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!
There’s someone right now living & loving their life with less than you. They are living & loving their life the same weight, body size, body fat, relationship status, health condition, job, financial status & more, as you. External factors aren’t what make you unhappy, you do. It’s the perception of life & the thoughts in your head. You aren’t your thoughts but you do choose to listen to them. No more, “I’ll be happy when…” Cheat codes I wished I had learned earlier. Which one do you resonate most with? Happy Saturday family! I love you! Oxox Coach K
👉I used to have a post it on my mirror that read “Nothing tastes as good as skinny feels”. That’s bullshxt. Nothing tastes, as good as feeling, strong & happy, which has nothing to do with a number on the scale.
♥️I’ve never been so excited to see the scale go up because I know I’m gaining muscle. ❤️I’ve never been so excited to see my baby traps coming back. ♥️I’ve never been so excited to finally feel myself again honestly probably for the 1st time since pre C word(I won’t say it) 2020. So if you feel like you’ve been lost, too, give it time you’ll find your way back again. I simply focused on doing things that brought me joy without question. 👉 I got 8 hours of sleep last night. I still woke up at 4 AM. Yes, that meant I crashed before 8 PM. The people in my life know if they text me & I don’t respond back it’s because I’m shamelessly asleep. Don’t worry I’ll text your🍑 at 4 AM when I get up. 😂 👉I remember the days where I hated waking up in the morning because I hated the life I was living. I felt nothing in my life was fulfilling – not my fitness routine & body, not my relationship, not my job, it just felt like I was there swimming in a pool of mediocrity & complacency. Now, I can’t wait to wake up. The love that I have for myself & my life is kind of embarrassing when I think about it. And I don’t care. I’ve worked hard to feel this way & craft a life that satisfies my soul. I can only wish the same feeling for y’all which is why I share vulnerably in hopes of helping at least one person. Dudes, I get so tired of social media some days. Being completely honest, a lot of days. Although, I love all of you, there are days I yearn for that peaceful pre-social media era. It’s taken me 40 years to evolve & not give a shxt. Here’s what you need to know… ☀️Not everything that is in season blooms the same way. Some of us are late bloomers.👋 ☀️Lost & found are from the same box. ☀️Don’t put old energy into new containers. ☀️”Life is what happens when you’re busy making other plans.” – John Lennon. Savor life. Create your own heaven on Earth. 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, 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
We see you googling, “Why is my life f*cked up.” 😂
If you have ever asked yourself, “Why is my life f*cked up?” this entry is for you.
It’s like that meme:
THERAPIST: what do we say to people who want to get to know us?
ME: welcome to the shit show.
THERAPIST: NO.
Life provides an infinite supply of inspiration & lessons should you choose to see them. I started a few years back as part of my therapy writing them down in the moment, without a filter, without questioning them.
Some of these will inspire, some may bore you & some will piss you off 🤷♀️
And that’s ok, because I’m not here to be the most popular, the most successful, the most beautiful, the most perfect, the most intelligent, the most anything for that matter.
I’m here to challenge, to provoke thought, to invoke feeling, to challenge you AND to help us all wake the f*ck up, define our own reality, take up space, find our voice & do something f*cking amazing with it!!!
5 years ago, I wrote a journal entry about my ongoing struggle with binge eating & unhealthy addiction to exercise.
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 created a community here simply sharing my life in hopes of helping others living a similar nightmare. I’ve received dozens of messages asking about my journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.
Living 3 decades with these devils on my shoulders, I’ve learned much about these demons that used to haunt me.
After going “carnivore” with my diet & changing my perspective on health & fitness, I never binge & am healthier than ever at 40 years old. I want the same for you.
How did I crack the code?
Well, 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 why I behaved. 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 & peace.
I don’t categorize dieting & working out as a daily must-do activity anymore. I’ve learned to consider lifestyle a choice 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.
Strong gave me the life I thought skinny would.
me
Be the woman who wakes up with purpose, shows up, & takes up space with intent.
Even when you reach the age where your heated seats are more about easing muscle pain than heating you up 😝😂📛
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
ia XXS Rafaela top, XS petite basic pants (I’m 5’1, 105lbs)
I responded to a dm from a woman telling me she felt lost in life. This is what I said…
“The sexiest thing in the world is someone who’s sure about you. And it’s not always about other people, it may oftentimes be yourself. Which is the most important relationship.
For me, I want a love & life & fitness so fiery passionate & fulfilling it gives me a 3rd degree burn. THAT is the feeling I seek in every experience.
I want a love & life & fitness so decadent it tastes like freedom & home.
Connections where you don’t have to say a word but you feel all the feels so deep like you had an entire conversation under the stars where only you & that other person exist.
I want a life that forces me to grow, one that is so far from vanilla & ordinary that it ruins me in the best way possible.
I owe it to myself to not live in fear.
To love as many things as possible.
And to never settle for anything that makes me feel that I can’t be myself.
Like that love you can feed all your gritty secrets to & they’ll still be there in the morning, staring at you like you’re the finest meal they’ve ever seen after starving 100 deaths.”
Took me a minute to put those emotions into words, but I think she got the hint 😉🔥
The healing process is all peaks & valleys.
For me, it has been like the tallest mountains & the deepest oceans.
I actually get uncomfortable now in the in-betweens. Straight roads make me nervous.
40 yrs of life have taught me so much. We can grow in great moments but we grow extraordinarily greater in the trenches.
XXS Rafaela top, XS petite basic pants (I’m 5’1, 105lbs)
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 great thing about the fact you’re reading this is that it means you were probably born in the 70s or 80s. So you have a thick skin.
You can be told you’re at fault without taking it personally. It’s like your parents saying, “Quit yer cryin or I’ll give ya somethin to cry about!” I can still hear it.
This is important, because I have to tell you, if you are like me, you were or still are doing all sorts of dumb sh*t that needs to change if you’re feelin bad — overweight, stressed to the titties, tired-looking, demotivated, physically weak & grumpy.
Still reading?
I knew you would be. You’re my people!
I’m 40, born in 1982, & freely admit to having developed all sorts of dumb, counter-productive habits in my teens, 20s & 30s that affected my health, body shape & wellbeing as I approached 40.
The fact I looked puffy & felt like sh*t had less to do with: Genetics Not having time Other people The weight on the scale or jean size Work And really had everything to do with me just not taking care of myself, following what I thought I should be doing as far as diets & workouts, & building healthier lifestyle habits.
I consistently chose to let others & outside factors control my life, which ironically made life harder as I approached 40.
I won’t sugar coat it (literally), if your health & body shape aren’t great, it’s mostly your fault to a larger degree.
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
What if there was a gateway drug that could give you happiness? That could give you focus, discipline, confidence & fulfillment?
What if it guaranteed a life of greater significance, stamina, impact, & success while alleviating depression, stress, & anxiety?
Would you take it?
Wanna know what it is?
This ‘gateway drug’ …is FITNESS.
Fitness isn’t just about the physical. It’s about the mental, physical, & energetic transformation of creating & embracing an evolutionary journey for LIFE.
What fitness really teaches you…
If you’ve followed me for years, you’ve witnessed I’ve been all shapes & sizes. And if you’re new, I cannot wait to get to know you!
I been thru 50 shades of healing, strong af, thiccc af, shredded af, & f*cked up & everything in between.
Struggled like all of you.
And I’m honesty getting emotional writing this, thinking, having spent so much of my energy nitpicking the “perfect” set of macros or training routine. Not going out or dating because I felt less than or I was over my calorie allotment that day.
It’s about finding that perfect blend of balance.
Fitness 100% taught me that I CAN do the hard things👇
➡️It taught me how to stay committed-not just by what I looked like in the mirror, but by keeping promises I made to myself.
➡️It taught me discipline. Getting workouts in, hitting macros, eating whole nourishing foods & not crap.
➡️It taught me the value of hardwork & that I can do anything I put my mind to.
➡️It taught me seasons, how to work with my body, self care, time & energy management.
It’s hard to find something that will teach you how to f*cking finish something more than that.
As creatures on this earth, we either find comfort in not trying or comfort in the extreme. It’s difficult to find comfort in the balance.
I firmly believe pressure creates diamonds, & the challenges endured mentally & physically through fitness have helped reveal my highest self.
Go find your highest self❤️
That’s your gateway drug.
What has fitness taught you?
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
Garyvee got it right: The biggest poison in us – regret.
But I feel it’s super-tricky.
Regret is not an immediate consequence of your actions. You do or don’t do something today, & MAYBE you’ll end up regretting it years later. I feel it’s problematic because it prevents learning from the feedback of your own life.
To live a regretless life, to me, you have to learn from other people’s lives as much as your own.
An example from my storybook, I had the wrong perception of productivity. It’s something I still struggle with.
I always thought that to be productive, I needed to do & achieve something constantly. If I wasn’t working on SOMETHING, I must not be working hard enough.
This led to much self-imposed stress, criticism, self sabotage, & anxiety. Plus, I wasted time & energy addressing burnout.
I later learned from the book “Deep Work” by Cal Newport that productivity doesn’t mean “doing.” It means less mental clutter that automatically translates into quality actions & habits.
As an experiment, I started deleting my to-dos that I didn’t like or necessarily have “to-do” to eliminate mental chaos.
The major benefit I gained from my not-to-do list: increased clarity & mental stability by reducing guilt & overwhelm.
It also improved my connections with clients, coworkers, friends, & family because it prevented me from making empty promises & over commitments.
In a nutshell, I saved time, freedom, energy, inner peace, & creativity — the most treasured resources.
The “Not-to-do” Life rules for massive success i wish i followed earlier
What would you add to your list?
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, 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
“Are you ALWAYS this positive?” – I’m asked this question on the reg. “Absolutely, I’m a relentless optimist.” I reply.
Had a guy one time say he thought I was actually being fake via text until he met me in person because he had never met a woman so consistently happy & genuinely positive.
Which is sad & realistically true more times than not.
I haven’t always been this way however. It’s been a skill that I’ve had to sharpen just like fitness & personal development.
I’ve found having an innate sense of optimism has been helpful in every facet of my life from fitness, relationships, & professionally. It’s helped me deal practically with challenges & enjoy life more, no matter what’s going on.
Most of all, it fuels faith, inner peace, mental fortitude, & self love which all remain the antidotes to fear, despair, ego, & sickness.
Optimism is a mindset — a way of seeing things, a different perspective about life & the world. It’s based on the belief that the outcomes of the things we do & experiences we have will generally be positive.
Life’s challenges & “failures or mistakes” are simply seen as lessons & experiences to help us grow & become better.
Studies indicate that having a more optimistic mindset can reduce stress & promote mental & physical health benefits. That’s true — as long as difficult feelings are not stifled or masked with alcohol, substances, excess spending, sleeping around, food & the like.
It’s possible to learn habits that can shift even a stubborn mindset. And even a small change, turned into a habit, can radically improve your life.
Here’s how I’ve been able to transform my mindset & body & wake up to a life I’m extremely grateful for!
7 Habits of Naturally Optimistic & FIT People
Would love to hear your thoughts & experiences too!
Hoosier farm girl & Purdue University grad, Katie is a multifaceted human!
She’s a nutritionist, radiologic technologist, motivational speaker & writer, brand growth consultant, & connectionhttp://www.instagram.com/lil_bit_of_fit maker working with individuals, businesses, organizations, & executives. She specializes in mental health, IBS/IBD conditions, sports nutrition, disordered eating & how to organize/optimize life for better health, increased wealth, & happiness! Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life! You can find her on the gram at http://www.instagram.com/lil_bit_of_fit
If you’d have said that at 40 I’d be fitter, healthier & more attractive than my 25-year-old self, I’d have laughed in your face. (Then secretly hoped you knew something about my destiny than I did.)
Optimistic me likes to hang on to any glimmer of hope, while gullible me will believe anything that you tell me if it’s going to make me feel good. Yet the bizarre thing is, it’s true, along with many of my fellow 40-somethings who are refusing to attach themselves to the notion of what 40 should look like.
Not one to pigeon-hole an age or say what’s right or wrong, but in my 20s I had already decided that once I hit 40 I’d be old af. Lackluster weekends would consist of goin to Lowes & cartin kids around only to complain about my 9-5 every day (thank you Jesus my life is far from that description & perfectly imperfect in it’s own right).
I think back to how I was behaving at 25 & I realize I am one of those late bloomers. I’m totally ok with it, now, but thought there was something wrong with me because I hadn’t lived a traditional “timeline” by old school society’s standards. I felt a failure for decades going thru 2 divorces, living with extensive gut issues & a shitty relationship with food & body image.
There’s always a catalyst to a radical lifestyle change & I suspect that the end of my marriages were mine. Both times I had to rediscover myself & learn to live again. I grew the most in my last relationship & it was full of more good experiences than bad. I understand many people aren’t as fortunate to say they were able to lovingly go thru a conscious uncoupling. I’m extremely grateful to have had the opportunity to spend a season of my life with an incredible man, still evolving & trying to be better just like me. We were simply victims of life & poor timing. Still great friends to this day.
At 40 I have no hesitation in admitting my age or my mistakes. One thing I’ve learned which comes with age, aside from a lil wisdom & a chunk of hindsight, is the confidence to not give a shit what others think of you. It’s freeing, you should try it.
Believing in yourself is your most potent weapon & defense mechanism — guard it well! If you believe & have complete confidence in your body, mind, now, & future, there’s no need to ever think about your age again.
Sharing some shiz I’ve learned along the way, enjoy!
Make the most of every day, & love it! Age is just a number that most pay far too much attention to.
You have 2 ages:
Chronological Age — your actual time alive
Biological Age — how you look & feel The choice is yours: You can go with the clock OR you can choose the body & mind option, keeping yourself fresh af.
Hoosier farm girl & Purdue University grad, Katie is a multifaceted human!
She’s a nutritionist, radiologic technologist, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives. She specializes in mental health, IBS/IBD conditions, sports nutrition, disordered eating & how to organize/optimize life for better health, increased wealth, & happiness! Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life! You can find her on the gram at http://www.instagram.com/lil_bit_of_fit
