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!
I scrolled past a post on Pinterest that read “Put yourself at the top of your to-do list & watch how everything falls into place.”
I realized the past month I was not living this. I realized I was working wayyyy too much. Which isn’t anything new. 👀 🤦♀️
But I was almost in tears the other day. I had a conversation with myself. I said, “Katie you are abundant & rich in so many ways but you are really f*cking poor in time. How do you truly want to live & what do you need to remove?”
Freedom & time are everything to me.
I found myself frustrated, getting angry at things I wouldn’t normally get angry about.
But I’m also grateful for this contrast for showing me what I enjoy & what I don’t like about my current situation.
That’s where I find my answers, I learn everything the hard way.😂
I resigned from the VA last week. After a few months, it was way too much on my plate, I didn’t have the time they deserved, & frustrating me more than making me happy.
— That’s when I know I have to cut cords.
Is it just me or does it feel like life is on super speed? Like where da fugg did the past 3 years go?
I realize I am working the majority of my days…either in radiology, content creation, client calls, coaching, business odds & ends, interviews, podcasts, videos, etc…
You know those notifications your phone sends about Screen Time 👀 well mine pretty much says b*tch do you ever not work?
I’m super happy right now with life y’all.
I realized today I don’t have any complaints & I don’t have anything in my life that I know I can’t change.
I just let life unfold. I don’t complicate things anymore. Especially things like relationships (or lack of 😄) & controlling my body.
If life has been passing by quickly & a bit much for you too, here’s your permission to chill & cut the cords you need to cut.
You don’t always have to be a human doing, don’t forget to be a human simply being.
You can’t open doors to people & opportunities if you don’t leave space in your life & schedule to receive.
Good morning America 🇺🇸🐮☕️🐈⬛ and all my friends from across the globe!🌎❤️
Ya girl slept almost 9 hours & didn’t get up until 815! Holy sh*t Pete & I actually had good lighting for a decent picture☀️😄
I can’t stress enough how important sleep is. As someone with Crohn’s disease I’ve noticed over the years sleep is the number one factor that affects the way I feel throughout the day AND my ability to achieve specific body goals including fat loss.
It affects my gut flares, digestion, performance in the gym, cravings, hunger, & my ability to give fcks about things I really need to get fcks about.🤷♀️
— And it makes me a much nicer human 👀
As far as how I manage sleep: I shoot for an average of 7 solid hours of sleep a night. I’m typically asleep by 845ish PM.
On workdays I get up at 4 AM, Im at the gym training by 5 AM, at work by 6:45am. Work 7am-7pm.
Did you know there are #SleepChronotypes ? I AM A LION🦁 I came across @thesleepdoctor years ago! There are 4 genetic chronotypes that describe sleep patterns.
These Chronotypes affect your metabolism, productivity, creativity, & most of all your energetic, mental + physical health.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some people are genetically wired:⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉To sleep half awake & alert, light sleepers, have a low sleep drive.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 To be morning oriented driven optimists with a medium sleep drive. True morning person – wake up & shine.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Prefer a solar based sleep schedule, awake with the sunrise, wind down with the sunset, have a high sleep drive.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 To be night oriented people with a medium sleep drive. They get a second wind after sunset & want to complete projects and/or have a creative rush.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ It helped me not only understand myself but also how to schedule my day to better serve my health, happiness, AND as a result👉increase my success in life!
He has a 3 minute quiz to see if you are a lion (morning bird), bear (sun up to sun down rhythm, most common), wolf (night owl) or a dolphin (who are all over the place as far as sleep needs). Follow the link: https://thepowerofwhenquiz.com/ Also posted a YouTube, link in stories & highlights under podcasts/YouTube’s. Scroll to the end.
Book recommendation in highlights under books. All on IG, link here too!
It will be a game changer for your health. Remember knowledge + APPLICATION is power.
We need to equip ourselves with information about OUR bodies, so we can thrive! ⠀⠀⠀
I saw a post today by @wittyidiot that I felt in my soul. I know I’m not the only one out there that absolutely thrives being alone the majority of the time.
And I really hope you guys are your own best friend, you really should be.
So hear me out, you’ll appreciate this.
He said: “The people who are comfortable being alone will never waste your time with dating games. All business, zero bullshit. If they’re special, you’ll know and you’ll know you’re special too because they choose to spend time with you over their favorite person, themself.
It’s the last place we want to be. We’re basically interviewing you to replace ourself as our new best friend and we really don’t want to give up that position but we are also intrigued that there is more out there than the echoing cacophony of our own bullshit in our heads.”
✊Preach it brother.
I am at the stage where I don’t simply want to be crazy in love.
How bout we start our week off with a laugh? (& #MeatBars of course) Then somethin I wanna remind y’all, especially our newbie “carnivores” out there.
Saw a meme this mornin that said somethin like:
How to be an adult:
pay your bills
Don’t do meth
Eat bacon (I’ll add beef 🥩😉)
😂
Seriously tho…
I’d also like to add “- Go your own way” to this list.
Had some people flip their sh*t that I included rice cakes on my list of how to build a meat-based meal on last nights post.
“Well won’t that spike your insulin???? We’re not supposed to eat those!!!” They said.
Y’ALL…it all comes down to what you metabolize & absorb properly, what you digest efficiently, the quantity, your emotional relationship with that food, what food combos you pair that food with, the application of why you’re choosing to consume that food & when – I could go on & on.
A lotttttta stuff right?!
Numerous factors come into play when it comes to what kind of food, diet, & workouts are right for you.
The same thing with trying to figure out your career path or love life or purpose, etc – we are all going to be different!
Also, if you’re not digesting fat properly you’re also going to have a hard time controlling & stabilizing your blood sugar most likely. Carbs are not the enemy here. It comes down to body function & your relationship with foods.
ANY food or substance you put into your mouth (let’s keep it clean here 😆) are going to stimulate some kind of body function reaction & response. Protein & fat both raise blood glucose to varying degrees.
If you can’t break down food to absorb & utilize the nutrients like fats, proteins, vitamins, minerals, etc. you will experience sub optimal health & struggle with body goals.
Food preferences will be different for all of us. Life is way too short to be dogmatic about anything in life especially love, food & fitness.
So let’s not over complicate things, be overly sensitive, & take everything so personally that we allow the silliest things to cut like a knife & make a wound that doesn’t need to be there.
Trust the journey of your life & you will gradually outgrow what you thought you should do. You’ll outgrow what you thought you couldn’t live without & fall in love with what you truly needed & what was meant to be❤️
The fact I match my coffee cup is making my OCD so happy right now.
Most common question yesterday from y’all was about my daily routine & workouts so I’m gonna post the helpful infographics to give y’all ideas for the week!
There’s a LOTTA newbies round here, welcome! Bookmark these, save them as a reference as you wish.
If you’re lost on your path to success, go back to where it all began & start fresh.
You asked me how I figured out my routine, & it came from decades of making all the mistakes. My routine also changes with my learning & seasons.
When I began this Instagram years ago I used it as an outlet for myself & an inlet for others to join in my life journey. An honest & real depiction through the most incredible rollercoaster ride I will ever be on.
Success, whatever your definition, won’t come easy. Habits & routines constantly evolve through your life. But there will be life truths that always ring true to bring you back to the ground where your roots were planted.
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.
4.) The most important relationship you have is with yourself.
5.) The beauty is in the mess.
6.) Rich is in the eye of the beholder.
7.) 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. Remember if you can’t love the reflection in the mirror with tummy rolls you’re not ready to love the reflection with a six pack. Appreciate your seasons.
I mapped out my new daily routine here + workout structures, swipe away.
I also created a PDF version with clickable links & clickable images to take you to the appropriate information. @swanwick @goultima @nuethix_formulations @emrtekinc @amazon
**If you guys need to use other methods of payment, feel free to email me or reach out via Instagram and I will get you fixed up ! Email: katieokelly2@gmail.com
Nothin like a 1st calf heifer bringin life into this world unassisted!
Video cred to my dad @bryankelly8261 I was like holy sh*t, dad posted a video on Instagram!
As my 👼🏻🙏Papaw, Jerome W. would say, “Good worker.”
To quote one of my favorite movies, “You can take the girl outta the Honkytonk, but you can’t take the Honkytonk outta the girl,” -Sweet Home Alabama
You know those places.
Those places your heart is the happiest & at peace.
For those of you who may not know I basically WAS raised in a barn. Kelly Farms has been in the family name for almost 160 years.
My first love was agriculture & cattle, it’s all I ever knew growing up. 10 years in 4-H, 4 in the FFA, president of my chapters, top of my livestock & crop judging teams.
I was raised by the toughest & hardest working parents & we were raised right. We knew what the 10 Commandments were & the golden rule & we respected our elders. I am beyond grateful. Unfortunately the world today is very different.
Not a day goes by I am not thankful for the parents & life that taught me the value of hard work.
That taught me to experience the circle of life, appreciation for the land & livestock, the feeling of running your hand thru the hair of your new 4-H calf & the feel of pride & the velvety purple champion banner after putting in blood, sweat, time, & tears.
That taught me knowledge + application was power➡️education was a priority but you still needed common sense & real life sh*t skills, too.
That showed me unconditional love, how to be resilient & disciplined, & still teach me life lessons today.
My daddy taught me to let my roots run deep & mama taught me to let my heart have wings! ✨🐮🌱❤️✨
There hasn’t been a day of my life where I haven’t needed to read a quote, poem, affirmation, or beautiful words from a talented creator to express how I feel, give me a hug, punch me in the gut, break my heart, or put it back together.
Ya know what I mean?
Swipe for a couple of my favorites today, & this is one of my favorite pics taken of me.
I told a friend goin thru a break up I understood that hopeless pit feeling. I said, “I hope you find love, but most importantly, I hope you love yourself more to be strong enough to walk away from what love isn’t & find peace in the realization that you are already love everyday.”
— I needed to take my own advice.
In my 20s/early 30s I made plenty of bad decisions after my 1st divorce at 27.
Plenty of fast & furious acquaintances, some more longer-term, they all aided in growth (some more enjoyable than others 😂)
Hxll, let’s be honest, some I don’t even remember. It’s like that person you put in your phone as “Joe Bumble” or “Dude from Texas” 😆📲
I talked about this in therapy. My therapist said it’s because when I was younger I didn’t believe I was worthy of love I desired.
Which is why I picked men that were not on my level, & to be frank, EASY for me. 🤦🏼♀️fxck me.
She said now I’m “selective & guarded”because I’m actually afraid I might find someone & be forced to choose between my happiness & freedom of autonomy & that person.
I’m afraid to make the same mistakes like being a people pleaser & losing myself. Losing the beautiful life I’ve created.
One of the major reasons I struggled with singleness when I was young was because I didn’t have a life that I truly enjoyed. Sure, I had stuff that I did because I had to (school, work, farm chores) & a few friends to hang out with, but there was so much down time where I was alone with my thoughts.
And in that down time, I wasn’t nurturing myself. I was still searching for someone to build a home in.
Unfortunately, with women, there is so much emphasis put on being “picked” that most of us focus the majority of our energy on that, controlling our bodies, & not enough on creating a bomb a$$ life for ourselves.
Ladies, stop being the hopeless romantic woman who tends to do the bare minimum when it comes to life because y’all are waitin for your prince charming to come sweep you off your feet.
Build your own life 1st, THEN find someone just as BombDiggity as you to build a life with. And that may be for a season, it may be for a lifetime. Define your relationships however you want.
I encourage all the single women & men reading this to begin to create a life that YOU live (while in your singleness). The right man or woman who comes along will just ADD to the enjoyment…but they won’t be the creator of it.
I’ve reached this “weird” stage in my life where I simply want the people around me to be happy & feel good about themselves – same for me. I’ve spent the majority of my life wanting people to think that I’m special.
Aging isn’t all that bad y’all. I feel I’ve fully embraced the phrases, “With age comes wisdom” & “Like a fine wine.” My 20 year old self would never be able to give less f*cks about things like what others think of her or be ok with telling someone to f*ck off that needed to be told to f*ck off without batting an eye. Ya know what I mean? 🤷♀️ 💁🏼♀️You?! I’ve never understood how people fear getting older. Guess it’s a combo of being stuck in the past & FOMO? Perhaps the most reflective & effective exercise I’ve developed as I’ve aged is paying attention to the little words & phrases I’ve either heard or said that light people up. A simple smile, phrase, or kind word can change your day! Y’all know I preach the power of thoughts & words, why not use them for good? So I wrote down a few of my favorites to share today. These phrases aren’t designed to help you get laid (…or maybe they will? 🤔 I dunno…you’re welcome?!😜) or manipulate someone from a negative place. They are simply a collection of phrases I know I love to hear. They make people smile. They make me smile.
“You are amazing!”
“I believe in you!”
“I was thinking about you.”
“I appreciate you.”
“I value your opinion.”
“That means a lot coming from you.”
“Thank you.”
“I miss you!.”
“I admire __ about you.”
“I love your energy!”
“I saw this & it reminded me of you.”
“Thank you for being such a wonderful human.”
“This world is a better place simply because you’re in it.” As a kicker: 4 words that have changed my life & may be something you need to hear today too… “Be kind to yourself.” 🥰 …and heck, let’s add “Don’t be a d*ck.” in there too. 🙃😄 oxox Sorta Sweet, Sorta Beth Dutton Coach K
“I embrace uncertainty and uncomfortable life situations with courage. I face new experiences with my mind and heart wide open. I choose growth and expansion with roots that run deep & a heart with great wings.”
Home Sweet Home
The roads less traveled lead you to some of the most important places you’re meant to be.
Had a chat with a follower this morning and she said she just felt lost and asked how I found my way to my present day life. She asked what it was like growing up as a Farmer’s daughter.
I’ve posted about this before. This mornin I glanced at the number of followers I had, 25K. Holy crap. It’s exciting & terrifying at the same time.
Y’all are my digital family & I realize the last time I talked about this that was about 15,000 followers ago…
…and I felt the sense of humility, awe, & honor wash over me.
A lot of people over my 39 yrs have asked me:
“So what was it like growing up as a farmer’s daughter?” and “How did you get here?”
Never in a million years did I ever dream so many people would give a shit as to what I had to say or felt.
Walmart & hand me down born y’all. Raised on Spam, bologna & cheese, baby. 🥪
Humble beginnings🙏🏻🇺🇸 & if you ask me how to prepare tofu or fake meat I’m gonna tell you to throw it in the trash.
Eat your BEEF.
If you’re new here, I’m not one to sugarcoat, literally or metaphorically, so if you’re lookin for a watered down PC version of a girl who simply poses in her underwear & posts nothin but a inspirational quote without grit, purpose & somethin to say behind what she shares…go somewhere else.
And if you don’t like what you see on my feed or what my followers support, bless your heart, go somewhere else.
It’s hard to sum up completely to do it justice on the impact of the roads less traveled in my life but here goes…
Being raised on a beef cattle & crop farm in small town USA, Indiana, is one of my favorite things in the world. It’s the dirt, literally, I grew my life on.
Not only are my parents my heros, my teachers, my protectors, & my role models — they are my best friends & easily the hardest working people I’ve ever met in my life.
Doesn’t mean we’ve always seen eye to eye, doesn’t mean I haven’t gotten my a$$ kicked a time or 2 (or 10 😂). I always know I have a forever home to go back to.
And that doesn’t always mean a piece of land but the people. My family & friends that would become family are where my home is.
My dad & mom taught me 2 of the coolest jobs in the world — a farmer & what it means to be a caretaker.
I don’t think you fully realize as a kid the impact & importance of growing up rural, provided for but not rich in terms of money by any means, & being a caretaker of people, animals, & the land.
Now, thinkin back when other kids at school talked about what their parents did — doctors, lawyers, business people (all great professions, no disrespect) — how incredible is it that I got to say my parents help feed the world?
Pretty fxckin awesome if I don’t say so myself.
From early mornins & late nights workin cattle, to vacations being whatever cattle show we were going to, I was taught always be the hardest worker in the room & your character & integrity are everything — nothin has shaped my life & personality more.
Things I learned:
work 1st, play 2nd, family is everything
don’t leave the gate open. Ever. But learn to live like someone left the gate open
strength is everything. Physically, mentally, emotionally.
just when you think they won’t do you like that, a mf will def do you like that. Be honest & keep your integrity.
if you can handle weaning calves with your family, you can do anything.
how to cook, clean, drive, & do your laundry by the age of 10
the circle of life & being tough
keep your skin thick & immunity high, rub some dirt on it
importance of seasons
the feel of rubbin your fingers through a calf’s hair & the soft feel of holding a purple champion banner after working your a$$ off
you’re never too good to pray or better than anyone else
nothin tastes better than an ice cold crown and Coke, cheap pizza, & home grown meats after a hard days work sitting on a show box or tailgate, dirty af, with your people
Hats off to all my fellow farm people & livestock people, you’re the best in the world!
The second half of her question, how I got here?
My first job ever was working on the family farm.
My second was working as a lab assistant in an animal science lab at Purdue University where I graduated magna cum laude with a bachelors of science degree.
My third job was a vet tech.
My fourth was a well-paying job with a pharmaceutical company after landing a competitive internship.
I hated it.
I was making good money but I was miserable. It was cut throat, money & number driven, & I felt like I wasn’t helping anyone.
I felt lost.
After swallowing my pride & many tears later, I made the decision my happiness was worth more than a paycheck.
I went back to doing what I loved, which was healthcare — went back to working as a vet tech. And for anyone who has worked in this field, you know we don’t do it for the paycheck or benefits. We do it for love.
I married a farmer young at 22 (divorced at 27). Self employed, we needed insurance & benefits. So being the martyr & people pleaser I was — I made another sacrifice & got a job as a phlebotomist in patient access at a local hospital.
Turned out to be one of the best decisions of my life. I met my second love — healthcare, for my first will always & forever be agriculture.
I’ve worked in healthcare now for 16 years, it’s been full of struggles, numerous jobs, healthcare facilities, positions, learning new skills, a lot of tears & a lot of time aboard the hot mess express — with my health, personal life, relationships, my addictions, disordered eating, shitty mindset syndrome, debt, & trying to figure out what the fugg my purpose was.
I then fell in love with CrossFit & nutrition in my early 30’s & the rest was history.
I now balance my personal business as a blogger/nutritionist/coach along with being a radiographer, the best career in the world & I love it.
Guess what? I’m still getting my shit together! 😂 It’s a forever process because we never stay the same, we’re always evolving.
You only fail if you stay stagnant & fail to learn the lessons.
If you have a goal & are pulled to something bigger than yourself, if you have something you really really want — GO FOR IT!
I was once told, “You will never make it without me.”
Deuces✌🏻 I think I’m doin all right 😉
No obstacle will stay in your path if you have the strength to find the solution to go around it & an appreciation of your story along the way.
The roads less traveled lead you to some of the most important places you’re meant to be.❤️
