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Life Truths and Real Steps to Successful “Dieting”

You know what’s really, powerfully sexy?

  • A sense of humor
  • A taste for adventure
  • A healthy glow
  • Openness
  • Depth
  • Confidence
  • Intelligence
  • Humility
  • Appetite
  • Intuition
  • Ambition
  • Presence

I’d choose the above over abs any day.

You see there are different seasons of life I’ve in catagories:

The Mundane – the everyday “boring” stuff. Routine, chores, work, etc.

The Mess – the chaos, the road blocks, the f*ck ups, the contrast, the things & shadows we don’t like about ourselves.

The Magic – the sweet spots, the little things, the peace, the moments that make your heart sing with joy & make everything else melt away.

We must learn to nurture & love every season with grace. They make us – US.

My body has been all shapes and sizes through the years.

When I first started struggling with body image I was around 8 years old.

I was labeled as the “fat” girl and that label stuck with me for years. It paralyzed me from reaching my potential. Total mindf*ck. When you’re attached with a powerful label, it’s hard to simply pull that label off like a tag on a new pair of leggins. It takes the dirty work to remove.

I’m almost 60lbs lighter now today, after going meat-based with my diet over a year ago to manage my crohn’s. I’m a lot less f*cks lighter too than I was decades ago. Most of all I’m proud to love ALL my seasons, and I know my worth is not based on a number on the scale or my barbell.

My biggest pain point of criticism – I loathed my legs. I hated the way they looked. I hated the way they rubbed together. I hated the cellulite, the stretch marks. I hated the way they jiggled.

I spent years trying to attain slender legs with fasted cardio, strict low fat & low calorie dieting, binging, purging, running and walking often 30,000 steps a day – that’s not a typo.

What did I lose? Not the legs I was trying to get rid of. I lost friends, and memories, my health, and MYSELF along the way.

Here are some life truths I discovered along my journey that I hope can help reframe your life wherever it may be…

1.) You will never become the person you want to be if you don’t take care of your body. Do you perform, feel your best, & serve your family at your highest when you’re tired, overweight, your gut is a mess, and/or you’re obsessed with food, exercise, & basically hating life? Didn’t think so. Invest in yourself, it’s not being selfish.

2.) You are the sum of your surroundings. This includes your friends, your work, your hobbies, your food, and what you mentally consume. Are they nourishing you or depleting you on your path to who you want to be?

3.) A wish is not a goal. Make a plan and ACT. THAT is when your dream becomes a goal. You know my MO, you either DO or you DON’T. You wanna be a DOer or a DON’Ter?

4.) The most important relationship you have is with yourself. Noone can make you happy but yourself. If you can’t love the reflection in the mirror with tummy rolls, you can’t love the reflection with a six-pack. Appreciate your seasons. Losing lbs is not the answer to gaining your happiness. It’s a band-aid.

5.) The beauty is in the mess. It’s ok to try and chase the best version of your life, but if you’re constantly dreaming & searching for the perfect life you’re never truly living in the now. You’ll be forever unsatisfied.

6.) Rich is in the eye of the beholder. Rich doesn’t always mean money or material things. In fact, the most important things aren’t seen or felt. They’re experienced-freedom, peace, pride, laughter, love.

As we grow older, and hopefully wiser, we realize that a $300 or a $30 watch both tell the same time. You will realize that your true inner happiness does not come from the material things of this world. Whether you fly first class or economy, if the plane goes down-you go down with it. -Steve Jobs

7.) The most important food in the world is soul food. You can’t pour from an empty cup.

“Find what makes your soul sing with joy & try, as much as you can, to let that happen as often as possible. Listen to the inner-workings of your mind and be honest with yourself when things don’t feel right. Leave what doesn’t sit well and walk into new relationships, connections, & places with open arms. Forgive yourself for the shortcomings you’ve had (or think you’ve had) & celebrate where you will go next. And most of all, know that what you have to offer this world is valuable. And noone else can do it.” -Marisa Donnelly

Real Steps to consider for Successful “Dieting”

Everyday I have beautiful women come to me wanting to lose body fat. Absolutely nothing wrong with wanting to see what your body can do. Change is good. Change is energy. We are entitled to see what our bodies can do no matter what season we choose.

The question: have you earned the right to lose body fat and are you mentally ready?

Avoid Common Mistakes:

  • Not being clear about what your goal really is? Do you want to gain muscle or lose fat? Two different things. Two different requirements, one a calorie surplus, one a calorie deficit.
  • Not setting a realistic goal and not being honest about how flexible or strict you want to be. Eating for general health and wellness is more flexible. You can go out with friends and have those occasional cocktails. Cutting for a photo shoot or competition? That means strict diet, training, and minimal “cheats.”

These require different levels of commitment:

  • Not periodizing your nutrition. You should not be “cutting” or “dieting” forever. Keep cuts 8-16 weeks MAX, limit to 1-2 times per year. Follow up with 4-6 months of maintenance or surplus calories to upregulate body systems.
  • Automatically assume you need to cut carbs to lose weight. Carnivore, low carb, & keto absolutely have their place. They work wonderful for people who need an insulin reset, an elimination diet, have autoimmune disorders, poor relationships with carbs, etc, but they’re also not “right” for everyone if they don’t suit your needs or preferences. What kind of training are you doing? Are you doing CrossFit, HIIT training, Orange Theory, Bootcamps, marathon training? You may do better utilizing some quantity of carbs in your diet. All of our bodies are different. YOU have to eat for YOU!
  • You think punching numbers in myfitnesspal, an online calculator, or following a template will spit out magic macros to solve all your problems. Do you think a calculator or template cares you’ve been surviving on poverty macros, struggle with work stress, travel, kids back talking and getting in trouble at school, gut issues, and can’t sleep at night? All affect your mindset, digestion, recovery, relationships with food, relationships with other people, and most importantly yourself. INVEST in a qualified coach! I offer consults every single day, even weekends and holidays for YOU. Inquiry HERE.
These were from a fat loss cut for photo shoot prep. I reversed for 3 months prior and then ate at surplus (2300 calories daily) for 2 months prior to going into my cut. I didn’t have to drop below 1500 calories during my 12 week cut BECAUSE I did my due diligence to heal and recover FIRST.

Truths about Fat Loss:

  • Healthy, nourished bodies lose body fat. Eating 1000 calories a day, surviving on sugar-free jello & lettuce is not a balanced diet, nor a protocol to set you up for a successful fat loss phase. You need to work on yourself for months to get your calories up & your body functioning like a normal human being.
  • All your systems should be in check BEFORE considering diving into a cut: your metabolism, your hormones, your period, your mindset, your stress level.
  • Ladies, your period is like your internal gauge your body is functioning properly. If you’re not having a period that is the biggest red flag. Did you know your body can conserve 30,000 cal/year by not having a period. Why? If your body takes away a natural process to conserve energy, that’s called survival because reproducing is not a priority. This also goes for down regulating your metabolism, your thyroid, & your sex hormones.
  • Your metabolism is not one singular thing like your brain or your arm or your liver. Your metabolism encompasses everything it’s everywhere. Your brain, your digestive system, your reproductive system – they all contribute. It will adjust to low calories and this is when you plateau. We can’t cut you any lower as a coach when you come to us eating 1200 calories a day.
  • Your body will not respond to a cut if you have not properly taken care of it before hand. This could take months or even years. Your body does AMAZING things on the daily. Appreciate it. It’s main priority is keeping you alive & guess what?

Your body gives two f*cks that you want to have abs & look good in a bikini. #REALtalk

I empathize with your frustrations. It took me years to work my calories up to true maintenance, 4 years to be exact. Took me even longer to heal my gut, manage triggers, and most importantly, step into my worth and cultivate a growth mindset.

My door is always open. Feel free to message, dm, or email. I would love to help you on your journey!

If you’re ready, start HERE! 🥰

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Every uplevel of life requires a different you: a guide to get there

You’re not going to get THERE, by doing what you did to get HERE. Every uplevel in life requires a different you. Stop shrinking yourself to fit places you’ve outgrown. 

These photos – just a couple of my seasons. I love them both & they both required a completely different woman.

If you’re gonna change – positive, upleveling change looks like:

  • Asking for what you want & being assertive in situations where you would’ve been silent
  • Not feeling bad or apologetic for asking for what you want, your needs, your dreams, your voice, your opinion, your authenticity, your space, your introvert, or your extrovert
  • Setting boundaries, having those conversations you don’t want to have
  • Acknowledging your deservingness & worth, opening yourself up to receive abundance, unapologetically requesting & accepting being paid for your time
  • Accepting help when offered, it’s not a sign of weakness
  • Allowing yourself to feel & be whatever feels intuitively right for you without worrying about labels or judgment. We matter simply because we exist
  • Celebrating every win, every joyous moment, receiving & giving acts of kindness & love
  • Cultivating self helping habits, routines, grace

Some of my favorite Jim Rohn quotes:

“Don’t say, ‘If I could, I would.’ Say, ‘If I can, I will.’”

“Don’t wish it was easier, wish you were better. Don’t wish for less problems, wish for more skills. Don’t wish for less challenge, wish for more wisdom.”

“If you are not willing to risk the unusual, you will have to settle for the ordinary.”

“Work harder on yourself than you do on your job.”

“You cannot change your destination overnight, but you can change your direction overnight.”

“You don’t get paid for the hour. You get paid for the value you bring to the hour.”

“Life and business is like the changing seasons. You cannot change the seasons, but you can change yourself. Therein lies the opportunity to live an extraordinary life–the opportunity to change yourself.”

I don’t know about you, but these lit me up today! Enjoy Loves oxox

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Life lessons and a simple guide to livin

Lover of words🙋‍♀️, blogger of all things 

life❤️🐈‍⬛💀🌻🪴🧳 

food 🥩🥃

& fitness🏋🏼‍♀️🏃🏼‍♀️🦾 — my Instagram & website quickly turned from a place I occasionally visited to a home 🏠💕I built & filled with memories, life lessons, & a family — all of you!

I wanted to take time this morning to simply thank all of you for being a part of my life & allowing me to add value to your life in anyway that you need.

In my bio, which I swear I have changed a million times as I evolved as a human, I added a quote that reads, “🤷‍♀️I f*ckd up a lot😄”

Guess what? I’ll continue to f*ck up a lot.

And you will too. It’s part of this journey called being human. 

We don’t evolve & grow without a PUSH.

Just like a plant pushing thru the soil 🌱🪴🌷

It takes rain & sunshine 🌧☀️ 

Y’all know I love lists of life lessons.

They fill the pages of all of our storybooks📖 

Scroll thru, reflect, & enjoy! Share with your fellow humans simply trying to do the best they can💞

Life Lessons I take with Me

By: Katie Kelly @lil_bit_of_fit

A different version of you exists in the minds of everyone who knows you. The only one that matters is the version you believe in your own mind.

The best decision I made was having all the hard conversations I didn’t want to have because those are the ones that change your life.

There’s a difference between feeling stuck & burned out. Feeling STUCK happens when you stop growing. It happens when you lose a feeling of purpose & you’re bogged down with too many tasks &/or energies of other people. Feeling BURNED OUT, you feel cognitively, emotionally, physically exhausted. Making it difficult to communicate, think, & work efficiently. LISTEN. If you’re feeling STUCK, try something new & chase whatever you’re passionate about. If you’re BURNED OUT, prioritize self-care & take a break, unapologetically.

Worry less if people like you & more about if you even like them.

Rejection is not as personal as it feels. Liking someone or being liked is more about compatibility than your worth. Stop choosing what isn’t choosing you. Read that again.

When dating, ask yourself if you would be friends with this person if you weren’t physically attracted to them. Do they make you a better person? Do they embody the person & life you desire? Be honest. This is a game changer. You are who you surround yourself with.

Stop ignoring red flags & patterns of behavior. Don’t think a mf wouldn’t do that to you, trust, a mf will def do that to you. 

Stop living your life thru a piece of glass you rub & hold in your hands. The NOW is all we have. The past doesn’t need you anymore. The future hinges on your NOW.

Your LOVE life is only one area of your life. Don’t forget to nurture the rest. The grass is greener where you water it. You attract the energy you put out. When you envision your desired life, what does it look like? Be specific & embody the person that lives that life.

You are not your relationship. You both are 2 unique, amazing individuals that have chosen to live a life together. There’s YOU, there’s THEM, & there’s your RELATIONSHIP. You must honor all 3. The “right” person will feel like freedom & home, your safe place & your biggest adventure.

Have a firm handshake. Look people in the eye. Be honest. Never give up on people, miracles happen every day. Don’t be afraid to accept help.

Choose your life partners wisely. From this one decision can stem 90% of your happiness & misery. Learn to release people with a loving heart. Some relationships are only meant to last a season. Learn from them.

You dictate your reactions & control the pen that writes the words which fills the pages of your storybook. Don’t like your story? Write a new chapter.

A smile & a kind word go a long way. And they’re free.

The most interesting person in the room is the one most interested. Ask questions. Listen. Be a relentless optimist. Give people a second chance, think twice before giving them a third.

Be bold and courageous, live a life authentic to you. You’ll regret more of the things you didn’t do than the things you did do. Asking for forgiveness is easier than permission. 😉

Remember the golden rule. Treat others better than they treated you. Remember the 10 Commandments. Remember people may not remember exactly what you said, or what you did, but they will remember how you made them feel.

Now go make every moment magic 🪄 

Oxox

  • Coach K
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Fitness truths I’ve learned and why you may be gaining weight

Fax Friday. I am really glad I keep LEGACY photos now of my fitness journey.  For decades I would’ve cringed at the thought of taking a picture of myself. 

Now I use them as a tool to adjust my nutrition protocols for my health & fitness goals. It all comes down with your relationship with things, fam. Change your perspectives!

I want to make the most evidence based progress related changes possible. Because my health fxcking deserves it.

I will continue to harp at all of you to educate yourselves, find mentors, find coaches, people to help you along your health & fitness journey. 

None of us know everything but there are plenty of free resources & awesome people out there to help you make the right decisions when it comes to your goals. 

These cookie cutter programs & templates don’t give you the tools to help you make informed choices when you’re finished. 

That’s the point of trying new things & hiring people to help you. We don’t want you to need us forever. If you need us forever we’re not doing our jobs.

I don’t believe in any perfect way of eating — only the perfect way of eating for YOU.

You’ve asked about things I’ve learned through my fitness journey & why you may be gaining weight on low carb.

THINGS IVE LEARNED ALONG MY FITNESS JOURNEY:

💓 Carbs are not the enemy, your relationship & application of them is what determines their meaning. Higher carbs will give you more energy, help you recover from higher intensity activity, they make your muscles fuller, sometimes an insulin reset is needed for specific symptoms, dis-ease, & seasons. 

Consult with a coach or practitioner beforehand if you don’t know what you’re doing. 

💓Higher fat & protein diets keep you more satiated, they keep your energy levels & blood sugar more stable, they will help with insulin resistance, they are not necessary to follow forever.  For some, like myself, they help with digestive symptoms & help you lean out around your stomach as long as your calories match your needs & energy balance. 

💓 For me, gluten free, dairy free, low fodmap, low lectin, low oxalate, animal based, low fiber work best to control digestive symptoms & my Crohn’s. I have worked with a functional medicine doctor to rid myself of SIBO & CANDIDA years ago. Symptoms were much better after undergoing a 12 week protocol. GET TESTED, QUIT GUESSING. Through trial & error & decades of experience I figured out what works best for my body. Which will be different from your body. 

💓Educate yourselves. I’ve had to adjust my nutrition & training numerous times with specific food choices & workout modalities — it’s OK to experiment. That’s the only way you’re going to learn what truly works for YOU. There are no magic sets of macros or diet camps or fasting protocols, etc — they’re all simply tools for your toolbelt & puzzle pieces that will either fit or they don’t. Go your own way. 5 things that ALWAYS MATTER no matter what diet you’re doing: Your mindset, sleep, simple movement, & the quality & quantity of food you consume. 

REASONS YOU MAY BE GAINING WEIGHT ON CARNIVORE OR LOW CARB:

🥩You’re eating in a surplus. As with ANY diet you choose if you are eating in a surplus chances are you will put on body fat. It’s part of it. This is when you should be focusing on muscle gain & strength.

🥩You’ve been eating in a chronic deficit & your body is finally getting the nutrients it needs to function & grow muscle. You WANT muscle growth. More muscle=more food=more badass. You can’t  have the athletic body without building the muscle underneath FIRST. This weight gain is actually weight restoration.

🥩You’re snacking too much on things like pork rinds, fat bombs, or fake keto junk like Atkins bars. They’re easy to overeat & nutrient deficient. Even no cal artificial sweeteners can trigger hunger, water retention, & over eating. Go back to the basics for a while & experiment. Simplify. Meat, water, coffee, no sweeteners. 

🥩You’re choosing highly palatable meats & foods like ribeyes, bacon, cheese, butter, processed meats, etc. they are delicious, YES, but can trigger over eating when you’re not really hungry. It’s like when you’re not hungry but then they bring out dessert. Most of us will have that extra piece of cake. Choose foods that are satisfying & get the job done. My choice (FOR ME)  is ground beef & ground chicken cooked in the air fryer. Fuggin delicious & satiating, but not so much I’m triggered to eat more for pleasure & not true hunger. 

🥩You’re overly fasting, overly training, not sleeping, still eating foods you don’t digest well, &/or over caffeinating or consuming excess alcohol. All these things are stressors which increases our blood glucose & cortisol level. Chronically high cortisol & hormone imbalances affect your weight, recovery, energy, & fat loss. Reduce your workout intensity & volume, SLEEP, reduce caffeine/alcohol, cut out foods & habits that hinder your digestion, shorten your fasting window or STOP fasting. Get a @nutrisenseio continuous glucose monitor to track blood sugar levels. It’s a wealth of information & will help you more accurately make adjustments!

🥩You’re eating too much protein, throwing hormones & your biofeedback off. Try increasing your fats & start with protein around 1g per lb of LEAN BODY MASS or 20-30% of your daily calories. Our energy sources come from fats & carbs. Play around with it, you’ll find your thresholds. Play around with different kinds of meats & macros ratios. There’s no one-size-fits-all. If in doubt, invest in a coach or practitioner to help!


xoxoxo’s y’all, happy Friday!

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Why you can’t live a BIG life always playing it small

I used to want to be the smallest girl in the room. Because thin meant she was the prettiest & worth being loved & admired.

Then I wanted to be BIG & small at the same time. I wanted to be BIG & STRONG & live a BIG life but I still wanted a small body.

Taking up less space may get you complements, it may change the way people see you, but it won’t change your worth or the relationship you have with yourself. 

How you see yourself at your core will not change simply because of your weight. That’s part of the work you have to put in.

Your worth is also not based upon you accomplishing everything on your to do list, or over eating, or looking good in an outfit, or having too many cocktails or none at all, or plain just not knowing where you are in life or where you’re going.⁣⁣

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The only way to throw those weights in the trash & rid yourself of feelings of being viewed as “less” is to cloak yourself with new, real truths & an entirely new narrative. ⁣

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I’ll leave you with words from @annelamott 👇🏻⁣

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“What if you wake up some day, & you’re 65, or 75, & you never got your memoir or novel written, or you didn’t go swimming in those warm pools & oceans all those years because your thighs were jiggly & you had a nice big comfortable tummy; or you were just so strung out on perfectionism & people-pleasing that you forgot to have a big juicy creative life, of imagination & radical silliness & staring off into space like when you were a kid? It’s going to break your heart. Don’t let this happen.” — Anne Lamott⁣

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Go live that big juicy creative life, of imagination & radical silliness. ⁣

⁣

Stay thirsty

xoxo ⁣

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She told me she feels like she lost the spark and her relationship & this is what I said…

DM of the day, “I feel like I’ve lost the spark in my relationship. I dunno whether to stay, go, change myself or him. Maybe there’s a better one out there.”

I asked her, “Well how do you want to feel in your relationship?” — She didn’t know.

How bout we start there before we talk about anyone changing anyone else.

I’ll ask y’all something my mom asked me before, “Who do you want beside you on the beach when you’re old?”

I refer back to one of fav quotes, “Fall in love with someone who is both your safe place & your biggest adventure. — Bianca Sparacino

There is nothing about butterfly’s in that quote. And nothing about perfection. 

Because let me tell ya, in 38 years I’ve never once met a perfect man — or a perfect ME.

I’ve had a hard time letting people love me. 

I had a bad habit of pushing away healthy, stable love. And if I felt I was going to be hurt, or things got really f*cked up & hard, I’d emotionally distance & end things before I could get hurt.

I’ve learned letting someone love you doesn’t mean you’re weak, it means you’re deciding you deserve to be loved.

To the recovering avoidant like myself, it’s hard. It feels icky sometimes & requires a shxt ton of courage & vulnerability I can’t even find the words for.

My idea of love has changed as I’ve aged. I used to view it as a noun — it’s a verb. 

It’s something you choose, it takes conscious effort & work. It’s not magic fairy dust & an endless buffet of ribs (but that’s would be nice sign me up btw 🤚)

A hard lesson I’ve learned is bad timing doesn’t always mean you stop trying or believing in love.

Maybe you just need slow down, adjust your sails & wait until things are maybe a lil slightly less fxcked. 🤷🏼‍♀️😂

The grass is greener where you water it. Don’t forget to water yours first. 

Oxox

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Why I detest the word “Motivation” & why fitness is our responsibility

I detest the term “motivation.”

I feel people use it as an excuse.

If all I needed was simple desire & motivation, I wouldn’t have been 50lbs overweight or had a piss poor relationship with food. I wouldn’t had developed disordered eating. I wouldn’t have bounced around from diet to diet.

Nothing is permanent in this world, not even motivation. But one thing no one can take away from you is education.

It starts there. I had no idea how to fuel my body & love myself as a child. Schools don’t teach it. My parents tried the best they could. 

You have the freedom to make the choice

every day to start over.

Take my mom for example, can you believe she’s going to be 60?! 🔥 

She chose to learn more about her body & take control of her health. She signed up to work with @nutrisenseio too because she values quality of life.

As I’ve aged, I’m almost 40, I feel health & fitness is a responsibility we all have. It’s a responsibility for us to be our healthiest selves so we can teach our youth. They don’t have to suffer like we did.

Looking good naked is awesome, we all wanna feel good about ourselves, but the ultimate goal should be longevity.

Simply shooting for shredded abs & a nice a$$ don’t help you have good performance in the gym or the endurance to play with your kids. They don’t help you have the energy to rock a presentation at work, have a clear mind & a happy soul.

Did you know Millennials, age 25-40, gained an avg of 41lbs during quarantine?!

Its time to expect more than motivation & aesthetics. We were made to be ACTIVE participants in life.

Increasing strength & endurance decreases fragility. Having optimal body fat percentages reduce the risk of disease.

Health & fitness are learned behaviors modeled by leaders in our society.

Fitness is a responsibility & concept in the same manner that we have agreed hate, lying, stealing, & abuse are detrimental to a well functioning community.

So the next time can you say, “Well I’m just not motivated.” Or you say you just want someone to tell you what to do without understanding the who, what, why, when, & how — think about being a role model for someone else.

Get off the bench, step on the court & lead by example. Because strong humans raise a strong future, & they are led by well-fed & educated men & women who train for life mf’s.🤘🏻🦾

If you need help, don’t hesitate to reach out via dm! Links for coaching inquiry options & @nutrisenseio information here.

Now drop an emoji if you’re ready👇🏻

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There’s more behind a picture than a wall

What I do & look like now really doesn’t mean jack or offer you as much value than the story that got me here today.

I can give you all the advice on what I practice & preach daily, but you can’t replace life experience, feeling emotions, & putting in the work.

I don’t know everything & I’m not an expert. But I have lived similar struggles just like all of you & I know what it feels like to sit in a shxt pool of self loathing.

🖤I was the fat girl. Kids were mean.

🖤In the 6th grade I was told I was too big to be a cheerleader.

🖤This one’s for the 14 yr old me that thought rice cakes & sugar free jello were meals & restriction was the only way to be thin & thus loved.

🖤This one’s for the 16 yr old me that thought skinny & having a boyfriend was all she needed for happiness & worth.

🖤This one’s for the 18 yr old me that beat herself up for gaining 20lbs in college bc she made memories w/friends. 

🖤This one’s for the 20 yr old me that binged & purged & let food consume her every thought because she wasn’t as pretty or skinny as other sorority girls. 

🖤This one’s for the 22 yr old me that got married too young, was a people pleaser, & turned to drinking to numb the feelings.

🖤This one’s for the 28yr old me, divorced, lost, partying, gut issues, & starving bc her body was the only thing she thought she could control.

🖤This one’s for the 32 yr old me that discovered Crossfit & fell in love with being strong, but let PR’s & comparison lead her to overtraining & completely fxckin up her hormones & gut for yrs.

🖤This one’s for the 36 yr old me struggling to figure out how to date & live in a world as an athlete with Crohn’s & special needs.

🖤This one’s for the 38 yr old me that continues to grow & evolve in a life that constantly changes.

For all the humans who scroll, comparing when they see a beautiful photo, know there’s a story & a lifetime of struggle there too.

What we do now is not a reflection of livin a perfect picture life, it’s a reflection of a lifetime of scars which are far from picture perfect —we should wear them proudly.

There is HOPE💓 

Link HERE if you need a consultation & pep talk to get back on the right health journey for you🙏

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Fall in love with the journey and build your foundation first

Remember when your mom & dad used to say, “You’ll understand when you get older.”?

Well, I’m almost 40 & just when I think I have everything figured out I realize I still don’t understand a fuggn thing. 😂 

The difference — I’ve learned to embrace & fall in love with my journey.

Learn from the lessons of your past.

Self awareness is a super power.

Had a fun podcast with Dan Rosada & @bigfatlifepodcast today! That will drop next Wednesday, I will post all the links! 🤘🏻

We talked about building our foundations 1st.

Most people wanna over complicate things or they just want people to tell them what to do without educating themselves or understanding how their bodies work, their emotional ties & relationship with food, how they respond to food, exercise, stress, etc.

I put it like this, you don’t tell builders to go ahead & put the walls & roof up on a house without building a foundation, right? Because it won’t work will it? Everything will come crumbling down.

I chatted with a friend today about age. How we don’t really understand why people fear getting older.

I don’t know about y’all but my 20’s & early 30’s were a train wreck. As I’ve aged, I started to wake up & realize I had been livin for everybody else but me. I disappointed myself with comparison & expectations instead of falling in love with the process & journey.

I ignored addictions to things like sugar & carbs, excessive alcohol/caffeine, men, negative self talk, seeking to change my body to make myself feel better rather than changing my mindset & relationship with self.

Now is the time to build your foundation & fall in love with YOUR journey! 🌈 

Xoxo 

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Finding the right diet for you & what you should be tracking! Why I use a NutriSense Continuous Glucose Monitor

If you have a body, you’re an athlete. Athletes strive to function at their best! 

The amount of information on the interwebs as the “right” diet is for you is astounding & confusing.

I used to be one that followed what everyone else was doing especially if I desired to look like a specific person, whether deep down I knew their training & diet methodology didn’t align with me.

So I started collecting my own data to solve the riddle & choose what was best for my health & body goals:

-Bloodwork & testing via my family doctor & functional medicine doctor

Ex: Hormones, routine labs, thyroid, inflammation markers, lipids, gut tests if I was having bloating/pain/abnormal symptoms

-Tracking Food via @myfitnesspal

Ex: calories, macros, trigger food symptoms

-Tracking via my @fitbit Versa 3 

Ex: sleep quality, menstrual cycle, steps, weight

-Journaling Biofeedback

Ex: sleep quality, mood, performance, recovery, energy & digestion when eating certain foods & meal timing

-Tracking ketones via @ketomojo

-Tracking glucose NOW via @nutrisenseio continuous glucose monitor (CGM)

**CODE: KATIE25, LINK HERE**

https://www.nutrisense.io/

Since transitioning to a carnivore-based diet, I am particularly interested to see how my body regulates glucose to keep me my healthiest.

I want to see if there are things I can do to optimize my health like experimenting with meal timing, meal sizes, fasting, work out intensity, sleep, etc, to keep stress levels down, performance in the gym strong, & energy levels exceptional so I can be EXTRAORDINARY!

Age is just a number & your quality of life, impact on this world, & longevity hinge on your ability to understand & take care of the only forever home you will ever have — your body. 🏠❤️