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

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

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:

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