Stay at the Top

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.

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.

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.

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.

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.