Stay at the Top

Week three of the Stay at the Top Summer Reset mini series is about simplifying.This time of year often triggers big plans and long lists of things to change. While it can feel motivating, it usually creates overwhelm before the year has even begun.In this episode, I introduce the concept of the domino habit. The one habit that, when done consistently, makes everything else feel easier. It is not about doing more. It is about identifying what carries the most weight for you right now.This episode will help you cut through the noise and focus on what actually moves the needle.In this episode, I cover:- Why the new year, new me mindset often backfires- The difference between reflection and unrealistic goal setting- What a domino habit actually is- Why small, repeatable habits outperform big plans- Examples of common domino habits for energy and focus- Why your domino habit needs to work wherever you are- The importance of having a plan B domino habit- How domino habits evolve across seasons of life- How to apply this concept beyond health into work, relationships and finances- Why momentum matters more than motivationKey Quotes“The domino habit is the one action that makes everything else feel easier.”“When that first domino falls, the rest follow more effortlessly.”“Effortless comes from momentum, not willpower.”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.

This week, the conversation dives into the overlooked power of holidays for building sustainable habits. You’ll learn why living reactively stifles meaningful change and why it's better to recalibrate than overhaul your life. Jess poses three insightful questions to help you envision your best self for 2026. The focus shifts to identifying desired feelings and aligning habits with your true identity, all while emphasizing progress over perfection. Get ready to embed impactful habits right now, not just at the year's start!

As the festive season approaches, the pressure can feel overwhelming for many. A mindset shift is introduced with the One Day Method, emphasizing that a single celebration shouldn't derail progress. The danger lies in letting one day stretch into many, disrupting habits and routines. Jess offers practical advice on enjoying celebrations while quickly returning to healthy routines. This approach isn't just for Christmas; it applies to all major events. Tune in for actionable insights and manage festive stress effectively!

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 can derail health, but it doesn't have to be that way. Discover the Trifecta framework for balancing nutrition, movement, and alcohol without sacrificing enjoyment. Learn why high performers often swing to extremes when their schedules fill up and how skipping meals can backfire. Jess shares morning anchors to protect your energy and appetite, plus practical strategies for navigating social events. Enjoy the festive season while maintaining your well-being with smart planning!

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!