Confessions of a Bikini Pro

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KRISTY IMSANDE Jul 16, 2021

Show notes

On today's episode, Celeste speaks with Kristy Imsande, a lifelong athlete who has a background in cheerleading, her bachelors degree in nutrition, and who is also a coach and athlete for FitBody Fusion. Kristy turned pro in 2020 and went on to get first call outs in only her second pro show.

Kristy shares what helps put her in the zone before stepping on stage and explains what "being herself" on stage means to her. She explains how her background in cheer has had an influence on her stage presence and talks about the influence sports had while growing up as she had a difficult upbringing in a broken household, and talks about the relationship she has with her mom.

Next, Kristy tells listeners how she found bodybuilding and shares her experiences with a bad reverse diet and what she's learned in the process. She also explains the strategy she uses for herself and her clients when it comes to reversing, emphasizing the importance of a proper reverse and the affect it can have on an athletes future.

Celeste and Kristy talk about her relationship with her husband. Celeste asks Jami about Kristy's decision to change coaches and teams, what fueled that decision, and what made Kristy decide to become a FitBody Fusion coach herself.

Celeste and Kristy talk about Kristy's national show experiences, when she received some tough love coaching from Jami, and how she nailed her stage look. Kristy shares her experiences on the pro stage, what feedback she's working toward in her current off season and also shares what goals she has for this upcoming season. Celeste wraps up the episode by having Kristy share her best advice for novice competitors and for girls on their road to pro.

Topics Covered Include:

-How a cheer background influenced stage presence -The impact sports had while growing up in a broken household -How Kristy found bodybuilding -Importance of a proper reverse diet -Implementing yoga -Bad coaching experiences & switching teams -Nailing her stage look -Tough love coaching

CONNECT WITH CELESTE: Website: http://www.celestial.fit Instagram: https://www.instagram.com/celestial_fit/ All Links: http://www.celestial.fit/links.html CONNECT WITH KRISTY: Instagram: https://www.instagram.com/kristyimsande/ All Links: https://linktr.ee/kristyimsande Time Stamps:

[0:55] Celeste introduces Kristy. [1:45] Kristy shares her pre stage ritual. [3:10] Celeste asks Kristy if she feels her cheerleading background helped her showcase herself on stage. [4:45] Kristy shares how sports have influenced her growing up given her rough upbringing. [7:30] Celeste asks Kristy how she got into competing. [8:55] Celeste asks Kristy what shifted to make her want to turn pro. [10:30] Kristy shares what qualifies as a good reverse for herself and what she allows for her clients. [13:00] Celeste asks Kristy what happens from a physiological standpoint if one does not properly follow a reverse. [19:30] Celeste asks Kristy what she learned from her bad first reverse diet to set herself up for success going into this season. [22:45] Celeste asks Kristy if she's ever experienced self doubt in bodybuilding. [25:50] Celeste asks Kristy how it felt to go from being top 3 on a national stage to transitioning into a honeymoon phase with her new husband. [30:31] Kristy shares if her husbands absence because of work brings her any emotional stress or pain. [32:00] Celeste asks Kristy if there are any changes to her routine she wishes she had implemented or started sooner. [36:05] Celeste asks Kristy about her bad past coaching experiences & the what drove her decision to switch to FitBody Fusion. [38:30] Kristy shares her decision to leave behind her own coaching business to become a FBF coach. [40:32] Kristy tells listeners what sets herself apart as a coach. [43:20] Kristy shares a time when Jami gave her tough love at Jr USAs. [46:10] Celeste asks Kristy about her stage look. [51:10] Celeste & Kristy talk about her first two pro shows and Celeste asks what changed to fuel her success. [54:40] Celeste asks Kristy if there's any specific feedback she's been working towards in her off season. [56:00] Kristy shares what she's done differently to deliver on her feedback. [57:45] Kristy gives her best advice to novice competitors and for girls on their road to pro. [60:40] Kristy tells listeners where they can find and connect with her further.

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JOY SHEPPARD Jul 09, 2021

Show notes

Today Celeste speaks with Joy Sheppard, a mother and nurse practitioner who started competed in 2014. She turned pro in 2018 at North Americans when she won the Overall. Joy talks about the feelings she has before stepping on stage and how gratitude plays into her whole prep. In speaking about her journey as a competitor, going through life struggles has really forced her to look at herself and make major changes. She recognizes the importance of really knowing why she wants to compete and playing the long game. In recounting the experience of her first show, Joy says that it was all a blur but remembers feeling how fun it was. Over the years, her definition of fitness has changed to include way more that just a physique. She now prioritizes mental health instead of tying her worth to how hard she works. After earning her pro card in 2018, she felt lost in her identity and decided to start therapy, which has been paramount to her current outlook on life. It helped her learn how to feel and understand her feelings, and now she doesn't even recognize her old self. Joy talks about how she used to use the gym and shows as distractions from her pain and unhappiness.Taking inventory of her own life allowed her to make the changes she needed in her life. She can now make conscious choices on how she responds to things. Joy notices many people put too much stock in prep and don't give enough effort to rest and time to grow. Joy's ultimate goal is to make it to the Olympia stage! Because she knows herself better and repeats the sport, she feels more confident setting challenging goals! Topics Covered Include: -Overcoming hurdles to compete -Taking time off to improve -Why she competes -Separating her identity from the stage -The importance of mental health -The difference between an obsession and a healthy commitment -How Buddhism helped her parents change -Making mindful choices -Normalizing offseason bodies -Being ready for the National stage -Competing with tattoos You don't want to miss this incredible interview! Joy's story is so powerful! CONNECT WITH CELESTE: Website: http://www.celestial.fit Instagram: https://www.instagram.com/celestial_fit/ All Links: http://www.celestial.fit/links.html CONNECT WITH JOY: Instagram: https://www.instagram.com/joysheppard_ifbbpro/ Time Stamps [1:00] introduction [2:50] pre-show ritual [4:55] journey as a competitor [8:40] first prep and first show [11:59] committing to bodybuilding [15:40] prioritizing mental health and getting therapy [22:00] having a strong sense of self [25:20] having parents who are Buddhist and how they changed [31:22] how her parents' change impacted her view of family [39:00] changes in training over the years [44:00] challenges of an offseason [50:20] shaking the victim mentality [53:00] Being ready for the national stage [64:00] Competing with tattoos [70:00] Advice for competitors

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STEPHANIE FOURNIER Jul 02, 2021

Show notes

In this episode, Celeste speaks with Stephanie Fournier, an IFBB Bikini Pro who started competing in 2017, turning pro at her 12th show. Stephanie is also a mother, trainer, and posing and prep coach. Celeste starts off the episode by asking Stephanie about her pre stage ritual, to which Stephanie shares how affirmations are her favorite go to practice. Next, Celeste asks Stephanie how she first got into fitness and Stephanie explains how she found competing "on a fluke" when deciding to sign up for boot camp classes to simply just get in shape. Stephanie shares that before signing up at this gym, she was a total stranger to the world of fitness and didn't have any knowledge of weight training. Celeste then asks Stephanie what inspired her to take part in uplifting and inspiring other women both in fitness and with their lifestyles. Stephanie shares how her experiences through competing and encouragement from her coaches led her to take the leap into becoming a coach herself. Stephanie also shares how she feels that family should always comes first and how she adjusts her prep schedule accordingly.

Stephanie walks listeners through her experiences at both regional and national shows, and what ultimately led her to achieve her pro card. She shares her beginnings with Kim Oddo and the feedback she received throughout her shows, yet notes that she turned pro under Shane Heugly's guidance. After sharing the reasoning behind her coaching switch, Celeste breaks down Stephanie's show and placing history, asking Stephanie what changes were made that led to her winning her pro card. Celeste also asks Stephanie what kept her motivated on her goal of turning pro, and with her response Stephanie also emphasizes the importance of knowing when to slow down and take a break from the stage. Stephanie talks about her time off and how her break from competing allowed her to enjoy time with her family without having a strict training or cardio schedule. Stephanie shares that there were many times she was just a "tired mom," especially when she was closer to show and Celeste asks if she tried to hide those feelings from her children or if she let them see the affect prep had on her.

From there, Celeste asks Stephanie how her training changes during prep versus in her improvement seasons and how she feels now that she is back in prep for her pro debut. Stephanie talks about her plans for competing at the pro level and expresses her indecision of whether or not she will compete in the both the open and masters categories. While on the subject of competing, Celeste asks Stephanie about her decision to compete with her bright blonde hair. Stephanie talks about the feedback she's received from Sandy from her shows and shares that regardless of the comments or opinions of others, she feels most confident rocking her bold blonde hair. Next, Celeste asks Stephanie how she chooses which classes she competes in and how she budgets accordingly.

Celeste acknowledges that Stephanie has a solid foundation of muscle and asks how she retains her muscle during a cut. Stephanie talks about the cardio methods she feels has helped her both build and retain muscle in her legs and which she prefers during prep. Celeste and Stephanie then transition into discussing Stephanie's experiences working with a trainer. Stephanie shares how she and her trainer met, how the two of them worked together to execute Stephanie's prep plan, and how she eventually became more independent and confident in her capabilities in the gym before becoming a trainer herself. Then, Stephanie shares how her coaching style is unique and how her approach differs from other trainers and coaches. After sharing her insights from a coaching perspective, Stephanie gives her best advice to for first time competitors and for the girls on their road to pro.

CONNECT WITH CELESTE: Website: http://www.celestial.fit Instagram: https://www.instagram.com/celestial_fit/ All Links: http://www.celestial.fit/links.html CONNECT WITH STEPHANIE:Instagram: https://www.instagram.com/ifbb_pro_stephanie/

Time Stamps:

[1:00] Celeste introduces Stephanie.

[1:35] Stephanie shares her pre stage ritual.

[2:15] Celeste asks Stephanie how she got into fitness.

[3:40] Stephanie shares what she did before finding her boot camp classes.

[5:20] Celeste asks Stephanie what inspired her to take part in uplifting and inspiring others.

[8:00] Celeste asks Stephanie what advice she'd give other moms who think they don't have time to compete.

[11:00] Stephanie talks about the impacts, if any, her lifestyle changes had on her family.

[15:20] Celeste asks Stephanie to walk us through her evolution as an athlete.

[17:10] Celeste asks Stephanie what inspired her coaching switch.

[19:55] Stephanie shares what kept her going to achieve her pro card.

[23:45] Celeste asks Stephanie her opinion on showing her kids the toll prep took on her or if she tried to hide it and power through.

[27:00] Celeste asks how Stephanie's training during her preps and improvement seasons differ.

[31:20] Celeste asks Stephanie about always competing with bright blonde hair.

[33:15] Stephanie shares how she decides what classes to compete in and how she budgets for her shows.

[35:55] Stephanie talks about strategies she's used to retain her muscle.

[41:00] Celeste asks Stephanie more about her experiences working with a trainer.

[46:00] Stephanie shares how her coaching style is unique when working with her competitors

[52:00] Stephanie gives her best advice for novice competitors and girls on their road to pro.

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HELEN FRITSCH Jun 25, 2021

Show notes

Today Celeste interviews Helen Fritsch, a 63 year old dynamo who does it all and doesn't let her age dictate her drive! Helen hosts a podcast called Age is Irrelevant where she talks with other athletes about their accomplishments at any age! As a former collegiate track and field athlete, Helen is a life-long competitor. She describes her unpredictable schedule working as a flight attendant and how she manages to stay on track even with all of the travel! With all of her accomplishments and her longevity, Helen believes that mindset is the key to keeping her fire lit. Believing in yourself is key! Surrounding yourself with like-minded people and coaches is how you stay consistent with performance and motivation. Helen talks about prepping through injury and sharing the journey with other age 50+ competitors. Enjoying the process on the way to the result is important for every aspect of life. Helen talks about coming at a crossroads with her cancer diagnosis and choosing to be a victor rather than a victim. Helen tells us about the challenges she faces in bodybuilding as an older athlete and how dedicated she is to maintaining her mental and physical health. She offers a great perspective on gaining wisdom with age and the effect it's had on her athletic journey. Helen talk about her experiences coaching and what she commonly sees in her clients and the unique perspective she can provide other women over 40. Topics covered include: -Coming in third at first show at age 56 -Surround yourself with like-minded people -How making excuses may mean you need to reevaluate your priorities -The importance of preparation and manifestation -Dealing with a cancer diagnosis -Looking back to set new goals for the future -What she sees as a coach -Redefining "old age" You don't want to miss this episode! Helen's story is inspirational and shows what anyone can do with determination and positivity! CONNECT WITH CELESTE: Website: http://www.celestial.fit Instagram: https://www.instagram.com/celestial_fit/ All Links: http://www.celestial.fit/links.html CONNECT WITH HELEN: Website: https://www.ageisirrelevant.com Instagram: https://www.instagram.com/helenfritsch_ifbbpro/ Time Stamps [01:00] Introductions [03:49] Inspiration for her competitive journey [09:15] How her life has changed once she turned pro [12:27] Life as a flight attendant [15:50] Competing as a masters figure competitor [18:12] Keeping your fire lit [20:00] Focusing on the process instead of the result [26:26] Dealing with a cancer diagnosis [29:10] Doctor's opinion of her bodybuilding lifestyle [30:45] Self-care routine [34:20] Learning from the past [40:30] The importance of psychology [42:00] Challenges of an older athlete [47:04] Most important things to consider for women over 40 [53:40] Lessons Helen has learned from her podcast guests [60:00] What Helen has learned about her body [67:08] Common misconceptions about older women [71:15] Future competition goals [71:13] Best advice for new and seasoned competitors CLICK HERE TO SIGN UP FOR THE FREE FOOD RELATIONSHIP COACHING SERIES CLICK HERE TO SIGN UP FOR THE FREE POST SHOW BLUES COACHING SERIES LEARN MORE AND APPLY FOR MY 5 WEEK FOOD RELATIONSHIP HEALING & DISCOVERY COACHING PROGRAM FOR OTHER FREE RESOURCES, LIVE EVENTS, AND WAYS TO WORK WITH CELESTE CLICK HERE

SIERRA SWANN Jun 18, 2021

Show notes

In this episode Celeste speaks with Sierra Swann, an IFBB Bikini Pro who works as a senior clinical research associate in clinical trials and as posing coach. Sierra talks about her experience being self-coached and her reasons for eventually deciding to hire a coach. Sierra is open about her challenges with an eating disorder and how that led her to take time to grow mentally as she was entering college. She explains how she found a passion for fitness, thus leading her to pursue a degree in kinesiology.

Sierra acknowledges how competing can be a distraction from what's going on in the outside world, and checking in with oneself during the process is crucial to staying true to who you are. She shares other important lessons learned while prepping through a hard season of life, in which she made the decision to leave both an engagement and a job. Sierra shares what she learned from sitting with her emotions and how she continues to apply those lessons to her daily routines.

Sierra mentions how closures due to Covid led her to have a longer off season than expected yet she focused on training with intention every session in the gym. Celeste then asks Sierra more about how she plans on training with intent based on her feedback and the goals she's set for herself for this season.

Sierra shares how she plans out her meals and manages traveling with all her foods and how necessary it is to be able to adapt to different circumstances. With so many moving parts to her day between work, prep, and coaching, Sierra talks about the importance of planning and yet being flexible. The episode closes with Sierra sharing her top advice for new and seasoned competitors.

Time Stamps: [0:45] Celeste introduces Sierra. [2:30] Celeste asks Sierra about her pre stage ritual. [4:50] Celeste asks Sierra to share her beginnings self coaching and ultimately what made her decide to hire a coach. [11:30] Sierra shares a hard time she was going through and how it taught her to stay in tune with herself while prepping. [16:05] Celeste asks Sierra how she knew it was time to move on from both her relationship and job. [19:50] Sierra discusses if her personal struggles affected her post show experience back in 2018. [24:20] Celeste asks Sierra how she broke out of the feeling of loneliness after her 2018 season. [28:30] Sierra talks about what she learned from sitting with her emotions and how she applies those lessons daily. [33:00] Celeste asks Sierra to open up about her past struggles with disordered eating. [47:50] Celeste asks Sierra what she was working towards during her year and a half off season. [54:00] Sierra talks about how she's going to "train with intention" based off of the feedback she's received. [59:15] Sierra answers why she'd love to compete on the Olympia stage one day.[62:10] Celeste asks Sierra how she balances a full time job, posing coaching, and prep. [69:40] Celeste asks Sierra how she creates time to compete while having a busy work and travel schedule. [72:25] Sierra talks about how she got into clinical research. [75:00] Sierra gives her best advice for aspiring competitors. [78:45] Sierra shares her best advice for girls on their road to pro. [83:10] Celeste asks Sierra where listeners can connect with her further. CLICK HERE TO SIGN UP FOR THE FREE FOOD RELATIONSHIP COACHING SERIES CLICK HERE TO SIGN UP FOR THE FREE POST SHOW BLUES COACHING SERIES LEARN MORE AND APPLY FOR MY 5 WEEK FOOD RELATIONSHIP HEALING & DISCOVERY COACHING PROGRAM FOR OTHER FREE RESOURCES, LIVE EVENTS, AND WAYS TO WORK WITH CELESTE CLICK HERE

MARY ANN PARKS Jun 11, 2021

Show notes

In today's episode, Celeste interviews IFBB Pro Mary Ann on her road to becoming a professional athlete as well as the struggles she faced along the way. In this episode, Mary Ann opens up about her path to bodybuilding and how she has chosen to make a lifelong commitment to the sport. Celeste inquires about several noteworthy topics from: correctly executing on judges feedback, all things improvement season, and managing a healthy relationship during preps. The pair also discuss the various hardships and lessons that came out of the 2020 year amidst the COVID pandemic. Mary Ann shares insightful and invaluable advice as someone who has overcome numerous obstacles and has still risen to the top, earning her pro card in November 2020. She sheds light on the necessary changes she has made throughout her competing experiences that have shaped her into the athlete she is today. Mary Ann also opens up on her struggles once suffering from a tibial fracture during a ski trip, and ultimately how she overcame the challenge and bettered herself. This inspirational episode is packed with invaluable gems of wisdom and information for athletes of all levels! CONNECT WITH CELESTE: https://instagram.com/celestial_fit CONNECT WITH MARY ANN: https://instagram.com/Maryann_ifbbpro Time Stamps: [0:44] Celeste introduces Mary Ann onto the show, highlighting her accomplishments [1:37] Pre-stage rituals! [3:38] Mary Ann talks about how she got started in bodybuilding [8:00] Celeste asks about the aspects of 2020 that allowed Mary Ann to grow before competing at the end of the year [9:30] Mary Ann talks about how her approach with her current coach [12:55] Celeste asks about feedback marine received and how she worked towards fulfilling it [15:07] Celeste inquires about the uncomfortable aspect of gaining weight in improvement season [17:52] Mary Ann talks about the importance of being uncomfortable to make progress [19:21] Mary Ann describes fulfilling her vision once she attained her pro card [20:57] Mary Ann talks about the various changes she made with her approach to her 2021 improvement season [29:10] Celeste asks how Mary Ann discovered that her previous diet was compromising her health and the changes she made [31:05] Mary Ann describes how she made her transition from vegan to vegetarian [33:05] Celeste and Mary Ann talk about dairy as a source of protein [38:08] Celeste inquires about the approach of reverse dieting into shows [41:11] Celeste asks if turning pro changed Mary Ann's view of herself as an athlete [43:00] Mary Ann describes how fracturing her tibia presented a unique learning experience [47:03] Celeste inquires about how Marry Ann stayed positive during her injury [52:25] Mary Ann shares some of the ways she mentally helped herself heal in regards to her injury [59:08] Celeste inquires about how Mary Ann learned to maintain a healthy relationship with her boyfriend while in prep [1:09:21] Celeste talks about the importance of giving ourselves grace and freedom with food and restrictions [1:10:23] Mary Ann talks about her path to bodybuilding and fully taking on the lifestyle [1:16:56] Celeste asks Mary Ann to share advice for first time competitors and girls on the road to pro CLICK HERE TO SIGN UP FOR THE FREE FOOD RELATIONSHIP COACHING SERIES CLICK HERE TO SIGN UP FOR THE FREE POST SHOW BLUES COACHING SERIES LEARN MORE AND APPLY FOR MY 5 WEEK FOOD RELATIONSHIP HEALING & DISCOVERY COACHING PROGRAM FOR OTHER FREE RESOURCES, LIVE EVENTS, AND WAYS TO WORK WITH CELESTE CLICK HERE

MORGAN SMITH Jun 04, 2021

Show notes

In this week's episode, host Celeste Rains-Turk speaks with IFBB Bikini Pro Morgan Smith. This 23 year old bombshell started competing in 2018 and turned pro at her second national show! She has a bachelor's in political science with future dreams of attending law school. Her daily activities include coaching a successful traveling softball team and working in the painting business with her boyfriend.

Celeste and Morgan kick off the episode by discussing Morgan's road to become an IFBB Pro. Her passion for bodybuilding started during her college experience and needing to find a community after leaving softball. Morgan missed the team dynamic and the mental challenges of playing a rigorous sport. Morgan believes bodybuilding can be a team effort but enforces that it does rely on constituent individual challenges.

Morgan states she is competitive to a fault. She emphasizes that she wants to place well, not just get on a stage. She states that 110% is the bare minimum in this sport, and there is always something a competitor can do to improve. Morgan tells listeners to focus on personal growth instead of comparison to avoid burn out. Celeste and Morgan advice fellow competitors to enjoy their time in the NPC by recognizing the friendships and opportunities made in the community.

Morgan reflects on a moment she was told, "You cannot succeed in this sport." Reflecting on her competitive nature, she was mentally ready to prove them wrong by hiring a coach and buying home equipment. Her mindset as an IFBB Pro is now focused on complete intention in the gym. Morgan states she did not want to use the pandemic as an excuse and feels empowered to consistently improve herself during the pandemic.

Morgan explains her emotional process of turning Pro and the doubt she had prior to her win. She was one week out from the show that awarded her a pro card, and she believed she would not get a high ranking after being in 3rd callouts the week prior. She is now self-coaching while in search for her next team and online coach that puts focus on attention to detail.

Celeste and Morgan go all in with talking about social media pressure, learning to step back, and finding the right people to surround yourself with. Celeste believes the pressure to show up on social media is often due to personal judgement, trying to make a name of themselves, and fear of failing their friends.

Morgan wraps up the episode by giving her best advice to new competitors and women aspired to reach the IFBB league. Morgan's genuine demeanor and words of wisdom create an episode you do not want to miss!

CONNECT WITH CELESTE: website: http://www.celestial.fit instagram: https://www.instagram.com/celestial_fit/ all links: http://www.celestial.fit/links.html CONNECT WITH MORGAN: instagram: https://www.instagram.com/ifbbpro_mor_gainz/ TIME STAMPS: [1:27] Morgan's pre-stage ritual [3:14] Morgan discusses her emotional road to becoming an IFBB Pro. [5:53] Morgan talks about leaving her hometown, the college experience, and missing softball. [9:24] Celeste and Morgan discuss the initial push to compete. [12:02] Morgan reflects on her prep approach throughout the years. [19:01] All about mindset and staying motivated during the pandemic. [25:02] How Morgan changed her mindset as an IFBB Pro. [30:26] Morgan talks all about her waist training. [35:44] Morgan and Celeste talk about feedback from judges & the emotion of turning Pro. [52:20] Doubt and having a coach who believes in you. [1:01:18] Morgan explains why she left her previous coach. [1:05:25] How Morgan finds the right people to support her. [1:18:09] Morgan and Celeste talk about prioritizing health over constant competing. [1:29:12] Morgan talks about going to Law School, discipline, and balance. [1:38:22] Morgan gives her best advice to aspiring competitors and IFBB Pros. CLICK HERE TO SIGN UP FOR THE FREE FOOD RELATIONSHIP COACHING SERIES CLICK HERE TO SIGN UP FOR THE FREE POST SHOW BLUES COACHING SERIES LEARN MORE AND APPLY FOR MY 5 WEEK FOOD RELATIONSHIP HEALING & DISCOVERY COACHING PROGRAM FOR OTHER FREE RESOURCES, LIVE EVENTS, AND WAYS TO WORK WITH CELESTE CLICK HERE

SHEY WEBB May 28, 2021

Show notes

In this episode, Celeste speaks with Shey Webb, an IFBB Bikini Pro who is also a certified nutritionist and trainer, mom to her baby boy, co-owner of her own meal prep café and is also in remission from Lupus. Celeste starts off the episode by asking Shey if she has a ritual she performs before hitting the stage, to which Shey shares the songs she uses to get herself into the right mentality to perform. Shey shares how her training schedule is based around her duties as a mom, mentioning how breast feeding has impacted her approach to nutrition during her current prep. Celeste mentions that Shey chose to start a contest prep shortly after giving birth and asks her to elaborate on her decision. Shey discusses the approach she's taking this time around and while she does have her sights set on qualifying for the Olympia, she emphasizes how her priorities have shifted because of her new responsibilities as a mom. She also shares how she feels less pressure now as her mentality and focus has shifted as opposed to her previous preps.

Shey talks about mental struggles she faced in the past and how before she knew she wasn't mentally ready to be in a prep, despite her drive to "push through the pain" and follow through with her commitments. Celeste acknowledges Shey's strength through the difficult times, then asks Shey about her mindset about competing upon receiving her Lupus diagnosis. Next, Celeste asks Shey what ultimately led her to find bodybuilding and Shey explains her beginnings, the inspiration she received from a friend, and how she ended up prepping herself for first show. She walks listeners through the process of that first prep and how that took her on the journey to becoming a nutritionist. Shey explains the relationship with her primary doctor and the process they took to adjust her diet to help manage her symptoms from Lupus. Shey was curious to become an advocate for her own health and used herself as a guinea pig while educating herself.

After learning more about Shey's background into bodybuilding and how she became a nutritionist, Celeste asks Shey to share more about her experiences with Lupus. Shey discusses how working with new doctors and taking new medications gave her a wide variety of side effects, and because of that Shey found herself dealing with depression and self isolation, as she didn't want sympathy from people because of her condition. After Shey shares her mental battles during that time, Celeste asks Shey about the nutrition changes she made to her diet to help combat her symptoms. Shey also discusses how her relationship with food changed because of her varying symptoms and she shares how her struggles with binging led her to find a coach that helped her focus on her mental health and finding balance in her life. Then, Celeste asks Shey to talk her progression she made as an athlete once deciding to hire a coach. Shey shares her tumultuous experience with her first coach and how she realized they were giving her cookie cutter plans, and how she ultimately made the decision to take things into her own hands, turning herself pro, although deciding to continue check ins with her coach. After reminiscing on her first coach, Celeste asks Shey about her experiences working with Jami DeBernard.

Next, Celeste transitions the conversation from competing to Shey's bout with postpartum depression. Celeste asks Shey how she found the proper therapist for her and also has Shey share more about her daily gratitude practices. Afterwards, Shey opens up and discusses her struggles with comparison to other competitors because of her battles with Lupus.

Moving on, Celeste asks Shey about her meal prep company and vision to help others. Shey talks about her husbands expertise as a trainer and how she saw the meal prep company as a way to help others and teach them how to fuel themselves properly. After hearing how Shey wants to help others reach their goals, Celeste asks Shey about her personal mission and goals in both competing and business. Shey again emphasizes her passion to prove that healthy food doesn't have to be bland and boring, and Celeste has Shey share some of her favorite cooking tips and recipes. Finally, wrapping up the episode Shey gives her best advice to novice competitors and the girls on their road to pro. CONNECT WITH CELESTE: website: http://www.celestial.fit instagram: https://www.instagram.com/celestial_fit/ all links: http://www.celestial.fit/links.html CONNECT WITH SHEY: instagram: https://www.instagram.com/shey_nichole/ websites: https://linktr.ee/SheyWebb

Time Stamps:

[0:45] Celeste introduces Shey.

[1:30] Celeste asks Shey about her pre stage ritual.

[3:20] Shey breaks down what a normal day looks like within her busy schedule.

[5:00] Celeste asks how breast feeding has impacted Shey's approach to nutrition while in prep.

[7:00] Shey discusses how she decided to start prepping so soon after giving birth.

[10:30] Celeste asks Shey how this prep has differed from past preps due to her new responsibilities as a mother.

[14:40] Celeste asks Shey what was going on when she states she didn't feel "mentally ready" to be in a prep.

[16:55] Shey talks about what contributed to her mindset surrounding competing & her diagnosis with Lupus.

[19:40] Celeste asks Shey how she approached getting ready for her first show.

[20:45] Shey walks listeners through her path to becoming a nutritionist.

[24:15] Shey talks about her experiences dealing with Lupus.

[29:15] Celeste asks Shey if she noticed any changes in her symptoms due to the changes she had made in her nutrition.

[31:15] Celeste asks Shey how her symptoms affected her relationship with food.

[34:15] Shey discusses the differences in her progression as an athlete once she hired a coach.

[41:20] Celeste asks Shey if her old coach celebrated her pro win & her feelings surrounding their reaction.

[44:30] Celeste asks Shey about her experiences working Jami DeBernard & FitBody Fusion.

[46:45] Celeste asks Shey to share how she found the best therapist to help her deal with her postpartum depression.

[48:10] Shey shares what she's grateful for & celebrates on a daily basis.

[50:50] Celeste asks Shey if she's ever found herself in comparison with other competitors experiences.

[53:45] Shey talks about starting her meal prep company & her vision to help others.

[57:00] Celeste asks Shey about her future goals.

[60:15] Celeste asks Shey to share her favorite cooking tip or recipe.

[64:10] Shey gives her best advice for novice competitors and for girls on their road to pro.

[66:00] Shey shares where listeners can connect with her on social media.

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FRANCESCA LAUREN May 21, 2021

Show notes

In this week's episode, Celeste has the pleasure of speaking with IFBB Pro Francesca Lauren. This bikini bombshell and Olympian competitor is a mother of two who started competing in 2011 and made her pro debut in 2013. Her last show was in 2018 after making the decision to hang up her heels to focus on her family. She now works as a personal trainer and online coach based in Oregon while teleworking from home.

To begin, Francesca explains the importance of body language in sports and how confidence is key when preforming on stage. She reflects on her decade-long journey in bodybuilding and how her friend inspired her to compete. Francesca enrolled in a bodybuilding show two weeks prior to the show date and her placement only fueled her fire to continue. Her first national show in 2012 crushed her confidence but was pushed to compete in another national show where she was awarded her pro card. Celeste asks Francesca her reasons for hanging up her heels. Francesca explains that she wants to expand her family with her loving husband. She does hunger for prep and a gym routine but is thankful that her body has time to recover and carry a child. Francesca explains the pressure of staying prep ready and being confident with more body fat. She states that having an online presence makes her feel constantly critiqued. Francesca likes to "get fluffy" after a show but this would often lead to comparison amongst other competitors. She had to reframe her mindset and be grateful for her accomplishments. She warns other competitors that prepping for a show shouldn't feel like a chore and to step back if it no longer becomes a "passion project." Celeste and Francesca discuss getting comfortable with being uncomfortable. Francesca states she was self-coached for four years and admits she would have went progressed faster if she had a coach. Francesca was constantly chasing the stage as an amateur and hungry for a top 5 placement, even if she wasn't ready. She states that several micro-goals helped her maneuver to a bigger goal. Francesca discusses her daily home routine. She is currently homeschooling her children and trains clients in the afternoon. She is fortunate to be working from home to keep an eye on her children and take care of house chores. Celeste asks Francesca how she was able to find love after a long custody battle and during competition prep. She states competing is a selfish sport and how easy it is to forget about the needs of other people. Francesca admits that it was difficult in the beginning of her relationship with her husband. She states that her husband may not have liked it, but he understood her drive and they made a deal about settling down to start a family once she was ready. Finally, Francesca gives advice to new beginners in the sport and competitors trying for pro. She enforces lifestyle habits and being in a healthy mindset before starting prep. Francesca is an OG bikini competitor who continues to inspire and motivate the future generation of Pros. This is a listen you do not want to miss! CONNECT WITH CELESTE: website: http://www.celestial.fit instagram: https://www.instagram.com/celestial_fit/ all links: http://www.celestial.fit/links.html CONNECT WITH FRANCESCA: instagram: https://www.instagram.com/francescalauren/ TIME STAMPS: [1:01] Francesca details her stage ritual. [4:25] Francesca discusses her decade experience in bodybuilding and the journey it took to become an IFBB Pro. [12:37] Francesca explains why she decided to hang up her heels. [17:34] Francesca talks about how the fitness industry/social media has affected her self-confidence, when to step back, and how to get comfortable with being uncomfortable. [ 34:49] Celeste and Francesca discuss the addiction of chasing the pro card [41:15 ] Getting back into a healthy fitness routine [47:14 ] Francesca details her daily routine [50:20 ] Discusses having a relationship during competition [57:11] Francesca's final thoughts about being an IFBB Pro [58:43] Francesca gives her advice on amateur competitors. CLICK HERE TO SIGN UP FOR THE FREE FOOD RELATIONSHIP COACHING SERIES CLICK HERE TO SIGN UP FOR THE FREE POST SHOW BLUES COACHING SERIES LEARN MORE AND APPLY FOR MY 5 WEEK FOOD RELATIONSHIP HEALING & DISCOVERY COACHING PROGRAM FOR OTHER FREE RESOURCES, LIVE EVENTS, AND WAYS TO WORK WITH CELESTE CLICK HERE

JESS JOHNSON May 14, 2021

Show notes

Today, Celeste chats with Jessica Johnson, an Australian Pro who is also an online and in-person fitness, nutrition, and posing coach. She begins talking about how before she steps on the stage, she takes a deep breath and reminds herself she put in all the work and she deserves to be there. In university, Jess studied psychology and takes mindfulness into everything she does. Jess talks about her previous experience in the Air Force and that is still a Reservist. She explains how living the Air Force life made it difficult to settle into a routine and train. Before Jess joined the IFBB league, Jess was a Pro in two natural federations. After she competed in the Natural equivalent of the Olympia, she returned to Australia and decided to switch to IFBB for more opportunities. When Jess was competing in the natural federations, she was told to compete in Figure because she was too muscular for bikini. She was glad she did figure but her heart was in bikini. It taught her how to be a chameleon, to change her posing to change her body. When she does virtual posing classes, she uses different camera angles so she can see what they are doing, there are advantages and disadvantages to virtual posing. She loves the challenge of catering to different learning styles. Jess talks about placing third at her first pro show only and hour after she earned her pro card! It gave her the confidence to push forward and improve as a pro. In the whole country of Australia, there are only three Pro Cards given in a year. Jess speaks to her struggles with IBS and how it affects her preps. Because of this, she is very sensitive to carbs. She and her coach have open discussions about when the plan needs to change and when it needs to be followed. Communication is key to coaching. She always talks with a potential client on the phone before committing to coaching them. Jess explains the effect doing 12 back-to-back shows had on her and how mindfulness was the key to pulling herself out of a restrict/binge cycle. Moving into an improvement season, Jess likes to stay consistent but with less structure to help herself not fixate on the food. When in prep, she likes to do longer preps to allow for diet breaks to help her metabolism stay healthy. In her youth, Jess used to get called harsh names making fun of her thin figure, she never thought she would be know for her glutes! Jess talks about the techniques she used to grow her glutes and offers some things to avoid. It's not always about adding more weight. Work smarter not harder! Jess leaves us with advice for new competitors to find a good coach and work with them to put on muscle before prepping. For competitors on the road to pro, Jess says to be consistent and persistent. If you want to be a pro you have to act like a pro. Just don't give up! CONNECT WITH CELESTE: website: http://www.celestial.fit instagram: https://www.instagram.com/celestial_fit/ all links: http://www.celestial.fit/links.html CONNECT WITH JESS: instagram: https://www.instagram.com/jessjohnsonfitness/ business instagram: https://www.instagram.com/worldgymburleigh/ all links: https://linktr.ee/jessjohnsonfitness Time Stamps: [1:00] Introduction [2:01] Importance of mindfulness [3:25] Jess talks about her time in the Air Force [7:40] Difference between the Australian and American bodybuilding leagues [10:20] Benefits of competing in IFBB [13:00] How past experiences influence current outlook [15:05] Virtual posing classes [17:11] Jess talks about her journey to pro. [22:10] Competition structure in Australia [29:20] Feedback from pro debut [31:55] Jess talks about how her body responds in different scenarios [38:00] Knowing when to change things from your plan [40:05] prioritizing communication in a coaching relationship [45:50] Daily mindfulness habits [51:27] Red flags that you may struggle post-show [52:25] Shifting mindset from prep to improvement season [57:10] Success through consistency and taking your time [60:45] How Jess transformed her gluten [68:45] advice for new competitors and those on the road to pro CLICK HERE TO SIGN UP FOR THE FREE FOOD RELATIONSHIP COACHING SERIES CLICK HERE TO SIGN UP FOR THE FREE POST SHOW BLUES COACHING SERIES LEARN MORE AND APPLY FOR MY 5 WEEK FOOD RELATIONSHIP HEALING & DISCOVERY COACHING PROGRAM FOR OTHER FREE RESOURCES, LIVE EVENTS, AND WAYS TO WORK WITH CELESTE CLICK HERE

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