Author: Leanne Spencer

The 7 secrets of a successful health transformation

Why is it that some people manage to transform their health and others don’t? Here’s what you need to consider if you want to reach a successful outcome. You are fully invested Successful people know that to succeed, you need to invest, and I don’t just mean in time and money. A client who has what it takes to transform their health will be fully invested emotionally, physically and intellectually and very focused on their desired outcome. You have patience Implementing lasting and sustainable changes is a slow game. Think a marathon not a 100m sprint. You need to be patient, and focused. Appreciating that things take time is essential to the outcome, and you won’t be in a rush. You trust the program Holding on to preconceived ideas and limiting beliefs damages the chances of success. Trust in the person you’ve hired to help you. Believe in the power of two people focused on a common goal with an unswerving desire to make it happen. Allow yourself to be guided. You make it personal …

Why the one-size-fits-all approach to dieting won’t help you lose weight

Ask 20 people to eat the same diet for 10 weeks and you’ll get 20 different results, despite everyone being under the same controlled conditions. This shouldn’t really be surprising. If we put 20 people in an environment where they are all taught to play a musical instrument, we wouldn’t expect all of them to be playing at the same level, even after the same amount of tuition. We’re all different, biologically, physically, emotionally and genetically. One size does not fit all Why do we still sign up to diets that follow the ‘one-size-fits-all’ approach? Wouldn’t it make more sense to personalise what we do, in terms of both diet and exercise? Here are other factors that you should be thinking of when personalising your diet. The over-simplification of ‘eat less and move more’ We are still recovering from the brainwashing we received in the 1970s about fat being the source of all our weight problems, leaving us thinking it’s the macronutrient to be avoided. What scientists are now discovering about why some of us …

What does it feel like to be fit?

Firstly, I’m referring to fitness in a physical sense, so your strength and cardiovascular performance. To achieve a good level of physical fitness, you must also pay attention to your sleep, mental health, energy, body composition and digestion – what we call the Six Signals®. So, what does it feel like to be fit? Have more energy Being physically fit provides you with more energy to get things done. Rather than drain your energy, a workout at the start of the day can set you up for a more energetic and productive day, as well as giving you all the benefits of increased blood flow, potential EPOC (excess post-exercise oxygen consumption – i.e. increased calorie burn post-workout), increased heart rate and the flow of ‘feel good’ neurotransmitters such as endorphins, serotonin and dopamine. Have more resilience Our lifestyles demand that we are physically fit for the rigours of modern life. The demands made on us in terms of our availability, combined with the pressures to be ‘always on’ mean that it can be easy to become …

How to energise your day by changing how you start it

A few times a week I’ll walk into work, taking the quieter roads and as much green space as I can. This is a wonderful way to start the day, and I find I have a better day when it begins peacefully like this rather than rushed or sitting in traffic. My commute is 50 minutes on foot, and by the time I arrive in the office, I’m feeling really energised. This is due to a few things, and in sharing them, I’m hoping you’ll review how you start your day and see if you can set yourself up for a great day with a few tweaks to your morning routine. Make exercise part of your commute If you can’t walk all the way to work, consider getting on the train a stop later or earlier, or even getting up early enough to have a quick walk round the park on your way to the station. A study found that a brisk 10-minute walk increases energy, plus the effect lasts for up to 2 hours! …

Less is more: five ways to exercise effectively in just 30 minutes or less

One of the most common mistakes people make with fitness is thinking they need an hour or more to exercise effectively. I want to introduce you to five ways you can exercise effectively without spending more than 30 minutes on a session – sometimes it could be as little as 15-20 minutes. Tabata or HIIT sessions Tabata is a high intensity type of interval workout based on 4 minutes in total – 20 seconds of high intensity exercise and 10 seconds rest. The idea is that you work very hard for 20 seconds and recover, except that the recovery periods feel less and less as the time goes on! With each tabata only lasting 4 minutes, you could do 3 of these in a workout with great effects. Interval sessions If you already have a running or jogging routine, this will be easy to add in. If you don’t, this is a great way to maximise the efficiency of your exercise session and make good progress in terms of cardiovascular fitness and speed. After warming up …