Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
I remember the day I looked in the mirror & realized I’d been living a lie.
I’d been living in a figurative house my lies built.
Btw, I hate sharing my food.
Other things I don’t share are toothbrushes & wieners but those stories probly aren’t IG appropriate & sure to spark conversations that’ll go down the gutter rather quickly😂 Yes, I also need to put that on a T-shirt🤔
My success, I understand now, I owe to cultivating a routine & environment that serves me positively body, mind, & spirit.
I’m still hungry but in a much different way…
I love my life & am extremely grateful. It has fed my soul & stoked my hunger in more ways than one & got me thinkin…
I remember being hungry all the time. Even after a huge meal, I still wanted dessert.
I noticed my friends were able to eat smaller portions & be satisfied. I felt ashamed. I’d binge on massive portions of carbs, usually cookies, candy, brownies, donuts & ice cream.
Ice cream was easier to throw up. I could eat gallons & I’m embarrassed to even tell you how many gallons I’ve eaten at 1 sitting.
As I aged & became more self aware, a sense of amazement/awakening crept over me…
Was this bottomless hunger really all physical hunger? It couldn’t be.
Could I sit down at a meal & push away my plate, full & satisfied, without the urge to overeat?
I could, but only after I figured out that I wasn’t only hungry for food. I was hungry for purpose, enjoyment & satisfaction, & not just in my belly, but in my whole life.
Somewhere as a kid, between farm chores, playing with My Little Ponies & going on my 1st diet, I lost track of the idea that I was allowed to enjoy my body, my food, & just being me.
I had to learn the bigger lesson – that hunger isn’t simply about filling our bellies, but about something deeper: a hunger for purpose, connection, joy, & love.
From my own experience & awakening of learning to feel full, body & heart, I hope you find ways to satisfy your inner hunger.
Sharing my routine which has enabled me to have the body & life of my dreams.
Let this be a conversation starter with yourself. If you need help cultivating a routine, I’d be glad to listen! 🥰
It all starts with learning to love yourself & disassociating your worth with what you look like. I still have stretch marks, rolls, loose skin, & wrinkles.
My body has been all shapes and sizes! Transformation takes time!
I gained 10lbs when I started CrossFit at 31. I gained 15 when I started carnivore almost 3 yrs ago. Your body is meant to transform
For me, my body acceptance/neutrality started with mourning my own thinner self & my more “athletic” physique when I was training harder. You have to acknowledge & sit with these feelings 1st. Rest is absolutely necessary especially when it comes to healing. This was the toughest part of finally reaching my own body acceptance & realizing I was now in a different season of life.
I understand. It’s easy to find yourself romanticizing the times you’re physically at your lowest. Realize that physical low may also mean you’re at a mental low as well. My disordered body image, eating, & relationship with self exacerbated with the glorification of my weight loss. It fueled the fire to more disordered behaviors because you crave that validation.
It’s ok to feel all the feels & go thru the wheel of disgust. You have to get to sweet spot of self love regardless of your weight.
Some things I want you remember:
1.) It’s OK to have body goals & want to see what your body can do as long as it comes from a place of self love, not loathing. Make sure you’ve healed any imbalances, done your due diligence to eat enough food to function like a rock star & set yourself up for a successful body goal.
2.) Body positivity & acceptance doesn’t mean you use them as an excuse to eat & treat your body like a trash can. You are what you eat & we were meant to move. You are your habits.
3.) Abs don’t mean you’re healthy & having a few extra rolls don’t mean your unhealthy. We all look different. Chase health first. Choose the diet that works for you. Choose the workouts you love.
I lived the majority of my life misdiagnosed with IBS when I in fact had IBD Crohn’s.
Know the difference!
Ulcerative colitis involves the inner lining of the colon, while Crohn’s disease involves all layers of the intestine & can occur in both the small intestine & colon. Mine is specifically is affected in the right lower quadrant (around where your appendix is located).
These disorders affect the gastrointestinal (GI) tract, the area of the body where digestion takes place. Digestion affects every facet of your life including fat loss goals, performance goals, & just living every day life.
It can be paralyzing when you don’t know what to eat & are struggling with symptoms.
The diseases cause inflammation of the intestine & lead to ongoing symptoms/complications.
There is no known cause or cure for IBD, but fortunately there are many effective treatments to help control it, including diet & lifestyle. Carnivore saved my life.
If medications fail to control the symptoms of IBD, or if certain complications occur, surgery may be required.
There is no single diet or eating plan that will work for everyone with Crohn’s disease or ulcerative colitis.
Dietary recommendations with my clients are tailored for each individual, depending on what part of the intestines is affected, if they have IBS or IBD, specific body goals, lifestyle needs & preferences.
Swipe for all the cheat sheets on things that I learned, things that helped me improve symptoms, carnivore healing phases, symptoms, triggers, & supplements that were helpful! IG: https://www.instagram.com/p/CeeqJRiJLrv/?igshid=YmMyMTA2M2Y=
I assure you there is light at the end of the tunnel!!
Sending you all the love & hugs & know that I understand I’ve been there too!
Client call question: Is eating 1,000 calories the same as eating 2,000 calories but burning 1,000 calories off during exercise?
A: NO. Not only are you lacking the calories needed to fuel your body appropriately to get the results you want, you’re also lacking in micronutrients, which your body needs to function at its best.
Let me point out a big issue: 1000 calories is not sustainable nor enough to sustain a toddler.
By eating so little your body begins to down regulate and fight against you, your metabolism drops, you lose muscle, your hormones begin to go wonky & the list goes on. Basically you create a dumpster fire for yourself & attain the dreaded #skinnyfat for many.
This is what happens when you don’t strength train, abuse cardio, & under eat, losing muscle & increasing body fat. You may lose weight but your physique looks nothing like the picture you have in your head.
I explained to my client It would be far easier & more effective to eat 2000 calories & train intentionally. We should set ourselves up for a successful fat loss cut by reverse dieting if we need to, construct a success routine, then shoot for a small deficit & reassess.
During my last mini cut I only reduced my calories by about 300-400. That’s it.
Let me reiterate we shouldn’t obsess over our fit trackers, earning or burning food.
A much better option to overtraining & under eating is to create a lower caloric deficit, stick to that for 2-3 weeks & then reassess.
The weight loss is slower, easier, more sustainable, more enjoyable, & life sucks a whole lot less
So if this sounds like you & you’re at a point where you’re no longer seeing progress & don’t know what to do, I’d love to help. Link for coaching options
I prefer a variety of meat, simply giving my body what it’s craving. Don’t care if it’s grass fed or grain fed. I prefer grain fed as far as taste, simply season with salt due to my sensitivities & Crohn’s. Season to taste however you’d like. I sprinkle the salt AFTER it’s cooked.
LOOSELY break up meat into 4-5 sections or “bars” & place in airfryer basket
Airfry, 12 minutes, 380, though the preheat. Every airfryer will be different.
Sprinkle salt to taste
TIPS & FAQ
You MUST use an airfryer for the crispy texture. Baking will not give you the same product. It will be dryer and not as crispy.
Do not pack tightly into patties, again the crispy texture is created from NOT packing the meat tightly.
You can melt 1 tbsp of bacon grease or beef tallow & drizzle on top of cooked meat or put slices of bacon on top of meat pieces in air fryer before you air fry for extra flavor & fat.
You can use the fat in the bottom of the basket as a “dip” or “sauce” &/or for added flavor & fat.
You can season with your favorite seasonings & use your favorite sauces. Go your own way, you don’t have to do it the way that I do.
I’m fortunate enough to be med free loving with Crohn’s. I’m an advocate of being EDUCATED & FLEXIBLE, eating foods that are nourishing, suit YOUR lifestyle & needs.
I’m a coach that helps you find your “happy.” I understand how living with gut issues, being overweight, or simply having a poor relationship with yourself paralyzes you.
I’m not a coach that’s gonna give you a specific meal plan, sell you sh*t that doesn’t work, or put on a façade that me or my life is perfect. Perfect doesn’t help anybody, remember that.
I’m gonna share my story & let you decide how to put your puzzle pieces together as your guide.
Specific Products did significantly help me. I don’t have a gallbladder either, fyi. I created an entire supplement guide just for you!PDF LINK IN IG BIO! I’m happy to answer questions via comments or dm.
So fueling like an athlete with special digestive needs & why digestion matters.
Here are my top tips living with gut issues as a fitnessor just like you! Swipe!
Why do I eat a meat based diet? — I’m sensitive to lectins, oxalates, high histamine, high fodmap foods & phytates. I wondered for years why I felt like poo after eating nut butters, high amounts of veggies, fruits, fiber, sweet potatoes, breads, & any nuts & seeds. Basically my body hates anything but coffee, gf alcohol, eggs, & meat.
Why I choose a diet based on animal foods
Majority of my calories are from the most nutrient-dense bioavailable foods
I LOVE & thrive off meat with no digestion issues.
Minimal fiber, meaning everything is easy to digest.
Low to no sugar, or highly palatable processed carb based foods. These are my biggest triggers when it comes to binging or basically eating like an a$$hole
Natural fats & plenty of protein. I’m fuller longer, don’t have energy crashes.
My body is more recovered, less inflamed, I eat more food & stay leaner with no binging. My workouts feel great & I simply do what I love. I modify my “carnivore” diet to my preferences. There is room for leniency, you are in charge of your adventure. I hope this helps you find your happy! Go crush it, Team!
I know I’m not the only one who has wondered this exact thing in times of hunger & juggling fat loss &/or physique goals…or playing the ole “macro Tetris”
Basic rule of thumb: if you hungry & you’re choosing to over eat, CHOOSE A LEAN (means lower fat) PROTEIN SOURCE. The higher the fat content, the higher your calories will be.
Carbohydrates typically affect your blood sugar the most.
This is also a reason higher protein carnivore & meat-based diets vs high fat are extremely effective in helping you achieve & maintain a lean, more muscular (athletic or “toned” as a term many of you use) physique.
Also a reason why fat cycling is effective. (which is similar to carb cycling for those who are familiar with carb cycling) It focuses on higher protein and helping you achieve a calorie deficit by lowering your fat on specific days. Basic science and math at the end of the day.
My favorite lean protein sources: Ground chicken Lean ground beef (90-93%) Cod Tilapia Shrimp Scallops Chicken breast
I hate tracking my food. – something I hear every day Let’s have a come to Jesus moment y’all… When you do “structure” “right,” the freedom follows with ease. Which means if things aren’t progressing the way you’d like chasing a specific goal you must gain self-awareness & data to help you make the correct adjustments. Once you do that & create a “structure” that serves you & your goals, they become second nature & aren’t viewed as rigidity anymore. Your habits & routine become part of you. Some things you had to do before you created your structure you may not have to do anymore, a.k.a. tracking. Too many people view “structure” as ubiquitously restrictive in a “bad” way. It’s not bad. Just like fasting isn’t bad or a dirty word unless you abuse it. They’re TOOLS. I get it, you be scrollin the gram & people are telling you you don’t need to track your food, or diet, or eat low carb, or drink, or eat meat, or are a vegetarian – whatever…. But what most of these people aren’t telling you, The ones that have found a solution that works for THEM is that they spent years: ➡️learning about nutrition, different diets, macros, calories, trigger foods, etc ➡️tracking their intake in some capacity ➡️unlearning self sabotaging habits & behaviors ➡️rewiring their eating & daily routine habits (most of us, me included, didn’t grow up with nutritional guidance) ➡️doing the inner work to build better habits, develop better awareness of their body’s signals, change their inner narrative, & spend time in multiple different nutritional “seasons” (maintenance, deficit, surplus), often multiple times “Eating whatever you want” looks easy for these people because they’ve done the work. The freedom I & they have NOW comes from the work we did years, decades prior. You learn thru making mistakes & having patience what actually works for your body. You LOSE the fear & you gain 2 things: 🧠knowledge 🙏self-trust So… you want the freedom? Put in the work. All things we learn when you work with me.
“You’re just too big to be a cheerleader, hon.” -cheerleading coach, middle school
“Pretty girls are in the front, you fit better in the back.” -a mom, childhood birthday party pictures
“Well, you’re just not polished enough.” -recruiter, job fair in college
“I’m sorry I cheated, I like you, it’s just, she was prettier.” -someone not even worth mentioning here
Naturally I’d be lying if a part of me didn’t want to tell these people of past chapters of my life they can suck it.
I’ll take the high road & use it to help y’all if you’ve ever struggled when someone has devalued you.
People will teach you how to love well by hurting you. They will teach you how to love yourself by not loving you back. Life will teach you evolution & growth through pain & stagnation.
Pay attention to the wisdom the Universe is trying to teach you. Gold is found sifting thru gravel & diamonds are created under pressure.
Hell, crispy airfryer #meatbars were discovered by me being late to work & literally throwing the shizzle my nizzle in the airfryer basket. Now we can’t live without them!
In my youth, I shouldn’t have taken these statements as a reflection of my worth, simply moved on, & not allowed a single encounter to take up so much energy in my heart & taint decades of my being with shame.
This world is made up of a plethora of different people with different priorities with different life situations all 50 shades of f*cked up.
You’re not alone, the difference is how you react to what life throws at you.
People who have broken my spirit have actually led me to having more empathy, more self worth & appreciation for who I am, & the desire to reach out to all of you because I have felt what a lack of human acknowledgment & compassion can do to a person.
Know that your feelings have a real place, & this life can be so much more beautiful & grander if we let love & optimism fully into our hearts.
The first time I set a “fitness goal, “I didn’t even know fitness goals were a thing. I just wanted to lose as much weight as possible.
I started out doing videos at home in my room. I swapped two and three portions of food at dinner for a salad and then walked a mile on the treadmill instead of sitting and watching TV.
I started working out and setting more intentional exercise goals in the 7th grade. I was the heaviest I’d ever been. I was 160lbs and barely 5 foot tall.
Me at my heaviest
Kids were extremely cruel. They called me names. I will never forget the kids who were mean to me, their names, or the way they made me feel.
And I took that as a life lesson into my adulthood that I would be aware of how I made other people feel because the way other people made me feel made a huge impression on the trajectory of my life and perception of myself.
The imprint you make on other people’s lives is truly your legacy. It’s not the number in your bank account, what you look like, your size, achievements or how many titles you have before or after your name.
“To live in the hearts of those we love is to never die.”
Hazel Gaynor
I was 11 years old feeling trapped in an overweight, changing body I didn’t recognize or understand. All I wanted was to be accepted and loved.
As I spoke before my body image issues started at the age of 8 and I had already absorbed the message that being skinny was desirable, powerful even.
If I could just shrink myself down to the “right size”, I’d ace all my classes and win the hearts of all the boys and the popular girls would want to be friends with me.
Although more intentional exercise goals are a positive thing in the right dose, I noticed all I wanted to do was skip meals and exercise more.
My lunch used to be a handful of Ritz crackers and one small snack size cottage cheese container. Dessert, some sugar-free Jell-O.
In retrospect, at 40 years old, it’s something I can only guess was an attempt to exert control over my body, life, & other people in an attempt at “happiness.”
Throughout my school years, college and even when I married early at 22 years old, I struggled with my body image and self-confidence.
I skipped many social functions to exercise and avoid eating. With all my gut issues I didn’t know what to eat without causing some sort of flare up anyways. I resorted to diet pills and taking shots of cold medicine to make myself sleep so I wouldn’t eat.
I figured out when I binged, ice cream was the easiest to indulge because it was easy to throw up. I’d down 2-3 gallons of ice cream in one sitting.
I missed the beauty of exercise as a celebration of what my body could do & the simple love & joy it brought to my life.
I couldn’t see the ways I was hurting myself, pushing myself too hard, eating too little, and denying myself basic care, pleasures, and missing out on making memories with friends and family because of my addictions.
This pattern continued even into my early 30s, even after I shifted my focus away from being purely about aesthetics and losing weight towards performance goals like CrossFit, running, spartan races and lifting.
I knew I had the heart of an athlete and so much potential but why did I always feel like a total failure?
The answer arrived when I broke up with aesthetic or performance goal setting, at least in the way I’d been doing it.
I started focusing more on improving my health, especially my gut health which I struggled with my entire life.
I stopped trying to fit into a box and eat a certain diet because certain athletes ate that way or my favorite Instagram account ate that way.
I started looking at goals as destinations on the horizon, an invitation to do better because now I knew better.
Goals aren’t a finish line or a final destination. There’s simply an invitation.
I started choosing workouts because I loved doing them and they made me feel amazing whether it was running, bodybuilding, spartan races, or CrossFit.
I started eating food that made me feel amazing and I took the knowledge I had gained working as a nutritionist to make smarter adjustments and decisions with things like quality, quantity, macros and the types of foods I was eating.
We’ll talk about food & gut specifics later on in the book.
I’ve been meat based or ”carnivore” for almost 3 years. Outside of coffee & occasional social alcohol, my diet is 99% comprised of meat and eggs. I haven’t had a full blown Crohn’s flare since I started this way of eating.
And in the process of learning, experimenting, and authentically stepping into myself, my greatest fears since childhood, gaining weight and failure, fell away.
I got stronger, leaner, and healthier. I can confidently say at 40 years old I am the healthiest and happiest I’ve ever been.
This hasn’t been a linear journey, I’ll remind you it takes a long time.
Simply sit back and enjoy it. It’s taken over 10 years to build the physique you see today. It took me 4 years of intentional healing and doing things I didn’t want to do like eat more food and gain weight to gain my health back.
I tell everyone, especially my clients, any weight that you gain in the process of gaining back your HEALTH is weight you needed to gain.
And what I’ve learned throughout this process is that I can accept that sometimes I must get lost to find what I was looking for all along.
“Lost & found are from the same box. Remember this when you don’t know where you belong.”
Ever wasted your money on a food tolerance test to try to fix your gut issues?
Hi it me, too.
There are numerous food intolerance tests available like blood, breath, & hair tests.
I found in my experience it didn’t tell me what I already didn’t know, & many were inaccurate.
Quick tips in a shot glass with Coach K
What saved me was tracking food & journaling symptoms. Things that caused problems I was overlooking were things like lack of sleep, combinations of foods like dairy, fruit, & veggies, & eating too fast.
The only way to accurately diagnose a food intolerance is via elimination of that food, your symptoms dissipating, then coming back when you reintroduce.
A reason a meat-based diet is great for people with gut issues & autoimmune condition is it eliminates the majority of triggers & allows your body/gut to heal which helps you lose body fat & achieve a “toned” lean healthier physique.
I discuss how to heal your gut in my Meat & Macros macros guide which you can find the link in my IG bio along with Coaching FAQs.
Talk to someone quantified if you’re not sure what to do. I promise you there is light at the end of the tunnel!
