Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
Years ago I came face to face with 2 of my problems. As I sat there staring at myself in the mirror I felt weak, vulnerable & didn’t know what to say. I could see the concern in my eyes, but couldn’t find the words to explain why I was doing what I was doing. I asked myself why I drank by myself so often & I didn’t have a clear answer. On the surface, it’s because I enjoyed it. Why wouldn’t I? There’s satisfaction about taking the edge off with the luscious drop of a sweet burn. Then something happens. I feel more relaxed & I’m able to forget what’s running rambunctiously in my mind. Sometimes it was 1, 2 or even 3 drinks. Then there are the snacks & closet eating. I would buy a giant bag of Reese’s pb cups or packages of cookies & brownies & eat them all in one sitting. I’d feel sick, inflamed, & disgusted with myself for days after. Falling deeper & deeper in the binge/restrict/guilt cycle. I thought to myself, “Katie, this is f*cked up.” A drink alone is so different from a drink with friends. Eating in hiding is different than enjoying food with friends. The social aspect is key to the motivation & appeal of enjoying social spirits & food with friends. I have friends that I like to drink wine with, friends that I like to eat with. Who’s my friend when I decide to drink & binge eat alone? Coming to terms with unhealthy coping mechanisms isn’t easy by any means but absolutely necessary for growth. It’s dirty & painful & forces you to shed layers of yourself you didn’t even know existed. Now that I’ve faced those fears & learned to love myself through challenges vs numb with binging food & alcohol, I can finally say at 40 I am free & the healthiest I’ve ever been. I created my own heaven on Earth with an abundance mindset. I found the carnivore WOE, walking as my therapy, & crossfit as my sanctuary.
I go beyond barriers to possibilities.
— Louise Hay
Here are mantras I use with clients & used myself to help you shift your thoughts, calm, soothe & re-focus your brain (& LIFE) where you want it to be. Please share this post if it resonated with you & to help someone else out there that may also be struggling ❤️🩹 oxox Coach K
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. 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!
I’ll be the first to admit I realize now I was in an abusive relationship the majority of my life.
– with myself.
I did some pretty f*cked up things to this 5’1 frame. Reflecting back, they were a result of childhood trauma from bullying, being called the “fat girl” & believing the lie I wasn’t enough unless I was a certain teeny tiny size.
It caused food addiction, body dysmorphia, orthorexia, a cultivation of self sabotaging habits, scarcity mindset, & a dangerously poor relationship specifically with carbohydrates. They were my drug of choice.
Basically, dieting & chasing a smaller body were my hobbies. I thought, “Well, every woman I know talks about dieting. The most admired are thin. I must not be trying hard enough. Eat less & workout more.”
You’re brainwashed to think chronic dieting & living off diet & sugar free foods are just a “normal” part of being a female & a requirement to attaining better body. They can reap long lasting issues that affect every coat of paint you throw on your life.
I remember being as young as 8 comparing my body to skinnier girls in class. I was teased & the disordered eating & bad body image grew — to the point I remember putting a belt around my tummy rolls in middle school under my jeans so I looked thinner. I needed to “suck it in” then maybe they’ll be nicer to me.
At 16, lunch was cottage cheese & a few ritz crackers, no more than 5 crackers I reminded myself. And I thought that was too much. I wore restriction like a badge. The smaller I got, the more attention I got. After a traumatizing break up in high school, I lost 15lb in 2 weeks right before the end of summer break. Everyone raved how “good” I looked.
The bottom photos I was struggling significantly with my disordered eating. I never thought I was thin enough.
The more praise, the more I craved the look of bones in the mirror.
Being thin meant I received love & was more worthy.
In college, I obsessed with working out to counter my binge drinking/eating. I threw up my food & took diet pills. I just wanted to be thin like the other sorority girls.
Even when I married at 22, I hid my binge eating & orthorexia. The drinking also spiraled out of control. I ended up in the hospital on a vent one time with a BAC (Blood Alcohol Content) of .346. Talk about a wake up call, I almost died.
I later divorced at 27, had a handful of failed relationships thereafter. I always numbed & sought control by not eating or excessive drinking. I’d take shots of cold medicine at night so I’d go to bed earlier to avoid eating.
I remember after one breakup I got so thin people started talking, I lost my period. I went to my OBGYN, she checked my urine. She said, “Your ketones are high, your weight has dropped. Has your diet changed? Are you feeling ok?” My blood pressure was 80/58. I didn’t know what that meant. My body was literally eating itself.
The bingeing, purging, restriction, & eating diet foods tore my gut up — all spiraled into a mess of health problems later. Which initially was diagnosed as IBS, then in 2018 as Crohn’s.
Left at my heaviest weight at 160, center struggling with Crohn’s flares, right after transitioning a whole year on the Carnivore Diet.
It didn’t stop there.
In 2013, my gallbladder quit functioning after so many years of disordered eating. I got cervical cancer, had to have part of cervix removed, & royalty f*cked up my hormones, metabolism, & gut function.
At 31, I discovered CrossFit. I dug myself a hole of further metabolic adaptation over training & undereating. Struggling with eating so many carbs & foods I didn’t realize my body wasn’t digesting and absorbing. It wasn’t that the carbs or foods were “bad,” it wasn’t that I didn’t need them for fuel or that they weren’t “healthy” – it was my relationship with them, the emotional triggers, & the physiological fact that my body couldn’t digest or absorb them properly.
One of the best gifts I ever gave myself was the permission to view these years of hardships as lessons to become a better human, and thus, help you all learn from my experiences.
True freedom is gained by learning to love your seasons, honoring what works for you as far diet and exercise, & simply appreciating your body for keeping you alive — not just for what you look like.
I 100% believe the Carnivore Diet put not only my Crohn’s in remission, but cured my disordered eating and food addiction. It gave me a new start at life.
My lens is clear now. Food doesn’t control my every thought. I don’t binge. I know exactly what to eat to stay my happiest & healthiest. It is simple & delicious. My health, mentally, emotionally, & physically haven’t been better.
It took faith, patience, & much experimentation. I had an interview where I talked about my whole first year and what I experienced going carnivore HERE. It will answer most of your questions.
Did you know about 45% of women and 23% of men within a healthy weight range think they are overweight, & at least 20% of women who are underweight think they are overweight, according to Eating Disorders Victoria.
How to learn to love your body
STOP IGNORING YOUR BODY
Get to know your body, it keeps you alive. Your body is a miraculous creature it’s nothing to be ashamed of. Every bump, crevice, scar, sunspot, stretch mark, freckle, wrinkle — those are badges of LIFE. You earned it!
•Don’t avoid mirrors.
•Spend more time naked.
•Wear the bathing suit
•Buy clothes to flatter your body not the other way around. You wear clothes they don’t wear you. You don’t change your body just wear clothes.
•Touch your body, sexuality is NATURAL & NECESSARY. Take pictures. CELEBRATE your body.
•Learn your true hunger cues & when you’re emotional eating. If you have a poor relationship with specific foods, OWN IT. Make changes and choose different foods. For me, carbs trigger poor habits, meat and eggs are satiating, nourishing, and delicious. They give me food freedom. Yours may be different. Experiment.
•Eat what you’re craving & don’t restrict all the time.
•Ditch the scale and focus on how you FEEL. The more you do to get in contact with and accept your body the way that it is, the more you are likely to develop better body image.
STOP CHECKING YOUR IMPERFECTIONS
Are you the one who does the ab check at every mirror? Pinch fat? Guess what? Our body changes & fluctuates every day, every hour sometimes. You don’t have flat abs all day, it’s called eating food, which keeps you alive. When you sit, we all have rolls! It’s called skin.
Write a list of your “checking” behaviors. Once you become aware & how often, slowly try to reduce the times you engage in these behaviors. I promise it will become easier & less work time & awareness.
STOP COMPARING
It’s a challenge, I get it. Especially with social media at our fingertips. We spend so much time rubbing a freakin piece of glass. Make that time a positive impact on your life. Unfollow accounts that make you feel bad about yourself. Follow those who are uplifting, love their bodies, and resemble a body like yours!
Again, note when this happens. What & who were you looking at? Is that body a realistic goal for you? How do you want to FEEL? Often that has nothing to do with your aesthetics. Happiness starts on the inside. Follow podcasts, accounts, YouTubes, whatever media you want that promote health and body positivity and acceptance.
SEPARATE NEGATIVE EMOTIONS FROM FEELING FAT
Often when we have a bad day, a fight with a friend or partner, maybe our clothes don’t fit “just right,” or someone made a comment that made us feeling uncomfortable, we let those emotions wreck our entire day. Those emotions have nothing to do with what we look like but what we feel about ourselves.
They’re triggers. If I tried on a bathing suit & it looked hideous, I’d be pissed off all day & want to starve myself as punishment. Sound familiar? When this happens, remind yourself that your weight & reflection were the same before the incident.
CHANGE YOUR SELF TALK & PRACTICE ACCEPTANCE
Would you talk to your best friend like you talked to yourself? Remember thoughts become things & you attract what you put out.
The more negative self talk, the more it makes you feel awful, because you believe it. The more your feel awful the more likely you are to restrict, binge, emotional eat, & self sabotage because that is what you’re attracting into your life.
Instead of saying, “I look horrible in this outfit, I need to lose 20lbs.” Say, “I’m excited to make healthier changes to feel my best. Everyday in every way I am better and better.”
A big key to changing negative body image is to kill the critic.
FORGIVE
For me, I forgive the human who made the human mistakes. For without that version, she wouldn’t have learned her lessons and turned into the woman she is today. ❤️
Sending you a great big virtual hug! If you need to talk, don’t hesitate to reach out on Instagram!
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness.
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition.
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!
I experienced trauma when I was very young. It shaped my life from the moment it occurred & the effects have stayed with me ever since. I still sometimes well up when I think about it while talking with clients. The body remembers those emotions.
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I say this not for sympathy, but to let other people who may have experienced something similar that they are not alone in their feelings, & that they don’t need to carry the shame that often comes with trauma.
I carried my shame, held onto it tightly for probably 3 decades of my 40 years. This shame caused me to form an identity that shaped my future & saw me struggle with Crohn’s disease, weight, anorexia, bulimia, binge eating, low self-worth, debt, poor relationships, & self-doubt.
I’ve lost 55lbs via Carnivore & CrossFit
In elementary school, a boy I liked told my friend he would never like me because I was fat. A teacher told me in middle school I was too big to be a cheerleader. Kids in high school called me poor & a chubby farmer’s daughter.
With the wisdom I have now, I understand those comments were made by people who didn’t know me nor have my best interests at heart.
But as soon as those words came out of those people’s mouths, my life changed & another wound slashed through my soul & left me bleeding.
I felt ashamed of my body & questioned its validity & my worth. I felt a burning shame about what my body looked like. I wore a t-shirt over my bathing suits & swim class was a nightmare. I felt embarrassed, & I wanted to hide. I hid my binge eating & wore anorexia as a badge.
As a young girl & young adult, I took the comments at face value, & believed them wholeheartedly.
These labels caused me to identify as someone who was fatter than she should have been, & the only way to prove my worth & beauty were to be skinny & lose weight.
Not only did I feel shame about what my body looked like, I developed shame around what it couldn’t do. I was not the fastest runner or athlete.
The kids at school laughed & teased me about how slow I was when I ran. I was always one of the last picked in gym class for teams.
The identity of being someone who needed to lose weight caused me to question my body so much I was extremely conscious of what I looked like & felt uncomfortable & disconnected in my own body.
I compared myself with other people all the time, always feeling ashamed because I believed I was ‘bigger’ than they were. So I started dieting to whittle my body into the smallest version of itself.
Obsession with weight, body shape & dieting took its hold in my early teens & 20s. I would jump from one diet to another, often ending up bingeing because I was eating so little during the day. I also used to use food to soothe my emotions.
With every failed diet, I slowly began to take on another layer to my identity. I became the girl who needs to lose weight but struggles to look the way she envied in her head.
The emotional weight I carried weighed more than my body did.
I celebrate my body every day now. I have done a lot of work in the past decade unlearning, unbecoming, & rising as a Phoenix. I write this to share with all of you to give you hope.
You see, what I have learned — & it’s been a painful learning, as I look back on how much my life has been affected by the words that I heard when I was a young girl — is that I was never a chubby girl who needed to lose weight. I never needed to go on all those diets in the first place. And, it’s only because of dieting that my weight became a problem.
My body was never the problem. My identity was.
So, I choose everyday to no longer identify as the person who is overweight, sick, broke, & can’t love herself.
I identify as the person I’ve always wanted to be.
Confident & happy in her body. Able to wear whatever clothes she likes. Strong & self-assured. Proud of what she looks like & how she serves others. Someone who celebrates & loves her body.
Someone who is proud of her struggles because they made her strong.
And hello to a sexy woman who celebrates her body in all its forms, & who will never be defined by her weight, other people’s opinions, or the need to shrink herself again.
And you can, too!
“Whether you think you can or think you can’t, you’re right.” – Henry Ford
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.
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!
Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
You CAN make the life you want. Oftentimes this begins with hitting the reset button. What better time than NOW?!
The change you want in your life begins with you. If you can change your inside, the outside will fall into place.
Remember, your most significant obstacle to success is you. It’s not time, money, or your situation.
Life is a learning experience, and you’ll learn some essential life lessons along the way.
Some of these lessons come from your own experience, some from watching others, and some from reading books and articles like this one.
A pep talk you may need to hear!
Here are life lessons that can change your life and help you live it the way you want. These allowed me to manifest a better life!
1) Embody the person you wanna be. Be a person of VALUE! To progress & succeed, this may mean shedding the old version & reinventing you. Most don’t: sleep/eat well, don’t have a success routine, don’t have self awareness, learn new things daily, choose positive thoughts & energy. You need to: build mental fortitude, execute desires, keep commitments, realize motivation is fleeting, create a routine & + environment. If you wanna be a high value, successful, & well respected big boy/girl, f*ckin act like one.
“Try not to become a person of success, but rather try to become a person of value.” — Albert Einstein
Prove your worth every day and show your colleagues, friends, and family that you are worth the time they have invested in you. To succeed in life, you must tell stories about yourself in an authentic, humble, and business-focused way. Do more than is asked of you, be a thought leader. Under promise, over deliver 😉
2) Health is your biggest wealth. Develop good habits! Steps to a healthier, leaner, happier life:
Prioritize protein & nourishing, unprocessed food. Eat food you can digest & absorb properly with no negative physical or emotional issues
“Motivation is what gets you started. Habit is what keeps you going.” — Jim Rohn
The key to success in life is building tiny habits that can significantly impact your life. Little things, such as good habits, add up over time. Good habits can help you live a more fulfilled and happy life, while bad habits can cause you to spiral downward.
Success lies in what you do every day. Most of us are not aware of our bad and good habits because we live on autopilot
If you want to succeed in life, your good habits must outweigh your bad habits. If you think you have some toxic habits in your life, you still have time to unlearn them and change your negative tendencies.
3) Obsess over purpose/something larger than yourself. Make today count! Being interested or wishing are not enough, you need to be obsessed with becoming a better, more EXTRAordinary version of yourself. Embrace being an evolving human. Perfection is not needed. Once you make your mission & legacy your purpose for living, you will find & attract opportunities & people to help you achieve your goals. Live & vibrate intentionally, the Universe will show you the How.
“Enjoy the little things in life, for one day you may look back and realize they were the big things.” — Robert Breault
Make every moment and day count. Be mindful of where you are in the here and now, savor each moment. Life goes by faster than you think. Live each day to the fullest, happiness is a state of mind.
4) If it isn’t a hell YES, it’s a hell NO This makes decision making much simpler. It requires sacrifice & a shift in perspective. I had to shed toxic habits, addictions, friends, & old versions of myself. I had to give up excuses, playing it safe, fear of mistakes, shrinking myself, & FOMO in order to UPLEVEL body, mind, & spirit. Sacrifice is a choice & it doesn’t seem like a negative thing when you want something bad enough. Embrace JOMO: JOY of missing out.
5) Realize the power of influence. Develop meaningful, deeper relationships! What you consume, consumes you & what consumes you, controls your life. Our consumption is not only what we eat/drink but also what we watch, listen to, social media, & environment (people & places). If you want to change, become a healthier, wealthier, happier version of yourself, you have to change your behaviors & consumptions. Listen to a podcast, motivational speakers, surround yourself with successful, high value people.
Our lives are built around our relationships. Our interpersonal skills are the keys to your success. You must improve and deepen your relationships through interpersonal intelligence and your ability to understand and interact effectively with others.
When you can gracefully navigate social settings with good verbal and non-verbal communication, you build strong connections with all types of people and show them you value them.
Deep conversations with the right people are worth their weight in Gold. Katie Kelly, @lil_bit_of_fit
6) Realize the power of discipline It is what it is – you either do or you don’t. There’s nothing worse than rolling thru life in the passenger’s seat. It’s about keeping commitments to yourself. If dieting & obtaining the physique & level of health & success you desire were easy, everyone would be lean, happy & rich. Goals don’t mean anything unless you ACT. Just like knowledge isn’t power unless there’s application. We were made to be ACTIVE participants in life. The word ATTRACTION includes the word ACTION.
7) You can’t please everyone & your Character matters! “But one of the big lessons I have learned from my journey is you can’t please everyone, so don’t try.” — Chris Colfer
It’s impossible to please everyone in your life. Not everyone will agree with you or even like you. You don’t need to get the approval of others, especially if you strive for excellence over perfection.
Stay true to who you are. Find people who believe in you, and you believe in them. Find your tribe and stay loyal to those who give to you.
A person’s character is about their value systems and defines their behavior. Your behavior can be traced back to your values and beliefs. Your view of the world influences your behavior. Having good character helps you make good choices and decisions.
Good character is the foundation for good decisions
When you have a good character of honesty, loyalty, and perseverance, you’ll feel good about yourself while earning the trust and gaining the respect of others. People with solid moral character find happiness and success in their life and grow their relationships with others because of honesty, transparency, and mutual respect.
8) Be like water, flexible & adaptable. Realize good things are worth patience & sacrifice.
“A bad plan is better than no plan, and the most important quality of any plan is the flexibility to change.” — Judson L Moore
When you are flexible and adaptable, you more easily accomplish your goals. You find ways to cope and succeed when circumstances are not in your favor.
Learn to bend without breaking. Adaptability helps you handle and embrace change in order to be able to thrive in whatever situation life throws at you.
“The best things in life don’t come easy, but those things are the ones worth the sacrifice.” — Adriana Locke
A good life is up to you. The amount of effort you put in every day, the ability for you to learn from your mistakes, and how you cultivate a trustworthy network of colleagues and friends are up to you.
Your life is all about contrast. Nothing in this world is worth having if you don’t have to go through some hard times. The key is to have mental toughness, self belief, & an endurance mindset.
When you have these mindsets, you view failure as an opportunity to improve yourself, you are unafraid to take risks, and you make sure you continue to have a positive outlook on life because you know you’re worth it.
There you go, 8 life lessons that can change your life for the better!
You won’t learn these life lessons at one time. Be mindful that change takes time and allow yourself the time you need to grow. The key is to be aware of life lessons and apply them to your life. The change you want in life begins and ends with you.
“Life’s challenges are not supposed to paralyze you; they’re supposed to help you discover who you are.” — Bernice Johnson Reagon
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.
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!
Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years. You can find her on the gram, @lil_bit_of_fit
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Up and at’em early! Success habits are everything and they make YOU!
SWIPE for my success tips that will help you become healthier, wealthier, & happier! These are solutions I teach you as a client. Coaching FAQ’s LINK HERE if you need help, too
Aristotle stated those 15 famous words. And for most of my life, I didn’t believe him.
I fought against cultivating good habits & routines because I didn’t want to feel like I had to live my life by other people’s rules. I wanted to be my own person & do my own thing. Besides, keeping a routine was hard work, right?! Know what I discovered?
Having no routine or structure is so much more draining mentally, physically, & emotionally than any routine could ever be!
By not doing the things I knew would make me better — habits like exercising, positive mindset, personal development, quality sleep, surrounding myself with high value people/uplifting environment, creating gratitude lists — I deprived my body & mind of the energy that these types of positive activities create.
I felt tired…inside & out. To make matters worse, my dreams & goals were slipping away.
A few years ago I decided to take a different path…to listen to Aristotle & WORK on creating excellence in my life by establishing a positive daily routine & intention setting ritual.
LIFE TRUTHS 1.) You will never become the person you want to be if you don’t take care of your body. 2.) You are the sum of your surroundings. 3.) A wish is not a goal. EXECUTE. 4.) The most important relationship you have is with yourself. The beauty is in the mess. EMBRACE it. 5.) Rich is in the eye of the beholder. 6.) The most important food in the world is soul food. Your life is a field of dreams. And like a farmer, you only reap an abundant harvest if you nurture the soil.
Tips on how I optimize a more peaceful, successful, & abundant af life!
Work smarter not harder.
@instacart & @amazon prime same day delivery. Saves time, money, stress, & energy. Allows you to get other sh*t done during your day without having to run errands.
Workout 1st thing in the morning. Get up early. Have a success routine nailed down. No excuses. Walk after meals, set an alarm every 20-30 minutes to get up & walk around, take the stairs, & park further back in parking lots.
Get easy tasks & must do‘s done 1st. Work 1st, play later.
Use clear storage bins & containers to help organize closets, shelves, cabinets, pantry’s & drawers. Purge every week unnecessary items & any items attached to old energy no longer serving you.
Organize shelves, cabinets, drawers, pantry’s, & closets by color. It creates a beautiful aesthetic look & you know exactly where to find things.
Clean 1 area of your home every day. No dirty dishes in the sink. Make your bed. Declutter. Simplicity is bliss.
Get movement & steps in while your food cooks. Sometimes I do a mini workout with bodyweight or dumbbells while my meat Airfrys
If you travel often, have pre-packed bags with essentials ready to grab & go. I have an overnight bag with me at all times, kept in my car & closet.
I lay clothes out for the next day, brush my teeth in the shower, set my coffee on auto brew. It speeds up the process.
I delegate things I don’t like to do or hire it done.
Have ready to go meals or snacks. I keep a freezer full of meat & packets of tuna just in case I don’t have time to go to the store. My go to‘s traveling are stopping to grab a rotisserie chicken or plain burger patties or chicken breasts at a fast food restaurant if I have to.
Outer order, inner calm. An organized clean environment welcomes & attracts more abundance.
The most successful people are organized, honest, service driven, prioritize their health & education, & communicate effectively.
I spend my time working on improving my health, environment, attracting wealth, educating myself & others, & embracing different ways to utilize my gifts to better other peoples lives.
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.
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!
Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
You can catch her on the daily via Instagram @lil_bit_of_fit
You see, I used to be made fun of because I was the smart girl & was shy.
I read — A LOT…because it helped me escape.
I used to hide it.
As I aged, I realized the importance of being a forever student & figuring out the best ways for me to learn, comprehend, & APPLY the knowledge to daily life.
You can read all the books & listen to all the podcasts in the world but if you can’t comprehend AND apply the knowledge you learn, you’re wasting your time. Knowledge + ACTION = Power.
If you don’t like to read, listen to audiobooks & podcasts & take notes! You’re more likely to remember & comprehend the material.
Ex: I’m a busy body, so I listen to many audiobooks & podcasts while cleaning, cooking, walking, driving, & in between patients at work.
It’s a part of my daily morning routine, called #habitstacking I take notes on my notes page on my phone & on paper for review.
We don’t know everything, but everyday we have opportunity to learn! Utilize your time wisely.
I know when it’s time to rest, however, the majority of my days are spent investing in myself whether via exercise, learning, self care, service, reading, podcasts, optimizing my day, tackling my to do list, creating, helping others, & aligning to opportunities for extra income so I have more time & freedom to love & live life joyfully.
I align to as much abundance as possible so that I can give back to others less fortunate. From my brain & bookshelves to you, some of my favorite books/podcasts/YouTube’s.
A multitude I want to put here! And like me (& you), this list is ever-changing & evolving!
@lil_bit_of_fit ‘s Live Your Best Life List If you’re ready to begin again, start here!
Sharing my list!
GRATITUDE & MINDSET: Name off at least 3 things you’re grateful & do at least one thing that brings you joy. Smile more. Compliment more. Do at least one nice thing for someone every day. Make a vision board or list on Pinterest & fill it with visions, quotes, pictures, & expanders of the life, love, body, & person you desire to embody. Believe you are worthy & deserving. Listen to positive podcasts, read books, surround yourself with extraordinary people & nurturing environment.
HEALTH: Get a walk or some kind of movement done 1st thing in the morning. Be intentional about getting 10K steps/d. Choose nourishing food that does not cause any negative physical or mental triggers. Eat slow & mindfully. Hit your protein grams/d. At least 30-50g/meal. Average 2-3 meals/d, no snacking. Let your carbs & fat grams fall where they will. Eat at your maintenance calories the majority of the year. Hydrate. Walk after meals, even 10 minutes. Eat your largest meal & carbs (if you eat them) after your workout & taper meal sizes off later in the day. Moderate caffeine & alcohol. Strength train 3-4 x/week. Use HIIT cardio wisely.
SELF: Do sh*t you love everyday, fill your cup. Sleep 7-8 hrs/night. Take rest days. Sweat, get sunshine & nature as much as you can. Live by the 4 agreements: Be Impeccable With Your Word, Don’t Take Anything Personally, Don’t Make Assumptions, Always Do Your Best.
WEALTH: LOVE what you do. Spend & invest wisely. Find out what you love to do & get paid well for it. Realize you work to live not live to work. Money is good, it’s energy & freedom. Give back. Wealth means more than just money in the bank. Make decisions from a source of love not greed or loathing. You deserve a life of abundance!
RELATIONSHIPS: Connect with your people. Make memories! Tell people you love them. Communicate efficiently & often. Seek first to understand before judging. Your network is your net worth. Every opportunity is a networking opportunity, carpe diem, savor the present.
That’s it. There’s mine. Make your own! Remember motivation is fleeting, but you have the choice to be a person who keeps commitments to themselves!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
One day I woke up and I was sick of being the fat girl. I was sick of the FEELING of hating my body, feeling slow, out of shape, weak, struggling with gut issues, & frankly, mediocre. DONE.
Body transformation takes time. It’s taken me about 10 years to build and heal my physique! I currently live a meat-based or “carnivore” lifestyle and haven’t felt better!
I’ve lost 55lbs throughout my lifetime. I’ve been all shapes and sizes. I’ve made all the same mistakes as you from trying every diet known to man, bingeing and purging, restricting, abusing exercise, taking diet pills – you name it.
Only until you learn to love the skin you’re in & make the changes you need to make from a place of self love vs self loathing does true transformation take place.
You asked me for my best fat loss advice and here are 10 things I would say…
1. You don’t have to diet often once you heal your body & make peace with the right foods & workouts for you. Your routine and success habits will transform your body into whatever you want it to be. That starts with an abundance mindset.
2. You should focus on strength training and feeling amazing. Sprinkle in just enough cardio to do your body and mind well. The secret is progression and consistency. Just get to the f*cking gym.
3. You don’t need as much fiber or as many carbs as you think you do, especially if they’re causing gut issues. We’re all different. Experiment. Do what works for you, not the crowd. Eat animal based nutrition (meat & eggs) & cut processed foods.
4. Sleep & recovery are just as important as food & workouts. No, you can’t function optimally on 5 hrs of sleep. Stress management is also a must.
5. Sometimes success looks like contentment, not chaos. Drop the FOMO & slow down a little bit. I realized running myself into the ground, trying to keep up with everyone was serving no one. It’s ok to be considered boring. It’s ok to like to go to bed early & get up early. You are the star of your show, not a cameo. One person’s “living life to its fullest” may be another person’s demise if it’s not true to their alignment.
6. How bout we normalize not “liking” certain things about ourselves but being ok with it, like cellulite. Use it as empowerment & proof of a life well lived.
7. Wisdom is remembering a past experience & feeling without an emotional attachment. Learn your lessons & move on.
8. Just like life, the scale will have ebbs & flows. You can’t grow & change staying the same weight & staying at the same point in life. The secret is not allowing the ebbs & flows to affect your emotional well being.
9. Stop letting your clothes wear you. YOU wear your clothes. Be your own fashionista. Wear whatever the f*ck you want. BE EXTRA. Dress to compliment your body. Stop trying to fit into clothes that are outdated & don’t fit you anymore.
10. Stay in YOUR lane & do what’s best for you. You don’t need to follow rules or follow the crowd. Like I always say, “I don’t do rules, I do what feels right.”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
The biggest question I get, “What is your secret to body transformation change and being consistent on the Carnivore Diet, especially at work?
I’ve worked in radiology for 17 years! I’ve been Carnivore for 3 years and counting! It helped me heal my disordered eating & put my Crohn’s in remission.
A: 👉🏻self awareness. A woman who knows herself & what she brings to the table is not afraid to eat alone. Remember that. Go your own way.
They’re not really secrets, it comes down to self-awareness & success habits.
I’ve lost 55lbs in my 40 years. My body has been all different shapes and sizes! I’ve learned so much throughout my journey!
One BIG success habit that changed the game for me, I bring an airfryer to work. I like my meat cooked fresh. I’m more satisfied with my meals & I have control over what I put in my body.
I also make sure I have a variety of meat for my 12hr shifts in radiology. If I need groceries & to optimize my time, I use @Instacart & have them delivered to work.
If you’re new around here, I talk about my story, gut issues, triggers, transitions & experiences on my first year on Carnivore here in this blog interview. It’ll answer the majority of your questions!
**I’m speaking from my experience here, remember, we are all beautifully unique & different human beings. There is no one-size-fits-all approach to anything in life. You have to find your special blend. That’s what I help my clients do!
🥩For ME, I prefer 2 meals/d on avg. The largest after my workout for recovery, the 2nd late afternoon around 2-3pm. My digestion is slow & not as efficient in the evening, therefore I keep my largest meals early in the day & fast anywhere from 16-20 hrs naturally overnight depending on my work & workout schedule. I DO NOT do extended fasting & do not force my fasts. I eat when I’m hungry, fast when I’m not. Fasting is not a dirty word. It is simply a tool & strategy to optimize fueling your body. Just like macros.
🥩I set realistic expectations as far as aesthetic goals & know I don’t always have to have an aesthetic goal. Right now I’m just chillin in maintenance. Some days I eat leaner low fat days, other days I cycle in high fat days because I’m craving fat. After about 2-3 lean days I need a high fat day. Favorite lean meats are shrimp, 90% ground beef & chicken. Higher fat meats I enjoy ground waygu beef, 80-85% ground beef, eggs, ribeye, & salmon.
🥩I realize a certain level of leanness is going to require sacrifices. You will be hungry. If you’re eating leaner meat, you’re cutting calories, so yes, it will suck. If you want shredded abs, stop complaining & put in the work. That work requires mindset shifts as well. If you’re not willing to do what it takes to look that way, set another realistic, attainable & SUSTAINABLE goal. As a coach, my job is to tell you what you need to hear, not what you want to hear. Sometimes that means setting a new goal, eating more food, committing to a healing process, resting, & learning to love yourself first.
🥩Balancing blood sugar is the key to fat loss, feeling satisfied, & minimizing cravings. Keep meals protein & fat focused. You should not be snacking in between meals. If you feel the need to snack, your meal either didn’t contain enough protein &/or fat or was not large enough.
🥩Protein is the most satiating. General range: 1g/lb of body weight or goal weight for most. Avid exercisers, athletes, people lifting weights, & older people require more. Most do well spreading out around 30-50g/meal, 2-3 meals/d without digestive distress. Take a digestive enzyme prior to eating, it will help increase stomach acid. I use Utilyze by Nuethix Formulations. Discount Code: lilbitoffit
🥩For carbs, most people do well controlling blood sugar regulation with meals under 40g of carbohydrates. The less active you are the less carbohydrates you typically require. The body optimizes carbohydrates most efficiently post workout & in the evening before bed because it reduces your cortisol (stress) level & can help you sleep better. Nail your protein first & then determine what fuel source is most appropriate for your health needs, digestion, training & fitness goals. Your fuel sources are carbohydrates & fats. So if you’re lacking energy, & you’re “carnivore,” try upping your fats.
🥩I work out fasted at 5 AM most mornings. I feel best working out 5 days/week. A mix of cardio & strength training like CrossFit, walking, & bodybuilding. Do sh*t you LOVE that keeps you active & in the gym. TAKE REST days. I prefer 1 active recovery day & 1 full rest day. You do not need to be working out 7d/wk.
🥩Manage stress. Schedule self care & rest days. Sleep 7-8 hrs/night. If you’re sleeping less than 6 you did not earn your workout. My favorite selfcare is walking, coloring, saunas, hiking, fishing, nature, writing, & creating graphics for y’all.
🥩I don’t ‘treat myself’ or ‘cheat.’ Food is not a reward/something to earn. I also dislike saying cheat because it implies it’s going to benefit you in some way. Cheaters cheat to win. You’re not winning by cheating yourself. I also stay away from sugar and carbohydrates that are physical & mental triggers for me. I am an abstainer, not a moderator.
🥩I eat 2 meals/d on avg as I said before. My days off or if I can sleep in, I can eat 1 larger meal post workout as OMAD. (One meal a day). You must experiment. Your experience/needs will be different than mine. It takes TIME. It took me an entire year to fully adapt to a meat- based lifestyle, & yes, I gained 15lbs initially. I’ve now lost around 20. Have patience.
🥩The majority of meals are my Airfryer Crispy meat bars. 85% ground beef & ground chicken. I avg 2-2.5lbs of meat/d. If you have a problem with feeling if you’re full, cook 1lb of meat & eat it. Wait 20 minutes. And if you’re still hungry cook a little more. That will keep you from over eating &/or eating too fast. I removed most pork & dairy, I don’t digest them well. I don’t add extra fat. Choose meats that are higher in fat. No, I don’t like organ meat & I don’t worry if my meat is grain fed vs grass fed. It doesn’t affect me.
🥩I stick to beef bc it’s satisfying & delicious but not SO delicious I want to binge. Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyperpalatable & processed meats.
🥩There are 50 freaking shades of the carnivore diet. We all have different tolerations & needs. I have MANY sensitivities so I typically only season with salt. The majority of my food is meat & eggs. Rice cakes on occasion pre/post workout if I have an evening workout & feel I need them. I’m rarely above 50g of Carbs/d. I do fine on white rice, rice cakes, & rice Chex cereal as far as carbs. I do not digest fruits, vegetables, lectins, oxalates, high fodmap foods, nuts & seed well at all due to my Crohn’s. I feel better not eating them.
🥩Yes, I drink coffee. Preworkout & morning drink I enjoy @strongcoffeecompany in my coffee. It’s kind of like a creamer for me. It does have caffeine. I blend about 4oz coffee, 5-6oz hot water, & 1/4 scoop of the strong coffee company latte. Use a packet of stevia if you want yours sweeter. Link in bio on Instagram. Discount code: KatieKelly
🥩As far as macros **these numbers are for ME**
I hesitate to give any specific numbers but I want to show you guys how much food you can actually eat & enjoy when you commit to healing & eating foods that work for you!
I’m 5’1, around 105-107lbs, crossFit & bodybuild 5d/wk, average 15,000 steps/d, active job in radiology. Macros vary, I leave room for flexibility. These are my avg ratios: 0-10% Carb, around 30-40% Protein, & 50-70% Fat. I do cycle lean, lower fat days with higher fat days because that’s what my body likes. I avg ~1800-2100+ cal/d. The lowest my calories get on a lean day may be around 1550. Protein I avg 160-200g. Yes, I realize that’s a 💩ton but I thrive on higher protein & moderate fat. I don’t have a gallbladder so my threshold is lower than most keto, low carb, & carnivore enthusiasts.
🥩I hit 15k steps/day, even on rest days. When I’m at work I walk around my CT machine or I take laps around the building when we are not busy. I drink a ton of water (around 100-120oz/d) + electrolytes. I like Ultima Replenisher Electrolytes in grape, raspberry, watermelon, & cherry pomegranate flavor. Link in my IG bio too!
🥩I do drink coffee daily. Have Zevia & cocktails socially. Stick to vodka, bourbon, & seltzer’s mainly. I don’t typically eat & have cocktails, I choose 1 or the other. Set a 2-3 drink max limit & I order a shot & typically a Diet Coke & mix my drinks myself when I go out so I can moderate how much alcohol is in it. Some months I won’t drink at all, others, I’ll pick 1 or 2 days & go out on the weekend. I’m an adult it’s my choice. I don’t deny or beat myself up if I choose to be a human & drink & make memories with friends & family. You shouldn’t either. I do feel better not drinking, duh, as most of us will. Alcohol also increases estrogen & messes with your sleep. So if you’re one who drinks that glass (or 2 or bottle) of wine a night, you may want to change some habits, especially if you’re having trouble sleeping, with gut issues, hormonal imbalances, etc. Lack of sleep, stress, & consuming food triggers cause more issues with any gut or Crohn’s flare‘s for me. Alcohol on occasion, I’m OK with.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
WTF is considered middle-aged anyways nowadays? I remember when I thought 30 was old?!
Who doesn’t love a good leopard print? Amazon find 🙂
I have a big birthday coming up, the BIG 4-0! For many, this is a death sentence. It’s all downhill from here…
…like you magically turn the page, become less attractive, less desirable, boring – kind of like an old penny you find on the ground.
But for me, I feel a sense of pride & appreciation for my body & my life at this point. Every wrinkle, scar, sun spot, stretch mark & dimple of cellulite, baby. Let’s throw a couple divorces in there, too. LOL.
(I did LOL)
They all tell my story.
Did you know my friends used to call me “Momma Cougar” after my FIRST divorce?
–those are stories for another day (& another drink).
What can I say?! I’ve historically been attracted to younger men. My last husband, yes, SECOND divorce, was 10 years younger than me.
Amazing man, really, I did pick a good one. No need to end things on bad terms. Remember that thing I preach? Learn to let people go with a loving heart. Your life will be more peaceful that way, I promise.
Other things that will make your life more peaceful: treat your body & mind like a temple, ladies.
Eat well, lift weights, be happy, do sh*t you love, don’t wait on anyone or anything, always remember your worth, & remind yourself you ain’t got time to teach, try to change someone, shrink to their level, or be someone’s mom.
Change takes time y’all. I’m 3 years “Carnivore” with my lifestyle & healthier than ever!
I call myself “Vintage.”
Vin·tage /ˈvin(t)ij/
of old, recognized, and enduring interest, importance, or quality : CLASSIC
There are 10 years between these 2 photos. Like a fine wine, bitches,
Does my life look different than I thought it would at 20? Hell to the mf, YES!
I thought I’d be happily married, 2 kids, a dog, white picket fence, workin a 9-5 M-F, still doin Jazzercise at church. When in reality, I happily live alone in an apartment with my cat, Pete. I’m divorced, kidless, have more hats on my coat rack when it comes to jobs than you can shake a stick at.
Unapologetically living life in hair extensions & lashes somewhere between scrubs & leggins. I’m clothed in purpose, smashing #meatbars with my 2 boyfriends, Al & Abe (my airfryers) on the daily.
I love every minute of it & I laugh.
I laugh because life is funny. You think you can control every outcome with precision as long as you do everything PERFECT. As long as you make all the “right” choices, it’ll go as planned. Doesn’t matter if it’s with love, money, or your body. It applies across the board. Just roll with it.
Thing is, I’ve aged, but I’m not aged. I think and feel and breathe like I always have. I’ve grown wiser, but not stupid. There’s still a ton of dreams that will be realized, adventures to be had, and a life to be lived.
I hope you feel that way, too.
My advice?
Keep going. Be your best YOU. Take every day as a blessing. Tomorrow is not promised. The best is yet to be, even if today is in shambles.
Yesterday is a bridge to nowhere, but tomorrow is a bridge to everywhere.
Carpe Diem!
I’ll leave you with some life lessons because, well, that’s how I roll.
No aesthetic #glowup & extensions can overshadow the lessons you’ll learn with life. I hope these spark a thought-provoking flame for your own reflection.
Unapologetically Be Yourself
I too feel the word “authentic” gets thrown around & over used nowadays, but it still doesn’t discredit its truth & power. I’ve learned no one can be me & it takes way too damn much energy to try & be someone else. What happens is you lose yourself & attract the wrong kinds of people in your life.
Success is Not Defined by Numbers, Titles, Productivity, & Achievement
I am worthy simply because I exist. Not because of my weight, the titles before or after my name, how many hours I’ve worked, my relationship status, or numbers of likes or followers. Success is defined by me, happiness is defined by me, relationships are defined by me, Joy is defined by me & I create my reality.
Love Shows Up For You Every Day Love shows up every single day if you let it y’all. Let go. It may not be in the exact form, person, or way that you think but it’s always there. Let the Universe take care of the how, why, & when. You just gotta roll with it & have fun on the journey to whatever it is that you want. Pay attention to the signs & pings that you’re drawn to, like places you’re drawn to, food you love, jobs, workouts & gyms that call to you, people that always show up in your life or your mind. Those are signs.
Take Time for You & Realize There’s A Big Difference Between Alone & Being Lonely
Remember when being alone was boring & scary af & you thought that made you a loser? My alone time now is like Church & something I’ve come to cherish. I have to have it to refresh. Taking time for myself is vital to all my relationships. You can’t serve anyone with an empty cup.
Just Do It
I’ve most definitely learned that magical things come from working outside of one’s comfort zone. I admit I LOATHE being a beginner. I wanna be a master of everything like right now. Starting new jobs are extremely hard but I know as soon as I find my groove I rock whatever is thrown my way. Fear of failing, fear of embarrassing myself, fear of exposing myself stifled me for decades. Now, it might take me some time to pursue something, I may have to figure some sh*t out first, but I will never have a dream I don’t follow because I don’t believe in myself.
Be Present, Speak Up, Gratitude, Always
Being present – really fckin hard for me too. I miss out on the beauty of the now when I don’t slow down tho. Take time to pause. Literally tell myself this numerous times a day. Speaking up & standing strong in my beliefs also plagued this recovered people pleasing crowd follower back in the day. You just end up a watered down version of yourself. Gratitude is always the answer, like walk. If in doubt, walk, you’ll hear me say. Every single day is a blessing & I don’t dare take that for granted. In the last 10 years, I’ve witnessed how precious life & health are. I look for little ways to celebrate everything, I wake up & say thank you to the Universe & God every morning. I tell my plants, appliances, & my cat Pete I love them. I know, I know…I’m a special kind of weird. I make a point of reflecting on the people & things I’m grateful for…and THIS my friends, all of THIS in its collective has made all the difference.
Cheers to defining your own life . Here’s to many more years of awesomesauceness! (Yup made that up)
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
