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!
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.
When I first started my fitness journey I remember only really following people who looked how I wanted to look or had features like crazy abs or poppin shoulders or an insane glute to waist ratio or were crazy strong & athletic.
I thought that would “motivate” me.
I think bodybuilding has desensitized me from fixating on following people for their physique.
Honestly, lots of people look amazing & inspire me.
But what I’ve come to realize in my own battle through mental struggles with food & body image and through helping so many athletes (female & male) after committing myself to studying & educating myself to support this community…
Is that no matter what people look like, it doesn’t mean they have a method that when emulated would bring peace inside,
& the best thing to do is what’s best for you.
I now follow & engage with people for their stories, journey, experiences through this life-in & out of bodybuilding, & to see how they present themselves & their lifestyle among other reasons.
I think this is where psych & mental health counseling education has skewed how I see what people share.
I notice many things like their word choice, cadence, tone, eye movements, body language, things they’ve shared in the past that I can see informing their present.
This is not to say I’m a mind reader or know everything about everyone (that’d suck!)
Everything you or I share is guided by some sort of lens of experience, education, relationships, circumstance, etc and the same goes for the people you follow, they’re guided by a lens of their own.
So when you follow someone consider where they’re coming from with what they promote or share or say they’re doing.
There was a time when I didn’t know better and promoted behaviors I realize now are unhealthy because at the time that’s what I thought was best.
I know I’m rambling in this post, I guess my sentiment here has multiple parts; are you desensitized from things due to exposure too?, do you take everything with a grain of salt?, has your experience of what motivates you shifted over time?, what lens are we all looking through?, do you notice this too?
I’m curious to hear your thoughts as always! #BUILDMORETHANJUSTABODY
Are we not to celebrate the body getting us to our goals the same way we celebrate the body that has “achieved” those goals?
No matter what season you’re in, your body is amazing! Believe in your ability to be & bring your best every day!
To my current body, thank you for:
- having normal hormones so I can have a healthy menstrual cycle, balanced moods, & to recover
- giving me even better hunger & fullness cues
- a fuller booty to fill out pants
- letting me sleep through the night
- giving me some extra cushion when I sit down
- processing more food so I can lift heavier and build the muscle I need
- having consistent digestion and energy
To my body then, thank you for:
- the endurance to run 5-8 miles nearly every day
- making all clothing more comfortable
- reminding me that I need food to live and function
- sustaining me at the right times each day for work and workouts
- making me sleep when I’m sleepy
- making my hunger cues especially more noticeable
To both, thank you for
- giving me the peace of mind to know you’re responding to the plan- even if sometimes I question the way you respond
- helping me push through workouts or long days
- carrying me through challenging and amazing times
- letting me experience life
- giving me what I need to do every day tasks without 2nd thought
- showing me unconditional love by doing the best you can with what I provide you
- teaching me more about you through bodybuilding
I am certainly not perfect in either body because I do not aim to be. I aim for sustainable efforts & the long-game vision.
With this improvement season there’s been so much that’s been unpredictable or gone different than I expected or than I’d think but it’s taught me not to cling to results as though my life depends on it.
Whether that’s a certain body size or shape, or how far I can run.
These things matter to me but they don’t deserve to consume me.
Instead I am focused on the way my passion for this life & the work I do & the daily efforts to getting where I want to go.
I’m still learning, we always will learn in this sport, but that’s a gift. The more opportunities we have to learn, the better we get.
The timeline of when you achieve a goal is never more important than how you feel while achieving it.
If you love the process, you lose track of time because you’re too busy enjoying each action that leads you to the life you want.
Rather than worrying about the date of your show moving or the weight on the scale not dropping this week or the countdown to your post show treats…
Use that time to work on your mind, resilience, gratitude, why, and how you really feel.
Knowing how much to push yourself in this sport is important.
If you want to be in this for the long haul, you cannot do things repeatedly that you or your body are just not ready for.
I have always been a big believer of working “hard” and pushing beyond limits.
But, there’s a fine line between having resiliency and being irresponsible.
If your mental health is on the line, your physical body is breaking down on you, and you can’t even find a fire to fuel, you’re not doing yourself any favors by “pushing through it”…you’re likely damaging your chances of success and increasing risks that already come with the territory of the sport.
Obviously there will be times when conditioning may be painful, food choices may be scarce, and energy is so depleted that you have to time everything around your most rested and most fed times.
THERE IS NO DENYING THAT YOU’LL HAVE TO PUSH YOURSELF IN THE SPORT OF BODYBUILDING TO BE SUCCESSFUL (in every season btw).
But there’s times when other aspects of your well-being need to be prioritized so you don’t “break”.
When you break or if you feel like you have, you have to mend that first and find a new way to approach the outcome you want that won’t lead to history repeating itself and you breaking again.
This is why I believe it’s better to be methodical and considerate of ALL your needs. In this sport and prioritizing your relationship with food, your body, and your goals using psychology and personal development to #BUILDMORETHANJUSTABODY .
If you can’t sustain the majority of your efforts long term (not to be confused with sustaining the more extreme parts of this sport/lifestyle), then it’s likely time for a different approach, adjusted timeline, or extra TLC for your mind
I’m curious to hear your thoughts on this :)
1. Know your timeline
- If you have a big project, map out the little tasks required to complete the big project & how much time each task will take to complete, then plan accordingly into your calendar & planner.
This has helped me to never miss school assignments even through competition weekends, moves, & terrible times in my personal life.
I’ve never asked for an extension because the work has to get done anyways, so being prepared to do it with a schedule & routine will help you even through tough times.
2. Use your Phone for Accountability rather than Distraction
- Let your alarm, airplane mode, & do not disturb be your friend
- When you have an important task to knock out set a timer & stop the task when it goes off-race the clock while maintaining quality
- If you’re thinking of other things you’d like to be doing instead it’s motivating to know you can’t do x until you either beat the timer or the timer goes off.
Even if you’re in a funk, dedicate your time. If you make excuses to not do something bc it’s hard, it really only gets harder.
Even if that 30-60 min was not what I expected it would be, I’d often find that the time spent brainstorming led me to other great ideas.
3. Be Conscious of your Energy Investment
-To preface, I’m still working on this one.
- just because we can spend 10 hours straight doing something doesn’t always mean we should.
- It’s important to know your threshold for quality work.
- I’m really good at this when it comes to my clients. I set aside the time necessary to give them the attention they deserve. But when it comes to other tasks like prepping a podcast or doing my follow ups or redoing a part of my site or creating content or reading for school, I can tend to get into a keep going mentality that actually sets me back the next day because 15 hours of work might be satisfying but not if it leads to only 2 the next day & less overall productivity.
Don’t forget the people in your life who keep you grounded too! I’m grateful to have many people who support my flight but also help me know when to “land”.
This is a Clip from my 2nd feature on The Bikini and the Brain Podcast with @teamelitephysique and @ashleykfit this time we got to do it in person at the @contestprepcenter
I am so grateful for the opportunity to come on this amazing podcast again to share my insights, experiences, knowledge, and even opinions on all things psychology, personal development, and mindset in bodybuilding
I truly appreciate all of you tuning in, sharing it, and reaching out with your reflections and experiences
It means so much to me!
If you have not tuned in yet you can search for Bikini and the Brain on any podcast streaming platform or watch us on YouTube!
Life's been wild the past few days! Moved to a whole new town! I am so excited for the adventure but definitely know I’ll miss home.
I think back on so many amazing memories with family and friends and how that community made such an impact on my life.
A huge part of my life for the last 8 years was in the gym in this pic.
I remember signing up and going in the day before the grand opening and being told I could do a workout!
It’s amazing how through all the changes of life, this gym was my constant.
But that’s true of anything we make a habit or a lifestyle.
And while I could go on and on about the incredible people at this gym, the memories, the moments, the preps, the lessons, meeting my love…what I'd really like to emphasize is that.
No matter what life throws at you, if you have routine and community or a sense of purpose, you’re going to always have a place for peace.
This same place can also be found in your mind.
Using time to your advantage and choosing what will or won’t be a priority every single day.
It’s not about sacrifice, although it can feel that way sometimes, it’s about choice and knowing that even if the choice you’re making doesn’t feel as exciting or enticing or is scary or leads to a questionable or inconclusive outcome, it’s still the next best step.
I always encourage myself and clients, when facing the unknown or having overwhelm about decisions, that this is ALL an experiment, we make a choice, we learn, we modify variables, and we either try again and again and keep researching in new ways or we just come to a conclusion.
Being surrounded by women who are like minded and “get” you as a competitor is truly valuable.
The connections made over the weekend were so beautiful! I attribute this to everyone’s willingness to be open, honest, and supportive.
I thought that it was really cool how much we all got to grow together.
This was my inaugural VIP day and boy, what an eye opener it was!
I am inspired to do more of these intimate group event days.
The women were really able to support each other and immerse into the exercises we did.
At one point, katie said she loved that this wasn’t just about bodybuilding but all around life & personal development.
This was the goal.
Because truthfully, even with the end goal to be more successful as a competitor, your life and all those things you do in addition to the commitments you have to bodybuilding matter!
Whether it’s the confidence to ask for a raise or spend more time with family…it all will contribute to how you execute on each day.
I am so proud of each of these women and know they’ll all be successful in everything they do!
This vip day was eye opening for me though because I realized how quickly a close bond can form and how deep we can go with a small circle so everyone can be open and share.
I wish I had made the first day longer with the growing number of attendees, noted!! (Plus, it would’ve been awesome to spend more time with everyone and fostering those connections).
I’m also inspired to do massive events with contributors and various topic segments over multiple days.
I’ve gotten a lot of requests for different locations like the east coast, Canada, and Australia!
If you’d like to know when the next event is or you want to suggest a location…visit: www.celestial.fit/liveevents
Weight loss and weight gain should be regarded as much less important than the methods or reasons for these outcomes.
If you judge yourself for weight you gain, even if gained in a healthy, steady, stable manner and with good intentions, is that really fair?
If you celebrate weight lost even though you starved your body, is that fair?
If you fixate on how much weight you lost or gained without really paying attention to what led to these changes you could be setting yourself up for unhealthy and disordered behaviors, beliefs, or expectations.
Unfortunately, we aren’t as simple as an equation on paper.
Treating ourselves or others with such a Lens is not considerate of other needs or circumstances.
I work with people all the time who spend way too much celebrating weight they lose that as soon as the scale goes up, even by the SAME actions (following a plan to achieve new goals), they get upset.
I also see people justify weight gained or lost due to things like binging, restricting, punishment, and excessive control mechanisms.
We must be careful what we reinforce for ourselves and others because there is always more to things than what meets the eye.
Do you struggle with seeing the number on the scale changing?
Try to spend some extra time focusing on other variables and track your efforts and commitments alongside the more physical results to get a bigger picture.