Celeste Rains-Turk; Celestial_Fit International and Building More than Just a Body
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​THE CONFESSIONS OF A BIKINI PRO PODCAST IS THE ONLY PLACE WHERE IFBB BIKINI PROS SHARE THEIR STRUGGLES, STRATEGIES, STORIES, INSIGHTS, AND ADVICE IN A REAL, RAW, AND VULNERABLE SETTING.

​THE GOAL OF THIS PODCAST IS TO EDUCATE, INSPIRE, AND REMIND OTHER COMPETITORS, ATHLETES, OR THE AVERAGE GYM GOER THAT EVEN THE MOST ELITE PROFESSIONALS FACE HARDSHIPS, HEALTH PROBLEMS, MENTAL OBSTACLES, AND OTHER ADVERSITIES.

ALL SHOW NOTES, LINKS, AND INFORMATION CAN BE FOUND ON THIS PAGE, JUST SEARCH THE ATHLETE YOU WANT TO LISTEN TO OR KEEP SCROLLING. 

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DR. BRITTNEY DAYNE; Grace, Prioritizing Travel, Infertility and Depression, Reveal Your Truth

9/18/2020

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In this week’s episode host Celeste Rains-Turk sits down with IFBB Bikini Professional, Wife, Pharmacist, Esthetician and business owner Brittney Dayne to discuss how she Reveals Her Truth in her own journey.

With a history in ballet, Brittney finds being on stage to be a very natural experience. She shares how her knowledge in dance has helped her to recognize exactly what she needed to do in her own posing through how it feels and by paying attention to details. Even with all of this she stresses the importance of remembering that posing simply creates an illusion of how your body is “supposed to” look. She also discusses the importance of not falling victim to the comparison game and that photos on Instagram don’t tell the whole story.

As a world traveler, Brittney shares some of her most memorable trips, including an underwater hotel room in East Africa. She talks about how important it is to her and her husband to prioritize travel in their marriage. As both her and her husband are competitors, she shares how they time out trips so they can let the vacation serve it’s purpose: reenergizing and recharging.

Brittney talks a lot how her spiritual journey has helped her to recognize how things time out as God intends them to, whether that be receiving her pro card or starting a family. She shares how she and here husband struggle with infertility. After a failed round of IVF, Brittney heard the sermon she needed to hear on the importance of trusting God’s timing.

As a business owner, Brittney passionately talks about the natural skincare line she has developed called RYT Skincare, which stands for Reveal Your Truth. And although a big part of her brand is focused on the skincare, Brittney talks about another huge aspect which is Revealing Your Truth. For Brittney, this was sharing her journey of infertility and the depression that came from that. In revealing her truth she found a community of women who had been going through struggles similar to her own.

As the episode draws to a close, Brittney gives her best advice to both first time competitors and those on their road to pro. Although different, both pieces of advice have a similar theme, one Brittney feels very passionate about and is excited to share with the world: Reveal You Truth.

CONNECT WITH BRITTNEY:
https://www.instagram.com/drbrit_fit/

LEARN ABOUT RYT SKINCARE:
https://www.instagram.com/therytskincare/
https://www.therytskincare.com/

CONNECT WITH CELESTE:
https://www.instagram.com/celestial_fit/
www.celestial.fit


EPISODE TIME STAMPS
[1:58] Pre Stage Rituals
[3:44] Feedback from the Tampa Pro
[5:15] Post Show Weight Gain
[8:53] The Impotence of Giving your Coach time to get to know you
[11:02] Adjusting physically and mentally to a hectic prep schedule
[12:30] Giving yourself grace to rest when you need to
[14:32] Competition Journey
[18:17] Ballet Background and how it helps in posing
[21:59] Showing up for yourself every chance that you get
[24:42] Non-negotiables in her marriage
[30:40] Travel recommendations
[34:44] Prioritizing travel in her marriage
[38:15] Differences between vacation life and day to day life
[41:59] The decision to take time off from the stage
[46:22] Having fun on the stage
[48:57] Infertility journey
[53:44] Choosing to discontinue fertility treatments and trusting God’s timing
[58:45] RYT Skincare
[1:00:52] Overall Business Mission
[1:04:10] Returning to the stage for mental and physical health
[1:08:20] How to find RYT Skincare
[1:11:17] Developing the RYT Skincare formula
[1:15:04] Best advice for first time competitors and those on the road to pro

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SHENESE CASE; Demanding Quality, Self-Care Routine, Post-Show Eating, Training Split for Growing Glutes, Be Better

9/10/2020

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In this week’s episode, host Celeste Rains-Turk has the pleasure of interviewing IFBB Pro Shenese Case. Known for her killer glutes and high energy, Shenese has a passion for fitness and helping women achieve their goals. In addition to being a fitness coach, this Canadian bombshell is in prep for her Pro debut after winning her pro card at Vancouver Pro in 2019.

Shenese begins by acknowledging how hard she is working to achieve a better stage presence for her Pro Debut in September. She gives credit to Beyonce to obtain a more sassy and energetic stage presence. Shenese also mentions the importance of hiring a coach during this time to have “another set of eyes”. Her coach focuses on every detail from “hair to toenails”. Her coach emphasizes a good posing routine to show off her physique and how making posing a daily routine will help the stage become second-nature.

Celeste and Shenese speak about how she was able to self-coach to the national level Shenese explains how she was afraid to train upper body before hiring a coach because of the misconceptions of being too manly with big biceps and shoulders. She has also decreased lower body focused strength training such as quads/calves and increased upper body days to obtain the perfect balance of muscle. 

For her pro debut, Shenese has now focused on bringing down her mid-section, facial expressions, and overall conditioning. During her off season, Shenese did not over indulge and enjoyed occasional cheat meals to keep her waist line down and manageable. Celeste and Shenese agree that there is more to life than “chicken, rice, and broccoli”. Shenese now uses this approach while she coaches other women about meal timing, macros, and practicing moderation and portion sizes. 

Celeste and Shenese also discuss the “why” of competing. Shenese reminisces about the insecure girl she used to be and how fitness gave her the confidence she always wanted. Shenese encourages viewers to support other women in the beginning of their fitness journeys. Celeste and Shenese believe that competing gave them the inner strength and discipline to have a sense of purpose in life. 

Finally, Shenese gives credit to her daily rituals. She begins the day by meditating 10 minutes journaling, lighting a candle, and setting intentions for the day. Shenese never wants to be remembered as “the moody person” during prep and wants to represent sport in the best light.

She states, “When you love what you do, it should be full of happiness.” She has leaned on her friends and family during stressful times to include losing her Dad and going through a breakup during competition prep.

Shenese is a wonderful representation for the IFBB and has an undeniable energy!
​
CONNECT WITH SHENESE:
www.instagram.com/shennxo_ifbbpro/
linktr.ee/Shenese

CONNECT WITH CELESTE:
www.instagram.com/celestial_fit/
www.celestial.fit


EPISODE TIME STAMPS:
[1:32] Shenese shares her stage ritual
[4:01] Shenese discusses her love for her team/importance of posing and stage presence
[8:04] Differences between self-coaching and hiring a quality coach.
[10:32] Training split/favorite shoulder and glute exercises
[13:05] Feedback provided by judges for her Pro Debut
[15:36] Traveling for shows internationally/during pandemic
[20:23] Difference between prep and off-season diet/bringing your best package
[25:31] Shenese’s “why” on competing/words of wisdom
[33:24] How Shenese stays inspired/motivated; Her day-to-day routine
[36:21] Keeping a positive attitude in prep, avoiding negative feelings
[41:37] Shenese opens up about heart break, losing her dad, moving during pandemic
[45:33] How being an IFBB Pro has aided her professional life
[50:25] How Shenese guides women to feel empowered/her coaching skills
[53:30] Shenese discusses her E-Book for better glute development
[55:56} Transitioning from cosmetology to fitness coaching
[58:27] Fear of post-season eating/being food focused
[1:05:33] Favorite meals/recipes/food freedom
[1:15:00] Shenese talks about her future plans, endorsements, brand deals
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KIM SERMENO; From Immigrant to Serial Entrepreneur, Treasuring Your Body, and Persisting through National Shows

9/4/2020

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In this episode, Celeste speaks with Kim Sermeno, a Salvadorian immigrant who learned English in three months, obtained US citizenship and her college degree in nutrition, and who is a soon to be gym owner who earned her pro card at North Americans in 2019.

Celeste starts off the episode in her usual fashion by asking Kim about her pre stage ritual. From there, Kim shares with listeners how she got started in fitness and competing and what led her to pursue achieving her pro card.

Kim shares that growing up she was always athletic, participating in various sports such as track, soccer, and softball. When she came to the United States she discovered the gym and it was then that she started the transition from being a runner to immersing herself in the world of weightlifting.

After being asked by other gym goers if she was a competitor, Kim started researching the sport and decided to give it a try. Next, Kim talks about her experiences with her first two competitions being self coached and the approach she took to her nutrition. She then goes on to share how she started off competing in smaller shows to allow herself to manage her nerves and allow herself to get comfortable with the stage and the sport.

Celeste asks Kim if her nerves have progressed as she’s climbed through the ranks from amateur to pro, yet Kim shares how she believes her background in modeling helped her feel comfortable on stage. Since Kim jumped into competing without knowing a lot about what bodybuilding entailed, Celeste asks Kim if, looking back, there is anything she wishes she had known prior to starting in the NPC.

Kim explains that her approach to nutrition has changed since she started, from being self-taught to now working with a coach who has her on a structured meal plan for competitions. Then, Kim gives listeners insight on how her approach to nutrition changes during the off season and she admits that she doesn’t track macros or calories. She shares that she doesn’t feel the need to count meticulously in her off seasons as this has become her lifestyle and she understands how to fuel her body properly regardless of her current “season.” Kim and Celeste discuss the concept of treating the body like a treasure and how that translates to leading a healthy lifestyle.

From there, Celeste transitions into Kim’s competing career and asks how her approach has differed over the years. Kim explains that she follows the plan her coach gives her and that she never sees competing as a chore, as it’s something she  loves chooses to pursue.

She shares that although she does have cravings during prep, she never gives in and loves seeing how her body changes the closer she gets to a show. With that being said, Celeste asks Kim to share her favorite prep meals and the ladies discuss their shared love for meals including oats. Next, Celeste asks Kim to share her favorite exercises for glutes, hamstrings, and shoulders if she could only choose one exercise for each muscle group.

The ladies discuss how much they both love smaller isolation movements and band work as well as typical heavy compound movements, which many prefer to emphasize when it comes to building muscle. After discussing training, Celeste asks Kim to walk listeners through her experiences competing in various national shows and how she addressed the feedback given to her by the judges.

Kim shares how she took first her class at her first show, the Olympia Amateur, then from there proceeded to do well in other shows, almost achieving her pro card, yet at one national shows she landed in one of the last call outs, making her reconsider if competing was for her.

Despite being on the fence about her future in competing, Kim had already signed up for the next national show and also had plans to vacation with her boyfriend. Kim recounts her experiences of being on vacation and how the time away from her training and diet affected her physique. After coming home, Kim realized she was up 10 pounds being only 11 days out from her show and she explains how she and her coach addressed the setbacks and persevered regardless.

Kim felt a newfound sense of confidence in herself during the show after hearing other women compliment her physique backstage and how that was the day she achieved her pro card. Celeste and Kim reflect on the various challenges Kim faced before finally reaching her goal and how that only made her a stronger athlete. Celeste then asks Kim what she would like to accomplish with her IFBB pro status and Kim shares her hopes and aspirations to one day step on the Olympia and Arnold stages. 

Switching gears from all things competing, Celeste asks Kim more about her journey to citizenship; how she ended up in the United States being an immigrant from El Salvador, and what inspired her to come to California.

Kim explains that growing up she was one of five children and after seeing how hard her mother worked to provide for her and her siblings, Kim knew she wanted a better life for herself. She also shares how life in El Salvador differs from that in the United States, stating that the weaker economy and lack of options and opportunities in terms of higher education and jobs limits ones potential. Kim sought a better life not only for herself but for her family as well.

She opens up and reveals that she originally came over as an illegal immigrant, recounting her experiences on her journey to the United States, which she plans to write about and publish, titling the book “29 Days,” as a tribute to the time it took her to cross the border.

Next, Kim talks about her plans to not only become an author but to open a gym in her city of San Juan Capistrano. She explains the reasoning and motivation behind wanting to open up her own facility as well as the some of the challenges she has faced thus far. Kim shares that she has always wanted to be a business owner and explains some of the other projects she is working on both in business and in education, yet how all her goals are interconnected.

Celeste then asks Kim how bodybuilding has helped her as both a business owner and a mother. Kim talks about how she admired her mothers hard work ethic and how that inspired her to be a hard worker, a good mother but also enjoy the fruits of her labor. Kim also mentions the point of the greater the risk, the greater the reward, and how she has taken that approach with her business ventures.

​After discussing business, Kim shares how she learned English after arriving in the US not knowing the language at all. Kim shares her strategy of immersing herself in the language every way she could and how that helped her learn the basics before being able to take classes. Celeste also asks how Kim met her now boyfriend and how he and her son not only support her but keep her accountable during her competition preps. Lastly, as always, Kim shares her best advice for first time competitors and for girls on their road to pro.

Connect with Kim:
https://www.instagram.com/k_roxysermeno/
https://linktr.ee/k_roxysermeno

Connect with Celeste:
https://www.instagram.com/celestial_fit/


Time Stamps:
[1:45] Kim shares her pre-stage ritual with listeners.

[2:15] Celeste asks Kim to share how she got started in fitness and when she found competing.

[4:38] Kim shares how she prepped herself for her first two competitions.

[7:50] Celeste asks Kim if she’s ever experienced nervousness before hitting the stage as her competitive career continued to progress.

[9:20] Celeste asks Kim if there’s anything she wishes she had known prior to competing in her first NPC show.

[12:40] Kim shares her approach she takes with nutrition in her improvement seasons as opposed to during prep.

[14:00] Celeste asks Kim if she takes an intuitive eating approach during her off season, given that she doesn’t track her food or macros.

[17:25] Celeste has Kim share the differences, if any, amongst the various preps she has done.

[18:50] Kim shares why she loves bodybuilding.

[20:20] Celeste asks Kim about her favorite prep meal.

[22:00] Kim shares her favorite exercises for shoulders, hamstrings and glutes.

[25:00] Kim discusses her experiences competing in various national shows and how she addressed the feedback she received from the judges.

[32:15] Celeste asks Kim to share about her time on vacation before North Americans and her thoughts about the physique she felt she would bring to the stage.

[35:30] Celeste asks Kim if she felt she brought a different physique to each of her national shows.

[37:40] Kim talks about what it was like to compete at the Olympia amateur.

[40:00] Celeste asks Kim what she would like to accomplish as an IFBB Pro.

[42:40] Kim shares her path to citizenship and her journey from El Salvador to California.

[45:00] Celeste asks Kim about the actual citizenship process.

[49:00] Kim talks about her plans to open up her gym.

[52:00] Celeste asks Kim how bodybuilding has helped her as a business owner and mother.

[55:40] Celeste asks Kim how she learned English.

[59:15] Kim talks about how she met her boyfriend and how he and her son keep her accountable during prep. 

[61:25] Kim shares her best advice for first time competitors and girls on her road to pro
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JESSICA PEREZ-BEEBE; High Performance Hacks, Creating the Life of your Dreams, Beauty in Tragedy, Follow Through

8/28/2020

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In today’s episode, host Celeste Rains-Turk, speaks with Jessica Perez-Beebe, an IFBB Pro who faced adversity growing up, yet found how to live a healthy abundant life after finding personal development and self improvement and who now uses her athlete mentality in her own business to mentor entrepreneurs and leaders.

As always, Celeste kicks off the episode by having Jessica share her pre-stage ritual with listeners. From there, Celeste and Jessica quickly recap Jessica’s competing history during which she goes on to share how her experience coaching herself into nationals was what she considered “a disaster.”

First, however, Jessica explains how she originally got into bodybuilding after previously being active in the CrossFit community, as well as owning her own strength & conditioning gym, yet was looking for another goal to help her stay focused while also trying to grow her business.

To Jessica’s surprise, she placed in the top 5 at her first national show yet at the time she hadn’t even considered the thought of becoming a pro in the sport. After leaving her coach at the time due to plans of moving abroad with her husband, Jessica decided last minute to compete at USA’s self-coached, which was where she discovered the necessity to have a coach despite her years of knowledge and education in the industry, emphasizing that “you don’t know what you don’t know.”

Next, Celeste asks Jessica about her decision to move overseas, which ultimately led to her 3.5 year break from competing. Jessica explains that her and her husband had a shared vision of being location independent, traveling for months or years at a time, renting houses here and there, all while being able to manage their businesses or work remotely. Jessica shares that her and her husband ended up becoming overnight parents to her niece Lily, yet despite her coming into their lives they went ahead with their plans to move.

Jessica sold her business sooner than originally planned and they decided to bring Lily with them and gift her the experience of travel from a young age. Jessica confirms that her decision to take Lily along was the right one, as Lily was able to grow up in an environment with parents who set positive examples and displayed
what a well rounded and fulfilling life can entail.

Celeste then asks Jessica how the living abroad and being a nomad affected her commitments to health and fitness, to which Jessica explains that her experiences were different from a typical vacation as it was an opportunity to immerse herself in various cultures, learn new customs and ways of living, as well as constantly having to adapt. Celeste then has Jessica elaborate on the role nutrition and fitness took during Jessica’s time in other countries.

After discussing Jessica’s time abroad and what sparked that decision, Celeste asks about Jessica’s role as a performance coach. Celeste asks how Jessica has taken her experiences of travel and being a professional athlete to work with her clients on mindset and how to live more fulfilling lives.

Jessica emphasizes the importance of focus and commitment and how that translates from bodybuilding to business. She teaches her clients about removing the distractions to focus on one thing at a time, and how that translates for one to be successful in business.

Jessica explains that even the most successful entrepreneurs start their day off with fitness, to which she shares that she loves working with athletes in particular, knowing that they already have instilled life habits of dedication and focus. Celeste then transitions the conversation to Jessica’s daily habits and has her share with listeners her daily non negotiable’s. Jessica shares how the to-do lists are something she no longer uses, yet implements a practice of writing down two important things that must be accomplished the next day.

​This opens a discussion between Celeste and Jessica about the concept of the to-do list and Jessica shares what she feels is necessary for athletes or entrepreneurs to do to “level up” and go from amateur to pro. She shares how she feels that the smaller habitual things on the to do list distract from the bigger, more important tasks that will really take one to the next level. The two women discuss their opinions on how to best set yourself up to win the day while setting intentions and how to focus those actions and intentions to help accomplish the big vision or goal.

Switching gears, Celeste asks Jessica about her beginnings in the world of personal
development and how she realized that things like the law of attraction and inner work could help her lead a more abundant life. Jessica talks about how from a young age she was always curious and how she found ways to detach from the violent and fearful environment she grew up in to seek out how to better her life.

She shares that from a young age she knew she was meant for more and how that desire and skill carried over into her adult life and competing career, trusting that she could create what she focused on. Branching off of Jessica’s beginnings in truly
achieving what she focuses on, Celeste asks Jessica about finances and how she manages her mindset around money in terms of budgeting for competitions, as well as how she works with clients about their mindset with money as well.

Celeste moves on to ask Jessica about the sudden passing of her mom and how that affected her life decisions moving forward. Jessica recounts the story of how she found out about her moms passing after coming home from an out-of-town event for a job she didn’t enjoy working under a verbally abusive manager, where she felt like she wasn’t harnessing her true potential, and how she took this as a sign to fearlessly pursue the life she had dreamt for herself.

Jessica found the lesson in a tragic event, shifted her mindset and used that to propel her forward. Jessica then talks about her plans for her pro debut and how injuries and show cancellations forced her to modify the original plan, yet that she never saw quitting as an option. Her and Celeste walk through the various challenges she faced before stepping on stage at the NorCal show, yet Jessica emphasizes the importance of finishing through with goals she sets for herself. Jessica looks at her perseverance as something she has trained herself for, to “go all the way.”

Although not showing up with her best physique to date, Jessica was still proud of the fact that she followed through with the plan to step on that stage having overcome so many obstacles. Next, Celeste asks Jessica about her plan of action moving forward for her 2020 season, now already having one show under her belt. Jessica explains her reasoning behind switching teams and coaching and why she had to make a tough decision in order to level up and shares what her and her new coach Damian, from The Pros, have planned for the rest of this year.

The women quickly touch on the importance of divine timing and trusting that goals
will come to fruition when they are meant to be. While talking about the concept of time and patience, Jessica emphasizes why “the juice is in the journey” not just in competing but in business as well. Jessica shares that although winning an award or medal is gratifying, the real reward is in the process and journey along the way.

Celeste and Jessica then emphasize the importance of habits and consistency and how that helps not just in bodybuilding but in many other aspects of life, business included. The women then make more connections between bodybuilding and “real life” when they touch on the concept of how one’s imperfections can lead to longevity as it pushes them to constantly strive for improvement.

By emphasizing consistency one can omit what can feel like inevitable ebbs and flows since habits will take over and create that certain behaviors become natural. After talking all things consistency and discipline, Celeste asks Jessica to give her best advice for both the first time competitor and for the girls on their road to pro.


CONNECT WITH JESSICA: 
https://linktr.ee/jessicaperezbeebe
​https://www.instagram.com/jessicaperezbeebe/

CONNECT WITH CELESTE:
https://instagram.com/celestial_fit
http://www.celestial.fit/

EPISODE TIME STAMPS:
[1:30] Jessica shares her pre-stage ritual with listeners.
[2:42] Celeste and Jessica go over a quick recap of Jessica’s competing history.
[4:20] Jessica explains how she felt coaching herself was “a disaster” going into USAs.
[9:40] Celeste asks Jessica about her move overseas; why she decided to do so and what inspired the move.
[12:20] Jessica explains how she became an overnight parent to her niece, Lily.
[13:30] Jessica shares what it has been like to have Lily share her and her husbands life dream in terms of their vision of traveling and living abroad.
[16:30] Celeste asks Jessica how traveling and living abroad impacted her lifestyle or
commitments to health and fitness.
[20:00] Celeste asks about the priority nutrition and fitness had during Jessica’s life while living abroad.
[21:50] Celeste asks Jessica what she’s learned as her experiences as a professional athlete, traveling the world, and how she teaches that to her clients when it comes to living fulfilling lives.
[27:10] Jessica shares some of her non-negotiable’s and daily habits that she believes have attributed to her success.
[31:10] Jessica elaborates on her thoughts on manifestation and setting yourself up to win the day.
[33:00] Celeste shares her thoughts on setting oneself up for success in terms of identity, as well as on to-do lists with intentions behind the items on the list.
[40:00] Celeste asks Jessica about her first encounter with personal development work and how to translate that to living a more abundant life.
[46:30] Celeste asks Jessica about mindset around money when it comes to competing; both while being in prep and during her off season.
[49:00] Jessica shares how the passing of her mom impacted her life’s decisions moving forward.
[56:20] Jessica talks about how she approached her pro debut despite the numerous show cancellations.
[57:30] Jessica recounts her experience at the NorCal show and how the thought of giving up never crossed her mind despite the multiple challenges she faced to get to the stage.
[60:20] Jessica explains why following through and accomplishing goals she sets for herself is so important and how she felt of her placings because she persevered.
[64:40] Celeste asks Jessica about her plan of action for her new goals and visions.
[68:00] Celeste shares insight on the importance of staying patient and goals/visions will come to fruition when the time is right.
[71:20] Jessica explains why “the juice is in the journey” in competing and business; how consistency translates into habits that can be applied to multiple aspects of life.
[74:00] Celeste and Jessica discuss how our imperfections lead to longevity both in competing and business and again emphasize the importance of consistency.
[79:00] Jessica shares her best advice for the newbie competitor and for girls on their road to pro.
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CHYANNE JACOMINI; Emotional Team Transition, Shared Custody, Interracial Relationships, and Embracing Your Sexy

8/21/2020

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In this week’s episode, host Celeste Rains-Turk dives head first into heavy hitting subjects in the bikini bodybuilding world with fitness coach turned IFBB Pro Chyanne Jacomini. After leaving her fortune 500 company to pursue her dreams of being a fitness coach, Chyanne rose in the ranks in the bikini division earning her pro title in 2019 and continuing to stay in the top 10 of all of her IFBB shows.

Chyanne opens up to Celeste about having the courage and support from her significant other to leave corporate America to pursue her dreams of being a fitness entrepreneur. Chyanne discusses how forcing herself to rest and spending quality time with family has impacted her physical health for the better. She explains how not having a set time limit for the gym gives her peace of mind. Chyanne and Celeste also discuss the problems with turning to food when anxious and how living in an area that sparks joy could help mitigate these tendencies.

Chyanne gives details on her journey of motherhood to becoming an IFBB bikini professional. She initially used competing to bounce back from pregnancy. She explains how she had several doubts during her first prep and nearly dropped out, however the guidance of her friends and coach gave her the courage to push through.

After competing for her first show and riding on her huge accomplishment, Chyanne
wanted to use her new platform to help provide for her son and aide other women in their fitness journey. Chyanne says the key to staying in the top 5 at Nationals was slowly gaining weight back post show. She believes staying between 8-10 pounds of her stage weight allows for an easier prep, but gives herself grace in the off season to eat desserts.

Chyanne says that mindfulness and envisioning herself being awarded her IFBB pro card throughout prep was instrumental in earning her title. Chyanne also explains how she initially preferred structured meal plans over macro counting, however switching to a year-round flexible dieting has brought overall happiness. Even though she has only been counting macros for approximately 6 months, she feels stronger than ever, her relationship with food has improved, and has made personal records in the gym.

Celeste asks Chyanne about her struggles with having joint custody of her child. She admits to being in a very dark place in her life and initially shut herself away from the world. Chyanne also discusses how her son needed to be resuscitated after birth and how this event has impacted her life. and Chyanne discusses the challenge of moving and sharing her son with his biological father and how she has had to
strategically plan her workouts around this. Chyanne had to allow herself to be OK with missing workouts to make her son a priority.

Celeste ends the episode by discussing Chyanne’s influence on social media, her feelings of being in an interracial relationship, ignoring racist comments on Instagram, and her views on cancel culture in mainstream media. Finally, Celeste asks Chyanne how she stays confident and feels sexy after becoming a mother. Chyanne expresses that all women can be sexy, regardless of how lean or curvy you are!

CONNECT WITH CHYANNE:
https://www.instagram.com/bikinibarbie24/
https://linktr.ee/Bikinibarbie

CONNECT WITH CELESTE:
https://instagram.com/celestial_fit
www.celestial.fit

TIME STAMPS
[1:27] Chyanne’s stage ritual
[4:30] Chyanne speaks about her life in corporate America and how she found her confidence to leave
[15:15] How leaving her 9-5 job gave her back freedom, sleep, personal happiness
[20:22] Chyanne discusses her move from Las Angeles to Las Vegas
[29:49] From motherhood to bodybuilding: having a family and monetizing her bodybuilding career
[39:20] How Chyanne stayed top 5 at Nationals and top 10 in the IFBB league
[53:02] Changing coaches, promoting her own diet/fitness coaching/switching meal plans
[1:15:22] How changing her food choices affected her workouts
[1:21:28] Chyanne’s favorite workouts
[1:24:08] Chayanne's struggle with custody of her child and how it almost ended her bodybuilding career
[1:39:20] Being a social media fitness influencer/ Her story of interracial relationship discrimination /
Cancel culture on social media
[1:52:37] Feeling sexy and confident postpartum/judgement from other mothers
[2:03:06] Chyanne’s advice for the women wanting to start bodybuilding and who are looking to turn pro
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JESSICA DOLIAS; Holistic Nutrition, Importance of Food Relationships, Making Dreams Reality, Ways to Get Involved in the Industry

8/14/2020

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 In this week’s episode, host Celeste Rains-Turk sits down with IFBB Bikini Pro and Coach Jessica Dolias. As a certified holistic nutritionist, Jessica shares insight on how holistic nutrition has helped her own mindset and relationship with food and how she passes this insight on to her own clients. Jessica stresses the importance of eating foods that make you feel whole, both mentally and physically, instead of cutting things out of your diet.

As Jessica shares how her interest in holistic nutrition began, she dives into her past with disordered eating. She talks about how the numbers she constantly chased (the scale, the macros, the calories) had negative effects on her body image and her eating style. Jessica explains about the moment she recognized that something had to change in her current lifestyle as she noticed the lifelessness in her own reflection.

Jessica proudly discusses how she worked through her recovery by herself and how her mentality made a shift from focusing on eating as little as possible to instead focusing on eating healthy. Although this shift has been made, Jessica talks about how it wasn’t an instant shift. She talks about how although she has been recovered for 10 years, she still finds herself dealing with disorder thinking and shares some of her best advice to competitors who may be going through what she has in the past.

As the episode progresses, Jessica talks about her career and her education. When she lost her job due to her company shutting down, Jessica decided to seize the opportunity to start her own business so she would be able to pursue her dream, training clients and becoming a coach for Bombshell Fitness. She shares how her background in dance has aided her to becoming a posing queen, with one judge giving her the feedback that when she is on stage posing, she “lights up the room”.

Like many of us, Jessica has had to make adaptation in the recent months due to quarantine. She shares how her unorthodox gym has helped create a new passion and drive for the sport. While she’s squatting with tree trunks she recognized that the quarantine only reinforced her passion because although the circumstances have changed, the excitement for the sport has only grown.

Finally, Jessica shares her own journey to the stage. As she fought her way to the top through 10 shows, three of which were national levels, she shares how important it was for her journey to get a “less than optimal” placing. Her 16th place at her first national show made her realize how badly she wanted to push harder to earn her pro card. She also talks about how important it was for her own journey to be involved in the industry outside of her own training and coaching. She talks about the passion she has developed for the sport in things such as working with the tanning company and expediting the stage. She shares how important it was for her to take her competing career to the next level by working behind the scenes.

In this insightful and powerful episode, Jessica reinforces the importance of building a life that competing fits into and visualizing your way to success.

CONNECT WITH JESSICA:
https://www.instagram.com/jessicadolias/
https://bombshellfitness.com/b-competitive
​
CONNECT WITH CELESTE:
https://instagram.com/celestial_fit
www.celestial.fit

EPISODE TIME STAMPS:
[2:17] Pre Stage Rituals
[3:14] The Importance of Daily Visualization
[5:20] Holistic Nutrition and its Definition
[6:53] Living with and without an eating disorder
[8:50] Eating Disorder Recovery
[9:55] Choosing to study nutrition
[13:20] Recognizing the Goal Value of Food
[14:14] “Coming out the other side” of an Eating Disorder
[17:43] Importance for Competitors to be Mindful of their Relationship with Food
[20:49] Reinforcing healthy behaviors and thought patterns
[23:21] Being Mentally Prepared to commit to competing
[26:31] The Journey to Becoming a Competition Coach
[31:42] Starting a Business
[33:03] Obtaining a degree from the Fashion Institute Technology (FIT)
[35:00] A Dance Background’s Impact on Competing
[36:59] Feedback received from the judges
[38:40] Favorite Exercises for Glutes, Shoulders and Hamstrings
[40:21] Evolving with the Bikini Division
[43:44] Prep under lockdown
[47:57] Maintaining an unwavering commitment to the sport for over five years
[51:30] Journey to becoming an IFBB Pro
[53:48] The Experience of winning the overall at NPC Universe
[55:29] “Leveling Up” and creating new goals
[56:23] Spousal support in the competition world
[58:20] Pets and easing into the farm life
[59:37] Ways to become more involved in the industry
[1:01:34] Best Advice for New Competitors and Competitors looking to go pro


Jessica Dolias
  1. Competing in 2015, 10 shows before winning pro card at Universe (3rd national show) in 2017, certified nutritionist and holistic nutritionist, has degree in fashion, works with ICE tanning hair and makeup and works as expidiotr 
    1. [[2:17] Prestage Rituals: gets into her zone, gets quite and visualizes herself on stage, when lining up she likes to perk herself up and talk to everyone around her, get conversation going
    2. [3:14] Importance of daily visualization, using it as fuel and motivation
  2. Holistic Nutrition [5:20]
    1. Definition [5:27]: eating foods that make you feel better and incorporating foods that are full of nutrients that help make your life better
      1. Following a diet that makes you feel whole, not cutting stuff out of your diet
    2. [6:53] differences in life with/without an eating disorder
      1. ~9-10 years ago, her main focus was not about the food but the control of the food, she is an “OCD” person
        1. Focusing on numbers, macros, getting it really low and not paying attention to the food, just looking for low numbers
        2. “How can I get food in so that people don’t realize that I am undereating?”
        3. 5’4” and under 90 pounds,
      2. [8:50] recovery: one day she actually saw herself in the mirror, noticed the lifelessness in her own eyes and she missed the life in her eyes
        1. “I am who I am and I have a lot to offer for life”
          1. [9:55] how she got started in studying nutritionTurned discipline from eating low calories to eating healthy, that’s when she started studying nutrition
          2. Started focusing on her health and that it’s okay to enjoy different foods, but it’s important to life wholefully.
          3. Choosing foods based on what she likes and what will help her build the physique she wants
    3. [13:20] Recognizing the Goal Value of the Food (i.e. enjoying a part of life that isn’t focused on how it’s going to help you change)
    4. [14:14] when she realized she had “come out the other side” of the eating disorder
      1. It wasn’t instant, it took years to get to a point to where those thoughts don’t creep in and they still do try to creep in, 10 years later. It took YEARS to get to the point where she was feeling good about her eating choices.
        1. First ~3 years it was a constant battle, recovering from that on your own is so difficult
        2. You HAVE TO give yourself grace
        3. Don’t know of anyone that has recovered and has been able to instantly change their mindset about it.
        4. You have to be able to have a rational conversation with your thoughts about what you really want
          1. This is a daily, hourly, by the minute decision to change.
    5. [17:09] full recovery is possible but you have to be prepared to handle these thoughts and give yourself grace
    6. [17:43] Importance for competitors to be mindful with their relationship with food
      1. Competing is so regimented that negative relationships can creep back in
      2. There is a fine line between having a good relationship with food and competing, you have to be able to disconnect yourself from the regimen and not let it control your life
      3. YOU ARE CHOOSING TO DO THIS AND YOU HAVE CONTROL OVER IT, IT DOESN’T HAVE CONTROL OVER YOU
      4. Once you can learn what you need and are able to communicate it with your coach you’ll be able to choose your relationship with food is
    7. [20:49] reinforcing healthy behaviors and thought patterns
      1. Learning from experience, how to eat well, fuel yourself well, looking at your fitness as an overall picture as opposed to just the eating or just the training
        1. What you fuel yourself impacts everything, your emotion, your decision making, your energy
        2. You are free to be fit and free to be healthy.
      2. [23:21] don’t forget about the passion, love, fulfillment and lessons that comes with competing
      3. [23:35] being mentally prepared to commit to competing
        1. Girls have to already have a decent relationship with food, yo-yo dieters or those fresh out of an eating disorder are likely not ready for an eating disorder.
          1. Not about pushing people to the stage if they’re not ready for it. If you’re not read for it, it can be so discouraging.
        2. Best factors: You enjoy training, you are an athlete, you like competition, not seeing competing as a diet or to reach a certain weight
    8. [26:31] the journey to becoming a coach
      1. Bombshell fitness coach
      2. Started competing in 2015 doing her own prep, was inspired by the bombshell athletes.
        1. Started as an athlete after her first show, it’s a powerful sisterhood that takes an individual sport and turns it into a team thing. Visualize herself being a bombshell coach.
        2. Lost her job when company closed in 2016 so she ended up opening her own computer programming business to help pay the bills while she was starting her own personal training business, what she was doing when she turned pro
          1. Dream to turn pro and dream to work for bombshell
          2. BECAME A PRO July 2017
          3. Started working with bombshell as a posing coach, then asked her to be a coach
      3. [31:42] Her own computer programming business
        1. Certified programmer, is a service provider for her business, program “smart home” systems and design graphics for it
        2. [33:03] degree from FIT (fashion institute technology)
          1. Moved to manhattan to earn the degree, wanted to be a professional dancer, injured herself in high school and it helped her see things she enjoyed beyond dance
    9. [35:00] does the background of dance help with bodybuilding
      1. 1000%, reason for starting competing was because she missed being on stage, when she got into weight training she was able to combine her love for the stage with the love for weight training
      2. Dance background helped a lot with posing, it’s a forte of hers because it comes naturally with her dance history.
    10. [36:59] Feedback from judges
      1. Been told her posing is great and when she’s on stage posing she “lights up the room” with it.
      2. Been working on building up legs, has built her glutes up way too much and her glutes overpower her legs and shoulders (upper body width)
    11. [38:40] one exercise for shoulders, glutes and hamstrings
      1. Shoulders: lateral raises
      2. Hamstrings: sumo deadlifts
      3. Glutes: reverse lunges, but if she was doing heavy glute training, she would pick hip thrusts
    12. [40:21] changing her diet/training to evolve with the bikini division
      1. Focuses on going heavier
      2. “old school” training for heavy compound lifts, i.e. squats, deadlifts, presses
        1. Higher reps, heavy weight
      3. Eating a lot, more food volume
      4. Everyone should have a different approach because all of our bodies are different
    13. [43:44] Prep under lockdown
      1. No access to gym, hasn’t been in five months ☹
      2. This has been her best/favorite prep yet
        1. Training at home has allowed her to focus more
      3. Unorthodox gym
        1. Bench, dumbbell, squat racks, husband cut down some trees and she is literally squatting with tree trunks, a pulley system made with cinder blocks
      4. Reinforced her passion for the sport because she feels able to still prep for the sow under these unknown circumstances, this was a “blessing in disguise” for her competitive journey
    14. [47:57] maintaining a commitment to the sport for 5 years without wavering
      1. Loves it that much
      2. Sees her own athletes go through ups and downs,
      3. You have to power through it and it takes years to get there, before you hit your “normal”.
      4. You have to be patient with yourself because you are completely changing your lifestyle and your mind doesn’t change overnight.
    15. [51:30] Journey to IFBB pro
      1. 10 shows, 3 national shows
      2. [51:45] most memorable part of journey to IFBB pro
      3. Got 16th place in her first national show, it made her realize how much she wanted to push and had to work harder to earn that spot
        1. Developed a new approach, mindset going into next year (2017)
        2. Got overall in two prestigious NPC shows and rode that high into NPC Universe
        3. Everything felt “right”, it felt like her time
      4. [53:48] experience of winning the overall at NPC Universe
        1. Most overwhelming feeling of chills/butterflies, thinks she cried but isn’t sure
        2. When having a bad day she visualizes that experience and brings herself back there
        3. Surpassed what she dreamed of happening
    16. [55:29] “Leveling Up”, what her new goal/accomplishment is
      1. Placing at a pro show, earn points
      2. Make it to Olympia (I don’t care how long it takes I want to make it happen)
    17. [56:23] support of her husband in competing
    18. [57:20] using shows as a reason to travel together
    19. [58:20] Pets and easing into the farm life
  3. Importance of Food Relationship
  4. Making Dreams Reality
  5. Ways to get Involved in the Industry [59:37] and the impact in the experience as a competitor and coach
    1. Work with tanning company, expedite the stage, takes it to the next level to be behind the scenes as well as on the stage
    2. [1:01:34] Best advice for one who isn’t competing but thinking about it and road to pro
      1. Never competed: look into getting a coach who is involved in the industry and understands it. They’ll help you prep better and if they understand the industry they’ll know what the industry is looking for
      2. Looking to go pro: keep going, if it means that much to you, do not give up, don’t live or die by the win of each show.
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KASEY WILSON; Doing What's Best For You, Making Everything Count, Food's Many Purposes

8/7/2020

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In this week's episode, Celeste speaks with IFBB Pro Kasey Wilson, a Speech Pathologist and Posing Coach with a burning passion for fitness and living a healthy lifestyle. Kasey started competing in 2016 on a whim and fell in love with the sport after winning her class. She continued to compete while obtaining her undergrad and master’s program, eventually earning her IFBB Pro Card at Universe In 2019.

Kasey went on to receive first call outs at San Antonio Classic at her first pro show with an impressive seasoned lineup. 
Kasey and Celeste start off the episode by discussing the lessons Kasey has learned from competing on a National stage. She elaborates on why going into a show thinking you will get first can be detrimental and to embrace the journey not the placement.

Kasey opens up with Celeste about prepping while her father was diagnosed with cancer and how her father’s fight gave her the strength to continue.

Kasey explains how she grew up loving the arts and did not begin to lift weights until the age of 19. She gives credit to her coach for the past 4 years, and expresses how their professional relationship was key to success at growing into the IFBB Pro stage. Furthermore, Kasey states that being part of a well-known team is not a factor for judged in placement.


Kasey states that although you may bring your personal best package to the stage, it may not be the look the judges are looking for that day. She also gives tips on saving money during prep to include the bikini, shows, hotels, and meals. 

Celeste and Kasey discuss food choices on prep and post-season. Kasey reminisces on how little she understood macros when she began her NPC journey, and now appreciates how taking a flexible approach in improvement season can be mentally beneficial. Kasey isn’t afraid to have a glass of wine or a hearty slice of cake if she believes it will benefit her in ways other than fitness, “Food isn’t just food; It is part of our social culture.” 

Finally, Celeste asks Kasey her favorite exercises and questions by viewers! Kasey’s realistic lifestyle, her successes in the NPC/IFBB, and a mesmerizing personality create an episode you do not want to miss!
​
CONNECT WITH KASEY:
https://www.instagram.com/kaseylfitness_ifbbpro/
All Links: https://msha.ke/kaseylfitness_ifbbpro/

CONNECT WITH CELESTE:
https://www.instagram.com/celestial_fit/

TIME STAMPS:
[2:39] Kasey's routine prior to hitting the stage
[3:40] Lessons learned from competing at the National level
[6:56] Kasey’s personal issues while competing for Universe
[15:46] Building a good relationship with a coach/
[19:28] Intuitive dieting/post-show dieting technique
[29:40] Flexible approach of eating in improvement season
[32:05] Kasey’s issues with gut health/tips on fixing inflammation
[40:27] Kasey’s meals/cravings during prep
[43:00] Having a healthy relationship during prep
[50:11] Kasey’s experience at her first IFBB debut
[53:55] How Kasey handled her family not understanding the NPC/IFBB/diet prep
[57:30] Kasey’s perspective of bodybuilding from NPC to the IFBB
[60:44] How bringing your best package may not be what the judges are looking for
[63:52] Making a budget/tips on saving money for shows
[66:05] How Kasey balanced school/work balance with prep
[70:34] Kasey’s favorite exercises

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SUZANNE FARGO; Osteopenia, Being Great v Being the Greatist, Overcoming Illnesses & Injuries, Never too Old & Never too Late

7/31/2020

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In this episode Celeste speaks with Suzanne Fargo, an athlete who has overcome major adversities through her two regional and two nationals shows to achieve the success she has today and who is a true representation that age is not a limiting factor in the sport of bodybuilding. 

As always, Celeste kicks off the episode by asking Suzanne about her pre-stage ritual. Next, Suzanne goes on to describe her experiences at her national show, where the morning of her competition did not go as expected. With the make up artist running late and a mix up of when her class was being called, Suzanne explains the anxiety she felt as she rushed to get ready, only to find out that she was ready early as the Pro class for her age group was being called instead of the amateurs.

From there, Celeste asks Suzanne to recount her experiences and journey to that national stage, including the show where the two women were able to meet in person, Gold Coast Classic, which was Suzanne’s first show. Suzanne shares what her feedback was from the judges and what she worked on to improve her physique for the national stage. 

Before diving into the challenges and obstacles Suzanne has dealt with throughout her journey, Celeste asks Suzanne what inspired her to get into the gym to start lifting. Suzanne shares that she was diagnosed in December 2016 with Osteopenia, early osteoporosis, meaning that she had weak bones, which was a condition she was unaware of having. She explains that for four years before her diagnosis she experienced various broken bones, which led her to get a bone density scan. 

Suzanne’s doctor recommended she start weight resistance training to prevent more serious problems in the following years and she found out that her Osteopenia was genetic given that was not deficient in Vitamin D or Calcium. 

Being that she is half Taiwanese, Suzanne also learned that both osteopenia and osteoporosis are common conditions throughout the Asian community. With her doctors advice in mind, Suzanne sought out a trainer at a local gym and after a few months she really began to see her body change. It was then that her trainer at the time suggested she try prepping for a bikini competition. Celeste asks Suzanne about if she ever had any pain in her bones when she began lifting weights, as it was something her body was not used to and had broken so many bones in the past. 

Next, Celeste opens the conversation to the topic of age. Celeste asks Suzanne to share her thoughts on getting into competing at her age and if she ever felt she was too old, which leads to Suzanne revealing her age. Suzanne shares that she has never felt that her age has been something to hold her back from going after her goals. Celeste asks Suzanne if she knew she would want to turn pro after her first experience on stage. Suzanne reflects on her experiences as a collegiate athlete and states that she knew that if she wanted to reach the next level she would have to reign in the necessary discipline and mentality to do so.

Since Suzanne first started training in the gym and getting into competing she has had the opportunity to work with more than one coach. Celeste has Suzanne share the different approaches and techniques each coach has taken, how her preps have differed, and if Suzanne prefers one particular training method or style over another. Suzanne notes that each coach has served a particular purpose in her journey and talks about if she had any doubts or fears while transitioning between coaches. She then shares how she likes working with her current coach, Shane, and what she likes most about working with him. 

Celeste asks about the influence Shane’s belief in Suzanne and her abilities has had on her journey to achieving her pro card. Suzanne shares that her coach never once doubted her potential to go pro and the importance of strategic planning they discussed when it came to competing at the national level. Celeste has Suzanne share her favorite part of her road to pro between the experiences with her different coaches, the methods she personally liked most, and what she’s learned along the way. 

Suzanne talks about Shane’s “old school bodybuilding” approach when it comes to training, using the same workout plan over years yet progressing in each individual movement. From there, the two women further discuss that strategy and its benefits instead of constantly switching up ones workout routine. 

After discussing training Celeste and Suzanne talk nutrition. Suzanne explains her reasoning behind eating a pure plant based diet for a portion of the week along with her meat based meals. The two women talk about their favorite preferred animal proteins yet that they can appreciate and enjoy fully plant based meals from time to time.

Celeste discusses the psychology between positive and negative reinforcement with behaviors and how that translates to nutrition and bodybuilding and seeing the physical results one desires. They then discuss the difference between actual cravings and perceived cravings and the perceived norms associated with post show treats.

Switching gears, Celeste asks Suzanne about her career prior to competing. Suzanne dives into her 25-year career in retail fashion and how she fell into that industry after majoring in Sociology, a degree she decided on after not feeling called study subjects she did not enjoy, such as math. She shares that now she would love to become more involved in the health and fitness industry and focus on working with women over 40, encouraging them to believe in themselves and break the belief that age is a limiting factor on ones goals. 

Next, Celeste asks Suzanne to share some of the setbacks and obstacles she experienced throughout her competing career. Suzanne shares that her first national show experience was delayed because of a surgery her doctor refused to let her put off after fighting through a hernia to step on stage at her two regional shows. Suzanne walks us through her journey of fighting through various injuries and sicknesses while doing everything in her power to step on those national stages and achieve her pro card.

Suzanne shares the impact her coach had while she was going through these tough times and how, no matter what, he encouraged her “not to let anyone beat her” and to push through the struggles. While on the topic of all things competing, Celeste asks Suzanne about her plans to step on stage for her pro debut, which leads Suzanne to share her plans and setbacks she is currently working through. Concluding the episode, Suzanne shares her best advice for new competitors and girls on their road to pro. 
 Connect with Suzanne:  https://www.instagram.com/suzannefargo_ifbbpro/
Connect with Celeste: https://www.instagram.com/celestial_fit/

Episode Time Stamps:
[1:40] Suzanne shares her pre-stage ritual with listeners. 

[3:00] Celeste asks Suzanne about the morning of her national show and what happened that made it such a crazy experience.

[8:30] Suzanne shares the feedback she received from the various judges she competed in front before hitting the national stage.

[10:50] Celeste asks Suzanne to share what inspired her to start lifting. 

[12:00] Suzanne explains what Osteopenia is and how she came to be diagnosed.

[15:35] Celeste asks if Suzanne had any pain in her bones when she started lifting due to her Osteopenia. 

[17:15] Suzanne talks about feelings she had regarding her age; did she feel she was too old when she got started in competing?

[18:15] Celeste has Suzanne share her age with listeners. 

[19:45] Suzanne shares her original thoughts on whether or not she would become an IFBB pro.

[25:00] Celeste asks Suzanne to share her experiences and approaches to preps with the different coaches she’s had throughout her career and if she’s found more enjoyment with one method in particular.

[28:40] Celeste asks Suzanne about her experiences switching coaches and if she had any doubts or difficulties leaving one to work with another.

[30:40] Suzanne shares how her coach, Shane, had an influence on her because of his strong belief in her abilities.

[32:00] Celeste and Suzanne discuss the importance of strategic planning with ones coach, especially while on the road to pro.

[34:15] Celeste asks Suzanne about what aspects she has enjoyed most about the approach she’s taken with her various coaches during her preps while on her road to pro and now starting her pro career. 

[40:00] Suzanne talks about her nutrition and her method of taking half the week to eat a fully plant based diet.

[43:00] Suzanne talks about how she’s not one to crave sweets; her and Celeste talk about honoring your body’s cravings and not stressing over what to eat, especially post show.

[46:40] Celeste asks Suzanne about her career prior to finding competing.

[50:00] Suzanne talks about wanting to help women over 40 not let age be a deterring factor from them competing and her hopes that one day there will be a Masters Arnold & Olympia.

[54:00] Celeste has Suzanne share some adversities and difficulties she overcame while on her road to pro.

[56:30] Suzanne talks about how a hernia surgery impacted her post show plans after her second competition.

[60:00] Suzanne shares how she got ready for North Americans despite not being able to do any cardio due to bronchitis.

[63:15] Celeste asks Suzanne about her recovery after North Americans.

[64:40] Celeste asks Suzanne if she’s currently in prep for her pro debut and Suzanne shares what setbacks she’s been working through.

[70:30] Celeste has Suzanne share if there's anything else she’d like to tell listeners.

[71:30] Suzanne gives her best advice for first time competitors and girls on their road to pro. 
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CAROLINE OFENSTEIN; Overcoming Binging, Self-Advocacy, Periodization, Visualizing, Committing to the Little Habits, and Having a Polar Opposite Partner

7/24/2020

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In this week’s episode IFBB Bikini Pro, wife and online coach Caroline Ofenstein talks with host Celeste Rains-Turk about her journey not only to her pro card but to the best version of herself.

After winning her pro status after just two shows, one of which was international in Columbia, Caroline shares her story of struggling with her relationship with food.

In a powerful turn of events, Caroline talks about the thought process that led to hiring Celeste as a mindset coach and the food freedom she found while working with Celeste. Caroline stresses the importance of slowing down, journaling and being as real as possible on her journey towards overcoming a negative food relationship.

After making the difficult decision to switch coaches, Caroline talks about the self-advocacy she developed in her own prep. She shares how important it was for her to tell her new coach exactly what she needed and why she needed it, such as explaining why a certain change was made to her plan.

Through this process and through obtaining her Precision Nutrition certification, Caroline shares the importance of periodizing her nutrition throughout the year to account for not only a prep, but the necessary improvement season that comes with it. She talks about how she really focuses her attention on her relationship with her friends, family and husband in the improvement season and how it helps when prep comes along and energy levels may not be what they once were.

Another tactic Caroline stresses the importance of is visualization throughout the whole process. Caroline shares how she visualized the entire day she won her pro card the night before from simple things like where she would put her things to the big picture, like receiving her trophy. She shares the knowledge that the body doesn’t know the difference between what is existing in the mind and what is happening outside and how that visualization helped her to manifest her pro card victory.

Caroline shares about the little habits that she does every day, whether she is in prep or not, that help her mindset in the sport. Habits such as meditation and journaling in the morning, taking an early bed time and staying off social media in the morning have helped her to come into the best version of herself.

​She passionately discusses the importance of “turning off” work at a certain time of the day to separate her “work from home” life from her home life. She talks about how she doesn’t feel weighed down with work at the end of the night and the importance of remembering that there will always be “just one more thing” to do before bed, most of which are fine to wait until the next day.

Unlike a lot of competitors, Caroline shares how she and her husband are polar opposites when it comes to fitness. As described by Caroline, her husband has “naturally lean physique and an active job”, so fitness was never a big priority for him. When she made the decision to compete in a show, Caroline talks about how she sought her husband input on the decision. She shares how she sat him down to talk about the reality of prep and what he could expect when she got closer to her show.

As the episode concludes, Caroline shares some of her favorite exercises that targets the glutes, hamstrings and shoulders, and follows that with advice for the newbie competitor and one who is on the road to pro.

In this insightful and not too “hippie” episode, Caroline shares a mountain of helpful tips for the competitor at any stage in her journey to the stage.
CONNECT WITH CAROLINE HERE: 
https://www.instagram.com/carolineofenstein_tcm/ 
and 
https://linktr.ee/carolineofenstein_tcm
CONNECT WITH CELESTE HERE: 
https://www.instagram.com/celestial_fit/
and
www.celestial.fit

EPISODE TIME STAMPS:
[2:28] Pre Stage Rituals
[3:25] Competition Journey
[4:36] Pushing calories to observe physique changes
[7:44] Choosing to discontinue CrossFit
[8:40] Sweeping all her classes in her first show and deciding to chase the pro card
[11:28] Competing in Columbia
[13:58] The importance of being specific in visualization
[17:19] Unconditional Self Worth
[20:46] Not basing self worth on success in bodybuilding
[24:56] Feedback after earning her pro card
[28:18] Developing a new plan with cancelled shows
[22:04] INSTAGRAM IS NOT REAL
[24:03] Positive Comparisons
[31:27] Caroline’s journey to improve her relationship with food
[34:45] Her inspiration to commit to the food freedom journey
[39:30] Adapting nutrition to meet the demands of prep or improvement season
[45:18] Committing to little habits in developing a daily routine
[51:43] Adding up the little routines over time
[53:49] Breaking up with your coach
[57:45] Determining what you need for your own long term success
[58:47] Self Advocacy
[1:00:42] Hormone Health
[1:04:09] The importance of addressing your personal demons revolving around your health situations
[1:09:21] The importance of improvement season in regards to overall health
[1:09:56] Making sacrifices in prep
[1:11:42] Investing more energy in personal relationships during improvement season
[1:10:32] Having a polar opposite partner
[1:12:32] Seeking her husbands input on her decision to compete
[1:13:24] The cause of hanger
[1:16:22] Long term competition plans
[1:20:17] Plans to start a family
[1:20:49] Favorite glute, hamstring and shoulder exercises
[1:26:27] Advice for new competitors
[1:27:29] Advice for competitors on the road to pro
LEARN MORE & APPLY FOR THE
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ALEJANDRA BALLESTEROS; Inner Champion, One Point Away, Heavy Lifting, and Fate

7/17/2020

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In this episode, Celeste has the pleasure of speaking with Alejandra Ballesteros, an IFBB Bikini pro who won her pro card at North Americans in 2018, who has overcome many adversities and hardships in her life to get to where she is today.

Besides being an IFBB Pro coached by Ryan Hinton, Alejandra is also an in-person & online trainer for both lifestyle and competition clients. As always, Celeste kicks off the episode by asking Alejandra if she has a special routine or ritual she runs through right before her heel hits the stage.

Alejandra shares her perspective on channeling her inner performer and the energy she brings and exudes when she hits the stage. From there, Celeste asks Alejandra to share, in her own words, her life’s mission.

Alejandra dives into how exactly she wants to use her platform as an IFBB Pro to help inspire others to prioritize health and discover and channel their inner champion. She then goes on to explain how she represents and embodies an inner champion on a day to day basis and the significance that role has in her own life. 

Next, Celeste asks Alejandra to share her experiences with being bullied and how she used that as a motivator in the gym. The two briefly touch on the importance of self efficacy and how it translates to self confidence both in bodybuilding and life. Then, Celeste goes back to Alejandra’s experiences with bullying and asks Alejandra if it ever caused her to struggle with body image.

Alejandra shares many details about the bad habits she developed when she first wanted to get in shape, yet she really started to educate herself once she found the weight room and the gym. She also shares that along with the physical and mental changes fitness became more of a safe haven and representation of commitment instead of solely being something for her physical body.

Celeste then asks Alejandra if she feels she would have the success she has today in both competing and her career had it not been for her humble beginnings. Celeste asks Alejandra to elaborate more on her commitment to growth when it came to her career in fitness and Alejandra shares how her original job as a front desk worker at the gym evolved into pursuing a career in personal training.

She explains how the first few opportunities came her way before she felt fully ready to explore the world of personal training, yet after her experiences and relationships she built at the 6th Street Gold’s Gym, while still in college, she finally decided to open the door the next time that opportunity came knocking.

Alejandra shares the struggles she faced while pursuing personal training, something she found she had a passion for, while studying government at University of Texas. She talks about the depression she fell into while learning how to manage her conflicting feelings on her educational path.

After hearing more about her beginnings in the professional side of fitness, Celeste asks Alejandra what inspired her to make the decision to compete. Alejandra then goes on to tell listeners about how she met her current hair stylist who encouraged her to compete and reach out to a local trainer on Instagram, Lauren Flodquist, who through winning a giveaway, ended up becoming Ale’s mentor and role model.

Through the mentorship she met coach and Texas bodybuilding legend Dave Shockterly and worked with him up to her first competition where she competed in both figure and bikini. After competing for the first time she fell in love with the finesse of bikini, deciding that would be the division she pursued.

Although falling in love with competing after her first show, Alejandra found herself in a tough financial situation yet at the same time yearned for the stage and to continue progressing. Feeling lost and unsure of where to go, she reached out to her friend, Lauren, her former mentor, and Lauren encouraged Alejandra to reach out to a few different coaches.

Alejandra then got in touch with Team Legacy coach, Ryan Hinton, and she was immediately impressed with how invested Ryan was in helping her grow not only as an athlete physically but also mentally. Celeste asks Alejandra about the positive influence that Ryan had on her mentality and how that contributed to her success on her journey stepping on various national stages and ultimately earning her pro card. Next, Alejandra shares her experiences at her first national show and what it was like to meet JM Manion and Angelica Teixeira.

After her first national show she felt she had good momentum and following her gut, signed up for her second national show. Unfortunately, Alejandra didn’t realize the financial and mental toll doing back to back shows would have, and found herself stuck between sticking to social commitments she’d made with her boyfriend, or going all out to pursue her dream of becoming a pro. She decided that she felt the need to fearlessly chase her dream yet ended up losing her job while being only 10 days out from her second national show.

Alejandra takes listeners through what exactly happened at USAs and the lessons and takeaways she gained from that experience. Bouncing back from taking 3rd place at USAs and losing her job a week and a half before her show, Alejandra shares how she regained a job at Lifetime Fitness. From there, she recounts her journey to and experiences at North Americans, her third national show, and what obstacles she had to overcome to get there.

Alejandra shares the advice she received from head judge Sandy Williamson after her second national show and what she did to bring the physique the judges were looking for at North Americans. While reminiscing on the experience at North Americans, Alejandra shares some advice that she received from both JM Manion and Angelica Teixeira and Celeste asks that if, in retrospect, she understands why JM and Angelica encouraged her to do that specific show. 

Next, the conversation transitions into Alejandra’s plans and focus as a new pro. Celeste asks Alejandra about the feedback she received after winning her pro card and what her plans are for her pro debut.

Celeste and Alejandra talk strategy, opening the floor for Alejandra to share how she approaches an improvement season and if she continues to work with her coach during that time. From there, Celeste and Alejandra discuss the topic of heavy lifting and Celeste asks Alejandra how incorporating that into her training has helped attribute to her success on stage.

Alejandra then shares insight on how she maintains her focus on heavy lifting while in prep and she tells listeners her favorite exercises for glutes, hamstrings, and shoulders. The conversation shifts into the benefits of experimenting with other forms of training and how to implement those into ones training to grow in the ways they hope. For example, the girls discuss what benefits come from seeking training advice from a power lifter to maximize gains in their biggest lifts thus seeing the necessary growth and improvement they desire for the stage. 

After talking training, Alejandra opens up about some regrets she does have during her journey through her national shows yet she also shares the valuable lessons she learned from her experiences. She shares that winning her pro card was not what she expected and shares what she felt was the true prize. As always, concluding the episode Celeste asks Alejandra to give her best advice for first time competitors as well as the girls on their road to pro. 

CONNECT WITH ALEJANDRA:
https://www.instagram.com/alejandra.ifbbpro/

CONNECT WITH CELESTE: 
https://www.instagram.com/celestial_fit/
WWW.CELESTIAL.FIT
​
EPISODE TIME STAMPS:
[2:40] Alejandra shares her pre-stage ritual.

[6:30] Celeste asks Alejandra to share what she feels is her life’s mission.

[8:00] Celeste has Alejandra explain the concept of an “inner champion,” and what that looks like to Alejandra on a day to day basis.

[8:52] Alejandra talks about how she channeled bullying she experienced as a motivator in the gym.

[12:25] Celeste asks Alejandra if she’s ever struggled with body image.

[16:50] Celeste asks Alejandra to expand on how she found fitness as more a safe haven & representation of commitment as opposed to just something for her body. 

[18:30] Celeste asks Alejandra if she thought she would end up where she is today in terms of success in competing and her career while coming from such humble beginnings.

[20:30] Alejandra explains how working at the front desk evolved into her pursuing a job as a personal trainer.

[25:00] Ale shares her beginnings in personal training career while still being a student at University of Texas.

[26:10] Ale shares how she fell into a depression while struggling to find her true passion while studying & working full time.

[29:10] Celeste asks Alejandra what made her finally decide to compete.

[33:00] Ale talks about how her mentor ship opportunity was the sign she needed to finally pursue bodybuilding.

[40:30] Ale shares how she found her coach, Ryan Hinton, and how she came to be one of his athletes on Team Legacy.

[43:15] Celeste asks Ale about how her coach Ryan helps her grow mentally.

[44:00] Ale explains how after meeting her coach in person, she knew her and Ryan were meant to work together.

[46:10] Alejandra shares how her experiences with such positive influence from her coach impacted her journey through the various national shows while on her road to pro.

[54:00] Alejandra discusses the unexpected toll and consequences competing took on her personal and professional life while chasing her competition dreams.

[59:30] Alejandra shares how she bounced back from losing her job being only 10 days out from her next national show.

[63:30] Ale shares what she learned from her experience at USAs, coming up short of her pro card taking 3rd.

[69:00] Ale shares what she overcame and her experience at North Americans in Pittsburgh.

[73:15] Celeste asks Ale that, if in retrospect, she understands why Angelica and JM Manion told her to compete at North Americans when she had met them at her first national show.

[74:50] Celeste asks about the feedback Alejandra received from North Americans and her plans for stepping on stage for her pro debut.

[76:15] Alejandra shares if she has continued to work with her coach during this time given all the uncertainty with shows.

[77:28] Celeste asks how Alejandra’s strategy of incorporating heavy lifting has attributed to her success on stage.

[79:05] Alejandra shares insight to her strategy of maintaining her heavy lifts during prep.

[80:00] Alejandra answers the fun question of what her favorite exercises are for hamstrings, glutes, and shoulders.

[84:00] Celeste and Alejandra discuss the importance of seeking out training advice or strategies from others, for example powerlifters, to optimize strength gains and progressive overload in the gym.

[87:02] Alejandra shares a regret she has from her decisions yet the important lessons she learned from those experiences.

[89:40] Alejandra gives her best advice for first time competitors and for girls on their road to pro.

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    Confessions of a Bikini Pro Podcast

    ​The Confessions of a Bikini Pro Podcast is the only place where IFBB Bikini Pros share their struggles, strategies, stories, insights, and advice in a real, raw, and vulnerable setting. Host, Celeste Rains-Turk, dives into the parts of these professionals' lives that aren't always openly discussed in the public eye or on social media

    ​(You know, the stuff we tend to wonder about the most).

    The goal of this podcast is to educate, inspire, and remind other competitors, athletes, or the average gym goer that even the most elite professionals face hardships, health problems, mental obstacles, and other adversities.

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