Grow By Design

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

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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 fr...

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 ...

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 p...

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 complet...

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 blu...

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 comfortabl...

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 addr...

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 ...

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 ...

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 ...

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 m...

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 maj...

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 you...

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 almo...