Celeste Rains-Turk; Celestial_Fit International and Building More than Just a Body
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Blog

Commit to Be Fit

4/20/2016

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Commit to be Fit
Fitness starts in your mind.  Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment. 
Commitment means that you are in it for the long haul.  Commitment rises above bad days, hectic schedules and volatile emotions.  Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.
True commitment doesn’t depend on how you feel.  It depends on your integrity and on living for the purpose you have set for yourself.
Are you committed to get fit?
No Weekend WarriorsCommitting to be fit eliminates the weekend warrior syndrome.  You may know a weekend warrior.  He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day.  In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to the limit.
The result, however, is not what he expects.
He will likely end up with an injury, because his muscles, tendons and joints are not conditioned for the intensity of his exercise.
But he is also not getting in shape, because he is not committed.  Physical fitness depends on consistency.  And consistency requires commitment.  It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.
In fact, that you do something consistently is as important, or maybe even more important, than what you actually do.  Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.
But the real rewards come when you not only commit to intense workouts, but you also commit to being consistent with those workouts.
CommitIn order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan. 
What you need is commitment.  If you are committed, the rest of the pieces will fall into place.
You can start today.  Don’t overthink this.  Just start, and commit to doing something every single day. 
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​Cracking the Bikini Body Code

4/17/2016

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From the NPC Bikini Competitor and Body Transformation Expert
Celeste Rains-Turk, a.k.a @celestial_fit

FIRST OF ALL:
This is not one of those guides that you spend forever reading and staring at and then wonder "how the hell am I supposed to implement this now?!". 

These are quick, free tips to help you educate yourself to get on the right track. Remember, if you need help, ask!
Find your confidence and strength, while developing your health and fitness.

Good luck and let me know if you need any help or guidance. I am always open to answer your questions :) 
  1. If you are looking to lose weight, eat nutritious clean foods with the proper amount of calories and macro nutrients (consult with me to figure yours out)
  2. Eat every 2.5-4 hours
  3. Lean proteins, cruciferous vegetables, healthy fats, and complex carbs are your friends: make sure you are getting the right amount of each.  Consider supplements like Amino acids!
  4. Measure your food and meal prep ahead of time. Don’t know what to eat, ask me! Check out my YouTube for ideas, recipes, & workouts!
  5. Only combine a carbohydrate and a fat before a workout
  6. If you are not used to eating a lot then take it slowly and work your way into it. Do not fear carbs, fats, or proteins.
  7. Drop refined sugars, processed, and sugar added foods
  8. Fruits are nutritious but full of sugar, consume after a workout or when you wake up
  9. Lower your sodium intake
  10. Drink more water than what you consume now, try increasing by 8-16 oz. per day, until you reach 1 gallon
  11. Your workouts should be consistently on the weight training floor Don’t know how to train? Ask me!
  12. If you are a cardio bunny it’s time to hit the weights
  13. If you were doing tons of cardio before. you need to shock your body, transition to weights
  14. If you never do cardio, you should be fine in shifting your weight training. However, heart health is important so start doing High Intensity Interval Training for cardio to burn fat in a faster time-frame, I have a free HIIT program on my website but weight training is the most important thing you can do to build your lean muscle mass, burn fat, and develop stronger, healthier bones. 
  15. Use supersets and drop sets on the weight floor
  16. Use a weight where you fail on your last few reps in your rep range
  17. Do more than 3 sets of all your workouts
  18. You may consider starting with heavy lifting and lots of food before progressing to a caloric deficit and higher rep weight training. You have to base your training and nutrition off of your body and goals. (the science behind this is interesting, if you want more info. Feel free to contact me and ask, I would be happy to go in to detail but this is more for quick tips)
  19. Get your mind right. If you don't love your body now, then accepting change may be difficult, you must love who you are so you can be happy with the positive changes and continue to strive for more.  In other words, don't place your value on the way your body looks.  If you have not been able to commit to something or see results, you need a coach, period.  Visit my Blog for more tips, recipes, mindset, & explanations
  20. Bring yourself to the gym on days you would rather sleep or mope around.
  21. Be mentally mature.  You must not sacrifice a long term goal for little momentary pleasures.
  22. If you are going to cheat, it needs to be planned, plan a cheat meal.
  23. Talk about and visualize your new lifestyle habits so you are more likely to stick to them as well as take action to achieve them. 
  24. Slow progress is better than no progress, you have to enjoy, accept, and trust the process
  25. Never accept anything as “good enough”.  Appreciate your hard work and how far you have come, yes, but understand there is always room to improve, do not fall victim to mediocracy after working hard to break down your barriers. 
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    Celeste Rains-Turk
    Celestial_fit

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  • Home
  • Confessions of a Bikini Pro Podcast
  • Blog
  • Work with Me
    • On Demand Mindset Coaching for Competitors
    • Food Relationship Healing & Discovery 1:1 Coaching Program
    • Post-Show Personal Development Program
    • Podcast with Purpose Program
    • Speaking Engagement Request
  • Live Events
  • Freebies
    • Free Post-Show Blues Coaching Series
    • Free Food Relationship Program
    • Free Workshop to Overcome Mindless Eating
    • Free Competitor Card Deck
  • Testimonials
  • Interviews / Features
  • Links
  • Social Media
    • Instagram
    • Facebook
    • YouTube
    • Pinterest
    • LinkedIn
  • Contact
  • About
  • Limited Edition Crop Top
  • free trial to on-demand platform
  • Merchandise
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