carnivore coach – Page 2

May 16, 2022

Lifting, carnivore, & how to stay consistent

I ate meat & lifted things this morning, saved a snippet for ya. Swipe on IG

I’ve shifted my focus however completely from fitness & aesthetic goals to my career, having fun, & longevity the past couple years.

The one thing that hasn’t changed is the fact I still have Crohn’s, although in remission & med free, life still takes consistency & intention.

#meatbars for breakfast Airfry, 11 minutes. 380. 93% ground chicken and 90% ground beef. Recipes and videos under highlights on IG. Listed as “meat bars”

I know many of you are struggling right now, not just with your personal life, health & fitness stuff, maybe relationship struggles too.

A client asked a question yesterday that really made me think…She said, “I found your interview with @kelly_hogan91 on her YouTube channel, My Zero Carb Life. You talked about consistency, which I struggle. How do YOU stay committed & consistent?

I replied, “Commitment is defined as a willingness to give your time & energy into something you believe in, a promise or firm decision to do something.

What more worthy thing to believe in, commit to, & invest in than yourself?

It isn’t always, & most often is not, pretty or glamorous. It starts with honestly viewing your current condition with blunt af transparency, awareness, & acceptance.I’d rather be an imperfect human working on relentless betterment, than a facade of a perfect human surviving on bullshxt sandwiches.”

The process…
Truly look at yourself & current state. What are your goals/desires? What do you need to improve to move the needle forward? If you’re clearly not where you want to be, you need to own that. You control how you react & respond to all stimuli.

Picture your future self & condition. Thoughts become things. What thoughts & reality do you want to grow? How would you feel?

A practice that helps me visualize & shift my mindset & energy to a positive place: Pull up Pinterest & consume positive quotes, images, videos, anything that shifts my state to a happy place. I’ve made boards & folders there with intentions & desired goals. These things you’re seeing, feeling, & saving are YOU as your future self.

Triggered much?
Good.
Know you know better.
So go DO BETTER.
Right meow

With love,

“Sorta sweet, sorta Beth Dutton

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⁃ Coach K

January 27, 2022

Spend less time worrying about these things to lose more body fat

Do you get anxiety when you look at old pictures or how many calories you burned or how rigid you need to be on your diet?

I’ve talked to a lot of you about this today.

Its ok if your diet is different now than it was then. You have control over your choices. And just because you have 1 or 2 days of consuming more than you normally do doesn’t mean you’ve failed.

You need to focus & track the important things. See below & make sure to save, share, & tag this post on IG!

You need to have self-awareness over chronic self sabotaging habits.

If you are constantly worried about the number on the scale or how many calories you burned or how rigid you are with your diet because you fear other people will judge you, or how long or how much you need to be fasting & these things lead to binging & physical &/or emotional harm, we have some self healing work to do.

This exact conversation comes up in coaching consults on the reg. Whether my clients are in their 20s, 30s, 40s, 50s or beyond. Disordered eating & body image issues do not discriminate.

This concept was hard for me to accept, too. We change, it’s what we do. If you are taking care of yourself, feel good, & nourishing your body with food, so be it if you’re doing things a little differently than others.

If I have a rough body image day & miss a smaller or leaner or stronger version of myself, I quickly remember how miserable I was at certain times in my life. Then I’m grateful.

I thought about food constantly, had intense anxiety around food in social situations, was a slave to my exercise. I worried more about what other people thought of me than what I thought about myself.

You give up your power. Your hobby then becomes chasing a smaller version of yourself. And I’ll tell you right now it doesn’t help you lose more body fat more times than it does.

Engage in movement you love & eat food that supports your physical & mental health.

Food is a part of life, not your whole life.

Focus on the important shit that truly will move the needle forward.

Oxox Coach K

January 25, 2022January 25, 2022

Basically why the vegan diet would kill me

Had a vegan DM this mornin that said my health would deteriorate & I wouldn’t be able to poop right if I didn’t eat plants & carbs.

🤔 Hmmmmm

So I snapped a picture.

My response, “I think the f*ck not, Karen.”

After 2 years of being meat based, here are some things I know for sure, see below & swipe left👈🏻

I don’t digest plants, fruits, veggies, gluten, nuts, seeds, nut butters, veggie oils, fiber, high fodmap foods, most carbs other than white rice & gluten free rice based products, lectins, oxalates, & excess sugar well

Carbs more likely make me want to binge

85% ground beef is my favorite

I thrive best on 2lbs of beef/day

No, I never get sick of it

Yes, I Crossfit & eat basically meat & eggs

No, I never feel deprived or starving

Yes, the airfryer is life. I have 2, named Albert (Al) & Abe

No, I don’t have trouble pooping, actually it’s better than ever

No, I never have abdominal pain, bloating, G.I. bleeding, or gas anymore

Yes, I still eat occasional white rice & rice cakes when I need them. I’m a liberal carnivore. No haters allowed.

No, I don’t binge anymore, my appetite has corrected

Yes, my sleep & energy are great

Yes, it took a long time (~1year) to find my groove, lose body fat, & adapt. Have patience.

Yes, I tracked macros & my food to figure shit out, & you should too if things aren’t working.

I think that rounds out the questions I got this morning, too.

Oh, & to the vegan that messaged me this mornin, if you wanna challenge this farmer‘s daughter to a bale throwing contest, I accept.🦾🙋‍♀️🥩🐮

That is all the rambling. Happy Tuesday squad ❤️

#teamcarnivore #meatheals #zeroplants #autoimmunediet #meatlover #musclegaintips #fatlosstips #carnivoremacros #flexibledieting ⁣#iifymgirls #carnivorediet #ibsdiet #ibddiet #crohnsdiet #crohnsandcolitis #bloatinghelp #animalbasednutrition #carnivorewomen #ketocarnivore #ketodiet #carnivorecoach #meatbaseddiet #animalbaseddiet #carivoreketo #carnivorebodybuilding #carnivorecrossfit #crossfitgirls #lchfdiet⁣ #guttriggers #constipationhelp

January 23, 2022

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

January 22, 2022

If doctors had told me years ago they didn’t know what was wrong with me it would’ve saved me years of suffering

@mikhailapeterson made a post today about how much time & suffering would’ve been saved if doctors would’ve just told us they didn’t know what was wrong & we were gonna have to figure it out for ourselves.

I wasn’t diagnosed with Crohn’s until 2018. I was 35 years old. I had lived 35 years with doctors telling me to eat more fruits, vegetables, & fiber when those were the exact things basically killing me.

Eating nothing but meat was frowned upon & frankly considered f*cked up & a shade of disordered eating, which is not. It saved me.

If you told me 2 yrs ago I could eat this many calories (2,000/d) & be happy, & maintain this level of leanness & health, I would’ve told you you were full of sh*t.

I understand what y’all are goin thru trying to figure out what food & fitness will give you the feeling & body you’re seeking. I know what it feels like to not know what to eat. I included my symptoms & a list of trigger foods along with all the many shapes & sizes of my 55lb weight loss journey in this post to help you.

I also understand what it feels like to not have the money to invest in someone to help you, which is why I created a 354 page Meat & Macros guide which you can find in the link in my IG bio at a reduced price because I want to help as many people out there as possible.

I simply want to remind you to listen to your gut, to your intuition & don’t be afraid to go against the grain, literally & figuratively if it feels right to you.

I love you guys & wish you the happiest of Fridays! ❤️

Oxox⁣

Coach K

January 16, 2022

How to hit your protein & examples of meat based meals on carnivore, low carb, and keto

Meal prep cheat sheets to help give y’all visuals on examples of how to break down meals.

Had tons of questions about how to hit 50g of protein. The biggest tip is TRACK YOUR FOOD!

I like MyFitnessPal.

Educate yourself on what it is you’re consuming in meals. You don’t have to track forever, but self awareness is an investment that will serve you for a lifetime.

Here are cheat sheets of a variety of meats & animal based foods to make this as easy & basic af as possible!

You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.

Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…

I still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing.

Also included the “meat your macros” with #MeatBars examples if you like 2 meals/d.

Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.

Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.

My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.

Some examples I’ve used with clients:

21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)

30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135 grams protein (~1.0–1.1)

30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)

45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Happy meal prepping!

January 16, 2022

The biggest question asked this week and your answer: what is your daily food & fitness routine?

The fact I match my coffee cup is making my OCD so happy right now.
Most common question yesterday from y’all was about my daily routine & workouts so I’m gonna post the helpful infographics to give y’all ideas for the week!

Fyi! Special flash sale on the complete guide to meat & macros here!

There’s a LOTTA newbies round here, welcome! Bookmark these, save them as a reference as you wish.

If you’re lost on your path to success, go back to where it all began & start fresh.⁣

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You asked me how I figured out my routine, & it came from decades of making all the mistakes. My routine also changes with my learning & seasons.⁣

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When I began this Instagram years ago I used it as an outlet for myself & an inlet for others to join in my life journey. An honest & real depiction through the most incredible rollercoaster ride I will ever be on. ⁣

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Success, whatever your definition, won’t come easy. Habits & routines constantly evolve through your life. But there will be life truths that always ring true to bring you back to the ground where your roots were planted. ⁣

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LIFE TRUTHS ⁣

1.) You will never become the person you want to be if you don’t take care of your body. ⁣

2.) You are the sum of your surroundings. ⁣

3.) A wish is not a goal. ⁣

4.) The most important relationship you have is with yourself. ⁣

5.) The beauty is in the mess. ⁣

6.) Rich is in the eye of the beholder. ⁣

7.) The most important food in the world is soul food. ⁣

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Your life is a field of dreams. And like a farmer, you only reap an abundant harvest if you nurture the soil. Remember if you can’t love the reflection in the mirror with tummy rolls you’re not ready to love the reflection with a six pack. Appreciate your seasons. ⁣

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I mapped out my new daily routine here + workout structures, swipe away. ⁣

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I also created a PDF version with clickable links & clickable images to take you to the appropriate information. @swanwick @goultima @nuethix_formulations @emrtekinc @amazon

Link to guides in IG bio as well!⁣

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As always, hope this helps you create a routine of your own!!⁣

⁣PS you can purchase your copy of the workout guide here: This Workout Guide + Free access to the Lilbitoffit’s 100 page Guide to Optimizing Food & Fitness

**If you guys need to use other methods of payment, feel free to email me or reach out via Instagram and I will get you fixed up ! Email: katieokelly2@gmail.com

IG @lil_bit_of_fit

Oxox⁣

Coach K⁣

January 4, 2022

The 5 top habits that helped me lose & keep off 55lbs + Carnivore Tips for Body Transformation!

Tap for YouTube

We cover your questions:

Top 5 Foundational Habits to body transformation
What can I eat on Carnivore?
Caution Foods
How do I curb cravings?
Diarrhea and constipation?
Meal timing, how much do I eat?
Macros, building muscle, losing fat?
Slow digestion tips?
Easiest way is to prep food?
Easiest food to track & digest?
How do I save money on Carnivore?
Ordering out? What do I tell others?
Do I have to track glucose & ketones to lose body fat?
Do I need to eat plants in fiber?
I’ve had bariatric surgery/a gastric sleeve can I still do Carnivore? Tips?
Is carnivore good for IBS & IBD?
Do I count carbs or net carbs? Can I eat honey & sweet potatoes?

Show notes⬇️

Purchase 354 page Ultimate Meat & Macros Guide PDF Link 🤗 https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=A7ME5JLKMGHSS

Complete Supplement & Product PDF Guide link: https://drive.google.com/file/d/1QZ7JTSHtuN_t_PcWyrEyJJyaDhTlTY7B/view?usp=drivesdk

#MeatBars Recipe Guide: https://drive.google.com/file/d/1a2AXYDWgvd_HWQf-hv_5S4I-hzQPNIFr/view?usp=drivesdk

Emr-Tek Red Light Device: https://emr-tek.com/products/firewave

Code: lilbitoffit30 for 30% off

Amazon Portable Infrared Sauna: https://amzn.to/3EUzM9x

Instagram: http://www.instagram.com/lil_bit_of_fit

Coaching FAQ’s: https://lilbitoffit.com/coaching-faqs/

All links: https://linktr.ee/lil_bit_of_fit

January 1, 2022

My not so New Years resolutions, the carnivore diet, and what you should do instead

I’ve talked about how I choose a word every year. I choose a word I desire to embrace & embody. This year, & it also, now, being the start of #worldcarnivoremonth – I feel maybe it should be BEEF 🥩🐮🦾😜

2 years “carnivore” & a lifetime to go. #bodybybeef #Merica

The word I choose helps me to make decisions, to think, to feel, to BE the essence of that word in every facet of my life. I have learned over 39 trips around the sun in this lifetime to be my own accountability partner, my own best friend, my own favorite – my most important love.

I learned to love my body because it is the longest commitment & only forever home I’ll ever have.

I learned to love my weirdness, my mind, my heart, & my spirit because it makes me, ME. And nobody else can look like me or BE ME. Same for you.

I can’t believe I’ll be 40 this year, I remember when I thought 25 was old, then 30 was old, & now it seems 40 is the new 20. I can tell ya I feel a whole helluva lot better as an almost 40 something than my 20 year old self.

My journey has been both pleasure & pain. I’m sure yours has been too. I understand.

I hear you, see you, support you.

I’m right beside you unpacking & packing those bags sippin on that cup of coffee or cocktail, pick your poison.

I’m not writing this post today, on 1-1-2022, to tell you what to do, or to tell you I have all the answers to whatever you want to change or troubles you, but I am writing this to tell you that you can do it. I’m writing this to tell you that I believe in you.

I used to pick 5-10 new goals each year. I realized a singular day on the 1st of the year, setting goals like I was “supposed to” never turned me magically into Superwoman. It didn’t magically give me the health I wanted, the body, the career, the money, the friends, the love I desired.

I was still the same ole weird lil creature that I am, still overwhelmed with trying to change too much all at once, still “shoulding” all over myself. Still lost in all the information & society’s expectations.

Within a month or so, I failed or fell off the wagon & had to start over.

Smaller.

With lower expectations.

Shrinking myself.

F*ck that sh*t.

I’ve told y’all before, you can’t live a BIG, full, ABUNDANT life on an empty tank.

For a few years, I gave up on resolutions entirely. Then, I discovered the book, “One Word” & it changed my perspective. Instead of a sh*t ton of goals, I set intentions to embody 1 goal, 1 word, & that worked a lot better.

That concept is using your word as a theme for your year.

My word for this year is ‘Abundance.’ My word for last year was ‘Joy.’ Other words I’ve used were peace, growth, & grace.

I challenge you to simply glance at the year ahead & choose a word you’d like to embody as a pillar & map of growth.

Quick annoucement to my baby carnivores & people wanting to try a meat-based diet, my group coaching is open & ready to welcome you with open arms. Coaching FAQ’s in link in IG bio and HERE

You can always dm me and don’t forget to sign up for our email list HERE

oxox

Happy New Year! LFG!

Forever your biggest fan,

Coach K

#carnivorediet #carnivoreguide #lowcarbdiet #carnivorefatloss #animalbasednutrition #meatbaseddiet #carnivorewomen #ketocarnivore #ketodiet #carnivoreketo #ketomacros #carnivoretransformation #carnivorecoach #animalbaseddiet #carnivoreathlete #lchfdiet ⁣#resetdiet #autoimmunediet #crohnsdiet #fitmoms #strongmoms #lowcarbreset #losebellyfat #fatlosstips #crossfitgirls #girlswholift #carnivoretips

September 23, 2021

Thoughts on transformation, fat loss, health, & happiness on the carnivore diet

Confessions of another dirty bathroom photo…⁣
Dis me. I’m awkward af trying to get body photos. I dunno how to properly “pose.”😆 but I’m glad I do. They make me proud of how far I’ve come & what my body & mind are capable.⁣
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Just a friendly reminder you can do whatever shade of the Carnivore Diet you want (or any other diet for that matter). I feel I’m speaking for the majority of us meat-based folk who love this lifestyle because it works for us. I’m 2 years in.⁣
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We really don’t care what you eat or what your body looks like as long as you’re happy & healthy. It’s really none of our business what you eat every day, what workouts you do, what your body looks like, if you show your body & journey or not.⁣
We just love happy people.⁣
Be nice to each other.⁣
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I feel I needed to reiterate that again.⁣
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I know some people say we all have the same 24 hours in a day, & literally we do, yet realistically we don’t. ⁣
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I preach being a DOer. Yes, you either DO or you DON’T. But be nice to those who have children or special circumstances which make going to the gym or a certain fitness goals challenging. ⁣
I’m not giving excuses for “lazy” people but just asking you to be nice. Perfection is never needed, but do remember EFFORT matters no matter what your circumstance & you can still be a person that keeps COMMITMENTS to yourself in whatever way YOU need.⁣
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As for shades of “carnivore”…some of us eat a little bit of carbs. Some don’t. Some eat organs, some don’t. Some just eat beef, some don’t. Doesn’t matter.⁣
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I for one can do a little bit of plain rice cakes/white rice as far as starchy carbs. I keep these around my workouts if I’m going to incorporate some. I do that because that’s when my body metabolizes & utilizes them the most efficiently for performance & recovery. I don’t eat them often or every day, I simply eat them when my body is telling me I need them.⁣
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I also incorporate leaner, lower fat days with higher fat days. This too varies & I also listen to my body & eat accordingly. I’m happy in maintenance. I notice after 2-3 days of eating lower fat, I crave more fat. Because I most likely need more calories, especially after hard training days. My fat macros vary. Protein is around 160-200g most days. I also am very active, CrossFit, & lift weights. So what I do may not work for you. I posted a guide for optimizing eating for workouts yesterday, save tag & share that post. Great resource!⁣
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This style of eating works very well for me, my needs, & my body is responding well. I’m leaner than I ever have been before, eating 1800-2000+ calories on avg & ~2-2.5lbs of meat/day. Lean days I prefer ground chicken, shrimp, & 90% ground sirloin. High fat days I enjoy 80-85% ground beef & lamb, eggs, & ribeyes.⁣
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My crispy airfryer #meatbars are LIFE & I eat them every day because I love them. And I’m so happy y’all are loving them too! Tag away!⁣
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I also haven’t had a Crohn’s flare or binge since I went meat based 2 years ago — the best part! ⁣
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Yes, people look at me like I’m crazy when I tell them I really just eat meat AND I prefer “CrossFit.” People told me I couldn’t do it. My bloodwork, mental clarity, energy level, & physique say otherwise. 😉⁣
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Listen to you body’s. I am happy to share my experiences & I fully admit I made a lot of mistakes on the way, I didn’t always feel well, I initially gained 15lbs & I wanted to stop numerous times along my journey.⁣
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Any diet that serves you best mentally & physically & is high in bioavailable nutrients will always be better than one that lacks the essentials your body needs to function properly.⁣
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Love y’all ⁣
Peace love & meat 🥩 ⁣

oxox Coach K @lil_bit_of_fit 🙂