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!
One of the bravest things I ever did was own my eating disorder & hate for myself.
One of the bravest acts of faith in myself, as a person of worth that wasn’t attached to what I looked like or what I achieved, was getting rid of an old pair of Abercrombie jeans that I bought that were two sizes too small.
You can read about my gut healing & weight loss story here in this blog!
Because I told myself when I was skinny enough to fit into these jeans, that’s when I would be happy & worthy.
No one wants to be uncomfortable. Everyone wants to be brave but no one wants to be vulnerable.
Vulnerability is not knowing, but doing it anyways out of faith because your heart tells you to.
That’s true bravery & courage.
Being a true leader is being honest about yourself & your life & saying I’m 50 shades of f* led up & I love every bit of it & I’m here to share my story & be vulnerable to help others out there who are too afraid to live the truth of their own lives.
Choose courage over comfort. You cannot be a leader or a luminary without being vulnerable. You can’t have both.
Love & empathy get you through the shame shit storms.
You own your story. You write your pages. And by you sharing your life, authentically, you’re giving someone else hope to do the same.
That is being a leader.
I hope you enjoy this message & it meets you where you need ❤️
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
A conversation starter & something to think about: Mental Health & the Challenges Men Face.
Disclaimer: The following contains discussions of suicide & tough subjects that may be triggering
Balancing all of life’s demands–school, work, relationships, finances–can be stressful for anyone. And on top of our everyday challenges, going through certain transitions – losing a job, being a negative relationship, experiencing a break-up, questioning one’s identity, grieving a loved one, etc – could challenge any of us.
Had a DM from a gentleman expressing his mental struggles & the feeling he didn’t know who to turn to or how to express or cope without being seen as “less than a man.”
This conversation sparked the yearning for me to better understand the truth around this matter & why he was feeling this way.
As a woman, societal’s pressures & expectations are different. It’s a fact, it is what it is, this has been since the beginning of time🤷♀️
Here are some thoughts around research & content I discovered that helped open my eyes & I hope it opens your mind & heart as well.
As a reminder, you are in a unique position to notice warning signs that someone might be feeling more overwhelmed by stress, sadness & LIFE in general they feel is more than is manageable.
Be a kind human. Seek first to understand. Listen. Make someone feel understood & heard.
We need empathy, compassion, & kindness more than ever right now ! ❤️🫶
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Be who you wish you had grown up seeing in the mirror, the one you’ll proudly & affectionately look back on being, & the one savoring the process becoming them
It’s 5:55am this is likely & algorithmically the worst time to post
Alas, sometimes we just need to create when we have the mental real estate to do so.
We get so stuck in what’s next we don’t take enough pause to see how far we’ve come.
I cringed at my first stretch mark & belly roll. I bought the lotions & creams, I cursed the genetics that gave them to me. I hated food – it was the enemy. The thing that made me fat & “undesirable.”
That’s where we started.
Now? I feel nothing except gratitude for “flaws.” They did everything they were supposed to.
I was the girl who wore a T-shirt over her bathing suit for years both because I was ashamed of my body & overweight, & I was always in pain, bloated, struggling with gut issues — which made me a miserable person because that’s how I chose to react.
I empathize with anyone struggling with a dis-ease that makes them feel like a prisoner in their own body, that makes them feel lost & weird & less than & hopeless.
I have scars from surgery on my abdomen. I have a scar from a navel ring, which I got when I turned 18 because my parents told me I couldn’t
I have creases & cellulite & stretch marks on my tummy & thighs because my body is miraculous & adaptable.
I have belly rolls when I sit down just like you. I have tons of sunspots & freckles & wrinkles from days making memories in the sun.
I’ve survived cervical cancer, infertility, renal stones, eating disorders, obesity, chronic pain from #crohnsdisease , scoliosis & old injuries, broken bones, depression, childhood & relationship trauma, debt in so many more ways than money…
…it’s called life. And we have the power to control how we respond to things
Take your power back.
Oxox Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
I remember taking this picture & being scared shxtless. Because I was vulnerably showing my body & opening myself to criticism. (Emotional inflammation)…how emotional & energetic inflammation are holding you back!
I made a LOT of changes in my mid to late 30s. I am now 40 & feel Im the healthiest & happiest I’ve ever been.
Doesn’t mean I wasn’t kicked in the face a few times & f*cked up more than I wanna admit along the ride but the most important thing I can tell you is to learn the lessons!
People think they’re too old to change things and begin again. It’s never too late.
Once I made internal health my priority, emotional & physical inflammation all but disappeared.
It may look different than what your neighbor does or your favorite influencer does but you have to do what works for you.
Friendly reminder:
You’re never too old & it’s never too late to choose again. You have 1 body & 1 life — MAKE IT MATTER.
She told me, “Once I lose the weight I know I’ll find the right guy & the right job because I’ll be happier & more confident.”
I felt her emotion in my soul, that was me at one time, too.
I thought as long as I shrunk myself to the smallest version possible I would, then & only then, finally be happy in the depths of my disordered eating & abusive relationship with myself.
Somehow I convinced myself by controlling my body, I held the power.
Guess what? Life kicked me in the face repeatedly.
However, despite the painful experiences of sickness, mental/physical heaviness of being obese, pain of living with Crohn’s, failed relationship & everything in between – I gained awareness.
I learned about communication, humility, compassion, empathy, self love, pride, proper nourishment, fitness, mindset, purpose, & the true meaning of wealth & happines.
I had one job I hated so much I wanted to cry every morning. I resigned after 2 months because I was miserable. I felt like the biggest failure & fell into a depression.
I didn’t know my purpose or what the f*ck I was supposed to be doing with my life. I didn’t know how to become the best version of myself.
I dove head first into researching & learning from resources & mentors such as The Secret, Abraham Hicks, Lacy Phillips @tobemagnetic , Bob Proctor, Wayne Dyer, Napoleon Hill, Dr. Joe Dispenza & more!
I learned about how I was wired, to embrace & accept myself thru researching my enneagram, astrology, human design, & Myers Briggs.
I learned that the statement, “I’ll be happier when”… – was total bullsh*t.
So if you take anything from this post, please read these slides in their entirety. I promise you they will change your life!
9 Devastatingly Painful Experiences That Transformed My Life
1. Realizing I forced control & that following my heart was all that mattered.
It’s challenging to wrap your mind around getting quiet & doing less, doing what you love, & releasing the need to control or make sense of things are the secrets to having & experiencing everything we want. The Universe/God/Angels/Guides/whatever you believe give us exactly what we ask for & vibrate at. It just may not be in the form or ways that we anticipated. I found I was rejecting many of my manifestations & desires because they did not come to me in the people, places, things, & forms I THOUGHT they would come packaged as. Painfully humbling realization to say the least. I let my head control my decisions from what other people & society told me was “right” & “true.” Which I found were full of falsities, filters, facades, ill ego & were draining.
2. Realizing society lies & simply doing me unlocked the doors to manifesting.
I committed to learning & accepting more about myself, other people, & this world. Sources that opened my eyes: The teachings of Bob Proctor, The Secret, Lacy Phillips, Wayne Dyer, Abraham Hicks, Mike Dooley & his books Infinite Possibilities & Manifesting Change, & The Magic of Manifesting Series by Ryuu Shinohara. I now simply focus on feeling, allowing, & receiving whatever it is that I want in whatever form the Universe gives to me & feels right in my heart. I release questioning the who, what, why, & how. I know I can have whatever I want simply because I decide it is so which also takes action & intention. Release societies beliefs & rules on constructs on timelines, shoulds, love, work, relationships, wealth, health, money, success, etc. Live in the NOW. Your answers lie there.
3. Battling obesity & disordered eating.
By the time I was in the 7th grade, I weighed 160lbs at barely 5ft. My disordered eating & poor relationship with food & self started at the age of 8. I hated my thighs, my tummy, flabby back, & love handles.
I missed out on a lot of memories, parties, & wonderful experiences because I was that person who was too attached to their eating disorder, body dysmorphia, & f*cked up routine. My mental & physical health suffered. My relationships suffered.
Losing weight, finding a diet & lifestyle (carnivore & lifting) that worked for me, getting fit & strong helped me get a healthier body & boosted my confidence. It’s the reason I have success habits & a routine today to be my best self.
4. Realizing I create my reality.
I discovered 2 secrets that changed my life instantly:
belief systems
abundance mindset Work on the 2, & you’ll be an invincible force.
I discovered that negative belief systems created a negative life. And that wasn’t acceptable anymore.
Until I recognized negative patterns & changed my self-talk, I was constantly settling & walking around as a watered-down, half-assed version of myself. If your inner chatter is negative, how can you do something amazing on the outside?
Same with an abundance mindset — there is enough for all of us to thrive & be successful.
5. Quitting my job.
It’s hands down one of the scariest & best decisions I’ve ever made. I had a job I hated every single day. It was in a cath lab. I had anxiety, my health was suffering because of stress & I was miserable. My relationship at the time suffered too. They both were extremely toxic environments I knew I had to gtf out of.
This season led to some of the most painful & wonderful discoveries of my life – moving, making my own schedule, CrossFit & nutrition coaching, learning to leap with faith.
I cannot even think of going back to one traditional 9–5 job now & having somebody else control my life.
My standard of living has improved. I’m happier, have more time, & earn more. I learn new sh*t every day.
6. Going thru divorces & dates.
I can’t even begin to describe the feelings of failure & shame as an overachiever & people pleaser enduring not one but TWO divorces & numerous failed relationships.
I didn’t even know how to date after my first divorce at 27 years old. But with each year & each shade of relationship, I discovered more & more about myself, other people, love languages, & communication. That relationships were here for reasons, maybe only a season, a more extended period of time &/or everything in between & that was ok.
I learned what worked well for me, what didn’t, how to communicate more efficiently, how to be happy alone & mold into the human I am today.
I now experience life & people with joy & curiosity. I live by The Four Agreements & don’t take anything personally. I learned to release people with a loving heart.
7. Forgiving my past.
It’s messy to come from a life of trauma & bullying. It leads to a part of you being affected deep in your subconscious.
Even today, it pops up from time to time, but I’m able to navigate thru it successfully. It turned me into a people pleaser, enabler, & over achiever which made me feel I always had to me more than what I was or something different.
Huge piece of advice…forgive everyone who’s hurt you directly or indirectly — family, friends, strangers. Hate is poison. I’m free of worry, blame, anger, resentment, shame.
Thinking of this gives me peace & makes me feel I have more control over my life & confidence I can shape however I want to. Every day is magic!
8. Writing vulnerably online.
I started my IG over 10+ years ago simply sharing my fitness journey. Today, I write online to share all my life lessons & secrets about anything that might benefit someone out there.
It changed my life forever. It gave me a voice, confidence, purpose, mediums to be of service, a side business that I’m proud of & so much more!
“Giving is the secret of abundance.” — Sivananda
It’s also something I enjoy doing immensely, so I’m grateful every day that I get the opportunity to serve. There’s not a single day I haven’t written about it in gratitude.
It’s also wonderful reflection & therapy for me too. So thank you for allowing me to add value to your lives!
9. Practicing the power of love.
So let’s talk about the power of negativity. You look at a friend having fun & you feel jealous. You think you’re not as good & focus on what you do not have. That’s a sad way to live, you know? Instead, what if you use the power of love everywhere — starting with yourself? Give yourself love via affirmations & become an energy of love to spread everywhere else.
How can you love someone else when your own cup is empty? This is why so many relationships are hollow. Time & physicality do not determine the success of a relationship. Intimacy, openness, acceptance, & being able to evolve beside one another, do. Love starts from you, & only then can it reach others.
“Keep love in your heart. A life without it is like a sunless garden when the flowers are dead.”- Oscar Wilde
I appreciate all y’all who take the time for me too to read & hold space❤️
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
5 years ago, I wrote a journal entry about my ongoing struggle with Crohn’s disease, binge eating, unhealthy addiction to exercise, & poor body image.
I detailed longstanding struggle with my seemingly endless appetite & f*cked up addiction to stuffing huge amounts of food in my face, struggling with gut flares & drowning in a black cloud of self loathing & frustration.
I had no “cures” as of yet, but I was now out of the closet getting REAL with living in a “haunted house.”
Since writing that entry, I chose to turn that pain into something constructive. I created a community here simply sharing my life in hopes of helping others living a similar nightmare.
I wrote a super informative blog on my healing & carnivore story here that will answer the majority of your questions what I went through transitioning & how I healed via a meat based, “carnivore” lifestyle.
I’ve received hundreds of messages asking about the journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.
Living decades with these devils on my shoulders since the age of 8, I’ve learned a lot.
After going “carnivore” with diet & changing my perspective on health & fitness, I never binge & am healthier than ever at 40 years old & med free in remission. I want the same for you.
How did I crack the code? Brain dumped as many resources as I could in this blog for you.
First, I stopped looking outside myself for solutions, online & advice from friends, doctors, & latest fads. Instead, I decided to compassionately look inward & get curious on what life & fitness meant to me.
I started observing myself to understand my thoughts & actions.
I found without exception, I binged in response to 3 different situations that left me hungry physically & mentally:
When “restricting” & trying to eat like everyone else instead of ME
When avoiding an emotion or lacking purpose
When neglecting my own pleasure & needs
My priorities now are: Great food in the form of animal based nutrition — quality sleep & exercise — simple joy & inner peace.
I’ve learned to consider fitness a lifestyle I love, not a chore.
A CHAMPION means to be someone that loves the work of becoming one more than the idea of becoming one.
Hope these tips help you! Feel free to swipe, tag, save, & share any post of mine on IG freely! That’s all that I ask of you is to share anything that has helped you or will help someone else! What’s mine is yours!
***Disclaimer: This is in no way, shape, or form medical advice, I am simply sharing what has helped me***
You could have picked a bunch of other people to follow & allow influence into your lives, but you chose me. Thank you for giving me a platform & portals to share with you my thoughts, experiences, & life through my lens. Thank you for being my most incredible supporters & being part of my digital family. Cheers to many more years of health, happiness, abundance, community, & choosing to live life on our own terms!
I was talking with a client today about the things that were holding her back from her weight loss goals.
As we dove into the conversation, the common denominator was the people she was surrounding herself with. Her environment was toxic & not supportive.
Sometimes it’s the energetic & emotional weight that is actually holding you guys back. That takes doing the inner work, cutting cords, & most often spending time alone to center & find clarity.
I have personally learned that sometimes it’s helpful to have empathy for some people from afar & prioritize myself.
We tell others how to treat us. We give them our user manual, make sure you’re writing that user manual from your heart.
Healthy boundaries & clear expectations/intentions help build a solid foundation to successful relationships.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Imagine having one life to live, yet f*cking it up.
Yikes, right?!
I know a few things about starting over. I have done it more times than I want to admit including health problems with my Crohn’s disease, eating disorders, getting myself into debt, romantic & friendship break ups, including 2 divorces. Yup, Double Divo Club…carb toting member.
The main thing about starting over is that you are not starting from zero. It is impossible to do that, given that we are complex creatures with memory & experience.
The best way to start over is to reflect on goals, your memories & experiences, and think about what drives you, your purpose in life, your reason for living.
The change of life means changing your approach! Listening to older mentors helped me “start over” without being angry at myself.
Working out more & eating less wasn’t going to help me. Shrinking my body & punishing myself with restrictions & addictions weren’t going to help me, but changing my lifestyle & mindset to include the things that worked positively FOR ME, did.
I’m 40. Happiest, healthiest & most fit I’ve ever been & here’s how…
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
The past couple years have felt really different, this year especially.
I told myself this year was my year. It was the year of “F*ck yeses only & no lateral moves because lateral moves don’t mean a level UP.”
My bff sent me a TikTok about cake vs icing. How we think icing is always the most important end goal & oftentimes we miss out on how good & more important the cake may be.
Both are important but it’s truly about dose & ratios & what’s appropriate for you at the moment.
It’s like wanting shredded abs (icing) but missing the more important goal of a healthy, happy, body you love (cake).
Or it can be like wanting partnership (cake) but truly wanting & deserving that partnership that sets your soul on fire (icing).
I wanted to remind y’all of something really important when it comes to any kind of relationship…& that can mean dating or partnerships, friendships, work-spouse relationship, parent-child, & that is this: I want to invite you to be the cake & to let everyone else in your life be the icing on the perfect cake that is you.
🤷♀️If you don’t like cake, that’s fine. Sub in pie🥧 💁🏼♀️Honestly, really, I’m more steak 🥩 than cake, but be the steak doesn’t have the same ring to it so here we go with be the cake 🍰
We often enter into relationships & make decisions from our codependent & people-pleasing habits with the desire for other people or bad habits to fill a gaping hole in our hearts & our lives.
You are the cake to end all cakes, everyone else is a delightful addition to your life, not the main attraction.
Commit to cakeful (or steakful) living. When you live in a space of freedom, self love, & empowerment, you allow yourself to be the icing for someone else.
Honor the people who are your icing 🧁 & the space where you are the cake 🍰 (or steak 🥩) 😉
No matter what your profession or relationship status, effective communication is imperative.
I’ve worked in healthcare, sales & consulting, & as a nutritionist for almost 18 years. I’ve learned much from every experience & person I’ve met along the way. They’ve helped me not only learn more about myself, but others & in turn “get what I want.” Because let’s not bullsh*t ourselves, at the end of the day we want to get what WE want, right?!
I learned I needed to recognize & understand someone’s energy &/or read a room in order to better help & serve.
What most people don’t know is that when you change your energy & learn to communicate well, you change your life!
Your perceptions & energy are powered by your thoughts, emotions, experiences & how you see the world.
So if you want to feel happier in life, you need to communicate well, be present & assertive, raise your vibration, learn how to portray yourself in the way you desire to be interpreted — & vice versa with other people.
The 1st step of any change or observation is awareness. When you become aware of your own energy, then you can start to transform it. Moreover, raising your energy & self awareness will help you recognize that of others.
This is helpful in business, parenting, dating & relationships (platonic or romantic) because you’ll have a better idea of who & whose energy you want to be around & boundaries you need to put in place.
The power of observation is a necessary tool in learning how to read people. In these situations, nonverbal cues (posture, body language, clothing/hair, personal style, habitual behaviors, gestures, facial expressions) will give you more information than verbal or written cues.
And remember, while your interpretation of someone may or may not always be accurate, I’ve found when you’re solid in trusting yourself & observing WELL, your intuition is rarely wrong.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
