Fitness – Page 19 – lil bit of fit

March 3, 2021

6 Fat Loss Hacks That Helped Me Lose 50lbs and Maintain Health

I could talk all day about the mistakes I’ve made throughout my fitness journey.

To name a few:

Feeling I had to earn food or use it as a reward
Yo-yo dieting & falling for fads, pills, & what Karen down the road was doing
Wearing restriction as a badge of honor then falling victim to self-loathing, disordered eating & exercise habits
Eating all the wrong foods for me physically and mentally causing paralyzing G.I. distress
Equating my worth with abs & a number displayed on a dirty box which sits on my bathroom floor

Losing weight doesn’t have to feel like a punishment, in fact that’s the one thing you must avoid.

Think about it, if you hate what you’re eating and how you’re training, do you think you’re going to stick to it?

— Heck no.

Losing weight is simple, but it’s not EASY. Ultimately it comes down to being in an energy deficit. (Taking in less energy than you are expending)

We over complicate the process. We set ourselves up for failure by chronically dieting, picking the wrong kinds of workouts, picking the wrong kinds of foods we cannot digest & absorb properly, we over stress, under eat, under educate ourselves, under execute, & over train.

Don’t even get me started on the negative self talk & shxtty mindset syndrome.

30 years ago (I’m almost 39 now😬) my fitness journey began. I was 8 years old. My heaviest weight was 160 lbs on a 5’1 frame.

Right now is actually the lowest weight (avg 107-110lbs) & best health I’ve ever been. And I’m eating at my true maintenance (calories around 2000-2200 daily). Maintenance is we all should be hanging out the majority of our lives.

I’ve made the same mistake as you have. We are all different as far as what foods & training work best for you.

Here are some examples of hacks that have helped me keep the weight off and I hope it helps you find the right tools for your toolbelt too!

1.) DETERMINE YOUR RELATIONSHIP WITH FOOD

Are you an abstainer or a moderator?

Abstainer: cannot have just 1 cookie without then eating or wanting to eat the whole pan. Does better with food rules and a more “all or none approach.” More prone to binge eating.

Moderator: can have 1 cookie and be satisfied. Needs more flexibility.

Are you a food addict? Get real with yourself. I understand this stuff isn’t pretty.

What is your relationship with carbohydrates? Are they like drugs which trigger self sabotaging habits? How do they make you feel? Do you need them for your health & fitness goals for optimal health, performance, & recovery? What is your daily threshold that makes you feel your best?

2.) CHOOSE THE FOODS & TRAINING YOU LOVE AND HAVE A GOOD RELATIONSHIP WITH

For me, it’s animal based nutrition. Protein & healthy fats are the center of my meals. I do not have a good relationship with carbohydrates and have many emotional and physical trigger foods. I only consume carbohydrates when I need them for optimal health, performance, and recovery. I find eating carbohydrates makes me crave more carbohydrates & I’m not satiated as sticking with meat only.

I prefer CrossFit like training. I love the community, I love the variety, I love it combines strength and aerobic conditioning. It’s effective af & keeps me happy. Therefore it’s easy for me to stick to my routine.

3.) EAT & TRAIN INTENTIONALLY & MINDFULLY

The food you eat literally makes you. Choose accordingly. Slow down when you eat, enjoy every bite, chew thoroughly, eat till you’re 80% full. Same with your training. Pick a goal and stick with it. Keep your commitments to yourself. Work hard & rest when you need to and be intentional about both! Motivation is fleeting, your integrity & character are forever.

4.) SET YOUR NONNEGOTIABLES & FLEXIBILITY

Especially important when it comes to social functions & family. Set step goals. Mine are between 13-15k on average. Maybe you allow yourself 2 cocktails on the weekends, maybe it’s one untracked meal with family, maybe it’s 2 refeed days on the weekends, maybe it’s more carbohydrates one day a week, maybe it’s dessert a couple times a week, maybe you do better being strict for a couple weeks & taking a week off, maybe you prefer to take your own food when you go out. Anything goes, you are your own boss, but OWN IT.

5.) GRATITUDE AND CELEBRATE EVERY WIN

Y’all gratitude is everything. You can’t hate yourself healthy and love yourself healthy at the same time. Which one would you rather choose? Take progress pictures, the scale isn’t the only indicator of success. Maybe you’re eating for better energy and better biofeedback. Maybe you’re trying to get stronger. The number on the scale does not dictate your worth or achievement.

6.) MANAGE YOUR MINDSET & OWN YOUR DAY

You should have a success routine nailed down. I talked about 8 things you should do every day that will change your life, yesterday. Check out that post and blog. If you continuously tell yourself you are a failure & always fxck up, guess what? That’s what you’ll attract & become. Talk to yourself like your best friend. What would you say, what advice would you give her or him? Be the person you want to embody.

You can make moves or excuses. You either DO or your DON’T.

— It’s your choice.

My door is always open, feel free to comment and message! I look forward to chatting with all of you!

Oxox Coach K

March 1, 2021December 20, 2022

CrossFit, Crohns, & Carnivore: How to Optimize Life as an Athlete

Tips to optimize a low carb lifestyle as an athlete/avid exerciser with special digestive needs:

▫️For my carnivore low carb’ers:

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

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2.) Focus on healing any gi 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. Reduce the intensity & volume of your workouts (especially my crossfitters & Orange Theory enthusiasts)

⁣

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

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.⁣

▫️For someone who is just learning how to best manage IBD – I wanted to share my learning tools as an athlete. Do not give up who you are because of IBD – you will need to adjust & pay attention to your body, but you can continue to do what you love as well! There will be good days & bad days. Some days you may need to modify workouts, movements, intensity & volume.

SLEEP & HYDRATION

I drink water with electrolytes from @goultima Sleep has made the biggest impact on me physically & mentally. Shoot for at least 7 hours. I am in bed asleep by 8:30 at the latest most days, wake at 4am the majority of week days. Sleep is the most important thing to manage during any season. NON NEGOTIABLE.

NUTRITION

Everyone has different triggers & different needs. Do not apologize for having to eat a certain way or bring your own food in social situations. Food choices are extremely important. For me, I find lowfodmap, easy to digest, gluten free, low lectin, minimal dairy, animal based nutrition with the exception of white rice, plain rice cakes, & rice Chex cereal if I feel like I need some carbs (don’t crave or need them anymore now that I’m fully adapted to a more carnivore lifestyle). But I believe you should always leave room for flexibility & no diet dogma. Do what works for you. Carbs are most optimal post workout & in the evening prior to bed.

SOCIAL SITUATIONS

I understand this is a rough spot for many with autoimmune issues &/or special digestive needs. Use your uniqueness to educate others why you need to eat the way you do. Maybe it’s something they need to hear too. Be confident, bring your own food if you have to, eat before you go out, custom order your meals. I set a limit of 2 alcoholic beverages in social situations & also mix my own drinks the majority of the time. Just order a shot of whatever liquor you want & whatever mixer you want. That way you have control over how much alcohol is in that drink. There have been times I’ve also brought @zevia as a mixer. Voice your needs to the restaurant & they will accommodate.

STRESS MANAGEMENT

Stress plays a huge role in inflammation. Sleep, take more rest days when you need them, make sure you’re eating enough food for your activity, take walks, spend time alone.Learning how to manage stress is a skill. Be kind to yourself!❤️

https://www.instagram.com/reel/CL5IAGEHvYe/?igshid=4hwhqa2vc5zy

March 1, 2021

Carnivore Questions Answered and Some Things You Won’t Want to Hear

People are gonna tell you you CAN’T do a lot of things. They’re gonna tell you THEIR way is better than YOUR way…

You’ve asked great carnivore questions over the weekend. I’ll summarize for those I haven’t had the pleasure to chat with & tell you some things you may not want to hear…

▫️I don’t ‘treat myself.’ My view of food has changed since going animal based. I “treat” myself everyday, enjoy every bite & it all serves a purpose — nourishment & fuel. Food is not a reward/something to earn.

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▫️You must experiment with different meats/food/fats, eating/fasting windows, meal sizes/freq, tracking macros vs not, & macro ratios. Your experience will be different than mine.⁣ It takes TIME. It took me an entire year to fully adapt &, yes, I gained 15lbs initially.

⁣⁣

Common Q&A’s:⁣⁣

⇢ Majority of my meals are 85% ground beef, ground chicken, & salmon. Avg 2lbs of meat/d, 2-2 1/2 meals/d. Yes I drink coffee. Ground meat is easier to digest & track. I removed pork & dairy, I found I don’t digest’em well. I only consume them on occasion in small quantities.

⁣⁣⇢ I stick to beef bc it’s satisfying & delicious but not SO delicious I want to over eat. For those who struggle with food addiction, like me, find foods that are satisfying & get the job done without triggering over eating or bingeing. We typically do better with food rules, we are abstainers. (Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyper palatable & processed meats)

⇢ I track macros loosely. It keeps me accountable & I know where to adjust. Rice cakes/white rice on occasion post workout or in the evening if I need them, portioned carefully, rarely above 50g/day.

⇢ YES, you can CrossFit & carnivore, CAREFULLY. Comes down to allowing yourself to fully adapt to being fat-fueled, meal timing, eating ample calories, & RECOVERY (sleep, rest days, deloads) Macros 10% C – 30% P – 60% F for ME**

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⇢ Sleep is a MUST. 7 hrs min. Zzyquil helps. It is what it is, I’m transparent here.

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⇢ Still hit 13-15k steps/day⁣, even on rest days, drinkin a ton of water + electrolytes, reduce alcohol, fasting when I’m not hungry (~18hrs avg), eating when I am.⁣⁣ No extended fasts, no snacking.

⁣

It’s taken me 38 yrs to understand where my body is at mentally & physically.

And I’ll have to keep figuring it out every day for the rest of my life.

Have patience. Take care of your body it’s the only forever home you have♥️🏠

February 26, 2021

Easy Fat Loss Tips for Any Diet

Me today🦾

It took me over 3 decades to figure out my gut issues & relationship with food.

I know now I lived with a food addiction the majority of my life, I’m just a little over 1 yr on a carnivore, animal-based diet.

For those of you working on increasing your food after chronically dieting, it took me nearly 4 yrs to reverse to maintenance calories. Including a poor relationship with self & scarcity mindset.

Years of tweaking food, training, & daily habits to restore health, have patience, healing doesn’t happen overnight—you can do hard things!

A reminder, you shouldn’t be living in a constant calorie deficit, dieting more than 1-2x/yr, working out 7 d/wk, never sleeping, eating sugar free diet food to cut carbs/cals. It will catch up with you, trust me.

BIOFEEDBACK to check before dieting:

✅Period normal

✅Quality sleep & energy

✅Have eaten maintenance &/or surplus calories for an extended period of time

✅Lifestyle aligned, stress managed, mindset in a positive space

HELPFUL TIPS

**We want stress as low as possible. Caffeine, life stress, trigger food, cutting food, excessive fasting & HIIT training=all stressors**

✅Reduce caffeine, <200mg/d

✅Set calorie, protein, & step goals. Stay rigid during the week to allow flexibility on the weekend. Set controlled refeeds if needed.

✅Eat slowly until 80% full.

✅Sleep!

✅Prioritize proteins & fat. Keep meal prep basic & simple & REPEAT.

✅ Reduce intensity of workouts. Quality is quality, more doesn’t mean better.

✅Track food accurately. Licks & extra bites count.

✅ Stick to nutrient dense whole foods you can digest & absorb efficiently.

✅ Try intermittent fasting if it works with your schedule/preferences. It’ll allow larger meals in a deficit, you’ll feel more satiated

✅Hydrate!

✅Invest in a coach. I offer free quick strategy calls. Link here:

https://forms.gle/tqjsEmeYPDRs4zYo6

February 23, 2021

Bullying: I Spoke With The Cool Kids That Made Fun of Me And This Is What They Said

They say pictures speak 1,000 words. I don’t agree with that statement.

If you were bullied, made fun of, or left out as a child, it might not surprise you to learn that research has shown how those experiences have long-term effects well into adulthood.

That certainly has been the case for me.

About 20% of students ages 12-18 experienced bullying nationwide according to Stopbullying.gov

Students ages 12–18 who reported being bullied said they thought those who bullied them:

Had the ability to influence other students’ perception of them (56%).

Had more social influence (50%).

Were physically stronger or larger (40%).

Had more money (31%).

Just because you slap a pretty picture of yourself on social media doesn’t mean you embody a confident person or even love the body you’re starin at.

And FYI, good health coaches, will make sure you’re not only healthy in body but also mind, because that mindset piece absolutely has to be in place first before you do any kind of dieting. If you’re looking for quality mentors, I have a wonderful network of fellow health coaches. Just message me💌

I believe actions speak even louder than a picture. I think this picture of me taken by my talented friend @matteuccij13 @lensandlightphoto is 🔥

I’m proud.

But it doesn’t show all the hard work, emotions, & life behind the smirk.

Often times during the day when I’m triggered, my mind will wander & I will think about the ridicule my classmates put me through growing up.

I remember kids calling me lamb chop because I had big bangs, fat farmer girl because I grew up on a farm & to say the least was definitely ‘corn fed,’ & even those trying to console me with the, “If you would only lose weight you would be x, y, & z.”

I was told I was too big to be a cheerleader, I wasn’t fast or talented enough to be an athlete, I wasn’t pretty or thin enough to get a boyfriend. But I was smart. And I was kind.

For decades this baggage was the heaviest weight I carried through all my shapes & sizes.

Through therapy I learned how it affected my relationships & love life. I built walls so high around myself & guarded them with weapons of avoidant attachment, sarcasm & ambiguity.

As an adult, a person with an avoidant attachment style may experience the following:

avoiding emotional closeness in relationships
feeling as though their partners are being clingy when they simply want to get emotionally closer
withdrawing and coping with difficult situations alone
suppressing emotions
avoiding complaining, preferring to sulk or hint at what is wrong
suppressing negative memories
withdrawing, or tuning out, from unpleasant conversations or sights
fearing rejection
having a strong sense of independence
having feelings of high self-esteem while having a negative view of others
being overly focused on their own needs and comforts

My therapist told me I am REALLY GOOD at acting like I don’t give a fxck. So much so I somehow taught myself how to shut my emotion off & that’s why I was able to cut people out of my life with no remorse.

Ooooof. Fxck me, right?! 😆

Sound familiar?

Anyone else an avoidant like me? 🤚

Guys that liked me who were attractive, smart, & successful intimidated me whether I liked them or not because I felt I was still that fat girl & not successful enough to be worthy of a relationship with them. My therapist said I placed them in this box of the popular boys at school that used to make fun of me, which wasn’t fair to them or myself.

Same with successful women, too. I felt I wasn’t good enough to ‘sit at the cool kids table.”

(Outfit on left: @stitchfix And here’s $25 if you’d like to look like you have your shxt together too haha :)~

A light bulb went off in my head. She’s right. This all makes sense now.

So I decided to get to the root cause, & fix my shxt, frankly.

I talked to a few of them via social media & this is what they had say…

God love social media, it makes connecting so much easier.

There were a few who claimed they didn’t remember much about our school years, **cough, BULLSHXT** – others were eager to apologize & share their experiences & side of the story.

Come to find out often people are making fun of you because someone else is making fun of them. All goes back to hurt people hurt people.

I had one girl apologize numerous times & she said, “I am so sorry for putting you through that. I had a miserable home life, shxtty boyfriend & I chose to take it out on you. I’m sorry.”

We chatted for an hour. I forgave her & I really hope she was able to forgive herself.

I was shocked to learn that many of the “popular” girls we’re secretly unhappy & struggling due to their social status.

One stated she basically had an eating disorder her entire life & she didn’t feel any of her friends were “real” friends or boyfriends really liked her other than for what she looked like.

A few that were athletes stated as they got older they realized they had used their athletic abilities as a guard and facade to managing societal pressures. Said their worth hinged on their athletic ability, so when sports were over, they felt like they didn’t know who they were anymore. They struggled immensely for years feeling lost & shameful in adulthood.

One girl, who was like the prettiest girl at school, said she actually felt like an outcast with extreme pressure to always live up to somebody else’s expectations. Her mom was hard on her. She became so obsessed with always looking put together that she has anxiety still when she thinks about trying to put an outfit together.

As we continue to talk I realized I wasn’t always kind to others either. Gossiping wasn’t right. Making fun of someone else because they made fun of me wasn’t right. Refusing to talk to people because I thought they thought they were better than me wasn’t right.

I had one boy tell me years later that he always liked me but my silence made other people think that I thought I was better than them or stuck up when I had finally lost weight.

Which wasn’t the case at all it was my protection. If I didn’t say anything I wouldn’t give other people ammunition to ridicule.

So I developed a “strong silence.”

This turned into me also being an overachiever & loather of weakness & laziness. Resting is still hard for me.

I had a performance review when I was around 27 years old & my manager told me that I had a “strong silence” which others took as me being arrogant and I needed to be more understanding of other people‘s weaknesses.

To put it bluntly: “You’re resting bitch face & 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 is how I was being perceived & it forced me to sit down & observe my past behaviors & who I truly wanted to be.

The open conversations, therapy, mistakes, and so many years of reflection have given me the opportunity to forgive others who tormented me and also forgive myself.

Remember things aren’t always as they seem. We’re in this life together. Words and actions are painful, choose wisely.

Above all nurture your relationship with self, even the dirty parts. Healing is the answer. A relentless pursuit of betterment is the answer.

Perfection is not required. Effort is.

Oxox Coach K

February 21, 2021December 20, 2022

How to Nurture the Power of Decision

Don’t bullshxt me Darlin’

Decisions still give me anxiety.

They just rile me up. It means I have to choose something & release something else.

I realize now it gives me anxiety because I fear making the wrong choice & somehow that makes me a bad person. A failure. An imposter. Which are 2 of my worst fears.

How about guys? You feel this way too?

I feel if I make a ‘bad’ decision, I’m not achieving, I’m not people pleasing, & that makes me less worthy somehow.

I realized it was paralyzing me & there are no wrong decisions — only an experience.

That doesn’t make me a bad person that makes me human. I focused too much on the end product & not on the love of the journey & process.

This was applicable to my love life, my relationship with food & body image, career goals — you name it.

Also, let me remind you, nothing is irreversible. Picture the worst case outcome. Trust me, you’ll be fine.

Dr. Joe Dispenza preaches the POWER is in the present, becoming unattached to outcomes.

We can’t worry about the past, it doesn’t need us anymore. Learn the lessons.

⁣Now, 2nd guessing.

This shows up in the smallest ways.

✅Ex: I choose the hamburger but 2nd guess myself when your wings come out.

✅Ex: I choose to go to CrossFit but Karen down the road went for a 5 mile run. Maybe I should’ve done that.

✅Ex: I chose Partner A because he feels comfortable & safe but I truly want Partner B but somehow don’t feel good enough for partner B.

✅Ex: I chose job 1 bc it gives me freedom. But I really need job 2 bc it’s stable yet I’m afraid of commitment.

Am I the biggest fxck up in the world because I did so? No.

⁣

So here’s what I want to reiterate, decisions are crossroads. You’re not less worthy because you make a decision that didn’t turn out.

You’re not indecisive or savage or weak or broken or stupid or whatever you tell yourself.

It’s simply your baggage being pulled out of your bag.

So sit yo 🍑on the floor & unpack your baggage — it’s not gonna unpack itself.

And I’ll be sittn on the floor, with a cocktail or coffee, unpacking my shxt with you. ❤️🥃☕️

shirt: @amandaradke

February 19, 2021February 19, 2021

One Habit and Two Books That Will Change Your Life

Some people say ‘go big’ or ‘go home’…as if going home is a bad thing?!
Haha! I guess it’s all in your perspective, right?!

I mean heck yeah I’ll go home. I’ll go home & take a nap if I need one.😂

As a type A, it’s hard to beat the hustle & grind out of me.

My dudes, give me an early mornin & BIG cup of Strong Coffee Company 👉🏻 link here:

https://strongcoffeecompany.com/discount/KATIEKELLY & watch this girl work. It’s my favorite time of the day.

It’s like magic 🪄

Two books that transformed my life & methodology of mindset & habits:

@realcraigballantyne The Perfect Day Formula
@jamesclear Atomic Habits
Both on Amazon Favorites List here: https://www.amazon.com/shop/lil_bit_of_fit

Highly suggest everyone read these.

One change that will massively impact every facet of your life — find your magic time.

Everyone has a time a day where they are 10x more effective at the GSD than the rest of the day. FIND IT.

Most successful people have a refined early morning routine, habits, & thus, successful SYSTEM that ensures optimization.

Every day is a new day to make a different decision. No regrets. Learn from past decisions & choose to not stay there.

The past doesn’t need you & the future hasn’t happened yet, it hinges on your present 🎁

“You are where you are because of your choices. There is nothing to gain by regretting. Review your decisions for lessons and make a new decision to change.” @realcraigballantyne

Go getcha some. ☕️ 💥 🦾

February 15, 2021

The One Thing You Need To Control For Success

It didn’t work out how I thought it would…

…Monday morning.

Got up at 4am, went to the gym expecting a 5am workout, not sure what happened but no one was there to open the gym. Shxt happens, right?!

So I thought, I can choose to be angry or I can choose Plan B & not let emotions control me.

I’m a big believer in the Universe gives you what you need for your highest alignment, always.

Repeat after me, “Things happen FOR me not TO me.”

I chose plan B. Went to @hotworx.fishers & got in an amazing hot cycle active recovery day. This is probably the Universe telling me I needed to take it easy.

Read an article on investing this morning, now I know nothing about stocks & investing, but I’ve always been intrigued. So I’m taking aligned action to learn. Work smarter not harder. It’s time I learn & not fear.

Oh and before I forget, 2 questions I learned that will help you avoid conflict in your relationship with yourself & others:

1.) Does your EARNING power or SAVING power make you feel more safe & secured?

(Helpful with saving and spending habits)

2.) Do you want SUPPORT or a SOLUTION?

(Helpful when facing a problem)

I felt these were huge & wanted to share.

Our differences and not letting emotions control us apply to us all because the same secrets can be applied to your fitness journeys, money journeys, relationship journeys, healing journeys — you name it.

This article was talking about the secret to staying IN THE GAME. That’s the key to wealth building.

And that secret is learning how to control your emotions and not let them control you.

Stoicism at its finest. Love it, big fan.

LIFE in general, I feel is like 5% theory, 5% execution, & 90% managing your emotions. Similar to the article I read this morning.

The THEORY part, you can learn and research all the things, but if you don’t take aligned action you’re still going to be in the same place.

This applies to money, love, & health.

The EXECUTION part, that’s the aligned action. LFG. You’ve heard me say it before, you either DO or you DON’T. Your choice. I prefer to be a doer.

You either go workout or you don’t. You choose to eat well or you don’t. You choose to save and invest wisely, or you don’t. You choose to evolve with your partner or you don’t.

The MANAGING YOUR EMOTIONS part, you either work with your emotions for your benefit or you let them control you. Sometimes the best thing to do, and this is what I’ve started doing, take the emotion out of it. Then reflect before making a decision.

The gym wasn’t open this morning, ok. Plan B, what can I do in this moment to make it more magic to my benefit?

— Go get in a short workout, chalk it up to an active recovery day. Give gratitude I have options & my health.

Say you invested, then you lost money, then you learned from said experience, made a different choice, doubled your money 💰

Really y’all, everything comes down to mindset. Thoughts become things. Money is just energy. You control your energy and relationship with things & people. Love, money, & health are connected.

I’ll leave you with a favorite quote for #mindsetmonday

I keep this in my daily scheduler & as an alarm that goes off at 11:11 every day along with the reminder to live by my authentic values:

“Watch your thoughts, they become words; Watch your words, they become actions; Watch your actions, they become habits; Watch your habits, they become character; Watch your character, for it becomes your destiny.”

Oxox Coach K

February 11, 2021

The One Exercise You MUST Do

When you read this title, most think of someone spending hours in the gym. If you would’ve asked me years ago, I wouldn’t have given it a second thought, I would’ve thought the same thing.

The one exercise you MUST do…

…exercise your mind.

It never would have occurred to me the power and influence of our minds. How our minds push our bodies to defy expectations, beliefs, and even our own biology. Call’em miracles?

Think about the placebo effect.

So lets chat about two habits I cultivated that can also help you change your life. You can start right now. It’s easy, promise!

I knew when I was in the pit of ONE of my rock-bottoms, cuz ya gurlz had many, I had to start changing my beliefs & mindset.

⁃ My health was not good.
⁃ I was bloated & constipated all the time it seemed no matter what I ate.
⁃ I was putting on weight (FYI when you hoard negative emotional energy, that can be the actual culprit literally weighing you down).
⁃ My performance in the gym sucked.
⁃ I didn’t wanna wear anything but baggy clothes, thank God I wear scrubs to work. Which also translated into me wanting to hide all the time. Hermit mode engaged.
⁃ I was in debt, yet I couldn’t stop myself from overspending because I was putting a fxcking Band-Aid on a bullet hole — I was unhappy. You know it’s a problem when you order shxt from Amazon & you forget you ordered shit from Amazon.

I felt like this was just my story & I could never get ahead. I can’t tell you how valuable to was to invest in coaches to guide me along my way: business coach, nutrition coach, therapist, functional medicine docs, family docs. Don’t be afraid to invest, you’ll get more back in return. And if you need someone to talk to, tell me about your story here. We’ll hop the phone & get some answers for you.

Despite me doing all the physical exercise known to man (president of the ‘habitual over exercisers club’ right hurrrr), the one exercise I was not doing — exercising changing my mindset to rewrite my story.

Sound familiar?

So what did I do?

The two habits that changed my life forever — GRATITUDE every morning & cultivating my ENVIRONMENT (mental & physical) to RECEIVE ABUNDANCE & what I wanted.

I started listening to podcasts and YouTube‘s to people I inspired to be like.

Successful people.
Positive people.
Learning about things that would make me better as a coach and human and partner and friend and daughter and coworker, etc.

First thing in the morning I say at least three things I am grateful for and something I love about myself.

Second thing, I check my podcasts and YouTube‘s to see what I wanna listen to today.

BONUSES…let me give you a couple more.

I detoxed my social media and unfollowed anything and anyone that made me feel negative energy or the need to compare & mourn past versions of my body (it only fuels disordered eating and body image.)

I also detoxed the people in my life. Yes, I understand this is a hard one especially when it comes down to friends and family. But it is absolutely necessary. Stop ignoring that nagging feeling that keeps telling you you don’t need to be around that friend or that person you keep dating but they treat you like yesterday’s trash.

Trash creates more trash.
You attract the energy and vibe you put out.

When you fall in love with who you are, under any circumstance, you awaken the love you need within you and you naturally attract and experience more love and success in your life.

This is a lot easier to do when you cultivate a nourishing environment for you to grow into your fullest potential.

Some of my favorite podcasts, social media, & YouTubes:

Lori Harder, Earn Your Happy @loriharder

Chris Harder, For the Love of Money, @chrisharder

Sarah Kleiner, The Carnivore Yogi Podcast @carnivoreyogi Carnivore Yogi YouTube

Jenna Kutcher, The Goal Digger Podcast, @jennakutcher

Rachel Hollis @msrachelhollis RISE Podcast

Cody McBroom, Tailored Life Podcast @cody.boomboom

The Excellence Cartel @the_excellence_cartel

Elite Physique University Podcast
John Gorman @team_gorman
Jason Theobald @scoobyprep1_ifbbpro

Nutrition Dynamic @nutrition_dynamic
Vince Pitstick @vince_pitstick

The Cabral Concept Podcast @stephencabral

Lacy Phillips, The Expanded Podcast @tobemagic

Lewis Howes School of Greatness Podcast, @lewisHowes

Almost 30 Podcast

Barbell Shrugged POdcast

Aubrey Marcus Podcast, @aubreymarcus

Empire Podcast Show Podcast
Bedros Keuilian @Bedroskeuilian
Craig Ballantyne @realcraigballantyne

Health Via Modern Nutrition Podcast

Mark Groves Podcast, @createthelove

Max Lugavere, The Genius Life, @maxlugavere

Jon Kim, The Angry Therapist, @theangrytherapist

Dr. Nicole LePera, @The.Holistic.Psychologist

Kelly Hogan @kelly_hogan91 My Zero Carb Life YouTube

Judy Cho @nutritionwithjudy + YouTube

Dr. Lisa Wiedeman @carnivoredoctor

Dr. Ken Berry @kendberry.md + YouTube

Neisha Berry @neishalovesit + YouTube

Bella @steakandbuttergal + YouTube

Carnivore Cast @carnivorecast + YouTube

Vanessa Spina @ketogenicgirl + YouTube + Fast Keto Podcast

Kait @healthcoachkait + YouTube

So here’s to the power of your mind!

What changes will you make today?

oxox Coach K

February 7, 2021February 7, 2021

The 1 Thing You Must Do To Lose Weight, Love Yourself, And Be Successful In Life

Had a message recently from a woman who asked me to list the one thing she needed to do to lose weight & be successful in life.

I thought, “Dayum, that’s a deep one.” I don’t have enough space on Instagram to answer this one!

So I brainstormed. Came up with one thing I felt could help you achieve & overcome anything in life. It’s dirty. It hurts. It makes your eyes well up. And it’s absolutely necessary — mental toughness.

A lil bit about my story…

This child was called fat. This child was called ugly. This child felt she would never be the girl that sparkles when she enters a room. This child is me.

Making cookies for 4-H. My first year of 10 years of 4-H.

I was told to lose weight & I tried to diet before I was 10 years old. My self-esteem & body issues started at 8 years old.

I hated my body.

I was told on numerous accounts, “If you just lost weight, you would be as pretty as all the other girls in school.”
Hurt like a bxtch every time.
Translated into: you won’t be successful &/or loved unless you’re thin & look the part.

I thought something was truly wrong with me & wanted so badly to be as thin as the women in my Seventeen magazine, the stars I idolized, & my thin, popular classmates.

This turned into decades of disordered eating — anorexia, bulimia, binge eating, orthorexia, you name it. My body has been all shapes and sizes and everything in between. Not to mention struggling with Crohns, chronic bloating, gut issues, gi bleeding, constipation, inflammation, allergies, infertility, cervical cancer, renal stones, GERD, & a cholecystectomy.

After suffering from poor body image basically the majority of my 38 years on this earth, now, I stand as a woman who loves herself more than anyone else in the world.

I learned to finally love my body for the first time in my life. It felt like a breath of fresh air which also ushered in emotional & mental transformations. These in turn brought more abundance into my life.

I truly accepted my unique self, my mess of a message & didn’t feel the need to change it because of someone else’s opinion.

I changed my inner voice to self love & never looked back. I’ve lost 50lbs from my heaviest weight, the biggest weight lost being self loathing & doubt.

The one thing I needed to develop was the product of my struggles — mental toughness.

The one thing you have to have to be successful.

How did I do this?

It’s easy. No, really, it is. It takes some time, but if you commit to yourself every single day, you’ll get there.

When you see yourself in the mirror, what do you say?

Do you make negative comments on your appearance?

Maybe you see your stretch marks that you wish you could erase. I have’em. Call’em my tiger stripes.

Society makes us think that any “imperfection” we may have is something we need to fix.

Your “imperfections” are NOT something to be ashamed of or fixed. They make you — YOU.

When you look at yourself in the mirror, give yourself a compliment. Every time you feel a negative thought creep in, shut it down & replace it with a positive.

If you hate your stretch marks, instead of thinking negatively about them, turn it into a positive & think about how it was an honor to stretch & grow your children or allow you to share your unique story to help another women hating hers. Some women can’t have children. Some women don’t know what it feels like to be overweight & hating themselves.

Or if you’ve struggled with gut issues & Crohns like me or any autoimmune or dis-ease, use your unique experiences to give others hope.

Fuel your fire y’all!
Use that passion to help someone else.
If someone asks you why you live & eat the way that you do, use that as an opportunity to educate them.

There was a time I was so afraid to gain a pound that I was eating about 800 calories a day.

Then I found CrossFit at 31, new obsessions appeared. I chased PR‘s & dug a hole so deep full of metabolic adaptation, gut & hormonal issues, working out for hours each day.

Although from the outside I looked “thin and healthy,” I was an absolute train wreck.

Still didn’t think I was successful at life, my relationships were less than optimal, I was in debt, my health was not good.

I basically put myself on the clearance rack.

You have to heal from the inside first. No matter what you look like on the outside or what the number says on the scale if you do not get to the root cause of any issue that brings negativity into your life, things will never change.

I started doing the inner work with a group called To Be Magnetic. I highly recommend checking them out, they changed my life.

They help me rewire my brain to one of lack to one of abundance & possibility. They helped me heal my trauma to step into the woman I am today. I’m confident and proud of my body!

— I payed off over $43,000 in debt during a pandemic
— I work three fulfilling jobs in radiology for 3 of the biggest healthcare networks in Indianapolis.

— I’m also a private health coach & able to make my own schedule in tandem with my love of healthcare.

Click image for coaching inquiry. Excited to hear your story!

— I love where I live, never thought I’d be able to afford a “bougie” apartment.

— My health & relationship with my body is better than it’s ever been.
— I’m surrounded by uplifting, successful, positive people. Cut out the toxicity.

— I unapologetically love myself more than anything in this world & I’m ok being alone. Learn to be your own best friend.

Realize life is an ongoing journey, there is no finish line, there are only experiences. And we are here to live in Joy.

Back to that mental toughness thing…

Qualities you need to develop mental toughness:

1.) Emotional Intelligence. It’s really the cornerstone of mental toughness. You cannot be mentally tough without the ability to fully understand and tolerate strong negative emotions and do something productive with them.

2.) Confidence.

“Whether you think you can, or think you can’t — you’re right.” Henry Ford

Mentally tough people know that your mentality has a powerful effect on your ability to succeed. Your confidence inspires others and helps them to make things happen.

3.) Ability to Remove Toxicity. Dealing with difficult people, self sabotaging habits, toxic environments are frustrating and exhausting. Be able to remove these from your life. You can’t grow in constant darkness, you also need the light.

4.) Saying No. Mentally tough people know that saying NO is healthy and absolutely necessary. Trust your gut. You don’t always owe people apologies either.

5.) Fear is the Source of Regret. When its all said and done, mentally tough people know the chances they didn’t take will haunt them far more than the risks. The worst thing that can happen to you is allowing yourself to die inside while you’re still alive.

6.) Embrace Failure. Failure is the road success is paved on. It’s how you grow. Live and learn. Don’t dwell on mistakes.

7.) Choose Your Joy. When your life and satisfaction is derived from comparing yourself with others, you are no longer the master of your own happiness. You do you, boo.

8.) Movement & Health. People who place priority on health and exercise feel more socially, intellectually, emotionally, and physically competent. Discipline also fuels mental toughness. The majority of the most successful people in the world have an exercise regimen. That means SLEEP too.

9.) Relentlessly Positive. Control what you can control, let go of the rest. 92% of your worry is wasted worry.

I keep a copy of this sheet in my daily scheduler as a reminder when I feel the weight of stress

I hope this fueled the fxck out of your Sunday. I thoroughly enjoyed writing this for you and I can’t wait to chat with y’all via text, email, or social media!

My door is always open

️