February 2023 – lil bit of fit

February 22, 2023

5 Changes That Helped Me Lose The Weight + Carnivore Diet FAQ’s

Y’all wanna know what most people get wrong when it comes to dieting in general?
Not dieting.

I remember feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, bloating, no body comp changes – THAT was my normal back in the day.

I committed every sin I’ve talked about here on the interwebs. I used to CrossFit my a$$ off hours a day 7 d/wk on 1500 calories, eating sugar & diet foods which were wrecking me mentally & physically.

I wondered why I could never recover or look “jacked” like other female athletes that weren’t working “half as hard” & eating 2x as much.

Fast forward today, my 40 yo self finally fit the puzzle pieces together & learned not to fear food, not to see it as something I had to earn or burn off & simply eat food that made me feel good.

I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, AND I eat ALOT. I avg 2000 calories most days, primarily ground beef & eggs.

You can read about how I healed my gut, quit binge eating, lost 55lbs & put my Crohn’s disease in remission via the Carnivore Diet HERE. It’ll answer your questions & hopefully give you hope to heal yours too!

Reminder, maintenance calories are how many calories we can eat in a day & maintain optimal body function without seeing any changes to muscle & fat composition. In other words, chillin like a villain.

You can swipe, save & share this post on IG here!

Not sure what to do?

I have a whole Meat & Macros EGuide in the link in my IG bio that will give you your answers! With recipes & dedicated sections to disordered eating, dieting, and reverse dieting for any diet camp!

You can book a coaching call with me! Coaching FAQs are HERE

Some things you may not want to hear:
⁃ A healthy body loses body fat & any weight you gain in the process of gaining health is weight you needed to gain.
⁃ It may take years to get the body you want going through numerous periodization cycles.
⁃ There is a cost to being a certain level of lean. That athletic body you covet just may weigh more than you think.
⁃ Unless you’re a newbie & never worked out before or dieted, fat loss takes a calorie deficit, muscle gain takes at least maintenance & more likely surplus. Pick one.

If you refuse to eat more when you need to restore your health, you have far pressing more important issues than looking good in a bikini.

Keepin it real,
Coach K

bio carnivore lilbitoffit katie kelly indiana fishers — Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

http://www.instagram.com/lil_bit_of_fit

February 20, 2023February 20, 2023

What Does 30 Grams of Protein Look Like?

Increasing your protein intake has been a challenge for many, me at one time included. A higher protein diet not only supports a lean body & muscle retention, but also improves satiety, helps with binging & overeating, increases overall calorie burn, supports recovery from exercise, & improves bone density.

How much protein do I need?
When calculating individual needs, I’ve found that 1 g of protein per pound of body weight if within normal range or goal body weight each day has worked well for those who are active and working out.

Because protein needs increase when someone is in a caloric deficit, ample protein is critical for those aiming to lose weight or body fat.

At minimum, I recommend each person aim for at least 30 grams of protein at each meal. This target is a perfect amount to help steady blood-sugar levels, reduce cravings, & support energy levels. It also helps you to reap the benefits of protein throughout the day vs cramming just one large, protein-heavy meal at the end of the day (e.g., dinner) which can hinder your digestion & sleep, making you feel crummy.

So what does 30 grams of protein look like?

Swipe, save & share this resource on IG!

To read more about how I healed my gut, stopped binge eating, put my Crohn’s in remission, & lost 55lbs via the Carnivore Diet HERE!

katie kelly fat loss advice 10 things carnivore lilbitoffit before and after photo

weight loss before and after carnivore lilbitoffit katie kelly

carnivore before and after photo katie kelly lilbitoffit life lessons fishers indiana indianapolis

oxox Coach K

Coaching, guides, & more resources here!

February 18, 2023February 18, 2023

99% of People Don’t Know About These 5 Tiny Habits That Put Fat Loss on Autopilot

My poor body image to the point I remember putting a belt around my tummy rolls in middle school under my jeans so I looked thinner. I needed to “suck it in” then maybe they’ll be nicer to me.

I remember being as young as 8 comparing my body to skinnier girls in class. I thought restriction was the only way to weight loss.

I feel your pain if my story resonates with you too.

Yes, research has concluded that a “calorie deficit” is the only way to lose fat. It is science, but we are emotional creatures & they play a huge role in our habits, which become us.

Many fitness experts & diet gurus come up with complicated diets, workout plans, & supplement stacks that require a lot of work, & frankly, are unnecessary. I know for me, if it’s not easy, I ain’t gonna do it. My time, energy, & mental real estate are too important to worry about unnecessary things.

I’m sure you’ve heard the mantras like “eat less, move more” & “no pain, no gain.” Seriously, if it sounds hard, do you think people will be more likely to stick with it?

In short, this silliness & overabundance of info out there have forced many of you to choose inaction, which isn’t helping you to move the needle forward.

Self-discipline & willpower can be weak on any given day, leading us to make bad eating decisions & eventually fail at reaching our fat loss & health goals.

Plus, we can’t deny the fact that various foods influence hunger & hormones to varying degrees — so not all calories are equal.

When I embarked on my fat loss journey, over time, I realized if I adopted a simplicity approach, I was more likely to stick with it because:

“What’s simple & attainable on a daily basis IS SUSTAINABLE.”

So I created 5 simple concept habits that require minimal effort but go a long way in making fat loss automatic — meaning you don’t have to rely on restriction, self-discipline & willpower which result in basically life sucking.

Enjoy these cheat sheets & I hope these help you on your way to SUCCESS & LOVING YOUR BODY!

If you questions about how I healed my gut & lost 55 lbs via the carnivore diet, I show you how here in a detailed personal blog on my journey !

how carnivore healed my crohn's disease and binge eating

If you need some hand holding, I’m here to listen. Coaching & resources in link in my IG bio. If you’re serious about making a real (EASY) change, would it be crazy to book a call with me?

oxox Coach K

February 16, 2023

Types Of People I Avoid For A Better Life

I know y’all can relate to these.

Which one resonates with you?

I was talking with a client today about the things that were holding her back from her weight loss goals.

As we dove into the conversation, the common denominator was the people she was surrounding herself with. Her environment was toxic & not supportive.

Sometimes it’s the energetic & emotional weight that is actually holding you guys back. That takes doing the inner work, cutting cords, & most often spending time alone to center & find clarity.

I have personally learned that sometimes it’s helpful to have empathy for some people from afar & prioritize myself.

We tell others how to treat us. We give them our user manual, make sure you’re writing that user manual from your heart.

Healthy boundaries & clear expectations/intentions help build a solid foundation to successful relationships.

Especially with ourselves!

oxox Coach K

Coaching, Resources, Guides HERE

February 7, 2023February 7, 2023

I’m 40. Happiest, Healthiest & Most fit I’ve Ever Been. Here’s How…

Imagine having one life to live, yet f*cking it up.

Yikes, right?!

I know a few things about starting over. I have done it more times than I want to admit including health problems with my Crohn’s disease, eating disorders, getting myself into debt, romantic & friendship break ups, including 2 divorces. Yup, Double Divo Club…carb toting member.

The main thing about starting over is that you are not starting from zero. It is impossible to do that, given that we are complex creatures with memory & experience.

The best way to start over is to reflect on goals, your memories & experiences, and think about what drives you, your purpose in life, your reason for living.

The change of life means changing your approach! Listening to older mentors helped me “start over” without being angry at myself.

Working out more & eating less wasn’t going to help me. Shrinking my body & punishing myself with restrictions & addictions weren’t going to help me, but changing my lifestyle & mindset to include the things that worked positively FOR ME, did.

I’m 40. Happiest, healthiest & most fit I’ve ever been & here’s how…

Biohacking Guide Here

How I Healed My Gut & Lost 55lbs Blog Guide Here

All Resources, Coaching, Guides, Discount Codes Here

oxox Coach K

February 5, 2023

Icing or The Cake?

The past couple years have felt really different, this year especially.

I told myself this year was my year. It was the year of “F*ck yeses only & no lateral moves because lateral moves don’t mean a level UP.”

My bff sent me a TikTok about cake vs icing. How we think icing is always the most important end goal & oftentimes we miss out on how good & more important the cake may be.

Both are important but it’s truly about dose & ratios & what’s appropriate for you at the moment.

It’s like wanting shredded abs (icing) but missing the more important goal of a healthy, happy, body you love (cake).

Or it can be like wanting partnership (cake) but truly wanting & deserving that partnership that sets your soul on fire (icing).

I wanted to remind y’all of something really important when it comes to any kind of relationship…& that can mean dating or partnerships, friendships, work-spouse relationship, parent-child, & that is this: I want to invite you to be the cake & to let everyone else in your life be the icing on the perfect cake that is you.

🤷‍♀️If you don’t like cake, that’s fine. Sub in pie🥧 💁🏼‍♀️Honestly, really, I’m more steak 🥩 than cake, but be the steak doesn’t have the same ring to it so here we go with be the cake 🍰

We often enter into relationships & make decisions from our codependent & people-pleasing habits with the desire for other people or bad habits to fill a gaping hole in our hearts & our lives.

You are the cake to end all cakes, everyone else is a delightful addition to your life, not the main attraction.

Commit to cakeful (or steakful) living. When you live in a space of freedom, self love, & empowerment, you allow yourself to be the icing for someone else.

Honor the people who are your icing 🧁 & the space where you are the cake 🍰 (or steak 🥩) 😉

oxox Coach K #sundaychurch

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