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!
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
Overcoming An Unhealthy, Reactive, Toxic Relationship with Food Without Punishment or Empty Promises
It’s not the chips that are triggering you, it’s you who is seeing the chips as a trigger
Rather than throwing all your nut butters, chocolate, candies, or even fruit away because you “can’t control yourself around it”
Challenge yourself to change the thoughts that are creating that pent up desire and urge to go crazy on them!
To say “I’ll never have xyz again” is like an automatic promise to struggle in the future
Make a more realistic commitment to YOURSELF and for your choices rather than forming negative thoughts about food or blaming it
When we have experiences with food, we take away a lesson, then that lesson impacts future decision making
Pay attention to the experiences you’re having with food and what you’re taking away from them
A healthy relationship with food is one that is conscious, not restrictive, shameful, or punishing
You can also work backwards, Pay attention to your behaviors and ask yourself, “where is this coming from, what is driving this?”
And from there you can shine light on the negative beliefs and thought patterns that don’t serve you and learn NEW lessons
If you’re struggling with your relationship with food YOU CAN GET THROUGH IT, YOU’RE NOT A LOST CAUSE, YOU CAN MAKE PEACE
Apply for my 5 Week Food Relationship Healing and Discovery Program HERE
Eating is Not Just About Willpower, Self-Control, and Discipline; Why we Need to STOP Thinking this Way
Eating isn’t always about how much self-discipline or control you do or don’t have
Sometimes it’s about taking steps to mend your relationship with all food and remove the rules and labels
Sometimes it’s about enjoying it because you want it and truly know that one thing isn’t going to ruin your progress or life
Sometimes it’s about learning how to make more conscious choices for your body
I notice a lot of people in the bodybuilding community want to pass off their decisions to how much ‘self-discipline, willpower and control’ they have
I can’t help but think this is an ignorant approach to food and eating
Eating something off plan or outside of your macros doesn’t always have to do with willpower or discipline
I work with competitors
Women who go months without even thinking of taking a lick of food off their plan
Women with so much willpower that you couldn’t even tempt them with extra peanut butter
Women with so much self-control that they eat what’s measured and move on despite tummy growls
Only to come out of a prep and suddenly “lose all control”
You want to tell me “they (or maybe even you) just don’t have the discipline”? Lol, that’s not the problem
I mean, it can be in some cases, but with a competitor like that, it’s probably not
Fixation mindset with new found ‘freedom’ mixing with the commitment to be ‘on point’ with their reverse?
Long term deficit & restrictions?
No more ‘tangible goal’ like a show in mind?
Feeling a sense of identity loss being off prep?
Having stressors or negative patterns of their life & within themselves revealed to them now that the distraction of prep has been taken away?
YES, all of this is MUCH more likely to be the reason for these “out of character” behaviors
But lack of willpower, discipline, and self-control...ehhhh probably not
The feeling of lacking those three things is usually just because that’s how it appears on surface level and how we are conditioned to define our behaviors
“She can’t say no to food so she has no self-control”
“Stuffing your face for weeks post show is just being irresponsible and shows a lack of willpower”
“Falling off your reverse diet shows how little discipline someone has, they have no respect for their coach”
MEANWHILE the competitor struggling with this is thinking;
“Why can’t I stop thinking about food?...How come I keep eating and can’t stop myself even when I followed macros all day?...I am so ashamed that I let my coach down too...”
This is why I believe Passing off VERY serious problems as a lack of discipline is just ignorant
Not to mention some women only follow their diet to the letter because they are so filled with fear of any fat gain, are craving freedom so badly but are too afraid to give it to themselves, have no control over anything else in their life and this is there only sense of it, would rather use a diet as an excuse for unhealthy beliefs about food than actually address what’s happening beyond surface level
WE JUST DON’T KNOW WHAT IS REALLY GOING ON IN SOMEONE’S HEAD BASED ON HOW THEY EAT
SHAMING OTHER PEOPLE FOR THEIR CHOICES WHEN YOU DON’T KNOW WHAT THEY ARE GOING THROUGH OR NEED IS PART OF THE BIGGER PROBLEM
I am NOT saying competing doesn’t require discipline because it absolute does
But I AM saying that its not the only thing that gets tested or brought to the surface in this sport
Build More than Just a Body
Always finding yourself hungry for more food? Like you can never get enough?
Especially after a long day, an emotional or stressful event, or when you just want to relax?
Turning to food over & over & over again wondering, “why do I keep doing this?”
Like a curse that you can’t break
No matter what diet you’ve got or plan you’re on or how hard you are trying to just ‘stick to the plan’ or ‘eat more mindfully’ or eat when you’re ‘actually hungry’ it seems like food finds its way in to your life
It gets under your skin like the devil on your shoulder
Going from being ‘on point’ to suddenly reverting back to that ‘I don’t really care’ mentality
Soon you justify the actions you are taking or you eat so much so quickly as though it’s the last time you’ll eat this way again
It feels naughty but also so good
Then you stop, & the shame, guilt, anger, & frustration comes over you to affirm that you ‘failed’ again
It’s a horribly overwhelming feeling, & it tends to feel completely unresolvable
But the truth is, you can get through it
While the game plan for getting through it is not the same for everyone, there are some commonalities
Have you ever asked yourself what you’re
r e a l l y
hungry for, craving, or needing...Out of life itself?
You know, the emotional starvation, soul deprivation, & complete voids in your life that never seem fillable or are far too deep & too dark to even look at or go near?
Those soul needs
Could be the reason you’re continuously eating
In order to address the eating, we must address what you’re really hungry for
Important to note again that this can look different on people. Some don’t eat at all when experiencing this—for another day
With the clients I work with & process I take them through I focus on many factors
Here are 3 simple ones that sum up this post that you can start with:
2. Identify the void & its origin
3. Address the void
Of course, there are important sub steps to each of these which makes having a mentor to help you, very beneficial
If you’re looking for support w/ your relationship with food, send me a message now to see if & how I can help you
If you are a competitor, I invite you to apply for my 5 Week Food Relationship Healing and Discovery Program for Competitors here 💜
If you are not a competitor but ready to take action to heal your relationship with food now, sign up for my 4 week food freedom academy here
Next time you’re sitting on a plane, watch what happens when the flight attendants go down the aisle
While not every airline hands out snacks, many still do
I can remember once when I was becoming more conscious of my eating behaviors, a flight attendant offered me cookies or pretzels, mmm biscoff cookie yes please!
I took some
But I didn’t open the package. I checked in with myself & my body first. I wasn’t hungry at all & It wasn’t even time for my next meal based on clock standards
Then I looked around at other passengers who all immediately tore into their bag & started eating
I thought to myself, “no way they are ALL hungry right now”
Proceeded by, “So why do they just eat out of habit? Someone gives them free food & they eat it right away? How strange that we do this”
My thoughts persisted, quite a good conversation with myself actually
Which led me to a lesson I use with some of my clients
When food is put in front of you, or you are standing in your kitchen wanting to go back for more, or you get that overwhelming urge to eat
Ask yourself, “is this airplane eating behavior?”
“Am I just eating it because it is here? Or do I really truly want it?”
Of course, this is a very simple question you can immediately ask yourself
The majority of my clients going through my food relationship healing & discovery program have full rituals to help them truly move through what’s happening
But in a pinch, at an event, or when you just need to slow down because you’re not sure how to ask for a 3rd chip bowl, this is a good analogy to consider
Now, this is not to say you should only eat when you feel hungry or you should never eat when given food
It’s just a way to bring more awareness / mindfulness to your choice
If you have a hard time connecting to your intuition, don’t complicate things
Just ask the simple question & pretend you’re on a plane & the flight attendant has just offered you this
You can say yes & save it for later, you can enjoy it now as part of the experience, you can eat it because you’re hungry or know you will be, or you can even say no
What do you think about this?
Need more support? Contact me now, let’s chat about it🥨🥜🧠❤️
Have you seen it too?
Competitors Immediately going to the dessert table or digging into the bag of treats after finals?
Girls posting food or the first bite of a donut before they even acknowledge the way the day went?
Coaches standing backstage with their girls biting into huge cookies with them or teammates putting piles of accumulated treats together to all share?
Maybe this has been you?
Looking forward to that post-show cookie for weeks
Dreaming about what the promoter will have backstage or hoping your friends surprise you with treats
Maybe you’ve immediately taken a photo with your trophy while holding a piece of cake
Or you’ve packed a big bag of treats to have after the show to pick from like a kid on Halloween
Trust me, I get it. I’ve been there, done that
But the shows I’ve not done this at, were the shows I felt so much more connected to MYSELF & the JOURNEY
Because my mind wasn’t fixated on what I could fit in my mouth right after I got off stage
The show days where I left thinking “I don’t really care what’s for dinner” or “I just want to go home & shower” or “I just want to celebrate this & have one nice meal with my loved ones” were the best
Because every time I dove into the treats immediately, It wasn’t out of the decision to eat because I needed food & was hungry
It was out of this feeling of finally satisfying what felt like an indulgence into freedom or fantasies
When in reality, it had always been my choice. To eat the plan I was given, to do a prep, to compete
& it damn sure wasn’t so I could obsess about eating a donut after
That’s not why we get into competing but it so quickly can become ones’ focus
Fixating on foods you can’t have or fit into your macros or your Coach has eliminated because “soon” you’ll “be able to have them”
It is NOT healthy
Calysta Upperman inspired this post today. We had a podcast interview a few months back on “Confessions of a Bikini Pro” touching on this and since then we have chatted and vented about it expressing our concerns and raising awareness to our audiences
Since the work I do with competitors is heavily focused on their relationship with food, I pick up on a lot of these self-destructive thought patterns & behaviors quickly
If you’re looking forward to the food more than you are the achievement, there’s an underlying issue that is more important to address than stepping on any stage
You will get there! But don’t do it at the cost of allllll the commitments you’ve made your entire prep
Yes, enjoy, indulge, and savor the moments after your show
But don’t allow that to be your free pass to binge
If it is, then again, there’s an underlying issue and it is going to rear its ugly head if you don’t get ahead of it
I know this may seem like a rougher love nudge from me than usual, but it’s serious and important and chatting with Calysta gets me even more fired up about it!
If you’re struggling with this or have been struggling with your relationship with food post-show or throughout your prep, send me a message. Let’s see if or how we can work together through this
It could make all the difference in the way you feel about yourself, develop your physique, and create a lifestyle out of this
Lots of love 💓💓💓
How Normalizing the Foods you Fear, Crave and Think About All the Time Can Help Heal Your Relationship with Food
Contrary to popular belief that tells us we need to CUT OUT as many foods as possible or run from the peanut butter jar or hide all the junk food...
Normalizing the foods you fear, crave, & think about all the time or end up “over” eating can reduce feelings of:
Restriction / Deprivation
Fantasies / Food porn scrolling
Obsession/Stocking up on food for “post diet” or “post show”
& Fixation mindset where you can’t stop thinking about it because it’s likely not on your plan or something you would normally “allow”
But when you actually allow it & say to yourself “I can have this whenever I want & as much of it as I want”
You now eliminate many of the mindsets that actually cause you to overeat, binge, punish yourself, feel guilty or ashamed
‘But Celeste, I won’t be able to control myself around those foods’
Valid argument if you have a history of feeling out of control with them
But remember, that “out of control” behavior is not stemming from the food itself, it’s coming from your mindset & relationship to that food
Remove the labels, superiority, & forbidden mindset so that it actually has no power over you
THE ONLY REASON FOOD HAS POWER OVER YOU IS BECAUSE OF THE POWER YOU HAVE GIVEN IT
‘But how is this going to help me?’
When you know you can have any food any time in any amount (yes you read that right), then you change the mindset from; “I can’t eat that”
To “I am choosing to eat that”
By giving yourself FREEDOM you actually gain back the control you felt you lost
Your choices become conscious & because your mind is not clouded by obsessive fixation, you can now consider how eating the food will support your goals, your body, your life, your needs, your standards, etc
Want to finally experience freedom with food? Give yourself that freedom
Need help and don’t know where to start? Want to work with someone who GETS it & also has a process, tools, and coaching to support you in improving your relationship with food so you can continue improving as an athlete and individual?
Click HERE to apply for my Food Relationship Healing & Discovery Program
Let’s see if & how I can help you too💜
Click here to be inspired by more testimonials😊
Overcoming a Negative Relationship with Food Post-Show & on Prep; Stephanie M. Testimonial and Story
This video from my client totally made me cry. Nothing is more fulfilling than seeing my clients win
I am going to share a really awesome story from my client Stephanie who was able to transform her relationship with food in 5 weeks with me.
She said goodbye to overeating, binge-like behavior, negative self-talk, mindless eating. guilt, and the post-prep struggles with food that had crept up during her prep and worsened when she stepped away from a prep. Which she shares in her video here.
Stephanie was riddled with guilt, shame, embarrassment and self-loathe every time she ate off her plan. She would automatically feel fat, body check, and hate herself. Then, she would let this control what she would do the rest of the day leading to restrictive behaviors. Stephanie saw this impacting her relationship not only with herself but others as well.
When she reached out to me she was really concerned that she would never be able to move past this. She was very focused on her body, and saw food as a path to perfection rather than to health.
She is now so happy to eat what she wants, has been more conscious to what she is eating, enjoying date nights, and has not binged.
Want to know how she did it? Watch her video below (captions are up to date so if you can't listen, you can read :p)
P.S. I gotta admit, this made me cry. To be recognized for the commitment, heart, time, and energy I put in to my clients makes me feel so warm and fuzzy.
"I felt like I was her only client...I have never worked with someone who is so available for her clients...I am tearing up because... I truly felt she was there for me 110%, her coming into my life couldn't have come at a better time...words cannot actually express how awesome she is and the freedom she has given me..." -Stephanie M. Christchurch, New Zealand
I am truly so happy with the progress Stephanie had during my 4 Week Food Relationship Healing Program for Bikini Competitors.
In her review video below she not only shares what she accomplished but even some of the ways we worked together to work through it all. Stephanie got results because she was committed to the process, trusted me, and went all in! If you can, take some notes because she does share bits and pieces of my PTG process ;) <3
I translated the audio into written format to create captions and put it all in the bottom of this email bolding some important details, takeaways, and other insights she shared that I thought you might resonate with or find helpful.
If this is a program you are feeling called to participate in and really commit to then fill out this form to apply for the program: https://forms.gle/VFUVJdf43FSf7aDK6
Once you hit submit I will review and reach out to you within 24 hours to chat about your specific situation in more depth, and then decide if this is the best option for you moving forward.
You can watch her review video here:
STEPHANIE'S TESTIMONIAL WRITTEN OUT:
"Hi I'm Stephanie and I'm from Christchurch New Zealand and I am very fortunate that I got to work with Celeste Rains-Turk and oh my gosh I can't even remember what life was like before I started working with her.
So what happened was was I was prepping for a competition then two weeks out when I was on the crux with my Prep the show got cancelled and I was just so eager to get onto that stage that I committed to another show fourteen weeks out from that point and I've got a month into that prep and I was just yo-yoing like I was just going round around in circles and I would hear the weight of just say 63.4kg and then I'd increase back up to 63.7 kg and then I dropped back down to 63.4 kg and it was just a huge struggle.
When I was finding it quite hard and I was in the context of being restricted and I just got really anxious and overwhelmed and really upset at myself and really wanted to focus on my mental mind frame going into the second prep so I contacted her and then shortly after I started working with her I made the decision not to do a show and Celeste really helped me with my mindset in my transition from going full-on prep to being reverse dieted
And you know the reverse dieting lacked integrity heaps I didn't follow the plan 100% and she got to help me through the mental mind frame and the mental spaces that I went through due to my lack of integrities and also my thought patterns around food because I'm also an ex anorexic and binge eater from like 5-7 years ago and so during this period all of those thought patterns were coming up really strongly And so she got to help me through that
And how she improved my life, the biggest thing is really acknowledging that even when there's a plan in place sometimes you aren't going to have 100% integrity and it's just being able to acknowledge the actions that you took acknowledge the reasoning behind those actions like why did you take those actions learn from what it was that had you take those actions and then recommit to your goals
And instead of like my usual where I would indulge and the action and then be riddled with guilt shame embarrassment I'd start self-loathing myself I'd start hating myself what I ate if it was off the plan and then I would automatically feel fat I would automatically be body checking and I'd automatically be feeling fat I would be hating myself what else it would determine my future food actions for the day and also would determine how I felt and how I was being in life
So if I ate off my nutrition plan if I had eaten off my nutrition plan, if I was out of integrity with my nutrition everyone around me knew because I was this arrogant righteous person picking on everyone because I was just so angry and upset at myself that I then projected that on others around me and so Celeste really gave me the freedom to be able to make mistakes and then learn from them and it's been very freeing to the point that I'm happy to eat whatever I want and I haven't binged in this period I've been very conscious to what I'm eating and so the weird feeling is is I have over eaten like I've had large portions of just say ice cream for fun on my date nights and stuff but I've been conscious to every mouthful
And with that consciousness I've subconsciously or unconsciously eaten less however having the same experience of eating more than enough and I've maintained my weight give or take a couple of kilos which is extraordinary to think that my body can cope with that sort of thing
And it is all about mind frame like my mind frame was determining how I felt and this freedom was just great so I can allow myself to have fun and eat off the plan but consciously and it's beautiful and one of the things I love about the work that I did with Celeste was like we had to do a mealtime ritual before every meal and one of the questions that gets asked is does it move you closer or further away from your goals and I had a vast range of goals like ones related to my body ones related to show next year goals in relation to building a community being an awesome nurse etcetera etcetera
And so I get to just say if I have this piece of brownie so yeah I get to say that it moves me further away from maintaining my weight further away of heading integrity with my nutrition plan further away of getting closer to that stage in May however it moves me closer to having a social life having fun having freedom and learning how foods reacts with my body
so even though it moves you further away from some goals it moves you closer to other goals which makes is really exciting to think that food doesn't always have to be about one aspect of your life it can transfer into other aspects and it was just really cool to see there and get that it's not all about body image and you can have fun with food and and yeah I hope that's translating
And Celeste oh man I have multiple coaches I have a nutrition coach I have a personal trainer I have a life coach I have Celeste and I have a business coach so I have many coaches that far out Celeste is 1574.937434762% available you know I would message her every night with my daily reflection she'd always get back to me acknowledge what was awesome get curious with no judgments ask me questions so that I can reflect further then I would get back to her about that so she really created an opening for self-reflection and opening for self-discovery and with no judgment and she was just absolutely beautiful to work with I really felt like I was her only client I really felt like she was my friend rather than a paid client coach relationship just extraordinary I've never worked with someone who occurs and is so available to her clients and I want to keep working with her
THIS PART MADE ME CRY EVEN MORE!!!!
And it's just extraordinary like I've been listening to her podcast since I cant even remember but maybe when It first started and I'm tearing up because this is because I'm just so moved by who she is as a person I'm this Joe Bloggs that lives here in New Zealand and Celeste to me is someone who's extraordinary has an amazing podcast and I follow her on Instagram and stuff and so she's like my she's my famous person you know cause If I see her on the street I would just assume that everybody would wave at her like they would the Queen um and for me to have the privilege to be able to work with her and actually feel like a friend and feel like someone that she wants to dedicate time to irrespective of whether I paid for it or not
I really felt like she was there for me 150% and it's it it just humbles me to think that someone who I think so dearly actually feels that I'm worthy enough to spend time with and yeah her coming into my life couldn't have come in at a better time and I'm definitely wanting to spend more time with her and work with her for more and yeah I words can't actually express how awesome she is and in the freedom that she's given me there's still more lessons to be learnt and there's still more discovery and there is no one else I would rather do it worth than with her and her support yeah so that's me and touching the hearts and minds of people in New Zealand like this extraordinary that a human being can do this so thanks Celeste"