If you find yourself struggling to just have one bite, or keep all foods in the house, or be around food that you don't 'normally' eat or 'make room for' or 'track' then there's a few things you can focus on to begin resolving this behavior

First and foremost, it is an unfair expectation to say that you will just have one bite if every time those turn into overeating or binging. If nothing changes, then nothing changes

Setting intentions, changing your environment, practicing mindful eating at every meal, and connecting with your goals every day is a good start.

Of course, it is not enough to just change behaviors, we also need to change your thought patterns so that the behavior changes are even more effective. Researchers have determined that while behavior modification can make a massive impact in negative patterns and experiences it is even more sustainable when cognitive changes are made as well

With that said, reevaluate your goals, take time to understand where your current behaviors began and why they have continued, be willing to be objective and consider your lifestyle and if it truly is aligned with the way you want to live for years to come or how you want to pursue your fitness or competition goals. 

It can be hard to let go of old ways and embrace new ways of thinking or behaving but it is important to understand that the pressure you face day to day worrying about 'messing up' is so much more intense and painful than working through these patterns

I recommend you get help through this. You may not be able to see the blind spots or know the best way to work through them. Whether or not you choose to work with me, I encourage you to work with someone who understands your goals and lifestyle so you don't feel like you have to give up your passions to improve your relationship with food

I have developed my Food Relationship Healing and Discovery Program specifically to work with competitors, athletes, and women on a mission to live their healthiest lifestyle.

As a competitor myself, I know how important it is to be able to follow through on your program and show up for your goals every day. The last thing I would have you do is give up something you love. But, we will explore your relationship with food using my PTG process and work intensively together 1:1 every day for the 5 weeks of this program. 

You can learn more about the program, see tons of testimonials and client experiences, and apply now at www.celestial.fit/foodfreedom

My perspective has shifted so much since my first show…the way I can critique myself or receive feedback, my patience, & I have way more respect for the process now than ever.

I am different than the girl in every photo & I love that the stage captures these moments in time as an athlete.

I can look at these photos & remember how I was feeling or thinking going into or coming out of the show.

by the photo & show order…
1: 2015, 1st show, thought I should’ve done better bc I was used to winning in sports & got a wake up call. I also hid behind disordered eating.

2: fire was re lit in 2017 after I spent time healing internally. I went to this show thinking wow I’m proving to myself I can do this & I have the power to choose my perception.

3: so much more confidence than ever. I never felt so ready to compete & after an incredible reverse diet from the second photo show, I felt improved on so many levels. I won my novice class & I fell short on the open division where top 2 qualified for nationals. I got 3rd in a big class! I was so proud.

4: I was on a roll. It was my first double peak, I was better than ever, I knew I’d get my NQ & I did.

5: I didn’t feel confident at this show I didn’t like how I looked & knew it wasn’t my best but it was good to see body in different shape.

6: I remember going into this show feeling like yes this is my best this is what I came to do. I wanted to end that season at my best so I did this show. I knew I wasn’t ready for nationals. I began to accept what my coach always told me: patience.

7: finally on stage after all this 2020 craziness I’m so happy to be here.

8: I improved but can’t fall short again. I’ve worked hard to be more competitive & I know I can be I want feedback from more judges.

9&10: my first national show. I need to take this step as a competitor & prove to myself I have another level in me. I was so proud of myself for the prep of that year & how far I came. This show revealed to me so much room for growth.

Since then I’ve trained the best I ever have, prioritize recovery & health in a new way, & embrace the fact that I will get where I want to be bc I love the work.
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I’d love to hear something you’ve learned!

Turning to food when emotional or to fill a void in life is fairly common.

Our brains are super incredible and form shortcuts to help us “hack” life essentially

Sometimes that means thinking of food as the outlet for satisfying these needs before other activities

Food can absolutely bring joy to your life! But it shouldn’t become a crutch when other things need your attention

While the lists I provide here are great, they should not be bandaids to deeper wounds

It’s important to spend and set aside time with yourself daily to check in on how you’re doing, reach out for help if needed, process emotions and experiences, and reflect

I break the process down of finding ways to satisfy your own needs more on day 5 of my free food relationship coaching series but I thought I’d provide you with some ideas for common needs to meet outside of food

I encourage you to take the time to make your own list of activities for various needs or desires you have and then choose a few to implement daily, weekly, monthly, quarterly, etc. we want to train your brain to know living a fulfilling life IS happening and possible so being proactive is important

There’s more that can be considered in this process but this is a good immediate action you can take for yourself :)

Need more support? DM me for more resources.

#BUILDMORETHANJUSTABODY

This morning I was leading my monthly group coaching call and I was sharing how I thought it was interesting that we can take each morning to be grateful but how often do we consider who might be grateful for us?

It can seem strange to recognize there are people out there who need us, who’d miss us when we are gone, who benefit from our being.

A lesson I’ve learned through my own bouts of loss and heartache and then the more practical lessons I’ve learned through my psychology degree and clinical mental health counseling program is that people who feel hopeless, purposeless, like they don’t belong or don’t matter or aren’t relied on are at greater risk for depression and suicidal thoughts, tendencies or attempts.

This is not to say that by telling someone how much they mean to you will always protect from the unfortunate darkness that can plague humans but it is to say it can go a long way!

Similarly, we need to start recognizing this for ourselves.

We can’t rely on others to tell us they need us or love and appreciate us.

It’s important to hear these things but it’s also important to KNOW them.

I encourage you today to ask yourself, “whose gratitude list might I be on today or every day?” Or other iterations of the question like “who am I responsible for?” “How is my presence a benefit to others?” “What would change if I was no longer here?” “How am I making a difference?”

When we were doing this on the group call this morning, it was uncomfortable for some because it can feel strange to say someone needs us or we are making a difference or a small action of our own can have a big ripple effect.

Someone mentioned that they often see and recognize this in others but rarely in themselves. Like they can see and encourage the difference others make but conceptualizing their own feels different.

I get that.

But I encourage you to step beyond any usual personal development routines of gratitude lists and future pacing and affirmations to pause and recognize your importance because to someone out there, it’s hard to imagine life without you.

#BUILDMORETHANJUSTABODY