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 1) trying to work it off, restrict calories, or do any sort of compensatory behavior to “make up for it” — These behaviors actually serve as justification patterns that will reinforce to your mind that binging can always be undone & therefore it is okay to keep doing it because there’s no consequence. It also makes guilt stronger because it’s sending the message that in order to have those foods you must earn or purge them in some way but other foods you don’t have to do those things for therefore furthering the good vs bad food mentality
2) not talking about it, hiding it, trying to cover it up or get rid of anything related to it—This behavior tells us that we are not to be loved, accepted, cared for, or helped if we are engaged in this behavior which actually further deepens shame points that were likely established at a very young age. It is immediately relieving to talk about struggles with other people so by isolating you’re also withholding potentially healing moments. This action also causes a cycle of anxiety through emotional avoidance. I always say to myself & clients that the more you avoid the greater the void 3) swearing to be “perfect” moving forward—This insinuates that peace and progress cannot be made without perfection which is far from the truth. Striving for perfection, especially after disappointing yourself, usually only leads to unfair expectations and unsustainable behavior which furthers you from your true ideal because it keeps you stuck in criticism instead of being grounded in compassion and a rebuilding of efficacy If you want to improve your relationship with food and learn more ways to do so, check out my free food relationship coaching series which includes a full pdf workbook, a video workshop diving into the topic of the day as well as a written breakdown, prompts through the workbook to support the improvement & discovery, as well as 1:1 support from me to anyone who sends me their work as they go. I’ve helped over 800 people through this series, YUP! So you’re definitely not alone in this. Enroll for free at: www.celestial.fit/foodseries
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 finishing or trashing all the 'treats' in your house so they are out of sight out of mind
making people hide certain foods from you not buying food for your kids, significant other, or others because you don't trust yourself avoiding settings where food will be abundant because it gives you anxiety to consider passing it up, missing out, or having to explain yourself always having to 'make the most' out of your macros, refeeds, cheats because you don't know when you’ll get it again waiting until everyone leaves the room, goes to bed, or isn’t home to finally eat everything macro hoarding or food restriction forcing yourself to stay out of the kitchen during the day because you can't stop grabbing food doing 'perfect' all day but then losing it beating yourself up for going from 'on point all prep' to 'no discipline or willpower or control now' fixating on food & planning for when you will 'get' to eat them These are some common signs of disordered thinking about food, behavior with eating, & maladaptive coping, avoidance, & inconsiderate approaches that are indicative of a person's beliefs I used to believe it was not possible to have a healthy relationship with food while working toward my goals I was always anxious with food not just in choices I was making but how I spoke about it, handled when others would bring it up, & felt around it I lived with an all or nothing mentality that led me down sad unhealthy behaviors that were so unkind to my body for years It wasn’t until I focused on the inner work that I was able to make peace with food & my body & prove I could have this positive relationship with myself while also being fit It’s become my mission to help others #BUILDMORETHANJUSTABODY by combining psychology, mindfulness based eating practices, personal development, & counseling experience to support you in having your most fulfilling & empowering approach to your goals If you’d like to work with me you can visit www.celestial.fit/foodfreedom or start with my free food relationship coaching series at www.celestial.fit/foodseries both linked in bio @celestial_fit Ps chocolate is my love language  What if you believed reverse dieting was easy & that being at peace with food, your body, & your goals was possible?
Belief influences actions Believing it’ll be hard can be helpful to preemptively prepare to overcome challenges But many athletes go into reverse dieting with a perception that there’s a high likelihood for failure Going show to show with this worry of what could be waiting for you after the close of competition season A time when autonomy increases, control seems hard to hold onto, & the body will change no matter what & since everyone warned you about this or you’ve struggled before, you worry Your -anxiety increases & confidence decreases -identity takes a hit as you’re forced to take a step back & grow/recover -body’s lines fade despite hunger being off the charts -fixation on food is intense & you keep looking at your prep files You start to wish you were on prep because “things were easier” & you “had more control” & are “unable to trust” yourself when you’re not dieting But you know you need the time off to build & that rogue mini cut backfired on you as you’re now elbow deep in another package of oreos because you “already ruined it anyways” or “will be better tomorrow” It’s important to go into this season with a plan that aligns with your current needs, goals, & values I’ve been most successful when I set expectations for myself based on myself, not the expectations, approaches, or beliefs others promote that don’t align with me I’ve done reverse diets in many different ways Hands down, the best way is the way that is best for you Rather than turning to social media to perpetuate an identity crisis or reinforce comparison to other competitors Turn within & ask: What do I truly need now? What expectations am I placing on myself that are unfair/unrealistic? What commitments can I make that align with the improvements I want but allow for longevity, peace of mind, & empowerment? What do I need to believe about this season & myself? If you’d like more guidance post-show, check out thes free resources like the post show blues or food relationship coaching series #BUILDMORETHANJUSTABODY  Instead of “I have to distract myself to avoid eating all the food around me” try using language like this that is more solutions focused & compassionate:
➡️ I feel my heart rate increasing & my mind fixating on food. Taking a break to breathe, go outside, or phone a friend would be useful to support grounding myself ➡️ I recognize that it was hard to control myself around these foods in the past because I was previously very restricted, this was my only way to cope with emotional experiences, & I could not stand FOMO. I can use self-validation to know these behaviors were coming from a well-intentioned place within me, & now I’m even more equipped to trust myself The proof I have that I’m trustworthy includes __ & the thoughts I can choose to align with to support me include __ ➡️ I can choose to eat all food any time. The reason I regularly choose to eat xyz is because it makes me feel __, it fuels these areas of my life __, it allows me to __, & it provides my body with __. I can still enjoy any food & will with a new commitment of mindfulness which I can practice with my go-to meals & slowly begin exposing myself in a safe way ➡️ All food can serve a purpose in my life. Some feel scarier to me because of how I’ve engaged with them in the past so this concern is to be expected until I create new normals I also recognize that the beliefs I have about this food is creating my perception of it, what if I chose to believe something else about it? How would I approach this differently then? (Here, we are introducing a new perspective through challenging the current, to help mind expand out of fixation or judgment) ➡️ Distracting myself might work sometimes & may even work now but I’m also committed to supporting myself in the underlying cause of the behavior & food anxiety so whether I face this thought / urge now or not, I’m going to make the time to sit with it & explore it because I deserve to not just interrupt patterns but also transform them so I can live with peace of mind, trust, empowerment, & self-belief Looking for more support? Sign up for the free food relationship coaching series at: www.celestial.fit/foodseries I hope you find this thread helpful for your next trip! Be sure to save it for future reference🤗
My personal approach may not be best for everyone so I shared more of the mentality behind the choices/approach Aside from the proof being in the pudding & me having a very fun, freeing, relaxed, fulfilling experience while traveling & while being & returning maintaining weight, having good digestion without feeling heavy or crappy, & continuing to perform well in the gym…I also understand principles to developing and supporting peace of mind given my own growth, education, & experience in helping 100s of others do the same Less complication & stress, more mindfulness With freedom comes opportunity to choose. Choice is a much better place to function & make decisions from than restriction or chore mentality Take the time to connect with what YOU want your experiences to be like and how you want to feel when you return so you can feel confident in your choices while traveling & in a state of acceptance for any outcome when you return If seeing physique or data changes scares you when you return then remind yourself and reflect on whether you upheld your commitments, learned, and enjoyed your experience This should be known & decided well before you return to mitigate judgment If you would like support in your journey to having and maintaining a healthy relationship with food while working on your physique goals, CLICK HERE for access to a free program or go ahead and apply to work with me 1:1 in my food relationship program If you have other questions or things you’d like me to expand on feel free to comment or dm me and I’ll do follow up content🙌🏻🤩🫶🏼 Enjoy your life and #BUILDMORETHANJUSTABODY  I had so many trials & errors when making efforts to “control” my eating behaviors & find peace with my body
I faced many set backs that made me doubt if I’d ever make it out Even just imagining my current self telling the version of me that would binge, restrict, constantly judge herself & her choices or how she looked, hide her body or food, feel ashamed…that she one day gets to where I am now Being binge free, loving & respecting her body, & feeling a deep trust & peace with self & food…i don’t think I would have been able to grasp it The level of freedom I feel now is an EXPERIENCE. It’s one I know is possible for other athletes I’ve come to terms with demands of this sport that will influence how I see myself, my body, food, & goals I learned to take responsibility & pride in myself & my efforts I see the value in the process & respect how far I’ve come so much that I’m not willing to risk my mental & physical peace again It doesn’t mean it’s not a conscious effort each day but it no longer feels like that gritty work that went into healing at first I know how it feels to want to run from the work when the outcome of a better mentality & better relationship with food feels so far away I can relate to inquiries I get or clients I work with when they’re really in that battle with themselves I assure you, that is where a warrior is forged within you. One that can see she is capable, worthy, & deserving of the peace she desires I can only face my tougher days now where old patterns try to come up BECAUSE OF the COURAGE of the version of me who was in the trenches STRUGGLING if she’d ever get out, feel safe in her own body, be able to trust herself & committed to facing the struggles So know, if you feel like you’re in the thick of it right now and you’re doing the daily work to resolve the issues you’re facing, this is the version of you that your future self is being forged by Because you are choosing to love yourself now, even at your most vulnerable, & do what needs to be done for yourself, you’re creating a relationship with yourself that is going to support you in anything you face moving forward It is worth it to #BUILDMORETHANJUSTABODY
SETTING YOURSELF UP FOR SUCCESS WITH FOOD AROUND YOUR MENSTRUAL CYCLE
Whether you get ravenous, have intense cravings, or you lose your appetite…this video breaks down a mindful process leading into your cycle to support decision making Take care of your body and honor her by listeningâ¤ï¸ It’s never too late to implement mental support tools to improve how you approach every season and foster an improved or fortified relationship with food, your body, and your goals.
What I cover with examples: 1) mindful eating 2) body celebration 3) questioning automatic thoughts 4) changing the conversation with self and others 5) being considerate with commitments Let me know which one you could see yourself implementing right away and how you think it will help you and your journey 🤗 we can hold each other accountable👊🏻 If you love content like this, you are going to love the On Demand Mindset Coaching Platform I developed for Competitors Check it out at www.celestial.fit/ondemand See you in there to #BUILDMORETHANJUSTABODY 3 Mindful Eating Tips to Increase Satisfaction, Decrease Scarcity, & Improve Your Decision Making7/10/2022 1. Ask, “What are the benefits to eating this meal?”
2. Pay attention to and engage with your senses while you eat. It keeps you present and supports you in satiation 3. Before you finish, leave a bite on the plate to have a visual representation of the abundance of food and use it as an opportunity to share gratitude for the ability to have access to food. Or, finish what you’re eating and express this gratitude for the abundance of nourishment you have and will continue to have. Let me know what you think and how these work for you🤗 For more psychoeducation guidance and support, sign up for my free food relationship coaching series at www.celestial.fit/foodseries #BUILDMORETHANJUSTABODY
Are you stuck in the binge, guilt, purge, restrict, cycle?
Watch this video to hear a breakdown and assess where you’re at. If you’re looking for support and guidance in your relationship with food, sign up for my free 7 day food relationship coaching series with psychoeducational support tools, videos, and worksheets. ​Plus if you send your work to me each day, I’ll provide 1:1 feedback. Super valuable if you ask me ;). Www.celestial.fit.foodseries #BUILDMORETHANJUSTABODY |
Celeste Rains-Turk
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Photos used under Creative Commons from Robert Gourley, Danijel J, Neeta Lind, Brian PDX, Stefano Merli, frankieleon, j_lai, Gudlyf, U.S. Naval Forces Central Command/U.S. Fifth Fleet, Arya Ziai, SuperFantastic, Ruth and Dave
