All Episodes
Grow By Design — 88 episodes
88. The final episode (for good), the end of 2024, the podcast and what's next
87. So you want to compete? Things to know before you start bodybuilding, a prep (or any major goal)
86. Vicki Misitano - IFBB Pro League Judge - What the judges are looking for, the Olympia standard, the evolution of bodybuilding.
85. Tim McKinnon - Bikini Building, Training For The Criteria, Optimising And Understanding Your Hormones.
84: Will Warren-Davey, Founder and CEO of Primabolics - Building the Brand, Improving Sleep, Stress, and Performance
83. Finish Strong: How to Achieve Your 2024 Goals Without Burnout, My 3-Step GOAL ACHIEVEING Process
82. How to wake up early, traveling for work, navigating post-comp blues, my offseason update. Your questions answered
81. Lisa Reid, IFBB Bikini Pro - Maintaining strong relationships in prep, the power of showing up and believing in yourself
80. Taylor Ryan, The Sports Dietitian - Fueling elite athletes, supporting performance and creating a nourishing relationship with food
79. Scott Goble - Breaking Down Bikini Myths: Training, Nutrition, and Mental Toughness of elite athletes
78. Phoebe Hagan - Opening up about burnout, balance and prioritizing mental health as an IFBB Bikini Pro
77. The Other Side - My challenges, goals and navigating social pressures and judgment from others
76. Emma Bowman - Life as an IFBB Bikini pro, competing, motherhood and embracing the bikini criteria
75. Katie Brock - Finding Balance After Competition: From Corporate to Crossfit
74. Navigating the Post-Comp Challenges: Reverse Dieting, Body Image, Mindset
73. Shooting For The Stars with IFBB Bikini Pro Kate Carroll; Rising Through The Ranks On The Way To The Olympia
72. How BodyBuilding Saved My Life with IFBB Bikini Pro Mel Fletcher
71. Road to the CrossFit Games with Jamie Simmonds. Team Training, Injury Recovery and Self Belief
70. The podcast is back! Unlock your mindset + get to know me
69. Managing your mindset with Phoebe Hagan - IFBB Bikini Pro
68. Knowing your worth as an athlete with Steph Kalms, IFBB Bikini Pro
67. Making the most of life and work with Phoebe Parsons
66. My egg freezing journey - the tough recovery I didn't expect
65. Angelica Teixeira - World Champion IFBB Bikini Pro - Fighting for what you want and is she coming back?
64. Post comp lessons and sustainable dieting with Denver Steyn
63. The pressures of a biological clock - Navigating the decision to have kids, freeze eggs and balance expectations
62. Focusing on what's important with Coach Mark Carroll. The key to success in health, life and business
61. Getting Back on Track: Bouncing Back from Goal Setbacks
60. Bikini BTS - New coach, fertility lessons & job hunting - Updates from offseason!
59. Habits of a high-performer with Katie Brock - what it really takes to be at the top
58. Understanding your relationship with food - I have a degree in this! A series on understanding, educating and enhancing your relationship with food
57. How to create the ideal morning routine
56. Tammi Robinson - When competitive sport no longer serves you, learning to know, love and listen to yourself
55. Learning how to level up with Joseph Mencel, IFBB Pro and CEO
54. How to live an aligned life with Anthony Noud
53. No offseason for me - Time to make magic happen!
52. Three essential steps you must complete to achieve any goal
51. The podcast is back! It's not too late to set your goals + News and announcements!
50. I am burnt out ... Here is what I am doing about it. Plus it's the last show of 2022!
49. Navigating the silly season! Tips for enjoying the festivities without compromising your health and performance goals
48. My business revealed! Ways you can work with me PLUS How to achieve health and wealth in 2023
47. Prep Diaries #12 - 4 weeks post comp - How I am optimising my improvement season, transitioning into a growth mindset and exciting partnership announcements!
46. The 5 best things I do for my mental health
45. Prep Diaries #11 - Managing post-comp blues and your reverse diet. What to expect when any goal finishes
44. The mistakes you are making when 'filling your cup' and the dangers of not fixing this!
43. Prep Diaries #10 - Show day! Season wrap up, managing post-comp blues, reverse diet tips, new goals and my current mindset
42. How to stop self-sabotage, set new non-negotiables and take action towards your goals
41. Prep Diaries #9 - Improving show to show - State show wrap up, lessons, learnings and show day eve!
40. Do you know what makes you happy? How to build a gratitude mindset and live a happier life.
39. Prep Diaries #8 - Peak week is here! My protocols - Depletion, carbs, glam everything! + Q&A's and coaching announcements
38. How to design a career you love - My career journey - the full story
37. The mindset you need to create everything you want
36. Prep Diaries #7 - Three weeks out! New routines, quitting coffee, confessions and my current mindset
35. Why you need to have goals - 5 reasons why having a goal is fundamental to transforming your life, your mindset and your purpose.
34. I have BIG NEWS! Quit my job, started my own business and competed internationally
33. Prep Diaries #6 - Crunch time! Show date is set and game planning starts!
32. What it takes to row 30 marathons in 30 days - Lachlan Stuart
31. How to find your path, your purpose and live an aligned life with Briony McKenzie
30. Prep Diaries #5 - Overcoming self doubt, game changing extras and making the most of the 'meaty bit' of prep!
29. Cass Treadwell - Creating meaningful change through charity and partnership
28. Taking ownership - Your life, Your responsibility
Prep Diaries #4 - I got Covid!
Trevor Hendy - The key to winning on all levels
Prep Diaries #3 - Getting the basics right
The butterfly effect of coaching with Kayla Mulvogue - Lessons in personal, professional and business development
Prep Diaries #2 - Offseason is done and prep is here!
22. Get comfortable being uncomfortable.
21. John Buchanan - Coaching Legend - The art of high performance in business and sport
20. Olympian Weightlifter Matthew Lydement - Inside the 2020 Olympic pandemic experience
19. BONUS EPISODE! Prep Diaries #1 - Competing plans, offseason wins, struggles and life updates
18. The life changing volleyball concept I use every day - Essential lessons in teamwork, life and self development.
17. Jayne Caldwell and Quincy Hewitt - American Football pros to fitness empire
16. Interview with Crossfit Games athlete Jamie Simmonds
15. Knowing when to mix it up and when to work. How to balance consistency with variety to achieve your goals
14. Achieve any goal with this game plan - GOAL SETTING PART TWO
Why you need a New Years resolution - and how to set one that works! GOAL SETTING - PART ONE
How to reflect on 2021
Never fail again - Using failure to your advantage
My journey as an IFBB bikini bodybuilder - The story so far
How to overcome overthinking - Free your mind from your thoughts!
How to stay motivated - My top tips for staying consistent with your training
How to design your life for growth - The unexpected lessons we learn from plants!
No one is perfect! When your biggest strength is also your biggest weakness
The ten year body image journey
The art of progressive overload - How to build a champions mindset
The Big Shift. 2020 the year we never expected and why it's happening
Book a one way flight and just start
The blessings of COVID19