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!
Often times satisfying a craving feels goooood but when it’s done in a way that’s excessive or works against you & your goals it makes you feel guilty and ashamed😔
But what we really need to be more conscious of is where the cravings are actually coming from
That’s why I put together these 3 questions you can begin asking yourself when you get a craving.
Of course, we can’t ignore the physical reasons for a craving but we must not forget that a majority of the times it’s emotional or a mix!
Humans are so damn comorbid♾
But hey that’s part of why we are so intricately awesome in other ways 🤪
Anyways, when I say it’s emotional I don’t mean “oh I’m sad my boyfriend broke up with me so I’m going to sit on the couch and eat ice cream” type of thing.
That’s a justification & excuse not an ACTUAL reason🙅🏻♀️
When considering emotions we can learn a lot from looking back to pivotal moments in our life like our childhood or life changing decisions
Personally, I find that I crave hot chocolate with crackers a lot!
This is something I grew up drinking/eating with the women of my family
After a show one time, I found myself constantly craving it.
When I finally shined a light on where the craving was coming from, I could make peace with it!
Now that I know I’m likely truly craving joy, comfort, or connection with others I ask myself in what other ways I can create that for myself that’s more aligned to my identity & goals
Much easier than drinking it & being like “ah why did I do that?” Or mope around trying not to convince ourselves to work it off or restrict later
By giving into the craving we can only find peace in the moment.
But by going into the craving we can find peace with ourselves.
So, try out these 3 questions & see how they go.
Want to make peace with food? Check out my Food Freedom Academy HERE or if you are a competitor, I made the Free 7 Day Post-Show Coaching Series Just for you!
Having an eating disorder is no joke and should never be taken lightly.
As a student of psychology and someone who has been through very toxic patterns with my relationship to food I have learned a great deal about these disorders.
I am no expert but it is something I have invested a lot of time and energy into educating myself on and am truly passionate about expanding in.
In a few of my psychology classes I made my entire focus to be only on reading about the diagnosis and treatment of eating disorders because this is something I know to be prevalent in the fitness community.
There are very very specific criteria for a diagnosis for an eating disorder within the DSM-IV.
Maybe you’ve never been diagnosed, you’ve never talked to anyone about your relationship with food, and you’ve never connected the emotions you have about your body or your life to the way you eat. But so much of this is comorbid, treatable, and I believe preventable.
If we can become aware of toxic thought patterns before it becomes a full blown disorder I think this is just as important as bringing awareness to the disorders themselves.
My personal struggle started at a very young age. My first “diet” was a bananas and milk diet. I was always uncomfortable in my body when I became aware that other kids weren’t as big as me.
I felt like the weird one. I was called names like “Bigfoot” and made fun of for my size like one time I tripped and landed on a kid and he called me a “fat fuck” which was rough because all I wanted to do was play basketball with them.
Eventually I kind of grew out of this / into my body but I can remember when I got into fitness it started from a place of wanting to change my body. I was in highschool, around 16 years old.
I went through a breakup, looked in the mirror and didn’t like what I saw or how I felt in my body, I felt like I had no control, and I also wondered how much better of an athlete I could be if I did more than just go to practice.
So I changed the way I ate and started working out a ton at home. But this is where things weren’t so pretty...
I thought I had to workout after every meal I ate. I was afraid that if I didn’t then I would lose progress, gain fat, and not achieve my goals. I also thought I had to earn everything I ate so whether it was 3x1min jumping jacks after a bite of food or a full blown 50min HIIT workout after a meal, I was committed. This was my way of purging.
I also wasn’t educated or aware of what was actually right for me or my goals. I put my body through so much. And I was never happy with myself.
I also had a diagnosis for depression and anxiety after never-ending suicidal ideations, an attempt, and fear of my own mind that ran through every vein in my body. I felt my nutrition and exercise was the only thing I truly had control over considering I couldn’t even control my own mind.
I had realized that no matter what i did though, i was never content or proud of myself. There was always more to demand of myself.
So new extremes would be reached. I hired a coach, learned what foods were 'bad' and 'good', trained super hard after finally having money to get a gym membership, and on the weekends I was allowed one meal where I basically just binged and binged until I couldn't eat anymore. Then, right back at it during the week.
Eventually I learned this pattern was unhealthy, unsustainable, and causing me a lot of mental and emotional distress while also impacting my day to day life.
This time though and these experiences, taught me so much in my life. Aside from discipline that I’m grateful for it also taught me freedom and self love.
At the time I had fallen in love with fitness it felt like my therapy, may saving grace, and gave me so much! So, I got my personal trainer certification and started studying to receding a degree in clinical nutrition and dietetics.
In 2015 decided to do a bikini competition to see how far I could take my body and see what progress I’ve made and just after treating myself like a guinea pig for so long after falling in love with fitness!
I wanted to experience this.
But my demons weren’t completely gone.
Which became even MORE apparent to me after the show. I had a crazy rebound and the light finally got shone on my darkness with food and my body And it was the pain i needed to discover my true purpose on this earth, to help people BUILD MORE THAN JUST A BODY.
And thus, my self love journey began and slowly developed into so much More.
I could have sworn I invented intuitive eating as I began diving into the opposite of what I’d done for yours but then I found this was something many people have been through and overcome, I started learning and researching and asking the right questions of myself!
I maintained healthy habits but gave myself freedom.
I detached from the fear of foods and opened myself up to new beliefs and ideas. I began to heal, truly heal from the inside out.
Over this two year period I healed my relationship with food, my body, and my life really. I expanded into personal development, mindset work, holistic practices and beliefs, found and lived by MY truth—not others, and even changed my major to psychology because this is the true work I want to do in the world.
I was finally mentally ready to do another bikini competition and what do you know? It didn’t harm me. Nothing surfaced that I hadn’t already worked through.
I was mentally stable and loved myself at a level where the choices I was making were not from a disordered or distressed place. They didn’t negatively impact how I functioned on a daily basis.
I saw my body as a blessing, not a curse, and I now use the lessons, education, research review, personal breakthroughs and experiences, as well as alllllll my darkness to now bring LIGHT into the world for many people who don’t see it yet. I am at peace.
I was able to find peace.
I became consciously aware before it became too big of a problem. I saw my pain and went into it, poked it, made it hurt sooooo bad, that the only option I had was to clean it and sew myself back up—so I did.
Eating disorders have become more prevalent over the years.
Promoting disordered behaviors, the ‘right vs wrong’ mentality, the ‘good bs bad’ labels, the ‘this diet vs that one’ DOES NOT HELP THE CAUSE.
I think it is our responsibility in the fitness and health industry to promote;
Body positivity AND health
Being aware AND treatment
Accepting others AND loving ourselves
The truth that we are ALL DIFFERENT and just because something worked or didn’t work for you or hurt you or triggered you doesn’t mean it does the same for others.
We have a responsibility to promote educating, helpful, and positive messages.
I have made my life's work about helping others to align inner work with physical results. I help people to Build More than Just a Body to establish a fulfilling, freeing, and empowering lifestyle.
I have created three programs that could be perfect for you if you are going through this:
My 4 Week Food Freedom Academy to help anyone breakdown the barriers between themselves and food, improve that relationship, get in touch with their intuitive eater, and find balance. For all the information and to sign up you can click HERE
My 8 Week Post-Show Personal Development Program for Bikini Competitors to help you make peace with food, your body, and your new goals while heading into an improvement season. I go deeper than surface level, looking beyond macros, reverse dieting, or accountability check ins and deliver my signature mindset action method to help you find peace deep within you so you NEVER experience the post-show blues again without knowing exactly what to do!
This is perfect to enroll in while you are in prep to have for right after the show or if you are currently dealing with the post-show blues this will help you overcome them! You can learn more about it and sign up by clicking HERE
My 1:1 Mindset, Self-Love, and Personal Development Mentorship breakthrough coaching packages where we work together privately to overcome your personal limiting beliefs, toxic relationship with yourself, and unhealthy patterns that make you feel less than your absolute most fulfilled and freest. This is personal and customized to each individual. To learn more and inquire about how we could work together and how this works you can apply HERE
🔥BURN THE FOOD RULES🔥
Want a healthier relationship with food?
Tend to struggle with the whole “good” vs “bad” mentality?
Left feeling guilty when you eat “off” your “only eat good healthy food” plan?
Usually binge on foods after not having them for awhile or cutting them out?
Want to overcome that?
READ AND IMPLEMENT THIS SIMPLE YET EFFECTIVE ACTIVITY:
This is actually Something I teach in my online 4 week Food Freedom Academy & my 8 week Post-Show Personal Development Program!
If you want more details on those programs you can click here🙂
OKAY, LET’S DO THIS:
Write down all the rules and regulations you have now or have ever followed in the past revolving around food
(even the ones that could’ve been subconsciously wired into you like the ones your parents believe or taught).
➡️no meals after 6pm
➡️only eat carbs before and after a workout
➡️earn any extra food or treats
➡️cannot eat unless you have worked out
➡️must exercise after eating
➡️always choose zero to low calorie foods and sauces
And so on! Create YOUR list!
Then take note of all the thoughts that come up when you see the food or want to eat the foods that normally would NOT comply with these rules / regulations.
Ask yourself if you can enjoy it without binging
If the answer is no or you feel like you would end up binging then ask yourself where else in your life you feel you don’t have control or what voids you have that you are trying to fill with food—instead of going within and actually addressing that emotion.
When you identify the voids, it is important to go into them and fill them with actual love and healing than just acknowledging them!
(These are things I teach &/or can add support with in my programs)
Lastly, BURN THE RULES...
LITERALLY LIGHT THE RULES THAT DON'T ALIGN WITH YOU, YOUR GOALS, OR YOUR TRUE BELIEFS & NEEDS ON FIRE!!!!!!!!
Watch them burn and Affirm to yourself that you are CAPABLE of knowing what is best for YOU / YOUR BODY; from the type of food to the amount & reasons!
HEALTHIER PUMPKIN PIE (the recipe you’ve all been asking me for)
SAVE THIS POST FOR THANKSGIVING OR GET A PRACTICE ROUND IN NOW!
One 15oz. can pumpkin (not canned pumpkin pie)
3/4 cup stevia
1 capful vanilla extract
1/2tsp or Dash of salt
1.5 tsp or sprinkling of Cinnamon or pumpkin pie spice seasoning
1/2 cup coffee mate sugar free hazelnut or pumpkin pie spice creamer
2 mini serving French vanilla coffee creamer (or just 2 tblsp)
For pie crust you can do a coconut and almond flour one from Pinterest / google or you can just buy one. I used a regular one because I was making it for the fam and who doesn’t love graham cracker crust lol.
Throw it all in a bowl and whisk. Idk the proper timing or cooking science. Just do that then Pour into a pie crust and 9-inch glass or foil looking pan (sorry idk the terms)
Heat oven to 425°F.
Bake at this temp for 15 minutes.
Reduce oven temperature to 350°F; bake 40 to 50 minutes longer or until knife inserted near center comes out clean.
Cool completely, about 2 hours. I tried it warm and it’s better cold.
Store in fridge
Let me know if you try it and tag me in your pics or stories so I can virtually taste yours!
Pumpkin, apple, squash, you name it. The holidays of warm spices, sweet smells, and comfort are here. I am considering sharing some of my best healthy holiday recipes, what do you think?
This one I only just whipped up this weekend for a go and you guys asked me to share so here it is! 🙌🏻.
Chop sweet potato into fry form, broil on high until crispy. (Can spray or coat with an oil of choice if you want even more crispness or flavor).
In a small bowl combine:
-One heaping tablespoon of canned plain pumpkin
-1 Tblsp Walden farms syrup or similar (can use packets of stevia, stevia drops, honey, agave, whatev!!!)
-Coconut flour or xanthum gum to make it get more of a dippy but sticky texture
-Add in pumpkin pie spice or your fav warm spices like cinnamon, nutmeg, cardamom, etc. do this until you reach your desired taste :))
Enjoy!!! Also think this would be good as like a butter on French toast or protein pancakes 😋 Let me know if you wanna see more recipes like this 😊🥧😋 I even have a healthy holidays cookbook on my website. It’s an oldie but a goodie! Message me if you want it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
P.S. I have only made this once. I’d plan to play around with it some more by maybe mashing in some butternut squash w the dip or adding vanilla even. I’d probably not coat the sweet potatoes with olive oil and would just broil them alone then do butter spray w a coat of cinnamon and stevia on them so it’s more sweet rather than savory 😊
Recipe, Ingredients, How To:
-1 serving egg whites (3/4 cup=4 egg whites)
-spices/flavors of choice
-I use Stevia and Cinnamon for my CHURRO ones
- I use sugar free mango sweetener for my Mango Sweet ones
-You can really use anything and do a ton of stuff with this! Just think of your favorite crunchy treat and try out those flavors!
wHY I LOVE THEM:
These yummy, healthy, crunchy treats are a must try!
NO added sugar
-1 ingredient necessary
-multiple flavor options
Keep in mind I'm on a bikini competition preparation meal plan so this is very clean, super simple, easy, and extremely healthy. This makes me not HATE egg whites, because trust me I never looked forward to my last meal with egg whites until now...
Munch on these throughout the day when you need a quick fix or have them for your last meal or take them with you to the movies and avoid the heavy, fat, sugary, salty, buttered up popcorn and candy.
Try lots of different spices and flavors and enjoy!
dip it, freeze it, spoon it, cook it, Pancake it, Waffle it, get creative or just eat it!!!
Took me about 5 min to make and then chill time, but like I said, doesn't need to be chilled, can be eaten right out of the blender if you really feel like it ;)
The mix is healthiest without toppings you see in video but if you're dying for a healthier cheat meal or a healthy treat to bring to a party add:
-white chocolate chips
-any other toppings you would like!
1 banana (frozen or not)
Milk or water
Protein scoop of choice (I used mint chocolate chip)
TASTES JUST LIKE IT. NEED THIS IN YOUR LIFE especially if you're Gavin cravings!
Also try a chocolate banana pb ice cream