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Welcome to my Blog
Don’t let others use their ‘age, wisdom, & experience’ as a platform to infect you with their limiting beliefs
That’s the lesson they chose to learn, but not the only lesson they could have learned
Be hyper aware of where the things people are teaching you or imparting on you are truly coming from
Sometimes there are hard truths yes, so we can’t be totally naive or closed off to hearing others experiences
It can be quite revealing and helpful and cut down a lot of the trial and error for us!
But we also must be strong & see that we have a lot of untapped potential and ability to change the norm and create new stories
Imagine living by the limiting beliefs of others for the rest of your life!
How much love, fun, success, and opportunity you’d miss out on! You deserve better than that
What limiting beliefs have others tried to give to you but you refused to take on?
Or were there some you did take on as your own only to realize later you had the power/needed to change them?
Let’s talk about this ⬇️
People do not fail to achieve as much as they fail to rewire what they believe
The mind determines your success before your actions do
Regardless, action is necessary
But action without positive momentum or force is just the same old actions you could have taken yesterday
The only way your results can be different is if your mind has changed your actions and your actions have changed your mind
A lot of us can get sooo caught up in all the things we want to accomplish, start, or do that we forget what the whole point of it was in the first place
Most goals are set with the intention of making our life easier, more enjoyable, peaceful, or fulfilling
But then we go head first into a pool of goals only to belly flop in the realization that they are stressing us out more than anything
Sure, the first few days, or even weeks are like frikkin fire in your belly, but then we get a bit overwhelmed.
You know that feeling; like you can't actuallly handle this, you can't possibly add another thing onto your plate, or you are just wayyyy confused with where to start!
So, Why do we get overwhelmed?
Overwhelm is a sign of an identity disconnect. It is a great signal to us that we have some more work to do
Until we clear out our old identity, at least the parts that don't serve us in accomplishing the goals we have set to make habits,
then we just have a ton of space in our mind being occupied by an old version of ourselves thoughts, actions, & beliefs running the show
So, I made this little guide for you to look back on next time you feel overwhelmed!
IF you choose to implement these, I truly believe you can be more successful with your goals
DO THIS WITH THE INTENTION OF BEING TRULY READY TO IMPLEMENT & ACT UPON YOUR DISCOVERIES
P.S. struggling to really bring your identity, the way you see yourself and live your life, into alignment with your desires? Contact me and I’ll be happy to work through this with you❤️😊
This isn’t a foreign topic to the worlds of bodybuilding & fitness
Many people who appear to have the best physiques, confidence, or discipline struggle w/ their body image
It’s not widely addressed bc sweeping it under the rug as ‘normal’ is so much easier to do
But I don’t go for that
How you perceive your body & feel in your skin has demonstrated in studies to influence our daily life
While earning my degree in psychology I had to review existing research as well as propose new research
Body image being 1
I’ve helped 100s of women over the last 4 yrs to improve theirs & 1 practice that I’ve guided them through has been VERY effective
I combined psychology, personal development, mindfulness, meditation, & other methods to create this
Here’s the gist:
Lie down & perform a body scan
Tense up your body 3x & release each time w/ the intention to tune into yourself
Then for each body part from head to toe say “I love you” 1 at a time “I love you tummy, I love you arms, I love you__”
Notice where resistance comes up but don’t fight it just take note
Once you complete it go back to the areas where you felt the most resistance
Think of 1+ things that you can choose to love/appreciate about this part of your body
Then go through each again including the reason
Ex: “I love u tummy, thank u for breaking down so many nutrients for me so I can perform & function. TY for going through so many seasons with me, I ❤️u”
FEEL THE EMOTION AS YOU SAY IT
This works because of a few reasons:
➡️Connection to self & body
➡️Identification of functions of body to detach from physical appearance related distress
➡️Increases awareness so when you find yourself hating these parts of you you’ll be anchored into why these parts of you are awesome
Of course this doesn’t address every facet of body image, but it’s a great ritual & can show you where you need more healing
“I was so disciplined before & now I feel out of control, Idk how I‘ll get back to that version of me, I can’t believe I ended up here, I said I wouldn’t!”
Ahh the # of times I’ve heard this in the last month alone has been so telling of a major problem many of us bikini competitors face post-show
When I hear this I automatically narrow it down to being a result of either:
An identity disconnect, Low self-efficacy, Limiting beliefs w/ limited connection to a new perspective, Goals/plans, & a combination
You can be all in for a few weeks, months, or even a whole year(s)
But as soon as the motive & the reason for that motive is gone you are more likely to lose those habits & behaviors you created to achieve the end result or slowly regress to old or less serving new behaviors.
When prep is over, you need to continue many of the habits to avoid a full rebound but you also need to find your healthy lifestyle balance
It is not as simple as creating a habit in x amount of days & never having to worry about going back to where you were
Otherwise all of this would be as simple as brushing your teeth every day
It comes down to always having a reason to continue with the behavior
Many of us have been conditioned to believe that all problems have immediate solutions that last forever
Unfortunately, that’s not the case
If we apply data to our belief systems we would focus on conscious daily choices more than we do on “fixing” anything
Data really shows us that we need to continuously commit to our growth, healing, & any type of recovery
It‘s NOT linear
It requires multiple phases, new versions of ourselves, & ACTION
To truly “get back” to anything we must detach from the fantasy of doing so & find ways to capitalize on THIS phase right now instead
You’re never going to go back to how you were
That would be far too limiting for someone made for so much more with grand visions like you
Who you were will never return, who you are is what matters now. Take it day by day
Choose one new goal for today & celebrate it with love then set another for tomorrow
You’ll get where you crave to be, & it’s okay to ask for help along the way
BUILD MORE THAN JUST A BODY
I have never felt more aligned to my purpose & mission as I do right now
So much has been revealed to me in the last year that has helped me to find the answers I’ve been looking for
The best part is that they appeared when I wasn’t focused on looking
Funny how the universe works out that way
I’ve been blessed through the pain & the struggle so that I could see what I was missing the whole time
I’ve always known I’m here to help people build more than just a body
But nothing has brought me so much joy as bringing that mission to bikini competitors; it’s been absolutely amazing
I have so much inspiration, peace, & direction
I feel like I’ve found “my people” & I know that I am truly doing what I love for a living
It feels amazing to see the transformations & breakthroughs I’m facilitating among competitors so that they too find peace with food, their body, & their goals
To see girls come out of shows finding this peace so they can put an end to the post-show blues
To see girls going back into prep after working with me with a much healthier mindset that helps them commit 100%
All these women going deeper than surface level with the application of my PTG process
Using psychology, personal development, self-love, mindfulness, & all the pieces within my process 😉
IT IS SO FULFILLING
Man, I can hardly put into words the way I feel. It’s just all feeling RIGHT
I’m exactly where I am supposed to be & I wouldn’t change anything I’ve been through because it’s led me here
Some of it has been painful, really frikkin painful
But all of it has brought me THIS
Life is amazing when we find our place in this world & show up fully to own that space
Never give up, you are one breakthrough, 1 painpoint, 1 experience, 1 action away from EVERYTHING falling into place
& when you are fully aligned with your purpose, it really does just flow naturally
Ugh I just wanted to share & express as best as I could how GOOD this feels
I couldn’t even put words to it in my own journal
EVERYTHING I envisioned is coming to life and in ways & depths which far surpass the feeling I thought may even come from it
& this is still just the beginning💙
Americans have freedoms that other countries do not have.
We have rights, and opportunities others don’t even know exist.
We have the ability to go after our dreams, live the life we love, and make our voice heard.
We have the freedom to truly be human in America thanks to the people who fight for our freedom everyday.
Too many people take this for granted.
Recognize the freedoms you get to celebrate today because others believed your freedom was worth putting their life on the line or even dying for.
America is the greatest country.
And if you disagree, then remember, you have the freedom to leave
Simple lil Journal Prompt for your self-love journey. Comment 1 thing below!❤️
By placing ourselves in an identity that we want to be in we create a simulation in our mind that allows us to experience it.
This then gives us greater clarity to creating it and stepping into the identity
You may discover the things you need to stop, start, or reevaluate
Maybe you’ll see that there are new boundaries, beliefs, or habits you need
Possibly people, places, or items we need to let go of or even let in
The more we tune into our ideal situation the more that is revealed about our current situation
Sometimes it requires a complete 180° shift from us. Other times it can be a small tweak
Regardless, we must be willing to not only make it but commit to it in order to fulfill the needs we have
I’d love to know, what is one thing for you that you would be doing differently?⤵️
Need some ideas for ways to love yourself? I created a cute lil printable with 18 ways to love yourself and it’s free on my website 🙂
Click HERE to get yours❤️
Taking time off has allowed me to find where my happiest mediums are
I’ve figured out what making a lifestyle out of all of this means for me right now
And that’s the other thing
Not based on what I expected, wanted, or where I thought I would have been.
But literally based on the present
I spent a good 2.5 months just being mad about my situation for being forced into a longer off-season
“This doesnt happen to other girls and they’re leaner than me”
“I just want to step on stage again and now this will change things”
“Why can’t I stay as lean, get more muscular faster, have my health remain while lower bf %”
Etc etc etc🤕
I was in my head so much because of all the plans I had made that I could no longer commit to
But I found peace, happiness, and true freedom when I released the attachment to those previous desires
Sure, I thought I’d be competing by this time, but I’m not and I’m far from it
But I also see that this is EXACTLY what I needed
Sometimes we think we are going in the direction that’s right for us until we are forced in a new direction and realize THAT is what’s best for us
Of course, being able to find the positive in everything helps a lot too☀️
Grateful for this time, energy, space, and growth period
So much to expand on and continue to do in my life and improving for next time I do get up on stage
If you find yourself beating yourself up for not being where you wanted to be, thought you’d be, or hoped you’d be, reevaluate what is happening in the here and now
Find the magic, the miracles, and the meaning
When you do that you’ll realize there was way more for you to gain from being here than going there would have ever brought you
This is loving yourself when it’s painful & confusing which makes it extra real / satisfying
Rather than trying to force yourself in a hole where you “should have been” you now make peace with the present
“You are on the right path because you are on your path”-front of graduation card my grandpa got me that is absolutely shockingly perfect for my life philosophy❤️😭
Want to make peace w/ yourself now? Send me an email to see if / how I can help you💜
Which one feels better to read or say?
A few years ago when I was really struggling with my depression, body image, and relationship with myself I came up with this mental exercise for myself
Anytime I had a loathing thought, I replaced it with one of love
I would literally stop what I was doing and reframe my thought pattern
Sometimes this SUCKED and felt like a waste of time or energy and honestly it sometimes just felt good to feel so sad/down
Doing it took a lot of commitment and effort at first. But now, it really is automatic for me!
You can train your mind to work FOR you rather than against you
Most people have their thoughts dictating their day, that’s not really your fault, but now that you’re aware you have the power to actively change it, you’d be at fault not to put some effort into it
If you’re tired of feeling TERRIBLE about yourself.
Whether that’s looking in the mirror, eating, going about your life goals; start changing your thought patterns
Patterns are repetitive sooo might as well create consistently positive patterns to run our life
One of the best things we can do is become so self-aware that replacing loathing thoughts with loving ones becomes automatic
It always feels better to be in a state of self love. This is where even more positive things grow from
Often times we don’t progress in our life because we are filling our mind with hate instead of encouragement
Long-lasting motivation can’t be bred from hatred
That’s why intrinsic motivation will always outlast extrinsic motivation
Self-love says “this is for me” self-loathe says “this is because I don’t like me”
Start paying attention to the way these two contrasting energies feel in your life
The more aware you become the stronger your ability will be to recognize it and shift to the loving energy
Not sure exactly how to get from one to the other once your thoughts are shifted?
I held a self-love workshop not to long ago sharing 3 of my fav exercises for personal development and growing more love for yourself
I’d be happy to share the link to anyone who wants it as a lil gift
Comment “self love” below or just email me saying 'free self love workshop' & I’ll get it to you
Meeting your Internet friends in real life >
Loved seeing some people I recognized and know at The Gym San Diego this past weekend!
It’s amazing to be able to connect face to face with the incredible women I have had the pleasure of getting to know online
Manuella came on my podcast, “Confessions of a Bikini Pro” a few months ago and I just loved her energy and vibe and who she is!
To meet her in person and see her be just as radiant and kind is so heart warming
I love that we were there at the same time and that I got to chat with you!
So much love for this sport and the way it brings us all together!😭❤️
Is there anyone online that you are friends with online or follow but would love to meet in person?🙊