Every thought and belief you have matters
Whether it is taking place consciously or subconsciously, it is going to impact your reality
The more you believe something about yourself, the more likely you are to become it
The more conscious you can be, the better
So as you enter a season of change and new beginnings, be mindful that they can only last if you are willing to create and form new neural pathways or strong thought patterns to support those changes you want to make
The stronger the positive connections you can make, the better
Which means consistency is necessary and consciously observing yourself is a non-negotiable
The biggest mistake you can make heading into any day is turning on auto pilot
You deserve better than that
And if you’re serious about achieving new, lofty goals, you really don’t have a choice but to change your mindset
At the end of the day, it’s not your heart, lungs, or limbs that are driving your experiences it’s your perceptions, world view, beliefs, habitual thoughts, constant reality, and again your perceptions
Your body is the vehicle in which your soul gets to have a human experience yet your mind is what can really transform and influence that experience as well as the state of your body and soul
Changing your physical self, physical world, or physical experiences starts with changing the patterns playing on repeat in your head over and over and over and over and over again
Go purchase my #1 best-selling self-help book “Believe your way to Badass” on Amazon now! It’s an interactive guide to redefining your beliefs, developing self-love, and manifesting you’re way to your best most badass self
Want help applying mindset work to competing specifically?
Download my Competitor Card Deck for free to start working on Your mindset daily as an athlete
Speaking of Goals, did you hear the bonus wrap up episode on 'Confessions of a Bikini Pro Podcast' yet?! You Can Listen Now HERE
If you are constantly walking by mirrors checking for some sign of a change or representation of behaviors (eating, exercise, sleep, pills, etc) then you’re taking yourself away from the bigger picture & moving close to the edge of dangerous cliff
This obsessive behavior is common among competitors considering its a physique driven sport where you’re literally judged on the way your body looks
It used to be SO habitual for me until I realized it was a habit that was distracting & taking me away from my goals
You know how it is, you walk by the mirror you don’t like what you see so you resort to a more extreme or negative behavior that has previously been positively conditioned in your mind to create a positive result
You saw yourself get leaner eating chicken & asparagus so when you‘re not appearing leaner you think to yourself “ok I just need to eat my chicken & asparagus” or “I just need to take x fat burners” or “I just have to stop eating xyz” or “I need to do extra cardio” or or or
It’s not productive
Even If you look in the mirror repeatedly because you LIKE what you see, you’re then creating positive reinforcements (again usually connected to whatever current behaviors you have which separately may not even be healthy—key detail) for this “ideal” body shape or size
When you rely on the mirror checks to bring your confidence up or validate your work you further yourself from having other confidence boosting activities or internal validations
Over obsession on shape can lead to destructive behaviors
How is that going to help you be a better competitor if it leads you to binging or restricting?
Or help you have a successful off season if you just constantly judge yourself for lines that disappear?
Or help you commit to your prep when progress is slower or different than expected?
So why wouldn’t you stop a habit as small yet powerful as that?
If you think you’re body checking too much, you probably are
It doesn’t mean you should never look in a mirror, it just means you need to be conscious of your behaviors, like anything 🧠💓
BUILD MORE THAN JUST A BODY
A consistent theme among the women who contact me to receive support with their relationship with food is FREEDOM
They want to be able to make peace with food WITHOUT sacrificing their goals & aspirations in fitness & competing
They want freedom, yet they only know control
So when they are around food that isn’t tracked, prescribed as a meal, or part of their “approved” foods they feel they have NO control
But they want to be able to have one bite or one cookie or one meal without an overwhelming fear of going crazy, like usual
Can you relate?
Saying you’ll have “1” & it turns into a full on free for all
Going out to dinner & needing to restrain every fiber of your being from eating more chips & salsa because you normally go wild
Spending hours tracking & precalculating anything “off” plan or “guesstimated”
Making every effort to be able to control yourself at a free meal, cheat meal, IE day, whatever you want to call it, by “increasing will power” but you KEEP failing & it turns into what feels like an all out binge?
How can you end this cycle?
Do the opposite of what you think you “should” or “need” to do
When you want to restrict everything so you can “gain control” you’re actually just increasing the desire to go nuts AND you are conditioning your mind to believe that YOU CAN’T CONTROL YOURSELF AROUND ANY FOOD OFF PLAN/MACROS
But that’s not really “freedom”...that’s just a tighter leash
No dog has been happier on a tighter leash, neither will you
You actually have to give yourself opportunities to experience & learn about yourself in an environment of freedom
You have to approach a meal with a different, more conscious, mindset
Not just focusing on the macros or “making it fit” but actually just eating & learning how your body responds
“But Celeste, won’t this ruin my progress?”
It can, but it depends how you approach this
I’ve found my clients need different approaches. I have 4 I use most often to help them
The approach given depends what season they’re in
Contact me now letting me know what is going on for you and I may be able to give you some insight for your specific situation ❤️😊
BUILD MORE THAN JUST A BODY
Do you get anxious about the holidays knowing you’re going to be surrounded by food?
Having that lingering fear of not being able to control yourself?
Or the nagging thoughts of food that never end & serve as annoying distractions from what truly matters?
Do you get overwhelmed trying to calculate & perfectly balance every morsel of food you long for in an effort to make others feel good or make sure that you don’t miss out?
More than anything do you tend to feel guilt & this intense urge to work off, earn, or even make up for all the food you ate?
It’s sad how for many people, holidays have been plagued with these overbearing thoughts & anxieties
Going into the holidays as a competitor can be tricky when our identity is rooted in that of ‘someone who doesn’t usually eat that stuff or needs to track everything or can’t indulge without going crazy’
At least, that’s the underlying identity many athletes attach themselves to
Of course, there is also the competitor who is on prep & might be worried about derailing their progress or not being able to hold themselves back from the temptations of the Christmas dessert table
I’ve done prep through holidays where I haven’t been given a meal, & it heightened my awareness of the other amazing parts of the holiday season
I’ve also had improvement seasons during the holidays where I could eat anything without worrying about my next show
But the fear & anxiety I had once been so familiar with, I could combat with a new identity & belief patterns
I look at these meals as no different than any other meal
We have to take food off the pedestal in order to not fantasize or obsess over it to the point of creating a restricted mindset that then leads to the “get as much in as possible because I never get it” mentality
Another important key is that the thoughts you bring to the table are going to be more influential in your experiences & digestion than anything else. I’ve made posts on this before & would be happy to send them to you!
Lastly, it’s food. It provides great experiences, opportunities for connection, tradition, & nourishment
You don’t have to earn it or work it off or put it to good use. You just eat it
Doing so with gratitude & complete awareness of how your body will feel as well as where the choice is coming from
It’s not about the food, it’s about you, the thoughts, beliefs, experiences, identities, & all the inner workings that really influence the encounters you have with food
What are you missing out on by being consumed with these anxieties, thoughts, concerns, past experiences, & shortcomings?
It’s just no way to live
You deserve to happily enjoy the holidays and ALLLL that comes with it & ALLLL that it means for YOU without a serving of guilt, shame, worry, or swirling thoughts on the side
Apply for my food relationship healing program that’s helped women all over the world make peace with food and fully enjoy/mentally prepare for the holidays!
Why not just leave it behind us the rest of today? And tomorrow? And the next?
Why not just start flexing those self-love and mindset muscles now so come 2020 the v2.0 of you is already kicking ass?
Not gunna preach when you should or shouldn’t start your goals but I will say if you’ve been battling with these things for a long time, you can change it and you can change it starting now
I have 3 options for you:
1. Join my On-Demand Mindset Coaching Platform to receive instant support and mentorship based on a specific struggle you’re dealing with related to body image, motivation/discipline, goals, negative self-talk, and food relationship (link in comments)
2. Apply for my Food Relationship Healing & Discovery journal program with 1:1 coaching and 24/7 access to me
3. Contact me to discuss how we can work together to take your mindset to the next level focusing on all aspects of your inner world supporting your external experiences so you can show up for yourself every day bringing your best and becoming your best
It’s never “too late” and I don’t believe in “lost causes” so don’t message me asking me if I think you’re a lost cause, I definitely won’t
But do message me letting me know what’s going on for you so I can determine if and how I can help you
When I was overcoming many of my mental challenges I’d ask myself if I still want to have them in 5-10 years and what it would be like if I did
That certainly got my ass in gear every time
I committed to changing my reality day in and day out so one day I wouldn’t have to anymore
Now I am in “maintenance” and “growth” mode. I’m not constantly dealing with the issues that once weighed on me
I just focus on continuing my conscious choices, thoughts, and behaviors WHILE focusing on my next level growth and versions of myself
How about this? NO more back up plan, no more “when this” or “when that”
It is now, or never
It is “this is it, this is my time”
When we create space for our results to show up, they do
When we create space for sabotage to show up, it will
Whatever we put the most focus on or energy in, expands
So, if in life, you want to achieve something and all you do is focus on it not happening, it is going to continue to not happen
Similarly, when you focus on achieving something and stepping into the version of yourself who already has achieved it and you decide that is your only possible outcome, it becomes your only possible outcome
In reality, if you want to be someone different, you can’t do what you did yesterday or the day before
You’re going to stay the same or if you’re declining then it’ll only get worse
When we get clear on the person we want to become then it is easier for us to embody that version of ourselves
It’s a matter of becoming the person we need to become before we actually are them
This is how we create a new identity for ourselves which should have new behaviors, beliefs, and habits
This means we have a focus and a space to generate the results of our next level selves because we have actually committed to the idea of becoming that
This next level identity will help you make more conscious decisions throughout the day wen the energy of this ideal person and version of us is tapped into
So, who do you have to become in order to achieve the results you desire in the most fulfilling and empowering way?
This is a slightly edited excerpt from my best-selling book, “Believe your way to Badass” which is an interactive guide with prompts, action plans, and space to journal and set those plans in motion
You can purchase it on amazon by searching “Believe your way to Badass” or “Celeste Rains-Turk”
Hope you love it 😉
Ps let me know if you get a copy for yourself!😍
Bridging the Gap; Competitors CAN Have a Healthy Relationship with Food and Their Body!
Contrary to popular anti-diet culture belief you actually CAN be a competitor with a healthy relationship with food & body image
I’d be happy to show you some examples & even help you be one of them
Now, if we went by definitions alone, the majority of the fitness industry would qualify as being disordered in their thoughts of their body, food, & overall approach to life
BUT I believe in looking further than that
As I pursue my Masters Degree in Clinical Mental Health Counseling it’s become increasingly apparent that considering the WHOLE person is not only necessary but integral in resolving challenges
This ideology is not new to my current approach, which is part of why I’ve been successful in helping myself & others make peace
My goal is to bridge the gap between competitors & mental health
I want competitors to be given the attention & support they deserve WITHOUT being told they HAVE to give up something they love
I believe it is possible to pursue this sport & LOVE all of it without suffering common consequences such as body image, food relationship, & over attachment to external validations
While they are common & inevitable to some degree, I do believe in providing coaching, resources, & guidance to be able to move through these issues & get AHEAD of them before they get the best of YOU
Of course we have to consider physiological approaches in this too like the diet you are on & the training you’re dedicated to as well as other personal variables within your own health history & genetics & for some, their choices in the pursuit of excellence
So, how is it possible for me to believe so strongly that we can CHANGE the current norm for competitors?
Because I’ve done it, many of my clients have or are doing it, & if I didn’t truly believe it I wouldn’t be giving my everything to my mission to help others Build More than Just a Body
Click HERE to learn more about & get access to the tool I created that gives competitors INSTANT access to mindset mentorship & support based on a problem they’re experiencing like the ones I’ve discussed in this post!
Don’t let the struggles you face be what holds you back!
You actually can do everything you set out to do no matter how big or wild or crazy it seems. I’ve literally manifested some of the most amazing things in my life with very little “pain” or “the grind”.
Don’t get me wrong, I “work my ass off” but It mostly felt “easy” because I was connected to my big vision, values, and higher self.
Before I became a best selling author I was speaking and writing it into existence so when the idea finally hatched after keeping the vision of myself as a best selling author at the forefront of my mind, when it came time to write it it flowed and I wrote, published, and became a best seller in less than 5 weeks time.
Before I spoke on a stage in front of over 200 people and shared it with some big names in different industries I was writing down that I was a highly sought after speaker traveling the world delivering my mission of Build More than Just a Body and that opportunities came to me frequently and I was open and capable of seeing and receiving them.
So of course when the opportunity came I grabbed it.
Oh and I imagined a line of people at my table waiting to get their copy of my # 1 best selling book “Believe your way to Badass” and yep that happened too.
When I invested in myself and my business I told myself I would always get a ROI and I always have even in the forms of lessons and personal growth.
When I said I would get nationally qualified, I did. When I ran on the treadmill repeating my name being given first place it paid off because I did get that.
But manifesting doesn’t work because you “say” it will happen or that you “want it”.
It works because your attention shifts. By consistently repeating and envisioning and speaking about and expressing gratitude for and as the highest version of yourself, you are more likely to take actions that align with this version of yourself. You can literally change and create your reality every day.
It comes down to how committed you are to the bigger vision and how willing you are to hold that vision in your mind day in and day out despite nay sayers or fears or limiting beliefs.
It is about how you go into your own pains and darkness to come out stronger and more self aware. It’s about how you choose your future self day in and day out. It’s not enough to just do the do every day.
If you want things to change not only do you have to change but your habits thoughts behaviors and beliefs must change with you.
We’ve all created everything in our life. So why not create an even better reality for ourselves?
How Avoiding Trigger Foods Can Actually Work Against You (And What to Do Instead)
Avoiding trigger foods is usually NOT the most productive route we can take when trying to prevent binge-behavior, overeating, or consistently going off plan/macros.
Many of the girls who reach out to work with me say that they struggle with 'trigger' foods and constantly overeating them or going into an all out eating fest with them.
Of course, I ask them how long it has been going on for and if they have ever done anything to address it before and some of the most common responses I get are;
"I have tried to just throw them away"
"I end up tracking everything but then that only lasts for a little bit before it is like I can't even stop myself"
"I have no idea what to do, counting macros, following a plan, giving myself free for all, or taking a break none of it has helped".
And I am honestly NEVER surprised to hear all of this because that is what we are 'taught' to do by the industry, society, and the path of least resistance we as humans love to take.
Unfortunately, many of these women tend to feel like they are a 'lost cause' and like they will NEVER be able to overcome something as overwhelmingly heavy and upsetting as this.
BUT, what if I told you you could overcome it?
Many of the girls who start working with me are always skeptical that I can actualllyyyyy help them beat these behaviors but, if you look at my 'testimonials' page on my website or the 'bikini client wins' highlight on my Instagram, you will see how I have happily proven them wrong.
I developed a specific system and process, my PTG process, to help the women, especially competitors make peace with food WITHOUT having to give up their lifestyle as a competitor, athlete, or fitness enthusiast.
What I explain to them about this problem is that it is not always resolvable with avoidance, in fact it usually isn't.
Throughout my time earning my Bachelor's Degree I spent a LOT of time reading case studies, doing reports on, and research reviews on topics related to eating psychology and disordered eating.
One thing that was not just glaringly apparent in MY OWN journey to healing my relationship with food but also showed up in the research was that restriction increases fixation.
I mean, just think of it like when you are in a prep for months and haven't had a cookie and then you suddenly start thinking about cookies way more than you ever did before you said 'no more cookies, it is prep time'.
Some people refer to this pattern of avoidance as the 'no-binge diet'.
Telling yourself you have to throw everything away or 'never' have it again is basically a recipe for disaster.
Because that is like putting plastic wrap where your window broke and pretending it is now a window. No way, the problem still exists.
So we have to get to the root of why you are being driven to these behaviors.
While restriction is NOT always the reason for fixation eating outbursts, it sure is a common cause.
The best thing you can do for yourself is make it just as normal as your chicken, tofu, ground turkey, rice cakes, egg whites, or whatever else you choose to eat every day that doesn't have any sort of negative label on it.
Which of course, attaching morals to food can be just as problematic as restriction, but I will save that for another day.
For now, focus on how you can make 'trigger' foods, normal foods.
For me, it was eating chocolate every day. Then it was eating an Oreo cookie every other day.
Mind you, these were two foods I would sneak into the garage to eat when no one was around, or find myself thinking about non-stop to the point where I just HAD to have them and then ate SO MANY and promised to be 'good' from then on.
Eventually, after applying the normalization/exposure tactic--along with other tools of mine, I didn't care about the chocolate and I didn't care about the Oreos.
In fact, most days I FORGOT that I 'could' have them because I just didn't care anymore. It became more about if I ACTUALLY wanted them. Which, I usually didn't even find myself thinking about them like I had before.
I encourage you to apply this to your own life if you are struggling.
Find this post helpful? Share it with a friend or teammate in need or as a preventative measure.
Don't know where to begin with implementing this and need more support?
Reach out to me to apply for my Food Relationship Healing and Discovery Program or CLICK HERE now.
If I believe I can help you, I will let you know how we can work together, if I don't believe I can help you, I will refer you to someone else.
Please understand that the information I shared here can vary from person to person. It is important to know that you may implement the idea but there can still be other underlying factors. Unfortunately, and fortunately, these are what we call 'ill-defined' problems, meaning the path to a happier ending is not as easy as 2+2. I highly recommend you get help and support. Whether that is with me or with someone else, I encourage you to seek help. It doesn't get better with time if your beliefs, habits, and patterns remain the same. It pays to invest in someone to help you through it. I shouldn't have to put a disclaimer after every post or blog but have a disclaimer on my website for a reason. It's just not one size fits all.
Me counting the number of seats left at my next LIVE event...damn, we are selling out FAST!
What is that? 1? 2? 3? Well, better reserve your seat now before they all go away!
Are you going to make it? It’s happening January 26th 9am-2pm in LA
Not sure if it’s a good fit for you or even worth your while?
All I can say is that connecting with other like minded individuals is SO much fun and sooo rewarding
It can Help us feel less “alone” which helps us to KEEP GOING
It also gives us a chance to learn from each other which, in anything, is invaluable
And of course, it’s difficult to last in a mentally demanding sport if you’re mindset isn’t primed for longevity
I believe in giving competitors and aspiring competitors a way to improve and mend their relationship with food, their body, and their goals WITHOUT sacrificing their dedication and commitment to being successful in the sport
Meaning, I combine psychology and personal development to help you have the most fulfilling preps and improvement seasons
You’re not just doing 12 week preps anymore. The competition circle has heated up and if you don’t have the mental stamina or drive to set yourself apart, you just won’t
I am taking a couple days to post about the event and invite you to join us because I TRULY believe it’s the missing piece to the competition world puzzle for many athletes
I’ve dedicated my work to this mission & Impact is the objective
As we improve our own inner worlds, our external worlds begin to change
I don’t want to see competitors taken out of what they LOVE due to bad body image, negative self talk, unhealthy relationship with food, limiting beliefs, & other related mental struggles
You can Check my last post for more details!
To reserve your tickets you can Click HERE
The page also includes an FAQ section but you’re more than welcome to just reach out