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!
If someone asked me if they could read my journals, I’d tell them to look at my life
My journals are not diaries
They are portals to the reality I am creating
You want to know what I wrote in my journal a few years ago? Look how I live now
Some of you would think I was some sort of freaky fortune teller with the things I’ve manifested & made happen
You want to know what I’m writing in my journal now? Watch my actions every day
Journaling aligns me to what I want on a deeper level. It’s intentional
You can’t hit a target you cant see, that’s why I write out my targets every day as though I’ve already hit them
Success is also not as simple as writing it down, closing the book, and sitting with your hands in the air waiting for it to drop from the sky
The key here is being INTENTIONAL with the action you take rather than just taking action or going through motions of day to day life
I always tell myself that if I’m going to live a life of purpose I must be purposeful
Do you journal? Do you visualize? How do you align your actions with your bigger vision?
Here are some resources to help you do this:
Need more support? Contact me now or visit my Services Page to Learn More about how we can Work Together
If you have been on social media lately I am sure there have been all sorts of videos from friends, family, celebrities, and influencers showing their toddler's fighting the urge to eat the candy, fruit snacks, or whatever other yummy 'treat' has been placed in front of them to wait to eat until the adult comes back in the room.
When I first saw a video of this I thought 'Oh my gosh this is so cute' and I laughed at a LOT of them
But there was also the psychology and food relationship mentor side of me that had a bit of a maniacle laugh in the background, 'muahaha if this doesn't teach them that restriction leads to fixation then nothing can!!!'
For a society that literally lives in dieter mentality I thought this challenge was exactly what everyone needed to see
When we restrict food intake, of any kind, especially from a place of 'I can't' or 'I am not allowed to' our brain is like 'hi, yes, excuse me I am gunna need to get me some of that, thanks!!!!'
This happens because of scarcity
Scarcity and restriction based mindsets increase fixation which increases the urge or desire for whatever is lacking
Of course, no fault to you
Just your brain lookin out for you
Kinda like how in COVID lockdown suddenly everyone needed toilet paper (especially when it was disappearing rapidly), all people could think about was the next time they could go to the gym (and many who have went so hard their first couple days back that they ran out of steam already--due to the restriction), or when they'd be able to travel, dine in, see a movie, perform, etc
It all works the same way
All you have to remember is: RFB
When the parent tells the kid to wait to eat the candy (that is already seen as forbidden fruit for most of these kids anyways). When you go on a diet that says NO to this and that (for negative & silly reasons especially) or when you can't have something for awhile because you forgot to pack it or you have fasted bloodwork coming up; it can show up in a lot of ways.
Parent has left and the candy is all the child can think about because it is the one thing the kid can't have right now. The toddler could go play with toys, ask to go with the parents, or walk away. But it isn't so simple because the restrictive mentality has already been created and amplified by the consistent reminder to the child to wait, wait, wait or you cannot have this until___ you cannot have this. Sound familiar yet?
Waiting is unbearable, restriction has reached max capacity for fixation trigger, child consumes candy before parents come in OR child waited for parent so long that the moment they see their parent's big toe enter the room or hear them say 'Okay you can eat it now' or 'good girl' they then dive head first into the food with no concern about how much they eat or the pace they eat it or how deeply they enjoy it but now it is just EAT THE FOOD because they can now. Now, I am using the word 'binge' to express an intense splurge and it pretty much can apply to anything (like the toilet paper or gym example I used earlier)
I encourage you to go watch one of these videos, listen to the words the parents use, pay attention to how the children respond, and take note of their surrounding environment. Be an observer of how the child's desire intensifies and watch what happens when they decide to dive in. It no longer is about the candy, as much as it is about having it
The same thing is happening all over the world with people dieting or just living in a constant state of dieter's mentality. It could be happening to you even.
If you don't want to get caught up in this cycle any longer, ask yourself what can I learn from the toddler challenge and apply to my approach to food?
If you don't want to play the guessing game and jump through hoops yourself then Apply for my Food Relationship Healing & Discovery 1:1 Coaching Program which gives you what you need through my PTG process and individual approach to your relationship with food.
It is not a diet or nutrition program. This is strictly about the brain business. And NO you don't have to give up a diet or nutrition protocol or macros to overcome any of this believe it or not. You can absolutely move through this if you are open to consciously committing to your mindset, behaviors, & choices with food every day. It is about digging deep, rewiring neural pathways, unlearning A LOT of conditioning, enforcing new standards/expectations, and being willing to address exactly what is holding you back from true peace with food
To learn more and apply now visit: www.celestial.fit/foodfreedom
Making peace with food & my body gives me more space in my mind to be present with the people I love, cherish, & serve
When I say BUILD MORE THAN JUST A BODY it’s because I’ve been able to create a life of more joy, freedom, impact, & love because I have created those things within me
I don’t spend every moment stressing over what I will eat, what is in the food, or how much I should allow
I don’t stress about my body in a swimsuit or the way I’m looking next to a friend or family member or in the eyes of my boyfriend
I don’t find myself in a constant flurry of missing out on the moment because I’m too focused on every calculation or every decision or possible judgment
When I chose to heal my relationship with food, my body, & my goals
It wasn’t just so I could be healthier mentally or be an even better competitor or trust myself more or develop a deeper meaning for the choices I make
It was also so I could truly LIVE
I don’t want a life where I’m overwhelmed with guilt, anxiety, shame, fear, self-judgment, limiting beliefs, or constant thoughts of shoulds, musts, & perceived “needs” to fit molds of “good enough” within identities I have chosen
I had to “unlearn” many things
I had to choose many new beliefs & behaviors
I had to challenge perceptions & identities
But committing to my peace of mind goes so so so much deeper than me just being at more peace around food in any situation or being comfortable with the things I do (or don't) choose to eat, or the way I felt in my body around others, or how I thrived as a competitor & will continue to for years to come because of my mindset
The relationship I have with my body & with food shows up in every relationship of my life
If that‘s not all the more reason to consciously commit to it everyday, then I don’t know what is
You deserve to have peace with food, your body, & your goals so you can have presence in every other area of your life
I’m here to help you do that
To learn how we can work together & put your mind at ease so you can finally just BE visit the: WORK WITH ME PAGE
PS I can’t even imagine the moments I must have missed in the past because of my nagging, obsessive, and negative emotion ridden thoughts; I know there were many 'snap out of it' moments that I couldn't seem to pul myself out of. So now that I can and have, I do my best to maximize these moments ❤️🙌🏻💆🏻♀️
You know that one trend going around that’s something along the lines of “____ is the magic pill no one wants to swallow?”
Usually the blank is filled in with things like: “a caloric deficit...progressive overload...consistency...”
What if self-love, deep inner work, healing, body acceptance, mindfulness, & mindset was actually the magic pill that no one wants to swallow?
No physical act matters if the mind isn’t aligned with it
It’ll eventually lead to self-sabotage, reverting back to old ways, unsustainable effort, or some other negative behavior that equates to the results not coming or not staying
Anyone can commit to a physical act but only those who truly believe in the act, themselves, and the reasoning for it usually end up committing to it long term
The inner work is what makes the difference in you just doing something or you becoming the someone who does those things over and over and over again
It’s not at all about what you “need” or “should” do. It’s really about who you must become and whether or not that’s a version of you you really feel good about
When we love ourselves, we are more likely to express that love to ourselves through our actions and behaviors
I believe a healthy mind is the prerequisite to sustainable physical results
What do you think? I’d love to hear your thoughts
Ps if you want to get ahead with your mindset Check out my on-demand mindset coaching platform where you get immediate access to mindset coaching on demand based on a struggle you’re having as well as group coaching calls and a full support group of other amazing women HERE
Being the type of person who constantly pushes & strives for more in every area of my life has benefited me more than it’s harmed me, therefore I’ve not been motivated to really address or change it (even when it‘d be more beneficial to do so)
I've made conscious efforts in many areas of my life. But I need to improve with physical activity
I have a tendency to not always honor my body’s cues (believe it or not with all my love & honor your body talk)
When I‘m working with my coach I feel like I absolutely must do every workout & pour everything into each cardio session too & only take a rest day when given—all regardless of how sore or in pain I am (that’s not working smart)
Sometimes I’d find myself wishing I just had another rest day
Yet I do it anyway bc my mind is far more resilient than my body
Sometimes this is necessary, like in prep there’s gunna be more times for this than in an off season
But its not always healthy or conducive to my goals
I’m not one to slack but taking extra time to recover or not going 110% all the time doesn’t mean I’m a slacker—if anything it would make me more effective in getting the results
I just never saw it that way because I wanted to uphold this “serious athlete” identity which I’ve attached some unfair expectations to
As much as it’s important to push past your limits it’s just as important to understand your needs
I realize that for me it’s “easy” to do hard work but it’s hard work for me to “take it easy” if that makes sense?
I even told my coach I “shouldn’t” have to be told to listen to my body & I should do what I know is best bc logically I get it but I struggle bc of things I mentioned earlier & he said something that really stuck with me
He said that because I’m the type of person I am, he wouldn’t be doing his job as my coach if he didn’t remind me that it’s okay to take a step back, listen to my body, & provide myself the rest necessary
That gave me perspective
I realize I don’t hire a coach to tell me to do things bc trust me, I’m going to get it done no matter what; I have a coach to help me do things effectively & smart
So I’ve been reflecting a lot on that & making an effort to begin acknowledging what my body needs more
The biggest kicker? I had become sooo attached to maintaining & keeping my results that I clung onto them so tightly as if they might disappear if I didn’t uplevel & demand more of myself
When in reality, I have to detach from the results so they can truly integrate into my norm. Not from fear of loss but in acceptance of it being mine
You know what I mean?
In order to consistently get results I must do what can be consistently done and sustained
So here’s to celebrating my continued personal growth & development 🙂
Where are you focused on improving your life right now?
I decided to record one of my at home cardio sessions on a rainy day to share with you to save for your next rainy day!
You don’t technically need equipment. Make sure to modify to fit your needs and level
I did this for 35min and it worked perfectly with the exception of a few random moves at end. I recommend just doing your fav circuit 2x when you’re feeling it!
Not recorded was warm up and cool down which are both very important before jumping in or finishing!
Hope you like the combination of moves!
If you don’t want to watch the video you can screenshot the image or see the rest of the caption for each circuit and just scan through video as I’ve labeled each circuit for you!
I personally don’t LOVE doing cardio at home, which is why I end up just going for a run, so when I do it I make sure it’s really solid workout and full of moves I enjoy AND am challenged by so I don’t get bored or distracted
And I put on my morning hype playlist to keep me going of course 👊🏻
In and out jumps
Lateral step up explosion right
Lateral step up explosion left
Mountain climbers on stairs
Plank step ups on stairs
Side shuffle to hop
Jumping jacks w db lateral
Jumping jacks w db up wards
Rev lunge tap hops right
Rev lunge tap hops left
Trampoline tuck jumps (or just tuck jumps)
Have extra time? Just do random plyo moves, running, etc or repeat your fav circuit again!
Hope you love it :) Let me know if you try!
In a recent interview with Thrive Global I was asked to share the most interesting thing that has happened to me since starting my business/career
Let me tell you, there have been a lot of “interesting” things
Weird things, creepy things, cool things, miraculous things, sad things—all interesting by definition
But here’s the story I thought of...
The week leading up to my very first event everything that could go wrong, did
My event venue canceled on me
I had a massive family emergency
My dog passed away
Parts of my town and surrounding areas caught on fire with evacuation warnings and road closures everywhere
Can you believe that all happened within a few days of each other and all at once?!
Not just any week
But the week of my first Build More than Just a Body live event
Hosting an event is no joke. There’s a lot that comes together at the end but luckily I was well prepared
I was able to press on and get everything pulled together
The event ended up being amazing and far surpassing my expectations despite a very rough week leading up to it!
That week I felt a lot of emotions but also suppressed a lot of emotions
I knew I had to be a clear vessel to hold space for others which meant feeling emotions would be important but I also knew I couldn’t fully surrender to them because I needed to keep my head in the game so to speak
There was much to get done!
This taught me so much about the power of letting go, going with the flow, and not being SO attached to perfection
Amazing how the lessons of life are applicable nearly in any area, issue, or challenge
I love the way growth presents itself in mysterious ways
We can either accept the opportunity in the challenge or crumble under it
This photo was captured at my event taking the women through a body image meditation in an absolutely gorgeous event venue that was 2x the investment but WELL worth it
Everything always works out and the universe was telling me I deserved more & forced me to accept it 😉
Have you ever had something like this happen? Comment below!
In this video I am breaking down the exact journaling process I use for myself when I feel some resistance to doing things I know need to get done
I also made a pdf printable with this process if you’d like it I’ve left the image at the bottom of this blog so you can use it next time you need it ?
I’d save this video for future reference too so you can come back to it when you’re having one of those days!
It’s totally human to have moments of “I love doing this but have no desire to do this right now” and working through it on paper makes it tangible which is a fantastic way to get it out of your own head and see it as something you can change
I’m a big believer in writing things down, journaling, or illustrating problems we are facing so that they don’t feel so jumbled or like a big weight on us
We have the power to change the experience, so rather than avoid the resistance I believe in going INTO it
Then we can see a clear way out ??♀️
Hope you find this helpful and start to implement it for yourself or share with a friend who could benefit
How can you expect to love your body in every season and phase if you have never even given yourself the opportunity to?
If you have only ever loved your body when she is stage lean, in prep mode, or shredding down, how can you love her when she is not?
Many competitors tell me about all the parts of their body they hate, can't stand looking at, or even how uncomfortable they are when it is time for check ins, to weigh in, take measurements, or just look in the mirror--especially if they aren't in prep or haven't been 'perfect' with their plan.
I never wonder why though
Most women, from an early age, are taught only to celebrate results if they are trending in the direction of the ideal standard they are seeking to meet
Celebrating the weight, inches, and body fat dropping or berating yourself, hating on yourself, or judging yourself for the weight, inches, or body fat going up are all forms of reinforcement
Stepping on the scale becomes this trigger for either a positive or negative situation
You either celebrate or you get down on yourself
It's much like a dog. The dog associates the owner's command with a trigger for either a positive reward (cheers, petting, and a treat) or negative reinforcement (no treat, noooos or frustration). When the outcome is positive, the dog is more likely to do that again and again
We condition ourselves similarly
So you can either stop the reinforcements altogether or reinforce equally at any stage
If you want to step away from the constant stress, worry, or inadequate feelings that come from your body, you have to be willing to remove the emotions and create new reinforcements
Rather than looking in the mirror with a critical eye, you may see functions or facts
Rather than stepping on the scale hoping for a lower number, you may step on the scale knowing you already have so much to be proud of and the physical results will come and you have to be fair with consideration of ALL data points
Rather than celebrating drops, just acknowledge it as data
Rather than hating on gains, just acknowledge it as data
Use the data to reflect, learn, and apply yourself
But above all else, celebrate your body every day for how she shows up for you, her functions, and how she unconditionally shows up for you every day regardless of her size or shape
The more you can celebrate your body for what she does and the more you can celebrate and focus on you doing your best to support her in that and honor yourself in your goals, the less the number on the scale will mean to you
No emotional reaction
If there is an emotional response, then choosing a new reinforcement, belief, or thought process around it in the moment to begin rewiring the pathways
But you can't expect to love your body in every phase when you refuse to love your body for more than her aesthetics
She deserves more recognition than that and you deserve more than a life consumed by thoughts of how your thighs look, your stomach feels, or what the battery operated scale is going to have to say this time
In June I am hosting a private workshop for my On-Demand Mindset Coaching Platform Members & all my clients on this topic. If you join the on-demand mindset coaching platform before the first week of June, you will be able to come on LIVE with us :)
I host these monthly live group calls to go over what people need, are proud of, have learned, and then usually a focus topic--June's will be on detaching from weight and capitalizing on conditioning through positive and negative reinforcement awareness
You can learn more about the On-Demand Mindset Coaching Platform for Competitors HERE
What I would do when I would find myself getting too caught up in what the scale said or how my body looked
I would set out to only weigh myself for check-ins and only looked at my body at check-in photos or when I was getting ready to shower or getting ready to go somewhere
I would not do any body checking!!!
Meaning, no more lifting up my shirt every time I passed the mirror or checking my butt in my pants even with a side eye glimpse
This was really freeing for me and allowed me to just have gratitude for my body and the commitments I made to myself and my goals
It helped me learn to be proud of my effort & lifestyle more than the result
This lesson reinforced the power of the process and the enjoyment in it
Of course this helped with my body image because I wasn’t bodychecking constantly and creating strong associations between what I ate or what I did with the way my body looked
I also wasn’t then creating associations with the scale that said “well that is going to determine if what I did was enough”
Instead, I started to see I was enough already
I was worthy and deserving of my commitment to myself and to the process. Plus, I really loved it
I was less concerned about the outcome because I could trust that it would eventually come given my sincere dedication to and appreciation for the process
It made every physical result so much sweeter because I wasn’t so attached to it
Sometimes I will use this process with myself even to this day if those patterns begin to resurface
It is all about being self-aware and conscious enough to get ahead of it
Let me know if you try this and how it helps you!
Ps if you struggle with body image, I invite you to hop in my on-demand mindset coaching platform
Not only do you get varying content on body image related specifically to what you input as your struggle
You also get full access to a community, monthly live group workshops, and extra bonuses!
Hope to see you in there! You can click Here to learn more and join now
BUILD MORE THAN JUST A BODY