Grow By Design

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 date on all that I am doing over on Instagram: @jessgreene1 I have loved these last 88 episodes with you...

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 any major new goal. This podcast is brought to you by MJ Fitness: MJ Fitness - JESSGREENE1 Shop TMJ ap...

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 changed The requirements and criteria for the bikini division  The biggest mistakes competitors mak...

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 competing - why you lose it and how to get it back post show.  The importance of recovery and replenishin...

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 and Caffeine - The impact of stress and over-caffeination on adrenal health, and why managing these fa...

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 ideal time to reset and reflect on your goals. How to narrow down and prioritize the goals you really...

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 and how my off-season is going Tips for anyone considering competing for the first time and wher...

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 consistent both in and out of prep  How her and her fiance navigate their roles as coach, athlete and fiance ...

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...

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 bi...

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...

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 valu...

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...

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 findi...

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 uplif...

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 o...

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...

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 com...

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 Ins...

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 her ticket to the Olympia and placing 7th. - What she did to find her look and how she implements judg...

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...

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 t...

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 stre...

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 w...

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 h...