Grow By Design : Recent Episodes
Jess Greene
Here for good chats with interesting people across life, health, sport and business.
Learn how to achieve your goals, unlock a champion mindset and live your happiest, healthiest and most fulfilled self.
In this episode, I chat with Taylor Ryan, the founder of The Sports Dietitian.
We cover:
- The importance of proper fueling for athletes and the dangers of undereating and under-fueling.
- The difference between body composition goals and performance requirements.
- The impact of food and fueling for female athletes and how high intensity training can impact hormonal health and contribute to a loss of a females period.
- She addresses the psychological aspects of nutrition, stressing the significance of developing a healthy relationship with food and the value of self-reflection in achieving sustainable results.
- How to create new habits around food.
- The core pillars every nutrition / eating plan should include
- The role of carbohydrates and protein in an athlete's diet, including timing around training sessions
Throughout this conversation, Taylor provides practical advice for athletes from recreational to elite, on how to optimize their nutrition for peak performance.
Connect with Taylor:
https://www.instagram.com/the_sportsdietitian/?hl=en
https://thesportsdietitian.com.au/
This episode is brought to you by MJ Fitness
- For all your health and sports supplement needs.
- Use code JESSGREENE1 for a discount.
- This is the creamy rice I use
- Greens -This is the greens powder I use
Connect with Jess on Instagram
TikTok
jess@growbydesign.com.au
https://www.growbydesign.com.au/
In this episode, I chat with Scott Goble, my coach and one of the top IFBB bikini coaches in Australia.
In this episode:
- Scott shares his journey into bodybuilding, how he got started and what it was like to be one of the pioneering bodybuilders in the sport in Australia.
- We debunk common myths about waist trainers, water depletion and squats for bikini girls.
- We cover the importance of the big but sometimes forgotten elements of hydration, digestion, sleep and consistency.
- Scott also discusses his approach to coaching, including how he handles the mental challenges his clients face during preparation.
- We discuss what makes an elite athlete and the insights Scott has on what makes a great athlete
- How to judge how hard an athlete can push both mentally and physically
Find out more about Scott and Team Goble here: https://www.instagram.com/teamgoble_/
This episode is brought to you by MJ Fitness
- For all your health and sports supplement needs.
- Use code JESSGREENE1 for a discount.
- This is the creamy rice I use
- Greens -This is the greens powder I use
Connect with Jess on Instagram
TikTok
jess@growbydesign.com.au
https://www.growbydesign.com.au/
This week I had the absolute pleasure of chatting with IFBB Bikini Pro Phoebe Hagan!
Phoebe is one of the top IFBB bikini pros in the world, competing multiple times at the Olympia, the Arnolds Ohio and the Arnolds UK.
This is Phoebe's first external podcast of the year and we dive deep! I am so grateful for her honestly and vulnerability in this episode.
We dive into:
- Her decision to hit pause on competing and taking time to rediscover her love for bodybuilding
- The tough decision to admit she was burnt out and needed a break
- How reaching burnout impacted her and the mental toll of chasing pro-level goals
- The pressures of maintaining a goal once you reach it,
- How functional training helped her fall back in love with fitness and why prioritizing mental health is so important
- How Sandy Williamson and athletes like Simone Biles inspired her to choose herself
- How she is now finding the balance between life, fitness, and high-level competition while still chasing big goals
Phoebe was super real and raw in this conversation, sharing the ups and downs that we don’t often hear about. I know you’ll find her story as inspiring as I did!
Connect with Phoebe: https://www.instagram.com/phoebehagan_/
This episode is brought to you by MJ Fitness
- For all your health and sports supplement needs.
- Use code JESSGREENE1 for a discount.
- This is the creamy rice I use
- Greene -This is the greens powder I use
Connect with Jess on Instagram
TikTok
jess@growbydesign.com.au
https://www.growbydesign.com.au
In this episode, Katie turns the tables on me and asks the big questions!
- My key reflections after 8 years of bodybuilding
- How I balance a career, competing, relationships and life!
- Time-saving hacks including meal prep and beauty tips
- How I deal with social pressures and judgement from others.
- My reflections from the latest competing seasons and what my judges' feedback was
- My core values and how I use that to share how I show up in life!
- My current goals and my plans for my next show.
Connect with Katie
@itsmekatiebrock
This episode is brought to you by TMJ and MJ FITNESS
- These are the lifting straps you need in your life - TMJ (Use code JESSGREENE10)
- MJ FITNESS - JESSGREENE1
- TMJ - JESSGREENE10
Connect with Jess on Instagram
Grow By Design on TikTok
jess@growbydesign.com.au
https://www.growbydesign.com.au/
Stay up to date with all partnerships here
Emma Bowman is an IFBB Bikini Pro who has just returned from her most recent international circuit, competing in India and Taiwan.
In this episode, we chat all things bikini including:
- How Emma made the transition from being heavily cardio-focused to finding weightlifting and bodybuilding.
- The journey to winning her pro card and her pro debut
- Balancing life as a mum of three
- The importance of posing and the specific drills and mindset work she uses to improve her posing and confidence on stage.
- How she navigates coaching herself and implementing feedback from show to show
- The approach she is taking to streamline her physique to fit the IFBB bikini criteria
With candid reflections on body image and the pursuit of excellence, this conversation provides a compelling look into the world of competitive bodybuilding. Aspiring athletes and fitness enthusiasts alike will find motivation and practical advice in Emma's story of perseverance and success.
This episode is brought to you by MJ Fitness Use code JESSGREENE1 for a discount. Comment on this post to win a $50 MJ Fitness voucher
Connect with Emma:
https://www.instagram.com/emma_bowman_ifbbpro/
https://www.instagram.com/emma_bowman_coach/
Connect with Jess on Instagram
Grow By Design on TikTok
jess@growbydesign.com.au
https://www.growbydesign.com.au/
Stay up to date with all partnerships here
Katie Brock, a high-level CrossFit athlete, discusses her experience at the recent Torian Pro.
She reflects on the challenges of transitioning out of intense training. She shares her struggle with losing her menstrual cycle due to stress and overtraining, and her journey to regain her health through reducing training intensity and focusing on recovery. Katie opens up about the difficulty of finding purpose and direction after a major competition, emphasizing the importance of setting new goals and maintaining balance in life. She also talks about her career as a CFO and how she's learning to embrace a more flexible approach to fitness and life goals. Throughout the conversation, Katie provides valuable insights into the mental and physical challenges faced by high-performance athletes and the importance of adapting to different seasons of life.
Connect with Katie
@itsmekatiebrock
You can listen to the first episode with katie here: 59. Habits of a high-performer with Katie Brock - what it really takes to be at the top
This episode is brought to you by TMJ and MJ FITNESS
- These are the lifting straps you need in your life - TMJ (Use code JESSGREENE10)
- MJ FITNESS - JESSGREENE1
- TMJ - JESSGREENE10
Connect with Jess on Instagram
Grow By Design on TikTok
jess@growbydesign.com.au
https://www.growbydesign.com.au/
Stay up to date with all partnerships here
The post-comp and reverse dieting phase is often the most challenging stage of body building, and being 13 weeks post comp, Jess’ intention for this episode is to give you an honest insight into she navigates her post-comp diet and training.
Not only will you will get the run down of her latest season and the hardest parts of her off-season phase, but you’ll also finish this episode feeling uplifted and empowered about tackling yours. She shares so much valuable advice on creating a post-comp plan and how to handle each challenge with a champion’s mindset.
Connect with Jess on Instagram
Jess on TikTok
jess@growbydesign.com.au
https://www.growbydesign.com.au/
Stay up to date with all partnerships here
This episode is brought to you by MJ Fitness, use my discount code JessGreene1 for any of your supplement needs!
IFBB Bikini Pro Kate Carroll has been taking the world of bodybuilding by storm, competing four times this year at the Dallas, Miami, Mile High, and Klash Series competitions. She is now qualified for the Olympia after beating out the former x3 Olympia champion, Ashley Kaltwasser. We chat all about her rise to the top.
Kate talks about her unique introduction to bikini and how she first stepped on stage. The tanning issue that almost cost her a top 2 placing! Her success on the USA circuit, how she balances prep while working as a nurse and how her and her husband navigate their trainer-trainee relationship.
Connect with Kate:
@kaatestacey on instagram
Posing coaching here
Connect with Jess on Instagram
Grow By Design on TikTok
jess@growbydesign.com.au
https://www.growbydesign.com.au/
Stay up to date with all partnerships here
This episode is brought to you by Vitalzing
All natural, zero-calorie water drops. Use code JESSGREENE1 for a discount.
Mel Fletcher is an IFBB Bikini Pro, the NSW and Australia Overall Champion and Posing Coach who earned her Pro Card in May this year.
From unlikely beginnings after a deadly health scare, Mel has rocketed her way into the Bikini Bodybuilding world in the last few years, tackling setbacks, injury, and mental battles. Coming out the other side with her pro card, we talk about her pre-show lifestyle and training, what pushes her to be her best, as well as her tips for staying on the level post-season.
Connect with Mel:
@melfletcher__
Posing Coaching
This episode is brought to you by MJ FITNESS and TMJ APPAREL MJ Fitness use code JESSGREENE1
TMJ use code JESSGREENE10
My favs:
Creamy rice
Primabolics range
Grow By Design on TikTokGrow by design on Instagram Email me jess@growbydesign.com.auhttps://www.growbydesign.com.au/Stay up to date with all partnerships here
Jamie Simmonds is an elite CrossFit athlete from New Zealand, based in Abu Dhabi and currently living and training out of Sweden in preparation for the 2024 CrossFit Games.
Ranked 7th in the world as part of CrossFit Walleye Orka we chat all about her preparation for the CrossFit Games this year, the decision to train and compete as a team and her comeback after an injury ruled her out of the competition in 2023.
Connect with Jamie:
https://www.instagram.com/jgreenewod/?hl=en
https://www.instagram.com/qhptraining/
Jess on Instagram
Grow By Design on TikTok
Email me jess@growbydesign.com.au
https://www.growbydesign.com.au/
Stay up to date with all partnerships here
VITALZING WATER DROPS
Zero calorie, zero carb, all natural water and milk drops. Use code JESSGREENE1
TMJ APPAREL
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Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Welcome to Grow by Design, I’m Jess Greene and this is the podcast that helps you unlock your champions mindset. Whether it’s health, mindset, sport or life I am here to help you achieve your goals, live your best life and get sh*t done.
The new season is here with a new episode dropping every Tuesday!
This episode is sponsored by TMJ and MJ Fitness. Win a $50 gift card, share the podcast on Instagram and tag me!
Check out these past episodes:
- Phoebe Hagan
- Angelica Teixeira
- Coach Mark Carroll
- Tammi Robinson
- Joseph Mencel
Connect:
- Jess on Instagram
- Grow By Design on TikTok
- Email me jess@growbydesign.com.au
- https://www.growbydesign.com.au/
- Stay up to date with all partnerships here
This week I have the absolute pleasure of speaking with Phoebe Hagen an IFBB Bikini Pro from the UK and now living in Dubai, currently 7th in the world!
We chat all about
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Her journey from finding bodybuilding to winning her pro card
-
Her first few years on the pro circuit and finally getting her ticket to the Olympia and placing 7th.
-
What she did to find her look and how she implements judges' feedback.
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How she has found her best method of prepping to bring her best to stage
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How she manages both the mental and physical side of competing.
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Her tough decision to pull out of the 2023 Arnolds USA and why she put her mental health first.
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Her mindset coming into her 2023 season and what she is doing differently.
Phoebe has such a great outlook on bodybuilding and life and it was such a pleasure to speak with her, I know you guys will love this one.
Connect with Phoebe:
Instagram
Posing Portal
Say More Podcast
Shop VITALZING DROPS
Use CODE JESSGREENE1 for a discount and free shipping over $50.
Links
- Shop journals here with the code PODCASTFAM for 10% off
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
In this episode, I chat with Steph Kalms, IFBB Bikini pro and comp prep coach (My coach!)
We chat:
- All about her journey to winning her pro card and the ups and down she had to overcome.
- Her wins, reflections and lessons from her first pro season.
- The essentials to consider when starting a prep.
- The importance of understanding your worth and why when competing.
- Her philosophy as a coach and how she approaches a prep, lifestyle or offseason phase with clients.
- The lessons and insights she gained from spending time with top IFBB pros and judges and how that has shaped her coaching.
- Her mindset as an athlete and what she encourages her girls to focus on, in prep and out of prep.
- The challenges for Australian amateur athletes and why travelling overseas can be a great opportunity.
I highly recommend Steph as a coach, not just because she is a good friend and my own coach! but because she is so passionate about the sport and is always learning and growing as an athlete, coach and businesswoman.
We hope you love the episode!
Connect with Steph:
https://www.instagram.com/stephkafit/
https://www.instagram.com/stephkaaaa/
Listen and tag
Grow By Design on Instagram & Jess on Instagram
Links
- Shop journals here with the code PODCASTFAM for 10% off https://www.growbydesign.com.au/shop
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
Today I have the absolute pleasure of speaking with Phoebe Parsons, host of the Confessions of a Train Wreck podcast.
Along with her role as a podcast host, Phoebe is also a media and communications manager, a pilates instructor, a former radio host and so many other roles!
Phoebe is known for telling it like it is, sharing her wins, her highs, lows and all of her entertaining experiences along the way. We speak all about navigating life, careers, happiness and health in our 20’s and 30’s.
We cover:
- Why Phoebe chooses to have multiples jobs and how the diverse and sometimes chaotic week actually brings her more balance
- What has caused her to hit burnout before and the lessons that taught her
- The shock and benefit that covid delivered
- Why sometimes working in a job that is boring can be a great opportunity
- How the podcast was started and why it has kept her going
- How and why she chooses to share her life and her experiences through a podcast for thousands to hear.
- What to do when you don’t enjoy your job or want to chase your dreams
I loved this chat with Phoebe she has such a refreshing outlook on life it is truly infectious!
You can find her podcast on your favourite podcast platform - Confessions of a Train Wreck - https://omny.fm/shows/confessions-of-a-train-wreck
Connect with Phoebe here https://www.instagram.com/phoebeacp/?hl=en
Listen and tag me Grow By Design on Instagram & Jess on Instagram
Links
- Shop journals here with the code PODCASTFAM for 10% off https://www.growbydesign.com.au/shop
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
Part two of my egg-freezing journey (the harder part!)
I chat through:
- What the final few before my operation looked and felt like
- What happens on operation day
- How I have been recovering / not recovering
- Why my recovery is taking so much longer than I thought
- What I have been eating and doing to ease my stomach cramps and pains
- Why resting makes me anxious and how I am trying to ease my stress
- What my next steps look like
- My recommendations if freezing eggs is something you want to explore
You can find the first episode and the start of my journey here: https://www.buzzsprout.com/1100345/12973626
Shop Grow By Design journaling journals here with the code PODCASTFAM for 10% off https://www.growbydesign.com.au/shop
Links
- Grow By Design on Instagram
- Jess on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
Today I am honoured to be speaking with one of the most successful IFBB bikini champions, Angelica Teixeira!
Angelica has more titles than almost any other IFBB Bikini Pro, she is one of only two bikini athletes to win the Mr Olympia title more than once. She has won the Olympia twice, has 4 Arnold Champion titles, ha won the Asia Grand Prix, the New York Pro and Pittsburgh Pro - I mean she has won everything!
We speak about her journey from an amateur to the pro level and the wins and challenges along the way - she also answers the question about her comeback plans …..
We cover so much in this episode!
- How she overcame so much adversity to win her pro card
- What her ‘secret’ was to get in shape for her first shows
- How she approaches longevity in the sport and her offseason and in-season approach.
- Angelica’s mindset when she placed 31st (2nd to last) in her first Olympia
- Her tough decisions between competing and starting a family.
- How she views her role as an ambassador and role model in the sport
- Her advice and words of wisdom to both high-level pros and also amateur and aspiring bikini competitors
- Her transition into motherhood
- Finally an exclusive insight into her comeback plans ……
Angelica is such an incredible role model and ambassador for the sport of bikini, it was such an honor to speak with someone who is one of the greatest Champions in the sport but is so welcoming, lovely and down to earth.
Connect with Angelica here https://www.instagram.com/angelicaht/?hl=en
Listen and tag me Grow By Design on Instagram & Jess on Instagram
Links
- Shop journals here with the code PODCASTFAM for 10% off https://www.growbydesign.com.au/shop
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
Today's episode is with Denver Steyn, he is a natural bodybuilder and a lifestyle and contest prep coach.
We chat about sustainable dieting, fat loss, contest prep and training for your goals.
We cover:
- Denver's most recent bodybuilding shows - his reflections and lessons from competing across multiple federations and classes
- His post-comp protocols - not only the numerical markers he looks for but the physiological and physiological ones
- His post-comp dieting lessons and mindset challenges
- His philosophy towards dieting - both for himself and his clients - and how he makes this sustainable and successful.
- His view on clean eating, maco dieting, flexible dieting and meal plans
- We also chat through the challenges and decisions of being a natural bodybuilder and how we approach that from a mindset and a physical standpoint
This is a great episode not only for bodybuilders but anyone looking to optimise their health and wellbeing.
You can connect with Denver here:
https://www.instagram.com/coachdenversteyn/
https://denversteyn.com/
Shop journals here with the code PODCASTFAM for 10% off
https://www.growbydesign.com.au/shop
Links
- Grow By Design on Instagram
- Jess on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
This episode is all about babies!
Do I want them? Should I want them, what does it mean if I don't?
After finding out I have a low AMH level (egg count) my partner and I have been having these conversations and have decided to do an egg and embryo freeze cycle.
In this episode I chat:
- The tough reality for women that we do in fact have a biological clock that we need to consider
- How we made the decision to freeze eggs
- What scientific and biological factors swayed my decisions
- I share openly how I wasn't sure if I wanted kids and my fear of judgement from myself and society
- What my competing (and conflicting) goals are right now
- The pressures I put on myself in this process
- What the process of freezing eggs has been like, including the costs, the process and how I am personally feeling
- How I changed my diet and training to honor my body in this process
The Imperfects Podcast episode - https://open.spotify.com/episode/0lNF9hvBGxYEUMESuymPj9
To learn more about Ann Davidman, her work and her motherhood clarity course, follow this link: https://www.motherhoodisitforme.com/
Links
- Grow By Design on Instagram
- Jess on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
I had the absolute pleasure of speaking with Mark Carroll, one of the top online coaches in the world with thousands of people worldwide completing his programs. He also coaches top WBFF World Champions and bikini athletes.
In this episode, we discuss training, nutrition, life, business, mindset and more! Mark is someone I have followed for an incredibly long time and learnt so much from, both through social media and this conversation, this is jam-packed and I know you will love it:
We cover:
- How Mark first started in the fitness industry as a PT and how he evolved himself and his business to coach world champion bikini athletes
- His approach to training and nutrition and how this can be applied to your own goals and lifestyle.
- The importance of strength training for men and women.
- How he has his bikini athletes lifting heavy (almost 2-3x their body weight!)
- How to find your TDEE and individual calorie limit
- Why we shouldn’t rely just on willpower to achieve our goals.
- The importance of understanding the fundamentals and the basics when working towards your goals both in health and life
- What some of his biggest lessons have been over the last few years.
Connect with Mark here: https://www.instagram.com/coachmarkcarroll/
Carroll Performance: https://www.instagram.com/carroll_performance/
If you loved this episode take a screenshot and tag us on Instagram. If you leave a review and send it to me at Grow you will also go in the draw to win a Journaling Journal. Jess, Grow By Design, Mark
Links
- Work with me - Coaching packages
- Shop journals USE CODE PODCASTFAM FOR 10% OFF
- GBD Consulting - Business consulting
Join the community
- Community emails
- Grow By Design on Instagram
- Jess on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
How to get back on track when you fall off the bandwagon in pursuit of your goals.
Key ideas:
- Know that it happens to all of us!
- The key steps you need to take to get back on track as quickly as possible
- What not to do!
- The mindset you need to adopt to get back on track
- What actions and processes you can employ to overcome this
- How to stop self-sabotaging
- What the smallest possible goal is the best
- The self-love and tough love you need for yourself
- How to embrace and love the ‘suck’
Join the community
- Grow By Design on Instagram
- Jess on Instagram
- Email me jess@growbydesign.com.au
Links
- Work with me - Coaching packages
- Shop journals USE CODE PODCASTFAM FOR 10% OFF
- GBD Consulting
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
This week's episode is a Bikini BTS update - from the depths of the offseason!
I have a new coach, my training season is going well and big things are happening!
I have also had a lot going on with my work, my business, my health and my fertility so I give you an update on everything here and start a number of big conversations that I have been having recently.
In this episode:
- I share who my new coach is!
- Why I started working with her, what the key differences are
- What improvements and changes I have made this offseason.
- The details behind my current macros, nutrient focuses, training split
- What my offseason 1% habits are
- An update on my business and why I am now in the job market, did I fail?
- Some tough lessons about my fertility, my period and my hormones and what I am doing about them
- Our journey to freezing eggs and why we are doing it.
- The interesting conversations and thoughts my partner and I have had on this fertility journey.
To reach out to my coach, Steph Kalms:
https://www.instagram.com/stephkaaaa/
https://www.instagram.com/stephkafit/
Links
- Work with me - Coaching packages
- Shop journals USE CODE PODCASTFAM FOR 10% OFF
- GBD Consulting
Join the community
- Community emails
- Grow By Design on Instagram
- Jess on Instagram
- Grow By Design on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
In this episode, I speak with my dear friend Katie Brock, she is one of the fittest and probably the most hard-working person I know!
She is about to compete amongst the fittest CrossFit athletes in Oceania at the Torian Pro on top of that she is a highly qualified top-level accountant making big career moves in her firm and the industry. Her duality is amazing!
In this episode, we chat:
- How her training is going and what that looks like
- How she navigates her schedule to fit in her career and her sport
- The scarifies she has to make each day
- What drives her
- How she remains so disciplined
- What habits she has developed to support her high-performance mindset and goals
- How she manages her mental health and overcomes self doubt
- And so much more
This episode is jam-packed and I know everyone will take so much from this!
Connect with Katie https://www.instagram.com/itsmekatiebrock/
Follow the Torian Pro: https://www.instagram.com/torianpro/
Links
- Work with me - Coaching packages
- Shop journals USE CODE PODCASTFAM FOR 10% OFF
- GBD Consulting
Join the community
- Community emails
- Grow By Design on Instagram
- Jess on Instagram
- Grow By Design on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
Today's episode is all about understanding your relationship with food.
This is an episode I have wanted to record for a long time but have not known where to start, it is such a big topic! although something I am very well versed in - I have a degree in this!
If you are someone who has struggled to know what to eat, or you have a tough relationship with food and body image or anything along those lines this is the episode for you!
I have studied, worked and lived in this world for the last 15 years in my own personal food and body image journey, my life as an athlete, a passionate foodie, and a diet culture-recovered woman and also in my academic and professional careers - there is no one who understands food and our relationship with it quite like me!
This episode is the first in a series of episodes all about understanding, educating, healing and enhancing your relationship with food because even though it can be so complex it can also be very simple!
Links
- Work with me - Coaching packages
- Shop journals - USE CODE PODCASTFAM FOR 10% OFF
- GBD Consulting
Join the community
- Community emails
- Grow By Design on Instagram
- Jess on Instagram
- Grow By Design on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
Stay up to date with all partnerships here
Morning routines have moved from simply making your bed and eating breakfast to having a cold shower, exercising, meditating, doing your perfect make-up look and still being early to work!
Now I am not saying any of these things are good or bad in fact most of them have a really positive impact on your day but when you are trying to decide how and what you should do in the morning it can be a challenge!
We cover this in today's episode:
- Why it is important to have a morning routine
- Common misconceptions about morning routines
- When you should stay asleep
- What my morning routine looks like
- How my morning routine has changed over time
- How to design your ideal morning routine
- The best time to wake up
- My key pillars - something physical, mental, emotional and time-saving!
Make sure you tag me in your morning routines!
Download your free journal guide here:
Shop journals with the code PODCAST FAM
Show Sponsor: Vitalzing
Helping you drink more water, naturally!
- Zero carbs
- Zero sugar
- Natural flavour
- Sweetened with stevia
- So many flavours
Shop Vitalizing water drops using code JESSGREENE1 for 10% off and free shipping over $50
Links
- Work with me - Coaching packages
- Shop journals
Join the community
- Weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Grow By Design on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here!
This week's episode is with the amazing Tammi Robinson, she is an elite athlete of multiple sporting codes, an incredible coach, a world traveller, a podcast host and so much more. Tammi is incredibly passionate about helping others with both their mental and physical health. Personally, she is very open about her mental health, having bipolar disorder she has had to navigate incredibly challenging experiences to get to where she is today.
We cover all this in the episode:
- Her journey to becoming one of the fittest women on the planet.
- How she had to unpack and overcome her identity and ego as she moved away from being a competitive athlete
- How her upbringing and perfectionist mindset led to a story of never being good enough.
- How she found herself and her happiness after competitive sport
- How she manages her bipolar
- The challenges female athletes face when managing their health, hormones and their performance
- The importance of having the right people in your corner
- The importance of key health tools such as nutrition, sleep and rest and the impact that can have on your mental health and your athletic performance.
We cover this and so much more!
Connect with Tammi on Instagram: https://www.instagram.com/tamarind111/
The Process Programming https://www.instagram.com/theprocessprogramming/
Show Sponsor: Vitalzing
Helping you drink more water, naturally!
- Zero carbs
- Zero sugar
- Natural flavour
- Sweetened with stevia
- So many flavours
Shop Vitalizing water drops using code JESSGREENE1 for 10% off and free shipping over $50
Links
- Work with me - Coaching packages
- Shop journals
Join the community
- Weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Grow By Design on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
Today's episode is with Joseph Mencel, he is an IFBB men's physique pro, the CEO of Massive Joe's Supplements and TMJ apparel, an IFBB show promoter and MC and so much more.
This is a huge episode we cover all things competing, mindset, health and business.
You can expect:
- How and why he started bodybuilding
- What his journey to winning his pro card was
- How his current prep for the New York pro is going
- His advice to amateur athletes working towards their pro card
- How he balances life, business and competing
- How and why he started Massive Joe’s
- How he made the decision to continue with his own business after finishing University with Honours Degrees in Engineering and Law!
- His key business lessons
- His mindset towards growing, evolving and learning.
- Big expansion plans for Massive Joes, TMJ apparel and his competing goals moving forward.
This was an awesome conversation and Joe’s constant appetite for growth in all areas of life is incredibly inspiring. This is a must-listen for anyone wanting to level up.
Check out Joe on Instagram https://www.instagram.com/josephmencel/
Check out Massive Joes and TMJ apparel use code JESSGREENE1
Links
- Work with me - Coaching packages
- Shop journals
Join the community
- Facebook group
- Weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Grow By Design on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
In this episode, I chat with Anthony Noud from Awakened Lifestyles.
Anthony is an industry-leading coach who has worked with high-functioning humans and high performers for over a decade.
Having overcome teenage heroin addiction, obesity and a lifelong story of 'not good enough' to be a high performer himself, reaching peak performance as Natural Heavyweight Mr Qld in 2015, coaching thousands of people in Nutrition & Mindset to now leading an industry-leading Inner Work coaching business with a team of coaches leading thousands of individuals to live and perform at their best
In this episode we talk about:
- How to create meaningful change in your life
- How to navigate the health of information and self-help in our modern world and how to go from information to transformation
- How to find your purpose
- How to know and understand your story but not make it your only story
- How to find inner peace and fulfilment while still being the high-achieving human you want to be.
- What we can learn from nature and children
- How to connect with a purpose greater than yourself.
This is a powerful episode!
Connect with Anthony here: (Let him know you heard him on the podcast!)
https://www.instagram.com/anthonyinnerwork/https://www.awakenedlifestyles.com.au/
Competition! Win 1 of 5 journals
To enter:
- Listen to an episode of the podcast
- Take a screenshot
- Post it to your Instagram stories and tag @jessgreene1 & @grow_by_design
- Bonus entry if you leave a review and share it with me!
The winner will be drawn at the end of the month.
Links:
- Work with me - Coaching packages
- Shop journals
Join the community
- Facebook group
- Weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Grow By Design on Instagram
- Email me jess@growbydesign.com.au
Partnerships
- Shop TMJ apparel with code JESSGREENE1
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
14 weeks post-comp and I think it is safe to say the reverse phase is well and truly complete and it is time for the next season …. Training!
Today's episode is the first bikini update for 2023, with a lot to cover, including:
- How I managed my holidays and the silly season
- How my first Christmas 'off prep' went
- What happened when I didn’t go to the gym for two weeks!
- I reveal when my next show will be
- What my mindset is for this next season and why I don’t use the phrase “off-season”
- What my focus and core pillars are for this next stage
- What additional 1%’s I am adding to my routines and daily habits
- How I am managing my hormones post comp
- How I manage my body changing and putting on weight in the offseason
- Plus some HUGE changes and an announcement about my plans moving forward
This is a big episode!
Happy listening
Jess
Team mentioned:
Elite Health and Performance - https://www.elitehp.com.au/
Brendan - Kula Health - https://kulahealth.com.au/
Don’t forget to celebrate the launch of the podcast I am running a journal giveaway
Win 1 of 5 journals
To enter:
- Listen to an episode of the podcast
- Take a screenshot
- Post it to your Instagram stories and tag @jessgreene1 & @grow_by_design
- Bonus entry if you leave a review and share it with me!
The winner will be drawn at the end of the month.
Work with me - Coaching packages
Shop journals
Join the community!
- Join the Facebook group
- Sign up for my weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Email me jess@growbydesign.com.au
Partnerships:
- Shop TMJ apparel with code JESSGREENE1
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
Today's episode covers the three essential steps you must complete to achieve any goal.
This is the exact process I use to set and achieve my goals.
I have created this process from a lot of trial and error, my own lessons and wins, and learnings from other thought leaders in this space. I have combined all of this knowledge and experience into this practical and well-balanced process.
Today's episode covers:
- The three essential steps
-
- Clarity
-
- Game plan
-
- Mindset
-
- What achieving my weight loss goal taught me and why I wasn't happy when I got there
- The problem when your goal and your why are misaligned
- How to overcome your own self-sabotage
- How to set yourself up for success and design the ideal game plan for you
- How to find the balance between manifesting your goals and taking action
- How to overcome self-doubt and live in the energy of already achieving your goals
This is such a powerful process and I can’t wait for you to implement this and start achieving your own goals!
Books and people mentioned
- Relentless by Tim Grover
- Can’t hurt me by David Goggins
- The Universe has your back by Gabrielle Bernstein
- Atomic Habits by James Clear
Work with me:
https://www.growbydesign.com.au/coaching
Join the community!
- Join the Facebook group: https://www.facebook.com/groups/515117660691314/
- Sign up for my weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Email me jess@growbydesign.com.au
Partnerships:
- Shop TMJ apparel with code JESSGREENE1
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
Welcome to the first episode of 2023!
It is amazing to be back there are so many big plans for the podcast this year and I can’t wait to have you on the journey!
Along with a quick update and a few announcements today’s episode is all about the common misconceptions we have about goal setting. I work through the key ones and aim to debunk them for you so you have no excuse not to set your new goals!
Today's episode covers:
- A big welcome back!
- An update from my break and my plans for the new year.
- Common misconceptions around goal setting
- Why it is not too late to set your New Year goals
- Why sometimes setting smaller goals is better
- Understanding when and how to adapt your goals if needed
- The importance of recognising why you are tempted to change or give up on a goal.
Join the community - the podcast now has a Facebook group!
Join the Facebook group: https://www.facebook.com/groups/515117660691314/
Sign up for the weekly emails
Work with me:
Coaching and mentoring packages https://www.growbydesign.com.au/coaching
Stay connected:
- Sign up for my weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Email me jess@growbydesign.com.au
Partnerships:
- Shop TMJ apparel with code JESSGREENE1
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
Happy 50th show and last episode of 2022!
What a massive massive year it has been and I am finally admitting that I am ready to stop! I am burnt out, I am done and right now I just need a break.
I know I am not alone in this feeling so today’s episode is all about burnout!
- Why I am burnt out
- What made me finally accept that I am burnt out and how you can too
- Why I am not doing a ‘2022 wrap-up or lessons learnt episode’
- How I manage these burnout conversations with my coach
- What my training and diet looks like over the holiday period
- How a surprise trip to New Zealand is the break I needed
- The reason I do blood tests and speak to my doctor and naturopath after competing
- What my iron levels are doing and how that is impacting my energy levels
- Why going to bed at 7:30pm is the best decision adult me had made!
- What you can expect from me in 2023
This year was a big one so I really encourage you to take the time to rest, repair and just switch off!
Once you take this time to stop you will have so much more energy and attention to come back and create an even better 2023.
Finally, I am so grateful for all your love and support over this year - thank you!! Have an amazing holiday and the podcast will be back in mid-January!
Download your free journaling guide here
Shop your journal here
Check out my coaching programs here
Stay connected:
- Sign up for my weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
Partnerships:
- Shop TMJ apparel with code JESSGREENE1
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
The silly season is here! Did you know you can actually enjoy it without hindering your health and performance goals?
In today’s episode, I share my top tips for staying healthy over this time.
It can often be tricky to navigate all the various events, celebrations and occasions that we all have over this time. We want to enjoy and indulge but we also want to stay on track with our goals, whether that be performance, body composition, mental focus, energy or just general health.
It can be a challenge to know how to balance and manage all of this - especially as this time seems to run from November to January - it is almost 15-20% of our total year!
I cover:
- Why I prefer a ‘little bit of everything' over an ‘all or nothing approach.
- How I navigate saying yes or no to certain foods, drinks and occasions.
- Why it is important to keep exercising and how to fit this into your schedule.
- How I track my calories over this time and at certain events.
- How I can have my cheese, crackers and sauces without the guilt or the calories!
- My decisions around alcohol and how I manage this
- Some of my favourite low calories food swaps.
- What I do when I overeat on caramel slice
- The importance of making the most of the people, the events and the occasion - not just the food.
- How I mentally and emotionally manage this season and the mindset shift I want you to make
As promised these are my favourite low calories treats!
- Mingle sauces - you can buy these in Australia from Woolies and Coles
- Vitalizing water drops - the best water flavours on the market! Add to soda water or any other drinks for a low-calorie option - Use my code JESSGREENE1 for a discount
- No Calories, alcohol-free margarita
Remember you can now check out my packages to work with me, lets's make 2023 your best year yet!
Stay connected:
- Sign up for my weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
Partnerships:
- Shop TMJ apparel with code JESSGREENE1
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
Since leaving my corporate job a few months ago I have been busy creating and recreating myself, my business, my brand and what I want to bring to this world.
Now I can finally share all that I am creating!
I am incredibly passionate about helping you become your best self, helping you set big bold dreams and goals and giving you the tools to actually achieve them, I also have a unique skill set to not only support you and your business as well … So that is what I am doing!
By combining skills from various areas of my life, as an athlete, a businesswoman, and a mindset and wellness coach, I have created a mentorship system for business leaders, helping them to create and sustain health and wealth in both business and life.
In this episode I share:
- The lessons I have learnt in the last few months of creating my brand and finding my unique offering.
- Why I took the time to explore what I wanted to create
- My expertise in business and marketing
- How you can work with me to achieve your goals with my personal development services
- How I support business leaders to achieve health and wealth in all areas of life.
- My exclusive HEALTH and WEALTH mastermind event
Work with me - More details here:
Mastermind event!
Unlocking HEALTH and WEALTH in 2023
A 3-hour exclusive masterclass showing you how you really can have it all in business and life, without the stress and overwhelm!
Thursday 19th January 3pm - 6pm QLD time
Find out more and apply here
If this event feels aligned for you I would love you to apply, this is not to be missed!
To speak with me about coaching please email jess@growbydesign.com.au
Stay connected:
- Sign up for my weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
Partnerships:
- Shop TMJ apparel with code JESSGREENE1
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Stay up to date with all partnerships here
It has now been four weeks since I competed at Nationals and the time has flown by!
The hype of comp is starting to fade and the focus now shifts to an improved season.
The first few weeks after a show can be some of the hardest to get used to as an athlete, the goal has been and gone, your body is starting to change again, and you have to manage your relationship with food, training and motivation in a totally new way.
If you are not ready for this change it can be a big shock to the system, In saying that with teh right mindset, game plan and strategy it can also be the best time.
Here you get to switch back into a growth mindset and the real fun begins, in this episode, I share what my plans are to optimise my offseason
Prep Diaries #12 and Improvement season #1
- What my mindset has been like for the last month - the good and the bad
- What my feedback from the judges was
- What my plans are for this improvement season and when you can expect to next see me on stage
- What my training, diet, recovery and supplement protocol looks like now
- How I am planning to optimise my training to put on as much muscle as possible
- What my weaknesses are and how I am going to overcome them
- How I am managing my mindset around my body weight and fat increase and what my optimal post-show weight will be
I also announce two exciting partnerships that I know you are going to love!
Connect with the team at Elite Health and Performance https://www.elitehp.com.au/
Partnerships:
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1 for free gift with purchase
- Core Nutritionals (Worldwide) JESSGREENE for 20% off
- Shop Vitalizing water drops using code JESSGREENE1 for 10% off
- Shop TMJ apparel with code JESSGREENE1
- Stay up to date with all partnerships here
Stay connected:
- Sign up for my weekly emails
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
Mental health is something that impacts each and every one of us. Some more than others and everyone's experience of mental health is different, but we are all human and we all have experienced positive and negative experiences, thoughts and moments every day and throughout life.
In today's podcast, I share the top 5 things I do to help manage my own mental health. These are small habits and mindset hacks that I use to help shift me from having a bad day to having ‘bad or tough’ moments within a good day.
In this episode, I cover:
- My top 5 habits...
- Journaling, a morning routine on my own, getting into nature, allocating worry time and being around good people
- I discuss why meditation is not on my list.
- Why I struggle with meditation and coming to terms with not doing it
- Understanding you have the ability to choose your thoughts and emotions and how you can actually do this
- How I journal at the moment and where to start if you want to try it
- The traps of modern-day apartment living and why that is detrimental to our mental health
- The chemical reaction of sunshine on our bodies and why it is so important
- How and why I created a low tolerance to complaining
- The underrated value of comfortable silence with people you love
- Why choosing who is around you is so important to our own emotions
We all need to find the habits and the mindset shifts that best work for us and our current situation but I really encourage you to give these a go and try them in your life to see the impact they can have.
Remember, If you do have serious concerns for your mental health or that of someone around you make sure you speak with a medical professional.
Sending you all love and happiness!
You can check out my journal and guides journaling audio here and shop now!
Stay connected:
- Sign up for my weekly emails!
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
- Shop TMJ apparel with code JESSGREENE1
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1
- Core Nutritionals (Worldwide) JESSGREENE
- Shop all partnerships here
Post-comp blues are a real thing! For most people, the phase immediately after a show (or any major goal) can be a really challenging time and often it is a rollercoaster of emotions that we are not ready for.
It is incredibly normal to feel lost when a major goal or milestone is over. This experience is amplified when coming out of a bodybuilding comp and you also throw into the mix a reverse diet phase, gaining body weight and fat, a change in routine and a change in hormones and energy levels. There is a lot going on there for our mind and body!
However, with the right mindset and game plan it is also the best time! We are able to make amazing progress in the gym, we are eating more, we are feeling better and life returns to a more maintainable routine.
Having been through 14 shows over the last 8 years I have had my fair share of post-comp experiences, good and bad.
In this week's episode, I share my tips, experiences and lessons:
- How I manage my food post-comp
- What to expect mentally
- Why I get so frustrated when people tell me to eat ‘normally’
- Why it is so important to keep checking in with your coach
- Ways to manage the post-show cravings
- What to do if you do binge eat and go off plan
- How to keep your motivation for the gym
- How to use this time to optimise your growth season and smash your improvements
- How to hold yourself accountable
Post-comp and reverse dieting can definitely be the hardest part of prep and if you are having a tough time make sure you reach out for help.
In saying that it can also be amazing if you choose it to be, it is all part of the bodybuilding process so as much as it is challenging try to embrace it!
Stay connected:
- Sign up for my weekly emails!
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
- Shop TMJ apparel with code JESSGREENE1
- Shop Core Nutritionals
- Massive Joes (Aus) JESSGREENE1
- Core Nutritionals (Worldwide) JESSGREENE
We all know the analogies about ‘filling up our cup’, ‘not pouring from an empty cup’ and the importance of ‘keeping our cup topped up’ but how often do we actually think about what that means?
After a beautiful walk in the sunshine with a dear friend of mine, we got talking about this idea and this analogy and how it actually can be used to give some very good life advice!
So after a quick google and some thinking, to me filling my cup means replenishing my physical, mental and emotional energy, it refers to my happiness levels and how abundant and nourished I feel.
In this episode, I go a little deeper on the concept and highlight how you can fill your cup in a more nourishing way, what that means for the people around you and the mistakes you are making right now when you are trying to fill your cup (or not!)
We cover:
- How to navigate the upcoming silly season and keep your cup topped up
- What to do when you no longer feel full and abundant
- The key reasons your cup feels empty
- Why it is so important to fill your cup before you try and fill others
- The concept of resetting the cup and what you actually fill it and your life with.
- The importance of taking out what is leaving a stale aftertaste.
- The importance of looking at the cup itself (YOU!)
- What to do if you have a leaky cup (ie YOU!) and you are no longer capable of holding everything you are asking of yourself.
This analogy holds itself very well to this concept and I hope this interesting and light-hearted angle gives you something to think about!
Stay connected:
- Sign up for my weekly emails!
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
- Shop TMJ apparel with code JESSGREENE1 https://massivejoes.com/apparel
- Shop athletic greens and get a one-year supply of Vitamin D3+K2 & 5 free travel packs of AG1. https://fbuy.io/ag/kqaxt8he
Just like that show day has been and gone!
After 7 months, 32 weeks, hundreds of hours in the gym, a lot of meal prep and countless hours posing in a bikini another season is all wrapped up!
After feeling slightly disappointed at my placing and my package at the QLD state show I made it my mission to work as hard as I possibly could between shows and bring my absolute best to Nationals. I think that was mission accomplished!
Show day with all of its glamour and shine is such a fun way to celebrate all the hard work and sacrifice you have made throughout the journey getting there. However as all bodybuilders know, show day isn't the end of the road or the end of the hard work. Post-comp comes with a whole new set of mental, physical and emotional challenges.
To be honest this episode was a tough one to record as I am still processing all my emotions from my season and show day myself let alone knowing how to articulate them but I gave it my best go and I hope it helps you navigate your own journey!
In this episode I cover:
How I went at Nationals
- What I loved most about show day
- Why I felt like anything but a first was a failure and how I overcame this
- What my post treats were!
- How I manage my post-comp meals, diet and my mindset around food
- What my offseason plans are
- When I next plan to step on stage
- How I manage post-comp blues and things to be mindful of when you finish competing
- Tips to staying on track in your offseason.
- Summary of my total season and how I am feeling now.
If you need someone to speak to about your own post-comp journey or relationship with food make sure to send me a message or connect - I am always here to support!
Stay connected:
- Sign up for my weekly emails!
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
- Shop TMJ apparel with code JESSGREENE1 https://massivejoes.com/apparel
- Shop athletic greens and get a one year supply of Vitamin D3+K2 & 5 free travel packs of AG1. https://fbuy.io/ag/kqaxt8he
This week's episode is all about self-sabotage and how to overcome it.
You know the feeling you set a goal, you read the books, you listen to the podcasts and you know all the theories, you know WHAT to do but somehow you are not doing it, you are still in the same place and not moving any closer to your goals.
Today I put an uncomfortable question to you … Why do we do what we do, when we know what we know.
We know we should choose the veggies over the icecream, do the cold shower, get up in the morning for the walk but we don’t
Why do we break the promises that we make to ourselves?
We do things even though they don’t align with our goals, we let ourselves take shortcuts.
BUT it doesn’t have to be this way, we cover:
- How to understand WHY we self-sabotage
- How to identify the signs when you start to self-sabotage
- Practical tools to stop and choose a new outcome
- My own experiences of self-sabotage and how I overcome it
- Why our own laziness is costing us our goals
- How to practice doing hard shit!
- Understanding your own non -negotiables
- The importance of changing the way you speak to yourself
- How to take action and set yourself up for success
- Loving yourself enough to take action
I hope you find this episode interesting and inspiring, know that you can break the cycle of self-sabotage and take action towards your goals.
You are worthy!
Stay connected:
- Sign up for my weekly emails!
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
- Shop TMJ apparel with code JESSGREENE1 https://massivejoes.com/apparel
- Shop athletic greens and get a one year supply of Vitamin D3+K2 & 5 free travel packs of AG1. https://fbuy.io/ag/kqaxt8he
The time between shows is magic, it is the perfect opportunity to get feedback, analyse where you can improve, and make small changes with massive results … but it can also be incredibly tough mentally and physically!
It is the eve of my third and final show for the season but I wanted to make sure I get this episode out and bring you on the journey!
In this episode:
- I give you a summary of my state show and how I felt after the show
- What areas I needed to improve on
- What my feedback was
- How I overcame my dark moments in this last week and the tough mental and physical challenges
- My views on quitting
- The importance of having goals you can control the outcome of
- Where my mindset tripped me up last week
- What my plan was between shows and how I made improvements
- How I changed my mindset and made a new plan when I didn’t get the results I wanted
- How I am feeling for Nationals and what my new plan is
I am so grateful for everyone's ongoing support and can’t wait to show you my final stage look!
If you want to be the first to get info on the Grow By Design journal you can sign up here! Grow By Design Journal sneak peek
Stay connected:
- Sign up for my weekly emails!
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
- Shop TMJ apparel with code JESSGREENE1 https://massivejoes.com/apparel
- Shop athletic greens and get a one year supply of Vitamin D3+K2 & 5 free travel packs of AG1. https://fbuy.io/ag/kqaxt8he
Welcome to episode number 40!
This week is all about happiness, in a world that feels very confusing, scary and uncertain right now I want to bring you an episode as a reminder that you can and should prioritise your happiness.
Underneath all of our goals and dreams and hustle really does just lie the desire to be happy, content and fulfilled as humans.
In today’s episode, we discuss
- A quick update from my latest results in my IFBB state show (keep an eye out for the next episode with a full update)
- Why happiness lies at the centre of our goals and dreams
- The conscious decision we need to make everyday to see, acknowledge and enjoy happiness
- How to make happiness a habit and rewire our brain to find it in everyday life
- How to bring awareness to your happiness
- Planning and amplifying your happiness moments
- Getting comfortable when the things that make you happy grow and change
- What to do when something no longer brings you happiness
- Why finding creative new ways to bring joy and happiness into your life is so important.
I hope this episode is a powerful reminder that you get to choose happiness each day, that there is an opportunity to rewire your brain to see the good and the joy. In a world as crazy as our right now that is so important!
Take a screenshot of this episode, share it on your story and let me know the three things that make you happy!
Download the story template here
Stay connected:
- Sign up for my weekly emails
- Follow Grow By Design on Instagram
- Follow Jess on Instagram
- Email podcast@growbydesign.com.au
- Shop TMJ apparel code JESSGREENE1
- Use this link to Shop Athletic Greens and get a one year supply of Vitamin D3+K2 & 5 free travel packs of AG1
Peak week is here!
The hard work, the grind and the depletion is done, I am on track, where I need to be and the journey for my last week until stage time is underway!
In this episode I cover:
- Why last week was the toughest week of my whole prep
- Why I started my depletion early
- What my calories are for peak week
- What I do about my water and sodium levels in peak week
- How I balance my training
- What foods I eat and don’t eat this week.
- My current mindset and how I stay on track (even when I crave Noah’s burgers!)
- What my plans are after the show - plus some sneaky inside news that is just for the podcast fam!
- I have some Q&A’s to cover
- I also share news on my new mindset and coaching services!
If you are interested in working with me for mindset and personal development coaching, you can message me on Instagram or email me jess@growbydesign.com.au and let's chat!
My team:
- My coach - Nathan Wallace
- Chiropractor - Jake Smith
- TMJ Apparel - Code Jessgreene1
Stay connected:
- Sign up to my weekly emails!
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
My full career story!
How I landed all my dream jobs, which ones were amazing, which ones were hard work, which ones I got fired from, all the juicy details.
My career to date has been such a huge part of my life, (it was my full-time ‘day job’ obviously!) and is something I am incredibly proud of but not an area of my life I have ever fully shared.
In this episode I cover:
- Some of the career-defining decisions I had to make and how I made these.
- The biggest lessons I learnt from both the good and the bad roles
- Why I moved to Australia and how I got my first job here.
- How I ended up running workshops with some of Australia and New Zealand's top CEO at Stanford University
- What I did when I was fired from my dream job.
- How I managed my career, my sport, my relationships and my own business when I wanted to give 100% to everything.
- The importance of mentors and role models throughout my life.
- How I actively chose my career path and the factors I considered.
- Why I left my last role and what my plans are now.
This episode is a bit of storytelling but I hope it gives you insight and ideas into how you can go about designing your career path and the key decisions, actions and moves you need to make.
If you loved this episode make sure you let me know and let's stay connected!
- Sign up to my weekly emails!
- Follow me - Grow By Design on Instagram
- Find Jess on Instagram
- Email me podcast@growbydesign.com.au
Unpopular opinion... I believe it is possible to create, have, and get everything you want in life. I also believe you should want that and it is ok to live with that mindset. In fact, I encourage you to declare it to the world!
I think in society right now we are stuck between hustle culture (and being burnt out from this) and balance culture ie slowing down/ working less hard etc etc.
I think there is a time and a place for both but when it comes to having bigger dreams and goals and wanting more from life I think that is amazing and you should no shy away from that!
If that resonates with you today's episode is the mindset shift you need! I share the top mindset resets you need to be aware of when going after your goals and dreams.
If you adopt this way of thinking and this understanding you will fast-track your ability to bring all that you want into your life!
This episode covers:
- Why I think society shames us when we do want more
- Why wanting more does not need to detract from the gratitude for what we have
- The key steps you need to take when getting what you want
- The mindset strategies you need to be aware of to do this
- Understanding how creativity, discipline and sacrifice all contribute to getting what you want.
- How to bring some fun and games to the journey.
If you loved this episode be sure to tag me!
Stay connected:
- Sign up to my weekly emails!
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
I am three weeks out from my next show (IFBB Queensland Champs) and the pieces are starting to come together!
I have made some changes to my daily routine, had some hard conversations with myself and quit coffee! (even if it was just for a moment!).
This episode you get all the juicy details:
- What my feedback was from the last show and what changes I need to make
- My current training split - including some new training!
- My current diet and macros
- Why I quit coffee - How I felt and what my coach's reaction was
- What my current supplement and vitamin stack looks like
- How I am designing my daily routine and what I do when it doesn’t work
- Where I let myself down this week and how I made changes to overcome that
- What I have had to let go of right now
- What my current headspace and mindset is like
Links I mentioned:
I highly recommend you create a vitamin and supplement routine that is customised to you. I have been seeing Brendan for years and would not trust anyone else! Let him know I sent you!
Brendan at Kula Health
I get my supplements from Massive Joes and I love the Core Nutritionals range! **
- Core Nutritionals range at Massive Joes
- Core Nutritionals on Instagram
I take an epic stack to support my current goals:
Metabolic and dieting support:
- Core Nutritionals Hard
- Core Nutritionals Sear
- Core Nutritionals Shred
Pre workout:
- Core Nutritionals Burn
- Core Nutritionals Pump
Use the code JESSGREENE1
Protein powder I use:
Macro Mike! I am a big fan of the Caramelised Biscuit Premium Almond Protein
Use the link to get $10 off your first purchase
Stay connected:
- Sign up to my weekly emails!
- Grow By Design on Instagram
- Jess on Instagram
- Email me podcast@growbydesign.com.au
**Please do your own research and choose products that are right for you, I am not a licenced medical professional and this is not health advice
I truly believe that you should always have goals and be working towards something.
These can be big or small or in any area of your life but I believe it is a fundamental way to help us feel happier, healthier, more grounded and have more clarity and purpose in our lives.
In today's episode, I give you the top 5 reasons why it is so important to have goals, we cover:
- 5 reasons it is so important to have a goal
- What a goal actually is
- The difference between a goal and an intention
- My definition of a goal and why this is the key to unlocking your dreams
- How I was introduced to goal setting
- Why not achieving your goal is the best teacher
- How happiness and self-confidence is linked to goal setting.
- Where you should start if you want to set a goal
- My goal-setting process
The Grow By Design Goal setting system has three key parts:
- Getting clarity
- Creating a game plan
- Unlocking your champion's mindset.
You can find out more about this process by signing up to my emails and weekly content, just signup here!
The podcast episode I mentioned that talked about purpose, happiness and depression was from the amazing Steven Bartlett.
E175: 4 Moments On The Diary Of A CEO That Changed My Life - The Diary Of A CEO with Steven Bartlett
Let's stay connected:
https://www.instagram.com/grow_by_design/
https://www.instagram.com/jessgreene1/
https://www.growbydesign.com.au/
To connect about anything else please email me podcast@growbydesign.com.au
The podcast is back and with news, updates and big changes! You don’t want to miss this one!
This episode is a full update on everything I have been busy doing over the last few months. To name just a few … I have left my corporate job, started my own business and competed in my first IFBB bikini show of the season in New Zealand!
In this episode I cover:
- What my prep was like for the last 6 weeks leading into comp.
- My peak week protocols.
- How I manage mental and emotional stress when my body is under a lot of physical stress.
- How I manage post-show eating and if I had any treats!
- My advice for planning a holiday post-show and why I don't recommend it (even though I did!)
- How I went on show day, my placing and how I found the day.
- What my feedback from the judges was and how I feel about it.
- What my plans are for competing next (hint - it is soon)
- LIFE UPDATES … I left my job! I let you know where I worked, why I left and what I am doing now.
- I give you a full update on everything Grow By Design - what my true passion is and how you can work with me to achieve any goal you set your mind to and how you can work with me.
I am taking on a small number of 1:1 coaching clients - this is in mindset and personal development and runs as an intensive 12 week coaching program. Learn my system for setting and achieving your goals. We will truly transform your life!
For more information on personal development coaching with me click here
To stay up to date on all other news click here.
Connect with me:
Grow by Design on Instagram
Follow Jess on Instagram
To connect about anything else please email me info@growbydesign.com.au
Show date is locked in, flights are booked and the entry fee has been paid!
This is prep update number 6!
I am now 6 and a half weeks out from my first show of the season. In this episode I reveal …
- What show I am doing and why I choose that show.
- What my training, cardio, nutrition and sleep looks like right now.
- How my body is feeling and if I am on track to hit my target stage weight and look.
- What the next steps are to dial in my nutrition even more.
- How my refeed days are structured - we are mixing it up now.
- What my training and cardio looks like right now and the mindset I have around ‘feeling weaker in the gym’ - I believe it can be a story you tell yourself!
- My current mindset around my goals and what my goals are.
- How I push myself through those hard days and techniques you can also use.
- The mindset you need to get through a challenge and achieve your goals
- How I celebrated my 30th birthday - yes I went to the gym!
- And sooo much more!
My latest check-in video is here:
https://www.instagram.com/p/Cf0jtIYFPiB/
Make sure you are following me here:
https://www.instagram.com/jessgreene1/
Connect with me on Instagram
https://www.instagram.com/grow_by_design/
Have you ever spent time on a rower? How about a marathon? How about a marathon row?
How about 30 marathon rows in 30 days?
It sounds crazy (and it is!) but it is also possible!
Introducing the Man That Can (pun intended) Lachie Stuart, he is the founder of an incredible business and community called the Man That Can Project, a high-performance coaching platform for men.
He also just rowed 30 marathons in 30 days!
I speak to him just before his final row and in this episode, we chat rowing, the challenge and so much more!
- Where the idea for 30 marathon rows in 30 days came from
- How he has found the challenge
- What has got him through his dark days
- How Lachie overcame his own demons to become the man he is today and go on to coach and support other men to do the same.
- The incredible power of community, mateship and why having the right people in your corner is the key to success
- How physical pain can help you overcome mental and emotional
- How to find your purpose, set goals and make sure you achieve them
- The strange habits of humans at the gym!
- Lachie turns the tables on me and asks me about my passion, and purpose and questions my goals and what my big why is
- Why the significance of your goal is the key to success
This episode is full of practical tips, advice and observations, it will keep you accountable that is for sure!
Connect with Lachie
The Man that Can Project
https://themanthatcanproject.com/
The Man That Can Project
Instagram - https://www.facebook.com/themanthatcanproject
Facebook - https://www.facebook.com/themanthatcanproject
Connect with me
https://www.growbydesign.com.au/
https://www.instagram.com/grow_by_design/
https://www.instagram.com/jessgreene1/
To connect about anything else please email me podcast@growbydesign.com.au
Briony McKenzie is a life and business coach, she is the founder of Untapped, an incredible coaching company. Briony was a top-tier corporate lawyer until she finally followed her true calling in coaching. Since then she has built a 7-figure coaching company, impacted thousands of lives through her programmes, workshops and training events and built an extraordinary community.
Briony is such an inspiration to me and what she has achieved is incredible but she is also so reliable, approachable and down to earth. She is proof that with a vision, hard work and self-reflection and self-awareness we can all create the lives we want.
In this episode we dive into:
- The value of working with a coach in all areas of your life
- How to find your path and live a life on purpose
- How to build sustainable success and success where it matters
- How to have the confidence in yourself that you always wanted
- How to heal your relationship with money and get radically responsible for the outcomes of your life
- The power of taking time and space to truly understand you
- The power of community in raising your vibration, your awareness and as a powerful support system you know you are not alone - You get to choose your community!
- How to navigate the mass of self-development ideas, concepts, platforms and resources and how to find the ones that work for you
- Powerful tools to level up your mindset including shadow work and linguistics
Connect with Briony on Instagram: https://www.instagram.com/untappedwithbriony/
You can find out all about Briony’s amazing courses here: https://www.untapped.nz/
Connect:
https://www.growbydesign.com.au/
https://www.instagram.com/grow_by_design/
To connect about anything else please email me podcast@growbydesign.com.au
Update # 5, 13 weeks out and almost through the ‘meaty bit’ of prep!
In this update I cover:
- The longer-lasting impacts of covid that I didn’t expect
- How I managed my mindset when I had moments of self-doubt, worry and wasn’t seeing the progress I wanted
- The three stages of prep and how a 24-week prep disappears quicker than you can imagine!
- The extras I add to my prep to ensure I am the best athlete I can be
- Building the dream team around me, body, mind and soul
- What my current nutrition, cardio and training look like
- Where my mind is at right now
- Understanding the bodybuilding prep journey and how this process and mindset can apply to any goal
If you have any questions at all send them through to me!
https://www.instagram.com/grow_by_design/
My dream team:
The Boss, Nathan Wallace at Hold Your Own
https://www.instagram.com/nathanwallace_/
https://www.instagram.com/holdyourown_/
My amazing mindset coach, Emma
https://www.instagram.com/mindbodysoulwellness/
LPF Breathing - The beautiful Kristin at LPF Wellness
https://www.instagram.com/lpfwellness/
The incredible team at Elite Health & Performance - I see Jake and Maria
https://www.elitehp.com.au/
Catch up on all of the Prep Dairies
Prep Diaries #4 - I got Covid
Prep Diaries #3 - Getting the basics right
Prep Diaries #2 - Offseason is done and prep is here!
Prep Diaries #1 - Competing plans, offseason wins, struggles and life updates
Meet Cass Treadwell, one of the most beautiful souls on the planet with a heart of gold and the vision and determination to change millions of lives.
Cass is the CEO and Director of So They Can, an amazing NGO that supports and empowers vulnerable communities in Kenya and Tanzania through their Education, Women's Empowerment, Child Wellbeing and Community Health and Support Program.
Cass was a finalist for New Zealander of the Year in 2015 and New Zealand Women of Influence in 2018. She has done a Tedx talk on Revolutionising charity and is changing the way people view and approach charity. This podcast was incredible and really helped reconnect me with the wider world again, I hope it does the same for you.
We spoke about:
- The crazy lottery of life
- Why education is the key to stopping the poverty cycle
- Cass’s views on charity vs investment and why changing our language could be key to the future of charity
- How to overcome the ‘guilt’ and overwhelm that comes with some of the horrors of our world
- When charity is not simply ‘giving’ but a mutually benefiting relationship and the joy you get from choosing ‘your thing’
- The incredible lessons we can learn from Africa and its people
- Why community and connection are so important - not only for our immediate community but that of the wider world
- The importance of gratitude for daily happiness
- The key to running a good team and the lessons of business and leadership
- How you, me and our communities can help and support the incredible work of So They Can. https://www.sotheycan.org/
I leave this episode with so much gratitude for my life and all that I have but also with a burning commitment and desire to do more, support more and give more. I hope it does the same for you, so choose the ‘investment’ that aligns with you and support it as much as you can.
As part of the Grow By Design commitment to continue making the world a better place and helping those in need, I will cover your first month's donation when you sign up to sponsor a child for the year through So They Can. *
If you want to take me up on this or connect with Cass on any other details you can email me at podcast@growbydesign.com.au
Sponsor a child here
You can watch Cass’s TEDx Talk here - Revolutionising charity
So They Can details:
https://www.sotheycan.org/
Connect on Instagram:
https://www.instagram.com/sotheycan/?hl=en
Connect with Grow By Design
https://www.growbydesign.com.au/
https://www.instagram.com/grow_by_design/
*Offer valid for the first 10 people, for full terms and conditions email me at podcast@growbydesign.com.au
There is so much power and opportunity when you realise your life is your responsibility and you start to take ownership of that.
You are the person who can have the biggest impact on your life, sometimes that can be confronting and overwhelming and sometimes that is empowering.
In this podcast we dig into all of that. There are three key pillars when you need to stand up and take ownership of your life:
- Your goals and dreams
- Your relationships
- Your attitude and mindset
I talk through each of these areas in detail and how they show up in our lives.
I also cover the HOW - what does taking ownership really mean and how do we practically do that in our daily lives.
- The importance of observing without blame
- Why it is so important to own your life and let others own theirs
- How to have the right people in your corner and still take ownership
- How to support your loved ones and encourage them to find their own path
- Key daily strategies to become more present and aware
It is a mix of tough love but it is exactly what you need to here to transform your life!
Enjoy Jess xx
Extreme Ownership by Jocko Willink
https://www.amazon.com.au/Extreme-Ownership-Jocko-Willink/dp/1250067057
Listen to the goal-setting fundamentals here
Goal setting part one:
https://podcasts.apple.com/au/podcast/why-you-need-a-new-years-resolution-and-how-to-set/id1514384953?i=1000546945955
Goal setting part two:
https://podcasts.apple.com/au/podcast/14-achieve-any-goal-with-this-game-plan-goal-setting-part-two/id1514384953?i=1000547589543
Connect with me
https://www.instagram.com/grow_by_design/
https://www.growbydesign.com.au/
I got covid!
18 weeks out from my first show of the season and I got hit with the spicy flu!
It is definitely not an ideal start to prep but it is much better than it happening at the end - if it was going to happen I am very grateful it happened now.
In this week's episode I cover:
- An update on my prep just before covid got me
- An honest reflection on how I was feeling at the start of prep - I knew I needed to stop
- What my covid symptoms were
- How I managed my training over this time
- What my diet approach was while I was in isolation and feeling run down
- How I managed my mindset and dealt with the anxiety of rest and ‘getting behind’
- Valuable lessons from stopping and listening to my body
- How I plan to get back into routine and what my next steps are
- Lessons of gratitude for my health and wellbeing
Check out the reel I mentioned that shows my total bodybuilding journey so far: https://www.instagram.com/p/Cc_8muYFuX6/
Connect with me!
https://www.instagram.com/grow_by_design/
https://www.growbydesign.com.au/
Learn to win on all levels not at all costs
I had the absolute pleasure of speaking with Trevor Hendy, an Australian surf lifesaving icon.
During his professional career, Trevor won several World Ironman Championships, 6 Australian Open Ironman titles, he is a member of the Australian Sporting Hall of Fame and is a member of the Order of Australia for his services to the community and the sport of Surf Life Saving.
This interview was incredible and if you are like me and have huge dreams, goals and ambition this one is for you - but maybe not in the ways you might think.
We cover:
- What the “win at all costs” mindset gave and took away
- The importance of understanding who we are and what we are truly here for
- How to find balance in the yin and yang of competition
- How to find flow and not force
- How some of the greatest athletes in the world have found this hidden key and used it to unlock multiple world records
- How Trevor and his son TJ won an Autsrlain title in the most unique way
- The secret to winning on all levels and how we actually do this
Trevor has mastered the art of storytelling and uses these to add a totally new perspective to winning and how to do it.
I know you will love this one!
Connect with Trevor here:
Website: https://trevorhendy.com/
Youtube: https://www.youtube.com/user/trevorhendy1/featured
Instagram: https://www.instagram.com/hendytrev/
Life Changer: https://lifechanger.org.au/
Surf life-saving Surfers Paradise: https://www.surfersparadiseslsc.com.au/
Connect with me:
https://www.instagram.com/grow_by_design/
https://www.growbydesign.com.au/
The key to starting any goal is all about getting the fundamentals right.
Three weeks into prep and I am here to give you the juicy details so far, share my basics and discuss how I am tracking to the plan.
We cover:
- How my body responded to my initial sharp calorie drop
- What my current macros, training and cardio looks like.
- How I plan my meal plan and my weekly meal prep
- I give myself a score on my goals from last week
- Challenges I have had outside of prep with regards to overwhelm, anxiety and managing the pressure I put on myself.
- How I plan to handle the Easter holidays and my upcoming travel plans! 🐰🍫✈️
- Finally what my plans and goals are for the next phase.
Follow my journey on Instagram:
Jessgreene1
Grow By Design
I spoke with Kayla Mulvogue who is an athlete, turned physio turned entrepreneur and women's health expert, she has travelled around the world coaching coaches through seminars and also her online programs helping upskill coaches not only in the many incredible layers of the human body, the power of movement, the importance of nutrition but the power of self-belief, self-confidence, knowing your worth not only as a coach but a business owner and an individual.
We cover a lot!
From some of her biggest challenges and lowest points to the creation of her business to her own huge leaps in self-development.
This is one for coaches, business owners and anyone looking to level up their life.
For coaches - how to work through the noise of the fitness industry and the importance of knowing your clients. and overcoming imposter syndrome
For business owners learning to ask for help, the key steps to growing your business and the importance of personal boundaries.
Personally, we talk about the importance of living in alignment and how to actually find that.
How to have the courage to value yourself.
Connect with Kayla and AWPT here:
https://www.instagram.com/awpt_university/
https://www.instagram.com/kaylaleephysio/
https://www.awptuniversity.com/
The interview with Quincy that Kayla talks to is here! https://podcasts.apple.com/au/podcast/17-jayne-caldwell-and-quincy-hewitt-american-football/id1514384953?i=1000551382694
If you love the episode make sure you tag me and share it!
https://www.instagram.com/grow_by_design/
Work with me - https://www.growbydesign.com.au/
Offseason has come to an end and prep is here!
For the past 7-8 months I have been in a building and growth phase, in this week's episode I reflect on this time and reveal what my plans are as I move into the next phase .. prep!
This week I cover:
- Reflection on my offseason
- My plans for the last week of the offseason and what my approach is to this, whether I go all in and indulge or if I keep it cool, calm and collected.
- My approach and mindset around food, and why I choose not to have an ‘all in’ mentality
- I reveal our plan for the starting phase of this prep
- What my goals are for this week
- What my current weaknesses are and how I am going to overcome them.
This is a pivotal episode as I transition from one phase to the next, this is what I love about this sport, there is always a new chapter with new lessons, highs, lows and opportunities.
It is game time baby!
Catch up on last week's episode here
Follow my personal account here: https://www.instagram.com/jessgreene1/
Connect with me
Instgram
https://www.instagram.com/grow_by_design/
Website
https://www.growbydesign.com.au/
Get comfortable being uncomfortable.
We know that in order to grow and develop and get to the next level of ourselves we need to go through challenges.
We need to do something different to what we are doing right now. This can be scary, daunting and uncomfortable but it is where the growth, magic and change comes from.
In today’s episode, I give you the WHY and more importantly the HOW to do this.
- I go through why it is important to go through challenges
- Why we need to get comfortable in discomfort
- The essential steps I go through when facing a scary challenge
- The value of micro-challenges and micro wins
- Why the process of challenging yourself is more important than the outcome
- Why being brave is the most important part!!
This is a really practical episode that gives you the tools and the process to approach challenges and opportunities for growth - ultimately helping you get closer to your goals!
Follow me here to keep tabs on my ice bath improvements
https://www.instagram.com/jessgreene1/
Make sure you tag me in your own opportunities for growth! Share your challenges with me!
https://www.instagram.com/grow_by_design/
Much love
Jess
https://www.growbydesign.com.au/
John Buchanan is the former World Cup-winning coach of the Australian cricket team.
In the 8 years leading the team, they won 3 consecutive World Cups, a world record 16 consecutive Test Victories, Ashes victories 2001 and 2003 and winning a test series in India for the first time in 36 years.
John is now a high-performance coach in the corporate world, helping businesses, leaders, teams and individuals achieve greatness. His diverse background and experiences means he has a unique approach to coaching.
I loved this conversation we covered everything from;
- His own personal journey and his own lessons as a coach
- His perspective on growth as an athlete and an individual and how it is important to have both.
- How he dealt with criticism towards some of his methods
- What we learn in sport and how to apply that to business and vice versa
- Why it is important to have experiences outside your sporting or business realm
- The importance of trust in coaching and building deep relationships
- Why it is so important to know your own values and principles and what this means when creating a high performing team
- How you move from vision to planning to strategic thinking
- We also speak about the devasting loss of Shane Warne and why John believes he was such an icon.
John is a wealth of wisdom and experience so it was a pleasure to speak with him.
I know you will love this episode!
If you do make sure you share it and tag me:
https://www.instagram.com/grow_by_design/
Connect with John:
https://buchanancoaching.com/
Work with me
https://www.growbydesign.com.au/
Want a unique experience? Try qualifying for the Olympics during a global pandemic.
That is what Olympic weightlifter Matthew Lydement went through from 2018 right up until July 2021 when the Tokyo Games were cleared to go ahead.
In this week’s episode, I speak to Matt about his journey so far:
- How he got into weightlifting after getting injured in a number of other sports
- His qualifying experience and how he managed the news about the Games being postponed.
- The restrictions and challenges the covid pandemic had on his qualification experience.
- What the Olympic experience was really like, balancing nerves, excitement and the pressure to perform.
- How he stays level headed and balanced in and out of season.
- Why he avoids superstitions and must do habits before lifting.
- The disappointing recent injury that has taken him out of his next competition and what he is doing now.
This episode is jam-packed and I found it fascinating to understand that Olympic experience a little more.
Make sure you take a listen and let Matt and I know what you think!
Connect with Matt: https://www.instagram.com/matthewlydement/
Connect with me: https://www.instagram.com/grow_by_design/
Bonus updates!
Today's episode is a bit more casual, I give you the full rundown on life right now, offseason, prep, work, I just tell you how it is:
- How I am dealing with all the weird things going on in the world right now
- My offseason update, I give you all the details!
- Training, diet, body stats, injuries, everything
- A sneak peek into when prep will start (it's soon!)
- How I am finding the offseason weight gain and my body changing
- My mindset for offseason / improvement season
- Lessons I have learnt about slowing down and taking time when your body and mind need it.
- All other life things in between!
If you love these updates or have any questions about what I covered or want me to go into more detail let me know!
You can email me jess@growbydesign.com.au
Or Instagram: https://www.instagram.com/grow_by_design/
Who doesn’t love a good story!
Join me as I take you back to my volleyball days (yes I know it is a sport for tall people!)
This is where I learned some of my most powerful and pivotal lessons. These are concepts I still use and apply every single day.
You don’t have to be a sports fan to understand and apply these concepts. The thing I found most incredible was that I use these concepts more now than I ever did on the court!
This weeks epiosde I cover:
- How one coach transformed a team full of high school girls, all with their own individual agendas and personalities into a winning united force.
- The foundations of a strong team - communication, ownership, confidence, persistence, teamwork and the concept of bettering the ball.
- The lessons we learnt on day one of training that changed the communication of the team forever
- The concept of ownership and taking responsibility of the play
- How to demonstrate commitment to the team
- How to show your teammates you have their back
- Why getting the biggest bruise led to the best stories, the best memories and built the best team environment
- Finally the one ruling concept that I live by each and every day BETTER THE BALL
- Learn how to improve your day every day
- Learn how to improve the days of the people around you
- Finally, why I buy two coffees each day!
These concepts of teamwork and self-improvement are not only relevant on the court but can be applied throughout life, work and relationships.
This episode is a powerful one and I am so excited to see the ripple effects of the better the ball concept!
Make sure you send it to someone you love and be sure to take a screenshot and share it on Instagram and tag me!
https://www.instagram.com/grow_by_design/
This week's episode is a powerful one. I chat with two incredible women, Jayne Caldwell and Quincy Hewitt, they are the founders of the lifestyle and fitness app Ya Bish.
Having started multiple businesses in both the athlete and tech space, they know a thing or two about hard work, making the most of opportunities and levelling up.
Their story doesn't just start and end with business and they are also former pro athletes, having played American football in Australia before moving to America to play for LA and Chicago and winning a national title undefeated!
In this episode we cover:
• How they started playing American football and what it was like to play in the American league
• Their take on the uniforms that were a topic of hot debate when the league first started and how empowering these really were.
• How they learnt to balance their masculine and feminine energy in both life, sport and business.
• How they overcome the challenges moving out of athlete life and into their next phase.
• Why messages of self-love, self-confidence and female empowerment are so important to them and how this is the basis for the Ya Bish app.
• The importance of dreaming big, wanting more and knowing you are capable of all that you dream of
• Why the ability to flow and adapt through opportunities and lessons is so important
• The importance of having the right people in your corner
• Their dreams and plans for Ya Bish and the Ya Bish Empire!
• AND SO MUCH MORE!
You will leave this episode feeling inspired, powerful and with the unwavering belief that women can do anything.
See the links below for all things Ya Bish!
If you loved this episode make sure you share it and tag us.
Download the YaBish app now!
Ya Bish Fit: https://www.instagram.com/yabishfit/
Jayne: https://www.instagram.com/jaynecaldwellco/
Quincy: https://www.instagram.com/quincyyhewitt/
Sneak peek of Ya Bish tea! https://www.instagram.com/yabishfittea/
Grow By Design: https://www.instagram.com/grow_by_design/
https://www.growbydesign.com.au/podcast/blog-post-17-jayne-caldwell-and-quincy-hewitt-american-football-pros-to-fitness-empire
In this week’s podcast, I talked to Crossfit Games athlete and former Crossfit Open Winner, Jamie Simmonds.
As an elite athlete in one of the most gruelling and intense sports, Jamie knows a thing or two about high performance!
In 2016 she took the Crossfit world by storm winning the Crossfit Open as a relatively new athlete in the sport. Since then she has competed at the Crossfit Games four times as an individual and once as a team, placing third twice and never finishing outside the top 12.
This is a powerful episode and we dive into:
- How her competitive gymnastics and rugby playing childhood lead her to Crossfit
- How her moved to Abu Dhabi shaped her view of the world and taught her valuable lessons about herself and the cultures around her
- What intense homesickness taught her about people and sport
- What it means to turn on and off your athlete mindset in training and competitions.
- How she coped mentally and physically after a shoulder injury forced her out of the 2021 season
- The importance of self-reflection in competition
- How she balances work, training and life!
- How she deals with pressure - both the pressure she puts on herself and the pressure from those around her
- What her plan for the 2022 season looks like
- What a champion’s mindset means for Jamie
- AND SO MUCH MORE!
This is an incredible episode with key takeaways not only for sport and performance but life and connection!
You can connect with Jamie on Instagram
https://www.instagram.com/jgreenewod/
For programing from Jamies check out QHP Training
https://www.instagram.com/qhptraining/
As always I love hearing from you, make sure you take a screenshot, share it and tag Jamies and I!
Grow by Design on Instagram
https://www.instagram.com/grow_by_design/
You can also find out more about Jamie on my website
https://www.growbydesign.com.au/podcast/blog-post-16-interview-with-crossfit-games-athlete-jamie-simmonds
Learn to balance consistency with variety when working towards your goals.
We all know that consistency is the key to success but what happens when we get bored or want to mix it up? What happens when we want to add some variety to our day, to our training, to our routine. How do we do this without compromising our goals?
This week's episode gives you these answers!
We cover:
- How I use variety as my secret tool to stay consistent when working towards my goals
- Finding the right balance between variety and consistency that helps you achieve your goals faster
- Asking yourself the hard questions around consistency
- Understand how consistent you truly need to be to achieve your goals
- How to continue evaluating your goals and your process
- How to make sure your goals and routine continue to serve you .. and what to do when you realise they no longer do.
- Best ways to add variety to your routine without compromising your goals
- Knowing when to mix it up and when you need to knuckle down and stay on track
I also give you an update on my current training, goals, routine and my latest experience at an Inspire Cycle class!
If you want to connect with me you can find me on Instagram https://www.instagram.com/grow_by_design/
If you loved the sound of Inspire Cycle you can connect with them here:
https://www.instagram.com/inspirecycle/
https://www.inspirecycle.com.au/
Continuing from last weeks episode, this week I cover how exactly HOW to achieve your goals and where, when and how to start taking action.
Everyone has dreams and wants, a few people turn these into goals, fewer turn these into a game plan and even less execute this game plan every day and every week.
After this, you will be part of that exceptional group. You will achieve your goals and give yourself an unwavering competitive advantage.
In this episode, we cover the goal fundamentals, ie what the parameters of your goals should be.
We explore:
- What is realistic
- We explore the concept of chucking
- What is tangible
- What is your time frame
- How do you create unwavering self-belief
- How to keep showing up, keep proving yourself every day that you want this.
- Understand what you can get your energy around
We also cover:
- How to identify your next steps
- How to track progress
- How to celebrate micro wins along the way
- Managing setbacks
- The importance of daily actions and routines
This is a juicy one! I promise there is so many amazing tips and tricks in here.
Once you know how this process works you can apply it to any area of your life, it is truly game-changing!
As always I love hearing your feedback, be sure to share and tag me on Instagram https://www.instagram.com/grow_by_design/
I can not wait to see you smashing your goals!
https://www.growbydesign.com.au/
Welcome to 2022!
“New year, new me, new goals” are the words on everyone's lips at the moment … and for good reason, now is the perfect time to reset, refresh and realign yourself for another amazing year.
But … this year I want it to be different for you, I want you to get to the end of 2022 and know that you achieved all that you wanted to (maybe even more!) this was the year you set REAL goals, you made a game plan, you stuck to it and you achieved it!
This podcast gives you the tools to make that possible!
This is part one in our goal setting journey and we discuss:
- Why having a goal is so important
- Why having a goal can bring more meaning to your life
- How to decide WHAT your goal should be
- How to bring others on the journey with you
- Understand the WHY behind your goal
- Create techniques to help you stay on track even when you lose motivation
- I share my goals for the year.
- And so much more!
I introduce you to the Grow by Design method and we cover the first of the three pillars:
- Get clear on the goal
- Create a game plan
- Cultivate your champions mindset
The tools I discuss include the 7 layers deep exercise from Dean Graziosi, an example can be found here:
7 Levels Deep Exercise
Another great website that walks you through this process can be found here:
http://www.7levelsdeep.com/
You can also follow Dean here:
https://www.instagram.com/deangraziosi/
As always I love and appreciate the time you give me so if you liked this podcast please let me know, leave a review or tag me on Instagram: https://www.instagram.com/grow_by_design/
For more information also check out my website:
https://www.growbydesign.com.au/
2021 was a huge year!
Before we rush off into the new year, now is the perfect time to stop and reflect.
It is an incredible opportunity to celebrate your wins, observe and learn from setbacks, be grateful for those around you, and lock in the memories of the year.
This episode teaches you how to do just that, we cover:
- Why reflection is important
- How to celebrate the wins
- How to learn from any setbacks
- How to use mindfulness techniques to 'lock in' feelings of positivity celebration and gratefulness
- An insight into my lessons, setbacks and gratitudes
- A sneak peek into what is to come for Grow By Design and my business!
I have put together the Grow By Design reflection workbook to help you close out one year and welcome in the next.
Download the 2021 reflection workbook here
Download the story templates here
Make sure you share and tag me in your reflection @grow_by_design
If you loved this episode and think someone else you know would benefit from this reflection make sure you share it with them.
What would you do if you knew you could not fail?
Now, what if I told you that was possible?
What happens when you get fired from your dream job? When things don’t go to plan and you don’t achieve your goals or there is an unexpected speedbump in the road.?
‘Failure’ is inevitable when you are working towards something new, something beyond your normal, it is a sign you are operating in new territory. It is a good thing!
This episode is all about refarming how you see and deal with failure and how you can use it to your advantage. It can actually help achieve your goals faster!
This episode covers:
- I got fired from my dream job
- How this turned out to be the best thing!
- Turning failure into feedback
- Acknowledging the pain
- Trust yourself to fail
- My process to overcoming failure
- How to use failure and feedback in your everyday life to achieve your goals
As always I love and appreciate your support, let me know what you think!
It is time to be game changing
Connect with me! https://www.instagram.com/grow_by_design/
https://www.instagram.com/grow_by_design/
6 years and 12 bodybuilding shows later and here we are!
Off the back of my latest and most successful season yet I thought it was about time I gave some background to the story and share the journey so far, it has been an interesting one!
This episode is all about my journey as an IFBB bikini bodybuilder:
- How I started
- Why I started
- The good, the bad and the ugly preps!
- The impact of good and bad coaching
- Win or learn lessons
- Trials and tribulations, heartbreaks and heartwarming moments.
- The impact of COVID
- International shows, state shows, a few trips around the world
- How to prep through Europe
- How to create a sustainable bodybuilding lifestyle
Finally, I reveal what is next, where am I heading and what is the big dream.
This episode is not just for bikini girls or bodybuilders but anyone interested in big dreams, goals and making a plan to achieve them.
I am living proof that achieving goals takes time and patience, hard work and resilience - but that is where the fun is!
I am so grateful for your time and energy, as always feedback and questions is welcome.
Connect with me and tag me on Instagram:Grow_by_design
https://www.instagram.com/grow_by_design/
Do you often find yourself thinking and rethinking the same problem, situation, person or event?
Do you have a tendency to be indecisive and always second guess your decisions, big and small?
You are not alone! and it does not have to be this way!
In today's episode, we jump into all things, overthinking, overwhelm and indecisiveness. We look at the key steps and process to overcome this pattern of thinking and we redesign a more productive and positive use of our mind
We cover:
-
How to get clarity on why we overthink
-
We understand that we are not our thoughts and we get to intentionally decide what we think and what bounces around up there!
-
Make a game plan to stop overthinking in its tracks
-
Look at short term problem solving vs deeper challenges
-
Finally I give you the tools and tips to reprogram and rewire your brain away from unproductive negative thoughts to positive, productive ones!
If you love this episode make sure you share it and tag me on Instagram!
It is time to be game-changing 🔥
Instagram: https://www.instagram.com/grow_by_design/
One of the questions I am always asked is how do I stay so motivated and consistent
I pride myself on my consistency and dedication to my training, I know the continual growth and improvement of my performance comes from that commitment. I can probably count on one hand the number of training sessions I have missed in the last 2-3 years of training. But it has not happened by accident or luck and surprisingly it also hasn't happened by being motivated all the time.
No one is motivated 24/7 that is not possible but what I have learnt is the relationship between motivation, discipline, consistency and habits. I have learnt how to hack the system and now I want to share that with you!
So that is what today's episode is all about, the tips and tricks I have used to stay consistent and committed to my training and how motivation plays a role in that.
The key things covered:
- Understanding the relationship between motivation, discipline, habits and consistency.
- How to remove the friction in your life and make training easy
- The importance of understanding your why and getting clear on your goals
- How to stop feeling overwhelmed and start feeling motivated
- Find something you love doing
- How to create fail-safe habits
- Creating the ideal daily routine
- How to outsmart yourself
- Make your mistakes your superpower
- The importance of a game plan
- Know the difference between excuses and reasons
- How to build your champions mindset
- The power of visualization
- Upgrade your language and use mantras
- Finally, I threw the kitchen sink at you with all the other tips and tricks I have learnt over the years.
This is a powerful episode that will not only upgrade your attitude to training but also translate to all areas of your life where you need to upgrade your motivation and consistency.
As always, share your wins with me, tag me on Instagram, take a screenshot of this episode and share it with anyone you think would find value in it.
It's time to be game-changing!
https://www.instagram.com/grow_by_design/
In today's episode, I have taken inspiration from the lessons I have learnt being a plant mum, I have realised they are so applicable to all other areas of life and I need to share these with you.
At first it might not be obvious how my lessons as a plant mum can apply to helping you smash your goals but I can promise you what these cheeky wee things have taught me will bring a fresh new perspective to your day!
We ask the big questions and cover the big topics:
- Are you 'not dying' surviving or thriving!?
- Do you have the right inputs, balance and consistency in your life?
- What do you do when you find out you have been doing it all wrong!
- Are you brave enough to cut the dead weight out of your life
- Do you know when to ask for help?
Plus there are a few sneaky plant facts and tips in there for you!
As always I love to hear your feedback and connect with you on Instagram - screenshot and tag me as you listen.
https://www.instagram.com/grow_by_design/
Thank you for your time and your ears I so appreciate you!
No one is perfect! Let me tell you a story about stress hives and panic attacks!
In todays episode we jump into ....
- What happens when one of your biggest strengths becomes one of your weaknesses
- What happens when one attribute of your personality overpowers all of your other amazing qualities
- When does determination become too much
- Should you downplay your strengths?
- My insecurities ...
- How do you own the hustle and grind of chasing your dreams without the burnout!
- The power and importance of being present in the process, learning to love the journey and appreciating yourself as you chase your dreams.
- The mindset of achievement
Finally we finish with a sneak peak into the coaching program I am currently building. The Grow By Design Accelerator - An exclusive one on one program for you high performing humans with a goal, vision or dream for your life and who want to know the tools, tricks and process to actually achieve it!
If you are interested in knowing more send me a message on Instagram! @grow_by_design
As always thank you so much for listening I am so grateful!
Share and tag me in your posts
https://www.instagram.com/grow_by_design/
Today I want to share something a little more personal... This is the story of my journey with food, nutrition, training, exercise and body image.
It hasn’t been an easy road and I definitely was not easy on myself - pretty brutal in fact! But I have learnt so much in the process, I have evolved, I have grown and I am so grateful for the the experience as it has got me to the amazing place I am in today.
In this episode I cover
- Dealing with body image in high school
- Damaging comments from teachers and doctors and the impact this had on my mental health
- Learning skills and tools to stay disciplined even when I wasn’t always motivated
- Learning how to make decisions on food and what to eat and cook
- The impact binge eating and yo yo diets had on my relationship with food and how this now serves me
- Why I turned to fad diets
- The importance of loving your body at every stage and how to do so!
- Learning the fundamentals of nutrition - calories in and calories out
- Choosing a sport to become a champion
- Why I choose bodybuilding
As always I love and appreciate your feedback so please share this episode and tag me on Instagram https://www.instagram.com/grow_by_design/
The art of progressive overload and continual improvement
In todays episode we continue exploring the tools, tips and tricks to achieve your goals and the mindset you need to bring these dreams into reality. This is a bodybuilders guide to achieving your dreams!
We cover:
- The difference between massive leaps towards your goals and the small every day steps to success
- How to cultivate the mindset of continuous improvement
- Explore the human need to improve and get better
- The importance of overcoming the need for external validation and instead creating your own internal satisfaction
- The importance of a structured and disciplined approach for your goals
- The one more rep mindset
- Create small wins every day to fuel your fire
Listen right to the end to get your THREE TASKS for the week
As always I love seeing you share and spread the messages and ideas you heard today so make sure you take a screenshot, share and tag me!
https://www.instagram.com/grow_by_design/
Thank you and lots of love and appreciation always!
2020 ... What. A. Year! and we are only half way through
This year is one for the history books, natural disasters, worldwide pandemic, riots, political instabilities, it is a far cry from the 2020 we all expected to see unfolding as we sat on New Years Eve planning our resolutions
A spur of the moment podcast on my drive to work today, sharing my thoughts on the energies, the shifts and the purpose behind why 2020 is shaping up the way that it is
I belive it is the turning point the world needed, the energy has shifted, what has served and driven us in the past is no longer needed, relevant or tolerated in this new energy.
We need to clear the old, get rid of the shit that no longer serves. All of the ugliness of humanity needs to come to the surface so that we can clear it and make way for the new. For the lighter, more compassionate, more open, more loving, more creative energy that the world needs.
This is an uncomfortable and uncertain time for many but it is the world shifting, be open and watch the energy change and intensify in colour.
As always I love and appreciate you and your ears, if you like this episode please share and tag me on Instagram
https://www.instagram.com/grow_by_design/
We all have areas of our lives that we want to improve, change and get better at, yet so many of us fall into the trap of never actually starting!
How do we get ourselves into the position or the mindset of actually committing to that change. How do we force that turning point on ourselves, give ourselves the boost, the motivation or the fright to turn that idea or dream into an action
Step 1 in designing your life for growth ... actually make the decision to!
This episode takes you through the big questions I asked myself to shift my mindset and force me into a place where action and moving forward was the only obvious solution
- Make where you are so uncomfortable you have no choice but to move and grow
- Make sure the fear of failure pales in comparison to the fear of staying the same
- Why you need to start now
Because what is the worst that can happen ....
Enjoy!
Make sure you share and tag me on Instagram:
https://www.instagram.com/grow_by_design/
Welcome to Episode Number One of the Grow By Design Podcast!
What is this podcast all about ..
I am here to help you intentionally design your life for growth. I want you to understand that you have the power to choose the direction of your life. Your current situation is a direct result of your past decisions, experiences and actions. That should not scare you but excite you! I am here to bring you the tools, tips, tricks, stories and people to help you design your life for growth.
What better place to start than the most uncertain time our world has experienced for many years! Instead of finding excuses .. find motivation, find opportunity, find a new perspective.
In this episode I share my lessons and perspective from COVID19 so far and what I intend to take forward to fuel my life as we begin to establish our new normal yet again.
- The importance of human connection
- The blessing of technology
- The importance of our mental and physical health
- Appreciate the little things
- How to deal with uncertainty
- The amazing adaptability of humans - there is always a solution
Listen right to the end to get your THREE TASKS for the week
Happy listening and thank you for your beautiful ears and attention!
https://www.instagram.com/grow_by_design/