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.

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.

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.

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.

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.

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.

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.

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.

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.

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.