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!
Man, I love so many of the products that are labeled this way but I just can’t STAND these types of adjectives for food!
They are perpetuating unhealthy relationships with food as it suggests that other forms of the food are BAD or WORSE
It also suggests that in order to get rid of food guilt, you just have to eat this instead of that
But guilt doesn’t discriminate. Many people fear foods that to most people wouldn’t be fearful of at all
NO FOOD, MENU ITEM, or CHOICE SHOULD BE GUILT RIDDEN
I’m talking to you guiltless grill, & skinnylicious menus🤦🏻♀️
Guilt can be experienced from eating any food. It depends on the individual’s identity, beliefs, experiences, conditioning, etc.
Guilt is a psychological phenomenon which becomes present when we act outside of the way we think we should based on our identity and definitions of it
I rarely talk about Diet Culture because I find that those who speak out against it go to insane extremes & I’m way more moderate believe it or not🤣
Diet Culture is changing our choice on foods we eat from “because my body needs, wants & will benefit from this” to “because it is going to make me look better & I won’t have to feel bad about it”
Most people feel bad about it because they think it’s the reason they look the way they do, or aren’t achieving results, or can’t fit in their clothing or because that’s what they ‘should be’ choosing or so & so chooses / recommends
You CAN eat a brownie & not feel guilty
You can eat a protein treat & feel guilty
It’s about the driving force to eat in the first place that determines how we will feel after
If you want to get rid of guilt, feel ‘sinless’, & make a choice that influences your body shape
BECOME ONE WITH YOUR BODY, LOVE HER
The more you love your body the more likely it is that you’ll take loving, nourishing, healthy actions for her
We are shutting down our ability to communicate with our body because we make more decisions based on her shape versus her function
This marketing reinforces the belief that less is more, dieting should be perpetual, & our shape is more important than our function
Burn the rules, nourish your body for her health & function, & TRUST HER
If you are competitor looking for support with your relationship with food, apply for my program here: forms.gle/oPTQECaRQbPEeZYB9
If you are not a competitor and are looking for help finding food freedom you can enroll into my 4 week food freedom academy here: https://celeste-rainsturk.clickfunnels.com/foodfreedomacademy
Show day is a beautiful culmination of everyone’s dedication and commitment to their goals
But prep is a beautiful creation of new versions of ourselves, new levels, new challenges, new lessons
Both are incredible but show day is so much more rewarding when our prep was fulfilling
Find gratitude for every aspect of prep. Every meal, every sprint, every rep. It all matters and it’s all there to teach you something or help elevate you
Of course, only if you choose to see the lessons, face the challenges, and push beyond your functioning normal to create a new one
Which isn’t really possible without mental conditioning beyond what naturally occurs in the gym or at work with all the yummies surrounding you
That stuff becomes so much easier to move past when you’ve already dealt with other demons taking up space
It also is easier when you’re reinforcing new beliefs and choosing to pre celebrate your accomplishments and recognizing your blocks and limits then breaking them down until they become your strengths
The thing that has always helped me the most is having a daily ritual, investing in mindset mentors, increasing my awareness, and making a conscious commitment every day to work on my 🧠
Because whatever is going on in there is going to show up everywhere else. & come time to step on stage, you don’t want to be bringing those hurdles with you
What do you think? Do you agree?
I created a competitor card deck that includes affirmations, question/journal prompts, and next level action steps
It’s completely free for you to download and perfect for you if you’re committed to bringing your mental game up another notch 😍
Click HERE to get yours😊
I love seeing everyone using them!! So frikkin cool👌🏻
PS I am working on something so exciting for competitors and if you watch my stories you’ve seen some BTS of it but I can’t wait to show you the entirety of this project!
LITERALLY BITING MY TONGUE I need a muzzle or something to keep this secret in lol
I will say though, there’s absolutely nothing else out there like this for competitors🤫
I hope one day you believe you can eat whatever you want when you want with no limits
I hope one day you believe your body is amazing and powerful at any size and shape
I hope one day you believe that there is no validation greater than that which comes from within
I hope one day you believe that you are defined by what’s inside of you and how you radiate that out
I hope one day you know that giving yourself the opportunity for freedom gives you more control than any restriction ever could
I hope one day you wake up and choose what YOU want for your life, your body, and all of your goals
I hope one day that because you know all of these things, you finally start to choose only the foods, movement, words, thoughts, and beliefs that make YOU feel your absolute best
And every choice will be fueled by pure love for your whole self, and create real freedom and presence within you when you do
YOUR BODY WILL ALWAYS LOVE YOU. YOU JUST HAVE TO LOVE HER BACK!
When you give your body & mind space to recover they will always come back stronger for you!
Sometimes it’s hard though, to let the body adjust as you make changes
Especially if you’re in the phase of improvement season & gaining some weight or even intentionally changing your lifestyle which might lead to weight gain
But it’s important to remember that as you care for your body, she needs time & space to care for you!
Let her grow, let her find a new normal, let her get comfortable
Fighting her is the LAST thing you need to be doing
If you had some binges or overeating days, don’t punish yourself, instead work on your mind
If you don’t always love what you see in the mirror, don’t try to change everything to fit a “better” mold, focus on gratitude for what your body does for you
If you don’t like the way your clothing fits, don’t be hard on yourself & call yourself a failure, just know that it is temporary & even if it isn’t, you can donate & buy new
If your body isn’t giving you the health you’re working so hard for, don’t give up & say nothing works, reframe your thoughts to believe in your body’s ability to respond & heal. Make sure you’re really doing everything you can for her
If you find yourself comparing yourself to all the other girls who “don’t have these problems” remember that everyone is always learning about themselves & growing in some way shape or form & your own truth is ALL that matters
If you feel like you’ll never be lean, tight, or on stage again remember that there is so much more to life than that & your health, or your building phase is required to come back better
She is not fighting you
She is not holding you back
She is not your enemy
But maybe you are fighting her, holding her back, & acting as her enemy
It’s ok to take a step back! I did & I’m so happy I did. I love my body in new ways, learned more about her, & now she is responding so well to being back on a prep!
YOU ARE GOING TO BE FINE! Trust & Let Go!
Need support post-show? Want to feel amazing about yourself no matter what? Contact me now & we’ll see if & how we can work together to make that happen❤
IT IS OK TO HONOR YOUR BODY POST-SHOW
After my last show my body was so unhappy with me
I did over 1.5 year of prepping and the moment I was done she was like FEED ME, WATER ME, GIVE ME LIGHT & I had a major shift in focus
I needed to get health back in order to be able to continue competing
I didn’t need to rush to the next show & I certainly wouldn’t improve if I kept doing this
SO I STEPPED OUT OF THE COMPETITOR IDENTITY
The identity that told me I had to be super lean, eat a certain way, train all the time, be 100%, do x cardio, and never take extra rest
I stopped ignoring my body’s signals & began honoring them
(afterall they’re there for a reason and the more we ignore them the more out of touch we become w them)
I ate A LOT more, stopped doing cardio completely unless it was like a nice stroll or hike that destressed me, rested when I needed it, put sleep first, and didn’t become so hyper focused with how I looked
I didn’t check my body in the mirror everyday as much as I checked how my nails grew or if I was bleeding yet
I thought less about what everyone else was doing or getting ready for or how their reverse diet was going and started focusing on MY needs
We get so caught up in this sport that our mind begins to detach from our body instead of working as a team
As soon as I was faced with harsh realities of not being in a healthy spot hormonally I decided it was time to do something
MY HEALTH WAS MY PRIORITY & THAT IS OK!!!
IT IS OK (and possible) TO;
•NOT LOOK SUPER HUMAN 24/7
•EAT A COOKIE WHEN YOU REALLY WANT ONE & NOT FREAK OUT ABOUT IT
•ELIMINATE EXTRA STRESS IN YOUR LIFE (like too much cardio, artificials, or perfection)
•EAT IN A SURPLUS
•NOT FIT THE MOLD WE CREATED ALLLLL THE TIME
•LOVE & BE LOVED BEYOND WHAT THE WAY YOUR BODY LOOKS “SAYS ABOUT YOU”
& all of that is probably exactly what you need
I didn’t get my health back, feel amazing about myself, & have an incredible relationship with food, my body, & my goals by doing nothing
Sign-up for my Free Post-Show coaching series to make peace food, your body, & your goals by clicking HERE
I haven’t made an official post about me graduating because honestly I’ve been SO busy since school.
Pretty much all the hours of the day that were previously found and dedicated to school were immediately filled with business and clients and I’m so thankful for that.
A lot of people don’t know that I wanted so badly to drop out of school to focus all my attention on my business.
I wasn’t enjoying what I was studying really.
I had started school trying to become a dietician. But quickly realized I had no interest in actually telling people what to eat or spend any time in a hospital setting because I just never liked that.
I expressed my frustrations to robbie after almost a full year of under grad studies for clinical nutrition and dietetics.
And he’s like all you talk about is mindset and personal development and how much you love studying lifespan development, psychology classes, and philosophy.
Why don’t you do something like that? I told him I just wanted to study something I actually loved. And my parents would have kicked me out of the house. (Love them for that I was being so ungrateful and I know that now. I would never take back the blessing of an education for anything)
So I found a new online school and declared my psychology major.
And I am SO frikkin happy I did. It was truly the best thing I’ve done. It was challenging at times.
I was working three jobs at one point, one of which was running my own business.
I was also prepping for shows for over a year of my time in school.
Before I went into college I had started my business right after high school.
I was actually verbally committed to play volleyball for a university in Wisconsin but gave that up to pursue my true new love of fitness and bodybuilding.
I was blessed with two parents who had been saving money to put me through college since I was born & I am so lucky and grateful for them putting me through college.
So many people said studying online would be too hard but for me I loved it!
It allowed me to work multiple jobs and grow my business. I also never love being forced to be somewhere at x time.
I also was NOT interested in the typical collage lifestyle.
Every time I sat down to get my schoolwork done it was a personal choice which made the experience even more gratifying for me.
I was doing speaking engagements in various cities and states for business as a young entrepreneur.
I became a #1 best-selling self-help author, I was featured on over 25 podcasts, online interviews, masterclasses, and articles. I started my own podcast which now has over 100k unique downloads. I did 6 bikini competitions placing top five in all five of the ones that I did in one year. I fell in love with the sport
Hated myself. Loved myself. Had a horrible relationship with food and my body. Healed my relationship with food and my body. Fell in love.
Hired mentors, helped other business owners, refined my own mission, impacted lives all over the world, developed new friends, made lots of mistakes, had some seriously traumatic experiences happen that I still have not talked about and some of which are part of my story but not my story to tell.
I Quit my jobs. Went full time in my business. Took on way more responsibility in my life
I mean seriously so much has happened in four years.
I am so grateful for that time. I am so grateful for everything I learned.
I loved all my classes earning my degree in Psychology. I got straight A’s (except for two required math classes where I got Bs lol!). I loved school and loved pushing myself to learn and be better and apply myself
I was guided to my true passion of helping others with their mindset around food, their body, and their goals.
I have such a better and deeper understanding of why people do things they do, act the way they act, and believe in what they believe in.
I feel like the textbooks, exams, research, reports, and ALL of it really added knowledge and value that I would have not previously had.
I will never look down on college or the commitment to higher education ever again. It was meaningful for me. It has enhanced how I work with my clients. It had changed the way I feel about things.
The textbook knowledge combined with real, raw experiences has led me through pain and darkness to so much light and love.
I have amazing amazing amazing people in my life. My parents, my sister, my family, my boyfriend, my friends, so many amazing people.
I am so proud of myself for going to school, sticking with it, never giving up on MY dreams even though I totally could have & some people told me to consider it.
And now I have my degree, I’m making a real impact doing what I really love, and I am SO happy.
Thank you for being along for the ride with me. I couldn’t have done a majority of this without the support of many of you.
In emotional eating, it doesn't matter if it’s a whole lot of salad or a whole lot of cookies, food is not meant to fill voids, it is meant to fuel our body
While food can definitely add to the fun or be a part of it, food should not be:
Our safety, satisfaction, or relief from something negative occurring within or outside of us
Food should be fuel to get you through the day from an energy, health, & quality of life standpoint
Fueling from your body from an emotionally charged decision with the thought that it is going to solve a problem does more harm than good
SO HOW DO WE ADDRESS THIS?
➡️Think about the food you are eating as you eat it. Where did it come from? What is it made of? Who made it? How was it made?
➡️Think about what the food does for your body/health. Does this energize me? Does this help me prevent disease? Does this promote a healthier gut? Do I feel good after I eat this?
➡️Think about WHY you are eating the food. Is this because I am hungry? Is this coming from a emotion? Is this because I am celebrating & feel I need to gorge myself? Is this because of the people around me? Am I eating this because I want to?
➡️Be present for every bite. Am I enjoying this? Savor it, Chew it longer. Don't think about the next bite until the first one has been finished. Slow down
➡️Respect, Love, & Appreciate yourself before eating
➡️THIS IS A MUST! ADDRESS THE EMOTION. Don’t ignore it. If it’s there, & it’s making you eat, it needs to be recognized & truly released
Usually negative emotions come up because a lesson has yet to be learned from a situation which you may not even be aware of yet
Negative emotions are there to protect us, appreciate that then recognize where this negative emotion is NOT serving you & choose to learn the positive lesson and form a new belief
Struggling with your relationship to food? Apply to my Food Relationship Healing & Discovery Program and we can see if and how it can help you
I’m accepting 4 more clients into this program this month as I’m building something amazing & need to give my all to every person I’m working with
Can’t spread myself to thin 😊 APPLY NOW HERE💜
What a shame that I spent years loathing;
the legs that allowed me to jump, run, play, and stand
the tummy that allowed me to receive nourishment, transport nutrients to my cells and throughout my body, and support my ability to stay present making memories
the arms that provided me opportunities to catch, throw, right, lift, cuddle, hug, squeeze, and do the wave
the chest that keep me comfortable when jumping rope, allow me to rarely have to wear bras, and don't make me too sweaty
the shoulders that helped me play the sports I love, patiently hold things up for people, and do the biggest stretches every morning
the body that supported me in everything I did, kept me healthy, kept me safe, and fought with me
the body that worked with me, trusted me even when I didn't always trust her, and moved me forward in life
the body that has grown with me, seen the things that I have seen, experienced the things I have, and endured what I have
the body that allows me to cry, laugh, love, and have an epic human experience
I have said horrible things about my body and to her. I have wanted to morph her, change her, even replace her. I have questioned if she was beautiful enough, strong enough, fun enough, coordinated enough, healthy enough, lean enough, fat enough, muscular enough, hot enough, worthy enough.
I have treated my body in incredible ways and horrible ways and yet she exists to hold me and support me as a soul having this physical journey.
It has taken deep inner work, energy releasing, thought pattern shifting, neural pathway changing, and pure unconditional love and desire to love that has allowed me to see my body in the most uplifting, empowering, and kind ways.
No matter how big I have been or will be, no matter how small I have been or will be, no matter how strong, weak, capable, balanced, and any other way I could be, this is my body.
And in order to have an incredible and communicative relationship with her, my best reason to love her is not only because in her purest form of existence she was made to love me, but also because she was made to love me no matter how I treat her which is why I will always choose to do the same.
Can’t stop eating after your refeed meal? Save this blog post or screenshot the infographic for your next one!
Before a refeed, cheat, or free meal it is important to set a positive intention for your meal and how it will be used by your body
It’s important to really listen to what your body wants and needs. Don’t have a donut just to have one, refeeds are a good time to ask your body what she really really wants. You may be surprised by her answer!
A common thing that comes up though occurs AFTER the meal. Where many people can’t stop snacking, eating, or thinking about food
Following this infographic is a good place to start
But I want to touch on the very last bullet on the list
Many of the competitors I work with on their relationship with food who struggle with this tend to have some things in common
A- they never let themselves have certain foods so when they get permission they go ham
Solution: incorporate more of those foods in your weekly diet. Talk to your coach about it or work it in. If you’re in improvement season you have more wiggle room usually
Reasoning behind this? If you know you can have a bag of chips every day, chances are you won’t want them as badly
Amazing how many of us are conditioned to think the path to freedom comes with more restriction🙅🏻♀️
B- they are feeling emotional. They feel like they over did the meal so they start to feel guilty or ashamed and say well “f it then” and eat more
Solution: have a set of rituals for before and after you eat it makes a HUGE difference & is worth the time and energy investment
(if you want ideas I made a video about it but the best of em are in my food relationship healing and discovery journal program. You can apply for that program HERE or email me back for more details)
C-They haven’t had it in foreeeverrrr. Similar to A except this is usually something they realize has been so long since they had (often times from childhood memories)
Solution: see A solution again anddddd go back to B as well. Reflecting on where the desire might truly be coming from is a good start
Is this something you’ve struggled with or do struggle with?
Let me know if this post is helpful for you💓😊
CONTRARY TO POPULAR BELIEF: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You don’t always have to fix something about yourself...
Some days you really can just enjoy the hell out of yourself, “flaws” n all, and just see yourself for the beautiful soul you are
While yes, loving yourself is taking time to improve yourself, it’s also taking the time to embrace yourself fully for everything you have been, are, and will become
Maybe the best thing you can do today isn’t actually the mindset work on all your limiting beliefs, or the identity work and visualization of your higher self
or the healing meditations, or the chakra clearing, or whatever else you normally do to uplevel, align, or grow...
Maybe it is simply making the decision to Stop and thank yourself today for every little detail that makes you YOU
and for every experience of your life, big and small, because it’s all made you who you are and you my friend are a frikkin rock star 😍☀️👑🌟❤️