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 guys, thank you so much for the ongoing support. Please feel free to DM me, always up for a chat and if you have any other suggestions of ways you would like to connect let me know! 

Much love

Jess

You can continue to support me at:

MJ Fitness: MJ Fitness - JESSGREENE1

Shop TMJ apparel with code JESSGREENE1

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jessgreene1.substack.com

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 apparel with code JESSGREENE10

Connect with Jess

Connect with Jess on Instagram

TikTok

[email protected]

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

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jessgreene1.substack.com

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 make 
• Vicki's insights from judging the amateur Olympia and watching the pro Olympia athletes compete 
• Her advice to all competitors starting out 
• How to build an Olympia physique 
• The future of bodybuilding and the bikini division 
• How you can become a judge! 

This episode is jam packed for anyone wanting to understand the sport from the judges eyes and from the best seats at any show!

Connect with Vicki here
Enquire about judging here


Connect with Jess

Connect with Jess on Instagram

TikTok

[email protected]

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

This podcast is brought to you by MJ Fitness: MJ Fitness - JESSGREENE1

Shop TMJ apparel with code JESSGREENE10

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jessgreene1.substack.com

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 replenishing your cycle after competition.
• How stress affects hormones and, ultimately, your performance and progress.
• The mindset you need to have when approaching a prep 
• The mistakes many competitors make 
• The value of understanding the bikini criteria and how YOU fit it.

Whether you're a seasoned competitor or just starting out, this episode is packed with actionable advice to help you train smarter, recover better, and shine next time you step on stage!  

Connect with Tim

@tim_1pctrs

Connect with Jess

Connect with Jess on Instagram

TikTok

[email protected]

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

This podcast is brought to you by MJ Fitness: MJ Fitness - JESSGREENE1

Shop TMJ apparel with code JESSGREENE10

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jessgreene1.substack.com

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 factors is essential for peak performance.
• Myths in the Supplement Industry - Debunking misconceptions about “quick-fix” supplements, fat burners, and under-dosed products, and learning what to look for in quality supplements.
• Hormones and Physical Performance - Understanding why balanced hormones are foundational to building muscle, losing fat, and achieving optimal energy levels.
• The Science Behind Primabolics’ Greens and Sleep Formulas - Will shares the science that goes into creating supplements designed to support wellness, digestion, and sleep.
• The Realities of Building a Brand - Will’s insights into scaling a business, including:
  • Creating a team driven by passion and purpose
  • Navigating personal and professional challenges to keep a business thriving

Shop Primabolics - Use code JESSGREENE1
Everyday Sleep
Everyday Health

Connect with Will and the team
 Will
Primabolics on Instagram
Primabolics website
Will's podcast


Connect 

• Jessgreene1 on Instagram
• Grow By Design on TikTok 
• Email: [email protected]
• All discount codes and partnerships 
• https://www.growbydesign.com.au/

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jessgreene1.substack.com

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 want to complete this year. 
• Set yourself up for success in 2025. 
• I go into detail about my 3-step goal-setting and GOAL ACHIEVING process:
  1. Clarity - What and why 
  2. Game Plan – creating a clear, actionable roadmap.
  3. Champion’s Mindset – mindset techniques to turbocharge your game plan and help you embody the person capable of achieving your goals.
• How to stay focused on your goals without getting overwhelmed in the year-end rush.

Plus I challenge you to add one daily health habit to your routine over the next 8 weeks!

I also recommend the Strides app to help track your progress
My favourite greens powder (use code JESSGREENE)

Let’s end the year with intention, focus, and positive energy!

Connect 

• Jessgreene1 on Instagram
• Grow By Design on TikTok 
• Email: [email protected]
• All discount codes and partnerships 
• https://www.growbydesign.com.au/

Partnerships

• Shop TMJ apparel with code JESSGREENE10
• MJ Fitness - JESSGREENE1
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jessgreene1.substack.com

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 where to start
• How I handle post-comp blues and body changes after a competition
• I also share some of my favourite podcasts, my thoughts on meal plans vs macros and so much more 

This episode is packed with tips, advice, and real talk about the challenges and joys of the athlete lifestyle.

Things I mentioned 

• The creamy rice I have for breakfast 
• My treadmill
• My post-comp episode: 74. Navigating the Post-Comp Challenges: Reverse Dieting, Body Image, Mindset
• MJ Fitness - Primabolics - JESSGREENE1

Connect 

• Jessgreene1 on Instagram
• Grow By Design on Instagram
• Email: [email protected]
• All discount codes and partnerships 
• https://www.growbydesign.com.au/

Partnerships

• Shop TMJ apparel with code JESSGREENE10
• MJ Fitness - JESSGREENE1
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jessgreene1.substack.com

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/

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jessgreene1.substack.com

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/

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jessgreene1.substack.com

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 is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jessgreene1.substack.com