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!
šš¼āāļøBetter rethink your meatless Mondays, huh?!
Just gonna leave this here & let you make your own decisions.
My love for beef started 39 yrs ago on July 2nd when I hit the ground runnin. My mom was bailing hay. š¦¾š
Used to have a bumper sticker that said, āI love beef like some people love the Lord.ā š Who wouldāve known that couldnāt be more true today! š„°
Depending on your preferences, you can choose whatever percent lean ground beef meats (haha see what I did there lol š) your caloric & health needs.
They can range from higher fat like 72% lean all the way up to the leanest at 96-99% lean.
My favs are 80% ground chuck, 85% ground beef round & 90% ground sirloin.
I actually prefer grain fed vs Grass fed and finished as far as taste. I donāt stress out about buying organic or not, choose whatever one you like. No judgment here.
Had a message recently from a woman who asked me how she could feel like a woman of worth walking into a room.
Some deep sh*t, right?! Iām thinkin now what kind of baggage do we have to unpack for this one? š¤šcause we all got our bags.
So I brainstormed.
It really comes down to charisma & mental toughness. As you sharpen your ability to be more charismatic, you open up so many more doors for yourself.
The work is dirty. It may hurt. It may make your eyes well up. And itās absolutely necessary sometimes to find your sparkle āļø
A lil bit about my story…
This child was called fat. This child was called ugly. This child felt she would never be the girl that sparkles when she enters a room. This child is me.
I was told to lose weight & I tried to diet before I was ten years old. My self-esteem & body issues started at 8 years old.
I hated my body.
I was told on numerous accounts, āIf you just lost weight, you would be as pretty as all the other girls in school.ā
Hurt like a bxtch every time.
Translated into: Youāre not special. You wonāt be successful &/or loved unless youāre thin & look the part.
Swipe through the slides on IG, continued with much love, growth, & inspiration on your Mondayā¤ļø I’ll add the content & slides below for my non-social media peeps.
Oxoxo Coach K
Tap for full slides and post on IG
5 habits I learned that make you the most charismatic mofo in the room
You Listen More Than You Speak
You like to be heard & understood, right?! Take time to lend a listening ear.
The most interesting person in the room is the most interested. Be curious about what other people have to say. The best way to learn is to listen.
I’ve found this also keeps you from saying something ignorant or rude. LOL! Goes both ways too. Sometimes you gotta let someone else make their own mistakes, that’s how we learn.
This also allows you to listen to your own thoughts before you respond. You’ll be amazed the things you learn & notice when you observe. Be hungry AND humble.
How You Do It:
Let the other person finish before you reply.
Empathize with what they have to say.
Reflect on what they said later & how you can apply this to your own life.
āOne of the most sincere forms of respect is actually listening to what another has to say.ā Bryant H. McGill
You Love Yourself As You Are
You see yourself as a confident, smart, & uniquely amazing human. You understand this is not being selfish, but necessary. You catch yourself before letting self sabotaging thoughts take over, you pause & say āIām worthy simply because I exist.ā
You carry yourself like a high value human with purpose. You believe in yourself & your ability to achieve anything in this world. You wake up to positive, healthy affirmations, thoughts, & gratitude about yourself & life before starting your day.
You’re confident affirming things like, āEveryone likes to be around me because I’m me.ā & āIām attractive, confident, successful, abundant, & able.ā You do not align to speak negative words to yourself because you know words have power & thoughts become things.
How You Do It:
Affirm kind words to yourself every day & visualize becoming better!
āSelf-confidence is a superpower. Once you start to believe in yourself, the magic starts happening.ā Unknown.
You Realize Emotions Are Fleeting
Charismatic people are calm, collected, & confident in challenging situations. You choose to seek solutions & embrace rock bottoms & “failures” as lessons, simply experiences, & opportunities for growth instead of shame.
You know that emotions & motivation arenāt always logical, they’re ever changing. You understand motivation is unreliable but discipline will get it done. Cultivate discipline & you can do anything despite motivation or lack of.
You live by the 4 Agreements & never take anything personally.
When your emotions are being challenged in a moment, you handle it like a PRO not an AMATEUR.
How You Do It:
Pause & take a deep/slow breath before reacting. Add self care everyday & fill your cup. Remind yourself anything meant for you will not miss you & a no means there’s something better.
āYou are the sky. Everything else is just the weather.ā Pema Chodron.
You Speak Up Confidently & Clearly
Frankly you donāt give a sh*t about what people say about you or your experiences. You trust & stand strong in your word, worth, creditability, & authenticity.
Youāre okay with learning, apologizing, & constructive criticism. You’re not quick to judge, seek first to understand, & understand hurt people hurt people. Always choose to high road & remember the Law of Karma.
Practice expressing what youāre passionate about. Journal your thoughts & opinions. Push yourself outside your comfort zone, no matter how shaky your legs are, that’s how your grow & find answers.
āYou have to speak your mind and do the stuff that makes you laugh.ā Joe Rogan.
You Live By The Golden Rule
Golden Rule, precept in the Gospel of Matthew (7:12): āIn everything, do to others what you would have them do to you.ā You treat everyone with kindness & respect, even if youāve been wronged. You make sure everyone feels welcomed in a room & genuinely want to get to know people every day. You smile at everyone you meet.
John Antonakis from the University of Lausanne has studied charisma for over a decade. He stated, āCharismatic leaders can be loved by those who share their values & loathed by those who donāt.ā You, however, focus on adding value to the lives of everyone around you. You also remember to set healthy boundaries for yourself. Donāt let the hate of this world stop you from being kind.
How You Do It:
Greet everyone with a smile. Be present, engage in conversation, make eye contact. Be supportive of your fellow human, there’s more than enough abundance in this world.
āI speak to everyone in the same way, whether he is the garbage man or the president of the university.ā Albert Einstein.
Final Thoughts
You can be charismatic no matter who you are or where you come from. Charisma is a skill that can be taught & developed. It will become second nature after repetition just like anything else.
You could change someone’s life just by lending a listening ear, sharing your story, inspiring someone else by your discipline, speaking & standing up for your beliefs, & treating others as you would wish to be treated or better.
And here’s your reminder youāre badass no matter what.
Listen, I have āCrossfit boobs.ā Aka card toting member of the #ittybittycommittee to all my newbies round hereā¦confessions of another dirty bathroom photo + Pete šāā¬
I am 55lbs lighter now than my heaviest weight. Iām 5ā1ā¦ snack sized, fun sized, been called a spinner before šš¼āāļøwhatever you wanna call it š
Our bodies change hourly sometimes.
I do not have flat abs by the end of the day typically. Yāall itās called food & we gotta eat. You didnāt get āfatā in that hour, you just ate & lived.
The majority of the time I havenāt washed my hair in a week (I really do only wash it once a week) & Iām standing here in my @jcpenney underwear & @kincaidsmeatmarket in Fishers
Iām lucky to wash my face at night because Iām lazy af & work 60 hrs a week. I need to do better on this account š š§¼ Dirtball status x10
Being a sustainable lifestyle lean, eating food ya love, having a supportive community & relationships you love, movin your body & doing workouts you love, havin purpose, fulfillment, & happiness are so much sweeter than any piece of cake or savory piece of bacon or any shredded ab or muscle striation I could ever have.
ā£ā£
Iām telling you this because I know there are a lot of you in the same spot I was. Still self sabotaging on the weekends.
I spent decades fighting against my bodyās needs. Chronically dieting, eating food that triggered tons of physical & emotional problems, getting nowhere. Nowhere but pissed off until I learned about food, owned what diet & fitness I wanted to do, how to periodize my nutrition properly, & the fact I actually needed to EAT.
In all reality it took me a decade to build the body that you see in front of you.
Itās really simple now guys I just eat meat because I love it & it makes me feel good. And I eat a lot of it. At least 2lbs a day. Some days that Iām really hungry I can smash 3lbs & Iām 105lbs. You can eat & eat well.
THINGS YOU LOSE CHRONICALLY WORRYING ABOUT LOSING WEIGHT:ā£ā£
š¦Your vibranceā£ā£
š¦Your joyā£ā£
š¦Your clarity ā£ā£
š¦Your flexibilityā£ā£
š¦Your mindā£ā£
š¦Your relationshipsā£ā£
š¦Your energyā£ā£
š¦Your life ā£ā£
ā£ā£
Remember, the diet you follow doesnāt matter. Your ability to adhere to that diet protocol does. Your bodyās metabolic state & ability to appropriately adjust to that diet does.
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Hereās your reminder: Don’t spend your life fighting against yourself. You have so much more to offer the world than worrying about what someone else thinks of you.
4 things to be grateful for: what you currently have, where you currently are, how far youāve come, & the person youāre becoming.
If you had told me 2+ yrs ago I would be where I am today, I wouldāve told you you were crazy.
2 yrs ago I was 37, 20lbs heavier, married, confused af, still trying to find my way in life, food, & fitness.
I realize as the woman standing here today, 39, 20lbs lighter, divorcedā¦I will always be finding my way in life, food, & fitness & thatās ok.
Realize change takes a lot longer thank you think and itās a life long process.
This is my year of ‘I want to…’, not ‘I should…’ā ā ā ā ā ā ā ā ā
If I can teach you anything today let it be thisā¦stop ‘shoulding’ yourself.
Things that helped me to stop the shoulding:
ā ā ā ā ā ā ā ā ā
1. Align with your values. When your actions are aligned with your highest values, then youāll be assured youāre ādoing the best that you can with what youāve got at that time.ā By living a values-driven life, there will be less room for the word āshouldā in your vocab.
ā ā ā ā ā ā ā ā ā
2. Strengthen your relationship with Self Trust & Self Awareness. Listen to your intuition & allow it to guide you. Spend time alone to reflect on all the moments that you have listened to your gut & itās served you well. Thatās your proof.
ā ā ā ā ā ā ā ā ā
3. Talk to yourself. Notice the times your self-talk involves the word āshouldā – because change will only happen with awareness. Being aware of your inner critic will allow your inner-nurturer to appear.
Things to tell yourself:ā ā ā ā ā ā
āThis is good enough & I am ok with it.ā
āI am doing my best.āā ā ā ā ā ā ā ā ā
āI am more than enough.ā
āI donāt owe anyone anything. I validate myself.ā
ā ā ā ā ā ā ā ā ā
By ditching the word āshould,ā you start nurturing the badass that you truly are ā¤ļøāš„
We weren’t meant to live in a constant state of restriction. Feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, no body comp changes, cold all the freakin time – THAT was my normal back in the day.
I committed every sin I’ve talked about here on the interwebs. I used to CrossFit my a$$ off hours a day 7 d/wk on 1500 calories, eating all the carbs & plants, wrecking me mentally & physically. I wondered why I could never recover & I never looked “jacked” like other female athletes that weren’t working “half as hard” & eating twice as much as me.
Like a fine wine bitches. š
Fast forward today, my 39 year old self finally fit the puzzle pieces together & learned not to fear food, not to see it as something I had to earn or burn off. I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, and I eat ALOT. I avg 1850-2000 calories a day most days, primarily ground beef, eggs, lamb, & Perdue ground chicken.
Reminder, maintenance calories are how many calories we can eat in a day & maintain optimal body function without seeing any changes to muscle & fat composition. In other words, chillin like a villain.
If you’re eating below where you need to be calorically & basically feeling the exact opposite of the signs we’re talkin about in the slides of this post, you most likely need to do whatās called a reverse diet. Don’t know how? I have a whole 354 page EGuide with a section dedicated to this very subject.
Included are some things you may not want to hear:
A healthy body loses body fat & any weight you gain in the process of gaining health is weight you needed to gain.
It may take years to get the body you want going through numerous periodization cycles.
There is a cost to being a certain level of lean.
That athletic body you covet just may weigh more than you think.
Unless you’re a newbie & never worked out before or dieted, fat loss takes a calorie deficit, muscle gain takes at least maintenance & more likely surplus. Pick one. You cannot do both at the same time.
Also, our bodies are all different. What weight & body fat % one person is might work great for them as far as hormonal & metabolic health, others it may not be optimal & you may need to eat more to remedy any issues.
And if you refuse to eat more when you need to restore your health, you have far pressing more important issues than looking good in a bikini.
Please read the visuals & captions. I answer many redundant questions if you guys would read the posts in itās entirety. I say this with loveā¤ļø
Tap photo for all the Cheat Sheets on IG
ā£ā£
There are 100 different ways to āMeatā your macros. All of our bodies/goals/histories/needs are different, which means all of our macro nutrient ratios are going to be different.ā£
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Iām not saying you guys have to eat this way but Iām breaking it down so yāall have a visual!Using 2 meals/d as a generic simple āmeal planā AGAIN, go your own way most of us carnivores eat 1-3 meals/day, avg 2.
ā£Ā QUICK REMINDER ON HOW TO WEIGH, LOG, & TRACK MEAT CORRECTLY! ā¬ļø and check out this article if you are not consuming all of the fat thatās in the bottom of your air fryer, or you blot or drain your meat: https://www.bestfoodfacts.org/lean-to-fat-ratio/
Please check out this article!
In a Fat Loss Cut? Most of you will choose 1-2 meals/day. Maybe youāre fat cycling too
In a Muscle Building Phase? I suggest 3 meals/day to get your calories in
Many of you are choosing super lean meats like chicken breasts because youāre still stuck in that bro diet mindset.ā£ Talked about this in a YouTube video yesterday – YouTube link in IG bio!
ā£
Our fuel sources are carbs & fats. When you take away carbs, the fuel source you have left are fats.
If youāre struggling with hormonal imbalances & low energy, check your fat to protein ratios. Your protein may be too high. You have to eat ample fat for healthy hormone balance & to get your calories up to function like a normal human being.ā£
I used to crave all the sweets. Could smash an entire pan of brownies, boxes of cereal, gallons of ice cream ā & I did in the thick of my binging & disordered eating. Followed by days of guilt, inflammation, pain, & more hunger.ā£
Tap for full post with cheat sheets!
ā£Thank God every day for this carnivore lifestyle. This is an important post, please SWIPE, save tag & share freely with someone who needs to hear it or if itās a simple reminder for yourself.
We think we crave chocolate, cookies, brownies, & ice cream, but our hunger truly is for somethin much deeper, somethin much more nourishing.ā£
ā£Things like love, significance, fulfillment, & connection are what we really crave.ā£
ā£When we allow ourselves to FEEL & RECEIVE & have these things, itās far more satisfying than treats, overindulgence, & temporary pleasures.ā£
ā£If you feel constant, ravenous hunger, know you are probly feeling undernourished & unfulfilled in more ways than just food. ā£
āWatch your words, theyāre powerful!
“Diet starts tomorrow, or Monday, etc”
“I deserve a ‘cheat meal’ or ‘treat’ because I’ve been, ‘good’ all week.”
“I messed up my diet, might as well splurge & start again Monday.ā
“If I eat that I’ll need to make sure I workout enough to burn it all off.”
“I’ll be happy when I reach my goal weight.”
“I don’t deserve to eat that, Ima failure.ā
“I can’t do that until I lose the weight.”
Look deeper for what you truly need. Maybe its a walk with a friend, a deep convo, GRACE, a hug, doing something nice for someone else just because, or quiet time with God/the Universe/the Collective or whatever you believe.ā£
ā ā£Without connecting with ourselves, forgiving our past, & getting real honest on the bullsh*t sandwiches weāve been feeding ourselves & understanding what TRUE nourishment is ā we remain unfulfilled & hungry.
ā£If you are feeling disconnected & lost, my door (& DMs) are always openĀ šŖšš²ā£
ā£ I have a whole 354 page guide with an entire section dedicated to emotional eating and things to help you. Click below ā¬ļø
Q: Can I build muscle on carnivore without carbs? A: YES. It comes down to eating enough food + resistance training.
Tap photo for all the cheat sheets to help you on IG!
Before we jump into this, the most important things to remember:
1ļøā£you actually GTTFG (go to the fxckin gym)
2ļøā£you eat your meat & ample fat to support your goals, hormonal + metabolic function, & energy
3ļøā£you love what you do & eat
4ļøā£theyāre intentional & appropriately structured to help you achieve your goals
Be realistic about your goals & expectations. All our goals will be different. If your goal is to simply move your body, have fun, be healthy, & get some mental stress relief – thatās a great goal too!
ā£That will still keep you consistentšš¼
ā£Movement is medicine.
Most often, these are not the people I talk with, most are looking for a specific aesthetic look, often being ātonedā & ālook like they work out.ā
2 of the biggest roadblocks:
1ļøā£Youāre under eating & not willing to eat MORE to actually gain the tone you want.
2ļøā£You donāt know what to do to actually gain muscle, & refuse or donāt like to lift weights because you donāt wanna get ābulky.ā
I hear āIām just not hungryā ALOT. And I always put it this way: a dying animal doesnāt eat, a thriving animal fights for its food. Which one do you wanna be?
Body recomposition changes, mean building muscle. As you build muscle typically you will lose body fat too. That takes more food.
You will feel fabulous.
You will feel strong.
You will feel badass.
And that feeling is addictive.
Get addicted to being healthy, strong, & committing to your health in the appropriate ways to get you what you want. Because guess what?! Your fat loss cut will be super easy after going thru this period of focusing on getting strong & eating what your body needs 1st.
ā£
Thereās a reason bodybuilders look the way they do & this is the picture most clients give me when I ask them what they want to look like.
Bodybuilders commit to their structured programs, they periodize nutrition which means eating more & gaining body fat at some point because they need to to regain health.
The principles & science donāt change, they still apply for building YOUR dream body.
Thank you to all that is holy for blessing me with a day off. I have the crud just like everyone else.
Feeling much better. I thought to myselfā¦I donāt get sick muchā¦even being in the trenches every single day. If I do itās like 2-3 days & Iām all better.
Iāll admit Iām not a softy when it comes to pain or getting sick, this Farmerās daughter can take a f*ckin beatin. Right mom & dad?! š
Rub some dirt in it youāll be fine.
I feel society has changed & as a whole has become soft & uber sensitive to everything. Whatever, you can hate me for that comment but I feel a lot of us need to toughen up a lil bit.
I know a huge part of my quick recoveries are via:
ā”ļøA relentless, diligent work ethic & abundance mindset š§
