Avsnitt
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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
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- 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 judges' feedback.
- How she has found her best method of prepping to bring her best to stage
- How she manages both the mental and physical side of competing.
- Her tough decision to pull out of the 2023 Arnolds USA and why she put her mental health first.
- Her mindset coming into her 2023 season and what she is doing differently.
Phoebe has such a great outlook on bodybuilding and life and it was such a pleasure to speak with her, I know you guys will love this one.
Connect with Phoebe:
Instagram
Posing Portal
Say More Podcast
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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 how she approaches a prep, lifestyle or offseason phase with clients. The lessons and insights she gained from spending time with top IFBB pros and judges and how that has shaped her coaching. Her mindset as an athlete and what she encourages her girls to focus on, in prep and out of prep. The challenges for Australian amateur athletes and why travelling overseas can be a great opportunity.I highly recommend Steph as a coach, not just because she is a good friend and my own coach! but because she is so passionate about the sport and is always learning and growing as an athlete, coach and businesswoman.
We hope you love the episode!Connect with Steph:
https://www.instagram.com/stephkafit/https://www.instagram.com/stephkaaaa/
Listen and tag
Grow By Design on Instagram & Jess on Instagram
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Saknas det avsnitt?
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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 the way. We speak all about navigating life, careers, happiness and health in our 20’s and 30’s.
We cover:
Why Phoebe chooses to have multiples jobs and how the diverse and sometimes chaotic week actually brings her more balanceWhat has caused her to hit burnout before and the lessons that taught her The shock and benefit that covid delivered Why sometimes working in a job that is boring can be a great opportunity How the podcast was started and why it has kept her going How and why she chooses to share her life and her experiences through a podcast for thousands to hear.What to do when you don’t enjoy your job or want to chase your dreamsI loved this chat with Phoebe she has such a refreshing outlook on life it is truly infectious!
You can find her podcast on your favourite podcast platform - Confessions of a Train Wreck - https://omny.fm/shows/confessions-of-a-train-wreck
Connect with Phoebe here https://www.instagram.com/phoebeacp/?hl=en
Listen and tag me Grow By Design on Instagram & Jess on Instagram
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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 recoveringWhy 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 stress What my next steps look like My recommendations if freezing eggs is something you want to explore
You can find the first episode and the start of my journey here: https://www.buzzsprout.com/1100345/12973626
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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 won everything!
We speak about her journey from an amateur to the pro level and the wins and challenges along the way - she also answers the question about her comeback plans …..
We cover so much in this episode!
How she overcame so much adversity to win her pro card What her ‘secret’ was to get in shape for her first shows How she approaches longevity in the sport and her offseason and in-season approach. Angelica’s mindset when she placed 31st (2nd to last) in her first Olympia Her tough decisions between competing and starting a family. How she views her role as an ambassador and role model in the sport Her advice and words of wisdom to both high-level pros and also amateur and aspiring bikini competitors Her transition into motherhood Finally an exclusive insight into her comeback plans ……Angelica is such an incredible role model and ambassador for the sport of bikini, it was such an honor to speak with someone who is one of the greatest Champions in the sport but is so welcoming, lovely and down to earth.
Connect with Angelica here https://www.instagram.com/angelicaht/?hl=en
Listen and tag me Grow By Design on Instagram & Jess on Instagram
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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 he looks for but the physiological and physiological ones His post-comp dieting lessons and mindset challenges His philosophy towards dieting - both for himself and his clients - and how he makes this sustainable and successful. His view on clean eating, maco dieting, flexible dieting and meal plansWe also chat through the challenges and decisions of being a natural bodybuilder and how we approach that from a mindset and a physical standpointThis is a great episode not only for bodybuilders but anyone looking to optimise their health and wellbeing.
You can connect with Denver here:
https://www.instagram.com/coachdenversteyn/
https://denversteyn.com/
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This episode is all about babies!
The tough reality for women that we do in fact have a biological clock that we need to consider How we made the decision to freeze eggs What scientific and biological factors swayed my decisions I share openly how I wasn't sure if I wanted kids and my fear of judgement from myself and society What my competing (and conflicting) goals are right now The pressures I put on myself in this process What the process of freezing eggs has been like, including the costs, the process and how I am personally feelingHow I changed my diet and training to honor my body in this process
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:
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The Imperfects Podcast episode - https://open.spotify.com/episode/0lNF9hvBGxYEUMESuymPj9
To learn more about Ann Davidman, her work and her motherhood clarity course, follow this link: https://www.motherhoodisitforme.com/
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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 through social media and this conversation, this is jam-packed and I know you will love it:
We cover:
How Mark first started in the fitness industry as a PT and how he evolved himself and his business to coach world champion bikini athletes His approach to training and nutrition and how this can be applied to your own goals and lifestyle. The importance of strength training for men and women.How he has his bikini athletes lifting heavy (almost 2-3x their body weight!) How to find your TDEE and individual calorie limit Why we shouldn’t rely just on willpower to achieve our goals. The importance of understanding the fundamentals and the basics when working towards your goals both in health and life What some of his biggest lessons have been over the last few years.Connect with Mark here: https://www.instagram.com/coachmarkcarroll/
Carroll Performance: https://www.instagram.com/carroll_performance/
If you loved this episode take a screenshot and tag us on Instagram. If you leave a review and send it to me at Grow you will also go in the draw to win a Journaling Journal. Jess, Grow By Design, Mark
Marks TDEE calculator: https://coachmarkcarroll.com/tdee-signup/
https://coachmarkcarroll.com/Links
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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-sabotagingWhat the smallest possible goal is the best The self-love and tough love you need for yourselfHow to embrace and love the ‘suck’
Grow By Design on InstagramJess on InstagramEmail me [email protected]
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Links
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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 my new coach is! Why I started working with her, what the key differences are What improvements and changes I have made this offseason. The details behind my current macros, nutrient focuses, training split What my offseason 1% habits are An update on my business and why I am now in the job market, did I fail? Some tough lessons about my fertility, my period and my hormones and what I am doing about themOur journey to freezing eggs and why we are doing it.The interesting conversations and thoughts my partner and I have had on this fertility journey.To reach out to my coach, Steph Kalms:
https://www.instagram.com/stephkaaaa/
https://www.instagram.com/stephkafit/
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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 training is going and what that looks like How she navigates her schedule to fit in her career and her sport The scarifies she has to make each day What drives her How she remains so disciplined What habits she has developed to support her high-performance mindset and goals How she manages her mental health and overcomes self doubt And so much moreThis episode is jam-packed and I know everyone will take so much from this!
Connect with Katie https://www.instagram.com/itsmekatiebrock/
Follow the Torian Pro: https://www.instagram.com/torianpro/
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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 along those lines this is the episode for you!
I have studied, worked and lived in this world for the last 15 years in my own personal food and body image journey, my life as an athlete, a passionate foodie, and a diet culture-recovered woman and also in my academic and professional careers - there is no one who understands food and our relationship with it quite like me!
This episode is the first in a series of episodes all about understanding, educating, healing and enhancing your relationship with food because even though it can be so complex it can also be very simple!
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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!
Why it is important to have a morning routine Common misconceptions about morning routines When you should stay asleep What my morning routine looks like How my morning routine has changed over time How to design your ideal morning routine The best time to wake up My key pillars - something physical, mental, emotional and time-saving!
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 challenge!
We cover this in today's episode:Make sure you tag me in your morning routines!
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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 challenging experiences to get to where she is today.
We cover all this in the episode:
Her journey to becoming one of the fittest women on the planet. How she had to unpack and overcome her identity and ego as she moved away from being a competitive athlete How her upbringing and perfectionist mindset led to a story of never being good enough. How she found herself and her happiness after competitive sport How she manages her bipolarThe challenges female athletes face when managing their health, hormones and their performance The importance of having the right people in your corner The importance of key health tools such as nutrition, sleep and rest and the impact that can have on your mental health and your athletic performance.We cover this and so much more!
Connect with Tammi on Instagram: https://www.instagram.com/tamarind111/
The Process Programming https://www.instagram.com/theprocessprogramming/
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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.
How and why he started bodybuilding What his journey to winning his pro card wasHow his current prep for the New York pro is going His advice to amateur athletes working towards their pro card How he balances life, business and competing How and why he started Massive Joe’s How he made the decision to continue with his own business after finishing University with Honours Degrees in Engineering and Law! His key business lessons His mindset towards growing, evolving and learning. Big expansion plans for Massive Joes, TMJ apparel and his competing goals moving forward.
You can expect:This was an awesome conversation and Joe’s constant appetite for growth in all areas of life is incredibly inspiring. This is a must-listen for anyone wanting to level up.
Check out Joe on Instagram https://www.instagram.com/josephmencel/
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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 thousands of people in Nutrition & Mindset to now leading an industry-leading Inner Work coaching business with a team of coaches leading thousands of individuals to live and perform at their best
In this episode we talk about:
How to create meaningful change in your lifeHow to navigate the health of information and self-help in our modern world and how to go from information to transformation How to find your purposeHow to know and understand your story but not make it your only story How to find inner peace and fulfilment while still being the high-achieving human you want to be. What we can learn from nature and children How to connect with a purpose greater than yourself.This is a powerful episode!
Connect with Anthony here: (Let him know you heard him on the podcast!)
https://www.instagram.com/anthonyinnerwork/
https://www.awakenedlifestyles.com.au/
Listen to an episode of the podcastTake a screenshotPost it to your Instagram stories and tag @jessgreene1 & @grow_by_designBonus entry if you leave a review and share it with me!
Competition! Win 1 of 5 journals
To enter:The winner will be drawn at the end of the month.
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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 when my next show will be What my mindset is for this next season and why I don’t use the phrase “off-season”What my focus and core pillars are for this next stageWhat additional 1%’s I am adding to my routines and daily habits How I am managing my hormones post comp How I manage my body changing and putting on weight in the offseason Plus some HUGE changes and an announcement about my plans moving forward
This is a big episode!
Happy listening
Jess
Team mentioned:
Elite Health and Performance - https://www.elitehp.com.au/
Brendan - Kula Health - https://kulahealth.com.au/
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Win 1 of 5 journals
To enter:
Listen to an episode of the podcastTake a screenshotPost it to your Instagram stories and tag @jessgreene1 & @grow_by_designBonus entry if you leave a review and share it with me!The winner will be drawn at the end of the month.
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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.
Today's episode covers:
The three essential steps 1. Clarity 2. Game plan 3. Mindset What achieving my weight loss goal taught me and why I wasn't happy when I got there The problem when your goal and your why are misaligned How to overcome your own self-sabotageHow to set yourself up for success and design the ideal game plan for you How to find the balance between manifesting your goals and taking action How to overcome self-doubt and live in the energy of already achieving your goalsThis is such a powerful process and I can’t wait for you to implement this and start achieving your own goals!
Books and people mentioned
Relentless by Tim Grover Can’t hurt me by David Goggins The Universe has your back by Gabrielle Bernstein Atomic Habits by James ClearWork with me:
https://www.growbydesign.com.au/coaching
Join the community!
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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 goals!
Today's episode covers:
A big welcome back!An update from my break and my plans for the new year. Common misconceptions around goal setting Why it is not too late to set your New Year goals Why sometimes setting smaller goals is better Understanding when and how to adapt your goals if needed The importance of recognising why you are tempted to change or give up on a goal.Join the community - the podcast now has a Facebook group!
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Sign up for the weekly emails
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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 tooWhy I am not doing a ‘2022 wrap-up or lessons learnt episode’ How I manage these burnout conversations with my coach What my training and diet looks like over the holiday period How a surprise trip to New Zealand is the break I neededThe reason I do blood tests and speak to my doctor and naturopath after competingWhat my iron levels are doing and how that is impacting my energy levels Why going to bed at 7:30pm is the best decision adult me had made!What you can expect from me in 2023This year was a big one so I really encourage you to take the time to rest, repair and just switch off!
Once you take this time to stop you will have so much more energy and attention to come back and create an even better 2023.
Finally, I am so grateful for all your love and support over this year - thank you!! Have an amazing holiday and the podcast will be back in mid-January!
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