Weight Management

Leanne taking part in rat race carrying log on shoulder. Why build strength by Bodyshot Performance.

The 4S’s: Strength Training & The Importance of Building Muscle

It’s the last in our series on the 4S’s: sweat, steps, shiver, and strength. So, of course, for this final Thrive in Five, we’ll be focussing on strength. Now, there are many different ways to do a strength workout – that’s not what this blog is about. But simply, if …

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cold water therapy - leanne and antonia wading in a cold lake

The 4S’s: Shiver – The Benefits of Cold Water Therapy

It’s part three in our Thrive in Five series on the 4S’s: sweat, steps, shiver, and strength. Four non-negotiables, at least one of which needs to happen every day, for a healthier, happier, and longer life. Because, as we keep saying, making a series of small, consistent changes can have …

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How to be smart with your steps: Leanne on a hike in the countryside.

The 4S’s: Being Smart With Your Steps

It’s part two of our series introducing the 4S’s: sweat, steps, shiver, and strength. A list of four daily non-negotiables, one—or a combination—of which you must do every day. The reason? To live happier, healthier, and longer. So, this week is all about steps. Setting Your Step Goal Even making …

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Small changes can make a big difference: man drinking from water bottle. Bodyshot Performance

Small Changes for Health Ownership

Welcome to part three in our series about health ownership. For part one, I shared some tips for getting started on this journey, and part two was all about autonomy. This time, we’re going to be focussing on the small stuff: how even small changes can make a huge difference …

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baby steps to better nutrition: coffee cup with "no" written on it. Bodyshot Performance

Baby Steps To Better Nutrition

This Week’s Thrive In Five Is About Taking Baby Steps To Better Nutrition It’s the final part in our series on taking baby steps towards making positive changes. We’ve already discussed how to get better sleep, better mental health, and better energy. This week, I want to talk about taking …

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hydration - 3 top tips for drinking more water to improve our health as part of world health day by leanne spencer at bodyshot performance

World Health Day: Hydration

It’s week three of our World Health Day series focusing on what we can do to keep ourselves healthy. We’ve already talked about movement and connection, and this week is about hydration. It’s probably not unfair to say that most of us are not always at optimum hydration. And I …

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Leanne Spencer - shares her jourbey from burnout to bodyshot

Podcast: My Journey from Burnout to Bodyshot

This week we’re talking about going from burnout to Bodyshot. Leanne gets asked a lot about her story and her journey from burnout to running an award-winning wellbeing consultancy, which she shares here. Topics Discussed In This Episode: When Leanne realized her career in the city was over. What she …

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performance not perfection acrobats jumping on stilts

Thrive in Five: Performance, Not Perfection

This week’s Thrive in Five is about focusing on Performance Not Perfection I’d like to tell you a little story. Some years ago, I went to a show on London’s South Bank called Circa. It’s an acrobatic show and these athletes were doing the most extraordinary things. Balancing on one …

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are our mirrors ruining our lives blaxck and white photo of woman looking sad in the mirror

Podcast: 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 …

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