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A reminder on being dogmatic about your diet

How bout we start our week off with a laugh? (& #MeatBars of course) Then somethin I wanna remind y’all, especially our newbie “carnivores” out there.

Saw a meme this mornin that said somethin like: 

How to be an adult:

  • pay your bills
  • Don’t do meth
  • Eat bacon (I’ll add beef 🥩😉)

😂

Seriously tho…

I’d also like to add “- Go your own way” to this list.

Had some people flip their sh*t that I included rice cakes on my list of how to build a meat-based meal on last nights post. 

“Well won’t that spike your insulin???? We’re not supposed to eat those!!!” They said. 

Y’ALL…it all comes down to what you metabolize & absorb properly, what you digest efficiently, the quantity, your emotional relationship with that food, what food combos you pair that food with, the application of why you’re choosing to consume that food & when – I could go on & on. 

A lotttttta stuff right?!

Numerous factors come into play when it comes to what kind of food, diet, & workouts are right for you.

The same thing with trying to figure out your career path or love life or purpose, etc – we are all going to be different!

Also, if you’re not digesting fat properly you’re also going to have a hard time controlling & stabilizing your blood sugar most likely. Carbs are not the enemy here. It comes down to body function & your relationship with foods.

ANY food or substance you put into your mouth (let’s keep it clean here 😆) are going to stimulate some kind of body function reaction & response. Protein & fat both raise blood glucose to varying degrees.

If you can’t break down food to absorb & utilize the nutrients like fats, proteins, vitamins, minerals, etc. you will experience sub optimal health & struggle with body goals. 

Food preferences will be different for all of us. Life is way too short to be dogmatic about anything in life especially love, food & fitness.

So let’s not over complicate things, be overly sensitive, & take everything so personally that we allow the silliest things to cut like a knife & make a wound that doesn’t need to be there.

Trust the journey of your life & you will gradually outgrow what you thought you should do. You’ll outgrow what you thought you couldn’t live without & fall in love with what you truly needed & what was meant to be❤️

Oxox

Coach K

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How to hit your protein & examples of meat based meals on carnivore, low carb, and keto

Meal prep cheat sheets to help give y’all visuals on examples of how to break down meals. 

Had tons of questions about how to hit 50g of protein. The biggest tip is TRACK YOUR FOOD! 

I like MyFitnessPal.

Educate yourself on what it is you’re consuming in meals. You don’t have to track forever, but self awareness is an investment that will serve you for a lifetime.

Here are cheat sheets of a variety of meats & animal based foods to make this as easy & basic af as possible!

You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.

Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…

I still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing. 

Also included the “meat your macros” with #MeatBars examples if you like 2 meals/d.

Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.

Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.

My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.

Some examples I’ve used with clients:

21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)

30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135 grams protein (~1.0–1.1)

30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)

45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Happy meal prepping!

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The biggest question asked this week and your answer: what is your daily food & fitness routine?

  1. The fact I match my coffee cup is making my OCD so happy right now. 
  2. Most common question yesterday from y’all was about my daily routine & workouts so I’m gonna post the helpful infographics to give y’all ideas for the week!
Fyi! Special flash sale on the complete guide to meat & macros here!

There’s a LOTTA newbies round here, welcome! Bookmark these, save them as a reference as you wish.

If you’re lost on your path to success, go back to where it all began & start fresh.⁣

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You asked me how I figured out my routine, & it came from decades of making all the mistakes. My routine also changes with my learning & seasons.⁣

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When I began this Instagram years ago I used it as an outlet for myself & an inlet for others to join in my life journey. An honest & real depiction through the most incredible rollercoaster ride I will ever be on. ⁣

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Success, whatever your definition, won’t come easy. Habits & routines constantly evolve through your life. But there will be life truths that always ring true to bring you back to the ground where your roots were planted. ⁣

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LIFE TRUTHS ⁣

1.) You will never become the person you want to be if you don’t take care of your body. ⁣

2.) You are the sum of your surroundings. ⁣

3.) A wish is not a goal. ⁣

4.) The most important relationship you have is with yourself. ⁣

5.) The beauty is in the mess. ⁣

6.) Rich is in the eye of the beholder. ⁣

7.) The most important food in the world is soul food. ⁣

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Your life is a field of dreams. And like a farmer, you only reap an abundant harvest if you nurture the soil. Remember if you can’t love the reflection in the mirror with tummy rolls you’re not ready to love the reflection with a six pack. Appreciate your seasons. ⁣

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I mapped out my new daily routine here + workout structures, swipe away. ⁣

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I also created a PDF version with clickable links & clickable images to take you to the appropriate information. @swanwick @goultima @nuethix_formulations @emrtekinc @amazon 

Link to guides in IG bio as well!⁣

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As always, hope this helps you create a routine of your own!!⁣

⁣PS you can purchase your copy of the workout guide here: This Workout Guide + Free access to the Lilbitoffit’s 100 page Guide to Optimizing Food & Fitness 

**If you guys need to use other methods of payment, feel free to email me or reach out via Instagram and I will get you fixed up ! Email: katieokelly2@gmail.com

IG @lil_bit_of_fit

Oxox⁣

Coach K⁣

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Why your body never changes and what to do instead

Listen, I belonged to the “I’m working my azz off (literally) club why am I not seeing results?” for decades.⁣ 

Weekends were always excuses, social time was always an excuse, i’ve been good all week so I deserve this…it’s easy to make excuses. 

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Happy swiping. Do any of these sound familiar to you?⁣

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Triggered much?⁣

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Good. Our triggers tell us where we need to heal & change.⁣

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The majority of the questions asked this week were centered around not seeing body change or fat loss despite cutting food.

Most of the time they come down to these things that you don’t want to hear. 

If you keep doing what you’ve always done you will always get the same result. Remember that. ⁣

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I tell you guys these things with love.⁣

You’re worth the change.⁣

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Oxox Coach K⁣

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Why your blood sugar can affect your fat loss even on carnivore, keto, and low carb

In a world that glamorizes quick fixes & a pill for cure all’s, what we need most is education. Education on how the body is interconnected & how every organ affects the next & trickles over to every system. 

Supplement & Product Guide Here!

How stressors affect body fat gain even in a low-carb state:

Stressors can come from lifestyle. Ex: exams, travel problems, relationship issues, kids, work. They can come from over exercising, over caffeinating, or eating high inflammatory foods  & sugar.

In response, the brain signals the body to produce Cortisol. Your body needs a quick fuel source. It’s primary focus is survival. This is where low carb misses out. Even in a low carb state this release of cortisol releases liver glycogen for short term fuel which causes an insulin spike.

So say you’re depleted, low carb for 3 days, what happens? You can begin to break down muscle tissue for short term fuel. Your muscles contain 400g of stored glucose. So stressors like hard workouts, overly fasting, over caffeinating, or high levels of life stress still spike your blood sugar.

The more chronically elevated your cortisol, your cells become less responsive which can cause insulin resistance.

⬆️stress=⬆️cortisol=⬆️blood sugar=⬆️insulin=⬆️inflammation=⬆️cortisol=⬆️estrogen=⬆️body fat 

Post here on IG with cheat sheets!

Moral of the story: educate yourself. Chase health 1st.  Too much caffeine or stress can cause you to gain body fat/become insulin resistant w/out eating an excess of sugar & carbs. So carbs are not always the enemy.

Balance yo!

Our bodies are miraculous, learn the way it works so that you can work with it and not against it!

Oxox 

Coach K

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You can take the girl out of the honkeytonk but you can’t take the honkeytonk out of the girl

Nothin like a 1st calf heifer bringin life into this world unassisted! 

Video cred to my dad @bryankelly8261 I was like holy sh*t, dad posted a video on Instagram! 

As my 👼🏻🙏Papaw, Jerome W. would say, “Good worker.”

To quote one of my favorite movies, “You can take the girl outta the Honkytonk, but you can’t take the Honkytonk outta the girl,” -Sweet Home Alabama

You know those places. 

Those places your heart is the happiest & at peace. 

For those of you who may not know I basically WAS raised in a barn. Kelly Farms has been in the family name for almost 160 years. 

My first love was agriculture & cattle, it’s all I ever knew growing up. 10 years in 4-H, 4 in the FFA, president of my chapters, top of my livestock & crop judging teams.

I was raised by the toughest & hardest working parents & we were raised right. We knew what the 10 Commandments were & the golden rule & we respected our elders. I am beyond grateful. Unfortunately the world today is very different.

Not a day goes by I am not thankful for the parents & life that taught me the value of hard work. 

That taught me to experience the circle of life, appreciation for the land & livestock, the feeling of running your hand thru the hair of your new 4-H calf & the feel of pride & the velvety purple champion banner after putting in blood, sweat, time, & tears.

That taught me knowledge + application was power➡️education was a priority but you still needed common sense & real life sh*t skills, too. 

That showed me unconditional love, how to be resilient & disciplined, & still teach me life lessons today.

My daddy taught me to let my roots run deep & mama taught me to let my heart have wings! ✨🐮🌱❤️✨

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Singleness and creating a life of your own first

There hasn’t been a day of my life where I haven’t needed to read a quote, poem, affirmation, or beautiful words from a talented creator to express how I feel, give me a hug, punch me in the gut, break my heart, or put it back together.

Ya know what I mean?

Swipe for a couple of my favorites today, & this is one of my favorite pics taken of me. 

I told a friend goin thru a break up I understood that hopeless pit feeling. I said, “I hope you find love, but most importantly, I hope you love yourself more to be strong enough to walk away from what love isn’t & find peace in the realization that you are already love everyday.” 

— I needed to take my own advice.

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In my 20s/early 30s I made plenty of bad decisions after my 1st divorce at 27.⁣

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Plenty of fast & furious acquaintances, some more longer-term, they all aided in growth (some more enjoyable than others 😂)⁣

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Hxll, let’s be honest, some I don’t even remember. It’s like that person you put in your phone as “Joe Bumble” or “Dude from Texas” 😆📲⁣

I talked about this in therapy. My therapist said it’s because when I was younger I didn’t believe I was worthy of love I desired.

⁣Which is why I picked men that were not on my level, & to be frank, EASY for me. 🤦🏼‍♀️fxck me.

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She said now I’m “selective & guarded”because I’m actually afraid I might find someone & be forced to choose between my happiness & freedom of autonomy & that person.

I’m afraid to make the same mistakes like being a people pleaser & losing myself. Losing the beautiful life I’ve created.

One of the major reasons I struggled with singleness when I was young was because I didn’t have a life that I truly enjoyed. Sure, I had stuff that I did because I had to (school, work, farm chores) & a few friends to hang out with, but there was so much down time where I was alone with my thoughts.

And in that down time, I wasn’t nurturing myself. I was still searching for someone to build a home in.

Unfortunately, with women, there is so much emphasis put on being “picked” that most of us focus the majority of our energy on that, controlling our bodies, & not enough on creating a bomb a$$ life for ourselves.

Ladies, stop being the hopeless romantic woman who tends to do the bare minimum when it comes to life because y’all are waitin for your prince charming to come sweep you off your feet. 

Build your own life 1st, THEN find someone just as BombDiggity as you to build a life with. And that may be for a season, it may be for a lifetime. Define your relationships however you want.

I encourage all the single women & men reading this to begin to create a life that YOU live (while in your singleness). The right man or woman who comes along will just ADD to the enjoyment…but they won’t be the creator of it.

Oxox

Coach K

Photo: @matteuccij13 @lensandlightphoto Can’t wait to do another one of these! 

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Phrases that change lives and make the world a better place

I’ve reached this “weird” stage in my life where I simply want the people around me to be happy & feel good about themselves – same for me. I’ve spent the majority of my life wanting people to think that I’m special.⁣


Aging isn’t all that bad y’all. I feel I’ve fully embraced the phrases, “With age comes wisdom” & “Like a fine wine.” ⁣
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My 20 year old self would never be able to give less f*cks about things like what others think of her or be ok with telling someone to f*ck off that needed to be told to f*ck off without batting an eye. Ya know what I mean? 🤷‍♀️ 💁🏼‍♀️You?!⁣
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I’ve never understood how people fear getting older. Guess it’s a combo of being stuck in the past & FOMO?⁣
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Perhaps the most reflective & effective exercise I’ve developed as I’ve aged is paying attention to the little words & phrases I’ve either heard or said that light people up.⁣
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A simple smile, phrase, or kind word can change your day! ⁣
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Y’all know I preach the power of thoughts & words, why not use them for good? So I wrote down a few of my favorites to share today.⁣
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These phrases aren’t designed to help you get laid (…or maybe they will? 🤔 I dunno…you’re welcome?!😜) or manipulate someone from a negative place. ⁣
They are simply a collection of phrases I know I love to hear.⁣
They make people smile. ⁣
They make me smile.⁣
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  • “You are amazing!”⁣
  • “I believe in you!”⁣
  • “I was thinking about you.”⁣
  • “I appreciate you.”⁣
  • “I value your opinion.”⁣
  • “That means a lot coming from you.”⁣
  • “Thank you.”⁣
  • “I miss you!.”⁣
  • “I admire __ about you.”⁣
  • “I love your energy!”⁣
  • “I saw this & it reminded me of you.”⁣
  • “Thank you for being such a wonderful human.”⁣
  • “This world is a better place simply because you’re in it.”⁣
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    As a kicker: 4 words that have changed my life & may be something you need to hear today too…⁣
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     “Be kind to yourself.” 🥰⁣
    …and heck, let’s add “Don’t be a d*ck.” in there too. 🙃😄⁣
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    oxox ⁣
    Sorta Sweet, Sorta Beth Dutton⁣
    Coach K⁣

#wordstoliveby #lifelessons #lifebylilbitoffit

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How much protein should you eat and how to get in 30+ grams

Wonder how much meat you need to consume to hit 30+ grams of protein? Don’t want to track your food?

Here’s a cheat sheet of a variety of meats & animal based foods to make this as easy & basic af as possible! Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…

I would still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing. I was too! I also made the mistake of not adding the fat back on my meat after cooking which accounted for hundreds of calories less than I thought I was consuming. This can make or break your progress.

Check out this website! It’ll explain how draining your meat affects the leanness.

Hitting protein goals is a non-negotiable just like getting quality sleep. Protein helps us build muscle, recover, & keeps us more satiated in contrast to eating carbs. Most find you’re hungry an hour or so eating a carb based meal or snack.

Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.

To quote Examine.com + current research: “if you’re of healthy weight, active, & wish to build muscle, to aim for 1.6–2.4 g/kg (0.73–1.10 g/lb) in grams of protein.”

My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.

Some examples I’ve used with clients:
21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)
30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135 grams protein (~1.0–1.1)
30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)
45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Now go smash some meat!

oxox

Coach K

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Body recomposition & losing body fat on higher protein carnivore

Body recomposition goes hand-in-hand with making sure your body feels safe enough to lose body fat which means you’re eating adequate calories for optimal body function, aka: you’re in good hormonal & metabolic health.

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. 

I got down to 105 lbs, by basically starving myself & doing cardio all the time. My current body looks completely different now, same weight. 

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 at work 10+ years ago when they told me my body fat was 25% at 105lbs. Huge wake up call! I was #skinnyfat

I went carnivore 2 years ago, took a higher fat approach at first, 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.

I’m not saying this is right for everyone but I just wanna explain you don’t have to fear food &/or higher protein even when you go low carb. 

You can make your diet cyclical too. You don’t have to follow a higher protein approach forever just make sure however you’re eating it aligns with whatever your body goal is.

People freak out & they 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. Finally took an inbody scan & my body fat is now around 14-16% which I realize is pretty low for a female. I’m being transparent about my journey & experiences. This is the lowest my body fat has ever been & 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 that helped me!

Simply sharing my personal experiences & years working with clients as a nutrition coach. I hope these help you however you need!

I also have a 354 page guide I brained dumped everything learned throughout my years as a nutrition coach & on a carnivore diet.

Tap for Link!

Link in IG bio to get yours! I created a special discount price for you guys today! 😉 

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Tips that helped me

You don’t have to cram all your protein down your pie hole in 1 meal/d or fast. Split up up your meals for optimal digestion, satiety, energy, & adherence.

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It’s not only hard on your digestive system to break down protein but large meals make it even that harder. ⁣

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If you’re experiencing that crash post meal, take a look at your meal size. You may do better with more frequent/smaller sizes. ⁣

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Protein helps us build muscle, aka we look better naked. It also keeps us satiated & full. Trust me, if you’re eating enough protein in your meal you’re not gonna want all that other bullshxt.⁣⁣

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I’ve 2 ends of the spectrum, those eating barely enough to keep a bird alive, & the opposite with my meat based peeps, smashing 200-300g of protein because they fear fat. We gotta balance them out y’all. ⁣

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Protein is even more important when we are in fat loss deficits & as we age. We want to maintain as much lean muscle mass as possible so often we need to increase our protein needs.⁣

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My general recommendation is 1g/lb of body weight if you’re in a normal healthy range, or goal weight if you have more weight to lose. ⁣

Super lean, active individuals typically require higher protein levels. Some up to 1.2-1.7g/lb. (I fit that profile, active + lift, 5’1, 105lbs, ~16%bf. I consume ~160-180ish g/d. Doesn’t mean you need to eat like this but an illustration that everyone’s needs are different.)⁣

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General Client Examples:⁣

🤍 105-110lbs, 5’0-5’2 females ~110-130g⁣

🤍 115-130lbs, 5’1-5’3 females ~120-140g⁣

🤍 135-150lbs, 5’4-5’6 females ~140-160g⁣

🤍 155-175lbs, 5’5-5’8 females ~155-180g⁣

🤍 175-200lbs, 5’8-6’0 females ~175-200g⁣

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Save, tag, share w/yo frans🎉