This week’s blog is all about mental health and, specifically, recovery. One thing I’ve observed is that you may not be overdoing it or doing too much, but what you’re not doing is building enough recovery into your schedule.

What do I mean by recovery? It’s things like active rest, where you’re moving your body in a gentle, restorative way (it doesn’t have to be yoga for example) – but things like walking, active transport, standing up, generally being mobile, which is what we are designed to do, but it also means resting.

Do you actually sit down and put your feet up every now and again?

What I’d really like to talk about is mental nourishment – the idea of resting your mind. We’re in a hyper-connected world where we’re constantly trying to outperform each other in business, outperform ourselves in the gym, and generally just driving ourselves forward in a relentless fashion.

I love the idea of recovery for mental nourishment; giving your mind a break, taking care of your mind, as well as your body, as everything is interconnected. You can’t separate mental health, physical health, emotional health or spiritual health –  but take care of your mind and your spirit and ask yourself these questions:
Why are we here? What is your purpose? What are you doing to serve the world that you live in?

I encourage you to look at not just what you’re doing, but how you can build more recovery into your day. This might be two minutes sitting and breathing on the train. There’s a box-breathing tip I can give you: you inhale for four seconds, hold the breath for four seconds, exhale for four seconds and hold the exhalation for four seconds. You’re breathing in a box pattern, it’s a breathing tip which I encourage people to try.

Recovery can mean several things. It can be contribution or doing something for somebody else. It can be heartfulness, which is going back to something you used to love, whether it was reading, painting, sailing, fishing, walking in nature. Just try and put a little more thought into your schedule to create a better blend of work and leisure.

Mental nourishment is a topic I’m really interested in and will focus more blogs on this in the future. I’d love to hear how you’re getting on and if I can help you with your wellbeing – please feel free to contact me here:  [email protected]

What’s your Health IQ?

If you’re reading this, you’re are probably in a reasonably senior position, running your own business or have a busy life running the home and juggling other responsibilities. Either way, you’re busy. The convergent pressures of work and family life have probably meant that the time you did have to spend on health and fitness has disappeared. Why not talk to us and see how we can help.

Click here to take our test.

Leanne Spencer is an entrepreneur, coach, TEDx Speaker, author of Remove the Guesswork, and founder of Bodyshot Performance Limited. Bodyshot is a health and fitness consultancy that helps busy professionals get more energy by removing the guesswork around their health, fitness and nutrition. Visit or email [email protected] to register your interest in our services and connect with us on FacebookInstagram and Twitter.


  • Leanne is an award-winning entrepreneur and the founder of Bodyshot Performance Limited. She delivered a TEDx talk on 'Why fitness is more important than weight', is the author of bestselling books 'Remove the Guesswork' and 'Rise and Shine', and hosts a podcast called ’Remove the Guesswork‘. Leanne is the founder of Bodyshot Performance, an award-winning health and wellbeing company. Bodyshot Performance work with businesses of up to 500 people who want to create a culture of energy, vitality and performance through the business and position wellbeing as a competitive advantage. Bodyshot intersect the latest science and technology to provide unique solutions to the challenge of wellbeing in the workplace that have a direct impact on the bottom line. Our clients have won awards for wellbeing and recognise it directly improves employee engagement and retention and attracts talent into the business.  We also work with chronically stressed or burned out professionals to get you back in control of your health and able to do the things you want to do in life. My expertise is around health, fitness and wellbeing, specifically focusing on sleep, mental health, energy, body composition, digestion and fitness. I host a popular podcast on iTunes called ’Remove the Guesswork ‘, and in November 2016 I delivered a TEDx talk on 'Why fitness is more important than weight'. I’m the author of the bestselling books 'Remove the Guesswork' and 'Rise and Shine' and I regularly speak to corporates on health and wellbeing. My personal values are to live truthfully, considerately and to "suck all the marrow out of life" as Thoreau said. I support the charity Diversity Role Models which works to combat homophobic, biphobic and transphobic bullying. I recently completed the world’s toughest ski race to raise £10,125 for Alzheimer's Research as my father-in-law was profoundly ill with Alzheimers, and I am on a constant mission to find ways to live in a way that is sustainable and environmentally friendly. I love sport, fitness, reading, gardening, business, podcasting, and being with my cat and our scampish little rescue dog, Kami from Romania.