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1st step to satisfying a craving?
Determine if it is emotionally or physiologically driven Craving something & trying to figure out how to curb it or satisfy it is not as important as knowing where it’s coming from I want to preface this by saying I’m a big believer in satisfying our cravings & believe there’s a reason our body is asking us for things so dramatically BUT I also am well versed in the brains role in a craving & know it isn’t as simple as “want chocolate, have chocolate” I’ll share a personal example that I shared with a client yesterday who asked (& inspired this post) When I was a kid, my mom would always make hot chocolate & we’d put saltine crackers in it (so good don’t judge) This was sooo comforting to me This is what I usually crave when there’s an emotional void in my life But not due to any sort of deficiency in magnesium, sodium, or carbs Usually it’s when I’m feeling the need for more love, downtime, family time, & peace Because that’s what it brought me as a kid So when I became aware of what I was ACTUALLY craving, I found other ways to satisfy it On the other hand, I have physiological cravings too! I’m not gunna pretend like I’m perfect & never deal with it On lower carb days I get hyper focused on carbs but I KNOW (thank you psychology degree & deep passion for understanding disordered eating behaviors) that it’s coming from scarcity which leads to fixation Just like when there’s a scarcity of money in someone’s life they fixate on how to scrape by or make more Seeing it this way makes it feel tangible & controllable Sometimes I realize I’ve been slacking with my vitamins or haven’t had a diet change in a bit so I might make some substitutions in my plan & make it work Sometimes it’s hard to pinpoint a craving’s origin, but most of the times you can ask is this an emotional or a physical void? Our body & brain work together to maintain homeostasis So when you’re in a controlled starvation like prep or you follow a strict diet, cravings are pretty much unavoidable But when you have the MINDSET to move through them, you’ll come out on top BUILD MORE THAN JUST A BODY
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 I wake up every day on a mission and if I can accomplish that mission every day in some way, I have even more of a reason to be happy
Sometimes I fear coming across as too ‘in your face’ about the importance of psychology and personal development in becoming your absolute best self especially as a competitor But then again, I have always felt this nudge within me, this question that burns in my mind daily that eats at me when I try to hold myself back “BUT WHAT HAPPENS IF I DON’T?!” And that always motivates me into action. The pain I am here to help others move through is far greater than the pain of me seeming “too in your face” I don’t take what I do lightly, therefore it matters, therefore I’m going to take a stand for it Because of the breakthroughs I’ve facilitated with my processes, knowledge, support, and attention to detail; I know that my work works, simple as that I also know it would be a huge disservice not to share it with others When I think of the people who wake up self-loathing, with an unhealthy relationship with food and their body and their goals, or people who are stopped from achieving more greatness because of limiting beliefs and experiences from their past that need to be worked through, I GET FIRED UP I have a solution, a process, a method, a madness, a whatever you want to call it, that UNDENIABLY helps people WHY WOULD I HOLD THAT BACK IF IT ALIGNS WITH MY DEEP DESIRE TO ERADICATE SELF-LOATHE?! I just can’t So as much as I have struggled with saying, “no you know what, you NEED this” in times where it was necessary; I’m done looking back and wishing I would have just said something I have nothing to lose but the people who come to me for support do—that’s motivation enough for me to put it out there My mission is to help others BUILD MORE THAN JUST A BODY & it is not something I will one day say “yay mission accomplished!” NO it is a mission that is ongoing & ever evolving  Your mind can either be your best asset or your worst enemy as a competitor
Doubts are distractions that keep you from giving your all to your dreams If you’re not prepared to address those demons that tell you “you can’t” or “you’ll never” or “you won’t” or “you haven’t” That’s why I created the On-Demand Mindset Coaching Platform for Competitors I’m tired of seeing girls who could be killing it day in and day out be distracted by negative and limiting beliefs Competing is supposed to be amazing, fulfilling, and fortifying Your mind will make that difference The platform is comprised of step by step support based on a struggle you’re facing Glimpse at How it works: ➡️Log-In to the Private Portal . ➡️Open the On Demand System . ➡️Tap through a series of questions: •Are you on prep or your improvement season? •What are you struggling with most? (Body image, food relationship, negative self-talk, motivation/discipline, goals) •Choose and be prompted with more relative questions Example: you chose “on prep” then you chose “body image” then you choose “feeling like I won’t be ready for my show” and BAM instantly you are redirected to a step by step guide on how to move through this mental incapacity All developed with my knowledge and background in psychology and personal development as well as personal experience There is nothing else out there like this for competitors; imagine being on top of your nutrition, training, AND mindset?! Not convinced? You Don’t have to take my word for it 🤷🏻♀️❤️ I have a bunch of testimonials from our members who have experienced a difference in their prep & improvement season because of this platform on the sign up page The proof is in the pudding Click HERE to learn more and see the bonuses you get when you join  Eat your asparagus and stop complaining
Every time you complain with things like; “oh prep is so hard” or “I can’t believe what I have to do on this prep” Then the more you condition yourself to dislike it or not be motivated by it But when you have a positive outlook on every aspect of the process you will be more inspired by it So when it comes time to cook your meals or run the sprint or eat another piece of fish or whatever it is you have to eat, make sure your mindset is CELEBRATING that decision If you look at some of the most successful athletes in the sport, you are going to see a pattern They embrace & love the lifestyle & rarely complain about how hard prep is or how much they hate the improvement season Sure they have their tough days like all of us But most of these people just continue without constant complaints because they genuinely LOVE it & LOVE what the challenges & wins bring to their life This helps their mindset support them in the continuous pursuit of their goals which are ONLY possible to achieve with the process they are committing to every day! If the only thing you like about bodybuilding is getting on stage or the social media support, you aren’t going to go as far! In order to bring your best to the stage you have to be willing to go all in with the process & you can’t do that if you don’t actually like it You might think it “doesn’t matter” but your mind WILL create an aversion to what you need to do because it associates it with negativity (all sorts of chemical releases that the body doesn’t love!) So before you complain about this sport that you chose to do & GET to do... Think about;
Your love & commitment is what will keep you going through tough days! BUILD MORE THAN JUST A BODY Want mindset support at your fingertips? Click here to learn how you can use the On-Demand Mindset Coaching Platform for Competitors  Pre-tans & carbs ➡️ post-tans & carbs
Kinda freaky to see these pics & think I’ll be doin this whole thing again before I know it I get butterflies thinking about it because I love it so much! I’ve honestly been feeling some pressure of prep since picking a show date Thoughts like; “Will I really be ready?” “What if I don’t look better?” “How am I going to do alllllll the things on my list?” “What if I give everything & it’s not even enough?” Blah blah bleh Good news is I know how to get through this negative self talk / doubt To be honest, I’ve even been going through my own On-demand Mindset Coaching Platform for competitors, it’s like an accountability thing for me really🤭 I made it for competitors but of course, I choose to benefit from it too because it's THAT good! . While any of us can be mindful of our less than productive thoughts, the trick is to have the right tools to turn them around Investing all our energy into the gym, nutrition, and posing just isn’t enough if your mind doesn’t support you I haven’t struggled with feeling motivated to get to the gym. Most days I’m prob too hype, I feel like I’ve fallen in love with it all over again really But when I start feeling that exhaustion kick in & the pain & discomfort that’s when having the mindset work I do every day comes in handy most It’s what allows me to go faster, add a lil more weight, redo a set that didn’t feel right, make sure food is to the gram, maintain positivity & push myself If you take one piece of paper, you can rip it no problem, if you take a stack of paper and try to rip it, you’re going to have some problems Think of this when it comes to your mindset supporting you in a highly demanding and independent sport If you never add more paper to your stack, you’re gunna be more fragile Make your mind stronger by adding new layers of self-love, understanding, peace, awareness, acceptance, drive, and whatever else you need Then in moments where the paper would normally rip, you won’t even be able to get a good enough grip on it to try That’s what this whole things about, we have to Build More than Just a Body P.S. Always rockin Ingrid Romero Bikinis! (you can save $$ w/ code celeste at checkout on their website :) Trading in Obsessive Perfection for Freedom without Sacrificing Consistency as a Competitor1/7/2020  Learning that flexibility IS OKAY was one of the best things for me in my time away from the stage
Since allowing myself to enjoy the foods my body asks for/ desires, I am not as food focused While I stick to my plan & love the nutrition protocol my coach gives me, I also will work things into my macros now which I NEVER would’ve done in the past Being in the 12ish weeks out range now, it‘ll be fewer swaps so I can give myself & my coach the most clear picture of what’s workin But I’m writing this to let you know that even with a black or white mentality, like so many of us have as athletes, you need to do what supports you longterm I knew I was going to be prepping & in pre-prep phase for awhile (since summer now) & while the food on my plan is super satisfying, sometimes you just want a protein treat 😛 I used to be SO obsessive about everything which added to the pressure I was putting on myself already Since allowing myself to make replacements, like green beans instead of spinach or a peach instead of an apple, I have felt more connected to my body & goals I’m not going off my plan eating chocolate because “i feel like it or it was there” & I’ve never struggled with discipline tbh so I never go off plan in prep But my definition of “on plan” has shifted slightly where I’m okay with using macros every once in awhile to make a swap when I want one! Doing this makes me feel even more empowered & I know that after my show, this freedom within myself, will allow me to sustain my results even further which is necessary in this sport that requires dedication & patience I don’t believe making peace with food comes from macros or a diet plan, though for things like disordered eating the diet absolutely plays a role in some cases, but I believe it comes MOSTLY from a mental shift The ability to say “I’m no less of a success for changing this & if anything it will make me more of a success longterm” takes identity work & courage Recognizing how you might be sabotaging your success & making the internal shifts needed to move through it is NECESSARY to become your best . BUILD MORE THAN JUST A BODY  What’s healthier?
Eating some Oreo cookies or eating some Oreos and feeling guilty, ashamed, fat, and unworthy leading you to restrict or do tons of extra cardio until you’ve burned all or more of the calories off and swearing to “have more willpower next time”? . What say you? While we need to be conscious of how we nourish our bodies, we should be just as conscious of what we think about those choices #foodforthought . I’ll preach this forever until the whole world knows it to be true, BUILD MORE THAN JUST A BODY . Ps don’t know if you can truly make peace with food? Get Inspired! Click HERE to see what’s not only possible but REAL Me n me doin our thing just 9 months apart (April 3, 2019 to January 3, 2020)
It’s been a long off season focusing on health and growth but I started a pre-prep mode off season program with my coaches summertime last year and we’ve been workin at it ever since Not racing to the finish line but I will say, when we compare this April 3rd from 2019 to April 3rd of 2020, it’s gunna be even more epic ;) I am very proud of myself in both these frames because I remember in April just being happy to be lifting heavier and having a period and being able to see visible muscle gains despite the fat I had gained too from making conscious (and at times very scary) efforts to restore my cycle Today I’m proud of myself because I never gave up on me. I always trusted in the process and in what my body and mind needed and here we are, reaping the reward of patience and self love Loving yourself in every season isn’t a froofy way of making you feel good; it’s about genuinely taking care of what you and your body needs and allowing positive energy to be what drives you Especially when things become challenging or don’t go “as planned” External motivation will dwindle and fade, so chasing the stage isn’t going to sustain your efforts Only intrinsic motivation can create the level of results and consistency you’re looking for long term And it helps if you actually love the process ;) Need support finding your inner why and feeling love and pride for your body in every phase regardless of circumstance? Join the On-Demand Mindset Coaching Platform for competitors today to receive instant access to mindset and personal development coaching that helps you be YOUR best for prep & improvement season This platform was designed to be quick, effective, and is very interactive! For more information and to sign up you can visit: https://celeste-rainsturk.clickfunnels.com/on-demand-mindset-coaching-for-competitors Imagine how much further you can go with a healthy, conditioned, and champion mindset  Never mistake balance for weakness
It takes a lot to give your all in everything you do Balance is not the same as sacrifice or slacking off so let’s not get it twisted Sure it can look different for everyone and some popular definitions or showcases of balance have skewed how we perceive it No denying that! But when I preach balance, normalization, exposure and limiting restriction, I am not saying we need to leave our goals behind and therefore choose mediocrity . No way. I’m a competitor, I work with competitors, so I create systems and mindsets that support competitors in their goals . What I am saying is we need to prioritize the way in which we approach and achieve those goals so we can continue to pursue and receive healthy fulfillment from them . Balance isn’t about mediocrity at all It’s about perception Find your balance and let that be enough Know that if you have big vision goals, your balance may look different than someone else’s And acknowledge that in order to really make the most of every day you spend committed to your goals, it needs to come from a healthy mindset that can sustain your drive and support you in your endeavors Otherwise when it’s all said and done and you are no longer pursuing those goals because you’re ‘burnt out’, ‘jaded’ or just ‘giving it up’, you may wish you had “found more balance” . There have been plenty of examples of this Athletes who have zero balance & then get so consumed by competing and describe “hanging up the heels” like they were blindsided by the sport or completely chewed up and spit out Don’t let that be you YES! Be all in. Be committed. Follow your plan. Go the extra mile. Communicate with your coach. Practice your posing. Fine tune the details BUT MAKE EVERY OUNCE OF EFFORT YOU GIVE IN EVERY AREA OF YOUR LIFE MATTER Know when to redistribute your energy and be conscious of where your mind is really at when doing so You can be ALL IN any goals without being ALL OUT in others Like I said, balance is about perception, NOT mediocrity, you can have balance without giving up your goals; Modify your perception, create a definition, & set actions that align with it  If you are constantly walking by mirrors checking for some sign of a change or representation of behaviors (eating, exercise, sleep, pills, etc) then you’re taking yourself away from the bigger picture & moving close to the edge of dangerous cliff
This obsessive behavior is common among competitors considering its a physique driven sport where you’re literally judged on the way your body looks It used to be SO habitual for me until I realized it was a habit that was distracting & taking me away from my goals You know how it is, you walk by the mirror you don’t like what you see so you resort to a more extreme or negative behavior that has previously been positively conditioned in your mind to create a positive result Example You saw yourself get leaner eating chicken & asparagus so when you‘re not appearing leaner you think to yourself “ok I just need to eat my chicken & asparagus” or “I just need to take x fat burners” or “I just have to stop eating xyz” or “I need to do extra cardio” or or or It’s not productive Even If you look in the mirror repeatedly because you LIKE what you see, you’re then creating positive reinforcements (again usually connected to whatever current behaviors you have which separately may not even be healthy—key detail) for this “ideal” body shape or size When you rely on the mirror checks to bring your confidence up or validate your work you further yourself from having other confidence boosting activities or internal validations Over obsession on shape can lead to destructive behaviors How is that going to help you be a better competitor if it leads you to binging or restricting? Or help you have a successful off season if you just constantly judge yourself for lines that disappear? Or help you commit to your prep when progress is slower or different than expected? It’s not So why wouldn’t you stop a habit as small yet powerful as that? If you think you’re body checking too much, you probably are It doesn’t mean you should never look in a mirror, it just means you need to be conscious of your behaviors, like anything 🧠💓 BUILD MORE THAN JUST A BODY |
Celeste Rains-Turk
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