katieokelly2 – Page 27 – lil bit of fit

January 3, 2022

Mindset Monday, photodump, & thoughts on New Year, New me

Made slutty eggs yesterday. Worked 26+ hrs over the weekend 💀🏥 Crushed over 8 hrs of sleep last night.

Photo dump of meals I enjoyed & glimpses into my day if y’all give a 💩. Hope they help you in whatever way you need.

Thank you to all that is holy for blessing me with a day off. I have the crud just like everyone else.

Feeling much better. I thought to myself…I don’t get sick much…even being in the trenches every single day. If I do it’s like 2-3 days & I’m all better.

I’ll admit I’m not a softy when it comes to pain or getting sick, this Farmer’s daughter can take a f*ckin beatin. Right mom & dad?! 😂

Rub some dirt in it you’ll be fine.

I feel society has changed & as a whole has become soft & uber sensitive to everything. Whatever, you can hate me for that comment but I feel a lot of us need to toughen up a lil bit.

I know a huge part of my quick recoveries are via:

➡️A relentless, diligent work ethic & abundance mindset 🧠

➡️A nourishing diet🥩

➡️Daily success habits: gratitude, walking, CrossFit, lifting, red light therapy, infrared sauna, self care🏋🏼‍♀️

Infrared Sauna from Amazon, Red light from Emrtek

Feeling much better today thanks to Beyoncé, my home infrared sauna. Named her that because she hawt🔥🙃

My red light from @emr_tek is named Reba. Because she’s red & Reba McEntire has red hair…that is my dad‘s favorite country music singer btw.

Making changes don’t have to be hard. It takes cultivating a routine every day to build a new lifestyle for yourself.

We have to stop with the quick fixes. The whole January new year new me bullsh*t drives me crazy.

Go into it with the intention of building a better life for yourself because you deserve to be a human thriving not just surviving.

I’m proud of all of you who are warriors & stepping foot into the gym maybe for the 1st time

or doing a home workout for the 1st time

or trying Carnivore for the 1st time

or whatever positive change you want, but remember to stick with it for longer than 2 wks or a month.

I’m rooting for you!!

Food: slutty eggs, airfryer scallops, #meatbars 90 ground beef

Fit tracker: @fitbit sense on amazon favorites list

Red light: @emrtekinc Code: lilbitoffit30 for 30% off

Sauna: @amazon on Amazon favorites

Airfryer: Instant Vortex 6qt on amazon favorites

January 2, 2022

How to beat sugar cravings and food boredom

What I have to say may piss some of you off, and that’s OK.

I hear this question a LOT.

I asked you guys what you were struggling with & these were the biggies: What can I do to beat the sugar cravings? And the “I’m bored with my food.”

And I get it, I’ve been there too, & I’ve also realized when I tend to crave things like this it’s because my life & body are out of balance.

⠀So here’s the thing…there’s not just 1 reason why sugar cravings take over. It really could be a number of things, but these are the ones that are worth taking a look at first:

• Under eating, over exercising, overly fasting

• Unbalanced blood sugar

• Too many processed carbs & sugar

• Malnutrition

• Too little sleep

• Not drinking enough water

• Unmanaged stress / emotional eating

• Bad habits

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When you start to become more aware & mindful about what’s causing your cravings & you start linking them to your lifestyle or daily choices, you can start to reset your body & strive for more balance in these areas, to help ease your cravings.

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For me, not getting good, restful sleep is a huge trigger for cravings as well as Crohn’s flares.

Swipe through, I promise the cravings will get better the more you build a foundation on consistency & fueling your body & mind with nutrient dense foods like all the delicious meats & nourishing positive thoughts!

Oxox

Coach K

January 2, 2022December 20, 2022

Amazon portable infrared sauna review!

Review of my new portable infrared sauna from @amazon!!!

I never realized how much better I felt simply getting in a good sweat & relaxation until I started using infrared saunas.

Benefits👇

Decreased inflammation & water retention

Better/quicker recovery from my workouts

Mental clarity

Better skin (it’s better now at 39 than it ever was in my 20s)

Less joint pain

Just a feeling of lightness, detox, & happiness

I’ve made them a part of my success routine!

Y’all success habits are the true secrets which really aren’t secrets, that help maintain health & a certain physique.

For me, I just wanna take care, love, & rock this meat sack the best I can & share my story book & life along the way.

Love y’all!

It’s 167 degrees up in hereya!!

Keep it hot 🔥 😉 💧

Link to sauna on Amazon favorites list, link in IG bio. Also in highlights under “ThingsI❤️”

Links:

Supplement & Product PDF Guide

The greatest lesson I ever learned and the secret to happiness

I really don’t care if 1 or 1,000+ people read my posts. I didn’t always start out with this mindset tho. There was a time I saw myself as insignificant if a larger number of people didn’t “like” things I shared daily.

The greatest lesson I ever learned was advice given to a bellboy in 1922 on how to be happy in life by Albert Einstein.

I mean isn’t that what we all are searching for? I’d tell you you’re full of sh*t if you said no.

Tis the time of the top 9.

I’m always surprised by what comes up. It’s crazy to see what the digital world views as your top 9 “most important” posts of the year.

These were mine.

So back to the Einstein thing & message of this post…

The story goes that has Einstein was exiting his hotel in Tokyo, a bellhop came up to deliver something & instead of giving him a monetary tip, Einstein handed him 2 pieces of paper.

On the 1st he scribbled what has now been termed Einstein‘s theory of happiness:

“A calm & modest life brings more happiness than the pursuit of success combined with constant restlessness.”

I took this advice to heart & this is how I strive to live my life.

I am happy because I don’t want anything from anyone.

I know money is just energy & there is always abundance.

Achievements & productivity don’t define me & titles really don’t mean anything in the grand scheme of things.

Everything I do is in the name of growth, love, & Joy.

I realized when I lived life simply doing things I loved with enjoyment, the time passed by effortlessly & the things that were meant for me found me & I was always provided for.

You may be sitting there thinking this may be Pollyanna but may I remind you on that second piece of paper he handed to the bellhop:

“Where there’s a will there’s a way.”

Triggered?

Let this be the kick in the a$$ if you needed it.

You’re welcome.

Oxox Coach K

Go on witcher bad self, Albert.

#topnine

January 1, 2022

My not so New Years resolutions, the carnivore diet, and what you should do instead

I’ve talked about how I choose a word every year. I choose a word I desire to embrace & embody. This year, & it also, now, being the start of #worldcarnivoremonth – I feel maybe it should be BEEF 🥩🐮🦾😜

2 years “carnivore” & a lifetime to go. #bodybybeef #Merica

The word I choose helps me to make decisions, to think, to feel, to BE the essence of that word in every facet of my life. I have learned over 39 trips around the sun in this lifetime to be my own accountability partner, my own best friend, my own favorite – my most important love.

I learned to love my body because it is the longest commitment & only forever home I’ll ever have.

I learned to love my weirdness, my mind, my heart, & my spirit because it makes me, ME. And nobody else can look like me or BE ME. Same for you.

I can’t believe I’ll be 40 this year, I remember when I thought 25 was old, then 30 was old, & now it seems 40 is the new 20. I can tell ya I feel a whole helluva lot better as an almost 40 something than my 20 year old self.

My journey has been both pleasure & pain. I’m sure yours has been too. I understand.

I hear you, see you, support you.

I’m right beside you unpacking & packing those bags sippin on that cup of coffee or cocktail, pick your poison.

I’m not writing this post today, on 1-1-2022, to tell you what to do, or to tell you I have all the answers to whatever you want to change or troubles you, but I am writing this to tell you that you can do it. I’m writing this to tell you that I believe in you.

I used to pick 5-10 new goals each year. I realized a singular day on the 1st of the year, setting goals like I was “supposed to” never turned me magically into Superwoman. It didn’t magically give me the health I wanted, the body, the career, the money, the friends, the love I desired.

I was still the same ole weird lil creature that I am, still overwhelmed with trying to change too much all at once, still “shoulding” all over myself. Still lost in all the information & society’s expectations.

Within a month or so, I failed or fell off the wagon & had to start over.

Smaller.

With lower expectations.

Shrinking myself.

F*ck that sh*t.

I’ve told y’all before, you can’t live a BIG, full, ABUNDANT life on an empty tank.

For a few years, I gave up on resolutions entirely. Then, I discovered the book, “One Word” & it changed my perspective. Instead of a sh*t ton of goals, I set intentions to embody 1 goal, 1 word, & that worked a lot better.

That concept is using your word as a theme for your year.

My word for this year is ‘Abundance.’ My word for last year was ‘Joy.’ Other words I’ve used were peace, growth, & grace.

I challenge you to simply glance at the year ahead & choose a word you’d like to embody as a pillar & map of growth.

Quick annoucement to my baby carnivores & people wanting to try a meat-based diet, my group coaching is open & ready to welcome you with open arms. Coaching FAQ’s in link in IG bio and HERE

You can always dm me and don’t forget to sign up for our email list HERE

oxox

Happy New Year! LFG!

Forever your biggest fan,

Coach K

#carnivorediet #carnivoreguide #lowcarbdiet #carnivorefatloss #animalbasednutrition #meatbaseddiet #carnivorewomen #ketocarnivore #ketodiet #carnivoreketo #ketomacros #carnivoretransformation #carnivorecoach #animalbaseddiet #carnivoreathlete #lchfdiet ⁣#resetdiet #autoimmunediet #crohnsdiet #fitmoms #strongmoms #lowcarbreset #losebellyfat #fatlosstips #crossfitgirls #girlswholift #carnivoretips

December 31, 2021

New Years resolutions and habits to bring into 2022.

➡️How bout them Boilers? 🏈 💛🖤🤍 #btfu

➡️I slept until almost 7. Our patient numbers in the ER are insane. Grateful for a day off right meow.🐱

➡️I Googled #fengshui for the new year yesterday & they said to wear red or yellow underwear for good luck 🤷‍♀️🍀🩲 contemplating buying some😄 although I really hate wearing underwear. Jus sayin. I know I’m not the only one, don’t lie.

➡️Set routines not resolutions for the new year. You have to BE the lifestyle & the person you want. Routines will get you there, vapid resolutions with no true intention or action will not.

➡️Figured out how to keep Pete from waking me up when I don’t have to get up early. Set my auto brew on the coffee pot maker till later. ☕️ 🐈‍⬛ He hates it when I work on my computer in the mornings. He’s a Snuggle bug.

Holy sh*t tomorrow is a new year. I know they say as you get older time flies by, they ain’t kiddin. We’re only here for a short blip.

Simply sharing things on my mind & heart this mornin. Swipe through for lessons I wished I’d learned earlier & “That Girl” habits to bring into 2022.

I just want to thank y’all for your love, your kindness, your dedication to yourselves to learn & grow & do that with me, here.

Click photo for all the slides and life lessons!!

I promise the time that we spend here together is never wasted & I’m grateful for each & everyone of you!

To all my past, present, & future digital family, I love you guys!

Let’s have us a year 🎉 🥩 🥂

Eat the meat. Go to the f*ckin gym. Be kind. Don’t be a d*ck.

Oxox

Sorta sweet, Sorta Beth Dutton

✌️ Coach K

December 30, 2021

Why you binge, have carb cravings, and self sabotage on weekends. What to do instead and carnivore tips

Raise your hand if weekend eating is your nemesis & you feel you just can’t shake the carb cravings🤚⁣ I understand it’s a problem at work too! Especially around the holidays.

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I was this person for years. “I’ll start my diet on Monday. I already ruined my day, might as well eat what I want”…sound familiar?⁣

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Or the, “I had a stressful week or I was good all week so I deserve this.” mentality.⁣

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Chasing fitness goals doesn’t mean you can’t go out & have a good time, but for many of us we’re stuck in this disordered, scarcity mindset constantly set on replay.⁣

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The biggest shift to make if you want to start winning your weekends & kicking your food/sugar addiction is to deal with your inner baggage & change the way you talk & think of yourself. ⁣

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On carnivore especially, make sure you’re eating enough food to support optimal body function & your goals. These are called your maintenance calories.

Hydrate, often times we’re thirsty not hungry. Take your electrolytes. Cut the artificial sweeteners.

Keep your mind busy. The answer is always walk. Boredom & stress are huge triggers to emotionally eating.

Make sure you’re eating enough protein & fat! Not only do we need fat for healthy hormones & protein for lean muscle mass & tissue building, they help keep you satiated too.

Once you remove the carbs & sugar I promise the easier it becomes & less cravings you will have.

I’m gonna say it again…if you constantly restrict food all week & constantly tell yourself that, well, I f*ck up every weekend…guess what? You’re never gonna become the person or have the health & body your desire because you’ve told yourself you’re a f*ck up.⁣

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Do you really want to stay a slave to food addiction, disordered eating, & “I’ll start my diet on Monday?”⁣

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I get it, I did it to. But there comes a time you get fed up enough you decide to make a different choice. You’re not alone.⁣

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Swipe through, let me know if these resonate with you!⁣ Share this post freely with your friends! Post: https://www.instagram.com/p/CYG6wb7O331/?utm_medium=copy_link

Tap for IG post with all the cheat sheets!!

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Share your struggles, tips, & experiences with your fellow warriors below 👇 ⁣

December 18, 2021December 18, 2021

Money, Love, Abundance, & End of the Year Reflections that Make You Think…

For Christmas last year I gave away alcohol & money as gifts. Merry Christmas ⁣
Probly do the same this year. Why lie?

I also bought my family Christmas Eve dinner – which was @doordash of all the delicious wings from @tpindyi69 Twin Peaks because that the only place open & none of us wanted to cook.

Just thought I’d not bullshxt around & put that out there
We had the best Christmas ever simply because we were together.

End of the year reflections & intentions…⁣
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Do you know I had never had a Christmas before that where I hadn’t worried about money?⁣

There was a time I didn’t know if I’d have enough money to buy eggs & I lived out of my office.⁣
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Last year was the 1st year I had enough money that I didn’t have to worry about it.

There was a time I could’ve told you how to sneak into every pool & hotel to snag free breakfast to save money.

Brand name clothes were not something I could align funds for. Goodwill, Walmart, second hand & the discount rack, bishes.

In college, I stayed home while my sorority sisters went out shopping.

Self confidence, vibrancy, energy, mindset, frequency & self-awareness were not things in my consciousness at the time.

I viewed money as a bad thing, something I had to work really really hard for & always felt there was never enough. And if I wasn’t saving every penny, that made me a bad person.

I came from a middle class world. We didn’t dare leave lights on, waste food, buy “unnecessary things”, or be caught not working or doing chores because that was viewed as being lazy.

From childhood I thought love was earned thru accomplishments, productivity, & what you looked like.

I felt I was never good enough to attain the life, love & wealth – things that other, luckier more affluent people had.

Totally mind fxcked me for decades. I’m grateful now to have healed to the point of peaceful evolution & gratitude.

The holidays are hard on people. I get you.

The New Year is like some imaginary clean slate that people think on January 1 everything will be different when they truly have the opportunity to clean the slate any day they want.

I paid off more than $43,000 in debt last year — in a damn pandemic.⁣ Dunno how. I had faith that I could & let the Universe take care of the rest.
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I paid off all my credit cards, a consolidation loan I was paying $730 a month on for 3 years. I purchased a new vehicle, finally restored my credit & spent money on the things that brought me joy without apology.⁣
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This post really isn’t about money but I needed to write this stuff out & just give thanks for this point in my life. Maybe you can relate too.
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I realized I’m my own best friend. I love being alone but I’m never lonely. I don’t need anyone else to complete me — I am complete. I am ready to finally let an aligned special someone in if it’s the right time.
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The past 2 years have been painful as hell too, probably 2 of the most painful & biggest roller coasters I’ve been on in my 39 years – in every facet of my life.⁣
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I’ve had to swallow my ego more times than all the shots on my 21st birthday y’all
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Every year I reflect on what I’ve been thru & what I could do better. ⁣
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I come up with a motto & a word to symbolize intentions for my next year. ⁣
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My motto for 2021 was:
“Wherever I go, there I am.”⁣
⁣Still is.

2022 is:
“The wheel turns.”

Because wherever I go I will choose to make the most of it & cultivate a life & environment that brings me joy. I will honor my changes, emotions, needs & evolve as I need to.⁣
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I will have purpose, impact, & I will serve to the best of my abilities.⁣
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My word for 2021:
JOY.⁣
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I promise to still live with JOY.⁣

My word for 2022:
Abundance.
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So I’ll raise my glass w/y’all, cheers!

Happy Saturday from the VA btw and GO COLTS! Headed to the game after my shift

What’s you word for 2022?

oxox Coach K

December 11, 2021

Why Digestion Matters & How It Can Affect Weight Loss: symptoms, triggers, and supplements

Why digestion matters & how to properly take digestive enzymes!

⁣Eating trigger foods, even when I transitioned to carnivore caused a lot of inflammation. I discovered some animal-based foods like pork, pork rinds, PSMF bread, & turkey caused water retention, constipation, weight gain, & poor digestion.

Enzymes significantly helped! I don’t have a gallbladder either, fyi.

I created an entire supplement guide just for you!

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I really had no idea the application of digestive enzymes or how vastly different foods affected digestion early on in my journey.⁣

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Enzymes play an essential role in physiological processes throughout the body. Natural digestive enzymes, such as lipase, amylase, & protease, aid in breaking down fats, proteins, & carbs.

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First & foremost, if you’re experiencing chronic problems, go get tested, see your doctor, practitioner, or qualified coach. Stop ignoring the root causes.

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The best time to take your enzymes is right before, or right as you start eating. When in doubt, check the label. Usually anywhere from 10-20 minutes right before you eat is ideal.⁣

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Most of us lack stomach acid. We don’t slow down when we chew our food, we’re always in get sh*t done mode & this is the 1st step in the digestion process. ⁣

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EXAMPLES OF COMMON SUPPS & TIMING:⁣

💊BETAINE HCL &/or ACV: increase stomach acid to breakdown down macros, especially proteins & fats. Take prior to eating.⁣

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💊OX BILE: great for people without a gallbladder, especially doing keto/low carb/carnivore. Take prior to eating.⁣

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💊MOST BROAD SPECTRUM DIGESTIVE ENZYMES: take before or mid meal.⁣

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💊FISH OIL & MULTIVITAMINS: take mid meal.⁣

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💊PROBIOTICS: take at night on an empty stomach.⁣

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Below are lessons learned, my triggers & symptoms. You may be experiencing similar. Remember we’re all different!

MY SYMPTOMS

▪️bloating after eating dairy, carbs, larger meals, too much sf gum

▪️reflux, poor digestion, inflammation after eating larger quantities of pork & turkey

▪️constipation when eating too lean too long & too many pork rinds

▪️bloating & constipation after eating PSMF “bread” (egg white powder sensitivity)

▪️Bloating after larger lunch & dinners

▪️poor digestion in general later at night (which is why I don’t eat “dinners” & eat early in the day)

▪️gas & gi bleeding eating plants, grains, & most carbs other than white rice

▪️right lower quadrant pain during flares

▪️chronic constipation & slow transit digestion if I eat trigger foods, don’t get sleep, or am stressed to the titties

▪️low stomach acid & reflux eating trigger or meals too high in fat for my threshold

▪️low energy after too large/high fat meals

▪️energy crashes after eating carbs

▪️inflammation & water retention when eating triggers, too many artificial sweeteners, carbs, shitty sleep, too much stress, too much alcohol, workouts too high in intensity/volume/frequency

MY TRIGGERS

▪️Gluten⁣⁣, corn, fiber, grains

▪️Artificial sweeteners, preservatives⁣⁣⁣, most seasonings

▪️Nuts & seeds, popcorn, spicy food

▪️High fiber raw veggies⁣, basically all plants

▪️Gas producing veggies (broccoli, cauliflower, Brussels)⁣⁣⁣ lettuce

▪️Gritty fruit, skins/seeds

▪️Highfodmaps, lectins, oxalates

▪️Sugar alcohols, sugar free products

▪️Pork, Turkey, & dairy in larger quantities

▪️PMSF Bread

▪️Meals too high in fat in one sitting

▪️Chewy, fatty meat like steaks & roasts (which is why I choose ground & shredded meat, I digest them better)

Hope these help! If you’re in need of a consultation, I understand what you’re going thru & we’ll figure out a plan of action.

Link to coaching FAQs here.

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Who else had no idea how to take their #digestiveenzymes ?🤪 💊 ⁣

December 4, 2021

I hope you find love, but most importantly, I hope you love yourself

There hasn’t been a day of my life where I haven’t needed to read a quote, a poem, an affirmation, a book, or beautiful words from a talented creator to express how I feel, give me a hug, punch me in the gut, break my heart, or put it back together.

You know what I mean?

I told a friend one time I understood the feeling of that hopeless pit. I said, “I hope you find love, but most importantly, I hope you love yourself more to be strong enough to walk away from what love isn’t & find peace in the realization that you are already love.”⁣

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In my 20s/early 30s I made plenty of bad decisions after my 1st divorce at 27.⁣

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Plenty of fast & furious acquaintances, some more longer-term, they all aided in growth (some more enjoyable than others 😂)⁣

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Hxll, let’s be honest, some I don’t even remember. It’s like that person you put in your phone as “Joe Bumble” or “Dude from Texas” 😆📲⁣

I talked about this in therapy. My therapist said it’s because when I was younger I didn’t believe I was worthy of love I desired.

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Which is why I picked men that were not on my level, & to be frank, EASY for me. 🤦🏼‍♀️fxck me, she’s right.⁣

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She said now I’m “selective & guarded”because I’m actually afraid I might find someone & be forced to choose between my happiness & freedom of autonomy & that person. I’m afraid to make the same mistakes like being a people pleaser & losing myself.

Today was an absolute sh*t show at work. One of those days the ER is completely full all day, like a waterfall that never stops. Don’t get me wrong, I love busy days. I love the rush. It’s an addiction & a high for me.

Like working.

I know it’s an addiction. I love working to the point of exhaustion, same with physical labor.

💁🏼‍♀️I’m a special kind of crazy, I know.

And I realized this week I use it partly as a shield. It’s really hard for me to get truly close to someone, to crack open & completely expose myself emotionally.

I know I don’t NEED anyone. I love myself & my life so much it’s kind of embarrassing.

Not in a narcissistic way but I have so much appreciation for the woman writing these words today compared to the woman 5 years, 10 years, 20 years ago.

I can bleed my heart via words with y’all & I’m not ashamed to talk about heartache or things I really just am not good at.

My last marriage ripped me to shreds. I hadn’t taken a chance & loved someone like that in a long time.

I come back even better every time I experience a failure whether it’s in life, love, or fitness.

I hate heights. I’m even more afraid of falling. I’m not afraid of love, I’m more afraid of rejection & the scattered pieces of my heart that follow.

I’m not afraid of being alone, I’m more afraid of committing to a relationship & feeling lonely, again.

I’m proud of my risks & mistakes. I would never know how good it feels to realize you love someone so much it brings you to tears & no matter how much that other person pisses you off, you can look at them & you’re like, “Yeah, that’s my person.”

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The thing is – I’m not the same woman as I used to be, & neither are you. We have the privilege to learn from our past experiences, good & bad, to find US & THEM.

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Tips if you’re stuck in this rut:⁣

– Take off the mask & filters. Perfection isn’t needed, the “real life shxt” is what builds a solid foundation.⁣

– Own your baggage. Have the hard conversations you don’t want to have, with yourself & the people in your relationship.⁣

– Be open to meeting someone with the same level of consciousness. You attract the energy you put out. You also have to be open to receive & believe you’re worthy of your desires.⁣

– Live with JOY & Unattachment to outcomes. You have control over your reactions, which means you choose whether it is a positive experience or a negative one. It’s simply an experience, not a right or wrong decision. ⁣

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Hope this helps🤗⁣ I’m working on them too.

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YOU ARE ALREADY LOVE!❤️⁣

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Oxox Coach