Or do you fall “off track” at night only to disappoint yourself (again)?
If the nighttime is when you lose sight of your goals or feel possessed by a food monster…you might benefit from the following:
1: set up a nighttime routine that you know will help you reconnect with your goals. even if it’s as simple as doing a run through of your posing or as complex as eating your last meal, brushing your teeth, journaling about your satisfaction, reading a book, & doing a meditation. Interrupting the pattern of going for food is key
2: figure out what might be causing this to come up at night. Could it be decision fatigue from the day that keeps you from caring about the rest of your choices? Or is it that you have been running around like crazy & associate food & nighttime with relaxation bc it’s the 1 time you get to be alone, no one can see you, or the world seems asleep… or maybe you haven’t been eating enough throughout the day & need to work on your meal timing & perspective on your intake
3: after eating your last meal (with intent & mindfulness) affirm you are satisfied & ready to rest to wake up feeling refreshed for your day
4: is there something you are trying to sabotage? By eating at night are you subscribing to a terribly groggy morning that allows you to skip the gym or have time to yourself when you wake up or just feel good in general? maybe part of you feels you’re not worthy or deserving of your goals or of feeling good so you resist the things that would support your goals & give into the things more aligned with what you truly believe you deserve
5: watch a replay of my free workshop I did at the beginning of last year on mindless snacking at www.celestial.fit/snacking & apply at least 2 main takeaways - dm me what your focus is & I’ll support you
6: reach out for help. Let someone else tell you if there’s anything to be worried about in your blind spots
We got this💪🏻💆🏻♀️
Ps took these last night feeling proud of myself for all that I’ve been able to overcome, achieve, & support others through
& the @1enemyofficial outfit was super cute👀
Rather than shaming yourself for giving into excuses and denying yourself of the goals you say you want by self-sabotaging, try understanding where these limiting actions are stemming from.
When you get caught up in beating ourselves up and saying I am not good enough. I will never be a champion because of this. I am a failure. You are essentially perpetuating the self-sabotaging behavior because a person who thinks poorly of themselves often treats themselves poorly too.
Step by Step:
1) recognize the pattern
2) identify when it comes up most frequently (this can lend insight into how you might break or predict the pattern)
3) address the root
4) try again but in a new way
The only time anyone is ever a lost cause is when they have full heartedly decided it and would never even entertain the thought of being better.
But most athletes live to be better.
In fact, most people are fulfilled by striving.
Have you listened to this full interview on @teamelitephysique and @ashleykfit Bikini and the Brain podcast?
If not, you can find it on any streaming platform or watch it on YouTube!
If you have, thank you for your support and I do hope you found it helpful
This past improvement season has brought me many challenges but has also supported me in having new perspectives.
It’s been a mix of blessings as well as a difficult changes (which in itself are blessings right?)
I find myself asking more questions of myself and of life which I tend to throw at robbie often👀🙈 lucky him!😆
I have a lot of internal work that has been presented as a priority for me since losing my mom and it’s led me to contemplating the depths of life and all I feel and experience on a different level.
As far as prep and competing, I often wonder if my body will respond, if I’ll even step on stage next year (truthfully I am at peace with not stepping on stage for as long as I need to grow & have health & bring something better and make sure I have peace with my life too).
But the goal is to compete next spring or summer. So I’m still capitalizing on building😍
What’s interesting though is I can’t imagine a prep being much different than this, Which feels great.
I lift 6x a week, do my cardio, check in with the best & most supportive coach I’ve been blessed with @joediscuillo @teamedge1 and eat my meals which are pretty much the same as prep with the exception of more macro swaps in improvement season and posing between sets or post workout.
Joe gave me the reminder today that I’m right where I need to be & everything will work out!
I have no idea what’s next for me other than really just continuing to do this and set goals as we go.
I’ve been honest with my coach about how I’m feeling about where I’m at and competing and I’m grateful to have his support along with the support of my @ingridromero1 who I miss and can’t wait to see again and especially can’t wait to have lots of fun at shows together!!🥰👸🏻💃🏻👯♀️
I guess what I’m feeling is despite my mind sometimes playing ping pong more loudly than I’d like, I feel strong in my support system, my lifestyle, my business, the podcast, and my other passions.
Really want to see as much of this amazing state as I can while I’m here!
I love hiking and find it to be one of my favorite parts of improvement season where I can do so much more of it!
I find so much peace in nature and often that’s exactly what I need to let go of my troubles or anxieties of the week.
I find it to be engaging and challenging. I get to engage with my body and the world around me, including people I see on the trails (a lady yesterday was killing it telling me she is aiming for 135 miles this month and she had super cute jewelry on and then told me I made her day like what!! And another lady said everyone needs a shirt like this. It says “do what you love”), and I get to engage with my body!
Plus it’s challenging to go somewhere new, especially alone. It can be scary and nerve wrecking and requires me to be extra careful or mindful of my steps and where I am or where the trail takes me!
I feel so blessed to have had the freedom to go yesterday and enjoy my day!
Do you like hiking?
Wheres your favorite place you’ve ever hiked?
Bonus points for recommendations in AZ 😆
It can lead to disordered eating & exercising behaviors, self-judgement, & negative changes to self-esteem.
Last night I did a presentation for @teamfitwithme discussing & covering how to overcome this.
I felt inspired to share some insights here!
Our origin experiences were similar…
Weighing in at middle school gym class, doctors not inquiring about why weight might be changing just making suggestions without forethought, coaches & people around us positively reinforcing/ celebrating or noticing only when the weight has gone down…& maybe even a discussion on generational standards played a role in our views.
What stood out to me was an overall desire to end the fixation on the scale.
I used to go to extremes for it…stopping my last meal super early, sauna only before weigh ins, no sodium and limited water, drinks that make u 💩 , and delaying first meal so my weight might go lower.
Why?! I look back and think how inaccurate of a representation those weigh ins were of the whole picture & how much “weight” I was giving them (especially if I feared a change in my plan I wasn’t mentally prepared for).
When I started paying attention to my execution, health, energy FIRST as well as implementing a pre weigh in ritual (my good ol 5,3,1 method that I’m happy to share with you-it’s in the guide titled “body image graphics” as “take care of yourself before you weigh yourself”) then I noticed my fixation on the scale no longer consumed me.
I know that when I’m starting to focus more on weight it’s probably due to:
- too much reinforcing of the weight change
- too little focus on the other variables which matter more
- not enough time reflecting on my efforts that are more important than anything bc they’ll lead to the result overtime
I have come a long way with how I view it & remain aware of how I’m thinking, talking, & interacting with the scale or about it.
Want to take part in a full workshop on this topic & discuss it with other people in similar boats as you (athletes, competitors)…
Join the on demand mindset coaching platform to be part of our next group call covering this!
Rather than focusing solely on what doing something brings you or the result it could create, try to focus on how the act of execution is beneficial.
I used to focus so much on the end result or the final goal but I would find myself missing the feeling of joy. It seemed fleeting because I was depending so much on the result.
Whether it was a show date, a business goal, or school.
I started becoming more present with what I was doing and this helped me to enjoy and embrace it more even when it is or was challenging.
For example, I may not love the idea of a project for school, but I can recognize that doing it is supporting me in my program, giving me more perspective, and supporting me in using my time for growth.
In bodybuilding, I don’t look at food as the vehicle to a physique, I look at it as nourishing, energizing, satisfying, etc for that day.
I also look at my plan from my coach and identify how it’s benefitting me outside of a physique or future show or building muscle…
This process and each day is so much more rewarding than anything else.
Given so much in life can be unpredictable, I’m learning more and more to celebrate the actions I’m taking because that is ultimately what’s making up my life each day.
What do you do to help you stay present?
Peep @theshoefairy_ 👀😍 discount code is “celeste” on their website!
When you focus on healing your relationship with food, your body, & your goals, you’re better able to reconnect with yourself become the version of you that is most happy, fulfilled, & successful.
Here’s What it takes to be successful in working with me:
1. The desire to see positive change
2. Daily commitment & follow through
3. Transparency. I don’t need my ego stroked. If you want to change something about the process or expectations then be honest with me so we can make it work for you. For example, if you prefer voice memo over journaling, we can make that work. I want to adapt the process I’ve developed to your life so you can sustain & benefit from it
4. Understand that the results are up to you. My process has been proven time & time again to work. We just have to apply it to you & your needs while being methodical in our approach. But if you never execute, or rarely do, or just do the bare minimum, we won’t make as much progress. And that’s on you
5. You need a willingness to try new things that may be difficult, scary, or against your norm (it’s pretty much a given that we need to create a new normal given your current normal is clearly not beneficial for you)
6. Make my program, your personal development & mental game, as much of a priority as you do your training and nutrition or posing. If you’ve got the drive to allot time for those things, you can allot time to your mind
7. Know that I don’t expect you to be perfect & I will never judge you for what you eat or what you tell me. Your information is confidential and I see what you tell me as data. We develop a client and mentor relationship and everything you share with me is not evaluated with a judgmental eye, it’s just evaluated and applied to your current situation or struggles. Withholding information is withholding growth
8. Take advantage of our time together. You’re never too much, trust me! I do this every day and I sometimes get novels from people. It really doesn’t bother me, I love details
Ready to work with me? DM me @celestial_fit or visit www.celestial.fit/foodfreedom for more details
1) What is something you gain in an improvement season other than weight?
2) What is something you lose in prep other than weight?
3) What is something that never changes for you regardless of the season?
1. I gain more time (less cardio to do so more ways to spend the time).
2. I lose some of the flexibility I’ve given myself.
3. My value, worth, passions, & heart.
Join the conversation over at @celestial.fit!
Did you know that the time spent stressing about all the sprays you did not or could track could be better spent in literally any other way like oh, I dont know, your relationship with food, beliefs about food, few cool dance moves in the kitchen, a call to your bestie, stretching
This is 100 percent the type of advice I would have fallen victim to at the most vulnerable point of my disordered eating and body image.
I would have seen these insanely fit people who seem to have their shit together telling me I need to be timing my sprays and would have grasped onto their words as another means to control.
There is so much I wish I could go back and tell my past self. But instead, I will tell you, this is silly. This is harmful. If you or a client is using too much spray oil, just program in an oil to actually cook with and enjoy.
Lets not overcomplicate these things.
This goes for bodybuilders too. If this is what is determining you from getting your pro card or not or qualifying for nationals or whatever your goal is, you probably have bigger fish to fry than the one in your spray oil
Before giving up competing, leaving a sport, or hanging up your heels for an extended period of time, read this. Or just save it for your future self 💖
There may come a time when your bodybuilding career ends, it’s better to be prepared than to pretend like it may never happen.
Here is a compilation of various research as well as my own perspective on the matter to help you have a smooth transition.
Looking for support with the mental demands of competing?
DM me @celestial_fit or click HERE for resources, interviews, and services.