Stay at the Top Jess Spendlove

As you know, when it comes to ensuring high performance, I truly believe that nutrition is one of the absolute key items you should be focusing on.
But if you’re feeling a bit lost and unsure on how to do so, this episode is going to share 5 High Performance Nutrition principles that everyone can apply and leverage to enjoy their best quality life.
With these you will see more energy, better focus, better mood, and enhancement and quality of life in every single of facet of life.
In this episode I share:
 
-      Why you should do these 5 steps in the order I am listing them
-      The power of ‘finding consistency in the inconsistency’
-      How do figure out your frame work in order to allow consistency
-      Why you need to have a good source of protein at each meal and snack
-      Some measurement guides for the amount of protein to include in your meals
-      Examples at different kinds of protein foods
-      Why you should be incorporating Nutrition Periodisation
-      The power of including ‘all the colours’ in your diet
-      How to incorporate vegetables and fruit into your diet
-      How to step it up to incorporate ‘all the plants’ in your diet
-      Why people get it wrong when they hear 'all the plants'
-      How the plant points system works
 
Key Quotes
 
“If a meal and snack is brown and white, it's not complete.”
 
“Protein is key to retaining and gaining lean mass.”
 
“You are already eating, so imagine if you just learnt how to adjust what you are currently doing and had it work better for you.”
 
High-Performance Profile Quiz
https://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=en
You 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.

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 their
human 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 Sophie
You can find Sophie through her website: https://www.sophiescott.com.au/
Instagram: https://www.instagram.com/sophiescott2
Or youtube: https://www.youtube.com/channel/UCrscfB-ELC9paFawlWVaGzA
Take the high-performance profile quiz here
https://jessica-spendlove.mykajabi.com/Elite-Energy-Blueprint-Quiz 
 
More about the podcast and me
Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en
You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/
See my range of current services here https://www.jessicaspendlove.com/services
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 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 Quiz
https://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=en
You 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 Quiz
https://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=en
You 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 Quiz
https://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=en
You 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 Quiz
https://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=en
You 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.