Month: January 2022

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Yesterday’s magic is today’s science

Yesterday’s magic is today’s science.

What you think is magic may just be science that you don’t quite understand yet.

Stay with me here…

I’ll relate this to all of those quick fixes you think were magic, for example:

cutting carbs

slashing calories

choosing a specific diet camp

Changing your morning routine & adopting a more positive mindset…

…yesterday you may have thought these were magic when in reality it all comes down to:

science

how your body works

the power of your thoughts

how your behaviors & habits are wired & learned

the impact of your past on your present & how you choose to move forward

The point of this post is to do your own life admin. Be a forever student, be open to learning new things & experimenting fearlessly. 

Stop relying on other people to tell you what to do without learning why things work and why they don’t and why you are making the choices and thinking the thoughts of your every day. 

You have all the answers you need.

I’ll leave you with this…

…when we lose our intuition to listen to ourselves & allow ourselves to become lost in information & what everyone else is doing — we lose everything.

You can hire the best coaches, teachers, doctors etc, but if you don’t learn from yourself, learn to trust, & stop worrying about what other people think of you or your decisions — you’re allowing other people to live your lives for you.

Tough love ❤️ 

Oxox

Coach K

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Full body workout routine plus the top tips that helped me lose the most weight

Q: I only have 2-3 days to work out a week? Any tips on workouts I can do? And what changes helped you lose the most weight? ➡️Swipe, save, tag & share!⁣
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Here’s a very basic but solid full body program example if you’re planning on resistance training & working out 2-3 d/wk.⁣
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You don’t need to make training overly complicated nor do you have to excessively do cardio & HIIT. Stick to walking & basic movements focusing on getting stronger with each of them.⁣
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Most of us want to save time & get in & out of the gym as quick as possible without sacrificing workout efficacy.⁣
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I put 2 exercises back to back to make 3 simple super sets. Aim to do each super set for 4 sets of 8-12 reps – slowly with good form. ⁣
Form always 1st before adding more weight to prevent injury.⁣
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Take 1-2 minute rest between sets in order to ensure adequate recovery.⁣
I know this is the hardest part for some of you, including myself. It’s hard to beat the crossfitter out of you when you’re focusing on bodybuilding. 😂 🏋🏼‍♀️⁣
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Gradually increase weights each week. If you’re consistent, you can switch up your workout after 4-6 weeks. ⁣
No one says you have to switch up your workout if this is working for you either. Go your own way as with everything in Food, Fitness, & Life. ⁣


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If you’re looking for a step by step plan to lose weight, actually keep it off, & improve gut issues &/or emotional issues with food, apply for a consultation in the link in my IG bio. ⁣
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Can’t afford coaching?⁣
I created a 354 page guide that will teach you anything you need to know about meat, macros, & getting the body you deserve❤️ Also in the link in my bio👩🏼‍💻📲⁣ link here

Oxox Coach K

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Sunday ponderings and the intimacy of being alone

The intimacy of being by yourself isn’t intimacy most can grasp or understand. The silence & how your energy isn’t affected by anything else is a sense of peace & freedom like no other. 

Embracing who you are when no one is looking & not worrying about what other people think of you. I realized actually how much I loved myself, how I’m my own best friend via swimming in the intimacy of being by myself. 

And that has allowed me a happiness, sense of joy & openness to receive as well as give on a level I never thought it was possible. #sundaymorningview #sundayponderings

Cheers to the final day of my 4, 12 hour shifts in a row. Dear baby Jesus I see light at the end of the tunnel 🙏 💀 ⚡️ 

I wanna hear your Sunday ponderings below. I know some of these you guys will relate to. I hope you laugh. 

Laughter is the best medicine ❤️ but most of all I hope it gets you thinking & appreciating your journey & the person you are becoming!👇

  • I Love a fun Texter. Like throw some GIFs in there. You can never have too many emojis. Sprinkle a lil video or audio messages every now & then. But don’t blow up my phone all day. Instant anxiety for the responder in me.
  • Life hack. If you use your weekends building the life & the person you want you won’t have to spend your weekends trying to escape reality.
  • Whatever you are not changing you are choosing. Read that again.
  • Are you making the decision because it’s what you truly want or because you fear something else? Maybe even something better? But the fear of the unknown is outweighing what your gut & heart are trying to tell you.
  • Don’t let loneliness make you reconnect with toxic people. You wouldn’t drink poison just because you’re thirsty.
  • Delete, unfollow, block, unfriend, erase, & disconnect from anyone & anything that robs you of your peace, love, & happiness.  On social media & in real life. You don’t need to be around people & things not on your level & don’t appreciate your value.
  • It’s not your job to fix & detox people. It is your job to detox the part of you that relates to the toxicity & what needs fixed. 
  • If you’re going thru hell keep going because why would you want to stop there?

Love y’all & wishing you the happiest of Sundays! Oxoxo Coach K

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Carnivore Zero Carb Beef Bread Recipe

Try this beefy one out! Carnivore Beef Bread!

Found this recipe at ash-eats.com

I’ve had ground chicken carnivore bread, ground pork bread & the PSMF Bread, but as far as taste & digestibility for me (I’m sensitive to egg white powder in the PSMF bread & pork) this one is my fav if you like a higher calorie, higher fat hearty “bread” option.

Sometimes you just wanna bite into a sammy ya know?!

INGREDIENTS

8 Eggs 

1lb 85% Ground Beef

1/4C Grass-fed ghee (or butter)

1.5 tsp Sea salt

EQUIPMENT

9×5 Bread pan

Blender or food processor

Hand mixer

MACROS PER WHOLE LOAF

Fat: 184g

Carbs: 0g

Protein: 128g

Calories: 2,168

Swipe away for full directions, save, tag, & share this post with your fellow beef lovin carnivores!

It’s gluten free, zero carb, lowfodmap, low fiber, low lectin, crohns, IBS, IBD friendly as long as you’re not dairy & egg intolerant. 

You can make this lower in fat by using leaner ground beef, less butter or ghee, or less or no egg yolks. Dunno how it’ll turn out but they’re ideas, experiment! Try bacon fat or other fat of choice if you can’t do butter or ghee. Switch up your ground meat for variety! 

Have fun & enjoy!!

oxox Coach K

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When life is too much and passing by too quickly this is what you need to do

I scrolled past a post on Pinterest that read “Put yourself at the top of your to-do list & watch how everything falls into place.”

I realized the past month I was not living this. I realized I was working wayyyy too much. Which isn’t anything new. 👀 🤦‍♀️

 But I was almost in tears the other day. I had a conversation with myself. I said, “Katie you are abundant & rich in so many ways but you are really f*cking poor in time. How do you truly want to live & what do you need to remove?”

Freedom & time are everything to me.

I found myself frustrated, getting angry at things I wouldn’t normally get angry about. 

But I’m also grateful for this contrast for showing me what I enjoy & what I don’t like about my current situation. 

That’s where I find my answers, I learn everything the hard way.😂

I resigned from the VA last week. After a few months, it was way too much on my plate, I didn’t have the time they deserved, & frustrating me more than making me happy.  

— That’s when I know I have to cut cords.

Is it just me or does it feel like life is on super speed? Like where da fugg did the past 3 years go? 

I realize I am working the majority of my days…either in radiology, content creation, client calls, coaching, business odds & ends, interviews, podcasts, videos, etc…

You know those notifications your phone sends about Screen Time 👀 well mine pretty much says b*tch do you ever not work?

I’m super happy right now with life y’all.

I realized today I don’t have any complaints & I don’t have anything in my life that I know I can’t change.

I just let life unfold. I don’t complicate things anymore. Especially things like relationships (or lack of 😄) & controlling my body.

If life has been passing by quickly & a bit much for you too, here’s your permission to chill & cut the cords you need to cut.

You don’t always have to be a human doing, don’t forget to be a human simply being.

You can’t open doors to people & opportunities if you don’t leave space in your life & schedule to receive.

I wanna check in with y’all too. How are you doing

Oxox Coach K #saturdaymorningview 

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If doctors had told me years ago they didn’t know what was wrong with me it would’ve saved me years of suffering

@mikhailapeterson made a post today about how much time & suffering would’ve been saved if doctors would’ve just told us they didn’t know what was wrong & we were gonna have to figure it out for ourselves.

I wasn’t diagnosed with Crohn’s until 2018. I was 35 years old. I had lived 35 years with doctors telling me to eat more fruits, vegetables, & fiber when those were the exact things basically killing me. 

Eating nothing but meat was frowned upon & frankly considered f*cked up & a shade of disordered eating, which is not. It saved me.

If you told me 2 yrs ago I could eat this many calories (2,000/d) & be happy, & maintain this level of leanness & health, I would’ve told you you were full of sh*t.

I understand what y’all are goin thru trying to figure out what food & fitness will give you the feeling & body you’re seeking. I know what it feels like to not know what to eat. I included my symptoms & a list of trigger foods along with all the many shapes & sizes of my 55lb weight loss journey in this post to help you.

I also understand what it feels like to not have the money to invest in someone to help you, which is why I created a 354 page Meat & Macros guide which you can find in the link in my IG bio at a reduced price because I want to help as many people out there as possible.

I simply want to remind you to listen to your gut, to your intuition & don’t be afraid to go against the grain, literally & figuratively if it feels right to you.

I love you guys & wish you the happiest of Fridays! ❤️

Oxox⁣

Coach K 

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How long will it take me to lose 30 pounds?

THE question everyone asks when they go to start a diet… “How long is it gonna take?”

I know you hate hearing “it depends” but there’s really no other answer for it.

Typically, if you are a smaller individual with less body weight to lose, lower in body fat%, it should take a lil longer to lose the same amount of total weight as someone who has more weight & body fat to lose.

In general terms, I would recommend a rate of weight loss of 0.4-0.8% total bodyweight per week. 

Any slower, people get discouraged, any faster it’s hard to adhere & sustain plus you run the risk of losing lean body mass. We want to maintain as much lean muscle as possible when dieting. 

Ain’t nobody wanna be #skinnyfat & be running around with a pancake booty.

Also, your story and history matter. Any “coach” that slashes your calories or prescribes macros without reviewing your history and current starting point you may wanna rethink. 

Just had this exact conversation with a Consultation client this week. Her coach slashed her calories to 1500 without educating her what her true maintenance calories should be & what time frame was appropriate for her diet.

My client thought 1500 was her maintenance calories at 5’10, working out five days a week and this is what she should be eating for life🤯 

Your coach should also explain & go over how to properly reverse out of your diet & what it means to periodize your nutrition properly to get the body you desire.

Feel free to save, tag, and share this post with your friends.

I go through different examples of how long it would possibly take you to lose 30 pounds and two different stories that may sound similar to yours. 

Swipe through y’all!

Peace love and meat 🥩 

Oxox 

Coach K

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I used to be hungry all the time: what I learned about hunger

Confessions of another dirty bathroom photo…

I ate 63g of carbs yesterday.

I used to be hungry all the time.

I hate sharing my food.

Other things I don’t share are toothbrushes & wieners but those stories probly aren’t IG appropriate & sure to spark conversations that’ll go down the gutter rather quickly.

Been throwin in some 2 a days the last couple weeks on days I have evenings free to experiment. Been craving carbs after my workouts in the evenings, so I honor my body & listen to her. My carbs of choice are rice cakes, easily tracked, portable, & don’t typically cause gut issues in moderation with my Crohn’s disease & autoimmune needs. Quantity varies, I am able to moderate these now. So far so good.

They help me with recovery, lower my cortisol, & help me sleep. Transparently sharing my experiences – go your own way. I stick to meat & eggs for everything else, rice cakes only post workout after an evening WOD with the 5:30 crew. I don’t crave them when I don’t need them. Rest days & days I stick to my morning workouts I don’t want them. Proud of my body & mind for supporting me in intuitive, nurturing ways compared to my self sabotaging self years ago.

Went back to CrossFit & Beats class more regularly. I realized how much more enjoyable & effective my workouts are with community. Being more social was a 2022 intention of mine, Its fed my soul & stoked my hunger in more ways than one & got me thinkin…

I remember being hungry all the time even after a huge meal, I still wanted dessert. I noticed my friends were able to eat smaller portions & be satisfied. I felt ashamed. As I aged & became more self aware, a sense of amazement & awakening crept over me…  

Did this mean that the bottomless hunger I felt wasn’t physical hunger after all? Could I sit down at a meal & push away my plate, full & satisfied, without the urge to overeat?

I could, but only after I figured out that I wasn’t only hungry for food. I was hungry for enjoyment & satisfaction, & not just in my belly, but in my whole life.

Somewhere as a kid, between farm chores, playing with My Little Ponies & going on my first diet, I lost track of the idea that I was allowed to enjoy my body, my food, & just being alive. I decided that always feeling hungry & vaguely dissatisfied was part of growing up.

I had to learn the bigger lesson – that hunger isn’t simply about filling our bellies, but about something deeper: a hunger for connection, enjoyment, & love.

From my own experience & awakening of learning to feel full, body & heart, I hope you find ways to satisfy your inner hunger. To be continued in another post at some time, let this be a conversation starter with yourself.

oxox Coach K

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Should I do cardio before or after lifting? How can I lose fat and gain muscle? Things you may not want to hear…

Love yourself enough to go after your goal physique.⁣
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In many cases this may mean doing the exact opposite of what you think you need to do. ⁣
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Swipe for reminders answering some of your questions the past couple days.⁣
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Losing weight will neither make you a stronger, healthier, more acceptable human nor a happier person. ⁣
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To answer your questions of “Should I do cardio before or after weights?” and “How do I train for better performance for my competition or race AND lose body fat?”⁣
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If your goal is to BUILD muscle, strength & have better performance, we want to be doing resistance training when we have our best ability to perform well & that means eating like it too.⁣
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That means your cardio session before lifting or constant worrying about burning more calories is the exact OPPOSITE of your goal of better performance, building muscle, & getting stronger.⁣
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You don’t want to deplete your energy systems by doing excess cardio before lifting if your goal is to get strong, perform well, & lift as efficiently as you can.⁣
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Building muscle & getting stronger are hard af. Why would you want to purposely make it more difficult?⁣
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Also, losing body fat & building muscle are 2 different goals. Commit to one, eat & train like you mean it.⁣
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So take away…⁣
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Love yourself enough to do the things you need to do to optimally crush your goals. Be clear on your goal & execute.⁣
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Lfg. ⁣
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Oxox Coach K

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How many calories should I be eating?

“How many calories do you eat?” “How many calories should I eat?”

Fabulous question & one that is unique for you. Just because your neighbor eats a certain amount of calories or follows a certain diet or just because I do doesn’t mean it’s correct for you.

Lemme explain…

The number of calories someone requires to maintain their bodyweight is unique & specific to them. Therefore, just because 2 people are the same height, weight, age & gender, doesn’t mean they should consume the same amount of energy (which is calories) per day.

Daily caloric requirements are influenced by many factors including these & swipe for cheat sheets!⬇️

▪️ Occupation (active vs sedentary)

▪️ Training frequency & intensity

▪️ Recent dieting history (metabolic adaptation, disordered eating, etc)

▪️ NEAT levels outside of work (walking for ex)

▪️ Diet quality, thermic effect of food (whole foods vs highly-processed)

▪️ Overall health & hormone status

▪️ Sleep Quality, Stress

▪️ How much muscle you have

It’s a matter of perspective. What you think is “alotta calories” is highly subjective, as different people will have different interpretations of what they consider to be “alotta food.”

Also, macro requirements will depend on the individual as well, everyone has a different threshold of energy & macro ratios of which they thrive. 

Pay more attention to the below vs hyperfocusing on numbers:

▪️ Energy availability is in a great position to optimize health, performance & recovery

▪️ Your diet includes whole foods highly bioavailable & packed with essential nutrient requirements

▪️ Your relationship with food is healthy, hunger & satiation cues are on point

Enjoy the cheat sheets, experiment, & have fun! Don’t be afraid to eat!

You got this! How many calories are you crushing? 🦾🥩