Category: Carnivore

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My story & weight loss journey transitioning to a meat-based, “carnivore” diet & losing 60 lbs!

Katie kelly fishers indiana lilbitoffit carnivore fat loss journey

You asked the questions, here are your answers! Documenting my story & weight loss journey on the carnivore diet!

Chronic bloating, constipation, weight gain, feeling like your body is fighting against you – all the feels, right?!

That is what I lived for 3 decades. Hopefully my story can help shed light for you!

Without further adieu, let’s dive into your questions!

1.) Introduce Yourself

Anyone else get anxiety when asked this question? Like where do I start? 🙂

Indiana farm girl & Purdue University grad, I like to say that I’m a multifaceted human!

I have many loves, interests, & hats.

So who is this awesome chick? 😃 My name is Katie Kelly. Professionally, I’m a multi-modal travel radiographer RT 🩺💀 with Aureus Medical & functional nutritionist with over 20 years experience.

I specialize in improving your health & fitness goals utilizing a flexible, non-dogmatic carnivore nutrition approach while providing high performance coaching.

On social I’m better known as Coach K & want you to know I have struggled just like you!  I created this safe space over 10 years ago & welcome you to this amazing community! 

More importantly, I want you to believe in yourself, your health, your voice, & your ability to live your best life!

I believe in vibrational living in life, fitness, money, health, & relationships. Intuition is one of our greatest gifts! I’m here to help you discover & follow yours to a more abundant, joyful life!

Vibrational living is being in alignment with your true self—choosing thoughts, behaviors, habits, & environments that nurture, expand & empower you. Living with an awareness of your energy vibration & understanding of yourself completely change your reality, creating your heaven every single day.

I mentor to help you find your power & solutions to create the body, career, finances, relationships, purpose & fulfillment you’re seeking.

I’m just a sweary, Indiana farmer’s daughter who went from a sick (Crohn’s Disease & bulimia), overweight (lost 60lbs via the carnivore diet & CrossFit), broke bish (was 50k+ in debt) to a thriving, self-loving human here to inspire, educate, & mentor! 

Welcome to my digital diary & wellness blogs full of life lessons learned the hard way🫶

I post content about self improvement anywhere from fat loss, budget beauty, decorating, disordered eating, feng shui, Crohn’s, self love, entrepreneurship, healthcare, food, fitness, finance, laughs & everything in between to a social media audience of 48K+!

Thank you for allowing me to add value to your lives! Grateful to have you part of my digital family ❤️

As far as nutrition, I specialize in gut health, sports & performance, disordered eating, low carb/carnivore approaches to healing. I help you to optimize life by creating a success routine.

All preferences & skill levels are welcome with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition.

You can catch me via Instagram @lil_bit_of_fit

pictures aren't worth 1000 words
carnivore katie kelly indiana lilbitoffit
carnivore katie kelly indiana lilbitoffit
I appreciate everyone who allows me to add value to your lives!

2.) How Did You Eat Before Carnivore?

I grew up as an overweight kid. I was told to lose weight & tried to diet before I was 10 years old. My self-esteem & body image issues started at 8. Standard American Diet, being a “farm kid” we ate the home cooked stuff. I had no portion control whatsoever.

Kids were mean, & I couldn’t tell you how many times I was told, “If you’d just lose weight you’d be pretty like the other girls.” This translated into, “You won’t be successful, loved or worthy unless you’re thin & look the part.”

Following came the years of disordered eating & orthorexia — binging and purging with intermittent phases of anorexia. I would gorge & then hide Reese’s wrappers, tubs of ice cream, bags of chips, crackers, cookies – anything I had denied myself.

Then the guilt-restrict cycle would kick in as I layed there with puffy cheeks & bloodshot eyes from throwing up food. I had a food addiction and carbs were not only a big autoimmune & gut trigger, but they were like giving an alcoholic a drink.

I found CrossFit in 2013, was a competitive athlete & then beat my body down into a hole of metabolic adaptation, exacerbated gut issues, & hormonal imbalances due to over exercising & under eating.

It took 4 years for me to reverse diet up to my true maintenance calories so know this is a long journey. Have patience.

I was misdiagnosed with IBS, as many are. Went through tons of testing & doctors.

Honestly, I feel the only diet I haven’t done is a vegetarian diet. I’ve done’em all.

As a CrossFit athlete fueling for my sport, I leaned more towards a high carb diet. (Knowing I had a poor relationship with them.)

Helpful guide post below why I do better on a meat based diet + supplement guide!

3.) Why Did You Try Carnivore to Begin With?

My last Crohn’s flare was over 4 years ago, which was when I started the Carnivore diet approach. I knew I needed a reset. I was stressed out, eating out more, sleep was terrible, and I felt horrible. I had put on 10lbs of inflammation & felt I was insulin resistant. So I thought, this is my time. I’m gonna commit, cut the carbs & clean my shxt up.

As for my relationship with carbs, I am an abstainer. I am not a moderator when it comes to food. You need to determine which one you are too, an abstainer or a moderator? I do better with food rules and an all or none approach. I cannot have just 1 cookie, that leads to wanting the whole pan!

My own personal experimentation, data keeping via tracking food, journaling symptoms & triggers were my best “doctors.” Figuring out my trigger foods took YEARS. Years of getting to know myself, my needs, and how my body responded to food and stressors.

As far as my specific needs, I don’t digest veggies, fruits, fiber, gluten, dairy, lectins, high oxalate, or high fodmap foods well. ⁣That’s a lot, right?!

trigger food gut lilbitoffit katie kelly indiana carnivore

I noticed when I finally got my gallbladder out, I could eat meat just fine. My digestive symptoms went away.

I suggest for anyone else out there struggling with chronic bloating, constipation, diarrhea, reflux, heartburn, feeling like your food just sits there and you’re bloated and look 6 months pregnant every night, etc — these are warning sings. They are not normal and sign of an imbalance. An elimination diet like the carnivore diet is a great first step. Seek help from a qualified coach, dietitian, or practitioner. Coaching options & services are available here.

trigger food gut lilbitoffit katie kelly indiana carnivore
Tap photo for full post

Often we don’t realize the ‘healthy’ food we’re eating are the culprits because we cannot properly digest and absorb them. Often the plants, pre-packaged frozen meals, diet bars and shakes are the culprits. That’s what happened to me. The fiber, fruit, and veggies were causing me more harm because of my compromised digestive system. I’m grateful for these experiences because now I’m able to help clients pinpoint their trigger foods too and start the healing process.

Repeat after me, “We are what we DIGEST and ABSORB.”

My safe foods when having a gut flare were always soft meats like fish, ground meat, rice Chex cereal, eggs, plain rice cakes, & white rice. Basically a low residue diet & absolutely no fruits or vegetables. I could not break them down, they caused bloating & agony.⁣

⁣Nutrition is not a one size fits all. Reason we need to track, experiment, & realize templates or cookie cutter meal plans rarely work long term.

I created a whole Bioharmonizing guide with my favorite products and supplements HERE. Fitness over 40, I look and feel better than I ever did at 20.

before and after weight loss

4.) How Do You Personally Approach the Carnivore Diet?

People are more familiar with the term “Carnivore Diet.” I prefer to reference it as a meat-based diet. That’s because there are 50+ shades of the Carnivore Diet. I feel you have free will and choice to eat the meats & foods that make you feel your best. You don’t have to be strict carnivore (beef & water). We all have different trigger foods, preferences, and individualized needs. I like to use the flexible & functional meat based approach to nutrition.

I call my myself a “Liberal Carnivore.” I believe in flexibility. The majority of my meals are ground meats such as ground beef & ground turkey/chicken, pork, eggs, steak, ribs, ground lamb & veal. I personally don’t like organ meat after experimentation.

Tap for two of my favorite recipes here!

If I feel I need a refeed day of higher carbs, I would choose white rice or plain rice cakes around workouts. They don’t typically bother my digestion in moderation. Rarely do I go over 50g of carbs, my average is around 20g daily. I don’t deny myself or feel guilty if I need to consume them for my health, gym performance, & recovery. All carefully portioned, of course. Now I find I don’t need or crave them anymore.

Another common question I get is, “Do you drink?” Not much anymore. If I do choose to enjoy socially, I set boundaries to no more than 1-2 beverages. Usual choices are an occasional craft cocktail like an old fashioned or tequila.

**Disclaimer: This is what works for ME. I am not a medical doctor giving advice, simply sharing my experiences.

As far as macros and ratios, again, we are all different. I prefer a higher protein approach for my needs. As far as my activity & physical stats for comparison, I’m currently 42 years old, 5’1, 100 lbs , I enjoy walking, functional resistance training, Orange Theory, & occasional CrossFit. I train 5-6 days a week, average 15k+ steps/day.

Here’s an updated blog post on my current training and daily routine HERE. This varies with travel assignment & my life season. It’ll give you a good sense of what a typical day is like.

Here’s a super helpful blog on workouts, supplements that will help, macros, fitness stuff and routines HERE too.

My “sweet spot” for maintenance seems to be around 1850-2100 calories per day, ratios around 65% Fat, 30% Protein, 5% Carbs. I eat when I’m hungry, fast when I’m not. Fasting window is around 16-20hrs. I prefer to work out fasted most mornings during the week. Largest meal post workout with another meal around 1-3pm. I don’t force fasting and I don’t do extended fasts. Average 2lbs of meat daily.

I do track occasionally with food & macros via My Fitness Pal. I track weight, sleep, & steps via my Fit Bit Sense 2. I’ve also teamed up with NutriSense utilizing a continuous glucose monitor (CGM). What gets tracked gets managed. Not necessary, but I’m a data girl 😉 It helps me make more educated decisions and adjustments.

Just to clarify what a macro is if you’re a beginner.

5.) What Benefits Have You Seen Since Starting the Carnivore Diet?

A TON! The biggest benefits have been no gut issues or flares, increased, steady energy (once adapted, it took me about 8 months), no carb cravings or binge eating urges, no more constipation, normal appetite and satiety, no more inflammation, and eventually, fat loss.

I didn’t go into the Carnivore Diet chasing fat loss or weight loss, I went into it chasing better health. I preach this to my clients, chase health and healing first, everything else will fall into line. The problem with yo-yo dieting is chasing unrealistic goals and expectations with an unsustainable diet &/or training approach.

6.) What Negatives Have You Found With the Carnivore Diet?

I’m gonna be real, I gained 15lbs total when I started the Carnivore Diet. After 1 year, I lost that 20lbs, however. I wanted to quit many times and felt like shxt early on trying to adapt. I listened to the veterans and my own intuition, kept going.

Your appetite does correct and level out. Performance in the gym does suffer, initially. Depends on what modality of training you prefer. Take it easy. I significantly reduced my workout volume and intensity with no HIIT for about 6 months. Did a lot of walking and lifting simple weights, keeping my heart rate in a lower range.

About month 8/9, I noticed I was able to hit it harder in the gym and everything else was falling into line. That’s about when my weight started dropping as well.

Meal timing is important, especially when timing appropriately for your workouts. If you eat larger meals, make sure you give yourself plenty of time to digest them. Meat and fat are naturally “heavy” and the body has to work hard to break them down for digestion, affecting your energy levels. Again, everyone is different.

7.) Do You Exercise on the Carnivore Diet? What Do You Do?

Yes, absolutely! The gym is my sanctuary. I found CrossFit in 2013, drank the Kool-aid. My love affair has been ever since the first sound of a barbell dropping. My weights, intensity, and volume have changed with my seasons. I no longer train like a competitive CrossFit athlete. Yes, its hard to beat the competitiveness out of me, but is absolutely necessary for longevity.

I modify weights and movements to my needs. I listen to my body and rest when needed. Workout 5-6 days a week. I get in over 15k steps a day. Also enjoy FUNctional lifting 😉 and orange theory!

I feel the term “CrossFit” gets an unfair bad rap. It’s simply a term and just another modality of exercise. I love it because it combines strength and conditioning made up of functional movements performed at a your desired intensity level. The intensity and approach are up to you. Anyone can do it and you determine the pace and modifications of your workouts. Invest in a quality gym with quality coaches.

8.) What Piece of Advice Would You Give Someone Who Is Interested in Trying This Diet, But Hasn’t Taken the Leap Yet?

Thinking about carnivore in terms of 3 phases is helpful starting:⁣

1.) Just get adapted – eat meat, find the low carb sources you love, cut the junk, find what eating windows work for your schedule, track to make sure you’re eating enough food.⁣

2.) Focus on healing any G.I. issues & give it time. Be patient & consistent. You don’t feel good all the time, as with any diet it takes time to find your groove. Most hit a slump around 2 weeks. You didn’t develop gut issues overnight and you didn’t put on 30lbs overnight.⁣

3.) Thrive & THEN play around with fat loss or muscle gain goals. You’ll be more self aware & educated once your reach this point.⁣

⁣Highly recommend getting the book Carnivore Cure by Judy Cho & Forever Strong by Dr. Gabrielle Lyon.

Not until someone is adapted & healed do I recommend any kind of playing around with fat loss cuts.⁣ For some it may take 3-6 months or it can take years depending on what kind of healing (gut, hormonal, metabolic etc) you have to do.⁣ Honor your biofeedback. Biofeedback means my quality of sleep, energy level, recovery, performance, mental clarity, menstrual cycle, sex drive, hunger & satiety cues, etc.⁣

Tips for tracking more accurately:

  • Pick meats that are easier to track. Ex: ground meats like beef/turkey/lamb/pork. The protein & fat grams are not as variable as say a ribeye or chuck roast.
  • Weigh your meat raw before you cook. Meat shrinks down something like 20-30% when you cook it. It can account for a big difference in protein/fat grams & calories if you’re logging the oz or grams of cooked meat vs the actual raw weight. Fat will differ as well, especially if you’re draining or dabbing the fat off your meat after cooking. Here’s a good resource explaining what happens.
  • Measure out your fats (butter, bacon fat, tallow, etc) Don’t guess. Weigh it out on a scale for most accuracy. Most of us use teaspoons or tablespoons but I don’t recommend eyeballing until you master accurately weighing food.

Reasons you may be gaining weight on low carb:

  • You’re eating in a surplus. As with ANY diet you choose if you are eating in a surplus chances are you will put on body fat. It’s part of it. This is when you should be focusing on muscle gain & strength.
  • You’ve been eating in a chronic deficit & your body is finally getting the nutrients it needs to function & grow muscle. You WANT muscle growth. More muscle=more food=more badass.
  • You’re snacking too much on things like pork rinds, fat bombs, or fake keto junk like Atkins bars. Guilty 🖐🏻 They’re easy to overeat & nutrient deficient. Go back to the basics. Simplify. Meat, water, coffee, no sweeteners, no supplements.
  • You’re choosing highly palatable low carb foods like ribeyes, bacon, & cheese & eating when you’re not really hungry. It’s like when you’re not hungry but then they bring out dessert. Most of us will have that extra piece of cake. Choose foods that are satisfying & get the job done. I find ground beef to be most satisfying.
  • You’re overly fasting &/or overly training. Chronically high cortisol & hormone imbalances affect your weight, recovery, energy, & fat loss. Reduce your intensity & workout volume. Walking & simply just moving does wonders. Don’t over complicate your workouts. SLEEP. Shorten your fasting window or STOP fasting.
  • You’re eating too much protein, throwing hormones & your biofeedback off. Try increasing your fats & start with protein around 1g per lb of lean body mass, your goal weight, or 20-30% of your daily calories. Our energy sources come from fats & carbs. Take away your carbs & what do you have left? Fat. Don’t fear it. Play around with it you’ll find your threshold.

A Guide On How I Fixed My Fat Loss Levers: Leptin Resistance, Insulin Resistance, & Cortisol Balance Hacks

How I Fixed My Fat Loss Levers: Leptin Resistance, Insulin Resistance, & Cortisol Balance Hacks

9.) Do You Think the Carnivore Diet Will Ever Be Accepted Mainstream?

Never say never, but I doubt it. Carnivore is just like being a vegetarian only we prefer meat. No one bats an eye when you say you’re a vegetarian, but you say you only eat meat? They look at you like 4 eyes. The awareness, research, and education is spreading, however, so that is promising!

Is any diet really mainstream?

There’s hundreds of ways to eat. All that matters is you pick the one that suits YOU.

10.) Where Can People Follow You?

Everyone is welcome to become part of my digital family here, lilbitoffit.com and Instagram, @lil_bit_of_fit If you’d like to be added to our email list, click here!

All links & services here!
Join my weekly email newsletter here!

Thank you all for reading and allowing me to add value to your lives! I hope my experiences on this journey can allow you to find your authentic puzzle pieces to life!

oxox Coach K

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Fixing the Fear of Gaining Weight and A Simple Guide to Ways I Learned to Love Myself

This will probably trigger you…
It triggers me everytime someone asks me. “How do I learn to love myself?”

Straight up, I’ll tell you, you are the reason you’re not where you wanna be.
And it’s because of fear.


I tell you this as your coach & fellow human that understands.

For the majority of you following along my fitness journey via the interwebs, I feel confident saying we have many things in common, including this painful topic.

You see I realize now, as my 41 year old self, fear of gaining weight totally stifled my potential, controlled, & basically wrecking balled my life in every facet.

Every facet of life is connected. I categorize mine as health, self, wealth, & relationships.

My disordered eating & self love journey started at the age of 8.

Fear of gaining weight & self loathing caused me to live decades in agony & struggle.

I ate all the wrong things for me. All the “healthy” sugar free food & crazy diets that tore up my gut, hormones, & metabolism.


I starved, binged, purged, & over exercised myself to exhaustion, inflammation, & imbalances.


I didn’t have many friends & missed out on SOOO many memories because I feared eating food, both because I didn’t wanna go over my calories & be “fat” & I feared being judged for not being able to eat “normal” due to my Crohn’s.


I didn’t ask guys out, I doubted myself. I was never athletic enough, skinny enough, lean enough, strong enough, pretty enough, smart enough…

I never reached a body goal I was happy with no matter how thin I got or how strong I got. Not because I wasn’t a hard worker, I worked my ass off, but because my relationship with myself, my negative mindset, & fear of gaining weight controlled ME.

I had a DM from a woman desperate for me to give her magic macros & all the answers to get a lean physique.

First thing she said, “I’m afraid to gain the weight back, but what I’m doing isn’t working.” She was eating tons of lean protein, little fat, stated she was hungry all the time, fasting, working out like a fiend…sound familiar?

I said you’re right, it’s not working. The main issue isn’t not having the perfect macros or workout regime, it’s because you’re letting your fear of gaining weight block your doors of abundance & success.

It’s preventing you mentally & physically from making the correct decisions & courses of action. Your body also responds to your thoughts & feelings, if all you think & feel is self hate, despair, & poor health – that’s what you’re gonna get.

She said, “I never thought of it that way.”

I said, “Exactly.”

So I wrote a list of simple things I did to help me learn to love myself for you to refer back to. Make these yours however they fit & resonate.

I hope they give you HOPE that you can learn to love yourself too.

Simple Ways I Learned to Love Myself

  • Self awareness means to know & accept yourself. It’s impossible to love yourself if you don’t even know who you are. Invest in discovering what you believe, value, & like. And yes, this will mean making mistakes, but you’ll learn & discover what you do like.

I asked myself these questions:
What are my strengths?
How do I want to feel in my body, relationships, & finances?
Who matters most to me? Who are my people?
What am I ashamed of?
What do I like to do for fun?
What am I worried about that consumes my thoughts?
What are my values? What do I believe in?
If I could have one wish, it would be…
Where do I feel safest?
What or who gives me comfort? What or who do I numb with?
If I wasn’t afraid, I would…
What is my proudest accomplishment?
What is my biggest failure?
Am I a night owl or an early bird? How can I arrange my life to better suit this part of me?
What do I like about my job(s)? Does it bring me joy & fulfillment?
What do I do to show myself love & self-care?
Am I an introvert or an extrovert? Am I energized being around others or being by myself?
What is/are my happiest memory/memories?
What am I grateful for?

  • Say “no” when you need to. It doesn’t make you a bad person, it makes you smart & more able to fully yourself & those around you. Boundaries are one HUGE form of self-care because they let others know that you are deserving of respect.
  • Comparison is the thief of Joy -Stop. Others aren’t better or worse, more or less than you; we’re all just different. You are worthy simply because you exist. Period. The reason we struggle is because we compare everyone’s highlight reels to our behind the scenes.

The reason we struggle is because we compare everyone’s highlight reels to our behind the scenes.

  • Know and own your strengths. We all have tremendous gifts. refer back to those questions in number 1. And again, stop comparing. When you’re busy, distracted, & always stuck in comparison “whoa is me” mode, it’s hard to acknowledge & access these vibrant qualities. Focusing on your strengths will increase your positive feelings for yourself & inner & outer vibration.
  • Let go of the past. Your past mistakes and imperfections don’t need you anymore. Cut the cords physically & energetically. Embrace your humanness. Mistakes are normal. Imperfections are part of what makes you, YOU. Everything is an experience. That’s it. You can choose & begin again every day.
  • Accept that some people won’t like you no matter what you do. All that matters is you love YOU. People view you from their own lens of life experience & trauma. We do this to others too. So think about that before you go to judge someone. Don’t waste your time trying to please people who are impossible to please or people who just aren’t that important to you. Being yourself means you have to give up your people-pleasing ways and embrace your authentic self. People pleasing leads to you losing yourself & ultimately building resentment.
  • Make JOY & fun unapologetic priorities. We were meant to live this life in Joy. Put something you love & look forward to on your agenda every week. Anticipation is a key stage in helping you feel happiness; by having something to look forward to, no matter what your circumstances, you bring happiness into your life well before the event actually takes place. That’s you vibrating those happy feelings we all want which helps us attract abundance into all areas of our lives.
  • Practice gratitude. Gratitude is one of the simplest ways to focus on the good in yourself and in your life. Name at least 3 things you’re grateful for when you wake up every morning. Flood your mind & morning with positive quotes, images, intentions for your day. This is an enormous part of my morning routine. I speak out everything I’m grateful for no matter how silly they seem. I can’t tell you how many times I say, “Thank you God & Universe” during my days. And it has made all the positive difference. Even for small things like a light turning green, or a parking space, or bills or expenses that enable me to live a life of comfort & joy.

Here are some things I like to do that help me live in positivity & gratitude:

  • Waiting in a checkout line, compliment someone. Acknowledge people & say good morning. Buy someone’s groceries or coffee. Be kind to the homeless & less fortunate.
  • Leave sweet notes for your partner, spouse, kids, roommates, coworkers, etc telling them how much you appreciate them. Send a kind text.
  • Send people gifts on Amazon. OMG, one of my favorite things to do! Get their address & send them something to brighten their day! You can do this anywhere & anytime without even leaving home or getting out of your pj’s!
  • Tip well & express gratitude for exceptional service. Give well deserved reviews. I do this at restaurants, bars, on instacart & amazon, surveys about services.
  • Thank the Universe, God, Collective- whatever & whoever you believe in for letting you live another day.
  • Thank Mother Earth & farmers for our food.
  • Express your appreciation for the weather.
  • Daily, write down at least 3 things you feel grateful for.
  • Look in the mirror & appreciate all the miraculous things your body does for you. What do you love about yourself?
  • Open the door for people. Help the elderly. Talk to everyone no matter who they are. Tell people who serve you THANK YOU!
  • Take nurturing, loving care of your body! Y’all, health is truly priceless & your greatest wealth. Give yourself the gift of feeling physically strong & thriving – move, exercise regularly, eat healthfully, hydrate, get 7-8 hours of sleep most nights, say no to gluttony, & minimize alcohol &/or other numbing mechanisms. The most successful, happy people are those with daily success habits & a routine that helps them thrive!
  • Write yourself a love letter. Get it out, you’re amazing! This puts all the wonderful intentions out there & that’s what you’ll attract back to you. We attract what we ARE. Attraction also includes the words ACTION. Do the things that embody the person you desire to be. Repeat this list in the mirror every morning. Write them out on post it notes & put them where you can see them.
  • Surround yourself with a nurturing, up leveling environment. This includes everything you consume: people, books, movies, social media, food, drink, jobs, where you live, where you hang out, etc. Who you spend time with reflects how you feel about yourself. People who feel worthy surround themselves with positive people. Sometimes loving yourself means you have to end relationships & things & let them go. Let them go with LOVE.


Things that keep me HIGH VIBE⚡️✨:

Pinterest scripting (saving photos I wanna manifest & those that make me feel AMAZING, LUSCIOUS, VIBRANT, EMPOWERED, etc)

High vibe music

Exercise, walking, nature

Infrared sauna, red light therapy 

Positive podcasts & audiobooks

Coloring & Canva design

Talking to my people, writing

Smiling at someone, hugging

Doing something kind for someone 

Gratitude shower 

Putting on makeup, hair/wardrobe accessories 

Dressing in sparkly vibrant clothes/jewelry

Massage, Doing my nails, lash & hair extensions

Organizing & cleaning my space 

Wearing certain colors #colortherapy 


Start with the ones that feel easiest for you & work on something new every week. A reminder you can do hard things, especially when the hardest thing feels like loving YOU.

oxox Coach K

All link, services, coaching, free content & discount codes here!

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development.

You can find her personal weight loss & healing story here.

She’s been involved in travel nursing & radiography for 20 years! She’s a writer, connection maker, nutritionist, & entrepreneur who loves helping others & squeezing every drop out of life!

Katie grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation with weight loss & Crohn’s disease.

She competed as a competitive CrossFit athlete in her early 30’s. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, & hormonal imbalances, she is passionate about helping others find self-love, achieve their health & business goals, & create sustainable success habits for an EXTRAordinary life!

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7 easy ways to pimp your protein and hacks to break meal prep boredom

carnivore meal plan

The biggest struggle as far as macros with the majority of people I work with is getting in enough protein. 

Most often I see women eating in the ranges of 50-70g per day wondering why they’re not seeing tone=lean muscle, why they hungry af all the time, & not seeing results in the gym. 

If there’s one thing that can help you feel satisfied & increase the chance you’ll lose body fat & gain muscle in turn, it’s eating more protein. Enjoy this guide!! Swipe!

Protein has been shown to help keep you fuller longer, speed up your metabolism, & help build muscle more efficiently. I call it the master Macro. 

I realize choking down a plethora of the same ol dishes isn’t for everyone, here are some tips to help you pimp up your protein game:

HELPFUL TIPS

▫️Increase meat portions at meals 

▫️Add a protein source to every meal

▫️Add protein powder or collagen to shakes, oatmeal, & pancakes if you eat carbs

I use @nuethix_formulations protein powder & greens powder (LINKS IN BIO/send me a dm with questions) link:

https://linktr.ee/lil_bit_of_fit

▫️Add meat to salads if you eat the green stuff

▫️Add eggs!

FOOD OPTIONS

▫️Chicken, turkey, beef, seafood, pork

▫️Collagen, Protein Powder

▫️Protein pancakes (if you eat carbs)

▫️Protein oatmeal, overnight oats (if you eat carbs)

▫️Protein shakes

▫️Mozzarella string cheese & Greek Yogurt (if no dairy intolerance)

▫️Eggs, hard boiled eggs

▫️Jerky bars & sticks

▫️All natural deli meat, Rotisserie chicken

PIMP YOUR PROTEIN! MEAL PREP TIPS + GROCERY HAUL WITH COACH K!

Questions over & over again when it comes to meal prepping, protein, & macros👉”What’s something quick & easy I can make?” &, “How can I get in more protein without the fat?”

So. Much. Room. For. Possibilities🙌🏼 

𝗢𝗽𝘁𝗶𝗼𝗻𝘀 𝗳𝗼𝗿 𝗹𝗼𝘄𝗲𝗿 𝗳𝗮𝘁 𝗽𝗿𝗼𝘁𝗲𝗶𝗻:

🍖 90-99% lean ground turkey, chicken or beef

🥚 Egg Whites

🥤Protein Powder & Collagen Peptides 

🍶0% Plain Greek Yogurt 

🐟 Tilapia, Cod, Shrimp, Scallops

🐖 Pork Loin

𝗘𝗮𝘀𝘆 𝗠𝗲𝗮𝗹 𝗣𝗿𝗲𝗽 𝗢𝗽𝘁𝗶𝗼𝗻𝘀 𝗙𝗼𝗿 𝗩𝗮𝗿𝗶𝗲𝘁𝘆

🔸Texture: pan fry, air fry, grill, bake, crockpot

🔸Taste: change sauces & seasonings

🔸Macros: low fat vs high fat meats 

𝗠𝘆 𝗴𝗿𝗮𝗯𝘀 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸: (𝘩𝘢𝘷𝘦𝘯’𝘵 𝘣𝘦𝘦𝘯 𝘤𝘳𝘢𝘷𝘪𝘯𝘨 𝘢𝘴 𝘮𝘶𝘤𝘩 𝘧𝘢𝘵, 𝘴𝘰 𝘐 𝘸𝘦𝘯𝘵 𝘸𝘪𝘵𝘩 𝘵𝘶𝘳𝘬𝘦𝘺 & 𝘤𝘩𝘪𝘤𝘬𝘦𝘯. 𝘐 𝘢𝘥𝘥 𝘷𝘢𝘳𝘪𝘦𝘵𝘺 𝘸𝘪𝘵𝘩 𝘭𝘰𝘸𝘤𝘢𝘳𝘣 𝘴𝘢𝘶𝘤𝘦𝘴)

🔸STORES: @aldiusa @walmart @samsclub @freshthyme 

🔸PROTEIN: 93% Perdue Ground Chicken & Turkey, eggs

🔸POST WORKOUT CARBS: plain rice cakes

🔸SAUCES: BBQ sauce, honey mustard, sweet & spicy mustard, coconut aminos, organic pasta/pizza sauce

🔸BEVERAGES: @zevia @goultima @topochicousa @blackriflecoffee & water 

Don’t know what to do? Check out my recipe book in link below ⬇️

https://linktr.ee/lil_bit_of_fit

cook with coach K carnivore recipe book
cook with coach K carnivore recipe book
cook with coach K carnivore recipe book
cook with coach K carnivore recipe book
cook with coach K carnivore recipe book
weight loss before and after carnivore lilbitoffit katie kelly

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves. 

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

You can catch her via Instagram @lil_bit_of_fit : http://www.instagram.com/lil_bit_of_fit

Blog: Lilbitoffit.com

All links:  https://linktr.ee/lil_bit_of_fit

You can simply book a call via email: katieokelly2@gmail.com

Posted on

The Autumn Sweetness of Solitude

Solitude. Freedom. Home. October love.

Photo dump: Meals. Muscles. Words. Resonance. Fall feels.

Thoughts of the morning…

🎃Home is where YOU are.

🎃Home is where your soul is at peace.

🎃You can make any place home when you make it in yourself first & leave life open to possibilities everywhere 🌠❤️🏠

I need a lot of solitude. So much so, that at times I am potentially perceived as detached.

In reality tho, solitude is how I process to love myself & others more fully. I go to my sanctuaries (nature, my family farm, the gym) or take off on a random trip!

Solitude is how I come home to my center, gather data from the day & tune into my feelings (my internal GPS)

I require solitude for clarity on direction in life. Alone, I block out the noise & allow my lenses to clear to see the path, the intuitive direction I’m meant to embrace.

I realize I am one of those humans that come with an extra potent dose of empathy👉the capacity to sense & feel others.

This can be extraordinarily overwhelming.

In the past I’d attempt to numb it out thru excessive drinking (I love savoring beverages, but don’t drink to excess or to get drunk anymore) or turning to food by binge eating.

Now, I have a deeper understanding.

Empathy & intuition are huge gifts. It can also be a curse if you don’t know how to manage.

There is a monumental difference between solitude & loneliness, alone & lonely.

I am the LEAST lonely when I am processing in solitude despite what other people think.

I am the MOST lonely when surrounded by misaligned people who have turned themselves off to their sensitivity & vulnerability & controlled by ego.

I invite you all to take a small moment of solitude today & every day, in your special places, alone or with your special people to tap into your own internal roadmap for clarity🧡 

HAPPY almost NOVEMBER 🍁🦃🙏

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves. 

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

You can catch her via Instagram @lil_bit_of_fit : http://www.instagram.com/lil_bit_of_fit

Blog: Lilbitoffit.com

All links:  https://linktr.ee/lil_bit_of_fit

You can simply book a call via email: katieokelly2@gmail.com

Posted on

Vibrational Living: how it helped me attract love & money, heal my gut, lose fat/weight, & continuously/effortlessly create & live my dream life

𝚂𝚝𝚒𝚕𝚕 𝚘𝚞𝚝 𝚑𝚎𝚛𝚎 𝚋𝚎𝚒𝚗𝚐 𝚜𝚙𝚊𝚛𝚔𝚕𝚢 & 𝚠𝚎𝚒𝚛𝚍 & 𝚊𝚠𝚔𝚠𝚊𝚛𝚍 𝚊𝚏✌️ #𝚜𝚎𝚕𝚏𝚕𝚘𝚟𝚎 𝚌𝚑𝚎𝚌𝚔 ✅

These are my favorite sparkly PJ pants. They came from @target Little girls size 14. They are not “flattering” at all & I could give a shit less. A former version of me would not wear these because I didn’t look “skinny” in them.

💁🏼‍♀️𝗸𝗶𝗻𝗱𝗮 𝗺𝗲𝗮𝘁 𝗵𝗲𝗮𝗱, 𝗸𝗶𝗻𝗱𝗮 𝗽𝗮𝗴𝗲𝗮𝗻𝘁 𝗾𝘂𝗲𝗲𝗻, 𝗸𝗶𝗻𝗱 𝗼𝗳 𝗵𝗶𝗽𝗽𝗶𝗲.

I prefer this me, this 41 year old, weird as shit version of me probably more than any other version of me. (And I’ve been a lot of versions of me! 👀) 

I’ve been a competitive CrossFit athlete, runner, cardio queen, jacked, fat, skinny fat, partnered, single, married, divorced twice, with men, with women, confused af, broke af, happy af, lost af, fuggn you name it.

If you scroll my feed & peep highlights I’ve been all shapes & sizes & everything in between. (𝙼𝚢𝚑𝚎𝚊𝚕𝚒𝚗𝚐/𝚕𝚒𝚏𝚎/𝚠𝚎𝚒𝚐𝚑𝚝 𝚕𝚘𝚜𝚜 𝚜𝚝𝚘𝚛𝚢 𝚒𝚜 𝚒𝚗 𝚝𝚑𝚎 𝚕𝚒𝚗𝚔 𝚒𝚗 𝚖𝚢 𝙸𝙶 𝚋𝚒𝚘) link below 👇

https://lilbitoffit.com/1-year-on-the-carnivore-diet-my-story-journey-transitioning-to-a-meat-based-carnivore-diet/

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

I now embrace an intuitive, vibrationally lead life. And I wish this for all of you too. I wish you healing, happiness, & love. #vibrationalliving #vibrationaleating 

𝐈𝐟 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥 𝐥𝐢𝐤𝐞 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐩𝐞𝐫𝐦𝐢𝐬𝐬𝐢𝐨𝐧 𝐭𝐨 𝐛𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 👉𝐡𝐞𝐫𝐞 𝐢𝐭 𝐢𝐬.

Enjoy my thoughts from this morning. I hope they lead you where you’re meant to be.

Take what you need, leave the rest.

Love yourself.

Be kind

Don’t be a dick.

【 🤷‍♀️Ｌｉｆｅ　ｉｓ　ｒｅａｌｌｙ　ｔｈａｔ　ｓｉｍｐｌｅ．】


Book suggestion👉Please read 𝐓𝐡𝐞 𝐅𝐨𝐮𝐫 𝐀𝐠𝐫𝐞𝐞𝐦𝐞𝐧𝐭𝐬…changed my life. short read. I live by these 4 agreements & my own personal creed which I share in IG stories.

Vibrational Living. 

What is it, how it helped me attract love & money, heal my gut, lose fat/weight, & continuously/effortlessly create & live my dream life.

Let’s get real here (y’all know if you’ve followed me for a while that’s how we roll)…👉I used to be a sick, overweight, unhappy, lonely, broke bitch. 🤷‍♀️It is what it is.

We don’t filter around here because real life isn’t filtered. It’s dirty, it’s beautiful, it’s pain, it’s pleasure & every shade of 50 shades of fucked up AND amazingness & everything in between. ☀️☔️ 🌈 🎨🌱🌹🥀

Life: 

It’s death. It’s rebirth. Its peaks. Its valleys. It’s sunshine. It’s rain. The only thing that is guaranteed is that things are going to change.

I’ve lost 55lbs of weight, self-loathing, scarcity energy, + a bunch of fucks I did not need to give as a younger version of myself. I fully believe releasing that anxiety & emotional weight was actually what helped me open my chakras & release the physical weight.

I like to stay away from labels & allow myself + others to have the freedom to eat & live & love as they choose. I called this vibrational living. I eat this way & workout this way. I love this way. I invest my money this way. I dress this way👉 I do everything this way.

This is what my MO means when I say “I don’t do rules I do what feels right.”

Straight up, Here’s what’s making you fat, sick, sad, anxiety stricken, broke, unfulfilled, & lonely: (I did all these things too. But I chose to make a decision & stick to my commitments to change & co-create a better me & the life of MY dreams)

Thoughts about feeling MIS🚫aligned in Vibration📴Anxiety is NOT your problem. Anxiety & triggers are just trying to get your ATTENTION. 

WHY you feel anxiety, depression, unfulfillment, self loathing, sadness, loneliness, &/or WHY you binge eat, over spend, people please, over work, sleep around, drink, smoke, self sabotage, etc…

…you don’t feel safe, seen, heard, understood, accepted in your life/body/relationship/job/whatevs you wanna out here. You lack purpose & are confused af. You’ve lost yourself. You don’t trust yourself &/or other people.

Self sabotage is addictive. It can be like a dopamine hit. Anxieties & triggers are your smoke detector in your kitchen.

Identify self sabotaging behaviors. Your body would be FAILING you if you didn’t recognize you were lonely, sick, unhappy & all the other feels too.

Start the change by by SHOWING up. Shift & become your own safe house. Then you can be one for others. 🏡 💕 

🤘Go first & just be weird.

You need communication AND connection. You can have one without the other which leads to imbalance. Stop the ‘shame spiral’.

Steps to building a non-anxious, vibrationally aligned life:

#1 – Choose YOUR TRUTH & reality.

#2 – Choose true connection with yourself & others.

#3 – Choose freedom & joy in every sense of the words!

#4 – Choose mindfulness, nourishment, kindness, inner peace, belief, self love, optimism, goodness in all.

A question that changes it all: What do I need right now? Now pause. Breathe. And answer from your heart & your gut.

Love you. Mean it. 🫶

bio carnivore lilbitoffit katie kelly indiana fishers

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves. 

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

You can catch her via Instagram @lil_bit_of_fit : http://www.instagram.com/lil_bit_of_fit

Blog: Lilbitoffit.com

All links:  https://linktr.ee/lil_bit_of_fit

You can simply book a call via email: katieokelly2@gmail.com

Posted on

Breaking cycles, color therapy, current obsessions, & life realizations

I was always drawn to mood rings…

Today’s Message & Ponderings: Breaking cycles, color therapy, attracting health/abundance/love by the way you dress (present yourself), current obsessions, what I’m most proud of & life realizations

🗣️On breaking a cycles👉channeled message… 

Themes for October: clearing out the cobwebs & RE LAUNCH!

A “LFG”. A wake up to what has been dormant inside of you. A reboot, a transformation, an innovation. A time to go for what is right in front of you. It’s not out of reach anymore, It’s here. This eclipse portal is going to provide you with so much insight, wisdom & understanding (even if you feel like you don’t have the whole direction. Join the club. I feel you.)

  • What areas have you not been developing or harnessing at full potential? 
  • What weakness do you need to work on?

Take fitness for example. Are you not working out intentionally at the gym? Are you there but not fully committed & doing what you need to be doing with your workouts?

Are you wanting to make changes in your diet, but not fully committed to that? Are you “shoulding” all over yourself? 

Don’t be angry if you’re not getting the results you want because you’re not putting in the work or resting when you should be resting.

Are you struggling in your relationships but not taking the time to efficiently communicate with your partner or friends or family? 

It’s ok. It takes time to develop & bloom. The valleys allow you to feel where you don’t wanna be to give you the energy to ascend up the mountain to a better destination, your “peak.” 🏔️🌋🌄

There are no finish lines only the journey & the experiences along the way. 

The eclipses in October will give you the energy to uncover what needs to change.

Love yourself along the way. Self observation/critiquing doesn’t have to be mean or hard or harsh. It just is.

In the current world today we’re so disconnected from our bodies & our minds. We let distractions of the outer world muddy the waters. 

Spend time in nature, spend time alone, spend time in quiet, disconnect from social media. Unfollow accounts. Read a book. Connect with strangers, actually talk to people & get your nose out of your phone.

Something my mom told me a long time ago, stop, living your life through your phone. And that changed everything for me.

You’re back, but you’re different.

You’re always a different version of yourself. So it’s OK if you repeat cycles, just observe the energy around the cycles & why they’re happening.

Maybe you’re meant to go through those cycles again as a different version of yourself. It’s time to step out of your chrysalis.

This is the time around the holidays that people start putting themselves & health (as well as finances) second.

They start feeding the fiend instead of the friend, especially when it comes to overindulgence with the food & spending.

Thinking of food with this perspective helped me heal my bulimia & binge eating, addiction to exercise, & orthorexia.

You want to feed the friend not feed the fiend. Your body is a machine. It loves you. It keeps you alive. Food is your friend that loves you & keeps you alive. Keep the nourishing things close to you & get rid of the rest.

Feeding the friend = self loving exercise, nourishing food, portion control & mindful eating, fueling your body & eating for FUEL, positive self talk & inner chatter, surrounding yourself with a positive growth invoking environment, sleep, self care, nature, deeper community connections, personal development, avoiding trigger foods/people/places/habits, saying NO when you don’t want/need something without feeling you have to explain, resting.

👆Get the idea? 🫶🥰

🌈COLOR THERAPY

color therapy podcast walaa

Follow @walaa.colorways & her work

Color therapy is a huge tool in my life to increase my frequency, give me energy, more happiness, attract more abundance, more love, better health, and enable myself to be the person that I want to be. I don’t consider myself materialistic, but an aficionado of creative expression. My wardrobe is a HUGE part of who I am, how I feel, & express myself. I dress accordingly. It is true what they say, how you present yourself not only dictates the way you present yourself, how you feel about yourself, AND the way that others treat you as well. 

Personal ponderings

Fuchsia, Gold, & magenta are my favorite colors the majority of the time. (Fyi: Fuchsia is usually a more pinkish-purplish color, whereas magenta is more reddish. Nerd alert 🤓🚨🙋‍♀️)

I find I am typically drawn to bold, bright colors & neutrals.

I don’t typically like dark colors or black. I used to wear a lot of black when I was younger. I’m aware now this was because I wanted to hide, I didn’t feel good about myself, & I thought I looked skinnier in black, which came from a scarcity self loathing mindset.

I am currently drawn to:

  • Anything sparkly ( 😂 ALWAYS)✨💖🪩
  • pinks 💓 & purples 💜
  • orange 🧡
  • golds 💛(Boiler up) 🚂
  • Colts blue 💙😉🐴🏈

+ Decadent neutrals like:

  • camel 🐫 
  • white 🤍
  • cream🍦
  • rich browns🤎

Patterns/Styles/Themes:

  • Western/rustic/ranchy (again, always 😆 🌵🏜️🐮🤠👢Yellowstone af)
  • Regal (think queen, victorian era)
  • Lacey, pearly (think feminine, denim & diamonds)

I find I get the most compliments when I dress in: Sparkles, Blue, Red, & Pinks

Our aura colors change based upon how we feel. I’ve always been in tune to this about myself. Even with other people, I can feel their vibrations & energy. I wear m headphones a lot when I go to the store & when I’m at the gym because I’m so sensitive & it helps me simply focus on myself more.

It’s “weird” but I can sense what’s going on in someone’s life, their emotional state, even see & hear their thoughts sometimes. I thought I was making the shit up when I was younger but now I realize this is one of my biggest gifts (and also a bit of a curse.) 

I have to wear my headphones OFTEN & make sure I stay consciously present in my own body & mind & spend a LOT of time alone (which people interpret as me being antisocial, stuck up, etc. which isn’t the case at all.) I do it so that I can love others & serve others at my fullest. I have to serve myself first because of this. 

I have to ground often (time in nature & solitude) I have practices in place to energetically & physically cleanse what is not mine everyday. (Infrared sauna therapy, red light therapy, colonic enemas, nature, workouts, meditations)

🧿🧠Personal observations at this snap shot in storybook time

Proud of myself for being unattached to things, people & places. (For you👉Research stoicism. That’s your homework if you’re not familiar 😉) Unattachment has taken a long time to develop & embrace. I finally released fear + labels & truly embodied & embraced my authentic story + everything that makes me (not what I think I need to be for other people).

Truly enjoy conversation & deeper connections with people. Anyone from coworkers to strangers, to patients, to my family & friends. Quality over quantity. These give me energy with the right people.

Such Gratitude for the special friends in my life. They mean much to me. The ones that don’t make me feel guilty for not keeping in constant contact, but always making me feel loved & supported no matter how much or little we talk or physically see each other.

Super proud of myself for loving my body & health, food & workouts & everything that I am enough to not feel the need to chase body goals or change myself anymore. No more self judgment from a criticism standpoint, but an appreciation & observation standpoint.

Super proud of myself for being able to stay present and savor the things I truly enjoy and consider decadent. Especially with carbs, spending, & alcohol. They no longer control me. I no longer use them as numbing mechanisms but something I use for enjoyment. I no longer drink to get drunk, but to savor what I desire in the moment in self loving moderation. Same with safe carbs & spending (I now say investing &/or gifting the Universe).

I no longer feel guilty for spending money like I used to. I tell myself now when I spend I’m gifting the Universe & the people I invest in.

If I know I made an ego or impulse buy, I return it & say thank you for however it served me. Amazon is my best friend, easy returns! If I buy something, I also make myself release/give away something. I don’t like clutter, I like a clear, organized fresh space.

I purge my space weekly. Anything that feels heavy or hordes old energy I now am unattached to & get rid of.

As far as career & fulfillment, I realized it doesn’t matter what job I’m doing or task I’m doing, I simply like doing things, learning, being productive, connecting with people, taking care of people & as long as I’m satisfied in what I’m doing, everything will be amazing. I love being physical & mobile & moving energy. 

 I don’t have to have a particular job to be worthy or successful or important, I just have to do what lights me up, be kind, & mostly importantly, leave myself & other peoples’ lives better than before they met me. 

I realize no matter what I do & put out into this world. My purpose is to make people feel something.🥰

I realize I have the absolute perfect professions for me as a radiologist technologist (which I used to doubt in the past). I literally see people’s’ inner beauty & this matches up perfectly with my medium gifts + being a nutritionist. I finally feel I am on my divine path without the need to question everything.

Current Obsessions:

  • Fanny packs
  • Soft, Comfy, loose clothes, Joggers
  • Gold jewelry
  • Cute/girly/sparkly hair ties, bows
  • Chill vibes, positive affirmation music
  • Music: Warren Zeiders, Zack Bryan, Bailey, Zimmerman, Morgan Wallen, Post Malone
  • 90s music, 90s/2000s shows
  • Travel healthcare (love working with Aureus Medical & adore my recruiter Lesa Modde. I’m currently finishing up my assignment in Quincy, Illinois at Blessing Hospital & embarking on a new 20 week assignment in Omaha Nebraska with Williams Family Medicine on November 6th. I have been with Aureus since 2015)
  • Being at home in Indiana with my family on the farm
  • Ribs, higher fat, lower volume carnivore diet
  • Omad & fasting for better energy management, and digestion
  • My mom’s home Cookin
  • Aura of a Women perfume (random find at TJ Maxx. I was actually blessed with another bottle yesterday in Quincy. I happened to look up and saw a bottle on the shelf. You can’t find it anywhere! Thank you Universe!)

OK I need to stop mind vomiting now. 🤭🤣🫣

Thank you to all who read the randomness of the daily K🫶 

I hope these messages, ponderings, & pages  of my storybook help you discover the depths of yourself & bloom into the most brightest, boldest, beautiful YOU! 💐 

Oxoxo Coach K

bio carnivore lilbitoffit katie kelly indiana fishers

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves. 

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

You can catch her via Instagram @lil_bit_of_fit

Blog: Lilbitoffit.com

All links:  https://linktr.ee/lil_bit_of_fit

You can simply book a call via email: katieokelly2@gmail.com

Posted on

Cord cutting, new beginnings, vibrational living, food, fitness, & flying your “freak” flag…

One the best things my therapist told me, 

“If you’re angry or regretful you’re living in the past, if you’re worrying you’re living in the future, if you’re content you’ll know you’re living in the present. And that’s when life all starts to make sense.”

And THAT my friends is what I hold onto…Every. Single. Day, now. 

Walked in the moonlight this morning. 🌙 There’s something about early mornings that charge the soul & allow you to discover & reveal yourself. 

I find I wake up now by 3 AM every morning no matter what day it is. I stopped, forcing myself to go back to sleep. 🙄

🚗🤭👉side note, I have made a bed in the back of my red Ford Ecosport. Her name is Ruby btw. She’s my bestie & I’m so grateful to have her as my sidekick during this season of life. She’s keeps me safe & gives me freedom.  Bed kinda like this one 🙂 👇

I have made naps my new favorite thing during the day at lunch. I have also stopped forcing myself to stay up when I’m tired. My nap whenever it feels right. I sleep so peaceful in my car. Good thing I’m fun sized. 😂 (5’1 & 105 on a good day 😆 I can still hear my dad telling me I need to put some more lead in my ass Haha) Random thought & confession 🤷‍♀️ 

Where are all my nappers at?! 👋

I open up my fridge. 🥩🍖

We eating good up in this bish. Beef chuck roast & pork country ribs today from Sam’s Club. I’ll cut these up and air fry them. (Surprise surprise 😂) 

Some thoughts about my current food & body. I really love my softer, yet still “athletic” physique. The former more “serious CrossFit athlete” Katie glimmers thru. 

(you can scroll through my Instagram to see previous versions of myself. My personal healing & weight loss story is in the link in my Instagram bio) link: https://lilbitoffit.com/my-first-1-year-on-the-carnivore-diet-my-story-journey-transitioning-to-a-meat-based-carnivore-diet/

It’s much easier to maintain muscle & shape once you’ve done the due diligence to build it. That means you have to eat & train with intention Y’all. Not stepping on that soapbox, but somebody needed to hear it. In fact, probably a lot of you who are under eating. 

I no longer judge or compare her to the former athlete, or any other former version of myself. I am really proud of every single version I have been. I want my energy to be good now, my digestion to be effortless, & to feel robust & healthy. I call it vibrational, living & eating. 

That’s all I care about now. I don’t care about setting body goals anymore, but I am truly grateful for everything I’ve learned throughout all of my seasons…as someone struggling with bulimia, being underweight, being overweight, being a former competitive CrossFit athlete, runner, & everything in between.

Here lately I crave variety in my diet. Higher fat, carnivore than what I was used to. Less ground meat, more steaks, ribs & pork. I’ve been able to consume pork now without any issues in moderation. It’s amazing how the body transforms.

The air fryer is still BAE. His name is Abe by the way. He travels with me. I cook just about everything in him. He’s an instant Vortex 6 quart.

I laugh cuz I feel I’m at a “weird inbetweener” age at 41. I’m an old soul but have such a young spirit.

Stuck between young enough to do it often, old enough to do it right & old enough to know better, young enough not to care.

💁🏼‍♀️MOOD.

Anyone else?😆 

Many times I’ve had to remind myself & ask what I’m living for & who I’m living for, & if none of those answers are ME, well then, I’m living the wrong life.

I’m weird as hell according to society standards. I own it with acceptance, love, & PRIDE, now.

I name all my plants, animals, favorite appliances, & things I use because I feel everything in life is alive, has energy, & deserves to be respected & loved. 

Denim & Diamonds… image below taken of me by the talented Dave McKenna of Brownsburg, Indiana.

I love all things sparkly, lacey, & pearly. Recently bought these super EXTRA little girls pants size 14 from target yesterday. Totally don’t need them but they fucking make me feel so happy when I put them on. I literally sit in my living room with these pants on & feel like Jasmine in Aladdin. Another semi embarrassing confession, but again, idgaf.💖 

I see & treat the janitor the same as I see a physician or someone highly affluent & “successful.” I see souls & energy first, not race, color, sex, sexual preference, or status.

Q from a follower: How do you make decisions & know what’s right for you?

A: you’ll have to feel your way but as far as for me, I’m a human design, manifesting generator profile 2/4 (google or YouTube it if you don’t know yours) I’m driven by my gut feelings/intuition. Warm/light/happy feelings=a YES, heavy/icky/forced/or cold feelings=a NO.

Feel into your feelings & body. There are your answers. I find now as far as food I’m less of a volume eater & more of a nourishment + energy management + experience eater. I no longer have bulimia or binge eat.

Some days I crave different foods or colors or textures. Some days i crave savory food, different textures, crispy food, creamy food, nourishing food, savory foods, cold food, hot food, denser foods, lighter food, sweet food, etc. Some days I want more carbs, most days I don’t & simply want meat. 

Daily energetics. Some days I feel certain colors. Like brights or neons Or neutrals or specific colors and I dress & accessorize in those colors because they make me feel amazing, vibrant & share the emotions I’m feeling. 

They make me more abundant, help attract more love, higher vibe people and places, feel happier, lighter, more joyful . Eating the foods I’m desiring also does this just like colors. A reason I don’t force things anymore like diets or workouts or jobs or wardrobes or people or my style. 

(A reason I hate uniforms & HARD RULES for anything because this is society trying to control us & our creative, vibrational expression.)

If I can offer you anything today with this diary entry, one of the hardest lessons I’ve learned is that it’s MY JOB to create a joyful reality.

RECAP of last nights big life announcement if you missed it…

“Old keys don’t open new doors. BIG Life update!!!⁣

⁣Monthly vibe check for October: clearing out the cobwebs⁣

⁣I slowly started paying attention to the glimmers. ✨ The things that lit me up & made me feel sparkly & light & happy & joyful.⁣

⁣Taking note of the areas that felt stagnant & heavy.⁣

⁣I think it’s important to address how & why cobwebs & dust accumulate. It’s because we are avoiding or not seeing a process/place/people/etc we need to clear out. ⁣

⁣Today (9/29/23) is also a full moon, which is a period of clearing & releasing.⁣

⁣Allow the change of seasons to clear out the gunk/corners/hard to reach areas. Open your windows, seasonally clean. Literally & figuratively.⁣

⁣I had to do this, too.⁣

⁣My BIG announcement as my time here in Quincy comes to an end…⁣

⁣I struggled with the comfort in extending my contract, or staying in Fishers, IN, or choosing the excitement/fear of another unknown adventure. (These still make me scared sh*tless.)⁣

⁣As you learn to lean in & trust, the Universe always shows you your path. Doesn’t mean it ain’t frustrating…trust me…I’ve been heavy & grumbly. ⁣

⁣🥳But today, I officially accepted my next chapter & adventure, I’ll be moving to Omaha, Nebraska very soon for my next assignment with @aureusmedical at a family medicine practice starting November 6th. I’ll be there for 20 weeks into March!⁣

⁣Cannot be more PUMPED & grateful.⁣

⁣LFG🫶 Watch out Cornhuskers, this Boilermaker is comin in HOT!⁣

💛🖤🤍🚂 🤍🖤💛⁣”


Affirmation for you if it hits you in the feels at this moment in life. I know it does for me.

Cord Cutting for New Beginnings 

“I release any & all negative past, present, & future energetic cords that are attached to me. I release any and all cords that no longer serve me. I call my energy back to me. I go forth new, recharged, healthy, happy, abundant, & full of love.”

Let everyday be YOURS, OWN IT, & NEVER APOLOGIZE for who you are.

Oxox

Coach K 

bio carnivore lilbitoffit katie kelly indiana fishers

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves. 

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

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

http://www.instagram.com/lil_bit_of_fit

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Thrifting, lifting, Country Style Ribs + how to build your strength workout program

Who do you think you are?” she asked me (my supervisor).

In a performance review when I was 27 I was told that I had a “strong silence” & was “different” which others took as me being arrogant & cold & that I “needed to be more understanding of other people‘s weaknesses.”

💁🏼‍♀️In Beth Dutton fashion, let me interpret this: “Your resting bitch face, your sparkle, & the fact you can do other people’s jobs better make them uncomfortable.” 🤷‍♀️😆

It was eye-opening & ego shattering at the same time. I had no idea that was how I was being perceived. It did encourage me to sit down & observe past behaviors & presentation & how I was “different.”

At that time I was going thru a divorce, in radiology school full-time & working part time on top of it. As I put it, stressed to the titties.🫣

I was like come on sister, my life feels like getting stuck halfway putting on a sports bra when you’re sweaty & ya need Jesus to come down & cut you out of it 😂 

When you’re “different” & a “high performer” in life, you might notice that some other people, well — aren’t.

If you want a great life, tattoo these words on your brain: LIFE IS NOT HARD ON YOU; YOU MAKE LIFE HARD FOR YOURSELF.

Life can be hard & people won’t understand you sometimes, yes, but the majority of the “hard” sh*t in life people think is really “hard” in my opinion is really the EASY SH*T. 

Just be you & stop over complicating things. People don’t need to understand you you just have to love yourself.

Took myself thrift shopping & a rainy date to the gym yesterday. Had a beautiful day of treasure hunting!

The thing I’ve learned over the years is that many live life haphazardly complacent in a mediocre, lost state…

I hope this can meet you with inspiration today ❤️

Oxox Coach K

HOW TO SHOP AT THRIFT STORES: 7 TIPS FOR FINDING THE HIDDEN GEMS

1. Go in with the right mindset—it’s about finding a treasure.

2. Look through everything, ALL sections. Try them on, they look different on 🙂 If it looks even remotely interesting, throw it in the cart. Have fun!

4. Go often & when the store opens to get the best buys.

5. Feel good supporting the community! My FAVorite part is giving back! My thrift store order of ops: Mom & pop stores → Church stores —> Salvation Army —> Goodwill.

6.Wear outfits that are easy to layer over so you don’t need a fitting room.

7. Buy it if you LOVE it!

HOW TO BUILD A STRENGTH TRAINING ROUTINE

COUNTRY STYLE AIR FRYER RIBS RECIPE

bio carnivore lilbitoffit katie kelly indiana fishers

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer/speaker, nutritionist — doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves. 

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

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

http://www.instagram.com/lil_bit_of_fit

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Life On The Real Reel Updates & Energy Check At 41

life update blog

Had a mentor tell me one time,

“When you are “getting your shit together” & finding clarity it oftentimes gets lonely. There’s growth in being alone & there’s a big difference in being lonely vs alone. You don’t have to be the person with a lot to say & you don’t owe anyone any explanations. The most powerful person is the best listener, especially with yourself.”

I’ll never forget that.

trust the seeds you are planting
uplevel list
morning walks

I’m writing this update & sharing my thoughts just as much for me as it is for you. Enjoy the storytelling! I appreciate all of you who take time to read & allow me to add value to your lives whether it be here on the blog, Instagram, or “real life.”

I’m at a point in my life where I’m so trusting in my abilities, self awareness, adaptability, & faith that the Universe always takes care of me, it’s unfathomable. I always end up where I’m meant to be. Especially when I feel anxious, stagnant, & just fuckin weird sometimes.

I finally surrendered & quit trying to make sense or rigidly control everything.

I live by the MO: “I don’t do rules, I do what feels right.“

Maybe you’re here in a similar energetic space, too.

life update
Warm summer days, the road & the radio = life’s simple pleasures

When you first meet me, I’m pretty quiet. (Unless I’m jacked up on caffeine😂)

I’m an observer, an “experience collector” I like to say.

I might not have a ton to say. I may not have a ton of questions to ask, but that’s because I do a lot of listening.

Not in a judgmental sense, but out of an intention to learn. To actually hear your story. To connect with your energy & not just the words coming out of your mouth.

The more you listen, the more people tell you. The more you get quiet with yourself, the more clarity you have with your answers & paths you wish to take.

In these times when I go internal & solitary (hermit mode lol), some people in my life tend to get triggered. My silence is nothing personal, but a protective growth measure & absolute survival necessity for me.

↓SIDE NOTE ↓

{A tip that will help you live a more peaceful life: live by the Four Agreements}

The Four Agreements are:

  • Be Impeccable With Your Word.
  • Don’t Take Anything Personally.
  • Don’t Make Assumptions.
  • Always Do Your Best.
current body and inbody scan
Best I’ve ever felt & looked. My 40’s have treated me well! Every year gets better!

Here are a few blogs for you, because I know I’ll get asked about food/workouts/routines, etc. ↓

🦾Biohacking/Anti-aging Guide Here

🦾Daily Fit Routine Here

🦾A Guide On How I Fixed My Fat Loss Levers: Leptin Resistance, Insulin Resistance, & Cortisol Balance Hacks

Meals I’m currently enjoying right now
meals i am enjoying

I’ve had a lot of conversations. I’ve listened to a lot of stories from y’all. I’ve heard a lot about life. I’ve had a lot of wisdom, vulnerability, courage, & confession shared with me.

  • finding your purpose

And while I’d never disclose the words & revelations composing these exchanges, the one thing I am constantly reminded of is:
→nobody has their shit together.

The ONLY way to truly have your shit together…is to accept that you’re NEVER going to have it together & to find out how to live within that.

The people we admire for their “togetherness” just have one piece or a few pieces of the puzzle figured out. What they don’t do, is let the subsequent balls dropping interfere with their success & progress.

Managing overwhelm comes with how well you know your comfort zone. Not for the purpose of staying within it, but having enough awareness to know when it is beneficial for you to push past your pre-existing limits & when you need to stay in it.

you're never too old
Tap photo for my weight loss, gut healing, & carnivore story. This is how I did it!


Get comfortable in the chaos.

Hey, I like my bourbon on the rocks kinda like my life LOL! Beef & bourbon can solve alotta problems ya know. [ Write that down 🙂 ]

Having it together is boring. It doesn’t give you much else to learn nor extension to grow.

I’d rather take my mess & have a story to show😉

  • vibe check

I stumbled across a letter I wrote to myself my freshman year at Purdue.

During orientation, we were told to write these letters to our future selves with our hopes & dreams.

“Dear Katie, I hope you always remember how wildly beautiful you are. And on those days that you forget, I hope you always remember you have the strength to come back, forgive yourself & try again.”

The one piece that struck me → I ended it saying that, “I hope that when I read this letter, I have learned to love myself & have grown as a person.”

You’ll learn as you get older when you know you’re rare, you live different.

You love different. You surround yourself with other rare, high value people, too.

You don’t waste your rarity taking things personal or trying to control other people.

You don’t waste your time trying to chase or convince others of your worth.

So proud of the woman I used to be that created the woman I am today.

I wrote another letter on July 1st to myself on my 40th birthday eve last year.

I sent it to a woman today mourning a younger version of herself…

“People everywhere walk around fearing aging, & trying to deny its fate.
But it is exciting…a new decade, a new start, a new adventure!

I love how much you have grown in your acceptance of being just who you are over the last few decades.

I love how you are willing to do the hard work of examining thoughts, actions & past experiences.
How you work to find all the little elements that make you, you.

I love how you have taken on challenges & stepped into new things, with some trepidation but also excitement.

I love that you feel more & more comfortable in your own skin, with your own particular way of dressing, loving, eating, & being.

I love that you are a good friend & an encourager of women.

I know that last decade had pain, some heartache & tears, & I can’t promise that the next decade won’t hold that too.
But I pray that you will continue to remember that grief is a part of life, that you will allow it to wash over you but not overwhelm you.

I pray that you grow in your writing. That your words reach women of all ages, that you lift them up will a simple phrase or a recognition of “me too”.

I pray that you continue to grow in your capacity to love. That you will continue to be a true, honest friend & lover. One who is able to have hard conversations & grow a friendship & relationship.

I pray that you will not despise the small ordinariness of life. But also, that you won’t get subsumed by it & will reach for extraordinary experiences.

I pray that you will continue to treat your body with the respect & honor it deserves. Not despising any part of it, but celebrating that you are a woman of 40 years.

Above all I pray that you will continue to listen to your maker & creator, when he says “this is the way, walk in it”. (Isaiah 30:21)

Happy 40th, & may the next decade be better than the last,

Katie
Oxox”

It was✅

Take what you need from this❤️

✪All resources, email list, discount codes, guides, recipes, coaching, & more here

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, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 18 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

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Easy Carnivore Macros & Meal Plans For Fat Loss

carnivore meal plan

Meal prep & macro cheat sheets to help give y’all visual examples of how to break down meals.

Cheat sheets on IG here

carnivore macros and meal plans

Included the “meat your macros” with #MeatBars examples if you like 2 meals/d.⁣

These are basic af & utilize 2 lbs of ground meat to keep them as easy as possible. You don’t necessarily have to cook these in the air fryer, you can cook them anyway you want.
⁣


Blog for Meat Bars Recipe here

meat bars guide
meat bars lilbitoffit katie kelly carnivore
meat bars lilbitoffit carnivore diet

You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.⁣
⁣
Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…⁣
⁣
I recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing.
⁣
Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.⁣
⁣
Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.⁣
⁣
My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.⁣
⁣
Some examples I’ve used with clients:⁣
21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)⁣
30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135g protein (~1.0–1.1)⁣
30 y/o, 160 lb, 5’3-5’5 individual = ~130g protein (~0.8)⁣
45 y/o+, 130 lb, 5’3 individual = ~130-145g protein (~1.0-1.1)⁣

Recipe book & guides here

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, 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