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!
Photo dump: Meals. Muscles. Words. Resonance. Fall feels.
Thoughts of the morningโฆ
๐Home is where YOU are.
๐Home is where your soul is at peace.
๐You can make any place home when you make it in yourself first & leave life open to possibilities everywhere ๐ โค๏ธ๐
I need a lot of solitude. So much so, that at times I am potentially perceived as detached.
In reality tho, solitude is how I process to love myself & others more fully. I go to my sanctuaries (nature, my family farm, the gym) or take off on a random trip!
Solitude is how I come home to my center, gather data from the day & tune into my feelings (my internal GPS)
I require solitude for clarity on direction in life. Alone, I block out the noise & allow my lenses to clear to see the path, the intuitive direction Iโm meant to embrace.
I realize I am one of those humans that come with an extra potent dose of empathy๐the capacity to sense & feel others.
This can be extraordinarily overwhelming.
In the past Iโd attempt to numb it out thru excessive drinking (I love savoring beverages, but donโt drink to excess or to get drunk anymore) or turning to food by binge eating.
Now, I have a deeper understanding.
Empathy & intuition are huge gifts. It can also be a curse if you donโt know how to manage.
There is a monumental difference between solitude & loneliness, alone & lonely.
I am the LEAST lonely when I am processing in solitude despite what other people think.
I am the MOST lonely when surrounded by misaligned people who have turned themselves off to their sensitivity & vulnerability & controlled by ego.
I invite you all to take a small moment of solitude today & every day, in your special places, alone or with your special people to tap into your own internal roadmap for clarity๐งก
HAPPY almost NOVEMBER ๐๐ฆ๐
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium โ gifts of many things, she grew up on her familyโs beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohnโs disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohnโs, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
These are my favorite sparkly PJ pants. They came from @target Little girls size 14. They are not โflatteringโ at all & I could give a shit less. A former version of me would not wear these because I didnโt look โskinnyโ in them.
I prefer this me, this 41 year old, weird as shit version of me probably more than any other version of me. (And Iโve been a lot of versions of me! ๐)
Iโve been a competitive CrossFit athlete, runner, cardio queen, jacked, fat, skinny fat, partnered, single, married, divorced twice, with men, with women, confused af, broke af, happy af, lost af, fuggn you name it.
If you scroll my feed & peep highlights Iโve been all shapes & sizes & everything in between. (๐ผ๐ข๐๐๐๐๐๐๐/๐๐๐๐/๐ ๐๐๐๐๐ ๐๐๐๐ ๐๐๐๐๐ข ๐๐ ๐๐ ๐๐๐ ๐๐๐๐ ๐๐ ๐๐ข ๐ธ๐ถ ๐๐๐) link below ๐
I now embrace an intuitive, vibrationally lead life. And I wish this for all of you too. I wish you healing, happiness, & love. #vibrationalliving #vibrationaleating
Book suggestion๐Please read ๐๐ก๐ ๐ ๐จ๐ฎ๐ซ ๐๐ ๐ซ๐๐๐ฆ๐๐ง๐ญ๐ฌโฆchanged my life. short read. I live by these 4 agreements & my own personal creed which I share in IG stories.
Vibrational Living.
What is it, how it helped me attract love & money, heal my gut, lose fat/weight, & continuously/effortlessly create & live my dream life.
Letโs get real here (yโall know if youโve followed me for a while thatโs how we roll)โฆ๐I used to be a sick, overweight, unhappy, lonely, broke bitch. ๐คทโโ๏ธIt is what it is.
We donโt filter around here because real life isnโt filtered. Itโs dirty, itโs beautiful, itโs pain, itโs pleasure & every shade of 50 shades of fucked up AND amazingness & everything in between. โ๏ธโ๏ธ ๐ ๐จ๐ฑ๐น๐ฅ
Life:
Itโs death. Itโs rebirth. Its peaks. Its valleys. Itโs sunshine. Itโs rain. The only thing that is guaranteed is that things are going to change.
Iโve lost 55lbs of weight, self-loathing, scarcity energy, + a bunch of fucks I did not need to give as a younger version of myself. I fully believe releasing that anxiety & emotional weight was actually what helped me open my chakras & release the physical weight.
I like to stay away from labels & allow myself + others to have the freedom to eat & live & love as they choose. I called this vibrational living. I eat this way & workout this way. I love this way. I invest my money this way. I dress this way๐ I do everything this way.
This is what myย MOย means when I say โI donโt do rules I do what feels right.โ
Straight up, Hereโs whatโs making you fat, sick, sad, anxiety stricken, broke, unfulfilled, & lonely:(I did all these things too. But I chose to make a decision & stick to my commitments to change & co-create a better me & the life of MY dreams)
Thoughts about feeling MIS๐ซaligned in Vibration๐ดAnxiety is NOT your problem. Anxiety & triggers are just trying to get your ATTENTION.
WHY you feel anxiety, depression, unfulfillment, self loathing, sadness, loneliness, &/or WHY you binge eat, over spend, people please, over work, sleep around, drink, smoke, self sabotage, etcโฆ
โฆyou donโt feel safe, seen, heard, understood, accepted in your life/body/relationship/job/whatevs you wanna out here. You lack purpose & are confused af. Youโve lost yourself. You donโt trust yourself &/or other people.
Self sabotage is addictive. It can be like a dopamine hit. Anxieties & triggers are your smoke detector in your kitchen.
Identify self sabotaging behaviors. Your body would be FAILING you if you didnโt recognize you were lonely, sick, unhappy & all the other feels too.
Start the change by by SHOWING up. Shift & become your own safe house. Then you can be one for others. ๐ก ๐
๐คGo first & just be weird.
You need communication AND connection. You can have one without the other which leads to imbalance. Stop the โshame spiralโ.
Steps to building a non-anxious, vibrationally aligned life:
#1 โ Choose YOUR TRUTH & reality.
#2 โ Choose true connection with yourself & others.
#3 โ Choose freedom & joy in every sense of the words!
#4 โ Choose mindfulness, nourishment, kindness, inner peace, belief, self love, optimism, goodness in all.
A question that changes it all: What do I need right now? Now pause. Breathe. And answer from your heart & your gut.
Love you. Mean it.ย ๐ซถ
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium โ gifts of many things, she grew up on her familyโs beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohnโs disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohnโs, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
Today’s Message & Ponderings: Breaking cycles, color therapy, attracting health/abundance/love by the way you dress (present yourself), current obsessions, what Iโm most proud of & life realizations
๐ฃ๏ธOn breaking a cycles๐channeled messageโฆ
Themes for October: clearing out the cobwebs & RE LAUNCH!
A โLFGโ. A wake up to what has been dormant inside of you. A reboot, a transformation, an innovation. A time to go for what is right in front of you. Itโs not out of reach anymore, Itโs here. This eclipse portal is going to provide you with so much insight, wisdom & understanding (even if you feel like you donโt have the whole direction. Join the club. I feel you.)
What areas have you not been developing or harnessing at full potential?
What weakness do you need to work on?
Take fitness for example. Are you not working out intentionally at the gym? Are you there but not fully committed & doing what you need to be doing with your workouts?
Are you wanting to make changes in your diet, but not fully committed to that? Are you โshouldingโ all over yourself?
Donโt be angry if youโre not getting the results you want because youโre not putting in the work or resting when you should be resting.
Are you struggling in your relationships but not taking the time to efficiently communicate with your partner or friends or family?
Itโs ok. It takes time to develop & bloom. The valleys allow you to feel where you donโt wanna be to give you the energy to ascend up the mountain to a better destination, your โpeak.โ ๐๏ธ๐๐
There are no finish lines only the journey & the experiences along the way.
The eclipses in October will give you the energy to uncover what needs to change.
Love yourself along the way. Self observation/critiquing doesnโt have to be mean or hard or harsh. It just is.
In the current world today weโre so disconnected from our bodies & our minds. We let distractions of the outer world muddy the waters.
Spend time in nature, spend time alone, spend time in quiet, disconnect from social media. Unfollow accounts. Read a book. Connect with strangers, actually talk to people & get your nose out of your phone.
Something my mom told me a long time ago, stop, living your life through your phone. And that changed everything for me.
Youโre back, but youโre different.
Youโre always a different version of yourself. So itโs OK if you repeat cycles, just observe the energy around the cycles & why theyโre happening.
Maybe youโre meant to go through those cycles again as a different version of yourself. Itโs time to step out of your chrysalis.
This is the time around the holidays that people start putting themselves & health (as well as finances) second.
They start feeding the fiend instead of the friend, especially when it comes to overindulgence with the food & spending.
Thinking of food with this perspective helped me heal my bulimia & binge eating, addiction to exercise, & orthorexia.
You want to feed the friend not feed the fiend. Your body is a machine. It loves you. It keeps you alive. Food is your friend that loves you & keeps you alive. Keep the nourishing things close to you & get rid of the rest.
Feeding the friend = self loving exercise, nourishing food, portion control & mindful eating, fueling your body & eating for FUEL, positive self talk & inner chatter, surrounding yourself with a positive growth invoking environment, sleep, self care, nature, deeper community connections, personal development, avoiding trigger foods/people/places/habits, saying NO when you donโt want/need something without feeling you have to explain, resting.
Color therapy is a huge tool in my life to increase my frequency, give me energy, more happiness, attract more abundance, more love, better health, and enable myself to be the person that I want to be. I donโt consider myself materialistic, but an aficionado of creative expression. My wardrobe is a HUGE part of who I am, how I feel, & express myself. I dress accordingly. It is true what they say, how you present yourself not only dictates the way you present yourself, how you feel about yourself, AND the way that others treat you as well.
Personal ponderings
Fuchsia, Gold, & magenta are my favorite colors the majority of the time. (Fyi: Fuchsia is usually a more pinkish-purplish color, whereas magenta is more reddish. Nerd alert ๐ค๐จ๐โโ๏ธ)
I find I am typically drawn to bold, bright colors & neutrals.
I donโt typically like dark colors or black. I used to wear a lot of black when I was younger. Iโm aware now this was because I wanted to hide, I didnโt feel good about myself, & I thought I looked skinnier in black, which came from a scarcity self loathing mindset.
I find I get the most compliments when I dress in: Sparkles, Blue, Red, & Pinks
Our aura colors change based upon how we feel. Iโve always been in tune to this about myself. Even with other people, I can feel their vibrations & energy. I wear m headphones a lot when I go to the store & when Iโm at the gym because Iโm so sensitive & it helps me simply focus on myself more.
Itโs โweirdโ but I can sense whatโs going on in someoneโs life, their emotional state, even see & hear their thoughts sometimes. I thought I was making the shit up when I was younger but now I realize this is one of my biggest gifts (and also a bit of a curse.)
I have to wear my headphones OFTEN & make sure I stay consciously present in my own body & mind & spend a LOT of time alone (which people interpret as me being antisocial, stuck up, etc. which isnโt the case at all.) I do it so that I can love others & serve others at my fullest. I have to serve myself first because of this.
I have to ground often (time in nature & solitude) I have practices in place to energetically & physically cleanse what is not mine everyday. (Infrared sauna therapy, red light therapy, colonic enemas, nature, workouts, meditations)
๐งฟ๐ง Personal observations at this snap shot in storybook time
Proud of myself for being unattached to things, people & places. (For you๐Research stoicism. Thatโs your homework if youโre not familiar ๐) Unattachment has taken a long time to develop & embrace. I finally released fear + labels & truly embodied & embraced my authentic story + everything that makes me (not what I think I need to be for other people).
Truly enjoy conversation & deeper connections with people. Anyone from coworkers to strangers, to patients, to my family & friends. Quality over quantity. These give me energy with the right people.
Such Gratitude for the special friends in my life. They mean much to me. The ones that donโt make me feel guilty for not keeping in constant contact, but always making me feel loved & supported no matter how much or little we talk or physically see each other.
Super proud of myself for loving my body & health, food & workouts & everything that I am enough to not feel the need to chase body goals or change myself anymore. No more self judgment from a criticism standpoint, but an appreciation & observation standpoint.
Super proud of myself for being able to stay present and savor the things I truly enjoy and consider decadent. Especially with carbs, spending, & alcohol. They no longer control me. I no longer use them as numbing mechanisms but something I use for enjoyment. I no longer drink to get drunk, but to savor what I desire in the moment in self loving moderation. Same with safe carbs & spending (I now say investing &/or gifting the Universe).
I no longer feel guilty for spending money like I used to. I tell myself now when I spend Iโm gifting the Universe & the people I invest in.
If I know I made an ego or impulse buy, I return it & say thank you for however it served me. Amazon is my best friend, easy returns! If I buy something, I also make myself release/give away something. I donโt like clutter, I like a clear, organized fresh space.
I purge my space weekly. Anything that feels heavy or hordes old energy I now am unattached to & get rid of.
As far as career & fulfillment, I realized it doesnโt matter what job Iโm doing or task Iโm doing, I simply like doing things, learning, being productive, connecting with people, taking care of people & as long as Iโm satisfied in what Iโm doing, everything will be amazing. I love being physical & mobile & moving energy.
I donโt have to have a particular job to be worthy or successful or important, I just have to do what lights me up, be kind, & mostly importantly, leave myself & other peoplesโ lives better than before they met me.
I realize no matter what I do & put out into this world. My purpose is to make people feel something.๐ฅฐ
I realize I have the absolute perfect professions for me as a radiologist technologist (which I used to doubt in the past). I literally see peopleโsโ inner beauty & this matches up perfectly with my medium gifts + being a nutritionist. I finally feel I am on my divine path without the need to question everything.
Current Obsessions:
Fanny packs
Soft, Comfy, loose clothes, Joggers
Gold jewelry
Cute/girly/sparkly hair ties, bows
Chill vibes, positive affirmation music
Music: Warren Zeiders, Zack Bryan, Bailey, Zimmerman, Morgan Wallen, Post Malone
90s music, 90s/2000s shows
Travel healthcare (love working with Aureus Medical & adore my recruiter Lesa Modde. I’m currently finishing up my assignment in Quincy, Illinois at Blessing Hospital & embarking on a new 20 week assignment in Omaha Nebraska with Williams Family Medicine on November 6th. I have been with Aureus since 2015)
Being at home in Indiana with my family on the farm
Ribs, higher fat, lower volume carnivore diet
Omad & fasting for better energy management, and digestion
My momโs home Cookin
Aura of a Women perfume (random find at TJ Maxx. I was actually blessed with another bottle yesterday in Quincy. I happened to look up and saw a bottle on the shelf. You canโt find it anywhere! Thank you Universe!)
OK I need to stop mind vomiting now. ๐คญ๐คฃ๐ซฃ
Thank you to all who read the randomness of the daily K๐ซถ
I hope these messages, ponderings, & pages of my storybook help you discover the depths of yourself & bloom into the most brightest, boldest, beautiful YOU! ๐
Oxoxo Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium โ gifts of many things, she grew up on her familyโs beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohnโs disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohnโs, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
I turned 41 this year. ๐๐ฐ๐ถ๐ญ ๐ง๐ฐ๐ฐ๐ฅ ๐๐ถ๐ฏ๐ฅ๐ข๐บ ๐ต๐ฉ๐ฐ๐ถ๐จ๐ฉ๐ต๐ด & ๐ฑ๐ฉ๐ฐ๐ต๐ฐ ๐ฅ๐ถ๐ฎ๐ฑ.
I donโt remember what I thought life would be like when I turned 21 & thought about turning 40. But right now I can say I feel better now then I did back then.
Days off, simply being present, enjoying nature, wearing clothes I love, doing my nails, doing anything that lights my soul on fire is me creating my heaven & Iโm proud of myself.
Along this journey Iโve figured a few things out ๐ & I want to share with you my biggest takeaway for the last 41 yearsโฆ
Ready????
Itโs easier being EXTRAordinary & exceptional than it is being mediocre & average.
๐คทโโ๏ธHereโs the hard truths & proofโฆ
Most people are unhealthy & overweight. I choose not to be.
Most people are in debt & broke. I choose not to be.
Most people are complacent & lazy & have zero success routine. I am not.
Most people gossip & complain. I do not.
Most people stop learning. I have not.
Most people accept 0 responsibility. I take full accountability for myself, past, present, & future.
Most people are not a good example for their kids or society in general. I try to be the human Iโd want my kids (if I could have any) to look up to.
Most people cower from hard conversations & tough situations. I embrace them & choose brutal honesty.
I am not saying I am perfect but a human that simply learns & strives to be better.
If you do the exact opposite of what โmost peopleโ do, you will live a pretty exceptional life.
I should warn you thoโฆ
Doing what most people donโt do is not easy. But itโs also what makes it exceptional.
I hope me sharing life & getting older has inspired you ๐
Go be EXTRAordinary & exceptional!
Oxox Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer/speaker, nutritionist โ doer of many things, she grew up on her familyโs beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohnโs disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohnโs, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Who do you think you are?โ she asked me (my supervisor).
In a performance review when I was 27 I was told that I had a โstrong silenceโ & was โdifferentโ which others took as me being arrogant & cold & that I โneeded to be more understanding of other peopleโs weaknesses.โ
๐๐ผโโ๏ธIn Beth Dutton fashion, let me interpret this: โYour resting bitch face, your sparkle, & the fact you can do other peopleโs jobs better make them uncomfortable.โ ๐คทโโ๏ธ๐
It was eye-opening & ego shattering at the same time. I had no idea that was how I was being perceived. It did encourage me to sit down & observe past behaviors & presentation & how I was “different.”
At that time I was going thru a divorce, in radiology school full-time & working part time on top of it. As I put it, stressed to the titties.๐ซฃ
I was like come on sister, my life feels like getting stuck halfway putting on a sports bra when youโre sweaty & ya need Jesus to come down & cut you out of it ๐
When youโre โdifferentโ & a โhigh performerโ in life, you might notice that some other people, well โ arenโt.
If you want a great life, tattoo these words on your brain: LIFE IS NOT HARD ON YOU; YOU MAKE LIFE HARD FOR YOURSELF.
Life can be hard & people wonโt understand you sometimes, yes, but the majority of the โhardโ sh*t in life people think is really “hard” in my opinion is really the EASY SH*T.
Just be you & stop over complicating things. People donโt need to understand you you just have to love yourself.
Took myself thrift shopping & a rainy date to the gym yesterday. Had a beautiful day of treasure hunting!
The thing Iโve learned over the years is that many live life haphazardly complacent in a mediocre, lost stateโฆ
I hope this can meet you with inspiration today โค๏ธ
Oxox Coach K
HOW TO SHOP AT THRIFT STORES: 7 TIPS FOR FINDING THE HIDDEN GEMS
1. Go in with the right mindsetโitโs about finding a treasure.
2. Look through everything, ALL sections. Try them on, they look different on ๐ If it looks even remotely interesting, throw it in the cart. Have fun!
4. Go often & when the store opens to get the best buys.
5. Feel good supporting the community! My FAVorite part is giving back! My thrift store order of ops: Mom & pop stores โ Church stores โ> Salvation Army โ> Goodwill.
6.Wear outfits that are easy to layer over so you don’t need a fitting room.
7. Buy it if you LOVE it!
HOW TO BUILD A STRENGTH TRAINING ROUTINE
COUNTRY STYLE AIR FRYER RIBS RECIPE
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer/speaker, nutritionist โ doer of many things, she grew up on her familyโs beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohnโs disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohnโs, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I have confessionsโฆ(Yeah Iโm channeling my inner Usher to share all the things ๐)
Witches, vampires, superheroes, paranormal, & immortality excited me! Dudes, I read all the Goosebumps & vampire books I could get my hands on as a shy, nerdy, overweight, insecure little girl.
Even as an adult, Twilight & The Vampire Diaries consumed me. I wanted to be Bella & Elena.
When I was 8, I asked a librarian: โI wish we all had a choice to live as a superhero or immortal.โ
I’ll never forget what she said as she pushed back her dirty glasses. She said, “You know, you can. Your thoughts have power to become things. Start taking & embracing the hard pills right now so you can savor the good pills.โ
I thought, “WTF are hard pills & good pills?” (Ok, maybe I didn’t think WTF as an 8 year old but that’s exactly what my adult mind would’ve been saying๐ค๐)
Reading & learning about The Dalai Lama later in life, I realized our lives provide us with a shared portion of those hard & good pills that librarian was referring to.
Hard pills: Death, life stress, debt, health problems, obesity, relationship problems, depression, bad habits, addictions, heartbreak, etc.
Good pills: Love, assets, family, friends, a home, income, good habits, health, success, knowledge, etc.
I realized when I was younger, I feared & avoided the “hard” pills instead of embracing them as experiences to learn from.
Experiences to grow from in order to become the best version of myself. They didn’t make me a failure or less worthy, but actually MORE credible & valuable because I could confidently say I had been through some shit, accepted sometimes it be that way, & STILL come out on top.
For that, here are 21 hard pills I wished Iโd known before 41 + lessons learned from Dalai Lama that will help you become stronger!
21 Hard Pills I Wished I’d Known Before 41
That if you risk all for love & it doesn’t work out, it’s not a failure because all love stories are worth experiencing. No growth of the heart is a waste. Ever.
2. That it usually takes 20+ years of working as a nobody before you acquire the wisdom & life experience required to know what’s truly extraordinary & that working diligently without concern of the rewards is what actually brings the rewards.
3. That the humbler the person & better the listener, typically the stronger the character & more successful.
4. That we get what we settle for. That your income will never exceed your self-identity & your impact will never be larger than your personal story.
5. That the way people make you feel when you interact with them tells you everything you need to know. Feeding trolls is a waste of your time.
6. That family, flowers, & walks in nature would bring me more happiness than my bank account or material items ever could.
7. That gaining health & being fit would multiply my creativity, happiness, productivity, & abundance considerably.
8. That your choice of relationship partner is one of the main sources of your success (or failure), joy (or misery), & peace (or worry). Choose wisely.
9. That I’d do my finest work in flow & that may not be chained to a desk or trading my time for money but in service, or in nature, or having fun, or in a smile or a conversation.
10. That Heaven & God & the Universe help those who help themselves & see the world as a friendly place. So do your best & let your higher power do the rest.
11. People putting you down or talking about you means you’re probably doing something right & a sign of increasing success. Keep going.
12. That the priorities I thought were important in my youth are actually things I’m least interested in as I mature.
13. That silence, stillness, & solitude form the sweetness of questions answered.
14. That small daily victories performed with disciplined consistency over extended periods of time lead to extraordinary results.
15. That when I didn’t get what I wanted were unanswered prayers because the Universe knew there was better for me.
16. That being scared shitless meant I was about to grow & discomfort is the price of accelerated progress.
17. That the best use of money is to invest in things that bring you & others joy like creating experiences & memories, not securing objects & possessions.
18. That willpower & mental fortitude are built by doing the things you need to do even when you don’t want to do them. Do more difficult shit.
19. That not every moment of your day needs to be used productively & grinding in a singular sense. Sometime productivity & grinding means self care, naps, staring at the stars, making out, making love, & doing absolutely nothing but admiring a life of unlimited beauty.
20. That respecting & loving yourself is vastly more important than others liking you.
21. That life is too short & too beautiful to play small & worry about what you look like or living other people’s timelines. All life has value. Start with your own.
5 Things I Learned From Dalai Lama
1. Nothing Stays The Same
Change is a rule of life. Nothing stays the same forever – bodies, bank accounts, relationships, health, jobs, etc. Don’t let fear stifle you. Embrace change, learn to fly, & enjoy the journey.
Dalai Lama says:
โGive the ones you love wings to fly, roots to come back, and reasons to stay.โ
We are young when we leave our homes, parents, & family. Most people fuck up & make some wrong decisions along the way. But on the bright side, this hard pill reminds us that life never stays the same & it gives us the opportunity for growth.
Life is not your comfy sofa. When you take a break from people, places, & things, you analyze & appreciate their worth.
Lesson: The things that cannot fly cannot guarantee their triumphs.
Current life at 41
2. It Takes Time To Make A Difference
Marcus Aurelius, Napolean Hill, & Seneca are the most famous philosophers. You might think they came from heaven.
Remember these people were ordinary human beings. Though they learned something: it was to realize that they could make a difference. They trusted themselves.
As Dalai Lama puts it:
โIf you think you are too small to make a difference, try sleeping with a mosquito.โ
We can do remarkable things as soon as we understand our worth & take action.
Lesson: Great things take time & the time is worth it.
I’ve lost 55lbs and put my Crohn’s disease & bulimia in med-free remission via the carnivore diet! Read my healing story here that may help you too!
3. You May Not Get Everything You Wish For
In life, you donโt get what you wish for, you get what you work for. โ Unknown
I wish Aladdin were true. But nobody knows how many wishes we have left. Wishes mean nothing unless you put intentional action behind going after them. THAT’S what gets you your wish.
The Universe knows better than we do & sometimes what we think we want is not meant for us – that’s what Dalai Lama means by:
โRemember that sometimes not getting what you want is a wonderful stroke of luck.โ
Lesson: Life is like a cinema, & with every act, it pulls up a curtain. The meaning of what’s behind the curtain is up to you.
Grateful for a challenging, fulfilling career as a registered radiologic technologist
4. Legends Share Freely
Wanna know somethin? The illiterate empires died. The literate empires still live today. We read about them. We read about all the greats.
Dalai Lama says:
โShare your knowledge. It is a way to achieve immortality.โ
Share your learnings. “To live in hearts we leave behind Is not to die.โ โ Thomas Campbell
Lesson: Share what’s on your heart & leave big shoes to fill.
My Dad’s 66th birthday, my 41st birthday, & mom’s new job celebration at Moon Drops Distillery in Fortville, IN
5. Happiness Requires Creative Awareness
As Dalai Lama says:
โHappiness is not something ready-made. It comes from your own actions.โ
Meaning that if youโre not happy, you are doing something wrong.
Oftentimes we lose ourselves & make life more complex than it really is.
Opt for creative things to find pleasure & purpose in life. Creative things like coloring, music, hiking, fitness, dancing, singing, etc., can help you always find what you truly savor. Purpose brings fulfillment.
Lesson: Happiness is not directly achieved; itโs a product of inner peace & awareness.
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 familyโs 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, Crohnโs Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 18 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
โPictures are worth 1000 wordsโโฆ๐ผ๐ฟ ๐ฎ๐ฟ๐ฒ ๐๐ต๐ฒ๐? ๐๐ฐ๐ฎ๐ฆ ๐ณ๐ฆ๐ข๐ญ ๐ญ๐ช๐ง๐ฆ ๐ด๐ฉ๐ช๐ต ๐ข ๐ฑ๐ช๐ค๐ต๐ถ๐ณ๐ฆ ๐ฅ๐ฐ๐ฆ๐ด๐ฏโ๐ต ๐ต๐ฆ๐ญ๐ญ ๐บ๐ฐ๐ถ ๐ข๐ฃ๐ฐ๐ถ๐ต ๐ฎ๐ฆ๐ซฃ {Maybe you can relate}
๐๐ผโโ๏ธI changed my approach to lifeโฆI donโt put myself in a โmotivation spaceโ I put myself in a ๐๐๐๐๐๐๐ space.
Do what you love. Eat what you love. Move how you love๐ & ๐ก๐๐จ๐ฉ๐๐ฃ๐ to what loves you back. ๐๐๐๐ ๐๐๐๐๐ ๐๐ ๐ ๐๐๐๐ ๐ข๐๐ ๐๐๐๐ ๐ข๐๐๐ ๐๐๐๐ ๐๐๐.
My most successful clients are the ones who have been through some shit yet still choose to be high achievers.
Because they know what it feels like to hit rock bottom. They know they donโt ever want to feel that way again & arenโt afraid to work hard to do & sacrifice to get where they want to be.
They want to be ๐ช๐๐ก๐ก๐๐ฅ๐ฆ. They believe theyโre winners. And they execute.
This also means living a life authentic to them. It doesnโt mean having the biggest bank account with the fanciest clothes or lowest weight on the scale or heaviest weight on the barbell or looking a certain way. โจItโs about embodying the person they want to be.
๐๐๐ฃ๐ฃ๐๐ง๐จ ๐๐ง๐๐ฃโ๐ฉ ๐ก๐ค๐ค๐ ๐๐ฃ๐ ๐๐ค๐ง ๐ข๐ค๐ฉ๐๐ซ๐๐ฉ๐๐ค๐ฃ, ๐ฉ๐๐๐ฎโ๐ง๐ ๐ก๐ค๐ค๐ ๐๐ฃ๐ ๐๐ค๐ง ๐๐๐๐ฉ๐๐ง๐๐ข๐ก {write that shizzle my nizzle, down}
This is why many high achievers have small circles & spend much time alone because they know how to weed out the bullshit. ๐๐ฉ๐ฆ๐บ ๐ฌ๐ฏ๐ฐ๐ธ ๐ฉ๐ฐ๐ธ ๐ต๐ฐ ๐ต๐ข๐ฌ๐ฆ ๐ฆ๐ฎ๐ฐ๐ต๐ช๐ฐ๐ฏ & ๐ฆ๐จ๐ฐ ๐ฐ๐ถ๐ต ๐ฐ๐ง ๐ต๐ฉ๐ฐ๐ถ๐จ๐ฉ๐ต๐ด, ๐ฉ๐ข๐ฃ๐ช๐ต๐ด & behaviors ๐ต๐ฐ ๐ฎ๐ข๐ฌ๐ฆ ๐ต๐ฉ๐ฆ ๐ฎ๐ฐ๐ด๐ต ๐ฏ๐ฐ๐ถ๐ณ๐ช๐ด๐ฉ๐ช๐ฏ๐จ, ๐ฆ๐ญ๐ฆ๐ท๐ข๐ต๐ฆ๐ฅ decisions.
So if you need someone to tell you itโs gonna be OK, youโre not alone, you can do this, & you can figure it outโก๏ธhere you go.
Did you know:
I have Crohnโs disease, had cervical cancer in my mid 20s & am unable to have children. I suffered decades with bulimia, orthorexia, gallbladder attacks, kidney stones, surgery, & paralyzing gut complications. I spent the majority of my childhood, teens, & early adulthood, 55 lbs overweight, sick, & broke as fuck. I wrote a blog on my healing & weight loss journey here.
I eat a flexible โcarnivoreโ diet because it serves me best mentally & physically โ NOT because I think carbs are the devil, plants are the devil, or people who eat differently than me are wrong. I believe everyone has the right to eat & live as they choose. My priority now at almost 41 years old is longevity, feeling my best, all while looking good nekkid ๐ You can find my daily routine & “secrets” here.
Here are a few videos of simple, basic af meaty deliciousness I enjoy!
#meatbars saved my life!!
I know what it feels like to check out at the grocery store, have all of your cards declined, acknowledge you were broke as fuck, & stand there in tears & shame. I used to be over $40,000 in debt & had my car repo one time. I used to live out of my office & car & eat at hotels to save food on money.
Through these struggles, I learned to love & respect money, time, energy, & freedom. My clothes in this picture are from Goodwill. I shop at Goodwill because I love Goodwill not because I donโt have any money to spend on designer clothes if I wanted to.
It took over 11+ years of consistent social media content, fluctuations in my journey, & learning a lot of shiz along the way to build my platform to what it is today. It wasnโt something I set out to do intentionally itโs something that the Universe blessed me with. I am forever grateful for all of you and the gifts bestowed upon me.
It took over a decade of CrossFit, lifting, multiple cycles of muscle building, fat loss cuts, maintenance phases AND making a lot of mistakes to mold & create the physique you see today. Learn to be patient. Itโs about playing the game, not the finish line. There is no finish line. Be an athlete of life. The bulletproof routine I’ve used to keep my body fat low for 4+ years is here on the gram.
Iโve been divorced twice, consider myself โself partneredโ, AND the happiest & most fulfilled Iโve ever been. Lonely vs alone are 2 different things. I do have hope for the future that I find my aligned person who loves freedom and adventure as much as I do. The one who makes me feel the way I want to feel & I make them feel the way they want to feel.
I would coach & do Xray for free if money wasnโt a wonderful tool necessary for energy exchange & life because I love them that much. I value having purpose, I love working & I hope you guys have things in your life that light your soul on fire too!
โฃโฃ Some things to know:โฃโฃ
I believe healing, mentally & physically, take time. I provide daily consultations & coach people to live THEIR best life. Iโve worked in radiology & as a nutritionist for over 18yrs.โฃโฃ โฃโฃ
Body image healing is a skill you sharpen & learn to navigate successfully with wisdom & acceptance & a whole helluva lotta self love.โฃโฃ โฃโฃ
Emotional inflammation & trauma weigh you down more so than physical weight.โฃ As a former US Marine wife, Iโm especially fond of supporting our military & veterans – body, mind, & spirit. โฃ โฃโฃ
Iโm a farmers daughter, & Purdue graduate with degrees in Science, Radiology, & Nutrition. Grateful for vast training which focused on mental health, disordered eating, sports performance, & gut healing. โฃโฃ
I love all the meats & eggs & bourbon ๐ฅ & my wish for everyone is to find a lifestyle & LEGACY they love that gives them PURPOSE, nourishment, & food & body freedom no matter what diet.โฃโฃ I am not a โgenetically leanโ petite (5โ1) woman. I spent the majority of my teens & 20s overweight. Iโve been all shapes & sizes.โฃโฃ โฃโฃ
I post blogs daily for you with tons of free content here that I enjoy creating for yโall.โฃโฃ my mom & dad are my best friends & biggest influences in my life. They are the hardest working people I know & I will forever be grateful for them. I hope you have people in your life you love too! โฃโฃ A million more things I could put here. So hereโs to learning from my dumb shit not to do dumb shit ๐
Oxox Coach โsorta sweet sorta Beth Dutton๐คทโโ๏ธ๐ค โ K
All resources, discount codes, meal plans, workout routines, guides, recipes, coaching, & more here
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 familyโs 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, Crohnโs Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 18 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!
โWhen you are “getting your shit together” & finding clarity it oftentimes gets lonely. Thereโs growth in being alone & there’s a big difference in being lonely vs alone. You donโt have to be the person with a lot to say & you don’t owe anyone any explanations. The most powerful person is the best listener, especially with yourself.โ
Iโll never forget that.
I’m writing this update & sharing my thoughts just as much for me as it is for you. Enjoy the storytelling! I appreciate all of you who take time to read & allow me to add value to your lives whether it be here on the blog, Instagram, or “real life.”
I’m at a point in my life where I’m so trusting in my abilities, self awareness, adaptability, & faith that the Universe always takes care of me, it’s unfathomable. I always end up where I’m meant to be. Especially when I feel anxious, stagnant, & just fuckin weird sometimes.
I finally surrendered & quit trying to make sense or rigidly control everything.
I live by the MO: “I don’t do rules, I do what feels right.“
Maybe you’re here in a similar energetic space, too.
Warm summer days, the road & the radio = life’s simple pleasures
When you first meet me, Iโm pretty quiet. (Unless Iโm jacked up on caffeine๐)
I’m an observer, an “experience collector” I like to say.
I might not have a ton to say. I may not have a ton of questions to ask, but thatโs because I do a lot of listening.
Not in a judgmental sense, but out of an intention to learn. To actually hear your story. To connect with your energy & not just the words coming out of your mouth.
The more you listen, the more people tell you. The more you get quiet with yourself, the more clarity you have with your answers & paths you wish to take.
In these times when I go internal & solitary (hermit mode lol), some people in my life tend to get triggered. My silence is nothing personal, but a protective growth measure & absolute survival necessity for me.
โSIDE NOTE โ
{A tip that will help you live a more peaceful life: live by the Four Agreements}
The Four Agreements are:
Be Impeccable With Your Word.
Don’t Take Anything Personally.
Don’t Make Assumptions.
Always Do Your Best.
Best I’ve ever felt & looked. My 40’s have treated me well! Every year gets better!
Here are a few blogs for you, because I know I’ll get asked about food/workouts/routines, etc. โ
Iโve had a lot of conversations. Iโve listened to a lot of stories from yโall. Iโve heard a lot about life. Iโve had a lot of wisdom, vulnerability, courage, & confession shared with me.
And while Iโd never disclose the words & revelations composing these exchanges, the one thing I am constantly reminded of is: โnobody has their shit together.
The ONLY way to truly have your shit togetherโฆis to accept that youโre NEVER going to have it together & to find out how to live within that.
The people we admire for their โtogethernessโ just have one piece or a few pieces of the puzzle figured out. What they donโt do, is let the subsequent balls dropping interfere with their success & progress.
Managing overwhelm comes with how well you know your comfort zone. Not for the purpose of staying within it, but having enough awareness to know when it is beneficial for you to push past your pre-existing limits & when you need to stay in it.
Hey, I like my bourbon on the rocks kinda like my life LOL! Beef & bourbon can solve alotta problems ya know. [ Write that down ๐ ]
Having it together is boring. It doesnโt give you much else to learn nor extension to grow.
Iโd rather take my mess & have a story to show๐
I stumbled across a letter I wrote to myself my freshman year at Purdue.
During orientation, we were told to write these letters to our future selves with our hopes & dreams.
“Dear Katie, I hope you always remember how wildly beautiful you are. And on those days that you forget, I hope you always remember you have the strength to come back, forgive yourself & try again.”
The one piece that struck me โ I ended it saying that, โI hope that when I read this letter, I have learned to love myself & have grown as a person.โ
Youโll learn as you get older when you know youโre rare, you live different.
You love different. You surround yourself with other rare, high value people, too.
You donโt waste your rarity taking things personal or trying to control other people.
You donโt waste your time trying to chase or convince others of your worth.
So proud of the woman I used to be that created the woman I am today.
I wrote another letter on July 1st to myself on my 40th birthday eve last year.
I sent it to a woman today mourning a younger version of herselfโฆ
โPeople everywhere walk around fearing aging, & trying to deny its fate. But it is excitingโฆa new decade, a new start, a new adventure!
I love how much you have grown in your acceptance of being just who you are over the last few decades.
I love how you are willing to do the hard work of examining thoughts, actions & past experiences. How you work to find all the little elements that make you, you.
I love how you have taken on challenges & stepped into new things, with some trepidation but also excitement.
I love that you feel more & more comfortable in your own skin, with your own particular way of dressing, loving, eating, & being.
I love that you are a good friend & an encourager of women.
I know that last decade had pain, some heartache & tears, & I canโt promise that the next decade wonโt hold that too. But I pray that you will continue to remember that grief is a part of life, that you will allow it to wash over you but not overwhelm you.
I pray that you grow in your writing. That your words reach women of all ages, that you lift them up will a simple phrase or a recognition of โme tooโ.
I pray that you continue to grow in your capacity to love. That you will continue to be a true, honest friend & lover. One who is able to have hard conversations & grow a friendship & relationship.
I pray that you will not despise the small ordinariness of life. But also, that you wonโt get subsumed by it & will reach for extraordinary experiences.
I pray that you will continue to treat your body with the respect & honor it deserves. Not despising any part of it, but celebrating that you are a woman of 40 years.
Above all I pray that you will continue to listen to your maker & creator, when he says โthis is the way, walk in itโ. (Isaiah 30:21)
Happy 40th, & may the next decade be better than the last,
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 familyโs 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, Crohnโs Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 18 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
Included the โmeat your macrosโ with #MeatBars examples if you like 2 meals/d.โฃ
These are basic af & utilize 2 lbs of ground meat to keep them as easy as possible. You donโt necessarily have to cook these in the air fryer, you can cook them anyway you want. โฃ
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.โฃ โฃ Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…โฃ โฃ I recommend weighing out your meat raw, which is theย 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. โฃ 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 theย tdeecalculator.netย to find yours.โฃ โฃ 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.โฃ โฃ 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 preferย up toย 1.5g/lb of bw especially if they’re carnivore & in a fatย loss phase. Those with more body fat, Iโd likely have aim closer towards that ~0.8 recommendation.โฃ โฃ Some examples I’ve used with clients:โฃ 21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)โฃ 30 y/o, 120 lb, 5โ2-5’3 lean individual = ~120-135g protein (~1.0โ1.1)โฃ 30 y/o, 160 lb, 5โ3-5’5 individual = ~130g protein (~0.8)โฃ 45 y/o+, 130 lb, 5โ3 individual = ~130-145g protein (~1.0-1.1)โฃ
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 familyโs 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, Crohnโs Disease, disordered eating,ย 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
I didn’t dare talk about it much publicly when I was younger, I used to binge eat โ A LOT. It didn’t help my health, gut issues, gym performance, or fat loss goals either.
It would happen mostly when I was lonely, stressed, or bored out of my mind. Sometimes, it would happen when I was celebrating, too โ but always when I was alone. I would go to the store, buy all the junk food, then go home or sit in my car & eat as much as I could. I was an addict, food was my drug, & binging was a high.
Iโd eat until I didnโt think I could eat another bite, & then felt so sick I’d puke to “undo” what I’d done. Sometimes even after I threw up, Iโd wait a while, & when the feelings of nausea started to subside, Iโd start eating again until either the food was gone, I vomited, or until I went to bed in deep shameful sleep.
Without fail, Iโd wake up feeling like absolute shit the next day. Iโd beat myself up, forcing an unending spiral of guilt, restriction, & punishment.
To make myself feel even worse, Iโd look in the mirror & tell myself how terrible I looked, & that I would never be good enough until I could stop eating & got as thin as I could. That if only I could somehow turn myself into one of those people who just โforgetsโ to eat, then Iโd finally be good enough.
But that was the wrong approach.
Learning to Treat Food as Fuel Looking back at how I used to treat food & abuse my body, my first reaction is to wonder what the hell was wrong with me. After all, the binge eating obviously made me feel like a dumpster fire, physically & emotionally, yet I kept doin it.
But when I took the time to look deeper into my behaviors & habits, I started to be kinder to myself & feel empathy for that past Katie.
Back then, I didnโt treat food as fuel as I do now. I treated it as the enemy.
So if you deal with binge eating at times, or know someone who does, know that youโre not alone. Know thereโs hope. But you have to start treating food like you should โ as nourishment, not punishment, a treat, or reward.
Here are the strategies that slowly helped me learn to stop binging & start treating food as fuel!
If you donโt know how to stop binge eating start here
Start Eating Enough During the Day
One of the constant mistakes I used to make was to eat as little as possible throughout the day, often limiting food intake to as little as 1,000โ1,200 calories. I thought I was being โgoodโ & if I could eat as little as possible without completely crashing, the better.
This caused several problems:
Incredibly low energy, meaning my workouts were shit (if I worked out at all).
Mental fatigue, due to lack of fuel โ your body needs food to function at an optimal level.
Feelings of endless hunger due to hormones bring completely f*cked, even after eating a reasonable meal. This made me more susceptible to binging!
The key was pretty simple: EAT enough throughout the day.
Start tracking your calories if you need to keep yourself accountable, & aim to eat at least every 4 hours. This strategy may scare you a bit & make you feel like youโre eating “too much.” But trust me โ eating enough during the day does wonders to help you avoid binging.
Donโt Keep Trigger Foods Around
We all have certain foods that once we start eating them, we just canโt stop.
A few of mine:
Cracker, cookies, cereal, cheese nips, goldfish
Sweet sugary candy & drinks
Ice cream, cool whip, chocolate, nut butters
Cake, cupcakes, doughnuts, rolls, biscuits
Rice, french fries, mashed potatoes – basically any CARB.
I’m an abstainer, carbs are drugs for me so I cut them out of my diet almost completely switching to a carnivore WOE (way of eating). Not only is my Crohn’s disease in remission, I’ve lost 55lbs, & healed my binge eating changing the way I eat.
Why do I not “cheat” on my diet? Because itโs not worth it. You’re not winning by cheating on yourself.
Grace & Control Your Environment
Nobody is perfect. We will all have days when we eat too much, choose the less healthy option.
Thatโs why I follow a flexible “carnivore” low carb approach. I eat well 90% of the time, eating perfect & healthy 100% of the time is unrealistic.
One of the most common questions: How do you stick to a healthy diet when youโre surrounded by tempting food?
The answer: change your environment.
In other words, make it as easy as possible to eat healthy food & as difficult as possible to eat unhealthy food.
Keep healthy food with you so youโre never tempted.
Make it harder to eat out by cooking more meals at home.
Don’t grocery shop when you’re hungry & make sure you’re eating enough to fuel your day!
Restriction or Food Freedom?
Abstainers vs Moderators
Food & sugar addiction are not bullsh*t excuses people make to eat & live a certain way. I lived food addiction for 30+ yrs. It negatively affected me physically & mentally.
I am definitely an abstainer when it comes to carbs & sugar. It is freeing to me to have food rules & not have to waste energy justifying my choices & actions. I either DO or I DON’T. I also understand not everyone is wired this way.
Moderators & abstainers are often very judgmental toward each other, as they both believe that their way of approaching temptation is the right way.
Some think that a meat-based diet or “carnivore” is too extreme and restrictive. But whether thatโs true for you might depend on whether youโre an Abstainer or a Moderator. This is why we determine which one you are. It makes choosing a nutrition approach easier because sustainability, ease, & adherence are everything.
I feel our society as a whole has a strong moderator bias. How many times have you heard someone say: “Everything in moderation”?
As one who is an abstainer & suffered with food addiction, disordered eating, orthorexia, alongside an autoimmune condition like Crohn’s, I know first hand not everyone can moderate & eat all foods without repercussions.
Saying things to an abstainer like:
“Youโre too restrictive.”
“Just loosen up.”
“One wonโt kill you.โ
etc…
…is like telling an alcoholic or drug addict to “just have one drink or one hit, you’ll be fine.”
How to Handle Food Pushers & Moderators If You’re an Abstainer
โYou’re too restrictive.โ We’re all different & I respect your choices. To me, the way I eat is freeing & meets my needs so I can be the best for you. I honor my body & that may change in the future, but for right now, I feel great!
โJust loosen up.” I’m happy you can moderate food choices, but that does not align for me. For people who are abstainers, we have specific needs & approaches that work better.
“Just have one.” I appreciate the gesture,but I don’t feel my best when I have those foods, mentally or physically. Thank you for understanding!
โMeat is bad for you.” Well, so is drinking nothing but celery juice. ( jus sayin lol)
Everyone has the freedom to eat & live as they choose. Right now this is my choice & I respect yours. I feel great, it’s easy & sustainable for me. If I get to a point where I feel like I need to make an adjustment, I will honor that.
Go your own way.
Can you relate to my story too?
oxox Coach K
All resources, links, discount codes, guides, recipes, coaching, & more here. Thank you for allowing me to add value to your lives!
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 familyโs 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, Crohnโs Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 18 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!
