Grow By Design

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-defi...

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 t...

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 - in...

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 impo...

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 wee...

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....

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 ma...

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...

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...

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 w...

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 yo...

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 p...

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...

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 sco...

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...

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...

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....

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 indi...

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 exper...

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 f...

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 n...

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 an...

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 ti...

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 vari...

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 y...