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 Eating mindfully is very different than just eating whatever
Sometimes I struggle with saying it’s “irresponsible” eating because “food is food” right? Well to be honest, no Overtime we learn what makes our body feel best Eating mindfully is not about eating whatever we want because “there are no bad foods” . It’s about tuning into your body’s needs So when you go out to eat, go on vacation, or are on the run you’re not just reacting to what’s available to you but you’re making choices based on what’s necessary for you Whether that means you pack food, ask for some changes when they make it, or you just eat what they have and listen to your body without stressing it Mindful eating has many principles Including; .
Very similar to intuitive eating Eating has become so damn complicated and as athletes it actually does matter what we eat and how much of it we consume It would be very irresponsible to just eat “whatever” with no regard for your body It would also be very irresponsible to eat excessive amounts of what your body loves It would be irresponsible to cut out a whole macronutrient or not consider your micronutrients Making mindful choices shows that you’re taking personal pride and responsibility for how you feel I recommend setting one goal for yourself to become more mindful wii your eating this week Whether you follow a plan or not, this can help you Just choose one thing. Maybe that is turning off your tv when you eat or it’s choosing to get lost in the taste of it all One step today, master it, then take the next 😊💜
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 It is always so hard to say goodbye and not know if or when you’ll see someone again
Today was the last day of a fun trip to South Carolina & I am sad it’s over Spending time with my family & seeing my grandpa was so nice I was reminded that no matter what happens in family, there can always be a strong bond when effort is made & appreciated My grandpa, papa, is in this photo & he has been my last surviving grandparent for most of my life Our family shares such great memories together & to have a trip like this was so nice I am reminded to live even more presently in the moments we have with our loved ones Not out of fear of losing them but out of pure love for them I love to hug my mom, Link arms with my dad, hold my sisters hand. I never want to take that for granted When I hugged my papa goodbye I fear it could’ve been the last time I feel blessed to have parents that care so deeply about my sister and my wellbeing I feel inspired by the life my parents have lived and have provided for us Something I don’t think we all talk about in this world enough is transition time Right now things are a lil intimidating. My dad is in a time where he is worrying about losing his dad, my parents are considering options for the rest of their life and retirement, my sister and I are going to be flying out of the nest, and there are so many people to love and consider in all of this So instead of trying to make sure everything is always in order often it is better to just be present with one another because this moment really Is all that’s promised I am not sure how to put this in words really but just to spend such quality time with the people I love in a beautiful place really reminded me to slow down a bit more I’m always so focused on go go go, and I love what I am doing so much that sometimes i get so caught up in it and forget the reason I do any of it is so I can spend times like this with my family, treat them, enjoy them, support them I have no idea what’s next but I do know that every moment I have with family is so valuable & important to me Bit of a diary entry but feel that maybe if you can relate you could share too❤️  Did you know people with an intrinsic locus of control tend to find getting motivated easier?
This is because they believe that if they do x,y, or z then a result they want will follow so they get up and do it Others with an extrinsic locus of control struggle more with motivation because they thing despite doing x, y, or z something else might keep them from the result We all have both because extrinsic is representative of much of what keeps us safe or connects us to others Intrinsic of course comes down to personal responsibility and belief Good news is, you can shift your locus of control to be more intrinsic simply by focusing more on a few things: 1. Your choices influence your results regardless of external forces 2. External forces will always exist but you can always shift your mindset and perspective or take a new action step 3. Even if the world crashes down around you, you gave it your best shot and know that you did everything you could and now either need a new plan or need to move on These lil reminders can be what pushes us to get up again and again Interestingly enough many people with extrinsic locuses tend to be more realistic while many of us with intrinsic locuses tend to be the dreamers We need both and both serve a purpose One is not “better” or “worse” than the other but knowing which you might lean more towards can help you achieve greater balance/reasoning in your thought patterns Which one do you think you are most often and why?⬇️  I JUST WANT YOU TO KNOW THAT YOU ARE FRIKKIN AMAZING, FANTASTIC, STRONG, and CAPABLE
NO MATTER WHAT YOU ARE GOING THROUGH, STRUGGLING WITH, or HAVE BEEN THROUGH YOU ARE ONLY GETTING BETTER WITH EACH DAY THAT YOU ARE FACED WITH NEW CHALLENGES AND REWARDS YOU ARE DEFINED BY YOU AND YOU ALONE SO IT IS OK TO DO THINGS DIFFERENTLY, BREAK THE MOLD, START OVER, KEEP GOING, FAIL, & DO YOUR OWN THING JUST WHATEVER YOU DO, DO EVERYTHING OUT OF PURE LOVE FOR YOURSELF AND YOU WILL BE JUST FINE EVERY PART OF THIS MOMENT IS PREPARING YOU FOR THE NEXT ONE AND THE NEXT ONE JUST GOTTA BELIEVE IT IN YOUR BONESSSSS THAT YOU DESERVE WHAT YOU MOST DEEPLY DESIRE IT ALREADY EXISTS FOR YOU TOO SO KEEP MOVING TOWARD IT love u ❤️  If mindset is the all powerful tool we attribute “everything” to, shouldn’t we ACTUALLY work on it?
I’m about to let some of my savage out... If your coach tells you they “handle your mindset” ask them, “how?” I am not surprised when I hear stories of “my coach said they’d help me with this but it’s still a problem” To which I say, “what have they had you do” *crickets* followed by explanations like Just being told to Stick to the plan, being cheered on, having someone to go to with your dilemmas or insecurities to have them say “you’ll be fine trust me” or “it’s normal to feel this way” followed by nothing That it Is NOT mindset work lol If they don’t have a process, a system, a background, or knowledge in really digging deeper with you Then their only your motivation, accountability, and support AND THAT IS OK, we all NEED that and many of our physique coaches are AMAZING at that But if you really want to take it to the next level, you’ll see the value in having someone in your arsenal who not only helps you identify where the root of your challenges are coming from but also helps you to solve it using a specific framework Plus it’ll make your coaches life easier too Do you really think you’re giving “everything” you got when your head is still filled with BS stories, doubt, shame, guilt, fear, trauma, stored past experiences, negative thought patterns, toxicity? I sure as hell don’t think so This is not to say that you NEED this But it sure could make the difference when it comes to; Following through Fulfilling visions Achieving your goal Having an enjoyable experience along the way Placing/winning Staying on top of your game even when there’s no date on the calendar Loving your body and yourself throughout the process Having longevity Consistently improving You get the point If you’re serious about addressing your mindset, whether that’s for the relationship you have with yourself or food or in achieving your goals or your life in general And you don’t want that to be what stops you from fulfillment Then contact me now. Let’s see if I can help you, then we address how that looks, & we’ll take it from there  Not many people know this since I don’t share much bc it doesn’t really matter to me
But I have a feeling this will help someone who needs it I was 114lbs the day before my last show, I’m now 156lbs apx 10 months later That’s 42lbs I didn’t gain a ton of that weight post show, It’s been very gradual This off-season has really allowed me to build on my shape It’s helped me become healthier w/ a consistent menstrual cycle for almost 6 months It’s given me more strength & muscle It’s freaked me out sometimes too, don’t get me wrong I’m like holy shit I have to lose weight to get back on stage Then I’m like I don’t really care because I’ve learned more than I could have ever possibly learned without going through all of this, Now my next prep will be even better because my coach & I know / are always learning more about my body In all honesty the number isn’t a huge concern to me or my coach right now It was like my body was fighting me regardless & when I surrendered & just controlled what I could she found her place I’m eating on plan, I’m kicking ass in the gym, I do about 30 min cardio daily which makes me feel good especially because I’m pretty sedentary otherwise, & I am so happy with how I look I have been this weight in the past but never looked like this I didn’t have the booty shelf, or a slightly visible glute ham lines, I didn’t have striations in my shoulders or as flat of a stomach as now The reason I never posted about my “weight gain” is because it’s literally just numbers to me at this point Weight was the LAST of my worries, I had so many more important things to think about than that But it’s still a metric & it’s allowing me to share that you can be happy with yourself REGARDLESS of weight Some will say I rebounded but I didn’t I did what I had to do when I had to do it, I had minor slip ups but overcame ALL of it & here I am It’s all good, just part of my journey Be as consistent as possible, keep the vision in mind, & accept, love, & appreciate yourself & your body along the way, you’ll get ‘there’ It’s not always when you want but it’s all in perfect timing ALWAYS BUILD MORE THAN JUST A BODY ❤️💪🏻  Can you see the difference?
I have been so grateful to work with a handful of bikini competitors in the past few months and see them completely transform their relationship with food or begin laying the ground work to continue to heal it It has been so fulfilling for me to witness the breakthroughs and I’d love to help you do the same Many of us don’t know where to start when it comes to our relationship with food A lot of time it reflects or affects in our relationship with our body and our goals too I have a few different modalities for working with my clients Using my very own PTG process within my food relationship journaling and discovery program in conjunction with 1:1 coaching and support, I’ve experienced success with every client Which is a HUGE testimony to them and their commitment to improving! I love working with competitors because they are:
I do not give you a meal plan, that’s your coach’s job I do not tell you to “just stick to the plan” that’s not going to help you & chances are your coach already told you to do that & it didn’t help I do not make you change everything about your lifestyle I do not judge you, belittle your experience/challenge, or tell you it is ‘made up’ or ‘a sign of weakness/lack of discipline’ - stories I’ve heard break my heart Everything we do is focused on the combination of psychology, personal development, mindfulness, and action taking We apply knowledge and systems to create breakthroughs If you’ve been curious about what it’s like to work with me or if I have spots available, Contact Me Now I do have openings and am ready to help you First I make sure I can help you, then we discuss how that will look in a way that’s best for YOU ❤️❤️  Have you ever been afraid to get close to people because you are worried they might leave you?
This week my close friends (my family) opened up about how it feels to be afraid to lose each other So then pushing each other away, or not getting close to someone, or not letting them in anymore is our protection mechanism Did you know there’s actually a name for a lot of the crazy ways we think? In this case this represents multiple cognitive distortions including, but not limited to: —Catastrophizing (expecting the worst) —Emotional Reasoning (thinking our feelings are the reality) —Overgeneralizing (taking an event and then seeing it as a constant pattern) It’s so easy to feel like we are alone in these feelings too but when we open up about them or someone close to us does we feel safe to express that we feel that way too There have been so many moments of growth that it is only natural that many friends come and go But sometimes something goes sour or we begin to fear that this will become a normal thing That we will always have to grieve friendships and people But it doesn’t have to be I believe the more open we can be then the more understanding of each other’s behavior we become If you know someone is fearful of this then them trying to push you away maybe is just a reaction of that, not because they actually want you gone So instead of taking it personally we can find compassion This is NO excuse for toxic treatment though If someone is really treating you poorly, making you feel lesser than, and projecting shit onto you, it is much healthier to let them go and find self-compassion instead Just being mindful of what’s REALLY happening in the brain has a funny way of bringing me some peace And to be able to express it is a beautiful thing  Many of my clients come to me hoping to find a way to stop giving so much power to the scale or numbers altogether
A lot of them weigh themselves first thing in the morning, every morning or multiple times a week Or they did and have since gotten sick of how it makes them feel so they’ve stopped But then of course checking the mirror for a flat stomach every time they walk by can be just as upsetting for them We like having physical/visual representations of change and progress But if those things are taking precedence over our true values in life then it can lead to mental distress (So many reasons why it’s important to have values but I won’t even get into that right now) The point here is, if you do these things RIGHT when you wake up, especially when it already has a lot of power over you, then it’s going to increasingly become a metric for your mind as to how “successful, worthy, capable, etc” you are So, keep a note card, journal, sticky pad, or paper by your bed so when you wake up you can complete these 3 things BEFORE checking the mirror or taking your body stats Honestly, even if you don’t weigh yourself every morning or obsess over how your body looks, this ritual will change your outlook on yourself and your life Don’t forget to save this post to refer back to each morning or screenshot it so you don’t get distracted by social media 🙂 If you haven’t watched the live video Breena Martinez IFBB Pro Bikini And I did on IG yesterday it starts on my page and ends on hers! It was a full on seminar really!! We’ve gotten incredible feedback so far! Hope you Enjoy😍 P.S. I was wondering... if I told you I created a downloadable ‘card deck’ that had 15 actionable coaching steps, 15 affirmations, & 15 introspective question prompts for personal development, food relationship, body image, self-love, etc. all made for both improvement season and prep to refer to at literally ANY time would you want them? Let me know by commenting ‘card deck’ with a cute emoji or something below 😎 I’m going to release them very soon but Want to see some hands raised to know who to send them to first🙂 ❤️⬇️  Everyone and their mother had something to say about my weight, size, and body
It was like as soon as I gained a little bit of weight or was bloated or didn’t look show ready everyone wanted to ask me what happened After my last show almost a year ago I was feeling VERY off with myself My body wasn’t really responding well to anything I ate even the things that have been in my diet for over 5 years I had to change up a lot of things pretty quick in an effort to get my period back I was pretty depressed thinking I may not be able to have kids or compete again because I was told I was in menopause and I had some binge episodes that I wasn’t proud of Add on top of that having a very skewed view of my body, feeling lost, and comparing myself to others We had a recipe for disaster It didn’t last long thankfully because I had all the tools and knowledge to address it but damn it was still a big learning lesson Considering I actually HAD to do something about it when I didn’t think I’d ever have those issues again But that led me to develop new methods and I’m SUPER grateful for it because It helped me find my BIGGER purpose (I swear that’s why I had to go through it all) Anyways, I went to the gym and people would say some rude things about my body like “You look wider” “You are getting bigger” “How much weight have you already gained” . But I couldn’t blame them, I conditioned them to think making comments about my body all the time was fine/normal because when I was on prep I ate that shit up ;) . “leaner, muscles, veins, wow, looking amazing...” . So why was I so upset? Because their words were a reflection of how I felt about myself so I twisted and changed their meaning to fit the negative narrative in my head I legit hid in the spin room one night and cried and cried and cried on the bike because despite my efforts my body was fighting me and I had to just LOVE her anyways That sucks to admit but I hated it And ironically I was much lighter based on the scale, much leaner based on the body scanner, and much tighter based on how my clothing fit than I am now BUT THAT DIDN’T MATTER How I felt about myself, talked to myself, and treated myself dictated how everything else went But like I said, I learned more, even committed to more of my psychology studies to the exact problems I was dealing with which helped a lot and I PRACTICED WHAT I PREACH Now? If someone comments about my weight, size, or body at all it doesn’t impact my day as dramatically If it’s a compliment or a weird question or statement I just say something like: “thank you so much for noticing” “yes I feel so much healthier & stronger I can’t wait to be back on stage but now isn’t the time” “I’m focused on building muscle right now so it’s awesome to hear that!” Or if I wanna really make them think I just say “i know isn’t it awesome! I’ve had my period for 5 months in a row now!” Lol And sometimes even “I’ve been so proud of myself I’m taking such good care of my body and she’s loving me for it” Any of these work for literally anyone could say to me I still love being told I look amazing. But now I feel like I look amazing which means what anyone else says won’t further validate or devalidate that because I’ve already decided that I’m feeling good about myself right now That’s the key, making peace with ourselves so our actions that follow are loving and move us forward and things like numbers or comments can’t ruin our day If you haven’t listened to the latest episode of confessions of a bikini pro podcast it is the first coach’s week feature starring Adam Bonilla and he announced that I am his go to coach to refer his team to for all things mental in this sport now which is absolutely AMAZING I feel completely honored that one of the best in the industry sees my value and knows what I can bring to the table for his girls I use my exclusive PTG process that I developed to help competitors through the mental demands both prep and the improvement season can bring Want a taste of it? Click here to get access to the: FREE POST-SHOW BLUES COACHING SERIES I’m also developing something insanely awesome for competitors right now and on top of that I’m about to release something pretty cool. All for free now to see what you guys think in other words, Stay tuned ;) |
Celeste Rains-Turk
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