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 lived over 3 decades of my life scared shxtless. Embarrassed of my messy, scarcity driven life.
Scared to rip off labels I told myself dictated my worth. Like being: an athlete, overweight & skinny, x-ray tech, nutrition & sales consultant, pharmaceutical sales rep, dudes, the list goes on & on.
We hold onto emotions when going thru traumatic experiences. The trauma I encountered as a child & younger adult held me back from incredible experiences & opportunities – stifled my potential.
I see that now & I want y’all to learn from my mistakes.
The trauma of running from debt & the fear of poverty. Embarrassed to ask for help or tell anyone I was living out of my office & eating at the hotel across the road for food.
The trauma of failed relationships which prevented me from dating, asking for what I wanted, & settling.
The trauma of kids making fun of me as a child. Being told I was too big to be a cheerleader, too fat to run track, & not pretty enough to stand out.
The trauma of being told I would “never make it without him” & I wasn’t “smart enough to support myself on my own.”
A scarcity mentality caused me to believe: making money was hard I always had to trade my time for money I couldn’t eat out or make memories with friends because I was afraid I would get fat or I wouldn’t have anything to eat & people would judge me because of my Crohn’s I was overworked & made no space in my schedule for fun, adventure, love, dating – all the things that make life worth living.
I’ve made a lot of mistakes in my life, so if you feel like you’ve are a failure, I’m here to tell you it’s OK.
You’re doing more than OK. The question is, are you able to flip the script, change your priorities & learn your lesson?
When we use what has happened to us & it creates a lightbulb moment for another person – that is you living your purpose. It’s one of the best feelings in the world.
Nothing is wrong with you & your story matters. So what are you telling yourself?
Character is judged when things are going wrong. It’s easy to be your best self when things are going right but the person who is able to flip the script & extract the sunshine from the rain is the one who wins.
Be an athlete of life. Tomorrow is never promised.
Oxox Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
When I started my fitness journey my goal was to lose as much weight as possible on the scale. I had no idea what body recomposition meant. Got down to 105lbs by basically starving myself & doing cardio all the time. I’ve been all shapes & sizes & learned immensely throughout my journey by making mistakes. Know that the body you desire may take years to build & develop, mine has taken nearly a decade. I was shocked at a check up for insurance 10+ years ago when they told me my body fat was 25% at 105lbs. Huge wake up call! I was #skinnyfat (Photo left) I went carnivore 3 years ago, took a higher fat approach at 1st, gained weight (15lbs) my body fat was higher at almost ~26%. I switched to a higher protein/moderate fat approach & that is truly when my body changed to the lean physique you see today. (Photo right) You can make your diet cyclical. You don’t have to follow a higher protein approach or low carb forever, just make sure however you’re eating aligns with your body goal. People freak out & think just because they’re not in high levels of ketosis they’re not gonna be able to lose body fat. I was never in a high level of ketosis & I still managed to lose 20lbs. Took an inbody scan & my body fat is around 16% which I realize is pretty low for a female. (I’m being transparent not asking for criticism)
This is the lowest my body fat has ever been, the most food I’ve crushed, & the best I’ve felt. No matter what diet camp you belong to, if you’re gonna crush 2 habits a day please make them be SLEEP & eating enough protein Swipe for tips & #carnivorediet FAQ’s that helped me lose weight.
I hope these help you however you need! I also have a 354 page Meat & Macros guide. Link here to get yours!
Take time to count your blessings, we always have something to be grateful for.
I’m extremely grateful for all the wonderful opportunities & people coming into my life. It’s scary & I have no idea where I’m going or exactly what Im meant to do but I’m rollin with it. 🤘🏻
So here’s your permission to do the same if you need it.
I don’t know about y’all but I have been feeling hopeful, happy, excited, confused, & everything in between & some days I feel like I’m just trying not to lose my sh*t.
Uplevels & transformation are uncomfortable AF.🤷♀️
During these times this is what I remind myself, + affirmations⬇️
I’m here for it.
I’m ready.
I’m safe & supported.
I’m surrendered.
I’m whole.
I am Love.
I am wealthy, healthy, joyful, able, abundant & prosperous.
I am worthy simply because I exist.
I am me & nobody can be me.
I’m blaming the full moon 🌕😆
Know you’re not alone.
Sending all the love & hugs!
I wanna know at least one thing you’re grateful for below⬇️
I clearly remember the moment I told myself, “You are the main mf*ing character in your story. You are not a cameo in someone else’s movie, they are not more important than you. Get yours.”
That was a pivotal day & new chapter in my storybook.
“If you want to live on your own terms you have to be willing to crash & burn “ – Nikki Sixx
Even going thru therapy, there were instances I realized I was still people pleasing & love bombing in different shades, placing other people on a pedestal above myself.
They may have been in different forms & people, but they were still showing up as cycles & outcomes I didn’t fancy in my reality anymore.
Writing is a part of my therapy. I appreciate y’all allowing me to add value to your lives in anyway that you need.
If you’re stuck in that phase called “f*ck everything!”
It’s ok. Been there too.
To anyone who struggles with FOMO, regret, feeling disappointed in their place in life, maybe unattractive…somethin my therapist taught me… In order to shed old skin & open yourself up to to a better life, better health, & abundance, we must interrupt our anxious thoughts with:
“What if this works out for the better?”
“What if all my hard work pays off?”
“I am open to receive what I need & trust things happen for me exactly when they’re meant to.”
So I’m passing that on to you today – wherever you are, whatever you’re shedding, whatever you’re leaving, whomever you’re becoming.
Select your thoughts the same way you select your clothes every day.
If you want to control things in your life SO bad — control your mind, your inner narrative, & your response.
“Upon waking, let your first thought be ‘thank you.’ A belief is only a thought you continue to think; and when your beliefs match your desires, then your desires must become your reality.”~ Abraham Hicks
What amazing choices can you make right now?!
I strategically use feng shui (google it, do your own life admin ) in my home to create a space full of abundance, love & good juju. It’s OK if you don’t believe in this stuff, I’m simply sharing my life
In my bedroom this is the first thing I wake up & see.
It truly changes your life when you savor the little things. I fully live by the beliefs that the “little things” (that are truly the BIG things) matter most & LOVE is in the details
At home, the smallest choices…
opening a window
fresh flowers
savoring a cup of coffee
smelling the fresh air
gratitude & positive affirmations
pictures that make you smile
listening to the birds chirp
taking out the trash (The word #trashpanda is one of my absolute favorites btw)
cleaning your space
watching squirrels (favorite animal)
lighting a candle
having a dance party in your kitchen (which I did yesterday while cleaning )
…can be the spark of more flow, more ease, more joy.
Every day, all day long, we can choose what to focus on, what to consume in all ways, from food & drinks to social media & conversations.
Everything is shaping our energy, health, mood, creativity, & thus our LIFE.
Here’s to a day, every day, of choosing more love, joy & all things that feel amazing!
…AND sparkly AF because life is too short & beautiful to be anything but EXTRA!
It was hard enough worrying about fitting in with the popular sorority girls in college. Special dietary needs and digestive issues piled on added physical, emotional, and mental weight. My body image and food issues started at the age of eight, and exacerbated as I got older — food fear, disordered eating, orthorexia, gastrointestinal bleeding, chronic constipation, abdominal pain, fatigue, weight gain, and bloating… just to name a few.
Decades later, I finally received a diagnosis.
Crohn’s Disease can occur in people of any age. By simple definition, Crohn’s is an inflammatory bowel disease that causes chronic inflammation of the gastrointestinal tract.
In the years that I have been managing this disease, I have been able to find health, happiness and wellness, even living with Crohn’s. What I’ve discovered is that it’s all about boundaries and vocalizing specific needs that would have solved a lot of suffering over the years had I shared them sooner.
Have you ever stopped to think about how 90% of your relationships are arguing over picking out a place to eat then ending up smashing pizza or Mexican & sayin the word “babe?”
Don’t lie. Y’all know it’s true. 😂🤚
Now embracing my Crohn’s & Carnivore lifestyle, I realize sticking to my boundaries, non negotiables, & OWNING my special needs would’ve solved much suffering in my lifetime.
Dating & relationships are challenging enough, let alone the added stress if you struggle with any kind of special health & digestive needs.
It’s like the Bumble Prompt: “We’ll get along if…”
— literally have put “You aren’t vegan. 🥩“ there before.
(No diet dogma here, but let’s be real 😆)
I hardly think we’re gonna have a great relationship as you sit there with your kale salad glaring at me like I’m a degenerate as I’m devouring burger patties. 🥗🍔
Ok, ok, joking aside, here are my top pieces of advice for successfully navigating dating and being social while living with Crohn’s. These tips are also helpful to those living with other special digestive needs and diets.
1.) Be honest and upfront about your needs.
Not only do you deserve the freedom to be yourself, others deserve to know who you truly are. Everyone deserves to know the real you and you deserve a real relationship. You do not want to jeopardize your health and eat or drink something that will trigger issues just because you are embarrassed to be yourself. Use it as an opportunity to educate. Embrace your uniqueness, most people don’t know what they don’t know. Education drives compliance and acceptance.
2.) Eat beforehand, bring your own food, and check the menu prior to your event.
This eliminates food issues completely. Social functions and dates do not need to be centered around food or cocktails. They should be centered around connection. By preparing ahead of time, you alleviate the stress of the unknown. Determine your nonnegotiables. They can be things like choosing to have a cocktail over a meal or choosing to savor a special meal from your favorite restaurant over your typical meal prep. I have literally brought @Zevia as a mixer or eaten an hour or two before dates/social functions.
Luckily with Carnivore, most places have a meat option. Custom order your food with specifics like grilled over fried, no oil, seasoning, sauces, or creams. Request an earlier time if later meals trigger gut symptoms and works better for your schedule.
My go to‘s when ordering out:
Burger patties
Grilled chicken
Chicken wings (naked, no seasoning)
Grilled salmon, fish, scallops, shrimp
Chopped steak, steaks
Fajita meat only when eating Mexican (ask for them to be cooked in no oil, seasonings, and no veggies)
3.) Request to have your cocktails crafted to your specific needs.
Most restaurants will cater to your food needs, don’t forget about cocktails, too. Read the ingredients in cocktails. Set drink limits. I have a two-three drink rule and personally avoid any calorically dense beverages with an abundance of sugar, carbs, or gluten. Remember that no one wants to be the girl or guy sitting on the corner trying to find your dignity down the street the next day. That look is not cute on anyone.
4.) Be an unapologetic question-asker and boundary-setter.
If you don’t ask questions, you’ll never know. Simple as that.
Boundaries are paramount. I struggled setting and standing by my boundaries when I was younger. I felt I was apologizing for everything whether I needed to apologize or not.
I had a professor tell me one time, “Never apologize for something you purposely set out to do with good intentions or a minor mistake simply because you’re human. If you go through life always apologizing, people will take you a lot less seriously, and so will you.”
Healthy boundaries are there to protect you. Don’t apologize for special needs, non-negotiables, and protecting your energy. Maybe you require more alone time or maybe you don’t feel like going out. Own your boundaries or people will continue to step over the line.
5.) Be a realistic relentless optimist.
Accept the facts but choose to always look for the silver linings.
Thoughts become things. Most would prefer to be around people who radiate joy and positivity.
I have a letter board in my kitchen that reads, “Stay close to the people who feel like sunshine.” I choose to be one of those people and bring the sunshine more than the rain.
Remember, just because you have special needs or a chronic illness does not mean you have to dull your sparkle!
You can save and share this post with Infographics on IG HERE
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, 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!
It’s different for us all, you may be on team “whenever my kids or job leave me alone long enough”
There’s no right answer here, & no specific time is necessarily best. Workout whenever it fits into your schedule AND keeps you going back!
If you hate waking up in the morning & the thought of working out early is miserable, then evening workouts are probly in your best interest.
For me, I love morning workouts. No matter what the day throws at me, I don’t have to risk missing my workout or an excuse that I’m tired & don’t feel like doin it. This is part of my morning routine & success regimen. You should have one too.
I also find I have significantly more energy & my attitude is more positive the rest of the day if I do workout. Also helps me sleep.
If you prefer to workout fasted, or follow intermittent fasting, it’s also much easier to roll out in the morning to get your workout done while in a fasted state before hunger sets in.
There are benefits to working out at night too. Many find they have greater strength at the end of the day due to being in the fed state, more awake, & better flexibility/mobility.
Plus, we cannot ignore the fact that life can be stressful af, & there is no better stress relief than walking or sweating it out after a long day.
“I forgot to eat.” Something you will never hear this girl say now. Years ago, I wore my ability to restrict food like a badge. Result: constantly being cold, loss of appetite, & zero energy. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open. Workouts I thought I was gonna pass out. Blood pressure super low, like 80/58 low. I remember the doctor saying do you feel lightheaded a lot? I had a DM from a woman this week & she made the statement she was never hungry & didn’t understand how eating more macros would help. So I put it this way…
Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Which one do you wanna be?
Katie Kelly/ Coach K / @lil_bit_of_fit 🙂
A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. This is why females eating below their BMR or at a low body fat don’t have a period. Your body is preserving energy to live. This is commonly why you’re constipated. Digestion slows. This is why you’re cold, no energy. Your hormones & systems down regulate to compensate.
Low quality food, deficiencies Should you eat if you’re not hungry? Or when you’re not feeling hungry but know your body needs food, what should you do? Always eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware that your body is in need of nourishment. 2 guiding factors of what to eat & how much: 1. Inner Wisdom — how the body lets us know that we need food, or have had enough to eat. Growling stomach. 2. Outer Wisdom — knowing what your body needs even if it’s not exactly asking for it. Knowing you haven’t eaten in hrs. I hope this helps! Swipe for things I had to do to get a healthier happier leaner physique that may also help you!!
I remember the day I looked in the mirror & realized I’d been living a lie.
I’d been living in a figurative house my lies built.
Btw, I hate sharing my food.
Other things I don’t share are toothbrushes & wieners but those stories probly aren’t IG appropriate & sure to spark conversations that’ll go down the gutter rather quickly😂 Yes, I also need to put that on a T-shirt🤔
My success, I understand now, I owe to cultivating a routine & environment that serves me positively body, mind, & spirit.
I’m still hungry but in a much different way…
I love my life & am extremely grateful. It has fed my soul & stoked my hunger in more ways than one & got me thinkin…
I remember being hungry all the time. Even after a huge meal, I still wanted dessert.
I noticed my friends were able to eat smaller portions & be satisfied. I felt ashamed. I’d binge on massive portions of carbs, usually cookies, candy, brownies, donuts & ice cream.
Ice cream was easier to throw up. I could eat gallons & I’m embarrassed to even tell you how many gallons I’ve eaten at 1 sitting.
As I aged & became more self aware, a sense of amazement/awakening crept over me…
Was this bottomless hunger really all physical hunger? It couldn’t be.
Could I sit down at a meal & push away my plate, full & satisfied, without the urge to overeat?
I could, but only after I figured out that I wasn’t only hungry for food. I was hungry for purpose, enjoyment & satisfaction, & not just in my belly, but in my whole life.
Somewhere as a kid, between farm chores, playing with My Little Ponies & going on my 1st diet, I lost track of the idea that I was allowed to enjoy my body, my food, & just being me.
I had to learn the bigger lesson – that hunger isn’t simply about filling our bellies, but about something deeper: a hunger for purpose, connection, joy, & love.
From my own experience & awakening of learning to feel full, body & heart, I hope you find ways to satisfy your inner hunger.
Sharing my routine which has enabled me to have the body & life of my dreams.
Let this be a conversation starter with yourself. If you need help cultivating a routine, I’d be glad to listen! 🥰
I respect & love everyone regardless of their status & beliefs on relationships, food, fitness, parenthood — whatever you wanna fill in the blank here…
I started my social media over 10 yrs ago with the hopes of sharing my life, words, & emotions to become something greater than myself to help others out there just tryna to be a better human.
I refer to myself as “self partnered”. Ive openly been divorced twice.
No ragrets.
I’m grateful for every multi dimensional & faceted relationship in my life.
I’m surrounded by infinite love, abundance, wealth & riches. Prosperity that isn’t simply monetary in nature.
Forms of wealth: self mastery, self awareness, family, health, craft, personal development, money, time, freedom, charity, adventure, circle of genius & environment.
The contrast lies in people cultivating actions & beliefs out of obligation rather than authenticity.
Thru the years, having a specific status like being married or a parent became like a status symbol or achievement. Like somehow you’re better, more successful — more LOVED than your single or childless self.
I want to remind y’all today — your whole life is Love.
“People say that what we’re all seeking is a meaning for life. I think that what we’re seeking is an experience of being alive. The meaning of life is whatever you ascribe it to be. Being alive is the meaning.” – Joseph Campbell
I’ll leave you with this… Don’t be afraid to love. Yourself, other people, experiences — fall in love with as many things as possible!
I carry a piece of every relationship in my heart. I carry them because they made me a better woman — the confident, compassionate, hopeful, self-partnered human that is ready to openly welcome her next one
