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!
The holidays are for quality time with loved ones! A pause in our go go go lives to give thanks and celebrate the seasons together
With warm hearts, memories, people, and traditions the last thing we want is to be so fixated on warm food that we feel robbed of everything else
Holidays can be harder for people who have, are, or want to diet
Whether you are someone who has been on prep for years and now are going to finally partake in the meal but worry people will question you or you will lose control and binge
Or you’re someone who gets anxious being around all the food
Or you have found it difficult to find a happy medium between satisfied v stuffed or controlled yet balanced
Or maybe you’re someone who just really wants to be more intentional about the meal so they can focus more on the memories than the food
Regardless of your situation, you deserve joy!
Sometimes that means setting boundaries, saying no more, saying yes to more, making more conscious effort to break the pattern and the cycle that’s always led you feeling guilty, sick, and ashamed after the holidays...
Last night I guided some of my clients and on demand mindset coaching platforms through a full workshop to prepare for the holiday season
Everyone had so much amazing value to add and support to provide as I went through some major talking points and we addressed pressing concerns
All my clients and members have access to the replay in our private community Facebook group and online platform
If you’d like to go through the workshop, connect with other amazing women driven to be their best and BUILD MORE THAN JUST A BODY with a healthy relationship with food and their goals, and get support along the way
Then I encourage you to either check out on my food relationship 1:1 coaching program or just go ahead and join the on demand mindset coaching platform for only $9.99/mo (even if you literally just joined for one month and for this workshop I know you’ll get your moneys worth if you implement)
VISIT: WWW.CELESTIAL.FIT/ONDEMAND to learn more & join now
See you in there!
Focusing on the present moment has been shown to decrease negative cognition that comes from depression & has further been tested & shown to act as a buffer between negative affect & binge eating & other dysfunctional behaviors (Jo & Yang, 2019)
When we’re present in the moment we’re more mindful, considerate, engaged, & focused on what IS versus what may be, what was, or what has been
There is substantial evidence suggesting the positive role mindfulness based eating practices & therapies has on an individual which is one of the reasons why I apply this in my food relationship coaching program
If you feel out of control, lost, anxious, sad, nervous, or overcome with any other emotion & turn to food it may just be because of a very strong cognitive fusion (aka association) between food & resolving the emotion
For me personally, this reminder is what I used starting in my last improvement season & it has continued to keep me grounded
It came from my belief that when I am present, I make the best decisions for myself—which I had evidence from my experiences to support
When working with my clients I like to focus on their strengths, lessons learned from past experiences, current choices, values, & associations so that we can move forward without dwelling & instead with more implementation
Rather than remaining in a “stuck” energy I believe in moving the ball forward by capitalizing on each persons unique needs, circumstances, & abilities
If you’re struggling, a myriad of factors & variables are likely working together to cause the presenting issues that just need to be unwound, rewound, & reinforced
It’s amazing how the result of changing 1 variable in the situation can have a snowball effect on others—this further reinforces the importance of taking it one meal, breath, rep, & day at a time
Want to learn more about how we can work together in your relationship with food, your body, & your goals?
CLICK HERE to learn more about my Food Relationship Healing and Discovery Coaching Program
BUILD MORE THAN JUST A BODY
This past weekend I was so excited to see my past client, and valued part of my Build More than Just a Body community, compete again!
Back in February Jess and I worked together on her relationship with food in my 5 Week Food Relationship Healing and Discovery 1:1 Coaching Program
Then just a few days after her show she sent me this video and it totally made my day because she is such a powerful example of what prioritizing inner work and healing can do for cultivating a more successful commitment and drive in all future preps and improvement seasons.
She just went through her best prep ever which she says would not have been possible without having worked on her relationship with food at the beginning of the year. (she had previously shared her experience in another video you can see here: https://youtu.be/51xJj6sEzTQ)
After her most recent show she was not over fixated on the food, she found satisfaction without binging, and instinctively was going through the habits we set in place from the beginning of the year.
Rather than stuffing herself at a brunch or shoving sugary treats down her throat the moment she got off stage, she was able to use the mindfulness based practices and habits we focused on creating and reinforcing to honor her journey, her body, and her goals.
Her natural behavior and thought process with food now is so different than her past experiences post show.
Jess shares that she knows how to stop herself now, check in, observe her thoughts, and really consider how she will feel about her decisions whereas before a free-for all, regret, more restriction, guilt, and shame were more normal for her.
When Jess first started my program she had been struggling with the all or nothing mentality kicking her butt post show and now she has been able to continue her positive habits from the food relationship healing program into and through her prep without cheating, sacrificing her sanity, or feeling like she let herself down.
Her prep was not only the most successful but also the most nourishing as she mentions recognizing her needs and feeling connected to her choices which is a major focus we had when we started working together
Jess encourages you to take the leap of faith and do this program too if you are struggling because it helped her after her last show, into this prep, and now with continued goals from here.
She says is one of the most freeing things she has ever felt to not have any worry or concern about post-show anymore
I am SOOO happy for her and excited for her continued success and hope to celebrate yours one day too!
If you would like to learn more about the program she is referring to and apply please visit: www.celestial.fit/foodfreedom
Mindless, emotional, stress-induced eating is a common downfall for many when it comes to generating results and feeling empowered along the way
Fortunately, it does not have to be your Achilles heel forever
Despite the many possible contributing factors that each individual can experience and the unique process each person may need to go through to overcome emotional eating, researchers have determined the power of mindfulness-based eating practices
This is part of my PTG process with all my food relationship healing and discovery 1:1 coaching program clients
We employ introspection, mindfulness, behavior change, psychology-based resources, and dissection of your experiences to mend your relationship with food, your body, and your goals
While facing these demons may not be the most glamorous process, it certainly does pay off
I hosted a workshop on overcoming mindless eating (especially when alone) that you can gain access to for free at www.celestial.fit/snacking
I provide an in-depth training on the subject with lots of resources, guidance, and tools throughout--it is not your average "free workshop"--it is a genuinely valuable and informative training
I can't wait to hear how you go with it and some of your main takeaways!
If you don't want to have to keep getting 'back on track' then change the track you are on
I hear this alllll the time, "I just want to get back on track" or "I keep falling off" or "I am not on point anymore" and every time I question why someone chooses to subscribe to the idea they they are 'the problem', they are 'broken', they 'have issues', they are 'worse' than others who 'have no problem with staying on track'
There is a level of self-responsibility, worth, and affect that is necessary to be successful when you commit to a track to be on of course
Developing discipline, will-power, control, motivation, etc is all going to be beneficial for your adherance and succcess, no doubt
But sometimes the necessary steps to raise your efficacy and ability level are not on the same rout as the track you are trying to hop on
A lot of times the women I work with think they are complete and total failures because they are not reaching the goals they want, keep trying to do what they think is best based on how others are living, or they just continuously self-sabotage because they don't feel totally aligned with the choices they are making
While looking to others for motivation or insight can be beneficial, it is totally unfair to them and their journey to try to just hop on the track they are on as if that's all that is required
You have to be willing to learn what YOUR path of least resistance is NOW
Even though what you need to do may not look as 'hardcore' as someone else, it could be what propels you to the next level so you can commit to and demand more from yourself
It is entirely inconsiderate to continuously expect yourself to do better next time when you have not even had the opportunity to learn, reevaluate, set yourself up for success, and move forward with a new approach or mindset
Most of the times, I see people get so caught up in what they think they need to be doing or what identity they think they are supposed to be representing or filling that they completely lose any chance of fulfilling these goals and sustaining the results
If you really want to get from point A to Z, you have to be willing to go through every letter in between
It is really just a set up for failure to be expecting yourself to do better when you just are not equipped to yet
Does not mean you are behind or not enough or doomed to fail
Just means you have to figure out where the track is broken and what you need to do to modify or fix it so you can still get to where you want to go without the anxiety of falling off or the misalignment of the train (you) with the track (your plan) that you are on
Need support with 'getting back on track' but don't exactly know how to release the fear, shame, guilt, and concern that can come with changing the track altogether in an effort to finally bring you the results you want in a more seamless way?
Let's work together!
You can learn about my food relationship healing & discovery 1:1 coaching program HERE now
Looking for more support outside of food and more so with your workouts or other life goals? Contact me at firstname.lastname@example.org so we can see what the next best step or resource is for you (I have tons of them!)
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
Getting to the root of the overeating will do more in the long run than constantly; beating yourself up, feeling like crap, limiting your potential, succumbing to a less than ideal version of yourself, and then trying to make up for it all the time with the same behaviors and mindset that got you there
Ready to make peace with food so your results can be more consistent, sustainable, and celebrated?
Learn more about my food relationship healing and discovery program at www.celestial.fit/foodfreedom and apply to work with me now
or enroll in the free food relationship coaching series at www.celestial.fit/foodseries to get your feet wet :)
Many of the competitors and athletes I work with get stuck in a pattern of only caring about the items listed on the left side of the image but they want and wonder why they don’t have the things on the right
But I always try to reinforce that you can’t expect yourself to have awareness of hunger and fullness cues or the ability to see all food without good or bad labels or be present to emotions if you’re always running on auto pilot with settings calibrated to diet mentality
Keep in mind though, Focusing on improving one doesn’t mean you give up the other—in fact it would support adherence and longevity because of the awareness and mindfulness that would be likely to encourage new considerations and or changes
But you’ll likely neglect one if you only care about and prioritize the other
When you can bring the two into focus together I believe you’ll be more successful and more likely to sustain that success or process you’re committed to long term
We need to eat to live and survive so why not make peace with food and our goals so the two can coexist in a seamless way that is conducive to your longevity?
You can enroll in my 8 day free food series now here: celestialfit.fit/foodseries
If you’re looking for direct 1:1 coaching and support for your relationship with food then you can learn more and apply for my program at www.celestial.fit/foodfreedom
Let me know what your thoughts are on this! Did I leave anything out that you’ve experienced or focus on?
BUILD MORE THAN JUST A BODY
Ever heard of mindful eating?
In order to truly tap into that it means we have to be aware which requires us to be conscious of our actions and decisions Unconscious eating can lead us to experiencing patterns of over eating, binge eating, and of course, mindless eating
I even hosted a full workshop on the topic that you can get immediate & free access to at celestial.fit/snacking
If You have ever:
➡️eaten so much that you wondered how you didn't feel full sooner
➡️felt unsatisfied after a meal
➡️lost your appetite or interest in eating
➡️find yourself disconnected from the food you eat & only focused on numbers or getting the food down
Then these practices may be especially helpful in raising your consciousness at every meal so you can start eating more mindfully I want to know how these work for you so when you practice them let me know!
Don’t forget to go through the free replay of the workshop I hosted at celestial.fit/snacking that will give you a full deep dive into ways you can strengthen trust with yourself around food and other considerations for overcoming mindless eating
If you wouldn’t be saying it during one season, why are you justifying the potentially self-sabotaging behavior in another season?
I think many people tend to justify the behavior of over eating in a bulk because the impact feels a lot less than the impact of dieting down and missing meals which can leave you even more hungry
My point with this post though is to paint the picture that the justification for one (regardless of which one in all honesty) should act as a warning sign to something else going on
Maybe there’s a feeling of “being so far out” or an ongoing habit of breaking the commitments you make to yourself so it becomes a “eh it doesn’t really matter” or even the possibility of knowing you’re going to cut eventually which signals you to wanna act like it’s hibernation mode
In reality, you have to be prepared to separate yourself from these thoughts when they come up so you can objectively understand where they’re coming from
Sometimes it is genuine or for good reason but day after day, week after week, continuously straying from adherence absolutely will add up
Even if it doesn’t have a physical impact like excessive fat gain or fat loss, there is an undeniable mental impact that will occur
The more you reinforce the “it’s okay to go off plan” or “it doesn’t really matter bc xyz” or “ill make up for it with abc” the more often you’ll be okay with that
This is one of the reasons why it is SOO important to set intentions for your improvement seasons and for preps so the boundaries are clear with yourself
Identify what you’re really looking for when you start to excuse yourself for crossing your own boundaries or ignoring your commitments to yourself and your goals
Find the deeper meaning behind your reasoning with objective curiosity & external support or guidance
If this is an ongoing issue then it’s likely going to become a stronger and stronger habit/pathway making it all the more potentially difficult to work through later
Be proactive with expectations/intentions & boundaries
& Get ahead of it through conscious awareness of your own behaviors
Need 🧠 support?
Visit: www.celestial.fit/ondemand for mindset coaching at your fingertips