Life Lessons – Page 10 – lil bit of fit

November 29, 2022

The gateway drug to everything you’ve dreamed is this one thing

What if there was a gateway drug that could give you happiness? That could give you focus, discipline, confidence & fulfillment?

What if it guaranteed a life of greater significance, stamina, impact, & success while alleviating depression, stress, & anxiety?

Would you take it?

Wanna know what it is?

This ‘gateway drug’ …is FITNESS.

Fitness isn’t just about the physical. It’s about the mental, physical, & energetic transformation of creating & embracing an evolutionary journey for LIFE.

What fitness really teaches you…

If you’ve followed me for years, you’ve witnessed I’ve been all shapes & sizes. And if you’re new, I cannot wait to get to know you!

I been thru 50 shades of healing, strong af, thiccc af, shredded af, & f*cked up & everything in between.

Struggled like all of you.

And I’m honesty getting emotional writing this, thinking, having spent so much of my energy nitpicking the “perfect” set of macros or training routine. Not going out or dating because I felt less than or I was over my calorie allotment that day.

It’s about finding that perfect blend of balance.

Fitness 100% taught me that I CAN do the hard things👇

➡️It taught me how to stay committed-not just by what I looked like in the mirror, but by keeping promises I made to myself.

➡️It taught me discipline. Getting workouts in, hitting macros, eating whole nourishing foods & not crap.

➡️It taught me the value of hardwork & that I can do anything I put my mind to.

➡️It taught me seasons, how to work with my body, self care, time & energy management.

It’s hard to find something that will teach you how to f*cking finish something more than that.

As creatures on this earth, we either find comfort in not trying or comfort in the extreme. It’s difficult to find comfort in the balance.

I firmly believe pressure creates diamonds, & the challenges endured mentally & physically through fitness have helped reveal my highest self.

Go find your highest self❤️

That’s your gateway drug.

What has fitness taught you?

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, CrossFit, & adapting a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal 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

http://www.instagram.com/lil_bit_of_fit

November 27, 2022

How to Build Muscle and Lose Fat When Working a 40+ Hour Week: The simple 6 guide to fat loss forever

Today, I’m 40 years old & 55 pounds lighter. My heaviest weight at 5’1 was 160lbs & it’s been one hell of a journey living with challenges like gut issues, Crohn’s dis-ease, disordered eating, training as a Crossfit athlete & juggling all the life lessons along the way from the school of hard knocks.⁣
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My story is not one of overnight success. I didn’t take a magic pill, although admittedly tried diet pills & every diet known to man. The physique I earned today took over 10 years to build. ⁣
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My results were not from a fad diet or a product from an infomercial. My journey has been more like a roller coaster ride of trials, errors, & a collection of milestones along the way, eventually leading to more than I ever expected to gain (or lose).⁣
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I was an unhappy girl with no self-esteem, trapped beneath a baggy t-shirt & stretchy pants & desperate to lose weight to just “be normal.” I had no idea that it would turn into a journey of self-discovery, freedom, & finding joy.⁣
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Trying to lose weight & build muscle while working a job(s), commuting, trying to take care of your family & juggling all the adulting can be hard work.⁣
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But I want you to know that it doesn’t need to take hours each day. In fact, you can make a lot of progress with only 20 minutes of daily effort.⁣
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The key is that you need to focus on the right lever-moving actions each day. It’s about controlling your environment & creating a success routine with the intentional habits to help you embody the person you wanna be & the life you wanna live.⁣
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You won’t always be motivated. In fact I loathe the word motivation because I feel people use it as an excuse to not do what you need to do to be better. It comes down to keeping commitments. You’re worth keeping commitments to.⁣
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A professional is a human who can do their job when they don’t feel like it; an amateur is one who can’t when they don’t feel like it.⁣
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Which one you wanna be?⁣
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So here is your 5 step blueprint & simple 6 guide for building a lean, energetic, happy, healthy body for LIFE!⁣
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oxox Coach “You got this!” K

November 25, 2022

The Simple “Not-to-do” Life Rules for Massive Success I Wish I Followed Earlier in Life

The "Not-to-do" Life rules for massive success i wish i followed earlier

Garyvee got it right: The biggest poison in us – regret.

But I feel it’s super-tricky.

Regret is not an immediate consequence of your actions. You do or don’t do something today, & MAYBE you’ll end up regretting it years later. I feel it’s problematic because it prevents learning from the feedback of your own life.

To live a regretless life, to me, you have to learn from other people’s lives as much as your own.

An example from my storybook, I had the wrong perception of productivity. It’s something I still struggle with.

I always thought that to be productive, I needed to do & achieve something constantly. If I wasn’t working on SOMETHING, I must not be working hard enough.

This led to much self-imposed stress, criticism, self sabotage, & anxiety. Plus, I wasted time & energy addressing burnout.

I later learned from the book “Deep Work” by Cal Newport that productivity doesn’t mean “doing.” It means less mental clutter that automatically translates into quality actions & habits.

As an experiment, I started deleting my to-dos that I didn’t like or necessarily have “to-do” to eliminate mental chaos.

The major benefit I gained from my not-to-do list: increased clarity & mental stability by reducing guilt & overwhelm.

It also improved my connections with clients, coworkers, friends, & family because it prevented me from making empty promises & over commitments.

In a nutshell, I saved time, freedom, energy, inner peace, & creativity — the most treasured resources.

So here’s what I wished I had given up earlier. Share these with your inner circle!

The “Not-to-do” Life rules for massive success i wish i followed earlier

What would you add to your list?

oxox Coach K

November 18, 2022

21 hard pills of life I wished I’d known before 40

21 hard pills I wished I’d known before 40 + lessons learned from Dalai Lama that will help you become stronger!

I have confessions…(Yeah I’m channeling my inner Usher to share all the things)

Witches, vampires, superheros, paranormal, & immortality excited me! Dudes, I read all the Goosebumps & vampire books I could get my hands on as a shy, nerdy, overweight, insecure little girl.

Even as an adult, Twilight & The Vampire Diaries consumed me. I wanted to be Bella & Elena.

When I was 8, I asked a librarian: “I wish we all had a choice to live as a superhero or immortal.”

I’ll never forget what she said as she pushed back her dirty glasses. She said, “You know, you can. Your thoughts have power to become things. Start taking & embracing the hard pills right now so you can savor the good pills.”

I thought, “WTF are hard pills & good pills?” (Ok, maybe I didn’t think WTF as an 8 year old but that’s exactly what my adult mind would’ve been saying)

Reading & learning about The Dalai Lama later in life, I realized our lives provide us with a shared portion of those hard & good pills that librarian was referring to.

Hard pills: Death, life stress, debt, health problems, obesity, relationship problems, depression, bad habits, addictions, heartbreak, etc.

Good pills: Love, assets, family, friends, a home, income, good habits, health, success, knowledge, etc.

I realized when I was younger, I feared & avoided the “hard” pills instead of embracing them as experiences to learn from.

Experiences to grow from in order to become the best version of myself. They didn’t make me a failure or less worthy, but actually MORE credible & valuable because I could confidently say I had been through some shit, accepted sometimes it be that way, & STILL come out on top.

For that, here are 21 hard pills I wished I’d known before 40 + lessons learned from Dalai Lama that will help you become stronger!

21 hard pills I wished I’d known before 40 + lessons learned from Dalai Lama that will help you become stronger!

November 16, 2022

7 Habits of Naturally Optimistic & FIT People

“Are you ALWAYS this positive?” – I’m asked this question on the reg.
“Absolutely, I’m a relentless optimist.” I reply.

Had a guy one time say he thought I was actually being fake via text until he met me in person because he had never met a woman so consistently happy & genuinely positive.

Which is sad & realistically true more times than not.

I haven’t always been this way however. It’s been a skill that I’ve had to sharpen just like fitness & personal development.

I’ve found having an innate sense of optimism has been helpful in every facet of my life from fitness, relationships, & professionally. It’s helped me deal practically with challenges & enjoy life more, no matter what’s going on.

Most of all, it fuels faith, inner peace, mental fortitude, & self love which all remain the antidotes to fear, despair, ego, & sickness.

Optimism is a mindset — a way of seeing things, a different perspective about life & the world. It’s based on the belief that the outcomes of the things we do & experiences we have will generally be positive.

Life’s challenges & “failures or mistakes” are simply seen as lessons & experiences to help us grow & become better.

Studies indicate that having a more optimistic mindset can reduce stress & promote mental & physical health benefits. That’s true — as long as difficult feelings are not stifled or masked with alcohol, substances, excess spending, sleeping around, food & the like.

It’s possible to learn habits that can shift even a stubborn mindset. And even a small change, turned into a habit, can radically improve your life.

Here’s how I’ve been able to transform my mindset & body & wake up to a life I’m extremely grateful for!

7 Habits of Naturally Optimistic & FIT People

Would love to hear your thoughts & experiences too!

oxox Coach K

Coaching, content, guides, & discount links here!

November 15, 2022

The Number one regret of the dying & a sobering conversation

It was a sobering & reflective conversation.⁣
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“I wish I’d had the courage to simply love when it felt right & live a life true to myself & not the life others expected of me or worry about timelines.”⁣
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Had a terminal patient tell me this years ago as I finished their CT.⁣
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I now view heart as the currency of life. I look for people to add value & joy to my life. That’s it. I no longer complicate experiences by letting my ego, my past, & fear of the future taint my enjoyment of the present experience & relationships.⁣
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👆🏻That’s what I told a follower this mornin before crossfit.⁣
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She said she had no idea really how to “do life” — relationships, career, or body. She said, “I don’t know what it’s like to look in the mirror & feel beautiful & happy.”⁣
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My heart ached. I empathize, I lived decades basically lost, too.⁣
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I chose this picture & song for this post intentionally. I did all my make up & hair myself for a gala. Had a great time simply enjoying being creative from a place of self love vs self hate. I felt exquisite.⁣ I prayed for someone to love me like the lyrics of this song for decades.
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When you get to the point of healing & wholeness where you don’t let your body or relationship or career or the clothes etc, wear you — life completely changes abundantly.⁣
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I told her her future self will look back on her life right now, & wish she could live it again. Not because she wanted to DO anything different. But because she would wish she’d enjoyed it more.⁣
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☝🏻If I could share only 1 life lesson with you, it would be this.⁣
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BODY: love yourself & body for everything you are, not what you aren’t. ⁣
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CAREER: you’re already rich if you have a career you love, roof over your head, food to eat, & people who love you.⁣
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RELATIONSHIPS: the ‘right’ one feels like freedom & home without ego. You’re able to share every detail of yourself, life, & evolve together.⁣
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We’re always living. But the question is, are you living YOUR best life fearlessly?⁣
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Drop a ❤️ if you’re ready🤘🏻⁣
Oxox Coach K #fitnessjourney #selflove #transformationtuesday

November 5, 2022December 20, 2022

Age 40+ Is Your New 25 — If You Know How To Take Care of Your Body & Stay Mentally Sexy!

If you’d have said that at 40 I’d be fitter, healthier & more attractive than my 25-year-old self, I’d have laughed in your face. (Then secretly hoped you knew something about my destiny than I did.)

Optimistic me likes to hang on to any glimmer of hope, while gullible me will believe anything that you tell me if it’s going to make me feel good. Yet the bizarre thing is, it’s true, along with many of my fellow 40-somethings who are refusing to attach themselves to the notion of what 40 should look like.

Not one to pigeon-hole an age or say what’s right or wrong, but in my 20s I had already decided that once I hit 40 I’d be old af. Lackluster weekends would consist of goin to Lowes & cartin kids around only to complain about my 9-5 every day (thank you Jesus my life is far from that description & perfectly imperfect in it’s own right).

I think back to how I was behaving at 25 & I realize I am one of those late bloomers. I’m totally ok with it, now, but thought there was something wrong with me because I hadn’t lived a traditional “timeline” by old school society’s standards. I felt a failure for decades going thru 2 divorces, living with extensive gut issues & a shitty relationship with food & body image.

There’s always a catalyst to a radical lifestyle change & I suspect that the end of my marriages were mine. Both times I had to rediscover myself & learn to live again. I grew the most in my last relationship & it was full of more good experiences than bad. I understand many people aren’t as fortunate to say they were able to lovingly go thru a conscious uncoupling. I’m extremely grateful to have had the opportunity to spend a season of my life with an incredible man, still evolving & trying to be better just like me. We were simply victims of life & poor timing. Still great friends to this day.

At 40 I have no hesitation in admitting my age or my mistakes. One thing I’ve learned which comes with age, aside from a lil wisdom & a chunk of hindsight, is the confidence to not give a shit what others think of you. It’s freeing, you should try it.

Believing in yourself is your most potent weapon & defense mechanism — guard it well! If you believe & have complete confidence in your body, mind, now, & future, there’s no need to ever think about your age again.

Sharing some shiz I’ve learned along the way, enjoy!

Make the most of every day, & love it! Age is just a number that most pay far too much attention to.

You have 2 ages:

Chronological Age — your actual time alive
Biological Age — how you look & feel
The choice is yours: You can go with the clock OR you can choose the body & mind option, keeping yourself fresh af.

What do you prefer?

I’m all in with No 2!

Coaching, guides, discount codes on products here!

October 29, 2022

My simple guide to losing 55lbs on the carnivore diet & keeping fat loss off forever

The carnivore diet is simple. It worked for me. I’m not here to tell you it’s right for everyone but I want to share my story in hopes of helping at least one person out there that has also struggled with weight, gut issues, & a poor relationship with food & self.

As long as you are eating exclusively animal products, you’re on a carnivore diet, or a meat based diet as I like to say.
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I simply hope that everyone that finds a solution that helps them feel & look their best!

Tips:

Make fatty red meat from ruminant animals the staple of your diet. Ground beef is my go to & it’s a budget buy! They can also be from steaks & roasts. Eating leaner cuts can be okay too on occasion but you’ll want to add more fat (butter, tallow, etc) to make sure you’re getting in enough calories.
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I love to dip my meat in butter. It tastes delicious, is anti-inflammatory, & is a cheap/tasty/easy source of fat-soluble vitamins. Tallow & other real animal fats are great too!
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Eggs are magical & contain a powerful punch of healthy nutrients we need to function at our best including protein, healthy fats, iron, phosphorus, selenium, & vitamins A, B12, B2, B5, etc.
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Dairy is also a source of healthy fat & protein as well. Consume obviously only if you don’t have a sensitivity to it. Read your labels & choose those low in carbs & zero sugar. The more natural the better.
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Non-ruminant meats like seafood, chicken & pork are a great affordable option for many too. They taste great & offer versatility. Pork can be a trigger food for gut issues & histamine responses for some. Just pay attention to how you feel after you eat any food. It’s a trigger for me & I have to consume in moderation. Seafood can be good as well, but are generally too lean.
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Organ meats are without a doubt the most nutrient dense foods on earth. Once a week is more than enough, eat as needed. Try out different animal organs, some taste better than others.⁠ I personally don’t like them & take a beef organs supplement from @ancestralsupplements

Swipe & share on IG if this helped you!

Let’s crush those goals!
Oxox Coach K

Coaching, guides, discount codes & free content here!

You can catch her via Instagram @lil_bit_of_fit

October 16, 2022

How To Be The Charismatic Person Everyone Wants To Know

Had a message recently from a woman who asked me how she could feel like the “It Girl” walking into a room — the one everyone wants to know & be around.

Some deep sh*t, right?! I’m thinkin now what kind of baggage do we have to unpack for this one?

cause we all have our bags.

I brainstormed.

I feel it comes down to charisma & mindset. As you sharpen your ability to be more charismatic & growth minded, you open up a plethora of doors.

The work is dirty. It may hurt. It may make your eyes well up. That inner work is absolutely necessary more times than not to find your sparkle.

A lil bit about my story struggling with a growth mindset…

This child was called fat. This child was called ugly. This child felt she would never be the girl that sparkled when she entered a room.
This child was me.

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

I hated my body. I had gut issues.

I was told on numerous accounts, “If you just lost weight, you would be as pretty as all the other girls in school.”
Stung every time. Stung with shame.

This translated into: You’re not special. You won’t be successful &/or loved unless you’re thin & look the part.

It’s taken me 40 years to become the happy, charismatic, & proud woman writing these words today.

I hope you enjoy these golden nuggets I’ve learned along my journey about finding your sparkle & becoming a human worth knowing that commands a room.

Swipe thru, continued with much love, growth, & inspiration on your Sunday

Feel free to save tag & share via Instagram, what’s mine is yours. Spread inspiration today!

Oxoxo Coach K

Coaching, Guides, Resources & More Here!

You can catch her via Instagram @lil_bit_of_fit

October 14, 2022

The Hard AF Truth Why You Struggle In Life, With Food And Fitness

the hard af truth why you struggle in life, with food & fitness

Gut check moment: I realized I felt incapable of discovering who I was or what I wanted on my own.

This was why I couldn’t find the right diet, career path, or relationship.
One of those “Fxck, it WAS me all along” moments.

Now, hear me out, I see no problem in seeking guidance when searching for your life path. And I know part of finding your path includes finding your identity & making mistakes. In fact, it’s essential to know who you are to discover your purpose in this world.

What I did & what I take issue with is when people feel incapable of discovering who they are or what they want on their own, placing their value in people pleasing, diet & exercise “camps,” what they look like, achievements, titles, &/or how much money they have in their bank accounts.

Ya feel me?

On the evening he died, Buddha delivered his final, but one of his most powerful teachings for generations to come.

As recounted by many historians, he gathered with his monks encouraging them to continue practicing everything he taught them long after he was gone.

His words, translated into modern English: “I was only able to point the way for you.”
He furthered: “All individual things pass away. Strive on with diligence.”
He also told them: “Be a lamp unto yourself, be a refuge to yourself. Take yourself to no external refuge.”

Essentially, he was telling them that he himself & his teachings were not the source of happiness, well-being, peace, & wisdom. Instead, he reminded them that to become FULLY FREE, they needed to find their truth FOR themselves & WITHIN themselves.

I feel Buddha was urging us to see this truth: although you may search the world over trying to find it, your ultimate refuge is none other than your own being.

In other words – You do you, Boo.

Hope this meets you where ever you need…the hard af truth why you struggle in life, with food & fitness + a few rules will make you stronger than you’ve ever been.

Swipe, Save, & Share on IG here

oxox Coach K

Find Coaching, Guides, Free Stuff Here

You can catch her via Instagram @lil_bit_of_fit