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!
This week a client shared a win that hit home, she said her new found freedom with food has given her freedom to think, live, create, & use her time in fulfilling ways.
Before, she was obsessing about food; the next meal, macros, if food was prepped, fears, urges to binge, figuring out if she “should” eat things, guilt & lingering thoughts of food, if she could go out with her friends, her parents worrying...
She expressed that she couldn’t believe 2 weeks ago she couldn’t trust herself & she was justifying restricting / punishing herself as a “champion would” only to then binge later leading to a reinforced failure mentality.
I remember being like her
I judged myself for anything that wasn’t a “whole” food & put myself on a pedestal in an effort to feel “better” about myself while secretly feeling very trapped & unworthy of autonomy.
I found myself clinging to portrayed standards of an identity to justify disordered thinking & behavior as “reasonable”.
In my journey to healing my relationship with food I knew the goals & desires weren’t inherently “bad” but my intentions, thoughts, & behaviors were representative of a deeper problem.
I was experiencing cognitive dissonance.
One of my core values is freedom & yet I trapped myself into “norms” I had conditioned myself to believe were “necessary for success” only to find they were what ultimately made me prone to sabotage.
What I’ve found & now commit my life to helping other ambitious, “type a”, “all or nothing”, 1%ers, competitors...find is that, as with anything in life.
If you are in it for the long run you have to embody the lifestyle & sustain it which, like any other human endeavor, is best done with daily effort that aligns to core values, awareness & willingness to change, & acceptance that it actually isn’t supposed to look the same as others because we’re all so incredibly different.
To make peace with food, your body, & your goals you must make peace with yourself.
Develop a mindset that supports your longevity in pursuit of passions & achievements by learning about & applying for my 1:1 Food relationship coaching program: www.celestial.fit/foodfreedom
One of the many ugly cycles that can perpetuate disordered eating and negative self-affect
That 1 oreo that turns into 20 that turns into chips, hummus, candy, & might as well finish that last jar of PB because you “already screwed up anyways & will just eat less tomorrow”
Knowing there’s no way you can “make up for that”
You resort to restriction of food & increases in cardio thinking that’ll get you “back on track” especially now that you’ve thrown away the trigger foods
(by the way, is it really a food triggering you? Or the associations attached, events before, perception...I digress)
Despite past experiences you tell yourself you’re strong, you’ve done it before (remember in prep when nothing could stop you), & punish yourself, “you cannot have any of this until xyz” simultaneously perpetuating that food is a reward
Afternoon hits, you’ve had maybe 70g of protein by now, at max you’ve had 15g carbs from veggies, & you’re certainly not having fats because “too many calories & already ate in excess so can’t”
The body feels deprived, especially with the permanent feeling of restriction it has because of the underlying belief you have that you are a “failure”
So she does what she does best - tries to restore you encouraging you to get more nutrients & do it fast!
Your brain is also feeling under stimulated & the wavering commitment to the intention to “make up for it” is hanging by a thread because “you know you’re just going to ruin it again that’s what you always do just have it it’s fine you haven’t eaten much today...your show is so far away...your body fat Is already ‘too’ high anyways...”
Ravenous rage turns on & the 4th serving of protein n veg doesn’t cut it
Suddenly you’re at it again, rather than giving yourself the balanced nourishment your body is truly craving you turn to something more familiar & fast, “I’ll just have this 1”, “this will be less calories than if I have a cup of oats”, “I can have this I should be more balanced anyways”
Then it happens again, elbow deep with a head full of guilt because you acted out of alignment with your commitments again so now you are swearing to be better tomorrow - more restriction, more punishment, tighter reigns...
At some point you have to come to terms with the fact that maybe more restriction isn’t better, trusting yourself doesn’t come from less chances to, repeating the cycle is less about food & more about your self worth or beliefs in yourself, abilities, & goals
You deserve better for yourself
I’m an athlete who has been there & I’ve now devoted my life to helping others work through this while still achieving their physique goals
You can’t get the most out of your training & nutrition programming if you’re not willing to work on the executor, YOU
If this is something you’re dealing with I invite you to learn more about & apply for my food relationship healing & discovery coaching program at www.celestial.fit/foodfreedom now
Even if I can’t help you, I’ll support you in finding the help you need
Have you ever wondered why you have a hard time sticking to your diet or mustering up the energy to kill your workout after a long day?
I hear this all the time:
This can be a result of MANY different things;
I mean it really can run deep and everyone is different
I often will ask my clients:
"Do you feel fatigued by the end of the day or when the weekend rolls around? Making decisions all day or staying so on point and in control of everything that by the end of the day all you want is the freedom and relaxation you have been denied ?"
and usually the answer is something like 'oh my gosh yes that is exactly how it feels'
Let's say that's true for you.
You may be dealing with mental fatigue
While much of this can be moderated with various efforts like;
(again, we have to be willing to try things before getting to the bottom of the one thing)
Sometimes it can be as simple as understanding what is happening so you can set yourself up for success
Plenty of animal and human research shows that when we engage in highly demanding tasks (physical or mental) and experience fatigue we are going to be naturally inclined to participate in a less demanding task
Thank your body for protecting you of course, BUT if you want to level up, you must challenge yourself just enough out of your ability zone to incur growth
Think of it like progressive overload for your mind
Researchers describe mental fatigue as a psychobiological state. In other words, any prolonged cognitive demand that is challenging for you will wear you down on a biological level as well in that it induces tiredness or exhaustion.
The reason it becomes harder to continue a task such as following your plan throughout the day can be because of your brains perception of doing so after having completed so much heavy mental lifting for the day makes it feel harder than it 'usually' is even if it is not
Your brain on mental fatigue is saying:
I am sure you find this psychoeducation fascinating, as do I, but I am also sure you are wondering, how do I change this behavior?
Well immediately I would say start simple, then progress.
I love focusing on solutions and strengths before ruminating on the problem
Some simpler ideas:
To that point, we really do need to dig deeper.
The possibilities to move through this are really endless. I loveee doing this deep inner work with my client in the food relationship program, on my member & client monthly calls, and of course in any of my 1:1 work
I combine psychology with personal development to support you in aligning your inner work with physical results so you can Build More than Just a Body
If you want to work together to form new habits, evaluate current sabotaging patterns, sort through emotional & mental setbacks and ultimately move closer to your ideal self and lifestyle every day then send me a message saying 'mental game' so we can discuss your specific needs & determine if and how I can help you or if I know of resources that are best suited for you
You can also visit my work with me page for more info too: www.celestial.fit/work-with-me.html
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When you do what you say you are going to do and what you commit to doing you are less likely to stress over the changes like weight or measurements
I know that for me, I feel best about and in my own body when I am doing my best to honor and support her
If I nourish myself, express love to myself, push my body in the gym, sleep well, and follow through on my personal commitments, I ALWAYS feel more confident
Positive self-esteem is found in certainty and congruency
When we live in congruence with our values, standards, and expectations of ourselves without participating in 'should' behavior we are more likely to feel fulfilled and motivated by the day to day commitments we make
If we live out of congruence, we are more likely to experience greater self-judgment, guilt, shame, and other negative emotions which all have been shown to contribute to low self-esteem
I have been seeing my body grow this improvement season and I honestly LOVE it. I took many proactive steps in my prep to ensure that I would be able to mentally handle my body going in the 'opposite' direction in post-show
I no longer see weight increase or measurement jumps as a reflection of my worth or as positive or negative reinforcements
Sure, I am mindful of the tangibles, as a competitor we are not really immune to the hyper fixation on criteria that can cause pressure and body image related issues
BUT I am mindful of it in an informative and data driven way, rather than a critical one
This is because of my detachment from celebration or judgement with weight as well as my own personal responsibility
I acknowledge every action I take and the effect it will have on myself, my body, and my life in the moment and into the future
Growing in self-awareness, setting standards for myself in the improvement season, reviewing my goals, accepting that my journey can and 'should' look different from others, and grounding myself in my values and long-term desires has enabled me to freely choose and acknowledge what is best for me
When it comes to check-in day, I celebrate my execution, my body's support, and my life well before anything else
I get excited about progress, as we all do, but because it represents my follow through & the determination I have to grow!
My beliefs in this season also support me in embracing my changing body
I know this is my opportunity to build the physique necessary to make improvements and be a higher level competitor
I know that my body needs more food and I love my body so much I am excited to honor her with the rest she needs too
I recognize that this is not a season for getting smaller, leaner, or tighter and I remind myself that if I was, I would be going against what is necessary for the future
I have been able to release the need to control my body in an effort to sustain an image or expectation because I recognize that when I give myself freedom backed by love, I can make more empowered choices that feel natural rather than forced
If you want to love your body in every season, you have to be willing to listen and honor her, set new expectations, recognize what the season you are in is all about, align with your values, act in congruency, and release the perceptions of others
I am satisfied knowing I am prioritizing growth in my improvement season over control or staying as small as possible for as long as possible
By having strong intentions rooted in actions and beliefs I am able to execute and see any result on check in day, whether that is 0.2lbs up or 3lbs up or whatever measurement, and know that it doesn't matter because what matters to me is follow through & fulfillment which is not reflected in a single check-in but rather in my day to day choices
Want to have support at your fingertips to build a champion mindset that supports you in every season and every phase of your body?
Join the On-Demand Mindset Coaching Platform to have never-ending access to specific support for competitors' most pressing needs. You can learn more about how the instant coaching system works and sign up at www.celestial.fit/ondemand
Other people’s experience with, competing, dieting, or any endeavor doesn’t have to be yours.
When someone says competing is evil, diets are evil, success or dating or foods or data points are evil...
What they are really saying is that the experience they had with it was not ideal, sustainable, fulfilling, or aligned with their values.
This doesn’t mean there was a problem with the “ing” itself but rather the intentions behind the act before it or lessons taken from it or lack of acceptance of just not knowing what is know now.
“Diet”ing “compete”ing “date”ing “push”ing etc.
You deserve to have your OWN experiences, you also deserve to make peace with the experiences of your past and decide what new ones you want moving forward.
Someone who blames an experience & discourages others from engaging in certain experiences, for the issues which have manifested from their own journey.
where there was actually just a lack of congruency or intention, is just not taking responsibility for the underlying issue.
There are many ways to get from point a to point b.
Letting someone else’s experience inform your own is unfair to your potential.
I once thought blaming competing would be easier than owning my own behaviors, thoughts, and beliefs that were truly keeping me engaged with negative paths and actions.
But it wasn’t.
I love competing & had I not done the INNER work to make peace with food, my body, & my goals I may have missed out on more incredible experiences in this sport.
You CAN achieve the goals you desire, you ARE allowed to want to achieve those goals.
But if you don’t OWN what caused the downfall, you won’t be able to see what’s necessary for a better experience moving forward.
If you want to compete but you’re scared because of others’ experiences, remember you have the power to create your own.
If you’re coming out of a show or a “diet” struggling or going into one uneasy then address it now- waiting only strengthens the negative pattern.
It’s time to #BUILDMORETHANJUSTABODY
Apply to work with me here: www.celestial.fit/foodfreedom or message me & I can point you in the right direction of my other resources.
I’m frequently asked if my food relationship healing & discovery coaching program can be done while following a prep diet, off season plan, or even gut health protocols.
The answer is YES.
I absolutely do NOT believe you need to give up your goals as a competitor or athlete or any physique goal in general to achieve peace with food & your body.
In fact, I’d argue with plenty of client stories to back it up that following my PTG process while on a plan will not just lead to greater adherence but more sustainability long term.
You do not have to give up your meal plan, macros, or any work you are doing with your coach to follow this program.
I created this with competitors in mind which means, I will not be stepping on you or your coach's toes.
I may make suggestions based on my expertise & experience, but I will never ‘require’ you to change anything about your meal plan or macros, that is up to your coach and you.
Just like I wouldn’t want a coach to do my job in supporting competitors with their mental health using psychology & personal development, I won’t be trying to do their job.
I go beyond surface level because it isn't so much about the food as it is why you are eating it or feeling the way you do about it.
In extreme cases, I may recommend you get in touch with a new coach or nutrition professional or discuss other possible approaches but most of the times it goes as Fran has described here!
I’m a competitor, I am an athlete, I invest in my coaching and plans and I take pride in following it.
I would not expect any different from the athletes I work with every day or from you
Don’t wait until after your prep, your off season, or your time with your coach
MAKE THE MOST of your commitments by addressing the darkness keeping you from optimal results.
Mental health is the prerequisite to sustainable & enjoyable long term results
This athlete is KILLING it still & I LOVE seeing her share her journey of aligning inner work with physical results.
To learn more about my program & apply please visit: www.celestial.fit/foodfreedom now.
It’d been years since I had a slice of pizza & it didn’t turn into a free for all of stuffing my face sick with it
Since my intention to honor my body & savor the experience has been practiced & reinforced now more frequently than overeating, guilt, working it “off”, & repeat after restricting all week thinking I was being “good”
It’s hard to even believe I used to eat myself sick of anything
When you commit to freedom with food as an athlete, you’re not committing to free for alls & endless mindless snacking
You’re committing to personal power
You know you can follow a diet plan in prep or cutting phases
You know you can kill it in the gym & do exactly what your coach tells you
But when will you start trusting yourSELF?
Trust is not built in 1 instance
It’s built with knowledge, understanding, faith, & reliability
KNOW: where you want to go
UNDERSTAND: yourself, your past, your abilities to move forward in the best way for you
RELY: what needs to be in place for you to feel you can rely on yourself to execute the plan that you now believe & know will work (IE: schedule, alarms, accountability, mentor, prepping ahead, routine, habit tracking...)
I didn’t just develop a relationship with food with the snap of my fingers
And I know how challenging it can be to face it, I’ve had many ups and downs myself
But now I take so much pride in knowing date nights, family time, or just another meal can be enjoyed, savored, & appreciated without derailment, mindless heart racing binging, and endless discomfort that would make me want to restrict the entire next day only to either do it again or literally fight with everything I could to the point of having no focus in other areas of life, not to give into the urge
This is my love nudge to you that you can get through it! If you need help, you can turn to the resources I have linked below or just reach out❤️
Going at it alone is no where near as productive as just giving yourself the peace of mind you deserve
Enroll in the Free food relationship coaching series: www.celestial.fit/foodseries
Learn about how we can work together: www.celestial.fit/foodfreedom
I know how you feel, after a show, finally indulging & celebrating the end of an incredible prep.
You begin tasting all the delicious foods you have said ‘no’ to for months.
With all the restriction it’s euphoric remembering what donuts & cookies taste like.
You promise to get back on your reverse diet by Monday, & when the week rolls around you realize how many yummy options you have been ‘missing out’ on, saying no to, & avoiding.
Now you don’t ‘have to’ & find yourself overeating/indulging, eating more cake, participating in the work bagel breakfast, or going out on a date with your besties/bf/husband, finally!
But then, you’re mindlessly sneaking into the kitchen, snacking on the goodies you saved for after your show, eating quickly, hiding from others, & justifying it all in your head...
Promising to ‘do extra cardio’, ‘skip my next 5 meals that have a carb or fat in them’, ‘just finish them so they’re not around anymore’.
But It never stops.
You feel SO guilty for all those late night snacks, binge sessions, & eating yourself sick wondering ‘How did this happen?...I thought I was better than this...Why can’t I just get on track?!’
You feel like you’ll ‘never be the best athlete you can be & you think you are the worst bikini competitor that ever lived & everyone on social media is perfect but you just plain suck & can’t get your shit together’.
You see others eat the burgers, chocolate, veggies, oats... without seeming to gain the slightest amount of fat, guilt, or urges at all.
You wish you could do that too, eat without feeling guilty, with peace of mind, to eat & not feel like you need to punish yourself for it…
You can’t seem to get past it.
Well, STOP fighting ALONE.
You can get through it & I’m here to help you.
I built a free program to support you in the beginning stages of developing your ideal relationship with food.
I have helped 100s of athletes with their relationship with food & have no doubt this series can help you.
Whether you’re falling deep into negative patterns or want to prevent them...learn more about & enroll in the series at www.celestial.fit/foodseries now.
The 'Quick Fixes' of Mental Health in the Fitness Industry that we need to Stop Promoting & Relying On
Quick fixes have been the Achilles heel to fitness pros for years because they don’t work!
Well, I’ve got qualms with the fitness industry of my own
Sure, they can detest diet culture & reliance on fads, but to then also turn around & promote this? That’s a real shame
I’m an advocate for prioritizing your relationship with food, body image, & overall self-affect WHILE pursuing your physique goals
Just as everyone’s fitness journey is unique, the same is true of mental health
Now, while I’m no longer a fitness coach, I am a CPT & studied clinical nutrition & dietetics as an emphasis through my AS & into my BS before realizing my heart wasn’t in it the way it was in psychology which I ultimately got my BA in, but I can say MOST coaches want THE BEST for you & your long-term results/sustainability
BUT THAT’S JUST IT
You hire a FIT pro to focus on exercise, a NUTRITION pro to focus on nourishment, & then what do you do for mental health?
Turn back to the fitness Industry promoting these as “strategies”?🥴
It would be like me telling you to just sit on the couch all day because walking makes you tired?
No way would a fit pro support this—it’s a BANDAGE
I would never try to do a passionate, results-driven coach’s job
& I don’t want them trying to do mine
I read research on psychology, counseling, theoretical, & evidence based approaches to disordered eating, body image, purpose, goals, life changes, self-concept, mindfulness...
Just as I’m sure the fitness pro you’re working with is immersed in that literature to support you in your physical results
All I’m saying is, be mindful of where you may be relying on quick fixes for your mindset despite focusing on & believing in a sustainable fitness / competition lifestyle
While these behaviors suggested in the image may seem “normal” bc fit pros might practice them, it doesn’t mean they’re healthy/helpful
Just like it is “normal” to succeed short term in a fad diet, it doesn’t mean it should be promoted— we all know “it’s just water weight” & “unsustainable” right?
You deserve to #BUILDMORETHANJUSTABODY & face the mental health related concerns that are holding you back from being the best athlete you can be, capitalizing on the programs you commit to, & sustaining the results you create
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Something I notice a lot of competitors do post-show is expect themselves to meet the same standards for themselves that they had or were meeting on prep
This can really set athletes up for failure because each season is different!
Improvement season is not prep and your expectations and standards need to change with your season
So, if you're struggling post-show ask yourself:
Now that doesn't mean you completely change who you are or the athlete mentality and commitments you make to yourself
In fact we want to utilize your strengths and those characteristics that supported you in prep to support you in your improvement season. It means we create congruency within ourselves to cultivate it across seasons as well
Try asking yourself:
I hope this video and post has been helpful for you! Would love to hear what comes up for you when you take the time to journal or think about these things for yourself whether that is now or in your future off-seasons
Let me know if you have any questions about how exactly you can apply it or utilize the insight gained from introspection
This is actually a topic I have covered pretty extensively for my members and clients in my on demand mindset coaching platform and through our group coaching calls
You can learn more about the platform HERE
I would be so happy to welcome you into the BUILD MORE THAN JUST A BODY community with other amazing competitors, athletes, and women making peace with food, their body, and their goals