Stay at the Top

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.

When it comes to nutrition, no one leverages it’s power quite like an elite athlete. They (along with their coaches) know that the best outcomes for wellbeing and performance can occur when you are utilising nutrition in its best form.But what exactly does this look like?For me and my clients this means using the 5 levels in a sort of pyramid plan and layering them on top of each other in just the right way so that they all work together.For this episode I want to give you a peek behind the curtain to see exactly what these levels look like and how you can use them as well.In this episode I share: -      How learning about nutrition can be compared to exploring a new city-      What a 'life audit process' is’ and why you should do it-      The 5 levels of the ‘performance nutrition hierarchy of priorities’-      Why we need to look at energy balance first-      The importance of timing and periodisation-      How gut health optimisation is also vital to your wellbeing and performance-      What exactly it means to look at your ‘performance levels’-      The areas and ways to look at supplements Key Quotes“If you’re not sleeping properly, not eating properly, if you’re not moving and you want to just layer in all the supplements they are going to be a drop in the ocean.”“Whether you’re an Olympic athlete, business owner or CEO, for you to perform at your best you need to be the healthiest version of yourself”Take the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz  More about the podcast and meIf you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-downloadFollow 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.

We’ve all experienced trying to start a new routine, only to be derailed by old habits. Habits can be both a powerful tool for starting new behaviours as well as a limiting behaviour that holds us back. And no one knows that better than Dr Gina CleoAs a trained dietitian, Gina noticed that her clients struggled to maintain their progress over time, much like those elusive New Year's resolutions.Driven by the desire to find lasting solutions, Dr. Gina Cleo pressed pause on her clinic and completed a Ph.D. at Bond University. It was there that she uncovered the transformative power of habit change and its potential to impact every facet of life.Now, Dr. Gina Cleo specialises in guiding people to transform their habits, whether it's for their health, technology usage, sleep routines, work and money-related behaviours, or relationship dynamics.In this episode Gina share:-      Why she got into the habit change space-      What exactly is a habit?-      Why do we form habits?-      The 3 stages of the habit formation framework-      How is a habit triggered in a person-      What is the process of forming a habit-      How do we as people form habits-      Popular myths around forming habits and whether or not they are true Key Quotes“A lot of people have heard it takes 21 days to create a new habit. The research is actually that it is from 21 days and it can take up to a year or 10 months to create a new habit.”“The simpler the habit you are trying to create, the quicker its going to be to develop.”“We don’t want our goals to look anything like our shopping list.”“Every habit has a trigger. If we remove the trigger then the habit no longer takes place.”More about GinaWebsite: https://www.drginacleo.com/Free Habit Course: https://habitchangeinstitute.mykajabi.com/masterclassBook: https://www.drginacleo.com/bookIG: https://www.instagram.com/drginacleo/Take 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.

Interested in having Jess speak to your leaders, employees or at your event? Book a discovery call here - https://jessicaspendlove.as.me/15minDiscoveryCallFor many of us, the only way we have known to operate is to work non stop until we reach the holiday.But after years of doing that I think many of us are starting to realise that the excess work we have to do before we go, combined with the extra work we have to do when we return, make holidays a poor form of recovery.There is another way that a lot of people are only just starting to discover. Micro forms of recovery are often simple, easy and can completely change our energy and kick burn out to the kerb.In this episode I share: Why micro recovery strategies are low hanging fruit for high performing individualsWhat a micro recovery strategy actually isHow to apply them into your lifeThe benefit of including these in helping to prevent burnoutSome of the ways I am seeing people trying to make changes this yearWhy the old way of high performing and recovering on a holiday isn’t working anymoreThe restorative benefits of micro recoveryThe advantages of micro recovery strategiesThe ultradian rhythm and 90 minute work cyclesThe exhausting way many of us start our weeks6 strategies that you can call on as micro forms of recoveryA personal example of how a house set up can influence your micro recoveryMy personal example of how I put in boundaries with my phone Key Quotes"For many, holidays don't seem to do the trick anymore”“Often the workload we scramble to wrap up before leaving and the mountain of work that greets us when we return can make the whole holiday thing seem a bit pointless.”"Eating lunch away from your work area can significantly improve you mood and cognitive function."Take the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz  More about the podcast and meIf you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-downloadFollow 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.

We’ve talked about how to handle the normal hurdles that might prevent us from maintaining a high performance lifestyle, but what about when something truly massive and unexpected comes up to throw us off track?This is something Ali Flynn has excessive experience with, having overcome a traumatic childhood, strokes, chronic illnesses and more to then launch and run 3 businesses while also becoming a triathlete.In this episode Ali share:Her personal background and how it started her journey to high performanceThe moment she had a stroke as a mother of 3 kidsThe massive high performance goals she set and achieved post strokeThe boundaries she put in place to help her avoid burning out post strokeHer advice for how to face adversity in a positive way and not become bitterHow to set your valuesHow she allowed different habits and activities in her life at different times depending on whether they served her or notHer non negotiables that allow her to prioritise herself and her healthHow she handles having to drop things when disasters and crises hitHer advice on how to transition to a new goal gradually and not suddenlyThe 3 things that help her stay at the top Key Quotes“When adversity hits you can get bitter or you can get better.”“If we focus on doing the small things often, we move the dial.”“How do we as an individual get so honed in on what our plan is and remove the outside distractions?”More about AliTo book an exclusive spot in Ali’s High Performance Leadership summit head here: https://www.trialtitudeperformance.com.au/registration1660014924140 You can listen to her podcast Challenges That Change Us here: https://podfollow.com/challenges-that-change-usYou can check out her facebook community herehttps://www.facebook.com/groups/challengesthatchangeusFollow on Instagram: @challengesthatchangeusOr check out her website: www.Challengesthatchangeus.comTake 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.

With the start of the new year many of you may have heard of the Netflix documentary “You Are What You Eat” and be considering changing your own lifestyle based on the results the program showed.Before you run out to the supermarket and buy every vegetable in sight and throw out every bit of meat left in your fridge and freezer, there is actually a fair bit to unpack and consider about this show. Just like with everything, we need to approach this with nuance and consideration, so this episode will be giving you everything you need to know when it comes to following the advice given in the show.In this episode I share: -      My breakdown of the study the show is based on and whether or not it is credible-      The key results and takeaways from the show and what it says about plant based diets-      What are telomeres and how the interventions in the show impacted these-      The big considerations to be aware of when taking the documentary’s results-      What you should do and not do after watching the documentary-      The different varieties of plant based food -      What is a microbiome and how does eating more plants help?-      Examples of plant based foods that are high in protein-      The mistake I saw people do after watching similar documentaries in the past Key Quotes“What is helpful is to eat more plant based food and increase the diversity of plants.”“Whilst the people on the plant based diet lost more weight, those on plant based diets also lost considerable amounts of muscle mass”“It's easier to eat more protein in animal based foods.”Take the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz  More about the podcast and meIf you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-downloadFollow 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.

Happy new year everyone!I’m sure you all have big goals and big dreams for the new year and in this episode I want to help you achieve them.No matter the goal or objective it is always wise to work smarter and efficiently rather than flat lining and trying to power through.In this episode I have 5 key tips you should definitely consider implementing this year to make your life easier and the journey to achieving your goals simpler.In this episode I share: -      3 simple sleep recovery tools to make sleep and energy recovery easier in 2024-      Some simple strategies to help you be proactive about your wellbeing rather than reactive-      My tip for how to combat the 3pm energy slump proactively-      One key strategy for how to start your day and ensure you have energy until the end-      Some specific metrics to consider with taking protein in the morning-      How to implement 90 minute cycles into your day and how they can help-      The importance of outsourcing and automating and how you can implement both in your day to day living-      An important planning factor to keep in mind to ensure workouts that you start during the break, continue during the year Key Quotes“The greater the deep work and the focus, the greater the recovery tactics and strategies that you want to put in place.”“Cultivating a consistent sleep routine is one of the best practices you can implement if you want to start to maximise your sleep.”“Instead of starting to take action when we are starting to feel tired. How about we put daily routines and rituals into our lives that support our body, mind and spirit.”Take the high-performance profile quiz here https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz  More about the podcast and meIf you’re interested in having me as a speaker you can find out more here: https://jessica-spendlove.mykajabi.com/speaker-kit-downloadFollow 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.

For our second deep dive interview of Stay at the Top we are joined by someone who has lived in a high performance lifestyle of General Manager or above for over 2 decades.If that’s not personifying ‘Stay at the Top’ I don’t know what is.Wayne Reuben has extensive senior leadership career in Pharma, Med-device (Optometry and Audiology) and FMCG and was the previous APAC Region President On top of that he is the previous founder/program delivery lead for HiWay Advanced Training and a certified Coach, AMC Mentor, DiSC Accredited, Podcast Host of “Hard Yards in Leadership” and Author. In this episode Wayne share:His early stages in his career and how working in the factory helped him in the later stage office jobs that he workedHis two decades working in the GM level and aboveHow he learnt how to work at such a high sustained level without breakdownWhat made him incorporate fitness into his strategy for maintaining his high performance lifestyleHow the physical fitness routine helped his mental fitnessWhy he always made time for a run without failHow his physical exercise also helped ensure he had good nutritionHis advice for others on how to put progress over perfectionThe tips and strategies he attributes to helping him stay at the top Key Quotes“It’s a gift that we don’t rise too fast because it does harden us and toughens us up and provides chunks of learning.”“You do actually have the power to say no to people when they say this is the program and to force your needs into the space.”“I came to realise that if I was going go for a run for an hour…I would always start with what are some of the things that are waying on my mind? And I’d bring them with me and then let them go.”More about WayneYou can hear more of the wisdom and stories Wayne gathers on his podcast Hard Yards In Leadership: https://podfollow.com/hard-yards-in-leadershipYou can connect with him on linkedin: https://www.linkedin.com/in/wayne-reuben-engage4performance/Or find out more about his coaching through the Curious Leaders Circle: https://www.curiousleaderscircle.com/Take 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.