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!
Man, I love so many of the products that are labeled this way but I just can’t STAND these types of adjectives for food!
They are perpetuating unhealthy relationships with food as it suggests that other forms of the food are BAD or WORSE
It also suggests that in order to get rid of food guilt, you just have to eat this instead of that
But guilt doesn’t discriminate. Many people fear foods that to most people wouldn’t be fearful of at all
NO FOOD, MENU ITEM, or CHOICE SHOULD BE GUILT RIDDEN
I’m talking to you guiltless grill, & skinnylicious menus🤦🏻♀️
Guilt can be experienced from eating any food. It depends on the individual’s identity, beliefs, experiences, conditioning, etc.
Guilt is a psychological phenomenon which becomes present when we act outside of the way we think we should based on our identity and definitions of it
I rarely talk about Diet Culture because I find that those who speak out against it go to insane extremes & I’m way more moderate believe it or not🤣
Diet Culture is changing our choice on foods we eat from “because my body needs, wants & will benefit from this” to “because it is going to make me look better & I won’t have to feel bad about it”
Most people feel bad about it because they think it’s the reason they look the way they do, or aren’t achieving results, or can’t fit in their clothing or because that’s what they ‘should be’ choosing or so & so chooses / recommends
You CAN eat a brownie & not feel guilty
You can eat a protein treat & feel guilty
It’s about the driving force to eat in the first place that determines how we will feel after
If you want to get rid of guilt, feel ‘sinless’, & make a choice that influences your body shape
BECOME ONE WITH YOUR BODY, LOVE HER
The more you love your body the more likely it is that you’ll take loving, nourishing, healthy actions for her
We are shutting down our ability to communicate with our body because we make more decisions based on her shape versus her function
This marketing reinforces the belief that less is more, dieting should be perpetual, & our shape is more important than our function
Burn the rules, nourish your body for her health & function, & TRUST HER
If you are competitor looking for support with your relationship with food, apply for my program here: forms.gle/oPTQECaRQbPEeZYB9
If you are not a competitor and are looking for help finding food freedom you can enroll into my 4 week food freedom academy here: https://celeste-rainsturk.clickfunnels.com/foodfreedomacademy
Show day is a beautiful culmination of everyone’s dedication and commitment to their goals
But prep is a beautiful creation of new versions of ourselves, new levels, new challenges, new lessons
Both are incredible but show day is so much more rewarding when our prep was fulfilling
Find gratitude for every aspect of prep. Every meal, every sprint, every rep. It all matters and it’s all there to teach you something or help elevate you
Of course, only if you choose to see the lessons, face the challenges, and push beyond your functioning normal to create a new one
Which isn’t really possible without mental conditioning beyond what naturally occurs in the gym or at work with all the yummies surrounding you
That stuff becomes so much easier to move past when you’ve already dealt with other demons taking up space
It also is easier when you’re reinforcing new beliefs and choosing to pre celebrate your accomplishments and recognizing your blocks and limits then breaking them down until they become your strengths
The thing that has always helped me the most is having a daily ritual, investing in mindset mentors, increasing my awareness, and making a conscious commitment every day to work on my 🧠
Because whatever is going on in there is going to show up everywhere else. & come time to step on stage, you don’t want to be bringing those hurdles with you
What do you think? Do you agree?
I created a competitor card deck that includes affirmations, question/journal prompts, and next level action steps
It’s completely free for you to download and perfect for you if you’re committed to bringing your mental game up another notch 😍
Click HERE to get yours😊
I love seeing everyone using them!! So frikkin cool👌🏻
PS I am working on something so exciting for competitors and if you watch my stories you’ve seen some BTS of it but I can’t wait to show you the entirety of this project!
LITERALLY BITING MY TONGUE I need a muzzle or something to keep this secret in lol
I will say though, there’s absolutely nothing else out there like this for competitors🤫
I hope one day you believe you can eat whatever you want when you want with no limits
I hope one day you believe your body is amazing and powerful at any size and shape
I hope one day you believe that there is no validation greater than that which comes from within
I hope one day you believe that you are defined by what’s inside of you and how you radiate that out
I hope one day you know that giving yourself the opportunity for freedom gives you more control than any restriction ever could
I hope one day you wake up and choose what YOU want for your life, your body, and all of your goals
I hope one day that because you know all of these things, you finally start to choose only the foods, movement, words, thoughts, and beliefs that make YOU feel your absolute best
And every choice will be fueled by pure love for your whole self, and create real freedom and presence within you when you do
YOUR BODY WILL ALWAYS LOVE YOU. YOU JUST HAVE TO LOVE HER BACK!
When you give your body & mind space to recover they will always come back stronger for you!
Sometimes it’s hard though, to let the body adjust as you make changes
Especially if you’re in the phase of improvement season & gaining some weight or even intentionally changing your lifestyle which might lead to weight gain
But it’s important to remember that as you care for your body, she needs time & space to care for you!
Let her grow, let her find a new normal, let her get comfortable
Fighting her is the LAST thing you need to be doing
If you had some binges or overeating days, don’t punish yourself, instead work on your mind
If you don’t always love what you see in the mirror, don’t try to change everything to fit a “better” mold, focus on gratitude for what your body does for you
If you don’t like the way your clothing fits, don’t be hard on yourself & call yourself a failure, just know that it is temporary & even if it isn’t, you can donate & buy new
If your body isn’t giving you the health you’re working so hard for, don’t give up & say nothing works, reframe your thoughts to believe in your body’s ability to respond & heal. Make sure you’re really doing everything you can for her
If you find yourself comparing yourself to all the other girls who “don’t have these problems” remember that everyone is always learning about themselves & growing in some way shape or form & your own truth is ALL that matters
If you feel like you’ll never be lean, tight, or on stage again remember that there is so much more to life than that & your health, or your building phase is required to come back better
She is not fighting you
She is not holding you back
She is not your enemy
But maybe you are fighting her, holding her back, & acting as her enemy
It’s ok to take a step back! I did & I’m so happy I did. I love my body in new ways, learned more about her, & now she is responding so well to being back on a prep!
YOU ARE GOING TO BE FINE! Trust & Let Go!
Need support post-show? Want to feel amazing about yourself no matter what? Contact me now & we’ll see if & how we can work together to make that happen❤
IT IS OK TO HONOR YOUR BODY POST-SHOW
After my last show my body was so unhappy with me
I did over 1.5 year of prepping and the moment I was done she was like FEED ME, WATER ME, GIVE ME LIGHT & I had a major shift in focus
I needed to get health back in order to be able to continue competing
I didn’t need to rush to the next show & I certainly wouldn’t improve if I kept doing this
SO I STEPPED OUT OF THE COMPETITOR IDENTITY
The identity that told me I had to be super lean, eat a certain way, train all the time, be 100%, do x cardio, and never take extra rest
I stopped ignoring my body’s signals & began honoring them
(afterall they’re there for a reason and the more we ignore them the more out of touch we become w them)
I ate A LOT more, stopped doing cardio completely unless it was like a nice stroll or hike that destressed me, rested when I needed it, put sleep first, and didn’t become so hyper focused with how I looked
I didn’t check my body in the mirror everyday as much as I checked how my nails grew or if I was bleeding yet
I thought less about what everyone else was doing or getting ready for or how their reverse diet was going and started focusing on MY needs
We get so caught up in this sport that our mind begins to detach from our body instead of working as a team
As soon as I was faced with harsh realities of not being in a healthy spot hormonally I decided it was time to do something
MY HEALTH WAS MY PRIORITY & THAT IS OK!!!
IT IS OK (and possible) TO;
•NOT LOOK SUPER HUMAN 24/7
•EAT A COOKIE WHEN YOU REALLY WANT ONE & NOT FREAK OUT ABOUT IT
•ELIMINATE EXTRA STRESS IN YOUR LIFE (like too much cardio, artificials, or perfection)
•EAT IN A SURPLUS
•NOT FIT THE MOLD WE CREATED ALLLLL THE TIME
•LOVE & BE LOVED BEYOND WHAT THE WAY YOUR BODY LOOKS “SAYS ABOUT YOU”
& all of that is probably exactly what you need
I didn’t get my health back, feel amazing about myself, & have an incredible relationship with food, my body, & my goals by doing nothing
Sign-up for my Free Post-Show coaching series to make peace food, your body, & your goals by clicking HERE
In emotional eating, it doesn't matter if it’s a whole lot of salad or a whole lot of cookies, food is not meant to fill voids, it is meant to fuel our body
While food can definitely add to the fun or be a part of it, food should not be:
Our safety, satisfaction, or relief from something negative occurring within or outside of us
Food should be fuel to get you through the day from an energy, health, & quality of life standpoint
Fueling from your body from an emotionally charged decision with the thought that it is going to solve a problem does more harm than good
SO HOW DO WE ADDRESS THIS?
➡️Think about the food you are eating as you eat it. Where did it come from? What is it made of? Who made it? How was it made?
➡️Think about what the food does for your body/health. Does this energize me? Does this help me prevent disease? Does this promote a healthier gut? Do I feel good after I eat this?
➡️Think about WHY you are eating the food. Is this because I am hungry? Is this coming from a emotion? Is this because I am celebrating & feel I need to gorge myself? Is this because of the people around me? Am I eating this because I want to?
➡️Be present for every bite. Am I enjoying this? Savor it, Chew it longer. Don't think about the next bite until the first one has been finished. Slow down
➡️Respect, Love, & Appreciate yourself before eating
➡️THIS IS A MUST! ADDRESS THE EMOTION. Don’t ignore it. If it’s there, & it’s making you eat, it needs to be recognized & truly released
Usually negative emotions come up because a lesson has yet to be learned from a situation which you may not even be aware of yet
Negative emotions are there to protect us, appreciate that then recognize where this negative emotion is NOT serving you & choose to learn the positive lesson and form a new belief
Struggling with your relationship to food? Apply to my Food Relationship Healing & Discovery Program and we can see if and how it can help you
I’m accepting 4 more clients into this program this month as I’m building something amazing & need to give my all to every person I’m working with
Can’t spread myself to thin 😊 APPLY NOW HERE💜
Can’t stop eating after your refeed meal? Save this blog post or screenshot the infographic for your next one!
Before a refeed, cheat, or free meal it is important to set a positive intention for your meal and how it will be used by your body
It’s important to really listen to what your body wants and needs. Don’t have a donut just to have one, refeeds are a good time to ask your body what she really really wants. You may be surprised by her answer!
A common thing that comes up though occurs AFTER the meal. Where many people can’t stop snacking, eating, or thinking about food
Following this infographic is a good place to start
But I want to touch on the very last bullet on the list
Many of the competitors I work with on their relationship with food who struggle with this tend to have some things in common
A- they never let themselves have certain foods so when they get permission they go ham
Solution: incorporate more of those foods in your weekly diet. Talk to your coach about it or work it in. If you’re in improvement season you have more wiggle room usually
Reasoning behind this? If you know you can have a bag of chips every day, chances are you won’t want them as badly
Amazing how many of us are conditioned to think the path to freedom comes with more restriction🙅🏻♀️
B- they are feeling emotional. They feel like they over did the meal so they start to feel guilty or ashamed and say well “f it then” and eat more
Solution: have a set of rituals for before and after you eat it makes a HUGE difference & is worth the time and energy investment
(if you want ideas I made a video about it but the best of em are in my food relationship healing and discovery journal program. You can apply for that program HERE or email me back for more details)
C-They haven’t had it in foreeeverrrr. Similar to A except this is usually something they realize has been so long since they had (often times from childhood memories)
Solution: see A solution again anddddd go back to B as well. Reflecting on where the desire might truly be coming from is a good start
Is this something you’ve struggled with or do struggle with?
Let me know if this post is helpful for you💓😊
How Brittany Stopped Binging, Night Eating, & Negative Body Image to Finally Make Peace with Food and Her Body
I remember when my client Brittany first came to me a few weeks after stepping off the Arnold Amateur Stage.
She messaged me opening up about what she was experiencing post-show and how much her mind was really getting the best of her.
Brittany expressed how unhappy she was with herself, how she didn't feel comfortable in her own skin or with the weight she had gained and how she was eating post-show (binging, restricting, thinking about food alllll the time). She was terrified of gaining weight and becoming the 'bigger girl' which she was when she was a young girl and worked hard to get away from.
Brittany openly told me that she was disappointed in herself for binging, not loving herself the way she wanted to and even feeling out of integrity because she encouraged others to love themselves, and felt absolutely helpless to fixing it.
Like she says in her program review video (& below), she really didn't have high hopes coming into the program but she knew she was no longer alone and committed to working with me.
Before working with me, she had really tried hard to reverse diet despite trying to count macros or follow plans, but she found it to be very challenging.
She would find herself binging during the day and also would wake up in the middle of the night as though she was in another world and just eat and eat and eat. This was something we really focused on overcoming and were able to solve practically overnight with one simple lifestyle shift. Sorry, can't tell you what that was exactly, some of my secrets are password protected for my clients eyes and ears only ;).
The thing with Brittany is, before we started working together she would binge, then restrict, then binge, then restrict. The restriction was out of shame, guilt, and fear. After gaining 12 pounds in a month she knew she needed help but really didn't know what to do. She opened up to other people in her life but was seeking a solution, so she reached out to me.
Brittany was really at a loss as to what to do but she saw my emphasis on the importance of doing the inner work and trusted in me to help her.
I took her through my 4 week Food Relationship Healing Program with a coaching call at the 2 week mark and another at the 4 week mark.
The coaching calls is where a lot of the deeper magic happened as it allowed me to really take her through practices, exercises, and healing that were specifically for her, what she was going through at the time, things I noted from her paperwork that really needed to be moved through, and of course anything I saw in the food journal that needed to be immediately addressed.
Clients like Brittany are amazing because despite not having full faith that the problem can or would be solved, she committed to the process and invested in it. Not just financially in hiring me as her mentor, but with her time, energy, and effort.
Brittany took on everything I gave her and implemented it immediately. She was quick to see where she could have done better or been more consistent and always open for feedback. Brittany's success was not just because she followed my program, but because she was committed to it. Her honest, positive, trusting attitude throughout the entire 4 week process is what truly allowed her to make incredible progress.
After working together, she filled out my evaluation form which I send to clients upon completion of our time together. It acts as a reflection process for them, a progress chart for me, and of course a way for me to see what I can improve or emphasize within the program.
She reflected on many wins and wrote an amazing reflection:
I am truly so amazed (but not surprised) by the progress Brittany had during my 4 Week Food Relationship Healing Program for Bikini Competitors.
In her review video below she may or may not have shared some of my secrets! hahaha. Brittany got results because she was committed to resolving the pain she was in that was really running her day to day life.
If this is something you are feeling called to participate in and really commit to then fill out this form to apply for the program: https://forms.gle/VFUVJdf43FSf7aDK6
Once you hit submit I will review and reach out to you within 24 hours to chat about your specific situation in more depth, and then decide if this is the best option for you moving forward.
You can watch her review video here:
Post-show: ugh I look horrible I’m so bloated I can’t stop eating I should prep again what if the judges forget me did I even use the anabolic window am I ever gunna be able to prep again rhjffjdjdkdocn
Deep into off-season: damnnnnnnnnn!😍👀 lookin good my girl lovin’ them curves on you wooosh look at you killin it at life and all who cares about a bloat when you got your period did someone saychocolate everything works out perfectly I’m growing is that a new muscle fodjfjfisodlcjf
I know, Many of my posts lately have been emphasizing the benefit to having a healthy body image & it’s been resonating with many of you
So I felt inspired to tell you a bit about how I even got here in the first place!
I’d like to say it was the nearly 12 months off that I’ve taken from the stage that helped my mind find peace
But it wasn’t just time
I know for a fact time is an important piece of this for many competitors & so many girls run from it instead of surrendering to it
It took deep inner work, healing, reconnection, conscious thought pattern shifting, self awareness, and real deeper than surface level effort
I had to face my demons
I had to implement what I know, what I needed, and what was best for me
I had to confront the beliefs that didn’t serve me, recreate definitions for success or happiness, and call myself out on my own BS
Just because I am really frikkin good at what I do as a coach who helps women make peace with food, their body, & their goals doesn’t mean I never struggle
It’s always a conscious choice DAILY
Your days just become more and more full of love rather than loathe the more you master your mind
If you’re ready to make a real mindset shift and transform your relationship with food, your body and your goals but don’t know where to start here’s what you can do:
1. Click HERE to sign up for the free post show blues personal development coaching series where I share a bit of my signature PTG process™️
2. Cut to the chase, Email me about working with me (see my 👙 client testimonials here for more inspiration) let’s figure out what will be the best option for you
3. Continue to feel meh bleh feh wah
Absolutely loving my shape right now😊😊
I invest so much time in my body every day & my body supports my efforts. Why not celebrate that?!
I used to scroll online & think oh that’s a bikini girl and I don’t look like her therefore I’m not successful
I’d scroll down my feed thinking damn I wish I had her abs, her hamstrings, & her shoulders because then I’d be appreciated, validated, rewarded, & seen (of course this was subconscious until I became aware of it)
I would compare my physique to her & her & her & her suddenly forgetting that I was perfectly happy as I was
I would read captions that said if you’re not doing x or y or z then you are a failure
I’d hear girls say if you eat, train, prep or reverse a certain way then you’re doing it wrong
Damn, people preaching that we need to do our own thing 1 minute then the next minute they tell us if we are a certain way then we aren’t cut out for this or that
AGAIN, SAYS WHOOO!?
You know most people on the planet wake up & just live...
They don’t get caught up in everyone else’s body, or meals, or workouts
1 thing that’s freed me from all of this fluff from others is building belief in myself & true faith in MY life
I remind myself that if others compared themselves to me or what I was doing
I would know it is silly because even one small event in my life could’ve changed the trajectory of where I am now & NO ONE else has experienced life exactly as I have
Therefore, why would I have any reason to compare myself to someone else who likely has a million differences from me even if on surface level we both identify similarly as “competitor” or “business owner” or “mentor”?
It is only an identity, but the truth lies in our own unique paths that took us here to choose the identities
If you’re finding yourself in a bit of a doubt filled rut, write down some ways you have overcome doubt, fear, failure, pressure, etc
Show yourself that this soon will be something you reflect on for strength in the future
PS I have 6 seats left for my free LIVE event for bikini competitors going deep on all things inner work on 10/12 in San Diego! Click here to register now!