484 – “What's Wrong with My Child” with Elizabeth Harris (@elizabethwwwmc): https://www.goingnorthpodcast.com/ep-484-whats-wrong-with-my-child-with-elizabeth-harris-elizabethwwwmc/ Ep. 590 – “You're Not Alone” with Zach Westerbeck (@Zachwesterbeck): https://www.goingnorthpodcast.com/ep-590-youre-not-alone-with-zach-westerbeck-zachwesterbeck/ Ep. 329 – “You Were Not Born to Suffer” with Blake Bauer (@BlakeBauer): https://www.goingnorthpodcast.com/ep-329-you-were-not-born-to-suffer-with-blake-bauer-blakebauer/ #Bonus Host2Host Ep.– “Unleashing the Power of Respect” with Dr. Joseph Shrand (@Drjoeshrand): https://www.goingnorthpodcast.com/bonus-host2host-ep-unleashing-the-power-of-respect-with-dr-joseph-shrand-drjoeshrand/ Disclaimer: This podcast contains the views and opinions of the Going North Podcast host and his guests to the show. The content here should not be taken as medical advice. The content here is for informational purposes only, and because each person is sharing their unique perspective, please consult your healthcare professional for any medical questions. Views and opinions expressed in the podcast and website are our own and do not represent that of our places of work.

“Find ways to be powerful and compassionate together.” - Charles MatheusToday's featured bookcaster is adventurer, entrepreneur, mentor, TEDx speaker, and leadership consultant, Charles Matheus. Charles and I have a fun chat about his book, “Leadership & Masculinity: Embracing New Strength”, emotional literacy, and more!! Key Things You'll Learn:What emotions tell you about yourselfWhy he's all about man creating “powerful spaces” instead of “safe spaces”Three ways for men to develop and enhance their relationshipsHow coaching helped Charles to level up in his careerA powerful question that every leader must ask themselves Charles' Site: https://www.charlesmatheus.com/gonorthCharles Book: https://www.amazon.com/Charles-Matheus/e/B09YVKHGJM/ref=aufs_dp_fta_dsk The opening track is titled “Vash The Stampede” by Asis Galvin. To listen to the full track and support the artist monetarily, click the following link. https://asisgalvin.bandcamp.com/track/vash-the-stampede You May Also Like… #Bonus Host2Host Ep.– “Unleashing the Power of Respect” with Dr. Joseph Shrand (@Drjoeshrand): https://www.goingnorthpodcast.com/bonus-host2host-ep-unleashing-the-power-of-respect-with-dr-joseph-shrand-drjoeshrand/ #HolidayBonus Ep. – “Wisdom Of The Men” with Clint Arthur (@clintarthur): https://www.goingnorthpodcast.com/holidaybonus-ep-wisdom-of-the-men-with-clint-arthur-clintarthur/ Ep. 409 – “Kiss Your Dragons” with Shawn Nason (@manonfiresocial): https://www.goingnorthpodcast.com/ep-409-kiss-your-dragons-with-shawn-nason-manonfiresocial/ Ep. 587 – “Cadence” with Leanne Spencer: https://www.goingnorthpodcast.com/ep-587-cadence-with-leanne-spencer/ Ep. 392 – “Chasing the Captain” with Terry Shepherd (@TheTShepherd): https://www.goingnorthpodcast.com/ep-392-chasing-the-captain-with/ #HolidayBonus Ep. – “Fireproof” with David Hollenbach III (@HollenbachLEAD): https://www.goingnorthpodcast.com/holidaybonus-ep-fireproof-with-david-hollenbach-iii-hollenbachlead/ #LocalAuthor Bonus Ep. – “Inside Outside” with Jeff Elkins (@Jffelkins): https://www.goingnorthpodcast.com/localauthor-bonus-ep-inside-outside-with-jeff-elkins-jffelkins/ Ep. 490 – “The Courageous Ask” with Brian Kreeger: https://www.goingnorthpodcast.com/ep-490-the-courageous-ask-with-brian-kreeger/ Ep. 430 – “Being Brown in a Black and White World” with Annemarie Shrouder (@ashrouder): https://www.goingnorthpodcast.com/ep-430-being-brown-in-a-black-and-white-world-with-annemarie-shrouder-ashrouder/ Ep. 356 – “The Relentless Pursuit of Greatness” with Thomas R. Williams (@MrTRWilliams): https://www.goingnorthpodcast.com/ep-356-the-relentless-pursuit-of-greatness-with-thomas-r-williams-mrtrwilliams Ep. 428 – “Hard Conversations” with Dr. Brad Johnson (@bjcommunicates): https://www.goingnorthpodcast.com/ep-428-hard-conversations-with-dr-brad-johnson-bjcommunicates/ 211 – “Tough Conversations” with David Wood (@_playforreal): https://www.goingnorthpodcast.com/211-tough-conversations-with-david-wood-_playforreal/ Ep. 299 – “Bus Stop Wisdom” with Jerry Franklin Poe (@jerrypoe): https://www.goingnorthpodcast.com/ep-299-bus-stop-wisdom-with-jerry-franklin-poe-jerrypoe/

Keynote speaker and well-being consultant Leanne Spencer discusses the importance of frugality (and why that doesn't mean what you might think). Frugal Living is brought to you by Brad's Deals. Looking for more information about living a frugal life? We've recently talked about mortgages, inflation, Black Friday, and rain barrels.

Keynote speaker and well-being consultant Leanne Spencer shares practical tips about how to avoid burnout. Frugal Living is brought to you by Brad's Deals. Spending more time in your backyard? Check out our suggestions for easy (and frugal) backyard projects.

“Autonomy is one of the underappreciated aspects of well-being.” – Leanne SpencerToday's featured bestselling bookcaster is keynote speaker, a multi-award-winning wellbeing consultant, a Bear Grylls Survival Instructor, and the creator of the Agile Business Athlete™ methodology, Leanne Spencer. Leanne and I had a fun chat about her book, “Cadence: The secret to beating burnout and performing in life and work”, what creates burnout, and more!!! Key Things You'll Learn:How the transition was like from employee to entrepreneurThe 4 Steps to being an Agile Business AthleteWhat setback ended up being a setup for success Leanne's Site: https://leannespencer.co.uk/Leanne's Books: https://www.amazon.com/Leanne-Spencer/e/B018IPI2OE/ref=aufs_dp_fta_dskLeanne's Podcast, “Agile Business Athlete”: https://www.listennotes.com/podcasts/remove-the-guesswork-health-fitness-and-_V4TCkFcmjn/# The opening track is titled, “Harbinger” by Asis Galvin. To listen and purchase the full track, click the following link. https://asisgalvin.bandcamp.com/track/harbinger You May Also Like… Ep. 322.5 (H2H Special) – “Burnout Proof” with Michael Levitt (@bfastleadership): https://www.goingnorthpodcast.com/ep-3225-h2h-special-burnout-proof-with-michael-levitt-bfastleadership/ Ep. 500 – “Life Reset” With Dr. Foojan Zeine, Psy.D., MFT (@DrZeine): https://www.goingnorthpodcast.com/ep-500-life-reset-with-dr-foojan-zeine-psyd-mft-drzeine/ 276 – “Over My Dead Body” with Jen Gaudet (@jen_coaching): https://www.goingnorthpodcast.com/276-over-my-dead-body-with-jen-gaudet-jen_coaching/ Ep. 498 – “The Immunotype Breakthrough” with Dr. Heather Moday: https://www.goingnorthpodcast.com/ep-498-the-immunotype-breakthrough-with-dr-heather-moday/ 193 – “The Quest For Purpose” with Dr. Ken Keis (@crgleader): https://www.goingnorthpodcast.com/193-the-quest-for-purpose-with-dr-ken-keis-crgleader/ 156 - "Tired & Hungry No More" with Phyllis Ginsberg (@GinsbergPhyllis): https://www.goingnorthpodcast.com/156-tired-hungry-no-more-with-phyllis-ginsberg-ginsbergphyllis/ 75 - "Life Falls Apart, But You Don't Have To" with Julie Potiker (@JuliePotiker): https://www.goingnorthpodcast.com/75-life-falls-apart-but-you-dont-have-to-with-julie-potiker-juliepotiker/ 73 - "Sacred Rest" with Dr. Saundra Dalton Smith (@DrDaltonSmith): https://www.goingnorthpodcast.com/73-sacred-rest-with-dr-saundra-dalton-smith-drdaltonsmith/ Ep. 436 – “Get to the Root Cause of Your Health Issues” with Risa Groux (@RisaGroux): https://www.goingnorthpodcast.com/ep-436-get-to-the-root-cause-of-your-health-issues-with-risa-groux-risagroux/ Ep. 350 – “Stay on Track Tips” with Dr. Ro (@everythingro): https://www.goingnorthpodcast.com/ep-350-stay-on-track-tips-with-dr-ro-everythingro/ 53 - "Take Back Your Life" with Dr. Lisa Herbert (@thebalancedr): https://www.goingnorthpodcast.com/53-take-back-your-life-with-dr-lisa-herbert-thebalancedr/ Ep. 296.5 (Charm City Bonus Episode) – “The Art of Human Care” with Dr. Hassan Tetteh (@doctortetteh): https://www.goingnorthpodcast.com/ep-2965-charm-city-bonus-the-art-of-human-care-with-dr-hassan-tetteh-doctortetteh/ 266 – “Holistic Health and Healing” with Brigitte Mars (@brigittemars): https://www.goingnorthpodcast.com/266-holistic-health-and-healing-with-brigitte-mars-brigittemars/ Ep. 432 – “Discovery of LESS” with Chris Lovett (@ChristoLovett): https://www.goingnorthpodcast.com/ep-432-discovery-of-less-with-chris-lovett-christolovett/ Ep. 496 – “So Empowered” with Lillian So (@SOfitSF): https://www.goingnorthpodcast.com/ep-496-so-empowered-with-lillian-so-sofitsf/ Ep. 329 – “You Were Not Born to Suffer” with Blake Bauer (@BlakeBauer): https://www.goingnorthpodcast.com/ep-329-you-were-not-born-to-suffer-with-blake-bauer-blakebauer/ Ep. 394 – “The Standing Meditation” with Nate Rifkin: https://www.goingnorthpodcast.com/ep-394-the-standing-meditation-with/

Are you in control of your own life, or are the demands of all the other things around you taking over? Too much pressure at work to have a personal life? Perhaps you aren't feeling fulfilled? If any of that describes you then it's time to take control back and make decisions that benefit you and not just your organisation. In this episode, Catherine Clark joins us to talk about the importance of making the right decisions for your own wellbeing. She draws on both her own personal experience as a CFO and the situations she comes across every week when she is mentoring other finance leaders. If you aren't happy with where you are right now it's time to do something about it and take action. Catherine has some great advice to offer about how to find out what you really want and then take the right steps to get there. We talk about the importance of having the right mindset, and the importance of stepping forward even when there might be fear and uncertainty. This is the third episode in a mini-series looking at your well-being. In the previous two episodes, we've looked at resilience with Leanne Spencer and self-awareness with Susana Serrano-Davey. Links Mentoring at GrowCFO with Catherine ClarkSusana Serrano-Davey on LinkedInKevin Appleby on LinkedInSusan Jeffers - Feel The Fear And Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action on Amazon UK and Amazon US Timestamps 01:50 Are you feeling dissatisfied? 03:14 Getting in touch with your feelings 04:00 Go with your gut and your subconscious mind 06:03 Having the right people around you to support you 08:40 Some examples of situations people find themselves in 10:17 The decision isn't about moving on and changing job 12:01 The mindset shift that's needed 14:52 The fear of change, doing things differently, making a mistake 15:50 What do you need to stop doing? start doing? continue doing? 16:15 What do you want? 17:16 Overwhelm 18:12 Feel the fear and do it anyway 20:33 Where do you want to be in 3 years' time? 23:15 Do you stay? Do you move on? 24:50 You can't lose, just make a decision! 27:06 What do you do after you make a decision? 29:32 Some practical exercises you can do right now

Self-awareness is key for well-being. When you know yourself well, you can make better decisions and thrive in all areas of your life - including your career. As a finance leader, it's important to be self-aware so that you can set realistic goals and healthily manage stress. In this episode, Susana Serrano-Davey, our very own Executive Coach & Mentor at GrowCFO joins Kevin Appleby once again to discuss the importance of self-awareness as a cornerstone for wellbeing. We discuss the importance of self-awareness and how it can help you achieve success both professionally and personally. Susana gives some great advice on some practical things you can do to be more self-aware Self-awareness is the ability to see yourself clearly and understand your thoughts, feelings, and behaviours. It's an important part of well-being because it allows you to make healthy choices, set realistic goals, and healthily manage stress. When you're self-aware, you're more likely to achieve your goals and be successful in all areas of your life. There are many benefits of self-awareness, but here are a few key ones: When you're self-aware, you can make better decisions. You know your strengths and weaknesses, so you can make choices that are in line with your values and goals.When you're self-aware, you're more resilient. You know your triggers and how to manage them, so you're less likely to be derailed by setbacks.When you're self-aware, you have a better understanding of other people. You can see things from their perspective and build relationships that are based on trust and mutual respect. Self-awareness is an important part of well-being, and it's something that you can work on every day. Susana gives us some practical strategies: Get feedback, how do people perceive you?Understand your feelings, and why you feel a certain wayLearn more about your personalityMake sure you meet your own needs before others Listen to the full episode to find out more. Links Mentoring at GrowCFO with Susana Serrano-DaveySusana Serrano-Davey on LinkedInKevin Appleby on LinkedInEpisode 93 with Leanne Spencer on Well-beingEpisode 74 Personality types with Merrick RosenbergEpisode 71 Strengthsfinder with Jim Brophy168 Hours by Laura Vanderkam on Amazon UK and Amazon US Timestamps 00:41 The previous episode with Leanne Spencer about well-being and beating burnout 01:15 No point in achieving your goals and being unhappy 03:37 You really need to know more about yourself 05:22 How others perceive us 10:03 Getting feedback from others 13:45 Becoming aware of your personality type 16:47 Using personality profiling tests (we referenced DISC and Strengthsfinder tests covered in previous episodes with Merrick Rosenberg and Jim Brophy) 19:16 Connect with your feelings 21:43 The link between a crisis and becoming depressed 23:04 Neuro-linguistic programming (NLP) 24:34 Understand your needs 28:04 Dealing with recurring issues and problems 30:33 Making time and space for yourself 34:01 Susana's book

CFOs and finance leaders are under more pressure than ever before. They are responsible for ensuring the financial stability of their company, and often have to make tough decisions that can impact the bottom line. This high level of responsibility can take a toll, and many CFOs and finance leaders find themselves struggling with burnout. In this episode, Leanne Spencer, an award-winning entrepreneur and a key-note wellbeing speaker and burnout prevention expert joins Kevin Appleby to discuss how to better manage stress, prioritize recovery and ultimately reduce the risk of burnout. Burnout can have a significant impact on CFOs and finance leaders. When individuals are burned out, they may feel exhausted, both physically and emotionally. They may also feel cynical or negative about their work and may have difficulty concentrating or making decisions. Burnout can lead to absenteeism, staff turnover, and a decrease in productivity. It can also adversely affect an individual's health. But what action can you take to protect yourself? Leanne has plenty of answers! You need to increase your resilience. But what does that actually mean in practice? Lots of people talk about being more resilient, but few people have their own practical strategies to make it happen. Leanne talks about giving yourself slivers of recovery. Time for yourself every single day. A small part of your overall bandwidth. These slivers can have a very significant impact on your overall wellbeing Links Leanne Spencer on LinkedInKevin Appleby on LinkedInCadence: the secret to beating burnout and performing in life and work on Amazon UK and Amazon USRise and Shine: Recover from burnout and get back to your best on Amazon UK and Amazon USMentoring at GrowCFO Timestamps 00:39 About Leanne Spencer and Bear Grylls 01:24 Remember what is first for you 02:34 How does this apply to finance leaders? 05:20 Slivers of recovery 07:20 Learning from elite athletes 10:28 How do you recover when there's always something else to do? 11:30 The golden hour before sleep 16:30 Turn off notifications 18:41 Simple things done every day 23:00 Decompress at the end of the day 24:17 Alchohol, good or bad? 25:26 Cadence, the overall message in the book 27:44 A business book needs to be short and easily digestible 29:24 Cadence: the secret to beating burnout and performing in life and work

Today I am speaking to Leanne Spencer. Leanne is a keynote speaker, wellbeing consultant and has specialised in wellbeing for over ten years.  She has over 13 qualifications in exercise and nutrition but began her career in sales and spent over 15 years working in the City of London before leaving in 2012 to set up an award-winning wellbeing company, after suffering from burnout.  Leanne is the bestselling author of three books, hosts a podcast and is a Bear Grylls Survival Instructor.  She lives in South London with her partner and two cats but escapes to the countryside whenever possible. In this episode we discuss: - Leannes inspirational story from stressed & burnt out city life to best selling author, podcast host and professional speaker - The impact of alcohol, city life & corporate cultures on wellness - How her thinking evolved in terms of health and fitness - Making the most of NOW - Why a well-being strategy in the workplace is no longer and after-thought but a MUST View Leanne's TEDx talk here: https://youtu.be/-SLP1BF7KBQ or visit her website here: leannespencer.co.uk

Lifespan versus health-span: Introducing wellbeing as a core competency in organisationsThe Agenda podcast series uncovers the path leaders take from challenges to decisions. In this podcast, Co-Founder of Bodyshot Performance Limited, Leanne Spencer speaks about how to embed wellbeing in your organisation.For more podcasts, stay connected at podcast.sherpany.com The Agenda is brought to you by Sherpany #Leading Together

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Announcements: Wellbeing at Work Scorecard - https://wellbeing-at-work.scoreapp.com/ As always, if you want to register your interest in some of the ideas that I'm putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you're interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you've enjoyed what you've heard on this episode and it has added value to you, share the episode with someone you think could benefit from it. And don't forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: Leanne's TEDx talk More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne Spencer Rise and Shine BOOK by Leanne Spencer

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Announcements: Wellbeing at Work Scorecard - https://wellbeing-at-work.scoreapp.com/ As always, if you want to register your interest in some of the ideas that I'm putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you're interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you've enjoyed what you've heard on this episode and it has added value to you, share the episode with someone you think could benefit from it. And don't forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: Podcast on oxytocin: https://www.bodyshotperformance.com/what-is-oxytocin/ Register for our free Burnout at Work webinar at 11am on Thursday 24th June - https://www.bodyshotperformance.com/upcoming-events/burnout-at-work/ LinkedIn post on the Afterburn of Exercise - https://www.linkedin.com/posts/leannespencer1975_fitness-motivation-workout-activity-6787683098034221056-vTTn More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne Spencer Rise and Shine BOOK by Leanne Spencer

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Announcements: Wellbeing at Work Scorecard - https://wellbeing-at-work.scoreapp.com/ As always, if you want to register your interest in some of the ideas that I'm putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you're interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you've enjoyed what you've heard on this episode and it has added value to you, share the episode with someone you think could benefit from it. And don't forget to leave a rating or a review and subscribe to us on Apple Podcasts.   Links to things mentioned in the episode: Podcast on oxytocin: https://www.bodyshotperformance.com/what-is-oxytocin/ More from Leanne Spencer:   Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne Spencer Rise and Shine BOOK by Leanne Spencer

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Announcements: Wellbeing at Work Scorecard - https://wellbeing-at-work.scoreapp.com/ As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it has added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: Sign up here for a free place on our Burnout at Work Webinar on Thursday 27th May: https://www.bodyshotperformance.com/upcoming-events/burnout-at-work/ More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne Spencer Rise and Shine BOOK by Leanne Spencer

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Announcements: As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it has added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: Wellbeing at Work Scorecard - https://wellbeing-at-work.scoreapp.com/ More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne Spencer Rise and Shine BOOK by Leanne Spencer

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Announcements: As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it has added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: Wellbeing at Work Scorecard - https://wellbeing-at-work.scoreapp.com/ More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne Spencer Rise and Shine BOOK by Leanne Spencer

How can we be more resilient when it comes to stress? Find out as Leanne talks about this process of “stress, rest, repeat”. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The business athlete Hormetic stress 3 examples of hormetic stress Exercise Cold/Heat Getting into a discomfort zone Key Takeaways: We need to see ourselves like an athlete does. We need to get ready for big events and double down on sleep, nutrition, hydration, and our overall fitness. And then after going through that period of intense work, we need to rest and recover. As human beings, we were designed to withstand significant amounts of stress. It’s perfectly okay to be carrying a lot around with you and be under pressure providing you get that opportunity to recover. Hormetic stress is fantastic for the immune system. Action Steps: Make sure you give yourself enough time to recover after experiencing stress. Every now and again, put yourself into a position of discomfort. Challenge yourself and see what you can achieve. Leanne said: “Every time you do a workout and you recover and you get stronger, you are essentially adding a little film, a little layer of resilience. So when some life stress comes in, you kind of know what to do with it because you’ve practiced “stress, rest, repeat”. “Consciously and deliberately practicing stress, experiencing a form of stress so that we can be stronger and be more prepared for it next time around As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: Burnout at Work Webinar Sign up for free place on our Burnout at Work Webinar More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

Are you doing enough strength training? What are its benefits? Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: 5 reasons why you should add lifting weights into your routine Bone density Body composition Metabolism Injury risk Strength and functional fitness Key Takeaways: Strength training is good for your bone density. When we lift weights, we increase the strength of our bones. Lifting weights improves your body composition because you can change the ratio of fats to water to bone to muscle. A healthy percentage of body fat varies from men to women. Increasing our muscle mass can help balance out that ratio of predominantly fat to muscle but water and bone as well. Muscle is more metabolically active than any other tissue. This means a pound of fat versus a pound of muscle will have a different metabolic burn rate. The muscle will have a higher caloric burn than the fat will. You burn more calories when you carry more muscle mass, so it increases your metabolism as well. That is a fairly significant point in terms of appetite regulation and body weight management. The more musculature we have, the better we hold our skeleton together. Action Steps: Include strength training in your workout. Consider getting a hex bar. Get some assistance, either through someone who knows what they’re doing or watching some online videos. Just make sure you’re comfortable with the form and the technique. Consider getting online coaching or a personal trainer for guidance. Don’t go heavy and don’t go hard. Ease yourself in. Leanne said: “Lifting weights isn’t about getting bulky with it.” “[Functional fitness] is what we should focus on over and above the aesthetic.” As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: Leanne's TEDx talk on Why fitness is more important than weight More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page   Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

Why do people sleep? What do we get from it? Leanne shares her thoughts on this very important activity that we can’t live without. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The sleep cycle How sleep keeps the brain healthy The role of sleep in appetite regulation Key Takeaways: One sleep cycle is about 90 minutes. Half of that is light sleep. Of the remaining half, one quarter is deep sleep, and the other quarter is REM sleep. Deep sleep is where we get a lot of the physiological adaptations to exercise and cellular repair. It’s the restorative portion of sleep. REM stands for rapid eye movement. REM sleep is where we do our dreaming, memory consolidation, and learning consolidation. It’s a very important aspect of sleep. Sleep gives us an opportunity to repair and restore our body. It also gives us an opportunity to repair and restore our mind. Sleep also serves to flush out the brain of beta-amyloid plaques, thereby strengthening the brain and mitigating our risk of cognitive decline. Action Steps: Prioritize your sleep. Leanne said: “What we tend to see, if you’ve had a very physical day, you may get more deep restorative sleep. If you’re under a lot of emotional load, you may notice that you get more REM sleep.” “[Sleep] needs to be right up there as a non-negotiable.” As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: Link to James Wilson episode Link to Greg Potter episode Link to book Why We Sleep by Matthew Walker Link to book Sleep by Nick Littlehales Link to book Sleep Smarter by Shawn Stevenson Link to Oura Ring - Use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page   Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

Are you feeling a lack of control over what’s happening in your life? How is that affecting your wellbeing? What can you do about it? Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Feeling a lack of control and frustration about the pandemic Tips on how you can get more control and create more spontaneity in your life Internal vs external locus of control Key Takeaways: There are a lot more things that you can control than you think. If you have an internal locus of control, you feel in control of things, that your decisions and your say matter, and that you profoundly affect your life and the direction it takes. An external locus of control is when you don’t have any feelings of power, agency, or control. You feel that life will happen to you and that you can’t change it. Action Steps: Pick out what works for you. Pick out what you think you can tangibly implement rather than trying to absorb everything. Look to focus on what you can control. Have daily goals. Define your non-negotiables. Pick a cause and get behind it. Change your locus of control. Leanne said: “I’m starting to see people’s wellbeing suffer from a lack of control and the frustration about the pandemic. The frustration that we can’t do things, we can’t travel, we can’t see people, we can’t connect in some of the ways that we are designed to and really want to.” “I think we can take such positive messages from nature. No matter what’s happened to you, no matter how upended and uprooted you feel, you will find a way back to the light, you will find a way to thrive again. So hang in there!” As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

What can you do to achieve your goals and your desired outcome? What is the key to getting consistency? Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The difference between consistency and intensity The corporate athlete Why we need to prioritise recovery more The formula to getting consistency What recovery really means Key Takeaways: Consistency is about avoiding stop-start. It’s about having something that is structured, scheduled, diarised, flexible, adaptable, and enjoyable. You get consistency when you connect it to a particular outcome. A key part of consistency is about being flexible. A common mistake that people make is that they prioritise intensity over consistency, but that’s not sustainable. Intensity can be various things. It can be the difficulty, the duration, the type, or the frequency of whatever it is that you’re trying to do. As individuals, as professionals, we need to see ourselves and treat our bodies and our minds in the same way that an athlete would. Sometimes we need to do less in order to build in more time for recovery. By doing so, we get the adaptations we want from whatever it is that we’re putting effort into. Intensity balanced with recovery equals consistency. Action Steps: To be consistent, be prepared to be flexible and adaptable. See and treat yourself like an athlete. Prioritise recovery more and do recovery-based activities. Leanne said: “I’d love for you to come away from listening to this episode with the view that consistency beats intensity every single time.” “You’ve got to start small, go steady, and get that consistency. That’s what is sustainable.” As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page   Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

Has your motivation or enthusiasm for change dissipated? Here are 3 things that you can do. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: What to do when your motivation for change disappears The minimal effective dose Lassoing habits Key Takeaways: The minimal effective dose is the smallest thing that you can do that pushes your health in a positive direction. A succession of small changes means it’s sustainable and helps you to achieve consistency. Action Steps: Start NOW. Do something that gets you back towards your goal. Pair the minimal effective dose with the “start now” strategy. Lasso habits. Leanne said: “What I find really facilitates change is when you get your mental game into things. When you start to feel better, you’ll be more incentivised to do other things.” “If you don’t have that strong motivation factor, I find that quite often things will go by the wayside.” As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to episodes mentioned: Survival In The Highlands: An Epic Adventure With Leanne Spencer Taking Part In The World’s Toughest Ski Race: The Arctic Circle Race Natural Navigation: The Beautiful Art And Science Of Being Able To Shape Your Journey With Tristan Gooley More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

How can we create more space when our world has shrunk quite considerably in this time of the pandemic? Listen in as I share my thoughts on how we can expand our world within our heads and our capabilities. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Hobbies and projects Understanding what wellbeing really means to you Interacting and engaging more with the world around you Key Takeaways: There are things you can do to improve your mental wellbeing. Hobbies and projects are wonderful ways to get out of your own head and take up more space in a smaller world. Now is a really good opportunity to do some introspection and understand your values around wellbeing. The more we tune in to nature and interact with the natural world, our own personal worlds will open up and we can really start engaging with life at different levels. Action Steps: Expand what you can do by taking up a new hobby or starting a new project. Take some time to reflect on what wellbeing means to you. Get back to the basics and tune in more to nature. Leanne said: “I don’t think we really know what we’re missing and what impact the stuff that we can’t do is having on us. I just don’t think you can see what the storm is like and the damage it might be causing when you’re in the eye of the storm.” “I could probably go quite a while with not optimal nutrition, and I could probably stop meditating, and I wouldn’t wither over the course of two or three months. But one thing that would really get me very quickly is a lack of autonomy.” As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page   Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

What kind of goals should we have in 2021 with the pandemic still looming over us? Listen in as I share my thoughts on goal setting and the idea of never missing twice. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Goal setting The idea of never missing twice What creates consistency Key Takeaways: An example of an appropriate goal is one around health. That is to avoid COVID-19. If you have a daily goal, if you do skip a day, never skip it twice. Having a strong motivating factor is important to being consistent. Being committed to the outcome or to the “why” of the goal in place is what makes things happen. Action Steps: Make sure to never miss anything twice. See if you can put that to practice with whatever it is that you’re trying to achieve with consistency. Find your strong motivating factor. If there isn’t one, rethink your goal. Is it something that you really want to achieve? Set your non-negotiables. Leanne said: “I think it’s important to have a few objectives and perhaps to have some goals, but to be fairly flexible around them, and not to have too many, and not for them to be too big.” “Have a strong motivating factor… Be really plugged in to why you are doing something. And then achieve consistency with it, which is about having small realistic goals that you are very, very connected to.” Share this episode with anyone who wants to hear it. As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page   Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

Are you ready to wrap up the year 2020? Listen in as I share how we’re wrapping up the year and talk about the value of making plans as we look forward to 2021. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Optimism What 2020 has been like for us How we’re spending December to wrap up the year The benefits of making plans Key Takeaways: The 3 big benefits of making plans: It helps us to feel more optimistic. It opens up our world view. Future retrospection Optimism is good for both our mental and physical health. Studies have shown that people who are generally optimistic have a reduced risk of cardiovascular disease. Future retrospection is making a plan for the future and then reverse-engineering how you’re going to get to it. Action Steps: Be optimistic in any situation. Take a break in December. Take a step back, breathe, pause, and enjoy your Christmas. Make plans for the year ahead. Leanne said: “I always tend to be optimistic about any situation, and I think that does bestow certain benefits. It’s the state that I prefer to be in when looking at any situation.” “I never chase numbers for this game. I’m not looking to get 10,000 downloads a month. I’m looking to create impact and get some sort of loyal following.” We’ll be back on the 2nd of January 2021! As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

How can you improve your mental health and overall wellbeing? Listen in as I share about this thing called heartfulness and why it’s good for you. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Heartfulness The two sides of heartfulness Examples of heartfulness Key Takeaways: Heartfulness is twofold. One side of it is connecting or reconnecting with yourself by reconnecting with a certain hobby or passion that you used to enjoy and making some time for it. The other side of it is taking you out of self and doing something for something bigger than you. Dopamine and oxytocin are very important neurotransmitters for mental wellbeing. If you can help generate dopamine through an activity that you find rewarding, that can make you feel great. And it triggers a certain part of the brain that makes you want to repeat those behaviours. You get doses of oxytocin when you’re helping others and connecting. It’s not necessarily a physical connection. It can be emotional or intellectual. What do you love that you’re not doing at the moment? What lights you up? Go and pursue that. Action Steps: Make time for a hobby or passion that you used to enjoy and something that really lights you up. Consider volunteering your time for a charity. More so now than ever, think about what kind of heartfulness is in your life. Think about who you can help, who else you can serve. Leanne said: “When we hit our target, every month, we donate money to a charity. And that’s an essential part of our purpose. It’s not just a revenue-generating business. Far from it. Our purpose is to create happy, healthy, and resilient teams. When we do hit [our] target, then we make sure we give back.” “What do you love that you’re not doing at the moment? What lights you up? What radiates heat and energy within the body? It could be something you used to love, or it could be something you’ve always wanted to try or get into, and go and pursue that.” If you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

Now that the majority of people are working from home, how does the idea of the digital commute come into play? Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: How the absence of a commute has affected people’s daily life and wellbeing The idea of the digital commute What my digital commute looks like Key Takeaways: A lot of people used the time they spent on a commute to decompress or to gear up and gear down for work. Beyond just getting to and from work, the time that people spent commuting was an opportunity for them to get their head together as well as decompress. The digital commute is people creating time for themselves to have the “commute” that they used to have by simulating their journey to work and use it as an opportunity to get some headspace and think and plan ahead. Action Steps: Do your own version of the digital commute. Do things that fit the DOSE principle: dopamine, oxytocin, serotonin, endorphins. Reverse the digital commute at the end of the day and do something to decompress, so when you walk back into the house, you feel like you’ve had a bit of distance between work and finishing. Leanne said: “Whatever you do, make sure it fits with this principle of DOSE… which is dopamine, oxytocin, serotonin, endorphins. Something like human touch, human contact, produces lots of DOSE.” “Don’t wait for [your employer] to mention the digital commute. This is something you can carve out of your own time or just have the autonomy to carve out of the day.” If you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

What are the types of stress that we are dealing with, and what can we do about it? Listen in as I share my thoughts on this seemingly perennial topic of stress. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The types of stress When stress becomes problematic How the body deals with stress Eustress vs distress The effect of stress on the body and what we can do about it Key Takeaways: The interesting thing about stress is that the body doesn’t actually recognise the difference between types of stress. Whether it’s mental, emotional, or physical stress, it’s all the same for the body Human beings are very resilient. We can withstand quite significant amounts of stress at any one time. Where stress becomes problematic is when it is persistent and prolonged. When we are in a stressed state, we are sympathetically driven. But that could be a positive (eustress) or a negative (distress). The parasympathetic side of things is the state we should be in when we are sleeping or when we are eating. Ideally, we oscillate between these two nervous system states -- the sympathetic state and the parasympathetic state -- throughout the day. When you become stressed, the body goes into defence mode or perceives itself to be threatened even though that may not be the case. Action Steps: If you get an occasional burst of stress, get out there and burn that energy. Here are some of the things you can do: HIIT Tabata workout Interval sprints Punches Plyometrics Bring your nervous system down again and help it accelerate the switch from sympathetic to parasympathetic by finishing up with some breathwork, some meditation, or with a cold shower. Leanne said: “There is rarely a moment that passes when we aren’t subjected to some form of stress.” “Stress is stress. And the interesting thing about it is the body doesn’t actually recognise the difference between these different types of stress.” If you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the show: Sign up for our free webinar on 6th November, Lead with Wellbeing More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

We often think of our body and our mind as being somehow distinct, yet there is a strong linkage between mental health and physical wellbeing. That's what I explore with my guest Leanne Spencer on this episode. Leanne is the founder of Bodyshot Performance, a company that helps organisations to have happy, healthy & resilient teams and individuals with their own well being.On the episode, we explore the links between mental and physical health and look at some of the techniques we can all use to manage it. We also explore how technology can help support us in that quest.In our discussion, we refer to:Leanne's company Bodyshot Performance - https://www.bodyshotperformance.com/Her book Remove The Guesswork - https://www.bodyshotperformance.com/resource/remove-the-guesswork/Leanne's podcast - https://www.bodyshotperformance.com/topic/podcasts/Giulia Enders book Gut - https://www.goodreads.com/book/show/23013953-gutThe Oura Ring - https://ouraring.com/Lost Connections by Johann Hari - https://thelostconnections.com/

What is Oxytocin, and what does it do for you? Have a listen as I share some ways that you can generate it. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: What is oxytocin What oxytocin does What you can do to generate oxytocin in the body Heartfulness Key Takeaways: Oxytocin is a hormone that acts as a neurotransmitter. It plays a role in female reproductive functions as well as in different aspects of human behaviour. Oxytocin is quickly produced in the body with human contact. Studies have shown that we get oxytocin as well as relaxation benefits when we have a massage. Hugging also generates lots of oxytocin. Studies have also shown that when you hug a stranger for longer than 20 seconds, both of you will get a release of oxytocin. Cuddling with your pet dog also results in a huge release of oxytocin in the body. Action Steps: Get oxytocin by doing the following: Getting a massage. Hugging people. Cuddling with your dog. Active listening. Focused meditation. Sharing your feelings with someone. Practicing heartfulness. Leanne said: “[Heartfulness] is about doing something for somebody else, for something that’s bigger than you, or a cause that’s bigger than you.” “[Heartfulness is also] about doing something that is all about you. So it may be reconnecting with a hobby, a passion, or a purpose that you’ve just found.” If you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the show: Sign up for our free webinar on 6th November, Lead with Wellbeing More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

In this episode, we speak to Leanne Spencer, Managing Director of BodyShot Performance, an award-winning health and wellbeing company that use tech and science to create happy, healthy and resilient teams. Leanne is an expert in corporate wellbeing, podcaster and endurance athlete however, life hasn’t...

How can we bring people together at this time of the pandemic? In this episode, I talk about the future of offsites. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: What companies should be aware of when it comes to bringing people together What you should be thinking about in terms of an individual’s wellbeing The scar tissue concept Key Takeaways: The future of offsites will be outdoors. Airflow is absolutely crucial. It’s a really important aspect of getting fresh air into the lungs and keeping away from airborne pathogens. Almost all of us were shut up in our homes during the actual lockdown period. What we did see is a reconnection with nature. Reconnection with nature is an important aspect of wellbeing. When we get access to natural light, it does a lot of things for us. It can be energising, and you get a dose of serotonin. It is very difficult but not impossible to bond and connect remotely. But nothing quite substitutes that face to face. Action Steps: Get outside and reconnect with nature. Get exposed to natural light. Learn new skills. Leanne said: “I think there’s going to be a huge shift in the way that we’re going to bring people together… In short, it’s going to be much harder to get teams of people together.” “As we get a bit older, we tend to stay with what we know. And it can be really nice to step away from the world that you know and learn something new. Great for self-esteem. Great for confidence. Great as well for team building.” If you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the show: Sign up for our free webinar on 6th November, Lead with Wellbeing Lost Connections by Johann Hari More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

Are you experiencing low mood? Listen in as I share some tips on how to keep your mood buoyant and minimize the impact of those days when you’re in low mood. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: 6 tips to keep your mood buoyant How movement benefits your mood and energy The way my exercise has changed Heartfulness The value of meaningful connection Key Takeaways: Movement is absolutely crucial. A study has shown that 10 minutes of brisk walking a day increases a person’s overall mood and energy that lasts for about 2 hours afterward. The same study has shown that doing the 10 minutes brisk walk for 3 weeks or more improves a person’s overall mood and energy significantly throughout the whole day. Heartfulness is reconnecting with the passion or hobby that you have loved but maybe haven’t had much time for recently, or doing something for someone. Access to natural light helps to generate serotonin. Serotonin is hugely important for mood regulation. Action Steps: 6 tips to keep your mood buoyant Incorporate movement into your day. Exercise. Practice heartfulness. Get exposed to natural light. Get out and spend time in nature. Focus on connection. Leanne said: “I cannot imagine not exercising. Not because of the aesthetic. Because I think it just profoundly underpins my wellbeing.” “I’m used to feeling flat like that, and it’s really beneficial just to sit and work out ‘What is it that actually helps me, and how often can I get that into my every day?” If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the show: Free webinar on mental health - Register now! Gail North & Herbert Freudenberger Burnout Spectrum (The 12 Stages of Burnout): https://www.inc.com/jessica-stillman/the-12-stages-of-burnout-according-to-psychologist.html More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Links to things mentioned in the show: Gail North & Herbert Freudenberger Burnout Spectrum (The 12 Stages of Burnout): https://www.inc.com/jessica-stillman/the-12-stages-of-burnout-according-to-psychologist.html More from Leanne Spencer: Bodyshot PerformanceBodyshot Performance Limited Facebook pageRemove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

Craig Smith talks to Leanne Spencer, who is co-founder of Bodyshot Performance – an award-winning health and wellbeing company that uses technology and science-based solutions to create happy, healthy and resilient teams for organisations including Britvic and Zurich. The wellbeing of an employee has only recently come into the headlines in line with mental health awareness. But it is becoming evermore transparent to organisations how important it is to ensure the physical and mental wellbeing of their staff both in the office and when working remotely. It’s being discovered that this not only improves the individual’s performance, but the organisation’s too.

Are you experiencing low mood? Listen in as I share some tips on how to keep your mood buoyant and minimize the impact of those days when you’re in low mood. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: 6 tips to keep your mood buoyant How movement benefits your mood and energy The way my exercise has changed Heartfulness The value of meaningful connection Key Takeaways: Movement is absolutely crucial. A study has shown that 10 minutes of brisk walking a day increases a person’s overall mood and energy that lasts for about 2 hours afterward. The same study has shown that doing the 10 minutes brisk walk for 3 weeks or more improves a person’s overall mood and energy significantly throughout the whole day. Heartfulness is reconnecting with the passion or hobby that you have loved but maybe haven’t had much time for recently, or doing something for someone. Access to natural light helps to generate serotonin. Serotonin is hugely important for mood regulation. Action Steps: 6 tips to keep your mood buoyant Incorporate movement into your day. Exercise. Practice heartfulness. Get exposed to natural light. Get out and spend time in nature. Focus on connection. Leanne said: “I cannot imagine not exercising. Not because of the aesthetic. Because I think it just profoundly underpins my wellbeing.” “I’m used to feeling flat like that, and it’s really beneficial just to sit and work out ‘What is it that actually helps me, and how often can I get that into my every day?” If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the show: Our free webinar on mental health - https://www.bodyshotperformance.com/upcoming-events/mental-health-return-to-work/ Podcast Episode: Let’s Talk About The Menopause With Author And Expert Ruth Devlin More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

How can we stay active while working from home? In this episode, I share some tips on how to overcome one of the limitations of working from home which is not getting enough movement into our day. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: 5 things that you can do to move a little bit more while working from home What you can do to stay energised Key Takeaways: Movement snacking is the idea of getting in little reps every hour. Action Steps: 5 things that you can do to stay active while working from home Do movement snacking Commit 60 seconds of every hour to movement Turn your desk into a standing desk Leanne said: “ If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the show: Podcast on movement snacking More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page   Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

Leanne is a British fitness entrepreneur, bestselling author and founder of the incredible Bodyshot Performance – a personal training company that empowers clients to get fit and take control of … Read More The post Ep 13. Finding Your Niche and Leveraging Content with Leanne Spencer appeared first on Key Person of Influence.

Leanne is a British fitness entrepreneur, bestselling author and founder of the incredible Bodyshot Performance – a personal training company that empowers clients to get fit and take control of … Read More The post Ep 13. Finding Your Niche and Leveraging Content with Leanne Spencer appeared first on Key Person of Influence.