Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
I used to smash Bangs ⚡️ like it was my job. Coffees & energy drinks were temporary solutions. Which initially gives us some energy but after a while, we feel tired again. Let’s not forget the havoc it plays on our adrenals, inflammation, hormones, digestion, etc. 😔 Feelings of tiredness are so common that many times we just sit on the couch watching TV, unable to do anything else. It makes us feel like a watered down version of ourselves. We have everything. Modern man has everything: a computer, internet access, which gives him the opportunity to communicate with people around the world. A car to get to work faster, a gym membership, & plenty of food. We know everything. We all know that we need to watch less TV, eat less junk food, move more, & read more books. But we do nothing. Most will deny this. Try to remember the times when you bought brand-new sports equipment or a gym membership or vowed to start your diet on Monday. Did you? Why? Most often because of lack of energy, purpose, fulfillment, time management, & discipline 🤷♀️ So let’s promise ourselves positive change & continue to crush this week! Swipe, save & share: How I stopped being tired & started living by doing these 8 things brilliantly! Gimme an🦾 if you’re ready to make this your best life yet! oxox Coach K
You are where you are in life because you choose to be there. Face the truth.
On some level, you feel like you deserve to be where you’re at in life, even if you don’t like your life. I’ve been there.
If you’re getting paid “less than you’re worth,” it’s because you’re not getting paid less than you’re worth. If you agree to a certain wage, you literally accept that wage as what you’re worth.
If you keep people in your life who don’t treat you well, you’re keeping them there because you have low self-worth. After all, if your self-worth was high you wouldn’t allow people to treat you that way.
The secret to a sexy life? Well, it’s not exactly what I thought it would be. It’s actually in doing the “unsexy” the majority of the time.
You see I figured out that “life” truly happens in the interlude & inbetweens.
I don’t know about y’all, but the last 4 years of my life have been UNREAL.
I went from being broke af, single af, sick af, lonely af, lost af to abundant af, healthy af, happy af, to married af, to divorced & single af again & everything in between!
That’s only a percentage of the roller coaster ride that strangers I meet & write for find delight in listening to.
I found by walking the line of structure & spontaneity, that THAT in between was the secret sauce to finding the sexy life.
For me, the only way to facilitate such sweet serendipity was to keep leveling myself up in life — unlocking access to richer experiences, better health, & deeper people. That meant cultivating upleveling habits, environments, mindset, & goals.
So, if you’re puffing cig after cig before getting drunk at the local bar every night the only “serendipity” you might unlock is a clumsy, dumpster fire make-out sesh with someone with more baggage than a trash truck & a hangover the next day.
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
A sobering & reflective conversation… Emotion is energy in motion. Dieting is an emotional problem, it’s more about behavior than food. Nothing happens if nothing moves. So I ask you, “Where is your emotion driving you?” Hard truths & guidelines to help you push the restart button for the last time. 🔖 Do you refuse to rest? Refuse to give up addictions? Refuse to reverse diet & STOP chronically dieting? Do you refuse to simply put in the work it requires to change your body, health, & life? Y’all, basically what you’re saying here is, “I want this, but I don’t it bad enough to do what is required to achieve it.” Biggies: “I can’t cut back on workouts.” (even though they’re stressing my body out even more which is actually hindering progress) “I can’t give up my coffee/bangs/etc.” (even though my cortisol is jacked up thru the roof & I can’t sleep at night) “I can’t give up sweets & snacking at night.” (even though they’re causing inflammation, gut problems, high glucose, fat gain, & more cravings) “I can’t reverse diet because I’ll gain weight.” (even though you’ve been eating less than a toddler for 20+ yrs & still don’t have the health or body you want) Sound familiar? I share these things because I love y’all and I’ve made all the same mistakes as you! It’s Sunday night, let’s freaking rock this week! Here are some tips to help, take what you need! Oxox Coach “your biggest cheerleader” K 📣
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
