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!
Eating mindfully is very different than just eating whatever
Sometimes I struggle with saying it’s “irresponsible” eating because “food is food” right?
Well to be honest, no
Overtime we learn what makes our body feel best
Eating mindfully is not about eating whatever we want because “there are no bad foods”
It’s about tuning into your body’s needs
So when you go out to eat, go on vacation, or are on the run
you’re not just reacting to what’s available to you
but you’re making choices based on what’s necessary for you
Whether that means you pack food, ask for some changes when they make it, or you just eat what they have and listen to your body without stressing it
Mindful eating has many principles
Very similar to intuitive eating
Eating has become so damn complicated and as athletes it actually does matter what we eat and how much of it we consume
It would be very irresponsible to just eat “whatever” with no regard for your body
It would also be very irresponsible to eat excessive amounts of what your body loves
It would be irresponsible to cut out a whole macronutrient or not consider your micronutrients
Making mindful choices shows that you’re taking personal pride and responsibility for how you feel
I recommend setting one goal for yourself to become more mindful wii your eating this week
Whether you follow a plan or not, this can help you
Just choose one thing. Maybe that is turning off your tv when you eat or it’s choosing to get lost in the taste of it all
One step today, master it, then take the next 😊💜
I JUST WANT YOU TO KNOW THAT YOU ARE FRIKKIN AMAZING, FANTASTIC, STRONG, and CAPABLE
NO MATTER WHAT YOU ARE GOING THROUGH, STRUGGLING WITH, or HAVE BEEN THROUGH
YOU ARE ONLY GETTING BETTER WITH EACH DAY THAT YOU ARE FACED WITH NEW CHALLENGES AND REWARDS
YOU ARE DEFINED BY YOU AND YOU ALONE
SO IT IS OK TO DO THINGS DIFFERENTLY, BREAK THE MOLD, START OVER, KEEP GOING, FAIL, & DO YOUR OWN THING
JUST WHATEVER YOU DO, DO EVERYTHING OUT OF PURE LOVE FOR YOURSELF AND YOU WILL BE JUST FINE
EVERY PART OF THIS MOMENT IS PREPARING YOU FOR THE NEXT ONE AND THE NEXT ONE
JUST GOTTA BELIEVE IT IN YOUR BONESSSSS THAT YOU DESERVE WHAT YOU MOST DEEPLY DESIRE
IT ALREADY EXISTS FOR YOU TOO SO KEEP MOVING TOWARD IT
love u ❤️
If mindset is the all powerful tool we attribute “everything” to, shouldn’t we ACTUALLY work on it?
I’m about to let some of my savage out...
If your coach tells you they “handle your mindset” ask them, “how?”
I am not surprised when I hear stories of “my coach said they’d help me with this but it’s still a problem”
To which I say, “what have they had you do”
*crickets* followed by explanations like
Just being told to Stick to the plan, being cheered on, having someone to go to with your dilemmas or insecurities to have them say “you’ll be fine trust me” or “it’s normal to feel this way” followed by nothing
That it Is NOT mindset work lol
If they don’t have a process, a system, a background, or knowledge in really digging deeper with you
Then their only your motivation, accountability, and support
AND THAT IS OK, we all NEED that and many of our physique coaches are AMAZING at that
But if you really want to take it to the next level, you’ll see the value in having someone in your arsenal who not only helps you identify where the root of your challenges are coming from but also helps you to solve it using a specific framework
Plus it’ll make your coaches life easier too
Do you really think you’re giving “everything” you got when your head is still filled with BS stories, doubt, shame, guilt, fear, trauma, stored past experiences, negative thought patterns, toxicity?
I sure as hell don’t think so
This is not to say that you NEED this
But it sure could make the difference when it comes to;
Achieving your goal
Having an enjoyable experience along the way
Staying on top of your game even when there’s no date on the calendar
Loving your body and yourself throughout the process
You get the point
If you’re serious about addressing your mindset, whether that’s for the relationship you have with yourself or food or in achieving your goals or your life in general
And you don’t want that to be what stops you from fulfillment
Then contact me now. Let’s see if I can help you, then we address how that looks, & we’ll take it from there
Not many people know this since I don’t share much bc it doesn’t really matter to me
But I have a feeling this will help someone who needs it
I was 114lbs the day before my last show, I’m now 156lbs apx 10 months later
I didn’t gain a ton of that weight post show, It’s been very gradual
This off-season has really allowed me to build on my shape
It’s helped me become healthier w/ a consistent menstrual cycle for almost 6 months
It’s given me more strength & muscle
It’s freaked me out sometimes too, don’t get me wrong I’m like holy shit I have to lose weight to get back on stage
Then I’m like I don’t really care because I’ve learned more than I could have ever possibly learned without going through all of this, Now my next prep will be even better because my coach & I know / are always learning more about my body
In all honesty the number isn’t a huge concern to me or my coach right now
It was like my body was fighting me regardless & when I surrendered & just controlled what I could she found her place
I’m eating on plan, I’m kicking ass in the gym, I do about 30 min cardio daily which makes me feel good especially because I’m pretty sedentary otherwise, & I am so happy with how I look
I have been this weight in the past but never looked like this
I didn’t have the booty shelf, or a slightly visible glute ham lines, I didn’t have striations in my shoulders or as flat of a stomach as now
The reason I never posted about my “weight gain” is because it’s literally just numbers to me at this point
Weight was the LAST of my worries, I had so many more important things to think about than that
But it’s still a metric & it’s allowing me to share that you can be happy with yourself REGARDLESS of weight
Some will say I rebounded but I didn’t
I did what I had to do when I had to do it, I had minor slip ups but overcame ALL of it & here I am
It’s all good, just part of my journey
Be as consistent as possible, keep the vision in mind, & accept, love, & appreciate yourself & your body along the way, you’ll get ‘there’
It’s not always when you want but it’s all in perfect timing
ALWAYS BUILD MORE THAN JUST A BODY ❤️💪🏻
Can you see the difference?
I have been so grateful to work with a handful of bikini competitors in the past few months
and see them completely transform their relationship with food or begin laying the ground work to continue to heal it
It has been so fulfilling for me to witness the breakthroughs and I’d love to help you do the same
Many of us don’t know where to start when it comes to our relationship with food
A lot of time it reflects or affects in our relationship with our body and our goals too
I have a few different modalities for working with my clients
Using my very own PTG process within my food relationship journaling and discovery program in conjunction with 1:1 coaching and support, I’ve experienced success with every client
Which is a HUGE testimony to them and their commitment to improving!
I love working with competitors because they are:
I do not give you a meal plan, that’s your coach’s job
I do not tell you to “just stick to the plan” that’s not going to help you & chances are your coach already told you to do that & it didn’t help
I do not make you change everything about your lifestyle
I do not judge you, belittle your experience/challenge, or tell you it is ‘made up’ or ‘a sign of weakness/lack of discipline’ - stories I’ve heard break my heart
Everything we do is focused on the combination of psychology, personal development, mindfulness, and action taking
We apply knowledge and systems to create breakthroughs
If you’ve been curious about what it’s like to work with me or if I have spots available, Contact Me Now
I do have openings and am ready to help you
First I make sure I can help you, then we discuss how that will look in a way that’s best for YOU ❤️❤️
Many of my clients come to me hoping to find a way to stop giving so much power to the scale or numbers altogether
A lot of them weigh themselves first thing in the morning, every morning or multiple times a week
Or they did and have since gotten sick of how it makes them feel so they’ve stopped
But then of course checking the mirror for a flat stomach every time they walk by can be just as upsetting for them
We like having physical/visual representations of change and progress
But if those things are taking precedence over our true values in life then it can lead to mental distress
(So many reasons why it’s important to have values but I won’t even get into that right now)
The point here is, if you do these things RIGHT when you wake up, especially when it already has a lot of power over you,
then it’s going to increasingly become a metric for your mind as to how “successful, worthy, capable, etc” you are
So, keep a note card, journal, sticky pad, or paper by your bed so when you wake up you can complete these 3 things BEFORE checking the mirror or taking your body stats
Honestly, even if you don’t weigh yourself every morning or obsess over how your body looks, this ritual will change your outlook on yourself and your life
Don’t forget to save this post to refer back to each morning or screenshot it so you don’t get distracted by social media 🙂
If you haven’t watched the live video Breena Martinez IFBB Pro Bikini And I did on IG yesterday it starts on my page and ends on hers! It was a full on seminar really!! We’ve gotten incredible feedback so far! Hope you Enjoy😍
P.S. I was wondering...
if I told you I created a downloadable ‘card deck’ that had 15 actionable coaching steps, 15 affirmations, & 15 introspective question prompts for
personal development, food relationship, body image, self-love, etc.
all made for both improvement season and prep to refer to at literally ANY time would you want them?
Let me know by commenting ‘card deck’ with a cute emoji or something below 😎
I’m going to release them very soon but Want to see some hands raised to know who to send them to first🙂 ❤️⬇️
Everyone and their mother had something to say about my weight, size, and body
It was like as soon as I gained a little bit of weight or was bloated or didn’t look show ready everyone wanted to ask me what happened
After my last show almost a year ago I was feeling VERY off with myself
My body wasn’t really responding well to anything I ate even the things that have been in my diet for over 5 years
I had to change up a lot of things pretty quick in an effort to get my period back
I was pretty depressed thinking I may not be able to have kids or compete again because I was told I was in menopause
and I had some binge episodes that I wasn’t proud of
Add on top of that having a very skewed view of my body, feeling lost, and comparing myself to others
We had a recipe for disaster
It didn’t last long thankfully because I had all the tools and knowledge to address it but damn it was still a big learning lesson
Considering I actually HAD to do something about it when I didn’t think I’d ever have those issues again
But that led me to develop new methods and I’m SUPER grateful for it because It helped me find my BIGGER purpose (I swear that’s why I had to go through it all)
Anyways, I went to the gym and people would say some rude things about my body like
“You look wider”
“You are getting bigger”
“How much weight have you already gained”
But I couldn’t blame them, I conditioned them to think making comments about my body all the time was fine/normal because when I was on prep I ate that shit up ;)
“leaner, muscles, veins, wow, looking amazing...”
So why was I so upset?
Because their words were a reflection of how I felt about myself so I twisted and changed their meaning to fit the negative narrative in my head
I legit hid in the spin room one night and cried and cried and cried on the bike because despite my efforts my body was fighting me and I had to just LOVE her anyways
That sucks to admit but I hated it
And ironically I was much lighter based on the scale, much leaner based on the body scanner, and much tighter based on how my clothing fit than I am now
BUT THAT DIDN’T MATTER
How I felt about myself, talked to myself, and treated myself dictated how everything else went
But like I said, I learned more, even committed to more of my psychology studies to the exact problems I was dealing with which helped a lot and I PRACTICED WHAT I PREACH
Now? If someone comments about my weight, size, or body at all it doesn’t impact my day as dramatically
If it’s a compliment or a weird question or statement I just say something like:
“thank you so much for noticing”
“yes I feel so much healthier & stronger I can’t wait to be back on stage but now isn’t the time”
“I’m focused on building muscle right now so it’s awesome to hear that!”
Or if I wanna really make them think I just say “i know isn’t it awesome! I’ve had my period for 5 months in a row now!” Lol
And sometimes even “I’ve been so proud of myself I’m taking such good care of my body and she’s loving me for it”
Any of these work for literally anyone could say to me
I still love being told I look amazing. But now I feel like I look amazing which means what anyone else says won’t further validate or devalidate that because I’ve already decided that I’m feeling good about myself right now
That’s the key, making peace with ourselves so our actions that follow are loving and move us forward and things like numbers or comments can’t ruin our day
If you haven’t listened to the latest episode of confessions of a bikini pro podcast it is the first coach’s week feature starring Adam Bonilla and he announced that I am his go to coach to refer his team to for all things mental in this sport now which is absolutely AMAZING
I feel completely honored that one of the best in the industry sees my value and knows what I can bring to the table for his girls
I use my exclusive PTG process that I developed to help competitors through the mental demands both prep and the improvement season can bring
Want a taste of it?
Click here to get access to the: FREE POST-SHOW BLUES COACHING SERIES
I’m also developing something insanely awesome for competitors right now and on top of that I’m about to release something pretty cool. All for free now to see what you guys think
in other words, Stay tuned ;)
SOCIAL MEDIA CHECKLIST FOR COMPETITORS (& really anyone) [save for future reference]
I know I’m not the only one who has scrolled through hashtags of girls who are the same amount of weeks out as me
Or spent too much time looking at cookies
Or allowed my feed to become ridden with low vibes
Or just mindlessly scrolled only to feel like I’ve wasted time
I’ve become extra aware of the way I use social media to make sure it is healthy and adding to my life rather than taking from it
This awareness came to me after asking myself what I might regret when I’m 80
I thought, all the time I spent on social media instead of going outside or doing something productive or seeing something new!
So, Thought I’d make a little checklist compiling a lot of the things I’ve done that have helped me on and off season to keep things healthy online
Plus, social media is AMAZING and I love it and have made many great friends, learned a lot, shared a lot, and have grown a lot of my business through this
So it’s best to keep it around but mindfully
I’ve got most of these down myself except for the 5th one which I’m improving on
I’d love to hear which one you think will be most beneficial for you or other competitors
Maybe I’m missing something?
Comment your best healthy use of social media hack so we can all benefit😊💜⬇️
I can’t be the only one who questions the integrity and intention behind posts that contrast ‘miserable while competing’ to ‘happy and thriving not competing’
This may ruffle some feathers but competing isn’t the reason someone is miserable just like not competing isn’t the reason someone is happy.
Literally, take out that factor of that person’s life and I guarantee you there was so much more going on for them.
I think it is really sad actually. To blame competing for the inner pains we have is like blaming your car for running out of gas.
Fill up the tank, you don’t run out of gas. Do the inner work and healing, don’t feel miserable (AT ANY TIME OF YOUR LIFE OR SEASONS OR WHATEVER!).
It is especially sad to me because I was actually once this person who couldn’t face my own demons and instead offloaded the heaviness of the pains I needed to overcome by just saying, competing created my problems.
Competing was a mask for me at first. A way for me to have a reason for my behaviors and thought patterns.
If I compete then it is okay to say I want to change my body, or that I won’t eat something, or that I have to workout more.
If I compete then I will be too distracted to face the real shit going on in my life.
If I compete then I won’t have to explain why I don’t want to go out, feel sad, or am hiding.
But now, competing has been a life changer for me. It truly opened my eyes to what needed to be healed, learned, and experienced.
How could there be such a contrast though? Because my mindset is different now.
I went back into competing with a healthy mindset and it acted as an addition to my growth journey, not a mask for the wounds I didn’t want to face or heal.
Its not their fault though.
I mean, I didn’t realize how much needed to be healed until after my first show. And even then, I BLAMED competing for my problems.
But then I turned my ego off and asked myself what was really going on. I let my guard down for myself, I opened up my mind, I actually went into the pains and it was only then that I took PERSONAL RESPONSIBILITY.
No one forces you to be miserable on prep, chasing the approval of judges (which apparently many of these girls say was driving them crazy to which I say, there should have been a deeper reason), eat or train a certain way.
Literally no one except for you.
You chose to let your vehicle beep at you for miles and you ignored it until it crapped out on you and now you are pushing it up the damn hill blaming the town for not having a gas station closer, blaming the car for not having a bigger tank, or blaming anything you can to not have to admit that, ‘I should have seen what was needed, stopped, and refueled so I could keep going in whatever direction I need to’.
Competing is not the reason or the solution. It is simply a part of the equation.
If you are considering competing but scared because of those posts, take it as a warning to do more inner work BEFORE you commit to a show.
If you have competed and feel that competing made you miserable or sad or have a horrible relationship with your body or food, I urge you to do more inner work and healing. It’s safe to take responsibility, and it is freeing.
If you are competing or prepping right now and nervous that you are feeling miserable, find a new way, see if there is something else you are chasing, and be willing to take a new path or pull over for a second.
If you are competing, on prep, or even in your improvement season and have taken responsibility for the way you feel but know you still need to do more inner work from what has been revealed to you, do it, you deserve to.
Regardless of where you are, inner peace is possible for you. Contact me now to find out what might be the next best step for you on your own inner growth and personal development journey. I have been there. I get it. You can come out of it too!
When the cravings hit it is like an automatic weapon firing warning signals that guilt will follow.
You have been thinking about the Reese's cup all day and that is all you want.
You have done all the inner work required to know if the craving is real or not.
You have gone within and discovered that yes, you really do want the Reese's and no it isn’t because of any void in your life or memory from your past that you are looking to experience again.
You are faced with some choices.
1. Hold off, be good all week, and have it on your cheat day.
2. Have 1 and call it a night knowing you satisfied a craving and 1 was all you needed.
3. Have it and allow guilt to flood your system
Ugh, but having a Reese's cup is bad…I can’t have an Oreo on a Tuesday night…no way am I going to have another tablespoon of peanut butter that would throw me way over on my macros!
Guilt and shame overcomes us before we even make a decision. But it doesn’t have to
I remember when I first started my fitness journey I thought having a cheat meal or having a cheat day was ‘all I was allowed’ so I would literally HOARD my cravings up to that day and before I knew it was bingeing on a single meal eating way more than I was comfortable with because
'I was good all week and never get this stuff’ or ‘I can have as much as I want because it is my cheat day’
I would legit gorge on the food like it was the last time I was going to have it.
No one my size really needed to eat a row of Oreos, half a jumbo pizza, and endless chips and salsa. But I was committed. And for what?
I was never consciously aware of this problem. I thought it was the solution, the thing everyone did, the way to my best body. but damnit it was messing with my head.
Demonizing food that wasn’t on my plan 6 days out of the week to then abuse my body by shoveling it down my throat in a single day.
It actually didn’t become apparent to me how toxic of a mindset this was until after my very first competition in 2015 when I gained 30 pounds in 3 weeks having a full on rebound.
I asked myself what I REALLY needed.
I was guided to let go of the NEED for control, not let go of control entirely but understand and release my need for it.
I began eating more intuitively, listening to my body, and definitely stopped having ‘cheat’ meals or ‘cheat’ days. This was a VERY hard mindset for me to break.
It took me MONTHS.
But something helped me to immediately shift this.
I know my personal values and among them is physical health, fulfillment, and peace of mind.
None of which was coming from the behaviors I had.
Knowing my values led me to ask myself what is aligned with my values, truly, for my current circumstance and needs?
I thought back to a day when I was at yard house with my family and I literally stuffed myself so full I felt sick and I would say;
‘it's okay because I won’t eat the rest of the day’ or 'I will just do more cardio tomorrow'
and when I thought about that I remember thinking how silly it was to feel the need to fit it in ONE meal versus just eating throughout the day and treating myself when I ACTUALLY wanted to.
Then I thought about it more, one huge meal could literally throw me in a surplus, throw my body’s digestion way out of whack, and mess with other aspects of my physical health.
Which then led me to the very stream of thought in my conscious reflection that was:
'one now, is better than 10 later’.
After that, I didn’t have any more cheat meals or days. I started feeding my body because it deserved to be fed and if it wanted an Oreo cookie on Tuesday night, I ate it.
And so weird…I didn’t die, I didn’t get overwhelmed with guilt, I didn’t feel like I was ruining myself. In fact, I felt like I was finally free.
Plus, now if I have a bag of something that might not be as nutrient dense, it is a very conscious choice and not because of a binge!
My food freedom journey felt like it was finally at its peak.
I committed to my needs for the first time, let go of preconceived beliefs and thought patterns gifted to and accepted by me from others, I let go of the need to control but honored the benefit of controlling what I need.
I spent nearly 2 years doing this along with lots of work on my body image, mindset, and other personal development.
Then I felt truly ready to get back on stage.
Yes, there is a different kind of commitment required as a competitor, especially when on prep, but to have a successful prep or improvement season fueled by love for ourselves, our relationship to ourselves and food must be a priority before anything else.
Do you know it is time for you to improve your relationship with food but you don't know where to start? Have you been stuck with thoughts about food that are draining you or keeping you from truly enjoying this lifestyle?
Contact me or DM me on Instagram and let me know what's going on for you, we will chat about your current situation, see if I can help you, then discuss how that will look.
I have two programs focused specifically on improving your relationship with food.
One is my Food Freedom Academy and the Other is my Food Relationship Journaling and Discovery Program (this one was built with competitors in mind).
Let's chat about it! I also have my 1:1 coaching programs as well. Regardless, I am here for you and if you feel called to work together, I would love to see if it is a great fit :)
I also invite you to watch this recent video I made with some of the simple and effective mealtime rituals I share within the programs and coaching I do to help improve and increase awareness about your food relationship.