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

This week is the final episode of the Remove the Guesswork podcast. Topics Discussed In This Episode:What has been shared on this podcast since it began.Where the archived episodes will continue to be available.The stand-out experts that have been on the show over the years.The project that’s coming up next for Leanne and what to expect from it.Where the idea of the agile business athlete came from.The methodology of being an agile business athlete, and the most important step.Leanne’s favourite episodes of Remove the Guesswork and why.Why Leanne says she’s not going anywhere.When the Agile Business Athlete podcast is being released. What Leanne has enjoyed the most looking back on all the episodes of this podcast.A final goodbye from Leanne for this podcast.Key Takeaways:Over the past four years, Leanne has shared her best thoughts, ideas, guests, and over 271 episodes.Leanne is coming out with a new show called the Agile Business Athlete Show which will be season-based. It launches in January 2022.We can learn a lot from athletes because even though they are high-performing individuals, they don’t get burnt out.Being planned out, prepared, and performance focused as an athlete can help you be your best self in all areas of your life. Recovery is the last but most important part of being a business athlete.Addiction comes in all shapes and forms and can manifest itself in many different ways. Leanne did a great episode on this previously with consultant psychiatrist Dr. Alberto Pertusa.Experienced listeners may have their own favourite episodes, which they are welcome to share.Over the four years of doing this podcast, Leanne herself has grown so much. Her interviewing has improved and her attitudes toward well-being have changed too.Action Steps:If you want to check out Leanne’s six favourite episodes, listen to...1. The episode with Tristan Gooley, author of Natural Navigator.2. The episode with Consultant Psychiatrist Dr. Alberto Pertusa.3. The episode with Claude Silver, Chief Heart Officer at VaynerMedia.4. The episode with Sober Fish Dawn Comolly called “The Rise of the Sober Curious”.5. The episode that documents Leanne’s Arctic Circle race. 6. The episode about surviving the highlands during a challenging 5-day course. Leanne said:“I’ve had a look back, and there is so much there. I mean recovery, resilience, fitness, sleep, mental health, energy, nutrition, connection, biohacks, technology, science. So much there with some incredible experts as well.” “We’ve been very grateful to have you on the end of the mic, as it were, listening. Podcasting is a great thing to do, a really fun thing to do, and I’ve enjoyed it immensely.”Links To Things Mentioned In The Podcast:https://www.bodyshotperformance.com/survival-in-the-highlands-an-epic-adventure-with-leanne-spencer/https://www.bodyshotperformance.com/taking-part-in-the-worlds-toughest-ski-race-the-arctic-circle-race/https://www.bodyshotperformance.com/the-rise-of-the-sober-curious-with-the-sober-fish-dawn-comolly/https://www.bodyshotperformance.com/natural-navigation-the-beautiful-art-and-science-of-being-able-to-shape-your-journey-with-tristan-gooley/https://www.bodyshotperformance.com/discussing-alcohol-dependency-addiction-adhd-anxiety-dopamine-and-much-more-with-one-of-londons-leading-psychiatrists-dr-alberto-pertusa-bonus-episode/https://www.bodyshotperformance.com/creating-a-culture-of-empathy-and-engagement-in-business/Leanne’s TEDx talk: https://www.youtube.com/watch?v=-SLP1BF7KBQ Take our Wellbeing at Work Scorecard and see how your organisations wellbeing strategy scores against 4 key areas of wellbeing. You’ll receive a free highly personalised report with actionable insights. If you’re interested in finding out what your health IQ is, take the Health IQ test, 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 enjoy what you hear, don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. As always, if you would like to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com.

This week we’re talking about the agile business athlete. Topics Discussed In This Episode:Key takeaways from the last episode about burnout.How athletes manage to work hard year-round and not burn out.The key thing athletes do that enables them to recover.What it means to be an agile business athlete.How anticipating the events in your life can support your health longevity.What activities you should double down on in preparation for upcoming events.Why Leanne says she prefers to stay ready than get ready.Leanne’s three non-negotiables.How to support the degree of focus required in your performance phase.The most under-appreciated aspect of many peoples’ life and career.What practicing recovery can look like.The different ways you can manage recovery.What the next step is after you recover.What Leanne will be talking about more moving forward.Key Takeaways:A lot of people aren’t giving themselves the opportunity to take their foot off the gas, never giving themselves a chance to hit the brakes and recover.Athletes manage to work hard year-round without burning out because they prioritize recovery, nutrition, hydration, and rest.It’s important to note and predict upcoming events so you can gear up for them as they come.Leanne supports preparing by getting ready, but in her own life she prefers to stay ready all year because it’s easier for her than starting from zero when needed.Leanne’s performance as an agile business athlete includes three non-negotiables: daily meditation, at least 7 hours of sleep, and a minimum number of steps per day. Many of us are good at charging full-steam ahead and measuring our worth in productivity, and not so good at taking a step back and recovering.Every now and again, Leanne daydreams out her office window, which is a small example of slivered recovery.Don’t learn this lesson the hard way: appreciate that backing off beats burnout.There are helpful tools on the website including the Health IQ Test, the Wellbeing at Work Scorecard, and the 12 Stages of Burnout resource.It’s all about healthspan, not just lifespan. Action Steps:These are the methodologies of being an agile business athlete:1. Predict. Take note of the big events you have coming up.2. Prepare. Double down on the things that are good for you.3. Perform. Know your non-negotiables and maintain them.4. Recover. Backing off beats burnout, so prioritize your recovery in a way that suits you best. Leanne said:“It’s that methodology, if you like, it’s that approach of working ahead and gearing up for those events, performing at those events and then recovering, that keeps an athlete in their careers. It gives them longevity in their careers.” “You’ll have your own personal definition of recovery, but it’s absolutely the most important step, and it comes at the end.”Links To Things Mentioned In The Podcast:The 12 Stages of Burnout resource: https://www.bodyshotperformance.com/resource/the-12-stages-of-burnout/ Leanne’s TEDx talk: https://www.youtube.com/watch?v=-SLP1BF7KBQ Take our Wellbeing at Work Scorecard and see how your organisations wellbeing strategy scores against 4 key areas of wellbeing. You’ll receive a free highly personalised report with actionable insights. If you’re interested in finding out what your health IQ is, take the Health IQ test, 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 enjoy what you hear, don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. As always, if you would like to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com.

This week we’re talking about going from burnout to Bodyshot. Topics Discussed In This Episode:When Leanne realized her career in the city was over.What she became jaded about and how this ties into feeling a lack of authenticity. The Greek myth of Sisyphus and how this relates to Leanne’s experience.The amount of alcohol Leanne used just to cope with the stress of each day.What rock bottom actually looked like for her.The two things Leanne has always been interested in, despite her resistance.What Leanne learned during the process of changing careers.Why recovery is as important as training.How coming up with the concept of a business athlete sets Bodyshot Performance apart from their competitors.Why seeing yourself as a business athlete is important. Key Takeaways:Leanne gets asked a lot about her story and her journey, which is why she is sharing it today.Leanne was drawn to the lifestyle, money, and prestige of working in London - until it didn’t feel good anymore (lack of fulfillment and authenticity). This lack of fulfillment led Leanne into feeling tired, irritable, burnt out, and self-medicating with alcohol to deal with it.When Leanne resigned from her job she had nowhere to go and nothing to fall back on, but she was free to make a decision about her next steps.Leanne realized she was ignoring the signals her body was sending to encourage her to go in a different direction.Despite the way she had been living, Leanne knew she always loved business and fitness, and combined these two passions by creating Bodyshot Performance.Even elite athletes know the importance of recovery for overall performance.You need to figure out how you can see yourself as a business athlete so you can have health and longevity both personally and professionally. Action Steps:Thinking you might need a change? Ask yourself...1.   Do you feel like you’re living authentically?2.   Is what you’re doing fulfilling you? 3.   How much resistance are you practicing against your inner physical, mental, and emotional needs? Leanne said:“I walked over the bridge, I got on the train, I squeezed myself into the carriage (ignoring the smell of people’s breath and body odour), and walked home at the other side, and stood in front of the mirror and took a good hard look at myself. And what I saw there was someone who was chronically abusing alcohol, at least two stone overweight, and burnt out. It was at that point I realized ‘you have got to do something drastic here.’” “You can’t keep encountering so much resistance in your life. I felt resistance in just about everything I was doing, and it’s so much energy to pull against that resistance.” Links To Things Mentioned In The Podcast: Leanne’s TEDx talk: https://www.youtube.com/watch?v=-SLP1BF7KBQ Take our Wellbeing at Work Scorecard and see how your organisations wellbeing strategy scores against 4 key areas of wellbeing. You’ll receive a free highly personalised report with actionable insights. If you’re interested in finding out what your health IQ is, take the Health IQ test, 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 enjoy what you hear, don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. As always, if you would like to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com.

This week we’re discussing the sleep staircase. Topics Discussed in This Episode:Why we sleep.The amount of sleep most people need to function properly.How a larger emotional load can negatively affect your sleep quality.Why you need to create a strong evening routine.Why temperature matters when trying to sleep.Creating a parasympathetic dominant state.About the autonomic nervous system and how it functions.What is the sleep staircase?Why adults tend to have a broken sleep staircase.Why we need a quiet mind to sleep successfully.Being conscious of what we are doing when we get home/finish work. Key Takeaways:Creating a routine for your evening as well as your morning will help to improve your quality of sleep.The sleep staircase is a way to help your body and mind descend into the state needed for restful sleep.Think about how you get children to sleep. There are steps you follow, play, meals, bath time, and stories. Adults should have similar steps.Pushing yourself in the evening is what causes disrupted sleep. You need to wind down.Make sure you create boundaries between work and relaxing. Bridge that gap.In order to sleep, our temperature needs to feel cool.Experiment with what works for you.The setup of your bedroom doesn’t matter; if your mind is racing, you won’t have optimal sleep. Action Steps:Here are some steps you can take to bring you towards a parasympathetic state:1.   Create a to-do list of what you need to complete tomorrow. Mentally unpacking can help you to let go of the loose threads from the day.2.   Change into more casual, comfortable clothing. This is a cue to the body that you aren’t working anymore.3.   Eat a meal around 3-4 hours before bed to give your body time to digest.4.   Clear up and do any last-minute things, like taking the dog out.5.   Make time to create a wedge between the end of working and the beginning of your time. What does that look like? It could be meditating, breath work, or anything that helps create a boundary. Leanne said:“I want to encourage people to have a really good evening routine. I think a lot is made of morning routines, and I do believe how you bookend your day has a profound effect on the quality of the day and of your sleep.” “It’s a fundamental human need to be connected. Not extrovert and connected to everyone and plugged into all these different groups and stuff, but connected in your own individual, personal way.” Links To Things Mentioned in The Podcast:Why We Sleep by Matthew Walker Sleep by Nick Littlehales Sleep Smarter by Shawn Stevenson Leanne’s TEDx talk: https://www.youtube.com/watch?v=-SLP1BF7KBQ Take our Wellbeing at Work Scorecard and see how your organisations wellbeing strategy scores against 4 key areas of wellbeing. You’ll receive a free highly personalised report with actionable insights. If you’re interested in finding out what your health IQ is, take the Health IQ test, 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 enjoy what you hear, don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. As always, if you would like to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com.

This week we’re discussing how mirrors may be ruining our lives. Topics Discussed In This Episode:A story about the time Leanne went to an acrobat show and what she noticed.Why we need to change the way we look at fitness.How judging our bodies makes us feel and what the data says.How the messaging we receive from society influences our view of self.The way we use social media to present a false image and why it’s harmful.What we should emphasize over aesthetics.Reasons why what we can do with our bodies is much more important than how we look.The tweet that got Leanne thinking about why fitness is more important than weight.Examples of what functional fitness looks like.The different types of strengths we have that we can focus on.Why you should get outside to get your movement in whenever you can.What about our bodies is in our control and what isn’t.Key Takeaways:Even professional acrobats with similar strength abilities have diverse bodies.We put far too much focus on the aesthetics of fitness and not enough on functional abilities.The average British woman spends 17 years of her life on a diet.Children as young as three express concerns about their bodies.Keep in mind that almost all magazine photos have been photoshopped. If we focus on children’s fitness, the issue of being overweight becomes irrelevant.Functional fitness is about being able to meet the daily tasks and obstacles of life.The emphasis should be placed on our strengths - physically, mentally, and emotionally.Movement helps release dopamine, serotonin, oxytocin, and endorphins.Striving for a particular body shape won’t lead to happiness because it’s not an aspect we can fully control. Action Steps:Here’s how to focus less on your reflection and more on what actually matters:1.   Remember it’s about fitness, not weight. Focus on fitness in all aspects and strive to see what you can achieve. That is the goal. 2.   Don’t chase body perfection because it doesn’t exist. But, you can reach for a high-performing body that can transport you through life in a healthy, fit way.  Leanne said:“Publishing things when we feel good is one thing, but publishing an image because we have polished it into an appearance of ‘perfection’, well that’s another thing altogether.” “Focusing on what we can achieve with our bodies and not how they look is the main message here. Focusing on strength. Physical strength, mental strength, emotional strength. Focusing on that aspect of our overall fitness.”Links To Things Mentioned In The Podcast: Photoshopped celebrities: https://www.boredpanda.com/photoshopped-celebrities-before-after/ Leanne’s TEDx talk: https://www.youtube.com/watch?v=-SLP1BF7KBQ Take our Wellbeing at Work Scorecard and see how your organisations wellbeing strategy scores against 4 key areas of wellbeing. You’ll receive a free highly personalised report with actionable insights. If you’re interested in finding out what your health IQ is, take the Health IQ test, 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 enjoy what you hear, don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. As always, if you would like to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com.

This week we’re discussing part two of my blueprint for good health and wellbeing. Topics Discussed In This Episode: A recap of last week's episode. The fitness classes and disciplines Leanne is investing time in right now. Why Leanne finds that Kung Fu has been a great addition to her wellness routine. What Leanne does during her boxing classes and what her Peloton sessions look like. Why animal flow can be beautiful to watch. The benefits of animal flow classes. The importance of variety within your fitness routine. How often Leanne utilizes the infrared sauna and what the benefits are. What the most important part of recovery is. What is actually happening in our bodies when we sleep. The supplements Leanne always takes. How focusing on things that don’t have to do with you can support your overall wellness. Key Takeaways: Kung Fu has introduced new skills into Leanne’s fitness routine. As you get older, you need to exercise your brain and your body. Combat sports get you out of your comfort zone. Animal flow is a great combination of cardiovascular and strength training. Peloton is a great workout because it combines both exercise and fun. The infrared sauna is helpful for detoxifying the body and promoting longevity. Leanne does daily meditation for recovery for at least five minutes a day. Sleep helps consolidate learning and memory as well as moderate hunger. Human growth hormone is produced while we sleep and is crucial for muscle building. Leanne sleeps for at least seven hours each night. Krill oil provides omega 3, which is important for brain health. Talk to a nutritional therapist before you introduce any new supplements. Leanne is involved in several community initiatives by donating her time and energy to other causes. Your blueprint should be executed with intention. Action Steps: What to consider when thinking about your weekly routine: 1. Are you willing to adapt your schedule? If what you’re doing isn’t working for you, you should be willing to adapt and adjust as needed. 2. Are you getting enough recovery? Without adequate recovery you may not reap the full benefits of your health and wellness activities. 3. Is there intention behind your actions? Being intentional and goal-oriented will help you stick to your own health blueprint. Leanne said: “I think it’s really important to bring variety. I think that’s one of the most underappreciated aspects of wellbeing. But also just to continually be throwing new stuff at yourself.” “I’ve talked about those five workout sessions that I do a week. The benefit of these sessions, all of them, is derived in good quality sleep. So the human growth hormone, which enables, basically, our muscles to grow, that’s produced at night. It’s produced when we’re in deep, good quality, restorative sleep.” Links To Things Mentioned In The Podcast: Omega 3 supplement: https://www.planetorganic.com/products/pure-encapsulations-o-n-e-omega-30-caps Article on personal training: https://www.bodyshotperformance.com/if-you-think-its-about-personal-training-youve-missed-the-point/ Link to Leanne TED talk on 'why fitness is more important than weight': https://www.youtube.com/watch?v=-SLP1BF7KBQ Take our Wellbeing at Work Scorecard and see how your organisations wellbeing strategy scores against 4 key areas of wellbeing. You’ll receive a free highly personalised report with actionable insights. If you’re interested in finding out what your health IQ is, take the Health IQ test, 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 enjoy what you hear, don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. As always, if you would like to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com.

This week we’re talking about what to look for in a personal trainer Topics Discussed In This Episode: When Leanne started as a personal trainer. Your ideal criteria for selecting a personal trainer. When Leanne had a personal trainer. Why Leanne is a big fan of getting a coach or trainer. The aesthetic of fitness versus the substance of fitness. Why a trainer is only as good as what they know. Questions to ask a potential trainer right off the bat. Why communication supports subtle movement. What the animal flow community is. Questions that can help you figure out if your trainer is a good motivator or not. Why you shouldn’t physically compare yourself to your trainer. One of the key philosophies at Bodyshot Performance. Why you should consider values and personality when looking for a trainer. Key Takeaways: A number of people on Leanne’s team are personal trainers. Leanne is a big fan of getting a personal trainer because there are so many benefits, such as sharing knowledge and holding you accountable. Having a coach or trainer can be advantageous because they can help to inspire and push you. The rise of social media has influenced the way we look at fitness, and we are more aesthetically driven than ever before. Some trainers have aesthetics and knowledge, but we can’t assume that. It’s important to ask and find out before hiring them. There are many ways in which a trainer could be qualified including reading, researching, learning from others, listening to podcasts, courses, and continuing education. Communication is an important skill for a trainer to possess in order to do their job effectively. Without the skill of being able to motivate others, a trainer's ability to teach and communicate won’t matter. They have to also be able to motivate you to do the work. As a trainer, it’s important to practice what you teach and use your own lifestyle as a way to inspire others. Fitness is about what it means to you, not just aesthetics or your weight. Get on a call with your prospective trainer and ask them the tough questions so you can get to know their values. Action Steps: If you want to look for a personal trainer, consider: 1. Knowledge. A trainer can only be as good as what they know. Qualifications are important and so is experience and education. 2. Communication. A great trainer should be able to communicate how their client can move their body correctly and effectively. 3. Motivation. Even if the trainer is knowledgeable and a great communicator, they still need to be able to motivate you to do the work. 4. Inspire. Your trainer should live a lifestyle that inspires you and practice what they teach you. Leanne said: “I’m a big fan of getting a coach for things, definitely for fitness as well. It’s great if you can do it yourself, but no one will push you quite as hard as a trainer. You’ll get new ideas; you’ll certainly make sure you’re doing things in the correct way if you’ve got a decent trainer. And hopefully that person will inspire you to continually alter, change, and push towards new goals.” “Basically, what I’m trying to say is go for substance over style. Don’t be too drawn to the aesthetic.” Links To Things Mentioned In The Podcast: Article on personal training: https://www.bodyshotperformance.com/if-you-think-its-about-personal-training-youve-missed-the-point/ Link to Leanne TED talk on 'why fitness is more important than weight': https://www.youtube.com/watch?v=-SLP1BF7KBQ Take our Wellbeing at Work Scorecard and see how your organisations wellbeing strategy scores against 4 key areas of wellbeing. You’ll receive a free highly personalised report with actionable insights. If you’re interested in finding out what your health IQ is, take the Health IQ test, 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 enjoy what you hear, don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. As always, if you would like to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com.

This week we’re talking about movement snacking. Topics Discussed In This Episode: A review of the three foundations of fitness. What movement snacking is and why it matters. What a typical day of movement snacking looks like for Leanne. Examples of gentle movement that’s great first thing in the morning. What happens when you stretch and why it feels good. When Leanne adopts the second foundation of fitness in her day. How standing up or even standing on one leg can support your fitness. How you can use opportunities like calls for movement snacking. What you can do at your desk to support movement. What a compound movement is. A strategy you can implement for movement snacking in advance. Key Takeaways: Movement snacking is one of the three foundations of fitness. You don’t need fancy morning movements and sun salutations. Try simply jumping in place or windmilling your arms. Stretching is great for movement snacking and also releases a nice sensation. Keeping a kettlebell in your office can help with motivation for movement snacking. Making a habit of standing on one leg is good for your core and can help you maintain lower body muscle tone. Taking calls on-the-go (in your office or outside) is a great option for movement snacking and allows you to tackle two things at one. Compound movements, like squats, give you more bang for your buck, so consider increasing those types of movements. It can be motivating and satisfying to plan your movement snacking in advance and check it off as you go throughout your day. Action Steps: If you want to increase your movement snacking: 1. Try stretching and simple movements in the morning. 2. Build movement into your workday. Make standing your default at the office, and keep a kettlebell or dumbbell around and squeeze in movement when you can. 3. Stand on one leg. Try standing on one leg and alternate between them. 4. Take walking calls. Intersect your calls with movement. 5. Stretch at your desk. Use the time you have for a satisfying stretch. 6. Try compound movements. They give you more bang for your buck. 7. Write down your movement snacking plan in advance. As you go throughout your day, you can check them off your list. Leanne said: “The very act of jumping around in one spot is a nice, gentle way to wake the body up, to be honest. It’s a great way also to set your circadian rhythm.” “I’ll put my headphones in and I’ll just walk up and down the office floor, pacing up and down, talking to somebody on the phone. Or I may take the call outside and go for a bit of a walk. Depends if I can live with a little background noise, but that’s always an option.” Links To Things Mentioned In The Podcast: Take our Wellbeing at Work Scorecard and see how your organisations wellbeing strategy scores against 4 key areas of wellbeing. You’ll receive a free highly personalised report with actionable insights. If you’re interested in finding out what your health IQ is, take the Health IQ test, 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 enjoy what you hear, don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. As always, if you would like to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com.

In this episode, we’re covering the foundations of fitness. What are they and why are they so important? There are a few strategies you can easily work into your daily life to maintain your foundations of fitness, which Leanna explains. These foundations not only influence your physical health, but your mental wellbeing too. “This study found that when an individual walked briskly for ten minutes, their overall mood and energy improved for up to two hours afterwards. So, that’s a huge return on investment.” Topics Covered Include - Common questions about fitness - The most difficult thing Leanne has ever done, and the conversation that followed - When Leanne first started considering the foundations of fitness - The foundations of fitness that are relevant to everyone - How many steps Leanne aims to get each day to maintain her health - How morning walks can influence your day in so many positive ways - Tips on increasing the number of steps you are able to achieve each day - What current research says about walking - What fitness is really about, and why it’s truly important - What movement snacking is, along with its benefits - A trick to movement that utilizes dopamine - The biggest advantages to movement snacking that Leanne has seen - Why sitting doesn’t have to be your default position - Ways you can get or make your own standing desk - The negative impact of sitting after 30 minutes - The greatest compliment you can pay the podcast Links To Things Mentioned In The Podcast: Take our Wellbeing at Work Scorecard and see how your organisations wellbeing strategy scores against 4 key areas of wellbeing. You’ll receive a free highly personalised report with actionable insights. If you’re interested in finding out what your health IQ is, take the Health IQ test, 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 enjoy what you hear, don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. As always, if you would like to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com.

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: Sign up here for a free place on our Burnout at Work Webinar on Thursday 27th May: https://www.bodyshotperformance.com/upcoming-events/burnout-at-work/ More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne Spencer Rise and Shine BOOK by Leanne Spencer

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