Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
I remember taking this picture & being scared shxtless. Because I was vulnerably showing my body & opening myself to criticism. (Emotional inflammation)…how emotional & energetic inflammation are holding you back!
I made a LOT of changes in my mid to late 30s. I am now 40 & feel Im the healthiest & happiest I’ve ever been.
Doesn’t mean I wasn’t kicked in the face a few times & f*cked up more than I wanna admit along the ride but the most important thing I can tell you is to learn the lessons!
People think they’re too old to change things and begin again. It’s never too late.
Once I made internal health my priority, emotional & physical inflammation all but disappeared.
It may look different than what your neighbor does or your favorite influencer does but you have to do what works for you.
Friendly reminder:
You’re never too old & it’s never too late to choose again. You have 1 body & 1 life — MAKE IT MATTER.
I remember getting anxiety when I thought I’d miss a workout due to travel or work because I couldn’t get to a gym. Then the C-word hit in 2020 & rocked our worlds right?!
Tips on how I optimize workouts at home, work, & travel creating a more peaceful, successful, abundant, strong af life!
Workout 1st thing in the morning. Have a success routine nailed down. Walk after meals, set an alarm every 20-30 minutes to get up & walk around, take stairs, & park further away. Add a weighted vest to your routines!
Get movement & steps in while your food cooks, down time at work, make walking especially outside your meditation! Sometimes I do a mini workout with bodyweight or dumbbells while my meat air frys. I keep dumbbells, yoga mat, resistance bands, & a suspension set at work in the cabinet. I don’t sit much & walk around as much as possible.
If you’re 1 that travels often, have pre-packed bags with essentials ready to grab & go with workout gear & snacks. Book hotels with a fitness center, fridge/kitchens, & or near parks/trails.
I keep an overnight bag with me at all times. Travel with my barbell & bumper weights in my trunk. I keep a bag of my bands, dumbbells, trx, weighted vest, etc in my car. I got all mine from Amazon.
I lay clothes out for the next day & set my coffee on auto brew. It speeds up the process & gets me pumped to get sh*t done! YouTube & Google are wonderful resources for workouts. They have apps that generate workouts for you too. Do your own life admin!
Have ready to go meals or snacks. I keep string cheese, packets of tuna, hard boiled eggs, ready bacon just in case & I don’t have time to go to the store. Rotisserie chickens on the go are BAE!
I have a whole Biohacking/Anti-aging guide HERE complete with all the products & supplements that keep me looking/feeling my best!
You can ready more about my carnivore, weight loss, & gut healing story to help answer all your questions HERE!
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, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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
She told me, “Once I lose the weight I know I’ll find the right guy & the right job because I’ll be happier & more confident.”
I felt her emotion in my soul, that was me at one time, too.
I thought as long as I shrunk myself to the smallest version possible I would, then & only then, finally be happy in the depths of my disordered eating & abusive relationship with myself.
Somehow I convinced myself by controlling my body, I held the power.
Guess what? Life kicked me in the face repeatedly.
However, despite the painful experiences of sickness, mental/physical heaviness of being obese, pain of living with Crohn’s, failed relationship & everything in between – I gained awareness.
I learned about communication, humility, compassion, empathy, self love, pride, proper nourishment, fitness, mindset, purpose, & the true meaning of wealth & happines.
I had one job I hated so much I wanted to cry every morning. I resigned after 2 months because I was miserable. I felt like the biggest failure & fell into a depression.
I didn’t know my purpose or what the f*ck I was supposed to be doing with my life. I didn’t know how to become the best version of myself.
I dove head first into researching & learning from resources & mentors such as The Secret, Abraham Hicks, Lacy Phillips @tobemagnetic , Bob Proctor, Wayne Dyer, Napoleon Hill, Dr. Joe Dispenza & more!
I learned about how I was wired, to embrace & accept myself thru researching my enneagram, astrology, human design, & Myers Briggs.
I learned that the statement, “I’ll be happier when”… – was total bullsh*t.
So if you take anything from this post, please read these slides in their entirety. I promise you they will change your life!
9 Devastatingly Painful Experiences That Transformed My Life
1. Realizing I forced control & that following my heart was all that mattered.
It’s challenging to wrap your mind around getting quiet & doing less, doing what you love, & releasing the need to control or make sense of things are the secrets to having & experiencing everything we want. The Universe/God/Angels/Guides/whatever you believe give us exactly what we ask for & vibrate at. It just may not be in the form or ways that we anticipated. I found I was rejecting many of my manifestations & desires because they did not come to me in the people, places, things, & forms I THOUGHT they would come packaged as. Painfully humbling realization to say the least. I let my head control my decisions from what other people & society told me was “right” & “true.” Which I found were full of falsities, filters, facades, ill ego & were draining.
2. Realizing society lies & simply doing me unlocked the doors to manifesting.
I committed to learning & accepting more about myself, other people, & this world. Sources that opened my eyes: The teachings of Bob Proctor, The Secret, Lacy Phillips, Wayne Dyer, Abraham Hicks, Mike Dooley & his books Infinite Possibilities & Manifesting Change, & The Magic of Manifesting Series by Ryuu Shinohara. I now simply focus on feeling, allowing, & receiving whatever it is that I want in whatever form the Universe gives to me & feels right in my heart. I release questioning the who, what, why, & how. I know I can have whatever I want simply because I decide it is so which also takes action & intention. Release societies beliefs & rules on constructs on timelines, shoulds, love, work, relationships, wealth, health, money, success, etc. Live in the NOW. Your answers lie there.
3. Battling obesity & disordered eating.
By the time I was in the 7th grade, I weighed 160lbs at barely 5ft. My disordered eating & poor relationship with food & self started at the age of 8. I hated my thighs, my tummy, flabby back, & love handles.
I missed out on a lot of memories, parties, & wonderful experiences because I was that person who was too attached to their eating disorder, body dysmorphia, & f*cked up routine. My mental & physical health suffered. My relationships suffered.
Losing weight, finding a diet & lifestyle (carnivore & lifting) that worked for me, getting fit & strong helped me get a healthier body & boosted my confidence. It’s the reason I have success habits & a routine today to be my best self.
4. Realizing I create my reality.
I discovered 2 secrets that changed my life instantly:
belief systems
abundance mindset Work on the 2, & you’ll be an invincible force.
I discovered that negative belief systems created a negative life. And that wasn’t acceptable anymore.
Until I recognized negative patterns & changed my self-talk, I was constantly settling & walking around as a watered-down, half-assed version of myself. If your inner chatter is negative, how can you do something amazing on the outside?
Same with an abundance mindset — there is enough for all of us to thrive & be successful.
5. Quitting my job.
It’s hands down one of the scariest & best decisions I’ve ever made. I had a job I hated every single day. It was in a cath lab. I had anxiety, my health was suffering because of stress & I was miserable. My relationship at the time suffered too. They both were extremely toxic environments I knew I had to gtf out of.
This season led to some of the most painful & wonderful discoveries of my life – moving, making my own schedule, CrossFit & nutrition coaching, learning to leap with faith.
I cannot even think of going back to one traditional 9–5 job now & having somebody else control my life.
My standard of living has improved. I’m happier, have more time, & earn more. I learn new sh*t every day.
6. Going thru divorces & dates.
I can’t even begin to describe the feelings of failure & shame as an overachiever & people pleaser enduring not one but TWO divorces & numerous failed relationships.
I didn’t even know how to date after my first divorce at 27 years old. But with each year & each shade of relationship, I discovered more & more about myself, other people, love languages, & communication. That relationships were here for reasons, maybe only a season, a more extended period of time &/or everything in between & that was ok.
I learned what worked well for me, what didn’t, how to communicate more efficiently, how to be happy alone & mold into the human I am today.
I now experience life & people with joy & curiosity. I live by The Four Agreements & don’t take anything personally. I learned to release people with a loving heart.
7. Forgiving my past.
It’s messy to come from a life of trauma & bullying. It leads to a part of you being affected deep in your subconscious.
Even today, it pops up from time to time, but I’m able to navigate thru it successfully. It turned me into a people pleaser, enabler, & over achiever which made me feel I always had to me more than what I was or something different.
Huge piece of advice…forgive everyone who’s hurt you directly or indirectly — family, friends, strangers. Hate is poison. I’m free of worry, blame, anger, resentment, shame.
Thinking of this gives me peace & makes me feel I have more control over my life & confidence I can shape however I want to. Every day is magic!
8. Writing vulnerably online.
I started my IG over 10+ years ago simply sharing my fitness journey. Today, I write online to share all my life lessons & secrets about anything that might benefit someone out there.
It changed my life forever. It gave me a voice, confidence, purpose, mediums to be of service, a side business that I’m proud of & so much more!
“Giving is the secret of abundance.” — Sivananda
It’s also something I enjoy doing immensely, so I’m grateful every day that I get the opportunity to serve. There’s not a single day I haven’t written about it in gratitude.
It’s also wonderful reflection & therapy for me too. So thank you for allowing me to add value to your lives!
9. Practicing the power of love.
So let’s talk about the power of negativity. You look at a friend having fun & you feel jealous. You think you’re not as good & focus on what you do not have. That’s a sad way to live, you know? Instead, what if you use the power of love everywhere — starting with yourself? Give yourself love via affirmations & become an energy of love to spread everywhere else.
How can you love someone else when your own cup is empty? This is why so many relationships are hollow. Time & physicality do not determine the success of a relationship. Intimacy, openness, acceptance, & being able to evolve beside one another, do. Love starts from you, & only then can it reach others.
“Keep love in your heart. A life without it is like a sunless garden when the flowers are dead.”- Oscar Wilde
I appreciate all y’all who take the time for me too to read & hold space❤️
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, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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
“I forgot to eat.” “I need to restrict more.” Things you will never hear me say now. Years ago, I wore my ability to restrict food like a badge. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open driving.
You can read more about my struggle & how I healed my disordered eating, gut issues, & dropped 55lbs here in this blog!
There were workouts I thought I was gonna pass out. Blood pressure was super low, like 80/58. I remember the doctor saying do you feel lightheaded often? A woman messaged me & stated she didn’t “think” she was restricting food but still binge eating. She noticed the more she controlled what she was eating & the LESS she ate consistently, the less hungry she felt. She didn’t understand how eating more food would help. So I put it this way… Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Starving animals gorge themselves. Nourished animals eat till they’re comfortably satisfied. Which one do you wanna be? A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. #bingeeating is another survival mechanism. This is why females eating below their BMR or at a low body fat don’t have a period, you’re commonly constipated, digestion slows, you’re cold & lack energy. Your hormones & systems down regulate to compensate. Other Common Symptoms:
Irritability
No sex drive
Increase in belly fat
Chronic fatigue/soreness
Malabsorption, gut inflammation
Increase in binge eating, etc Tips:
Eat enough food to fuel your body. 2-3 meals/d
Stop over exercising/over caffeinating/negative self talk/overly fasting
SLEEP! HYDRATE!
Get trigger foods out of your home. Eat more meat & eggs, less processed food, more natural whole food
Stay busy! Get accountability. Eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware your body is in need of nourishment. I hope this helps! Oxox Coach K
Join me & my digital family here on IG if this post resonated with you! Tons of free content to help you live your best!
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, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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
As I was creating these for you today, I recalled how scary & powerless it felt to not truly know when I was full.
For me, I was less troubled by feeling when I was actually hungry. But the fullness thing & binge eating were out of control at one point.
It took time. And a lot of learning about how my body worked, why it happened, the foods I needed to eat, the foods I needed to release, & forgiveness.
The MOST significant thing I do to keep fullness signals regular is to not get to the point I’m “hangry” & starving. I stick to a meat-based diet. Carbs & sugar are addictive drugs for me. Huge triggers & hard to portion control.
Most of my clients are emotional eaters.
I understand that it is really hard to break that cycle & there is a good reason for this.
This is because you haven’t figured out how to deal with those emotions or behaviors that lead to overeating or binge eating.
I have been there myself & understand. It takes time, there is no quick fix, but in the end you will be in control & see food as fuel rather than reward or punishment.
Sending you lots of hugs & I hope this post helps! Share it & let me know if this resonates with you too!
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 & Brand Growth 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
5 years ago, I wrote a journal entry about my ongoing struggle with Crohn’s disease, binge eating, unhealthy addiction to exercise, & poor body image.
I detailed longstanding struggle with my seemingly endless appetite & f*cked up addiction to stuffing huge amounts of food in my face, struggling with gut flares & drowning in a black cloud of self loathing & frustration.
I had no “cures” as of yet, but I was now out of the closet getting REAL with living in a “haunted house.”
Since writing that entry, I chose to turn that pain into something constructive. I created a community here simply sharing my life in hopes of helping others living a similar nightmare.
I wrote a super informative blog on my healing & carnivore story here that will answer the majority of your questions what I went through transitioning & how I healed via a meat based, “carnivore” lifestyle.
I’ve received hundreds of messages asking about the journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.
Living decades with these devils on my shoulders since the age of 8, I’ve learned a lot.
After going “carnivore” with diet & changing my perspective on health & fitness, I never binge & am healthier than ever at 40 years old & med free in remission. I want the same for you.
How did I crack the code? Brain dumped as many resources as I could in this blog for you.
First, I stopped looking outside myself for solutions, online & advice from friends, doctors, & latest fads. Instead, I decided to compassionately look inward & get curious on what life & fitness meant to me.
I started observing myself to understand my thoughts & actions.
I found without exception, I binged in response to 3 different situations that left me hungry physically & mentally:
When “restricting” & trying to eat like everyone else instead of ME
When avoiding an emotion or lacking purpose
When neglecting my own pleasure & needs
My priorities now are: Great food in the form of animal based nutrition — quality sleep & exercise — simple joy & inner peace.
I’ve learned to consider fitness a lifestyle I love, not a chore.
A CHAMPION means to be someone that loves the work of becoming one more than the idea of becoming one.
Hope these tips help you! Feel free to swipe, tag, save, & share any post of mine on IG freely! That’s all that I ask of you is to share anything that has helped you or will help someone else! What’s mine is yours!
***Disclaimer: This is in no way, shape, or form medical advice, I am simply sharing what has helped me***
You could have picked a bunch of other people to follow & allow influence into your lives, but you chose me. Thank you for giving me a platform & portals to share with you my thoughts, experiences, & life through my lens. Thank you for being my most incredible supporters & being part of my digital family. Cheers to many more years of health, happiness, abundance, community, & choosing to live life on our own terms!
