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Welcome to my Blog
You can’t expect extraordinary results with mediocre actions
Ask yourself: “Who do I have to become in order to achieve what I desire?”
Often times we fail ourselves because the action we are taking is not fully aligned with who we want to become
Plenty of people can be mindful of what they eat, drink loads of water, & exercise but not everyone can take it to the extreme of show day shreds
The actions MUST be calculated according to your goals
If you want to be an expert you wouldn’t neglect studying
If you want to be well-known you wouldn’t hide
If you want to be a professional in anything you wouldn’t act like an amateur
Consistency plays a massive role in what results you achieve
But if you’re consistently off your game, you can’t expect to be on it come show time
If you’re consistently on point, committed, honest, all in, doing what you need to do to get where you want to go, it becomes a habit
It’s no surprise when we put one foot in front of the other over & over & end up getting to another destination
Same thing goes with action
Draw a line from where you are to where you want to be, then determine what it takes to stay on that path
You might waiver, fall, trip up, or get lost along the way but if you know where that line is you’re never too far
I say you can’t expect extraordinary results with mediocre behavior because to be mediocre is to be ordinary
So if you want more than that, you have to give extra
It’s a simple task when we have taken the time to:
1. Become aware of where we are & where we want to go
2. Acknowledge why we are where we are
3. Love ourselves now & love ourselves enough to make changes
4. Remain self-aware throughout the entire journey;
Aware of our thoughts, beliefs, things we resist or gravitate towards, habits, people, toxicity, fulfillment ALL of it
What are you doing to get closer to where you want to be?
Want a full interactive guide on how to redefine your beliefs, develop your self-love, & manifest your way to your best most badass self?
Go to amazon & type in, “Believe your way to Badass” to order my # 1 best-selling book now or just click HERE
This pic is a throwback for extra motivation for me to keep moving in the direction of my goals💪🏻
You know when you have a meal you’re “not supposed to have” or “shouldn’t” or “don’t usually indulge in” & feel guilty or ashamed of it?
I bet you also know the feeling of sinking your teeth into a #juicyburger when you are giving yourself a free meal or indulging off your plan for a lil
In one scenario you end up bloated, guilt ridden, & lethargic & in another you are energized, motivated, & even more aesthetic!
What if I told you it was the result of your thoughts? Not the food itself
Of course there are MANY variables, especially in the case of a refeed
But hear me out
Even If you are stressed out while eating, say running late or rushing while scrolling through notifications or emails, your body is NOT able to fully prep to digest your food
WHETHER IT IS YOUR USUAL GO TO MEAL PLAN, AN UNTRACKED MEAL, OR ANY FOOD AT ALL... This is incredibly necessary for optimal health & results
I am writing an article on this for some cool publications so I can’t share EVERYTHING (yet)
But...Do you want to know what’s really happening between brain & body?
As you think positive thoughts about a burger & fries, your body begins to digest them
The hypothalamus, the part of your limbic system that acts as the air traffic control for your hormones in an effort to maintain homeostasis
as it is the connector between the thoughts you have & the response your body creates & using the parasympathetic nerve fibers it signals your digestive tract that ‘good things are coming through’
So your body becomes fully activated to breakdown every last bite of that meal & metabolize it effortlessly for you to use each delicious calorie to your body’s advantage = more efficiency, less fat storage, greater nutrient absorption
Want to know how you can apply this on any nutrition plan or lifestyle program so you can get the MOST out of every meal you eat?
I created a food relationship discovery & healing journal w/ my exact PTG process that will walk you through a daily practice that’s been shown to induce POSITIVE feelings before every meal for optimal digestion & metabolizing of EVERY last bite
Contact me for more info/to see if it’s a good fit for you right now🧠
If it even crosses your mind that you want to or should improve in an area of your life, it means that a part of you is waking up.
Honor that version of yourself and step it up!
As that higher version of yourself is awakening you’ll be faced with many challenges
You’ll question if it’s really for you, if you’re actually capable, and if it will last at all
But when you can see those challenges as a test you’ll be more likely to face them with ease
Afterall, It is testing you to see how serious you are about becoming a better version of yourself
That’s when it’s even more important to believe that NO MATTER WHAT, you are ALL IN
There will be times when the old version of you wants to come out and try to pull you back
Love that version of yourself because she showed you there’s more for you
But then remember that you are constantly evolving and it is safe to let her go
Those old stories, behaviors, and thoughts only come up as a result of fear
And when we are scared our brain tells us “GO BACK, WRONG WAY, it’s not safe here!”
But we know, sooo deeply, that this is the change that’s necessary to bring us even closer to the life we desire
It doesn’t mean you have to change everything all at once
But if before you choose to do something you Ask yourself;
“is this in alignment with the next level version of me?”
Or “what would the best version of me do right now?”
You’ll know to Only move forward if the answer is YES! Or You’ll have the next best step!
Whether that’s becoming a pro athlete, letting go of people, going to an event, quitting a job, writing a book, starting a business, or literally just becoming a person who makes their bed everyday and never leaves a laundry basket full for more than 2 days...
This all applies
I’d love to know, what’s the next level version of you doing right now?
Just because you know something isn’t ‘good’ for you doesn’t mean you know how to automatically stop entertaining it
If this were the case we would all be living a bit differently (Think of all your ‘guilty pleasures’)
We have extremely complex minds. No two of ours are exactly alike in fact. Which makes this whole thing even more interesting
You KNOW when you are doing something that you KNOW isn’t necessarily “right” for you
Having Knowledge can make a huge difference, don’t get me wrong!
So much of what I’ve learned has CHANGED my life
Of course, only when applied consistently & correctly over long periods of time
Often times we need someone else to guide us with their knowledge so ours doesn’t become skewed with the downfalls of our very protective & therefore sometimes misleading psyche
No matter how AMAZING you are at solving a problem, helping others with it or how educated you are in a subject
YOU ARE STILL A PERSON
Coaches need coaches, therapists need therapists, doctors need doctors
It’s important to know that it’s OK to reach out for help, no matter who you are
Which means you too have to make a conscious choice every day to take positive steps in the direction of your dreams
All the knowledge in the world will not be enough to make you immune to the struggles that come from being human (I wish though)
Times when you know you need to dig deeper, your mind will try to stop you because it’s ‘not safe, efficient, or important’
Then there will be moments of “weakness” where you’re doing something that definitely doesn’t move you closer to your goals & your mind will convince you that it’s “ok” & will come up w/ many ways to justify the decision so It aligns with some belief you have to make you feel better about yourself (thx brain)
Then there’s times where you only have awareness of the problem but no knowledge or idea how to change it in which case getting help should be a non-negotiable
I love to help people get as close to immunity as possible through the application of my systems & solutions to their struggle so they not only resolve it now but also have an arsenal to address if it comes up again
Want to see how we can work together to use mindset, self-love, and behavior change to make a lasting impact on your journey to achieving your goals?
Send me a message now and let’s chat😊❤️
Are we ever really “ready” for show day?
What does that even mean?
You have no idea who will be standing next to you, who will be at the table in front of you or what’ll happen that day
There’s really so much more that could work against us in the matter of moments than can work for us, if you really think about it:
-Spill over on carb up
-Have too many fats & appear soft
-Pump up too much/too little
-Miss your line up
-Forget an earring
-Hair&MU lookin wonky
I mean, need I say more? I bet so many of you could come up with other examples!
So what makes it all worth it then?
Is it the thrill of knowing things could go horribly wrong? HELL NO!! Most of us are prepared for the worst
I have never met a competitor who was really deeply inspired by the fear of something like that going wrong (that would be strange right?)
But I have met many competitors inspired by the fear of:
-Letting themselves down
-Not giving their all
-Stepping on stage knowing they could have given more (worst of all IMO)
But what else inspires us?
Beyond pain, fear, or failure?
Something so so much deeper??
I would propose that it for many, including myself it is:
Knowing we honored ourselves enough to say YES to our dreams & our goals & commit to ourselves
While saying NO to anything that could get in our way or hold us back
This isn’t about the addictive rush on stage (although it’s a big bonus)
It’s about knowing we chose, day in & day out, to commit to OURSELVES; even when it was painful, hard, & seemingly torturous
Because we knew that on the other side of that sprint, meal, posing session, or temptation was the type of self-fulfillment we would only know/feel if...
when the warm lights hit us as soon as we step out from our line backstage & the show began...
We could 100% know, without a doubt, that we gave EVERYTHING we could & did the BEST we could with what we had
THAT’S where our determination comes from
What do you think? Is that what drives you? I’d love to hear your thoughts and experiences too⬇️
What if I told you in the matter of 4 weeks your relationship with food could be entirely transformed?
What if you could get to the root of where your negative relationship with food is coming from & release the urge to binge or restrict, the guilt you have, or the patterns that aren’t moving you closer to your goals?
Jennifer is a powerful example. She came to me knowing she needed help but didn’t truly believe it would work and yet IT DID ANYWAYS🌟
Do you love food but find yourself thinking about it and obsessing over it so much that it takes over your life?
Are you filled with guilt?
Do you fear your all or nothing mentality?
Do you have an overwhelming desire and urge to binge only to be followed with extreme guilt and low self-esteem when you look in the mirror?
What if I told you in the matter of 4 weeks your relationship with food could be entirely transformed?
What if I told you I had a way for you to become so in tune with your body that the thoughts in your mind can’t control you?
What if I told you I could help you prevent a big binge session?
What If I told you that if you commit to my PTG process for even 2 weeks you’ll already have a greater understanding of the decisions you make, the guilt you have, and the way to overcome the negative feelings consuming you every day?
No matter if you are on prep or in your improvement season, this food freedom development and journaling program was built to help
It can be used in conjunction with ANY meal plan
It will deepen your self-awareness, strengthen your relationship with food and your body, and help you release guilt, understand your cravings, and feel completely empowered and in control with your decisions again?
Well, I can and this does.
4 weeks. That’s it
I won’t sugar coat this, you have to be willing to put in the work day in and day out just like you do with your training
If you’re interested, send me an email letting me know you saw this blog post and I’ll get you the options for moving forward.
You deserve peace with food, you deserve peace in your mind, you deserve to be comfortable in your body
Most of all, you deserve better than this
Woke up almost 1lb heavier than last week but in the grand scheme of life?🤷🏻♀️
I have gained, lost, & recomped pounds.
Sometimes they just come n go as they please 🤣
A pound is a pound
But I am a person
A person who is building more than just a body
So I can see the pound as a measurement of my value & worth
I can see it as a data point
I’m following my plan, trusting the process, & believing in myself
My heads in the right place, my body has adjusted well to the first 2 weeks on a new program, & I have way too much respect for myself to let something like weight on a scale define how great this day is going to be or how I see myself
Sometimes it’s better to just let go of control than depend on it
I prefer to depend on it (ugh #humanthings)
but this is just another way bodybuilding helps me to grow as an individual
This sport requires SO much self-awareness & self-assessment
Many people will blame external factors like people or the hours in their day or the weather for their results
But if they flip the switch & had a GREAT result, their story about those things would be very different
Maybe instead of complaining about how they don’t have time they’d be bragging about how they don’t need it to get such amazing results
Or maybe instead of blaming their coach or something they ate they’d be celebrating those things because the outcome they think is better is the one they got
You can’t have it both ways in the same circumstance
That’s why it’s so important to be aware of ourselves and the responsibility we do or do not take for our results
I followed my plan, I am proud
Whether that is not even 1lb up or it is 3lbs up or 10lbs down this is all PART OF THE PROCESS
When you take the time to adjust, your body will too, even if it isn’t going how you wanted or expected it to, you need to be okay with it
Because you can’t always control an outcome, but you can control your actions & adjust accordingly
You can take full responsibility by doing what needs to be done & trusting the result will come
But don’t blame someone or something just because something appears to go wrong by your own standards
For Mental Health Awareness month let’s recognize what an industry built on being strong & healthy shys away from..
That many of the happiest, healthiest, most put together looking athletes and competitors struggle with some seriously dark demons
It’s time we change that.
First things first, we can’t rely on a new protocol to make us feel better about ourselves. Period.
Yes your diet can and does impact your mental health and how you feel but if you’re struggling with your mental health in regard to your relationship with food and your body, a new program is not going to cut it
Essentially, telling someone who has any problem with food to just change the way they eat, won’t cut it
This is why in extreme cases someone can be diagnosed with an eating disorder
And by disorder they don’t mean the way the food is plated
Yes, training is a powerful tool for relieving anxiety and helping us sleep which ultimately creates better hormonal health and naturally greater mental health
But if your relationship to your body does not support your mental health, the program might as well be considered only physically beneficial (even that is questionable but will save for another day)
SO WHYYY are psychological related problems being treated with physical bandaids?
Honestly? I think because this industry, this sport of bodybuilding itself, doesn’t have a ton of people who are actually providing real tools, systems, or processes for athletes to develop and maintain a healthy relationship with food, their body, and their goals.
Until now 😉
With a combination of my own personal experiences, the personal development programs I’ve been part of, the hundreds of women I’ve coached worldwide, and my Bachelors Degree in Psychology, I’m very confident in the PTG Process I developed SPECIFICALLY for competitors
Want a lil taste? or know someone who could use the help?
Click here to sign up for the 7 day coaching post show series for making peace with food, your body, and your goals
See you in there soon😍
It's All Perspective, We can Define Anything, Even Ourselves; a Recent Check-In Photo I debated on sharing and Why
I’ve gone back and forth on posting this but then I kept finding myself looking at it & decided I would!
I’m really proud of myself and this body and want to show more of it even at this stage now 🙂 and I’m especially excited to see how my posterior chain has changed over these 6.5 months of killin them😎
This was my most recent check in photos I sent to my coach last Friday and I’ll be taking them weekly for a bit
I really like my shape right now and have been loving that I look in the mirror and just feel soooo confident!
This is despite the fact that I don’t have as many lines and cuts as I’d like, but it’s just not the time and place for that right now
Even though I am 30+ pounds up from my last stage weight and my body fat % is much higher, the distribution of my weight hasn’t been too bad and I feel great!
Right now we are doing weekly check-ins because my coach is super conscious of my health and how my body responds right now
I’m really committed to the plans he is giving me because it is very important to me that we learn what works for my body so I can have a successful prep moving forward & create longevity that I want
(why would I rush something I love?)
There’s really no set “goal” right now other than exactly that, just see how my body responds and to what then we can look at all the plans I’ve tentatively set 🤣
My body has been through a lot and honestly, there’s absolutely no need for me to justify or explain any of it
I’m over that at this time
We are all on our own unique lil journeys and everything we are going through and experiencing is perfect for us right now
I’ve learned from, conquered, and overcame many battles that originated in my mind
Because everything we face is really a blessing no matter how painful it is and how little we want to be facing it
It’s in our power to give these experience power. The good and the bad.
Someone might think a bird is annoying in the morning and others love to listen to their singing upon waking
It’s all perspective. It’s all what you make it to be.
And the best part is we get to define ourselves too😊❤️🙌🏻
To say I miss this would be an understatement but to say I’m ready for it would be a lie
Prep is a full-time commitment and although it is not extremely different from my ‘normal’ day to day life, it’s just a different level of investment
I don’t take prep lightly and I feel this mentality is harmful for some but helpful for me
By seeing prep as a serious commitment, I then feel personally More responsible to take it more seriously
Which is probably why I am able to be 110% in and have never struggled to follow the plan perfectly
Why then am I not ready to recommit to a prep?
Well it’s crazy because mentally, in regard to food and my body I’m in one of the best places I’ve ever been
Really the perfect place to start a prep from given it would be out of pure love and passion for the sport and my goals not for the physique changes
But my body is not in a place to prep again YET!
I also am soooo happy bc this year my family is taking some trips together and it’s been so long since we have done that so I feel super blessed and grateful for what’s to come
While I can prep when traveling, it’s not my fav thing to do. I prefer to be a hamster in a wheel on prep. I don’t want any new variables comin in. Blinders on
I made a post to update more on what’s goin on right now and what my goals are that I’ll share tomorrow.
Honestly though, people who love the stage but can’t get off it won’t win like the people who love the stage yet know when it’s time to walk off for a bit and make positive changes
I have full belief that my time will come again and I believe even stronger that my body will support me along the way
I believe that my best is yet to come and is coming because of what I’ve been through and where I’m at now
I see every aspect of this as a gift & a choice
There’s a picture I took after my show in 2017 that I snapped to some of my Snapchat bffs & it included “I feel like myself again”
This sport didn’t cause my problems, it just revealed the problems that I already had and those that I am capable of solving
What’s something this sport or a passion has taught you? I’d love to hear