Stay at the Top

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.

In this discussion, neuroscientist Paul Taylor, who specializes in stress fitness strategies, dives into fascinating ways to build resilience. He explains how controlled exposure to stress, including cold and heat, can enhance mental strength. Paul also shares daily habits for resilience, the importance of whole foods, and the benefits of resistance training. Plus, he emphasizes simple tools for tracking health and reframes challenges as opportunities for growth. His insights are backed by science and filled with practical tips that anyone can apply!

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.

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.

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.

Georgina Claxton, a leading physiotherapist and strength coach, shares her expertise on proactive health strategies. She emphasizes the shift from reactive treatment to preventative care, highlighting the vital role of movement and strength training. Discover how poor posture and breathing impact your well-being and the importance of regular exercise for long-term health. Georgina also discusses overcoming resistance to strength training, particularly for women, and how to find the right healthcare practitioners to support your journey.

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.

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.

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.

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.