The Health & High Performance Podcast

#21: GUEST EPISODE // In todays episode I chat with Ebony May PT and Nutritionist, owner of Ebony May Health and podcast host of the "Real Health Podcast". I jumped on Ebony's podcast only a few weeks prior to this recording and I just knew I had to have her come on mine!  Ebony is super passionate about health & fitness and finding your true aligned intentions when it comes to your health and fitness goals. We have an in-depth discussion about the importance of "finding your why" and using that to fuel your motivation towards your goals. We also talk about unapologetically setting boundaries for your own health & self-development despite peer pressure at times. Ebony also shares some tips for overcoming stress and overthinking to pay back some of that nasty "mental debt" that can build up and take up too much space in our minds. You can find Ebony on a range of platforms not only her podcast "Real Health Podcast" but also on YouTube where she regularly shares many health & fitness tips including her fitness journey. EBONY MAY 🎙️ Instagram: www.instagram.com/ebonymayhealth YouTube: https://www.youtube.com/channel/UC7TqQchNocuEp_ZVlbp0gUQ Podcast: https://podcasts.apple.com/us/podcast/real-health-podcast/id1438206896 WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#20: GUEST EPISODE // In todays episode I chat with Johnathan Hallinan, Founder & Managing Director of BPM Corporation and highly reputable property developer of iconic luxury building design and business developments. Johnathan has achieved much success in his +20 years of experience in the industry and shares some major insight into what it takes to achieve "ultra success" in any field of expertise.  Johnny shares his wise perspective on creating a sustainable lifestyle of work-life-balance and the importance of prioritising your health & wellbeing first. What does success mean to you?  What tools can you share that help you achieve work-life-balance? Do you have any productivity hacks that you do that make you more efficient in the day? These are just some of the questions we delve into, but whats most intriguing is his unwavering determination to achieve any goal he sets his mind to. Not only in his work life but in his health & fitness. Being no stranger to extreme dedication, Johnny entered the bodybuilding world and set his sights on a bodybuilding competition in which he got down to 3% body fat!!! Super interesting and nothing less than inspiring, you'll just have to listen to the full episode to learn more from Johnathan... JOHNATHAN HALLINAN 🎙️ Instagram: www.instagram.com/johnathanhallinan WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#19: SOLO EPISODE // I recorded this episode a few hours before jumping on stage for my 2nd bikini bodybuilding competition. In the last week of prep I had a lot of time to reflect on how far I have come and what life after the stage would look like for me. In this episode I share some of the habits and routines I adopted during my competition prep that I think whether you are competing or not, these habits should be apart of your lifestyle if you want to prioritise your health and fitness and start making progress in a rapid way! It shouldn't take a competition to value your health with the same consistency and resilience that being in a body building competition instills in you.  WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#18: GUEST EPISODE // In todays episode I chat with Lexie Sparrow Online Wellness Business Mentor and Podcast Host of the Alignment Activated Podcast.    I jumped on Lexie’s podcast last year to provide some productivity and wellness tips and strategies and now I’ve had the pleasure to invite her onto my podcast to share her extensive knowledge in business growth and alignment based on her own health and human design expertise.  I find Lexie’s approach to business so intriguing as she really taps into the unique characteristic's we all possess and how to work with, not against your strengths and how to really step into your power to take aligned action not only in your business but with your health & fitness goals too.   Your probably wondering what the hell Human Design at this point but keep listening because Lexie explains what Human Design is, the main Human Design types and some of the strengths and weakness of each so you might be able to identify which one you resonate with and learn something new about yourself and give you a new perspective of your work ethic and the decisions you make.    LEXIE SPARROW 🎙️ Instagram: www.instagram.com/lexie.sparrow WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#17: In this solo episode I talk about some of the mental struggles I have faced the past few weeks with feeling anxious and overwhelmed. I hope this episode brings awareness around what anxiety is, the different experiences people can have with it and some solutions I have found that have helped me overcome it. DOWNLOAD THE 14 DAY JOURNALLING PRACTISE https://www.jesslynspire.com/14dayjournallingpractise WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#16: GUEST EPISODE // In todays episode I chat with a friend of mine Jack Roberts, realestate and development agent and podcast host of RADIO by Jack Roberts.  He was basically the one who inspired me to really take the plunge and just take action to kickstart this podcast so I’m super grateful to have him as a friend and now guest speaker on the podcast.  We chat about a range of things and Jack shared his knowledge and passion for bio hacking your mind and body to optimise your performance. Something I’m always super keen to learn more about and exactly what this podcast is for.   We dive into the benefits of supplements such as Vitamin D and how your diet can impact your ability to absorb certain vitamins and minerals. Jack talks to his experience on keto, carnivore, fasting and we also touch on breath work and the tremendous benefits it has on your mental health.    JACK ROBERTS 🎙️ Instagram: www.instagram.com/jackroberts8 WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#15: GUEST EPISODE // In this episode I chat with Jansen Andrea semi-pro Ironman athlete, vegan chef and previous owner of the Vegan Shack.  I thoroughly enjoyed this chat I’ve known Jans through social media since the start of Covid so it was nice to catch up with him on Zoom to learn more about his unique and inspiring journey. His outlook on life is an absolute breathe of fresh hair and his positive aura is portrayed so naturally through his Instagram so definitely follow him if you need a lol on a Monday morning.  Jansen is a wealth of knowledge which simply stems from his passion and drive to try everything out for himself. He has similar beliefs to me about bio-individuality and that everyone should be the CEO of their own body and the best evidence or research is the one you trial for yourself.   This chat was super informative I learnt so much about different types of juicing, we hear about how we fasts, types of fasting, how to do a fast for optimal results.  Jans also shares his journey to becoming vegan, the benefits it has for him and his recovery as an endurance athlete. He also shares his conscious effort to reinforce positivity into his life through affirmations and his morning routine. JANSEN ANDRE 🎙️ Instagram: www.instagram.com/plantstrongjans WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#14: In this solo episode I talk about 3 life lessons that have helped me create a resilient mindset and have shaped my perspective on life and the opportunities that have come my way. Its a bit of a long solo episode so if you don't mind a little story telling, deep reflection and casual discussion about life and realisations that i'm sure many will be able to relate to, then you'll enjoy this episode for sure! ENROL NOW - THE HEALTH & HIGH PERFORMANCE COURSE IS NOW OPEN https://www.jesslynspire.com/healthandhighperformancecourse WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#13: In this episode I talk about a question I get asked all the time - "How do you stay motivated?". I talk about some of the experiences I had early on in my life that have influenced my work ethic today, how to change your mindset and the strategy I use to ensure I continue to progress every single day, especially on days I don't wake up feeling motivated (yes, I have bad days too!) ENROL NOW - THE HEALTH & HIGH PERFORMANCE COURSE IS NOW OPEN  https://www.jesslynspire.com/healthandhighperformancecourse WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#12: GUEST EPISODE // In todays episode I speak with Bec Cameron, Women's Health & Fitness Specialist and 4 x ICN Bikini winner.  Bec has a wealth of knowledge and experience within the health & fitness industry and learning about her journey to creating a successful online business is super interesting. As we hear about the twists and turns her early career takes, from studying law and sports management to following her true passion as a women's health & fitness specialist, we learn that its never too early or too late to pivot to create the life you want to live. We chat about the importance of having a night time ritual for better sleep quality, Bec's struggle with adrenal insufficiency and how to combat it, bikini comp prep, time management technique's and productivity strategies for juggling a busy schedule and much more. Bec's practical advice and highly disciplined lifestyle is sure to inspire you to take action and start adopting some of her strategies for a more productive and happy life! BEC CAMERON 🎙️ Instagram: www.instagram.com/bec_bfit WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#11: This episode is a quick check-in to see how you are progressing with those new years resolutions. It easy to veer off as we move through the festive season but its not too late to grab the steering wheel and get back on track. I also talk about creating true and aligned goals that not only make you happy and content but that will FULFILL you long term! WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#10: GUEST EPISODE // In todays episode I speak with Troy Thornton, highly reputable bikini comp prep & lifestyle coach and founder of the very successful Team Destroy.  Troy's resilient mindset and no bullshit approach is highly motivating and I just knew I had to have him on the podcast to learn more about his incredibly dedicated work ethic.  We chat about the importance of having a goals based approach in all areas of your life, the power of visualization and exactly what it takes to build a successful business. Troy takes me through a day in his life and has some pretty good advice about building self-awareness and some wise words to inspire you to get the f*ck after it TROY THORNTON 🎙️ Instagram: www.instagram.com/troyjthornton WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#9: GUEST EPISODE // In today episode I chat with Gabbi Nockles women’s lifestyle and comp prep coach. We hear about her very interesting journey into the health & fitness industry, how to set boundaries for your own health & mindset and Gabbis incredible road to becoming an ICN & IFBB fitness pro athlete.   We also hear about what a day in the life of Gabbi looks like right down to her incredibly regimented morning routine and night time routine to fully optimise her day.  Gabbi’s incredible mental resilience and dedication to achieving her goals is super inspiring and she’s just such a humble person I know you guys are love her and this episode so let’s get into. GABRIELLA NOCKLES 🎙️ Instagram: www.instagram.com/glutes_by_gab WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#8: GUEST EPISODE // In today episode I chat with Dan Kennedy PT, online health & fitness coach, head trainer at KIC and host of the well renowned Fitness & Lifestyle podcast, the list goes on..   Dan gives advice on his own experience of building a business out of passion for health & fitness, we learn about his battle with major injuries and how to overcome the negative mental impacts and some inspiring words about being bold and taking action despite the fear of failure.  Dan also takes us through some of his daily habits that allow him to stay motivated everyday through journaling, meditation, mindset exercises and routines. Danny is the perfect example of what taking small consistent action each day can really achieve.    Interviewing Dan was such an awesome experience, his podcast honestly is where I started listening to podcasts and it’s so surreal that I get to interview him for the very first season of The Health & High Performance podcast DAN KENNEDY 🎙️ Instagram: www.instagram.com/djkfitness Website: www.dannykennedyfitness.com WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#7: In this fun episode are give you a glimpse into how I how I start my days and what my morning routine consists of. Also included is a BONUS Healthy Habit & Tracker Ebook to help you create the perfect morning routine for you! Link down below. WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Healthy Habits & Tracker Ebook: www.jesslynspire.com/healthyhabitsoptin Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#6: In this episode I share 4 productivity apps that I use on a daily basis that help me manage my time in the most efficient way possible. These apps also help organise information in a way that makes it easy for me to find again and helps me to create a streamline workflow. WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Trello "Day-to-day" template: https://trello.com/b/BkgtOhKW Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#5: In this episode I discuss three books I read last year that really changed my perspective on things and made a big impact on my life. If you would like to add these books to your reading list this year, links to purchase the books on sale are below. WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 The Four Hour Work Week by Tim Ferris: https://amzn.to/3tgT1p7 Show Your Work by Austin Kleon: https://amzn.to/3j9Exmv High Performance Habits by Brendon Burchard: https://amzn.to/3pEw6SL Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#4: In this episode I share the reason why I've decided to compete again and commit to a 20 week prep. I also discuss how the industry has evolved since my last competition in 2015 and things you should consider as a first timer. WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#3: In this episode I share the 3 top productivity habits that completely transcended my performance every single day. Implement these 3 things into your life and try tell me you don't 10x your productivity!! WORK WITH ME 🧑🏽‍🤝‍🧑🏽 DM me @jessduchesne.coaching HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS 🔗 Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance

#2: Last year many of us were forced to "working from home". Mixing work life with home life came with its struggles and required a level of discipline in order for both to co-exist harmoniously. In this episode, I take you through 10 productivity hacks I adopted particularly whilst in lockdown that helped not only my productivity but my own physical and mental health. I also explain the meaning behind productivity and the 3 main interdependent components. HOW YOU CAN HELP 🙏 1. SUBSCRIBE 2. SCREENSHOT & SHARE this podcast on Instagram! LINKS Instagram: @jessduchesne.coaching Facebook Group: www.facebook.com/groups/healthandhighperformance