The body is an extremely efficient machine when it comes to exercise. Initially, we might have to work very hard to perform a workout or complete a spin class.

Quite rapidly the body will adapt to that volume and intensity of exercise and you’ll soon find it much easier and quite a bit quicker – particularly with cardiovascular exercise. Running is a great example, and back when we used to personal train clients, we’d often try and get them running as quickly as possible, even if it was just for short distances. You’d see some really quick wins in terms of the cardiovascular adaptations.

The body adapts very quickly to exercise and that means, if you were to hit a plateau, you need to do something different. If you’re looking for additional strength gains, you probably need to start lifting weight, irrespective of if you’re male or female, lift something heavy. But also cross-train – start to introduce different aspects of fitness into your routine.

For me, I box twice a week, but it’s not just boxing. We also do some weights in that session, some cardiovascular and some sprinting – it’s a real mixture. I also go to a spin class once a week, and that is the same thing week on week, but you can adjust the intensity – we do increase the resistance on the spin bike.

I also like to do a workout at home, I’ve got a pull-up bar and various other bits of equipment which I’m really happy to share with you if you’re interested – kettlebells, sandbags. I’ll do a workout at home, but really cross-train, a mixture of burpees, into kettlebell squats, into kettlebell swings, into pull-ups.

I constantly vary it, so that my fitness doesn’t plateau but I’m always making small or marginal gains if that’s my goal. If you’re looking to maintain, you can probably stick with what you’re doing. But the body needs variety, that’s the real takeaway message from this. We adapt really quickly to exercise, so if you want to shift off that plateau and gain more strength and better fitness and more specific fitness, you need to do something different. Add in some variety to your routine.

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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.