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
-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
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 appetiteâ¦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
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
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 .