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!
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
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
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
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
A consistent theme among the women who contact me to receive support with their relationship with food is FREEDOM
They want to be able to make peace with food WITHOUT sacrificing their goals & aspirations in fitness & competing
They want freedom, yet they only know control
So when they are around food that isn’t tracked, prescribed as a meal, or part of their “approved” foods they feel they have NO control
But they want to be able to have one bite or one cookie or one meal without an overwhelming fear of going crazy, like usual
Can you relate?
Saying you’ll have “1” & it turns into a full on free for all
Going out to dinner & needing to restrain every fiber of your being from eating more chips & salsa because you normally go wild
Spending hours tracking & precalculating anything “off” plan or “guesstimated”
Making every effort to be able to control yourself at a free meal, cheat meal, IE day, whatever you want to call it, by “increasing will power” but you KEEP failing & it turns into what feels like an all out binge?
How can you end this cycle?
Do the opposite of what you think you “should” or “need” to do
When you want to restrict everything so you can “gain control” you’re actually just increasing the desire to go nuts AND you are conditioning your mind to believe that YOU CAN’T CONTROL YOURSELF AROUND ANY FOOD OFF PLAN/MACROS
But that’s not really “freedom”...that’s just a tighter leash
No dog has been happier on a tighter leash, neither will you
You actually have to give yourself opportunities to experience & learn about yourself in an environment of freedom
You have to approach a meal with a different, more conscious, mindset
Not just focusing on the macros or “making it fit” but actually just eating & learning how your body responds
“But Celeste, won’t this ruin my progress?”
It can, but it depends how you approach this
I’ve found my clients need different approaches. I have 4 I use most often to help them
The approach given depends what season they’re in
Contact me now letting me know what is going on for you and I may be able to give you some insight for your specific situation ❤️😊
BUILD MORE THAN JUST A BODY
Do you get anxious about the holidays knowing you’re going to be surrounded by food?
Having that lingering fear of not being able to control yourself?
Or the nagging thoughts of food that never end & serve as annoying distractions from what truly matters?
Do you get overwhelmed trying to calculate & perfectly balance every morsel of food you long for in an effort to make others feel good or make sure that you don’t miss out?
More than anything do you tend to feel guilt & this intense urge to work off, earn, or even make up for all the food you ate?
It’s sad how for many people, holidays have been plagued with these overbearing thoughts & anxieties
Going into the holidays as a competitor can be tricky when our identity is rooted in that of ‘someone who doesn’t usually eat that stuff or needs to track everything or can’t indulge without going crazy’
At least, that’s the underlying identity many athletes attach themselves to
Of course, there is also the competitor who is on prep & might be worried about derailing their progress or not being able to hold themselves back from the temptations of the Christmas dessert table
I’ve done prep through holidays where I haven’t been given a meal, & it heightened my awareness of the other amazing parts of the holiday season
I’ve also had improvement seasons during the holidays where I could eat anything without worrying about my next show
But the fear & anxiety I had once been so familiar with, I could combat with a new identity & belief patterns
I look at these meals as no different than any other meal
We have to take food off the pedestal in order to not fantasize or obsess over it to the point of creating a restricted mindset that then leads to the “get as much in as possible because I never get it” mentality
Another important key is that the thoughts you bring to the table are going to be more influential in your experiences & digestion than anything else. I’ve made posts on this before & would be happy to send them to you!
Lastly, it’s food. It provides great experiences, opportunities for connection, tradition, & nourishment
You don’t have to earn it or work it off or put it to good use. You just eat it
Doing so with gratitude & complete awareness of how your body will feel as well as where the choice is coming from
It’s not about the food, it’s about you, the thoughts, beliefs, experiences, identities, & all the inner workings that really influence the encounters you have with food
What are you missing out on by being consumed with these anxieties, thoughts, concerns, past experiences, & shortcomings?
It’s just no way to live
You deserve to happily enjoy the holidays and ALLLL that comes with it & ALLLL that it means for YOU without a serving of guilt, shame, worry, or swirling thoughts on the side
Apply for my food relationship healing program that’s helped women all over the world make peace with food and fully enjoy/mentally prepare for the holidays!
Avoiding trigger foods is usually NOT the most productive route we can take when trying to prevent binge-behavior, overeating, or consistently going off plan/macros.
Many of the girls who reach out to work with me say that they struggle with 'trigger' foods and constantly overeating them or going into an all out eating fest with them.
Of course, I ask them how long it has been going on for and if they have ever done anything to address it before and some of the most common responses I get are;
"I have tried to just throw them away"
"I end up tracking everything but then that only lasts for a little bit before it is like I can't even stop myself"
"I have no idea what to do, counting macros, following a plan, giving myself free for all, or taking a break none of it has helped".
And I am honestly NEVER surprised to hear all of this because that is what we are 'taught' to do by the industry, society, and the path of least resistance we as humans love to take.
Unfortunately, many of these women tend to feel like they are a 'lost cause' and like they will NEVER be able to overcome something as overwhelmingly heavy and upsetting as this.
BUT, what if I told you you could overcome it?
Many of the girls who start working with me are always skeptical that I can actualllyyyyy help them beat these behaviors but, if you look at my 'testimonials' page on my website or the 'bikini client wins' highlight on my Instagram, you will see how I have happily proven them wrong.
I developed a specific system and process, my PTG process, to help the women, especially competitors make peace with food WITHOUT having to give up their lifestyle as a competitor, athlete, or fitness enthusiast.
What I explain to them about this problem is that it is not always resolvable with avoidance, in fact it usually isn't.
Throughout my time earning my Bachelor's Degree I spent a LOT of time reading case studies, doing reports on, and research reviews on topics related to eating psychology and disordered eating.
One thing that was not just glaringly apparent in MY OWN journey to healing my relationship with food but also showed up in the research was that restriction increases fixation.
I mean, just think of it like when you are in a prep for months and haven't had a cookie and then you suddenly start thinking about cookies way more than you ever did before you said 'no more cookies, it is prep time'.
Some people refer to this pattern of avoidance as the 'no-binge diet'.
Telling yourself you have to throw everything away or 'never' have it again is basically a recipe for disaster.
Because that is like putting plastic wrap where your window broke and pretending it is now a window. No way, the problem still exists.
So we have to get to the root of why you are being driven to these behaviors.
While restriction is NOT always the reason for fixation eating outbursts, it sure is a common cause.
The best thing you can do for yourself is make it just as normal as your chicken, tofu, ground turkey, rice cakes, egg whites, or whatever else you choose to eat every day that doesn't have any sort of negative label on it.
Which of course, attaching morals to food can be just as problematic as restriction, but I will save that for another day.
For now, focus on how you can make 'trigger' foods, normal foods.
For me, it was eating chocolate every day. Then it was eating an Oreo cookie every other day.
Mind you, these were two foods I would sneak into the garage to eat when no one was around, or find myself thinking about non-stop to the point where I just HAD to have them and then ate SO MANY and promised to be 'good' from then on.
Eventually, after applying the normalization/exposure tactic--along with other tools of mine, I didn't care about the chocolate and I didn't care about the Oreos.
In fact, most days I FORGOT that I 'could' have them because I just didn't care anymore. It became more about if I ACTUALLY wanted them. Which, I usually didn't even find myself thinking about them like I had before.
I encourage you to apply this to your own life if you are struggling.
Find this post helpful? Share it with a friend or teammate in need or as a preventative measure.
Don't know where to begin with implementing this and need more support?
Reach out to me to apply for my Food Relationship Healing and Discovery Program or CLICK HERE now.
If I believe I can help you, I will let you know how we can work together, if I don't believe I can help you, I will refer you to someone else.
Please understand that the information I shared here can vary from person to person. It is important to know that you may implement the idea but there can still be other underlying factors. Unfortunately, and fortunately, these are what we call 'ill-defined' problems, meaning the path to a happier ending is not as easy as 2+2. I highly recommend you get help and support. Whether that is with me or with someone else, I encourage you to seek help. It doesn't get better with time if your beliefs, habits, and patterns remain the same. It pays to invest in someone to help you through it. I shouldn't have to put a disclaimer after every post or blog but have a disclaimer on my website for a reason. It's just not one size fits all.
1. It’s no different than any other day. Treat it this way and you’ll be okay
2. Working off or earning your food should never be a thing.
Plus studies have shown that your hunger levels increase with longer cardio sessions so why not use that time to spend with loved ones?
Earning your food perpetuates the belief that food is only meant to be eaten when “worked for” but we need food regardless of movement just to function. This creates a worse relationship with food
3. If you are feeling anxious about it evaluate why. Where is the anxiety coming from and what feels threatened?
This is where you need to focus your attention on relieving
4. One of my friends and fellow competitor Hana DeVore said it best, if you’re struggling with how to eat on one day, you need much more help than any infographic or even a video like this can give you.
You need to focus on developing a healthy relationship with food from the depths of where it begins, not just surface level solutions for “controlling” yourself on a day that we have been conditioned to believe is about feasting when it’s meant to be about gratitude
5. Stressing about what you’re eating is going to make your body struggle to use and digest it. So bring confidence to your decisions backed with strong core beliefs
6. You’re not a bad person for saying no but if you’re saying no make sure it’s coming from a positive self loving place and be prepared to lovingly accept questions from people who otherwise normally would expect you to eat
7. You’re not a bad person for saying yes. You’re no less fit, healthy, competitive, or influential for participating in a meal because simply put, it’s food and you’re going to eat anyways. No moral attachment belongs on your plate
8. Best thing you can do is be mindful. Not in the frilly way but genuinely consider how your body feels, where your head is at, and what’s driving your decision making.
Connect to your goals, your values, your standards, and your body. Listen, honor, and love them all
9. Make no justifications for your choices
10. All of this applies tomorrow too. Like I said, it’s no different.
The problem is the conditioning to be concerned about celebrating a holiday in fear of gaining fat, reversing all your progress, losing your next show, being a failure, blackout binging, never ending guilt, and desires to ghost your coach for weeks until you “work it off”.
Change your perspective.
Holidays are a time of high spirits and fun, I know how much it sucks to be consumed with neverending thoughts about the food and only being half present with the people who matter because I’ve been too consumed in consuming.
But it doesn’t have to be your reality forever or at all. Be proactive.
If you experience the distraction of disordered thought patterns...reach out for help. There’s no shame in it and you’ll be glad you did!
I can’t imagine having lived my life with the troubles I was experiencing forever.
I couldn’t imagine being that way at every holiday or for my future kids or every celebration or literally every day and every week being so obsessed with how to eat in an effort to achieve a look or body.
Now I am happy and still crushing my goals. Funny what we gain when we let go of control and choose love for ourselves above all else.
If you’d like to apply for my food relationship healing and discovery journal program then DM me or apply using the link in the comments below!
Happy thanksgiving!!! 😊🥳❤️
I am so grateful for you and for these platforms where we can all connect and learn from each other!
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💓😊🧠
Struggling with putting these concepts into action? Reach out for help!
I absolutely LOVE and have a passion for helping women transform their relationship with food
And the results of my methods and coaching speak for themselves (see my testimonials page so you’re not just taking my word for it 😉)
YOU ARE NEVER A LOST CAUSE, THERE IS ALWAYS HOPE
By implementing this into my own life I was able to finally make peace with ALL food and see that just because I’m “allowed” to eat it does not mean I HAVE to
It came down to finally giving myself the OPPORTUNITY and TRUST to CHOOSE for myself, my body, my needs, and my goals!
You’re no less of a “fit” person or “influencer” or “enthusiast” or “competitor” just because you eat foods that the mainstream industry labels as BAD
In fact, I’d argue you are MORE fit and healthy because your MINDSET is in a ordered, healthy, loving, freeing, and sustainable place
Oh, and by the way, you can compete with 1000000% discipline and effort and still have a healthy relationship with food
(Contrary to popular belief—you don’t have to quit to heal)
Just comes down to coming out of autopilot and into consciousness
Like I said, reach out for help if you’re struggling! It’s never too late and if I can help you I will let you know, if I don’t believe I can then I will refer you to someone else
As hard as it can be to admit what’s happening, it could be the step that changes everything for you
I know it did for me
Lots and lots of love 💓💓
Celeste Rains-Turk: Celestial_fit
Why You Need to Be More Concerned With Your Relationship with Food than the Actual Food You Are Eating
I’ve said it before and I’ll say it again!
The greatest concern we should have when it comes to what’s on our plate is the way we feel about it
Rather than stressing over gaining fat, clothing fitting tighter, losing control, or looking fuller than before, you should be focusing your energy on healing the parts of you that are causing you to think this way
Food is not the enemy, yet so often we treat it this way
The worst part is that many people don’t even realize they are doing this
Yet it is so common
Maybe this is you even? Maybe you do realize that your relationship with food is unhealthy
Rather than turning to a new diet, program, Coach, or lifestyle it’s important to address what’s going on up 🧠 here
The thing is, your relationship with food won’t heal itself and it certainly won’t be resolved with more restriction, calorie counting, or meal plans
Many women think that if they can’t control themselves around food then they shouldn’t be eating it—yet the food isn’t the issue
Many women think that if they can’t stick to their plan then they need a new plan—yet the plan isn’t the issue
Many women think if they eat something they normally wouldn’t allow themselves to eat then they will be full of guilt & regret so they consider it off limits—the off limits food isn’t the problem
No matter what you do with your diet or training, the root of the problem still exists
So even if your body changes or doesn’t change, the underlying issue you have with food should be of utmost importance to you
Because this is going to impact you, your life, & your body MUCH more long term than choosing to eat or not eat something now
Everything comes down to intention, reasoning, perspective, & choice
Continue to force yourself to do things, the less control you actually end up having
(Think of all the times you overate after saying you’d start a diet tomorrow or couldn’t stop thinking about a food after you said you wouldn’t eat it anymore)
It’s all a mindset
Ready to start taking steps to improve your relationship with food?
Apply for my Food Relationship Healing & Discovery program now HERE