Grow By Design

Peak week is here!

The hard work, the grind and the depletion is done, I am on track, where I need to be and the journey for my last week until stage time is underway!

In this episode I cover: 

• Why last week was the toughest week of my whole prep 
• Why I started my depletion early 
• What my calories are for peak week 
• What I do about my water and sodium levels in peak week 
• How I balance my training 
• What foods I eat and don’t eat this week.
• My current mindset and how I stay on track (even when I crave Noah’s burgers!) 
• What my plans are after the show - plus some sneaky inside news that is just for the podcast fam!
• I have some Q&A’s to cover 
• I also share news on my new mindset and coaching services! 

If you are interested in working with me for mindset and personal development coaching, you can message me on Instagram or email me [email protected] and let's chat! 


My team: 

• My coach - Nathan Wallace 
• Chiropractor - Jake Smith 
• TMJ Apparel - Code Jessgreene1

Stay connected:

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

My full career story!

How I landed all my dream jobs, which ones were amazing, which ones were hard work, which ones I got fired from, all the juicy details.

My career to date has been such a huge part of my life, (it was my full-time ‘day job’ obviously!) and is something I am incredibly proud of but not an area of my life I have ever fully shared.

In this episode I cover:

• Some of the career-defining decisions I had to make and how I made these. 
• The biggest lessons I learnt from both the good and the bad roles
• Why I moved to Australia and how I got my first job here. 
• How I ended up running workshops with some of Australia and New Zealand's top CEO at Stanford University
• What I did when I was fired from my dream job.
• How I managed my career, my sport, my relationships and my own business when I wanted to give 100% to everything. 
• The importance of mentors and role models throughout my life.
• How I actively chose my career path and the factors I considered.
• Why I left my last role and what my plans are now. 

This episode is a bit of storytelling but I hope it gives you insight and ideas into how you can go about designing your career path and the key decisions, actions and moves you need to make.

If you loved this episode make sure you let me know and let's stay connected! 

• Sign up to my weekly emails!
• Follow me - Grow By Design on Instagram
• Find Jess on Instagram
• Email me [email protected]

Unpopular opinion... I believe it is possible to create, have, and get everything you want in life. I also believe you should want that and it is ok to live with that mindset. In fact, I encourage you to declare it to the world! 

I think in society right now we are stuck between hustle culture (and being burnt out from this) and balance culture ie slowing down/ working less hard etc etc.

I think there is a time and a place for both but when it comes to having bigger dreams and goals and wanting more from life I think that is amazing and you should no shy away from that! 

If that resonates with you today's episode is the mindset shift you need! I share the top mindset resets you need to be aware of when going after your goals and dreams.

If you adopt this way of thinking and this understanding you will fast-track your ability to bring all that you want into your life!

This episode covers: 

• Why I think society shames us when we do want more
• Why wanting more does not need to detract from the gratitude for what we have 
• The key steps you need to take when getting what you want 
• The mindset strategies you need to be aware of to do this 
• Understanding how creativity, discipline and sacrifice all contribute to getting what you want.
• How to bring some fun and games to the journey.

If you loved this episode be sure to tag me! 

Stay connected:

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

I am three weeks out from my next show (IFBB Queensland Champs) and the pieces are starting to come together! 

I have made some changes to my daily routine, had some hard conversations with myself and quit coffee! (even if it was just for a moment!). 

This episode you get all the juicy details: 

• What my feedback was from the last show and what changes I need to make 
• My current training split - including some new training!  
• My current diet and macros
• Why I quit coffee - How I felt and what my coach's reaction was
• What my current supplement and vitamin stack looks like 
• How I am designing my daily routine and what I do when it doesn’t work 
• Where I let myself down this week and how I made changes to overcome that 
• What I have had to let go of right now
• What my current headspace and mindset is like 

Links I mentioned: 

I highly recommend you create a vitamin and supplement routine that is customised to you. I have been seeing Brendan for years and would not trust anyone else! Let him know I sent you!

Brendan at Kula Health 

I get my supplements from Massive Joes and I love the Core Nutritionals range! **

• Core Nutritionals range at Massive Joes 
• Core Nutritionals on Instagram 

I take an epic stack to support my current goals: 

Metabolic and dieting support: 

• Core Nutritionals Hard
• Core Nutritionals Sear
• Core Nutritionals Shred

Pre workout:

• Core Nutritionals Burn
• Core Nutritionals Pump

Use the code JESSGREENE1

Protein powder I use:
Macro Mike! I am a big fan of the Caramelised Biscuit Premium Almond Protein
Use the link  to get $10 off your first purchase 


Stay connected: 

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

**Please do your own research and choose products that are right for you, I am not a licenced medical professional and this is not health advice 

I truly believe that you should always have goals and be working towards something. 

These can be big or small or in any area of your life but I believe it is a fundamental way to help us feel happier, healthier, more grounded and have more clarity and purpose in our lives.

In today's episode, I give you the top 5 reasons why it is so important to have goals, we cover:

• 5 reasons it is so important to have a goal
• What a goal actually is 
• The difference between a goal and an intention 
• My definition of a goal and why this is the key to unlocking your dreams 
• How I was introduced to goal setting 
• Why not achieving your goal is the best teacher 
• How happiness and self-confidence is linked to goal setting. 
• Where you should start if you want to set a goal 
• My goal-setting process

The Grow By Design Goal setting system has three key parts: 

1. Getting clarity 
2. Creating a game plan 
3. Unlocking your champion's mindset. 

You can find out more about this process by signing up to my emails and weekly content, just signup here! 

The podcast episode I mentioned that talked about purpose, happiness and depression was from the amazing Steven Bartlett. 

E175: 4 Moments On The Diary Of A CEO That Changed My Life - The Diary Of A CEO with Steven Bartlett

Let's stay connected: 

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

https://www.instagram.com/jessgreene1/ 

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

To connect about anything else please email me [email protected]

The podcast is back and with news, updates and big changes! You don’t want to miss this one! 

This episode is a full update on everything I have been busy doing over the last few months. To name just a few … I have left my corporate job, started my own business and competed in my first IFBB bikini show of the season in New Zealand! 

In this episode I cover:

• What my prep was like for the last 6 weeks leading into comp.
• My peak week protocols.
• How I manage mental and emotional stress when my body is under a lot of physical stress.
• How I manage post-show eating and if I had any treats!
• My advice for planning a holiday post-show and why I don't recommend it (even though I did!) 
• How I went on show day, my placing and how I found the day. 
• What my feedback from the judges was and how I feel about it. 
• What my plans are for competing next (hint - it is soon) 
• LIFE UPDATES … I left my job! I let you know where I worked, why I left and what I am doing now.
• I give you a full update on everything Grow By Design - what my true passion is and how you can work with me to achieve any goal you set your mind to and how you can work with me.

I am taking on a small number of 1:1 coaching clients - this is in mindset and personal development and runs as an intensive 12 week coaching program. Learn my system for setting and achieving your goals. We will truly transform your life! 

For more information on personal development coaching with me click here 

To stay up to date on all other news click here. 

Connect with me:

Grow by Design on Instagram 

Follow Jess on Instagram 

To connect about anything else please email me [email protected]

Show date is locked in, flights are booked and the entry fee has been paid!

This is prep update number 6! 

I am now 6 and a half weeks out from my first show of the season. In this episode I reveal …

• What show I am doing and why I choose that show.
• What my training, cardio, nutrition and sleep looks like right now.
• How my body is feeling and if I am on track to hit my target stage weight and look.
• What the next steps are to dial in my nutrition even more.
• How my refeed days are structured - we are mixing it up now.
• What my training and cardio looks like right now and the mindset I have around ‘feeling weaker in the gym’ - I believe it can be a story you tell yourself! 
• My current mindset around my goals and what my goals are. 
• How I push myself through those hard days and techniques you can also use. 
• The mindset you need to get through a challenge and achieve your goals 
• How I celebrated my 30th birthday - yes I went to the gym! 
• And sooo much more! 

My latest check-in video is here: 

https://www.instagram.com/p/Cf0jtIYFPiB/

Make sure you are following me here: 

https://www.instagram.com/jessgreene1/

Connect with me on Instagram 

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

Have you ever spent time on a rower? How about a marathon? How about a marathon row? 

How about 30 marathon rows in 30 days? 

It sounds crazy (and it is!) but it is also possible!

Introducing the Man That Can (pun intended) Lachie Stuart, he is the founder of an incredible business and community called the Man That Can Project, a high-performance coaching platform for men.

He also just rowed 30 marathons in 30 days! 

I speak to him just before his final row and in this episode, we chat rowing, the challenge and so much more!

• Where the idea for 30 marathon rows in 30 days came from 
• How he has found the challenge 
• What has got him through his dark days 
• How Lachie overcame his own demons to become the man he is today and go on to coach and support other men to do the same.
• The incredible power of community, mateship and why having the right people in your corner is the key to success 
• How physical pain can help you overcome mental and emotional 
• How to find your purpose, set goals and make sure you achieve them
• The strange habits of humans at the gym! 
• Lachie turns the tables on me and asks me about my passion, and purpose and questions my goals and what my big why is 
• Why the significance of your goal is the key to success 

This episode is full of practical tips, advice and observations, it will keep you accountable that is for sure! 

Connect with Lachie 

The Man that Can Project 

https://themanthatcanproject.com/ 

The Man That Can Project

Instagram - https://www.facebook.com/themanthatcanproject 

Facebook  - https://www.facebook.com/themanthatcanproject 

Connect with me

https://www.growbydesign.com.au/ 

Instagram 

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

https://www.instagram.com/jessgreene1/ 

To connect about anything else please email me [email protected] 

Briony McKenzie is a life and business coach, she is the founder of Untapped, an incredible coaching company.  Briony was a top-tier corporate lawyer until she finally followed her true calling in coaching. Since then she has built a 7-figure coaching company, impacted thousands of lives through her programmes, workshops and training events and built an extraordinary community. 

Briony is such an inspiration to me and what she has achieved is incredible but she is also so reliable, approachable and down to earth. She is proof that with a vision, hard work and self-reflection and self-awareness we can all create the lives we want.

In this episode we dive into: 

• The value of working with a coach in all areas of your life 
• How to find your path and live a life on purpose 
• How to build sustainable success and success where it matters
• How to have the confidence in yourself that you always wanted 
• How to heal your relationship with money and get radically responsible for the outcomes of your life 
• The power of taking time and space to truly understand you 
• The power of community in raising your vibration, your awareness and as a powerful support system you know you are not alone - You get to choose your community! 
• How to navigate the mass of self-development ideas, concepts, platforms and resources and how to find the ones that work for you 
• Powerful tools to level up your mindset including shadow work and linguistics 

Connect with Briony on Instagram: https://www.instagram.com/untappedwithbriony/ 

You can find out all about Briony’s amazing courses here: https://www.untapped.nz/ 

Connect:

https://www.growbydesign.com.au/ 

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

To connect about anything else please email me [email protected] 

Update # 5, 13 weeks out and almost through the ‘meaty bit’ of prep!

In this update I cover: 

• The longer-lasting impacts of covid that I didn’t expect 
• How I managed my mindset when I had moments of self-doubt, worry and wasn’t seeing the progress I wanted 
• The three stages of prep and how a 24-week prep disappears quicker than you can imagine! 
• The extras I add to my prep to ensure I am the best athlete I can be 
• Building the dream team around me, body, mind and soul 
• What my current nutrition, cardio and training look like 
• Where my mind is at right now 
• Understanding the bodybuilding prep journey and how this process and mindset can apply to any goal 

If you have any questions at all send them through to me!
https://www.instagram.com/grow_by_design/ 

My dream team: 

The Boss, Nathan Wallace at Hold Your Own 

https://www.instagram.com/nathanwallace_/ 

https://www.instagram.com/holdyourown_/ 

My amazing mindset coach, Emma  

https://www.instagram.com/mindbodysoulwellness/

LPF Breathing - The beautiful Kristin at LPF Wellness 

https://www.instagram.com/lpfwellness/

The incredible team at Elite Health & Performance - I see Jake and Maria

https://www.elitehp.com.au/

Catch up on all of the Prep Dairies 

Prep Diaries #4 - I got Covid

Prep Diaries #3 - Getting the basics right

Prep Diaries #2 - Offseason is done and prep is here!

Prep Diaries #1 - Competing plans, offseason wins, struggles and life updates