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! 

Links

• Work with me - Coaching packages
• Shop journals - USE CODE PODCASTFAM FOR 10% OFF 
• GBD Consulting 

Join the community

• Community emails
• Grow By Design on Instagram
• Jess on Instagram
• Grow By Design on Instagram 
• Email me [email protected]

Partnerships

• Shop TMJ apparel with code JESSGREENE1
• Massive Joes (Aus) JESSGREENE1 for free gift with purchase
• Core Nutritionals (Worldwide) JESSGREENE for 20% off
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off

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

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 challenge! 

We cover this in today's episode:

• 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!  

Make sure you tag me in your morning routines! 


Download your free journal guide here:

Shop journals with the code PODCAST FAM


Show Sponsor: Vitalzing

Helping you drink more water, naturally! 

• Zero carbs 
• Zero sugar 
• Natural flavour 
• Sweetened with stevia 
• So many flavours 

Shop Vitalizing water drops using code JESSGREENE1 for 10% off and free shipping over $50 

Links

• Work with me - Coaching packages
• Shop journals 
  
  

Join the community

• Weekly emails
• Grow By Design on Instagram
• Jess on Instagram
• Grow By Design on Instagram 
• Email me [email protected]

Partnerships

• Shop TMJ apparel with code JESSGREENE1
• Massive Joes (Aus) JESSGREENE1 for free gift with purchase
• Core Nutritionals (Worldwide) JESSGREENE for 20% off
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off
• 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'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 bipolar
• The 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/ 

Show Sponsor: Vitalzing
Helping you drink more water, naturally! 

• Zero carbs 
• Zero sugar 
• Natural flavour 
• Sweetened with stevia 
• So many flavours 

Shop Vitalizing water drops using code JESSGREENE1 for 10% off and free shipping over $50 

Links

• Work with me - Coaching packages
• Shop journals 
  
  

Join the community

• Weekly emails
• Grow By Design on Instagram
• Jess on Instagram
• Grow By Design on Instagram 
• Email me [email protected]

Partnerships

• Shop TMJ apparel with code JESSGREENE1
• Massive Joes (Aus) JESSGREENE1 for free gift with purchase
• Core Nutritionals (Worldwide) JESSGREENE for 20% off
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off
• 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

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 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. 

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/ 

Check out Massive Joes and TMJ apparel use code JESSGREENE1

Links

• Work with me - Coaching packages
• Shop journals 
  
  

Join the community

• Facebook group
• Weekly emails
• Grow By Design on Instagram
• Jess on Instagram
• Grow By Design on Instagram 
• Email me [email protected]

Partnerships

• Shop TMJ apparel with code JESSGREENE1
• Shop Core Nutritionals
  • Massive Joes (Aus) JESSGREENE1 for free gift with purchase
  • Core Nutritionals (Worldwide) JESSGREENE for 20% off
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off
• 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

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 life
• How 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 purpose
• How 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/ 

Competition! Win 1 of 5 journals 
To enter:

• Listen to an episode of the podcast
• Take a screenshot
• Post it to your Instagram stories and tag @jessgreene1 & @grow_by_design
• Bonus entry if you leave a review and share it with me!

The winner will be drawn at the end of the month.

Links:

• Work with me - Coaching packages
• Shop journals 
  
  

Join the community

• Facebook group
• Weekly emails
• Grow By Design on Instagram
• Jess on Instagram
• Grow By Design on Instagram 
• Email me [email protected]

Partnerships

• Shop TMJ apparel with code JESSGREENE1
• Shop Core Nutritionals
  • Massive Joes (Aus) JESSGREENE1 for free gift with purchase
  • Core Nutritionals (Worldwide) JESSGREENE for 20% off
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off
• 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

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 stage
• What 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/ 



Don’t forget to celebrate the launch of the podcast I am running a journal giveaway

Win 1 of 5 journals 

To enter:

• Listen to an episode of the podcast
• Take a screenshot
• Post it to your Instagram stories and tag @jessgreene1 & @grow_by_design
• Bonus entry if you leave a review and share it with me!

The winner will be drawn at the end of the month.


Work with me - Coaching packages 

Shop journals 

Join the community! 

• Join the Facebook group
• Sign up for my weekly emails
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]

Partnerships:

• Shop TMJ apparel with code JESSGREENE1
• Shop Core Nutritionals
  • Massive Joes (Aus) JESSGREENE1 for free gift with purchase
  • Core Nutritionals (Worldwide) JESSGREENE for 20% off
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off
• 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

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-sabotage
• How 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 goals 

This 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 Clear 

Work with me: 

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

Join the community! 

• Join the Facebook group: https://www.facebook.com/groups/515117660691314/
• Sign up for my weekly emails
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]

Partnerships:

• Shop TMJ apparel with code JESSGREENE1
• Shop Core Nutritionals
  • Massive Joes (Aus) JESSGREENE1 for free gift with purchase
  • Core Nutritionals (Worldwide) JESSGREENE for 20% off
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off
• 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

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! 

Join the Facebook group: https://www.facebook.com/groups/515117660691314/

Sign up for the weekly emails

Work with me: 

Coaching and mentoring packages https://www.growbydesign.com.au/coaching 

Stay connected:

• Sign up for my weekly emails
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]

Partnerships:

• Shop TMJ apparel with code JESSGREENE1
• Shop Core Nutritionals
  • Massive Joes (Aus) JESSGREENE1 for free gift with purchase
  • Core Nutritionals (Worldwide) JESSGREENE for 20% off
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off
• 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

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 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 needed
• The reason I do blood tests and speak to my doctor and naturopath after competing
• What 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 2023 

This 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! 

Download your free journaling guide here

Shop your journal here

Check out my coaching programs here

Stay connected:

• Sign up for my weekly emails
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]

Partnerships:

• Shop TMJ apparel with code JESSGREENE1
• Shop Core Nutritionals
  • Massive Joes (Aus) JESSGREENE1 for free gift with purchase
  • Core Nutritionals (Worldwide) JESSGREENE for 20% off
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off
• 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 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, whether that be performance, body composition, mental focus, energy or just general health. 

It can be a challenge to know how to balance and manage all of this - especially as this time seems to run from November to January - it is almost 15-20% of our total year! 

I cover: 

1. Why I prefer a ‘little bit of everything' over an ‘all or nothing approach. 
2. How I navigate saying yes or no to certain foods, drinks and occasions.
3. Why it is important to keep exercising and how to fit this into your schedule.
4. How I track my calories over this time and at certain events. 
5. How I can have my cheese, crackers and sauces without the guilt or the calories!
6. My decisions around alcohol and how I manage this 
7. Some of my favourite low calories food swaps.
8. What I do when I overeat on caramel slice 
9. The importance of making the most of the people, the events and the occasion - not just the food. 
10. How I mentally and emotionally manage this season and the mindset shift I want you to make 

As promised these are my favourite low calories treats!

• Mingle sauces - you can buy these in Australia from Woolies and Coles 
• Vitalizing water drops - the best water flavours on the market! Add to soda water or any other drinks for a low-calorie option - Use my code JESSGREENE1 for a discount 
• No Calories, alcohol-free margarita 

Remember you can now check out my packages to work with me, lets's make 2023 your best year yet!



Stay connected:

• Sign up for my weekly emails
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]

Partnerships:

• Shop TMJ apparel with code JESSGREENE1
• Shop Core Nutritionals 
  • Massive Joes (Aus) JESSGREENE1 for free gift with purchase
  • Core Nutritionals (Worldwide) JESSGREENE for 20% off
• Shop Vitalizing water drops using code JESSGREENE1 for 10% off
• 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