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!
Are you stuck in the binge, guilt, purge, restrict, cycle?
Watch this video to hear a breakdown and assess where youâre at.
If youâre 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.
âPlus if you send your work to me each day, Iâll provide 1:1 feedback. Super valuable if you ask me ;). Www.celestial.fit.foodseries
One of my clients goals (which she achieved) was to be able to have all types of food in the house without fear of binging on it (chips, ice cream, etc).
You might be thinking “l how unhealthy why would you encourage a client to eat all & any foods, especially highly palatable ones anyways?“.
Well, let me ask, what’s worse? Being able to have A single serving bag of chips orrr eating a whole package of 20+ bags of chips in a short period of time, elevated physical symptoms, guilt, & extreme restriction or exercise the next day?.
Binging isn’t healthy, then add compensatory behaviors & it’s even worse.
Often, people come to me being totally unable to have something like a fancy nut butter around.
They tell me their delivery comes & they finished all of them in 30 minutes or got so sick from it, hated themselves for it, & sprayed it with chemicals because if they don’t then they’ll eat out of the trash.
You might not be able to relate but this is the silent reality for many
& no it’s not just because of extreme dieting or competing or working toward fitness goals despite what anti diet culture will try to tell you.
It’s so important to help every individual at an individual level. One thing I always promote is the use of normalization.
BUT if not implemented with care & consideration for clients stage of change, comfort on exposure hierarchy, current / established helping behaviors such as the mindfulness based eating tools & practices provided in my program, & an approach which is conducive to establishing new associations & beliefs with the food, well then it can do more harm.
If 9 times out of 10 a client binges on nut butter, that makes the likelihood of a 10th binge fair to fear.
So when a client tells me they’ve gone days, weeks, months, and for some now years without a binge…that’s a HUGE deal.
If you struggle to trust yourself around food or find that you can’t keep certain foods in the house or you try to avoid situations where that food might be… I highly encourage you to get help.
I offer a free 7 day food relationship series at celestial.fit/foodseries and a full program at celestial.fit/foodfreedom .
In my opinion, it’s less about what you eat & more about why you eat, how present you are with food, & how much you can not just listen to your body but respect her too.
I was very hungry the weeks leading into my most recent show. I found myself thinking of food more which I could accept given the circumstances rather than freak out about it.
After my show on Saturday my intention was to enjoy the experience.
We went to my friends’ fav Chinese food place which is known for th.eir soup dumplings
I have never had one before (old me would’ve never risked going someplace & eating something I might not like!).
We ordered all sorts of different items.
An old version of me, pre 2018, would have literally stuffed myself silly until the food was so high up in my chest.
If you’ve been there, you get it.
Binging always left me feeling horrible.
Eating so fast because I wanted to get as much of everything in as I could.
It was scarcity mentality.
Now? I’m intentional. I dish food onto my plate bits at a time, pause, drink glasses of water, make a conscious effort to listen to my body, & stop before I’m full full.
I let myself eat to satiation that is higher than what I’ve been used to in the weeks of meals leading up to the show but not overly far.
I engage in conversation & focus on how the food is nourishing and replenishing me to recover & fuel after so much work!
It’s important to enjoy yourself but remember, enjoyment is better experienced with comfort.
Once you go over a certain amount of food it can rob you of the experience.
It can be hard to put your utensils down, especially if everyone else is still eating but I have found my eyes are bigger than my stomach at that point & it’s much better to sit back & tell myself I can have more food later if I’m still hungry & that there will be leftovers I can enjoy in another sitting but now is about relaxing so my body can truly get what she needs from the food without overwhelm.
The key is to bring connection & presence.
Focus on your senses, how your stomach is feeling, the pace you’re going, & how engaged you are in the experience.
For more support & resources visit the link!
I understand the demands of being a competitor, an athlete, and a person in the fitness world.
When your head is cluttered with thoughts of food, eating, or guilt, you have less energy to invest into the goals you truly care about.
Many people will say you can’t compete and have a healthy relationship with food but they’re so wrong! You can!
Especially if you’re willing to do the work and break patterns, beliefs, associations, and sometimes even norms that do not serve you.
It isn’t as easy as dieting strict and being on autopilot only to binge or struggle the rest of the year…
But it sure makes it easier long term and supports structure, adherence, longevity, and control from a self-loving and mindful place vs restrictive, judgmental, or critical one.
In my free food relationship coaching program you’ll get 8 in depth workshops and you’ll receive daily support from me (which people have thought I’m crazy for but I love this stuff so I’m here for you to offer feedback and support if you choose to take advantage of it) plus you’ll get some bonus content offered throughout if you stick it out!
You can learn more and start the program now at www.celestial.fit/foodseries.
Can’t wait to support you! If you have any questions, let me know :)
I remember telling myself that Oreos made me feel horrible & I shouldn’t eat them.
But the truth was that I didn’t trust myself around them & every time I ate them, I binged on them, which of course led me to feeling absolutely horrible & furthered the belief that they must be restricted not just because I lose control but because they make me feel bad.
When I started to work on my relationship with food, I questioned everything; my beliefs, fears, experiences all of it.
I wasn’t where I wanted to be, I knew things had to change.
I came to realize that it wasn’t the food that made me feel like crap, it was the binging, & in order to reduce the binges I needed to personally reduce my fixation on those foods & to do that I needed to transform the rules I had about food.
I started using small exposure to these foods. I began with 5 chocolate chips per day, built up trust in myself, moved onto 2 Oreos per day, built up trust in myself further, & continued from there.
I noticed a reduction in desire for these foods because I started to accept them as viable normal options to include in my day as I felt so much better.
This really came from repeatedly asking myself, “what’s better? 1 now or 20 in a panicked frenzy of eating to get as much down as possible in hopes of being perfect the rest of the week?”
I’m glad I came to realize that I’d rather have 1 mindful choice daily than 20 mindless frenzies that left me ashamed & guilty & increased my fixation on the next “cheat day”.
It’s so weird even writing about my experiences now because I can’t imagine myself ever doing these things again.
I’ve come a long way in my relationship with food & I feel this is really only a glimpse into my process & the process I have now developed to support others in healing their relationship with food while pursuing their physique goals.
You can get a taste for the work I do at www.celestial.fit/foodseries in my free 8 day coaching series with a full workbook, psychoeducational videos, & you can even get feedback from me!
Featuring my @bambodynutrition protein treat of course💜🥰 use support code: ‘celeste’ at checkout!
Every show Iâve been to Iâve heard comments like this from competitors.
Usually if people try to engage in these conversations with me, Iâll make an effort to lead by example. I communicate my thoughts regarding food post show and reinforce listening to my body, enjoying the whole show day experience while Iâm here & focusing on that, & knowing Iâll be able to enjoy foods based on what I want and choose but I donât need it in large amounts and havenât thought about that all day and night because I really have prioritized other conversations taking my energy.
I donât think itâs ALWAYS a problem or red flag for competitors to eat backstage.
Obviously everyoneâs process is different. But the food fixation and obsession just seems like such a disservice to the journey every athletes been on to then make it about food :/. Itâs important to refuel and nourish our body & everyoneâs body can respond differently!
Some can handle trying all the cookies or donuts & some canât. I think the physical response aside, it can have a major impact on your mentality with food if the first thing you do after show is eat something youâve been âdyingâ to have. I want to really emphasize here that Iâm not saying to have no food youâre offered or given or nothing at all after the show. But Iâm encouraging a more mindful approach when doing so.
Ask yourself & your body how you feel & what would benefit you in that moment & after.
I know thereâs been times where I feel confident that a cookie is what Iâm going to have but that most of all I need to see my family or friends if any are present, talk to judges and my coach, drink water, shower, & relax a bit. If you have an opportunity to have a memorable moment with loved ones or other athletes, & food is involved, itâs great to participate but know that you can do whatâs best for you just as youâve done your whole prep.
Practice mindfulness & be considerate of how your body feels & what you really want from / in that moment. Sometimes delaying the gratification of taste is the best option as opposed to quickly eating all the food because others are.
âI'm not preaching chicken & asparagus or cookies n donuts, just mindful & confident choices.
never ending thoughts of food
stress at a restaurant or social event
doubt and fear of not being able to adhere to your plan or
ever achieve your goals in competing
others’ judgement affecting you
feeling stuck or lost in a cycle with no way out
overwhelming fear and anxiety around trigger foods
distracting negative self-talk
emotions dictating eating choices
dreading check ins with your coach
constantly feeling like a let down or failure
A healthy relationship with food isn’t about giving up your goals or dreams, it’s about finding the most empowering and fulfilling way to achieve them.
Freedom with food is a mindset.
Fostering it requires rewiring pathways around eating that have been engrained and reinforced over time.
To see a change in your relationship with food, it requires consistent effort.
You must be willing to spend time using progressive overload on your mental health.
It’s a consistent effort, every day.
I can say from my own personal experience that there were times it felt like there was no way out, that I’d binge forever…I’d always struggle with the criticism and judgment and feeling out of control without an intense focus on a plan or goal.
But now, I couldn’t even tell you the last time I binged or even overate on a refeed meal.
It’s just not “me” anymore.
It took a lot of trial and error.
Not only in my own experience have I developed really transformative approaches to healing, but also in the education I have received and applied to competitors.
I developed my food relationship program as a way to support others in making peace with food, their body, and their goals using psychology and personal development.
I apply skills and techniques I’ve learned through my psych and clinical mental health counseling programs.
I also apply what I know as an athlete.
I “get” the competitor life & I will do everything I can to support you in achieving your goals as an athlete without sacrificing your mental game.
I’ve got tons of stories from past clients on the information page regarding the 5 week program.
You can view all the info & apply to work with me at www.celestial.fit/foodfreedom
I was totally guilty of indulging in the belief that competitors are supposed to eat ALL the foods they’ve fantasized about for weeks on end post-show.
People around me even fed into this mentality by always asking what I’d eat, what they could give me, or where we could eat after (which now I more productively respond to for boundary setting).
1 time I brought tons of treats back stage & then had 5 slices of pizza & who knows what else.
Another time I grabbed whatever I could get my hands on from the dessert table back stage & ate everything so fast to get in as much as possible.
I always felt so bad & wanted to be more respectful of my body.
I hydrated after show, asked my body what she really needed after such an intense prep process & long show day, & took the time to implement my mindful eating strategies after I took a nice shower & got changed & celebrated/reflected on the journey.
I think it’s important to have a nice meal post show to replenish & refuel your body.
I also don’t think we need to demonize any sort of food chosen post show or the desire to enjoy something you haven’t had in awhile.
But it’s also important we recognize that you are in a more vulnerable physiological & psychological state entering these decisions & being able to slow yourself down, engage in healthy thought patterns, & make the best choices for you, your body, & goals is really important to making the most of it & if you don’t practice that throughout your season it’ll be very hard post-show.
It is possible to enjoy foods without stuffing yourself, have no post-show meal or save it for another day, & to incorporate the foods you’ve been wanting into your plan over the next couple weeks rather than eating it all in 1 weekend because otherwise it “won’t fit”.
It is worth noting that I think some competitors can engage in what appears to be a binge fest without actually binging or overeating but most of the time I see this mentality of binging perpetuated.
Experiment & find what works for you post-show to have sustainable results & longevity! Be kind along the way❤️🧠
Even from when we are babies, there is a plan to take food from our own mother’s body which can enhance connection, attachment, and closeness between mom and baby.
Throughout childhood we might engage in family traditions revolving around food that continue into our adulthood.
Even sitting around a table at school learning to share, exchange, or even just count beans (anyone else remember doing this? Lol).
Food was and is a way to taste culture, love, passion, and experiences.
People have found a way to enjoy food outside of its main nutritional benefit.
When we look at food solely as a sum of macros or calories or ingredients, I think we are missing out on the other benefits food can bring.
As an athlete it can be difficult at times to recognize this, especially in prep mode, but If we choose to think positively and mindfully about our food, incorporate foods we enjoy (for me it’s always @bambodynutrition ), make all our foods enjoyable, recognize their benefits for our function as well as focus in other areas of our life, and embrace that food brings more than fuel (rather than dismissing the idea) then we can begin to have a more mindful and peaceful relationship with it.
The biggest mistake I see competitors make is going on autopilot.
While there are many other mistakes or red flags, I’d say this one is at the top of the list.
Which is why my food relationship healing and discovery program was built with a mindfulness framework that also considers an athletes point of view, goals, and needs.
If you’re interested in learning more about the program you can learn more HERE!
@bambodynutrition treat featured is chrismint. You can use my code “Olaf” all December for a discount. Trust me when I say there are AMAZING treats coming. It will be a “December to remember”
Because psychological hunger is real
I have worked with many people who tell me they’re always hungry & wish they weren’t always thinking about food & then we implement athlete friendly mindful eating practices & their hunger balances out, they learn their body’s signals & they understand how to listen to their body while executing on goals.
Often times if we perceive a program change as a drop or restrictive or more demanding then we will probably be convinced that we should feel more hungry.
Sometimes people will worry about a 10g carb decrease but then when you remind them it’s equivalent to losing a rice cake their perspective shifts & they realize it’s OK.
Perspective is important. Especially when checking in with your coach, getting closer to shows, expecting macro drops, hunger increases, more cardio, Etc.
Those types of expectations lead to perpetuated stories & beliefs.
Usually they are fixated on potential negatives like being “so hungry” or “won’t be able to focus” “will lack energy” “just want more food” because our brain wants to prepare us for the negative experience of these possible outcomes.
I’d encourage you to step back & be realistic about changes to your plan, numbers, & reasons for these things.
When I used to compare how much I ate to others It not only made me hungrier but it also made me bitter.
I had to start setting boundaries with myself & others to not make comments about how much I was or wasn’t eating & got real about the fact that I pretty much sit all day outside of my workouts so the amount of cardio I do or food I eat should look different than someone on their feet all day.
I celebrate all the food I GET to eat, take time to recognize how it’s benefiting me, savor the meals rather than shove them down, talk positively about the process, & spend time with my thoughts, emotions, body signals, & needs.
If you want to apply more of this to your life, you can enroll in my free food relationship series at www.celestial.fit/foodseries.
*worth noting if you’re not eating enough & are miserable it is also okay to stop dieting & give body a break or seek other guidance