Grow By Design

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 
• How she navigates feeling comfortable in her body in the off-season 
• What her current training split looks like 
• Her mindset around friends, social occasions and the sacrifices around prep, 

Lisa is lovely and is a true testament to putting in hard work, consistent effort and dedication to reach your goals. 

Connect with Lisa: 

https://www.instagram.com/lisajanereid/

https://www.instagram.com/posewithlisa_/ 

This episode is brought to you by MJ Fitness 

• For all your health and sports supplement needs. 
• Use code JESSGREENE1 for a discount. 
• This is the creamy rice I use
• Greens -This is the greens powder I use 

Connect with Jess:
https://www.instagram.com/jessgreene1/
https://www.tiktok.com/@jessgreene01
[email protected]
https://www.growbydesign.com.au/

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 of a females period.  
• She addresses the psychological aspects of nutrition, stressing the significance of developing a healthy relationship with food and the value of self-reflection in achieving sustainable results. 
• How to create new habits around food. 
• The core pillars every nutrition / eating plan should include 
• The role of carbohydrates and protein in an athlete's diet, including timing around training sessions

Throughout this conversation, Taylor provides practical advice for athletes from recreational to elite, on how to optimize their nutrition for peak performance. 

Connect with Taylor: 

https://www.instagram.com/the_sportsdietitian/?hl=en 

https://thesportsdietitian.com.au/ 

This episode is brought to you by MJ Fitness 

• For all your health and sports supplement needs. 
• Use code JESSGREENE1 for a discount. 
• This is the creamy rice I use
• Greens -This is the greens powder I use 

Connect with Jess on Instagram

TikTok

[email protected]

https://www.growbydesign.com.au/

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 big but sometimes forgotten elements of hydration, digestion, sleep and consistency. 
• Scott also discusses his approach to coaching, including how he handles the mental challenges his clients face during preparation. 
• We discuss what makes an elite athlete and the insights Scott has on what makes a great athlete
• How to judge how hard an athlete can push both mentally and physically 

Find out more about Scott and Team Goble here: https://www.instagram.com/teamgoble_/

This episode is brought to you by MJ Fitness 

• For all your health and sports supplement needs. 
• Use code JESSGREENE1 for a discount. 
• This is the creamy rice I use
• Greens -This is the greens powder I use 

Connect with Jess on Instagram

TikTok

[email protected]

https://www.growbydesign.com.au/

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 pause on competing and taking time to rediscover her love for bodybuilding 
• The tough decision to admit she was burnt out and needed a break 
• How reaching burnout impacted her and the mental toll of chasing pro-level goals
• The pressures of maintaining a goal once you reach it,  
• How functional training helped her fall back in love with fitness and why prioritizing mental health is so important 
• How Sandy Williamson and athletes like Simone Biles inspired her to choose herself
• How she is now finding the balance between life, fitness, and high-level competition while still chasing big goals

Phoebe was super real and raw in this conversation, sharing the ups and downs that we don’t often hear about. I know you’ll find her story as inspiring as I did!

Connect with Phoebe: https://www.instagram.com/phoebehagan_/ 

This episode is brought to you by MJ Fitness 

• For all your health and sports supplement needs. 
• Use code JESSGREENE1 for a discount. 
• This is the creamy rice I use
• Greene -This is the greens powder I use 

Connect with Jess on Instagram

TikTok

[email protected]

https://www.growbydesign.com.au

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 values and how I use that to share how I show up in life! 
• My current goals and my plans for my next show.

Connect with Katie

@itsmekatiebrock

This episode is brought to you by TMJ and MJ FITNESS 

• These are the lifting straps you need in your life - TMJ (Use code JESSGREENE10) 
• MJ FITNESS - JESSGREENE1
• TMJ - JESSGREENE10

Connect with Jess on Instagram

Grow By Design on TikTok

[email protected]

https://www.growbydesign.com.au/

Stay up to date with all partnerships here

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 posing and the specific drills and mindset work she uses to improve her posing and confidence on stage. 
• How she navigates coaching herself and implementing feedback from show to show 
• The approach she is taking to streamline her physique to fit the IFBB bikini criteria 

With candid reflections on body image and the pursuit of excellence, this conversation provides a compelling look into the world of competitive bodybuilding. Aspiring athletes and fitness enthusiasts alike will find motivation and practical advice in Emma's story of perseverance and success.

This episode is brought to you by MJ Fitness Use code JESSGREENE1 for a discount. Comment on this post to win a $50 MJ Fitness voucher  

Connect with Emma: 

https://www.instagram.com/emma_bowman_ifbbpro/ 

https://www.instagram.com/emma_bowman_coach/ 

Connect with Jess on Instagram

Grow By Design on TikTok

[email protected]

https://www.growbydesign.com.au/

Stay up to date with all partnerships here

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 finding purpose and direction after a major competition, emphasizing the importance of setting new goals and maintaining balance in life. She also talks about her career as a CFO and how she's learning to embrace a more flexible approach to fitness and life goals. Throughout the conversation, Katie provides valuable insights into the mental and physical challenges faced by high-performance athletes and the importance of adapting to different seasons of life.

Connect with Katie

@itsmekatiebrock

You can listen to the first episode with katie here: 59. Habits of a high-performer with Katie Brock - what it really takes to be at the top

This episode is brought to you by TMJ and MJ FITNESS 

• These are the lifting straps you need in your life - TMJ (Use code JESSGREENE10) 
• MJ FITNESS - JESSGREENE1
• TMJ - JESSGREENE10

Connect with Jess on Instagram

Grow By Design on TikTok

[email protected]

https://www.growbydesign.com.au/

Stay up to date with all partnerships here

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 uplifted and empowered about tackling yours. She shares so much valuable advice on creating a post-comp plan and how to handle each challenge with a champion’s mindset. 

Connect with Jess on Instagram

Jess on TikTok

[email protected]

https://www.growbydesign.com.au/

Stay up to date with all partnerships here

This episode is brought to you by MJ Fitness, use my discount code JessGreene1 for any of your supplement needs! 

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 on stage. The tanning issue that almost cost her a top 2 placing! Her success on the USA circuit, how she balances prep while working as a nurse and how her and her husband navigate their trainer-trainee relationship. 

Connect with Kate: 

@kaatestacey on instagram

Posing coaching here

Connect with Jess on Instagram

Grow By Design on TikTok

[email protected]

https://www.growbydesign.com.au/

Stay up to date with all partnerships here

This episode is brought to you by Vitalzing 

All natural, zero-calorie water drops. Use code JESSGREENE1 for a discount. 

Posing Coaching

This episode is brought to you by MJ FITNESS  and TMJ APPAREL 

MJ Fitness use code JESSGREENE1
TMJ use code JESSGREENE10

My favs:
Creamy rice
Primabolics range


Grow By Design on TikTok
Grow by design on Instagram
Email me [email protected]
https://www.growbydesign.com.au/
Stay up to date with all partnerships here