Confessions from a former sick, overweight, broke bitch who had no fucking idea what cadence meant. [๐๐ช. ๐๐ต ๐ฎ๐ฆ. ๐]
I remember hearing someone say cadence for the first time in a mastermind. I sat there as the tidal wave of shame washed over me.
I thought, โI have no fucking idea what that means. I donโt belong here. Iโm not as โgoodโ as these people.โ
Anyone else experience this feeling of shame? Feeling they should know something or be at a particular point in life & not be there?
๐๐๐๐๐ง๐๐ ๐ช๐ด ๐ต๐ฉ๐ฆ ๐ง๐ญ๐ฐ๐ธ ๐ฐ๐ณ ๐ณ๐ฉ๐บ๐ต๐ฉ๐ฎ ๐ฐ๐ง ๐ฆ๐ท๐ฆ๐ฏ๐ต๐ด, ๐ฐ๐ณ ๐ต๐ฉ๐ฆ ๐ต๐ช๐ฎ๐ช๐ฏ๐จ ๐ฐ๐ณ ๐ด๐ฑ๐ข๐ค๐ช๐ฏ๐จ ๐ข๐ต ๐ธ๐ฉ๐ช๐ค๐ฉ ๐ฆ๐ท๐ฆ๐ฏ๐ต๐ด & ๐ข๐ค๐ต๐ช๐ฐ๐ฏ๐ด ๐ฉ๐ข๐ฑ๐ฑ๐ฆ๐ฏ.
In my own words, I would say cadence is the lattice (or path) by which we live life.
Everyone has a cadence in their life.
Two questions that PING๐ฅ punched me in the gut:
๐โIs my cadence life-giving or is it exhausting?โ
๐โDoes it allow me to flourish & thrive or does it leave me overwhelmed?โ
Commanding your cadenceโฆ
brings chaos into order
turns hopes into habits
provides flexibility within structure
is critical to choose the reality of your life.
This is the beauty: you get to choose the cadence of your life. No one gets to choose it for you.
As you begin to do this & be intentional & live this way, what you will find is there’s actually an optimalcadence for you.
There are elements that allow you to find the optimal cadence for your own life. Every priority or event has its own optimal cadence (flow/priority of importance/repeatability).
For example, brushing your teeth is a cadence that needs to be more frequent. If you’re going a week without brushing your teeth, we have problems.
Eating & sleeping WELL & working out (SHOULD BE) top priority cadences effortlessly repeated, because they make us our healthiest, happiest, best selves, which transitions into every facet of our lives.
Then there are other shades of cadence that are less frequent: Visiting family or friends across the country or things like indulging in a luxurious vacation.
They’re both priorities.
They both matter, but the optimal cadence for them is different.
A second point is that everyone’s individual cadence is unique to them, just like diets, workouts, relationships, movies, etc.
Each of us has different temperaments, needs, preferences, love languages, etc โ wirings.
Some of you might be morning people like me. Early birds. I am a morning person. I love it when it’s dark & quiet. I love watching the sun come up. I get most of my channeled messages and ideas early in the morning while walking. Some people hate that.
Some people are night owls & they produce their best work late at night after everybody’s asleep.
Sometimes work obligations can affect your optimal cadence. For some folks & families, especially people who work in healthcare or sales/business who travel a lot, they might have an on-call schedule or crazy work schedule.
In this case, your optimal cadence as a human or family might have to look different because you know on a weekend you’re not going to get friends & family time. You’re going to have to prioritize that differently earlier in the week to ensure you have time with your kids & spouse & friends because of the fact that your on call schedule or travel is going to be disruptive.
Lastly, every season can have a different optimal cadence.
Right now, Iโm healthy & strong living in maintenance, focused on longevity & just being happy.
I havenโt had a Crohnโs flare in four years since changing my diet & lifestyle. [๐ธ๐ฉ๐ช๐ค๐ฉ ๐ ๐ฅ๐ฐ๐ค๐ถ๐ฎ๐ฆ๐ฏ๐ต๐ฆ๐ฅ ๐ช๐ฏ ๐ข ๐ฃ๐ญ๐ฐ๐จ๐ช๐ฏ ๐ต๐ฉ๐ฆ ๐ญ๐ช๐ฏ๐ฌ ๐ช๐ฏ ๐ฎ๐บ ๐๐ฏ๐ด๐ต๐ข๐จ๐ณ๐ข๐ฎ ๐ฃ๐ช๐ฐ & ๐ฉ๐ช๐จ๐ฉ๐ญ๐ช๐จ๐ฉ๐ต๐ด, ๐ซ๐ถ๐ด๐ต ๐ง๐ฐ๐ณ ๐บ๐ฐ๐ถ, ๐ต๐ฐ ๐ฉ๐ฆ๐ญ๐ฑ ๐ข๐ฏ๐บ๐ฐ๐ฏ๐ฆ ๐ฐ๐ถ๐ต ๐ต๐ฉ๐ฆ๐ณ๐ฆ ๐ด๐ต๐ณ๐ถ๐จ๐จ๐ญ๐ช๐ฏ๐จ ๐ธ๐ช๐ต๐ฉ ๐ธ๐ฆ๐ช๐จ๐ฉ๐ต ๐ญ๐ฐ๐ด๐ด, ๐จ๐ถ๐ต๐ช๐ด๐ด๐ถ๐ฆ๐ด, & ๐ข ๐ฑ๐ฐ๐ฐ๐ณ ๐ณ๐ฆ๐ญ๐ข๐ต๐ช๐ฐ๐ฏ๐ด๐ฉ๐ช๐ฑ ๐ธ๐ช๐ต๐ฉ ๐ง๐ฐ๐ฐ๐ฅ & ๐ฃ๐ฐ๐ฅ๐บ ๐ช๐ฎ๐ข๐จ๐ฆ.] You can find that here
There was a time I was very sick, very broke, very lonely, & I had to adjust my life to heal those parts of myself.
There was a time I was a competitive CrossFit athlete & had to eat & live differently.
There was a time I was training for a photo shoot in a fat loss cut & had to eat & live differently.
There was a time I was severely in debt, had no idea what my purpose in life was & I lived differently then, too.
All these seasons were confusing & hard as fuck & came with their own sets of lessons, pros & cons.
One idea as you’re beginning to think through cadences in your own life can be to study others around you.
Especially those that you admire or have learned from ahead of you in life.
Remember the truth, you choose the cadence of your life. No one can give it to you. You get to choose.
I’m going to share a few of my personal cadences. I posted my bulletproof daily routine on IG to help yโall see how I prioritize my life so that you can create your own success, routine. You can find that here
These are just examples, this isn’t to say it’s for you, because again, your cadence is unique to you. Hopefully some of the ones I’m sharing here can help you think about things differently in your life.
My cadences are:
Gratitude, Positive Affirmations, & a Walk first thing in the morning. They help me align physically & mentally for my day. They put my mental filter, my heart filter, & my physical filter for the day in the right place.
Right after that I sit in silence or listen to a nourishing podcast while I eat my meaty breakfast in front of my red light. Then I use my infrared sauna. (All resources, guides, products, & discount codes are here in the link in my IG bio)
Sitting in silence after having slept & walking are some of the best processing times for me contemplating what has happened & contemplating what’s ahead.
After the work day, I mentally recap what I did well & what I could do better. I also give thanks for doing my best & remind myself that I live by the Four Agreements by Don Miguel Ruiz.
P. S. read that book.
[๐๐จ๐ณ๐ฆ๐ฆ๐ฎ๐ฆ๐ฏ๐ต๐ด: ๐๐ฆ ๐๐ฎ๐ฑ๐ฆ๐ค๐ค๐ข๐ฃ๐ญ๐ฆ ๐๐ช๐ต๐ฉ ๐ ๐ฐ๐ถ๐ณ ๐๐ฐ๐ณ๐ฅ, ๐๐ฐ๐ฏ’๐ต ๐๐ข๐ฌ๐ฆ ๐๐ฏ๐บ๐ต๐ฉ๐ช๐ฏ๐จ ๐๐ฆ๐ณ๐ด๐ฐ๐ฏ๐ข๐ญ๐ญ๐บ, ๐๐ฐ๐ฏ’๐ต ๐๐ข๐ฌ๐ฆ ๐๐ด๐ด๐ถ๐ฎ๐ฑ๐ต๐ช๐ฐ๐ฏ๐ด. ๐๐ญ๐ธ๐ข๐บ๐ด๐๐ฐ ๐ ๐ฐ๐ถ๐ณ ๐๐ฆ๐ด๐ต.]
I also write & create every day.
I eat well & move my body every day.
I pray & give gratitude every single day.
I touch base with my family & close circle every week.
I challenge myself & do something new &/or put myself in a different environment every week.
I make saving & investing my time, energy, & money wisely a daily game so that itโs fun & easy for me so that I have more financial & personal wealth.
Notice thereโs different timings we talked earlier about different priorities that have different optimal cadences, & that’s what structure here shows.
With structure comes freedom & flexibility because youโre strong in your foundation & what you believe & stand for.
It’s not overly complicated. You don’t have to have it all perfect at once. You just need to start. For me, there’s daily, weekly, monthly, quarterly, bi-annual, & annual cadences.
Why is commanding your cadence so critical to choose & create the reality of your life?
The first is commanding your cadence facilitates your habits. Habits are some of the most powerful elements of our life. There was a Duke researcher in 2006, who did this large study around habits. What he found was that greater than 40% of the actions that we take in a single day are out of habit.
Think about that for a secondโฆGREATER than 40% of the actions you take are out of habit! You do them by default.
You did them because you did them before. When you command your cadence, you facilitate your habits.
The second point about why commanding your cadence is critical is it protects your priorities.
Life comes at us. Life circumstances inevitably will derail us.
If we don’t have a cadence, we’re going to become aimless. We’re going to drift off course from our purpose. You can be listless in life but having command of your cadence actually serves you to get back on track towards your purpose.
Hereโs a couple application questions to think about this weekend & into this next week:
๐What priority in my life do I need to command its cadence?
๐Who do I admire in life that I can learn one new cadence from?
As you reflect on those questions, begin to take command of your cadence. When you do, you will begin to live life on purpose. Your body will change for the better, your relationships will change for the better, your finances will change for the better, your sense of inner peace & health will change for the better.
As you become purpose driven, you will live a more FULL & MEANINGFUL life. Remember, you are in control of your cadences in life. What are you going to choose?
oxox Coach K
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 familyโs 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, Crohnโs 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