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.
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 Quizhttps://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=enYou 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.
12/2/24 • 25:32
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-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake the High-Performance Profile Quizhttps://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=enYou 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.
11/25/24 • 28:37
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 HaeslerWebsite: https://danhaesler.com/Dan Haesler’s Mental Skills Platform: https://playfearless.com/Instagram: https://www.instagram.com/danhaeslerLinkedIn: 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-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake the High-Performance Profile Quizhttps://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=enYou 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.
11/18/24 • 55:16
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 wellbeingKey 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-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake the High-Performance Profile Quizhttps://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=enYou 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.
11/11/24 • 32:18
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 TaylorInstagram - @paultaylor.biz Facebook - www.facebook.com/paul.taylor.794/LinkedIn - www.linkedin.com/in/paultaylor1971Website - https://www.paultaylor.biz/ Showreel - https://vimeo.com/853546200 Podcast - Paul Taylor PodcastYou can purchase his book Death by Comfort here https://www.amazon.com/Death-Comfort-modern-killing-about/dp/1922611506Book a high-impact no commitment 60 minute strategy session (available for November)https://jessicaspendlove.as.me/strategy-session-one-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake the High-Performance Profile Quizhttps://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=enYou 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.
11/4/24 • 55:27
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-hourBook an application call to discuss a coaching program if you’re an athlete, executive or leaderhttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake the High-Performance Profile Quizhttps://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=enYou 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.
10/28/24 • 35:31
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 KelliWebsite: https://www.drkellyrose.comLinkedIn & Instagram: @DrKellyRoseBook a discovery call with mehttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake the High-Performance Profile Quizhttps://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=enYou 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.
10/21/24 • 41:41
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 mehttps://jessicaspendlove.as.me/PersonalCoachingApplicationCallTake the High-Performance Profile Quizhttps://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=enYou 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.
10/16/24 • 20:14
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 ClaxtonYou can check out her website: https://www.georginaclaxtonphysiotherapy.com.auHigh-Performance Profile Quizhttps://jessicaspendlove.com/quiz/ More about the podcast and meEverything 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=enYou 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.
10/7/24 • 34:57
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-dayKey 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 Quizhttps://jessicaspendlove.com/quiz/ More about the podcast and meEverything 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=enYou 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.
9/30/24 • 32:24
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 longevityKey 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 Quizhttps://jessicaspendlove.com/quiz/ More about the podcast and meEverything 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=enYou 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.
9/23/24 • 36:19
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 Quizhttps://jessicaspendlove.com/quiz/ More about the podcast and meEverything 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=enYou 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.
9/16/24 • 28:55
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 Quizhttps://jessicaspendlove.com/quiz/ More about the podcast and meEverything 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=enYou 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.
9/9/24 • 25:23
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 herselfKey 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 Quizhttps://jessicaspendlove.com/quiz/ More about the podcast and meEverything 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=enYou 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.
9/2/24 • 27:35
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 Quizhttps://jessicaspendlove.com/quiz/ More about the podcast and meEverything 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=enYou 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.
8/26/24 • 22:22
Schedule a Personal Coaching Enquiry Call with Jess: https://jessicaspendlove.as.me/PersonalCoachingWelcome 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:Her background and expertise and how she ended up in burn outWhat it was like with burn out in a time where burn out wasn’t recognisedThe impact that burnout had on her relationships and herselfHer suggestion on a place to start on having a relationship with yourselfThe symptoms and signs that you are disconnected from yourselfThe parasympathetic nervous system and how we can down regulate it and manage itWhat Compassion Focused Therapy isThe three flows of compassionThe group coaching program she does and who it’s for 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 QuinnYou can check out her website: https://drhayleydquinn.com/ High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/ More about the podcast and meEverything 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=enYou 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.
7/8/24 • 46:54
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 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=enYou 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.
7/1/24 • 28:43
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:What led her into the work she's doing todayWhat menopause and perimenopause actually areWhat some of the key nutritional areas to focus on in the peri menopause phase of life areWhy she doesn’t suggest fasting for weight loss for mid life womenWhy resistance training is necessary for mid life womenWhy you need to track and record your menstrual cycleHer opinion on supplements 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 AngeliqueHer website: https://www.angeliqueclark.com.au/ Her Instagram: @angeliqueclark_nutritionFor some great deals, Ange has provided these links belowMicrobiome Essentials https://www.fertile-gut.com/products/fertile-gutCode: PERI2before https://2before.com/Code: ANGE10 High-Performance Profile Quiz https://jessicaspendlove.com/quiz/ More about the podcast and meEverything 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=enYou 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.
6/24/24 • 54:11
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:How she got into research on the effect of digital devicesThe serious accident that made her reconsider how she interacted with digital technologyThe actual physiological response that happens when technology sucks us inWhy digital detoxes do not workThe skill that trumps EQ and IQHow to use digital dashesThe sorts of digital guard rails and strategies workplaces should have in place 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 InformationThe 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 meHigh-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=enYou 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.
6/17/24 • 46:57
As you know, when it comes to ensuring high performance, I truly believe that nutrition is one of the absolute key items you should be focusing on.But if you’re feeling a bit lost and unsure on how to do so, this episode is going to share 5 High Performance Nutrition principles that everyone can apply and leverage to enjoy their best quality life.With these you will see more energy, better focus, better mood, and enhancement and quality of life in every single of facet of life.In this episode I share: - Why you should do these 5 steps in the order I am listing them- The power of ‘finding consistency in the inconsistency’- How do figure out your frame work in order to allow consistency- Why you need to have a good source of protein at each meal and snack- Some measurement guides for the amount of protein to include in your meals- Examples at different kinds of protein foods- Why you should be incorporating Nutrition Periodisation- The power of including ‘all the colours’ in your diet- How to incorporate vegetables and fruit into your diet- How to step it up to incorporate ‘all the plants’ in your diet- Why people get it wrong when they hear 'all the plants'- How the plant points system works Key Quotes “If a meal and snack is brown and white, it's not complete.” “Protein is key to retaining and gaining lean mass.” “You are already eating, so imagine if you just learnt how to adjust what you are currently doing and had it work better for you.” 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=enYou 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.
6/10/24 • 31:08
For this episode I am joined by the incredible Sophie Scott to talk about all things burn out and High Functioning Anxiety.SOPHIE SCOTT OAM is an international speaker, award-winning broadcast journalist,educator and TedX speaker.She specialises in using the latest scientific research to help people maximise theirhuman potential, mindset, and mental health.She has written two books, won numerous major awards for her journalism and sits on multiple Advisory Board for mental health organisations.In this episode Sophie shares:- Her life in journalism and how it led to the health space- Her personal experience with burn out- Her top two things for you to do when feeling burnt out- Why high performers are at high risk of burn out- Why high functioning anxiety is a problem- Her advice on resources for meditation- The importance of “the three c's” Key Quotes“If you love your job and you love what you do, you need to be even more cautious.”“It might’ve taken you months or years that got you into the state of burn out so it might take you a while to get out.”“Taking the small actions and being consistent, that’s what moves the dial in terms of how you feel.”More about SophieYou can find Sophie through her website: https://www.sophiescott.com.au/Instagram: https://www.instagram.com/sophiescott2Or youtube: https://www.youtube.com/channel/UCrscfB-ELC9paFawlWVaGzATake the high-performance profile quiz herehttps://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz More about the podcast and meFollow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=enYou can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/See my range of current services here https://www.jessicaspendlove.com/servicesIf you want to contact me directly, send me an email here: admin@jessicaspendlove.com Hosted on Acast. See acast.com/privacy for more information.
6/3/24 • 48:03
Today I’m going to be hitting you with some hard truths and I’m not going to pull my punches.There are 5 limiting beliefs I see or hear regularly that are actively getting in peoples way and preventing them from levelling up their performance.If you are doing one or all of these things there is a good chance you could be doing so much more, if you just stopped these mindsets.So hopefully, after this episode, you’ll have some awareness of how you have been holding yourself back and will be on the next step to finally achieving.In this episode I share: - Why limiting beliefs can affect you- How the limiting belief of ‘I’m too busy’ is stopping you- The ways to prevent being overcome by feeling busy- What happens when we think “I just need more time in the day’- The small ways we use up our time if we don’t plan- Why relying on 6-8 week challenges is detrimental to long term success- My strategy to use instead of the 6-8 week programs- Why saying “I’ll start when I’ve achieved a certain goal” actually undermines you- How you can avoid putting in the real work when you believe there is a magic bullet or supplement- Self-awareness is crucial for overcoming limiting beliefs and achieving personal growth. Key Quotes“There are no magic bullets, there is no magic diet or supplement that is coming to save you.”“Self awareness is the greatest super power that we can all have”“If we don’t take steps towards where we want to be, we are just kicking the can down the road” WAITLIST for NEW group program (launching late May) https://jessicaspendlove.com/group-course/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=enYou 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.
5/27/24 • 27:41
Today we are talking about why dedication and willpower are not enough on their own to change and maintain your ideal lifestyle.As I have hinted at in previous episodes, to make sustained change we need to need to focus on forming new habits and breaking the old ones, but even more importantly it is about forming new habits that we can set on auto pilot.So In this episode I’ll be giving more information on how and why you should be doing this as well as some good starting points.In this episode I share: - Why a lack of strategy and structure can make it hard to thrive- Why using willpower is not enough to sustain change- The reason that going from 0-100 won't work- The secret to gaining momentum- The importance of starting with a life audit process- Examples of a varied lifestyle that you need to account for when planning to change habits- Why having structure is not about becoming a robot with your habits- How everyone around you benefits from you using structure and not will power to maintain your lifestyle- Examples of some guard rails you can use Key Quotes “Even though it can be difficult to choose yourself, every single person around you benefits from you thriving.” “The goal really is about forming new habits, breaking the old and putting them on auto pilot so we don’t have to think about them.” “Stop beating yourselves up and thinking that the next version of yourself is out of reach.” WAITLIST for NEW group program (launching late May) https://jessicaspendlove.com/group-course/ 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=enYou 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.
5/20/24 • 24:37
This week I am talking 8 health hacks that can be used by busy humans to gain more energy, vitality and elevate the way that you are operating.These are little things you can implement that will have a significantly bigger impact on your day to day life and free you up to maintain your energy and continue to perform.In this episode I share: - What I mean by the term hack- The power of electrolytes and how to use them- The drink you should be having at the start of the day- What you should be doing the night before every day- Why you should set an alarm for your bed time- The best way to ensure you fit exercise and classes into your week- How to set a fitness routine when you struggle with routine- How you should be doing your grocery shopping to make life easier- Why outsourcing is so important and how to incorporate it into your life- The power of high protein snacks- What you need to be doing every day when it comes to your phone Key Quotes “I fundamentally believe to win the day it is about winning the night” “Once the week starts, as good as your intentions might be to go to the shops and stock up, often you’ll just find you’re relying on take away for the week.” “It’s not just about consuming water, but it is about consuming some water with electrolytes.” WAITLIST for NEW group program (launching late May) https://jessicaspendlove.com/group-course/ 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=enYou 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.
5/13/24 • 28:50
I have done my best to help provide all the information you need to make the best decisions around your nutrition and health, but sometimes, when we are short on time and energy, we just need to be told exactly what to do.So I am just going to give you the facts on what you should be eating. If you’re struggling to decide what your meals should be, I’m going to lay it all out so you can know exactly what to improve with your nutrition.No matter who you are, 80-90% of the principles I work with will apply to you so I’ll be including all of those and more in this episode.In this episode I share: The sort of people this episode is forThe ways the application of the universal principles can vary from person to personWhat the ‘All the elements’ principle isThe right kind of glucose to eatThe importance of healthy fatsThe best ratio of elements for your mealsWhy snacking can have the biggest positive impactThe mistake people make with the size of their dinnerMy step by step, through the day, guide on what to eatWhat you need to keep in mind if having a meat free lunchThe thing to keep in mind if you're eating sushi as a lunch or snackWhat you shouldn’t do with dinnerWhy you should have a snack in the afternoonWhat to include in your afternoon snacks Key Quotes “So while the principle is all the plants, the way in which we do that is going to differ from person to person.” “The goal here is to make sure every meal and snack has some colour in it.” “When it comes to dinner the main thing you're wanting to look out for is the size and also the timing.” WAITLIST for NEW group program (launching late May) https://jessicaspendlove.com/group-course/ 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=enYou 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.
5/6/24 • 28:04
This week I am shifting gears, and instead of talking from the expert space, I am having a personal episode and sharing the lessons and mistakes I have made from my journey.After doing a number of different podcast episodes as a guest I have identified some key takeaways from my story that can serve as lessons you can learn, rather than have to experience yourself.In this episode I share:- The time period 27 years ago that started my life trajectory- The point where I started to get very run down because of how hard I was working- How this experience helped me become a sports dietitian- The first sports opportunity I got after graduating- The impact that my mentor had on my career- The first mistake I made around the idea of hard work- How I made the mistake of thinking I was invincible- The danger of prioritising other people before yourself- How we can have it all and not burn out- Why I thought I was being healthy when I wasn't- How sickness was a big warning sign that I was doing things wrong- How all the ways I wasn’t caring for myself caused an 18 month recovery journey post covidKey Quotes “This isn’t about dedicating all of your time and energy to health and wellbeing, but this is about having your life work for you.”“There is no job, no business, no career that should come at the cost of your happiness as a human.” WAITLIST for NEW group program (launching late May) https://jessicaspendlove.com/group-course/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=enYou 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.
4/29/24 • 26:07
Welcome back to season 2 of Stay At The Top!I thought a great place to start this season on would be to discuss the 4 main warning signs that our body and brain give us when it comes to our health and wellbeing. If you are like my clients, chances are you’re living a busy, hectic life, often having to look after other people and this makes it very easy to miss these warning signs. So if you want to catch yourself before you fall, this episode is going to provide the signs to look out for and how to act on them.In this episode I share: Why the ‘energy crash and burn’ is one of the big warning signsWhat can cause the energy crash and burnHow to avoid or handle this change in energyWhy the one size fits all meal and exercise plans don’t workHow to figure out your individual routine to avoid the crash and burnWhy the actual craving for sugar is a warning sign for your healthWhy eating sugar doesn't actually help with your energy levelsHow gut issue work as the third warning sign for your healthWhat is often actually causing gut issuesThe importance of FODMAPSWhy low immunity and frequent illness is a big warning signHow under eating can lead to illness and bad healthMy experience with under fuelling and how it affected my performanceKey Quotes “I believe every single person has an operating system and a routine and d a rhythm that works for them.” “If you are getting sick often, take that as a huge sign from your body and brain that something is not quite right.” WAITLIST for NEW group program (launching late May) https://jessicaspendlove.com/group-course/High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/ More about the podcast and meEverything 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=enYou 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.
4/22/24 • 28:38
Can you believe we have made it to episode 20?This is the final episode of season 1 of Stay At The Top before I take a few weeks break.This episode brings everything from season 1 together, and also gives you some things to work on while I take a short breakToday I wanted to talk about Six high performing habits you should look to add, form or optimise in your life.In this episode I share: Why you need to implement a ritual or routine to start the dayThe different chronotypes and how your type will influence your ritual to start the dayExamples of different rituals you can haveWhat not to do as a ritual to start the dayThe importance of taking regular breaksWhat to actually include in a brain breakWhat not to include in a brain breakWhy you need consistency in meals and in sleepHow regularly you should be eating depending on your lifestyleHow to manage sleep consistency if you travel or have childrenWhy you need to ‘find your non negotiable’Examples of some non negotiablesHow to figure out how many non negotiables to include in your day and how to do soWhy you should have a ‘progress over perfection’ mindsetHow athletes use wind down routines Examples of what a wind down routine can includeThe one habit out of the 6 I recommend you pick if you can only pick one Key Quotes “If you start to consistently sleep within 30-60 minutes, that is going to have such a huge impact on how your energy levels are” “Taking a break means taking a break from having lunch at your desk.” Take the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-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=enYou 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.
2/26/24 • 34:20
Intermittent fasting and time restricted eating is a diet trend that continues to appeal to a huge number of people hoping to change their health and fitness.But is this the magic bullet to all your health problems or is it a gimmick that is leading people astray?As is often the case, the truth is somewhere in the middle.Today, I wanted to talk about the pros and cons and simply weigh in on this topic which feels like it is just getting louder and louderIn this episode I share: - How I've seen some people using fasting- What IF and TR actually is and what it does- The gut health benefits to fasting- Why time restricted eating is not the answer to fixing your gut health- Why these trends can be a band aid measure for some people- Who can benefit from using this- Who wouldn’t actually benefit from using fasting and why- An example of how fasting helped an afl player short term but not long term- What I require from clients before I consider fasting for them- The work out routines that fasting won’t work with Key Quotes“I'm seeing a lot of people subscribing to intermittent fasting as a way to put a band aid on their poor lifestyle choices.”“If you are someone training like an athlete, at a high intensity, maybe intermittent fasting isn’t the thing for you to be doing all of the time.”If you don’t address your nutrition and what you are eating, please don’t kid yourself and think, I'm intermittent fasting so I'm all good here.”Take the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz More about the podcast and meEverything 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=enYou 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.
2/18/24 • 28:32
When I take on a new client there is one thing I do every time before anything else. I do it before sitting down for a deep dive, I do it before planning, and it drastically accelerates their success.That one thing is a ‘life audit’ and today I’m going to explain exactly what that is and how you can do it for yourself as well.In this episode I share: - The first step that I go through with all high performing clients- What exactly is a "life audit"- What I as a support person get from an audit for my clients- How the information captured can change depending on the part of your life or year you are in- Where people go wrong when trying to achieve consistency- The most important thing to get from capturing life audit information- How a life audit can help with consistency- An example of how this audit works with athletes- The first step you can take to completing your own life audit Key Quotes“Since I’ve started using life audits with my clients the rate of which they have had success has been extremely accelerated.”“Fundamental to helping people achieve their goals, it's about consistency.”“A high performance life doesn’t have to be suffering, difficult or unenjoyable.”More informationIf you want to undertake a life audit for yourself you can use the template I work with here: https://jessica-spendlove.mykajabi.com/life-audit-templateTake the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz More about the podcast and meEverything 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=enYou 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.
2/12/24 • 26:46