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!
Visualize the process more than the outcome
In the study, "From Thought to Action: Effects of Process-Versus Outcome-Based Mental Simulations on Performance", Students who envisioned the process required to do well on their exam performed better and studied more closely to their planned study time goal compared to those who thought more about the outcome of a positive test grade. The outcome oriented group studied less than originally planned and did not perform as well (Pham & Taylor, 1999)
Prepare for possible challenges
When Michael Phelps gained another world record at the 2008 Olympics, his goggles were filled with water. He knew this was a possibility when training for the race so he counted his strokes to get from one end to the other in the time he needed. Had he not prepared for this possibility and assumed everything would go smoothly, he probably wouldn't have won.
Release limiting beliefs created based on the perceived or expressed experiences of others
Just because someone else says something was really difficult or fairly easy does not mean it will be the same for you. You may not find running a certain trail has hard as someone else but because they said it was terribly challenging you may create a mental barrier to trying it and miss out on creating your own experience. Similarly, you may think after a competition you are just going to struggle like everyone else does, but just because many do doesn't mean you will. If you subscribe to someone else's beliefs that they formed based on their own experiences, you are robbing yourself of your own experiences!
BUILD MORE THAN JUST A BODY
Want to learn how you can capitalize on your mindset and create the success you are looking for with direct guidance, support, and coaching? Contact me to learn about how we can work together 1:1 with my personal development and mindset mentorship
1. Even if your best is not better than the rest, it’s still your best and worth celebrating for your own improvements & the opportunity to stand next to others and see what needs to be done to do even better
2. Life can change really fast, take advantage of time with people you love whilst catching the darts that get thrown at you along the way
3. Waiting for opportunities is only a result of limited belief in the value We bring to the table, I’m taking more time to own what I bring and reach out for those things I want & that align with my vision
4. I’m also learning how to better express love and appreciation or kudos to other women in hopes I can make them feel the way they’ve made me feel—empowered, supported, seen, and appreciated. Thank you guys for always cheering for me!
Jenna is a fitness enthusiast and bikini competitor who wanted to show people that bodybuilding could be done in an empowering way.
When Jenna reached out to me it was because she was looking for support with her relationship with food, her body, and her goals.
She says going through the program has given her "a new life, a new future". For ten years Jenna endured an eating disorder and went to traditional treatment for 2 years but really wanted to have support from someone who would help her focus on a solution rather than a problem.
I still remember the first call with Jenna, before she was even a client, and I challenged her beliefs around her struggle with food and her identity as someone with an eating disorder.
Since we started working together we focused on her personal development, self-love, and living a life rooted in her values so she could live out of intention rather than fear!
Jenna has been such an amazing client to work with because she is receptive, committed, and communicative. She trusted me completely and we were able to work through challenges, limiting beliefs, perceptions, and needs together!
While my program is not technically a replacement for treatment, nor is it for everyone (and I definitely won't work with you if I don't believe I can help you), it is an excellent program developed for athletes who want to fully transform their mindset with regard to their relationship with food.
I made this program to combine mindfulness, psychology, and personal development in a way that supports my client regardless of what kind of nutrition or training protocol they are on, what season they are in, or what they may be doing from a surface level perspective.
I have successfully supported women in prep, improvement season, and in lifestyle programs to overcome their food related struggles including but not limited to; guilt, shame, overeating, binge behavior, restriction, feeling the need to 'work off' or 'earn' food, perspective on 'good v bad' food, body loathing, and disconnect from goals (to name a few)
I work with each client on an individual level to address their specific needs while we apply my PTG process through the Food Relationship Healing and Discovery Program Journal
Whether you are following macros, a meal plan, a gut protocol, or intuitively eating--I know you are not immune to the struggles that can present in your relationship with food
We will explore your life, mindset, beliefs, behaviors, and needs in an effort to move you into your ideal relationship with yourself and food.
To learn more and apply to work with me please visit: celeste-rainsturk.clickfunnels.com/food-relationship-healing-and-discovery-program
I believe the most important thing for succeeding in anything is having the identity of the version of yourself who is ready to receive it
In fitness, that could mean becoming the version of yourself who believes she is worthy, deserving and capable of obtaining results
This belief system can help you to take actions that align you to the attainment of your goals
Being receptive means remaining open to the many ways the results could come
If you believed results were impossible when this worldwide shutdown started, its safe to assume that limited you and you didn’t commit to making it work
Versus someone who believes anything is possible when willing to make it work and do what’s necessary who has probably continued to progress
Now, the next most effective way to be consistent in your fitness journey & sustain results, I believe, is by taking care of your body, working out, and eating in ways you love
Rather than demonizing certain foods or forms of training we can celebrate our body by remaining mindful of how movement and food can nourish us on MANY levels
The more freedom I’ve given myself, the more free I’ve felt without the weight of guilt, restriction, judgment, & second guessing
How do you make your routine / lifestyle enjoyable for you? What beliefs and behaviors support that?
I find it so easy to just work work work and focus so much on growing, expanding, improving... But I need to remember to PAUSE, BE PRESENT, & ENJOY THE FRUITS OF MY LABOR
Between clients, school, business development, my podcast, prep, & everything else life brings I tend to get caught up in always “getting ahead” or staying ahead because then I can “chill later” but it’s a fallacy I’ve made in my mind
I don’t always take advantage of the time I’ve created for myself
I often just find more to do, get carried away by ideas & inspiration, or justify why I shouldn’t plan something or do something outside of the norm of my day to day
The good news is I love everything I do in my life and day to day so its great to have a lifestyle I love & be surrounded by so many great people & opportunities
But at what point am I just working & working to work?
I find I am able to fulfill my values of freedom, impact, and love EVERY DAY because I’ve built this life of choices & abundance & passion & amazing people
I don’t always “need” to find it elsewhere. I don’t question how much I do each day because it’s natural for me & my passion
I love learning more about psychology, counseling, competing, business, etc
I love dedicating time to my clients
I love competing
I love writing blogs, captions, & making content
I love prepping episodes & hosting my podcast
I love all the people in my life so don’t often go out of my way to find more haha
I just am so full of love internally & receive lots of fulfillment externally
But I deserve to feel freedom and love and impact outside of my work even though work doesn’t feel like work all the time
Riding the bike around San Diego really reminded me of this & now I’ve gotten really excited about all the competing & truly making weekend “vacations” out of it & taking in LIFE & LIVING
I do things for myself daily but much of it is habitual / ritual
I also want to tap into my spontaneous adventurous side that LOVES travel & new experiences
Have you ever struggled with pressing pause in order to “play”? Especially when you love your life & aren’t trying to “escape”?
BUILD MORE THAN JUST A BODY
I used to dread the way my back shot looked because I knew it was a weak point of mine, now I get excited to see it!!
At one point I thought I may never have the lines or the tie in I needed
So, I went to work in the gym every day to prove myself wrong
I focused, with great intent, on the engagement of every muscle fiber I wanted to recruit
When I took time off to grow it was for all around shape but I knew I didn’t wanna come back & have the same back shot
So I would hit weights heavy! I did lots of compound movements & used progressive overload
If I couldn’t progress in weight, or I did and it sacrifices form, I’d progress with tempo, reps, & pauses
I remember repeating sets if the engagement wasn’t exactly how I wanted it/knew it needed to be
Eventually I could just turn those muscles on without having to hyper focus on them which was a huge sign of progress
I still did band work, cables, and ankle weights—mixing up my approach to leg days along the way but made hip thrusts, lying hamstring curls (thrusting hips into pad of course squeezing glutes whole time), RDLs & sumo deads a major part of my routine staples to progress in
I am SO proud of the growth I created & when I started working with my coaches again after the improvement season I had put on a lot of weight but you could see the developments I made!
We focused on conditioning & still are. It’s a team effort to balance keeping muscularity & creating the nice lines you want
I’m so grateful to have the guidance of @teamedge1 for so many years now because we have evolved so much together & will continue to over the years!
We are 11 days out from @sampsonproductions ace of stage & when I say I’m giving it my all still, I mean it
Even more than before because the goal in body building is not just to improve in improvement season but improve every day in some way
I measure improvements in energy, sleep, training, mindset, sprints, runs, control, ability to listen to body, relationships, pushing limits, stress management, life balance...lots of ways to improve
I believe ALL of them do add up & do reflect on stage
BUILD MORE THAN JUST A BODY
Contrary to popular anti-diet culture & common mental health world beliefs, 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 might 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‘re 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?
I’ve done it, many of my clients have & are doing it, & if I didn’t truly believe it I wouldn’t be giving everything to my mission to help others
🧠BUILD MORE THAN JUST A BODY💜
CLICK HERE to learn more about the on demand mindset mentorship platform & full coaching support group built to help you through common competitor mindset hang ups now!
Of all things your mind shouldn’t be what holds you back from succeeding in this sport💆🏻♀️
SO grateful I get to live this lifestyle, and now travel to shows again! I can’t wait to do this on an international level 1 day too!
I am so happy I got to be up there last week & I can’t wait to do it again in 13 days!
It’s awesome to finally really see the muscle I’ve built under stage lights!
Now we are focused on dialing in conditioning even more & making sure I make the most of my time on stage
I felt sooo good up there, calmer and more confident than ever but still went a bit too fast when I could have taken my time more
The more I look at these shots the more proud I am! At first I was critical but now I am really just grateful
I‘ve been living this life regardless of circumstance
My body, brain, and finances have all been in a great position to continue! So why not?!
My goal is to get a national qualification again so I can finally compete to earn a welcome into the IFBB pro league
Since my last show I’ve really allowed myself to feel emotions & work through various thoughts & feelings I was experiencing
I reflected on how INCREDIBLE the experience was and how grateful I was to be able to do this and to be living a life I love—eating, training, doing what I love supporting others, running my biz, and making a big difference all while furthering my education to expand my ability to serve, support, and advocate in this space!
What’s not to be grateful for!?
I feel SO much more detached from the outcome because I’m creating the space to remember there’s MANY reasons why I do this
Of course, when I win it’s gunna be amazing and fulfilling and rewarding in SO many ways especially because I’ve prioritized my internal validation & fulfillment
This sport calls for continuous growth & improvement which is one of the things I love so much because it keeps you PRESENT and focused
I’m so happy to be in such a clear head space ready to continue making the most of this season & honoring the person I’ve become since I very first even started my fitness journey back in high school
Change is an inevitable, guaranteed continuum so why not embrace all of it & CELEBRATE YOURSELF along the way for creating the change you want😍👏
If there’s BamBody Nutrition involved then my answer is yes
Bam gives me the opportunity to make easy macro swaps, enjoy and share yummy treats packed with protein that don’t result in a stomach ache or sugar pains, and it genuinely made a big difference in my relationship with food as I was able to comfortably make new associations with food “off” my “usual”
I am so excited to make a whole treat review video after my next show with my sister of their newer treats like the granola, Sammy, bday cake quick fix, red velvet cookie, & key lime
I am also Gunna be bringing you some awesome stuff soon with the Stefanie Antorcha the brownie boss herself so be on the lookout 👀
I was doing a podcast interview the other day for Confessions of a Bikini Pro and one of my guests asked me what I was craving post show and tbh I don’t have much food focus anymore or over obsession on food the way I used to
But I damn sure ate some bams
Because when you create a lifestyle you really love with foods you enjoy and that make your body FEEL and function at a high level, you tend to crave more of those loving actions, like giving your body what makes her feel good, for yourself more than anything
I share my bams because I genuinely believe everyone needs to try them
I am so grateful to be able to represent and support a company that has truly made a difference in my life
I could do without the family constantly asking me for my treats though not gunna lie🤣
If you’ve never tried, I highly recommend you #treatyourself and order some this month
You can even use my code “bubble” for the month of September to get a discount on www.bambodynutrition.com (when you do this, it lets them know you bought because of me and I get fed in bams🙌🏻🤩)
Reading this after September? Reach out for my discount code anytime!
Need recommendations? Message me, I love talking all things bam
Are you measuring your productivity based off of who you expected you would wake up as and how you expected yourself to feel or are you measuring it based on doing the best you could with everything you had?
Sometimes I have unrealistic expectations for myself because I am not taking into consideration the day itself or various circumstances that present themselves
At the end of the day, I like to ask myself if I did the best I could and if I showed up for myself regardless of how the day unfolded
Of course, we don't want to go into every day the same person as the day before so remembering that we can shift our state and our energy is important but not if it means we are putting a constant pressure on ourselves to be perfect or always 'high' or 'positive'
We have to remember that it is often in those raw emotional states or those days where things come up or maybe we don't feel the way we wanted to feel that, if we give ourselves the space to feel the emotions and allow ourselves to move through them, then the experience in that growth time enables us to incorporate lessons learned in those days that help us be a better version of ourselves in the future
Have you ever struggled with this or do you?
I decided to share this here because after posting these on my Instagram Story I received a good amount of messages from people that it resonated with them so I hope that it resonates with you or sparks a new perspective on success, productivity, self-judgment, and expectations.
Would love to hear your takeaways or experiences!