Who doesn’t love a good story! 

Join me as I take you back to my volleyball days (yes I know it is a sport for tall people!) 

This is where I learned some of my most powerful and pivotal lessons. These are concepts I still use and apply every single day. 

You don’t have to be a sports fan to understand and apply these concepts. The thing I found most incredible was that I use these concepts more now than I ever did on the court!

This weeks epiosde I cover:

• How one coach transformed a team full of high school girls, all with their own individual agendas and personalities into a winning united force. 
• The foundations of a strong team - communication, ownership, confidence, persistence, teamwork and the concept of bettering the ball. 
• The lessons we learnt on day one of training that changed the communication of the team forever
• The concept of ownership and taking responsibility of the play 
• How to demonstrate commitment to the team 
• How to show your teammates you have their back 
• Why getting the biggest bruise led to the best stories, the best memories and built the best team environment 
• Finally the one ruling concept that I live by each and every day BETTER THE BALL 
  • Learn how to improve your day every day 
  • Learn how to improve the days of the people around you
• Finally, why I buy two coffees each day!

These concepts of teamwork and self-improvement are not only relevant on the court but can be applied throughout life, work and relationships.

This episode is a powerful one and I am so excited to see the ripple effects of the better the ball concept!

Make sure you send it to someone you love and be sure to take a screenshot and share it on Instagram and tag me! 

https://www.instagram.com/grow_by_design/ 

This week's episode is a powerful one. I chat with two incredible women, Jayne Caldwell and Quincy Hewitt, they are the founders of the lifestyle and fitness app Ya Bish.

Having started multiple businesses in both the athlete and tech space, they know a thing or two about hard work, making the most of opportunities and levelling up.

Their story doesn't just start and end with business and they are also former pro athletes, having played American football in Australia before moving to America to play for LA and Chicago and winning a national title undefeated!

In this episode we cover:

• How they started playing American football and what it was like to play in the American league
• Their take on the uniforms that were a topic of hot debate when the league first started and how empowering these really were.
• How they learnt to balance their masculine and feminine energy in both life, sport and business.
• How they overcome the challenges moving out of athlete life and into their next phase.
• Why messages of self-love, self-confidence and female empowerment are so important to them and how this is the basis for the Ya Bish app.
• The importance of dreaming big, wanting more and knowing you are capable of all that you dream of
• Why the ability to flow and adapt through opportunities and lessons is so important
• The importance of having the right people in your corner
• Their dreams and plans for Ya Bish and the Ya Bish Empire! 
• AND SO MUCH MORE!

You will leave this episode feeling inspired, powerful and with the unwavering belief that women can do anything.

See the links below for all things Ya Bish!

If you loved this episode make sure you share it and tag us.

Download the YaBish app now!

Ya Bish Fit: https://www.instagram.com/yabishfit/

Jayne: https://www.instagram.com/jaynecaldwellco/

Quincy: https://www.instagram.com/quincyyhewitt/

Sneak peek of Ya Bish tea! https://www.instagram.com/yabishfittea/ 

Grow By Design: https://www.instagram.com/grow_by_design/ 

https://www.growbydesign.com.au/podcast/blog-post-17-jayne-caldwell-and-quincy-hewitt-american-football-pros-to-fitness-empire 

In this week’s podcast, I talked to Crossfit Games athlete and former Crossfit Open Winner, Jamie Simmonds. 

As an elite athlete in one of the most gruelling and intense sports, Jamie knows a thing or two about high performance! 

In 2016 she took the Crossfit world by storm winning the Crossfit Open as a relatively new athlete in the sport. Since then she has competed at the Crossfit Games four times as an individual and once as a team, placing third twice and never finishing outside the top 12.

This is a powerful episode and we dive into: 

• How her competitive gymnastics and rugby playing childhood lead her to Crossfit 
• How her moved to Abu Dhabi shaped her view of the world and taught her valuable lessons about herself and the cultures around her
• What intense homesickness taught her about people and sport 
• What it means to turn on and off your athlete mindset in training and competitions. 
• How she coped mentally and physically after a shoulder injury forced her out of the 2021 season 
• The importance of self-reflection in competition 
• How she balances work, training and life! 
• How she deals with pressure - both the pressure she puts on herself and the pressure from those around her 
• What her plan for the 2022 season looks like 
• What a champion’s mindset means for Jamie
• AND SO MUCH MORE! 

This is an incredible episode with key takeaways not only for sport and performance but life and connection!

You can connect with Jamie on Instagram 

https://www.instagram.com/jgreenewod/ 

For programing from Jamies check out QHP Training

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

As always I love hearing from you, make sure you take a screenshot, share it and tag Jamies and I!

Grow by Design on Instagram

​​https://www.instagram.com/grow_by_design/

You can also find out more about Jamie on my website
https://www.growbydesign.com.au/podcast/blog-post-16-interview-with-crossfit-games-athlete-jamie-simmonds   

Learn to balance consistency with variety when working towards your goals.

We all know that consistency is the key to success but what happens when we get bored or want to mix it up? What happens when we want to add some variety to our day, to our training, to our routine. How do we do this without compromising our goals?

This week's episode gives you these answers! 

We cover: 

• How I use variety as my secret tool to stay consistent when working towards my goals 
• Finding the right balance between variety and consistency that helps you achieve your goals faster 
• Asking yourself the hard questions around consistency
• Understand how consistent you truly need to be to achieve your goals 
• How to continue evaluating your goals and your process 
• How to make sure your goals and routine continue to serve you .. and what to do when you realise they no longer do.
• Best ways to add variety to your routine without compromising your goals 
• Knowing when to mix it up and when you need to knuckle down and stay on track

I also give you an update on my current training, goals, routine and my latest experience at an Inspire Cycle class! 

If you want to connect with me you can find me on Instagram https://www.instagram.com/grow_by_design/ 

If you loved the sound of Inspire Cycle you can connect with them here: 

https://www.instagram.com/inspirecycle/ 

https://www.inspirecycle.com.au/ 

Continuing from last weeks episode, this week I cover how exactly HOW to achieve your goals and where, when and how to start taking action. 

Everyone has dreams and wants, a few people turn these into goals, fewer turn these into a game plan and even less execute this game plan every day and every week. 

After this, you will be part of that exceptional group. You will achieve your goals and give yourself an unwavering competitive advantage. 

In this episode, we cover the goal fundamentals, ie what the parameters of your goals should be. 

We explore: 

1. What is realistic 
   1. We explore the concept of chucking  
2. What is tangible 
3. What is your time frame 
4. How do you create unwavering self-belief 
   1. How to keep showing up, keep proving yourself every day that you want this. 
   2. Understand what you can get your energy around 

We also cover: 

• How to identify your next steps 
• How to track progress 
• How to celebrate micro wins along the way 
• Managing setbacks 
• The importance of daily actions and routines 

This is a juicy one! I promise there is so many amazing tips and tricks in here. 

Once you know how this process works you can apply it to any area of your life, it is truly game-changing! 

As always I love hearing your feedback, be sure to share and tag me on Instagram https://www.instagram.com/grow_by_design/ 

I can not wait to see you smashing your goals! 

https://www.growbydesign.com.au/ 

Welcome to 2022!

“New year, new me, new goals” are the words on everyone's lips at the moment … and for good reason, now is the perfect time to reset, refresh and realign yourself for another amazing year.

But … this year I want it to be different for you, I want you to get to the end of 2022 and know that you achieved all that you wanted to (maybe even more!) this was the year you set REAL goals, you made a game plan, you stuck to it and you achieved it!

This podcast gives you the tools to make that possible!

This is part one in our goal setting journey and we discuss: 

• Why having a goal is so important 
• Why having a goal can bring more meaning to your life
• How to decide WHAT your goal should be 
• How to bring others on the journey with you 
• Understand the WHY behind your goal 
• Create techniques to help you stay on track even when you lose motivation 
• I share my goals for the year.
• And so much more!

I introduce you to the Grow by Design method and we cover the first of the three pillars: 

1. Get clear on the goal 
2. Create a game plan 
3. Cultivate your champions mindset 

The tools I discuss include the 7 layers deep exercise from Dean Graziosi, an example can be found here: 
7 Levels Deep Exercise

Another great website that walks you through this process can be found here:
http://www.7levelsdeep.com/ 

You can also follow Dean here:
https://www.instagram.com/deangraziosi/ 

As always I love and appreciate the time you give me so if you liked this podcast please let me know, leave a review or tag me on Instagram:  https://www.instagram.com/grow_by_design/ 

For more information also check out my website:
https://www.growbydesign.com.au/

2021 was a huge year!

Before we rush off into the new year, now is the perfect time to stop and reflect.

It is an incredible opportunity to celebrate your wins, observe and learn from setbacks, be grateful for those around you, and lock in the memories of the year.

This episode teaches you how to do just that, we cover: 

• Why reflection is important 
• How to celebrate the wins 
• How to learn from any setbacks 
• How to use mindfulness techniques to 'lock in' feelings of positivity celebration and gratefulness 
• An insight into my lessons, setbacks and gratitudes 
• A sneak peek into what is to come for Grow By Design and my business! 

I have put together the Grow By Design reflection workbook to help you close out one year and welcome in the next.

Download the 2021 reflection workbook here
 
Download the story templates here

Make sure you share and tag me in your reflection @grow_by_design

If you loved this episode and think someone else you know would benefit from this reflection make sure you share it with them. 

What would you do if you knew you could not fail? 

Now, what if I told you that was possible?

What happens when you get fired from your dream job? When things don’t go to plan and you don’t achieve your goals or there is an unexpected speedbump in the road.?

‘Failure’ is inevitable when you are working towards something new, something beyond your normal, it is a sign you are operating in new territory.  It is a good thing! 

This episode is all about refarming how you see and deal with failure and how you can use it to your advantage.  It can actually help achieve your goals faster! 

This episode covers: 

• I got fired from my dream job 
• How this turned out to be the best thing! 
• Turning failure into feedback 
• Acknowledging the pain 
• Trust yourself to fail 
• My process to overcoming failure 
• How to use failure and feedback in your everyday life to achieve your goals

As always I love and appreciate your support, let me know what you think! 

It is time to be game changing 

Connect with me! https://www.instagram.com/grow_by_design/ 

https://www.instagram.com/grow_by_design/

6 years and 12 bodybuilding shows later and here we are! 

Off the back of my latest and most successful season yet I thought it was about time I gave some background to the story and share the journey so far, it has been an interesting one! 

This episode is all about my journey as an IFBB bikini bodybuilder: 

• How I started 
• Why I started
• The good, the bad and the ugly preps! 
• The impact of good and bad coaching 
• Win or learn lessons 
• Trials and tribulations, heartbreaks and heartwarming moments.
• The impact of COVID 
• International shows, state shows, a few trips around the world
• How to prep through Europe 
• How to create a sustainable bodybuilding lifestyle 

Finally, I reveal what is next, where am I heading and what is the big dream.

This episode is not just for bikini girls or bodybuilders but anyone interested in big dreams, goals and making a plan to achieve them.

I am living proof that achieving goals takes time and patience, hard work and resilience - but that is where the fun is!

I am so grateful for your time and energy, as always feedback and questions is welcome.

Connect with me and tag me on Instagram:Grow_by_design
 https://www.instagram.com/grow_by_design/

Do you often find yourself thinking and rethinking the same problem,  situation, person or event? 

Do you have a tendency to be indecisive and always second guess your decisions, big and small? 

You are not alone! and it does not have to be this way! 

In today's episode, we jump into all things, overthinking, overwhelm and indecisiveness. We look at the key steps and process to overcome this pattern of thinking and we redesign a more productive and positive use of our mind  

We cover: 

1. How to get clarity on why we overthink 

2. We understand that we are not our thoughts and we get to intentionally decide what we think and what bounces around up there! 

3. Make a game plan to stop overthinking in its tracks 

4. Look at short term problem solving vs deeper challenges 

4. Finally I give you the tools and tips to reprogram and rewire your brain away from unproductive negative thoughts to positive, productive ones! 

If you love this episode make sure you share it and tag me on Instagram!

It is time to be game-changing 🔥

Instagram: https://www.instagram.com/grow_by_design/