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
Are you mentally prepared to start a prep...A diet... or a cut of any sort?
I see many female competitors jump right back into a prep or a cut to gain a false sense of security and control and ultimately when they complete their season, they’re surprised to find the problems are still there.
Unfortunately running from your mind will never bring you peace within it.
Let me be clear by saying there’s nothing wrong with enjoying prep or cutting or wanting to do these things.
But how successful will you really be if you haven’t first established a healthy relationship with food and your body in every season?
If the intention is to “clean up” or “fix” or “get more control again” or anything of the sorts, it’s likely not coming from the best place.
First of all, your diet shouldn’t even be that out of the norm from one season to the next
Sure one may have more rigidity and one may have for freedom but the underlying feeling & intention is what must be consistent for longevity.
Hopping into a prep without the mental capacity to do so creates some rocky grounds.
Even if you know you’re on point with a prep and would never slip up on prep...what about after?
What we do, think about, associate with, and continuously reinforce WILL influence our future.
Waiting until after your show or after your season or after anything is dangerous because it’s giving more and more time for the negative behavior & thought patterns to fester.
You may not realize the habits in prep are not setting you up for successful reverse but many do (constant ab checking, thinking you’re better than for having xyz instead of abc, staring down your measurement charts or scale, positively reinforcing only weight or measurement drops, thinking of the food you’re going to have post show & drooling over it all...and many more risk factors)
Which is why it is sooo important to take the time to focus on your mental health before jumping into a prep AND while in prep!
It takes conscious commitment every day.
Refer to the checklist to see a few considerations to make before a prep, then head over to www.celestial.fit/ondemand to learn more about the #BUILD MORE THAN JUST A BODY community & platform.
Food serves a purpose in our lives—one of the most powerful is the nourishment of our body, the home of our souls.
When considering the nourishment of your body on a cellular level, it feels so much more vital.
You’re certainly not going to be inspired to be mindful of what you fuel your body with if you do not first love your body.
When you love anything you’ll be more naturally inspired to care for & protect it.
With that said, obsession over the act becomes an unstable type of love, one that can be quite selfish, overbearing, & untrusting.
It’s one thing to want to support your body but another to then trap your soul from pleasure & experiences!
You can love yourself & love food.
It’s okay to want what’s best for yourself.
It’s also okay to trust that your body will do what’s best for you.
Exercising too much control, can be a sign that other things in your life may be insecure or the connection to your body, food, or your goals is.
It’s no coincidence that we are provided for by the earth.
It is also no coincidence that we’ve been equipped to make things flavorful, experience based, cultural, healing, energy inducing, performance enhancing, life sustaining, & all around elevating.
Food doesn’t just nourish your body.
When you accept & embrace your body you care for her & when you accept & embrace that you can enjoy & love your food, & celebrate your life with food then you can finally taste freedom.
Then choices will not be rooted in diet plans, body morphing, or control based protocols.
Instead, they’ll be connected to desire so unique to you, your values, & experiences that regardless of outcomes you recognize the true best result is the freedom of CHOICE.
Celebrating that even when on a plan, with knowledge of the way food impacts your body, & recognition of all the attributes that make you human...you get to CHOOSE the intention.
If you’re struggling in your relationship with food, feeling like you can’t enjoy food or like you have no control or “should know better” & you’re worried that enjoying food = giving up your physique goals, visit www.celestial.fit/foodfreedom or www.celestial.fit/links for resources built to help you.
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
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
When Madeline came to me she was feeling super lost. After years of bodybuilding and strict programming she found herself in a flurry of emotional eating, constantly going off plan, and feeling detached from her body and her choices.
When we started working together Madeline expressed to me that she wanted to be able to trust herself around food, make choices from an intuitive place, and move away from structured plans so she could truly honor her body with her eating choices.
Every individual I work with comes to me with a unique ideal relationship with food and I was so excited to support Madeline in working through her emotional eating behaviors, lack of awareness in her body and her choices, and support her in embracing the relationship of trust and understanding she wanted.
We focused a lot on the mealtime rituals of my program along with redefining beliefs that were no longer serving her from her past. What I admired most about working with Madeline was her organization and commitment to the program. Madeline fully immersed herself into the program from the get go and never made excuses. Because of this, we were able to dig deeper and accomplish a lot in 5 weeks.
I am so grateful for the work we did together and overjoyed to hear her express such kind words about our work and elation with where she is now. Nothing is impossible for the people who really really want something.
Madeline was tired of facing her darkness every day without the tools needed to see the light was coming. Now she has a huge toolbox of resources, new normal belief patterns, more love for her body, and a deeper connection to every decision she makes.
I have no doubt that Madeline will be successful moving forward as she continues to use what she has invested in equipping herself with. Madeline, Thank you for trusting me and inspiring others to take action with your story!
If you were inspired by Madeline's experiences and transformation and you are truly ready to let go of guilt, shame, and loss of control around food then visit www.celestial.fit/foodfreedom to learn more about my food relationship healing and discovery program (this is what Madeline was referring to) and apply now!
Once you click the link, go through the info, and apply I will reach out within 24 hours with some follow up questions to be absolutely sure I can help you. If I can, we will move forward with enrollment, if I cannot, I will refer you out / provide other resources.
Can't wait to see you create YOUR ideal relationship with food while kicking ass in your life, physique goals, and embracing your body.
With so much out of our control this year and in the future, many have turned to food to exercise control in their life.
Whether it is limiting intake, stuffing food down until you find comfort in fullness, restricting types of food, giving into mindless, stress induced eating or resorting to other coping mechanisms through food, you are certainly not alone in this time.
Doesn’t it sometimes feel like you are the only one going through this?
The only one who…
- Cant get a grip on what they eat
- Constantly ends up overeating despite promising to be perfect day after day
- Is unable to say no to food
- Struggles around certain foods or events because of all the triggers, anxiety, and lack of trust it brings up
- Doesn’t seem to know how to stop when full or listen to hunger or see food outside of numbers and macros or physical impact
- Seems to be perfect until the end of the day or only through the week
I could go on.
But the point I am making here is, I know what you are going through.
I have been there and it was so scary, dark, and honestly numbing at times—to the point where I thought I might as well just keep binging or keep restricting because that would be easier than facing my shadows and enduring the pain that comes with that.
I can recall the first time I gave myself some freedom and then completely failed and thought I would never be able to be around those foods without the all or nothing mentality.
I remember when I had to really hold myself back from working off the excess calories I consumed or earning the ones I had been fantasizing over all day as distractions from my day to day life.
It sucked. On one hand I didn’t want to deal with it anymore and on the other hand I didn’t want to fail or give up this identity I thought required me to be so 110% or complete failure.
But things started clicking for me.
My process began developing, I felt more love for myself, and food was no longer taking up as much space in my mind.
I had more peace with my body and throughout the week I was no longer stressing over the pain of when my next binge would be or how I could earn it or scrolling for what I would indulge in for hours on end on social media only to feel so restricted I wouldn’t even enjoy it.
I overcame it and committed my life purpose to helping others make peace with food, their body and their goals so they can Build More than Just a Body.
Investing in my mental health and personal development, earning a degree in psychology where I focused my efforts on self-affect related issues like disordered eating, body image, mindfulness, habits, behavior, etc.
and now continue to invest in higher education with a masters in clinical mental health counseling to further develop my leadership in the bodybuilding world and in the mental health space.
I truly believe you can achieve your physique goals while making peace with food.
I do not subscribe to the notion that you have to go ‘all in’ in order to recover or make peace…especially if you do want to be an athlete or grow in your fitness journey—if we want peace in balance and sustainability than an unsustainable ‘all in’ approach won’t always resolve or be conducive to that either.
I believe in establishing YOUR ideal relationship with food that allows you to have your most fulfilling and empowering journey to ultimate physique, health, wellbeing, and LIVING.
Exercising control through food is a temporary solution—a bandage.
Developing a healthy relationship with food using my PTG process and committing each and every day to challenging pathways, redefining beliefs, forming new associations, honoring yourself, building up inner strength, fostering trust in yourself, having confidence, rewriting identities and standards…
THIS is a commitment you can rely on, integrate, develop, and consciously grow with and consistently see the fruits of your labor.
If you are ready to step into a peaceful relationship with food, foster a champion mindset, and love your body with more ease then visit www.celestial.fit/foodfreedom to learn more about and apply to work with me in my food relationship healing and discovery coaching program
Or you can join the free food relationship coaching series and get guidance and support from me as you go for 8 days at www.celestial.fit/foodseries