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!
If you want to be a step above the rest, you have to be willing to go further than others are willing to go
Competition is tough out there in the world of bodybuilding, nearly everyone is bringing an amazing aesthetic that meets the criteria or working every day to do so
Which means we can assume every TOP competitor is showing up for all their gym sessions, eating their meals, sleeping well, recovering, practicing their posing, and doing all the things you are ALREADY EXPECTED TO DO as a competitor
But why do I emphasize “already expected to do”... because real champions go the extra mile, don’t they?
We’ve all heard the quotes about how the people who get where others don’t is because they do what others won’t
And yet, I see girls doing the BARE minimum (as previously explained the things that are expected of us as competitors) and many of them expecting top placings, national qualifications, pro cards, pro wins, even just a feeling of satisfaction that they brought their best
Of course, when they don’t get that, they are very upset, wondering “but if I did everything I am supposed to, why wouldn’t I have placed better my last xyz show(s)?” .
Because champions do more than they're expected and are willing to shine light on and address or remove anything internally that may inhibit their growth
This failure to recognize a key dictator of success is a form of storytelling we do to protect ourselves from the reality that there are things within us that need to be improved before we can actually embody the next level, elite, version of ourselves
So, if you’re not doing the mindset work, the food relationship healing, the confidence and self love development, the body pride & acceptance, the mindfulness, alllllll the “extra mile” work...
Thennn all your other investments may very well continue to go to waste or at least be burned through until you either burn yourself out or you finally get there and feel likely less than your ideal
Because the inner work is what will give you the mental stability which creates the longevity which will, in today’s competitive atmosphere, literally keep you in the game
Without spending time on your mind you’ll continue to feel disheartened by placings or be crippled by comparison; both of which will lead to discouragement and again, you’ll be less likely to stay in it for the long run
So why wouldn’t you prioritize your inner work as much as you do alllllll your physical work?
I mean, your brain literally goes with you EVERYWHERE, there’s no barrier to entry, and you have full ability to transform this part of yourself and experience that transformation immediately WHILE KNOWING it will help your physical results
This would happen due to greater effort, motivation, desire, and mental stamina to support longevity so no matter how long your “road to pro” or “road to the O” or “road to best self” is, you’ll be ready for the ride
I created my On-Demand Mindset Coaching Platform for competitors in season, off season, and in any between seasons who don’t just want to get by with the bare minimum but who want to really tap into the next level, top placing, level headed, mindful, at peace no matter what...version of themselves
It’s for the competitors who are ready and willing to no longer accept the expected as “good enough” .
For the ones who are choosing to step into the elite version of themselves now so they can breakthrough any barriers be it food, self-talk, discipline, motivation, drive, or body image and say “I AM CHOOSING MORE FOR MYSELF BECAUSE I DEMAND MORE FROM MYSELF AS A TOP COMPETITOR” .
Learn more about the platform and sign up now by clicking here and sign up to receive instant access to on demand mindset mentorship at every stage, phase, and roadblock that comes up in your journey so that you can become the champion you seek to become...
Many competitors deny their body of any communication, respect, honoring, or loving by just going on autopilot following a plan or neglecting to bring any level of mindfulness to their programming
But this generally leads to going through the motions which means being less intentional and of course connected during training, meals, & even posing presentation
This weakens your work ethic, understanding of your body’s needs long-term (goodbye to any longevity in the sport), connection to your deeper why, and ability to perform at your best
Being mindful during prep and improvement season isn’t just about peace of mind or stress reduction...it’s about being present enough in every action you take to truly become the ELITE athlete you are striving to be
What are you going to do to bring mindfulness into your day today? How will this influence your results as an athlete?
Comment below with 1 thing you’re committed to bringing mindfulness to!
Let’s all inspire each other to turn our focus inwards so we can create more results outwards
Learn about and enroll into my On Demand Mindset Coaching Platform for Competitors
Some people look at themselves in the mirror and see what’s really there
Some of those people are judgmental of what they see and some aren’t
Some people look in the mirror and don’t see reality, but rather a contorted image of themselves
People with body dysmorphia tend to hone in and focus on “flaws” or things that draw their attention and make them out to be way bigger than they really are
For example, some people become so obsessive about how a facial feature looks that they get super self conscious about it, want to change it, feel like everyone is staring at it, or like it’s the first thing people see—this happens a lot with blemishes but can also be seen in people who continue to get surgery without ever finding happiness with that structure
Similarly, people who express body image issues tend to see their body way differently than it is OR obsess on one specific area (let’s take the stomach for example)
They might constantly stare at it, pinch it, think it is huge, check it in the mirror, pull at their clothing, cover it up, deny compliments of any change, and become so concerned with its appearance to others
But how and why is this happening?
While earning my degree in Psychology I learned about perception, which really is everything
Perception is how we take in stimuli, process it, and then do something with it like form a belief or make a statement or take an action
It’s influenced by the sensory input like something smelling a certain way and then experiences, knowledge, thought patterns, environment, conditioning, culture, memory, witnessing others experiences; basically all the ways we experience the world around us so maybe that smell is actually very nostalgic to you but to someone else REEKS of an ex
So the reason some people judge their body differently than others can come from their conditioning or worldview which is not just a product of their own choosing but people, ads, culture, & the things I previously listed all around them weaving into the subconscious & of course past experiences like being called fat by peers at a young age & associating this with being bad, ugly, & undesirable then carrying that with you for life (UNTIL YOU ADDRESS IT OF COURSE—because you can change these things)
But it’s also sometimes genetic, or even because of the way someone brains functions differently than someone else’s
Some studies have shown that people with BDD that leads to disordered eating have different activation in their neural networks & some even show inhibited spatial organization or body orientation
I hope that this provides some perspective and hope for you if you’re struggling to know that even if it feels like something is “wrong with” you or you are exhibiting some of these unhealthy behaviors that you’re only just recently becoming aware of, the good news is YOU CAN CHANGE❤️🧠💆🏻♀️
If you aren’t loving what you see in the mirror post-show, remember that this phase is different & looks different for everyone!
Maybe you don’t look how you thought you would, how others do, or how you expected to; but how you look is exactly how you are supposed to right now & comparison won’t change that
If you’re doing everything you can to progress, you‘ll be okay!
Give yourself some credit for all the actions you are taking to improve & don’t let that be wasted on negativity
You deserve to love your body in ALL stages
If you don’t love her now, when she is showing up for you daily to grow, then what do you expect her to do when it is time to prep again?
In your improvement season you have to have NEW standards & expectations for yourself
It may be unrealistic for you to keep your abs showing ALL year, so give yourself some grace & stop fighting for that
A thigh gap? When you have only ever had that during peak week, yeah let it go babe you need to grow!
You might be trying to restore your hormones or body’s overall functions & that can’t happen if you keep trying to look like the version of you that was unbalanced
Just because someone else is only 5lbs up from stage weight doesn’t mean you have to or even should!!
Even if your coach has expressed an expectation, it doesn’t mean it will be your reality
Expectations are not laws; they are more like predictions
If you are working with your coach, express to them your new standards too so they can be on the same page or develop some with you
This journey is so much more empowering when you commit to loving yourself unconditionally!
Trust me, growing season goes by so fast & you are going to fall in love with your body
When you do you’ll be so glad you didn’t hop back on prep just to ‘get leaner’ or ‘lose this excess fat’ or ‘get control back’
Settle in, find a new normal, & be OK with it, even if it looks different from others
For guidance on exactly what you can do to improve your body image click here to learn more & join my on demand mindset coaching platform for competitors for instant access to 45+ modules on mindset based on YOUR current circumstances or season🧠💆🏻♀👑
You have to really love this sport to succeed, Agree?
I don’t mean love it just to become a crowned champion with swords, trophies, medals, and tiaras
I mean love it to be a real champion for it
Have a passion that transcends the bounds of excuses, judgement, or difficulty
The kind of love for the sport that can acknowledge what’s required, bring that to the stage, & even when not rewarded in the physical sense, you can still feel validated because you love the journey you’ve been on
Loving this sport isn’t all about the vanity or the potential for a title or opportunity
But loving the community, the discipline, the hardship, & the standards
I think this is key for success in the sport because success is really about fulfilling a need or desire for feeling accomplished
Of course, have that pro card in mind, picture yourself getting that olympia qualification, imagine being crowned overall champion
But have a deeper reason for all of it so even if the dream isn’t realized you still feel accomplished
Because when it comes time to do your incline sprints, plyos, meal prep, macro calculation, posing practice, eating the same thing again & again, turning down food or events, being questioned by people, say no / yes to opportunities, paying $, working through mental issues, immersing yourself in the nature of the sport
The only thing that’s really going to keep you going is loving this
Knowing why you want to achieve something will allow you to feel more connected to the pursuit of it & loving the pursuit of it is what’ll keep you going regardless of results
We know this sport challenges us mentally, physically, & emotionally but the lifestyle itself can exist (to a degree) without the stage
You can learn or have many of the lessons you eventually learn revealed to you through other outlets
It doesn’t take competing to ‘get a rush’
‘see how far you can push yourself’
‘be an example for others’
*insert every valuable lesson this sport gives us athletes*
& for those reasons, there has to be a reason you CHOOSE bodybuilding day in & day out
SO WHAT IS YOUR REASON?
BUILD MORE THAN JUST A BODY LIVE EVENT REEL😍😭❤️
I would love to invite you to join me & 12 other women in LA on January 26th from 9am-2pm for the next Workshop!
I promise you, when you leave the room you’re going to be SO glad you came
Not just because you learned new personal development & psychology based tools to have your most fulfilling improvement seasons & preps
Or because you’ll have a mini toolbox of exercises you can do for your body image, self-love, food relationship, & even daily development
& definitely not just because you’ll have had the opportunity to ask questions, get answers, & experience an internal transformation
BUT REALLY because of the connections you will make
I am amazed & grateful to see that the women who came to this event STILL talk almost every day in our cute lil group chat
They share wins, struggles, funny stories, & ask questions
Even just yesterday we got a message from an attendee celebrating 7 weeks binge free!
This event is not just a 9am-2pm massive inner work deep dive & a kiss on the cheek bye bye forever
The women who show up, I truly believe, are there not just to transform their own relationship with food, their body, or their goals
But also to help facilitate that transformation within the other souls that come
While I am leading the event & guiding you through life changing exercises and providing you some of my favorite tools for inner growth, there is so much magic in having other women hold space for you, share experiences, open up about their lifestyles, & just be real
I usually get social anxiety even thinking about having to go out & meet new people, which you probably wouldn’t think based on the work I do
But it’s true! & that’s why as the host, I am committed to cultivating a warm, loving, welcoming environment for all attendees
From immersing myself into personal development to getting my degree in Psychology & now studying Clinical Mental Health Counseling for my Masters, I can honestly say nothing has been as influential in my journey as the inner work
I can’t wait to share that with you😍
Want to come?
Visit: http://www.celestial.fit/live-events.html to see upcoming events and put a request in for your area!🧠😊
Saying No Thank You to Food Doesn't Mean You Think It's Inherently Bad or Off-Limits Forever; Handling Criticism & Gaining Confidence in your Choices
In bodybuilding, you have to be prepared to say “no, thank you” to food
Having the confidence to say no comes from having confidence in your choice
The less you feel the need to explain yourself, the less stress you’ll be under & the less people will ask you to explain
When it comes to eating, at any point of your journey as an athlete or human, sometimes you’re just not in the mood, not hungry, don’t like it, or it makes you sick, does that make you a bad person? NO, it’s just food
The only reason people treat you differently for saying no is because you’re doing it as a “diet” which means you’re choosing to say no when you could be saying yes with the rest of them
We cannot blame people for wanting to enjoy a meal with us but we can fulfill their need to feel connected to us by being present with them
Like Joining them out, encouraging them to enjoy, reminding them how happy you are to be there, & engaging in fruitful conversation
Many people also just eat out of habit so they can’t understand why you wouldn’t too
A habit to eat the m&ms at work, the food brought in by surprise, the full dinner served, the snacks, the samples, & it can all serve as a multifaceted experience, not just eating & that’s okay too!! Food, in my opinion, is not just fuel
At least not in the biological sense alone
I believe it is fuel for nutritional, life, value, and personal goals
It’s fuel for fun, satisfaction, health, healing, celebration, community, tradition, human senses, experiences, you name it
But as a competitor, you’re eating to literally fuel your aesthetic goals, recovery, energy, & optimal function
While you don’t have to explain your decision to eat or not eat something, you may have to help people understand your decisions
The point is, it’s okay to say no because if you’re athletic goals as much as it’s okay for someone else to say no because they’re just not in the mood or they’ve just eaten
Celebrate the opportunity to choose & express gratitude for people who ask questions because it’s not all coming from a bad place, sometimes they just to feel connected to you & express that they care💓😊🧠
Not every athlete is willing to take the time to shine light on the dark places
Not every competitor is going to place as much emphasis on their mindset as they do their training and nutrition
Not every competitor will see the benefit to stopping and addressing the limiting beliefs that are holding them back
Not every athlete acknowledges that their inner peace, confidence, beliefs, and thoughts will consistently influence their behavior and results
Not everyone wants to wake up early to journal or meditate or pause and ask themselves questions before they eat or set aside time to reflect on their day when they are feeling extra tired
Not every athlete is going to bring mindfulness to every meal, training session, thought, prep, or improvement season
But at $9.99/month any competitor who wants to take it to the next level can!
By using the on demand mindset coaching platform competitors like you receive instant access to mentorship, support, and guidance through any challenge they are facing on and off the stage
Whether you’re in your prep, improvement season, or taking time off, your mindset will either be your best asset or your worst enemy
Click HERE to learn more, join the platform, and connect with other competitors who are Building More than Just a Body
💔Being consumed with how you look, if your fat is rolling over, if they noticed your legs jiggle when you walked
💔Questioning yourself at Parties, Dinners, & in Dressing Rooms
💔Lack / Fear of Intimacy & Pleasure
💔Covering Up in Your New Outfit When you Wish you could Just Own It for Once
💔Dieting Down or Eating Till You’re Sick
💔Avoiding Shopping At All Costs Despite Really Wishing You Could Wear that New Bikini
💔Saying No to Going Out or Spending Time with Loved Ones Because it Might Make you Ruin The Diet that is Meant to Solve all Your Problems
💔Following Diets, Trends, & Fads that Make you Feel Like a Constant Failure
💔Fishing for Approval & Validation from External Sources
💔Living A Lifestyle Led by Criteria & Standards to Meet more than Passion and Fulfillment
💔Treating Your Body like a Garbage Can & Ignoring all her Cues
💔Abusive / Toxic Relationships / Friendships
💔Constant Self-Consciousness that is so Distracting it Keeps you from Excelling in Everything you Have Dreamt of Doing
💔Making Numbers on a Scale more Significant to Your Worth than Your Unique Contribution to the world
💔Turning Food into a Game of Restriction, Gorging, Purging, or Morality
💔Lowered Confidence in Your Work
💔Comparing yourself to Other Bodies When you could be Connecting to your Own
💔Lashing Out on Loved Ones
💔Fear of Mirrors
💔Constantly Feeling Like You Are Never Enough
💔Avoidance of Being Seen
💔Skipping out on Booking a Vacation Because you don’t want anyone to see you in a bathing suit or a tank top
💔Working out Excessively
💔Using Clothing as a Shield Rather than as Expression or Comfort
💔Constantly Readjusting Clothing
💔Feeling Like You Can’t be Happy or Satisfied
CAN YOU RELATE?😭
I am SO glad I found UNCONDITIONAL LOVE for my body & I want to share that with YOU🥰
Leave a ❤️ below if you’re ready to LOVE your body & put an end to these side effects once & for all
If I get enough I’ll do a FULL video series on body image, confidence, & acceptance
PS if you haven’t done my Killer Confidence Course yet, Contact me saying 'Killer Confidence' & I’ll give you free access😊💓
Audra has been facing binge-eating behavior related issues for years which surfaced even more post-show after her bikini competition this past July. After a couple of months of binge eating behaviors that spiraled out of control putting her in a dark place of frustration with herself, she finally decided to reach out to me for help. She has been competing for 6 years with a major passion for the sport and didn't want this to get in the way of her success. Audra wanted to know she could still be a competitor and have a healthy relationship with food.
Audra felt like she had gotten to the point where she felt so out of control where she wouldn't be able to stop eating when she would start and I remember her telling me how out of body it felt.
At first, I was a little hesitant, I could tell she had a deep desire to change but there was reservation in her demeanor over if it was actually possible for her to make peace--which is usually how people feel when they come to me because these types of issues can and do feel all-consuming.
She expressed to me that no matter what coping mechanisms she tried, they ran the course and never seemed to work anymore. She literally felt this overwhelming difficulty in shifting her reality that left her feeling hopeless.
When we started working together, as she mentions in her experience video, there were some, what she calls 'slip ups' although I always see these as MILESTONES because they help her, and myself, to see what's REALLY happening, when it is happening, and helps me as a coach to identify patterns as well as immediately guide her through the situation since the girls in my program have 24/7 access to me.
She says, "This program has dramatically improved my life. It's made me incredibly self-aware of why I had the problems, where they're coming from, how to combat them, how to think about them, and how to get a better relationship with food." As you continue to watch the video you will also hear her discuss what it was like to FINALLY let go of the 'good v bad' labels as well as the discontinuing of her post-binge punishments like excess cardio and restricting food.
While myself and she have decided not to share EVERY facet of her experience, issues, and the journey she went on to overcome them, I felt so inspired that she would even share as much as she has to help motivate other women who are dealing with this, especially competitors, to finally take action for themselves.
Imagine being able to finally understand and address the issues that swarm in your mind endlessly around food, eating, and decision making.
What would it mean to you to be able to be so self-aware that before you resort to self-destructive habits you can pull out your toolbox of action steps to immediately combat the potential sabotage?
How freeing would it be to know that even after months, or years, of struggling you actually can make peace like Audra has, when she thought she never would, to be able to enjoy all foods, feel a sense of control at family events, not feel bad about enjoying food, be able to be present in the moment without distractions of disordered thought patterns, to be able to go into situations with food and know that you won't have a cloud of darkness surrounding you?
Picture yourself finally having hope and optimism for the future with a completely fresh outlook on your lifestyle, food, your body, your choices, your mindset, and no longer falling into the stigma that bodybuilding causes more problems than it solves.
Yes, this is ALL possible, and these are the exact reasons Audra decided to share her experience and references each of these in her video to happily recommend the program to anyone who is struggling so that they, YOU, know that there IS something out there that DOES work and all it takes is reaching out for help.
To apply to work with me in my 5 Week Food Relationship Healing and Discovery Journal & 1:1 Coaching Program please click HERE. I will personally respond to your inquiry within 24 hours with whether or not I feel I can help you or to clarify any questions I may have from reading your application
Please Note--no one else reads them and they are entirely confidential. The only pieces of your journey I share with others are the pieces you give me permission to or publicly speak about yourself. All else is 100% confidential and private. I take pride in the work I do and will always put my clients privacy and peace of mind first.