Category: Life Lessons

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The ultimate guide to fat loss, health, and wellness! My secrets revealed!

A woman who knows herself & what she brings to the table is not afraid to eat alone. – me

— Literally & figuratively.

“Wellness Truths” & Reminders for Life I’ve learned thru my healing & fitness journey. Basically everything detailed in this blog, you’ll wanna take notes!

Tons of new followers on IG, WELCOME, I hope these answer all 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.

For example, many people give advice that aren’t always applicable to everyone like:

👉🏻Everything in Moderation

Not everyone can moderate. I am an abstainer.  Food is like a drug to me, carbs specifically. They are not the devil I just have a poor relationship with them. I do better with food rules. Moderation leads to self sabotage for someone like me. We can’t have one cookie, it leads to the whole package & emotional distress — just like an alcoholic can’t have one drink.

👉🏻Just Eat Until You’re Full

Some people don’t know what it feels like to be comfortably full. They can’t assess or distinguish satiety signals. Those do better with portion control measures, macros, food rules & eating schedules.

👉🏻Just Eat When You’re Hungry

Just like satiety cues, some people don’t know when they’re really hungry and when they’re emotionally eating. These are skills you have to learn and they start with self-awareness. Hunger can be stimulated even when you’re not hungry simply by smelling food, seeing food, thirst, learned habits like eating in front of the TV, boredom, & stress eating.

I hope these raindrops of enlightenment can fill your cup with the nourishment you need to create your own blend & thrive. ☕️ 💧 🌱 🪴 🌻

 I talk about food, macros, training, all your questions & everything in between, keep reading!

REMINDERS FOR LIFE

🌻Grant yourself permission.

You are allowed to:

Feel how you feel. Want what you want. Know what you know. Sense what you sense. Crave what you crave. Be where you are & do things your way. Learn to trust yourself.

🌻Stop accepting your story if you wish for another.

You’re not going to master the rest of your life in one day. Relax. Make a decision & master the day. Then just keep doing that every day. Decide who you are & how you react. Live a life  & timeline authentic to YOU.

🌻You are the creator & the cause.

Thoughts become things. You are the creator of your world. You can create new realities inside & outside any experience. You can create ways out of or into any experience. You attract what you put out.

🌻If you don’t make time for your wellness, you will be forced to make time for your illness.

Read that again.

🌻It gets better.

Love finds you when you love yourself & your life first. It’s the space in between the life & love we’ve lost & the life & love we hope for that we find ourselves.

🌻Leaders are readers & surround themselves with successful people.

Success leaves clues. Fuel your body & your BRAIN. Listen to podcasts, read, ask questions, get a coach or mentor. Cut out toxic people & energy vampires.

🌻Minimize toxins the best you can for healthy hormones.

This means parabans, plastics, pesticides, processed food, artificial ingredients. Ditch the Tupperware, check your beauty products, cleaning supplies, & READ INGREDIENT & NUTRITION LABELS.

🌻Move in the morning.

Workout, walk, yoga, mobility. Shoot for 10k steps/day. Increasing your NEAT (non-exercise movement) has the biggest impact on total calorie burn throughout the day. Walk after eating meals & after lunch. Set break times every 20-30 minutes. Simply get up & walk.

🌻Your body likes routine.

Set eating times & pick foods that suit your lifestyle, schedule, & wellness goals. This is different for everyone.

MY WELLNESS SECRETS & TRUTHS

🌻For me, I prefer 2 meals a day. The largest after my workout for recovery, the second late afternoon around 1-2pm. 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 hours overnight depending on my work & workout schedule. I do not do extended fasting. Fasting is not a dirty word. It is simply a tool & strategy to optimize fueling your body. Just like macros.

🌻Set realistic expectations as far as fat loss and aesthetic goals. Realize a certain level of leanness is going to require sacrifices. You will be hungry. It will suck. If you want shredded abs & all the striations, stop your bitching and put in the fxcking work. That work requires MINDSET work as well. If you’re not willing to do what those people are willing to do to look that way, set another goal. As a coach myself, our 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, and 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 and or fat or was not large enough. I love my NutriSense continuous glucose monitor, you can snag one here for yourself! CODE: KATIECGM25 for some $$. It has helped me manage my blood sugar levels by giving me data to make more educated decisions about fasting, meal sizes, meal options, exercise intensity – ALL THE THINGS!

✅Protein is the most satiating. General range: 1g of protein per body weight or goal weight for most. Avid exercisers, athletes, people lifting weights, and older people require more. Most do well spreading out around 30-50 g per meal without digestive distress.

✅For carbs, most people do well controlling blood sugar regulation with meals under 40 g of carbohydrates. The less active you are the less carbohydrates you typically require. The body optimizes carbohydrates most efficiently post workout and in the evening before bed because it reduces your cortisol (stress) level and can help you sleep better.

✅Nail your protein first and then determine what fuel source is most appropriate for your health needs, digestion, training and fitness goals. Your fuel sources are carbohydrates and fats.

🌻I work out fasted at 5 AM most mornings. Fasting blood glucose I like around 75-90 You can test with a simple glucometer from Amazon or any drug store or get yourself a NutriSense CGM like I talked about in above bullets. I feel best working out 4-5 days/week. Mix of cardio & strength training. Do shit you LOVE that keep you active and in the gym & take rest days. I prefer 1 active recovery day & 1 full rest day.

🌻 Manage stress. Schedule self care & rest days. Sleep 7-8 hrs a night. If you’re sleeping less than 6 you did not earn your workout. My secret weapons: 

@hotworx.fishers infrared saunas

@3kings_athletics CrossFit & Beats 

@bryanboorstein Evolved Systems Training programming

@vitalityivbar wellness treatments

@massageheightsindy massages

Routine colonics treatments via Brandy Mason Colon Hydrotherapy in Carmel, IN (I have her info as well, dm me on Instagram)

@instacart Grocery Delivery

@stitchfix Personal Stylists

✅Favorite self care is coloring, writing, walking, live music, time with friends, a spa day, pedicure, working out, & a new mani via my @impressmanicure press on nails. I get them at CVS, Kroger, Target, & Meijer. 

🌻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. Do you really think you’re winning by cheating yourself?

🌻I eat 2 meals/d on avg as I said before. My days off or if I can sleep in, I now eat 1 meal. You must experiment. Your experience/needs will be different than mine.⁣ It takes TIME. It took me an entire year to fully adapt to an animal based lifestyle, & yes, I gained 15lbs initially. I’ve now lost around 20. 

🌻Majority of meals are my Airfryer Crispy meat bars. 85% ground beef, ground chicken. Avg 2lbs of meat/d. Ground meat is easier to digest & track. I removed most pork & dairy, I don’t digest’em well. I don’t add extra fat often. Choose meats that are higher in fat. No I don’t like organ meat, I prefer the taste of grain fed over grass fed beef.

Airfryer Crispy Meat Bars

The secret is leaving it loosely packed for the crispy exterior. Do not pack them into tight patties. Break them up into 4 to 5 sections. Chicken and turkey are harder to break up, it’s super loosey-goosey. Times will vary depending on your air fryer. I have an Instant 6qt. On Amazon favorites list, link in bio on IG.

Set Airfry, 380, 12 minutes, no preheat.

⁣🌻I stick to beef because 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, hyper palatable & processed meats)

🌻There are 50 freaking shades of the carnivore diet. Don’t hate on other people because they include other things into their diets. We all have different toleration‘s & needs. I have a million sensitivities so I typically only season with pink Himalayan sea salt. The majority of my food is meat & eggs. Epic Brand baked Himalayan sea salt pork rinds if I need something crunchy and low carb. 

🌻Rice cakes on occasion post workout or in the evening if I need them, rarely above 50g/day. I do fine on white rice, rice cakes, rice Chex cereal, & honey as far as carbs. I don’t crave carbs anymore, so I rarely need a refeed day anymore.

🌻Preworkout & morning drink I enjoy @strongcoffeecompany Latte. It’s kind of like a creamer for me. It does have caffeine. I blend about 4oz coffee, 5-6oz hot water, & 1/2 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 

🌻 I don’t take many supplements anymore but I do recommend the NuEthix Formulations Brand. I have use these all throughout my healing, health, fat loss, performance — you name it journeys! Link in bio also on this website & IG. Discount Code: lilbitoffit

Feel free to message me on the gram, we can go over a supplement regimen that’s appropriate for you.

🌻I track macros loosely. It keeps me accountable & I know where to adjust. 

**Again 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, now around 105-107, crossFit & lift 5 days a week, average 13-15,000 steps/d, active job.

Macros VARY but these are my AVG ratios: 0-5% Carb, around 30% Protein, & 60% Fat 

Around 1900-2100 cal/d. Protein I’m around 130g-170g (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, and carnivore connoisseur‘s)

I don’t over complicate things or give a shit that people say, “Oh my gosh if you eat too much protein you’re going to get fat because it all turns to glucose, yada yada.” It’s better (for me & most people out there anyways) than eating boxes of pop tarts and Twinkies. Yes, too high a protein can cause issues if your fat isn’t high enough on a low carb approach. Eat what you want people as long as it keeps you you’re healthiest self and you feel great. The most common mistake I see when people are trying to adopt a low-carb lifestyle is not eating enough food in general and their protein being too high and fat not high enough.

🌻YES, you can CrossFit & carnivore, CAREFULLY. Comes down to allowing yourself to fully adapt to being fat-fueled, meal timing, eating ample calories, & RECOVERY. I did a full interview on my first year on carnivore here. Please check it out it will answer most of your questions about transitioning to carnivore.

🌻 Sleep=nonnegotiable. 7 hrs min. Zzyquil helps. I take it most nights because I can’t shut my mind off. It is what it is I’m transparent here. Don’t you dare tell me to cut out coffee, that is a nonnegotiable for me. I am well aware of a healthy caffeine intake. I keep mine under 300 mg a day and only in the mornings. 

🌻Questions about steps. Yes, I still hit 13-15k steps/day⁣, even on rest days, drinkin a ton of water + electrolytes, fasting when I’m not hungry (~18hrs avg), eating when I am.⁣⁣ No extended fasts, no snacking. I like Ultima Replenisher in grape and raspberry flavor. Link in bio on Instagram as well.

⁣🌻I do drink coffee daily. Have cocktails socially. I don’t typically eat & have cocktails I choose 1 or the other. Set a 2-3 drink max limit. I don’t drink half as much as I used to. Some months I won’t drink it all, others, I’ll pick one day & 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. Go your own way! I do feel better not drinking, duh, as most of us will. 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. Be your own mixologist. I typically order a diet coke and ask for a shot of vodka that I mix myself. That way you have control over how much alcohol is in it.

You determine your non-negotiables. Some days it’s electrolytes & my crispy airfryer meat bars, other days it’s vodka & bourbon. 🤷‍♀️Whatevs. Just be aware of the repercussions of your choices.

🌻Go get your health markers, hormones, gut stuff, bloodwork, etc tested if you feel like things are off. I can’t stress that enough stop guessing.

Please feel free to reach out if you need a consultation by myself or need recommendations for other coaches more applicable to you and your needs! Fill out a basic inquiry here so I can learn about you!

Whew y’all. That’s a lot of brain dumping & word vomit! I hope these tidbits can serve you in a way that you need to help you be your happiest and healthiest!! 

Again never hesitate to reach out to me, I live on the gram most of the time and do my best to answer each and everyone of you back!

Love y’all so much!

Oxox Coach K

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Goal Setting & Sunday Ponderings…

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

-mood.

Anyone else? 😆 

2020 was hard work, 2021 has been no different. It’s like we thought with a new year everything would magically be rainbows & sunshine, right?! 

Reflecting back, I feel the years 2018-today have been the most transformative (painful & pleasurable) years of my life, physically, mentally, emotionally, financially, spiritually, & relationally.

Doesn’t matter what level of 50 shades of fxcked up I wade thru, even in a global pandemic, I love having something to work towards. Call it an obsession, whatever, kind of like the obsession I have with my airfryer & crisy meat bars. 

Y’all can thank me, I know I’m not the only one out there 🙃🥩♨️❤️

Where To Begin

One thing I learned the last 2 years was that things can change in a heart beat! Relationally speaking, I went from being single, to a solid relationship, to single again, to married, to divorced. Some would be devastated, however, being the relentless optimist, I am so grateful for every sweet & sour drop of experience I gained thru that chapter of my life. No ragrets , no what if’s, y’all🙏 Not one bit.

I always go back to how I want to FEEL in my life (on all levels), I romanticize about specific things I desire but I leave the specificity to the Universe (God, whatever you choose to believe in. FYI, I am a non-specific manifestor, manifesting generator energy type #humandesign for all my people of WOO✨ out there)

I believe in divine timing, that I deserve everything I desire, & the Universe will bring me that – OR BETTER. (That “or better”part is important. Setting intentions I always add that to the end of my statements.)

So it was important for me to begin with thinking how I want to FEEL in 12 months time. 

I started by writing a long list of all the descriptive words that resonated with me. Words such as authentic, healthy, successful, wealthy, luscious, thriving, vibrant, loving, grateful, loved, significant, creative, satisfied, joyful. 

I kept thinking them through until I decided on the word, NOURISHED. 

Immediately I knew that was how I wanted to feel.

Nourishment is usually associated with food however I want to apply that feeling to all parts of my life.

By focusing on how I want to FEEL, it reminds me what I could influence regardless of what was happening in the world❤️

Have you set yourself any goals? Or are you just seeing how the year pans out?

As always I would love to hear your thoughts & I appreciate y’all reading the ramblings of @lil_bit_of_fit 💕

Peace, love, & 🥩 

Oxox -Coach K

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What To Do When You Feel Like You’re About To Lose Your Shit – Simple Exercises to Help You

Me – eat meat bars. 😂 🥩 ♨️

But really…

I know I’m not the only one out there that has let themselves get to the point where your mood is basically, “Fxck EVERYTHING.” That deserves an LOL fo sho!

There’s no way to sugarcoat this – I’m just telling ya like it is. Coach “Keepin it Real” K 🙋‍♀️ 

We can’t BS ourselves & say we don’t know how we got here, because in retrospect – WE DO. This is a big topic my clients & I talk about & how we can prevent these roadblocks from stopping us in our tracks.

To offer a lil bit of help, so this “mood” doesn’t swallow & paralyze you to the point that overwhelm, poor health, weight gain, hopelessness, depression, & normal functioning stops (as you see it impacts you both emotionally & physically) — here are some exercises that have helped me & my clients avoid major catastrophes!

Create a “Control & Release” List

One of the first things I do with clients who are dealing with burnout or hopelessness is have them write a list of everything that’s stressing them out, or making them angry & upset. 

Then, we go through the list & divide it into things that are within their control, & things that are beyond their control. Like a pros & cons list.

You can’t avoid work hours or certain bills or social/family commitments but you can control how are you react to them, things like your sleep, over training or lack of movement, choosing foods that make you feel nourished & fantastic vs guilty & bloated, self-care time. 

The point is to get familiar with what’s demanding the bulk of your time & energy, assessing how you’re reacting to it, & controlling only what you can control.

Create “You Time”

We need time to ground. Setting aside time each day that are completely your own will only serve you positively in every facet of your life. Doesn’t matter what it is. It could be getting a pedicure, taking a walk, coloring, journaling, meditating, catching a workout, taking yourself out on a date.  I would even suggest putting it in your scheduler as an appointment to keep “work” from bleeding into your time.

Invest In A Coach or Mentor

We live in a society & culture that is all hustle. Seek out those people who seem to balance it well and embody the life and the person you desire to be. I call them expanders.  

“Success leaves clues.” – Tony Robbins 

“If you’re the smartest person in the room, you’re in the wrong room.” – quoted by so many top leaders

You’ve probably heard it more times than you can count…

“You’re the average of the five people you spend the most time with.” – Jim Rohn. 

There’s also the “show me your friends & I’ll show you your future” derivative.

Whichever you’ve heard, the intent is the same. Audit the people around you!

Create “Personal Success Boundaries” to help you navigate socializing.

While I agree one of the preventative tactics for burnout is to have a robust & fulfilling social & home life, constantly getting texts/calls/DMs/Snapchats, whatever, can be taxing, & energetically draining too. Especially for us introverts & empaths.

To avoid getting into the “I have no people juice left or fxcks to give” zone, you gotta set boundaries, sis.

This can look however you want it to. Maybe it’s letting people know that you’ll be slow to text back or “off the grid” till Monday. Or it could be as simple as saying NO to certain people & things, because you’ve decided they’re energy draining vs energy giving. Or maybe it interferes with your workout time or Netflix & chill time, whatevs.

Whatever your success boundaries, stick to them as best as you can AND communicate your “rules” to folks in your inner circle as they come up. 

If somebody doesn’t understand them or can’t evolve WITH YOU — they’re NOT your people. I don’t care how hot they are, this especially matters in romantic relationships. The people meant to be in your life align with you at this very moment. Learn to be unattached to outcomes & lovingly release what is not meant for you. Anything meant for you you should not have to chase and it shouldn’t be hard.

Balance shxtty tasks with things that bring you JOY

Know what brings you joy, unapologetically.

I say this all the time, “Self-awareness is your superpower.” 

If lifting weights doesn’t bring you joy, and running does – run. And vice versa. 

If you love staying at home but your friends &/or other half likes to be social, find a balance! Stay home this weekend and go out the next.

If you hate your job or relationship or financial situation or the fact you don’t feel well & don’t like your body – you have the power to choose again & choose a thought or something that brings you JOY. 

There is so much abundance out there if you keep an open mind & heart, just focus on doing what makes you happy & give up expectations, control, & worry. 

I keep this reminder in my scheduler. Anytime I feel overwhelm, I pull it out and read it aloud to myself.

I hope these exercises help you feel a lil better on a day to day basis, which is a sunnier place to launch & will give you the ability to advocate for the bigger inner, & subsequently, outer changes we desperately seek ❤️🌈

And if you need to book a consultation and talk, about whatever is hindering you – nutrition, health, life, relationship related – fill out an inquiry HERE and we’ll schedule time.

Oxox Coach K

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Gut Healing: Trigger foods, safe foods, and supplements that transformed my life

Every transformation story has a common denominator — a decision. ⁣

⁣Someone decided to make a choice. Often times we don’t know what we don’t know.

We focus solely on aesthetic indicators of progress instead of things like energy level, happiness, health, healing from within first & that means more than just your gut, it means your shxtty relationship with yourself too.

⁣I chose to find the root cause of my health & life challenges. I chose to research ME & make decisions to embody the person I desired. 

I chose to be self-aware, even when it was painful & downright dirty.

A big thing learned since going meat based with my diet & spending time alone is I’ve lived a huge chunk of my life addicted to addictions.

One biggie — food addiction. I never viewed it as a true “addiction” like drugs & alcohol before — It is.

It was an enormous driver to my demise in every facet of life over my 38 years. It affected my mood, my performance, my relationships, my professional success — ERY thing.

⁣Serious talk – because many of us don’t realize we have a problem or understanding of our mind & body’s needs…

We don’t realize we’re not moderators, we can’t have just 1 chip or cupcake because it leads to self sabotaging. Our habits cause our gut problems, hormone issues, mental & physical state. Which all affect your life goals and ability to lose body fat & gain health.

I used to live to eat. Food controlled every thought — it controlled ME. I used to live for the highs like over exercising & people pleasing. What happens is you lose yourself.

To all of you who message me with heartbreaking emotions of desperation, hopelessness, frustration & confusion — I hear you, I see you.

And here’s what I’ll repeat — every transformation starts with making a decision to choose YOU & not an EXCUSE.⁣

⁣Choose to THRIVE.

⁣WELL FED WOMEN CHANGE THE WORLD.⁣

❤️🌻👑🥩🏋🏼‍♀️🦾⁣

⁣Things I Discovered

My Typical Gut “Safe” Foods

📝(I only eat eggs & meat primarily now)

🤍Meats: ground beef & chicken, beef steak, pork chops or loin, chicken without skins, salmon, shrimp, tilapia, any seafood 🥩

🤍Eggs & Egg Whites 🍳 

🤍White Rice 🍚 

🤍Baked White potatoes without skin (in moderation) 🥔 

🤍Rice Chex Cereal & Rice Cakes (in moderation) 🥣 

🤍Lowfodmap veggies: zucchini (without skin, avoid raw), mushrooms, black olives 🥒

🤍 Real butter (in moderation) 🧈

Supplements that help me:

🚨ALL LINKS & DISCOUNT CODES HERE🚨

💊 @nuethix_formulations 

  • Medipure DS (Protein, Vitamins/Minerals, Liver Detox, Gut Healing)
  • Utilyze (Digestive Enzymes)
  • Nu-Multi (Multivitamin)
  • Flora-Protect (Probiotic)
  • Cort-Eaze (Cortisol Control post workout)
  • Relax Liposomal  (Sleep Aid)

☕️ @strongcoffeecompany 

  • Morning Mix (Preworkout, Mental Clarity, Energy)

💦 @goultima Electrolytes

My Common Gut Triggers:⁣

▪️Gluten⁣ & Fiber 🥖

▪️Dairy⁣ 🧀

▪️Artificial sweeteners & preservatives⁣ 🍭

▪️Carbonated diet drinks with aspartame🥤

▪️Corn & high fiber grains ⁣🌽

▪️Nuts & seeds, popcorn ⁣🍿

▪️Caffeine (>400mg) & alcohol⁣ (>2 drinks)

▪️Beer, Wine, sugary cocktails 🍺

▪️High fiber raw veggies⁣, avocado 🥕🥑 

▪️Cruciferous veggies 🥦 

▪️Fruit with skins or seeds, lettuce 🥬 🍎

▪️Excessively large meals⁣ 🥘

▪️Eating fast, onion/garlic/spicy seasoning🧅

▪️Sugar free gum & sugar alcohols 🍬

▪️High fodmap, high lectin & oxalate food🥗

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If you needed permission, here it is

Sometimes in life you get a lil thirsty… ☕️ 

Thirsty for body goals

Thirsty for professional goals, relationship goals, self healing goals

Thirsty for freedom & adventure

Thirsty for peace

Thirsty for ambition

Thirsty for love

Thirsty for clarity

— Thirsty for all kinds of things & I don’t want any of you to apologize for your needs, wants, successes, &/or “failures.”

I spent so many decades feeling shame for not living up to other peoples expectations, timelines, & living a life that wasn’t authentic to my story. 

Do you know that’s one of the biggest regrets of the dying? – Not living a life authentic to you.

Guess what? 

My life is a BIG beautiful cocktail of chaos & joy. 🥃

It is never boring. 😉

I wanted to remind you guys today you don’t need to apologize or explain your life to anyone.

You don’t need to people please.

You don’t need to disclose everything if you don’t want to.

You don’t need to let that nagging pit of shame  we all get we think we’re wrong or we’re not doing what is expected of us or we’re ebarrassed we changed our minds or we think we “failed” — whatever — control your thoughts 

& actions

& belief about yourself.

Let your hair down & live a little, ya know?!

One of the biggest lessons I learned in my 20s & early 30s was that I didn’t have to EARN food, anyone’s approval other than my own, & that enjoying the present moment was more precious than waiting to lean into life waiting for the some days when…

when I’d lost weight

when I earned more money

when I was “pretty” enough

when I had achieved more

when I had the perfect relationship

We all deserve to write our own dxmn story, to eat the diet that helps us thrive, to choose movement & workouts our bodies & minds love, to choose the people we love, to give into our wildest dreams, spontaneity, sink into our routines, & fxck up. 

You’re gonna fxck up a lot. — ENJOY life!

There’s your permission.

Cheers y’all!

Happy Monday

Stay Thirsty 😉 

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Life Truths and Real Steps to Successful “Dieting”

You know what’s really, powerfully sexy?

  • A sense of humor
  • A taste for adventure
  • A healthy glow
  • Openness
  • Depth
  • Confidence
  • Intelligence
  • Humility
  • Appetite
  • Intuition
  • Ambition
  • Presence

I’d choose the above over abs any day.

You see there are different seasons of life I’ve in catagories:

The Mundane – the everyday “boring” stuff. Routine, chores, work, etc.

The Mess – the chaos, the road blocks, the f*ck ups, the contrast, the things & shadows we don’t like about ourselves.

The Magic – the sweet spots, the little things, the peace, the moments that make your heart sing with joy & make everything else melt away.

We must learn to nurture & love every season with grace. They make us – US.

My body has been all shapes and sizes through the years.

When I first started struggling with body image I was around 8 years old.

I was labeled as the “fat” girl and that label stuck with me for years. It paralyzed me from reaching my potential. Total mindf*ck. When you’re attached with a powerful label, it’s hard to simply pull that label off like a tag on a new pair of leggins. It takes the dirty work to remove.

I’m almost 60lbs lighter now today, after going meat-based with my diet over a year ago to manage my crohn’s. I’m a lot less f*cks lighter too than I was decades ago. Most of all I’m proud to love ALL my seasons, and I know my worth is not based on a number on the scale or my barbell.

My biggest pain point of criticism – I loathed my legs. I hated the way they looked. I hated the way they rubbed together. I hated the cellulite, the stretch marks. I hated the way they jiggled.

I spent years trying to attain slender legs with fasted cardio, strict low fat & low calorie dieting, binging, purging, running and walking often 30,000 steps a day – that’s not a typo.

What did I lose? Not the legs I was trying to get rid of. I lost friends, and memories, my health, and MYSELF along the way.

Here are some life truths I discovered along my journey that I hope can help reframe your life wherever it may be…

1.) You will never become the person you want to be if you don’t take care of your body. Do you perform, feel your best, & serve your family at your highest when you’re tired, overweight, your gut is a mess, and/or you’re obsessed with food, exercise, & basically hating life? Didn’t think so. Invest in yourself, it’s not being selfish.

2.) You are the sum of your surroundings. This includes your friends, your work, your hobbies, your food, and what you mentally consume. Are they nourishing you or depleting you on your path to who you want to be?

3.) A wish is not a goal. Make a plan and ACT. THAT is when your dream becomes a goal. You know my MO, you either DO or you DON’T. You wanna be a DOer or a DON’Ter?

4.) The most important relationship you have is with yourself. Noone can make you happy but yourself. If you can’t love the reflection in the mirror with tummy rolls, you can’t love the reflection with a six-pack. Appreciate your seasons. Losing lbs is not the answer to gaining your happiness. It’s a band-aid.

5.) The beauty is in the mess. It’s ok to try and chase the best version of your life, but if you’re constantly dreaming & searching for the perfect life you’re never truly living in the now. You’ll be forever unsatisfied.

6.) Rich is in the eye of the beholder. Rich doesn’t always mean money or material things. In fact, the most important things aren’t seen or felt. They’re experienced-freedom, peace, pride, laughter, love.

As we grow older, and hopefully wiser, we realize that a $300 or a $30 watch both tell the same time. You will realize that your true inner happiness does not come from the material things of this world. Whether you fly first class or economy, if the plane goes down-you go down with it. -Steve Jobs

7.) The most important food in the world is soul food. You can’t pour from an empty cup.

“Find what makes your soul sing with joy & try, as much as you can, to let that happen as often as possible. Listen to the inner-workings of your mind and be honest with yourself when things don’t feel right. Leave what doesn’t sit well and walk into new relationships, connections, & places with open arms. Forgive yourself for the shortcomings you’ve had (or think you’ve had) & celebrate where you will go next. And most of all, know that what you have to offer this world is valuable. And noone else can do it.” -Marisa Donnelly

Real Steps to consider for Successful “Dieting”

Everyday I have beautiful women come to me wanting to lose body fat. Absolutely nothing wrong with wanting to see what your body can do. Change is good. Change is energy. We are entitled to see what our bodies can do no matter what season we choose.

The question: have you earned the right to lose body fat and are you mentally ready?

Avoid Common Mistakes:

  • Not being clear about what your goal really is? Do you want to gain muscle or lose fat? Two different things. Two different requirements, one a calorie surplus, one a calorie deficit.
  • Not setting a realistic goal and not being honest about how flexible or strict you want to be. Eating for general health and wellness is more flexible. You can go out with friends and have those occasional cocktails. Cutting for a photo shoot or competition? That means strict diet, training, and minimal “cheats.”

These require different levels of commitment:

  • Not periodizing your nutrition. You should not be “cutting” or “dieting” forever. Keep cuts 8-16 weeks MAX, limit to 1-2 times per year. Follow up with 4-6 months of maintenance or surplus calories to upregulate body systems.
  • Automatically assume you need to cut carbs to lose weight. Carnivore, low carb, & keto absolutely have their place. They work wonderful for people who need an insulin reset, an elimination diet, have autoimmune disorders, poor relationships with carbs, etc, but they’re also not “right” for everyone if they don’t suit your needs or preferences. What kind of training are you doing? Are you doing CrossFit, HIIT training, Orange Theory, Bootcamps, marathon training? You may do better utilizing some quantity of carbs in your diet. All of our bodies are different. YOU have to eat for YOU!
  • You think punching numbers in myfitnesspal, an online calculator, or following a template will spit out magic macros to solve all your problems. Do you think a calculator or template cares you’ve been surviving on poverty macros, struggle with work stress, travel, kids back talking and getting in trouble at school, gut issues, and can’t sleep at night? All affect your mindset, digestion, recovery, relationships with food, relationships with other people, and most importantly yourself. INVEST in a qualified coach! I offer consults every single day, even weekends and holidays for YOU. Inquiry HERE.
These were from a fat loss cut for photo shoot prep. I reversed for 3 months prior and then ate at surplus (2300 calories daily) for 2 months prior to going into my cut. I didn’t have to drop below 1500 calories during my 12 week cut BECAUSE I did my due diligence to heal and recover FIRST.

Truths about Fat Loss:

  • Healthy, nourished bodies lose body fat. Eating 1000 calories a day, surviving on sugar-free jello & lettuce is not a balanced diet, nor a protocol to set you up for a successful fat loss phase. You need to work on yourself for months to get your calories up & your body functioning like a normal human being.
  • All your systems should be in check BEFORE considering diving into a cut: your metabolism, your hormones, your period, your mindset, your stress level.
  • Ladies, your period is like your internal gauge your body is functioning properly. If you’re not having a period that is the biggest red flag. Did you know your body can conserve 30,000 cal/year by not having a period. Why? If your body takes away a natural process to conserve energy, that’s called survival because reproducing is not a priority. This also goes for down regulating your metabolism, your thyroid, & your sex hormones.
  • Your metabolism is not one singular thing like your brain or your arm or your liver. Your metabolism encompasses everything it’s everywhere. Your brain, your digestive system, your reproductive system – they all contribute. It will adjust to low calories and this is when you plateau. We can’t cut you any lower as a coach when you come to us eating 1200 calories a day.
  • Your body will not respond to a cut if you have not properly taken care of it before hand. This could take months or even years. Your body does AMAZING things on the daily. Appreciate it. It’s main priority is keeping you alive & guess what?

Your body gives two f*cks that you want to have abs & look good in a bikini. #REALtalk

I empathize with your frustrations. It took me years to work my calories up to true maintenance, 4 years to be exact. Took me even longer to heal my gut, manage triggers, and most importantly, step into my worth and cultivate a growth mindset.

My door is always open. Feel free to message, dm, or email. I would love to help you on your journey!

If you’re ready, start HERE! 🥰

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Every uplevel of life requires a different you: a guide to get there

You’re not going to get THERE, by doing what you did to get HERE. Every uplevel in life requires a different you. Stop shrinking yourself to fit places you’ve outgrown. 

These photos – just a couple of my seasons. I love them both & they both required a completely different woman.

If you’re gonna change – positive, upleveling change looks like:

  • Asking for what you want & being assertive in situations where you would’ve been silent
  • Not feeling bad or apologetic for asking for what you want, your needs, your dreams, your voice, your opinion, your authenticity, your space, your introvert, or your extrovert
  • Setting boundaries, having those conversations you don’t want to have
  • Acknowledging your deservingness & worth, opening yourself up to receive abundance, unapologetically requesting & accepting being paid for your time
  • Accepting help when offered, it’s not a sign of weakness
  • Allowing yourself to feel & be whatever feels intuitively right for you without worrying about labels or judgment. We matter simply because we exist
  • Celebrating every win, every joyous moment, receiving & giving acts of kindness & love
  • Cultivating self helping habits, routines, grace

Some of my favorite Jim Rohn quotes:

“Don’t say, ‘If I could, I would.’ Say, ‘If I can, I will.’”

“Don’t wish it was easier, wish you were better. Don’t wish for less problems, wish for more skills. Don’t wish for less challenge, wish for more wisdom.”

“If you are not willing to risk the unusual, you will have to settle for the ordinary.”

“Work harder on yourself than you do on your job.”

“You cannot change your destination overnight, but you can change your direction overnight.”

“You don’t get paid for the hour. You get paid for the value you bring to the hour.”

“Life and business is like the changing seasons. You cannot change the seasons, but you can change yourself. Therein lies the opportunity to live an extraordinary life–the opportunity to change yourself.”

I don’t know about you, but these lit me up today! Enjoy Loves oxox

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Life lessons and a simple guide to livin

Lover of words🙋‍♀️, blogger of all things 

life❤️🐈‍⬛💀🌻🪴🧳 

food 🥩🥃

& fitness🏋🏼‍♀️🏃🏼‍♀️🦾 — my Instagram & website quickly turned from a place I occasionally visited to a home 🏠💕I built & filled with memories, life lessons, & a family — all of you!

I wanted to take time this morning to simply thank all of you for being a part of my life & allowing me to add value to your life in anyway that you need.

In my bio, which I swear I have changed a million times as I evolved as a human, I added a quote that reads, “🤷‍♀️I f*ckd up a lot😄”

Guess what? I’ll continue to f*ck up a lot.

And you will too. It’s part of this journey called being human. 

We don’t evolve & grow without a PUSH.

Just like a plant pushing thru the soil 🌱🪴🌷

It takes rain & sunshine 🌧☀️ 

Y’all know I love lists of life lessons.

They fill the pages of all of our storybooks📖 

Scroll thru, reflect, & enjoy! Share with your fellow humans simply trying to do the best they can💞

Life Lessons I take with Me

By: Katie Kelly @lil_bit_of_fit

A different version of you exists in the minds of everyone who knows you. The only one that matters is the version you believe in your own mind.

The best decision I made was having all the hard conversations I didn’t want to have because those are the ones that change your life.

There’s a difference between feeling stuck & burned out. Feeling STUCK happens when you stop growing. It happens when you lose a feeling of purpose & you’re bogged down with too many tasks &/or energies of other people. Feeling BURNED OUT, you feel cognitively, emotionally, physically exhausted. Making it difficult to communicate, think, & work efficiently. LISTEN. If you’re feeling STUCK, try something new & chase whatever you’re passionate about. If you’re BURNED OUT, prioritize self-care & take a break, unapologetically.

Worry less if people like you & more about if you even like them.

Rejection is not as personal as it feels. Liking someone or being liked is more about compatibility than your worth. Stop choosing what isn’t choosing you. Read that again.

When dating, ask yourself if you would be friends with this person if you weren’t physically attracted to them. Do they make you a better person? Do they embody the person & life you desire? Be honest. This is a game changer. You are who you surround yourself with.

Stop ignoring red flags & patterns of behavior. Don’t think a mf wouldn’t do that to you, trust, a mf will def do that to you. 

Stop living your life thru a piece of glass you rub & hold in your hands. The NOW is all we have. The past doesn’t need you anymore. The future hinges on your NOW.

Your LOVE life is only one area of your life. Don’t forget to nurture the rest. The grass is greener where you water it. You attract the energy you put out. When you envision your desired life, what does it look like? Be specific & embody the person that lives that life.

You are not your relationship. You both are 2 unique, amazing individuals that have chosen to live a life together. There’s YOU, there’s THEM, & there’s your RELATIONSHIP. You must honor all 3. The “right” person will feel like freedom & home, your safe place & your biggest adventure.

Have a firm handshake. Look people in the eye. Be honest. Never give up on people, miracles happen every day. Don’t be afraid to accept help.

Choose your life partners wisely. From this one decision can stem 90% of your happiness & misery. Learn to release people with a loving heart. Some relationships are only meant to last a season. Learn from them.

You dictate your reactions & control the pen that writes the words which fills the pages of your storybook. Don’t like your story? Write a new chapter.

A smile & a kind word go a long way. And they’re free.

The most interesting person in the room is the one most interested. Ask questions. Listen. Be a relentless optimist. Give people a second chance, think twice before giving them a third.

Be bold and courageous, live a life authentic to you. You’ll regret more of the things you didn’t do than the things you did do. Asking for forgiveness is easier than permission. 😉

Remember the golden rule. Treat others better than they treated you. Remember the 10 Commandments. Remember people may not remember exactly what you said, or what you did, but they will remember how you made them feel.

Now go make every moment magic 🪄 

Oxox

  • Coach K
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Why you can’t live a BIG life always playing it small

I used to want to be the smallest girl in the room. Because thin meant she was the prettiest & worth being loved & admired.

Then I wanted to be BIG & small at the same time. I wanted to be BIG & STRONG & live a BIG life but I still wanted a small body.

Taking up less space may get you complements, it may change the way people see you, but it won’t change your worth or the relationship you have with yourself. 

How you see yourself at your core will not change simply because of your weight. That’s part of the work you have to put in.

Your worth is also not based upon you accomplishing everything on your to do list, or over eating, or looking good in an outfit, or having too many cocktails or none at all, or plain just not knowing where you are in life or where you’re going.⁣⁣

⁣⁣

The only way to throw those weights in the trash & rid yourself of feelings of being viewed as “less” is to cloak yourself with new, real truths & an entirely new narrative. ⁣

⁣⁣

I’ll leave you with words from @annelamott 👇🏻⁣

⁣

“What if you wake up some day, & you’re 65, or 75, & you never got your memoir or novel written, or you didn’t go swimming in those warm pools & oceans all those years because your thighs were jiggly & you had a nice big comfortable tummy; or you were just so strung out on perfectionism & people-pleasing that you forgot to have a big juicy creative life, of imagination & radical silliness & staring off into space like when you were a kid? It’s going to break your heart. Don’t let this happen.” — Anne Lamott⁣

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Go live that big juicy creative life, of imagination & radical silliness. ⁣

⁣

Stay thirsty

xoxo ⁣

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She told me she feels like she lost the spark and her relationship & this is what I said…

DM of the day, “I feel like I’ve lost the spark in my relationship. I dunno whether to stay, go, change myself or him. Maybe there’s a better one out there.”

I asked her, “Well how do you want to feel in your relationship?” — She didn’t know.

How bout we start there before we talk about anyone changing anyone else.

I’ll ask y’all something my mom asked me before, “Who do you want beside you on the beach when you’re old?”

I refer back to one of fav quotes, “Fall in love with someone who is both your safe place & your biggest adventure. — Bianca Sparacino

There is nothing about butterfly’s in that quote. And nothing about perfection. 

Because let me tell ya, in 38 years I’ve never once met a perfect man — or a perfect ME.

I’ve had a hard time letting people love me. 

I had a bad habit of pushing away healthy, stable love. And if I felt I was going to be hurt, or things got really f*cked up & hard, I’d emotionally distance & end things before I could get hurt.

I’ve learned letting someone love you doesn’t mean you’re weak, it means you’re deciding you deserve to be loved.

To the recovering avoidant like myself, it’s hard. It feels icky sometimes & requires a shxt ton of courage & vulnerability I can’t even find the words for.

My idea of love has changed as I’ve aged. I used to view it as a noun — it’s a verb. 

It’s something you choose, it takes conscious effort & work. It’s not magic fairy dust & an endless buffet of ribs (but that’s would be nice sign me up btw 🤚)

A hard lesson I’ve learned is bad timing doesn’t always mean you stop trying or believing in love.

Maybe you just need slow down, adjust your sails & wait until things are maybe a lil slightly less fxcked. 🤷🏼‍♀️😂

The grass is greener where you water it. Don’t forget to water yours first. 

Oxox