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 Felt inspired to draw this last night in hopes of reflecting a genuine, real, relatable message
It’s so easy to think health is always about size, shape, and stats But we all know it goes so much deeper than that Mental health related issues do not discriminate It’s easy to assume many fitness models, influencers, models, or the person you see at the gym has it all together But they could be fighting battles that you can’t see and even they can’t figure out or make sense of The more competitors I work with, the more I’m reminded of this valuable lesson My mission to help others Build More than Just a Body is deeper and more meaningful than ever to me It’s okay if you’re struggling, you don’t have to apologize for your size or shape or think you shouldn’t feel this way because you “look x way” or “do x things” unfortunately it can hit anyone This is why I believe in being vulnerable, supporting one another, prioritizing self-love, and creating healthy relationships in our life whether that’s with ourselves, others, food, or our body We need to remember that it is ok, it is possible to get through, and anyone could be facing it Let’s not judge people OR OURSELVES on size or shape when there are so many more important things to be concerned with that will ultimately lead to our healthiest most empowered selves Let’s focus on loving our bodies through action, care, consideration, and function ❤️😊 Comment below with one nice thing about your body that you’re grateful she does for you or something you’re happy you’re able to do💜⤵️
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 Feel like my shape has been coming in more and more each week! Which is so rewarding!
Been focusing on lifting heavier every session & having more control of each set to make sure I’m holding onto & even building muscle while leaning out & calories are still high I can tell my body composition is changing because I am fitting into clothing that hasn’t fit in a long time, I can see changes with my eyes, & I can feel changes; even my lifting belt notches have been proof! I’m super happy with this pace and where I’m at. At first I felt some “I want it now” feelings but now I’m like ooof there’s literally NO need to rush especially when I’m thoroughly enjoying this and all the learning that comes with it It really is about showing up and putting the work in. In everything in life you can’t create the transformation or results without consistent, conscious, and purpose driven effort That can only come from within you Each day is Mindset. Eat. Train. Sleep. Serve Clients. Love my People. Love Myself. Repeat This time around I’m being very conscious of not going on auto-pilot just because I’m following a plan Making sure every action I take is done with intent and backed by positive thoughts as well as consideration for why I’m doing it Not just eating the food to eat or because coach says so but because it makes me feel amazing or its nutritional benefits or it’s something my body likes And remembering to tune into my body through it all! Feeling super confident & happy with myself regardless of the pace makes the process so much more enjoyable 🙂 . Thanks for joining me 💓  If you peel back all your layers, What is left? What truly matters to you in the core of your soul?
When you know your true core soul codes, you can unlock a why more powerful than you’ve ever known So when you go to the gym it’s not to “lose the fat” or “look x way” or “feel good in my skin” or “get stronger” but maybe it is also; To connect with more people at the gym which satisfies a value such as community or connection to others Or maybe you value freedom and going to the gym allows you to release stored energy or stress so you can show up to your job or for your business with more peace and presence which gives you the opportunity to grow in your career or biz Or maybe you value family and going to the gym allows you to invest time in yourself so you can be more present with them or so you can set positive examples or empower them or be able to run and play and be active Or maybe you value impact and by going to the gym you’re able to inspire and motivate others to do the same or show up for people with more energy and confidence so you are able to go much deeper with them and help them even more I COULD GO ON There’s an exercise I take a majority of my clients through that helps them identify their core soul codes and then connect their goals to them for greater and deeper WHYs If you need more motivation, feel like life’s just meh or its Groundhog Day, take a moment to really think about what matters to you at your core and how achieving / committing to all that you are helps you further satisfy those values🙌🏻 Would love to hear what yours are!! Comment below!⤵️ For me, family, freedom, impact, passion work, and fun/fulfillment, are some of my core values. In this picture, all are somehow represented. ❤️🙌🏻🏞 THINK OUTSIDE THE BOX, DIG DEEPER!!☺️  Bookmark this page and save the photo for future reference!
🧠❤️ I believe we all deserve to be at peace with food, our body, and our goals and using my PTG process I help you do exactly that If you’re ready to get ahead of it and want to learn how you can make peace with food in all seasons and phases of life, contact me now to find out if and how we can work together Ps developing a healthy relationship with food is one of the topics we will be covering at my Free LIVE event for bikini competitors on October 12th in San Diego. I have 3 seats left. If you want info, click HERE 😊 How do you start & end your days? How do you maintain peace of mind or reconnect to yourself midday?
In the midst of our crazy busy lives, it is so easy to forget to say “hey hello how are you really doing?” to ourselves How you start & end your day can have major impacts on the way you experience life I like taking morning time for myself. My phone is absolutely not the first thing I look at except for turning off the alarm I start with some self care through skincare and water intake, light mobility work on top of my nicely made bed while thinking of what I‘m looking forward to that day, look at my vision board, maybe say a mantra or 2, express love for my body as I get dressed, & then I do intentional journaling (not a dump of my feelings unless I really need to) . Some days I do just wake up & do some of it & hit the gym & save the rest for mid day; not hypercritical of when it gets done, as long as it gets done Throughout the day I‘m very aware of my thoughts & how I’m spending my energy I take most of my meals outside without my phone & enjoy the view / nature sounds I‘m currently working on stopping to breathe more often or do a meditation, to fall asleep faster at night since lately I find my thoughts have been swirling about which tells me I need more time to chill n let thoughts pass during the day! At night I focus mostly on being cozy . The only thing really consistent about my nights is that I think of what the best part of the day was as write it on a wall calendar. Although sometimes I forget & reflect weekly 🤷🏻♀️ . I also like using essential oils morning & night w/ positive intention setting for my day & nights sleep Before bed sometimes I’ll do a reflection on things I learned, am proud of myself for, or can improve on the next day You might be thinking this must take a lot of time. But honestly, it doesn’t. The time it takes is time I’ve made for it. I’m a very busy woman. I work for myself & my brain is always on. Plus I attend to clients through days & nights. Always on call for them ❤️ . Yet, the inner work is a non-negotiable part of my day & makes me feel amazing! So I make time for it!!🙌🏻 . What do you do for your mind🧠?  This is a semi-confronting topic buttttttt I’m a big believer in raising self-awareness and a big part of that comes from education and understanding
In the sport of competing we are constantly being conditioned on a subconscious and conscious level Unfortunately, sometimes that can lead to unhealthy habits, thought patterns, and behaviors It can also create really awesome versions of those things! So let’s talk about it ;) If every time you send a check in to your coach you get a positive response you’ll be more likely to look forward to check-ins and continue your efforts because they are giving you positive reinforcements If you step on stage and are given a trophy this is a positive reinforcement so you’ll feel good and be more likely to continue competing or feel further validated in your experience HOWEVER this could be working against you without your knowledge It’s called Operant conditioning. I talked a little bit about it on my Instagram stories this week Essentially, behavior is influenced with either positive or negative reinforcements Ones I see most often among competitors? WEIGHT! Let's start with the scale People! It is 2019 why are we still stressing about what that damn thing says anyways?? That’s for another day When we step on the scale and have an emotional reaction or tell someone else and they do, it acts as a reinforcement On prep or during diets we constantly get noticed and applauded for looking lighter, tinier, thinner, smaller etc When we lose weight, hit new lows, or show new measurements we get ooos and ahhhs, lots of attention applause and kudos. This feels GOOD and gives us more validation! (Even if we don’t want to admit it or aren't aware that it is happening) But when it goes the other way; wop wop wop You don't step on stage deep into off-season and get a trophy or get applauded for your less conditioned physique. Many competitors are also more 'comfortable' in their prep season body because it 'represents' the 'bikini competitor' identity 'so much more'. I also don't see tons of girls being applauded for gaining weight at all. And with everyone posting about 'staying x pounds over stage weight is ideal' or coaches and teams posting about all their girls who are still lean or look x way in the off season or are 'doing it right'. It sends a subconscious signal to our own brain that tells us, maybe you aren't 'as good' or doing it 'right' or 'shouldn't be eating x way or gaining x weight'. So of course? Our brain is like “I want to feel good and fit in and be loved and accepted!!!” And tells you well the last time you got this was when you were leaner lighter tighter so let’s diet and lose weight and feel bad about ourselves until we do :( Same thing happens with food, or the shape of our body, or the way we eat and train. Any promotion of hierarchy or But how can we notice conditioning when it’s happening, stop it, or do something about it???
This is real, for so many competitors, for so many women! I am sure if you have read this far, you GET it and have likely experienced this or are. If you are struggling with this and would like more personal support, please send me an email to inquire about working together. I do offer 1:1 coaching virtually with phone calls, daily accountability/availability, personalized action steps, and various programs/systems. If you are ready to take the next step and commit to something beyond the internet, my podcast, posts I share, emails I send, and freebies I provide, then now is the time to reach out. I am opening up 1:1 coaching spots for September. Let's see if we are a great fit :) Contact me now to see what we can do together  It hasn’t always been so easy for me just because I have my shit together now & help other competitors make peace with food, their body & their goals
I struggled, hard. I picked myself up fast but it was rough I was talking with my friend yesterday & she said it’s hard to imagine it was ever tough for you considering where u r now. That hit me I documented so much of my journey from last year to now. Embracing my body, taking on the challenge of putting my health first, gaining more weight, changing things, etc But it wasn’t the easiest job in the world just because I knew a lot of what it would take to get better I share many vulnerable videos & private snap chats I sent to robbie or my close friends when I was goin through it in this post (SEE ALL PICS ON INSTAGRAM HERE) I know way more now than I did last September luckily from my Psychology studies & of course experiences But it was rough Gaining more than 35 pounds after my last show gradually was a byproduct of me working hard to get my period back I wasn’t even 10lbs up from my show when people were making comments about my body Saying mean hurtful things & even receiving some DMs that weren’t so nice I didn’t feel the need to justify my weight gain or put it out there because I felt that perpetuates the problem of attaching weight to worth I didn’t say “ok I’m gunna gain x pounds to get my period back & make sure my ovaries are functioning” then go eat shit & stop moving I lifted heavy 5-6 days a week, ate in a surplus of healthy foods, & didn’t do cardio. I cut out all stress from my life Naturally, I gained weight bc this was different than my last 1.5yrs of prep I also struggled with food. That pic in the ice cream store? I cried after my sis sent me that I felt like a failure like a fraud I ate when I wasn’t even hungry & that thought ate me up I covered up my body many days. I snuck into the garage when no one was home to eat Oreos, I ate when no one was home because then they couldn’t call me out I felt lost like I’d never have kids or get my period or step on stage again like things were hanging on by a thread But I persevered, stuck to my self-love practices, became mindful, snapped out of autopilot & did what I needed to do without the pressure of expectations or “norms” . Now I’m healthy, have never loved my body more, & am competing out of pure love & Joy I have for it—not to change ME or my body I am happy to have gained the knowledge & expertise through my studies but feel my relatability & true understanding of this sport makes a big difference in the results I’m getting with my girls as they trust me when it comes to applying it & so do their coaches Thank you for reading all of this. If you did I truly appreciate you, hope you are okay, and am here for you❤️ If you’re looking for help with this. If you’re struggling post show. Or you’re having a hard time mentally with prep or the improvement season, REACH OUT FOR HELP I have a free 7 day post show coaching series, a competitor card deck with affirmations actions and journal prompts And on my YouTube I have videos on various topics like this and my blog with a competitor section If you are ready for more 1:1 support, which I believe is vital, I have coaching programs and mentorship opportunities to provide the support, care, and coaching needed to move through this If you’d like to learn more, Contact Me  “Never felt like an employee, always felt like CEO” - @russ
I don’t always talk biz on here but I felt inspired to write this today, hope it lights someone’s fire I’ve been building my business since I was 18 and always knew I wanted to work for myself. Always starting my own ventures since I was a young girl I’ve had this vision for a long time & haven’t stopped when things are tough I’ve invested over $40k into my business, personal development, mindset, & craft I’ve invested early mornings & sleepless nights committed to growing & learning so I bring something to the table that makes a real difference Things have changed a lot along the way because I have changed but they’ve never been better than they are now Of course this isn’t to say I don’t have new levels I’m committed to achieving. But this post really is about perspective I worked three jobs (Personal Trainer, Virtual Assistant, & Biz Co-Coach) while being a full time student AND building my business I went from celebrating 3 visitors on my blog to writing a #1 Best-Selling Self-Help Book, doing book signing, speaking engagements, & podcast features I went from having no one interested in my offers to controlled promotion & applications to be sure I am 100% there for my current clients I went from feeling kinda fulfilled to now fully aligned with my purpose & mission I went from launching events & having NO ONE commit, to now having an event that people are EXCITED about & committing to There was a time I thought I’d never be able to quit my jobs & only work for myself I kept my head up every day. I loved EVERYTHING I was doing too so don’t get me wrong. I just didn’t have the belief, trust, or ability to only work for myself Until one day I did AND PEOPLE STILL QUESTION IF I’LL KEEP GOING!🤦🏻♀️ If I didn’t give up then I damn sure can’t be stopped now👏🏻🔥 Everyday I wake up with passion & affirm, “WHAT YOU ARE DOING IS TOO IMPORTANT TO QUIT ON! PERSEVERE FOR THE PEOPLE WHO NEED THIS & HONOR YOUR MISSION!” & Everyday I show up I WRITE THIS TO SHOW YOU THAT YOU CAN DO THIS TOO! Whatever it is you want to do, GO DO IT! #bossbabemindset #successstories #alwaysgrowing There is so much power in statements that start with:
I am I choose I get I commit And I have decided You can write the story of your life with these statements Everyday I encourage you to: •Use those statements to describe your ideal self, life, and outcomes without using the word ‘not’ •Celebrate what hasn’t yet been accomplished as though it already has. This will naturally shift your actions to align more with the achievement happening •Be happy and grateful for things that aren’t part of your current reality but that you’re calling in •Express love to yourself by immediately reframing negativity, moving & fueling your body, and taking many moments to breathe without distraction •Set a positive intention for everyday that brings you closer to your ideal self •Reflect on something you’re proud of yourself for or happy about that day •Find one lesson from each day to use tomorrow •Be honest with yourself If you can do even two of those things every day with great energy and belief, I can almost guarantee you’ll see your life begin to change What do you do everyday to get your mind in the right place? Where can you currently step your game up when it comes to your mindset work? Hope you love & implement this!💜 
“I Can’t Stop Thinking About Food!!” Sound familiar?
Here’s why it is happening! {SEE VIDEO EXPLANATION HERE OR SCROLL DOWN} BTW I don’t know if I’ve ever been able to be so brief in something so complex many of you all know i like to be too elaborate? But my goal was to make the psychology behind this very simple to understand! KEY POINTS: •Eating is Life Sustaining so the Brain rewards you for the behavior of eating with various neurotransmitters (like dopamine!) •Taking food away for a cut, prep, deficit, or any form of elimination causes the brain to go into scarcity mindset •Scarcity mindset says, “oh no! There’s no food, there’s not as much, there’s not enough, we need more!!” •Eating becomes a priority to the brain as it fears it won’t be fed. So it forces you to fixate on it This could explain your constant thoughts about food, talking about it all the time, smelling it, scrolling or watching food shows, urges to eat everything in sight, or even going off plan I like to believe that with education we gain perspective and this helps us take something that feels overwhelmingly part of us and turn it into a tangible thing to work through, understand, and address! Did you love this? Does it make more sense now? Let me know! Need support with your relationship with food? Send me an email let’s see if & how we can work together?? PS of course this is a very condensed version of various psychological and eating principles & it definitely can go much deeper than this |
Celeste Rains-Turk
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Photos used under Creative Commons from Robert Gourley, Danijel J, Neeta Lind, Brian PDX, Stefano Merli, frankieleon, j_lai, Gudlyf, U.S. Naval Forces Central Command/U.S. Fifth Fleet, Arya Ziai, SuperFantastic, Ruth and Dave
