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!
There's no denying that being on prep requires us to push our limits and overcome challenges.
This is really the beauty of prep though, it demands a new level from us
Sometimes though, competitors get stuck in autopilot mode; going through the motions with workouts, cardio, and meals.
This can be detrimental to getting the most out of your prep and even having a smooth transition into a reverse diet or your improvement season.
When we are in a deficit, especially for extended periods of time, our body goes into a protective mode trying to slow us down through energy preservation, tiring out, sleepiness, fatigue, cramps, stomach growls, etc.
This is a fantastic opportunity to learn from our body and strengthen the communication we have.
I love encouraging my clients to really tap into their relationship with food and their body by acknowledging, focusing, and moderating thoughts & behaviors with both.
I personally love that in challenging our body with an abnormal level of demand presents a time unlike any other to learn from our body but if we do not have that intention or commitment throughout the phase then we miss out on it.
We can tune into our body by paying attention to these signs, signals, and cues we get and honoring them as they come up by taking the time to understand them and see where they are coming from.
For example, this morning I was so exhausted, I knew I needed more sleep. My body was literally shut down. I couldn't get up at my usual time. I honored this cue and gave myself more sleep since my schedule allowed for it today.
Of course, if my schedule hadn't had space for this, I would have prioritized a nap later or an earlier bed time.
I have also experienced extreme bouts of energy on prep. They become more obvious because they are not always 'norm' for the end of a prep. When I get them I pay attention to what was different. Was it sleep? Water? a type of Food? a Mentality or Perspective? Recovery?
When I can see where it is coming from, I can then use that to my advantage in the future to generate the same energy moving forward.
Honoring your body on prep doesn't have to mean having more food when hungry or skipping gym sessions--I would urge you not to do either of these unless it was necessity or called for by your coach that you trust.
Honoring your body can mean taking the time to learn the lesson, appreciate through action and acknowledgment, giving more sleep, eating your next meal earlier or later based on need, hydrating more, putting feet up, taking a stretch break, sitting down when you feel dizzy, scheduling in breathwork, wearing more layers, mixing up your nutrient intake for proper nourishment based on needs...the list goes on!
Align with your intuitive cues, body's communication, and ideal self.
Bring the two worlds together so when you go through this phase you are full of gratitude, positivity, and peace and can come out of it with self-appreciation, self-love, and self-awareness.
The worst thing you could do is ignore all the signs, dismiss the cues, or subject your body to challenges and new levels without learning along the way.
What is something you can do to honor your body?
How do you choose to commit to yourself throughout challenges?
What lessons can you apply from your prep when heading into an improvement season that can support you in honoring your body and your goals?
Looking for more mindset support and coaching? Visit www.celestial.fit/ondemand and learn more about the On-Demand Mindset Coaching platform built for competitors with the intention of supporting through the mental demands preps and improvement seasons bring.
This is my mood every day knowing I will be back in Vegas in less than 3 weeks for my FIRST national show!
I love that no matter the result achieved or not achieved at a show, the next step is ALWAYS the same:
Get feedback, improve, enjoy the process, & show up better
Whether you get first place or last, the next step is the same which for me removes a lot of unnecessary pressure around a tangible result like a trophy or placing
Being ready to compete and win is one thing but being ready to respect the game and keep going is a whole other level of commitment
There are many NPC competitors who inspire me because they’re not only tenacious but they take responsibility
I love to see athletes who release the pressure, respect the process, and relish instead of rush
When you really love what you do and truly believe the outcome is inevitable then you can throw away the timeline and just find the best path for you that not only creates opportunities for improvements but also for sustainability
There’s no doubt that the people who take the most consistent, efficient, and calculated actions are the ones who eventually get where they’re going
What’s necessary for you to personally have longevity in this sport? To persist regardless of results? And to honor the journey you’ve chosen?
BUILD MORE THAN JUST A BODY
While there are many special considerations for physique athletes, I thought I would share 14 that I most frequently see being needed and producing the best results when implemented properly
If you want to be the best competitor you can be, with longevity to sustain your commitment to your goals and results, especially in the competitive climate of competing these days then you need to have your mindset working in your favor
Whether it is body image, food relationship, motivation, discipline, comparison, negative self-talk, doubt, habitual sabotage, or other related concerns it is best to get and stay on top of it before it crushes you
Need support working through the mental struggles of post-show, prep, competing?
Join the On-Demand Mindset coaching platform for competitors at www.celestial.fit/ondemand for instant access to mindset mentorship based on a specific problem you are facing or DM me for more information on my food relationship and post show programs
The all or nothing mindset can be beneficial as well as detrimental
If you’re going to give 110% of yourself to something day In & day out, let it be something that also Includes consideration for your future success
This mindset used to lead me into a horrible spiral as I’d burn out or the goal would be achieved or show date would pass & I wasn’t prepared for what was next
110% adherence to a diet I didn’t love led to 110% binging
110% training without rest led to 110% dragging ass to the gym
110% body responding to effort led to 110% knit picking at my physique when it started going the other way
I needed a solution to this that would not detract from me accomplishing goals but also wouldn’t lead me to completely derailing myself months or years down the road
I couldn’t figure out a happy medium & questioned if it even existed
I was so scared to give up control that I was consistently letting myself down
When I loosened the reigns, it didn’t mean I stopped giving my all, it just meant I started doing it in a new way
I found that I could not only achieve my goals but even surpass them bc they became more aligned with my values, seamless to my life, & considerate of my needs
I started sustaining results which provided me a new normal to then take to the next level & find another better normal
It was SO hard at first to be okay with this bc it meant giving up what I thought was the only way to achieve success, in an effort to become the version of me who achieves, masters, & generates MORE of it
I couldn’t keep repeating history thinking I’d eventually “be able to do what xyz says & does” for my lifestyle
It just didn’t make sense for me!
I’m a unique individual, & I’m not anything or anyone I see online—Therefore my approach needs to be congruent with that
I am a disciplined, organized, & ambitious woman too-I wanted to know I was moving forward NOT backward
Now I’ve established my path of least resistance & am thriving more because of it!
If you want to find your ALL without ending up with NOTHING then let's work together to set new expectations & standards for yourself with peace in that process.
Click HERE to contact me now to discuss your needs and our options :)
Hunger doesn’t concern me since I’m an athlete who always follows her plan
The commitment to being the next-level version of myself is stronger than any desire for more food could be
I know I’m healthy nourished and taken care of by the coaches I trust
I am capable of resting to restore energy if needed
My mentality is not to avoid hunger but rather to embrace it when I need to
I remember that it is not something to be feared since It has never derailed me in a prep before
Why would that change now? Especially when I am mindful, conscious, following my best path, and self-aware
I have no reason to stress about tripping up on stage when I practice my posing every day
I am confident in my ability to present my best and do what I’ve practiced
Because I believe everything works out the way it’s meant to, I find peace in the process and the outcomes possible
Given I am someone who trusts herself, values growth, and thrives under pressure, I know I can handle more on my plate so bring it on; whatever it is or isn’t I’m prepared
These are some of the personal notes from my journal that I decided to share here because when we KNOW who we are & commit to the version of ourselves we are committed to showing up as our actions/results follow
I used to stress or get anxious over things that didn’t make real sense with consideration for who I am and how I show up every day
It takes consistent and conscious daily recognition of my goals, values, identity, belief, and reviewing proof of these truths to keep me moving onward and upward
All too often I see people get stuck in warped fears driven by what they’ve seen others do or what they have failed in in the past
But none of that is rooted in who you are NOW and who you are BECOMING
So, what irrational fears do you need to kiss goodbye? What do you need to remember about yourself to put you at ease? What proof do you have or are you committed to building through habits?
Keep it real with yourself and lead with your strengths...you are FAR MORE CAPABLE than you know
BUILD MORE THAN JUST A BODY
Bodybuilding is a sport of evolution & growth. Nothing is ever the same because we are never the same!
Every day I get to learn something new about myself because I get to demand something more from myself
I have learned that patience & peace of mind need to be top priorities in any endeavor since no outcome is guaranteed & all that really matters is how I feel about & through the process
I love it & plan to be in it for a long time which frees me of a scarcity mentality or pressure to meet perceived or unfair expectations & instead just focus on improving
When I first started in 2015 it didn’t come from the right place...I had a lot of internal healing to do with food, my body, my goals, my life
When I started again in 2017 I remember saying I love this so much I’m so glad I did this again & focused on my needs so I could have a better experience & I left that show & took a picture that said I love this shit ima go pro one day
But that came with this feeling of racing rather than relishing
It wasn’t until the end of that season when I had to take time to recover, build, & foster more patience & perspective
Now I value respecting & honoring the sport, criteria, necessary actions, growth, more than an outcome
I want to be my best, I want to compete next to the best, & I want to raise the bar for myself & within the industry
For me that looks like prioritizing & promoting mental health for longevity
Because if you’re only in this for an outcome, physique, title...you won’t last
Focusing on what else this sport, lifestyle, & results brings to your life is going to be more sustainable than just trying to get to an end goal
No matter the outcome of any show I’ve done the next step has always been to improve—even world renowned champions are always looking to improve, they just have a bigger target on their back
The titles will come & being better will always be expected, but you’re the only one who can dictate how you feel while pursuing the goals you have
So making the lifestyle, process, & approach one you PERSONALLY align with is going to be key for making & getting the most out of the sport while supporting your mental health
BUILD MORE THAN JUST A BODY
If you think about what needs to be done tomorrow, throughout the week, or over the course of many weeks then you might not be able to truly get the most of each day
For example, in competition prep you might be thinking about 'all the cardio' you have this week or 'how much food will drop' over the coming weeks or even how tired you could become
But stressing over this communicates to your brain that energy preservation will be even more important now than ever and your body and mind will begin working together to protect you from 'too much'
Human bodies are designed to preserve as much energy as possible
Although we have been capable of extraordinary things physically and mentally, our body is always finding ways to protect us or help us function at an optimal level
Time and time again studies have shown that our mechanics, mindset, and motives are driven by the body's design and purpose of being as efficient as possible While this can serve us and does serve a purpose we can be grateful for, it can also come with a cost; especially for high achievers
Self-awareness is key to overcoming the downfalls this truth can have on our ability to take it to the next level
Thinking about what is coming up for you really removes you from putting all your energy into the moment right in front of you
I personally have made a habit of not getting too caught up in what I 'have to do tomorrow' when I am focused on today
This doesn’t mean you don’t spend time pruning yourself for a successful week, month, or new journey
But too much focus on what’s coming is going to set those thought patterns off that tells you “don’t push too hard because you have to do xyz tomorrow...have a lot more of this because you did abc...you are gunna have to do more later so try to keep it easy right now...”
The moment you give into this is when you commit to mediocrity though
Champions are spending more time maximizing every rep, session, and season rather than just trying to “make it through” they see an abundance of opportunities to push through rather than a scarce amount of energy for each day
If you want to be your best and be better than others, you have to fight human norms
Those who do are the ones who become the greatest, who set the bar higher, and who consistently demand more from themselves & the industries they’re in If you’re noticing these thoughts come up during a sprint or a cardio session or when contemplating between doing something harder or not, thank your body for doing her best to protect you and preserve your energy and then remind yourself that this is the moment that ultimately gives you more capacity for efficient energy expenditure, more strength, more discipline than any preservation could
Assure yourself you’ll get the necessary fuel, rest, and recovery but right now is about breaking barriers so that you can have new baseline normals Be the athlete who says “what else can I get out of myself right here & now?”
You’ll be okay, you’ll be better, & you can apply this same energy & commitment to your restoration Be conscious of these automatic thoughts & behaviors that serve as protection & be courageous enough to prove your body & mind wrong
Upleveling your mindset needs to be a non-negotiable in your life if you want to improve or overcome anything
If you need help seeing your blind spots & getting guidance to work through them Contact me for 1:1 personal development coaching info or start with my On Demand Mindset Coaching Platform--www.celestial.fit/ondemand
Never lean enough, never muscular enough—I’ve been there but it only led to self-sabotage & doubt
When you get off stage, you’re already seeing what needs improvement to meet a new standard
A few days pass after your show & your body looks different; Maybe like a balloon was blown up in your stomach?
Months of work 'vanishing' before your eyes
You begin doubting yourself—sabotaging urges build as a result
Every time you look in the mirror your limiting beliefs repeat that you look fat, have no more lines, & definitely don’t look like you train as hard as you do/eat as well as you do; wtf happened?
Body image can become skewed after a show especially if directly correlated to actions
You start to feel like you’ve ‘over done it’ already
Or you become so used to your lean look that the moment a line or vein disappears you feel like you let yourself go (often followed by ‘f-it’ behavior)
But you consciously know you need to get out of the deficit to make serious gains/changes to your body for next season
Squeezing the small amount of fat, questioning everything you’re doing, picking yourself apart, & restricting yourself again won’t help you achieve your Long term goals
So, when you stand there feeling sad/disgusted with your body you’re reinforcing the deception
But how do you heal your body image? It is complex
You must be compassionate & objective
Remember, you’re an athlete, a BUILDER of the body, you must be able to see yourself as a canvas & carry positive emotion into the creative process
You’re an artist
You may see your body like abstract when you look in the mirror but the more aware you are the more apparent it is that you are healthier, stronger, more free, & functioning
Evaluate your beliefs about your body
When transitioning to off season focusing on new wins like growth, health, nutrition, efficiency, protection, etc can help you stand in front of the mirror, accept what you see for what it is, & still trust the process
Want more support & guidance?
Enroll in my free 8 day post-show blues program HERE
Photos from my last peak week when being dry & exhausted is worth it
Peace with all food can only be found when you evaluate the associations you have with food, definitions attached to your identity that influence your eating behavior, and the resistance you have to actually challenging your own norms that are limiting you
Until you are willing to take an approach that goes beyond surface level, food will always be about the food
But when you dare to dig deeper, you can free yourself of the expectations and restrictions or beliefs that perpetuate your negative emotions and behaviors with eating
Healing your relationship with food doesn’t mean you give up your goals and let yourself go or completely bypass consideration for your ideal self or even your ideal physique
I help competitors heal their relationship with food so they can adhere MORE and in ways that support their ideal self, ideal relationship with food, and long term vision
If you want to start your journey to improving your relationship with food or even just digging deeper so you can have more fulfilling, successful, and empowering preps, improvement seasons, or lifestyle altogether then I invite you to enroll in my 8 day free food relationship healing series
8 days of direct guidance and even 1:1 support from me (should you choose to take advantage of it) the whole way all focused on you embodying that healthy mindset in your relationship with food all year round no matter what season you’re in or goals you have
I’ve helped amateurs, pros, non athletes, retired athletes, and future competitors
It’s built for those who are ready to end nagging thoughts of food, constant fear, guilt or shame, being out of control with food and refeeds or “off plan” items, and tired of letting themselves down over and over because there’s a misalignment between who you want to be and who you’re showing up as
Enroll now at www.celestial.fit/foodseries
Sometimes saying yes to taking the first step is the scariest part, but then you do it and realize you were not only prepared to but you are also ready for all the lessons that come with the new commitments being made
When you’re physically and mentally equipped to do what needs to be done to advance, then why not do it?
You may be comfortably solid now but sometimes rocking the foundation is the thing you need to take it to the next level
We can all be comfortable with the status quo but when we want more for ourselves we have to be willing to demand more and rise to the occasion
I’ve been taking action and growing in every area of my life and it has been amazing and without any hesitation
I’ve been like a machine to be honest. A conscious, mindful, loving, mostly present machine
I’ve been super at peace, prideful & having no issues with where I’m at because I’ve been growing & growing each day genuinely!
There is 1 thing I’ve been teeter tottering on though & that’s with my next plans regarding competing
My reverse has been going extremely well— practicing what I preach. No post show blues, binging, guilt, shame, body loathing...
Body has been super happy & I’ve been feeling amazing
But the idea of finally stepping on a national stage was swirling in the back of my mind
Whether I should or shouldn’t & what would happen if I did or didn’t
My coach had me make a pros & cons list & then we talked everything over today and he reiterated one of my middle ground feelings which is that at some point I’m going to do my first national show
& I just don’t want to hold myself back anymore from taking the leap. I’ve worked so much on my mental & physical game that I truly feel it’s the most logical next step
I see how the experiences I’ve had have prepared me & how my coach reinforcing the virtue of patience in me for all these years will be of the utmost importance now
I’ve worked my ass off to qualify only to see I wasn’t ready to be seen on a national stage—physique especially but also mentally
I needed the time to develop the patience & the physique then this year I requalified, and Now I’m ready to finish the year on a high & finally do this thing🤩