When it comes to making the most of your new program, you have to be willing to do more than the bare minimum.
While there are many habits I would recommend for specific times in your prep or for specific struggles, these are 4 that not even one hour of your week would be required to support you in making the most of your plan.
You hired your coach for a reason, don't let your mental health suffer and cost you the results you are working to achieve.
Want more support through the mental demands of the sport? Check out my On Demand Mindset Coaching Platform for Competitors at www.celestial.fit/ondemand.
There's even a lil sneak peak at how the platform itself works. Choose the struggle you are facing, get specific, and be provided with specific action items and guidance from me.
It is the only service out there like this for competitors and it's not just a platform, it is a full community with group coaching calls every month, a full support forum with the opportunity to connect and get feedback. All for $9.99/mo with no join or cancel fees or required time commitment. Feel free to email me with any questions 🙂
Improvement seasons can be super uncomfortable. But so can Prep. At the end of the day, you’re an athlete and discomfort comes with the territory. Focus on execution with gratitude and the results will come.
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
I’ll be moving to Arizona this fall to complete all of my practicum and internship requirements for my Masters in Clinical Mental Health Counseling.
I’m excited for this adventure and do hope everything continues to play out as it has thus far.
It’s funny how sometimes what we least expect to be our “destination” ends up aligning perfectly with what we are looking for.
We are going to be apartment hunting tomorrow since The plan is to be here for a year.
I don’t know if AZ will be my home for longer than the year I’ll be here but I’m open to magic and possibilities.
I’m honestly just excited for this adventure of my life and can’t wait to see how things continue to unfold—even in unexpected ways.
I’m ready to grow🧠🙌🏻🤩
Megan came to me during her reverse diet struggling with binge eating, anxiety, food guilt, and not feeling like herself from going off plan.
She’s a disciplined go getter so when she wasn’t able to enjoy peanut butter or a refeed meal out with her boyfriend without going crazy & feeling sick after, she knew she needed to get ahead of it.
Even though she didn’t always crave fried foods or eat that much sugar she still found herself eating it in excess whenever she did. Especially sugar!
Megan struggled a lot with peanut butter and sweet desserts. She would avoid the Pb on her plan or eat a protein bar to try and satisfy her craving but it just wouldn’t cut it and would send her into a spiral.
Sometimes people think binging is strictly these highly palatable foods but that’s not always the case. You might find yourself binging on edamame or other foods too when trying to restrict or fill a void or control your urges or even just because you want it!
That all or nothing can be so frustrating too. She would overeat a sweet potato then say screw it the rest of the day.
I know I’ve been there, & many of my clients have, but you can get out of this mentality!
I was amazed by Megan from the start! Despite her struggles and past, she knew she was worthy of the effort to change and she made the commitment to herself EVERY day in this program.
Megan is a nurse and even working really long, stressful shifts she would show up for herself.
She was referred to me from a friend and I was grateful for her trust in me, as I am with every client.
Megan asked questions, applied the tools and resources, was open about everything she was facing, and was consistent.
Now we are here!
Her words speak volumes to what is possible for you and others out there. While every person and experience is unique, there’s no one size fits all but my process has been proven to work over and over again for hundreds of women now, competitors and non competitors! Because we make it work for YOU together and every day we communicate to keep it personal and to make sure we are facing things head on.
Want to learn more and apply now? Visit: 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.
I’d love to hear something you’ve learned!
My dad has always been my go to guy since I was little itty bitty. He is so thoughtful and has provided me with support, insight, and love to last a lifetime!
I’m so grateful to have him in my life every day as an example for me. I aspire to be like him in so many ways. I consider myself lucky to have such a close relationship with my dad
Some of my favorite memories with him include weird dancing, him telling me odd stories about a boy when I was growing up only to later realize these were all stories about him and mistakes he made growing up lol!, and our heart to heart conversations
My dad has always encouraged me to go after what I want and do what I love but never at the sacrifice of good solid work
He always helped me through hard times. I recall at a young age him telling me never to judge or be upset with someone for something they can’t control
That was valuable for me at a young age because I’d hear his voice in the back of my head often. And he’s such a role model to me
He taught me and teaches me so much through his actions. I am sad for him and all he’s experiences this past year but also really amazed by how he’s shown up through it all
He often tells me and my sister that we are what he lives for. I’ve never doubted that a moment in my life. I am glad to say I’ve always known I have his unconditional love and support no matter what🥲
Also featuring photos of his dad who I think is amazing and strong and Although his health has declined dramatically, he’s always been such a strong and fun figure in my life that I’m grateful to call my grandpa
Happy Father’s Day dad!!
@graceeeeee3 I’m glad he is our dad and that u r my sister🫂💗
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.
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.
Weigh yourself every day?
➡️ intention matters. If you’re weighing yourself everyday to justify or judge decisions you made and not collecting any other data then no. If you’re weighing yourself every day and also collecting other data throughout the week and considering other variables, then yes. But if in both situations you obsess over the # on the scale, then you can either take an exposure based approach to change the relationship between you & the scale or stop weighing yourself frequently if at all (difficult for competitors to just not do when working with a coach).
Do extra cardio or manipulate next day macros after slipping off plan?
➡️No. Period. If you want more resources on this I have some where I break it down further.
Say no to social events so I can have a successful prep?
➡️Yes, if with people you don’t like or who don’t support you at all. No, if you fear you won’t be able to control yourself (there’s a bigger issue at play here). Reconsider or reschedule if you’re extremely exhausted & take initiative to set up other plans you’d prefer.
Go back into a cut if I gained “too” much weight?
➡️No. Give your body some time. Focus on lifting heavy, resting, giving gratitude to your body, and nourishing yourself. Cutting now will only extend the process. Stick to your building season and cut later. Talk to your coach or hire one.
Delete social media because I keep comparing myself?
➡️ No. I don’t believe in getting rid of things if they even add some value to your life just because they take some away. Fill your feed with other things you enjoy.
Set a Boundary even though I feel nervous about how they’ll respond?
➡️ Yes. Practice with yourself and write out possible outcomes so you can be prepared. Be considerate yet firm. If you feel unsafe then do it with someone else present or in public. No, if you have tried many times & it continues to be crossed.
Download my free competitor card decks with prompts for action steps, journals, and affirmations to support your mental development at http://www.celestial.fit/cards.html