Tag: carnivore diet

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

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

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

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

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

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

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

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

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

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

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

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

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

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

⁣Choose to THRIVE.

⁣WELL FED WOMEN CHANGE THE WORLD.⁣

❤️🌻👑🥩🏋🏼‍♀️🦾⁣

⁣Things I Discovered

My Typical Gut “Safe” Foods

📝(I only eat eggs & meat primarily now)

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

🤍Eggs & Egg Whites 🍳 

🤍White Rice 🍚 

🤍Baked White potatoes without skin (in moderation) 🥔 

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

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

🤍 Real butter (in moderation) 🧈

Supplements that help me:

🚨ALL LINKS & DISCOUNT CODES HERE🚨

💊 @nuethix_formulations 

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

☕️ @strongcoffeecompany 

  • Morning Mix (Preworkout, Mental Clarity, Energy)

💦 @goultima Electrolytes

My Common Gut Triggers:⁣

▪️Gluten⁣ & Fiber 🥖

▪️Dairy⁣ 🧀

▪️Artificial sweeteners & preservatives⁣ 🍭

▪️Carbonated diet drinks with aspartame🥤

▪️Corn & high fiber grains ⁣🌽

▪️Nuts & seeds, popcorn ⁣🍿

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

▪️Beer, Wine, sugary cocktails 🍺

▪️High fiber raw veggies⁣, avocado 🥕🥑 

▪️Cruciferous veggies 🥦 

▪️Fruit with skins or seeds, lettuce 🥬 🍎

▪️Excessively large meals⁣ 🥘

▪️Eating fast, onion/garlic/spicy seasoning🧅

▪️Sugar free gum & sugar alcohols 🍬

▪️High fodmap, high lectin & oxalate food🥗

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Lilbitoffit Airfryer Steak Tips Recipe

Airfryer Beef Steak Tips 🥩 🤤 ⁣

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Making beef steak tips in the air fryer as opposed to any other method (oven, broiler, grill, cast iron skillet) has several benefits. My favorite one is the minimal cleanup because I’m lazy af. 🤚⁣

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You also get a nice browning on the outside while retaining all the juiciness of your favorite steak on the inside.⁣

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Steak Choice: I prefer ribeye steak, but new york strip or any other cut is OK to use as well.⁣

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Tips for success for steak bites:⁣

* Do not overcrowd the air fryer basket when cooking. The more space you have between each steak bite, the more hot air is able to circulate, which creates a nice crust all around.⁣

* You can – pre-marinade the meat. If you do, do not add salt until right before cooking it.⁣

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Ingredients⁣

* 1.5 lb steak (Ribeye, New York) or beef chuck for a cheaper version cut to 3/4 inch cubes. I prefer ribeye. ⁣

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Instructions⁣

1. Preheat the air fryer at 400F for about 5 minutes. ⁣

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2. I do not trim my fat. Cut meat choice  into cubes. You can marinade your steak if you choose.⁣

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3. Spread the prepared meat along the bottom & cook the tips for about 4-6 minutes & check for doneness.⁣

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4. Once the steak bites are browned to your liking, flip them over and cook for another 3 minutes.⁣

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Lilbitoffit Airfryer Ribeye Steak Recipe

Ribeye, never needs an introduction! 

My airfryer faves are my crispy meat bars, ribeye steak, and ribs! 

Classic pan-seared steak is undeniably delicious, but I’ve found it takes practice & patience to get it right every time. Which let’s be honest, I don’t have. 😂 ⁣

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Cooking steak in the oven is easier, but it doesn’t always achieve the crisp exterior we love. I’m a texture girl, I love my meats with a crispy exterior. I tend to always overcook my steaks especially in the oven.⁣

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That’s where the air fryer comes in. Seriously wish I would’ve bought one years ago!⁣

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2 Tips for Making Steak In an Air Fryer:⁣

1. Let your air fryer heat up for at least 10 minutes before adding the steaks. This ensures that crispy brown exterior similar to searing. I used to skip this step & found my steaks ended up grey & overcooked by the time the outside brown.⁣

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2. Flip the steaks halfway through cooking. Helps them cook evenly. After five minutes of cooking, flip.⁣

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Directions:⁣

* Set an air fryer to 400°F and let heat for 10 minutes⁣

* Season to taste 1-2 ribeye steaks (depends on how large your air fryer basket is) I use salt and occasional cracked pepper. You can also use herb butter. A little bit of butter adds just the right touch of flavor. ⁣

* Air fry, flipping halfway through, 11 to 13 minutes total for medium-rare.⁣

⁣⁣I use an Instant 6qt airfryer.

I have a bunch of air fryer recipes & things I’ve experimented with in highlights under “Air fryer food” on Instagram!

Check’em out y’all! 

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Lilbitoffit Crispy Airfryer Meat Bar Recipe

@Lil_bit_of_fit CRISPY AIRFRYER MEAT BARS

Videos are saved in my highlights labeled “My Meat Bars” on Instagram!

INGREDIENTS

🥩 2 – 1 lb packages ground meat of choice

🧂 Pink Himalayan Sea Salt

  • I prefer 85% ground beef. Don’t care if it’s grass fed or grain fed. I prefer grain fed as far as taste)
  • I typically choose 1 package of 85% ground beef & 1 package of Perdue ground chicken to add variety. Or I will eat 2 packages of 85% ground beef. I’m a beef girl 🥩 🤷‍♀️ #cattlefarmersdaughter
  • I just season with pink Himalayan sea salt due to my sensitivities & Crohns. Season to taste however you’d like. I sprinkle the salt AFTER it’s cooked.

DIRECTIONS 

  1. LOOSELY break up meat into 4-5 sections or “bars” & place in airfryer basket 
  2. Airfry, 12 minutes, 380,⁣ no preheat
  3. Sprinkle sea 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 crispy. 
  • Do not pack into patties, again the crispy texture is created from NOT packing the meat tightly
  • You can melt 1 tbsp of bacon grease & 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.

Be creative, tag & show me your MEAT 🥩😄🙌

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Life Truths and Real Steps to Successful “Dieting”

You know what’s really, powerfully sexy?

  • A sense of humor
  • A taste for adventure
  • A healthy glow
  • Openness
  • Depth
  • Confidence
  • Intelligence
  • Humility
  • Appetite
  • Intuition
  • Ambition
  • Presence

I’d choose the above over abs any day.

You see there are different seasons of life I’ve in catagories:

The Mundane – the everyday “boring” stuff. Routine, chores, work, etc.

The Mess – the chaos, the road blocks, the f*ck ups, the contrast, the things & shadows we don’t like about ourselves.

The Magic – the sweet spots, the little things, the peace, the moments that make your heart sing with joy & make everything else melt away.

We must learn to nurture & love every season with grace. They make us – US.

My body has been all shapes and sizes through the years.

When I first started struggling with body image I was around 8 years old.

I was labeled as the “fat” girl and that label stuck with me for years. It paralyzed me from reaching my potential. Total mindf*ck. When you’re attached with a powerful label, it’s hard to simply pull that label off like a tag on a new pair of leggins. It takes the dirty work to remove.

I’m almost 60lbs lighter now today, after going meat-based with my diet over a year ago to manage my crohn’s. I’m a lot less f*cks lighter too than I was decades ago. Most of all I’m proud to love ALL my seasons, and I know my worth is not based on a number on the scale or my barbell.

My biggest pain point of criticism – I loathed my legs. I hated the way they looked. I hated the way they rubbed together. I hated the cellulite, the stretch marks. I hated the way they jiggled.

I spent years trying to attain slender legs with fasted cardio, strict low fat & low calorie dieting, binging, purging, running and walking often 30,000 steps a day – that’s not a typo.

What did I lose? Not the legs I was trying to get rid of. I lost friends, and memories, my health, and MYSELF along the way.

Here are some life truths I discovered along my journey that I hope can help reframe your life wherever it may be…

1.) You will never become the person you want to be if you don’t take care of your body. Do you perform, feel your best, & serve your family at your highest when you’re tired, overweight, your gut is a mess, and/or you’re obsessed with food, exercise, & basically hating life? Didn’t think so. Invest in yourself, it’s not being selfish.

2.) You are the sum of your surroundings. This includes your friends, your work, your hobbies, your food, and what you mentally consume. Are they nourishing you or depleting you on your path to who you want to be?

3.) A wish is not a goal. Make a plan and ACT. THAT is when your dream becomes a goal. You know my MO, you either DO or you DON’T. You wanna be a DOer or a DON’Ter?

4.) The most important relationship you have is with yourself. Noone can make you happy but yourself. If you can’t love the reflection in the mirror with tummy rolls, you can’t love the reflection with a six-pack. Appreciate your seasons. Losing lbs is not the answer to gaining your happiness. It’s a band-aid.

5.) The beauty is in the mess. It’s ok to try and chase the best version of your life, but if you’re constantly dreaming & searching for the perfect life you’re never truly living in the now. You’ll be forever unsatisfied.

6.) Rich is in the eye of the beholder. Rich doesn’t always mean money or material things. In fact, the most important things aren’t seen or felt. They’re experienced-freedom, peace, pride, laughter, love.

As we grow older, and hopefully wiser, we realize that a $300 or a $30 watch both tell the same time. You will realize that your true inner happiness does not come from the material things of this world. Whether you fly first class or economy, if the plane goes down-you go down with it. -Steve Jobs

7.) The most important food in the world is soul food. You can’t pour from an empty cup.

“Find what makes your soul sing with joy & try, as much as you can, to let that happen as often as possible. Listen to the inner-workings of your mind and be honest with yourself when things don’t feel right. Leave what doesn’t sit well and walk into new relationships, connections, & places with open arms. Forgive yourself for the shortcomings you’ve had (or think you’ve had) & celebrate where you will go next. And most of all, know that what you have to offer this world is valuable. And noone else can do it.” -Marisa Donnelly

Real Steps to consider for Successful “Dieting”

Everyday I have beautiful women come to me wanting to lose body fat. Absolutely nothing wrong with wanting to see what your body can do. Change is good. Change is energy. We are entitled to see what our bodies can do no matter what season we choose.

The question: have you earned the right to lose body fat and are you mentally ready?

Avoid Common Mistakes:

  • Not being clear about what your goal really is? Do you want to gain muscle or lose fat? Two different things. Two different requirements, one a calorie surplus, one a calorie deficit.
  • Not setting a realistic goal and not being honest about how flexible or strict you want to be. Eating for general health and wellness is more flexible. You can go out with friends and have those occasional cocktails. Cutting for a photo shoot or competition? That means strict diet, training, and minimal “cheats.”

These require different levels of commitment:

  • Not periodizing your nutrition. You should not be “cutting” or “dieting” forever. Keep cuts 8-16 weeks MAX, limit to 1-2 times per year. Follow up with 4-6 months of maintenance or surplus calories to upregulate body systems.
  • Automatically assume you need to cut carbs to lose weight. Carnivore, low carb, & keto absolutely have their place. They work wonderful for people who need an insulin reset, an elimination diet, have autoimmune disorders, poor relationships with carbs, etc, but they’re also not “right” for everyone if they don’t suit your needs or preferences. What kind of training are you doing? Are you doing CrossFit, HIIT training, Orange Theory, Bootcamps, marathon training? You may do better utilizing some quantity of carbs in your diet. All of our bodies are different. YOU have to eat for YOU!
  • You think punching numbers in myfitnesspal, an online calculator, or following a template will spit out magic macros to solve all your problems. Do you think a calculator or template cares you’ve been surviving on poverty macros, struggle with work stress, travel, kids back talking and getting in trouble at school, gut issues, and can’t sleep at night? All affect your mindset, digestion, recovery, relationships with food, relationships with other people, and most importantly yourself. INVEST in a qualified coach! I offer consults every single day, even weekends and holidays for YOU. Inquiry HERE.
These were from a fat loss cut for photo shoot prep. I reversed for 3 months prior and then ate at surplus (2300 calories daily) for 2 months prior to going into my cut. I didn’t have to drop below 1500 calories during my 12 week cut BECAUSE I did my due diligence to heal and recover FIRST.

Truths about Fat Loss:

  • Healthy, nourished bodies lose body fat. Eating 1000 calories a day, surviving on sugar-free jello & lettuce is not a balanced diet, nor a protocol to set you up for a successful fat loss phase. You need to work on yourself for months to get your calories up & your body functioning like a normal human being.
  • All your systems should be in check BEFORE considering diving into a cut: your metabolism, your hormones, your period, your mindset, your stress level.
  • Ladies, your period is like your internal gauge your body is functioning properly. If you’re not having a period that is the biggest red flag. Did you know your body can conserve 30,000 cal/year by not having a period. Why? If your body takes away a natural process to conserve energy, that’s called survival because reproducing is not a priority. This also goes for down regulating your metabolism, your thyroid, & your sex hormones.
  • Your metabolism is not one singular thing like your brain or your arm or your liver. Your metabolism encompasses everything it’s everywhere. Your brain, your digestive system, your reproductive system – they all contribute. It will adjust to low calories and this is when you plateau. We can’t cut you any lower as a coach when you come to us eating 1200 calories a day.
  • Your body will not respond to a cut if you have not properly taken care of it before hand. This could take months or even years. Your body does AMAZING things on the daily. Appreciate it. It’s main priority is keeping you alive & guess what?

Your body gives two f*cks that you want to have abs & look good in a bikini. #REALtalk

I empathize with your frustrations. It took me years to work my calories up to true maintenance, 4 years to be exact. Took me even longer to heal my gut, manage triggers, and most importantly, step into my worth and cultivate a growth mindset.

My door is always open. Feel free to message, dm, or email. I would love to help you on your journey!

If you’re ready, start HERE! 🥰

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Fitness truths I’ve learned and why you may be gaining weight

Fax Friday. I am really glad I keep LEGACY photos now of my fitness journey.  For decades I would’ve cringed at the thought of taking a picture of myself. 

Now I use them as a tool to adjust my nutrition protocols for my health & fitness goals. It all comes down with your relationship with things, fam. Change your perspectives!

I want to make the most evidence based progress related changes possible. Because my health fxcking deserves it.

I will continue to harp at all of you to educate yourselves, find mentors, find coaches, people to help you along your health & fitness journey. 

None of us know everything but there are plenty of free resources & awesome people out there to help you make the right decisions when it comes to your goals. 

These cookie cutter programs & templates don’t give you the tools to help you make informed choices when you’re finished. 

That’s the point of trying new things & hiring people to help you. We don’t want you to need us forever. If you need us forever we’re not doing our jobs.

I don’t believe in any perfect way of eating — only the perfect way of eating for YOU.

You’ve asked about things I’ve learned through my fitness journey & why you may be gaining weight on low carb.

THINGS IVE LEARNED ALONG MY FITNESS JOURNEY:

💓 Carbs are not the enemy, your relationship & application of them is what determines their meaning. Higher carbs will give you more energy, help you recover from higher intensity activity, they make your muscles fuller, sometimes an insulin reset is needed for specific symptoms, dis-ease, & seasons. 

Consult with a coach or practitioner beforehand if you don’t know what you’re doing. 

💓Higher fat & protein diets keep you more satiated, they keep your energy levels & blood sugar more stable, they will help with insulin resistance, they are not necessary to follow forever.  For some, like myself, they help with digestive symptoms & help you lean out around your stomach as long as your calories match your needs & energy balance. 

💓 For me, gluten free, dairy free, low fodmap, low lectin, low oxalate, animal based, low fiber work best to control digestive symptoms & my Crohn’s. I have worked with a functional medicine doctor to rid myself of SIBO & CANDIDA years ago. Symptoms were much better after undergoing a 12 week protocol. GET TESTED, QUIT GUESSING. Through trial & error & decades of experience I figured out what works best for my body. Which will be different from your body. 

💓Educate yourselves. I’ve had to adjust my nutrition & training numerous times with specific food choices & workout modalities — it’s OK to experiment. That’s the only way you’re going to learn what truly works for YOU. There are no magic sets of macros or diet camps or fasting protocols, etc — they’re all simply tools for your toolbelt & puzzle pieces that will either fit or they don’t. Go your own way. 5 things that ALWAYS MATTER no matter what diet you’re doing: Your mindset, sleep, simple movement, & the quality & quantity of food you consume. 

REASONS YOU MAY BE GAINING WEIGHT ON CARNIVORE OR LOW CARB:

🥩You’re eating in a surplus. As with ANY diet you choose if you are eating in a surplus chances are you will put on body fat. It’s part of it. This is when you should be focusing on muscle gain & strength.

🥩You’ve been eating in a chronic deficit & your body is finally getting the nutrients it needs to function & grow muscle. You WANT muscle growth. More muscle=more food=more badass. You can’t  have the athletic body without building the muscle underneath FIRST. This weight gain is actually weight restoration.

🥩You’re snacking too much on things like pork rinds, fat bombs, or fake keto junk like Atkins bars. They’re easy to overeat & nutrient deficient. Even no cal artificial sweeteners can trigger hunger, water retention, & over eating. Go back to the basics for a while & experiment. Simplify. Meat, water, coffee, no sweeteners. 

🥩You’re choosing highly palatable meats & foods like ribeyes, bacon, cheese, butter, processed meats, etc. they are delicious, YES, but can trigger over eating when you’re not really hungry. It’s like when you’re not hungry but then they bring out dessert. Most of us will have that extra piece of cake. Choose foods that are satisfying & get the job done. My choice (FOR ME)  is ground beef & ground chicken cooked in the air fryer. Fuggin delicious & satiating, but not so much I’m triggered to eat more for pleasure & not true hunger. 

🥩You’re overly fasting, overly training, not sleeping, still eating foods you don’t digest well, &/or over caffeinating or consuming excess alcohol. All these things are stressors which increases our blood glucose & cortisol level. Chronically high cortisol & hormone imbalances affect your weight, recovery, energy, & fat loss. Reduce your workout intensity & volume, SLEEP, reduce caffeine/alcohol, cut out foods & habits that hinder your digestion, shorten your fasting window or STOP fasting. Get a @nutrisenseio continuous glucose monitor to track blood sugar levels. It’s a wealth of information & will help you more accurately make adjustments!

🥩You’re eating too much protein, throwing hormones & your biofeedback off. Try increasing your fats & start with protein around 1g per lb of LEAN BODY MASS or 20-30% of your daily calories. Our energy sources come from fats & carbs. Play around with it, you’ll find your thresholds. Play around with different kinds of meats & macros ratios. There’s no one-size-fits-all. If in doubt, invest in a coach or practitioner to help!


xoxoxo’s y’all, happy Friday!

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There’s more behind a picture than a wall

What I do & look like now really doesn’t mean jack or offer you as much value than the story that got me here today.

I can give you all the advice on what I practice & preach daily, but you can’t replace life experience, feeling emotions, & putting in the work.

I don’t know everything & I’m not an expert. But I have lived similar struggles just like all of you & I know what it feels like to sit in a shxt pool of self loathing.

🖤I was the fat girl. Kids were mean.

🖤In the 6th grade I was told I was too big to be a cheerleader.

🖤This one’s for the 14 yr old me that thought rice cakes & sugar free jello were meals & restriction was the only way to be thin & thus loved.

🖤This one’s for the 16 yr old me that thought skinny & having a boyfriend was all she needed for happiness & worth.

🖤This one’s for the 18 yr old me that beat herself up for gaining 20lbs in college bc she made memories w/friends. 

🖤This one’s for the 20 yr old me that binged & purged & let food consume her every thought because she wasn’t as pretty or skinny as other sorority girls. 

🖤This one’s for the 22 yr old me that got married too young, was a people pleaser, & turned to drinking to numb the feelings.

🖤This one’s for the 28yr old me, divorced, lost, partying, gut issues, & starving bc her body was the only thing she thought she could control.

🖤This one’s for the 32 yr old me that discovered Crossfit & fell in love with being strong, but let PR’s & comparison lead her to overtraining & completely fxckin up her hormones & gut for yrs.

🖤This one’s for the 36 yr old me struggling to figure out how to date & live in a world as an athlete with Crohn’s & special needs.

🖤This one’s for the 38 yr old me that continues to grow & evolve in a life that constantly changes.

For all the humans who scroll, comparing when they see a beautiful photo, know there’s a story & a lifetime of struggle there too.

What we do now is not a reflection of livin a perfect picture life, it’s a reflection of a lifetime of scars which are far from picture perfect —we should wear them proudly.

There is HOPE💓 

Link HERE if you need a consultation & pep talk to get back on the right health journey for you🙏

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All About Gut Health on the Self Transformed Podcast with Emily Nichols!

I don’t eat vegetables or fiber.⁣

I eat a 💩 ton of meat.⁣

⁣Why? 

It works better for ME & my special digestive needs.⁣ For decades I chased fat loss & performance as a Crossfit Athlete following diets because everybody else was doing it. But I found myself broken, emotionally eating, inflamed, bloated, & unable to lose body fat despite “eating ‘clean’ & all the right things.”

⁣Honored to have the opportunity to chat with @emilynichols22 on the @selftransformed podcast today! You don’t want to miss this episode!

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Had a consult call yesterday with a client struggling to find the right diet. The problem — focusing solely on fat loss & not holistic health first. That includes mindset, gut health, & your relationship with food & exercise.⁣

⁣First thing’s first — there is no such thing as a “clean” or “best” diet. This only creates food fear & stress. There are only foods that NOURISH & make you feel GOOD & foods that HINDER you & make you feel CRUMMY. Some of these can be those deemed “healthy” like fruits & vegetables, you just can’t break them down & digest them properly.⁣

You may still be having symptoms because:⠀⁣

❌You haven’t addressed the root cause. There is a reason for symptoms. Don’t put a bandaid on it. My approach is find the root cause & develop a system to fix it. Is it an infection, stress, lifestyle, overtraining, Candida, bacteria, no sleep, too much fiber/too little fiber, not chewing your food, too large of meals, food combos?⁣

❌You’re stressed af & not making a change. That gut brain connection isn’t bs. It controls many things from mood to energy to digestion. If you can’t chill out, your gut can’t do its job.⁣

❌Sleep. Rest & digest means just that. If you’re always wired, it’s hard for the body to adequately rest & digest. It affects the 🚽 too.⁣

❌Histamine/food intolerance: some lack enzymes to break down specific foods &/or our guts are so inflamed we’ve developed an intolerance over time.⁣

❌Stress. Over exercise. Under eating. Malnourishment. Life stress. ALL STRESSORS.⁣

Love y’all & I’d love to hear your experiences/feedback below and on the Gram!

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Learning how to love your imperfections

I’ve always hated my back. Rarely ever take back progress pictures. I feel partly because I don’t want to give a reason for negative thoughts to creep in & pick myself apart when I know I have to love myself for the sum of who I am in my entirety.

There’s 5 months & 11lbs between these pictures. I love this woman & her season in both pictures. The left is now, the right was on family vacation in October.

Things I used to loathe:

  • My scoliosis – it throws my hips off. My body is not symmetrical, I squat lopsided.
  • My left boob is bigger than my right & neither boob is as big as I would like. Hey there’s at least a handful, I’ve been told that’s all you need right?! 😂
  • My elbows don’t straighten. I can’t fully lock out in any lift which limits my abilities. My CrossFit coaches used to yell at me, not knowing it was a defect.
  • I have stretch marks & cellulite from gaining & losing 50 lbs over my lifetime. I always wanted slender legs, it’s just not the way I’m built. But my ham hocks are strong.
  • I have a red sun spot on my nose I have to cover from getting burned as a child on vacation & bailing hay on our farm.
  • I chew on the inside of my lip, still don’t know why.

From being the girl who refused to take the T-shirt off at the beach or pool to the woman now brave enough to show the canvas God gave her — hats off to you sis.

Wanted to remind y’all you can’t hate yourself happy, skinny, strong, successful, worthy, or LOVED.

 Stop putting new energy in old containers.

@jamesclear said, “The events of your past are fixed. The meaning of your past is not. The influence of every experience is determined by the meaning you assign to it. Assign a more useful meaning to your past & it becomes easier to take a more useful action in the present.”

I put a Post-it on this mirror of a reminder I saw yesterday: “This Chapter of my life is called: now that I know better, I must do better.”

Have a beautiful bootylicious weekend y’all! ❤️🍑🦾 I’d love to chat with y’all on the gram, never hesitate to reach out!

http://www.instagram.com/lil_bit_of_fit

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A day in the life: What I learned over 1 year on the carnivore diet

Lotsa carnivore questions today about what a day in the life of this girl looks like. It ain’t special y’all it’s just a routine that works for me. 

I’ll summarize for those who are new around here! Welcome! 🥩  Bookmark this on Instagram, there’s a lot of info! I also did an interview which is here on my blog that explains all of my transition over my carnivore journey.

▫️I don’t ‘treat myself’ or ‘cheat.’ Food is not a reward/something to earn. I also dislike saying cheat because it implies it’s going to benefit you in some way. Cheaters cheat to win. Do you really think you’re winning by cheating yourself?

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▫️I eat 2 meals/d on avg. My days off or if I can sleep in, I now eat 1 meal. You must experiment. Your experience/needs will be different than mine.⁣ It takes TIME. It took me an entire year to fully adapt &, yes, I gained 15lbs initially.

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▫️Majority of meals are my Airfryer Crispy meat bars. 85% ground beef, ground chicken. Avg 2lbs of meat/d. Ground meat is easier to digest & track. I removed most pork & dairy, I don’t digest’em well. I don’t add extra fat often. Choose meats that are higher in fat. No I don’t like organ meat, I prefer the taste of grain fed over grass fed beef.

⁣▫️I stick to beef bc it’s satisfying & delicious but not SO delicious I want to binge. Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyper palatable & processed meats)

▫️I track macros loosely. It keeps me accountable & I know where to adjust. Rice cakes on occasion post workout or in the evening if I need them, rarely above 50g/day. Macros 10% C – 30% P – 60% F for ME** around 1900-2100 cal/d. Workout fasted at 5 AM on weekdays. Yes I drink coffee before. Work out 5d/wk, 1 active recovery day, 1 rest.

▫️YES, you can CrossFit & carnivore, CAREFULLY. Comes down to allowing yourself to fully adapt to being fat-fueled, meal timing, eating ample calories, & RECOVERY.

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▫️Sleep=nonnegotiable. 7 hrs min. Zzyquil helps. I take it most nights because I can’t shut my mind off.

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▫️Still hit 13-15k steps/day⁣, even on rest days, drinkin a ton of water + electrolytes, fasting when I’m not hungry (~18hrs avg), eating when I am.⁣⁣ No extended fasts, no snacking.

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▫️I do drink socially. I don’t typically eat & have cocktails I choose 1 or the other. I also don’t like to eat late. Last meal is usually around 2 or 3p.

▫️Favorite self care is coloring, writing, walking, live music, time with friends, working out @3kings_athletics , @hotworx.fishers infrared saunas, @vitalityivbar , routine colonics treatments via Brandy Mason Colon Hydrotherapy in Carmel (I have her info), @massageheightsindy

All of these experiences are going to be different for you but I hope what I’ve learned throughout my journey can help steer you in the right direction 😉🐮 

Happy Friday, keep calm & carnivore on🤘🏻 

I’d be glad to answer any of your questions, drop them in comments or send me a DM on the gram http://www.instagram.com/lil_bit_of_fit