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The all too familiar cycle... So, why does it happen? & how can we make the cycle better?
Well, when you overeat or binge it is likely out of alignment with the version of yourself you’d like to be or see yourself as.
So, if you take an action that’s not aligned with your identity, say bikini competitor, then you’re going to feel guilty.
Guilt is a phenomenon that describes the feeling we get when we do something we don’t consider normal behavior for ourselves.
So, what do most people do?
Punish / Purge
Restriction or purging can be done in many ways in an effort to “reverse the damage”.
Some people do extra cardio or limit their caloric intake, fast, or even try to throw it up.
Then what happens?
Hunger sets in and you get a little taste & can’t stop or you make a huge meal because you “haven’t eaten all day”
& the cycle repeats itself...
So, now to overcome it.
Well, I discussed in a recent video getting through phase 1 Overeating & binging (DM me for a direct link to that).
Phase 2: feeling guilty
Guilt is an emotional manifestation of an identity disconnect.
Reconnect to who you are & forgive yourself by acknowledging what happened, what triggered it, & how you can use that knowledge for prevention.
Phase 3: Punishing is a result of feeling guilty
It’s also a result of thinking that it is going to destroy you, your body, & who you are so you try to cover that up/ make up for it.
This is SO important to stop. This phase is what really creates the perpetuation of the cycle.
Putting an end to this part though really involves introspection.
It often times comes down to new expectations & standards to meet the needs of your NEW goals.
This is something I guide my clients through for objective guidance to discovery.
Phase 4: you get hungry because you’ve either done more cardio or you’ve somehow gotten rid of the food you ate or would have eaten.
If you have a binge or overeat, it’s important to drink water, relax, & fuel yourself slowly so as to not trigger the cycle again-NO RESTRICTING.
Ready to heal your relationship with food & your body? Send me a DM now @celestial_fit or check here for resources.
For me it was about being able to enjoy all foods without guilt, not think about food all day every day, be able to have a meal out without binging or coming home to eat myself into the oblivion of shame swearing to make up for it later, come out of preps with focus and flexibility, be In preps with focus and flexibility so that the transitions from season to season are smooth and sustainable for me, being able to make choices on the go without a scale and trusting my body, have refeed meals or vacations without making it all about food, equating every food decision to the size of my body or how “good” I am….I could go on but I’ll leave it at this.
A healthy relationship with food for me was about freedom.
Not leaving my goals behind to be successful In competing but rather finding a way to sustain my efforts so I can improve year after year without negative feelings or resentment or feeling of of control.
It wasn’t about saying screw my goals or discipline or my intense focus as an athlete. It was about channeling it so I could make the most of it.
A healthy relationship with food is one that you can function and live with. It’s not all about diagnostic criteria or perfect definitions outlined on anti-diet culture accounts.
Truthfully, you can paint your ideal relationship with food but it might morph and change across time, just as you will, your body will, and everything does.
Focus on how you want your relationship with food to support you as an athlete and in any other life role you have such as coach or teacher or nurse or mom, etc.
So, what is it for you?
Need support figuring it out? Sign up for my free food relationship coaching series at www.celestial.fit/foodseries.
Pictures shared of me with @bambodynutrition because these really made a difference for me in my journey to comfort in making swaps, enjoying all food, and hitting my goals. Aside from that, they’re amazing! You can use my discount code of the month, “jelly” and be on the lookout soon because there’s some exciting treats coming😍🎉
Working with someone who understands your struggles, knows there is absolutely a way out, & who has the knowledge, tools, and resources to support you is going to make more of a difference than working with someone who just doesn’t get it.
I pride myself on understanding the person I’m working with.
I ask many questions, listen, reflect, & I don’t usually need you to explain yourself to me (for example, you’ll never have to tell me what a macro is or post show or why you are signing up to be judged on your physique).
I’ve had clients say what a relief it is to be able to just talk to someone who has been where they are & hear where they are coming from & who can respect their goals.
It puts them at ease knowing they don’t have to defend why they compete or choose to follow a fitness regimen or track their food.
I don’t criticize or judge.
I support you in exploring why & how you do what you do & how this relates to your relationship with food, your body image, your mindset, your life, & all of your goals.
My job is not to tell you what to do but rather to empower you so much that you know what you need to do & can trust yourself to make decisions.
I am disturbed by how many stories I’ve heard of people going to someone for help & being ridiculed instead.
I never want the people I help to ever waste their precious time invested into healing on defense mode.
I’ve overcome binging, restricting, exercise abuse, depression, suicidal ideation, anxiety, food fears, scarcity mindset, all or nothing perfectionism…among many other challenges.
I’ve achieved great successes that I LOVE helping others achieve.
Even if I haven’t been through everything my clients are facing or have, I sympathize & support them because I’ve spent time practicing, educating myself, studying, & growing—which I only intend to continue to do.
Tooting my own horn, I’m damn good at what I do & if you have ever worked with me, come to an event, or intend to do any of these things where you trust in me to be part of your journey, I will never take that for granted, THANK YOU.
Inquire to work with me through DM or get free resources here!
I do not care if you are in prep or if your coach told you to or if you think it is okay every once in awhile. IT IS NOT HEALTHY TO JUSTIFY OVEREATING WITH MORE CARDIO AND RESTRICTING OF FOOD.
This is a very surface level solution to something that clearly needs to be addressed either on a psychological or physiological level.
I used to do this ALL THE TIME and it literally got me no where.
I forced myself into movement after eating anything, actually.
No wonder I was not gaining any muscle and was constantly binging!
I made it okay to neglect the needs of my body and goals by having a clean up system.
If you make up for negative behavior you are telling yourself the behavior is fixable, tolerable, or not detrimental because there is always a resolution.
While you CAN choose to do extra or cut your food, just know you are setting yourself up for future sabotage.
More cardio leads to more hunger.
More hunger leads to more food fixation.
More food fixation can lead to overeating or binging.
Rinse And repeat.
While I understand where you are coming from, it is not going to help you in years to come.
When you justify anything once it only gets easier and easier to justify.
The chances are high you will continue to feel bad about overeating, question your ability to stick to your plan or goals, and run into the same issues over and over again.
Do not be that person.
Reflect on what happened and set a plan in place to prevent it in the future rather than trying to play clean up.
If you are struggling with this I have loads of resources for you from my free food relationship coaching series to the free post show program and the card deck and so much more.
See how I can help you at www.celestial.fit or dm me @celestial_fit â¤ï¸
The best thing I ever did for myself was focus on healing my relationship with food, my body image, and my goals.
If you’ve ever competed you know how excited people get about going out to eat with you again or sharing a meal.
We can’t deny that food is more than fuel, even if you’ve treated it as such throughout our prep.
So it’s important to onboard the people around you to the expectations you have for post-show.
I put this together to provide you some insight into navigating these waters of post-show when you have to be a bit “picky” about how you eat post-show/while reverse dieting.
Hope you love it and of course if you’re looking for other resources I’ve made tons!
You can see some here!
What other struggles do you face with food as a competitor? Let me know!
You cannot achieve food freedom without harnessing the power of choice.
Giving yourself opportunities to choose can be scary because you may not have trust in yourself to make the “right” choice.
Consider yourself the best science experiment of your life.
Test the hypothesis
Retest with new considerations
It’s not about being perfect the first time you try to normalize foods, it’s about rewiring your brain to think x food doesn’t have to equal y behavior.
This is not always an easy task to go at alone.
I recommend you join the free food relationship coaching series or jump straight in to applying for the 1:1 coaching.
Free series: www.celestial.fit/foodseries
1:1 Coaching: www.celestial.fit/foodfreedom
You always have the power to choose!! Let’s make sure it’s coming from a stable place💗
If you find yourself struggling to just have one bite, or keep all foods in the house, or be around food that you don't 'normally' eat or 'make room for' or 'track' then there's a few things you can focus on to begin resolving this behavior
First and foremost, it is an unfair expectation to say that you will just have one bite if every time those turn into overeating or binging. If nothing changes, then nothing changes
Setting intentions, changing your environment, practicing mindful eating at every meal, and connecting with your goals every day is a good start.
Of course, it is not enough to just change behaviors, we also need to change your thought patterns so that the behavior changes are even more effective. Researchers have determined that while behavior modification can make a massive impact in negative patterns and experiences it is even more sustainable when cognitive changes are made as well
With that said, reevaluate your goals, take time to understand where your current behaviors began and why they have continued, be willing to be objective and consider your lifestyle and if it truly is aligned with the way you want to live for years to come or how you want to pursue your fitness or competition goals.
It can be hard to let go of old ways and embrace new ways of thinking or behaving but it is important to understand that the pressure you face day to day worrying about 'messing up' is so much more intense and painful than working through these patterns
I recommend you get help through this. You may not be able to see the blind spots or know the best way to work through them. Whether or not you choose to work with me, I encourage you to work with someone who understands your goals and lifestyle so you don't feel like you have to give up your passions to improve your relationship with food
I have developed my Food Relationship Healing and Discovery Program specifically to work with competitors, athletes, and women on a mission to live their healthiest lifestyle.
As a competitor myself, I know how important it is to be able to follow through on your program and show up for your goals every day. The last thing I would have you do is give up something you love. But, we will explore your relationship with food using my PTG process and work intensively together 1:1 every day for the 5 weeks of this program.
You can learn more about the program, see tons of testimonials and client experiences, and apply now at www.celestial.fit/foodfreedom
Megan came to me during her reverse diet struggling with binge eating, anxiety, food guilt, and not feeling like herself from going off plan.
She’s a disciplined go getter so when she wasn’t able to enjoy peanut butter or a refeed meal out with her boyfriend without going crazy & feeling sick after, she knew she needed to get ahead of it.
Even though she didn’t always crave fried foods or eat that much sugar she still found herself eating it in excess whenever she did. Especially sugar!
Megan struggled a lot with peanut butter and sweet desserts. She would avoid the Pb on her plan or eat a protein bar to try and satisfy her craving but it just wouldn’t cut it and would send her into a spiral.
Sometimes people think binging is strictly these highly palatable foods but that’s not always the case. You might find yourself binging on edamame or other foods too when trying to restrict or fill a void or control your urges or even just because you want it!
That all or nothing can be so frustrating too. She would overeat a sweet potato then say screw it the rest of the day.
I know I’ve been there, & many of my clients have, but you can get out of this mentality!
I was amazed by Megan from the start! Despite her struggles and past, she knew she was worthy of the effort to change and she made the commitment to herself EVERY day in this program.
Megan is a nurse and even working really long, stressful shifts she would show up for herself.
She was referred to me from a friend and I was grateful for her trust in me, as I am with every client.
Megan asked questions, applied the tools and resources, was open about everything she was facing, and was consistent.
Now we are here!
Her words speak volumes to what is possible for you and others out there. While every person and experience is unique, there’s no one size fits all but my process has been proven to work over and over again for hundreds of women now, competitors and non competitors! Because we make it work for YOU together and every day we communicate to keep it personal and to make sure we are facing things head on.
Want to learn more and apply now? Visit: www.celestial.fit/foodfreedom
Turning to food when emotional or to fill a void in life is fairly common.
Our brains are super incredible and form shortcuts to help us “hack” life essentially
Sometimes that means thinking of food as the outlet for satisfying these needs before other activities
Food can absolutely bring joy to your life! But it shouldn’t become a crutch when other things need your attention
While the lists I provide here are great, they should not be bandaids to deeper wounds
It’s important to spend and set aside time with yourself daily to check in on how you’re doing, reach out for help if needed, process emotions and experiences, and reflect
I break the process down of finding ways to satisfy your own needs more on day 5 of my free food relationship coaching series but I thought I’d provide you with some ideas for common needs to meet outside of food
I encourage you to take the time to make your own list of activities for various needs or desires you have and then choose a few to implement daily, weekly, monthly, quarterly, etc. we want to train your brain to know living a fulfilling life IS happening and possible so being proactive is important
There’s more that can be considered in this process but this is a good immediate action you can take for yourself :)
Need more support? DM me for more resources.
Weigh yourself every day?
➡️ intention matters. If you’re weighing yourself everyday to justify or judge decisions you made and not collecting any other data then no. If you’re weighing yourself every day and also collecting other data throughout the week and considering other variables, then yes. But if in both situations you obsess over the # on the scale, then you can either take an exposure based approach to change the relationship between you & the scale or stop weighing yourself frequently if at all (difficult for competitors to just not do when working with a coach).
Do extra cardio or manipulate next day macros after slipping off plan?
➡️No. Period. If you want more resources on this I have some where I break it down further.
Say no to social events so I can have a successful prep?
➡️Yes, if with people you don’t like or who don’t support you at all. No, if you fear you won’t be able to control yourself (there’s a bigger issue at play here). Reconsider or reschedule if you’re extremely exhausted & take initiative to set up other plans you’d prefer.
Go back into a cut if I gained “too” much weight?
➡️No. Give your body some time. Focus on lifting heavy, resting, giving gratitude to your body, and nourishing yourself. Cutting now will only extend the process. Stick to your building season and cut later. Talk to your coach or hire one.
Delete social media because I keep comparing myself?
➡️ No. I don’t believe in getting rid of things if they even add some value to your life just because they take some away. Fill your feed with other things you enjoy.
Set a Boundary even though I feel nervous about how they’ll respond?
➡️ Yes. Practice with yourself and write out possible outcomes so you can be prepared. Be considerate yet firm. If you feel unsafe then do it with someone else present or in public. No, if you have tried many times & it continues to be crossed.
Download my free competitor card decks with prompts for action steps, journals, and affirmations to support your mental development at http://www.celestial.fit/cards.html