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!
Years ago I came face to face with 2 of my problems. As I sat there staring at myself in the mirror I felt weak, vulnerable & didn’t know what to say. I could see the concern in my eyes, but couldn’t find the words to explain why I was doing what I was doing. I asked myself why I drank by myself so often & I didn’t have a clear answer. On the surface, it’s because I enjoyed it. Why wouldn’t I? There’s satisfaction about taking the edge off with the luscious drop of a sweet burn. Then something happens. I feel more relaxed & I’m able to forget what’s running rambunctiously in my mind. Sometimes it was 1, 2 or even 3 drinks. Then there are the snacks & closet eating. I would buy a giant bag of Reese’s pb cups or packages of cookies & brownies & eat them all in one sitting. I’d feel sick, inflamed, & disgusted with myself for days after. Falling deeper & deeper in the binge/restrict/guilt cycle. I thought to myself, “Katie, this is f*cked up.” A drink alone is so different from a drink with friends. Eating in hiding is different than enjoying food with friends. The social aspect is key to the motivation & appeal of enjoying social spirits & food with friends. I have friends that I like to drink wine with, friends that I like to eat with. Who’s my friend when I decide to drink & binge eat alone? Coming to terms with unhealthy coping mechanisms isn’t easy by any means but absolutely necessary for growth. It’s dirty & painful & forces you to shed layers of yourself you didn’t even know existed. Now that I’ve faced those fears & learned to love myself through challenges vs numb with binging food & alcohol, I can finally say at 40 I am free & the healthiest I’ve ever been. I created my own heaven on Earth with an abundance mindset. I found the carnivore WOE, walking as my therapy, & crossfit as my sanctuary.
I go beyond barriers to possibilities.
— Louise Hay
Here are mantras I use with clients & used myself to help you shift your thoughts, calm, soothe & re-focus your brain (& LIFE) where you want it to be. Please share this post if it resonated with you & to help someone else out there that may also be struggling ❤️🩹 oxox Coach K
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. After decades of struggling with her own health issues from Crohn’s, 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!
Quick Tips with Coach K! Why 80/20 higher fat carnivore may not be working for you. Highly asked question the past few weeks. Here’s input based upon my experience & people who may fit an avatar like me.
**DISCLAIMER: I want you to find an approach & WOE (way of eating) that makes YOU feel AMAZING no matter what it is. This is not to throw shade on any diet approach, simply sharing my experience & reason why it may not be working for you if you’re similar to me. Summary in a shot glass:
I personally do better on a higher, optimal protein approach. I’m an avid exerciser, athlete, do crossfit, lift weights, & live an active lifestyle. I want to build & maintain as much muscle as possible.
I have Crohn’s disease & don’t have a gallbladder, my fat threshold is lower (means I can’t eat as much fat) than someone with a gallbladder who digests & absorbs fat well. Through personal experience tracking food & experimenting for DECADES I discovered when I ate higher fat over 150g/d, my digestion was terrible, I had slow motility, became constipated, inflamed, & gained weight.
I am lactose intolerant. Dairy causes gut upset. I’m unable to add large amounts of butter & cheese to help me increase fat. I also don’t digest pork well & bacon fat in larger quantities also causes digestion & histamine issues.
I lived decades with disordered eating. I binged & purged & also had bouts of anorexia. I am a volume eater, which means I feel more satiated & “safe” on higher volume foods like meat vs low volume food like fats & oils. It is difficult for me to feel when I’m full on high fat, which leads to overeating & thus gaining weight. Self awareness is everything y’all. Thank you for allowing me to express my experiences & I hope they help you! If you need additional help, I would love to listen & assist. ⬇️Coaching FAQ’s in link in IG bio⬇️ https://lilbitoffit.com/coaching-faqs/ oxox Coach K
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness! Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition. After decades of struggling with her own health issues from Crohn’s, 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! Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
I’ll be the first to admit I realize now I was in an abusive relationship the majority of my life.
– with myself.
I did some pretty f*cked up things to this 5’1 frame. Reflecting back, they were a result of childhood trauma from bullying, being called the “fat girl” & believing the lie I wasn’t enough unless I was a certain teeny tiny size.
It caused food addiction, body dysmorphia, orthorexia, a cultivation of self sabotaging habits, scarcity mindset, & a dangerously poor relationship specifically with carbohydrates. They were my drug of choice.
Basically, dieting & chasing a smaller body were my hobbies. I thought, “Well, every woman I know talks about dieting. The most admired are thin. I must not be trying hard enough. Eat less & workout more.”
You’re brainwashed to think chronic dieting & living off diet & sugar free foods are just a “normal” part of being a female & a requirement to attaining better body. They can reap long lasting issues that affect every coat of paint you throw on your life.
I remember being as young as 8 comparing my body to skinnier girls in class. I was teased & the disordered eating & bad body image grew — to the point I remember putting a belt around my tummy rolls in middle school under my jeans so I looked thinner. I needed to “suck it in” then maybe they’ll be nicer to me.
At 16, lunch was cottage cheese & a few ritz crackers, no more than 5 crackers I reminded myself. And I thought that was too much. I wore restriction like a badge. The smaller I got, the more attention I got. After a traumatizing break up in high school, I lost 15lb in 2 weeks right before the end of summer break. Everyone raved how “good” I looked.
The bottom photos I was struggling significantly with my disordered eating. I never thought I was thin enough.
The more praise, the more I craved the look of bones in the mirror.
Being thin meant I received love & was more worthy.
In college, I obsessed with working out to counter my binge drinking/eating. I threw up my food & took diet pills. I just wanted to be thin like the other sorority girls.
Even when I married at 22, I hid my binge eating & orthorexia. The drinking also spiraled out of control. I ended up in the hospital on a vent one time with a BAC (Blood Alcohol Content) of .346. Talk about a wake up call, I almost died.
I later divorced at 27, had a handful of failed relationships thereafter. I always numbed & sought control by not eating or excessive drinking. I’d take shots of cold medicine at night so I’d go to bed earlier to avoid eating.
I remember after one breakup I got so thin people started talking, I lost my period. I went to my OBGYN, she checked my urine. She said, “Your ketones are high, your weight has dropped. Has your diet changed? Are you feeling ok?” My blood pressure was 80/58. I didn’t know what that meant. My body was literally eating itself.
The bingeing, purging, restriction, & eating diet foods tore my gut up — all spiraled into a mess of health problems later. Which initially was diagnosed as IBS, then in 2018 as Crohn’s.
Left at my heaviest weight at 160, center struggling with Crohn’s flares, right after transitioning a whole year on the Carnivore Diet.
It didn’t stop there.
In 2013, my gallbladder quit functioning after so many years of disordered eating. I got cervical cancer, had to have part of cervix removed, & royalty f*cked up my hormones, metabolism, & gut function.
At 31, I discovered CrossFit. I dug myself a hole of further metabolic adaptation over training & undereating. Struggling with eating so many carbs & foods I didn’t realize my body wasn’t digesting and absorbing. It wasn’t that the carbs or foods were “bad,” it wasn’t that I didn’t need them for fuel or that they weren’t “healthy” – it was my relationship with them, the emotional triggers, & the physiological fact that my body couldn’t digest or absorb them properly.
One of the best gifts I ever gave myself was the permission to view these years of hardships as lessons to become a better human, and thus, help you all learn from my experiences.
True freedom is gained by learning to love your seasons, honoring what works for you as far diet and exercise, & simply appreciating your body for keeping you alive — not just for what you look like.
I 100% believe the Carnivore Diet put not only my Crohn’s in remission, but cured my disordered eating and food addiction. It gave me a new start at life.
My lens is clear now. Food doesn’t control my every thought. I don’t binge. I know exactly what to eat to stay my happiest & healthiest. It is simple & delicious. My health, mentally, emotionally, & physically haven’t been better.
It took faith, patience, & much experimentation. I had an interview where I talked about my whole first year and what I experienced going carnivore HERE. It will answer most of your questions.
Did you know about 45% of women and 23% of men within a healthy weight range think they are overweight, & at least 20% of women who are underweight think they are overweight, according to Eating Disorders Victoria.
How to learn to love your body
STOP IGNORING YOUR BODY
Get to know your body, it keeps you alive. Your body is a miraculous creature it’s nothing to be ashamed of. Every bump, crevice, scar, sunspot, stretch mark, freckle, wrinkle — those are badges of LIFE. You earned it!
•Don’t avoid mirrors.
•Spend more time naked.
•Wear the bathing suit
•Buy clothes to flatter your body not the other way around. You wear clothes they don’t wear you. You don’t change your body just wear clothes.
•Touch your body, sexuality is NATURAL & NECESSARY. Take pictures. CELEBRATE your body.
•Learn your true hunger cues & when you’re emotional eating. If you have a poor relationship with specific foods, OWN IT. Make changes and choose different foods. For me, carbs trigger poor habits, meat and eggs are satiating, nourishing, and delicious. They give me food freedom. Yours may be different. Experiment.
•Eat what you’re craving & don’t restrict all the time.
•Ditch the scale and focus on how you FEEL. The more you do to get in contact with and accept your body the way that it is, the more you are likely to develop better body image.
STOP CHECKING YOUR IMPERFECTIONS
Are you the one who does the ab check at every mirror? Pinch fat? Guess what? Our body changes & fluctuates every day, every hour sometimes. You don’t have flat abs all day, it’s called eating food, which keeps you alive. When you sit, we all have rolls! It’s called skin.
Write a list of your “checking” behaviors. Once you become aware & how often, slowly try to reduce the times you engage in these behaviors. I promise it will become easier & less work time & awareness.
STOP COMPARING
It’s a challenge, I get it. Especially with social media at our fingertips. We spend so much time rubbing a freakin piece of glass. Make that time a positive impact on your life. Unfollow accounts that make you feel bad about yourself. Follow those who are uplifting, love their bodies, and resemble a body like yours!
Again, note when this happens. What & who were you looking at? Is that body a realistic goal for you? How do you want to FEEL? Often that has nothing to do with your aesthetics. Happiness starts on the inside. Follow podcasts, accounts, YouTubes, whatever media you want that promote health and body positivity and acceptance.
SEPARATE NEGATIVE EMOTIONS FROM FEELING FAT
Often when we have a bad day, a fight with a friend or partner, maybe our clothes don’t fit “just right,” or someone made a comment that made us feeling uncomfortable, we let those emotions wreck our entire day. Those emotions have nothing to do with what we look like but what we feel about ourselves.
They’re triggers. If I tried on a bathing suit & it looked hideous, I’d be pissed off all day & want to starve myself as punishment. Sound familiar? When this happens, remind yourself that your weight & reflection were the same before the incident.
CHANGE YOUR SELF TALK & PRACTICE ACCEPTANCE
Would you talk to your best friend like you talked to yourself? Remember thoughts become things & you attract what you put out.
The more negative self talk, the more it makes you feel awful, because you believe it. The more your feel awful the more likely you are to restrict, binge, emotional eat, & self sabotage because that is what you’re attracting into your life.
Instead of saying, “I look horrible in this outfit, I need to lose 20lbs.” Say, “I’m excited to make healthier changes to feel my best. Everyday in every way I am better and better.”
A big key to changing negative body image is to kill the critic.
FORGIVE
For me, I forgive the human who made the human mistakes. For without that version, she wouldn’t have learned her lessons and turned into the woman she is today. ❤️
Sending you a great big virtual hug! If you need to talk, don’t hesitate to reach out on Instagram!
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness.
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition.
After decades of struggling with her own health issues from Crohn’s, 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!
I experienced trauma when I was very young. It shaped my life from the moment it occurred & the effects have stayed with me ever since. I still sometimes well up when I think about it while talking with clients. The body remembers those emotions.
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I say this not for sympathy, but to let other people who may have experienced something similar that they are not alone in their feelings, & that they don’t need to carry the shame that often comes with trauma.
I carried my shame, held onto it tightly for probably 3 decades of my 40 years. This shame caused me to form an identity that shaped my future & saw me struggle with Crohn’s disease, weight, anorexia, bulimia, binge eating, low self-worth, debt, poor relationships, & self-doubt.
I’ve lost 55lbs via Carnivore & CrossFit
In elementary school, a boy I liked told my friend he would never like me because I was fat. A teacher told me in middle school I was too big to be a cheerleader. Kids in high school called me poor & a chubby farmer’s daughter.
With the wisdom I have now, I understand those comments were made by people who didn’t know me nor have my best interests at heart.
But as soon as those words came out of those people’s mouths, my life changed & another wound slashed through my soul & left me bleeding.
I felt ashamed of my body & questioned its validity & my worth. I felt a burning shame about what my body looked like. I wore a t-shirt over my bathing suits & swim class was a nightmare. I felt embarrassed, & I wanted to hide. I hid my binge eating & wore anorexia as a badge.
As a young girl & young adult, I took the comments at face value, & believed them wholeheartedly.
These labels caused me to identify as someone who was fatter than she should have been, & the only way to prove my worth & beauty were to be skinny & lose weight.
Not only did I feel shame about what my body looked like, I developed shame around what it couldn’t do. I was not the fastest runner or athlete.
The kids at school laughed & teased me about how slow I was when I ran. I was always one of the last picked in gym class for teams.
The identity of being someone who needed to lose weight caused me to question my body so much I was extremely conscious of what I looked like & felt uncomfortable & disconnected in my own body.
I compared myself with other people all the time, always feeling ashamed because I believed I was ‘bigger’ than they were. So I started dieting to whittle my body into the smallest version of itself.
Obsession with weight, body shape & dieting took its hold in my early teens & 20s. I would jump from one diet to another, often ending up bingeing because I was eating so little during the day. I also used to use food to soothe my emotions.
With every failed diet, I slowly began to take on another layer to my identity. I became the girl who needs to lose weight but struggles to look the way she envied in her head.
The emotional weight I carried weighed more than my body did.
I celebrate my body every day now. I have done a lot of work in the past decade unlearning, unbecoming, & rising as a Phoenix. I write this to share with all of you to give you hope.
You see, what I have learned — & it’s been a painful learning, as I look back on how much my life has been affected by the words that I heard when I was a young girl — is that I was never a chubby girl who needed to lose weight. I never needed to go on all those diets in the first place. And, it’s only because of dieting that my weight became a problem.
My body was never the problem. My identity was.
So, I choose everyday to no longer identify as the person who is overweight, sick, broke, & can’t love herself.
I identify as the person I’ve always wanted to be.
Confident & happy in her body. Able to wear whatever clothes she likes. Strong & self-assured. Proud of what she looks like & how she serves others. Someone who celebrates & loves her body.
Someone who is proud of her struggles because they made her strong.
And hello to a sexy woman who celebrates her body in all its forms, & who will never be defined by her weight, other people’s opinions, or the need to shrink herself again.
And you can, too!
“Whether you think you can or think you can’t, you’re right.” – Henry Ford
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.
After decades of struggling with her own health issues from Crohn’s, 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!
Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
You CAN make the life you want. Oftentimes this begins with hitting the reset button. What better time than NOW?!
The change you want in your life begins with you. If you can change your inside, the outside will fall into place.
Remember, your most significant obstacle to success is you. It’s not time, money, or your situation.
Life is a learning experience, and you’ll learn some essential life lessons along the way.
Some of these lessons come from your own experience, some from watching others, and some from reading books and articles like this one.
A pep talk you may need to hear!
Here are life lessons that can change your life and help you live it the way you want. These allowed me to manifest a better life!
1) Embody the person you wanna be. Be a person of VALUE! To progress & succeed, this may mean shedding the old version & reinventing you. Most don’t: sleep/eat well, don’t have a success routine, don’t have self awareness, learn new things daily, choose positive thoughts & energy. You need to: build mental fortitude, execute desires, keep commitments, realize motivation is fleeting, create a routine & + environment. If you wanna be a high value, successful, & well respected big boy/girl, f*ckin act like one.
“Try not to become a person of success, but rather try to become a person of value.” — Albert Einstein
Prove your worth every day and show your colleagues, friends, and family that you are worth the time they have invested in you. To succeed in life, you must tell stories about yourself in an authentic, humble, and business-focused way. Do more than is asked of you, be a thought leader. Under promise, over deliver 😉
2) Health is your biggest wealth. Develop good habits! Steps to a healthier, leaner, happier life:
Prioritize protein & nourishing, unprocessed food. Eat food you can digest & absorb properly with no negative physical or emotional issues
“Motivation is what gets you started. Habit is what keeps you going.” — Jim Rohn
The key to success in life is building tiny habits that can significantly impact your life. Little things, such as good habits, add up over time. Good habits can help you live a more fulfilled and happy life, while bad habits can cause you to spiral downward.
Success lies in what you do every day. Most of us are not aware of our bad and good habits because we live on autopilot
If you want to succeed in life, your good habits must outweigh your bad habits. If you think you have some toxic habits in your life, you still have time to unlearn them and change your negative tendencies.
3) Obsess over purpose/something larger than yourself. Make today count! Being interested or wishing are not enough, you need to be obsessed with becoming a better, more EXTRAordinary version of yourself. Embrace being an evolving human. Perfection is not needed. Once you make your mission & legacy your purpose for living, you will find & attract opportunities & people to help you achieve your goals. Live & vibrate intentionally, the Universe will show you the How.
“Enjoy the little things in life, for one day you may look back and realize they were the big things.” — Robert Breault
Make every moment and day count. Be mindful of where you are in the here and now, savor each moment. Life goes by faster than you think. Live each day to the fullest, happiness is a state of mind.
4) If it isn’t a hell YES, it’s a hell NO This makes decision making much simpler. It requires sacrifice & a shift in perspective. I had to shed toxic habits, addictions, friends, & old versions of myself. I had to give up excuses, playing it safe, fear of mistakes, shrinking myself, & FOMO in order to UPLEVEL body, mind, & spirit. Sacrifice is a choice & it doesn’t seem like a negative thing when you want something bad enough. Embrace JOMO: JOY of missing out.
5) Realize the power of influence. Develop meaningful, deeper relationships! What you consume, consumes you & what consumes you, controls your life. Our consumption is not only what we eat/drink but also what we watch, listen to, social media, & environment (people & places). If you want to change, become a healthier, wealthier, happier version of yourself, you have to change your behaviors & consumptions. Listen to a podcast, motivational speakers, surround yourself with successful, high value people.
Our lives are built around our relationships. Our interpersonal skills are the keys to your success. You must improve and deepen your relationships through interpersonal intelligence and your ability to understand and interact effectively with others.
When you can gracefully navigate social settings with good verbal and non-verbal communication, you build strong connections with all types of people and show them you value them.
Deep conversations with the right people are worth their weight in Gold. Katie Kelly, @lil_bit_of_fit
6) Realize the power of discipline It is what it is – you either do or you don’t. There’s nothing worse than rolling thru life in the passenger’s seat. It’s about keeping commitments to yourself. If dieting & obtaining the physique & level of health & success you desire were easy, everyone would be lean, happy & rich. Goals don’t mean anything unless you ACT. Just like knowledge isn’t power unless there’s application. We were made to be ACTIVE participants in life. The word ATTRACTION includes the word ACTION.
7) You can’t please everyone & your Character matters! “But one of the big lessons I have learned from my journey is you can’t please everyone, so don’t try.” — Chris Colfer
It’s impossible to please everyone in your life. Not everyone will agree with you or even like you. You don’t need to get the approval of others, especially if you strive for excellence over perfection.
Stay true to who you are. Find people who believe in you, and you believe in them. Find your tribe and stay loyal to those who give to you.
A person’s character is about their value systems and defines their behavior. Your behavior can be traced back to your values and beliefs. Your view of the world influences your behavior. Having good character helps you make good choices and decisions.
Good character is the foundation for good decisions
When you have a good character of honesty, loyalty, and perseverance, you’ll feel good about yourself while earning the trust and gaining the respect of others. People with solid moral character find happiness and success in their life and grow their relationships with others because of honesty, transparency, and mutual respect.
8) Be like water, flexible & adaptable. Realize good things are worth patience & sacrifice.
“A bad plan is better than no plan, and the most important quality of any plan is the flexibility to change.” — Judson L Moore
When you are flexible and adaptable, you more easily accomplish your goals. You find ways to cope and succeed when circumstances are not in your favor.
Learn to bend without breaking. Adaptability helps you handle and embrace change in order to be able to thrive in whatever situation life throws at you.
“The best things in life don’t come easy, but those things are the ones worth the sacrifice.” — Adriana Locke
A good life is up to you. The amount of effort you put in every day, the ability for you to learn from your mistakes, and how you cultivate a trustworthy network of colleagues and friends are up to you.
Your life is all about contrast. Nothing in this world is worth having if you don’t have to go through some hard times. The key is to have mental toughness, self belief, & an endurance mindset.
When you have these mindsets, you view failure as an opportunity to improve yourself, you are unafraid to take risks, and you make sure you continue to have a positive outlook on life because you know you’re worth it.
There you go, 8 life lessons that can change your life for the better!
You won’t learn these life lessons at one time. Be mindful that change takes time and allow yourself the time you need to grow. The key is to be aware of life lessons and apply them to your life. The change you want in life begins and ends with you.
“Life’s challenges are not supposed to paralyze you; they’re supposed to help you discover who you are.” — Bernice Johnson Reagon
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.
After decades of struggling with her own health issues from Crohn’s, 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!
Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years. You can find her on the gram, @lil_bit_of_fit
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Up and at’em early! Success habits are everything and they make YOU!
SWIPE for my success tips that will help you become healthier, wealthier, & happier! These are solutions I teach you as a client. Coaching FAQ’s LINK HERE if you need help, too
Aristotle stated those 15 famous words. And for most of my life, I didn’t believe him.
I fought against cultivating good habits & routines because I didn’t want to feel like I had to live my life by other people’s rules. I wanted to be my own person & do my own thing. Besides, keeping a routine was hard work, right?! Know what I discovered?
Having no routine or structure is so much more draining mentally, physically, & emotionally than any routine could ever be!
By not doing the things I knew would make me better — habits like exercising, positive mindset, personal development, quality sleep, surrounding myself with high value people/uplifting environment, creating gratitude lists — I deprived my body & mind of the energy that these types of positive activities create.
I felt tired…inside & out. To make matters worse, my dreams & goals were slipping away.
A few years ago I decided to take a different path…to listen to Aristotle & WORK on creating excellence in my life by establishing a positive daily routine & intention setting ritual.
LIFE TRUTHS 1.) You will never become the person you want to be if you don’t take care of your body. 2.) You are the sum of your surroundings. 3.) A wish is not a goal. EXECUTE. 4.) The most important relationship you have is with yourself. The beauty is in the mess. EMBRACE it. 5.) Rich is in the eye of the beholder. 6.) The most important food in the world is soul food. Your life is a field of dreams. And like a farmer, you only reap an abundant harvest if you nurture the soil.
Tips on how I optimize a more peaceful, successful, & abundant af life!
Work smarter not harder.
@instacart & @amazon prime same day delivery. Saves time, money, stress, & energy. Allows you to get other sh*t done during your day without having to run errands.
Workout 1st thing in the morning. Get up early. Have a success routine nailed down. No excuses. Walk after meals, set an alarm every 20-30 minutes to get up & walk around, take the stairs, & park further back in parking lots.
Get easy tasks & must do‘s done 1st. Work 1st, play later.
Use clear storage bins & containers to help organize closets, shelves, cabinets, pantry’s & drawers. Purge every week unnecessary items & any items attached to old energy no longer serving you.
Organize shelves, cabinets, drawers, pantry’s, & closets by color. It creates a beautiful aesthetic look & you know exactly where to find things.
Clean 1 area of your home every day. No dirty dishes in the sink. Make your bed. Declutter. Simplicity is bliss.
Get movement & steps in while your food cooks. Sometimes I do a mini workout with bodyweight or dumbbells while my meat Airfrys
If you travel often, have pre-packed bags with essentials ready to grab & go. I have an overnight bag with me at all times, kept in my car & closet.
I lay clothes out for the next day, brush my teeth in the shower, set my coffee on auto brew. It speeds up the process.
I delegate things I don’t like to do or hire it done.
Have ready to go meals or snacks. I keep a freezer full of meat & packets of tuna just in case I don’t have time to go to the store. My go to‘s traveling are stopping to grab a rotisserie chicken or plain burger patties or chicken breasts at a fast food restaurant if I have to.
Outer order, inner calm. An organized clean environment welcomes & attracts more abundance.
The most successful people are organized, honest, service driven, prioritize their health & education, & communicate effectively.
I spend my time working on improving my health, environment, attracting wealth, educating myself & others, & embracing different ways to utilize my gifts to better other peoples lives.
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.
After decades of struggling with her own health issues from Crohn’s, 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!
Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
You can catch her on the daily via Instagram @lil_bit_of_fit
Made with chicken, pepperoni, pizza sauce and cheese, this pizzalicious casserole is the perfect low carb treat!!!
It’s super easy, especially if you use pre-cooked chicken!
Swipe for Ingredients, directions, notes, variations, nutrition, & FAQ’s!
Ingredients
3 large chicken breasts cooked, shredded or diced however you like **See notes
1 oz pepperoni diced (about 15 slices)
1 ½ cups pizza sauce (I use Prego Sensitive Recipe)
½ teaspoon garlic powder
½ teaspoon dried oregano
½ teaspoon red pepper flakes (optional)
1 cup shredded mozzarella (4 oz)
2 tablespoons grated Parmesan
Topping Ingredients
¾ cup shredded mozzarella (3 oz)
1 ½ oz pepperoni (about 20 slices)
**All seasonings are for flavor. Again, use what you like & omit whatever suits your needs.
Ingredients Notes
Chicken Breasts: Cooked, either shredded or diced. You can grill, cook them in the crockpot, bake, airfry, fry in a skillet – whatever floats your boat. You can also use rotisserie chicken & shred or pre-cooked chicken strips or diced chicken too if short on time. It’s fine to use rotisserie chicken in this recipe. Both the white meat and the dark meat will work and you can either shred or dice the meat. But do make sure to completely remove the skin. While chicken skin is delicious, its texture won’t work in a casserole.
Pepperoni: You mix into the casserole &/or also use to top the casserole. Choose turkey or regular pepperoni. Turkey will be lower fat.
Pizza sauce: I prefer a sugar-free sauce such as Prego or Prego Sensitive Recipe
Spices: Use whatever you like & works for you here! Anything goes!
Cheese: I use shredded mozzarella and grated parmesan. Some of the cheese gets mixed into the casserole & some sprinkled on top. Again, choose what you like!
Directions
Preheat the oven to 400 degrees F. Lightly grease a 2-quart casserole dish.
In a large bowl, mix together the shredded chicken, diced pepperoni, pizza sauce, spices, 1 cup mozzarella and Parmesan.
Transfer the mixture to the prepared baking dish.
Top the casserole with the remaining cheese and the pepperoni slices.
Bake until the casserole is heated through and the cheese is melted, about 15 minutes.
Allow to rest for 5 minutes before serving.
FAQ’s
Can you make a keto pizza without cauliflower or flours? Yes, absolutely! Not everyone is a fan of cauliflower, almond/ coconut flours. They can also cause digestive symptoms like bloating for those sensitive to high fodmap foods & lectins. That’s why I use chicken breast. You can also use different ground meats like beef, pork, chicken & sausages. Try a mix!
Can I freeze this casserole? Yes. They can stay in the freezer for up to 3 months.
What about variations? The best way to vary is to use different toppings &/or different base as discussed above. So use what you like! Good options include sautéed peppers, olives, mushrooms, ham, etc. You can also try different cheeses.
Can I use this base in other recipes? Of course! Use your imagination! Other options include topping zucchini for zucchini boats, use it as a dip for pork rinds or your favorite nachos, top large portabella mushrooms, or stuff peppers & bake!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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
This delicious low carb Chicken, Cheese & Bacon Casserole is loaded with cheesy goodness. It’s perfect for breakfast, lunch or dinner and easy on the budget!
Store leftovers in the fridge for up to 3 days or freeze for up to 3 months. This recipe makes about 6 servings. You can plug this recipe in your tracking app with the ingredients you choose for more accurate macros. I use MyFitnessPal & simply create a recipe.
INGREDIENTS
1 tablespoon of Olive Oil (you can use butter, beef tallow or bacon fat too)
2 cloves of Garlic, crushed (optional)
1 small Onion, diced (optional)
1 teaspoon of Salt
1 pound of Ground Chicken (I prefer Perdue ground chicken)
8 ounces of Bacon, cooked & chopped
Dash of Oregano (optional, season to taste)
1 cup of Cheddar Cheese, shredded (Use whatever cheese you want)
2 large Eggs
½ cup of Sour Cream (optional)
¼ cup of Heavy Cream (optional)
½ teaspoon of Pepper, ground (optional, season to taste)
DIRECTIONS
Preheat the oven to 355F.
Place a large nonstick frying pan over high heat and add the oil, garlic, onion, and half the salt. Sauté until translucent.
Add the ground chicken and brown. Remove from the heat and stir through the bacon and oregano.
Pour the mixture into a casserole dish and sprinkle over the cheddar cheese.
In a bowl, add the eggs, sour cream, cream, remaining salt, and pepper, whisk together. Pour over the chicken mixture.
You see, I used to be made fun of because I was the smart girl & was shy.
I read — A LOT…because it helped me escape.
I used to hide it.
As I aged, I realized the importance of being a forever student & figuring out the best ways for me to learn, comprehend, & APPLY the knowledge to daily life.
You can read all the books & listen to all the podcasts in the world but if you can’t comprehend AND apply the knowledge you learn, you’re wasting your time. Knowledge + ACTION = Power.
If you don’t like to read, listen to audiobooks & podcasts & take notes! You’re more likely to remember & comprehend the material.
Ex: I’m a busy body, so I listen to many audiobooks & podcasts while cleaning, cooking, walking, driving, & in between patients at work.
It’s a part of my daily morning routine, called #habitstacking I take notes on my notes page on my phone & on paper for review.
We don’t know everything, but everyday we have opportunity to learn! Utilize your time wisely.
I know when it’s time to rest, however, the majority of my days are spent investing in myself whether via exercise, learning, self care, service, reading, podcasts, optimizing my day, tackling my to do list, creating, helping others, & aligning to opportunities for extra income so I have more time & freedom to love & live life joyfully.
I align to as much abundance as possible so that I can give back to others less fortunate. From my brain & bookshelves to you, some of my favorite books/podcasts/YouTube’s.
A multitude I want to put here! And like me (& you), this list is ever-changing & evolving!
• 2 lbs ground pork • 1 cup shredded parmesan cheese • 2 eggs (optional) • 1 teaspoon sea salt
INSTRUCTIONS
OVEN 1. Mix together the ground pork, parmesan cheese, and eggs. Salt to taste. 2. Roll meatballs into desired size. 3. Bake at 350 in oven for 20-25 minutes, depending on size of meatballs. 4. Top with more cheese or favorite dip as desired.
AIRFRYER — Same as above except place meatballs in the basket of the air fryer and cook 8 minutes. Shake the basket and cook 2 minutes more.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
