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!
Q: What is red light therapy? Is it worth it & something I can do at home?
A: Red Light Therapy or Photobiomodulation is what it’s called.
I had been wanting a red light therapy device for months. Finally ordered a portable one for my home from @emrtekinc – IN LOVE! I’ve been using it for about 7 months.
They were also kind enough to give y’all a discount code for 20% off: Lilbitoffit20
I’ve been using it once or twice a day for 15-20 minutes typically when I eat breakfast. Pete 🐈⬛ loves it too! It’s soothing.
I simply sit in front of it. I don’t use goggles.
I noticed changes in my skin, digestion, & energy 2 weeks after I started using. Less skin discoloration, more youthful appearance, digestion & gut health are seamless. I feel happier too!
I also found I seem to maintain my weight much easier on the same food routine with less longer, higher intensity activity workouts.
These are just a few of the many benefits photobiomodulation can provide.
Benefits:
* Reduces oxidative stress
* Reduces inflammation & joint pain
* Increases muscle recovery
* Increases collagen production & tightens skin
* Reduces fine lines & wrinkles
* Increases hair growth
* Increases overall energy & vitality
* Increases wound healing, great for skin conditions
* Improves memory & vision quality
* Increases testosterone production
* Improves sleep & can aid fat loss
Take it or leave it, here’s the info, don’t be afraid to try it out! You never know if things can work or not for you if you don’t give them a chance!
#redlighttherapy
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where’s 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
here. Confessions of another dirty bathroom photo.
Confessions of another bathroom photo…
I made some big decisions lately.
I’m going down part time in radiology. This is my last full-time week & I booked a legacy photo shoot for my 40th in August.
I read a past journalist entry this morning dated October of 2020.
It read, “My coworkers & I were going thru our schedules & I had a gut check moment. I’ve had 3, THREE whole days off in 2 months.”
My reaction, “WTF, Katie! You have a problem.”
I’ve confided in y’all about how I have an addictive personality.
I was never addicted to 1 thing. I discovered thru therapy I was addicted to filling voids.
It’s a hard shot to swallow. Most truth bombs are.
I reflected on my journey this mornin & gave gratitude for how far I’ve come. And I hope y’all can do the same. Be proud of yourselves!
My addictions were similar shades.
Mornings writing with Pete (and coffee, of course)
I’ve been all 50 shades & shapes & sizes of fugged up, mentally & physically. They affected all my relationships.
Like the memes…
𝗠𝘆 𝘁𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁 𝗮𝘀𝗸𝗲𝗱 𝗺𝗲: what do we say when we feel like this? 𝗠𝗲: you coulda had a bad bitch? 𝗧𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁: NO.
Quoting @lizzobeeating seems like a positive life decision for me at this point
You?
My biggest fear used to be gaining weight.
Now, I’ve quickly discovered my biggest fear is missing out on life & working my life away.
I enjoy coaching y’all, writing, speaking, networking with my community, nurturing relationships, & helping others more at this season in my life than trading my time for money.
I want to spend as much time with my mom & dad, my friends & family as I can, making as many memories as I can. Loving the sh*t out of this life, squeezing every drop.
That’s my true wealth.
I hope I gave y’all a laugh, & let you know that it’s OK. We are always 1 decision away from a completely different life.
“Addiction is an attempt to regulate a nervous system chronically stuck in fight or flight.
Addiction is an attempt to escape from feeling a pain and emptiness that runs to the core of a persons being.
Addiction is a form of self abuse. When we are abused or emotionally neglected as children, we can become our own abuser. It’s all we know. Our brains seek to repeat the familiar.
Addiction is the result of not having childhood co-regulation. An inability to self sooth. A lack of healthy ways to cope.
Addiction is the result of witnessing things that were scary, overwhelming, or downright terrifying without having a safe adult to help you understand them.
Addiction is the childhood LACK OF EMOTIONAL CONNECTION, manifested.
Addiction is an attempt to silence the “dark” thoughts that re-play (like a broken record) the voice of the critical parent.
Addiction is the result of a society’s greatest lie: that says some people aren’t lovable, worthy, or valuable.
Addiction is SHAME. And it’s usually a shame that was never that persons to carry.
Addiction causes a person to engage in survival based behaviors they wouldn’t otherwise engage in like: deception, abuse, theft, or betrayal.
Addiction is a slow spiritual death that no human being consciously chooses.”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Q: “I’m trying to work calories up but I don’t feel hungry. I know I need to but I am petrified to gain weight because I only feel noticed when I’m skinny.”
Note what you said here: you fear weight gain because you only FEEL NOTICED when you’re a certain size.
The “health” I was constantly congratulated for: -weight loss -thinness -self control / dieting -exercising for calories burnt -a lower number on the scale -a lower number on my pants -*looking* healthy The health I rarely was congratulated for: -weight gain -acknowledging disordered eating -quitting dieting -exercising for body and mental health -ditching the scale -going up in size -*being* healthy External validation is like a drug. When you’re told how great you’re doing, how “healthy” you are, it feels like a high. Internal validation is like a daily vitamin. When you tell yourself it’s ok, that your health is not defined by what you thought it was, & it feels like comfort.
Let that sink in.
Eating more food can be uncomfortable, mentally & physically. It’s a mind fxck. Especially if you struggle with digestive issues like IBD, IBS, Celiac, etc. Especially when we’re told to eat less & do more.
The majority of my clients fall into this category. We need to reverse diet & heal before we even think about a cut.
It may take being strategic about the types of food you choose to aid in digestion, nourishment, & get those calories up so you can go on being a bada$$.
Things we work on if this is the case: ⁃ choosing lower volume foods to help get calories in if you have problems with feeling too full like adding fat butter/tallow/or bacon fat ⁃ choosing higher fat meat ⁃ choosing softer meat like seafood, ground meat, & shredded meat vs steaks & roasts ⁃ eating smaller more frequent meals, not fasting, being more active ⁃ protein shakes
Now repeat after me, WELL-FED HUMANS CHANGE THE WORLD!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I’ve talked about my CrossFit boobs plenty times before. I also grew up ashamed of my cellulite & stretch marks. I love & live in bralettes. They’re functional & more comfortable. I giggled as I tried on “real bras” for a boudoir shoot.
My biggest fears used to be getting fat & failure. I was ashamed to show my body in any way shape or form. I always wore a T-shirt over my bathing suit. I hated my legs.
Ya know what I learned? I earned my cellulite & stretch marks. My boobs may not be the size I’d like but my arms & shoulders are pretty spectacular. Hey, at least I got a handful
It used to really bother me being smaller. I felt being petite I looked like a child.
I’m grateful at 40 to have finally learned to love & celebrate the skin I’m in & show it proudly. I can’t wait till my next #boudoir shoot in August!
SWIPE for some hard truths about cellulite, stretch marks, social media & body image you may need to hear.
I’d love for you guys to share these with somebody else who needs to read them too!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Cringe: can’t you just give me a meal plan & tell me what to do?
I can but is that truly gonna change what you’re telling yourself?
Take fans of opposite teams, you’re going to get 2 different stories during a game depending on their perspective, right?!
Huge correlation between happiness & health. Happier people naturally make better food/lifestyle choices. Happier people also tell themselves a different story.
So how do we find your happy?
That’s what I’m here to help you discover. It’s not just about macros, workouts, & diets. There’s more to nutrition & helping someone gain their health back than prescribing a meal plan.
The one ability the most successful people & clients possess is the ability to forgive themselves, learn, & pivot.
A meat based or “Carnivore” lifestyle works for me! This is one of my meal prep staples. Airfryer #meatbars are LIFE! Recipe here!
I feel the root of most people’s unhappiness comes from unmet perceived expectations of society.
Social media for example: wonderful connection & education tool but can also be a dagger in someone’s heart & perception of themselves.
We confuse success & happiness. Really they’re 2 different things. The richest people in the world can be the most miserable.
The poorest can be the most content & happy. It’s all about your thoughts, perception, & the reality you create for yourself.
Happiness is knowing how to navigate through challenging times. That’s what we’re here for, to teach you
Flipping the script as I say.
I talked about gratitude showers a couple days ago, I don’t care what you have to do to get yourself in a more positive mindset, fucking do it.
I personally go on an abundance rampage.
Its where I tell myself out loud how beautiful I am, how abundant my life is, how grateful I am for every single thing no matter how minuscule. Instantly I’m in a better mood.
Get rid of the what if‘s & I should‘s. Quit shoulding on yourself. Get to a place of forgiveness & acceptance. That’s contentment.
Just like in business, done is better than perfect. What you think you want, or what you think will happen may not be the thing that you need right now. You still need to take action, however, to move the needle forward.
The Universe is in control & it gives you what you need. It also gives you what you attract, so the energy you put out is very important.
Who and what do you want to attract?
You always end up where you’re supposed to be & it always turns out better than what you thought in the end.
No one can take away what you put in your mind. Create your own reality. The greatest prison is the one you create in your own mind.
To me, I’m living in a castle. I have the healthiest happiest body ever. I am the most beautiful girl in the world. I am surrounded by the most magnificent people. My life is joyous and fulfilling. I’m rich in so many ways more than just monetary in nature.
That’s the story I tell myself. Am I all of these things? Who knows. Does it matter? Fuck no.
All that matters is what I think.
If you see your life as a list of achievements, titles, & what you look like — you’re missing the meaning of life.
You’re not being present & you’re not enjoying the journey of the story writing & connecting with others.
You don’t live, goals, you live the journey.
Katie Kelly, @lil_bit_of_fit
Stop being a victim in your story. Be the hero.
Exercise:
I want you to write down 3 things that if you did them each week would bring you a deep sense of happiness.
It could be working out. It could be spending time with loved ones. It could be creating things. It could be teaching your kids something or taking care of the household. It could be spending time outside in nature, in the sunshine. Reading a book by the pool. It could be writing Blogs. It can be anything.
That’s where you start and you build from there. One brick at a time.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Stress really is a killer. It affects your physical, mental, emotional, & spiritual health.
“How do I lose the belly fat?” – a question I receive almost every day.
Often times this comes down to you doing WAY too much. More is not always better.
What you should be doing! Morning chat with Coach K!
Stress & belly fat are absolutely connected, we cannot address one without the other. I never realized the stress I was putting on my body with poor habits & a negative mindset.
They affected both my aesthetic & health goals.
Tips: 1. Manage your Emotions Thoughts become things. Our brains don’t know the difference of whether an event actually happened or if we only imagined it. The physiological reaction is exactly the same.
If you don’t learn how to navigate, mitigate, & work on your emotional fitness – you’re fighting a losing battle regardless of whether you have the perfect diet or not.
2. Calories & food matter. Eat in a MILD calorie deficit while maximizing nutrients. Cut the fake diet food. EAT YOUR MEAT. The better quality the food, the easier it is to stay satiated & nourished with minimal digestive distress. You’ll also have less sweet cravings, more stable energy, & mental clarity sticking with meat & healthy fats vs carb centric meals.
3. Walk! It lowers cortisol, helps manage stress, burns calories, reduces hunger & cravings, aids in digestion & mental clarity/happiness.
4. Sleep! Even if exercise & diet are perfect, without quality sleep, it is extremely difficult to function at your best & lose body fat. Sufficient sleep means less hunger, cravings, balanced hormones, & a better mood. Not to mention you’re more likely NOT to eat like an a*hole when you’re rested.
5. Lift weights! Y’all you have to build the body first. Under eating paired with chronic stress & excess cardio will lead you to what we call skinny fat.
When it comes to losing fat, “emotional fitness” will always be your 1st priory, followed by sleep, movement, & eating in a way that HELPS not hinder fat loss.
New Facebook Community Support Group Coaching is a go!!!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Listen Linda, I dieted A LOT & did a ton of cardio in my teens, 20s, & early 30s.
I had never back squatted or even fathomed stepping into a squat rack until my early 30s.
I did pump classes and ran until my a$$ fell off, literally.
When I started CrossFit I gained about 10 pounds of muscle. I hated it. I didn’t like the scale creeping past a certain number I had in my head that I thought made me worthy and beautiful.
I was afraid to eat anything, carbs especially. Everything hurt my gut. I followed whatever diet Insta famous Sally was doing or my favorite CrossFit athlete.
Tried to eat Paleo forever because that was the CrossFit thing. Everything besides meat that is on the Paleo diet I cannot digest because of my Crohn’s disease. Dumb
My sleep was terrible. Cortisol was jacked up. I never rested. I worked out 2-3 hours a day.
It’s taken me almost 40 years to find my sweet spot & the physique you guys see you today. It took me a decade to build muscle & look like I actually worked out.
I was 160lbs at my heaviest at 5’1. I’m now around 105-107lbs at 40 yrs old & 3 years on the carnivore diet. I am also med free and my Crohn’s disease is in remission .
Stop saying you’re too old, or you don’t have time, or it’s too late to make a change. Unless you’re freakin dead, you have time.
The biggest shift you can make is your mindset and the belief that you can achieve whatever you want to.
Swipe for a list of truths you may or may not wanna hear, but they’ll change your perspective. Save & share on IG!
What would you add to that list so we can build an Army of well-fed humans & a stronger community?
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I used to plan big binges on purpose. They were a high. I believed that if I could “get it out of my system” & cultivate enough shame, I would “get my sh*t together.”
It didn’t work. No change ever came from me shaming myself when I kept reliving the same story.
I realized I was hungry all the time – from under eating, eating too many carbs, sugar, & gut trigger foods. The Carnivore way of eating saved my life in more ways than one. Not only did it heal my disordered eating & put my Crohn’s in remission, it helped me find more purpose in my life. You see I was hungry in a much different way than just food.
I realized my worth & my mess was my message. That if I kept my mind busy, fed my soul, & stoked my hunger in more ways than one, I had more enjoyment & satisfaction, not just in my belly, but in my whole life. Somewhere as a kid between farm chores, playing with my little ponies & my 1st diet, I lost the simple enjoyment of my body, my food, & just being me.
Don’t underestimate the value of having purpose & simply staying busy. Tasks & movement engage our bodies & brains to redirect in more positive ways. They offer a sense of structure & boundaries that give comfort to most abstainers when it comes to food/sugar addiction. Along with eating enough food to fuel my body, this was one of the most useful tools in recovery.
Most days, especially when my emotions feel ginormous & suffocating, I create a “to do” list of things to execute during my day.
(I freaking love lists, how bout you?)
It gives me a sense of control, direction, & inner peace.
For a busy bee like me, there is grounding in the “doing,” especially for those of us who have to keep our minds busy.
During times when my disordered eating & binge eating were at their worst, I found correlation in the times when I was bored, restricting more food, eating more carbs, &/or lacked a sense of purpose.
Ways I redirected away from binging: Coffee with a friend, drink more water Go for a walk, get out in nature, sun Go to CrossFit or a group fitness class Clean & purge my home Design something for social media Write a blog, read, listen to a podcast Go for drive & listen to music Color
Until I reached my weight “safe place” or “set point,” my body was still hungry & not losing body fat even on Carnivore. I wasn’t underweight, but my body did not feel safe. It was hard to sense fullness & true hunger. I gained 15lbs when I started Carnivore 3 years ago. It took me a year to heal, adapt, & lose fat. I’m now 20lbs lighter, maintaining my weight eating 2,000+ calories/day.
When I allowed my body to heal & gain the weight it needed to restore my health, a switch went off & I felt capable of eating foods I knew I needed, in amounts I needed without feeling fear. For those of us with a disordered eating history & one of chronic restriction/exercise abuse, safety is everything. Your body decides when you’re ready & recovered.
Your set point & maintenance ranges are not static, like your body & LIFE, they’ll shift & change over time. Genetics, medical history, dieting history, training modalities, food needs/preferences, digestion, body goals, etc will all differ.
Live your life & listen to your gut.
So maybe the question you should be asking is “How do I start satisfying my hunger living a life of purpose authentic to me?” vs “How do I stop binge eating?”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
For me, I have a solid success routine foundation already in check. They are the big rocks like sleep, hydration, eating foods that suit you, being an active individual of life, at least 10K steps a day at least. You should have one too!
When you’re wanting to progress the needle forward or pursue different body goals, experimenting & switching things up will provide valuable information to base adjustments.
I truly believe I maintain a leaner physique utilizing a few simple techniques. They provide mild metabolic stressors that have helped boost my fat loss. A reminder these won’t do anything if you do not have the basics nailed down, FIRST.
⁃ Fasted workouts ⁃ Intermittent fasting ⁃ Infrared sauna: got mine off amazon ⁃ Red light therapy & getting in the sun: I use an EMR Tek light, here Discount Code: lilbitoffit20 ⁃ Cryo or cold baths ⁃ Fat Cycling ⁃ Protein Cycling ⁃ Sleep as much as possible (this is not a new concept)
You don’t have to do all of these at the same time, experiment and see how switching one or two of these things up affects your fat loss goals.
These are strategies we craft together in your success protocol as clients.
The things that helped me lean out the most were intermittent fasting, fasted workouts, throwing OMAD in there every once in a while, quality SLEEP, & fat cycling.
Everyone is different!
We can get you set up with your success protocol, too.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
