Tag: Body transformation

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Reflections and life feels lately

When Cardi B said, “I gave you more than I gave myself. So loyal to you that I betrayed myself.” I felt that…⁣

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Deep shiz reflections & life feels lately

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I’m in such a wonderful place in life. I give gratitude every day for this privilege. This growth. I prayed for it. 

How many times have you betrayed yourself because you were giving more to other people or your personal issues & limiting beliefs?

I understand how changing myself to please others or validation attracted all the wrong things that I needed to figure out all the right things. I know if I can’t be my raw, authentic, no filter, little weirdo self around someone it’s not meant for me.

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Maybe it’s disordered eating

Maybe it’s that toxic relationship

Maybe it’s that job you hate

Maybe it’s drinking too much

Maybe it’s negative self talk

Maybe it’s stagnation & fear

Maybe it’s a scarcity mindset

Maybe it’s as simple as too much coffee🙋🏼‍♀️⁣ (I’m trying 😆)

I’ve been in an abusive, obsessive relationship with all of these at one time or another in my 41 years.

What helped me? Journaling & getting real. Falling on my face. Failing. Spending time alone. Finally getting a place of my own that I LOVE. Stepping into my worth. Focusing on being the person that I would like to be with. ⁣

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Knowing I don’t have to be in a relationship to be happy or more worthy. But knowing I’d really like to find a special someone to live life with that looks at me the same way I look at them.

Look for beautiful people & places that quiet your soul. Not just beautiful people & places.

I love my family & small circle.

We may not like or see each other every day but I’m grateful to know that I have a forever home to go to whenever I want & that’s wherever my people are. It’s wherever I am.

When we show up fully & completely as ourselves, content with where we’re at, being fully present & conscious in the moment, listening attentively, showing love & respect, practicing gratitude — we attract more love, positivity, & abundance into our lives & expand those feelings to others. 

It took me a long time to learn that what society deems as “beautiful” people & places are common.

Hell, nowadays all you need is a good filter & just the right angle. You can’t build anything with beauty alone.

I prefer the REAL good stuff. The stuff that stings a lil bit. The ones with scars that tell a story. The places with history & character.

I had a client tell me she just wanted to be told she was beautiful. I teared up, I understood exactly how she felt.

I explained to her the difference between a beautiful person & person who was simply beautiful. 

Yeah, it’s nice to be told you’re beautiful or hot or whatever, but I’d much rather hear someone say that I made things easier.

That they’re happy because I exist.

That I’m strong, & smart, & able.

That their life is better with me in it.

That they’re proud of me.

That they value what I bring to the table.

Be a person who is complimented on more than just appearance.

Love is in the depth & details❤️

Happy Friyay friends!

Oxox Coach K

What are your life reflections today? 

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If You Struggle With Binge Eating Watch This

sad girl binge eating

If you struggle with binge eating, this is for you

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“I forgot to eat.” “I need to restrict more.” Things you will never hear me say now.⁣⁣⁣
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Years ago, I wore my ability to restrict food like a badge. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open driving.⁣
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You can read more about my struggle & how I healed my disordered eating, gut issues, & dropped 55lbs here in this blog!


There were workouts I thought I was gonna pass out. Blood pressure was super low, like 80/58. I remember the doctor saying do you feel lightheaded often? ⁣⁣⁣
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A woman messaged me & stated she didn’t “think” she was restricting food but still binge eating. She noticed the more she controlled what she was eating & the LESS she ate consistently, the less hungry she felt.⁣
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She didn’t understand how eating more food would help. ⁣⁣⁣⁣
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So I put it this way…⁣⁣⁣⁣
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Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Starving animals gorge themselves. Nourished animals eat till they’re comfortably satisfied.⁣
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Which one do you wanna be?⁣⁣⁣⁣
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A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. ⁣⁣⁣ #bingeeating is another survival mechanism.⁣
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This is why females eating below their BMR or at a low body fat don’t have a period, you’re commonly constipated, digestion slows, you’re cold & lack energy. Your hormones & systems down regulate to compensate.⁣⁣⁣
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Other Common Symptoms:⁣⁣⁣⁣

  • Irritability⁣⁣⁣
  • No sex drive⁣⁣⁣
  • Increase in belly fat⁣⁣⁣⁣
  • Chronic fatigue/soreness⁣⁣⁣⁣
  • Malabsorption, gut inflammation⁣⁣⁣⁣
  • Increase in binge eating, etc⁣⁣⁣⁣
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    Tips:⁣
  • Eat enough food to fuel your body. 2-3 meals/d⁣
  • Stop over exercising/over caffeinating/negative self talk/overly fasting⁣
  • SLEEP! HYDRATE!⁣
  • Get trigger foods out of your home. Eat more meat & eggs, less processed food, more natural whole food⁣
  • Stay busy! Get accountability.⁣
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    Eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware your body is in need of nourishment. ⁣⁣⁣
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    ⁣⁣I hope this helps!
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    Oxox⁣
    Coach K

Join me & my digital family here on IG if this post resonated with you! Tons of free content to help you live your best!

Resources, Guides, Recipes, Coaching, & More 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

http://www.instagram.com/lil_bit_of_fit
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The gateway drug to everything you’ve dreamed is this one thing

What if there was a gateway drug that could give you happiness? That could give you focus, discipline, confidence & fulfillment?

What if it guaranteed a life of greater significance, stamina, impact, & success while alleviating depression, stress, & anxiety?

Would you take it?

Wanna know what it is?

This ‘gateway drug’ …is FITNESS.

Fitness isn’t just about the physical. It’s about the mental, physical, & energetic transformation of creating & embracing an evolutionary journey for LIFE.

What fitness really teaches you…

If you’ve followed me for years, you’ve witnessed I’ve been all shapes & sizes. And if you’re new, I cannot wait to get to know you! 

I been thru 50 shades of healing, strong af, thiccc af, shredded af, & f*cked up & everything in between.

Struggled like all of you.

And I’m honesty getting emotional writing this, thinking, having spent so much of my energy nitpicking the “perfect” set of macros or training routine. Not going out or dating because I felt less than or I was over my calorie allotment that day.

It’s about finding that perfect blend of balance.

Fitness 100% taught me that I CAN do the hard things👇

➡️It taught me how to stay committed-not just by what I looked like in the mirror, but by keeping promises I made to myself.

➡️It taught me discipline. Getting workouts in, hitting macros, eating whole nourishing foods & not crap.

➡️It taught me the value of hardwork & that I can do anything I put my mind to.

➡️It taught me seasons, how to work with my body, self care, time & energy management.

It’s hard to find something that will teach you how to f*cking finish something more than that.

As creatures on this earth, we either find comfort in not trying or comfort in the extreme. It’s difficult to find comfort in the balance.

I firmly believe pressure creates diamonds, & the challenges endured mentally & physically through fitness have helped reveal my highest self. 

Go find your highest self❤️

That’s your gateway drug.

What has fitness taught you?

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


http://www.instagram.com/lil_bit_of_fit
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The Number one regret of the dying & a sobering conversation

It was a sobering & reflective conversation.⁣
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“I wish I’d had the courage to simply love when it felt right & live a life true to myself & not the life others expected of me or worry about timelines.”⁣
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Had a terminal patient tell me this years ago as I finished their CT.⁣
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I now view heart as the currency of life. I look for people to add value & joy to my life. That’s it. I no longer complicate experiences by letting my ego, my past, & fear of the future taint my enjoyment of the present experience & relationships.⁣
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👆🏻That’s what I told a follower this mornin before crossfit.⁣
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She said she had no idea really how to “do life” — relationships, career, or body. She said, “I don’t know what it’s like to look in the mirror & feel beautiful & happy.”⁣
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My heart ached. I empathize, I lived decades basically lost, too.⁣
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I chose this picture & song for this post intentionally. I did all my make up & hair myself for a gala. Had a great time simply enjoying being creative from a place of self love vs self hate. I felt exquisite.⁣ I prayed for someone to love me like the lyrics of this song for decades.
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When you get to the point of healing & wholeness where you don’t let your body or relationship or career or the clothes etc, wear you — life completely changes abundantly.⁣
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I told her her future self will look back on her life right now, & wish she could live it again. Not because she wanted to DO anything different. But because she would wish she’d enjoyed it more.⁣
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☝🏻If I could share only 1 life lesson with you, it would be this.⁣
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BODY: love yourself & body for everything you are, not what you aren’t. ⁣
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CAREER: you’re already rich if you have a career you love, roof over your head, food to eat, & people who love you.⁣
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RELATIONSHIPS: the ‘right’ one feels like freedom & home without ego. You’re able to share every detail of yourself, life, & evolve together.⁣
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We’re always living. But the question is, are you living YOUR best life fearlessly?⁣
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Drop a ❤️ if you’re ready🤘🏻⁣
Oxox Coach K #fitnessjourney #selflove #transformationtuesday

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If you asked me for the best fat loss advice here are 10 things I would say

One day I woke up and I was sick of being the fat girl. I was sick of the FEELING of hating my body, feeling slow, out of shape, weak, struggling with gut issues, & frankly, mediocre. DONE.

katie kelly fat loss advice 10 things carnivore lilbitoffit before and after photo
Body transformation takes time. It’s taken me about 10 years to build and heal my physique! I currently live a meat-based or “carnivore” lifestyle and haven’t felt better!

I’ve lost 55lbs throughout my lifetime. I’ve been all shapes and sizes. I’ve made all the same mistakes as you from trying every diet known to man, bingeing and purging, restricting, abusing exercise, taking diet pills – you name it.

Only until you learn to love the skin you’re in & make the changes you need to make from a place of self love vs self loathing does true transformation take place.

  • katie kelly fat loss advice 10 things carnivore lilbitoffit

You asked me for my best fat loss advice and here are 10 things I would say…

1. You don’t have to diet often once you heal your body & make peace with the right foods & workouts for you. Your routine and success habits will transform your body into whatever you want it to be. That starts with an abundance mindset.

2. You should focus on strength training and feeling amazing. Sprinkle in just enough cardio to do your body and mind well. The secret is progression and consistency. Just get to the f*cking gym.

3. You don’t need as much fiber or as many carbs as you think you do, especially if they’re causing gut issues. We’re all different. Experiment. Do what works for you, not the crowd. Eat animal based nutrition (meat & eggs) & cut processed foods.

4. Sleep & recovery are just as important as food & workouts. No, you can’t function optimally on 5 hrs of sleep. Stress management is also a must.

5. Sometimes success looks like contentment, not chaos. Drop the FOMO & slow down a little bit. I realized running myself into the ground, trying to keep up with everyone was serving no one. It’s ok to be considered boring. It’s ok to like to go to bed early & get up early. You are the star of your show, not a cameo. One person’s “living life to its fullest” may be another person’s demise if it’s not true to their alignment.

6. How bout we normalize not “liking” certain things about ourselves but being ok with it, like cellulite. Use it as empowerment & proof of a life well lived.

7. Wisdom is remembering a past experience & feeling without an emotional attachment. Learn your lessons & move on.

8. Just like life, the scale will have ebbs & flows. You can’t grow & change staying the same weight & staying at the same point in life. The secret is not allowing the ebbs & flows to affect your emotional well being.

9. Stop letting your clothes wear you. YOU wear your clothes. Be your own fashionista. Wear whatever the f*ck you want. BE EXTRA. Dress to compliment your body. Stop trying to fit into clothes that are outdated & don’t fit you anymore.

10. Stay in YOUR lane & do what’s best for you. You don’t need to follow rules or follow the crowd. Like I always say, “I don’t do rules, I do what feels right.”

oxox Coach K

All coaching, services, & free content here!
bio carnivore lilbitoffit katie kelly indiana fishers
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
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Full body workout routine plus the top tips that helped me lose the most weight

Q: I only have 2-3 days to work out a week? Any tips on workouts I can do? And what changes helped you lose the most weight? ➡️Swipe, save, tag & share!⁣
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Here’s a very basic but solid full body program example if you’re planning on resistance training & working out 2-3 d/wk.⁣
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You don’t need to make training overly complicated nor do you have to excessively do cardio & HIIT. Stick to walking & basic movements focusing on getting stronger with each of them.⁣
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Most of us want to save time & get in & out of the gym as quick as possible without sacrificing workout efficacy.⁣
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I put 2 exercises back to back to make 3 simple super sets. Aim to do each super set for 4 sets of 8-12 reps – slowly with good form. ⁣
Form always 1st before adding more weight to prevent injury.⁣
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Take 1-2 minute rest between sets in order to ensure adequate recovery.⁣
I know this is the hardest part for some of you, including myself. It’s hard to beat the crossfitter out of you when you’re focusing on bodybuilding. 😂 🏋🏼‍♀️⁣
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Gradually increase weights each week. If you’re consistent, you can switch up your workout after 4-6 weeks. ⁣
No one says you have to switch up your workout if this is working for you either. Go your own way as with everything in Food, Fitness, & Life. ⁣


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If you’re looking for a step by step plan to lose weight, actually keep it off, & improve gut issues &/or emotional issues with food, apply for a consultation in the link in my IG bio. ⁣
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Can’t afford coaching?⁣
I created a 354 page guide that will teach you anything you need to know about meat, macros, & getting the body you deserve❤️ Also in the link in my bio👩🏼‍💻📲⁣ link here

Oxox Coach K

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How many calories should I be eating?

“How many calories do you eat?” “How many calories should I eat?”

Fabulous question & one that is unique for you. Just because your neighbor eats a certain amount of calories or follows a certain diet or just because I do doesn’t mean it’s correct for you.

Lemme explain…

The number of calories someone requires to maintain their bodyweight is unique & specific to them. Therefore, just because 2 people are the same height, weight, age & gender, doesn’t mean they should consume the same amount of energy (which is calories) per day.

Daily caloric requirements are influenced by many factors including these & swipe for cheat sheets!⬇️

▪️ Occupation (active vs sedentary)

▪️ Training frequency & intensity

▪️ Recent dieting history (metabolic adaptation, disordered eating, etc)

▪️ NEAT levels outside of work (walking for ex)

▪️ Diet quality, thermic effect of food (whole foods vs highly-processed)

▪️ Overall health & hormone status

▪️ Sleep Quality, Stress

▪️ How much muscle you have

It’s a matter of perspective. What you think is “alotta calories” is highly subjective, as different people will have different interpretations of what they consider to be “alotta food.”

Also, macro requirements will depend on the individual as well, everyone has a different threshold of energy & macro ratios of which they thrive. 

Pay more attention to the below vs hyperfocusing on numbers:

▪️ Energy availability is in a great position to optimize health, performance & recovery

▪️ Your diet includes whole foods highly bioavailable & packed with essential nutrient requirements

▪️ Your relationship with food is healthy, hunger & satiation cues are on point

Enjoy the cheat sheets, experiment, & have fun! Don’t be afraid to eat!

You got this! How many calories are you crushing? 🦾🥩

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Gut Healing: Trigger foods, safe foods, and supplements that transformed my life

Every transformation story has a common denominator — a decision. ⁣

⁣Someone decided to make a choice. Often times we don’t know what we don’t know.

We focus solely on aesthetic indicators of progress instead of things like energy level, happiness, health, healing from within first & that means more than just your gut, it means your shxtty relationship with yourself too.

⁣I chose to find the root cause of my health & life challenges. I chose to research ME & make decisions to embody the person I desired. 

I chose to be self-aware, even when it was painful & downright dirty.

A big thing learned since going meat based with my diet & spending time alone is I’ve lived a huge chunk of my life addicted to addictions.

One biggie — food addiction. I never viewed it as a true “addiction” like drugs & alcohol before — It is.

It was an enormous driver to my demise in every facet of life over my 38 years. It affected my mood, my performance, my relationships, my professional success — ERY thing.

⁣Serious talk – because many of us don’t realize we have a problem or understanding of our mind & body’s needs…

We don’t realize we’re not moderators, we can’t have just 1 chip or cupcake because it leads to self sabotaging. Our habits cause our gut problems, hormone issues, mental & physical state. Which all affect your life goals and ability to lose body fat & gain health.

I used to live to eat. Food controlled every thought — it controlled ME. I used to live for the highs like over exercising & people pleasing. What happens is you lose yourself.

To all of you who message me with heartbreaking emotions of desperation, hopelessness, frustration & confusion — I hear you, I see you.

And here’s what I’ll repeat — every transformation starts with making a decision to choose YOU & not an EXCUSE.⁣

⁣Choose to THRIVE.

⁣WELL FED WOMEN CHANGE THE WORLD.⁣

❤️🌻👑🥩🏋🏼‍♀️🦾⁣

⁣Things I Discovered

My Typical Gut “Safe” Foods

📝(I only eat eggs & meat primarily now)

🤍Meats: ground beef & chicken, beef steak, pork chops or loin, chicken without skins, salmon, shrimp, tilapia, any seafood 🥩

🤍Eggs & Egg Whites 🍳 

🤍White Rice 🍚 

🤍Baked White potatoes without skin (in moderation) 🥔 

🤍Rice Chex Cereal & Rice Cakes (in moderation) 🥣 

🤍Lowfodmap veggies: zucchini (without skin, avoid raw), mushrooms, black olives 🥒

🤍 Real butter (in moderation) 🧈

Supplements that help me:

🚨ALL LINKS & DISCOUNT CODES HERE🚨

💊 @nuethix_formulations 

  • Medipure DS (Protein, Vitamins/Minerals, Liver Detox, Gut Healing)
  • Utilyze (Digestive Enzymes)
  • Nu-Multi (Multivitamin)
  • Flora-Protect (Probiotic)
  • Cort-Eaze (Cortisol Control post workout)
  • Relax Liposomal  (Sleep Aid)

☕️ @strongcoffeecompany 

  • Morning Mix (Preworkout, Mental Clarity, Energy)

💦 @goultima Electrolytes

My Common Gut Triggers:⁣

▪️Gluten⁣ & Fiber 🥖

▪️Dairy⁣ 🧀

▪️Artificial sweeteners & preservatives⁣ 🍭

▪️Carbonated diet drinks with aspartame🥤

▪️Corn & high fiber grains ⁣🌽

▪️Nuts & seeds, popcorn ⁣🍿

▪️Caffeine (>400mg) & alcohol⁣ (>2 drinks)

▪️Beer, Wine, sugary cocktails 🍺

▪️High fiber raw veggies⁣, avocado 🥕🥑 

▪️Cruciferous veggies 🥦 

▪️Fruit with skins or seeds, lettuce 🥬 🍎

▪️Excessively large meals⁣ 🥘

▪️Eating fast, onion/garlic/spicy seasoning🧅

▪️Sugar free gum & sugar alcohols 🍬

▪️High fodmap, high lectin & oxalate food🥗