Sunday Church: self care, boundaries, the mess is your message

Here’s your Sunday reminder you don’t have to set yourself on fire to keep others warm. Don’t build your house to sit back & watch it burn.⁣

A phrase reminding you how important boundaries & self-care are. ⁣

Can you believe it’s mid May already???!!!!⁣

Listen, you don’t have to wait for the new year to start building again or start over.⁣

“There is an Indian proverb that says everyone is a house with 4 rooms, a physical, a mental, an emotional, & a spiritual. Most of us tend to live in 1 room most of the time but unless we go into every room everyday, even if only to keep it aired, we are not a complete person. “⁣⁣
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— Rumor Godden⁣⁣
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Don’t ignore your souls urge for solitude & adventure. ⁣

Listen to who & where it’s drawn to. Don’t question it. We tend to over complicate sht, stop doing that😆 ⁣ ⁣ Sometimes you just have to have a good laugh & fall on your face to start over again.⁣ ⁣ Sometimes it means spending time by yourself or saying fck it & going on that adventure.⁣
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Don’t build your house in other people & don’t hand them the matches. Build your own & tend to your rooms.⁣

I get life.⁣
Rooms get messy.⁣
There’s beauty in the mess.⁣
The mess is your message only you can write.⁣
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What are you doing for yourself today⬇️?⁣

Love y’all!⁣

Oxox

Coach K

#sundayvibes #sundaychurch #lifelessons #catmomlife #plantmomlife #lifeisgood #butfirstcoffee

Answers to your fat loss questions

Listen, I belonged to the “I’m working my azz off (literally) club why am I not seeing results?” for decades.⁣ ⁣

Weekends were always excuses, social time was always an excuse, Ive been good all week so I deserve this…it’s easy to make excuses. ⁣
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Happy swiping! ⁣
Answers to your fat loss questions! ⁣

Tons of cheat sheets, these are all included in my 300+ page Meat & Macros guide, by the way, which you can check out & snag in the link in my Instagram bio under Coaching FAQs!⁣


The majority of the questions asked this week were centered around not seeing body change or fat loss despite cutting food & hormone basics.⁣

Most of the time they come down to these things that you don’t want to hear. ⁣

If you keep doing what you’ve always done you will always get the same result. ⁣
You deserve to look & feel great!⁣
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You’re worth the change.⁣⁣
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Feel free to save tag & share, what’s mine is yours! I create these for you guys! You don’t have to ask my permission 💕💕 (I appreciate those of you who do🙏)⁣

Oxox Coach K⁣

Things you may need to do if you have special diet needs that may come across as rude, but are not

katie kelly lilbitoffit

“You know it’s actually rude for you not to eat their food.” or “Oh come on, one won’t hurt you.” 👉🏻Things I used to hear when I was going through my own food battles. Holidays & social functions were the worst.

On the outside we may look fine but on the inside we’re suffering.

I spent decades with food triggers, sensitivities, gut issues, constipation, bloating, G.I. bleeding, unexplained weight gain & disordered eating on top of it all.

I spent way too many years of life with social anxiety, especially challenging when dating or trying to be social.

I’m also a highly sensitive person when it comes to environments, emotions & other peoples’ energies. I like to eat alone. 

Maybe you can relate too.

I don’t shame myself for all of these things that make me different anymore. 

These are things I do & had to learn to do throughout my journey to be my healthiest. They often times are perceived as being rude for those who don’t understand special digestive needs.

The hard truth is, it’s hard to learn to love yourself for being different. And it sucks being called or thought of as rude. So let’s raise awareness on this!

Tag, save, & share freely via IG! Show this post or use the tips to help others out there who don’t understand or are struggling too💟🌈☀️🥩🥰🙏

Happy Friday y’all!! 

Oxox

A simple guide on how to eat for your workouts!

I made big mistakes in my fitness journey juggling digestive problems, disordered eating, & fueling like an athlete for performance.⁣

I remember starving myself after workouts because I thought I’d “undo” all my hard work. ⁣

I thought I’d be “toned” & have better energy but what I actually got was “skinny fat,” weak, & bloated.

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What does it take to optimize workouts?⁣⁣

▪️Adequate food quantity & proper meal timing for your workouts

▪️The RIGHT food (what you can digest & absorb efficiently mentally & physically)⁣

▪️Appropriate stimulus (WEIGHTS & cardio)⁣⁣

▪️Consistency (not perfection)⁣⁣

▪️Recovery (SLEEP & rest days)⁣⁣

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Liquids & low volume, easy to digest foods will be your best friend when it comes to IBS & IBD & eating closer to workout times.

SWIPE LEFT for all the tips to help optimize food & fitness to LOOK & FEEL like the badass you are!

Athletes have special needs:⁣⁣

🏃🏼‍♀️ An endurance athlete? You train for high-level competition. You log a lot of high intensity miles each week. For you, carb or fat & calorie needs are likely higher.⁣⁣

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💪🏼 Training as a bodybuilder? You lift weights with serious muscle growth in mind. Your protein & calorie needs are likely higher.⁣⁣

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👙 Getting ready for a fitness competition?You’re trying to drop to a single-digit body fat %. For you, carbs or fats would be lower depending on the individual & protein would be higher.⁣⁣

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Basic Generalizations:⁣⁣

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▪️Carbs & Fats are your fuel sources. If you eat carbs, they’re more appropriate for the Crossfits, Cyclebar, Orange Theory, Shred415, F45, etc. We burn a 💩ton of carbs doing high intensity activity for long periods of time. You can also fuel with fat if you’re fat adapted, I do.

▪️Eat 90-120 min prior to exercise⁣⁣, minimize added fats or fiber around workouts for digestive ease⁣. 2:1 ratio carbs to protein for traditional dieters. Ex: 50g carbs, 25g protein ⁣

▪️5am’ers training fasted, just eat a delicious carb (traditional) or fat-filled (keto or carnivore) dinner the night before.

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Leave your tips to help someone else!👇🏻⁣ I’d be happy to guide you in the right direction, link in bio to coaching FAQ’s. 

Now go crush your workout!