Looking Better Than 99% of People Over 40 is About This One Thing

I tried every program possible to get in shape in my 20’s & 30’s & I still felt like sh*t. I didn’t “look like I worked out” & had low energy. My gut was a dumpster fire.

I constantly had ‘projects’.

Keto for 30 days. CrossFit competitions. Fat loss cuts on a never ending cycle. Cold showers for… well… I didn’t last long with that one, to be honest. Brrrr. Not my thing.

It seemed this kind of dopamine hit, short-termism was “fine” for me in my 20’s. (I turn 41 this year.)

After 40 your body starts arguing with you a little, you wise up (hopefully), & learn a few things by, frankly, doing a lot of dumb sh*t. Things that don’t work as well as they once did.

So to avoid wasting time on dumb stuff, if you want to:
get in shape
lose weight
look & feel younger than your age
You gotta change & flow in alignment with your season.

Look around you. You won’t see many folks over 40 in great shape & full of energy for the majority. I’ve worked in healthcare in radiology & as a nutrition coach for 18 years. I see it everyday. People younger than me, in worse shape & health because they don’t take care of themselves. Because 99% of people struggle to do something that can’t be found in their social media feeds and Google searches…

…consistently show up & master the big rocks to true transformation, health, & fitness.

Here’s how I do the damn thang. Enjoy!

oxox Coach K

Minimally Optimal Effective Dose

What is M.O.E.D. ?

I noticed after turning 40 my physique & health were actually getting BETTER by doing LESS & simply focusing on enjoying my workouts while staying consistent af. The Minimally Optimal Effective Dose meant doing just enough to move the needle & improve your health, fitness, & body shape as I got older.

For any age, it is better to nail consistency week-in week-out than to only manage to do something much higher maintenance for weeks, while hating life, being desperate to stop, & eventually giving up & falling into bad habits.

I’ve noticed as I’ve aged, if I push it too much in the gym I get puffy, inflamed, gain weight & experience fatigue as a negative stress response vs if I take it “easier” on my body with lifting, simple movement & keeping my heart rate at a more moderate pace.

My workout M.O.E.D. methodology: 45 min-1 hr of resistance training 4-5d/wk paired with short bursts of cardio + daily walking (I get 15k steps/d).

Slice & dice it any way you want, do what works for you. You can do two 20 minute workouts a day, 1 long workout, etc.

This will:

build strength & muscle
improve cardiovascular fitness
help you burn body fat & transform your body shape in no time

You can fit this in every single week because you haven’t had to turn your busy work & family life upside down.

Zone Training Basics

Training zones allow us to understand which energy systems & muscle fibers we use at a given exercise intensity level.

There are 6 zones. Zone 1 is the lowest intensity (for example, sitting on the sofa to watch Netflix), while Zone 6 is the highest (for instance, all-out sprinting).

Zone 1: Energy source mainly used: fat (and oxygen)
Zone 2: (easy jog; relaxed biking). Energy source mainly used: fat (and oxygen)
Zone 3: Energy source mainly used: fat trending into carbohydrates
Zone 4: Energy source mainly used: carbohydrates
Zone 5: Energy source mainly used: carbohydrates
Zone 6: (all-out sprinting). Energy source mainly used: carbohydrates trending into creatine phosphate.

**The fuel type you burn to create ATP changes with exercise intensity. In zones 1 & 2, you are primarily burning fat. In Zone 2, you also exercise at a level that optimally stimulates your cells’ mitochondria.

The Benefits of Zone 2 Cardio

Why do I spend much of my physical activity time in Zone 2 cardio?

First, I want to increase the number & efficiency of my mitochondria. In Zone 2, I maximally stimulate my mitochondria to produce ATP (energy). Your body will create more mitochondria in response. With more mitochondria, I can create more ATP through fat oxidation.

As you work in Zone 2, your body will get better at burning fat for energy. You may lower your risk of health problems such as insulin resistance, cancer, & dementia.

I do Zone 2 training to improve my health & longevity. I also have more energy throughout the day, I’m not as sore, my mental clarity if better, & my heart rate has lowered.

I get my heart rate up higher 2-3 times a week but no longer redline my CrossFit workouts daily like I used to.

Healthy Eating & Fat Loss M.O.E.D.

80-90% for Health. 20-10% for Flexibility

You can still lose weight after 40. Yes, I do feel the levels of indulgence we could get away with in the past bite us in the ass pretty quickly. <weeps quietly>.

Instead of quick fix, masochistic approaches to dieting, we can lose body fat & stay lean using the minimally optimal effective dose of dietary effort — intentionally managing calories & eating healthy foods the majority of the time, say Monday to Friday, or 80-90% of the time, meaning things like:

High protein breakfasts (eggs, bacon, sausage, etc)
High protein lunches/dinner (meat, seafood, eggs, etc)
No-minimal sugar & snacks between meals (2-3 meals/day)
Intermittent fasting overnight (12-16+ hours) Do what works for you as far as eating windows.
Use carbs (fruit, veggies, oats, rice, etc) intentionally. Typically the more active, the more you tolerate. If they cause issues mentally & physically, you may do better abstaining.
If you like weekend/social flexibility, use wisely.

Energy Boosting, Stress Reducing, Biohacking

Sleep & Walk more while balancing hormones.

The people I meet over 40 who have boundless energy & seem younger than their years all have a few things in common:

they are conscious of managing stress
they prioritize their sleep & get outside in the sun
they understand the importance of hormonal balance

Ultimately all those things are interconnected.

Sleep helps you manage stress & regulate hormones
Reducing stress helps you sleep & keep Cortisol low which again regulates hormones
Keeping hormones balanced improves mood, energy levels, libido, & metabolism

So what are the tiniest, simplest yet most effective steps for us to achieve all that? 2 simple habits:

Fit in as much walking as you can each week. This reduces stress, helps you sleep, builds stamina, burns calories, & lifts your mood.
Prioritize sleep by getting 7-8 hrs/night. Avoid screens, alcohol, & heavy meals before bedtime.

Looking Better Than 99% of People Over 40 is About One Thing — Link here

bio carnivore lilbitoffit katie kelly indiana fishers

Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

May 7, 2023May 7, 2023

My Biggest Fears Used To Be Failure And Getting Fat

I shuddered. “What would it take to lose you?”

“To be disappointed again?”

— “To abasemently change.” I replied.

𝘈 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯, 𝘐 𝘢𝘴𝘬𝘦𝘥 𝘮𝘺𝘴𝘦𝘭𝘧 𝘢𝘴 𝘐 𝘴𝘪𝘱𝘱𝘦𝘥 𝘰𝘯 𝘤𝘰𝘧𝘧𝘦𝘦 & 𝘫𝘰𝘶𝘳𝘯𝘢𝘭𝘦𝘥 𝘮𝘺 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴.

Learned a new word today as I was searching for an adjective to describe the emotion of abandoning yourself to change for another or some thing for this blog.

𝚗𝚘𝚞𝚗: 𝚊𝚋𝚊𝚜𝚎𝚖𝚎𝚗𝚝

𝟷. 𝚝𝚑𝚎 𝚊𝚌𝚝𝚒𝚘𝚗 𝚘𝚛 𝚏𝚊𝚌𝚝 𝚘𝚏 𝚑𝚞𝚖𝚒𝚕𝚒𝚊𝚝𝚒𝚘𝚗 𝚘𝚛 𝚍𝚎𝚐𝚛𝚊𝚍𝚊𝚝𝚒𝚘𝚗. 𝚃𝚑𝚎 𝚜𝚝𝚊𝚝𝚎 𝚘𝚛 𝚌𝚘𝚗𝚍𝚒𝚝𝚒𝚘𝚗 𝚘𝚏 𝚑𝚊𝚟𝚒𝚗𝚐 𝚋𝚎𝚎𝚗𝚛𝚎𝚍𝚞𝚌𝚎𝚍 𝚒𝚗 𝚛𝚊𝚗𝚔, 𝚘𝚏𝚏𝚒𝚌𝚎, 𝚛𝚎𝚙𝚞𝚝𝚊𝚝𝚒𝚘𝚗, 𝚎𝚜𝚝𝚒𝚖𝚊𝚝𝚒𝚘𝚗.

My biggest fears used to be failure & getting fat.

Now, at 40, my biggest fear👉abandoning myself.

I did when I was younger (along with struggling with obesity, bulimia, & Crohn’s disease) resulting in decades of pain (physically & mentally).

weight loss before and after carnivore lilbitoffit katie kelly — I’ve lost 55lbs & put my bulimia & Crohn’s disease in med-free remission via the Carnivore diet

Funny🤔 I wouldn’t change a thing because that mess, my storybook, has made the woman writing these words for you.

Words in hopes of by sharing my story & things I’ve learned that you can live your best life, one that nourishes your body, mind & soul.

Here’s your permission🎟️👉do things your way.

When you’re being yourself & living authentically, sink into how fucking good that feels while you sit back & watch everything fall into alignment🙏✨ 👐🧿🪬

Life is like beautifully constructed architecture. If designed well, it works! It stands with regal command.🫡🇺🇸🏁

🚫It’s not vanilla.

It’s like exquisite, intimate, passionate sex that’s better with the lights on🔥

(𝘉𝘭𝘶𝘴𝘩? 🙈🙉🙊𝘎𝘰𝘰𝘥. 𝘐 𝘬𝘯𝘰𝘸 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘸𝘩𝘢𝘵 𝘐’𝘮 𝘵𝘢𝘭𝘬𝘪𝘯 𝘢𝘣𝘰𝘶𝘵😉)

Make space for that shit.

Oxox Coach K

You can find this post here & others just like it on the gram❤️

#sundaychurch #loveindy #mystory #rev2023 #revindy @revindyevent @iuhealthfdn @indianapolismotorspeedway @lisamitchellindy

May 6, 2023May 6, 2023

7 Fat Loss Mistakes That Are Keeping You Stuck

Misconceptions & confusion that are most likely holding you back…

Like these: “I am not losing weight on the scale but am losing inches. Is this working?“ & “Muscle weighs more than fat”

Which isn’t actually true.

A lb of muscle weighs the same as a lb of fat. Just like a lb of chicken breasts weighs the same as a lb of ribeye…YES, one is fattier than the other, but a lb is a lb.

The more accurate way of saying this & probably what most people mean when they say this is “Muscle is more dense than fat.”

When you’re losing inches but not weight, this means that your body is going through what’s called recomposition or you’re losing body fat, which takes up a significant amount of space, & you’re left with a greater proportion of muscle, which takes up less space (i.e., more density)

This is actually a great sign due to the positive changes your metabolism & overall health are undergoing as you continue to build muscle!

Muscle is the organ of longevity & metabolically taxing. This means that the more muscle you have on your body, the leaner you will be. The less muscle you have, the less efficient your body is at using the calories you consume on a daily basis & the greater decline you will have in your overall health.

The scale can be a useful tool to show long-term trends but it doesn’t give you the entire picture. Additionally, fluctuations in your scale weight can happen for SO many different reasons that have absolutely NOTHING to do with body fat gain or loss.

With that, here are 7 fat loss misconceptions that are most likely keeping you stuck!

Hope these deets help!

7 Fat Loss Mistakes That Are Keeping You Stuck

You Can Spot Reduce Fat

Doing 200 ab crunches to reduce belly fat is commendable for effort, but you are naïve if you think you can dictate your body where to lose weight.

When you get into a caloric deficit, you will naturally begin to lose weight. This weight loss is global, it’s not isolated to 1 specific area of the body.

You train muscles to make them bigger, your body will decide how much body fat will cover those muscles. What you can do is, eat whole, nutrient dense foods the majority of the time & exercise regularly.

These 2 combined actions will give you the best opportunity to lose fat, & over a period of time, give you an opportunity to lose that extra stubborn body fat!

Weight Loss vs Fat Loss

This vitally important difference is often overlooked. Fat loss means exactly what it says — the reduction of body fat.

Whereas, weight loss can be a combo of a loss of both fat & muscle. Realizing the difference is crucial!

You really don’t want to be losing any muscle. Muscle burns cals, & gives your body that much desired shape. This shape is truly accentuated when you only lose body fat. Your body composition will improve & the appearance of your body will look leaner & fitter.

When you lose both muscle & fat, then a case of “skinny fat” occurs. Essentially, you just become a smaller version of your overweight self, you don’t have any real shape because you don’t have any muscle.

You think you are doing great because you see the scale moving down, but not realizing that any muscle you have on your frame is being used as fuel & gonezo.

weight loss vs fat loss woman with a tape measure

Under Fueling & Protein Problem

Under eating + over exercising = bone loss, muscle loss, & a hot mess for women, hormonally & metabolically. Osteoporosis may seem like an older person’s problem, but what we do before we hit 50 sets us up for our later years.

Under eating is part of the problem. Many women I work with, especially those over 25, are not eating enough protein.

Restrictive, chronic low calorie diets & excessive fasting, concern me. Skipping breakfast & eating only once a day mean many women are missing out on vital protein (& fat) if meal quantities aren’t large enough.

We underestimate the protein we need, especially if we’re active. Repair & regrowth of muscle mass & recovery build a healthy, lean physique. We need protein for “tone”, & if we’re not careful when we lose weight, we’re actually losing muscle instead of fat.

Life compounds on itself. Building strength, protecting our bones, good digestion, & learning to eat right for our bodies before 40 & beyond is crucial.

For most, .8-1.2g of protein/lb of body weight or goal weight if you have more to lose (or even 1.5g/lb for some more petite, leaner, active women) is appropriate. Choose what’s right for you.

Cheat Meal Problems

First off, food shouldn’t be viewed as something you earn or burn. The very life force that fuels you should not be something you feel the need to have to CHEAT on. If it is, you’re doin something wrong.

Cheat meals should be kept to a minimum in general. Also, avoid letting a cheat meal snowball into a cheat day or week or fuck it attitude completely. This scenario quickly undoes any of the good work you have done.

A cheat meal that is high in cals, carbs, and fat, can be a problem. Fat & carbs are converted into body fat with very little energy used in the process. Protein has a higher energy expenditure level during the digestion process.

Drinking alcohol with a high fat cheat meal is throwing fuel on the fire. Alcohol blunts fat burning, which will accelerate the body’s tendency to store fat. It also makes you sluggish, disrupts sleep, & can take away your zest for working out!

Guessing Caloric Intake & Expenditure

This is for my “I don’t need to track my food but things aren’t working” crew. My reply when I hear this, “Okay, what are your maintenance calories & how many are you consuming right now?”

Normally, I don’t get a definitive answer. Specific macros & diets don’t make you fat in & of themselves, it’s when you intake more calories than you expend over a consistent period of time that will make you fat.

You need to figure out your total daily energy requirement (TDEE), which is basically the calories you need based off how active you are on any given day.

It can fluctuate daily, but when you figure it out, you will know how many you need. Avoid guessing. The people who continue to guess, are normally the people with high levels of body fat, struggling with every diet known to man.

Develop healthy habits & educate yourselves. There are tons of tools to help you like counting macros. Make a mental & physical lifestyle change.

before and after weight loss transformation photo

Cardio Is Better For Fat Loss

The problem with cardio only options is that they don’t optimally build muscle. So, when your body burns fuel, it’s not only burning fat, it will also use any muscle tissue you have for fuel.

When you only do cardio, there is a strong possibility that you will become either skinny or skinny fat because you aren’t building any muscle.

Muscle is metabolically active, meaning it burns cals throughout the day to maintain itself. That’s why it’s hard to put a definitive number of how many cals you can burn with a resistance training workout.

The burning continues long after the workout, something you just don’t get from many of the cardio options.

Ideally, you build your exercise program around lifting weights & sprinkle in cardio for cardiovascular benefits, stress management, & to be intentionally used as a lever or fat loss.

cardio vs weights better for fat loss fit woman barbell

Carbs & Fat Make You Fat

Regardless of the macro or diet, if you burn more calories than you intake, you shouldn’t put on fat, it’s that simple.

Body composition may look different depending on your diet, health status, inflammation, hydration, etc.

Having said that, you should keep processed carbs to minimum. Processed carbs are calorie dense & easy to overeat with very little nutritional value. The majority of your carbs, if you choose to consume, should come from unprocessed, low to no sugar options.

Food should be protein & healthy fat focused. You need protein & strength training in your life.

Figure out your total daily energy requirement (total number of cals you will burn based off activity) & maintain around this number the majority of the year for optimal health & fitness. The diet is up to you. I like the TDEEcalculator.net

carbs and fat make you fat fit girl flexing in mirror

How I’ve been able to maintain my 55lb weight loss

I maintain the same habits & commitments to myself as when I was losing weight because I want to be the healthiest, happiest, & strongest version of me I can be. You must make a lifestyle change.

I don’t let the scale determine my success or worth. I know the scale will fluctuate naturally with sleep, stress, food intake, hydration, workouts, etc. I do not cut food & punish myself when it goes up. I stay consistent & take it simply as data to help me.

I prioritize health & how I feel with food, workouts, & movement. My mindset determines my reality. I know I cannot hate myself thin, happy, strong, successful, & fulfilled. The inside determines the outside physically & mentally. Movement & lifting are always priorities no matter what age or season I’m in.

I eat simple, easy, basic af food that serves me best physically & mentally. I stick to meat, eggs, animal fats, seafood, & dairy in moderation. My gut/carnivore story is in the link in my IG bio for more info on specific diet needs & gut healing solutions. You can find that blog HERE.

I am patient & consistent af. I know body change & health take time. I leave room for flexibility. I do not cheat, earn, or burn my food. It is fuel, not a treat.

Thank you for allowing me to add value to your lives!

Coaching FAQ’s, guides, recipe book, discount links & resources HERE!

oxox Coach K

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

April 25, 2023April 25, 2023

How To Lose Body Fat And Maintain Your Weight Loss

“Who does she think she is?”⁣
⁣…Well it appears she is someone who is living her life unconcerned with who you think she is.”⁣
⁣⁣
Anyone else need to make that quote your screensaver?

Tips for you today!
IG post version here for my Igers
⁣

Things I had to do to lose body fat and why you can’t maintain your weight loss

Suggestions to live by starting now:⁣⁣

Repeat, “Every day in every way I am better & better.” Every. Day.⁣ Post-it on your bathroom mirror.

A negative, self sabotaging mindset will do more damage than any piece of cake. ⁣ Saying, “Nothing tastes as good as skinny feels” is bs. I can think of 100 different things right now that feel &/or tastes as good as skinny feels. (Some are not IG/Blog appropriate LOL!)

You can choose your diet & your foods, but you will never OPTIMIZE your health/physique when dieting if you don’t follow these simple rules:⁣⁣
- Prioritize protein & eat food that optimizes digestion.
- If you don’t eat enough, you’ll also lose muscle. The more muscle you lose, the lower your metabolic rate, the less food you can eat, the less “tone” you will have.
- Doesn’t matter if the food is “healthy” if you bloat & cant digest it — it’s not nourishing you efficiently.
- Skinny syrups & sugar free jello aren’t food groups, they belong in the trash
- Sleep & Move. Trust, life will suck a whole lot less in every facet if you get enough sleep & simply walk.⁣
- Resistance Train. Resistance training helps preserve muscle & metabolic rate. You wanna look good naked right? You wanna eat food right? You wanna eat tacos & all the beef confidently while being naked right? (Maybe that’s just me 🙂 )⁣

⁣⁣Accept you will never look the same. Periodize your nutrition. We have seasons for a reason. A number does not define you. You are the sum of all your gifts & imperfections. That’s why people love you. If people don’t like you — fxck’em be you anyways, & be KIND.⁣

Placing worth on titles, achievements, numbers, & people pleasing don’t make you happy. You do. It’s a state of being. Do the inner work to heal. Our shadows can make us do & say things that aren’t kind or becoming. Kindness is always cool.⁣

**FYI: All links, discount codes, guides, recipes, coaching, & more are located here

Community Question & Answer: “HELP! I’ve lost & regained the same 10-20lbs pretty much my entire life!”

Used to be me too. I can’t tell you how many times I’ve heard people say this, so let me start out by saying that having the “perfect” diet or macros are rarely the weight loss issue.

When it comes to losing weight, it’s quite easy if you set yourself up for success. Eat less for a period of time, & you’ll likely lose weight. Most of us have the willpower to diet for a couple weeks & lose 5-10 lbs.

What most don’t understand is that once you lose weight, your dietary intake needs to support that new weight loss in order to maintain it. Reverting to your old habits will result in weight regain.

Many focus on simply the outcome or a quick fix & not the processes like daily actions & routine to cultivate a new lifestyle to become the person you actually want to be. If you want to lose weight & change your body & your LIFE long-term, then YOU MUST commit to it every day.

Everyone wants to believe that there’s some hack or “secret” successful people know about that they don’t – there isn’t.

The only “secret” I’ve found is called:

“Know what you want out of life, & do the things you need to do to get it.”
-Coach K

If you want to make success easier & the “right” decisions, diet, workouts, etc, automatic…

You need to get crystal clear on your values & vision.

Because when you know exactly what you want & what you value & what is realistic & sustainable for you…

…everything else becomes easier. You simply act in alignment with your values automatically.

Every decision is easy when you know what matters. Because your values & vision drive every decision.

There are tons of habits that I’ve outlined in previous posts, & they will look slightly different for each person. However, your current dietary habits support & align with the body you currently have. Unless you change them long-term, your physique will not change.

Some habits might include:
eating at the same times each day, no snacking
making sure you’re hitting your protein & staying within your calories
resistance training 4-5x per week
hitting your daily step & sleep goal

It may seem like a lot of small monotonous tasks, but once you start doing them regularly, they become part of your life & make a HUGE impact.

There are no secrets to improving your body, it just takes work. The sooner you come to terms with it, the sooner you can be on your way to creating the physique you want!

Things I had to do to lose body fat

Realize cardio should be used as a lever and not abused.

Do just enough for enjoyment, get 10k steps/day minimum. It should not solely be done in excess and in the absence of strength training.

Our bodies are smart, they will adapt to you over exercising which means it will take even more to get results.

More is not always better. Train smarter not harder. Strength & resistance training should be the foundation of your workouts. 3-5 workouts per week is appropriate. Get your steps, this doesn’t mean always doing HIIT.

You have to build the “toned” physique first. Its much easier to maintain once you go through a proper building phase. Which means you need to EAT as well.

Losing fat means you need a calorie deficit, but that doesn’t mean you need to slash your calories down to 1200 or even 1500 in most cases if you’ve done the due diligence to reverse diet and eat like a well nourished human and not a toddler.

Stick to a consistent, sustainable calorie deficit.

You can’t over exercise a poor diet. It will also make you hungrier and life will suck.

Protein should always be the priority. Meals should be protein centric.

You body can’t build or maintain muscle without it. Your body also burns more calories simply digesting protein more than carbs and fat. Its called thermodynamics.

Most do well with meals containing 30-50g of protein & eat real food, primarily meat. 1g/lb of body wt for most, goal wt if you have more to lose. Protein also keeps you more satiated. Life will suck less.

If you need to increase your calorie burn, simply increase your daily steps. Another reason to use cardio wisely and as a lever.

If you’re getting in 8k, increase it to 10k, if you get 10k, increase it to 12-15k. Walk after meals, in the morning, park further away, walk during commercials, take the stairs. Walking also decreases stress. We were made to move.

Quality sleep is also absolutely necessary. This is a non-negotiable. 7-9 hrs/night. Our brains, muscles, and body recover when we sleep.

Stress management is super important. The higher your stress, the higher your cortisol, the higher your blood sugar, the harder it is to lose body fat.

You cannot function at your highest when you’re sleepy & stressed to the titties. Stop being impatient af. It takes time, grace, & effort.

Thank you for allowing me to add values to your lives!

Again, All links, discount codes, guides, recipes, coaching, & more are located here

oxox Coach K

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

April 9, 2023

A letter to my fellow late bloomers

A woman aged 37 who thought her life was a failure because she wasn’t where she wanted to be in life at her age sent a DM.

She felt miserable, trapped. Thought she couldn’t start over because she was too old & a mother of 4. Her message was moving. I felt for her not only because of the great sadness she was expressing, but also because I am a #latebloomer

I sent her some journaled thoughts I wrote a while back on aging & things we should “normalize” in hopes of giving her some inspiration. I wrote these in a “magic dark” period where I was, frankly, pissed off at life, lost & confused.
Enjoy.

How bout some things to normalize…

Instead of bragging about your drinking skills like it’s something impressive, how bout we normalize impressing others by savoring the experience, not getting wasted, being present with your feelings & improving your life?

Not settling, high vibes, & good energy as our norm.

Falling in love with yourself.

Telling people you love them. Hugging, letting them linger. Whatever, make it weird

Not bashing exes, other people, or ideals different than yours. How bout the Golden Rule?

Not doing rules, but doing what feels right. Leading with your heart & your gut. Anything done from a place of love & positive energy isn’t wrong.

Living by the Four Agreements: Be Impeccable With Your Word. Don’t Take Anything Personally. Don’t Make Assumptions. Always Do Your Best.

But seriously.
Normalize finding love in your 40’s & beyond. Normalize transformation & change, chasing new dreams at any age. Normalize finding yourself only to get lost again & find yourself again & being ok with it. Normalize not having a timeline yet scripting & having faith in the life & body you desire. Knowing the Universe will take care of the How.

Life doesn’t end at 25. 40 isn’t old. Aging is a privilege & life can start whenever we say it does.

Cheers to all my fellow late bloomers!

Happy Easter from one of my sanctuaries to yours

oxox Coach K

Email list, guides, recipe book, coaching & more here!

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

http://www.instagram.com/lil_bit_of_fit

April 8, 2023

Vulnerability is the way. You were meant to hear these shameful confessions and message today.

MENTAL HEALTH: THE MOST COMMON THOUGHTS & FEELINGS OF SUICIDAL MEN.

One of the bravest things I ever did was own my eating disorder & hate for myself.

One of the bravest acts of faith in myself,
as a person of worth that wasn’t attached to what I looked like or what I achieved, was getting rid of an old pair of Abercrombie jeans that I bought that were two sizes too small.

how carnivore healed my crohn's disease and binge eating — You can read about my gut healing & weight loss story here in this blog!

Because I told myself when I was skinny enough to fit into these jeans, that’s when I would be happy & worthy.

No one wants to be uncomfortable. Everyone wants to be brave but no one wants to be vulnerable.

Vulnerability is not knowing, but doing it anyways out of faith because your heart tells you to.

That’s true bravery & courage.

Being a true leader is being honest about yourself & your life & saying I’m 50 shades of f* led up & I love every bit of it & I’m here to share my story & be vulnerable to help others out there who are too afraid to live the truth of their own lives.

Choose courage over comfort. You cannot be a leader or a luminary without being vulnerable. You can’t have both.

Love & empathy get you through the shame shit storms.

You own your story.
You write your pages.
And by you sharing your life, authentically, you’re giving someone else hope to do the same.

That is being a leader.

I hope you enjoy this message & it meets you where you need ❤️

Oxox Coach K

Guides, Recipes, Coaching, Discount Codes & More HERE!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

http://www.instagram.com/lil_bit_of_fit

April 5, 2023

MENTAL HEALTH: THE MOST COMMON THOUGHTS & FEELINGS OF SUICIDAL MEN.

A conversation starter & something to think about: Mental Health & the Challenges Men Face.

Disclaimer: The following contains discussions of suicide & tough subjects that may be triggering

Balancing all of life’s demands–school, work, relationships, finances–can be stressful for anyone. And on top of our everyday challenges, going through certain transitions – losing a job, being a negative relationship, experiencing a break-up, questioning one’s identity, grieving a loved one, etc – could challenge any of us.

Had a DM from a gentleman expressing his mental struggles & the feeling he didn’t know who to turn to or how to express or cope without being seen as “less than a man.”

This conversation sparked the yearning for me to better understand the truth around this matter & why he was feeling this way.

As a woman, societal’s pressures & expectations are different. It’s a fact, it is what it is, this has been since the beginning of time🤷‍♀️

Here are some thoughts around research & content I discovered that helped open my eyes & I hope it opens your mind & heart as well.

As a reminder, you are in a unique position to notice warning signs that someone might be feeling more overwhelmed by stress, sadness & LIFE in general they feel is more than is manageable.

Be a kind human. Seek first to understand. Listen. Make someone feel understood & heard.

We need empathy, compassion, & kindness more than ever right now ! ❤️🫶

Thank you for listening! 👂 🎙️

Oxox Coach K

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

http://www.instagram.com/lil_bit_of_fit

April 4, 2023

This Is Why You’re Not Getting What You Want

Be who you wish you had grown up seeing in the mirror, the one you’ll proudly & affectionately look back on being, & the one savoring the process becoming them

It’s 5:55am this is likely & algorithmically the worst time to post

girl sitting on couch with coffee in the morning

Alas, sometimes we just need to create when we have the mental real estate to do so.

We get so stuck in what’s next we don’t take enough pause to see how far we’ve come.

I cringed at my first stretch mark & belly roll.
I bought the lotions & creams, I cursed the genetics that gave them to me. I hated food – it was the enemy. The thing that made me fat & “undesirable.”

That’s where we started.

Now?
I feel nothing except gratitude for “flaws.”
They did everything they were supposed to.

I was the girl who wore a T-shirt over her bathing suit for years both because I was ashamed of my body & overweight, & I was always in pain, bloated, struggling with gut issues — which made me a miserable person because that’s how I chose to react.

I empathize with anyone struggling with a dis-ease that makes them feel like a prisoner in their own body, that makes them feel lost & weird & less than & hopeless.

I have scars from surgery on my abdomen. I have a scar from a navel ring, which I got when I turned 18 because my parents told me I couldn’t

I have creases & cellulite & stretch marks on my tummy & thighs because my body is miraculous & adaptable.

I have belly rolls when I sit down just like you. I have tons of sunspots & freckles & wrinkles from days making memories in the sun.

I’ve survived cervical cancer, infertility, renal stones, eating disorders, obesity, chronic pain from #crohnsdisease , scoliosis & old injuries, broken bones, depression, childhood & relationship trauma, debt in so many more ways than money…

…it’s called life. And we have the power to control how we respond to things

Take your power back.

Oxox Coach K

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

March 27, 2023

It’s Not Always Food Weighing You Down It’s This

I remember taking this picture & being scared shxtless. Because I was vulnerably showing my body & opening myself to criticism. (Emotional inflammation)…how emotional & energetic inflammation are holding you back!

I made a LOT of changes in my mid to late 30s. I am now 40 & feel Im the healthiest & happiest I’ve ever been.

Doesn’t mean I wasn’t kicked in the face a few times & f*cked up more than I wanna admit along the ride but the most important thing I can tell you is to learn the lessons!

People think they’re too old to change things and begin again. It’s never too late.

Once I made internal health my priority, emotional & physical inflammation all but disappeared.

It may look different than what your neighbor does or your favorite influencer does but you have to do what works for you.

Friendly reminder:

You’re never too old & it’s never too late to choose again. You have 1 body & 1 life — MAKE IT MATTER.

This message may trigger you🤷‍♀️

Ig Version Here

Good. Feel where it’s triggering you & why.

Then do something about it😉

Share something you’ve done that’s changed your body, health or life for the better. Anything goes! We would love to hear them in comments!

Coaching, guides, free stuff + are all available in the link in my Instagram bio HERE if you’re needing solutions & guidance on your journey!

Oxox Coach K

March 18, 2023March 18, 2023

Workouts & Tips That Helped Me Build A Lean Physique At Home, Work, While Traveling, Or The Gym

I remember getting anxiety when I thought I’d miss a workout due to travel or work because I couldn’t get to a gym. Then the C-word hit in 2020 & rocked our worlds right?!

Tips on how I optimize workouts at home, work, & travel creating a more peaceful, successful, abundant, strong af life!⁣

Workout 1st thing in the morning. Have a success routine nailed down. Walk after meals, set an alarm every 20-30 minutes to get up & walk around, take stairs, & park further away.⁣ Add a weighted vest to your routines!

Get movement & steps in while your food cooks, down time at work, make walking especially outside your meditation! Sometimes I do a mini workout with bodyweight or dumbbells while my meat air frys⁣. I keep dumbbells, yoga mat, resistance bands, & a suspension set at work in the cabinet. I don’t sit much & walk around as much as possible.

If you’re 1 that travels often, have pre-packed bags with essentials ready to grab & go with workout gear & snacks. Book hotels with a fitness center, fridge/kitchens, & or near parks/trails.

I keep an overnight bag with me at all times.⁣ Travel with my barbell & bumper weights in my trunk. I keep a bag of my bands, dumbbells, trx, weighted vest, etc in my car. I got all mine from Amazon.

I lay clothes out for the next day & set my coffee on auto brew. It speeds up the process & gets me pumped to get sh*t done! YouTube & Google are wonderful resources for workouts. They have apps that generate workouts for you too. Do your own life admin!

Have ready to go meals or snacks. I keep string cheese, packets of tuna, hard boiled eggs, ready bacon just in case & I don’t have time to go to the store.⁣ Rotisserie chickens on the go are BAE!

I have a whole Biohacking/Anti-aging guide HERE complete with all the products & supplements that keep me looking/feeling my best!