Grow By Design

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

Since leaving my corporate job a few months ago I have been busy creating and recreating myself, my business, my brand and what I want to bring to this world. 

Now I can finally share all that I am creating!

I am incredibly passionate about helping you become your best self, helping you set big bold dreams and goals and giving you the tools to actually achieve them, I also have a unique skill set to not only support you and your business as well … So that is what I am doing! 

By combining skills from various areas of my life, as an athlete, a businesswoman, and a mindset and wellness coach, I have created a mentorship system for business leaders, helping them to create and sustain health and wealth in both business and life. 

In this episode I share: 

• The lessons I have learnt in the last few months of creating my brand and finding my unique offering. 
• Why I took the time to explore what I wanted to create 
• My expertise in business and marketing 
• How you can work with me to achieve your goals with my personal development services 
• How I support business leaders to achieve health and wealth in all areas of life.
• My exclusive HEALTH and WEALTH mastermind event 

Work with me - More details here: 

Mastermind event!

Unlocking HEALTH and WEALTH in 2023

A 3-hour exclusive masterclass showing you how you really can have it all in business and life, without the stress and overwhelm! 

Thursday 19th January 3pm - 6pm QLD time 

Find out more and apply here

If this event feels aligned for you I would love you to apply, this is not to be missed! 

To speak with me about coaching please email [email protected]

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

It has now been four weeks since I competed at Nationals and the time has flown by!

The hype of comp is starting to fade and the focus now shifts to an improved season. 

The first few weeks after a show can be some of the hardest to get used to as an athlete, the goal has been and gone, your body is starting to change again, and you have to manage your relationship with food, training and motivation in a totally new way.

If you are not ready for this change it can be a big shock to the system, In saying that with teh right mindset, game plan and strategy it can also be the best time.

Here you get to switch back into a growth mindset and the real fun begins, in this episode, I share what my plans are to optimise my offseason 

Prep Diaries #12 and Improvement season #1 

• What my mindset has been like for the last month - the good and the bad 
• What my feedback from the judges was 
• What my plans are for this improvement season and when you can expect to next see me on stage 
• What my training, diet, recovery and supplement protocol looks like now 
• How I am planning to optimise my training to put on as much muscle as possible 
• What my weaknesses are and how I am going to overcome them
• How I am managing my mindset around my body weight and fat increase and what my optimal post-show weight will be 

I also announce two exciting partnerships that I know you are going to love! 

Connect with the team at Elite Health and Performance  https://www.elitehp.com.au/ 

Partnerships:

• 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
• Shop TMJ apparel with code JESSGREENE1
• Stay up to date with all partnerships here 

Stay connected:

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

Mental health is something that impacts each and every one of us. Some more than others and everyone's experience of mental health is different, but we are all human and we all have experienced positive and negative experiences, thoughts and moments every day and throughout life. 

In today's podcast, I share the top 5 things I do to help manage my own mental health. These are small habits and mindset hacks that I use to help shift me from having a bad day to having ‘bad or tough’ moments within a good day. 

In this episode, I cover:

• My top 5 habits... 
  • Journaling, a morning routine on my own, getting into nature, allocating worry time and being around good people 
• I discuss why meditation is not on my list.
• Why I struggle with meditation and coming to terms with not doing it 
• Understanding you have the ability to choose your thoughts and emotions and how you can actually do this 
• How I journal at the moment and where to start if you want to try it 
• The traps of modern-day apartment living and why that is detrimental to our mental health 
• The chemical reaction of sunshine on our bodies and why it is so important 
• How and why I created a low tolerance to complaining 
• The underrated value of comfortable silence with people you love 
• Why choosing who is around you is so important to our own emotions 

We all need to find the habits and the mindset shifts that best work for us and our current situation but I really encourage you to give these a go and try them in your life to see the impact they can have.

Remember, If you do have serious concerns for your mental health or that of someone around you make sure you speak with a medical professional. 

Sending you all love and happiness!

You can check out my journal and guides journaling audio here and shop now! 

Stay connected:

• Sign up for my weekly emails!
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]
• Shop TMJ apparel with code JESSGREENE1 
• Shop Core Nutritionals 
  • Massive Joes (Aus) JESSGREENE1
  • Core Nutritionals (Worldwide) JESSGREENE
• Shop all partnerships here 

Post-comp blues are a real thing! For most people, the phase immediately after a show (or any major goal) can be a really challenging time and often it is a rollercoaster of emotions that we are not ready for.

It is incredibly normal to feel lost when a major goal or milestone is over. This experience is amplified when coming out of a bodybuilding comp and you also throw into the mix a reverse diet phase, gaining body weight and fat, a change in routine and a change in hormones and energy levels. There is a lot going on there for our mind and body!

However, with the right mindset and game plan it is also the best time! We are able to make amazing progress in the gym, we are eating more, we are feeling better and life returns to a more maintainable routine.

Having been through 14 shows over the last 8 years I have had my fair share of post-comp experiences, good and bad. 

In this week's episode, I share my tips, experiences and lessons: 

• How I manage my food post-comp 
• What to expect mentally 
• Why I get so frustrated when people tell me to eat ‘normally’ 
• Why it is so important to keep checking in with your coach 
• Ways to manage the post-show cravings 
• What to do if you do binge eat and go off plan 
• How to keep your motivation for the gym 
• How to use this time to optimise your growth season and smash your improvements 
• How to hold yourself accountable 

Post-comp and reverse dieting can definitely be the hardest part of prep and if you are having a tough time make sure you reach out for help. 

In saying that it can also be amazing if you choose it to be, it is all part of the bodybuilding process so as much as it is challenging try to embrace it!

Stay connected:

• Sign up for my weekly emails!
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]
• Shop TMJ apparel with code JESSGREENE1
• Shop Core Nutritionals
  • Massive Joes (Aus) JESSGREENE1
  • Core Nutritionals (Worldwide) JESSGREENE

We all know the analogies about ‘filling up our cup’, ‘not pouring from an empty cup’ and the importance of ‘keeping our cup topped up’ but how often do we actually think about what that means? 

After a beautiful walk in the sunshine with a dear friend of mine, we got talking about this idea and this analogy and how it actually can be used to give some very good life advice! 

So after a quick google and some thinking, to me filling my cup means replenishing my physical, mental and emotional energy, it refers to my happiness levels and how abundant and nourished I feel.

In this episode, I go a little deeper on the concept and highlight how you can fill your cup in a more nourishing way, what that means for the people around you and the mistakes you are making right now when you are trying to fill your cup (or not!) 

We cover: 

• How to navigate the upcoming silly season and keep your cup topped up 
• What to do when you no longer feel full and abundant 
• The key reasons your cup feels empty 
• Why it is so important to fill your cup before you try and fill others 
• The concept of resetting the cup and what you actually fill it and your life with.
• The importance of taking out what is leaving a stale aftertaste. 
• The importance of looking at the cup itself (YOU!)
• What to do if you have a leaky cup (ie YOU!) and you are no longer capable of holding everything you are asking of yourself.

This analogy holds itself very well to this concept and I hope this interesting and light-hearted angle gives you something to think about! 

Stay connected:

• Sign up for my weekly emails!
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]
• Shop TMJ apparel with code JESSGREENE1 https://massivejoes.com/apparel
• Shop athletic greens and get a one-year supply of Vitamin D3+K2 & 5 free travel packs of AG1. https://fbuy.io/ag/kqaxt8he

Just like that show day has been and gone!

After 7 months, 32 weeks, hundreds of hours in the gym, a lot of meal prep and countless hours posing in a bikini another season is all wrapped up!

After feeling slightly disappointed at my placing and my package at the QLD state show I made it my mission to work as hard as I possibly could between shows and bring my absolute best to Nationals. I think that was mission accomplished!

Show day with all of its glamour and shine is such a fun way to celebrate all the hard work and sacrifice you have made throughout the journey getting there. However as all bodybuilders know, show day isn't the end of the road or the end of the hard work. Post-comp comes with a whole new set of mental, physical and emotional challenges. 

To be honest this episode was a tough one to record as I am still processing all my emotions from my season and show day myself let alone knowing how to articulate them but I gave it my best go and I hope it helps you navigate your own journey! 

In this episode I cover: 

How I went at Nationals 

• What I loved most about show day 
• Why I felt like anything but a first was a failure and how I overcame this 
• What my post treats were!
• How I manage my post-comp meals, diet and my mindset around food 
• What my offseason plans are 
• When I next plan to step on stage 
• How I manage post-comp blues and things to be mindful of when you finish competing 
• Tips to staying on track in your offseason. 
• Summary of my total season and how I am feeling now.

If you need someone to speak to about your own post-comp journey or relationship with food make sure to send me a message or connect - I am always here to support! 

Stay connected:

• Sign up for my weekly emails!
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]
• Shop TMJ apparel with code JESSGREENE1 https://massivejoes.com/apparel
• Shop athletic greens and get a one year supply of Vitamin D3+K2 & 5 free travel packs of AG1. https://fbuy.io/ag/kqaxt8he

This week's episode is all about self-sabotage and how to overcome it. 

You know the feeling you set a goal, you read the books, you listen to the podcasts and you know all the theories, you know WHAT to do but somehow you are not doing it, you are still in the same place and not moving any closer to your goals.

Today I put an uncomfortable question to you … Why do we do what we do, when we know what we know. 

We know we should choose the veggies over the icecream, do the cold shower, get up in the morning for the walk but we don’t

Why do we break the promises that we make to ourselves?

We do things even though they don’t align with our goals, we let ourselves take shortcuts. 

BUT it doesn’t have to be this way, we cover: 

• How to understand WHY we self-sabotage 
• How to identify the signs when you start to self-sabotage 
• Practical tools to stop and choose a new outcome 
• My own experiences of self-sabotage and how I overcome it 
• Why our own laziness is costing us our goals 
• How to practice doing hard shit! 
• Understanding your own non -negotiables
• The importance of changing the way you speak to yourself 
• How to take action and set yourself up for success
• Loving yourself enough to take action 

I hope you find this episode interesting and inspiring, know that you can break the cycle of self-sabotage and take action towards your goals.

You are worthy! 

Stay connected:

• Sign up for my weekly emails!
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]
• Shop TMJ apparel with code JESSGREENE1 https://massivejoes.com/apparel
• Shop athletic greens and get a one year supply of Vitamin D3+K2 & 5 free travel packs of AG1. https://fbuy.io/ag/kqaxt8he

The time between shows is magic, it is the perfect opportunity to get feedback, analyse where you can improve, and make small changes with massive results … but it can also be incredibly tough mentally and physically! 

It is the eve of my third and final show for the season but I wanted to make sure I get this episode out and bring you on the journey!

In this episode:

• I give you a summary of my state show and how I felt after the show 
• What areas I needed to improve on 
• What my feedback was 
• How I overcame my dark moments in this last week and the tough mental and physical challenges 
• My views on quitting 
• The importance of having goals you can control the outcome of 
• Where my mindset tripped me up last week 
• What my plan was between shows and how I made improvements 
• How I changed my mindset and made a new plan when I didn’t get the results I wanted 
• How I am feeling for Nationals and what my new plan is 

I am so grateful for everyone's ongoing support and can’t wait to show you my final stage look! 

If you want to be the first to get info on the Grow By Design journal you can sign up here! Grow By Design Journal sneak peek 

Stay connected:

• Sign up for my weekly emails!
• Grow By Design on Instagram
• Jess on Instagram
• Email me [email protected]
• Shop TMJ apparel with code JESSGREENE1 https://massivejoes.com/apparel
• Shop athletic greens and get a one year supply of Vitamin D3+K2 & 5 free travel packs of AG1. https://fbuy.io/ag/kqaxt8he

Welcome to episode number 40!

This week is all about happiness, in a world that feels very confusing, scary and uncertain right now I want to bring you an episode as a reminder that you can and should prioritise your happiness. 

Underneath all of our goals and dreams and hustle really does just lie the desire to be happy, content and fulfilled as humans.

In today’s episode, we discuss 

• A quick update from my latest results in my IFBB state show (keep an eye out for the next episode with a full update) 
• Why happiness lies at the centre of our goals and dreams 
• The conscious decision we need to make everyday to see, acknowledge and enjoy happiness
• How to make happiness a habit and rewire our brain to find it in everyday life 
• How to bring awareness to your happiness
• Planning and amplifying your happiness moments 
• Getting comfortable when the things that make you happy grow and change 
• What to do when something no longer brings you happiness 
• Why finding creative new ways to bring joy and happiness into your life is so important. 

I hope this episode is a powerful reminder that you get to choose happiness each day, that there is an opportunity to rewire your brain to see the good and the joy. In a world as crazy as our right now that is so important!

Take a screenshot of this episode, share it on your story and let me know the three things that make you happy! 

Download the story template here 

Stay connected:

• Sign up for my weekly emails
• Follow Grow By Design on Instagram
• Follow Jess on Instagram
• Email  [email protected]
• Shop TMJ apparel code JESSGREENE1 
• Use this link to Shop Athletic Greens and get a one year supply of Vitamin D3+K2 & 5 free travel packs of AG1