High performance with Joe Sprange

Hosted by Joe Sprange

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Latest episode

Dec 2025

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EN-AU

About the show

My name is Joe Sprange. I’m a husband, dad, business owner, triathlete, kids rugby coach and I love talking to people. I started running in fun runs when I was six and I’ve recently completed my 50th triathlon. I’ve worked in Advertising and Marketing, but now I own my own personal training business. My goal is to be the best I can be as a husband, dad, triathlete, boss, coach, so I love asking others I respect those secrets on how they got to be where they are today. My passion is about finding the key to unlock potential. So that’s what my podcast is all about. I interview everyday people who perform at extraordinary high levels and collect a bunch of those keys and share them with you. This is High Performance with Joe Sprange, hit subscribe now to stay up to date with our latest podcasts.”

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25 recent

October 11, 2026Episode 655 min

High Performance with Joe Sprange - Ed Goddard

Send us Fan Mail Episode #6 Ed Goddard — Consistency, Progression and Enjoying the Journey Welcome back to High Performance with Joe Sprange. Today, my conversation is with a local legend around the streets of the North Shore, Mullet Man otherwise known as Ed Goddard, one of Australia’s leading distance runners. A City2Surf champion, multiple winner of the HOKA Runaway Sydney Half Marathon and a marathoner with a personal best of 2:12:52, Ed has come a long way since his first race at the local Mini-Mos in Year 6. For Ed, high performance means performing at his best and at a level that is competitive. His keys to delivering this are pretty simple: · Consistency - putting in the work every day - rail, hail or bad day. · Progression - continually seeking ways to learn, grow, and improve. · Attention to detail - looking at the technical aspects of his sport and how they can give him that important 1%. What stayed with me was how much enjoyment Ed gets from the journey itself, there’s the ambition to compete, but also importantly an appreciation for the process of getting better. In our conversation, we explore learning from failure, his determination to keep going and why he says he doesn’t know when to quit. Ed also reflects on the real sense of calmness he experienced during the HOKA Half. My favourite quote from our conversation: “The race isn't over till it's over, and that's good and bad.” For me, it’s a reminder to keep going when you’re behind and stay focused when you’re ahead. There’s still work to do until you cross the finish line. I hope you enjoy our conversation. I’d love you too drop your thoughts in the comments below. Until then legends! P.S. You can connect with Ed here if you’d like to follow his journey instagram.com/edgoddard3k

December 23, 2025Episode 559 min

High Performance with Joe Sprange - Bruno Alves

Send us Fan Mail Episode #5: Bruno Alves — Discipline, Focus, and Daily Excellence Welcome to Episode #5 of Season 3 of High Performance with Joe Sprange . Today, my conversation is with Bruno Alves , a Brazilian Jiu-Jitsu black belt and multiple-time world champion. It’s an inspiring look into his incredible journey - from arriving in Australia in 2011 with very little, to now leading an impressive network of 27 Brazilian Jiu-Jitsu academies . We go right back to the foundations of Brazilian Jiu-Jitsu: discipline, humility, and a relentless dedication to the craft. For Bruno, high performance is simple and demanding: performing above the average, not once, but consistently. His keys are: · keep learning · stay focused on your goals · have self-discipline The quote that stayed with me: “Get comfortable with the uncomfortable.” In this episode, we explore the mindset required to push beyond your limits, how to stay anchored to long-term goals, and why self-discipline is the engine behind every breakthrough. I’ve got some great guests coming up soon — more stories, more lessons, and more ways to elevate your own performance. So don’t forget to subscribe so you never miss an episode of High Performance with Joe Sprange . You can connect with Bruno Website: https://sjja.com.au/ https://sjjacrowsnest.com.au/about-us/bruno-alves/ Instagram: https://www.instagram.com/brunoalves_sjja https://www.instagram.com/sjjacrowsnest/

December 7, 2025Episode 41 hr 8 min

High Performance with Joe Sprange - Seve De Campo

Send us Fan Mail Episode #4: Seve De Campo — Consistency, Challenge, and Showing Up Welcome to Episode #4 of Season Three of High Performance with Joe Sprange . Today, my conversation is with Seve De Campo , one of Australia’s best Olympic cross-country skiers. This is one for the Cross country ski purists! Seve is focused in his approach; In our chat, he shares what high performance is to him: · Being the best version of yourself, · Being self-aware, · Being open to learning, and · Being willing to make mistakes along the way. He credits almost everything he’s achieved to one thing, showing up consistently . The quote that stuck with me: “It is most important to make a decision and stick to it.” If you enjoy conversations about resilience, growth, and the long game, Or you love cross country skiing like I do - this one’s for you. My next Week’s Guest is Bruno Alves , a Brazilian Jiu-Jitsu black belt and multiple-time world champion. It’s an inspiring conversation about his incredible journey arrived in Australia with very little to now running 27 Brazilian Jiu-Jitsu academies . Don’t forget to subscribe so you never miss an episode of High Performance with Joe Sprange . Connect with Seve Instagram: https://www.instagram.com/sevedecampo_official/ Strava: https://strava.app.link/dFbncRKTAYb Seve’s Supporters · Kästle Ski · Alpina Sports · ACT Academy of Sport (ACTAS) · Olympic Winter Institute of Australia (OWIA) · XTM Performance · Modd Sports · Splitkein Racing · Rulleskia.no If you’d like to connect you can find him at seve.decampo@gmail.com

November 17, 2025Episode 356 min

High Performance with Joe Sprange - Nick Farr-Jones

Send us Fan Mail Welcome to Episode #3 of Season 3 of High Performance with Joe Sprange. Today, my conversation is with Nick Farr-Jones, former Wallabies captain and Rugby World Cup winner. Nick has always been someone I’ve admired for his leadership, humility and composure under pressure. In our chat, he reflects on the lessons that shaped him, from being left out of the 1st XV at Newington College to lifting the Rugby World Cup with Australia in 1991. His story is a powerful reminder that high performance isn’t a destination, it’s a mindset. For Nick, the keys are simple but uncompromising: • Mindset - How good can I be? Never being satisfied • Discipline - You’re either in it or you’re not • Consistant Effort - Physical and mental In this episode, we explore: • What leadership under pressure really looks like • How to build trust and connection in a team • Why the best are never satisfied • The habits that keep champions grounded One moment that stuck with me was when I asked Nick what surprised him most about high performance.He said: “How few people achieve it. I know so many great sportspeople who never got close to reaching their potential - 99% of people miss out.” Nick’s perspective is shaped by both triumph and reflection. After winning Australia’s first Rugby World Cup in 1991, he and the team didn’t settle. They went on to beat the All Blacks and Springboks in 1992. This episode is a masterclass in leadership and legacy. Next up: Cross-country skiing has always held a special place in my heart. I was a successful junior racer growing up, a kid who dreamed of the Olympics, so the next conversation feels personal. I sit down with Seve de Campo , one of Australia’s top cross-country skiers, to talk about resilience, identity and what it takes to keep pushing forward when no one’s watching. Don’t forget to subscribe so you never miss an episode of High Performance with Joe Sprange. Connect with Nick Farr-Jones: 🔗 LinkedIn 🌐 taurusfunds.com.au

October 28, 2025Episode 252 min

High Performance with Joe Sprange - Owain Matthews

Send us Fan Mail Welcome to Episode #2 of season #3 of @highperformancewithjoesprange Today, my conversation is with Owain Matthews , a world champion age-group triathlete. He’s a husband, a dad, and a coach and he brings a deeply thoughtful approach to performance, both in sport and in life. Owain believes high performance is about delivering above an expected outcome. A former teacher, he places the process before the outcome , focusing on self-awareness , reflection , and a willingness to learn as the foundations for success. In this episode, we explore: Why reflection is the key to sustainable improvement How Owain balances ambition with family life The power of listening and asking questions Why failure is a step in the learning process One quote that really stuck with me was when Owain said: “In both my professional and sporting life, my ‘aha’ moment came when I started to improve a lot of different things, when I learned to ask more questions instead of telling everyone what to do.” Owain’s clarity and humility make this a powerful conversation for anyone striving for clear outcomes whether in sport, business, or everyday life. I hope you enjoy our conversation let me know what you liked most in the comments. Next up: I sit down with Nick Farr-Jones , former Wallabies captain and Rugby World Cup winner. Nick has always been someone I’ve admired for his leadership and composure under pressure. In our chat, he shares valuable lessons on teamwork, resilience, and what true high performance looks like — both on and off the field. Don’t forget to subscribe so you never miss an episode of High-Performance with Joe Sprange. Connect with Owain Matthews: Instagram Coaching Website

October 27, 2025Episode 11 hr 16 min

High Performance with Joe Sprange - Chris Turnbull

Send us Fan Mail Chris Turnbull - Purpose, Commitment, and the Power of Endurance Welcome to Season Three of High-Performance with Joe Sprange. This season, we’re diving into the world of high-performing athletes — people who push the limits of what’s possible. Episode #1 features Chris Turnbull , the second-fastest person ever and fastest Australian to run from Perth to Sydney. A 40-day journey across the country. I had the privilege of spending two days with Chris during his record attempt, and I can tell you firsthand - he’s an exceptional human being. For Chris, high performance is about clarity of purpose, commitment to the goal, and delivering outcomes with intent. Chris believes high performance is measured by how well you deliver against your objectives — and he credits passion and purpose as his key drivers. One quote that really stuck with me was his honest answer when I asked how he balances work, family, and running: “I juggle them poorly and drop them one by one.” It perfectly captures his humility and self-awareness — traits that underpin his success. If you’re someone chasing ambitious goals while balancing family life, this episode is a must-listen. I’d love to hear what resonated most with you, please share your thoughts in the comments. Next up: I sit down with Owain Matthews , a world champion age-group triathlete, husband, father, and coach. It’s a fascinating conversation about what drives his success and how he’s adapted his approach to elite sport through different stages of life. Don’t forget to subscribe so you never miss an episode of High-Performance with Joe Sprange. Connect with Chris Turnbull: LinkedIn Instagram Turnbull Adventures Strava Turnbull Engineering

July 24, 2024Episode 91 hr 7 min

High Performance with Joe Sprange - Tom Sprange

Send us Fan Mail Welcome to Episode #9, the grand finale of season two of @highperformancewithjoesprange! Today, I'm thrilled to chat with my big brother, Tom Sprange, who has been one of my heroes for as long as I can remember. To be honest, when I decided to do a podcast on high-performing people, Tom was at the top of my list for who I wanted to interview. It might seem unusual since he's my brother and we've shared countless conversations, but I knew there was still so much more to learn from his incredible journey and how inspiring it would be for others. Tom’s journey began as a lawyer handling high-volume insurance claims in Australia. Fast forward to today, and he’s a leading advocate for complex, high-value international disputes. Tom is a King's Counsel (KC) and the managing partner of King & Spalding’s London office. He also heads their International Disputes practice while still practicing law and providing top-tier advocacy and strategic advice. King & Spalding is ranked 22nd among global law firms. One of his colleagues describes Tom as “one of the very best litigators and advocates in the world.” Among Tom's legendary cases are Motorola v. Uzan, once the world’s largest fraud case, and the WADA v. Jack dispute, which was a groundbreaking moment for protecting the dreams of an innocent athlete and advancing legal standards to reflect scientific innovation., which he talks about in this episode. Tom believes that high performance in the legal world involves working at an elite level consistently over time, under intense pressure, and addressing complex strategic issues. His keys to success include: Talent: It’s a given. Timing: Knowing when to push hard and when to maintain control. Teamwork: The ability to work well with others. Balance: Sustaining high intensity over the long haul. Curiosity: A genuine love for what you do. Resilience: Mental fortitude and the ability to work through tough times. Tom also emphasises the importance of being kind to yourself to ensure long-term success and finding ways to nurture yourself outside of work. One quote from our chat that truly resonated with me is, "I have taken much more over the years out of failures and out of big dramatic losses than from things that have gone well." I’d love to hear your favourite insights from our conversation - drop them in the comments below! If you aspire to reach the pinnacle of the legal profession or excel in any high-performance field, this episode is an absolute must-listen. This marks the end of our second season, stay tuned for season three, launching soon! Don’t forget to hit subscribe so you never miss an episode. If you know someone who would make an incredible guest, feel free to DM me. Next season, we’re diving into the world of high-performing athletes. As you know, I thrive on conversations with extraordinary individuals so I can’t wait for this season we’ve got some excellent guests lined up. As Tom would say, “Be kind to yourself” and I’ll see you soon, kslaw.com/people/thomas-sprange linkedin.com/in/tom-sprange-qc-9b2b873/

July 24, 2024Episode 81 hr 11 min

High Performance with Joe Sprange - Amy Brown

Send us Fan Mail Welcome to Episode #8 of season two of High Performance with Joe Sprange . Today I chat to Amy Brown , a truly inspiring leader with a remarkable mission. Amy's mission was inspired by her father’s story and it is "to ensure access to opportunity for all, so every person can contribute to a better future for Australia”. Amy began her career as a lawyer before moving to the NSW public service to fulfill her mission. Over a decade, she took on various roles and played a crucial part in navigating NSW through the COVID pandemic. Leading the Department of Enterprise, Investment and Trade, Amy learned that leadership can be lonely, especially after a challenging turn of events. Despite intense media scrutiny in 2022, Amy remained professional, courageous, and composed. Now, she’s taken on an exciting new role as COO of Christian Education Ministries, overseeing 14 thriving schools, 3 dynamic childcare centers, and a distance education program across five states. In our conversation, Amy shares how she makes career decisions based on: Values: Knowing who you are, what you stand for, and what you want to achieve to make crucial decisions. Courage: Having the inner strength to step out of your comfort zone, take risks, and learn. Empathy: Understanding our imperfections to better see things from others' perspectives. My favourite quote from the episode: "Listen to understand not to respond" . I'd love to know your favorite bits from our chat in the comments below. If you're interested in high-performance strategies for managing challenging events, this episode is a must-listen. If you enjoy it, please leave a review—it makes my day to get your feedback! This is the eighth episode of season two, with the final episode launching soon. Hit subscribe so you never miss an episode. If you know someone who would make a great guest, feel free to DM me. Next season will feature high-performing athletes and it’s a cracker! https://www.linkedin.com/in/amy-brown-ceo/

July 3, 2024Episode 749 min

High Performance with Joe Sprange - Allison Rossiter

Send us Fan Mail Welcome to Episode #7 of season two of @highperformancewithjoesprange . Today I chat to Allison Rossiter who has spent 22 successful years at Roche diagnostics as the Managing Director of Australia. Allison lead her team through the pandemic, they provided Australia with 200,000 covid tests each week and they wrote the white paper that got rapid antigen test approved in Australia. When she's not trying to make the world better a better place, she is learning ballet or teaching herself to run 5 km's. Allison believes high performance is all about your culture and believes great culture need three things; - Purpose - you need to find your purpose in what you do - Passion - when you're passionate, work isn't work, it becomes part of your purpose - Courage - high performance doesn't come easy, it comes when you're out of your comfort zone. My favourite quote from the day is, "You don't have to be the best, but you have to do your best" and I loved how she used Dr Seuss' "Oh the places you will go!" to articulate the company's cultural transformation. I'd love to know your favourite bits from our chat in the comments below. If you are interested in what high performance keys you need to lead culture change, then you must listen to this podcast. If you do and like it, I'd be grateful if you left me a podcast review, it absolutely makes my day getting feedback! This is the seventh episode of my second series with more episodes launching soon. Don't forget to hit subscribe so you never miss an episode. If you know someone who you think would make a great guest then feel free to DM me, as you can tell I love talking to amazing people. https://www.linkedin.com/in/allisonrossiter/ Own Your Behaviours, Master Your Communication, Determine Your Success | Louise Evans | https://youtu.be/4BZuWrdC-9Q?si=AEWriYyS8tIWB-nr

June 4, 2024Episode 61 hr 8 min

High Performance with Joe Sprange - Adam Bennett

Send us Fan Mail Episode #6 of Season two of @highperformancewithjoesprange. Today I chat to @Adam Bennett Principal at Great Change Consulting and the author of Great Change – the way to get big strategy done . As a former NAB CIO, CEO and blue-chip management consultant, he has over thirty years of experience leading transformation. Adam is a champion of change. Adam believes to deliver high-performance you must first understand the way success is defined in your industry or field. Then, in order to deliver high performance, you need the right; - Mindset - Are you ambitious? Are you curious? Are you focused? - Mechanics - What you need to do, what is the process and plan. Adam talks in depth about to effect change you need to; - Understand leadership is a privilege - Have a strategy - Build a team - Have a thorough approach - Understand what successes looks like for you and your organisation. My favourite part was Adam's analogy about the wet rock and dry for growth and change, let me know what yours is in the comments below. If you are interested in how you can manage and lead transformation for high performance then you must listen to this podcast. If you do, and like it I’d be grateful if you left me a podcast review, it absolutely makes my day getting feedback! This is the sixth episode of my second series with more episodes come launching soon. Don’t forget to hit subscribe so you never miss an episode. linkedin.com/in/adam-bennett-72391522/ greatchangeconsulting.com.au/

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