This is a podcast tailored for the driven high-performer, seeking growth and success both now and sustainably for future you, as well. Our aim is to guide you from feeling exhausted to energised with ease and enjoyment. Here, we will help you harness the power of nutrition, sleep, mindset, and other high-performance behaviours to achieve your goals, gain more energy, reach the top, and most importantly, stay there.
While success undoubtedly demands dedication, it doesn't have to entail enduring hardship or constant sacrifice. In this podcast, we will help you find the right levers to pull in your life, prioritising ease over friction. We advocate for the path of least resistance and embrace longevity over the all-too-common 'all or nothing' tactics and mindsets.
4f21676dc12aaf85becaa091f73d7905499ccc94
Hosted on Acast. See acast.com/privacy for more information.
This is a podcast tailored for the driven high-performer, seeking growth and success both now and sustainably for future you, as well. Our aim is to guide you from feeling exhausted to energised with ease and enjoyment. Here, we will help you harness the power of nutrition, sleep, mindset, and other high-performance behaviours to achieve your goals, gain more energy, reach the top, and most importantly, stay there.
While success undoubtedly demands dedication, it doesn't have to entail enduring hardship or constant sacrifice. In this podcast, we will help you find the right levers to pull in your life, prioritising ease over friction. We advocate for the path of least resistance and embrace longevity over the all-too-common 'all or nothing' tactics and mindsets.
4f21676dc12aaf85becaa091f73d7905499ccc94
Hosted on Acast. See acast.com/privacy for more information.
After what was meant to be a short break turned into nine months, Stay at the Top is finally back. In this episode, I share a personal update on life, motherhood, business, and why it’s time to stop procrastinating and get the show on the road again.
This episode is more reflective than usual. It’s about pulling back the curtain on what the last season has looked like for me: navigating the delicate dance of being a mum and running a business, finding new rhythms, and confronting procrastination head on. I also share why procrastination isn’t laziness, what it’s really signalling, and how taking messy action can move you forward in any area of life.
In this episode, I share:
- What the past nine months have looked like, from becoming a mum to returning to work and speaking.
- How I’ve redefined boundaries and guardrails to protect sleep, energy, and focus in this new season.
- Lessons from juggling motherhood and business ownership and why it’s a delicate but rewarding balance.
- Why procrastination is often about confidence, clarity, or capacity not laziness.
- Practical ways to reframe procrastination and start imperfectly.
- The simple mantra that can help you take your next step forward.
Key Quotes:
“Procrastination isn’t laziness. Often it’s a lack of confidence, clarity, or capacity.”
“If you wait for the stars to align, you’ll be waiting forever.”
“Taking messy action is better than waiting for perfect timing.”
Take the High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
Want to contact me directly?
Email Jess@JessicaSpendlove.com
Hosted on Acast. See acast.com/privacy for more information.
In this special and final episode of Stay at the Top Season 3, I’m reflecting on the season that’s been, sharing personal insights about my next chapter, and offering tools and reflections for anyone navigating transitions—whether in their personal or professional life.
As 2024 wraps up, I know this time of year naturally invites reflection—on what’s worked, what hasn’t, and what needs to change. Whether you’re navigating a personal shift, a career change, or just feeling ready to reset, this episode is packed with tools and reflections to help you step into the next chapter with clarity and intention.
In this episode, I share:
-A recap of Season 3 and a glimpse into my upcoming life chapter as I prepare for motherhood.
-The importance of being fully present and how I’m using this intention to reshape my commitments.
-Why it’s critical to ruthlessly prioritise what matters and let go of the rest.
-Insights into maintaining identity and career during major life transitions.
-How habits evolve and the micro habits that can ground you through change.
-The value of seeking and accepting support early in the process.
Key Quotes:
"Surrendering to this next chapter means letting go of how things have always been done, and embracing the unknown with authenticity and alignment."
"I’ve surprised myself by letting go of control and structure."
"I’m really looking forward to seeing how my habits and routines adapt in this new season of life."
Take the High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
Want to contact me directly?
Email Jess@JessicaSpendlove.com
Hosted on Acast. See acast.com/privacy for more information.
As we approach the final sprint of 2024, the end-of-year chaos is in full swing. Workloads are high, social commitments are piling up, and energy levels are dipping. It’s easy for habits and routines to slip during this time, but small adjustments can make a big difference.
In this episode, I share strategies to help you stay focused, energised, and consistent so you can finish the year strong and use this season as a launchpad into 2025.
In this episode, I share:
-The common challenges many are facing at the year’s end
-Why high performance isn’t about doing it all
-Practical strategies to streamline your routine, reduce mental load, and make intentional choices during a busy period.
-How small, seemingly insignificant shifts can compound over time and lead to dramatically different outcomes.
Key Quotes:
"Small, seemingly insignificant shifts in direction can really create dramatically different outcomes over time."
"High performance is not about doing it all. It’s about focusing on what matters most."
Book a high-impact no commitment 60 minute strategy session (available for November)
https://jessicaspendlove.as.me/strategy-session-one-hour
Book an application call to discuss a coaching program if you’re an athlete, executive or leader
https://jessicaspendlove.as.me/PersonalCoachingApplicationCall
Take the High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
Want to contact me directly?
Email Jess@JessicaSpendlove.com
Hosted on Acast. See acast.com/privacy for more information.
In this episode of Stay at the Top, I’m joined by Dan Haesler, a performance and leadership coach who works with elite athletes, corporate leaders, and educators to bridge the gap between wellbeing and high performance. We explore how self-awareness, emotional regulation, and consistency are the keys to thriving in high-pressure environments.
Dan shares insights from his work with the 4x premiership winning Penrith Panthers, lessons on redefining leadership, and practical strategies anyone can use to elevate their performance.
In this episode, Dan shares:
-Why wellbeing and high performance are inseparable.
-How emotional intelligence is a cornerstone of effective leadership.
-Lessons from the Penrith Panthers on consistency and culture.
-How to redefine success and bridge the performance gap.
-His Four M’s framework
-Practical steps for leaders to foster self-awareness and build trust.
-How aligning with your values helps combat burnout and resentment.
-Dan’s personal habits for staying at the top.
Key Quotes:
“Well-being and high performance are two sides of the same coin, but in a lot of places they’re seen as completely different currencies.”
“You can’t lead others if you’re not able to lead yourself. How you show up, how you regulate your own life, is proportional to your ability to do that for everyone else.”
More about Dan Haesler
Website: https://danhaesler.com/
Dan Haesler’s Mental Skills Platform: https://playfearless.com/
Instagram: https://www.instagram.com/danhaesler
LinkedIn: https://www.linkedin.com/in/danhaesler/
Book a high-impact no commitment 60 minute strategy session with Jess (available for November)
https://jessicaspendlove.as.me/strategy-session-one-hour
Book an application call to discuss a coaching program if you’re an athlete, executive or leader
https://jessicaspendlove.as.me/PersonalCoachingApplicationCall
Take the High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
Want to contact me directly?
Email Jess@JessicaSpendlove.com
Hosted on Acast. See acast.com/privacy for more information.
In this episode of Stay at the Top, I’m diving into a personal journey of transformation—from being burnt out and operating constantly “in the red” to creating a life rooted in sustainable high performance. This solo episode reflects on two essential changes that helped me shift from running on empty to thriving in an energised, proactive, and intentional state.
With the year nearing its end, many people are struggling to reach the finish line, so I’m sharing this reflection to inspire a change for anyone feeling similarly. If you’re ready to move from reactive burnout to sustainable high performance, this episode is for you.
In this episode, I share:
- Personal reflections on years of burnout and unsustainable work habits
- The two key changes I made to shift to an energised, intentional lifestyle
- The importance of boundaries in professional and personal life
- How proactive recovery became a non-negotiable for sustainable energy
- Simple strategies to establish daily, weekly, and monthly recovery practices
- Tips for creating a wind-down routine to enhance sleep quality
- Insights on how high performers can balance drive with wellbeing
Key Quotes:
"I was talking the talk, but I was not walking the walk."
"This way of operating and just being so motivated... can come with a consequence."
"We shouldn’t be getting to the point that we run ourselves into the ground, that we feel that we're operating in the red for us to take action."
Book a high-impact no commitment 60 minute strategy session (available for November)
https://jessicaspendlove.as.me/strategy-session-one-hour
Book an application call to discuss a coaching program if you’re an athlete, executive or leader
https://jessicaspendlove.as.me/PersonalCoachingApplicationCall
Take the High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
Want to contact me directly?
Email Jess@JessicaSpendlove.com
Hosted on Acast. See acast.com/privacy for more information.
In this episode of Stay at the Top, I’m excited to chat with Paul Taylor— Neuroscientist, Exercise Physiologist and Nutritionist who is currently completing a PhD in Applied Psychology, developing Stress Fitness strategies with the Australian Armed Forces.
Paul and I explore why controlled stress exposure (from exercise to cold and heat) builds real resilience. And no matter who you are, Paul’s got straightforward science-backed strategies to get you to the top, and help you stay there.
In this episode, Paul shares:
-How your daily habits build resilience
-The unique stress benefits of cold and heat exposure and why combining them works.
-His take on intermittent fasting, protein, and keeping muscle as we age.
-Easy ways to add controlled stress for lasting resilience.
-How reframing challenges as opportunities builds mental strength.
-Why whole, minimally processed foods are key to health.
-Simple tools to track cardio fitness and muscle for long-term health.
Key Quotes:
“If you want to be able to deal with stress, you need to train your ability to deal with stress.”
“Real food doesn’t have ingredients; real food is ingredients.”
More about Paul Taylor
Instagram - @paultaylor.biz
Facebook - www.facebook.com/paul.taylor.794/
LinkedIn - www.linkedin.com/in/paultaylor1971
Website - https://www.paultaylor.biz/
Showreel - https://vimeo.com/853546200
Podcast - Paul Taylor Podcast
You can purchase his book Death by Comfort here
https://www.amazon.com/Death-Comfort-modern-killing-about/dp/1922611506
Book a high-impact no commitment 60 minute strategy session (available for November)
https://jessicaspendlove.as.me/strategy-session-one-hour
Book an application call to discuss a coaching program if you’re an athlete, executive or leader
https://jessicaspendlove.as.me/PersonalCoachingApplicationCall
Take the High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
Want to contact me directly?
Email Jess@JessicaSpendlove.com
Hosted on Acast. See acast.com/privacy for more information.
In this episode of Stay at the Top, I break down a powerful tool I’ve relied on for years: the Stop, Start, Keep Doing Framework. Whether you're refining personal habits, team goals, professional opportunities, or any other area of your life this framework provides a clear path to focus on what moves the needle and let go of what doesn’t.
Today, I’ll share how I’m using it in both a personal and professional context in my own life and how you can apply it to achieve sustainable progress in any area of life.
In this episode, I share:
-How this framework can be used in any area of your personal and professional life and examples of how I have used it before
-How to use the framework to gain clarity on what to keep, start, and stop doing in any life area.
-How I’m using the framework for my business to prepare for my next chapter
-Personal example of how I am using this framework for my health and fitness goals
-How this tool benefits anyone looking to elevate how they operate by offering structured reflection for impactful changes.
Key Quotes:
“The really great thing about this framework is how universally it works.”
“Stop doing what no longer serves you; keep doing what moves the needle; start doing what aligns with where you want to go.”
“Taking a break isn’t about giving up—it’s about creating space for new insights and growth.”
“What I do know is that this next chapter and having a baby is something which is only really a very small period of time in my life. And I don’t wanna look back and think that I didn’t take the time to be present.”
Book a high-impact no commitment 60 minute strategy session (available for November)
https://jessicaspendlove.as.me/strategy-session-one-hour
Book an application call to discuss a coaching program if you’re an athlete, executive or leader
https://jessicaspendlove.as.me/PersonalCoachingApplicationCall
Take the High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
Want to contact me directly?
Email Jess@JessicaSpendlove.com
Hosted on Acast. See acast.com/privacy for more information.
In this episode of Stay at the Top, I’m joined by Dr. Kellie Rose, a performance scientist and Executive Women’s Health Coach with a unique background in both elite sport and the corporate world. Dr. Kellie shares her insights on the critical role of recovery in achieving sustainable high performance.
From her journey transitioning out of high-performance sport to helping executives navigate stress and burnout, we explore the essential strategies needed to optimise recovery and performance.
In this episode, Dr. Kellie shares:
-Why it’s essential for managing stress and sustaining high performance.
-How to build a solid health foundation before aiming for optimisation and peak performance.
-Practical tips on improving sleep quality and consistency as the key to recovery.
-Data-driven performance: Using wearables to track stress, recovery, and make informed adjustments.
-Tailored strategies for women: Why customised approaches are crucial for women’s health and performance.
More about Dr Kelli
Website: https://www.drkellyrose.com
LinkedIn & Instagram: @DrKellyRose
Book a discovery call with me
https://jessicaspendlove.as.me/PersonalCoachingApplicationCall
Take the High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
Want to contact me directly?
Email Jess@JessicaSpendlove.com
Hosted on Acast. See acast.com/privacy for more information.
In this episode of Stay at the Top, I dive into a topic that has been weighing on my mind for weeks: the cost of inaction. As we approach the end of the year, many of us are delaying key decisions—whether it's about our health, careers, or finances—waiting for that elusive “perfect time.” But here's the truth: waiting only pushes the inevitable and ultimately costs you more in the long run.
I explore how hesitation in three key areas—health and wellbeing, professional development, and financial planning—can have significant consequences. Through personal insights and real-life examples, I highlight the hidden costs of not taking action and why now, not January 2025, is the time to move forward.
In this episode, we cover:
-The danger of delaying action on your health, and how it can lead to burnout, illness, and injury.
-How inaction in your career can result in stagnation and missed opportunities.
-Why procrastinating on financial planning can prevent you from building long-term security.
-The impact of inaction on executives, leaders, and elite athletes—and how it can ripple into every area of life.
Key Quotes:
"If you’re an athlete and you are not maximising every area of your performance and your recovery... you will never reach your full potential because you’ll be leaving critical aspects unchecked or not optimised."
"The cost of inaction for these people can look like burnout, breakdown, heightened stress, unwanted weight gain, and ultimately an increased risk of chronic disease."
Book a discovery call with me
https://jessicaspendlove.as.me/PersonalCoachingApplicationCall
Take the High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
Want to contact me directly? Email Jess@JessicaSpendlove.com
Hosted on Acast. See acast.com/privacy for more information.
In this episode, I sit down with Georgina Claxton, a leading physiotherapist and strength coach, to talk about shifting from a reactive to a proactive approach to health. Whether you’re dealing with chronic pain, want to prevent future injuries, or simply aim to optimise your wellbeing, this episode offers practical insights on how to build a strong foundation for your health that will last.
We discuss how movement, strength training, breathing, and other lifestyle factors can not only help you feel better now but set you up for long-term success. This conversation is all about taking action today to stay at the top in the future.
In this episode, we cover:
-Why it’s crucial to shift from reactive to proactive health.
-The holistic nature of health—physical, mental, and social wellbeing.
-The importance of regular movement and exercise for overall health.
-Key categories of exercise: strength, conditioning, and mobility.
-Overcoming resistance to strength training, especially for women.
-How to find a proactive and preventative healthcare practitioner.
-Common movement patterns that contribute to pain and how to fix them.
-Improving posture and breathing to prevent pain.
Key Quotes
“Movement is definitely medicine. Every time we’re moving, it’s like we’re getting WD-40 for our joints, we’re oiling them up. So if you’re not moving, you’re definitely at risk of getting injured.”
“If we’re not strength training, we’re not being proactive about our health. So all we’re going to do is get an injury, go to the physio, think a massage is going to help, and then we go back to square one.”
More Information about Georgina Claxton
You can check out her website: https://www.georginaclaxtonphysiotherapy.com.au
High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
More about the podcast and me
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
As we get deeper into the year, many of you might be feeling your energy levels drop, but this episode is all about identifying those common energy drainers and what you can do to fix them.
Whether you’re someone who’s low on energy and struggling to get through the day, or you already feel pretty good but want to take it up a level, this episode is for you.
In this episode, I share:
-Why energy is the most important metric for success in every area of your life
-7 common energy drainers that might be sabotaging your energy and performance
-Quick, actionable solutions to boost your energy and improve how you feel day-to-day
Key Quotes
"Energy is one of, if not the most important metric. It is the currency for what drives every single one of us to get up and achieve the things we want to do each and every single day."
"More energy really means we've got more capacity to engage in activities that bring joy and fulfilment to our lives."
"Skipping breakfast or having an inadequate breakfast is a common energy drainer... while a lot of people will report, in the morning I feel great, my focus is excellent, there will be a consequence of that."
High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
More about the podcast and me
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
In today’s episode of Stay at the Top, I’m diving into four habits and strategies that elite athletes use to reach and sustain peak performance throughout the year.
These aren't exclusive to professional athletes—any high-performing individual can leverage them to elevate their game, avoid burnout, and maintain long-term success.
You'll gain actionable habits that you can start applying to your routine right away. These small changes, when practised consistently, compound over time to create sustainable success in both your work and personal life.
-Tracking progress and making adjustments to stay at your peak, with tips on monitoring your own performance and wellbeing to improve or identify any issues.
-Making recovery a non-negotiable and why it's not just about resting, but actively enhancing your performance by building recovery into your schedule.
-Developing a mindset of consistency that helps elite athletes stay focused under pressure, and how you can apply this mental toughness to your own life.
-Utilising evidence based supplements and a food first approach to optimise performance, as well as wellbeing and longevity
Key Quotes
“The reality is that elite athletes push their bodies to the extreme. And the reason they do that is to improve and optimise their performance. But in doing so, they walk a very fine line.”
"The practices and strategies that elite athletes optimise can be transferred or leveraged for any other high-performing human."
High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
More about the podcast and me
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/
In today’s episode of Stay At The Top, I’m breaking down the methodology I teach my coaching clients—the exact framework that helps you not only achieve high performance but sustain it without burnout or exhaustion. It’s all about reclaiming your energy and staying at the top of your game in both work and life.
You’ll walk away with one to three micro-habits that you can start implementing tomorrow—no waiting for a new year or perfect moment. These are actionable steps you can take now to level up.
In this episode, I share:
-The three phases of sustainable high performance: Listen, Build, and Elevate.
-How to listen to your body and brain to understand the cues they’re giving you before burnout hits.
-The five pillars of performance—nutrition, sleep, movement, mindset, and recovery—and how to create momentum in each.
-How to incorporate brain breaks to avoid burnout and stay focused throughout the day.
-Practical examples for optimising sleep, managing energy levels, and building a proactive daily routine.
Key Quotes
“This is not about waiting until January 2025, new year, new me, all of that jazz. It’s about taking action now.”
“These three metrics that matter—our energy, our appetite, and our performance—when you can learn to decode them, it really tells us everything we need to know.”
"The reason you don’t have the energy to exercise is because you don’t exercise.”
High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
More about the podcast and me
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/
In today's episode of Stay At The Top, I'm uncovering one of the most common mistakes I see people make when trying to improve their health or change a behaviour: focusing on what they want to stop doing, rather than what they need to start doing.
Whether you're looking to get fitter, stronger, lose weight, or simply lead a healthier life, the approach you take is crucial.
In this episode, I share:
-Why focusing on stopping bad habits doesn't work and what to do instead.
-Real-life examples of common behaviours people want to stop—like eating sweets or skipping the gym—and why they happen in the first place.
-The key strategies you can implement to shift your focus towards positive actions that lead to long-term success.
-A detailed breakdown of four common health-related behaviors people try to stop and why the real solution lies in what you're not doing.
-Simple, actionable tips on how to shift your mindset from eliminating bad habits to starting supportive, sustainable ones.
Key Quotes
“When this happens, what I see people focusing on is what they want to stop doing rather than what they need to start doing.”
“So the overarching theme of today's episode has really been about shifting our focus away from the behavior that you want to stop doing to creating positive, sustainable habits that help you address the actual root cause of why you're even doing that behavior in the first place.”
High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
More about the podcast and me
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/
In today's episode, we're exploring a topic that I'm deeply passionate about and see affecting many people: low energy levels.
I believe energy is the key to maintaining focus, stamina, and drive. It's the foundation for creative and strategic problem-solving and is essential for achieving consistent and sustainable peak performance in all areas of our lives.
Whether you're a business owner, busy professional, executive, entrepreneur, or athlete, we can develop high-achieving habits and sustain success. However, to do this, we first need to optimise our energy levels.
In this episode, I share:
- The importance of energy and the impact it has on performance and success.
- Personal story of experiencing and overcoming low energy levels and the impact of burnout.
- Five reasons you might be experiencing low energy levels.
- Strategies to overcome your low energy levels
- The story of a member of the "Reclaim Your Energy" program, and her journey to overcoming low energy by setting boundaries and prioritising herself
Key Quotes
"Energy is the catalyst for focus, stamina, and drive. It's the fuel for creative and strategic problem solving and ultimately the internal power supply for consistent and sustainable peak performance in every area of our lives."
"Inconsistent energy levels are not normal, and they're not something you should accept."
"What you eat and when you eat largely impacts your blood sugar levels and, in turn, your energy levels."
"Consistency when it comes to the time between meals impacts your energy levels... If you can take back a little bit of control, set your day up to work for you... You can train your body and brain to know that it's getting what it needs."
High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
More about the podcast and me
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
In the Season 3 premiere of Stay At the Top, I dive into the essentials of creating a sustainable, high-performance lifestyle which involves breaking the all to common all-or-nothing mindset that many motivated and driven people have.
This episode explores the hallmarks of the all-or-nothing mindset and how establishing your own individual non-negotiables and guardrails can help you maintain consistency in your daily routines, avoid burnout, and achieve your goals with greater ease.
Whether you’re an executive, a business owner, busy professional or simply someone looking to establish healthier habits, this episode is filled with practical tips and strategies to help you perform at your best.
In this episode, I share:
- The hallmarks of the all-or-nothing mindset
- How to define your own non-negotiable daily habits
- Creating guardrails for structure and flexibility
- Tips for overcoming the all-or-nothing mindset
- Details on the next round of "Reclaim Your Energy” [which is the last time it will run for 6-9 months]
Key Quotes
"Non-negotiables are the two to five things you can commit to that you can do for yourself every day to be your best, both physically and mentally."
"This really is about being proactive with your habits rather than reactive."
"The all-or-nothing mindset is a really common mindset that a lot of motivated and driven people can subscribe to. But when it comes to our health, our well-being, and our longevity, it can be quite destructive."
Join Waitlist for Sept 2024 Reclaim Your Energy
https://jessicaspendlove.com/group-course/
High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
More about the podcast and me
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
Schedule a Personal Coaching Enquiry Call with Jess: https://jessicaspendlove.as.me/PersonalCoaching
Welcome to the last episode of Season 2 of Stay At The Top. The theme of this season has really been burnout and managing yourself so you don’t fall victim to it.
So it made absolute sense that we would end this season with an absolute expert in the space. Dr Hayley D Quinn is a business owner, anti-burnout business coach, trainer and podcast host. She developed a passion for compassion, the importance of self-care and sustainable work practices from her own decline in health and journey to recovery. During her period of burn out she went from working full days as a clinical psychologist, to leaving where she was working and wondering whether she would even be able to continue working.
In this episode she shares:
Key Quotes
“I see it as my compassionate self is like my fondest friend, my greatest cheerleader and my wisest guide.”
“We can get caught in this, I don’t have time. the problem with that is, if you don’t take time, you're not gonna be able to do any of the things.”
“For me burn out prevention is a daily practice.”
More Information about Dr Hayley D Quinn
You can check out her website: https://drhayleydquinn.com/
High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/
More about the podcast and me
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
This week I wanted to tackle the topic of gut health.
We are almost at the end of Season 2 and I have yet to do an episode about gut health, so I decided the best way to start was with a high level overview of gut health.
This one is for everyone, whether you’ve been working on your gut health for years, or if the concept is completely new to you and you’re just wanting to get started.
Regardless of who you are, your gut health is absolutely essential for your well being and your ability to perform and your absolute best.
In this episode I share:
- What gut health actually is
- What influences our gut health
- The gut-brain connection and how powerful it is
- Ways you can measure your microbiome
- 5 non dietary strategies you can try to maximise your gut health
- The 6 dietary strategies to maximise our gut health
- How the 6 categories of plants help our gut health
- The importance of your fibre intake
- Why resistance starch is gold star fuel for our colonic bacteria
- How probiotics and fermented foods help
- Plant compounds that are really good for your gut
- Why our gut needs hydration
Key Quotes
“We don’t want our food and waste sitting in our body for longer than it should”
“What we consume plays a huge impact on our gut health.”
High-Performance Profile Quiz
https://jessicaspendlove.com/quiz/
More about the podcast and me
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
Menopause and perimenopause are a huge part of every woman’s life. Despite this, it can feel like there is very little help and information provided specifically for how woman can help themselves through these periods.Luckily, today we have someone who can help, and if you’re a bloke, trust me you’ll want to know this information as well just so you can help the women in your life. Ange Clark is Australia's Leading Perimenopause Dietitian. She has dual degrees in Exercise Physiology and Nutrition and Dietetics holding the title of Advanced Physique Sports Dietitian with two decades of transforming women's waistlines. Her unique skills and experience in the area of enhancing women's figures, health, wellbeing and longevity through evidence-based nutrition and exercise science targets the changes preceding menopause.
In this episode she shares:
Key Quotes
“When we look at weight and BMI it’s not really an indication of what is happening.”
“When we can measure it we can manage it.”
“The timing of fasting does not work with mid life women.”
More Information about Angelique
Her website: https://www.angeliqueclark.com.au/
Her Instagram: @angeliqueclark_nutrition
For some great deals, Ange has provided these links below
Microbiome Essentials https://www.fertile-gut.com/products/fertile-gut
Code: PERI
2before https://2before.com/
Code: ANGE10
High-Performance Profile Quiz https://jessicaspendlove.com/quiz/
More about the podcast and me
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
We live in a digital world, and more and more the digital devices around us are having a negative impact on our lifestyles and performance when we don’t manage them correctly. To help me discuss why this is the case and how to combat it I have Australia’s leading expert on peak performance in a digital world, Dr Kristy Goodwin. Kristy’s keynote insights and inspiration are used by elite corporate clients in Australia and internationally. For senior executives, business leaders, human resources managers and staff who are always switched on, but rarely powered up, Dr Kristy provides the keys to lead, live and work more effectively.
She shares practical brain-based solutions to power up employees and leaders in the digitally-intense world they now operate in.
In this episode she share:
Key Quotes
“Many of us developed some really unhealthy digital behaviours in the pandemic out of necessity.”
“We are designed as humans for effort and recovery, we are not designed to work for 14 hours straight.”
“We often see rest as your reward, I say rest is your responsibility and it’s your right.”
More Information
The page to purchase the book is here and the code for free shipping is fsdd. You can access her Chronotype page here.
For all the info she shares, follow her on linkedin: https://www.linkedin.com/in/dr-kristy-goodwin/
More about the podcast and me
High-Performance Profile Quiz https://jessicaspendlove.com/quiz/
Everything about me can be found here: www.jessicaspendlove.com
If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://jessicaspendlove.com/services-guide/
Transformations, real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/
If you want to contact me directly, send me an email here: admin@jessicaspendlove.com
Hosted on Acast. See acast.com/privacy for more information.
