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!
Mindless, emotional, stress-induced eating is a common downfall for many when it comes to generating results and feeling empowered along the way
Fortunately, it does not have to be your Achilles heel forever
Despite the many possible contributing factors that each individual can experience and the unique process each person may need to go through to overcome emotional eating, researchers have determined the power of mindfulness-based eating practices
This is part of my PTG process with all my food relationship healing and discovery 1:1 coaching program clients
We employ introspection, mindfulness, behavior change, psychology-based resources, and dissection of your experiences to mend your relationship with food, your body, and your goals
While facing these demons may not be the most glamorous process, it certainly does pay off
I hosted a workshop on overcoming mindless eating (especially when alone) that you can gain access to for free at www.celestial.fit/snacking
I provide an in-depth training on the subject with lots of resources, guidance, and tools throughout--it is not your average "free workshop"--it is a genuinely valuable and informative training
I can't wait to hear how you go with it and some of your main takeaways!
Avoiding emotions can lead you to turn to unhealthy coping mechanisms, continuation of negative behaviors & thoughts, self-judgement, and repetition of the avoidance patterns
This robs you of the innate power of emotions to serve as teachers so we can be better equipped to face situations moving forward
Usually having someone help you work through emotions is beneficial because they can help you sort through what’s a healthy and normal response versus what might be coming from past wounds, limiting beliefs, or just difficulty with becoming objective
Emotions are awesome, pure, natural and beautiful! But we unfortunately don’t always encourage others or ourselves to see them as such
It’s the behavior that comes as a result of AVOIDING the emotion that usually makes us think the emotions themselves are bad and neeeeed to be avoided (things like crying, eating uncontrollably, using substances, isolation...)
Our minds and bodies always want what’s best for us but if we aren’t willing to learn from or about them (and ourselves) then an opportunity for partnership is lost
How can you honor, embrace, & learn from your emotions more?
What emotional experiences from your past do you need to crack open and revisit to take away a more empowering lesson & belief?
What do you need to believe about emotions to start feeling more comfortable with them?
Let me know if you need support with this!
If you’re looking for some resources I have lots available for free that I’m happy to share with you or point you in the direction of
BUILD MORE THAN JUST A BODY
Your body has automatic systems in place to keep you alive. No matter what you do, your body serves to function for you & optimize your human experience
Loving your body is a way to love yourself
When you make peace with her and speak lovingly to her she can be at ease which supports her in her automatic processes
Your parasympathetic nervous system is one of these autonomic systems
It can be influenced by your thoughts about things happening around you, things you choose to do, and your perception
Reinforcing that your thoughts, beliefs, and words all influence the way your body serves you
Living in fear can promote a survival or preservation mode response—stressful
The body is so complex; all of us are sooo complex
But what if you could make your life just a little bit easier by providing support to the vessel that carries you?
Not just through exercise or nutrition but also in coping mechanisms, thought patterns, and inner healing
We cannot solely rely on or blame our body for her automatic responses like an elevated heart rate, butterflies, an urge to vomit, tight chest, or stiff muscles
Changing how we talk about, look at, connect with, and nourish ourselves on every level can go along way
It is not fair to expect more from your body if you’re not giving her what she needs or supporting her in finding other pathways or responses
You may be a product of genetics, parenting, socioeconomics, trauma, culture...but you are also a product of your own choices, behaviors, habits, and beliefs
If you want to change your outcomes and results, change the inputs
Having a partnership with your body built on communication, trust, collaboration, and encouragement can go so much further than only focusing on one facet of yourself or your life
BUILD MORE THAN JUST A BODY
Not sure where to start?
I have a free 18 ways to love yourself printable on my site, a personal development prompt card deck (built for competitors but broadly applicable), and a self-help book that serves as a guided journal
Bodybuilding is a sport of evolution & growth. Nothing is ever the same because we are never the same!
Every day I get to learn something new about myself because I get to demand something more from myself
I have learned that patience & peace of mind need to be top priorities in any endeavor since no outcome is guaranteed & all that really matters is how I feel about & through the process
I love it & plan to be in it for a long time which frees me of a scarcity mentality or pressure to meet perceived or unfair expectations & instead just focus on improving
When I first started in 2015 it didn’t come from the right place...I had a lot of internal healing to do with food, my body, my goals, my life
When I started again in 2017 I remember saying I love this so much I’m so glad I did this again & focused on my needs so I could have a better experience & I left that show & took a picture that said I love this shit ima go pro one day
But that came with this feeling of racing rather than relishing
It wasn’t until the end of that season when I had to take time to recover, build, & foster more patience & perspective
Now I value respecting & honoring the sport, criteria, necessary actions, growth, more than an outcome
I want to be my best, I want to compete next to the best, & I want to raise the bar for myself & within the industry
For me that looks like prioritizing & promoting mental health for longevity
Because if you’re only in this for an outcome, physique, title...you won’t last
Focusing on what else this sport, lifestyle, & results brings to your life is going to be more sustainable than just trying to get to an end goal
No matter the outcome of any show I’ve done the next step has always been to improve—even world renowned champions are always looking to improve, they just have a bigger target on their back
The titles will come & being better will always be expected, but you’re the only one who can dictate how you feel while pursuing the goals you have
So making the lifestyle, process, & approach one you PERSONALLY align with is going to be key for making & getting the most out of the sport while supporting your mental health
BUILD MORE THAN JUST A BODY
If you think about what needs to be done tomorrow, throughout the week, or over the course of many weeks then you might not be able to truly get the most of each day
For example, in competition prep you might be thinking about 'all the cardio' you have this week or 'how much food will drop' over the coming weeks or even how tired you could become
But stressing over this communicates to your brain that energy preservation will be even more important now than ever and your body and mind will begin working together to protect you from 'too much'
Human bodies are designed to preserve as much energy as possible
Although we have been capable of extraordinary things physically and mentally, our body is always finding ways to protect us or help us function at an optimal level
Time and time again studies have shown that our mechanics, mindset, and motives are driven by the body's design and purpose of being as efficient as possible While this can serve us and does serve a purpose we can be grateful for, it can also come with a cost; especially for high achievers
Self-awareness is key to overcoming the downfalls this truth can have on our ability to take it to the next level
Thinking about what is coming up for you really removes you from putting all your energy into the moment right in front of you
I personally have made a habit of not getting too caught up in what I 'have to do tomorrow' when I am focused on today
This doesn’t mean you don’t spend time pruning yourself for a successful week, month, or new journey
But too much focus on what’s coming is going to set those thought patterns off that tells you “don’t push too hard because you have to do xyz tomorrow...have a lot more of this because you did abc...you are gunna have to do more later so try to keep it easy right now...”
The moment you give into this is when you commit to mediocrity though
Champions are spending more time maximizing every rep, session, and season rather than just trying to “make it through” they see an abundance of opportunities to push through rather than a scarce amount of energy for each day
If you want to be your best and be better than others, you have to fight human norms
Those who do are the ones who become the greatest, who set the bar higher, and who consistently demand more from themselves & the industries they’re in If you’re noticing these thoughts come up during a sprint or a cardio session or when contemplating between doing something harder or not, thank your body for doing her best to protect you and preserve your energy and then remind yourself that this is the moment that ultimately gives you more capacity for efficient energy expenditure, more strength, more discipline than any preservation could
Assure yourself you’ll get the necessary fuel, rest, and recovery but right now is about breaking barriers so that you can have new baseline normals Be the athlete who says “what else can I get out of myself right here & now?”
You’ll be okay, you’ll be better, & you can apply this same energy & commitment to your restoration Be conscious of these automatic thoughts & behaviors that serve as protection & be courageous enough to prove your body & mind wrong
Upleveling your mindset needs to be a non-negotiable in your life if you want to improve or overcome anything
If you need help seeing your blind spots & getting guidance to work through them Contact me for 1:1 personal development coaching info or start with my On Demand Mindset Coaching Platform--www.celestial.fit/ondemand
If you don't want to have to keep getting 'back on track' then change the track you are on
I hear this alllll the time, "I just want to get back on track" or "I keep falling off" or "I am not on point anymore" and every time I question why someone chooses to subscribe to the idea they they are 'the problem', they are 'broken', they 'have issues', they are 'worse' than others who 'have no problem with staying on track'
There is a level of self-responsibility, worth, and affect that is necessary to be successful when you commit to a track to be on of course
Developing discipline, will-power, control, motivation, etc is all going to be beneficial for your adherance and succcess, no doubt
But sometimes the necessary steps to raise your efficacy and ability level are not on the same rout as the track you are trying to hop on
A lot of times the women I work with think they are complete and total failures because they are not reaching the goals they want, keep trying to do what they think is best based on how others are living, or they just continuously self-sabotage because they don't feel totally aligned with the choices they are making
While looking to others for motivation or insight can be beneficial, it is totally unfair to them and their journey to try to just hop on the track they are on as if that's all that is required
You have to be willing to learn what YOUR path of least resistance is NOW
Even though what you need to do may not look as 'hardcore' as someone else, it could be what propels you to the next level so you can commit to and demand more from yourself
It is entirely inconsiderate to continuously expect yourself to do better next time when you have not even had the opportunity to learn, reevaluate, set yourself up for success, and move forward with a new approach or mindset
Most of the times, I see people get so caught up in what they think they need to be doing or what identity they think they are supposed to be representing or filling that they completely lose any chance of fulfilling these goals and sustaining the results
If you really want to get from point A to Z, you have to be willing to go through every letter in between
It is really just a set up for failure to be expecting yourself to do better when you just are not equipped to yet
Does not mean you are behind or not enough or doomed to fail
Just means you have to figure out where the track is broken and what you need to do to modify or fix it so you can still get to where you want to go without the anxiety of falling off or the misalignment of the train (you) with the track (your plan) that you are on
Need support with 'getting back on track' but don't exactly know how to release the fear, shame, guilt, and concern that can come with changing the track altogether in an effort to finally bring you the results you want in a more seamless way?
Let's work together!
You can learn about my food relationship healing & discovery 1:1 coaching program HERE now
Looking for more support outside of food and more so with your workouts or other life goals? Contact me at email@example.com so we can see what the next best step or resource is for you (I have tons of them!)
Never lean enough, never muscular enough—I’ve been there but it only led to self-sabotage & doubt
When you get off stage, you’re already seeing what needs improvement to meet a new standard
A few days pass after your show & your body looks different; Maybe like a balloon was blown up in your stomach?
Months of work 'vanishing' before your eyes
You begin doubting yourself—sabotaging urges build as a result
Every time you look in the mirror your limiting beliefs repeat that you look fat, have no more lines, & definitely don’t look like you train as hard as you do/eat as well as you do; wtf happened?
Body image can become skewed after a show especially if directly correlated to actions
You start to feel like you’ve ‘over done it’ already
Or you become so used to your lean look that the moment a line or vein disappears you feel like you let yourself go (often followed by ‘f-it’ behavior)
But you consciously know you need to get out of the deficit to make serious gains/changes to your body for next season
Squeezing the small amount of fat, questioning everything you’re doing, picking yourself apart, & restricting yourself again won’t help you achieve your Long term goals
So, when you stand there feeling sad/disgusted with your body you’re reinforcing the deception
But how do you heal your body image? It is complex
You must be compassionate & objective
Remember, you’re an athlete, a BUILDER of the body, you must be able to see yourself as a canvas & carry positive emotion into the creative process
You’re an artist
You may see your body like abstract when you look in the mirror but the more aware you are the more apparent it is that you are healthier, stronger, more free, & functioning
Evaluate your beliefs about your body
When transitioning to off season focusing on new wins like growth, health, nutrition, efficiency, protection, etc can help you stand in front of the mirror, accept what you see for what it is, & still trust the process
Want more support & guidance?
Enroll in my free 8 day post-show blues program HERE
Photos from my last peak week when being dry & exhausted is worth it
Peace with all food can only be found when you evaluate the associations you have with food, definitions attached to your identity that influence your eating behavior, and the resistance you have to actually challenging your own norms that are limiting you
Until you are willing to take an approach that goes beyond surface level, food will always be about the food
But when you dare to dig deeper, you can free yourself of the expectations and restrictions or beliefs that perpetuate your negative emotions and behaviors with eating
Healing your relationship with food doesn’t mean you give up your goals and let yourself go or completely bypass consideration for your ideal self or even your ideal physique
I help competitors heal their relationship with food so they can adhere MORE and in ways that support their ideal self, ideal relationship with food, and long term vision
If you want to start your journey to improving your relationship with food or even just digging deeper so you can have more fulfilling, successful, and empowering preps, improvement seasons, or lifestyle altogether then I invite you to enroll in my 8 day free food relationship healing series
8 days of direct guidance and even 1:1 support from me (should you choose to take advantage of it) the whole way all focused on you embodying that healthy mindset in your relationship with food all year round no matter what season you’re in or goals you have
I’ve helped amateurs, pros, non athletes, retired athletes, and future competitors
It’s built for those who are ready to end nagging thoughts of food, constant fear, guilt or shame, being out of control with food and refeeds or “off plan” items, and tired of letting themselves down over and over because there’s a misalignment between who you want to be and who you’re showing up as
Enroll now at www.celestial.fit/foodseries
Sometimes saying yes to taking the first step is the scariest part, but then you do it and realize you were not only prepared to but you are also ready for all the lessons that come with the new commitments being made
When you’re physically and mentally equipped to do what needs to be done to advance, then why not do it?
You may be comfortably solid now but sometimes rocking the foundation is the thing you need to take it to the next level
We can all be comfortable with the status quo but when we want more for ourselves we have to be willing to demand more and rise to the occasion
I’ve been taking action and growing in every area of my life and it has been amazing and without any hesitation
I’ve been like a machine to be honest. A conscious, mindful, loving, mostly present machine
I’ve been super at peace, prideful & having no issues with where I’m at because I’ve been growing & growing each day genuinely!
There is 1 thing I’ve been teeter tottering on though & that’s with my next plans regarding competing
My reverse has been going extremely well— practicing what I preach. No post show blues, binging, guilt, shame, body loathing...
Body has been super happy & I’ve been feeling amazing
But the idea of finally stepping on a national stage was swirling in the back of my mind
Whether I should or shouldn’t & what would happen if I did or didn’t
My coach had me make a pros & cons list & then we talked everything over today and he reiterated one of my middle ground feelings which is that at some point I’m going to do my first national show
& I just don’t want to hold myself back anymore from taking the leap. I’ve worked so much on my mental & physical game that I truly feel it’s the most logical next step
I see how the experiences I’ve had have prepared me & how my coach reinforcing the virtue of patience in me for all these years will be of the utmost importance now
I’ve worked my ass off to qualify only to see I wasn’t ready to be seen on a national stage—physique especially but also mentally
I needed the time to develop the patience & the physique then this year I requalified, and Now I’m ready to finish the year on a high & finally do this thing🤩
Getting to the root of the overeating will do more in the long run than constantly; beating yourself up, feeling like crap, limiting your potential, succumbing to a less than ideal version of yourself, and then trying to make up for it all the time with the same behaviors and mindset that got you there
Ready to make peace with food so your results can be more consistent, sustainable, and celebrated?
Learn more about my food relationship healing and discovery program at www.celestial.fit/foodfreedom and apply to work with me now
or enroll in the free food relationship coaching series at www.celestial.fit/foodseries to get your feet wet :)