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!
What’s my favorite position… CEO. (Ma girl @laurenconrad ) (Ps. I don’t wear many T-shirts but this is one of my favorites I bought last year from @amandaradke It fit this post perfectly 😉) Holy smokes…I found this entry below on my notes page in my phone from 2018. It brought back every painful emotion at that point in my life & it also made me really fxcking proud of myself. I’ll share it openly with you & maybe it can give you the hope you need today or however it resonates…
December 30, 2018 ✍🏼 :
“What’s my favorite position… -CEO, mf’s (Borrowed from ma girl @laurenconrad ) The age old question😆 We’ll keep it PG13. You’ll never be CEO of your life until you own it & start acting like it. Does this mean perfection? – absolutely not, but EFFORT, YES. -You wanna lose weight? Invest a coach, make a plan, act. -You want a better relationship? Put forth the effort to nurture that relationship. Especially the one with yourself. -You want a different career? Get clarity on what sets your soul on fire & seek it. Open yourself up to receive. 2018, I don’t know about chy’all but I don’t know whether to say thank you or🖕🏻you. But you know what, the sweet spot is found in the middle. To say this year was a roller coaster doesn’t do it justice. Highs & lows like the ocean tide. ▪️Rebranded into an amazing new business ▪️Traveled the US & met so many beautiful people & new friends ▪️ Changed jobs for what seems a bagillion times ▪️ Another failed relationship 🤷♀️ ▪️ My health tanked, spent the whole year building a new me from the inside out ▪️ My car was repoed. But I now have payed her off NOW! ❤️🚗 ▪️ Invested in a business coach, learned tough love & more about the bullshxt lies I tell myself ▪️ Aching broken heart 💔 ▪️ Weight & energy up & down & all around ▪️ And then, I found myself again Sounds familiar? We’re all the same. The best part of this year was genuinely making connections with so many beautiful humans all over the world. From the bottom of my heart thank you for blessing my life y’all! Love people. Be unapologetic about who you truly are & openly accepting of others. Your network is truly your net worth. Remember, what they think of you will never cut you a check. And you are far richer & able in so many ways other than money. Cheers ☕️🥂 What did you learn from 2018?” Now think back to 2018 & let that sink in. Are you still feeding yourself bullshxt sandwiches?
I’ve said it before, your daily habits, everything you consume, & who you surround yourself dictate how your life turns out. I posted this quote on my instagram stories this mornin:
The first few hours of your day are the most important. The first thing I do after waking is give gratitude to the Universe for allowing me to live another day.
I give gratitude to every slice of heaven & cup of joy no matter how small or trivial they may seem. Things like a warm summer morning, my cat Pete happy to see that I’m up, my beloved cup of coffee, the opportunity to workout, health & simply moving my body, a safe place to live, etc. These are privileges not everyone has & we have people fighting for us & giving up their lives so that we may have these privileges & freedom. #America
You can either start your day with junk (negative social media, distracting apps, processed food, negative self talk) or you can start your day with nourishment (reading, gratitude, movement, journaling, brain dumping, positive connection).
Throwback baby! Ahhhhh the lessons we learn. With age comes wisdom.
Which one do you think will set your day up for success?
Today’s world is weird & challenging. It’s not like it was even 2 years ago.
Mark Manson nailed it too, “Cell phones are the new cigarettes.” We are a world of people seeking instant gratification, temporary fulfillment, & always lookin for the next fix.
None of us are immune, but some of us are more self aware.
If you don’t purposely carve time out every day to progress & improve, you will get lost in the black hole of our increasingly “busy” lives.
I love this quote by Professor Harold Hill, “You pile up enough tomorrow’s, & you’ll find you’re left with nothing but a lot of empty yesterday’s.”
My secret, it’s really quite simple: success habits👇🏻
1.) Wake Up
2.) Get in your Game Zone
3.) Move
4.) Eat Right
5.) Get Ready
6.) Find your Inspiration
7.) Visualize your Perfect Day
8.) Do One Thing to Move You Forward
✅ WAKE UP
Guys you have to make sleep a nonnegotiable. (7+ hrs) Sleep is as important as food, water, & exercise. You can google all the benefits. This post & the rest of this blog is absolutely worthless if you don’t make sleep, self care, & recovery a priority.
✅GET IN YOUR GAME ZONE
Gratitude is everything. You must manage your mindset to facilitate clarity & abundance. It’s like your “Luck 🍀Fuel.” I don’t think I need to say it again but I will 😆 👉🏻thoughts become things! Gratitude has been called the mother of all virtues.
But first coffee…and brain dumping 🙂
Pete is always happy to see his momma! Grateful for this littler ornery companion of mine!
✅MOVE
The most successful people in this world exercise in the morning. It also has been found to generate inspiration & clarity, not to mention the physical benefits. You know we all out here wantin to look good naked. We are vain, holistic creatures. Look good, feel good, do good. If you don’t take care of your body, every other aspect of your life will suffer.
I make sure to sleep 6-8 solid hours, yes that requires going to bed super freaking early but my life depends on it. I workout at 5am before my 12hr shifts at work. No excuses. You are either a DOer or a DONTer.
✅EAT RIGHT
Focus on protein & healthy fats as the center of your meals. Whole, natural, nourishing foods over processed. You eat like a trashcan you become the trashcan. Eat ENOUGH food. Food is also a privilege, don’t make chasing a smaller version of yourself you hobby. Your body is a machine, you have to fuel a machine with the right fuel. Food is not a treat, a reward, or something you need to earn – it is literally what you are made of. I don’t know about you but I don’t wanna be full of shxt 🤷♀️😆
Embody the person you want to be. If you want to be a successful, impactful person — present yourself as one. What you wear, what you consume, how you carry yourself — all matter.
“Watch your thoughts, they become words; Watch your words, they become actions; Watch your actions, they become habits; Watch your habits, they become character; Watch your character, for it becomes your destiny.”
✅FIND INSPIRATION
We’re all different, what inspires one may not inspire you.
I read, “Ordinary people seek entertainment. Extraordinary people seek education and learning.”
Listen to podcasts, read, invest in events, masterminds, & coaches, watch YouTube‘s that make you want to be a better person. Seek people & portals that put you in the zone to perform at your highest.
✅VISUALIZE YOUR PERFECT DAY
You should be writing down your goals & intentions, no matter how small. To do lists & brain dumping are wonderful tools. You should also have a list of your core values which serve as a roadmap for all of your actions & decisions. Mine below.
Achieving your goals are inevitable if you follow a simple system & implement the right habits. Also goes back to thoughts become things. If you visualize and tell yourself everything is going wrong, you’re right.
✅ DO ONE THING TO MOVE FORWARD
I’ve had people say, “Well I’m just not as good as you so I can’t do x.” No, no one is better than the other some are more self-aware & more disciplined. I used to feel shame when people would tell me I was like a machine. I felt like a freak. Then I realized my will power & discipline are unwavering — that’s my superpower. They can be yours too. Will power is like a muscle. If you want it to grow, you have to execute. Do one thing that moves the needle forward every single day, whatever context you choose. It could be a body goal, a career goal, or a relationship goal.
In closing, let me remind you, YOU CAN DO HARD THINGS! 👏🏼
During therapy, she said, “I don’t feel you really have social anxiety & neither do you, I feel, & as self-aware as you are, you feel, you’re surrounded by the wrong people & always seeking truth. Why stay in circles you’ve grown out of? You already know the truth you’re seeking.”
Fxck me. She right. Does this every time.🙄🤔🤦🏼♀️😄
I keep it real with y’all. I don’t just post health & “fitnessey” stuff. Yes, y’all need to learn that content too, but the meat 🥩 (lol always makes me giggle 😆) of what you need work on is self healing, self love, self awareness, & bluntly put – owning your shxt.
🔆The biggest pillars my clients & I work on.
That’s truly how you get what you want – the abundance, love, happiness, body we all dream of.
So, let me share some of my real life lessons that may just help you…
💡 The entire time you may think it’s you but what it really is is the people & environment you surround yourself is toxic & misaligned. Be choosy who you let in your circle.
💡 I will never go thru another stage of life depending on someone to take care of me, validate my worth, have to tell a man/friend/etc – how to treat me.
💡 I do not need to explain my beliefs, definitions, & choices on diet, relationships, religion, politics, or what I choose to do with my body.
💡 Never be embarrassed or ashamed of your current situation. Most people in this world are covering up the same situations with filters & fake smiles.
💡 Choose people who understand, don’t judge, & lovingly allow you to be yourself. Those people feel like sunshine, gravitate to the energy givers.
💡 Relationships truly meant for you should come easily & feel like freedom & home. Any one you have to keep secret, force, chase, change or censor yourself – is most likely one that will end & teach you a hard lesson.
💡 The best decision I ever made was to promise myself I would have the hard conversations I didn’t want to have because those are the ones that matter. I decided hiding my words was hiding me, & they may just be the words someone else needs to here to change their life. Your message & voice matter.
How do you know you’ve found the truth to what you’re seeking?
You get to the point where you feel like your life depends on constantly research, studying, & seeking. When we’re in school, often times it does, our life trajectory depends on our studies.
As we age I feel we more study & seek truth about life, our purpose, & who we are in general. We try to make sense of it all. I can tell you I’ve been doing this constantly my entire life.
So the question has been asked, “How do you know when you found the truth to what you’re seeking?”
👉🏻The way you know you’ve found the truth is the truth that you’re seeking is the residence of who you’ve become.
It feels like home.
It’s easy.
It flows like water.
You’ll hear me say be like water, you have to learn to flow like water throughout life.
The problem is for many of us growing up we are taught the truths of all the other people & society. We’re told we have to blend & fit into all the truths. Which then feels heavy, puts many of us into a box or forces us to feel we have to slap a label on our diets, our relationships, & about who we are as humans.
Like we have to fit in a file cabinet in exactly just the right spot or we’re tainted & to be thrown in the trash.
Blend with the loudest most powerful & most authentic truths.
💡Ask yourself, “What if it does work out exactly how I imagined, or greater?”
How bout we end on that note & entertain that thought?! 🌈
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? 😆
🚨 Warning another long one 🙂 ✍🏼 🚨 ⬇️
Had a fabulous evening at the @Indystatefair yesterday! Felt like a kid again & it brought back so many memories. (Photo dump & some 4H & #stockshowlife throwbacks 📸) full post on Instagram http://www.instagram.com/lil_bit_of_fit
The county & state fairs where the highlights of my summers! For those of you still getting to know me, I was raised on a beef cattle farm in small town, McCordsville, Indiana.
Our Farm has been in the Kelly Family for over 160 years. I was a 10 yr 4H member & President, 4 yr FFA member & president, & graduated with a bachelors in Science from @lifeatpurdue
Another fun fact: I’m a @purduedgs alumna💖⚓️
Working with our show cattle was my life, my heart & I miss it❤️ It was also a lot of hard work.
Reflecting, you know what else was? 2020😆
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?! Ha. 🙄😑
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, 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 #meatbars
Y’all are welcome🙃🥩♨️❤️
One thing I learned the last 2 yrs 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 (my 2nd).
This doesn’t trigger me anymore. I tell y’all this stuff about me because I want y’all out there who think people’s lives on the Internet are perfect because their pictures are “pretty” -they are not.
I do not have my shi*t together nor do I know where I’m going. I know what I like & don’t like 🤷♀️ I just do the best I can just like you guys.
Some would be devastated by these so called “failures” or “flaws.” However, I choose to be a relentless optimist, I am SO GRATEFUL for every sweet & sour drop of experience I gained thru these chapters of my life.
No ragrets , no what if’s🙏 Not one bit.
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.)
It is important to begin with thinking how I want to FEEL in 12 months time to move the needle forward.
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 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 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 💕
This morning I read a post by @the.holistic.psychologist that said, “Not everyone wants to get better + & that’s ok. Some people have an identity tied to sickness. Others fear true wellness because it is the unknown + the unknown is unpredictable.”
Ooof. Felt that one in my soul. How about you?
A quote I live by, “At the end of our life, our questions are very simple: Did I live fully? Did I love well?” – Jack Kornfield
Maaaaaaaan have I loved 😆
Have I always loved well, however? No.
I’ve worked in healthcare for 16 years, a health coach for 6, had I can’t even count how many “failed” (I put this in quotes because it’s only a failure if you failed to learn the lessons 😉) romantic relationships & fizzed out friendships where this statement was applicable at some point.
A big lesson I learned, you can’t fully support &/or love a person for where you want them to be — you have to meet them where they are now.
No matter what type of relationship we’re talkin about. You can’t discount yourself based upon someone else’s potential. You only have the experience right now.
I don’t care if you’re a coach, doctor, married, divorced, partnered, a friend or family relationship — you can’t wish someone well, they HAVE to do the work & want to do/get better.
I braindumped.
What can I teach you guys today that I wished I had known decades ago? And I’m still learning right along with y’all…
Here goes…
How to Love Yourself AND Love the People in Your Life:
1.) Always be honest no matter how bad it hurts.
2.) The true mark of expansion, self love, peace, & evolvement is recognizing someone else’s happiness is your happiness even if that means making a hard decision & lovingly letting them go.
3.) Tell people how brilliant & able they are. Sometimes they don’t see it for themselves. Kindness is always cool. Remember the Golden Rule✨
4.) It is possible to love someone but not be in love with them. You determine what kind of relationship you want, be HONEST.
5.) Be authentic. Give others the gift of the real you & a real relationship. Don’t people please + change yourself for any kind of relationship. It will always come back & bite you in the a$$.
6.) Listen more than you talk. People want to be seen, heard, loved, supported, & appreciated. And remember, the most interesting person in the room is the person who is the most interested. Ask questions.
7.) Be giving, but never sacrifice or compromise your integrity or authenticity. Boundaries change lives for the better. Strengthen yours.
8.) Always live by your values. Thoughts become things. What you focus on, you attract. Your habits & people you surround yourself make you. Choose wisely.
I’ve been re-reading the book, The Vortex. Incredible life changing gems in this one. I’ll highlight a few:
— You can get to where you want to be from whereever you are — but you must stop spending so much time noticing & talking about what you do not like about where you are.
— Be a more selective sifter, and make a list of the positive things you are living & the qualities of people you love to surround yourself with.
— Look forward to where you want to be & spend no time complaining about where you are. The responsive Universe makes no distinction between the thoughts you think about your current reality & what you think as you dream of your improved life. You are creating by virtue of what you are thinking about.
— Your sense of who you really are pulses so powerfully within you that you must always continue to reach for satisfying relationships, because you understand, at very deep levels, the potential for joy contained in relationships with others.
— Once you decide that your happiness depends on the intentions, beliefs, or behaviors of no other, but only upon your own alignment — over which you have complete control — then your relationships will not only no longer be uncomfortable, but they will be deeply satisfying.
Now, put these gems 💎 in your front pocket & go out & LOVE somebody today, especially YOURSELF!
“You’re just too big to be a cheerleader, hon.” -cheerleading coach, middle school
“Pretty girls are in the front, you fit better in the back.” -a mom, childhood birthday party pictures
“Well, you’re just not polished enough.” -recruiter, job fair in college
“I’m sorry I cheated, I like you, it’s just, she was prettier.”
-someone not even worth mentioning here🖕🏻
Naturally I’d be lying if a part of me didn’t want to tell these people of past chapters of my life they can sxck it. 🙅🏼♀️🤣 but I’ll take the high road🌈 & use it to help y’all if you’ve ever struggled when someone has devalued you.
People will teach you how to love well by hurting you. They will teach you how to love yourself by not loving you back. Life will teach you evolution & growth thru pain & stagnation. Pay attention to the wisdom the Universe is trying to teach you. Gold is found sifting thru gravel & diamonds are created under pressure.
Hxll, crispy airfryer meat bars were discovered by me being late to work & literally throwin the shizzle my nizzle in the airfryer basket. Now we can’t live without them! 😆♨️❤️
In these situations I should have not taken these statements as a reflection of my worth, simply moved on, & not allowed a single encounter to take up so much energy in my heart & taint decades of my being with negativity & shame.
I’m not sharing this for pity, I’m sharing this because I talk to a lot of you who are still choking & drowning on past trauma/shame which are transpiring into every facet of your lives from your relationships to your body to your careers.
This world is made up of a plethora of different people with different priorities with different life situations all 50 shades of fxcked up.
You’re not alone, the difference is how you react to what life throws at you.
People who have broken my spirit have actually led me to having more empathy, more self worth & appreciation for who I am, & the desire to reach out to all of you because I have felt what a lack of human acknowledgment & compassion can do to a person.
Know that your feelings have a real place, & this life can be so much more beautiful & grander if we let love & optimism fully into our hearts.
Age (like weight) is JUST a number. Whether you’re 18, 21, 35 or 60. At school, we’re kinda forced to study certain things, pushed into a seemingly “normal” routine/timeline. (College, marriage, kids, jobs, diets, etc) Don’t worry if you’ve done things differently or, if you’ve followed that path & don’t really know what to do with your life yet.
I have friends (& myself) who were married at 22 & divorced (some divorced twice). I have others who have been together since high school & are happily married with kids.
I have friends who are 35 & beyond still single & traveling, or friends who are 25 & have the “white picket fence.” Others are married to their careers.
It’s cliche but you don’t have to ‘find yourself’ & figure out what works for you like it’s a finish line. It’s about enjoying the NOW & the journey of your evolvement.
Trust me, you’ll be a helluva lot happier when you stop giving a shxt so much about tryna figure it out & fit into a box or camp.
Aging is a privilege. Just like all those wrinkles, stretch marks, sunspots, & “flaws” you have. That means you’ve lived!!!!
Can’t fuggin WAIT for my 40’s, every year it gets better! My birthday is next Friday BTW, I’m knockin 40’s door, I’ll be 39! Almost to cougar status.🐆 😂
👉🏻Don’t compare yourself.
We choose to share certain things on social media & people don’t know the half of it. You cannot judge 1 chapter of your life to someone elses. There’s always someone in a better & worse situation than you. Just do you.
👉🏻Rainy days make flowers & rainbows.
The world is both bad & good, its called contrast. It’s important to spread kindness & love where you can. Sprinkle it everywhere. Smiles are free. You have the power to make someones day, use your power! Don’t. Be. A. Dick. (🤔Unless it’s the kind of D you want. Lol. I had to. 😂)
👉🏻You’re doing FABULOUS.
In case noone told you today. Every day you have the opportunity to begin again & write another page.
“You is kind. You is smart. You is important.”
Kathryn Stockett, The Help
One of my favorite movies of all time. WATCH IT.
So there we have it.
If you needed this today, I hope it helped. As always, I love hearing y’all’s feedback and advice for others on Instagram!
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:
✅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!
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 💕
