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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
Willpower is fatiguing, Passion is freeing, & self-awareness is sustainable
If you want long term success, know your values & connect to them every day
If you want consistency, create congruency between your actions, ideal self, & positive emotions
If you want to be proud of yourself, set intentions and fulfill them each day
If you want to get results, they have to mean something to you that goes well beyond surface level—not even just physique related but in everything; others expectations, money, fame...
People will tell you you need more will power, but you know that is fleeting, otherwise it would’ve worked by now, no?
To progress, you can’t rely on willpower. You have to step up to the plate and do the inner work to learn about yourself, work through limiting beliefs or behaviors, and commit every day to something better
Your reality will never change just by “trying harder to resist”. This will tire you out
When I used to practice ju jitsu my sensei told me something someone told him which originally came from Saulo Ribeiro, “if you think, you’re late. If you’re late, you muscle. If you muscle, you’re tired. If you’re tired, you die”
In application here:
if you rely on your automatic thoughts to save you, when they never have, they won’t—you need to peel back layers and work to establish new ones
If you don’t have those in place you’ll think will power will do it, which will fatigue you
If you’re fatigued from willpower then you’ll likely fall into old, comfortable patterns— exhaustion is not optimal for new efforts
We all know where this goes, the pattern repeats because it was never truly addressed or interrupted
It’s a dangerous game to tell others or yourself to use willpower when you haven’t established the disciplines you can be accountable to outside what you think you “should” do
You need techniques. I specialize in helping others make the most of their season by combining psychology & personal development
I’m not your average “mindset coach” either. Get ready to really dig deeper & BUILD MORE THAN JUST A BODY
During prep, you will usually start to see a trend of getting leaner, tighter, and smaller, as you get closer to your show day which then creates this association between heels, bikini, and check ins with looking tighter and smaller
In an off season you might check in or practice posing and think, "Oh my god, I don't look good at all. I don't look like a competitor. I look like a normal person just putting on a bikini and trying to pose. I don’t even look like I workout” and even though these things are probably not factual, the way it feels is so real!
I want you to know it's normal to have these emotional reactions given that you've been conditioned to see your body going smaller, getting tighter it’s natural to then feel a bit shocked when the opposite becomes true even if you’re “expecting it” because 94/100 of the last times you’ve checked in you’ve been getting leaner so now those 6 since your reverse or improvement season started are like the odd balls out and it can take time to get comfortable with the subtle growth that begins to happen
You’re not broken for thinking this way, it actually makes perfect sense why you would be!
There’s a lot more to this that I’ve discussed before too like positive reinforcements with the scale or measurements changing that we have to be mindful of too
But in this case, you need to become open to forming new associations in the environment of check-ins and posing, recognizing that even in off-season, when your body is getting bigger, you are still a competitor.
If anything, you’re even more of a bodybuilder because you’re committing to BUILDING, growing and improving while knowing you’ll have to go through a prep again in the future to reveal it all. Even if you’re not trying to build muscle it’s important to find homeostasis and give the body and mind rest so you can come back and strike!
if you obsess over getting “too fat” or “too big” or “too heavy” you could be inhibiting your potential
You're in a new phase, a growing season, which is an important part of the process, and your progress will be evident tin the future when you are doing your check-ins for another prep if you can get comfortable with all phases and see they’re ALL valuable and ALL serve a purpose
If you really are being diligent and doing your best, you're gonna be okay and you're gonna form a new association with your body and check-ins with consistency (not from avoiding anything!)
Having a positive body image will support you in treating your body (and yourself) positively which ultimately fuels your progress more than anything!
I encourage you to join the Build More than Just a Body community by becoming a member of my On Demand Mindset coaching platform that covers common struggles of competitors at your fingertips!
you can learn more and join now here: www.celestial.fit/ondemand
It is common to use stories to justify addictions. The addiction itself becomes a goal or it can become attached to a goal.
Of course, there can be different reasons or motivations for eating eating habits that are outside of addiction. Often times even more than one contributing factor.
But in focusing on this specific scenario, what happens in your mind is you start justifying those addictive behaviors to satisfy the need, which leads to creating stories that help satisfy the addiction
The more they are positively reinforced, the stronger they become. The justifying behaviors start to snowball and become easier to do because they’re seen as necessary, safe, or beneficial (due to those justifications).
In order to release yourself from the justification cycle, you have to be willing to let go of the goal, the addiction. But first, you have to feel safe to do so!
Start by asking yourself, "Why am I so attached to ___? What is it bringing to my life? What would letting go of it mean for me?" Once you start to gain insight, you can redirect your energy into more positive pursuits that genuinely satisfy the needs you have and are sustainable + life giving
If there is an unsatisfied need, we can easily fixate on it, turning to external sources of addiction or a focus that takes us away from important things in our life.
I break an example down in the video but if you are “addicted” to binging and purging (whether that be through exercise, restricting calories, or throwing up) and you feel safer doing this because it feels safer to stuff everything down and throw it all up as a release than it does to address the intense underlying emotion, you’re going to justify your disordered eating as protection from the emotion so when you lie to family or you hide in private or you go to the bathroom or wake up for hours of cardio it’s all “fine” because it has served its purpose
I would love to hear your reflections on this topic. If it resonates with you, I would encourage you to check out my free 8 day food relationship series. Click here to find more information.
To apply for my in-depth food relationship coaching program, click here. You will find client testimonials and stories to show you what this kind of coaching is all about.
Research papers consider limitations, not as failures, but rather as variables that could’ve negatively impacted the result or limited the results in some way.
You might read a research paper that says a limitation of their study on the impact of social media on self esteem was that they didn’t perform a mental health assessment before collecting the qualitative data.
Doesn’t mean the qualitative studies through stories collected need to be discounted. It just means they need to be viewed from a new lens of “here’s what we didn’t know or didn’t consider while gathering this info and even though it would’ve been better if we did, future studies can!”
I repeat, it does not mean the study was an utter failure or worthy of discrediting (likely wouldn’t have been published if that bad!)
It just means future research can now take those things into consideration to improve and refine the results.
I like to think of every season we have the same way.
Your setbacks or challenges are not the defining moments of the entire experience.
Rather, they are variables you can consider for the next one.
Seeing each day as an experiment can help detach from the negative emotions of attempts made that didn’t go as planned or learning something “too late” that you “wish you knew before”
If you remain curious and objective, considering alllllll contributing factors to your journey, and even asking for others to support you or provide feedback, then you’ll only gather more data or breakthroughs to apply next time you prep or reverse diet or go out to eat or have a vacation or try a new thing.
I discussed this on the monthly group coaching calls I hold for my #BUILDMORETHANJUSTABODY community of past and current clients and members.
You can get access to the replay of today’s call and our past calls on a wide variety of common mental health topics of concern or for growth of competitors and athletes now by joining the On-Demand Mindset Coaching Platform at www.celestial.fit/ondemand
Hope to see you in there so we can all support you in making the most of all your experiences by applying insight gained from the last!
It’s okay to want to be above average and demand more from yourself.
To deny yourself the satisfaction of growth is to deny yourself the satisfaction of being human.
We are growth driven beings constantly striving for self-actualization.
Making excuses for ourselves and settling is a disservice to ourselves of course but even taking it a step further, to future generations.
Contentedness is one thing, that’s actually quite desirable and can be good for homeostasis and satisfies being happy and literally content with life.
But being complacent is a whole different story.
If you accept the status quo, you submit to life as we know it.
But if you accept that it’s okay to want change and you even encourage others to seek improvements for themselves then you allow for new normals, new records to be set, new standards, new breakthroughs, new ideas and so much more!
It’s okay to demand more of yourself.
In fact, it’s arguably healthier than just existing with a “fine as is” mentality whilst knowing you, and others, are capable of so much more!
You’re always going to be amazing as you are and enough as you are simply for being you, of course.
But because you’re a naturally bright light, it’s okay to go shine.
For more mindset based work, mentorship, & mental health resources visit: www.celestial.fit/links
Personally I set intentions every day and I find I address shoulds automatically when they come up now but incubating myself has not always come easy because I get soooo entrenched in ideas and work mode
Lately I’ve been using this diamond by numbers activity that I started awhile ago but hadn’t done in awhile and left at the old house with the fire but recently went back and grabbed it!
I haven’t journaled much since my mom passed as I’ve been getting thoughts out more about that than the usual personal development style journaling I usually do
And I have been giving myself more time to step back and breathe or relax or just feel things or do nothing but I find that’s been hard too
I find it Interesting how many thoughts have gone through my head about life. Seems that’s common after a death, to think about life as a whole
But I’ve really got gratitude for having my business and schoolwork because these things all require my presence and remind me of my purpose which can be hard to remember when I’m feeling meh but when I do the work, it helps me and I can come out the other side better off
Similarly when I incubate myself with an activity or watching videos or going outside I can come back even more refreshed
I’d love to hear your ideas! Maybe things you do? Or things you’d like accountability to try? I got you! Just let me know and I’ll check back in with you :)
If you’re looking for more ideas you can download the 18 ways to love yourself cute little printable You can find here: https://celeste-rainsturk.clickfunnels.com/18-ways-to-self-love-printable-dowload
BUILD MORE THAN JUST A BODY
Sometimes you just need a warm drink and fuzzy blankets, socks, and jackets. Or if you’re me, this hits the spot everyday!
I always make my decaf coffee (oh did I lose you already?) with stevia and sometimes chai tea and creamer.
I never had more pure and strong stevia than that from BulkSupplements.com.
I was so surprised. The first time I put way too much and I realized how high quality it was
Just a lil sprinkle goes a long way because it’s legit.
Maybe not a “supplement” but definitely bulks up my drinks and oats.
They sell in bulk too which makes it even more affordable than other brands and it’s so strong that a little goes a long way! You can use my code “celeste” for a discount at bulksupps.com.
When you give up, you’re leaving so much left undone, unsaid, unknown.
There are going to be times when it’s inexplicably hard to follow through on anything, even to just get out of bed or call someone for help.
So please, Talk about it when even the slightest hints of those thoughts come up
Reach out. I assure you, releasing the stigma is more freeing than feeding it.
Waiting until it’s too heavy is unfair for you and to those you love or the reasons you started, fought, and continued so many times before.
It may be easier to convince yourself to give up than it is to convince yourself to keep going
But I assure you, the path of least resistance is not always the best path.
If you have a thought that is scary, irrational, doubtful, or negatively convincing; please know that it is better to talk about it than to let it fester.
Whatever you’re persisting at, whether it’s life or your next goal, you deserve to see it through and there’s so many people rooting for you and ready to support you anytime.
Be proactive and develop a plan for great days and terrible days.
Set yourself up now for the days where it may be hard to even think about doing anything.
Whether that’s having a friend or family member you talk to every day and are very honest with or it’s a weekly therapy session or a personal development coach or your life partner all aware of your usual day to day behaviors or thoughts that arise or it’s crisis hotline text or phone numbers on your bulletin board or in your phone contacts, so you feel supported and protected beyond your own self.
Even if it seems silly to do now when “everything is fine” it is better than feeling completely hopeless when you’re down on your luck or yourself.
You don’t have to struggle alone and you don’t have to struggle forever!
Much like anything, doing things on your own can often be tumultuous and trying
You might think “I have to learn on my own” or “I have to just figure it out” or “I don’t want anyone to know what I’m dealing with so I’ll just deal with it on my own”
But in reality, a good coach, mentor, program, or guide will support you in the process in such a way that you’re still learning
Notice how Rachel says with my support SHE was able to identify her emotional triggers
Sure I have a large part in the work we do, the process, resources, guidance, questions I ask, and action steps provided or agreed on
But at the end of the day, you, as the client, have to be willing to work at this every day
I so wish I could wave a magic wand and solve all the problems and troubles of your life
But what would the use be in that?
You need to learn, explore, understand, introspect, reflect, and apply
But you don’t need to go at it alone
You may not be able to see your blind spots or go straight to the source
I take pride in helping my clients to really go beyond surface level and support them in establishing new thoughts, beliefs, behaviors, and routines
If you’re tired of spinning your wheels, or you don’t even want to go down that rabbit hole, reach out!
We are in this together. Let’s work toward making peace with food and your body so you can get the most out of your efforts toward achieving your goals
To learn more about the food relationship healing and discovery coaching program visit: www.celestial.fit/foodfreedom
BUILD MORE THAN JUST A BODY
Making friends with food is ultimately what gives me the freedom to make the best choices for my body long term
This doesn’t even just go for the stereotyped donuts & chocolates but also carrots, sodium, peas, butter, cheese, bread....you name anything that was not a protein & green beans or oats & sweet potato & I probably once demonized it
I’m so glad I devoted time & energy to overcoming my negative relationship with food as it truly opened me up to a world where my lifestyle feels so much easier whether it’s prep or improvement season because I have peace within me, trust in myself, & a very strong mindset to support longevity
I preach it time and time again that restriction breeds fixation which increases urgency to act on it (overeat, cheat, binge, etc)
This doesn’t mean you’re doomed if you follow a strict plan or macros that don’t allow for a donut hole here or there
It just means your intention matters
While I’m a huge advocate of facing fear foods head on, I’m also no stranger to the art & great reward of commitment, discipline, & execution (even developing a different relationship with food can require this—all journeys of any sort do!)
When I work with a competitor on prep on her relationship with food, it can look different than the work I do with a girl in her off season
Many of the principles are the same and part of the PTG process I have but the execution may look different
But this also goes to show there’s many ways to get from A to Z & I commit to taking a collaborative approach that my clients feel comfortable with and motivated by!
On the surface many of my clients are similar; eating off plan, restricting, obsessive, thinking about food all the time, emotionally restraining from / diving into food, body checking, making negative comments about themselves, wrestling with guilt, shame, confusion...
But they’ve all arrived to their own healthy relationship with food which is meant to be exactly that, YOUR OWN
Want to discover how you can finally make peace with food while still achieving your goals?
Check out my food relationship healing & discovery 1:1 coaching program at www.celestial.fit/foodfreedom