Stay at the Top

Week five of the Stay at the Top Summer Reset series is about zooming out. So far, you have looked at your days, your weeks and the foundations that shape how you feel. This episode takes the next step and looks at the bigger picture: your year. Your yearly rhythm is about understanding when you operate well, when you tend to hit the wall, and when life outside of work asks more of you. It is abou...

Week four of the Stay at the Top Summer Reset series focuses on one of the most powerful and overlooked performance tools you have. Your diary. Most high performers do not struggle with motivation. They struggle with structure. When calendars fill up with meetings, deadlines and external demands, the behaviours that support energy and wellbeing are pushed aside. This episode is a reminder that wha...

Week three of the Stay at the Top Summer Reset mini series is about simplifying. This time of year often triggers big plans and long lists of things to change. While it can feel motivating, it usually creates overwhelm before the year has even begun. In this episode, I introduce the concept of the domino habit. The one habit that, when done consistently, makes everything else feel easier. It is no...

Week two of the Stay at the Top Summer Reset series is about lifting your head up and looking forward. In this episode, I share why holidays and downtime are often overlooked as one of the most powerful opportunities to build new habits. Not because life is perfectly structured, but because there is finally space. Less pressure. More capacity to think, reflect and experiment. This conversation is...

This time of year can feel full. Busy. And for many people, quietly overwhelming. Instead of taking my usual break, I created a special Summer Reset mini series to support you through the festive season, not add to it. Each week, same time, same place, I will be sharing a short episode with one simple tool, tip or tactic to help you reset and stay grounded heading into 2026. In Week 1, I introduce...

If you have been running hard all year and have not yet stopped long enough to feel it, this episode is your invitation to pause. In this episode of Stay at the Top , I share the exact end of year reflection framework I use personally and professionally to recalibrate before a new season begins. This year has been a completely new chapter for me, navigating early motherhood, returning to work soon...

What do elite sport and high pressure business environments have in common? Everything. In this episode of Stay at the Top , I am joined by Ezio Mormile. Ezio is a keynote speaker, mindset and leadership coach, and the creator of the Corporate Athlete Program, a framework built on eight pillars designed to help people operate at their best in demanding environments. Ezio works across boards, senio...

Busy seasons are not the problem. A lack of strategy is. In this episode of Stay at the Top, I walk you through the practical framework I first developed in elite sport to help athletes return to pre-season in peak condition, while still enjoying their off season. Today, I use this same framework with executives, senior leaders and clients navigating travel, end of year events, social commitments...

In this episode of Stay at the Top, I’m joined again by Dr Hayley D. Quinn, clinical psychologist, author and expert in compassion-focused therapy. We explore the shift from self-neglect to self-compassion and why so many high performers confuse sacrifice with strength. Hayley shares insights from her new book, From Self-Neglect to Self-Compassion , along with practical tools to help you move from...

In this episode of Stay at the Top , I explore why so many high achievers consistently place their own needs at the end of the line. This pattern rarely comes from lack of care. More often, it is habit, identity and conditioning. When your default is to carry the load, it can feel uncomfortable to direct care inward. Yet the research and lived experience are clear. Protecting your own wellbeing pr...

In this episode of Stay at the Top, I am joined by wellbeing and performance specialist Phil Wolffe , founder of Kinex Health. Phil has spent over 15 years helping organisations build cultures that actually support human performance. His philosophy is simple: wellbeing is a skill set, and when you upskill people and leaders, performance takes care of itself. We explore the biggest shifts happening...

How does having more energy sound to you? Not the short bursts followed by burnout kind of energy, but the stable, sustainable kind that powers your day and leaves something in the tank for life outside of work. In this episode of Stay at the Top , I’m sharing three simple, science-backed ways to work with your biology, not against it. These strategies will help you boost energy, sharpen focus, an...

In this episode of Stay at the Top , I’m joined by Dr Kate Mason, executive coach, communication expert and author of Powerfully Likeable: How to Be Powerful and Likeable at Work (and in Life) . Kate has worked with leaders across Google, Netflix, Uber and Microsoft, helping them navigate the fine line between being respected and being liked. In this conversation, we unpack how to balance authorit...

In this episode of Stay at the Top, I unpack why relying on motivation, feelings, or willpower is one of the biggest traps high performers fall into and why creating your personal operating system is the real unlock for sustainable energy and performance. Whether you’re leading a team, running a business, pushing your athletic limits, or simply trying to get more out of your days, having a framewo...

In this episode of Stay at the Top, I’m joined by Claire Richardson, an Advanced Pain Management Osteopath and pain clinician with more than 15 years of experience. Claire leads a team of seven practitioners across two private practices in Melbourne and runs Wayfinder Pain Consulting, her online clinic dedicated to helping people improve their quality of life while living with chronic pain. We exp...

In this episode of Stay at the Top , I introduce a powerful mindset shift that high performers know well in business but rarely apply to their health: A/B testing. In marketing and business, A/B testing is second nature. You compare two strategies side by side, measure the results, and double down on what works. But when it comes to health and performance, most people take a “set and forget” appro...

In this episode of Stay at the Top , I’m joined by performance psychologist Dr Jo Lukins, who brings decades of experience working across elite sport, the military, and corporate leadership. We explore the mindset shifts that sustain long-term success, why belief comes before competition, and how resilience is more than just bouncing back. Dr Jo shares wisdom from her 26 years with the North Queen...

In this episode of Stay at the Top, I’m breaking down six simple ways you can upgrade your nutrition without overhauls, restrictions, or complicated protocols. Nutrition is one of the four behaviours every single person does daily (alongside sleeping, breathing, and thinking). It’s not about what you cut out, it’s about what you add in and how small, consistent upgrades can fuel more energy, sharp...

In this episode of Stay at the Top, I’m making a bold call: every high performer should be using a wearable. For years, I sat on the fence. But after seeing the impact on myself, my clients, and the leaders and athletes I work with, I now believe wearables are one of the most valuable tools for sustainable high performance. Not because of the numbers alone but because of how they help you connect...

In this episode of Stay at the Top , I’m diving into an important question: Are your habits actually aligned to the season you’re in right now? It’s a trap so many high performers fall into—benchmarking themselves against their “best ever” version. Whether that’s training six days a week, working 12-hour days, or surviving on minimal sleep in your 20s, we often use that peak as our standard. But t...

After what was meant to be a short break turned into nine months, Stay at the Top is finally back. In this episode, I share a personal update on life, motherhood, business, and why it’s time to stop procrastinating and get the show on the road again. This episode is more reflective than usual. It’s about pulling back the curtain on what the last season has looked like for me: navigating the delica...

In this special and final episode of Stay at the Top Season 3, I’m reflecting on the season that’s been, sharing personal insights about my next chapter, and offering tools and reflections for anyone navigating transitions—whether in their personal or professional life. As 2024 wraps up, I know this time of year naturally invites reflection—on what’s worked, what hasn’t, and what needs to change....

As we approach the final sprint of 2024, the end-of-year chaos is in full swing. Workloads are high, social commitments are piling up, and energy levels are dipping. It’s easy for habits and routines to slip during this time, but small adjustments can make a big difference.  In this episode, I share strategies to help you stay focused, energised, and consistent so you can finish the year stro...

In this episode of Stay at the Top , I’m joined by Dan Haesler, a performance and leadership coach who works with elite athletes, corporate leaders, and educators to bridge the gap between wellbeing and high performance. We explore how self-awareness, emotional regulation, and consistency are the keys to thriving in high-pressure environments.  Dan shares insights from his work with the 4x pr...

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, man...