Grow By Design

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 m...

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 th...

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 th...

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...

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...

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 alon...

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 cha...

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 chall...

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...

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 th...

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 whe...

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. Toda...

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 goal...

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...

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, whethe...

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...

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 motivati...

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 habit...

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 die...

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 goog...

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 th...

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 k...

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 st...

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 upd...

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...