When is the best time to workout?

Q: When is the best time to workout?

It’s different for us all, you may be on team “whenever my kids or job leave me alone long enough”

There’s no right answer here, & no specific time is necessarily best. Workout whenever it fits into your schedule AND keeps you going back!

If you hate waking up in the morning & the thought of working out early is miserable, then evening workouts are probly in your best interest.

For me, I love morning workouts. No matter what the day throws at me, I don’t have to risk missing my workout or an excuse that I’m tired & don’t feel like doin it. This is part of my morning routine & success regimen. You should have one too.

I also find I have significantly more energy & my attitude is more positive the rest of the day if I do workout. Also helps me sleep.

If you prefer to workout fasted, or follow intermittent fasting, it’s also much easier to roll out in the morning to get your workout done while in a fasted state before hunger sets in.

There are benefits to working out at night too. Many find they have greater strength at the end of the day due to being in the fed state, more awake, & better flexibility/mobility.

Plus, we cannot ignore the fact that life can be stressful af, & there is no better stress relief than walking or sweating it out after a long day.

Which one are you?

oxox Coach K

Helpful Guides and Links

#crossfitwod #workouttips #girlswholift #strongmom #fitmom #fitat40 #fitover40 #carnivore #crossfit #f45 #orangetheory #bodybuilding #crohnswarrior #meatdiet #workoutoftheday #fitnessmotivation #carnivorewomen #carnivoreaf #lowcarbdiet #ketodiet #carnivorediet #indyblogger #carnivorecoach #getlean #nutritioncoach #lchddiet #ketocarnivore #carnivoreketo #workoutroutine #dailyworkout

June 9, 2022

Things I had to do to lose belly fat and gain a lean, healthy physique

“I forgot to eat.” Something you will never hear this girl say now.⁣⁣
⁣⁣⁣
Years ago, I wore my ability to restrict food like a badge. Result: constantly being cold, loss of appetite, & zero energy. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open. ⁣⁣⁣
⁣⁣
Workouts I thought I was gonna pass out. ⁣⁣
Blood pressure super low, like 80/58 low. I remember the doctor saying do you feel lightheaded a lot? ⁣⁣
⁣⁣⁣
I had a DM from a woman this week & she made the statement she was never hungry & didn’t understand how eating more macros would help. ⁣⁣⁣
⁣⁣⁣
So I put it this way…⁣⁣⁣
⁣⁣⁣

Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Which one do you wanna be?⁣⁣⁣
⁣⁣⁣
Katie Kelly/ Coach K / @lil_bit_of_fit 🙂

A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. ⁣⁣⁣
⁣⁣⁣
This is why females eating below their BMR or at a low body fat don’t have a period. Your body is preserving energy to live. ⁣⁣⁣
⁣⁣⁣
This is commonly why you’re constipated. Digestion slows. ⁣⁣⁣
⁣⁣⁣
This is why you’re cold, no energy. Your hormones & systems down regulate to compensate.⁣⁣
⁣⁣⁣

Other Common Symptoms:⁣⁣⁣

Irritability⁣⁣

Cold extremities ⁣⁣⁣

No sex drive⁣⁣

Increase in belly fat⁣⁣⁣

Chronic fatigue & soreness⁣⁣⁣
⁣⁣⁣

Common Causes:⁣⁣⁣

Chronically eating in a calorie deficit⁣⁣⁣

Candida, Bacterial Overgrowth, Food Intolerances⁣⁣⁣

Malabsorption, gut inflammation⁣⁣⁣

Chronic stress, hormonal imbalances ⁣⁣⁣

Too much coffee (it suppresses appetite)⁣⁣⁣

Low quality food, deficiencies ⁣⁣⁣
⁣⁣⁣
Should you eat if you’re not hungry?⁣⁣
Or when you’re not feeling hungry but know your body needs food, what should you do?⁣⁣
⁣⁣
Always eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware that your body is in need of nourishment. ⁣⁣
⁣⁣
2 guiding factors of what to eat & how much:⁣⁣
1. Inner Wisdom — how the body lets us know that we need food, or have had enough to eat. Growling stomach.⁣⁣
⁣⁣
2. Outer Wisdom — knowing what your body needs even if it’s not exactly asking for it. Knowing you haven’t eaten in hrs.⁣⁣
⁣⁣
I hope this helps! Swipe for things I had to do to get a healthier happier leaner physique that may also help you!!

Oxox
Coach K

Helpful guides & links: https://linktr.ee/lil_bit_of_fit

#carnivorediet #carnivore #lowcarblife #lowcarbdiet #foodaddiction #sugaraddiction #bingeeating #lchfdiet #meatdiet #iifym #ibs #ibd #crohns #colitis #crossfitwomen #bodybuildinggirls #myfitnessjourney #selfhealing #disorderedeating #crohnswarrior #orthorexia #crohnsdisease #reversediet #reversedieting #lilbitoffit #shareindy #indyblogger #losebellyfat #guthealth

June 6, 2022

Client call question: Is eating 1,000 calories the same as eating 2,000 calories but burning 1,000 calories off during exercise?

Client call question: Is eating 1,000 calories the same as eating 2,000 calories but burning 1,000 calories off during exercise?

A: NO. Not only are you lacking the calories needed to fuel your body appropriately to get the results you want, you’re also lacking in micronutrients, which your body needs to function at its best.

Let me point out a big issue: 1000 calories is not sustainable nor enough to sustain a toddler.

By eating so little your body begins to down regulate and fight against you, your metabolism drops, you lose muscle, your hormones begin to go wonky & the list goes on.
Basically you create a dumpster fire for yourself & attain the dreaded #skinnyfat for many.

This is what happens when you don’t strength train, abuse cardio, &
under eat, losing muscle & increasing body fat. You may lose weight but your physique looks nothing like the picture you have in your head.

I explained to my client It would be far easier & more effective to eat 2000 calories & train intentionally.
We should set ourselves up for a successful fat loss cut by reverse dieting if we need to, construct a success routine, then shoot for a small deficit & reassess.

During my last mini cut I only reduced my calories by about 300-400. That’s it.

Let me reiterate we shouldn’t obsess over our fit trackers, earning or burning food.

A much better option to overtraining & under eating is to create a lower caloric deficit, stick to that for 2-3 weeks & then reassess.

fat loss supplements — Link here to products and discount codes

The weight loss is slower, easier, more sustainable, more enjoyable, & life sucks a whole lot less

So if this sounds like you & you’re at a point where you’re no longer seeing progress & don’t know what to do, I’d love to help.
Link for coaching options

Coaching FAQ’s

Oxox
Coach K

#fatlosscut #fatloss #lowcarb #carnivorefatloss #meatbaseddiet #carnivorewomen #ketodiet #diet #carnivoretransformation #getlean #losebellyfat #lchfdiet #fitmom #strongmom #lowcarbdiet #losebellyfat #fatlosstips #crossfitgirls #girlswholift #fitness #indyblogger #indianapolis #fishersindiana #carmelindiana #weightlosstransformation #fatlosstransformation #carnivorecoach #beforeandafterphoto

June 1, 2022

Why digestion affects your fat loss and workouts, especially living with Crohn’s, IBS, and Colitis. Tips to help!

I’m fortunate enough to be med free loving with Crohn’s.
⁣
I’m an advocate of being EDUCATED & FLEXIBLE, eating foods that are nourishing, suit YOUR lifestyle & needs.⁣

I’m a coach that helps you find your “happy.” I understand how living with gut issues, being overweight, or simply having a poor relationship with yourself paralyzes you.

I’m not a coach that’s gonna give you a specific meal plan, sell you sh*t that doesn’t work, or put on a façade that me or my life is perfect. Perfect doesn’t help anybody, remember that.

I’m gonna share my story & let you decide how to put your puzzle pieces together as your guide.

Specific Products did significantly help me. I don’t have a gallbladder either, fyi.⁣
⁣
I created an entire supplement guide just for you! PDF LINK IN IG BIO!⁣ I’m happy to answer questions via comments or dm.

product and supplement guide — Tap for Guide

So fueling like an athlete with special digestive needs & why digestion matters.

Here are my top tips living with gut issues as a fitnessor just like you! Swipe!

⁣Why do I eat a meat based diet?⁣
— I’m sensitive to lectins, oxalates, high histamine, high fodmap foods & phytates. ⁣
⁣
I wondered for years why I felt like poo after eating nut butters, high amounts of veggies, fruits, fiber, sweet potatoes, breads, & any nuts & seeds. Basically my body hates anything but coffee, gf alcohol, eggs, & meat.

Why I choose a diet based on animal foods

Majority of my calories are from the most nutrient-dense bioavailable foods

I LOVE & thrive off meat with no digestion issues.

Minimal fiber, meaning everything is easy to digest.⁣

Low to no sugar, or highly palatable processed carb based foods. These are my biggest triggers when it comes to binging or basically eating like an a$$hole

Natural fats & plenty of protein. I’m fuller longer, don’t have energy crashes.

My body is more recovered, less inflamed, I eat more food & stay leaner with no binging. My workouts feel great & I simply do what I love.⁣
⁣
I modify my “carnivore” diet to my preferences. There is room for leniency, you are in charge of your adventure.
⁣
I hope this helps you find your happy! Go crush it, Team!⁣

If you need 1:1 support, apply here!

#ibs #ibd #crohns #colitis #carnivorediet

May 28, 2022

What macro or food should I choose if I’m hungry and going over my calories in a diet?

I know I’m not the only one who has wondered this exact thing in times of hunger & juggling fat loss &/or physique goals…or playing the ole “macro Tetris”

Basic rule of thumb: if you hungry & you’re choosing to over eat, CHOOSE A LEAN (means lower fat) PROTEIN SOURCE. The higher the fat content, the higher your calories will be.

Carbohydrates typically affect your blood sugar the most.

This is also a reason higher protein carnivore & meat-based diets vs high fat are extremely effective in helping you achieve & maintain a lean, more muscular (athletic or “toned” as a term many of you use) physique.

Youtube, video also on IG @lil_bit_of_fit

Also a reason why fat cycling is effective. (which is similar to carb cycling for those who are familiar with carb cycling)
It focuses on higher protein and helping you achieve a calorie deficit by lowering your fat on specific days. Basic science and math at the end of the day.

My favorite lean protein sources:
Ground chicken
Lean ground beef (90-93%)
Cod
Tilapia
Shrimp
Scallops
Chicken breast

Hope this helped you guys!

All links here to purchase the 354 Page Meat & Macros Guide & Coaching FAQs if you need help reaching your goals!

oxox Coach K

May 27, 2022

I don’t want to track my food

I hate tracking my food. – something I hear every day⁣
⁣
Let’s have a come to Jesus moment y’all…⁣
⁣
When you do “structure” “right,” the freedom follows with ease.⁣
⁣
Which means if things aren’t progressing the way you’d like chasing a specific goal you must gain self-awareness & data to help you make the correct adjustments.⁣
⁣
Once you do that & create a “structure” that serves you & your goals, they become second nature & aren’t viewed as rigidity anymore.⁣
⁣
Your habits & routine become part of you.⁣
⁣
Some things you had to do before you created your structure you may not have to do anymore, a.k.a. tracking.⁣
⁣
Too many people view “structure” as ubiquitously restrictive in a “bad” way. It’s not bad. Just like fasting isn’t bad or a dirty word unless you abuse it. They’re TOOLS.⁣
⁣
I get it, you be scrollin the gram & people are telling you you don’t need to track your food, or diet, or eat low carb, or drink, or eat meat, or are a vegetarian – whatever….⁣
⁣
But what most of these people aren’t telling you, The ones that have found a solution that works for THEM is that they spent years:⁣
⁣
➡️learning about nutrition, different diets, macros, calories, trigger foods, etc⁣
➡️tracking their intake in some capacity⁣
➡️unlearning self sabotaging habits & behaviors⁣
➡️rewiring their eating & daily routine habits (most of us, me included, didn’t grow up with nutritional guidance)⁣
➡️doing the inner work to build better habits, develop better awareness of their body’s signals, change their inner narrative, & spend time in multiple different nutritional “seasons” (maintenance, deficit, surplus), often multiple times⁣
⁣
“Eating whatever you want” looks easy for these people because they’ve done the work. ⁣
⁣
The freedom I & they have NOW comes from the work we did years, decades prior. ⁣
⁣
You learn thru making mistakes & having patience what actually works for your body.⁣
⁣
You LOSE the fear & you gain 2 things:⁣
🧠knowledge⁣
🙏self-trust⁣
⁣
So… you want the freedom? Put in the work. ⁣
All things we learn when you work with me.

Link in to coaching FAQ’s
⁣
Oxox⁣
Coach K

#trackingmacros #fatlosstips #weightlossjourney #carnivorediet

May 17, 2022

The best diet for the athlete and exerciser with IBS, Crohn’s, and Colitis

I thought living with an autoimmune disorder was just going to be my story until I decided to rewrite it.

I’m fortunate enough to be med free, to have my health, to have jobs I love, & a friends circle that is nothing short of bombdiggity!

I’m not one to slap labels & fit into any certain “camp.” I’m an advocate of being EDUCATED & FLEXIBLE, eating foods that are nourishing, suit YOUR lifestyle & specific needs.

Your questions around fueling like an athlete with special digestive needs➡️here are my top tips living with Crohn’s as an athlete! Swipe!

Why do I eat a meat based diet?

I’m over 2 years carnivore! Healthier than ever!

— I’m sensitive to lectins, oxalates, high histamine, high fodmap foods & phytates.

I wondered for years why I felt like 💩 after eating nut butters, high amounts of veggies, fruits, fiber, sweet potatoes, breads, & any nuts & seeds. Basically my body hates anything but coffee, gf alcohol, eggs, & meat😂

Why I choose a diet based on animal foods👇⁠

⁠ ✅Majority of my calories are from the most nutrient-dense bioavailable foods⁠

✅I LOVE & thrive off meat with no digestion issues. BM’s more normal. Maybe TMI but for those of us who struggle with gut stuff — shxt matters — literally 💩

✅Minimal fiber, meaning everything is easy to digest⁠.

✅Low to no sugar, or highly palatable processed carb based foods. I found these are my biggest triggers when it comes to binging or basically eating like an a$$hole.

✅Natural fats & plenty of protein. I’m fuller longer, I don’t have energy crashes, I can eat 1-2 meals & be happy all day & not have to worry about having a bunch of meal preps.

✅My body is more recovered, less inflamed, I eat more food & stay leaner with no binging. My workouts feel great & I simply do what I love.

I modify my carnivore diet to my preferences. There is room for leniency, you are in charge of what you put in your mouth. (Get your mind outta the gutter)

If there is a food not animal based, that doesn’t trigger symptoms for you, don’t feel pressured to avoid it.⁠

⁠

I hope this can give you HOPE. Go crush it, Team!

Peace, love, & 🥩⁠💕

May 16, 2022

How long will it take me to lose 30lbs?

Dieting from the inside out & “How long will it take me to lose the weight”…

It’s so much about your mental state and internal work when it comes to finding a diet/workout/lifestyle that works for you.

I really don’t think you can have one without the other. The mental health world and the fitness world should be mutually inclusive.

The problem is too often people are not willing to address their emotional, headspace, inner narrative problems — they just want someone to give them the diet or the workouts or the solution they think is going to solve all their problems when they are the ones that really have to solve the problems. No one can tell you what is going to work for you.

We can tell you as coaches & practitioners what to do but unless you see what the root cause of your issues are & take action to execute the plan, you’re never truly going to make a life change. You’re basically going to yo-yo diet through life

tough love.

When you just simply lose the weight but stay the same you mentally, most often you’re going to find the weight you lost again eventually.
— Because you didn’t up level to who you truly want to be.

It’s like building a house with no foundation.

Swipe for all the deets & a reality check on how long it REALISTICALLY will take you to lose 30lbs.

Love & hugs y’all!

Coach K

May 16, 2022

Lifting, carnivore, & how to stay consistent

I ate meat & lifted things this morning, saved a snippet for ya. Swipe on IG

I’ve shifted my focus however completely from fitness & aesthetic goals to my career, having fun, & longevity the past couple years.

The one thing that hasn’t changed is the fact I still have Crohn’s, although in remission & med free, life still takes consistency & intention.

#meatbars for breakfast Airfry, 11 minutes. 380. 93% ground chicken and 90% ground beef. Recipes and videos under highlights on IG. Listed as “meat bars”

I know many of you are struggling right now, not just with your personal life, health & fitness stuff, maybe relationship struggles too.

A client asked a question yesterday that really made me think…She said, “I found your interview with @kelly_hogan91 on her YouTube channel, My Zero Carb Life. You talked about consistency, which I struggle. How do YOU stay committed & consistent?

I replied, “Commitment is defined as a willingness to give your time & energy into something you believe in, a promise or firm decision to do something.

What more worthy thing to believe in, commit to, & invest in than yourself?

It isn’t always, & most often is not, pretty or glamorous. It starts with honestly viewing your current condition with blunt af transparency, awareness, & acceptance.I’d rather be an imperfect human working on relentless betterment, than a facade of a perfect human surviving on bullshxt sandwiches.”

The process…
Truly look at yourself & current state. What are your goals/desires? What do you need to improve to move the needle forward? If you’re clearly not where you want to be, you need to own that. You control how you react & respond to all stimuli.

Picture your future self & condition. Thoughts become things. What thoughts & reality do you want to grow? How would you feel?

A practice that helps me visualize & shift my mindset & energy to a positive place: Pull up Pinterest & consume positive quotes, images, videos, anything that shifts my state to a happy place. I’ve made boards & folders there with intentions & desired goals. These things you’re seeing, feeling, & saving are YOU as your future self.

Triggered much?
Good.
Know you know better.
So go DO BETTER.
Right meow

With love,

“Sorta sweet, sorta Beth Dutton

”
⁃ Coach K

May 14, 2022

Answers to your fat loss questions

Listen, I belonged to the “I’m working my azz off (literally) club why am I not seeing results?” for decades.⁣ ⁣
⁣
Weekends were always excuses, social time was always an excuse, Ive been good all week so I deserve this…it’s easy to make excuses. ⁣
⁣⁣
Happy swiping! ⁣
Answers to your fat loss questions! ⁣
⁣
Tons of cheat sheets, these are all included in my 300+ page Meat & Macros guide, by the way, which you can check out & snag in the link in my Instagram bio under Coaching FAQs!⁣

The majority of the questions asked this week were centered around not seeing body change or fat loss despite cutting food & hormone basics.⁣
⁣
Most of the time they come down to these things that you don’t want to hear. ⁣
⁣
If you keep doing what you’ve always done you will always get the same result. ⁣
You deserve to look & feel great!⁣
⁣⁣
You’re worth the change.⁣⁣
⁣⁣
Feel free to save tag & share, what’s mine is yours! I create these for you guys! You don’t have to ask my permission 💕💕 (I appreciate those of you who do🙏)⁣
⁣
Oxox Coach K⁣