All posts filed under: Health & Fitness

The Seven Secrets of a Successful Health Transformation

Published by Leanne Spencer

Why is it that some people manage to transform their health and others don’t? I’ve worked with hundreds of clients over the last few years, and I’ve observed the differences between those who succeed and those who 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 in order to succeed, you need to invest, and I don’t just mean in time and money. Someone 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 …

Why recovery is as important as training and how to balance the two

Published by Leanne Spencer

I recently ran the London Marathon for Alzheimer’s Research. I’ve trained several clients for a marathon, and the same thing happens every time; panic sets in a few weeks before and I refocus them on the importance of prioritising recovery and rest. The importance of recovery Understanding the fine line between a healthy training volume and over-training is vital. Generally, we put too much emphasis on training, instead of balancing our efforts with rest and recovery. What are the signs of poor recovery? Tuning into your body is a powerful way of reconnecting with yourself. The human body is extremely adept at sending us signals, but we’ve become good at ignoring them. There are typically six areas where you might have issues: Sleep Mental health Body composition Energy Digestion Fitness Sympathetic versus parasympathetic dominance The body is a complex system of nerves and impulses. The autonomic nervous system is comprised of the sympathetic nervous system and the parasympathetic nervous systems. Sympathetic relates to the fight / flight reactions. When the sympathetic nervous system is dominant, …

What are the effects of alcohol on weight management and fitness?

Published by Leanne Spencer

What are the effects of alcohol on weight management and fitness? Excessive consumption of alcohol can be harmful for the brain and body. Anything more than two drinks per day (on average) is too much, and problem drinking comes in many forms. If you’ve lost one of your personal possessions or your phone more than twice due to alcohol; if you’ve missed work or social engagements more than twice; if you’ve said something you regretted on several occasions because of alcohol, then that’s problem drinking. It’s about where it takes you rather than how much you consume. What happens when you drink alcohol? Alcohol is absorbed rapidly into the bloodstream through the stomach and small intestine. Once absorbed, it affects every part of the body. In order to metabolise the alcohol, the liver takes on the brunt of the work, and the alcohol is then processed out via the breath and in the urine. Alcohol affects the brain in various ways, primarily affecting the frontal lobes, which influence speech, memory, judgement and movement. The central …

What effect does stress have on the body?

Published by Leanne Spencer

Stress is not necessarily a bad thing, but too much stress, can be very harmful to the body. So how do we learn to manage stress and what is the impact it has on our minds and bodies? Central Nervous System The central nervous system (CNS) is comprised of the brain and the spinal cord, and can be considered the command and control centre of the human body. It communicates with the rest of the body via neurons linked to what is called the peripheral nervous system (PNS). When a stimulus is introduced to the body, receptors communicate with sensory neurons, which in turn communicate with motor neurons to affect a response within the CNS. A nervous breakdown can happen when the CNS is subjected to repeated and prolonged stress. It can also be caused by a chemical imbalance in the brain. Worry, chronic stress, fear, anxiety, nervousness and panic attacks are all symptoms of a mental breakdown, or burnout. Allostatic load Allostasis is the process of achieving stability (homeostasis) through physiological or behavioural change; it …

Fitness Tips: Why is vitamin D important?

Published by Leanne Spencer

An overview on the ‘sunshine vitamin’ and how to ensure you’re getting enough What is vitamin D? Firstly, for clarity, I’m talking specifically about vitamin D3 – the ‘sunshine vitamin’, a fat soluble vitamin, which needs to be consumed with fats in order to be absorbed. The body actually converts the vitamin into a hormone. How is it consumed or activated? Vitamin D3 can be consumed in one of three ways: in supplement form; consumed in foods, although it’s almost impossible to consume enough D3 in foods; synthesised by the sun’s rays. We recommend supplementing in the winter months, and then getting what you need from sunlight in the summer months. Why is it important? Vitamin D3 helps to promote calcium absorption in the gut, and is vital for both bone growth and remodelling. It also helps to prevent osteoporosis when used alongside calcium. Vitamin D3 helps with cell modulation and growth, and contributes to good neuromuscular and immune system functioning. How do I know if I’m getting enough? There are several ways to take …