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!
If self-consciousness is holding you back from practicing posing, you’re doing your future self a HUGE disservice
Champions do what needs to be done and make it work regardless of circumstance
You of course don’t want to practice wrong over and over again (which is why I’m seeing @poselikepro on Monday!) but it is important to keep the flow because even if your posing does change by your next prep, you will want to have flow
I put my heels on in the improvement season too because it’s important to practice the walk and holding poses so it’s easier to play later rather than trying to build up stamina to just hang in heels!
If you think you’re “too” far away from your prep shape, “too” big, “too” uncomfortable....GOOD
Use it to fuel that drive every day in the gym. See your pumps, use posing as an asset to your improvement areas, and let this be practice of exposing yourself to your beautiful body in EVERY shape
If you only think you’re worthy of posing when you are lean or getting ready for a show then you are sending the message that your body is only worth being displayed or accepted or celebrated or shown when leaner
If you struggle to accept your body in every season, use your amazing ability as a competitor and STRUT
Because you my friend, deserve to feel empowered in your body, and in love with every season
After all, the growing season is what really is building what will eventually be on stage—physically & mentally
I work with many competitors who struggle with their body image through my on demand mindset coaching platform, 1:1 coaching, post show program, and entire build more than just a body community
I recommend you check out the on demand platform to begin with! You can watch replays of tons of our group coaching calls and also get exclusive access to the intricate system I developed for competitors in every season to have mindset coaching at their fingertips!
You’ll have to check it out to see what I mean ;)
Www.celestial.fit/ondemand has all the info and even a tutorial/sneak peek of the platform!
Can’t wait to welcome you and support you as you #BUILDMORETHANJUSTABODY ❤️
What would be different in your day to day reality if you spent more time celebrating your soul than criticizing the shell you live in?
Personally it’s brought me more pride, confidence, and trust.
Seeing myself for who I am while staying present to areas for growth has empowered me to look beyond surface level and celebrate what really makes me me.
We both know that you can’t remember that pimple, wrinkle, scar, food in teeth, stray hair, or any other unmet “standard” when thinking back on conversations with others.
What makes yours more memorable?
Latching onto anxieties about how others perceive us comes from the desire to protect ourselves by having a community that accepts us.
It’s ingrained in our DNA really, but it doesn’t have to mean we turn that into negative self judgment.
Usually these judgments come from an “ideal” we perceive to exist in the places we are seeking to grow in, which then can put unfair pressure on ourselves that at times can be in-conducive to growth.
What’s interesting is we tend to remember more of the real connections than the manufactured ones because these are the ones our brains recognize as protective factors (even if the real connections are strange).
If you feel a lack of connection to your communities (work, family, friends, sport, etc) then start by looking at where you personally feel you don’t belong, where those beliefs came from, and if there are then areas you wish to actually improve on for your own life and benefit then accept and begin doing so, if it’s coming from negative or untrue beliefs about yourself or the community then create a list of reasons you do belong or are an asset or maybe need different!
Hope this helps you take some pressure of yourself and find that you can fit in right where you are while striving for more, that’s the beauty of it really because we are all seeking ways to grow even those “on top”.
A competitor motivated by pain might work their ass off to avoid showing up on stage looking the exact same as they did last time with no visible improvements according to feedback.
An athlete motivated by pleasure might work their ass off for the feeling they will have when they see their photos again and see something improved from the last show.
The pain pleasure principle suggests that in our efforts to create pleasure in our life we simultaneously are seeking to reduce or avoid pain entirely.
So even if the intense workouts, added body fat, uncomfortable surplus of food or longer cardio sessions, less food options, and more focus on a show might be painful at times, it is not as painful as the way it would feel to step on stage having not chosen to endure those things.
According to the principle, you’ll naturally gravitate toward pleasurable things.
This is often where instant gratification comes into play—seeking a quick hit of enjoyment even if it’s at the expense of a future feeling that’s far more satisfying or rewarding.
You may not think you actively avoid pain.
But despite the grit, all or nothing, 1%er, can’t get in my way, struggles don’t stop me messages high performers and athletes tend to promote and cling to there is a still a heightened awareness to the delayed result.
This is where focusing on what the process, the building, creating, forging, mapping, and execution day in and day out brings you becomes much more important.
Failing to connect the daily effort to your intrinsic values, standards, expectations and definitions of a fulfilling life will leave you feeling less than satisfied in the process and puts you at risk of minimal consistent effort that can be chosen and prioritized for a lifetime.
Are you truly capitalizing on your mindset to make the most of every season?
Create a champion mentality to last you for season after season.
Whether it’s your relationship with food, body image, or overall motivation/discipline, negative self talk, doubt or wavering commitment, let’s do something about it.
Click HERE to learn how we can work together.
BUILD MORE THAN JUST A BODY.
Me: WOW I love my shape SO much lately. Every day I appreciate my body more & feel so confident & proud.
The scale: you’ve gained more weight this week.
Me: wtf I’m doing everything I need to be, I’m following through, I’ve never pushed myself in an off season the way I am now, I’m killing it every day, I am focusing on areas of life and recovery and physique that need improvement, what the!!!?
Sane me: exactly. If you’re happy, proud, & feeling confident in your execution, the rest will take care of itself.
The scale: I didn’t know you were Killin it every day girl, I’m just here for data, not judgment.
Me n my body: *hugs*
I sometimes still find these old ways come up.
Where I doubt myself or go from feeling sexy & confident & proud to judging myself based on a change in weight.
But what I always do is reflect on what is TRUE—not what has been conditioned based on numbers or beliefs or old experiences.
I focus on the variables like water intake, starting back up creatine after not taking any for years, stress/sleep changes, higher food intake and lower cardio, body adapting to new demands of heavier weight every week, & so on.
I focus more on how I’m feeling & functioning than anything else.
I have better things to worry about than a number on the scale like my energy, peace of mind, ambitions, clients, biz projects, finals week, residency coming up, applying for internships...
My off season is going well because I’m doing well, I’m following through on my programming, I’ve never been more motivated to kill it with weights like evoke much deeper adaptation from my body, & my relationship with food is solid, my body image is better than ever every day, & I just feel proud.
So wtf the scale know about that?
Releasing attachment to numbers or weight means taking pride in the actions that created the result.
It’s knowing you’re moving in the right direction & doing what needs to be done even if the path looks different than you expected or brings up new challenges which is pretty much inevitable.
I have lots of body image resources in my On-Demand Mindset coaching platform for competitors. Learn more & join at www.celestial.fit/ondemand
When you do what you say you are going to do and what you commit to doing you are less likely to stress over the changes like weight or measurements
I know that for me, I feel best about and in my own body when I am doing my best to honor and support her
If I nourish myself, express love to myself, push my body in the gym, sleep well, and follow through on my personal commitments, I ALWAYS feel more confident
Positive self-esteem is found in certainty and congruency
When we live in congruence with our values, standards, and expectations of ourselves without participating in 'should' behavior we are more likely to feel fulfilled and motivated by the day to day commitments we make
If we live out of congruence, we are more likely to experience greater self-judgment, guilt, shame, and other negative emotions which all have been shown to contribute to low self-esteem
I have been seeing my body grow this improvement season and I honestly LOVE it. I took many proactive steps in my prep to ensure that I would be able to mentally handle my body going in the 'opposite' direction in post-show
I no longer see weight increase or measurement jumps as a reflection of my worth or as positive or negative reinforcements
Sure, I am mindful of the tangibles, as a competitor we are not really immune to the hyper fixation on criteria that can cause pressure and body image related issues
BUT I am mindful of it in an informative and data driven way, rather than a critical one
This is because of my detachment from celebration or judgement with weight as well as my own personal responsibility
I acknowledge every action I take and the effect it will have on myself, my body, and my life in the moment and into the future
Growing in self-awareness, setting standards for myself in the improvement season, reviewing my goals, accepting that my journey can and 'should' look different from others, and grounding myself in my values and long-term desires has enabled me to freely choose and acknowledge what is best for me
When it comes to check-in day, I celebrate my execution, my body's support, and my life well before anything else
I get excited about progress, as we all do, but because it represents my follow through & the determination I have to grow!
My beliefs in this season also support me in embracing my changing body
I know this is my opportunity to build the physique necessary to make improvements and be a higher level competitor
I know that my body needs more food and I love my body so much I am excited to honor her with the rest she needs too
I recognize that this is not a season for getting smaller, leaner, or tighter and I remind myself that if I was, I would be going against what is necessary for the future
I have been able to release the need to control my body in an effort to sustain an image or expectation because I recognize that when I give myself freedom backed by love, I can make more empowered choices that feel natural rather than forced
If you want to love your body in every season, you have to be willing to listen and honor her, set new expectations, recognize what the season you are in is all about, align with your values, act in congruency, and release the perceptions of others
I am satisfied knowing I am prioritizing growth in my improvement season over control or staying as small as possible for as long as possible
By having strong intentions rooted in actions and beliefs I am able to execute and see any result on check in day, whether that is 0.2lbs up or 3lbs up or whatever measurement, and know that it doesn't matter because what matters to me is follow through & fulfillment which is not reflected in a single check-in but rather in my day to day choices
Want to have support at your fingertips to build a champion mindset that supports you in every season and every phase of your body?
Join the On-Demand Mindset Coaching Platform to have never-ending access to specific support for competitors' most pressing needs. You can learn more about how the instant coaching system works and sign up at www.celestial.fit/ondemand
The 'Quick Fixes' of Mental Health in the Fitness Industry that we need to Stop Promoting & Relying On
Quick fixes have been the Achilles heel to fitness pros for years because they don’t work!
Well, I’ve got qualms with the fitness industry of my own
Sure, they can detest diet culture & reliance on fads, but to then also turn around & promote this? That’s a real shame
I’m an advocate for prioritizing your relationship with food, body image, & overall self-affect WHILE pursuing your physique goals
Just as everyone’s fitness journey is unique, the same is true of mental health
Now, while I’m no longer a fitness coach, I am a CPT & studied clinical nutrition & dietetics as an emphasis through my AS & into my BS before realizing my heart wasn’t in it the way it was in psychology which I ultimately got my BA in, but I can say MOST coaches want THE BEST for you & your long-term results/sustainability
BUT THAT’S JUST IT
You hire a FIT pro to focus on exercise, a NUTRITION pro to focus on nourishment, & then what do you do for mental health?
Turn back to the fitness Industry promoting these as “strategies”?🥴
It would be like me telling you to just sit on the couch all day because walking makes you tired?
No way would a fit pro support this—it’s a BANDAGE
I would never try to do a passionate, results-driven coach’s job
& I don’t want them trying to do mine
I read research on psychology, counseling, theoretical, & evidence based approaches to disordered eating, body image, purpose, goals, life changes, self-concept, mindfulness...
Just as I’m sure the fitness pro you’re working with is immersed in that literature to support you in your physical results
All I’m saying is, be mindful of where you may be relying on quick fixes for your mindset despite focusing on & believing in a sustainable fitness / competition lifestyle
While these behaviors suggested in the image may seem “normal” bc fit pros might practice them, it doesn’t mean they’re healthy/helpful
Just like it is “normal” to succeed short term in a fad diet, it doesn’t mean it should be promoted— we all know “it’s just water weight” & “unsustainable” right?
You deserve to #BUILDMORETHANJUSTABODY & face the mental health related concerns that are holding you back from being the best athlete you can be, capitalizing on the programs you commit to, & sustaining the results you create
Wake up, connect to your soul, fuel your body with something that makes you want to celebrate your body.
Look within, spend time with yourself, let go of any doubts, fears, or heaviness surrounding you about the day.
You woke up, which means there’s still more for you to live through.
Go learn, love, and live life for what it is, right now, in this moment.
Because you, beautiful vibrant radiant soul, deserve to get the absolute most out of this human experience.
BUILD MORE THAN JUST A BODY!
I was talking with a client the other day and she was sharing how nice it was to not feel so judgmental of herself or her thoughts and struggles anymore
She began to feel at ease knowing that part of being human means experiencing emotions, challenges, or having old parts of ourselves resurface
I was so happy to hear this because she truly sounded at ease about it knowing that she was more prepared to and equipped to handle any challenges when they arose
Rather than embodying this hurried energy of ‘fix it’ and ‘get rid of it’ she took on this ‘I got this’ ‘I am ready for anything’ ‘I am more prepared now than ever’ type of mindset that allows her to face potential issues rather than run from them or distract from them when they come up only for them to amplify or get worse
A big part of this is having a toolbox of resources, knowledge, experiences, beliefs, and action steps that can be applied in all these possible scenarios
Before this, she felt weak for needing the toolbox and a bit ashamed that she was struggling with her relationship with food or needing to develop other healthy coping mechanisms, strategies, or mindsets
She wanted to get to a place where the challenges could be there and she would not feel weak for having to deal with them or weak in facing them but rather calm among them
I put this in perspective by likening this process of inner growth and healing to wearing shoes
We did not develop shoes to get rid of the rocks on the ground that were hurting our feet, we developed them to walk across the rocks with more ease and without the pain they were causing
We know the rocks will always be there—its part of mother nature and unchangeable. Even paved roads and the bottom of the ocean has rocks and pebbles or rough surfaces or even crumbs
But shoes give us the opportunity to confidently walk across a rocky path and come out on the other side
When I am working with clients, it is not so much about ‘getting rid of problems’ or having this ‘fix it or you are a failure’ mentality—although I believe we can overcome and lay to rest many old parts of ourselves, behaviors, habits, and beliefs…it is really about giving them permission to put the shoes on and know they are not weak for needing them or wearing them
Sometimes we will rock across the hot coals without shoes on to expose to the pain, but only so we can then learn what shoes would be best to walk across them
In other words, rather than trying to ‘never xyz again’ we instead say ‘how can I approach this with ease when it comes up?’, ‘how can I separate myself from this problem and make it tangible?’, ‘what do I need in order to go across this path with more ease?’
It is so easy to judge ourselves based on what we think is ‘right’ or ‘better’ or what ‘others are able to do’ but rarely is this conducive to lasting change
Your path will likely be rocky, eventually there will be less rocks as you walk across, pick them up, and move them…but you cannot do that until you put on the shoes, endure the pain, or face the inevitability of challenges that come with new levels, new mindsets, new journeys, and new outcomes
You have to build efficacy and trust that you can do the things you say you are going to do and the faith that you not only will but that you are prepared to because you are committed to your growth, development, and self-awareness
But that can’t happen until you let go of control, ego, judgment, shame…put the shoes on, and walk the path
Give yourself permission to heal, to grow, to find peace
Learn more about how we can work together to Build More than Just a Body through an improved relationship with food, your body, and your goals using psychology, personal development, mindset work, evidence backed action steps, and custom designed tools for your needs in my PTG process by visiting celestial.fit now
When I first learned about Gottman's Four Horsemen of the Apocolypse (basically the four most negative downfalls of marriages and predictors of divorce) in my Master's Program, naturally I immediately thought about how this applies to self-love/our relationship with ourselves
Although it isn't always applicable to take a model from relationship counseling and apply it to someone's own self-affect, it certainly seemed to be a strong parallel to me
I know I have been guilty of many of these negative communication patterns with myself and I personally believe our relationship with ourselves show up in our relationships with others and vise versa
I have crated this reference sheet to support you not just in your relationships but more specifically in the development of your own self-love
Imagine if you upheld such a strong commitment to loving yourself as though you had sworn vows in place to honor that divorce with yourself was never an option and growth was always the next best step?
It is empowering to have a relationship with yourself that is built on trust, love, support, kindness, and positive energy
As you consider the way you feel about yourself, whether it is your self-worth, confidence, self-esteem, or self-talk...consider where these 4 factors may be showing up consistently and preventing you from the most empowering relationship with yourself
Let me know, do any of these stand out for you?
Right now I am committed to focusing on preventing contempt which is something that I have found come up when I wrap up competition seasons and move into a new phase
While I am still giving my all to this prep, it is important to be proactive with setting clear intentions and expectations for myself in the improvement season I plan to go into next to avoid beating myself up or making myself feel lesser than for the transitions I make in off-season that support my longevity in the sport
What do you plan to focus on?
Need more support with building your mindset? You may like these resources:
Check out my #1 Best-Selling Book, 'Believe Your way to Badass' on Amazon: https://www.amazon.com/Believe-Your-Way-BADASS-Interactive/dp/1539147401/ref=sr_1_1_twi_pap_2?ie=UTF8&qid=1525616755&sr=8-1&keywords=believe+your++way+to+badass
Download my free 18 ways to love yourself printable here: https://celeste-rainsturk.clickfunnels.com/18-ways-to-self-love-printable-dowload
Get access to a digital card deck with affirmations, mindset mentorship, and introspective thought provoking questions here: https://celeste-rainsturk.clickfunnels.com/competitor-action-and-affirmation-free-cards
or join my on-demand mindset coaching platform here: https://celeste-rainsturk.clickfunnels.com/on-demand-mindset-coaching-for-competitors
If you want to be resilient then subject yourself to stress every day
If you want to feel free then practice releasing control in some way every day
If you want to receive then start giving every day
If you want to believe in yourself then prove yourself wrong every day
If you want to release comparison then compliment & cheer others on every day
Many of us want to change or want something better but we are so resistant to doing the “hard” things
They’re not that hard after all
When you expose yourself in controlled and calculated ways each day you’ll be more prepared to face challenges that feel out of your control or impossible to overcome
You don’t have to go through hardship or hit rock bottom and fight your way to the top to develop strength
But staying comfortable in the status quo won’t change your reality either
Shifting your perception of challenges to see them as opportunities comes when you associate the two which is something you can do through repeated exposure