Welcome to my Blog
I write a new blog almost daily! Feel free to comment, share, and connect with me! I love hearing from my readers!
Welcome to my Blog
I write a new blog almost daily! Feel free to comment, share, and connect with me! I love hearing from my readers!
What are the “shoulds” in your life?
I ask my clients this as a way of identifying how this common cognitive distortion is impacting their life
Usually it comes with other distortions like all or nothing thinking, labeling, overgeneralizing, or double standards
By identifying the shoulds you have in your life, you can identify limiting belief patterns, unnecessary pressure, as well as false stories
& when you see those things, you increase your awareness & can be in a better position to eliminate “shoulds” & focus energy more on what “is” now
Examples could include;
...be on prep by now
...weigh less than I do
....wake up earlier
...be more disciplined”
While we are not to label these as “good” or “bad” we need to shift our thinking
If something you think you “should” be doing is coming from a negative belief pattern, comparison, bias, or something that doesn’t really align with you or your values, it won’t serve you in a healthy, empowering, or fulfilling way
Write down all your “shoulds”, then ask yourself:
Let me know if you explore & implement those exercise!
I love walking my clients through my methods since I am a 3rd party which allows me to block their bias & dig deeper when necessary
Plus with my background in personal development & psychology, I‘m really good at helping others discover their own answers
& pursuing my MS in Clinical Mental Health Counseling has reinforced even more powerful methods to do so
Last night I did a Workshop for my clients & On-Demand Mindset Platform Members on Trusting That You Can Get the Results you Want where I break down my process for this
Following it can help eliminate self pressure & shoulds
Want access to the training?
Join the On-Demand Mindset Coaching Platform HERE
Kristin's story is so special to me because it is so relatable for many women, competitors and non-competitors alike.
I can remember when Kristin reached out to me she asked me if I thought she was a lost cause since she felt like she was. After years of dealing with disordered eating, she thought that had to be her reality forever...
She spent the majority of her adult life yo-yo dieting, subscribing to unhealthy forms of bringing her weight down which would only lead her to go into uncontrollable binge cycles.
Kristin shares in this video how despite having some understanding as to why her restriction was working against her, she didn't know how to overcome her disordered thinking or eating.
When she began competing, it helped her a lot but it felt like a band-aid to her and she wanted to get to the root of it to finally change her life for good.
Kristin joined my On-Demand Mindset Coaching Platform and had reached out about her log-in info when I felt inspired to check in on her.
She expresses how she felt like a "cell-phone without a case", fragile and could break at any given moment. She explained what was going on for her and I knew my program would be an amazing fit for her.
Her hesitation to believe that it could really work and change her reality was overcome by the desire to experience true freedom.
In the video she talks about my process and the many questions I have my clients answer before we even start any of the rituals or reflections within the program or even hop on a coaching call.
I formulated this program and my signature PTG process specifically to increase awareness, mindfulness, and begin integrating new neural pathways while challenging and changing old ones.
By day one, as Kristin puts it 'everything clicked' for her. I remember her first check in with me (we have them daily in this program) she was shocked.
After a few days of this I could sense there was some anxiety about this being fleeting so I guided her through this mental shift which really came down to her identity as a person and as a competitor as well.
She finally felt like it was her real life, not a band-aid fix, and that it could be effortless to have a healthy relationship with food. Four weeks after the program she recorded this video having had no more binges, no struggles with food, no fear of indulging, no worries about enjoying herself--nothing, just a new ''Effortless'' reality.
Kristin is a powerful example that you CAN 'change your life' as she proclaims in the video, and that if you are struggling with food, there is a solution for you, no matter how much you have tried or how much of a lost cause you feel like you are, you can get through it.
Reach out for help, it is okay, and ''it's so important to do for yourself, it is such a small investment to feeling like you have the freedom with food, it is effortless, it is life changing''.
If you are interested in working together within the program Kristin has reviewed please visit my FOOD RELATIONSHIP HEALING AND DISCOVERY PROGRAM Page and apply to work with me: https://celeste-rainsturk.clickfunnels.com/food-relationship-healing-and-discovery-program
I will reach out to you within 24 hours after going through your application and will further discuss your situation to make sure I can help you.
If I can, we will move forward and begin your journey to peace with food. If I can't, I will try to point you in another direction.
Apply Now Here: https://celeste-rainsturk.clickfunnels.com/food-relationship-healing-and-discovery-program
Looking for some positive ways to kick off each day & get your mindset in the right place?
Try one (or all) of these!
How you start your day can make a big difference in how you feel throughout the day
What you focus on you end up finding more of
Like when you think of a certain type of car you notice them all over the place, you can do that with your mind for other things!
It doesn’t have to be a huge time investment every day, just by centering yourself in strong beliefs, energy, & focus you can change the course of your actions & experiences
Essentially you’re priming your brain to see & experience positivity as well as telling yourself that taking time for yourself always pays off!
You could roll over & start your day the same way as most people do by checking your phone or turning on the news or thinking of all the things you are dreading about the day
You can make a difference in your life & take one small action to serve as a domino for your day to fall in the right direction
Of course, how you prime your mind & execute these activities matter
You can’t just go through the motions or not pay attention to the language you use while writing or thinking or focusing on phrases and words
It’s super important to use positive language, expectancy, & gratitude
EXAMPLE: instead of “I will not cheat on my diet” as an intention
You might instead write or declare:
“I am a health conscious person who honors my goals. I am capable of listening to my body & can handle any and all situations and scenarios I face that have challenged me in the past because I have the tools, mindset, & strength to do so”
See how much more positive, intentional, & strong the latter is?
When doing breath work it’s important to take it as an opportunity to rewrite & redirect old thought patterns that don’t serve you
When choosing focus words & phrases to put in your jar or ways to journal, focus on channeling the energy of gratitude, love for yourself & for your life, as well as the identity of your next level self!
Need more help?
Grab a copy of my # 1 best-selling book “Believe your way to Badass” on Amazon! Click HERE to get yours!🙂
This is why I took time off👀
Do you feel me on this?
Taking time off & having thoughts swirl in your head like, What if...
Then you fight through those thoughts & are met with comments from others
I can’t even begin to tell you the doubt I got from people when they saw me commit to my health AND gaining muscle
I stopped cardio, upped calories to an average of 2500-3000 per day, & took more time to rest when needed
I didn’t do a slow reverse like before & I was laser focused on getting my period back since it was my golden ticket to get the “ok” to prep again from my coach & myself
My actions for getting health back led to fat gain that most in the industry would label as “excessive” & yet it helped me achieve what I needed to for MY BODY
I also still worked my ass off in the gym at least 5x a week hitting the weights HARD & with a LOT of focus on every contraction
I made the most of my off-season & now I am here looking at this check in 6 weeks out like “HOLY CRAP IS THAT ME!!?”
I have also done what the judges asked me to do & the division clearly requires now which was, build more muscle
We are focusing in on the conditioning now & the approach this prep has been a lil different
I’m not battling thoughts of not being ready as much since I’m not in a rush & trusting my body will respond to the demands me & my coach place on her
I also see my photos & can better detach from the weight, though that’s been an interesting mental shift for me given I’m so much heavier now than any other preps
But I keep reminding myself I will get where I need to be based on my PHYSIQUE therefore the scale shouldn’t matter in reference to “past” stage weights as much as we’ve been conditioned to focus on that
The whole goal was to be bigger n better so I think it is a good thing my weight is up!
This sport is not just a longterm game but it’s a mental one
I feel my success on & off prep has come from my mindset which is primed for growth & rooted in self love
I ❤️ helping other competitors develop that winners mentality & make peace with food, their body, & their goals so they can Build More than Just a Body with the most successful & fulfilling preps and improvement seasons
Click HERE to learn about the On demand mindset coaching platform I made to help competitors address & overcome the problems they face the most
See you in there!👀🤩
There’s a million and one reasons I am so hype today ONE of them being my interview on “Beyond the Bikini” podcast with Nicole Ferrier has just gone LIVE! ?
Click here to listen now: https://anchor.fm/beyondthebikini/episodes/Bikini-Prep--Mindset-work-with-Celeste-Rains-Turk-EP98-eav8mr or scroll to the bottom of the blog and tap play!
Tag me on social media if you listen or Contact me to let me know what you think?
I love being on the other side of the mic and had such a great time sharing my story which Nicole extracted out of me
Talking about my post-show experiences and how I used mindset, personal development, and my background in psychology to get me out of my darkest times and now do that for others!
It was awesome to share my journey as an athlete in this sport from the start all the way to now
I talk about my goals this season and how I’m approaching this prep opposed to previous preps as well as how I knew I was ready to start a prep
She even asked me why I want to be an IFBB bikini pro which I’ve never openly shared my why on a public platform before
I also give insight on food relationships, mindset work, the coaching industry, body image and goals
Of course, always sharing how we can Build More than just a Body with complete honesty, loads of insight, and some fun opinions too haha!
I hope you all love the episode as much as I loved being on it?
YOU ARE THE CATALYST OF YOUR LIFE!!! The only person who can believe and use that to their advantage is YOU
Save this image for Later or Screenshot for your Phone Screen!
Want more affirmations?
Click HERE to download my competitor card deck which not only includes 15 affirmation wallpapers but also journal / introspective prompts and a deck of action/coaching prompts!
You can also click HERE to go to amazon and search “Believe your way to Badass” to purchase my # 1 best-selling book and interactive guide to redefining your beliefs, developing self-love and manifesting you’re way to your best most badass self
Is self-comparison really any different than comparing yourself to others?
In fitness & bodybuilding we are constantly reminded to “be your own competition” but what happens when we feel we have let ourselves down or maybe we aren’t “in our prime anymore” or “not as good as before” or “as xyz”??
Is self-comparison really that fair when we are always evolving?
I lrealize now it isn’t as constructive as we think it can be
We only believe it’s constructive because it appears better than comparing ourselves to others but is it really?
I don’t think it always is
Self-compassion, recognition, and encouragement are different energies than comparison
If you constantly put yourself down because you’re not “as ___” as you once were, then how does that help you?
I mean, I personally feel like a whole new person now than 1 or 2 years ago
In some ways comparing myself to myself is rewarding because I can see my growth physically & mentally
But comparing my body to my past body just isn’t really as logical as I used to think it was unless it genuinely is coming from an empowering place
I think we get so caught up in improving physically that we forget our other knowledge that numbers, stats, & our own body changes overtime with so many variables
You can’t say you’re not as lean as you once were or as light or even as muscular because who you are now is someone very different with different experiences, choices, & beliefs
The only version of ourselves we should be focused on is the one that is taking the next best step, the one that exists now & within our ideal reality
Self-comparison walks a thin line between self-deprecating & self-motivating
Make sure you’re choosing the one which is genuinely going to serve you in your growth journey
It is best to root yourself as a seed in positive soil rather than expecting yourself to somehow blossom in a garden that sees no sunlight, gets no water, & has no one tending to it
I’d love to hear your thoughts on this
I know comparing myself to myself has been both rewarding & disheartening, what’s your experience been?
I love posing this question to my clients to challenge their belief patterns & habits during and after strict dieting phases w meticulous macro counting & measuring
We are taught to believe that we can only achieve results & thrive if we track everything or follow a strict diet
But how crazy to think about a reality without such standards or expectations
One where we have to really tune into our own body
One where restriction doesn’t feel restrictive & food isn’t demonized & eating is not calculated
Let me be clear
I am NOT suggesting that this would be “better” or “worse” especially for competitors
I am just proposing a consideration for your behaviors so you can see where they’re really stemming from (outside of just following plan) & how it might be different if your reality was different
You can’t “unsee” macros, lol
Once you know rice is a carb you pretty much identify it as such forever
BUT what I’m getting at is; by creating SUCH a stark contrast in your mind, you can actually learn how to better understand, listen, honor & love your body
This doesn’t mean you need to throw out the food scale, delete your macro tracking app or rip up your meal plan
But imagine this alternate reality in your mind & what would guide your choices
Athletes & day to day people can benefit from knowing what they‘re eating & how much of it they‘re eating
It should not come at the expense of your ability to be mindful, conscious, & considerate of your body’s needs
As a competitor, you’re gunna feel all sorts of signals from your body regardless of what phase you’re in
Off season? Satiety
And, you’ll probably ignore these cues & build up a level of mental immunity to them
Which is beneficial from an elite perspective of doing what’s necessary to improve
But how can we combat the likely outcome of disconnecting from our body due to us ignoring body signals? & then not knowing what to do when we have a slight taste of freedom (hello post show)
Mindful decision making, conscious consideration of behaviors, & habit evaluations
Here are three videos I think can help you begin implementing this now 🙂
For more information on healing your relationship with food you can learn about my Program here: celeste-rainsturk.clickfunnels.com/food-relationship-healing-and-discovery-journal-program-with-celeste
3 SELF-LOVE JOURNALING PROMPTS:
1. If I were to truly love myself, what would I be doing differently than I am now?
2. What are the things I have judged myself harshly for that I truly don’t have as much control over as I thought?
3. How does my life reflect my relationship with myself? & What parts of that reflection need to change?
As you reflect and dig into these questions consider how you feel as you shine light on some things you’ve maybe avoided facing for awhile now
It’s important and necessary to take the time to touch base with yourself
Like a personal meeting with yourself!
If you want to get some more journal prompts I created a full deck of cards for you!
Click HERE to download the free competitor card deck to get access to 3 different decks of cards
One with more introspective questions, one with action step prompts, and one with I am / affirmations you can use!
Hope you LOVE them and get as much benefit as others who have downloaded them and myself😻
You know the deal, we have to BUILD MORE THAN JUST A BODY
Which means we have to go deeper than surface level!
Something I hear often is how much the girls who come to work with me on their relationship with food would like to be able to eventually one day eat more “intuitively”
Yet they also want to feel in complete control and track every morsel of food they eat
There’s a fine line here
From a competitor perspective, you’re going to have to track or prep your meals and follow your plan, period
From a lifestyle perspective you’re going to need to learn how to listen & trust your body as well as detach from the NEED for control
This scares most people, especially those who have spent their whole lives dieting or have recently done a competition prep
I want to preface this with the fact that I don’t tell the ladies who come and work with me WHAT or HOW to eat—that’s their coaches job
My job is to help them improve their relationship with food & more importantly empower them with the tools to make more conscious, guilt free decisions that they are proud of based on their ideal vision for their food relationship & whatever “plan” they’re on
With that being said, many of the women who are given “IE” days from their coach struggle because they just go complete HAM & feel they have no control & they “literally don’t get it” because they are “so on point otherwise”. Not surprising to me though
Here’s the problem, an IE day or IE lifestyle won’t work if you don’t practice listening to your body or understanding your needs every day AND if you are over attached to your aesthetics
In order to practice listening to your body you have to GIVE your body a chance to communicate with you, which means you have to be prepared & ready to “test” your body WITHOUT expectations in an effort to read the signals
Think of it like trying to be more open minded in conversation with someone but entering the conversation with pre conceived & perception based notions about them, their beliefs, & what you see as “right”—it doesn’t end up being open minded at all
Many girls go into IE still attached to their size & shape which is why they struggle to commit to it & let go of control
Meanwhile, when we let go of control we actually gain the feeling or experience of it & can sometimes even generate better results long term
Counterintuitive because it’s true & us humans love tricking ourselves with world views and external influence like diet culture and we reinforce weightloss or fat loss or a “nice body” with restrictive dieting
I don’t intuitively eat personally. I am a competitor. I eat what I’m told and I find my best version of balance in the off season
I bring intuition and consciousness to my meals using my PTG process I developed & give my clients, but I am not an intuitive eater because I am focused on an aesthetic goal & do “restrict” my diet
If You wanted to go full IE, which I personally have before, it has to come from a place of genuinely learning about your body’s needs WITH the understanding that if you were a chronic dieter, there’s gunna be some shapeshifting and perspective challenges that you’ll have to be prepared for
YOU CANNOT TRY TO CONTROL EVERYTHING
If you don’t focus on your relationship with food, your body, and your goals BEFORE going into ANY diet you won’t be able to establish the communication with your body that’s necessary to make the most of it
IE is called intuitive for a reason, but intuition is easily clouded and tbh not always trustworthy
So rather than disguising a way of eating with ANOTHER diet name to give it, why not start with what YOU need and ease your way into a lifestyle that’s most sustainable and enjoyable for you
Want to work on your relationship with food? Click HERE to learn how we can work together