Podcasts about shine book

In this episode, we break down a powerful, actionable 3-step process that will guide you from idea to execution. Whether you're launching a new business, making a life change, or tackling a long-term goal, this episode will help you clarify your vision, assemble the right team, and persevere through challenges.  You'll learn:   Step 1: Define What You Want – The importance of clarity in goal setting and why knowing exactly what you want is the foundation for success.  Step 2: Decide on a Team to Help You – How to identify the people and resources you need to execute your vision. Learn to leverage the power of collaboration and support.  Step 3: Don't Give Up – How to develop resilience and maintain motivation when challenges arise, because persistence is key to seeing your plan through. Join us as we explore real-world examples, share practical tips, and discuss how you can implement this blueprint in your personal or professional life starting today.    MADE2SNPIRE LINKS Dream-Slayer T-shirt link: https://made2nspire.omcheckout.com/dream-slayer-shirts Book links: https://www.millionsofpossibilitiesbook.com/ Courage to Shine Book https://amzn.to/3MImUto   RESOURCES AND LINKS ON SHOW   Canva Rocketbook Millions of Possibilities: Taking your Ideas from Inspiration to Monetization Made2BFit   FOLLOW US ON SOCIAL! Instagram  Facebook Twitter    GET IN THE KNOW! ==> Subscribe to our Email List Leave a Review: If you enjoyed this episode and found it valuable, please consider leaving a review on your favorite podcast platform. Your feedback helps us continue to create content that empowers you to take action and succeed.  

"How I Found Life and Freedom on Death Row"

035—We all have something special within us, a light we are meant to find and share. But it can be easy to overlook or discount that which is so much a part of us. Listen as Mary re-releases an interview from 2020 with a dear college friend, Mary Dungan Caprio, who shares how her cancer diagnosis and finding her light helped her find the fulfillment she had wanted her whole life: the ability to connect with those she loves without expectation, only to share love, happiness, joy, and laughter.Mary Caprio lost her fight with cancer just weeks ago. In an updated introduction and closing message, Mary pays tribute to her friend and shares the lessons she left us about love and life.----For more information about Mary's book "Shine: A Simple Guide to Finding Your Light and Letting It Shine on the World", visit:maryobana.com/amazonTo learn more about having Mary connect you directly to your own spiritual guidance, visit:maryobana.com/private-readingTo learn more about Mary Obana, visit her website:maryobana.comTo contact Mary directly or get added to receive her newsletter, please email her at:mary@maryobana.comFollow her:Facebook @maryobana.shineInstagram @obanamaryClubhouse @maryobana

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

A review of "The Sun Does Shine", an autobiography written by Anthony Ray Hinton about his life and experience as a wrongfully convicted man. Show notes are available at http://noirehistoir.com/blog/the-sun-does-shine-book-review.

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

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

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

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

If we can’t mix in groups of six or more, how does that fit with the return to the office? In this episode, I talk about the challenges that we face with going back to work in the office in these challenging times. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The challenges of returning to the office What the office will look like in the future Key Takeaways: Forward-thinking companies that want to position wellbeing as a fantastic way of getting employee engagement and retention, directly contributing to the bottom line but also providing a strong competitive advantage, will understand that not everyone wants to come back to the office for many reasons. Whether you come back to the office or not, people need to get together at some point, virtually or in person. The spirit of collaboration needs to be encouraged, and people need to connect. What we might see in terms of the physical office is a lot more meeting space, big open spaces where people can distance but come together, share ideas, and collaborate. There will be smaller regular offsites, more online conferences, and utilization of technology like Slack. We’re going to rethink the way that we collaborate. Action Steps: Redesign office space. Think of other ways to collaborate with co-workers and colleagues. Leanne said: “Space will have to be redesigned to allow people to operate a one-way system as well so we’re not bumping into each other, as well as more collaboration spaces.” “I think we will see more online conferences… You can’t substitute that face-to-face but this is as close as you can get.” 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: Webinar: Mental Health: How To Get Your Teams Thriving As We Contemplate A Return To Work on Thursday, the 1st October 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 is meditation important? In this episode, let’s dive into something that you can do every single day to relax your nervous system. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The benefits of meditation Eustress vs distress Combining meditation and breathwork Key Takeaways: The autonomic nervous system in the body has two branches, the sympathetic and the parasympathetic. The sympathetic branch is what we typically think of as the fight-flight-freeze. A healthy nervous system will move between the sympathetic and the parasympathetic all day. Meditation allows us to consciously move from sympathetic to parasympathetic. Meditation doesn’t need to involve technology or anyone else. It is the most democratically available powerful way of changing your physiological response to things. Action Steps: Practice meditation. Combine your meditation sessions with breathwork. Leanne said: “I think [meditation] is an incredibly powerful thing for altering and, to a degree, controlling your physiological response to things.” “Meditation or breathwork or the two combined really help you to change the emotional soundtrack in your mind.” 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: 'Crisis Recovery' on the 17th of September 2020, 11:30 AM 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

What are some of the changes that you’re experiencing when you’re going through perimenopause? In this episode, I share what I’m doing to cope with these changes. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The things I’m doing to mitigate the low energy and low mood I’ve been experiencing in perimenopause Key Takeaways: Recovery is as important as training. Taking a step back and allowing yourself to reflect and recover is as important as all the effort you’re putting into your work. One of the basics for menopause management is controlling the amount of sugar you consume. Action Steps: Take into account where your energy is at and just respond intelligently to that. Rest when you need to rest. Make time for that, and don’t beat yourself up. Cap out how much sugar you’re consuming. Take naps if you need to. Leanne said: “In an effort to maintain a more consistent energy level throughout the week, I’ve gone from doing 2 or 3 big workouts a week to a little bit every day.” “Movement, for me, is getting from A to B. And exercise is structured exercise sessions.” 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: Episode with Ruth Devlin Menopause tests from Forth With Life Perimenopause Blood Test Kit Menopause Blood Test 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

Why should you look to get sleep? How does it benefit you in terms of resilience and immunity? Leanne goes through 5 reasons why. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Why sleep should be your first line of defence Key Takeaways: At any point in the year, under any circumstance, resilience and immunity are two things we should be concerned about. Resilience -- from a mental, emotional, physical, and spiritual sense, and immunity -- to life’s hardships, the challenges, the rigours of daily life, and specifically to the viruses, infections, and the various illnesses that can sometimes befall u Thinking about the next phase of recovery and coming back to the office has put greater emphasis on the need to have good immunity. 5 reasons why sleep should be your first line of defence: When we sleep, we produce cytokines, which protect us against inflammation and infection. Sleep can help flush out various systems of the body. Sleep is anabolic. The process of sleep not only helps us with growth and repair, but it’s when we download the day’s activities, consolidate learning, and lay down memories. Sleep is linked with energy Action Steps: Get a solid night of sleep (7-8 hours). Introduce a few, little steps into your daily routine that’ll help you get better sleep. Look after your gut: Personalise your diet. Minimise stressors. Manage your stress levels. Have a regimen of prebiotics and probiotics. Leanne said: “Sleep, in my opinion, is really crucial to resilience, and also to immunity.” “[Energy is] absolutely vital. It’s at the very center of everything we do.” 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: Why We Sleep by Matthew Walker The XX Brain by Dr Lisa Mosconi Seed - synbiotic for gut health Free webinar '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 Leanne’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

Have you ever thought of joining the Bear Grylls Survival Academy? Listen in as I share how I’ve benefited from being an instructor in a survival course. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: My Bear Grylls “Survive the  Highlands” experience The survival skills that I learned in the course The benefits of getting into your discomfort zone Key Takeaways: The benefits of learning about survival and interacting with nature: You become more resourceful. You become more creative in terms of finding solutions. You become more enthusiastic about living minimally. You develop more confidence and build resilience. You understand more the importance of planning for every single eventuality. The fundamental human needs are meaningful work, meaningful purpose, meaningful values, and connection to nature and animals. Action Steps: Get into your discomfort zone. Find out more about survival and learn how to interact with nature. Leanne said: “My values are to live truthfully, to live considerately, and suck the marrow out of life.” “These skills, like getting resourceful, being creative, thinking minimally, planning, having confidence, and building resilience… are attributes that we’re definitely going to need in spades as we move into the next phase of recovery and possibly backward into lockdown.” 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: Bear Grylls Survival Academy The episode on my Survive The Highlands Experience 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

Are you looking for something to energize your day and enhance your health? Leanne shares what’s been working well for her recently. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Tabata and the 3 ways you can use it to your advantage Key Takeaways: Tabata is a form in exercise that originates from the research of Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports at Kagoshima Prefecture, Japan. It’s 8 cycles of 20 seconds of high-intensity activity followed by 10 seconds of rest. Their research found that this form of high-intensity interval training (HIIT) is a very effective way of getting physiological adaptations in a very short space of time. Some exercises you can do for Tabata: Isometric holds Squats Burpees Tabata is a powerful way to exercise and has been proven to be good for cardiovascular fitness. Before a rich meal, when you want to control your blood sugar response to the food you’re about to eat, doing something like a Tabata sequence has been proven to help regulate your insulin sensitivity and, therefore, your glycemic variability. A short walk after a rich meal would also help to regulate your glycemic variability or blood sugar levels. Action Steps: Consider doing Tabata as an energizer. Do a Tabata sequence prior to eating a rich meal. Leanne said: “Any point in the day that you need to move, get a Tabata… and you’ll really feel the benefits, get all that fresh oxygenated blood moving through the body.” “If you’re short on time, always think about Tabata. It’s a fantastic bang for [your] buck in terms of the time you put in.” 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: Check our upcoming online events here 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

Why is it important to put yourself first? Leanne shares her thoughts on giving priority to yourself in the context of wellbeing even if it means disappointing other people. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Putting yourself first vs being selfish Your non-negotiables Key Takeaways: When you feel well, happy, healthy, resilient, and have a good sense of wellbeing, you are a much better father/mother/brother/sister/employee/friend. Leanne’s 4 non-negotiables that she ensures happen 99% every single day are movement, Movement: 10,000 steps a day Sleep: At least 7 hours a day Meditation: A minimum of 10 minutes every day Vegetable intake: Vegetables need to be on the plate for at least 2 out of the 3 meals in a day The purpose of movement is that it isn’t all loaded in one particular part of the day but spread out throughout the day. Eating between 5 and 8 portions of vegetables a day reduces your risk of chronic disease, cardiovascular disease, and various other forms of mortality. You can be the best that you can be and help people in the best way you can when you put yourself first. Action Steps: Put yourself first in as much as ensuring that you have what you need to have a good sense of wellbeing. Put your oxygen mask on first. Make sure that you’ve got what you need so that you can better serve or be of more help to other people. Understand what the non-negotiables are for you that make you feel well and happy. Glennon Doyle said: “Train your kids to disappoint you… Every time you’re given a choice between disappointing someone else and disappointing yourself, your duty is to disappoint that someone else. Your job throughout your entire life is to disappoint as many people as it takes to avoid disappointing yourself.” Leanne said: “Understand what makes you happy. Understand the value you bring and [have] a good sense of self-worth. Don’t be afraid to disappoint people.” 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: Untamed by Glennon Doyle: https://www.amazon.co.uk/Untamed-Stop-pleasing-start-living/dp/1785043358/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Glennon Doyle on Facebook: https://www.facebook.com/glennondoyle   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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

What should you do if you have no choice but to exercise in the evening? Leanne shares her tips on what to do if working out late is your only option. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The best time to exercise What to do if working out late is your only option Key Takeaways: The best time of day for most of us to exercise is in the mid to late afternoon where these 4 things peak: Grip strength Protein synthesis Testosterone Body temperature Exercise puts us into the sympathetic dominant nervous system state, which means elevated heart rate, elevated blood pressure, elevated cortisol, and even bringing blood sugar into the blood via glycogen released by the liver. All these are not conducive to sleep. When you sleep, you want to be in a parasympathetic driven state, which is rested and digested. It’s going to be tricky to get to sleep if your blood sugar is very elevated. Action Steps: Think about your schedule and figure out when you can fit in your workout. Consider the rhythms of your household as well as the availability of an exercise partner, etc. If you can only exercise in the evening: Construct your workout such that the hardest, most demanding part is done in the first part and get it to be progressively easier, particularly in terms of heart rate. Finish your workout with 2, 5, or even 10 minutes of breathwork and/or meditation. Take a cold shower or a hot bath. Consider what you eat after your workout. Cap off your evening with a relaxing activity. Avoid watching an action movie or the 10 o’clock news or engaging in a lively discussion with anyone. Leanne said: “A workout is better than no workout irrespective of what time of day it is.” “Breathwork is one of the most powerful ways that you can get yourself from [the sympathetic to the parasympathetic state].” 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: When Is The Best Time To Exercise? 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

How is wellbeing most effectively intertwined with work? Leanne shares her philosophies and thoughts around wellbeing within work and why people should be educated about it. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Prioritizing wellbeing Intertwining wellbeing into work Interactive wellbeing content online Key Takeaways: People have got access to resources for their wellbeing but they’re not utilising them because they feel guilty to take time away from doing work. We need to find ways of encouraging people to educate themselves and to inspire and motivate themselves to make wellbeing the essence of everything they do. Wellbeing needs to be supported and underpinned at C level. We will need to intertwine wellbeing into work for it to be accepted and to be effective. Wellbeing content is going to need to be more interactive. Action Steps: Prioritize recovery, sleeping well, having good mental health and wellbeing, and having good energy and resilience. Educate yourself on how to stay resilient for life changes and how to stay fit for the rigours of life. Think about how to intertwine wellbeing into work. Leanne said: “Every company is going to need to link with wellbeing as we move into the next phase of recovery and beyond that, back into growth and into a situation where we thrive economically and on a micro-level as a business.” “If we’re encouraging people to move more, why not encourage walking meetings?” 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 to our webinar on 30th July at 11.30 am on mental health here. PLACES ARE FREE BUT LIMITED. 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

What will the future of fitness look like? Leanne shares her thoughts on what the future of fitness holds based on the latest trends over the last few months. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The future of fitness Online fitness Shorter exercises Blending exercise with movement Key Takeaways: Animal flow is a combination of breakdancing and yoga. The downside to doing an online fitness class is that you don’t get human contact in correcting your position. But if you’re not a newbie to exercise, it’s a great format for getting something done. Exercise does not need to be an hour, and because we’re doing things from home, we might be doing exercises for shorter periods. Overall fitness -- fitness for the rigours of daily life, fitness for business -- is going to be more important now than ever because we know that there’s a strong link between exercise and fitness and the immune system. Action Steps: Take an online fitness class. Blend exercise with movement. Build the health of your immune system to exercise and fitness. Leanne said: “If you’ve got a reasonable space to exercise, you have a wonderful opportunity to do a class -- literally to have the exercise come to you.” “I think there will be a general acceptance and an understanding that exercise can be short and it definitely doesn’t take the sort of time that people tend to think.” 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: Animal Flow 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

Are you facing challenges when doing meetings online? Whether you’re running the meetings or you’re joining the meetings, here are some of the things you can do to make them more energised. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The things you can do to energise your online meetings How to kick off your meetings with energisers The way to ensure speakers are brief and to the point Key Takeaways: Most meetings are set at a default of one hour, but a lot of meetings can actually be done in half that time. Opening up a meeting with a highlight and talking about something positive can lift people’s energy. Zoom meetings can be really quite intensive in terms of our energies and we’re constantly being subjected to blue light that’s emitted from the screen. Overexposure to blue light at the wrong times of day suppresses melatonin, which impacts our sleep. Action Steps: Energise your online meetings: Think about the time frame of the online meeting and try to get it into a short space of time as you can without degrading productivity. Kick off with an energiser. Open up a meeting with a highlight. Close the meeting by asking if anyone needs help or support. Have your meetings standing. Give the people in your meeting the permission to walk around. Request everybody who’s speaking in the meeting to stand on one leg to make sure that they will be brief and to the point. Be careful of the amount of screentime that you’re getting particularly in the latter part of the day and certainly in the evening. Vary the location of your meeting. You can go to a different room or have the meeting in the garden. Leanne said: “It’s really good discipline to have people not only exercise brevity but also make sure they’ve prepared and they’re to the point. “It’s much easier to keep a meeting short and to the point when people are standing up because it’s so long that they’ll move from one hip to the other.” 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: Webinar on 16th July - Sign up here Webinar on 30th July - Sign up here Sign up for our newsletter at www.bodyshotperformance.com Ra Optics blue light blockers Truedark blue light blockers 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

What are the consequences that we face as we move into a new normality in this time of the pandemic? Leanne shares her insights on the concept of scar tissue that’s going to affect people as we move away from the lock-down scenario. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The concept of “scar tissue” Fitness online How we can do better as we return to a new normality Key Takeaways: As we move into a return to a new normality, some people will be carrying with them quite a bit of scar tissue: the consequences of a lack of human contact, the consequences of potential reduction in movement and fitness levels, an increase in guilt about coming back to work and leaving loved ones at home, etc. The three things (at least) that are going to affect people when they go back to work are: Mental health Immune health Gut health We could do things so much better in a way that allows us to prioritise wellbeing as much as we do performance and productivity. Action Steps: Be aware of the “scar tissue” that can affect people massively. Allow yourself to adjust to the new normality. Exercise your autonomy. See how you can negotiate a slightly better deal for yourself in terms of going back to the office. Leanne said: “I think it would be really prudent if we all just cut ourselves some slack and took a little bit of time to allow ourselves to adjust to going back to normal because even if you’re craving it, you’re not going to get that normality you had before.” “Let’s not sleepwalk back into the old way that we did things because it isn’t necessarily the best way.” 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: Webinar on 16th July - Sign up here Webinar on 30th July - Sign up here Sign up for our newsletter at www.bodyshotperformance.com 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

How can you get more energy throughout the day and avoid the mid-afternoon slump? Leanne talks about things you can do to improve your energy and what’s called movement snacking. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Why you should take micro-breaks Examples of movement snacks Building in micro workouts throughout your day What you can do to avoid sitting for longer than 55 minutes while working Key Takeaways: No organisation in the world doesn’t want refreshed, focused, creative, productive people. And the best way to do that is to have micro-breaks. A movement snack can give you a lot more lasting and slower-release energy. The person that does an hour of exercise in their day and sits down in an office for the rest of the day is only 4% less sedentary than the person who does no exercise at all. Action Steps: Design your day with movement snacks built-in. You can set an alarm to move every hour or every 55 minutes and dedicate 5 minutes to take a movement snack. If you’re a more experienced exerciser, you could think about building in micro workouts into your day. Avoid sitting for longer than 55 minutes. Do what you can to not be in a seated position for the majority of those 55 minutes of each hour. Leanne said: “In the same way that you might go to the fridge, pick something up, unwrap it, eat it and come back upstairs, you could take a movement snack.” “We were designed to do patterns of ancestral movement. We were designed to do lots of daily life movement throughout the day, to be on our feet… We were not designed to sit for long periods.” 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: Gymba wobble board 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

Are you looking to energise yourself? Here are some not so conventional things that you can do anytime, anywhere to get more energy. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Three things you can do to energise yourself The primary benefits of doing the power pose The effects of breathwork Why you should practice gratitude Key Takeaways: When you do the power pose, you get about a 20% increase in testosterone, which is needed for energy. It also releases endorphins in your body. Doing a structured breathing exercise such as box breathing is very effective for changing the nervous system and can leave you feeling refreshed and energised. A practice of gratitude transforms your day and gives you a shot of energy. Action Steps: Do the power pose. Do breathwork. Practice gratitude. Leanne said: “I love breathing because it’s such an effective way of getting you from a sympathetic stressed state to a parasympathetic rested state in terms of your autonomic nervous system.” “You can’t be grateful and anxious at the same time. You can’t be grateful and angry at the same time. You can’t be grateful but depressed at the same time.” 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: Amy Cuddy's TED Talk on Power Posing 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

Links to things mentioned in the show: Webinar on Crisis Recovery: What part does wellbeing play and why does it matter? Register for free here: https://us02web.zoom.us/meeting/register/tZArdeirpz0tE9IiAZUlQzPsOovwtAZfpv0O Animal Flow - www.animalflow.com Foam roller example on Amazon - https://www.amazon.co.uk/FX-FFEXS-Massage-Trigger-Muscles/dp/B06WP73GLP/ref=sr_1_5?dchild=1&keywords=foam+roller&qid=1591809368&sr=8-5 Matthew Walker Book Why We Sleep - https://www.amazon.co.uk/Why-We-Sleep-Unlocking-Dreams/dp/1501144324/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= 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. What are your thoughts on overworking? Jump on to social media and let us know what you think or email me at leanne@bodyshotperformance.com 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 Leanne’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

What do you think work will look like in the future? As we’re living in these interesting times with the global pandemic, I share my thoughts on what I think the future of work will be. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The future of work The 3 categories of people What’s required of pure remote working The benefits of remote working Key Takeaways: With the global pandemic happening, most of us are working from home. Organizations have put people on furlough, doing restructures, and thinking about how can we get back to a new semblance of normality or how can we move into the next phase of recovery. We’ve been through a living experiment designed to find out whether or not people can work productively, fruitfully, and happily from home. People will fall into three categories: People who work flexibly Pure remote workers Office-based workers The criteria you need to meet for pure remote working: You’ll need to have been with the company for a certain amount of time You’ll have to have good performance reviews Your team will need to support remote working We may have struck a better work-life blend. Most people thrive from a greater sense of autonomy, and there’s more variety. Companies that clearly articulate their values and their purpose and have wellbeing firmly embedded into those two things are organizations that are going to stand out and thrive. Action Steps: Think about the category that you fall into when it comes to working. Don’t miss the chance to reset. Start to do things differently. If your pattern of work has changed, don’t go back to your old habits. Think about what you want to keep about this new way of working, what you want to develop, and what you’re going to get rid of. Leanne said: “I think ultimately this gives us a really wonderful chance to reset, us individually and our HR teams, and our leaders in our organizations. I really don’t want us to sleep-walk through this opportunity.” “For me and my wellbeing, autonomy is absolutely key, and that we’ve got more. Organizations have had to trust us that we can work effectively… and that autonomy is very important for how we feel about ourselves, our wellbeing, our mental health, and our self-esteem.” 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. What are your thoughts on overworking? Jump on to social media and let us know what you think or email me at leanne@bodyshotperformance.com 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 Leanne’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

In the meantime, here are our top tips for maintaining and building a healthy immune system. We will be back in late Spring! Stay well :-) How can you keep your immune system strong? Listen in as we share some tips and strategies that you can implement to make sure you’re robust, resilient, and healthy. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: 8 tips for maintaining and building a healthy immune system Key Takeaways: Our top 8 tips for keeping your immune system healthy Make sure you’re getting at least 7 hours of sleep each night. Have a healthy diet with loads of fruits and vegetables. Exercise, especially outdoors. Any form of movement is going to be beneficial within the confines of what you can do and what you’re allowed to do. Manage stress. Avoid sugar. Reduce alcohol intake. This will help you strengthen your immune system. Eat fermented foods to keep your gut microbes happy. Take vitamin D. Most of us coming out of winter are going to be low in vitamin D, and that affects energy, mental health, and the immune system. Action Steps: Get enough good quality sleep. Try and incorporate vegetables in a smoothie. Exercise. Manage your stress by doing breathing exercises like box breathing, meditation, gardening, walking, low-intensity exercises, etc. Avoid sugar. Reduce your alcohol intake. Eat fermented foods. Get yourself a high-dose vitamin D spray or tablet. Leanne said: “Don’t start your day sleep-starved. It’s going to make things much more difficult for you, particularly in these very testing and tricky times.” “In these times, mental health is as important as physical health. You need to be keeping well and staying well mentally so you make good decisions and keep yourself chipper and mentally afloat during this time.” 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. What are your thoughts on overworking? Jump on to social media and let us know what you think or email me at leanne@bodyshotperformance.com 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: Chuckling Goat website 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

How can you effectively coach someone? Psycle instructor Sarah Elliot does it by combining life coaching with the aspect of physical movement. In this episode, she shares her relationship with health, fitness, and wellbeing and how she balances fitness with recovery. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Making the transition from the corporate world to the health and fitness industry Becoming a life coach and the value it brings How switching careers changed Sarah’s wellbeing Combining life coaching with the physical movement aspect Psycle and why it’s becoming more popular Recovery Key Takeaways: It’s important for anyone working in the field of therapy, counseling, or coaching to have their own coach, someone they can speak candidly to. Coaches play such a valuable role and serve such a unique purpose Every good personal trainer or fitness coach, or any coach for that matter, is on that journey of constantly evolving. The blueprint that Pscyle teaches is very strategic in how to motivate and when to motivate. There’s so much that goes behind the psychological element. Recovery is pre- and post-workout. It’s what helps facilitate and make the workout more effective, and it’s also the mental aspect. It’s about healthspan, not lifespan. It’s about the longevity of healthspan and living a useful, happy life. Action Steps: If you’re a fitness instructor, do something for yourself outside of teaching. Try Psycle. Make sleep one of your non-negotiables. Sarah said: “Those of us that work in this industry, we are advocates, we are paving the way, we are leading by example.” “It’s important to be moving the body, yes, but in a sustainable way.” 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: Vault Coaching website Psycle London website More from Sarah Elliott: Sarah’s Email Sarah’s Instagram (@sarahelliott_coach) 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

What do you think about the four-day working week? Author Alex Soojung-Kim Pang shares his insights about this idea which he tackles in length in his book Shorter. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The answer to the question “What can working moms do in order to get more rest?” Challenging the assumptions about work and overwork How bad is overwork What some companies are doing to implement the four-day working week Redesigning the workday What drives businesses to move to the four-day working week The risk of burnout The impact of moving to a four-day week to businesses and the wellbeing of employees Key Takeaways: Many of the problems we face in building more rest in our lives are structural rather than personal. This is not merely a question of self-help or life advice. The answer to the question “What can working moms do in order to get more rest?” is not just personal routines. What they need are structural changes. Overwork is as bad a public health problem as smoking. It affects as many people, and both the long-term and short-term impacts on people’s health and happiness are just as great. Research shows that most employees -- thanks to a combination of poorly-run meetings, technology distractions, multi-tasking -- lose about two hours of productive work time every day. The road to a shorter workweek begins at the top with a founder to a charismatic CEO saying, “We’re going to do this.” But all the work of figuring out how to make it happen is done by the employees themselves. Action Steps: Recognize that the norms about how we work are not hard and fast structure. There are things that we can break down and put together in better and more effective ways. Learn from people who are already doing four-day weeks to make your own work more pleasant and more productive. Look at the way you work now (or the way work is done in your workplace) and keep a mental list of what changes you think you could make if you had a blank sheet of paper and a four-day schedule. Alex said: “In a lot of companies, there are separate initiatives to deal with the recruitment challenge or the work-life balance challenge or the flexible work thing or the sustainability thing. The four-day week is actually a great way to solve all of these problems at once.” “When you have the opportunity to redesign your job, you really want to redesign it in ways so that your job doesn’t get harder at the end of the 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. What are your thoughts on overworking? Jump on to social media and let us know what you think or email me at leanne@bodyshotperformance.com 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: The Corporate Athlete Webinar: How to get your teams ready for the rigours of business life - SIGN UP HERE Buy 'SHORTER' on Amazon Our previous (two-part) episode with Alex: Part 1 and Part 2 More from Alex Soojung-Kim Pang: Alex’s Website Alex's Blog Alex’s Podcast Alex’s Twitter (@askpang) 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’s Email Twitter: @BodyshotPT Instagram: @bodyshotperformance  

What kind of adventures have you got going? Listen in as I share the adventures I've got coming up and just how important adventures are in life. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.   Topics Discussed in this Episode: The adventures I've got going The importance of having adventure in your life The effects that adventure can have on the brain and body   Key Takeaways: For most of us, life is a "velvet rut". The pressures of work and home can often squeeze out any bandwidth we have for working on the things we love in life. Adventure varies from person to person. It doesn't always have to be grand. It can be as simple as finding new areas to take a walk, learning to play a new instrument, or meeting new people. From a body perspective, when we do something new, we get a nice dose of "happy hormones" in the the body.   Action Steps: Go have an adventure. Have as much adventure as you can get. Think about the things that you do on a regular basis and how much time amongst all that is there for adventure.   Leanne said: "[Adventure] will vary from person to person. My idea of adventure can be your hell, your adventure can be my hell."   "Often, we don't have time for adventure. We think we don't have time for it. We think it's not for us. But actually, we're all quite adventurous in our own ways."   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.   What are your thoughts on overworking? Jump on to social media and let us know what you think or email me at leanne@bodyshotperformance.com 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: The Corporate Athlete Webinar: How to get your teams ready for the rigours of business life - SIGN UP HERE   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's Email Twitter: @BodyshotPT Instagram: @bodyshotperformance

How does connection contribute to your health and wellbeing? Exercise and medical scientist Pete Williams champions the functional medicine approach to making individuals more healthy. Listen in as he shares how wellbeing, network medicine, and connection relate to inspirational leadership. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: What is network medicine The infectious nature of obesity Social genomics What happens when the brain is wired for more and more stressful environments Why we’re in the Catch-22 of how we’re trying to change humans What the future looks like for organisations in terms of how they look after employees’ health and wellbeing What it means to say that humans are holobians Why connection is so important Key Takeaways: Obesity is a disease and a disorder that has an infectious nature to it. From a network medicine perspective, humans can become “infected” in the sense that if you have a friend who is overweight, by the simple nature of that relationship, you’re 152% more likely to become overweight over time. We all have these multiple networks that influence our health either positively or negatively. Social genomics is the field of research that looks at how our friends, family, colleagues, and organisations have a huge influence on how we exist, including whether or not we’re going to be healthy. The human body’s number one job every day is to look around the environment using its senses and say, “Am I safe in this situation?” This is driven by the stress hormone, so this is why we always have a problem with stress. Studies have shown that empathy from someone else has huge implications not only in a person’s stress response but also on their biochemistry. It has been proven that if you opt into a well-designed strategy from a wellness perspective, the ROI returns are huge. The human DNA is wired for connection, and this is why connection matters on a fundamental biological basis. What connection does is it takes you from a stress response into a relaxation response. The more you can connect with your employees, the more work they will choose to do for you. If you can build the right tribe, they will pay you back in buckets. The more tech you’re exposed to, the more touch you need to engage in your life. You must have the ability to have sanctuary daily. If you’re in a stressful environment at work, you need to have that connection outside of work. Action Steps: Organisations ought to make work less stressful and more empathetic. Organisations should understand that health encompasses a lot of different strata and a lot of different networks that are all interconnected. Organisations should bring in people who can give them the bigger picture a little bit more. Have a look at the level of connection and the depth of connection that you have in your life. Do you have a good network of friends and family, and people who motivate and inspire you? Are you connected to nature and your passions and hobbies? Pete said: “With corporate organisations, they need to be moving into the understanding of how we’re influencing our colleagues and our workers… we’re starting to find these more and more intricate networks that humans exist for, and we need to understand those in a little bit more detail.” “System networks of how humans exist is not dissimilar to how companies exist. I see companies as living, breathing entities from the point of view of they have a life span and a life cycle." 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: The Corporate Athlete Webinar: How to Get Your Teams Ready for the Rigours of  Business Life - SIGN UP HERE More from Pete Williams and Functional Medicine Associates: Pete’s Website: Functional Medicine Associates Functional Medicine Associates Facebook Functional Medicine Associates Twitter (@fmedassociates) Functional Medicine Associates Instagram (@fmedassociates) Functional Medicine Associates LinkedInFunctional Medicine Associates YouTube Channel 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

Do you find yourself overworking most of the time? Has overworking become an addiction for you? Listen in as I share my insights on this subject. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: How overwork impacts your life and your relationships Applauding the people who work hard versus applauding those who have a more healthy, balanced lifestyle Changing your role models and the people you look up to Key Takeaways: Overwork could be seen as a form of self-abuse in the way we might consider alcohol, overeating, or undereating as abuse to self and detrimental behaviour. Overwork can affect your family in a way that drinking too much alcohol does. Overwork also affects your relationship with friends and impact, your expression of values. Overwork impacts the time you get to spend on your hobbies and your ability to practice heartfulness. Action Steps: Take the Health IQ test Pick one thing this week that you’re going to do a little differently to try and step back from overworking or reverse your overworking tendency. Leanne said: “We tend to reward or even applaud people that really put a shift on a consistent basis… but I wonder if we’re doing them a disservice and doing society in general a disservice by applauding people for this.” “When I changed my role models and the people I looked up to, I changed the expectations I had of myself around work.” 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. What are your thoughts on overworking? Jump on to social media and let us know what you think or email me at leanne@bodyshotperformance.com 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: Leanne's book Rise and Shine The Corporate Athlete Webinar: How to get your teams ready for the rigours of business life - SIGN UP HERE 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’s Email Twitter: @BodyshotPT   Instagram: @bodyshotperformance

What is the impact of blood glucose on your health and how do you manage it? Clinical Nutritionist and Medical Director Alessandro Ferretti shares his insights on the subject based on his research. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.   Topics Discussed in this Episode: What set Alessandro on the path of focusing his research on blood glucose Blood glucose and its relevance for weight management and longevity The impact of sleep and stress on blood glucose   Key Takeaways: Different things in people's lifestyles affect their blood sugar levels. If you can't get your hands on an ongoing glucose monitoring system, you can measure the two cardinals: first thing in the morning and just before retiring. Poor sleep dramatically upsets fasting glucose. There's no exercise nor any short-term intervention to get your blood glucose down. Stress can keep your glucose levels elevated for quite some time.   Action Steps: Check your fasting glucose at least a couple of times a week.   Alessandro said: "I can tell you what are the 10 most common factors affecting the fasting glucose... [however] I personally believe that people may get great benefit in testing that."   "You cannot outrun your rest, you just can't."   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: The Corporate Athlete Webinar: How to Get Your Teams Ready for the Rigours of  Business Life - SIGN UP HERE Previous Episode with Alessandro Dexcom Website Abbott Libre Website More content on the Bodyshot Performance website on blood sugar   More from Alessandro: Alessandro's Website   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's Email Twitter: @BodyshotPT Instagram: @bodyshotperformance