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!
I believe the most important thing for succeeding in anything is having the identity of the version of yourself who is ready to receive it
In fitness, that could mean becoming the version of yourself who believes she is worthy, deserving and capable of obtaining results
This belief system can help you to take actions that align you to the attainment of your goals
Being receptive means remaining open to the many ways the results could come
If you believed results were impossible when this worldwide shutdown started, its safe to assume that limited you and you didn’t commit to making it work
Versus someone who believes anything is possible when willing to make it work and do what’s necessary who has probably continued to progress
Now, the next most effective way to be consistent in your fitness journey & sustain results, I believe, is by taking care of your body, working out, and eating in ways you love
Rather than demonizing certain foods or forms of training we can celebrate our body by remaining mindful of how movement and food can nourish us on MANY levels
The more freedom I’ve given myself, the more free I’ve felt without the weight of guilt, restriction, judgment, & second guessing
How do you make your routine / lifestyle enjoyable for you? What beliefs and behaviors support that?
The harvest you’re going to have in months from now not only depends on what you plant but also how you care for your garden
If you’re planting seeds of doubt now, you’re not going to be happy with that harvest
If you’re planting seeds for your values, love, positivity, change, and any other energy or pattern you truly need or desire, then your harvest will always be abundant & fulfilling
Think back to the seeds you planted 1, 3, 6, 12 months ago...how has that actually influenced the growth of your garden now?
Are you tending to the garden to help it flourish more?
Are you plowing it to create space and prepare for new seeds?
What crops are present in your reality now as a result of the past?
When we can reflect on how our past influenced our present, the more we can learn
The more we focus on making the most of the present, the better we can care for ourselves to grow for the future
And the time we spend dreaming of when we gather all that we have aligned to and are taking action towards is helping us see a bigger vision beyond the limits of our now
Life really is an amazing thing, only ever experiences fully in the now but as humans we can tap into experiences of our past, others’ stories, and we can even project all of this into the future
But no one can tell the future
So why not plant seeds now, tend to the planter daily, and adapt when necessary to have your best shot at your ideal harvest?
What seeds are you planting today?
What seeds are you choosing to leave on the shelf and not give life to now?
What seeds need your attention that have yet to be watered?
BUILD MORE THAN JUST A BODY
What you believe about yourself will influence your actions
With change, comes some resistance
If you can find where the resistance is & work through it, change becomes much easier!
Lots of times, people fill their heads with doubt, shame, guilt, & ridicule that there is no space for growth, acknowledgement, celebration, or consistency
But that won’t inspire you to actually care for yourself
You can’t expect yourself to achieve new & better results if your head space is stuck in old & limiting belief patterns
“I’m fat” doesn’t exactly inspire healthy behavior but “I am a person committed to my health & peace of mind” is more likely to
“I’m not as good as her” doesn’t inspire you to push yourself as much as “I am an athlete who commits to doing my best & celebrating the limits I break”
“I always end up falling off track” doesn’t address the problem of the track you’re on the way “I am determined to find the best, most sustainable action plan for me even if it looks different than what others have promoted because I deserve the results I desire long term” could
Do you see where I am going with this?
Just think of people in your life who demean themselves & then they consistently take action to confirm that demeaning language
The same goes for you!
Here are some journal/thought prompts to consider for shifting this:
What language am I using with & about myself that I consciously & unconsciously reinforce with actions aligned to it?
What do I have to believe about myself in order to take actions more aligned with my ideal result?
What beliefs do I need to dig into & let go of in order to embody the identity that serves my growth & desired life?
If I were to suddenly achieve the results I say I want, what would suffer or what would be lost from my life now that I don’t actually want to give up?
(THIS IS A BIG ONE!-love guiding my clients through big breakthroughs around resistance like this)
Want some more ideas to develop self-serving thought & action patterns?
Visit: www.celestial.fit/cards to download a free digital card deck I made with more thought provoking questions, I am statements, & action prompts!
If your body could talk what would she say to you?
I’m sure the wouldn’t want to be covered up by the pool when she could be soaking in the sunshine
I’m sure she wouldn’t want you to stay in because you’re too nervous to go on your date when she could feel the embrace of a new hug & awkward flutters
I doubt she would want you to sit around doing nothing all day when she was built to move
I think she would encourage you to be mindful in your choices so she could function optimally
I don’t believe she’d tell you to give up all the foods, activities, or movement that brings you joy in exchange for a slightly different shaped version of her when she just wants to support you in the long run
I suspect she would be hurt by the way you speak to her in the mirror and about her to others when she doesn’t understand given all the ways she works for you
I am pretty certain she’d be quicker to turn off external sources for feedback as she craves no validation but rather respect
I assume she would be eager to rest despite you feeling like you can’t give yourself a break because of your fears when she actually knows it’s exactly what you need
I am almost positive that instead of being filled to the brim with food that she hasn’t sorted or digested in awhile she would rather have consistent variety and enjoyment of all textures, flavors, & nutrient as well as life value
I don’t think she’d tell you you suck because of the way she is shaped when her only purpose is to transport your soul through its unique human experience making cellulite, stretch marks, or a little extra fat arbitrary compared to conquering your life dreams & living out your purpose
If I really had to guess, I bet your body would encourage you to BUILD MORE THAN JUST A BODY by emphasizing inner work as an integral part of obtaining results since she knows peace of mind equates to a more fulfilling life through any & all goals
I talk more about body positivity, image, & love along with food relationships in my latest article on Elephant Journal which you can find in the comments below
Want some self-love inspiration? Click here to download my free 18 ways to love yourself printable!
I asked on my Instagram story about what you're struggling with when it comes to negative self-talk & a lot of you had 1 common theme...being enough
Many of you wrote in things like:
This is one of my absolute favorite things to help clients work through believe it or not
I also have over a dozen trainings that cover exactly this for members of my On-Demand Mindset Coaching Platform (www.celestial.fit/ondemand)
So, I’m going to share a process I use with my clients in this post
STEP BY STEP:
1: Where is this feeling r e a l l y coming from?
2: Address the belief taken from where it’s really coming from with a positive & uplifting one
IE: if you believe you’re not enough because you see other girls prepping & you pulled out because too much uncertainty & body needed more of a break
& the belief you’re now taking from that is that you’re not a ___ enough competitor...
Then you’d go back & choose a new belief that you can use to challenge the thought pattern as it comes up
Try: “I am a smart competitor doing what’s best for my body, goals, & needs right now”
3: Is there an underlying self-worth issue? (This is a whole other can of worms but worth sharing for consideration)
4: How are you enough right now? How are you not enough? What evidence do you have to support both claims? If there is no truth in the claims, go back to steps 1&2
5: Prove yourself wrong. Make a list of all the ways you’ve proven yourself wrong of not being enough in the past & use this as fuel to continue to prove to yourself that not only are these feelings fleeting but they’re also unfair
6: Apply this process & reinforce the more positive pathways & behaviors
This is a watered down version of my approach but I hope you found it helpful!
Want more support?
Click here to learn more about the Mindset Coaching Platform or Contact me to learn how we can work together 1:1 to help you
I remember taking the 2nd pic & LOVING the growth
I thought oh my gosh I can see the muscle I‘ve been working SO hard to build
That was Jan 2019
This one was today
1.5 years later
148.7lb v 129ish pounds
January pic was 17 days after I got my period back naturally for the first time in YEARS yes YEARSSSS
Today’s pic, 5 days post cycle ending after a few months of her disappearance again
I’ve been so diligent
All off season from Sep 3 2018 to April 2019 I WENT TO WORK building
Eating in major surplus, lifting heavy, & I committed to internal health & external growth
I said bye to the shredded life (competed aug 2017-sep2018 in 5 shows) & hello to a life with more flexibility, no cardio, & as limited added stress as possible aside from lifting which was mostly heavy af on compound or major moves in areas I needed to grow (shoulders hams n glutes to be exact)
I put a lot more fat on
I had people admiring me for committing to what I knew I needed which was menstrual health
But it was grueling. Watching my body change so much was worth it to me that day I got my period back, though
I went through so much for that & to keep it
Fast forward to a few months ago my period stopped coming again
I thought because cardio was back up food was down & I was in prep mode & I dropped a lot of weight (I was 157ish at heaviest of improvement season)
BUT I kept going & trusted it would come & my coach & I just wanted to see if body needed to readapt
This was scary & frustrating bc we took such a slow approach
BUT IT ALL PAID OFF
Because I got it again at a lower body fat, in prep, & while under many other life “stressors”
I learned a lot in this, 1 thing being EMBRACE GROWTH ESPECIALLY FOR THE SAKE OF YOUR LONG TERM HEALTH & FUNCTION
Sure people will say oh you don’t need to put on that much fat, & they’re probably right
But I also did it methodically, withintention, & didn’t just stop training I went to the gym with my current physique in mind
I let go of the need for aesthetics in an effort to one day have both aesthetics & function & better metabolism
Bodybuilders talk a lot about patience & delayed gratification but in all honesty, many women aren’t truly willing to apply that to every area of growth as an athlete & person
It’s easy to say that when cutting or going show to show
But lemme see how you’re working & committing to the version of you that's gunna be on stage 1-5 years from now
Running yourself to the ground for years is not growth or delayed gratification—it’s almost a bit of denial
I’m glad I went through all these different phases because now I’m in a way better spot than ever
More muscle, better metabolism, better functioning menstrual cycle, better mindset, lots more patience, & way more respect for the process
Just like you go all in to cut & get ready, go all in for your health, mindset, & physique development
If you ever wondered about how your brain and body work together to respond to (and protect you from) negativity, this is a very basic graphic you can use for reference
Many researchers have covered these reactions in depth through various research methods and case studies which can be interesting to look into!
On surface level we are told not to focus on the negatives. Because, of course focusing on the positives makes more sense
But if you are like me, sometimes it helps to know why that is?
This is pretty universal when it comes to negative stimuli. Be it a thought you have, experience you endure, or a situation, person, or thing you encounter
If you are going to focus on anything, let it be what you want to find more of!
Of course, given my passions I am going to say that having a positive relationship with yourself and priming your mind to focus on positives can and will show up in your decision making as it pertains to nourishing and caring for your body
You don't need to be a positivity robot that ignores all pain. In fact, that would be very unhealthy too!
Funny how our body and brain work to establish homeostasis and what a powerful lesson that is to always seek and find balance in our own day to day life
It is all connected, really!
If you want to prime your body's function, your decision making process, and your overall zest for life, practice the art of reframing!
Learn how to take what appears to be negative or less than ideal and see it in a new light.
One example shared in my Master's Program for Clinical Mental Health Counseling has stuck with me that I feel provides great insight in how you might apply to your own experiences. It was something along these lines;
A teacher called the mother of their student to let them know how well behaved and relatively tame the pre-k child was. The mother was happy but also confused because her child always acts up with her.
Crying when he gets home from school, fussing over little things after his day, and even resisting going to school! She told her therapist about how frustrating this was, to hear of how well behaved he is but also to have to constantly be in a state of chaos with him. To which the counselor replied, 'Ah, it sounds like your son feels safe to express his needs and emotions around you'.
The mother then realized she had never saw it like that. She only saw her kid as causing trouble or being a pain for her and good for everyone else.
It wasn't until a reframe was presented that she realized, it was not so much about changing her son or being resentful or confused about the behavior but more so honoring and embracing her son for being safe to express with her around versus being bottled up at school all day.
What stress or negativity might you be able reframe in your life today?
Need help coming up with something? Sometimes I like to ask myself, 'If this was actually a gift given to me by someone, how would I thank them for it on the spot?' This helps me to create urgency because you all know what it is like to be given a gift and think 'Oh, an avocado' when you were hoping for a squash ;).
Was this helpful for you? Did you gain any insight from this post? Share with a friend who could benefit or let me know what you got out of it!
At some point in your life you decided what it meant to not be beautiful, to have undesirable features, to be in less than perceived ideal shape, and to label differences / anomalies as flaws
Which also means that at some point you can also decide what it means to be beautiful, to celebrate your shape, to embrace your deviation from expected norms, and to accept what is truly human about your body
As you decided to believe in how you are not enough over time, or maybe it happened in a significant or traumatic moment, or even all at once
You may find that challenging the beliefs and having confidence in your new decision making around self-acceptance and beauty can also happen over time, in a moment (this one maybe?), or over a series of events
The important first step is recognizing that even if the beliefs have been “wired”, “conditioned”, or “reinforced” within you
They can also be detangled, removed, and replaced
Luckily for us, our body is equipped with a powerful tool which we can manipulate and change
And even better? That tool is our control center
Commanding your brain and leading yourself through introspection & commitment to new thought patterns, new behaviors, and new environments will ultimately lead to a new, and improved (depending on how you apply yourself), reality
Don’t wanna go at it alone? Contact me to discuss how we can work together so you can BUILD MORE THAN JUST A BODY and truly make peace with yourself
If you only ever did what “felt good” you’d likely never get to a place that’s even better
While I’m all for listening to your body & taking the time to reset or stepping back in business or school when you’ve been grinding a ton or not pushing through the pain all the time just to “hustle”
I also know for a fact that if I only did what “felt good” to me I wouldn’t be where I am today
Sure it would “feel good” to:
It’d feel good for the moment or maybe for many moments
But that’s not going to get you results you want
Now I am certainly not suggesting you sacrifice your mental health & begin to burden yourself to the point where the journey is not fulfilling or you’re unable to be present in the process
I’m saying you’re going to have to let go of old ways in order to create new realities
And the list above could have been entirely different depending on a season you’re in or your goals for life
What you need to be willing to commit to & what may be uncomfortable for you to commit to or do, is going to be different depending on your goals or needs
It’s about being mindful of what ways you need to step up to the plate NOW for the life you want
NOT SO YOU CAN GET SOMEWHERE & SAY, ‘YAY I SUFFERED SO LONG FOR THIS MOMENT’
I don’t believe in that either
Here’s a consumable breakdown / checklist to apply:
BUILD MORE THAN JUST A BODY
You deserve better than to be upset with the scale, your weight, or your body all the time
Weighing in shouldn’t be so stressful and the number on the scale really shouldn’t have any influence on how you feel about yourself
There’s so much more to you than how much you weigh but to believe that, you have to commit to rewriting the stories you tell yourself or have been told
Weight is like anything else, it is nothing until we give it meaning
Paying attention to the meaning, and reasoning behind that meaning, can give you so much insight into what needs to shift to help you have a different experience
I made this infographic to give you three concepts and how they can be applied in real life to help you overcome these anxieties and negative associations with weight
Feel free to Share it with a friend who you think could benefit 🙂 and definitely save it for future reference!