The Remove the Guesswork podcast is for busy professionals who want to improve their health, fitness and wellbeing using the latest science and technology to cut through the noise and get better results, faster. In each 30 minute episode I’ll talk with some of the leading names in the health and wellbeing industry about the latest innovations, interview people who have transformed their health to find out how they did it, and share my own personal story of chronic stress, burnout, career change and subsequent lifestyle transformation. Other popular topics include personalisation; optimizing human performance; work/life blend; the importance of recovery; finding consistency; thriving not surviving; becoming a health warrior; biohacking and intelligent training. Leanne Spencer is an expert in health, fitness and wellbeing. She is the author of two bestselling books, Rise and Shine and Remove the Guesswork and TEDx speaker on why fitness is more important than weight. Visit our website www.bodyshotperformance.com for more information.
263|Are Our Mirrors Ruining Our Lives?
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.
262|What Makes a Business Athlete
This week we’re talking about what makes a business athlete Topics Discussed In This Episode:Why you shouldn’t get too caught up on the word “business” in “business athlete.”The definition of a business athlete and benefits of being one.How being a business athlete can improve your personal life.The five things you need to focus on to become a business athlete.How far in advance you should plan your peak events.What the peak events in your life might look like.What you need to double-down on to enhance your business performance.Signs that you may be overdoing it (or under-recovering).Why you should know your non-negotiables and how many you should have. What Leanne’s non-negotiables are.What it means to know your “why”.Key Takeaways:It’s important to plan and anticipate peak events in your life, just as you would an athletic event.You need to look at the separate components of health and optimize for them to be a successful business athlete.Being a business athlete isn’t about being superhuman, it’s about accomplishing everything you want to do.You should know what your peak events or “Wimbledons” are (and when they will occur) so you can plan accordingly.People have generally become good at ignoring their body’s signals, but getting back in tune is crucial for the best performance.Sleep is a foundation of your mental and physical wellbeing and should be considered a non-negotiable. Performance comes down to purpose, so you should get clear and committed on why you want to focus on yourself as a business athlete.Remember to focus less on your weight and keep fitness at the forefront of your healthy lifestyle. Action Steps:These are what make a business athlete:1. Plan for peak events. Know your events in advance and plan your lifestyle accordingly.2. Listen to your body’s signals. Your body will tell you what it needs, but you have to be willing to tune in and pay attention.3. Be clear on your non-negotiables. Know the key things you need to lay a healthy foundation in your day and stick to them.4. Know your why. When you know your key motivation for being a business athlete, it keeps you disciplined to stay on track.5. Don’t focus on appearances. Forget about what your body looks like and focus on being healthy in a holistic sense.
261|My blueprint for good health and wellbeing part 2
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.
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.
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?
260|My blueprint for good health and wellbeing part 1
This week we’re talking about my blueprint for good health and wellbeing.
Topics Discussed In This Episode:
259|What to Look For in a Personal Trainer
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.
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.
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.
258|The Secret to Consistency
This week we’re talking about consistency
Topics Discussed In This Episode:
The importance of consistency.
The common mistakes that people make to sabotage their own ability to be consistent.
What can help you form consistency in any aspect of your life.
What consistency is essentially all about.
What it means to make something non-negotiable.
Examples of what might be non-negotiables in your life.
How to create your own non-negotiables based on your goals.
What the acronym KISS stands for and how it relates to consistency.
They key to creating impact.
Why it’s important to understand health fundamentals.
How to use intersections and merge important aspects of your health together.
What stacking is and how to do it.
Why you need to have a strong motivating factor.
There is no great secret to consistency. It comes down to small, boring habits repeated often.
Weaving healthy habits into your lifestyle can be tricky because you need the energy, time, motivation, and the incentive.
Consistency comes down to frequency and repetition.
Understanding your non-negotiables is the key to maintaining consistency in your health and wellness.
Don’t over complicate your non-negotiables - aim for four max to keep it manageable.
The secret is in keeping it simple. Don’t get caught up in biohacking and testing. It’s the small things that lead to great impact.
Intersections, such as merging listening to an educational podcast while exercising, can help you stay consistent and also keep healthy habits fun.
Small repetitions add up. Take the moments you have when you can to work towards your goal, whether that’s just before bed or while the kettle is boiling.
If you want to increase your consistency:
1. Create non-negotiables. Aim for four health non-negotiables and stick to them daily.
2. Keep it simple. Don’t over complicate things. Keep your non-negotiables straightforward and easy to execute.
3. Intersections. Try merging important aspects of your health together to increase effective use of your time and keep it fun.