We’ve got a packed Q&A episode for you today with the Bodyshot Team! We’ll be going through some of your questions from our Facebook page and talk about a variety of things, as well as share some tips on how you can achieve optimum health and fitness!
Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode.
Topics Discussed in this Episode:


Exercising in the heat


Why running is not enough and why you need to incorporate other exercises


Tabata training and how to exercise in a short amount of time


How a 54-year-old male can get back to fitness without overdoing it


Things you can include in your fitness programme that’s directed towards parasympathetic dominance


Some tips to lower your cholesterol levels


Why you should keep an eye on your midriff


How to stay cool and sleep well at night



Key Takeaways:


You need to stress your body in different ways. If you’re doing just one type of exercise, your body will become dysfunctional.


One indication of whether you are working out really, really hard is your ability to chat. The moment you can’t chat, you know you’re working really hard to your maximum.


The minimum effective dose (in a workout) is the very smallest thing that you can do that has a positive impact.


Walking cannot be underestimated in terms of its ability to provide you with a good baseline of fitness. Ten minutes of walking have the effect of increasing your mood and energy levels for up to three hours afterward.


Men who get six hours or less of sleep consistently each night have the testosterone levels of a man 10 years their senior. That’s how much sleep can affect your energy and your virility.



Action Steps:


Do a blend of low-, medium- and high-intensity exercises.


Do a mobility assessment if you’ve got an arthritic knee.


Do cross-training exercises.


Look at all the different aspects of fitness as you think about your fitness regime.



Leanne said:
“Forget about what you used to do. The thing with coming back to fitness when you’re regaining it, having lost it, is ego can really get in the way… and it stops them from A, being enthusiastic and passionate about the exercise, and B, from persevering.”

“Recovery is as important as training… Think about what you are doing to recover as well as what you are doing to train your mind and body.”

Thanks for listening!

If you’ve got a question, fire it off at info@bodyshotperformance.com. And if you’ve got any questions on the back of what we’ve talked about here or if you’ve asked the question and you want more information or you want us to elaborate on anything, get in touch with us!

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.

If you’ve enjoyed what you’ve heard on this episode and it’s 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 on Apple Podcasts.

Links to things we discuss in the show:


Bodyshot Performance Limited Facebook page


The Green Room Facebook page


Why We Sleep by Matthew Walker


Sleep by Nick Littlehales


OURAring - Use the code BODYSHOTOURA


Thriva.co - Use the code BODYSHOTBASE for Baseline service and BODYSHOT10 for everything else.


Plant Sterols


Seven Benefits of Kefir by Megan Ware RDN LD


TEDxWandsworth: Why fitness is more important than weight by Leanne Spencer



More from Antonia Bannasch:
Antonia’s Twitter: @AntoniaBannasch
Antonia’s Instagram: @antoniabannasch

More from Leanne Spencer:
Bodyshot Performance
Bodyshot Performance Limited Facebook page
Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer
 
Leanne’s Email