abundance – lil bit of fit

May 19, 2023

A Disturbing Lesson Everyone Should Learn Before 40

Confessions from a former sick, overweight, broke bitch who had no fucking idea what cadence meant. [𝘏𝘪. 𝘐𝘵 𝘮𝘦. 👋]

I remember hearing someone say cadence for the first time in a mastermind. I sat there as the tidal wave of shame washed over me.

I thought, “I have no fucking idea what that means. I don’t belong here. I’m not as “good” as these people.”

Anyone else experience this feeling of shame? Feeling they should know something or be at a particular point in life & not be there?

𝐂𝐚𝐝𝐞𝐧𝐜𝐞 𝘪𝘴 𝘵𝘩𝘦 𝘧𝘭𝘰𝘸 𝘰𝘳 𝘳𝘩𝘺𝘵𝘩𝘮 𝘰𝘧 𝘦𝘷𝘦𝘯𝘵𝘴, 𝘰𝘳 𝘵𝘩𝘦 𝘵𝘪𝘮𝘪𝘯𝘨 𝘰𝘳 𝘴𝘱𝘢𝘤𝘪𝘯𝘨 𝘢𝘵 𝘸𝘩𝘪𝘤𝘩 𝘦𝘷𝘦𝘯𝘵𝘴 & 𝘢𝘤𝘵𝘪𝘰𝘯𝘴 𝘩𝘢𝘱𝘱𝘦𝘯.

In my own words, I would say cadence is the lattice (or path) by which we live life.

Everyone has a cadence in their life.

Two questions that PING💥 punched me in the gut:

👉“Is my cadence life-giving or is it exhausting?”

👉“Does it allow me to flourish & thrive or does it leave me overwhelmed?”

Commanding your cadence…

brings chaos into order

turns hopes into habits

provides flexibility within structure

is critical to choose the reality of your life.

This is the beauty: you get to choose the cadence of your life. No one gets to choose it for you.

As you begin to do this & be intentional & live this way, what you will find is there’s actually an optimalcadence for you.

There are elements that allow you to find the optimal cadence for your own life. Every priority or event has its own optimal cadence (flow/priority of importance/repeatability).

For example, brushing your teeth is a cadence that needs to be more frequent. If you’re going a week without brushing your teeth, we have problems.

Eating & sleeping WELL & working out (SHOULD BE) top priority cadences effortlessly repeated, because they make us our healthiest, happiest, best selves, which transitions into every facet of our lives.

Then there are other shades of cadence that are less frequent: Visiting family or friends across the country or things like indulging in a luxurious vacation.

They’re both priorities.

They both matter, but the optimal cadence for them is different.

A second point is that everyone’s individual cadence is unique to them, just like diets, workouts, relationships, movies, etc.

Each of us has different temperaments, needs, preferences, love languages, etc — wirings.

Some of you might be morning people like me. Early birds. I am a morning person. I love it when it’s dark & quiet. I love watching the sun come up. I get most of my channeled messages and ideas early in the morning while walking. Some people hate that.

Some people are night owls & they produce their best work late at night after everybody’s asleep.

Sometimes work obligations can affect your optimal cadence. For some folks & families, especially people who work in healthcare or sales/business who travel a lot, they might have an on-call schedule or crazy work schedule.

In this case, your optimal cadence as a human or family might have to look different because you know on a weekend you’re not going to get friends & family time. You’re going to have to prioritize that differently earlier in the week to ensure you have time with your kids & spouse & friends because of the fact that your on call schedule or travel is going to be disruptive.

Lastly, every season can have a different optimal cadence.

Right now, I’m healthy & strong living in maintenance, focused on longevity & just being happy.

I haven’t had a Crohn’s flare in four years since changing my diet & lifestyle. [𝘸𝘩𝘪𝘤𝘩 𝘐 𝘥𝘰𝘤𝘶𝘮𝘦𝘯𝘵𝘦𝘥 𝘪𝘯 𝘢 𝘣𝘭𝘰𝘨𝘪𝘯 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘐𝘯𝘴𝘵𝘢𝘨𝘳𝘢𝘮 𝘣𝘪𝘰 & 𝘩𝘪𝘨𝘩𝘭𝘪𝘨𝘩𝘵𝘴, 𝘫𝘶𝘴𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶, 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘢𝘯𝘺𝘰𝘯𝘦 𝘰𝘶𝘵 𝘵𝘩𝘦𝘳𝘦 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴, 𝘨𝘶𝘵𝘪𝘴𝘴𝘶𝘦𝘴, & 𝘢 𝘱𝘰𝘰𝘳 𝘳𝘦𝘭𝘢𝘵𝘪𝘰𝘯𝘴𝘩𝘪𝘱 𝘸𝘪𝘵𝘩 𝘧𝘰𝘰𝘥 & 𝘣𝘰𝘥𝘺 𝘪𝘮𝘢𝘨𝘦.] You can find that here

There was a time I was very sick, very broke, very lonely, & I had to adjust my life to heal those parts of myself.

There was a time I was a competitive CrossFit athlete & had to eat & live differently.

There was a time I was training for a photo shoot in a fat loss cut & had to eat & live differently.

There was a time I was severely in debt, had no idea what my purpose in life was & I lived differently then, too.

All these seasons were confusing & hard as fuck & came with their own sets of lessons, pros & cons.

One idea as you’re beginning to think through cadences in your own life can be to study others around you.

Especially those that you admire or have learned from ahead of you in life.

Remember the truth, you choose the cadence of your life. No one can give it to you. You get to choose.

I’m going to share a few of my personal cadences. I posted my bulletproof daily routine on IG to help y’all see how I prioritize my life so that you can create your own success, routine. You can find that here

These are just examples, this isn’t to say it’s for you, because again, your cadence is unique to you. Hopefully some of the ones I’m sharing here can help you think about things differently in your life.

My cadences are:

Gratitude, Positive Affirmations, & a Walk first thing in the morning. They help me align physically & mentally for my day. They put my mental filter, my heart filter, & my physical filter for the day in the right place.

Right after that I sit in silence or listen to a nourishing podcast while I eat my meaty breakfast in front of my red light. Then I use my infrared sauna. (All resources, guides, products, & discount codes are here in the link in my IG bio)

Sitting in silence after having slept & walking are some of the best processing times for me contemplating what has happened & contemplating what’s ahead.

After the work day, I mentally recap what I did well & what I could do better. I also give thanks for doing my best & remind myself that I live by the Four Agreements by Don Miguel Ruiz.

P. S. read that book.

[𝘈𝘨𝘳𝘦𝘦𝘮𝘦𝘯𝘵𝘴: 𝘉𝘦 𝘐𝘮𝘱𝘦𝘤𝘤𝘢𝘣𝘭𝘦 𝘞𝘪𝘵𝘩 𝘠𝘰𝘶𝘳 𝘞𝘰𝘳𝘥, 𝘋𝘰𝘯’𝘵 𝘛𝘢𝘬𝘦 𝘈𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘗𝘦𝘳𝘴𝘰𝘯𝘢𝘭𝘭𝘺, 𝘋𝘰𝘯’𝘵 𝘔𝘢𝘬𝘦 𝘈𝘴𝘴𝘶𝘮𝘱𝘵𝘪𝘰𝘯𝘴. 𝘈𝘭𝘸𝘢𝘺𝘴𝘋𝘰 𝘠𝘰𝘶𝘳 𝘉𝘦𝘴𝘵.]

I also write & create every day.

I eat well & move my body every day.

I pray & give gratitude every single day.

I touch base with my family & close circle every week.

I challenge myself & do something new &/or put myself in a different environment every week.

I make saving & investing my time, energy, & money wisely a daily game so that it’s fun & easy for me so that I have more financial & personal wealth.

Notice there’s different timings we talked earlier about different priorities that have different optimal cadences, & that’s what structure here shows.

With structure comes freedom & flexibility because you’re strong in your foundation & what you believe & stand for.

It’s not overly complicated. You don’t have to have it all perfect at once. You just need to start. For me, there’s daily, weekly, monthly, quarterly, bi-annual, & annual cadences.

Why is commanding your cadence so critical to choose & create the reality of your life?

The first is commanding your cadence facilitates your habits. Habits are some of the most powerful elements of our life. There was a Duke researcher in 2006, who did this large study around habits. What he found was that greater than 40% of the actions that we take in a single day are out of habit.

Think about that for a second…GREATER than 40% of the actions you take are out of habit! You do them by default.

You did them because you did them before. When you command your cadence, you facilitate your habits.

The second point about why commanding your cadence is critical is it protects your priorities.

Life comes at us. Life circumstances inevitably will derail us.

If we don’t have a cadence, we’re going to become aimless. We’re going to drift off course from our purpose. You can be listless in life but having command of your cadence actually serves you to get back on track towards your purpose.

Here’s a couple application questions to think about this weekend & into this next week:

👉What priority in my life do I need to command its cadence?

👉Who do I admire in life that I can learn one new cadence from?

As you reflect on those questions, begin to take command of your cadence. When you do, you will begin to live life on purpose. Your body will change for the better, your relationships will change for the better, your finances will change for the better, your sense of inner peace & health will change for the better.

As you become purpose driven, you will live a more FULL & MEANINGFUL life. Remember, you are in control of your cadences in life. What are you going to choose?

oxox Coach K

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, CrossFit, & adapting a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal 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

September 7, 2021September 7, 2021

8 things you should do everyday to change your life

I’ve said it before, your daily habits, everything you consume, & who you surround yourself dictate how your life turns out. I posted this quote on my instagram stories this mornin:

The first few hours of your day are the most important. The first thing I do after waking is give gratitude to the Universe for allowing me to live another day.

I give gratitude to every slice of heaven & cup of joy no matter how small or trivial they may seem. Things like a warm summer morning, my cat Pete happy to see that I’m up, my beloved cup of coffee, the opportunity to workout, health & simply moving my body, a safe place to live, etc. These are privileges not everyone has & we have people fighting for us & giving up their lives so that we may have these privileges & freedom. #America

You can either start your day with junk (negative social media, distracting apps, processed food, negative self talk) or you can start your day with nourishment (reading, gratitude, movement, journaling, brain dumping, positive connection).

Throwback baby! Ahhhhh the lessons we learn. With age comes wisdom.

Which one do you think will set your day up for success?

Today’s world is weird & challenging. It’s not like it was even 2 years ago.

Mark Manson nailed it too, “Cell phones are the new cigarettes.” We are a world of people seeking instant gratification, temporary fulfillment, & always lookin for the next fix.

None of us are immune, but some of us are more self aware.

If you don’t purposely carve time out every day to progress & improve, you will get lost in the black hole of our increasingly “busy” lives.

I love this quote by Professor Harold Hill, “You pile up enough tomorrow’s, & you’ll find you’re left with nothing but a lot of empty yesterday’s.”

My secret, it’s really quite simple: success habits👇🏻

1.) Wake Up

2.) Get in your Game Zone

3.) Move

4.) Eat Right

5.) Get Ready

6.) Find your Inspiration

7.) Visualize your Perfect Day

8.) Do One Thing to Move You Forward

✅ WAKE UP

Guys you have to make sleep a nonnegotiable. (7+ hrs) Sleep is as important as food, water, & exercise. You can google all the benefits. This post & the rest of this blog is absolutely worthless if you don’t make sleep, self care, & recovery a priority.

✅GET IN YOUR GAME ZONE

Gratitude is everything. You must manage your mindset to facilitate clarity & abundance. It’s like your “Luck 🍀Fuel.” I don’t think I need to say it again but I will 😆 👉🏻thoughts become things! Gratitude has been called the mother of all virtues.

✅MOVE

The most successful people in this world exercise in the morning. It also has been found to generate inspiration & clarity, not to mention the physical benefits. You know we all out here wantin to look good naked. We are vain, holistic creatures. Look good, feel good, do good. If you don’t take care of your body, every other aspect of your life will suffer.

I make sure to sleep 6-8 solid hours, yes that requires going to bed super freaking early but my life depends on it. I workout at 5am before my 12hr shifts at work. No excuses. You are either a DOer or a DONTer.

✅EAT RIGHT

Focus on protein & healthy fats as the center of your meals. Whole, natural, nourishing foods over processed. You eat like a trashcan you become the trashcan. Eat ENOUGH food. Food is also a privilege, don’t make chasing a smaller version of yourself you hobby. Your body is a machine, you have to fuel a machine with the right fuel. Food is not a treat, a reward, or something you need to earn – it is literally what you are made of. I don’t know about you but I don’t wanna be full of shxt 🤷‍♀️😆

✅GET READY

Embody the person you want to be. If you want to be a successful, impactful person — present yourself as one. What you wear, what you consume, how you carry yourself — all matter.

“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.”

✅FIND INSPIRATION

We’re all different, what inspires one may not inspire you.

I read, “Ordinary people seek entertainment. Extraordinary people seek education and learning.”

Listen to podcasts, read, invest in events, masterminds, & coaches, watch YouTube‘s that make you want to be a better person. Seek people & portals that put you in the zone to perform at your highest.

✅VISUALIZE YOUR PERFECT DAY

You should be writing down your goals & intentions, no matter how small. To do lists & brain dumping are wonderful tools. You should also have a list of your core values which serve as a roadmap for all of your actions & decisions. Mine below.

Achieving your goals are inevitable if you follow a simple system & implement the right habits. Also goes back to thoughts become things. If you visualize and tell yourself everything is going wrong, you’re right.

✅ DO ONE THING TO MOVE FORWARD

I’ve had people say, “Well I’m just not as good as you so I can’t do x.” No, no one is better than the other some are more self-aware & more disciplined. I used to feel shame when people would tell me I was like a machine. I felt like a freak. Then I realized my will power & discipline are unwavering — that’s my superpower. They can be yours too. Will power is like a muscle. If you want it to grow, you have to execute. Do one thing that moves the needle forward every single day, whatever context you choose. It could be a body goal, a career goal, or a relationship goal.

In closing, let me remind you, YOU CAN DO HARD THINGS! 👏🏼

Like Nike, “Just Do It.”

Oxox Coach K

April 20, 2021

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

April 1, 2021

Don’t be upset about the results you aren’t getting from the work you didn’t do

A client got pissed at me yesterday. I said, “Good, then I’m doin my job.”

I had several conversations yesterday via dm with people letting their mindsets & emotional heaviness get the best of them.

On repeat: You attract what you put out. You cannot become what you want by remaining where you are.

You gotta shift your mindset. Mindset is part of the work.

This particular client, flat refuses to eat more food yet wants to gain muscle & heal. And I get it, it’s a mindfxck.

And I don’t care what goal y’all are chasin in whatever facet of life — DON’T BE UPSET ABOUT THE RESULTS YOU AREN’T GETTING FROM THE WORK YOU DIDN’T DO.

4 things I live by…& letting my weight or my Crohn’s or excuses control me — NOT any of those 3 things…

1.) Be mentally attractive, kind, & be worth knowing. You attract what you put out.

2.) Thou shall not judge because thou has fxcked up too.

3.) You either DO or you DON’T.

4.) 2 things I don’t like to share, toothbrushes & wieners.

⁣

💁🏼‍♀️Slap that last one on a T-shirt.⁣

⁣

January 2021 I picked my word. Actually I picked 2: JOY & SURRENDER.

⁣Book Recommendation: One Word

How I choose mine:⁣

Step 1: Determine the person you want to be & embody. ⁣

Step 2: Identify the characteristics & things you need to do to be that person. ⁣

Step 3: Choose the word that resonates with your person & the life you want to create. ⁣

⁣

I want to know what y’all chose for 2021! What’s your word?👇🏻⁣

March 5, 2021

3 Hard Truths To Take With You Into 2021

I read, “You’re never going to be 100% ready and it’s never going to be just the right time, but that’s the point. It means that every moment is also the right moment. If you want it, you just have to do it.”

Hi five to whomever wrote that.🙋‍♀️

You wanna know why it’s so hard to get what you want (or what you think you want)?

Fear.

Doesn’t matter if it’s losing weight, talking to a person you like, moving, asking for a raise or going after that job you want.

Muscle ups scare the shit out of me but I commit to practicing relentlessly because I believe in my ability and deservingness of having what I want out of life.

Some hard truths to take with you into 2021

1.) You have a short term attitude that doesn’t align with your long-term intentions

Without a long term intention & approach to anything in life, you’re bound to suffer a rebound when you figure out it isn’t working. It’s that “oh fxck” moment…

How you respond afterwords determines everything.

Take weight loss for example. Say you go low carb, lose a few pounds of water weight after a couple days, then discover it’s harder than you thought, your body isn’t responding as quickly as you thought — so you go back to old self sabotaging habits.

How about we commit to something more than 2 weeks? Commit, experiment, try & THEN if it’s still not working, it’s OK, be proud of yourself for trying!

Part of success is willingness to take a risk, yet also being smart enough to own it if it’s not working and search for another solution.

2.) You lack a quality support system

Your environment is everything! Fitness, career, social media, relationship related — doesn’t matter.

Any source that makes you feel bad about yourself and drags your vibration down — get rid of it, unfollow, block, trash it. Replace them with sources and people who are positive & successful & living the life you desire.

I personally have been called a savage for the ability to cut people & things out of my life with no remorse if they are not serving my highest alignment, but guess what? I am a whole hxll of a lot happier because of this skill. Doesn’t mean you have to be an dxck, but be HONEST.

Don’t worry about what other people think of you, you will never be happy if you’re constantly people pleasing. Own your shxt, own your life.

You control your thoughts, environment, and reality of your life. Choose accordingly.

3.) You lack clarity & don’t really know what you want

Write out your thoughts, feelings, and intentions. Learn to BE with yourself. Align your thoughts & actions accordingly to be the person you want to embody and that life will follow.

If you’re chronically stressed, sleep deprived, overworked, & talk down to yourself, your life will be a helluva lot harder.

Set you day up for success. You should have a success routine & habits in place. I wrote a blog just the other day about 8 things you should do every single day to be more successful. I suggest you go back and look at that.

Keeping these 3 hard truths in mind will allow you to create the space to welcome more abundance in your life.

If you WANT IT, you have to DO IT.

Make yourself proud.

Oxox Coach K

March 4, 2021

The World’s Six Best Doctors by Steve Jobs

As the sun sets in Steve Job’s Life, he gave the world one last gift. “The World’s six best Doctors” – by Steve Jobs.

As I walked in the sun yesterday, enjoying the warmth on my face, I reread this essay. I let the words that resonated with me sink in….

ox Enjoy!

This is his final essay:

I reached the pinnacle of success in the business world. In some others’ eyes, my life is the epitome of success. However, aside from work, I have little joy. In the end, my wealth is only a fact of life that I am accustomed to. At this moment, lying on my bed and recalling my life, I realize that all the recognition and wealth that I took so much pride in have paled and become meaningless in the face of my death.

You can employ someone to drive the car for you, make money for you but you cannot have someone bear your sickness for you. Material things lost can be found or replaced. But there is one thing that can never be found when it’s lost – Life.

Whichever stage in life you are in right now, with time, you will face the day when the curtain comes down. Treasure love for your family, love for your spouse, love for your friends.

Treat yourself well and cherish others.

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.

Therefore, I hope you realize, when you have mates, buddies and old friends, brothers and sisters, who you chat with, laugh with, talk with, sing songs with, talk about north-south-east-west or heaven and earth, that is true happiness!

Don’t educate your children to be rich. Educate them to be happy. So when they grow up they will know the value of things and not the price.

Eat your food as your medicine, otherwise you have to eat medicine as your food.

The One who loves you will never leave you for another because, even if there are 100 reasons to give up, he or she will find a reason to hold on.

There is a big difference between a human being and being human. Only a few really understand it.

You are loved when you are born. You will be loved when you die. In between, you have to manage!

The six best doctors in the world are – sunlight, rest, exercise, diet, self-confidence and friends.

Maintain them in all stages and enjoy a healthy life!!

February 28, 2021

The Secret to Avoiding Regret

You are born rich — rich in potential.

I feel one of the worst things you can carry in this life is a big ‘what if.’

For me, living without knowing or taking a risk is like a cold that won’t go away. It sits there on your heart feeding on your fear you missed out.

I’ve found the ache of regret & inaction hurts far worse than the small scratch of shame that you ‘failed’ or made a mistake.

The only thing worse than failure & dying is choking on a mediocre life of ‘what if’s.”

The cure?

— just fxckin do it.

Oxox Coach K

#sundayponderings

February 11, 2021

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

February 9, 2021February 9, 2021

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

February 5, 2021February 5, 2021

15 Random Facts & Behind the Scenes Look at a Weirdo

Smiles, poses with coffee.

…now [insert inspirational quote] actin like I have my life together & actually wiped my makeup off before bed.

—I didn’t. 💁🏼‍♀️we all have our vices.

Reality…

Couldn’t figure out what day it was when I woke up at 4 AM.

I love mornings, get most of my ideas & messages 🧿🔮before anyone else is up.

Had to remind myself what hospital I was working at today. (I have 4 jobs including nutrition coaching. Might be an obsession but I love working & love money)

Took me 6 tries to get a half a$$ decent photo.

Admission: this was my 2nd cup @strongcoffeecompany

Drink it every am before my workout.

Discount Code: katiekelly as my gift to you if you’d like to try it!

https://strongcoffeecompany.com/?ref=rypouygxzey

Pete knocked over my tree. YES, still have my Christmas tree up but I’m taking it down this weekend, purging old stuff Promise🤞🏼

The Ottoman I’m sittin on is made of real cowhide. I’ve wanted for decades but couldn’t bring myself to spend the money, it cost almost $400. Pulled the trigger. I’m done discounting myself. I deserve it.

You can find many of my other favorites on my Amazon Favorites List Here.

It makes me smile every time I walk in.

I keep crystals in my pocket & all over my place. They’re like children (like Pete 🐈‍⬛ & my plants🪴) I don’t name my crystals however. 🤔Dunno why. I name all my favorite appliances & plants.

Today I have selenite & citrine in my pocket 💎

Selenite instills deep peace & assists judgement & insight. It clears confusion, aids in seeing the deeper picture.

Citrine is the stone of prosperity, wealth, protection & good luck. It shines light & promotes happiness☀️

Just some random stuff this mornin & for those of you who are new here, I’m kinda weird, kinda awesome😎 I thrive on an animal-based diet & believe in no diet dogma.

Can also be an Ahole & emotionally unavailable. (I know, it’s a defense mechanism) I love myself more than anyone else. Been a loner for a long time, became my own best friend.

Really have no fxckin idea where I’m going. Only thing that matters is I experience as many things as I can & choose to live with joy every day.

Couldn’t really figure out what to write so I wrote about whatever popped into my mind.

— guess the moral of this post, nothing is as they seem. There is so much more to a picture & smile — AND YOU TOO! ❤️

Wishing y’all the most awesome Super Bowl weekend full of the good stuff.

If you want added to our email list click here 🙂

I’d love to hear random shxt about you too👇🏻

Oxox to all my fellow weirdos

**Some hard truths to take with you into 2021**

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

Steps to get anything you want:

Some hard truths to take with you into 2021