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!
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
7 weeks ago I wouldn't have thought I would be here, at home, seeing people start to go back to the gym and me not care about when I get to.
When there was even speculation of the gym closing I was in full denial. I was going 2-3x a day and I was in prep and I mean, prep or not, I was in there all the time. I looked forward to going to the gym every day, I love it.
When I found out our gym was definitely closing, I was upset at first because I don't have close to the equipment that I have access to at the gym. I was going to miss my elliptical, access to alllllll the weights, the booty blaster, the cables, all of it. I knew it would be sad to not see everyone who works there or works out there every day. But it's not like I was dependent on the gym.
I started my fitness journey working out from home and I would make DIY weights out of canned goods, water jugs, and old weights we had laying around. I of course wanted to take it to the next level and get a gym membership so I got a job and used that money to pay for my first membership. This was back in high school, about 7 years ago actually, and I never missed a beat.
With that said, I didn't expect I would have this strange anxiety about going BACK to the gym. It's hard to explain but I guess I am just really enjoying this time. I am just writing this from my heart and letting my feelings out and even had some fear about judgment for saying this and even guilt over it.
I have been having incredible workouts from home. I have been running and hiking even more. I love being home all day. I have absolutely no distractions at home when I workout in comparison to the gym. I am able to challenge myself in new ways and my coach is still giving me workouts and adjusting my nutrition. I am making the most with what I have just like I did when I very first started my fitness journey.
I don't have anything fancy, although I miss the more dynamic, fun, and functional equipment like I mentioned and have for sure considered buying some things, I am just not super eager to go back to the gym environment?? I mean, if it was open tomorrow, I would be the first one in the door, but it's not opening tomorrow, and I am content with that.
I do kinda feel guilty because a lot of people do miss it with everything in their being and yet I am happy, content, and thrilled to just wake up and go to the next room and do my thing.
I am so grateful to be having amazing workouts.
I recognize that being more introverted and not craving the social aspect helps me in this too and likely contributes to my comfort level in this situation.
And to have so much mental strength that it doesn't really faze me anymore feels really good since I quickly shifted my mindset after the closures of the gym.
I also don't have kids to worry about or a negative environment that I want to escape from. I have worked from home for many years so being home all day hasn't been much of an adjustment either.
I think what I am trying to express is, I am not better or worse for being comfortable with these changes, I am no less of an athlete or a competitor for not trying to fight my way into a gym or longing for the day the doors open again or not posting about how much I miss it. I am just a human experiencing this based on all my other past experiences, thoughts, beliefs, and perceptions.
I will say though, I think this would have been much harder for me a few years ago when I hadn't yet worked on my mental health, personal development, and conscious commitment to choosing my state.
I genuinely am really proud of myself for handling this with so much stride. I really didn't expect to feel this way but ultimately, I have chosen to because I have focused on the positives of this!
I don't even know if this is relatable but I wanted to get it off my chest because I was carrying it like it was something to be ashamed of, not caring if the gym opens tomorrow or in 6 months, but in reality I am happy, healthy, making progress, killing my workouts, feeling free, and I am embracing the challenge of 'making it work' or getting creative.
One day I know I will look back on this and be like ahh that was when I knew having my own full home gym would be a non-negotiable for me in my future home!
How are you feeling about all of this now?
IFBB Bikini Pro Regains Confidence & Rectifies her Relationship with Food
This athlete shares her experience in my food relationship program and how it has helped her to make peace with her decisions, nourish her body with loving consideration, address underlying issues that were holding her back, & set herself up for success in her improvement season and future preps
For more information on this program and to apply now, please visit: Click here to learn more & apply now: https://celeste-rainsturk.clickfunnels.com/food-relationship-healing-and-discovery-program
I used to dance with devils in my head that told me life was not worth living
Leaving me in fear of myself to the point of being diagnosed not only as depressed but also anxious
I subscribed to beliefs that didn’t serve me but I NEVER let a diagnosis define me—I saw it as MORE of a reason to fight for myself
I remember when I‘d obsess over food all day, fighting the urge to eat, only to find myself in a feeding frenzy when no one was around to see, judge, or know about it
They couldn’t find out the truth, that I a “fit” person wanted to enjoy ALL food not just “approved” / “healthy” foods
I forced myself to do jumping jacks after a bite of ANY food or complete a 20-90 min workout after any meal because I had to ‘burn more than I consumed’ always—no matter what
I also lived perfectly in the week so I could enjoy my 1 prescribed binge day promoted by industry standards & influencers that I admired. I believed that was the only way
I judged myself & others for how they’d eat
I wore the masks of ‘fitness enthusiast’, ‘trainer’, ‘competitor’ to justify my “healthy” behavior when Inside I was dying for control, validation, & to just be at peace
I’d see other girls & think how can they order whatever they want, eat that when it’s not a cheat day, be okay with having something other than following a set meal plan, & not even seem fazed by food or their body?
I’d pass any reflection & stare down body parts wishing they’d suddenly morph
I’d judge my every move against what my mind had painted to be ‘the’ way
I remember all these darknesses & more overcoming me
But I CHOSE to break free
I endured the pain of conscious commitment to myself while facing my darkness daily
This was better than the pain I was living with already
I knew if I wanted to change my reality I had to change my thoughts, beliefs, & behaviors
Thank you neuroplasticity
I often find myself emotional, wishing I could just fight these battles for others
But that’d be a disservice as bad as opening up a flower thinking it’d help it to bloom
You have to decide to get help, to commit to change, to choose a new reality, & know that it’s ok to Build More than Just a Body
Just because she’s lifting heavier weights doesn’t mean you’re weak
So what if she has had success in your field, it doesn’t mean you won’t or can’t
When your ex falls in love with her, it doesn’t mean you are unlovable
Her wearing a certain size dress, doesn’t mean your size is wrong
When you notice the way she commands the room, it doesn’t mean you didn’t or can’t too
As you think “she looks very put together” it doesn’t mean you don’t anymore
Her body being printed on magazines doesn’t mean you’re body isn’t worthy
Comparison is a tricky game that nobody wins
If we believe that we all can do and be our best selves without taking that away from others than we can also choose to believe that when someone is their best self, it doesn’t mean we can’t be
Imposter syndrome tells you you can’t own your power because then everyone could say you’re a fraud
But the truth underlying this is that YOU HAVE POWER
And the catch is whether or not you choose to OWN it
Usually what differs between those who do and those who don’t is the ability to separate ones own life experiences & success from that which is perceived, promoted, expected by, or rewarded through others
And the ones who truly rise up, do it together; with love, support, space, & belief that there really is room for all of us
So, What are you holding yourself back from?
Where are you playing small?
When are you going to step up & into your power?
BUILD MORE THAN JUST A BODY