Welcome to my Blog
I write a new blog almost daily! Feel free to comment, share, and connect with me! I love hearing from my readers!
Welcome to my Blog
I write a new blog almost daily! Feel free to comment, share, and connect with me! I love hearing from my readers!
1st show @musclecontest Iron Games 2015 â¡ï¸ Latest show @garyudit North Americans 2022
If you wait until you look âthe partâ you may never be âgood enoughâ. Iâve seen it countless timesâ¦people saying they arenât going to compete until xyz or always talking about how theyâre going to compete but never actually do
I tend to think putting off the goal is an indication of a few things. Maybe lack of confidence, lack of respect for the process / journey, or fear of what might change in life if you do fully commit to a big goal (resistance)
Itâs easier to keep saying âonce I ___ then Iâll ___â than it is to say âI am not the best yet but Iâm willing to do this now so I can see what it takes to get betterâ
The first statement perpetuates a belief that you must be perfect or the best but no one at the top got there by waiting
The second statement acknowledges that youâre not comparable to someone else who is at the top but you couldnât expect to be if you never even attempt to play the game
One of my favorite quotes, âthe fool precedes the masterâ, really hammers this point home. In order to master something or be the best, be courageous enough to face failure or the possibility of not meeting the standard
Thatâs not to say you should go into it without bringing the best you can with what you know & have now, though
I say it can also be a lack of respect because if you cannot see that someone who is winning & representing what it means to be a champion or to be successful in something youâre pursuing had to earn that & had to fail, learn, grow and loseâ¦then you donât deserve it anyway
When you decide to do something & detach from the outcome, you gain insight from the process
If you fixate solely on the outcome or what you think happens when you get there, you hold yourself back from the greatness that is forged in the grind
A champion knows:
1. They want it so bad that the risk of failure is worth the potential for success
2. Regardless of the outcome, theyâd still execute on the daily disciplines required
3. To hold & defend a title, you have to enter the ring
When I work with athletes who want to continue competing into the future, the focus is not just on improving and capitalizing on their post show experience with the development of peace of mind but it’s also about setting them up for success while being considerate of future goals
Fostering an improved mindset, approach, thought patterns, and behaviors to support their relationship with food, their body, and their goals in ANY season allows us to then create an environment within you that can withstand and face any environment outside of yourself
In the case of Audra, she really committed to this process not just when we were working together but she has made a conscious daily effort since then which has been awesome to witness as I love seeing the long term journey of people I’ve worked with (although we all know the credit is all to them, not me as the clients actually have to do the work)
She has been able to prove to herself over and over again now, that she can have success on and off of prep while keeping her mental health in condition too
If you want to learn how to make peace with food and your body image without sacrificing your physique goals, I’m your go to girl
You can learn more about the work I do, qualifications, background, and the signature program that has helped hundreds of competitors at www.celestial.fit/foodfreedom
Make every next necessary step toward your goals a non-negotiable with these 3 questions:
1. By pursuing and achieving my goal of ____ I am satisfying my value of ____.
2. What happens if I don’t ____? (Consider what values get sacrificed or threatened)
3. If I chose not to take this step, how would I feel about the direction I’d then be heading?
It’s not always easy to prioritize doing what you’ve set out to do, especially with temptation or comfort calling your name…but in practicing identifying how your goals and values align, it’ll become easier to stay the course
It also helps to practice reinforcing the trust that you follow through and can resist acting on impulse
A great way to do this is by practicing impulse control out of context and using it as proof that you’re capable
Example: say, I will not watch this until the dishes are done or I will try to take a shower in silence without turning my music on right away or I will count to 30 before touching my phone for the rest of the day
Impulse control = opportunity for mindfulness = applicable to areas where impulse control is weakened
Want some more support in your journey? Let’s #BUILDMORETHANJUSTABODY. Apply to work with me at www.celestial.fit/foodfreedom
Thank you @teambossbodies for putting on this incredible event and thank you for having me as a guest speaker
It was truly an honor to connect, contribute, and have fun with all of you
The memories made are priceless and I am so grateful I could have a part in the transformations that occurred and sparked at this retreat
The way it was run, organized, led, and planned was incredible to witness as it was considerate of bodybuilders to a whole level I’ve never seen before!
I am in awe of this team and the women who coach on it, attended, and showed up. I couldn’t be more grateful that I got to share the stage with the legends that are @joe_pishkula@kimbooddo @chrisruden and to be able to see the incredible guidance of the posing coaches, generosity of the team…
Thank you to @joe_pishkula for your generosity in giving away an entry to a @klash_championship_series and to the team for somehow pulling my name out of the hat🥲😭
To everyone I got the chance to talk to whether for a moment, minutes, or many of those I am SO thankful. You each enthused me with your engaging spirits & positive attitudes as well as willingness to share, be open, & truly make friends, memories, & changes in your lives!
A thank you to @teambossbodies… to see how humble & kind @caseymfit is really puts in perspective how she has built such a unit of a family here
I didn’t feel like “just a speaker” I felt fully cared for & I’m already counting down the days to the next one
@jonellewarnerifbbpro thank you for your ongoing friendship and support from the jump, you’re an amazing soul I will always cherish
@staci_lifts thank you for making sure everything was taken care of and never making me “want” for anything, your leadership is natural and admirable
@ifbbpro_ashleyjenelle your energy and hype was so awesome to witness as you taught about posing and @lauranorton2 I loved your attention to detail and effective insight for each individual
@kikerslaugh_ifbbpro you are pure love and light. You not only demonstrated posing flawlessly but you lead by example, have a contagious laugh, & make people feel special & cared for
16 days post show and on family vacation & enjoying it so much :)
I am doing the best I can with my lifts, I packed a lot of my own food & then I guesstimate or macro in anything else I eat, I’m listening to my body and paying attn to cues (I’ll expand on this in a future post about food relationship while traveling and my approach) and I am still equipped to complete my weekly check in with my coach
I am very proud of how I’m approaching everything and I always say when we think we need control, what is usually lacking and the true underlying need is actually congruency
Congruency between who you are, who you want to be, and the actions you’re taking
When you feel positive about your choices and they’re intentional, considerate, and thoughtful you will feel more accepting and responsible for the outcome / results of those choices
It’s when the choices don’t come from a mindful place that self esteem or self concept are usually sacrificed and self sabotaging behaviors or beliefs tend to creep up or come out more
It can feel like a LOT of you approach everything like you have to have a tight grip on yourself
So step back, let go, and trust that with intention, integrity, and intuition you’ll have a great path for pride in yourself and your choices :)
I will say, the hardest part about traveling so far is the gym situation.
Sure we can make anything work and find places near us if we are lucky but there’s really nothing like being in your home gym and knowing you have everything you need
It sucks knowing that even when doing the best I can it’s not my “exact” program structure like a dumbbell bench when I’ve just started a new powerlifting program honestly makes it feel like I’m not getting everything I “should” or “could” be from my programming
Such a blessed “problem” to have though…to be on an AMAZING trip with my supportive family, access to any gym at all, a program to follow…I mean come on, perspective here! My life is awesome if this is my biggest “concern”
Anything specific you want shared in my post about approaching food while traveling? Dm me to let me know :) got some great suggestions so far!
When they wonder when I will be done, satisfied, content, I can let them know I already am…
I am done with the old version of me, satisfied with the current version of me, and content with honoring my growth with new goals
I continue to uplevel because I have to match my own energy
I celebrate my wins by using them for more fuel for my future
I know I am enough as I am but this very belief is what encourages me to keep demanding more for myself...because I deserve it
I want a life with a series of pursuits because ultimately, pursuit is what brings true happiness to a person's life
Accomplishments are these blips in time where we harvest the fruits of our labor but the labor itself is what makes that harvest so sweet
I think about where the 3 years younger version of me wanted to be
She has far surpassed those visions in many ways
I can enjoy the fact that I am living the life I dreamt of while also using that pride as a boost to continue the pursuits
Every moment where a vision becomes reality is just that much more proof of my power, the power of community, and the power that comes with belief and trust in yourself through ALLLLL the pain and triumphs
When I really pause and soak this all in, I can feel the energy behind the creation of this life or this moment and that only excites me to keep going even more
Thanks for being here and supporting me through it all it is so meaningful to have such an incredibly supportive and kind community
Shannon committed to doing the inner work day in and day out to understand her emotions, triggers, behaviors, and beliefs
She went from post-show blues, comparing herself to others who were reverse dieting, binge eating, negative / maladaptive coping mechanisms and stress response to peace with food, more insight into her decisions, and strategies to support her long term goals and needs
She didn't know anything outside of the all or nothing mentality and struggled with thinking that she would have to give up on her goals as a competitor in order to find peace with food, her body, and her goals. Shannon had been given advice to step away or give it up or take approaches like the all in method but it didn't sit well with her
She wasn't sure what the next best step would be but after hearing about my work on various podcasts and platforms she decided to reach out. I am soooo glad she did
She is truly a wonderful example of willingness to do the 'hard' work and face the inner demons which ail us. Shannon's commitment to healing and growth was apparent in how she showed up throughout the program and I am so grateful to not just have been a part of her journey and have her trust but also for the time we spent together this past weekend at the team boss bodies retreat
If you are looking for support and guidance on developing a healthy relationship with food and your body and want a way to do this without giving up your physique and competition goals, message me or visit www.celestial.fit/foodfreedom for more information :)
The breakout group at the @teambossbodies BeFit retreat was a BLAST today!🤗
I love facilitating a more intimate and deep exploration of topics at events
But it’s never possible without the investment and participation of attendees
When you attend an event and you show up fully willing to learn, explore, grow, inquire, and support, your experience is inevitably going to be better
An open energy is one that’s receptive
Even one golden nugget or one comment from someone next to you or one piece of information shared can make a huge difference when processed and applied
I’m SO excited to see how these women continue to succeed and learn about themselves on this journey
I am so fulfilled by this Incredible weekend and can’t wait for the next!
If you’d like to come to any live events or events I’m speaking at here is the current lineup:
- Denver, CO october 15th
- Tampa, FL November 12th
- Las Vegas, NV December 14th and a VIP day on the 15th
RESERVE YOUR SEAT NOW AND LEARN MORE ABOUT ANY OF THESE EVENTS AT: WWW.CELESTIAL.FIT/LIVEEVENTS
- @shawnscouture cuties conquering the stage January 13-15 McLean, VA
- Podcast party (tentative but hoping to do it january 22nd the day after the npc womens workshop since many of you will already be in town…if not then February)
And more to come!
My psychoeducation and support group is also launching in the coming weeks, if you’d like a head start on applying DM me
Hope to see and meet you soon🤩💖
Let me know which of these reminders resonates most with you!
I was inspired to share some of what I tell myself and support my clients in integrating into their thoughts processes when making this transition
The thing is, you took yourself to limits you’ve never been before through your most recent prep and every prep
This likely means a lot had to shift within you and when the season ends it can feel a lot like the overhead bin of an airplane…
you know all you need is still up there but it may have shifted in transit…
so be mindful when opening your overhead bin and don’t take other peoples’ “stuff” as your own…
If you’re looking for more support I have tons of free mental health resources HERE!
Check ins from 9 days post show.
Up approx 3.6lbs from my 3 days out weight, Macros are 175c, 40f, 135p but I have a feeling they will be raised after this check in lol and cardio is literally only 4 minutes of sprint intervals 4x/week. Lifts have just changed to be powerlifting focused. Completing 3 powerlifting days / week and 1 accessory day per week. The intention is to put on as much muscle and strength as possible.
While I clearly made a lot of progress in the last improvement season I did, this is going to be the most structured of them all. I am mentally and physically starting this phase in the best place I have ever been. We were able to reverse diet into the last two shows which really supported me in coming out feeling refreshed and strong as opposed to super run down or burnt out or anything like that. If I could recommend every competitor to push as much as they can in prep to be able to reverse into their shows, I would! I always knew this would work for me and to be able to finally do it with seeyoulaterleaner guidance, i was thrilled.
Now that all the physiological updates are in, let's talk about the mental stuff since I know that's what I do best and you all were wondering...
1. I have had huge amounts of hunger in this week post show. It wasn't too bad the first few days but boy did it pick up. I deal with it by reminding myself of how important the data is to me so we can learn even more for future preps. I also remind myself that I was really on low macros and high cardio for months and if I could do that then I could do another day of feeling this hunger.
I always thank my body for encouraging me to eat & acknowledge that this is due to the fact we are entering a phase of growth and she knows I need it. Sometimes my meal timing changes because I become so ravenous post workout but I have found that even if I end up eating a lot more food at this time it tends to satisfy me more than trying to hold off on eating my macros for too long. I have been on point with my numbers and have not made any excuses. I also struggled with sleep and recovery when I got back which has been challenging but I am hoping for a turnaround as things reset.
Plus, the family vacation coming up after my speaking engagement this weekend will be SUCH a good reset...
2. I came home from these back to back shows and was hit with a lot of stress with my computer being damaged after I had it shipped from Vegas when I left it there but more than that, I am processing the end of a 7 year relationship which has brought up SO many emotions, beliefs, needs, etc...
I have been managing stress through healthy mental processes like self-validation, distress tolerance, & talking to people I trust. I am so blessed to have such a strong circle of people I can talk to. I also maintained a to do list which showed me that despite the schedule changes, issues with computer, & personal life...I am a frikkin boss getting shit done.
3. I did experience some post-show blues. I have had so many emotional ups and downs which is not just due to the previously mentioned things but also in general coming out of a long prep which took a lot of my time and energy leaves room for space to be filled in my life. Luckily this is with great timing because I always have so much going on so it has been both a relief and a blessing.
I do believe I haven't sabotaged myself or fallen into a huge funk because I have maintained focus on staying in tune with myself, my emotions, and my needs, and in my prep i celebrated each day and really soaked it all in. That practice of presence is being carried over into my post-show seamlessly because I didn't go on auto-pilot mode.
4. Overall, I have been really letting myself feel and reflect. I am excited by the potential which supports me in continuing to show up. Even though things have been up and down, I carry my motto of accept what you can expect with me. I accept the hunger, grief, fatigue, mood swings, body changes, etc that come with post-show. I also know it can be easy to get caught up in the big picture feeling so far away.
Knowing I have 1.5 years to grow could send me into a whole 'then it doesn't matter what I do now' or 'I will have time for xyz later' but that's just not how I operate anymore. I find I get very depressed if I go against myself or my word. I don't like that feeling of questioning myself or my life. So I have continued to show up for myself every day and follow through on my commitments. I recognize that the next 1.5 years of building are going to be what makes my pro worthy physique. I don't want to see the word 'small' written down again. I am motivated by both the pain of knowing that could happen if I don't or I could fall into a depression if I dishonor myself and my body and I am motivated by the pleasure of accomplishment I get at end of each day, knowing my consistency will lead to numbers going up in strength and macros, and the reward of knowing that if there is nothing else in my life that is fully predictable or within my control then I might as well stay focused on the next best step for me. It really really excites me to be in this phase knowing that we are learning so much about my body and my needs. I seriously am fascinated with the experience and know all the data matters.
I am only slightly worried about going on vacation but I remind myself that I will have access to my food and other food and I know how to eat mindfully and I can guestimate and if I set intentions for my trip and each day and stay tapped into the experiences above everything else, I will be okay! Plus I pay such close attention to my body day to day that I will be able to look for those signs and cues while I am gone.I think I am more bothered with the fact that I won't be in my usual routine which I love because it shows that I LOVE my life and my routine but I do need this time with family and a vacation in general to travel and enjoy and explore without obligation! I still work in my business while away but that can be saved for another blog haha.
5. I am respecting the process and my process and approach. I am not seeking out what others are doing or what others think I 'should' be doing. I also am setting boundaries, communicating with kindness about my choices and my body, and recognizing where thoughts, beliefs, desires, and urges might be coming from.
Ultimately, each day is an opportunity to use strength from the past and develop resiliency for the future! When you are in a state of struggle or confusion or conflict, treat it like an opportunity to learn or transform your thoughts and experiences so you can have new and improved associations and trust in yourself moving forward.
If you are struggling with or have struggled with the post-show blues or your relationship with food, body image, and other mental demands of competing, please refer to www.celestial.fit/links for free resources and programs to support your mental health as well as options for working with me.
Let me know what you struggle with most and I will happily share more content on this too...Tomorrow I will be sharing 10 mental health reminders for competitors entering their improvement season so be sure to be on the lookout for that too :)