Grow By Design

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

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, 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

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

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

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

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

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

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! 

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

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. 

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

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 and training, what pushes her to be her best, as well as her tips for staying on the level post-season.


Connect with Mel: 

@melfletcher__

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

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

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 competition in 2023. 

Connect with Jamie: 

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

https://www.instagram.com/qhptraining/

Jess on Instagram

Grow By Design on TikTok

Email me [email protected]

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

Stay up to date with all partnerships here

VITALZING WATER DROPS
Zero calorie, zero carb, all natural water and milk drops. Use code JESSGREENE1

TMJ APPAREL
My go-to activewear and gym accessory brand. I love the lifting straps! Code: JESSGREENE10

Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.



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

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 Instagram and tag me! 

Check out these past episodes: 

• Phoebe Hagan
• Angelica Teixeira
• Coach Mark Carroll 
• Tammi Robinson  
• Joseph Mencel 

Connect: 

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

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

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 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 

Email me [email protected]

MJ FITNESS
Australia's leading sports supplement retailer. Best range, best prices. Code: JESSGREENE1

VITALZING WATER DROPS
Zero calorie, zero carb, all natural water and milk drops. Use code JESSGREENE1

TMJ APPAREL
My go-to activewear and gym accessory brand. I love the lifting straps! Code: JESSGREENE10

Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.



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