Grow By Design

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 

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Links

• Shop journals here with the code PODCASTFAM for 10% off 
• 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

In this episode, I chat with Steph Kalms, IFBB Bikini pro and comp prep coach (My coach!) 

We chat: 

• All about her journey to winning her pro card and the ups and down she had to overcome. 
• Her wins, reflections and lessons from her first pro season. 
• The essentials to consider when starting a prep. 
• The importance of understanding your worth and why when competing. 
• Her philosophy as a coach and how she approaches a prep, lifestyle or offseason phase with clients. 
• The lessons and insights she gained from spending time with top IFBB pros and judges and how that has shaped her coaching. 
• Her mindset as an athlete and what she encourages her girls to focus on, in prep and out of prep. 
• The challenges for Australian amateur athletes and why travelling overseas can be a great opportunity. 

I highly recommend Steph as a coach, not just because she is a good friend and my own coach! but because she is so passionate about the sport and is always learning and growing as an athlete, coach and businesswoman. 

We hope you love the episode! 

Connect with Steph:
https://www.instagram.com/stephkafit/ 

https://www.instagram.com/stephkaaaa/ 

Listen and tag
Grow By Design on Instagram & Jess on Instagram

Links

• Shop journals here with the code PODCASTFAM for 10% off https://www.growbydesign.com.au/shop
• 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

Today I have the absolute pleasure of speaking with Phoebe Parsons, host of the Confessions of a Train Wreck podcast. 

Along with her role as a podcast host, Phoebe is also a media and communications manager, a pilates instructor, a former radio host and so many other roles!

Phoebe is known for telling it like it is, sharing her wins, her highs, lows and all of her entertaining experiences along the way. We speak all about navigating life, careers, happiness and health in our 20’s and 30’s.

We cover: 

• Why Phoebe chooses to have multiples jobs and how the diverse and sometimes chaotic week actually brings her more balance
• What has caused her to hit burnout before and the lessons that taught her 
• The shock and benefit that covid delivered  
• Why sometimes working in a job that is boring can be a great opportunity 
• How the podcast was started and why it has kept her going 
• How and why she chooses to share her life and her experiences through a podcast for thousands to hear.
• What to do when you don’t enjoy your job or want to chase your dreams

I loved this chat with Phoebe she has such a refreshing outlook on life it is truly infectious! 

You can find her podcast on your favourite podcast platform - Confessions of a Train Wreck - https://omny.fm/shows/confessions-of-a-train-wreck 

Connect with Phoebe here  https://www.instagram.com/phoebeacp/?hl=en 

Listen and tag me Grow By Design on Instagram & Jess on Instagram

Links

• Shop journals here with the code PODCASTFAM for 10% off https://www.growbydesign.com.au/shop
• 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

Part two of my egg-freezing journey (the harder part!) 

I chat through:

• What the final few before my operation looked and felt like 
• What happens on operation day 
• How I have been recovering / not recovering
• Why my recovery is taking so much longer than I thought 
• What I have been eating and doing to ease my stomach cramps and pains 
• Why resting makes me anxious and how I am trying to ease my stress 
• What my next steps look like 
• My recommendations if freezing eggs is something you want to explore

You can find the first episode and the start of my journey here: https://www.buzzsprout.com/1100345/12973626 

Shop Grow By Design journaling journals here with the code PODCASTFAM for 10% off  https://www.growbydesign.com.au/shop

Links

• Grow By Design on Instagram
• Jess 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

Today I am honoured to be speaking with one of the most successful IFBB bikini champions,  Angelica Teixeira!

Angelica has more titles than almost any other IFBB Bikini Pro, she is one of only two bikini athletes to win the Mr Olympia title more than once. She has won the Olympia twice, has 4 Arnold Champion titles, ha won the Asia Grand Prix, the New York Pro and Pittsburgh Pro - I mean she has won everything! 

We speak about her journey from an amateur to the pro level and the wins and challenges along the way - she also answers the question about her comeback plans ….. 

We cover so much in this episode!

• How she overcame so much adversity to win her pro card 
• What her ‘secret’ was to get in shape for her first shows 
• How she approaches longevity in the sport and her offseason and in-season approach. 
• Angelica’s mindset when she placed 31st (2nd to last) in her first Olympia 
• Her tough decisions between competing and starting a family. 
• How she views her role as an ambassador and role model in the sport 
• Her advice and words of wisdom to both high-level pros and also amateur and aspiring bikini competitors 
• Her transition into motherhood 
• Finally an exclusive insight into her comeback plans …… 

Angelica is such an incredible role model and ambassador for the sport of bikini, it was such an honor to speak with someone who is one of the greatest Champions in the sport but is so welcoming, lovely and down to earth.

Connect with Angelica here https://www.instagram.com/angelicaht/?hl=en 

Listen and tag me Grow By Design on Instagram & Jess on Instagram

Links

• Shop journals here with the code PODCASTFAM for 10% off https://www.growbydesign.com.au/shop
• 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

Today's episode is with Denver Steyn, he is a natural bodybuilder and a lifestyle and contest prep coach. 

We chat about sustainable dieting, fat loss, contest prep and training for your goals. 

We cover: 

• Denver's most recent bodybuilding shows - his reflections and lessons from competing across multiple federations and classes 
• His post-comp protocols - not only the numerical markers he looks for but the physiological and physiological ones 
• His post-comp dieting lessons and mindset challenges 
• His philosophy towards dieting - both for himself and his clients - and how he makes this sustainable and successful. 
• His view on clean eating, maco dieting, flexible dieting and meal plans
• We also chat through the challenges and decisions of being a natural bodybuilder and how we approach that from a mindset and a physical standpoint

This is a great episode not only for bodybuilders but anyone looking to optimise their health and wellbeing. 

You can connect with Denver here: 

https://www.instagram.com/coachdenversteyn/ 

https://denversteyn.com/
 
Shop journals here with the code PODCASTFAM for 10% off 

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

Links

• Grow By Design on Instagram
• Jess 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 episode is all about babies!

Do I want them? Should I want them, what does it mean if I don't? 

After finding out I have a low AMH level (egg count) my partner and I have been having these conversations and have decided to do an egg and embryo freeze cycle.  

In this episode I chat: 

• The tough reality for women that we do in fact have a biological clock that we need to consider 
• How we made the decision to freeze eggs 
• What scientific and biological factors swayed my decisions 
• I share openly how I wasn't sure if I wanted kids and my fear of judgement from myself and society 
• What my competing (and conflicting) goals are right now 
• The pressures I put on myself in this process 
• What the process of freezing eggs has been like, including the costs, the process and how I am personally feeling
• How I changed my diet and training to honor my body in this process 

The Imperfects Podcast episode - https://open.spotify.com/episode/0lNF9hvBGxYEUMESuymPj9

To learn more about Ann Davidman, her work and her motherhood clarity course, follow this link: https://www.motherhoodisitforme.com/


Links

• Grow By Design on Instagram
• Jess 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

I had the absolute pleasure of speaking with Mark Carroll, one of the top online coaches in the world with thousands of people worldwide completing his programs. He also coaches top WBFF World Champions and bikini athletes. 

In this episode, we discuss training, nutrition, life, business, mindset and more! Mark is someone I have followed for an incredibly long time and learnt so much from, both through social media and this conversation, this is jam-packed and I know you will love it: 

We cover: 

• How Mark first started in the fitness industry as a PT and how he evolved himself and his business to coach world champion bikini athletes 
• His approach to training and nutrition and how this can be applied to your own goals and lifestyle. 
• The importance of strength training for men and women.
• How he has his bikini athletes lifting heavy (almost 2-3x their body weight!) 
• How to find your TDEE and individual calorie limit 
• Why we shouldn’t rely just on willpower to achieve our goals. 
• The importance of understanding the fundamentals and the basics when working towards your goals both in health and life 
• What some of his biggest lessons have been over the last few years. 

Connect with Mark here: https://www.instagram.com/coachmarkcarroll/ 

Carroll Performance: https://www.instagram.com/carroll_performance/

If you loved this episode take a screenshot and tag us on Instagram. If you leave a review and send it to me at Grow you will also go in the draw to win a Journaling Journal.  Jess, Grow By Design, Mark

Marks TDEE calculator: https://coachmarkcarroll.com/tdee-signup/
https://coachmarkcarroll.com/

Links

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

Join the community

• Community emails
• Grow By Design on Instagram
• Jess 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

How to get back on track when you fall off the bandwagon in pursuit of your goals. 

Key ideas: 

• Know that it happens to all of us!
• The key steps you need to take to get back on track as quickly as possible 
• What not to do!
• The mindset you need to adopt to get back on track 
• What actions and processes you can employ to overcome this 
• How to stop self-sabotaging
• What the smallest possible goal is the best 
• The self-love and tough love you need for yourself
• How to embrace and love the ‘suck’

Join the community

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

Links

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

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 week's episode is a Bikini BTS update - from the depths of the offseason! 

I have a new coach, my training season is going well and big things are happening! 

I have also had a lot going on with my work, my business, my health and my fertility so I give you an update on everything here and start a number of big conversations that I have been having recently. 

In this episode:

• I share who my new coach is! 
• Why I started working with her, what the key differences are 
• What improvements and changes I have made this offseason. 
• The details behind my current macros, nutrient focuses, training split 
• What my offseason 1% habits are 
• An update on my business and why I am now in the job market, did I fail? 
• Some tough lessons about my fertility, my period and my hormones and what I am doing about them
• Our journey to freezing eggs and why we are doing it.
• The interesting conversations and thoughts my partner and I have had on this fertility journey. 

To reach out to my coach, Steph Kalms:

https://www.instagram.com/stephkaaaa/ 

https://www.instagram.com/stephkafit/


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