You can follow your plan without ever cheating or straying, give your all to every workout, push yourself to new limits, and still leave a show without placing
The outcomes of a bodybuilding competition are never guaranteed but what can be guaranteed is how satisfied you are with yourself and your execution of the plan.
We hear a lot of competitors reinforce being the 'hardest worker' in the room. But that doesn't mean you are always going to win.
I have stepped on stage with women who I have no idea how 'hard' they work or what 'hardwork' even means to them and it doesn't even matter because winning in this sport is reliant on many criteria and factors
You have to have to have a reason to honor the commitments you make to yourself outside of winning a show, placing, qualifying, etc. because in this sport the outcome is not a given
If you know you gave your best, did everything you could, and left no stone unturned then you have done something that some people who win haven't even done and that is MUCH more rewarding than anything
Internal gratification will always last longer and support you in persisting than any external driver. That is not to say you should never be motivated by winning, come on, we are all athletes who come to compete and win and level up!
You can 'win' each day in your progress, your program, and your work ethic and that doesn't mean you will win on stage
But at least you take an L knowing it wasn't because of things that were within your control
I have never cheated on my prep diet, missed a workout, or skipped any cardio
I practiced posing daily, drank my water, ate my meals, and pressed on through challenges
A big part of me did this in hopes of winning, of course!
But that wasn't the only reason. I love knowing I have done everything I can with what I have. I love knowing I am respecting myself and my goals. I love the feeling I get after proving myself wrong, reaching goals, and breaking through limits.
I am inspired by my values and driven by my inner commitment to myself and knowing that I deserve to go to bed proud of myself, wake up with a plan, and go throughout my day taking actions that align me to my higher self, core soul codes, and future vision
You can chase the medals, trophies, and qualifications but know that the only thing guaranteed is the effort you choose to put in day in and day out--the outcome is never promised but if you have given everything you can and you feel confident in that and proud of yourself then you can celebrate any and all outcomes!
The external rewards WILL come--the internal satisfaction & commitment will sustain you when they don't...
BUILD MORE THAN JUST A BODY
Champions are not defined by their trophies or medals or titles but by their actions, commitments, and missions
In my eyes, I left today a champion in many ways;
Of & for myself—this is the best prep I’ve ever had; the most free, empowered, & successful in terms of mindset, overcoming challenges, & persisting
Truly a lifestyle for me more than it has ever been before
From Sep 2018 I worked to improve for this show & I did! I brought my best
2 years off the stage & in incredible prep with my most amazing coaches at @teamedge1 @joediscuillo who never gave up on me & encouraged me since last April when we started the prep & @ingridromero1 who I’ve been blessed with encouragement, guidance, friendship, & strength from
I am a champion for my family, friends, & my boyfriend
The support & love from loved ones was amazing. Their unwavering support & belief in me is incredible
They’ve seen it all & never doubted me. They don’t support me because of a record but because they know I love this
I am & will continue to be a champion for mental health—especially in the competitor space
I live, breathe, & represent my mission to help others #BUILDMORETHANJUSTABODY and this is something I do every day in my life & will continue to advocate and promote here
I am so grateful to be supported in every way by so many of you
I was blown away by the DMs I received from so many of you supporting me, cheering me on, & even reflecting on this journey I’ve been on over the last couple of years with me
This was my 7th show I’ve ever done. That’s not that much in the grand scheme of life & I will take many W’s & more L’s along the way in terms of placing. This was the 2nd time I haven’t placed aside from my first show ever. It stings but it’s making me stronger
I started tearing up when I walked into the venue & saw the stage
I felt like I never left when I stepped up there. I was peaceful. I wasn’t shaking like a leaf or worried. I breathed through it & reminded myself I’ve done this every day & today is no different
There aren’t enough words to truly capture how I feel right now but for now I’m enjoying my time in San Diego with Robbie my sister & her boyfriend 💆🏻♀️🥰
I journal every day and the night before and morning of my competitions are no exception! I love journaling around show day especially.
I figured I would share the process I go through with you since I know many of you are also competing soon or will be in the future and may be able to save this for future reference!
This is the routine I do the night before the show. I always have. Sometimes it looks like a letter to myself, a bullet point list, a short story, or a free flow through each prompt; I base off how I am feeling and what I feel I need most.
The infographic is great for quick reference without too much intensive guidance but this blog I am going to share how each may look/be expanded on.
Reflect on the prep you have had, the improvement seasons before, and all the commitments you have made and kept to yourself. This is an opportunity to think about the journey you have been on and generate a deep sense of internal gratification as well as validation! Reflection gives us more self-awareness and time to learn while appreciating the process we have invested ourselves into.
2. Celebrate in Gratitude
Now is the time to really express excitement and pride in yourself for the work you have done, getting to show day, and all the little things along the way.
A celebration with gratitude might look like 'Wow! I am so happy and grateful my body carried me through the prep for this show and now I finally get the chance to express myself on stage with the glowing confidence I have developed day in and day out from my inner work and development'
3. Hype Yourself Up
Get ready girl. Now you get to bring yourself to a state of excitement and love! Recognize your strengths, your growth, your abilities! Even turning the affirmations into incantations can be powerful so feel free to shout it from the roof tops :-P
4. Intentions and Vision
With the energy and elation you have generated from reflecting, celebrating, and hyping yourself up generate some intentions for tomorrow!
How do you commit to showing up for yourself?
What do you choose to release? to accept?
How do you want to be seen?
What do you see happening in your mind from the moment you arrive to the venue--write it as thought it has happened or is happening right now.
If you can see it before your experience it, it can take the edge off a bit as your brain won't process it as an entirely new experience!
Envision possible outcomes and scenarios so you can be prepared for anything. Be intentional about your plan for tomorrow and the time after the show--how you will feel, celebrate, and honor this entire journey you have been on moving forward.
Can't wait to hear how this routine feels for you! Feel free to tag me in photos of your journal entries! I would love to celebrate the culmination of your journey with you! GOOD LUCK!!!! YOU GOT THIS :D
P.S. If you want some more ideas for inner work as a competitor, Checkout the Competitor Card Deck Here: http://www.celestial.fit/cards.html
Counting down the days till it’s show time🥳🤯🤩⌛️
This peak week has generated some serious changes in my body thus far and we just keep moving forward every day!
One more full body workout today then fasted cardio in the morning and I’m donezoooo
SOOOO frikkin excited to do this you guys—I get emotional when I visualize or think about it
I know the moment will feel like time is standing still, repeating itself, and going fast—still because so intense in emotion, repeating because of all the times I’ve seen myself do this, and going fast because of the rush
Thank you all so much for following this journey and all the support along the way
I am grateful for those of you who have been cheering me on!
This prep has been different than any other prep before and it’s been amazing to see the body I spent so much time building slowly reveal herself
I feel love & gratitude on overdrive today
I’ll be giving updates on Friday and show day on my Instagram story too!
This prep has been rewarding because it has been challenging
Seemed like Right when things were getting better or going to plan, something goes wrong or gets thrown off
I swear I am being tested sometimes
Or maybe just given the strength I need for my future, my mission, the work I do...
Regardless, persistence has been an ongoing theme for me
I remind myself I am worthy of pushing & overcoming because of all the overcoming I’ve already done
There have been many times I really thought I may not make it, I may not be able to do what I need to do despite my best efforts—I’ve proven myself wrong many times
But those aren’t the toughest struggles for me
It’s the ones that you don’t have as much control over & have to change expectations or switch things up
No one told me the gyms would close in the third month of the year or my shows would be cancelled or postponed over and over again
I didn’t know I’d have to run and run and run daily because I had no other options
But what sucks is yesterday it felt like my foot started breaking—really after all these weeks, days out I get this!?
I can hardly put weight on it now, I keep reminding myself I’ll be okay & I’ll find a way
I heated the pool to swim and my sis has a spin bike I used this AM, & I’m modifying to make it work!
I felt defeated like how after prepping for over a year & a half can I be a few days out & have this happen?
How will I walk on stage? How will I do my plyos? How will I finish my final week with everything I got left?
I felt the fears & the doubts
But I’m an athlete & this is bringing out the champion in me—& I can still function which is worth celebrating🥳
I’ve never been one to give up or stop playing just because things get tough
That’s why I immediately started figuring out ways to make it work & focused on my inner dialogue & what I can control
I AM CAPABLE, WORTHY, & DESERVING OF THE RESULTS I DESIRE IN ANY & EVERY CIRCUMSTANCE
I BUST THROUGH LIMITATIONS
I AM MY OWN CHAMPION
I OWE IT TO MYSELF TO DIG & KEEP GOING
I have been so POSITIVE through pain & so grateful for this experience I CHOOSE TO OVERCOME & GROW THROUGH THIS too
I BUILD MORE THAN JUST A BODY
Before Brandi reached out to me she had been dieting for a bikini competition but it was cancelled due to COVID. This led to a full day of binging and the beginning of a very challenging time for her. She used to rely on school and work to distract her from food so when she was stuck inside all day she was constantly surrounded by food and overwhelmed with shame and guilt about her relationship with food spiraling out of control week after week.
She hated not knowing why a switch flipped within her or how to switch it back so she could be at peace with food. On top of all this, she was beginning to feel very self-conscious in her own skin and not loving her body at all.
Eventually, Brandi reached out to me in hopes I could help her without resorting to restrictive dieting. Of course! I told her my program is going to be all about her relationship with food, the mindset, behaviors, emotions, all of it. She knew this was exactly what she needed after having followed me for awhile and seen some of the testimonials from my clients.
Brandi was an amazing client because she truly committed to the process the entire time. As she says in the video, this helped her to make more mindful decisions, question negative/limiting thoughts that came up around food, and realized she could let go of the labels and instead focus on how she felt and what the food she chose did for her body. She talks about figuring out the underlying reasons for her beliefs and how we worked together to dive into these beliefs, where they come from, and why she was putting so much pressure on herself.
Part of our work together involved aligning her actions more deeply with her values. Brandi no longer feels the need to binge when she wants to have one treat. She is able to now know what she wants to eat, enjoy it, and move on as she recognizes the benefits to honoring herself and her desires.
Brandi came to a place of acceptance with her choices, she no longer beats herself up, restricts, or spirals into binges. Brandi also made peace with her body in the process. Rather than fixating on stretch marks, cellulite, or size she has been able to celebrate all that her body has done for her and allows her to do. Brandi speaks to the program and shares that if you join this program, it is not about going away from your goals but rather increasing awareness around adherence.
I am so grateful I had the opportunity to work with Brandi and I hope that her vulnerably sharing her story encourages you and inspires you to take action for yourself! Whether or not you choose to work with me in my program, I encourage you to get help if you are struggling with your relationship with food, your body, or your goals in any way.
Of course, if you do feel inspired to work with me through my proven process and program you can learn more and apply now here: www.celestial.fit/foodfreedom
If you wouldn’t be saying it during one season, why are you justifying the potentially self-sabotaging behavior in another season?
I think many people tend to justify the behavior of over eating in a bulk because the impact feels a lot less than the impact of dieting down and missing meals which can leave you even more hungry
My point with this post though is to paint the picture that the justification for one (regardless of which one in all honesty) should act as a warning sign to something else going on
Maybe there’s a feeling of “being so far out” or an ongoing habit of breaking the commitments you make to yourself so it becomes a “eh it doesn’t really matter” or even the possibility of knowing you’re going to cut eventually which signals you to wanna act like it’s hibernation mode
In reality, you have to be prepared to separate yourself from these thoughts when they come up so you can objectively understand where they’re coming from
Sometimes it is genuine or for good reason but day after day, week after week, continuously straying from adherence absolutely will add up
Even if it doesn’t have a physical impact like excessive fat gain or fat loss, there is an undeniable mental impact that will occur
The more you reinforce the “it’s okay to go off plan” or “it doesn’t really matter bc xyz” or “ill make up for it with abc” the more often you’ll be okay with that
This is one of the reasons why it is SOO important to set intentions for your improvement seasons and for preps so the boundaries are clear with yourself
Identify what you’re really looking for when you start to excuse yourself for crossing your own boundaries or ignoring your commitments to yourself and your goals
Find the deeper meaning behind your reasoning with objective curiosity & external support or guidance
If this is an ongoing issue then it’s likely going to become a stronger and stronger habit/pathway making it all the more potentially difficult to work through later
Be proactive with expectations/intentions & boundaries
& Get ahead of it through conscious awareness of your own behaviors
Need 🧠 support?
Visit: www.celestial.fit/ondemand for mindset coaching at your fingertips
One thing I find to consistently come up with the competitors i support through their prep is this idea of deprivation or limited food allowance
I find this happens most frequently to girls with macro plans or those who track everything on their meal plan to see their numbers
One of my clients recently was really struggling with this
I noticed in her food journal (part of my food relationship healing & discovery program) she kept writing about her macros being dropped then I’d see she would say she felt hungry or was worried about being hungry
But when I reviewed her journal, the difference to me as an outsider was hardly even noticeable
Now, I’m not going to pretend like hunger on prep isn’t real, NO DOUBT it is
But it can also be psychological and often times is made WORSE because of our perception of changes & lack of connection to the body
(Literally just had a conversation with a different client about satiation being a thing well beyond numbers but conditioned in those who track to only be about numbers—but I digress)
The problem usually goes like this:
Competitor checks in with coach
Competitor knows macros will probably be adjusted and lowered or meal plan changed with less xyz
Coach makes minor change
Change appears massive to already physically hungry competitor who was anxious about another drop
Competitor psychs herself up to feel even hungrier when really the change was minimal (but competitor doesn’t see it this way bc of pre-fixation on food changes)
Competitor obsesses over how she is going to live off of, work through, or meet these new macros (constant thoughts of new meals, recipes, timing, & sometimes escalated to binging behavior)
Negative feelings & associated hunger escalate
Competitor doesn’t realize when satiation is reached from body cues because too focused on numbers
Hunger & fullness cues weaken
Competitor continues to allow macro changes to determine how “hungry” she is
Psychological perception of hunger & changes make prep seem more daunting, unsustainable, and less enjoyable which can be a precursor for lowered adherence during or beyond prep
Maybe this is relatable to you?
Regardless, how do we work through it?
Work backwards!! Here’s how...
Change Perception of Macro & Meal plan adjustments
Make a point to listen to hunger & fullness cues (I have a reference sheet I give clients who struggle with this)
Focus on body’s needs and be flexible with the application so as to not be so focused on being as “macro friendly” as possible
Watch language around macros & check ins
Reinforce that body can handle both excess and deficits through beliefs & behaviors
Celebrate nutrition beyond the numbers (notice what the food you’re eating actually does for you—all my clients do this in my food program)
Ready for some real support and guidance through the challenges you face in your relationship with food on or off prep so you can finally have the peace of mind AND goal attainment you desire?
CLICK HERE to learn more about my Food Relationship Healing & Discovery 1:1 Coaching program where we will dig into exactly what you need to have your most successful, fulfilling, and empowering preps & improvement seasons
The only person who needs to REALLY, REALLY, REALLY know your why is you
Others will never fully understand the depths of what drives you
Your determined spirit is yours because your experiences are as unique to you as your DNA is to everyone else
You could explain yourself, your why, your happiness to someone similar to you and even so, it could be incomprehensible to them
Not because they don’t care, don’t agree, or because something is wrong with you—but because your perspectives are different from each other
If it makes you happy and doesn’t cause extensive mental or physical harm to others, and yourself, then you don’t need to explain yourself, seek out validation, or find some confirmation from others
Knowing your why, and how unique it is to you, allows the journey to be more intrinsic
Of course, as open as you hope others are to your why, you can also be open to theirs—lead by example
Without judgment or criticism and instead, curiosity...and applying this to your own thought processes too
Outside of aesthetics, how does the work you put in every day benefit you?
Recorded this video a few weeks ago before a run and felt the call to share this message because of how often people get caught up in the result of stepping on stage that the process to getting there no longer feels as enticing or motivating when they come out of the show
It’s so important that after a show you have a plan and that you feel committed to and excited by it!
Without a show date in mind anymore, the daily habits have to mean more than “because I’m on prep” in order to really sustain it or at least give yourself the best shot at a successful reverse
Whether that’s with food, workouts, or mindful practices we must ask ourselves how does this serve me now and how will it serve me after the show?
I’ve really felt a shift within me from years before where I’ve got no worries about post-show
I have a clear mind going into this next show and I’m more than prepared to come out of it
Not by accident or due to more time in the sport
But because I’ve pre-prepared my mindset and I have done inner work, such as identifying how the lifestyle benefits me outside of competing, to maintain a deep intrinsic motivation to do what needs to be done
Ironically, after filming this video I went on the trail run and fell really bad cutting open my knee and bruising myself all over lol!
Now I really miss trail running but know after my show I’ll be even more excited because I won’t have to avoid it for risk of injury or more falls (I’ll still be careful lol!)
So, what parts of “prep” serve you outside of attaining a physical result?
Why is it important to you outside of a show date or end goal?
How can you embrace the process now so it is something you want to continue later?
Let me know!
Need more support post-show? I made a full 7 day coaching series that you can get access to for free here: https://celeste-rainsturk.clickfunnels.com/free-7-day-post-show-personal-development-coaching-series