PODCAST · health
Grow By Design
by Jess Greene
My personal Substack jessgreene1.substack.com
Episodes
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88. The final episode (for good), the end of 2024, the podcast and what's next
Hey Guys! After a big few weeks and months, I have come to the tough decision that this will be my final podcast (for the year and probably for good!) In this episode, I share some of my biggest takeaways and lessons as we close out 2024 and old chapters of our lives! You can always keep up to…
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87. So you want to compete? Things to know before you start bodybuilding, a prep (or any major goal)
In this episode, I share the key things you should consider and need to know before starting a comp prep. This conversation is relevant for any current bodybuilders and bikini athletes. Anyone considering competing and anyone to try something new. Knowing these key factors will help you kickstart...
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86. Vicki Misitano - IFBB Pro League Judge - What the judges are looking for, the Olympia standard, the evolution of bodybuilding.
In this episode I am joined by Vicki Misitano who is an IFBB Pro Leauge judge in Australia. She has also just returned from a whirlwind trip in the USA where she was judging at the amateur Olympia! In this episode, we chat: Vicki's path from competitor to top judge How the bikini category has...
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85. Tim McKinnon - Bikini Building, Training For The Criteria, Optimising And Understanding Your Hormones.
In this episode, I chat with Tim McKinnon, one of Australia’s top Comp Prep coaches. We chat all things bikini, including: The importance of training optimally for your structure and the bikini criteria How hormones and your cycle impact your physique. What to do if you lose your period while...
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84: Will Warren-Davey, Founder and CEO of Primabolics - Building the Brand, Improving Sleep, Stress, and Performance
I sit down with Will Warren-Davey, the founder and CEO of Primabolics, an Australian supplement company focusing on health, wellness and performance. Will shares his journey from an environmental scientist to creating one of the top supplement companies in Australia. We discuss: Managing Stress…
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83. Finish Strong: How to Achieve Your 2024 Goals Without Burnout, My 3-Step GOAL ACHIEVEING Process
There are 8 weeks left of 2024! WILD! How are you going to finish the year? In the episode, I chat about how to make the most of the last 8 weeks of the year! Now is the perfect time to refocus, prioritize, and finish strong, no matter what the year has been like so far. I cover: Why now is the...
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82. How to wake up early, traveling for work, navigating post-comp blues, my offseason update. Your questions answered
In this solo Q&A episode, I answer some of your questions about life, fitness, and competing! We cover: How I get up early and what my morning routine looks like. My top strategies for balancing work travel with training and staying on track with nutrition When I’m planning to step on stage next...
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81. Lisa Reid, IFBB Bikini Pro - Maintaining strong relationships in prep, the power of showing up and believing in yourself
In this episode, I am joined by Lisa Reid who is an Australian IFBB Bikini Pro. Lisa is currently in her growth season preparing for her pro debut! We chat: How Lisa first got into bodybuilding Her journey to winning her pro card after competing for 10 years Her mindset around remaining…
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80. Taylor Ryan, The Sports Dietitian - Fueling elite athletes, supporting performance and creating a nourishing relationship with food
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...
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79. Scott Goble - Breaking Down Bikini Myths: Training, Nutrition, and Mental Toughness of elite athletes
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...
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78. Phoebe Hagan - Opening up about burnout, balance and prioritizing mental health as an IFBB Bikini Pro
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...
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77. The Other Side - My challenges, goals and navigating social pressures and judgment from others
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.…
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76. Emma Bowman - Life as an IFBB Bikini pro, competing, motherhood and embracing the bikini criteria
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...
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75. Katie Brock - Finding Balance After Competition: From Corporate to Crossfit
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...
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74. Navigating the Post-Comp Challenges: Reverse Dieting, Body Image, Mindset
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...
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73. Shooting For The Stars with IFBB Bikini Pro Kate Carroll; Rising Through The Ranks On The Way To The Olympia
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…
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72. How BodyBuilding Saved My Life with IFBB Bikini Pro Mel Fletcher
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,...
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71. Road to the CrossFit Games with Jamie Simmonds. Team Training, Injury Recovery and Self Belief
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,...
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70. The podcast is back! Unlock your mindset + get to know me
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...
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69. Managing your mindset with Phoebe Hagan - IFBB Bikini Pro
This week I have the absolute pleasure of speaking with Phoebe Hagan an IFBB Bikini Pro from the UK and now living in Dubai, currently 7th in the world! We chat all about - Her journey from finding bodybuilding to winning her pro card - Her first few years on the pro circuit and finally getting…
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68. Knowing your worth as an athlete with Steph Kalms, IFBB Bikini Pro
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....
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67. Making the most of life and work with Phoebe Parsons
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...
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66. My egg freezing journey - the tough recovery I didn't expect
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...
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65. Angelica Teixeira - World Champion IFBB Bikini Pro - Fighting for what you want and is she coming back?
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…
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64. Post comp lessons and sustainable dieting with Denver Steyn
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...
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63. The pressures of a biological clock - Navigating the decision to have kids, freeze eggs and balance expectations
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...
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62. Focusing on what's important with Coach Mark Carroll. The key to success in health, life and business
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...
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61. Getting Back on Track: Bouncing Back from Goal Setbacks
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...
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60. Bikini BTS - New coach, fertility lessons & job hunting - Updates from offseason!
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…
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59. Habits of a high-performer with Katie Brock - what it really takes to be at the top
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...
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58. Understanding your relationship with food - I have a degree in this! A series on understanding, educating and enhancing your relationship with food
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...
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57. How to create the ideal morning routine
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…
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56. Tammi Robinson - When competitive sport no longer serves you, learning to know, love and listen to yourself
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...
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55. Learning how to level up with Joseph Mencel, IFBB Pro and CEO
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...
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54. How to live an aligned life with Anthony Noud
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...
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53. No offseason for me - Time to make magic happen!
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...
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52. Three essential steps you must complete to achieve any goal
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...
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51. The podcast is back! It's not too late to set your goals + News and announcements!
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...
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50. I am burnt out ... Here is what I am doing about it. Plus it's the last show of 2022!
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...
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49. Navigating the silly season! Tips for enjoying the festivities without compromising your health and performance goals
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...
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48. My business revealed! Ways you can work with me PLUS How to achieve health and wealth in 2023
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…
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47. Prep Diaries #12 - 4 weeks post comp - How I am optimising my improvement season, transitioning into a growth mindset and exciting partnership announcements!
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…
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46. The 5 best things I do for my mental health
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...
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45. Prep Diaries #11 - Managing post-comp blues and your reverse diet. What to expect when any goal finishes
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...
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44. The mistakes you are making when 'filling your cup' and the dangers of not fixing this!
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...
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43. Prep Diaries #10 - Show day! Season wrap up, managing post-comp blues, reverse diet tips, new goals and my current mindset
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…
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42. How to stop self-sabotage, set new non-negotiables and take action towards your goals
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...
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41. Prep Diaries #9 - Improving show to show - State show wrap up, lessons, learnings and show day eve!
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…
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40. Do you know what makes you happy? How to build a gratitude mindset and live a happier life.
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…
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39. Prep Diaries #8 - Peak week is here! My protocols - Depletion, carbs, glam everything! + Q&A's and coaching announcements
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…
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Frequently Asked Questions
How many episodes does Grow By Design have?
Grow By Design currently has 88 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Grow By Design about?
My personal Substack jessgreene1.substack.com
How often does Grow By Design release new episodes?
Grow By Design has 88 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Grow By Design?
You can listen to Grow By Design on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Grow By Design?
Grow By Design is created and hosted by Jess Greene.
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