Lilbitoffit Airfryer And Crockpot Ribs! 2 Easy Recipes!

You had me at RIBS!

I prefer my beef ribs in the crockpot (or smoked), they come out fall off the bone tender vs in the airfryer.

I like my pork back ribs crispy on the outside. Prefer them in the airfryer. I cut them up into singles or doubles so the outside edges are all crispy!

When choosing your ribs, remember there are different kinds of ribs.

  • Beef short ribs have the meat on the top of the bone. They’re a cut of beef taken from the brisket, chuck, plate, or rib areas of beef cattle. They consist of a short portion of the rib bone, which is overlain by meat which varies in thickness.
  • Pork back ribs are taken from around loin, the muscle that runs along the back on either side of the spine. They’re curvier & shorter than spareribs (hence why they call them “baby” back ribs) with lean meat both between & on top of the bones. They’re leaner, smaller, & slightly more expensive than spareribs.
  • Pork spare ribs come from the belly area. They’re thicker, meatier, fattier ribs.
  • Beef flank ribs are typically used for faster cooking in Asian dishes when the ribs are cooked hot & fast. In the flanken style of short rib, this thin cut, which is about 1/2-inch thick, goes across the bones so that each slice contains a few pieces of bone.

Airfryer Instructions

  1. Optional: Season the ribs with bbq spice rub or your preference covering both sides
  2. Cut rack of ribs into sections 4-5 ribs to fit 
  3. Preheat air fryer to 380, place ribs in the air fryer, meat side down, cook for 20 minutes.
  4. Flip ribs over, cook for an additional 10 minutes on 380.
  5. Optional: Once the timer is up, cover with bbq sauce. Cook for 5 minutes on 400.
  • Quick Tips: I cut my pork ribs into 1-2 bone sections so the outsides come out crispy. You can also throw them in the air fryer for around 22 minutes at 380-400 (no preheat). Set it & forget it. Season with salt. Mine still come out good if you’re in a hurry. I prefer just salt as seasoning. 

My Basic Crockpot Instructions 

  1. Set crockpot on low. 
  2. Cut rib rack in half, place in crockpot with 1 cup water. 
  3. Cover, cook over night 8-10 hrs. They fall off the bone. Add whatever sauces or seasoning you like.

Enjoy y’all!!!

31 Powerful Affirmations For Every Area Of Your Life

Snowpocalypse ❄️ 2021 #indianaproblems

Many of you are stuck inside. Which means we’re snuggled up to our emotions. Yikes right?!

If that’s you, here are:

31 Powerful Affirmations For Every Area Of Your Life 

— medium.com  (fav!)

You can book mark these for later on Instagram here: https://www.instagram.com/p/CLWreaPj_Bv/?igshid=1aeddpziw8f1n


Money

  1. Money comes to me easily and effortlessly.
  2. I constantly attract opportunities that create more money.
  3. I am worthy of making more money.
  4. I am open and receptive to all the wealth life offers me.
  5. My actions create constant prosperity.
  6. Money and spirituality can co-exist in harmony.

Love & Relationships

7. I am full of positive loving energy.

8. I welcome love and romance into my life.

9. I am in a loving and supportive relationship.

10. I deserve love and I get it in abundance.

11. I am loved, loving and lovable.

12. I am blessed with an incredible family and wonderful friends.

13. I give out love and it is returned to me multiplied manyfold.

Self

14. I forgive myself and set myself free.

15. I believe I can be all that I want to be.

16. I am in the process of becoming the best version of myself.

17. I have the freedom & power to create the life I desire.

18. I choose to be kind to myself and love myself unconditionally.

19. My possibilities are endless.

20. I am worthy of my dreams.

21. I am enough.

Health

22. I deserve to be healthy and feel good.

23. I am full of energy and vitality and my mind is calm and peaceful.

24. Every day I am getting healthier and stronger.

25. I honor my body by trusting the signals that it sends me.

26. I manifest perfect health by making smart choices.

Happiness

27. I am grateful to be alive. It is my joy and pleasure to live another wonderful day.

28. Happiness is my birthright. I choose to be happy and I deserve to be happy.

29. Being happy comes easy to me. Happiness is my second nature.

30. Good things are happening.

31. I am deeply fulfilled by what I do.

Oxox Be safe! Coach K

Easy Airfryer Hard Boiled Eggs! Yes, You Read That Right!

Who else seems to screw up hard boiled eggs? Seriously, I struggle every. single. time.

So I got on the ole trusty google and, BINGO — an airfyer recipe. Y’all know I’m in a serious relationship with my airfryer, remember, I named him AL.

These take seconds to peel and do not require a long water bath.

One of the EASIEST air fryer recipes EVER.

  1. Load eggs in your air fryer basket.
  2. Air fry, 250F, 16 minutes, no preheat. If you like a softer yolk, reduce time slightly to 14 minutes.
  3. Put in bowl of cold water, cool so they don’t burn you.
  4. Quick peel by cracking the eggs on the top and the bottom and gently roll them on your hard surface (like your counter or cutting board).
Nice visual guide

You’re welcome!

Who else loves some deviled eggs!???

The One Thing You Need To Control For Success

It didn’t work out how I thought it would…

…Monday morning.

Got up at 4am, went to the gym expecting a 5am workout, not sure what happened but no one was there to open the gym. Shxt happens, right?! 

So I thought, I can choose to be angry or I can choose Plan B & not let emotions control me.

I’m a big believer in the Universe gives you what you need for your highest alignment, always.

Repeat after me, “Things happen FOR  me not TO me.”

I chose plan B. Went to @hotworx.fishers & got in an amazing hot cycle active recovery day. This is probably the Universe telling me I needed to take it easy.

Read an article on investing this morning, now I know nothing about stocks & investing, but I’ve always been intrigued. So I’m taking aligned action to learn. Work smarter not harder. It’s time I learn & not fear.

Oh and before I forget, 2 questions I learned that will help you avoid conflict in your relationship with yourself & others:

1.) Does your EARNING power or SAVING power make you feel more safe & secured?

(Helpful with saving and spending habits)

2.) Do you want SUPPORT or a SOLUTION?

(Helpful when facing a problem)

I felt these were huge & wanted to share.

Our differences and not letting emotions control us apply to us all because the same secrets can be applied to your fitness journeys, money journeys, relationship journeys, healing journeys — you name it.

This article was talking about the secret to staying IN THE GAME. That’s the key to wealth building.

And that secret is learning how to control your emotions and not let them control you.

Stoicism at its finest. Love it, big fan. 

LIFE in general, I feel is like 5% theory, 5% execution, & 90% managing your emotions. Similar to the article I read this morning.

The THEORY part, you can learn and research all the things, but if you don’t take aligned action you’re still going to be in the same place. 

This applies to money, love, & health. 

The EXECUTION part, that’s the aligned action. LFG. You’ve heard me say it before, you either DO or you DON’T. Your choice. I prefer to be a doer. 

You either go workout or you don’t. You choose to eat well or you don’t. You choose to save and invest wisely, or you don’t. You choose to evolve with your partner or you don’t. 

The MANAGING YOUR EMOTIONS part, you either work with your emotions for your benefit or you let them control you. Sometimes the best thing to do, and this is what I’ve started doing, take the emotion out of it. Then reflect before making a decision.

The gym wasn’t open this morning, ok. Plan B, what can I do in this moment to make it more magic  to my benefit? 

— Go get in a short workout, chalk it up to an active recovery day. Give gratitude I have options & my health.

Say you invested, then you lost money, then you learned from said experience, made a different choice, doubled your money 💰 

Really y’all, everything comes down to mindset. Thoughts become things. Money is just energy. You control your energy and relationship with things & people. Love, money, & health are connected. 

I’ll leave you with a favorite quote for #mindsetmonday 

I keep this in my daily scheduler & as an alarm that goes off at 11:11 every day along with the reminder to live by my authentic values:

“Watch your thoughts, they become words; Watch your words, they become actions; Watch your actions, they become habits; Watch your habits, they become character; Watch your character, for it becomes your destiny.” 

Oxox Coach K

Easy Guide to a Low Carb Cheeseburger Keto Casserole Recipe

Dudes it’s cold out. Felt like eating something that was a cross between chili and a bacon cheeseburger. I mean what could go wrong ?! 🤷‍♀️

Casserole Ingredients

** For sensitive tummies I would omit high fodmap ingredients or anything you’re sensitive to like dairy

  • 1/2-1 pound bacon
  • 1 pound ground beef (I like 85%)
  • 1/2 sweet onion **optional
  • 1 clove garlic **optional
  • 4 tablespoons cream cheese **optional
  • 2 tablespoons sugar free ketchup 
  • 1 tablespoon yellow mustard
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon salt of choice
  • 4 large eggs
  • 1/4 cup heavy cream **optional
  • 1 teaspoon ground pepper
  • 8 ounces shredded or grated cheddar cheese
  • 1 teaspoon fresh dill **optional

AIRFRYER BACON

I wrote a whole post on the details of perfecting your airfryer bacon HERE

Ingredients

  • 1lb bacon
I love this Hormel Bacon, its all natural with no preservatives

Bacon Instructions

  • Heat air fryer to 350°F
  • Arrange the bacon slices, twisting slightly to fit.
  • Cook for 6 minutes, flip.
  • Cook for 4-6 more minutes, check for doneness.

Casserole Instructions

  1. Cook bacon first. Add ground beef to skillet and cook until browned. Drain fat.
  2. Add the onion and garlic to the skillet with the beef and cook until translucent, about 5 minutes if you’re adding them
  3. Add the cream cheese, ketchup, mustard, Worcestershire sauce, and salt to the skillet and cook over low heat, stirring constantly, until combined.
  4. Spread the beef mixture into a greased 8×8 baking dish. Top with the cooked bacon.
  5. Crack the eggs into a medium bowl and whisk together with the heavy cream until combined. Stir in the pepper.
  6. Pour the egg mixture over the beef and bacon.
  7. Top with the cheddar cheese.
  8. Bake at 350 degrees for 30 minutes or until set and golden on top. Sprinkle with dill before serving if using 

RECIPE NOTES

GAPS: Use sugar-free bacon

KETO: Consider omitting the ketchup or lessening the amount, depending on your carb tolerance. 

CARNIVORE/ZERO-CARB: Seasonings & sauces are personal preference.  Omit any ingredients that cause gut issues. Be creative and construct to your own recipe!

Happy eating loves!! 🥓 🍔 🧀 

2 Quotes for Valentines Day

2 quotes for ya today, “How you love yourself is how you teach others to love you.” @rupikaur_  

“Love the world as your own self then you can truly care for all things.” – Lao Tz

#happyvalentinesday 💕

Choose the people that light you up, push you, and inspire you. Choose the people who see your light and will also hold you accountable to chase your potential. Choose the people who won’t not let you be your best self.

Choose those people and also be that someone to yourself. ❤️

I hope you find a reason to smile today. Even if it’s not from someone else but from yourself, loving yourself how you need to be loved. Don’t focus on what you don’t currently have & find joy in the things you do have. A little gratitude goes a long way.

Sending all the love! 

P.S. This instafamous photo was taken in the bathroom at the gym this mornin.😂 I had pink on. Thought it appropriate for the day. Just keepin it on the real reel 🤷‍♀️

Tank top on Amazon Favorites List!

https://www.amazon.com/shop/lil_bit_of_fit


P.S.S. The holiday of all the big beautiful bouquets, I wanna know what y’all‘s favorite flowers are???  [mine: pink roses🌹 daisies🌼, sunflowers🌻] 👇🏻💐 Drop’em below!

Oxox Coach K

The One Exercise You MUST Do

When you read this title, most think of someone spending hours in the gym. If you would’ve asked me years ago, I wouldn’t have given it a second thought, I would’ve thought the same thing.

The one exercise you MUST do…

…exercise your mind.

It never would have occurred to me the power and influence of our minds. How our minds push our bodies to defy expectations, beliefs, and even our own biology. Call’em miracles?

Think about the placebo effect.

So lets chat about two habits I cultivated that can also help you change your life. You can start right now. It’s easy, promise!

I knew when I was in the pit of ONE of my rock-bottoms, cuz ya gurlz had many, I had to start changing my beliefs & mindset.

⁃ My health was not good.
⁃ I was bloated & constipated all the time it seemed no matter what I ate.
⁃ I was putting on weight (FYI when you hoard negative emotional energy, that can be the actual culprit literally weighing you down).
⁃ My performance in the gym sucked.
⁃ I didn’t wanna wear anything but baggy clothes, thank God I wear scrubs to work. Which also translated into me wanting to hide all the time. Hermit mode engaged.
⁃ I was in debt, yet I couldn’t stop myself from overspending because I was putting a fxcking Band-Aid on a bullet hole — I was unhappy. You know it’s a problem when you order shxt from Amazon & you forget you ordered shit from Amazon.

I felt like this was just my story & I could never get ahead. I can’t tell you how valuable to was to invest in coaches to guide me along my way: business coach, nutrition coach, therapist, functional medicine docs, family docs. Don’t be afraid to invest, you’ll get more back in return. And if you need someone to talk to, tell me about your story here. We’ll hop the phone & get some answers for you.

Despite me doing all the physical exercise known to man (president of the ‘habitual over exercisers club’ right hurrrr), the one exercise I was not doing — exercising changing my mindset to rewrite my story.

Sound familiar?

So what did I do?

The two habits that changed my life forever — GRATITUDE every morning & cultivating my ENVIRONMENT (mental & physical) to RECEIVE ABUNDANCE & what I wanted.

I started listening to podcasts and YouTube‘s to people I inspired to be like.

Successful people.
Positive people.
Learning about things that would make me better as a coach and human and partner and friend and daughter and coworker, etc.

First thing in the morning I say at least three things I am grateful for and something I love about myself.

Second thing, I check my podcasts and YouTube‘s to see what I wanna listen to today.

BONUSES…let me give you a couple more.

I detoxed my social media and unfollowed anything and anyone that made me feel negative energy or the need to compare & mourn past versions of my body (it only fuels disordered eating and body image.)

I also detoxed the people in my life. Yes, I understand this is a hard one especially when it comes down to friends and family. But it is absolutely necessary. Stop ignoring that nagging feeling that keeps telling you you don’t need to be around that friend or that person you keep dating but they treat you like yesterday’s trash.

Trash creates more trash.
You attract the energy and vibe you put out.

When you fall in love with who you are, under any circumstance, you awaken the love you need within you and you naturally attract and experience more love and success in your life.

This is a lot easier to do when you cultivate a nourishing environment for you to grow into your fullest potential.

Some of my favorite podcasts, social media, & YouTubes:

Lori Harder, Earn Your Happy @loriharder

Chris Harder, For the Love of Money, @chrisharder

Sarah Kleiner, The Carnivore Yogi Podcast @carnivoreyogi Carnivore Yogi YouTube

Jenna Kutcher, The Goal Digger Podcast, @jennakutcher

Rachel Hollis @msrachelhollis RISE Podcast

Cody McBroom, Tailored Life Podcast @cody.boomboom

The Excellence Cartel @the_excellence_cartel

Elite Physique University Podcast
John Gorman @team_gorman
Jason Theobald @scoobyprep1_ifbbpro

Nutrition Dynamic @nutrition_dynamic
Vince Pitstick @vince_pitstick

The Cabral Concept Podcast @stephencabral

Lacy Phillips, The Expanded Podcast @tobemagic

Lewis Howes School of Greatness Podcast, @lewisHowes

Almost 30 Podcast

Barbell Shrugged POdcast

Aubrey Marcus Podcast, @aubreymarcus

Empire Podcast Show Podcast
Bedros Keuilian @Bedroskeuilian
Craig Ballantyne @realcraigballantyne

Health Via Modern Nutrition Podcast

Mark Groves Podcast, @createthelove

Max Lugavere, The Genius Life, @maxlugavere

Jon Kim, The Angry Therapist, @theangrytherapist

Dr. Nicole LePera, @The.Holistic.Psychologist

Kelly Hogan @kelly_hogan91 My Zero Carb Life YouTube

Judy Cho @nutritionwithjudy + YouTube

Dr. Lisa Wiedeman @carnivoredoctor

Dr. Ken Berry @kendberry.md + YouTube

Neisha Berry @neishalovesit + YouTube

Bella @steakandbuttergal + YouTube

Carnivore Cast @carnivorecast + YouTube

Vanessa Spina @ketogenicgirl + YouTube + Fast Keto Podcast

Kait @healthcoachkait + YouTube

So here’s to the power of your mind!

What changes will you make today?

oxox Coach K

The True Meaning of Being Alone

Nailed my 13k steps today. That was my goal. Rounded them out tonight at home on the ole treadmill watching Real Housewives of New Jersey. 😆

I got to thinking about a therapy session I had where we were working on the feeling of “being alone.”

For me I struggled with the frustration that “no one will ever understand & accept the real me so I’m better of by myself.”

— I’m complex, I recharge in my alone time

I’m a bit of an a$$hole sometimes & hella fun too 😉

I change my mind a lot

I want to achieve & do so much & reach my full potential

I love soooo many different things & I want them all

I want to learn as much I can & soak up every bit of this life, even the mistakes. 

Call me greedy, ambitious? 

Whatever. 

I’ve been called worse 😂

Anyone else feel this way?

I realized that in my life when I had felt alone it was because I wasn’t being vulnerable enough to let my guard down to be truly seen for who I was.

And that’s the person that’s not perfect, does not have her shxt together all the time, has no idea where the hxll she’s going or what the right answers are.

The reason we feel so alone is because we’re not allowing true connection.

It’s like social media & only showing the highlight reels. They’re masks we put on.

Just wanted to write these feelings down in case anyone else has felt like me. 

Sending you guys all the ❤️ 

Ps. Get your steps in. 🙂 

Body Image – One thing you need to stop doing

Today’s act of bravery came in the form of addressing a common occurrence in the social stratosphere: attention whore, cheap, trashy, “they only like you for your looks,” disgusting, [insert hate message]…these are just a few hateful things I’ve been told on social media.

I feel I can speak for most of us that share our lives & body journeys with y’all, we could give a f@$k less what the haters think. And we would also be lying if we said it didn’t sting a lil bit too.

I had a client tell me yesterday she was really proud of her body progress. She wanted to show it but felt shame when she thought about it because of what other people would think.

I felt for her — that pit in your stomach when you think about something you’re afraid you’ll be judged for. But then you also feel guilty that exact thing lights you up & you know you’re stifling yourself.

Listen, I’ve have had plenty of hater-aid thrown my way from people, criticizing me for being open about my body & details of my life.

Firstly, Karen, (Poor Karen she’s always getting picked on 😂), we know you’re projecting your own issues upon us & that it really has nothing to do with us or our actions. 

We’re not just bodies, we’re not just faces, we’re not just what we look like. We live & love in leggins, scrubs, uniforms, business attire, & everything in between & are much more than our physical appearance.

Secondly, most of us don’t post pictures for attention or anyone’s approval. We work hard for what we have & are proud of what we’ve created & overcome.

Designers show off their creations, they don’t hide in shame. So why should it be any different for us?

Our goal is to motivate, support, encourage, & guide others to be the best versions of themselves. 

You don’t need permission or to be pretty or look like anyone else.

Repeat after me & drop a ❤️👇🏻, “I don’t need to be pretty like her, I just need to be pretty like me.”

A Simple Guide on Scarcity Mindset Shifts and How to Get What You Want

I still shower with a shower cap. Not washing my hair is a sport I have mastered.

Pete can attest.

He sits on the side of the tub in between my shower curtains. Can’t get a moment alone I tell ya. Moms, ya feel me?! 🤚

One my favorite pics of Pete. RBF on fleek. Fun fact: I rescued Pete from Pet Smart over 2 years ago when I got my new apartment. I bought a bottle of Crown Royal & a cat, it was Valentines Day. LOL!

I’m not afraid to admit, however, there’s a lot of things I have not mastered.

“So what’s your 5 year plan?” Me — instant anxiety.

To be quite honest I can’t even tell you what I’m doing next weekend.

I mean, I can give you a generalization but I know as an emotional human being my wants & needs are going to change.

I’m a manifesting generator energy type ( human design ), it is what it is. I’ve learned to design my life around it, figured out how I’m wired, & I have manifested so much more abundance into my life since doing so.

I understand most of you, unless you fly your “woo flag” like me, have no idea what Human Design is or what that means — Google it. Links above! You’ll thank me later.

I had a phenomenal question by an instagram follower yesterday, which served as the inspiration behind this blog. I felt it was something everyone could use in their life.

I’ll summarize, she asked, “How do I effectively communicate to get what I want?”

I asked myself on numerous occasions over the years how in the hxll some people get whatever they want?

Let me paint a picture what my life used to be before halfway figuring this shxt out…

I too have been that human who:
– was living in the cheapest apartment in Anderson, IN & had to listen to the people downstairs physically beating each other & arguing every night
– was going through a divorce feeling like failure & confused about identity
– had my car repoed, $40,000+ in debt, $5 to my name, basically living out of my office & car, eating at hotels to save money on food
– was sick, struggling with Crohns, disordered eating & orthorexia feeling powerless & ugly
– was comparing wanting to be someone else, coveting their life &/or body thinking that would make me successful & happy
– was thinking being single meant there was something wrong with me & I needed to settle & find a partner fast to actually be worthy instead of realizing I needed to work on myself & be the person I wanted to be with first
– was getting involved in relationships, jobs, social plans when I felt resistance & ignoring my intuition, excessive drinking, overspending, giving my body to people who didn’t deserve it

So what did I do?

I knew I had to learn, hustle, believe in myself, be relentless in the pursuit of betterment, be resilient, & learn how to communicate with people to get what I want.

I made a list of the things I would need to do & the person I would need to embody to achieve these things. Areas: Health, Wealth, Self, & Relationships. These are my life pillars.

The BODY (Health) — healing, health, rest, eating ENOUGH, working out because I love my body, vibrancy, food & body freedom, self love

The CAREER (Wealth) — freedom, loving what I do, making an impact, following purpose not a paycheck

The RELATIONSHIP (Relationships) — doing the inner work, believing in myself worth, getting rid of preconditions I learned over time, self awareness of my shadows and triggers, being the person I would want to be with

The MINDSET (Self) — telling myself I’m a survivor, a thriver, I lead with my heart & I deserve everything I desire so I can serve others & myself to the highest degree. I deserve QUALITY and refuse to discount myself any longer.

Steps to get anything you want:


1.) You have to make a decision & get clarity on what you want (even if you don’t know how to get it). Find out what kind of manifestor you are. Here’s a great article on Specific vs Non Specific Manifestors. If you’re a specific manifestor, use detailed decisive statements like, “I want a partner by my 30th birthday” or “I want to lose 20lbs in 3 months.”

If you’re a non specific manifestor, like me, we prefer open generalities about how we want to FEEL. My favorite affirmation, “I accept and am open to receive whatever is meant for my highest alignment or better.”

2.) Detach from the “How” & desired outcome. Not knowing how something will come to fruition holds a lot of people back. Two things: divine timing & the Universe always has your back. Throw worry out the window. You have to take emotion out of it & be grateful no matter what happens.

3.) Visualize and BELIEVE in the desired outcome. Focus on how you feel with that thing you want. It’s like how athletes visualize perfect performance that leads to a win.

4.) Gratitude. Do you you look at your struggles as opportunities to grow or road blocks holding you back? When you practice being grateful for everything in your life no matter how small, you’re ability to manifest & get you want accelerates.

Getting what we want from others comes down to two things, awareness & communication.

Being a good communicator opens the doors to so much abundance & opportunity in your life. ⁣

It’s applicable in every facet of your life. ⁣
Whether you’re a:⁣
️- Mom or dad raising children⁣
– Entrepreneur growing a venture ⁣
– Businessman or woman trying to make a sale⁣
– Coach working with athletes or clients ⁣
– Boss or coworker or part of a team, community, or organization⁣

Awareness is being aware of the emotions, energy, & humanness of people & yourself. ⁣

Communication is being a good conversationalist & making someone feel seen, heard, understood, supported, & significant. ⁣

We live in a world of instant gratification, texts, swipes, & sliding into those DM’s. ⁣

Having a meaningful conversation & connecting with a person is truly an art. ⁣

I made an IG tv video on this very subject a few years ago. Check it out here on the gram!

Click image for link to full video on Instagram

I talk about being a good question asker, the difference between a shift & support response, & being an empath vs empathetic. ⁣

If you learn how to understand & communicate with people (including yourself), you will learn how to get that easy button a lot quicker & get what you (and they) want!

oxox Coach K