Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
I know I’m not the only one who has wondered this exact thing in times of hunger & juggling fat loss &/or physique goals…or playing the ole “macro Tetris” 😆
Basic rule of thumb: if you hungry & you’re choosing to over eat, CHOOSE A LEAN (means lower fat) PROTEIN SOURCE. The higher the fat content, the higher your calories will be.
Carbohydrates typically affect your blood sugar the most.
This is also a reason higher protein carnivore & meat-based diets vs high fat are extremely effective in helping you achieve & maintain a lean, more muscular (athletic or “toned” as a term many of you use) physique.
Also a reason why fat cycling is effective. (which is similar to carb cycling for those who are familiar with carb cycling) It focuses on higher protein and helping you achieve a calorie deficit by lowering your fat on specific days. Basic science and math at the end of the day.
My favorite lean protein sources: Ground chicken Lean ground beef (90-93%) Cod Tilapia Shrimp Scallops Chicken breast
I didn’t dare talk about it much publicly when I was younger, I used to binge eat — A LOT. It didn’t help my health, gut, performance, or fat loss goals at all either. I was scared to strength train because I have no idea where to start. Binging happened mostly when I was lonely, stressed, or bored. Sometimes, it would happen when I was celebrating, too — but always when I was alone. I would go to the store, buy 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. I’d eat until I didn’t 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, I’d wait a while, & when the feelings of nausea started to subside, I’d start eating again until either the food was gone, I vomited, or until I went to bed in deep shameful sleep. Without fail, I’d wake up feeling like absolute shit the next day. I’d beat myself up, forcing an unending spiral of guilt, restriction, & punishment. My gut flares out of control! To make myself feel even worse, I’d 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 “forgets” to eat, then I’d finally be good enough. But that was the wrong approach. Obviously. I took the time to look deeper into my behaviors & habits, I started to be kinder to myself & feel empathy. Back then, I didn’t treat food as fuel & workouts as a celebration of my body as I do now. So if you deal with binge eating or know someone who does, or don’t know where to start on your fitness journey 👉know that you’re not alone. Here’s your reminder you CAN! I’m over 3 years meat-based with my diet! It serves my autoimmune, physical & emotional needs! Here’s to a lifetime of living vibrationally & giving myself what I deserve. I wish the same for you too! Can you relate to my story? oxox Coach K #fitnessjourney #crohnsdisease #weightlosstransformation #bingeeatingrecovery
People with great bodies have a dirty little secret…
…OR maybe they’re simply just more aware of their activity & habits.
I’ve found shifting your perspective is EVERYTHING. Especially when it comes to diet & exercise. It’s a myth that “exercise is only effective when you break a sweat.”
People often ask me, “how can I exercise every day, how can I do at least 30 minutes of exercise daily, & how can I make exercise a habit.” My answer remains the same — reinvent the meaning of exercise.
Though exercise does shred calories to disperse extra stored fat, aid in muscle building, & mobility, it doesn’t always imply killing yourself in the gym to attain the body you want. Oftentimes we’re doing too much. extremes are not sustainable.
Exercise shouldn’t be a forced time-based activity. That’s one of the reasons why most of us fail at exercising. It needs to be enjoyable & easy just like the diet or WOE (way of eating) you choose.
You wouldn’t believe how many straightforward ways there are to burn calories, but it’s easy to miss the opportunities if you’re not looking for them.
Research has shown that swapping sedentary habits, such as watching television, for pretty much anything that doesn’t involve sitting down can make a world of difference.
I hope these simple tricks help you on your journey & explain how to take every opportunity to love life, flex your muscles, boost your heart rate, & eat foods that yield maximum nourishment & satiety for a happier, healthier life!
Daily confessions of a shameless morning selfie… In case you needed the reminder, it’s OK to be sorta sweet, sorta Beth Dutton🤚🥃 Yellowstone. Dudes I love this show. I have not been so obsessed with a show since Grey’s Anatomy, One Tree Hill, & Sex & the City. To my new followers you’ll find I talk about all kinds of real life sh*t on here. Love, food, relationships, money, fitness – they’re all connected. If you meet me in person I want you to be able to say, “You’re just like you are on social media!” Because that’s how it should be. Some personal things about me… I’m not naturally “feminine” per se. It’s a skill I’ve had to develop. 4 words: Bull in China Shop🐮 As I aged I noticed how trauma affected the balance of my masculine & feminine energy. 👉Trauma from from being made fun of as an overweight kid 👉feeling I had to achieve to be loved 👉or being liked simply for my looks & not the totality of all that I am The list could go on… I emotionally disconnected, became avoidant, & flirted more on the line of masculinity rather than embrace my femininity. ✅Thank you therapy. My therapist asked me about my sex life. “Do you like to be the more dominant one?” (felt like I needed a shot of tequila at this point😂) I guess I never noticed how rough around the edges I was until a boyfriend criticized me for slammin cabinet doors. He’d yell at me. I said we’ll maybe you’re just fragile🤷♀️😆 Obviously💁🏼♀️that relationship ended. It made me wanna change myself because I thought, well, there’s something wrong with me. I changed for him & that cycle of losing myself in relationships continued for years. I’m grateful for every single piece of 50 shades of fxcked up that makes me — ME. One of the best decisions you’ll ever make is to invest in therapy & always be seeking to be a better version of yourself. Tell yourself today👉you weren’t made to fit in, you were made to move mountains🏔 Oxox Coach K #saturdaymorning #butfirstcoffee
I used to smash Bangs ⚡️ like it was my job. Coffees & energy drinks were temporary solutions. Which initially gives us some energy but after a while, we feel tired again. Let’s not forget the havoc it plays on our adrenals, inflammation, hormones, digestion, etc. 😔 Feelings of tiredness are so common that many times we just sit on the couch watching TV, unable to do anything else. It makes us feel like a watered down version of ourselves. We have everything. Modern man has everything: a computer, internet access, which gives him the opportunity to communicate with people around the world. A car to get to work faster, a gym membership, & plenty of food. We know everything. We all know that we need to watch less TV, eat less junk food, move more, & read more books. But we do nothing. Most will deny this. Try to remember the times when you bought brand-new sports equipment or a gym membership or vowed to start your diet on Monday. Did you? Why? Most often because of lack of energy, purpose, fulfillment, time management, & discipline 🤷♀️ So let’s promise ourselves positive change & continue to crush this week! Swipe, save & share: How I stopped being tired & started living by doing these 8 things brilliantly! Gimme an🦾 if you’re ready to make this your best life yet! oxox Coach K
You are where you are in life because you choose to be there. Face the truth.
On some level, you feel like you deserve to be where you’re at in life, even if you don’t like your life. I’ve been there.
If you’re getting paid “less than you’re worth,” it’s because you’re not getting paid less than you’re worth. If you agree to a certain wage, you literally accept that wage as what you’re worth.
If you keep people in your life who don’t treat you well, you’re keeping them there because you have low self-worth. After all, if your self-worth was high you wouldn’t allow people to treat you that way.
The secret to a sexy life? Well, it’s not exactly what I thought it would be. It’s actually in doing the “unsexy” the majority of the time.
You see I figured out that “life” truly happens in the interlude & inbetweens.
I don’t know about y’all, but the last 4 years of my life have been UNREAL.
I went from being broke af, single af, sick af, lonely af, lost af to abundant af, healthy af, happy af, to married af, to divorced & single af again & everything in between!
That’s only a percentage of the roller coaster ride that strangers I meet & write for find delight in listening to.
I found by walking the line of structure & spontaneity, that THAT in between was the secret sauce to finding the sexy life.
For me, the only way to facilitate such sweet serendipity was to keep leveling myself up in life — unlocking access to richer experiences, better health, & deeper people. That meant cultivating upleveling habits, environments, mindset, & goals.
So, if you’re puffing cig after cig before getting drunk at the local bar every night the only “serendipity” you might unlock is a clumsy, dumpster fire make-out sesh with someone with more baggage than a trash truck & a hangover the next day.
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 family’s 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 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!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
A sobering & reflective conversation… Emotion is energy in motion. Dieting is an emotional problem, it’s more about behavior than food. Nothing happens if nothing moves. So I ask you, “Where is your emotion driving you?” Hard truths & guidelines to help you push the restart button for the last time. 🔖 Do you refuse to rest? Refuse to give up addictions? Refuse to reverse diet & STOP chronically dieting? Do you refuse to simply put in the work it requires to change your body, health, & life? Y’all, basically what you’re saying here is, “I want this, but I don’t it bad enough to do what is required to achieve it.” Biggies: “I can’t cut back on workouts.” (even though they’re stressing my body out even more which is actually hindering progress) “I can’t give up my coffee/bangs/etc.” (even though my cortisol is jacked up thru the roof & I can’t sleep at night) “I can’t give up sweets & snacking at night.” (even though they’re causing inflammation, gut problems, high glucose, fat gain, & more cravings) “I can’t reverse diet because I’ll gain weight.” (even though you’ve been eating less than a toddler for 20+ yrs & still don’t have the health or body you want) Sound familiar? I share these things because I love y’all and I’ve made all the same mistakes as you! It’s Sunday night, let’s freaking rock this week! Here are some tips to help, take what you need! Oxox Coach “your biggest cheerleader” K 📣
👉I used to have a post it on my mirror that read “Nothing tastes as good as skinny feels”. That’s bullshxt. Nothing tastes, as good as feeling, strong & happy, which has nothing to do with a number on the scale.
♥️I’ve never been so excited to see the scale go up because I know I’m gaining muscle. ❤️I’ve never been so excited to see my baby traps coming back. ♥️I’ve never been so excited to finally feel myself again honestly probably for the 1st time since pre C word(I won’t say it) 2020. So if you feel like you’ve been lost, too, give it time you’ll find your way back again. I simply focused on doing things that brought me joy without question. 👉 I got 8 hours of sleep last night. I still woke up at 4 AM. Yes, that meant I crashed before 8 PM. The people in my life know if they text me & I don’t respond back it’s because I’m shamelessly asleep. Don’t worry I’ll text your🍑 at 4 AM when I get up. 😂 👉I remember the days where I hated waking up in the morning because I hated the life I was living. I felt nothing in my life was fulfilling – not my fitness routine & body, not my relationship, not my job, it just felt like I was there swimming in a pool of mediocrity & complacency. Now, I can’t wait to wake up. The love that I have for myself & my life is kind of embarrassing when I think about it. And I don’t care. I’ve worked hard to feel this way & craft a life that satisfies my soul. I can only wish the same feeling for y’all which is why I share vulnerably in hopes of helping at least one person. Dudes, I get so tired of social media some days. Being completely honest, a lot of days. Although, I love all of you, there are days I yearn for that peaceful pre-social media era. It’s taken me 40 years to evolve & not give a shxt. Here’s what you need to know… ☀️Not everything that is in season blooms the same way. Some of us are late bloomers.👋 ☀️Lost & found are from the same box. ☀️Don’t put old energy into new containers. ☀️”Life is what happens when you’re busy making other plans.” – John Lennon. Savor life. Create your own heaven on Earth. Oxox Coach K
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 family’s 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 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!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I remember walking into the gym thinking everyone was judging me. 👉🏻 Am I too fat to be in here? 👉🏻 Are they judging me because I’ve been on the treadmill for an hour & don’t know how to use this machine? 👉🏻 Are they laughing at me because I’m not as strong as I used to be or I’m not very good at doing this specific lift. 👉🏻 Are they judging me because I am not as lean as I used to be? What matters is you find the movement your heart loves. Movement is energy, movement is life, movement is abundance! This doesn’t mean killing yourself in the gym 7d/wk. How do you start? ✅Shoot for 10K steps a day. ▪️Park further away from your destination. ▪️Take the stairs. ▪️Time block morning or evening walks. ▪️Take a walk at lunch. These can even be short 10 minute walks. ✅Time block 2-3 workouts a week. ▪️ Pick what time of day works best for your schedule. ▪️Shoot for 20-30 minutes starting out. ▪️ If large crowd stress you out pick a time a day that’s less crowded or workout at home. ✅Invest in a trainer or workout buddy ▪️ They are there to help you! They will show you what routines & how to use equipment. ▪️ Swole mates keep you accountable & give support you need! ▪️ Sign up for online training programs that give direction & align with your goals. ✅Set your day up for success ▪️Sleep in your gym clothes if this makes it easier for you to get up & go in the morning ▪️ Wear clothes you’re comfortable in & make you feel GOOD.
5 years ago, I wrote a journal entry about my ongoing struggle with binge eating & unhealthy addiction to exercise.
I detailed longstanding struggle with my seemingly endless appetite & f*cked up addiction to stuffing huge amounts of food in my face, struggling with gut flares & drowning in a black cloud of self loathing & frustration.
I had no “cures” as of yet, but I was now out of the closet getting REAL with living in a haunted house.
Since writing that entry, I created a community here simply sharing my life in hopes of helping others living a similar nightmare. I’ve received dozens of messages asking about my journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.
Living 3 decades with these devils on my shoulders, I’ve learned much about these demons that used to haunt me.
After going “carnivore” with my diet & changing my perspective on health & fitness, I never binge & am healthier than ever at 40 years old. I want the same for you.
How did I crack the code?
Well, first, I stopped looking outside myself for solutions, online & advice from friends, doctors, & latest fads. Instead, I decided to compassionately look inward & get curious on what life & fitness meant to me.
I started observing myself to understand why I behaved. I found without exception, I binged in response to 3 different situations that left me hungry physically & mentally:
When “restricting” & trying to eat like everyone else instead of ME When avoiding an emotion or lacking purpose When neglecting my own pleasure & needs
My priorities now are: Great food in the form of animal based nutrition — quality sleep & exercise — simple joy & peace.
I don’t categorize dieting & working out as a daily must-do activity anymore. I’ve learned to consider lifestyle a choice I love, not a chore.
A CHAMPION means to be someone that loves the work of becoming one more than the idea of becoming one.
Strong gave me the life I thought skinny would.
me
Be the woman who wakes up with purpose, shows up, & takes up space with intent.
Even when you reach the age where your heated seats are more about easing muscle pain than heating you up 😝😂📛
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 family’s 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 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!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
