Category: Personal Development

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What old facebook memories taught me about adulting & aging gracefully

Cringe worthy.

Like, “Dear Baby Jesus, did I really put that out in the world?” SMDH

My old social media posts, ESPECIALLY those on Facebook often make me wanna hide underneath a rock. On the other hand, some make me smile, some laugh, some wonder if I even had a brain or any sense of style. Those you see & you’re like, “WTF was I wearing &/or WTF was I thinking dating that person?!”

Come on, laugh, let the WTF’s flow! Judgment free zone!

As I’ve aged & became more comfortable & in love with myself, I realized they are also clues & puzzle pieces to the way I absorbed the world, evolved, & learned to eventually (hopefully), more successfully navigate as an adult.

Don’t know bout ch’all but I still feel like I’m a kid. I remember when I thought 30 was old & by 40 all the fun sh*t was over.

Hell I’m just gettin started!

I don’t consume much social media nowadays as compared to when I’d scroll endlessly without INTENT. Key word – Intent.

I use it more for content creation & connection. It is easy to get sucked into the rabbit hole. Be careful to not place your worth in your profiles. I enjoy using mine as an educational tool & expressive extension of my personality, but I choose not to use it as a barometer of my worth, existence, or social resume.

The other day tho, up popped a FB memory that went back 16 years to when I was married, unhappy, confused af, an addict to food, alcohol, & toting around a sh*tty midset, “shoulding” all over myself. 

It read, “Fck this adulting, bout to get fckedddd up!”

Welp, glad my use of sentence enhancers haven’t changed.

But instead of feeling shameful, this 39 year old human felt such a sense of pride & gratitude. Pride for how much I’ve grown & gratitude for this space in life, in time – with all of you!

I know y’all relate to this too. Just wanted to check in with ya in hopes you’re also sittin in this space of awareness, love, & acceptance instead of shame, sadness, & regret.

Laugh y’all! Life is meant to be lived in JOY! No ragrets.

Anyone wanna share your “walls of shame?”

Oxox Coach K

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Full body workout routine plus the top tips that helped me lose the most weight

Q: I only have 2-3 days to work out a week? Any tips on workouts I can do? And what changes helped you lose the most weight? ➡️Swipe, save, tag & share!⁣
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Here’s a very basic but solid full body program example if you’re planning on resistance training & working out 2-3 d/wk.⁣
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You don’t need to make training overly complicated nor do you have to excessively do cardio & HIIT. Stick to walking & basic movements focusing on getting stronger with each of them.⁣
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Most of us want to save time & get in & out of the gym as quick as possible without sacrificing workout efficacy.⁣
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I put 2 exercises back to back to make 3 simple super sets. Aim to do each super set for 4 sets of 8-12 reps – slowly with good form. ⁣
Form always 1st before adding more weight to prevent injury.⁣
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Take 1-2 minute rest between sets in order to ensure adequate recovery.⁣
I know this is the hardest part for some of you, including myself. It’s hard to beat the crossfitter out of you when you’re focusing on bodybuilding. 😂 🏋🏼‍♀️⁣
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Gradually increase weights each week. If you’re consistent, you can switch up your workout after 4-6 weeks. ⁣
No one says you have to switch up your workout if this is working for you either. Go your own way as with everything in Food, Fitness, & Life. ⁣


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If you’re looking for a step by step plan to lose weight, actually keep it off, & improve gut issues &/or emotional issues with food, apply for a consultation in the link in my IG bio. ⁣
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Can’t afford coaching?⁣
I created a 354 page guide that will teach you anything you need to know about meat, macros, & getting the body you deserve❤️ Also in the link in my bio👩🏼‍💻📲⁣ link here

Oxox Coach K

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Sunday ponderings and the intimacy of being alone

The intimacy of being by yourself isn’t intimacy most can grasp or understand. The silence & how your energy isn’t affected by anything else is a sense of peace & freedom like no other. 

Embracing who you are when no one is looking & not worrying about what other people think of you. I realized actually how much I loved myself, how I’m my own best friend via swimming in the intimacy of being by myself. 

And that has allowed me a happiness, sense of joy & openness to receive as well as give on a level I never thought it was possible. #sundaymorningview #sundayponderings

Cheers to the final day of my 4, 12 hour shifts in a row. Dear baby Jesus I see light at the end of the tunnel 🙏 💀 ⚡️ 

I wanna hear your Sunday ponderings below. I know some of these you guys will relate to. I hope you laugh. 

Laughter is the best medicine ❤️ but most of all I hope it gets you thinking & appreciating your journey & the person you are becoming!👇

  • I Love a fun Texter. Like throw some GIFs in there. You can never have too many emojis. Sprinkle a lil video or audio messages every now & then. But don’t blow up my phone all day. Instant anxiety for the responder in me.
  • Life hack. If you use your weekends building the life & the person you want you won’t have to spend your weekends trying to escape reality.
  • Whatever you are not changing you are choosing. Read that again.
  • Are you making the decision because it’s what you truly want or because you fear something else? Maybe even something better? But the fear of the unknown is outweighing what your gut & heart are trying to tell you.
  • Don’t let loneliness make you reconnect with toxic people. You wouldn’t drink poison just because you’re thirsty.
  • Delete, unfollow, block, unfriend, erase, & disconnect from anyone & anything that robs you of your peace, love, & happiness.  On social media & in real life. You don’t need to be around people & things not on your level & don’t appreciate your value.
  • It’s not your job to fix & detox people. It is your job to detox the part of you that relates to the toxicity & what needs fixed. 
  • If you’re going thru hell keep going because why would you want to stop there?

Love y’all & wishing you the happiest of Sundays! Oxoxo Coach K

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When life is too much and passing by too quickly this is what you need to do

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.

I wanna check in with y’all too. How are you doing

Oxox Coach K #saturdaymorningview 

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How sleep affects your entire life! Do you know your sleep chronotype?

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🦁
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I came across @thesleepdoctor years ago! There are 4 genetic chronotypes that describe sleep patterns.

IG LINK HERE TO SAVE POST FOR A REFERENCE

These Chronotypes affect your metabolism, productivity, creativity, & most of all your energetic, mental + physical health.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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).⁣
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Follow the link: https://thepowerofwhenquiz.com/
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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! ⁣⠀⠀⠀

Would LOVE to know, what best describes you?👇

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The people who are comfortable being alone will never waste your time with dating games

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. 

I want to be calm in love. 

I want to be confident in love. 

I wanna define love. 

I want to be happy in love.  

I want to be understood in love. 

My safe space & biggest adventure.

Feels like freedom & home.

Likes long walks down the meat aisle. 😁🥩

#relationshipgoals ❤️

Random Full Moon 🌕 Monday night journaling.

Enjoy!

Oxox Coach K

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A reminder on being dogmatic about your diet

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❤️

Oxox

Coach K

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The biggest question asked this week and your answer: what is your daily food & fitness routine?

  1. The fact I match my coffee cup is making my OCD so happy right now. 
  2. 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!
Fyi! Special flash sale on the complete guide to meat & macros here!

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.⁣

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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.⁣

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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. ⁣

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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. ⁣

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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. ⁣

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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. ⁣

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I mapped out my new daily routine here + workout structures, swipe away. ⁣

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I also created a PDF version with clickable links & clickable images to take you to the appropriate information. @swanwick @goultima @nuethix_formulations @emrtekinc @amazon 

Link to guides in IG bio as well!⁣

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As always, hope this helps you create a routine of your own!!⁣

⁣PS you can purchase your copy of the workout guide here: This Workout Guide + Free access to the Lilbitoffit’s 100 page Guide to Optimizing Food & Fitness 

**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

IG @lil_bit_of_fit

Oxox⁣

Coach K⁣

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Why your body never changes and what to do instead

Listen, I belonged to the “I’m working my azz off (literally) club why am I not seeing results?” for decades.⁣ 

Weekends were always excuses, social time was always an excuse, i’ve been good all week so I deserve this…it’s easy to make excuses. 

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Happy swiping. Do any of these sound familiar to you?⁣

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Triggered much?⁣

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Good. Our triggers tell us where we need to heal & change.⁣

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The majority of the questions asked this week were centered around not seeing body change or fat loss despite cutting food.

Most of the time they come down to these things that you don’t want to hear. 

If you keep doing what you’ve always done you will always get the same result. Remember that. ⁣

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I tell you guys these things with love.⁣

You’re worth the change.⁣

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Oxox Coach K⁣

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You can take the girl out of the honkeytonk but you can’t take the honkeytonk out of the girl

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! ✨🐮🌱❤️✨