Stay at the Top

This episode encourages reflection as a core performance skill. Learn about the Stop, Start, Keep framework for evaluating your year. Jess reveals her personal journey, including the need to separate work from family time. She discusses transitioning her baby to a cot and restarting her exercise routine. Cooking made a comeback as she commits to weekend meal prep. With a focus on maintaining boundaries and weekly yoga, this insightful guide helps listeners recalibrate and prepare for the upcoming year.

Ezio Mormile, a keynote speaker and leadership coach, shares insights from his Corporate Athlete Program, which applies principles from elite sports to high-pressure business environments. He discusses the eight pillars of performance, highlighting the importance of energy management and tactical awareness. Ezio draws parallels between sport and corporate structures, explaining the value of routines and emotional intelligence. He also emphasizes self-leadership, the significance of purpose, and practical tools for maintaining clarity and resilience in challenging times.

Busy seasons are not the problem. A lack of strategy is.In this episode of Stay at the Top, I walk you through the practical framework I first developed in elite sport to help athletes return to pre-season in peak condition, while still enjoying their off season. Today, I use this same framework with executives, senior leaders and clients navigating travel, end of year events, social commitments and festive celebrations.If your calendar is full of lunches, dinners, corporate events or travel, this episode will show you how to protect your health, energy and habits without saying no to your life.You will learn how to use my decision making tool, the Trifecta, to stay on track across nutrition, movement and alcohol and how to anchor your physiology with simple, repeatable habits that can hold even when life gets full.In this episode, I cover:- Why high performers default to extremes in busy seasons- The real reason routine falls apart when the calendar fills up- How the Trifecta works and why it helps you stay consistent- The most common mistakes people make with meals, alcohol and movement- Why skipping breakfast backfires and leads to overeating- Simple morning anchors that protect energy and appetite- How understanding your physiology helps you make better decisions- Practical tools to enjoy the season without undoing your progressKey Quotes“Busy seasons are not the enemy. A lack of strategy is.”“You can enjoy the festive season and look after your health. You can do both.”“You do not need perfection. You need anchors that support your physiology.”“When you understand your decision making tool, you can stay consistent no matter what the calendar looks like.”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/speaking/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.

In this conversation, Dr. Hayley D. Quinn, a clinical psychologist and author of From Self-Neglect to Self-Compassion, highlights the often-overlooked connection between high achievement and self-neglect. She discusses how societal conditioning leads ambitious individuals to mistake sacrifice for strength. Hayley shares practical tools for cultivating self-compassion, emphasizing the importance of awareness and value-aligned choices. Plus, she offers insights into overcoming self-criticism and leading with compassion to prevent burnout. A must-listen for anyone striving to balance performance and wellbeing!

High achievers often neglect their own needs due to habits and conditioning. This can lead to hidden costs like diminished energy and clarity. Saying yes too often drains resources, affecting decision-making and personal time. Self-care isn't indulgent; it's strategic for effective leadership. Implementing anchor habits and boundaries can enhance well-being and performance. Prioritizing oneself fosters better energy and relationships, ultimately benefiting both personal and professional spheres.

Phil Wolffe, a well-being and performance specialist with over 15 years in organizational health, dives into the transformative landscape of workplace well-being. He argues that well-being should be treated as a skill, emphasizing the importance of systems over one-off initiatives. Discover how sleep, movement, and nutrition are essential non-negotiables for performance. Phil critiques outdated Employee Assistance Programs and presents the case for proactive approaches. Learn why energy is the currency of life and how tiny habits can lead to big results!

Discover how to harness your biology for lasting energy and recovery. Learn why morning sunlight is vital for boosting mood and energy, while evening light can sabotage your sleep. Explore your sleep chronotype to optimize productivity and structure your day. Unlock creativity with regular brain breaks and enhance focus using simple breathing techniques. Embrace these effortless, science-backed strategies and transform your daily performance!

Dr. Kate Mason, an executive communication coach and world champion debater, helps leaders at companies like Google and Netflix balance power and likability. She discusses how power and likeability complement each other and provides insights on navigating the double bind women face in leadership. Kate shares practical tips on using language effectively, setting boundaries, and reframing confidence as an action rather than a feeling. Her insights are enriched with actionable strategies that empower listeners to enhance their communication and influence authentically.

Discover how relying on motivation can derail high performers and why a personal operating system is crucial for sustained success. Learn about five key pillars: nutrition, sleep, movement, stress, and recovery. Jess shares strategies for tackling common reactive habits and emphasizes the importance of setting predictable routines. Explore the benefits of a life audit to establish consistent habits, and how to adapt your system for different life seasons. Real client examples show the profound impact of small changes, proving that systems, not goals, drive long-term performance.

In this conversation, Claire Richardson, a seasoned osteopath with over 15 years in pain management, tackles the complexities of chronic pain. She clarifies the significant differences between acute and chronic pain, emphasizing that the latter often involves nervous system issues. Claire debunks common myths about rest and exertion, shares practical strategies for safe movement, and introduces the 'pain pizza' analogy to illustrate individual pain contributors. Her insights offer valuable tools for anyone navigating chronic pain.