Remove the Guesswork: Health, Fitness and Wellbeing for Busy Professionals

How do you, as an individual, see your place in the world? In this episode, children's books author Suzanne Hemming shares her thoughts about having a sense of equality, confidence, and self-esteem.

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this Episode:

Raising awareness of the lack of gender equality in the world

What we can do to get more equality

The messaging that we give young children about masculinity and femininity

Toxic masculinity and how the feelings of inequality affect children's wellbeing and their mental and physical health later on in life

How getting connected to her own personal values improved Suzanne's wellbeing

Key Takeaways:

Examples of toxic masculinity, according to Suzanne, are people using phrases like "Man up", "Don't cry like a girl", "Don't run like a girl", "Just toughen up", "Take it like a man", "Boys will be boys."

Suzanne views toxic masculinity as society's desire for men to behave a certain way, a way that is seen as masculine, strong, capable, not showing emotion. It's toxic because of the impact that it has on both the wellbeing or men, the wellbeing of women, and how they interact with each other.

Anyone who is not living as their authentic self -- who they are, how they feel, what they think -- regardless of their gender or their age, is going to be living with a certain amount of unhappiness.

Action Steps:

Help build awareness of the messaging we give children about masculinity and femininity and its impact on their mental health and wellbeing.

Suzanne said:

"Little boys who believe that they shouldn't cry, that they should not do anything like a girl, that they should be manning up all the time and being tough all the time... they're going to be living with a certain amount of unhappiness.

"Boys who are told not to show their feelings when they're little boys will grow up into men who don't feel that they can show their feelings as men. They will grow up into men who won't cry, who will ignore feelings of sadness, of despair, who will treat each other differently..."

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.

More from Suzanne Hemming:

Suzanne's Blog & Website

Suzanne's Books on Amazon

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 rest important? As we embark on a new year and a new decade, one of the most important things we need factor in to our goals and plans is the value of rest.

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this Episode:

The importance of rest and recovery

The many different forms of rest

Rest and heartfulness

What you gain when you rest and recover

Key Takeaways:

The reason why most people are under-recovered is that they're not getting enough rest, they're not prioritising it and not appreciating it.

Most people think of rest as "bed rest", but it can come in many other forms as well. There is active rest, which is perhaps taking a walk. And rest can also be hobbies.

Heartfulness is reconnecting with a hobby or a passion that you used to really enjoy. It's very restful for the mind, it's very restful for the body, and it can really make a huge difference to your wellbeing.

Your passions are also another form of rest. And that might be connecting with other people or doing things for something that's bigger than you.

Meditation and meditative things are also very good for resting the mind and resting the body.

The ultimate rest and recovery comes when we sleep.

Action Steps:

Prioritise and appreciate rest.

Practice heartfulness.

Seize back some of your autonomy by prioritising the things that you love.

Think about what it is that you find restful and open up your mind to what that thing could be. Then make some time in your diary to make sure it happens.

Leanne said:

"I feel like we don't have a great deal of autonomy. Like we're always dancing to someone else's tune, whether that's work or family life or the rhythms of your household."

"It isn't necessarily about being inactive but rest can be active as well. And it can just be about reconnecting with hobbies and passions, that things that relax your mind and make you feel a bit more connected to the world.

Links to things mentioned in the show:

Bodyshot Performance

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.

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 Chinese martial arts and what benefits do you get from it? Kitty Erickson and Joshua Villar of Wushu London along with my Bodyshot co-founder Antonia share how they got into martial arts and how it has benefitted their health and wellbeing.

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this Episode:

Chinese martial arts and its benefits

The mental challenge versus the physical challenge of martial arts

The discipline around martial arts

Key Takeaways:

Tai chi is a slow-moving martial art that focuses on relaxation, breathwork, stability, and leg strength. It's an ideal way to start exercising again if you haven't exercised for a while.

Martial arts gives focus to movement and is a mind-body connector. There's also a lot of breathwork involved, which is really good for releasing tension.

Taking up martial arts can be more of a mental challenge rather than a physical challenge.

When teaching martial arts to children, you have to instill discipline without them realizing they're being disciplined.

Kung Fu can massively help you with your aerobic and anaerobic fitness. It is traditionally made for short, close combat and getting away.

Action Steps:

Consider learning martial arts, no matter what age you are.

Kitty said:

"I am somebody that has always liked movement, so [martial arts] gives me focus to my movement. It also cuts everything out... it is mostly, unless I'm sparring or doing pad work, about me."

Joshua said:

"I think training, no matter what age you are is more of the mentality you come out with the training rather than necessarily your physical ability. It's understanding where you are and how you train within that..."

Thanks for listening!

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:

Wushu London

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 art of saying no? If you're someone who's still struggling with the word "No", then this is something you could really use.

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this Episode:

Why it's important to say "No"

Why it's important to set boundaries

How to practice saying "No"

Key Takeaways:

Saying "No" to more things gives you more headspace.

We talk a lot about negotiables and non-negotiables when it comes to health, fitness, and wellbeing, and in terms of saying "Yes" or "No", it's important to be very clear on your boundaries.

The more you practice saying "No", the more comfortable you'll be with it.

When you feel that life is a little bit more balanced and you set some healthy boundaries, and you feel much better in terms of your self-esteem about that, and you've got a bit more headspace to do other things with that time, then you've got there. And you'll know when that time comes.

Action Steps:

Learn to say "No". Take time to take a breath from your schedule, take time to practice heartfulness, do things that you really love, and connect with people, nature, and yourself.

Set boundaries.

Pick one thing a day to say "No" to and learn to get used to hear the word "No" come out of your mouth and to gauge someone else's reaction.

Leanne said:

"In the conversations I have with people, I find that a lot of them really struggle with the word no."

"We have simply too much in our diaries, both professionally and personally, and that's massively been impacting our wellbeing."

Thanks for listening! Watch out for our upcoming episodes in January 2020!

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.

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 do you recover from addiction? In part 2 of my interview with Dr. Robert Lefever, we talk about the different types of addiction, his particular method for recovery, and the 12-step program

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this Episode:

The various emotional treatments used by Dr. Lefever

The stigma of addiction

Recovering from dopamine addiction

The danger and risk of cross-addiction

The 12-step program and its godly element

Key Takeaways:

The Eye Movement Desensitization and Reprocessing (EMDR) therapy is a wonderful process when done sensibly by well-trained and experienced people.

There's not much difference between the alcoholic, the heroin addict, the workaholic, and the people addicted to their smartphones. All addiction is progressive and destructive.

One of the definitions of madness is doing the same thing again and again and hoping for different results.

Action Steps:

Be aware of all your addictions.

Have a clear picture of what you're looking for in recovery. If you don't know what you want in recovery, you won't get it.

Robert said:

"I am not ashamed about being an addict... I'm not ashamed of being an alcoholic; I'm not ashamed of being short-sighted; I'm not ashamed of being allergic to dust and to pollen; that's just part of me. But I am guilty of my behaviour."

"We don't know enough about people to be able to make pronouncements about them. The only person I can know about is me, and yet I don't see myself very well... 'I am an addict, pure and simple,' is something that I have to remind myself because I have a natural forgetting mechanism."

Thanks for listening!

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:

Addiction Questionnaire

Twelve Steps to Recovery

Past episode mentioned that you shouldn't miss:

Recovering From Addictive Behaviours With Author And Addiction Specialist Dr Robert Lefever - Part 1

More from Dr. Robert Lefever:

Dr. Robert's Website

Dr. Robert's Twitter (@doctorlefever)

Dr. Robert's Facebook

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 does it take to recover from addiction? Addiction specialist Dr. Robert Lefever talks about the difference between abstinence and recovery, the Lefever Clusters of Addictive Behaviours, and the modern addiction treatments he uses with his patients.

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this Episode:

The definition of addiction

The difference between abstinence and recovery

The reason why people relapse

The 3 aspects of recovery

The 3 courses of addiction

The genetic component of addiction

Key Takeaways:

Addiction is the inability to predict what's going to happen after the first use.

The 3 aspects of recovery:

Peace of mind

Happy and mutually fulfilling relationships

Spontaneity, creativity, and enthusiasm

Addiction is a neuro-transmission disease. It is

The 3 courses of addiction:

Genetics

Trauma

Exposure

The crucial issue is always "Am I an addict?" That applies to one in six of the population.

Children of alcoholics of the same sex have a 60% chance of becoming alcoholics. Children of the opposite sex have a 40% chance and children having both parents as alcoholics have an 80% chance of becoming alcoholics.

Action Steps:

Learn more about addiction.

Look after yourself.

Robert said:

"These crazy ideas come out of the blue. It's not premeditated, it's not because of some dreadful trauma, it just happens. Therefore, we need to use a preventive... in order to prevent a relapse. That brings me abstinence. "

"The crucial issue that I'm trying to get through is that I may have an addictive nature and have a genetic predisposition but I can do a great deal for it... I can cope with it by finding ways that work."

Thanks for listening!

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:

Addiction Questionnaire

Twelve Steps to Recovery

More from Dr. Robert Lefever:

Dr. Robert's Website

Dr. Robert's Twitter (@doctorlefever)

Dr. Robert's Facebook

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 have a lot of things in your mind and get confused about what you need to keep and value? In this Insights episode, I'll share my thoughts on things that will help you to know how to give importance or when to value things in your life. These are based on what I've heard, read from some books, and also based on my personal experience.

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this episode:

The Idea or Concept of a Junk Value

What Are The Signs of a Junk Value

How To Get Rid of Junk Values

Key Takeaways:

According to Johann Hari, the idea of junk value is when we are valuing something that isn't worthy of being valued. It isn't deeply connected to anything that's important.

One of the reasons why people are in chronic stress with their jobs is because they are getting very little reward from it, except financial. As a result, they don't feel good about what they do.

Wellbeing is about connection to meaningful work, purpose, values, nature, and helping others.

We've always been in a storyline telling us that having stuff equates to feeling better about ourselves or to be clear about our status in the world. And this triggers us to work in jobs that we're unhappy with.

Action Steps:

Always see the purpose over material possession

Get rid of the things that will take away your happiness

Invest on things that have real value in your life

Leanne said:

"The world is created, structured and set up entirely to reenforce for you that you need things to be happy".

"Consume less to live more considerately, more mindfully and more sustainably".

Thanks for listening!

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.

Link to Minimalists episode with Johann Hari on Youtube:

The Minimalist Podcast

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 believe that people are a company's greatest asset? Leadership and team development consultant Lucy Barkas works with leaders to embed a culture of people-centricity, team relationships, and high performance. She shares insights from her upcoming book Leader X and talks about how to help GenX leaders to step up, take control, and lead with purpose.

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this Episode:

The challenge around wellbeing for employers and employees

The importance of time mastery

How productivity is being measured in the workplace and why this must change

The effect of trust on productivity and performance

Heartfulness in the workplace

The 4-day working week

How to better utilise your time

Apps that help you work smarter

Key Takeaways:

If you're too busy with work, that demonstrates that you're not mastering your own time. And if you're in a leadership position, you're in a position where everyone is watching you, and if you're not in control, it creates a kind of chaos.

Change in the workplace all starts with the people in leadership positions.

People are so institutionalised and so busy that they don't give the strategic thought that's required to move to a more flexible and agile workforce.

A study has shown that teams with high trust, high engagement, and high morale have a 40% improvement in their performance and productivity.

Most managers are only tapping into 60% of human capability because they're not engaging and not empowering the people working under them.

Time mastery is about looking at your time and saying, "What is going to add the most value?" It's talking to your ego and saying, "Do you really need to be involved in this?"

Action Steps:

Master your own time.

As a leader, rethink the way you approach performance management. Be clear about what work needs to be done by when and what good looks like.

Challenge yourself to think outside the box to move to a more flexible and agile workforce.

If you're a business owner, explore the idea of the 4-day working week.

Use technology to work smarter.

Lucy said:

"Let's get busy but let's become time masters."

"When you go into a place of work where people actually care, where they make you feel a sense of belonging like you matter... you feel loved. And when you feel loved and like you really matter, everything in your life just... sparkles more."

Thanks for listening!

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:

Multipliers, Revised and Updated: How the Best Leaders Make Everyone Smarter by Liz Wiseman

More from Lucy Barkas:

Lucy's Website

Lucy's LinkedIn

Lucy's Twitter (@3wh_)

Lucy's Facebook

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 always exert too much effort just to get ready to achieve things? Or maybe you're not confident in how ready you are after those countless preparations? In this Insights episode, you'll learn how to get ready for anything that you want to do without making everything so complicated and how it won't suck your time and energy.

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this episode:

How To Measure If You're Ready

Steps To Get Ready

How Getting Ready Affects Your Health

Key Takeaways:

Having time for mental nourishment like meditation is effective to get ready for something that life might throw at you.

Getting ready isn't always for negative things that might happen in your life. There are big and positive life events like job promotion, changing careers and pregnancy, that will require you to be emotionally, physically, and mentally fit to withstand those changes.

Practicing time-restricted eating will help you to be physically fit without having an actual diet but by having efficient eating patterns.

Having small changes in your routine on a daily basis will help you see better results in your life and eventually will help you become ready for big events or challenges in your life.

Action Steps:

Find a routine that works for you

Be consistent on things that work for you

Invest on your physical, emotional, and mental health

Leanne said:

" Start small and build on your own. Find something that you can maintain".

Thanks for listening!

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.

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 challenges and rewards that come with running a health and wellbeing company? Leanne Spencer shares the story of how she got into health, fitness, and wellbeing, and why she founded Bodyshot Performance.

Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.

Topics Discussed in this Episode:

How Leanne got into the health and wellbeing industry

The Six Signals methodology

Working with companies to create a culture of energy, vitality, and performance and underpinning wellbeing as a competitive advantage

Biohacking and alternative ways of addressing health and wellbeing issues

Running Bodyshot Performance and getting the right people on the team

The most rewarding aspect of running a health and wellbeing company

Stress versus burnout

Having a company healthy charter

Leanne's books Rise and Shine and Remove the Guesswork

Key Takeaways:

Fitness is just a small component of health. There are other components that are just as significant like sleep, mental health, energy, body composition, and digestive health.

Biohacking is a term that describes the use of science, technology, and nature to improve your physiology. One example is to wear blue light blocking glasses so that your melatonin isn't suppressed and you can get to sleep at night.

As human beings, we were designed to endure stress providing we get adequate recovery. The issue with burnout is that people are under too much stress for too long.

Signs that your stress is becoming chronic include struggling to sleep, loss of appetite, weight gain, hair loss, anxiety, and behavioral or personality problems.

Action Steps:

Prioritize recovery and practice heartfulness.

Build your resilience by taking yourself out to your discomfort zone every now and again.

Leanne said:

"Sleep, mental health, and energy -- as an employee, I should be very interested in sleeping well, having good mental health, and being really energized for life. And an employer should be equally interested in me having those things."

"What we're now learning about health is that a lot of chronic conditions and autoimmune conditions... but also depression, even some tenuous links to heart disease and cancer could potentially originate from the gut."

Thanks for listening!

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.

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