Crohn’s disease – lil bit of fit

October 30, 2023October 30, 2023

The Autumn Sweetness of Solitude

Solitude. Freedom. Home. October love.

Photo dump: Meals. Muscles. Words. Resonance. Fall feels.

Thoughts of the morning…

🎃Home is where YOU are.

🎃Home is where your soul is at peace.

🎃You can make any place home when you make it in yourself first & leave life open to possibilities everywhere 🌠❤️🏠

I need a lot of solitude. So much so, that at times I am potentially perceived as detached.

In reality tho, solitude is how I process to love myself & others more fully. I go to my sanctuaries (nature, my family farm, the gym) or take off on a random trip!

Solitude is how I come home to my center, gather data from the day & tune into my feelings (my internal GPS)

I require solitude for clarity on direction in life. Alone, I block out the noise & allow my lenses to clear to see the path, the intuitive direction I’m meant to embrace.

I realize I am one of those humans that come with an extra potent dose of empathy👉the capacity to sense & feel others.

This can be extraordinarily overwhelming.

In the past I’d attempt to numb it out thru excessive drinking (I love savoring beverages, but don’t drink to excess or to get drunk anymore) or turning to food by binge eating.

Now, I have a deeper understanding.

Empathy & intuition are huge gifts. It can also be a curse if you don’t know how to manage.

There is a monumental difference between solitude & loneliness, alone & lonely.

I am the LEAST lonely when I am processing in solitude despite what other people think.

I am the MOST lonely when surrounded by misaligned people who have turned themselves off to their sensitivity & vulnerability & controlled by ego.

I invite you all to take a small moment of solitude today & every day, in your special places, alone or with your special people to tap into your own internal roadmap for clarity🧡

HAPPY almost NOVEMBER 🍁🦃🙏

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

You can catch her via Instagram @lil_bit_of_fit : http://www.instagram.com/lil_bit_of_fit

Blog: Lilbitoffit.com

All links: https://linktr.ee/lil_bit_of_fit

You can simply book a call via email: katieokelly2@gmail.com

November 27, 2022

How to Build Muscle and Lose Fat When Working a 40+ Hour Week: The simple 6 guide to fat loss forever

Today, I’m 40 years old & 55 pounds lighter. My heaviest weight at 5’1 was 160lbs & it’s been one hell of a journey living with challenges like gut issues, Crohn’s dis-ease, disordered eating, training as a Crossfit athlete & juggling all the life lessons along the way from the school of hard knocks.⁣
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My story is not one of overnight success. I didn’t take a magic pill, although admittedly tried diet pills & every diet known to man. The physique I earned today took over 10 years to build. ⁣
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My results were not from a fad diet or a product from an infomercial. My journey has been more like a roller coaster ride of trials, errors, & a collection of milestones along the way, eventually leading to more than I ever expected to gain (or lose).⁣
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I was an unhappy girl with no self-esteem, trapped beneath a baggy t-shirt & stretchy pants & desperate to lose weight to just “be normal.” I had no idea that it would turn into a journey of self-discovery, freedom, & finding joy.⁣
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Trying to lose weight & build muscle while working a job(s), commuting, trying to take care of your family & juggling all the adulting can be hard work.⁣
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But I want you to know that it doesn’t need to take hours each day. In fact, you can make a lot of progress with only 20 minutes of daily effort.⁣
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The key is that you need to focus on the right lever-moving actions each day. It’s about controlling your environment & creating a success routine with the intentional habits to help you embody the person you wanna be & the life you wanna live.⁣
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You won’t always be motivated. In fact I loathe the word motivation because I feel people use it as an excuse to not do what you need to do to be better. It comes down to keeping commitments. You’re worth keeping commitments to.⁣
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A professional is a human who can do their job when they don’t feel like it; an amateur is one who can’t when they don’t feel like it.⁣
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Which one you wanna be?⁣
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So here is your 5 step blueprint & simple 6 guide for building a lean, energetic, happy, healthy body for LIFE!⁣
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oxox Coach “You got this!” K

June 6, 2022

The difference between IBS and IBD and how Carnivore can help with gut healing

I lived the majority of my life misdiagnosed with IBS when I in fact had IBD Crohn’s.

Know the difference!

Ulcerative colitis involves the inner lining of the colon, while Crohn’s disease involves all layers of the intestine & can occur in both the small intestine & colon. Mine is specifically is affected in the right lower quadrant (around where your appendix is located).

These disorders affect the gastrointestinal (GI) tract, the area of the body where digestion takes place. Digestion affects every facet of your life including fat loss goals, performance goals, & just living every day life.

It can be paralyzing when you don’t know what to eat & are struggling with symptoms.

The diseases cause inflammation of the intestine & lead to ongoing symptoms/complications.

There is no known cause or cure for IBD, but fortunately there are many effective treatments to help control it, including diet & lifestyle. Carnivore saved my life.

If medications fail to control the symptoms of IBD, or if certain complications occur, surgery may be required.

There is no single diet or eating plan that will work for everyone with Crohn’s disease or ulcerative colitis.

Dietary recommendations with my clients are tailored for each individual, depending on what part of the intestines is affected, if they have IBS or IBD, specific body goals, lifestyle needs & preferences.

Swipe for all the cheat sheets on things that I learned, things that helped me improve symptoms, carnivore healing phases, symptoms, triggers, & supplements that were helpful! IG: https://www.instagram.com/p/CeeqJRiJLrv/?igshid=YmMyMTA2M2Y=

I assure you there is light at the end of the tunnel!!

Sending you all the love & hugs & know that I understand I’ve been there too!

Supplements you can find here with discount codes & coaching FAQS: https://linktr.ee/lil_bit_of_fit

#IBS #IBD #constipation #bloating #weightloss #weightlossjourney #lowfodmap #guthealing #lowcarbweightlos #workouttips #guthealth #loseweight #sugaraddiction #foodaddiction #autoimmunewarrior #lowfodmapdiet #fatlossplan #carnivorediet #carnivorewomen #ibsdiet #crohnsdiet #crohnsdisease #ulcerativecolitis #carnivorecoach #crohnswarrior #lchfdiet #crohnsandcolitis #crossfit #bodybuilding

June 1, 2022

Why digestion affects your fat loss and workouts, especially living with Crohn’s, IBS, and Colitis. Tips to help!

I’m fortunate enough to be med free loving with Crohn’s.
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I’m an advocate of being EDUCATED & FLEXIBLE, eating foods that are nourishing, suit YOUR lifestyle & needs.⁣

I’m a coach that helps you find your “happy.” I understand how living with gut issues, being overweight, or simply having a poor relationship with yourself paralyzes you.

I’m not a coach that’s gonna give you a specific meal plan, sell you sh*t that doesn’t work, or put on a façade that me or my life is perfect. Perfect doesn’t help anybody, remember that.

I’m gonna share my story & let you decide how to put your puzzle pieces together as your guide.

Specific Products did significantly help me. I don’t have a gallbladder either, fyi.⁣
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I created an entire supplement guide just for you! PDF LINK IN IG BIO!⁣ I’m happy to answer questions via comments or dm.

product and supplement guide — Tap for Guide

So fueling like an athlete with special digestive needs & why digestion matters.

Here are my top tips living with gut issues as a fitnessor just like you! Swipe!

⁣Why do I eat a meat based diet?⁣
— I’m sensitive to lectins, oxalates, high histamine, high fodmap foods & phytates. ⁣
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I wondered for years why I felt like poo after eating nut butters, high amounts of veggies, fruits, fiber, sweet potatoes, breads, & any nuts & seeds. Basically my body hates anything but coffee, gf alcohol, eggs, & meat.

Why I choose a diet based on animal foods

Majority of my calories are from the most nutrient-dense bioavailable foods

I LOVE & thrive off meat with no digestion issues.

Minimal fiber, meaning everything is easy to digest.⁣

Low to no sugar, or highly palatable processed carb based foods. These are my biggest triggers when it comes to binging or basically eating like an a$$hole

Natural fats & plenty of protein. I’m fuller longer, don’t have energy crashes.

My body is more recovered, less inflamed, I eat more food & stay leaner with no binging. My workouts feel great & I simply do what I love.⁣
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I modify my “carnivore” diet to my preferences. There is room for leniency, you are in charge of your adventure.
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I hope this helps you find your happy! Go crush it, Team!⁣

If you need 1:1 support, apply here!

#ibs #ibd #crohns #colitis #carnivorediet

May 26, 2022

How To Fix Your Bloat and Find Your Trigger Foods

Ever wasted your money on a food tolerance test to try to fix your gut issues?

Hi it me, too.

There are numerous food intolerance tests available like blood, breath, & hair tests.

I found in my experience it didn’t tell me what I already didn’t know, & many were inaccurate.

Quick tips in a shot glass with Coach K

What saved me was tracking food & journaling symptoms. Things that caused problems I was overlooking were things like lack of sleep, combinations of foods like dairy, fruit, & veggies, & eating too fast.

The only way to accurately diagnose a food intolerance is via elimination of that food, your symptoms dissipating, then coming back when you reintroduce.

A reason a meat-based diet is great for people with gut issues & autoimmune condition is it eliminates the majority of triggers & allows your body/gut to heal which helps you lose body fat & achieve a “toned” lean healthier physique.

I discuss how to heal your gut in my Meat & Macros macros guide which you can find the link in my IG bio along with Coaching FAQs.

Talk to someone quantified if you’re not sure what to do. I promise you there is light at the end of the tunnel!

MY TRIGGERS

Gluten⁣⁣, corn, fiber, grains
Artificial sweeteners, preservatives⁣⁣⁣, most seasonings, Low quality vegetable & seed oils
Nuts & seeds, popcorn, spicy food
High fiber raw veggies⁣, basically all plants
Gas producing veggies (broccoli, cauliflower, Brussels)⁣⁣⁣ lettuce
Gritty fruit, skins/seeds
High fodmaps, lectins, oxalates
Sugar alcohols, sugar free products
Pork, Turkey, & dairy in larger quantities
PMSF Bread
Meals too high in fat in one sitting
Chewy, fatty meat like steaks & roasts (which is why I choose ground & shredded meat, I digest them better)

All links: https://linktr.ee/lil_bit_of_fit

oxox Coach K

September 23, 2021

Thoughts on transformation, fat loss, health, & happiness on the carnivore diet

Confessions of another dirty bathroom photo…⁣
Dis me. I’m awkward af trying to get body photos. I dunno how to properly “pose.”😆 but I’m glad I do. They make me proud of how far I’ve come & what my body & mind are capable.⁣
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Just a friendly reminder you can do whatever shade of the Carnivore Diet you want (or any other diet for that matter). I feel I’m speaking for the majority of us meat-based folk who love this lifestyle because it works for us. I’m 2 years in.⁣
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We really don’t care what you eat or what your body looks like as long as you’re happy & healthy. It’s really none of our business what you eat every day, what workouts you do, what your body looks like, if you show your body & journey or not.⁣
We just love happy people.⁣
Be nice to each other.⁣
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I feel I needed to reiterate that again.⁣
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I know some people say we all have the same 24 hours in a day, & literally we do, yet realistically we don’t. ⁣
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I preach being a DOer. Yes, you either DO or you DON’T. But be nice to those who have children or special circumstances which make going to the gym or a certain fitness goals challenging. ⁣
I’m not giving excuses for “lazy” people but just asking you to be nice. Perfection is never needed, but do remember EFFORT matters no matter what your circumstance & you can still be a person that keeps COMMITMENTS to yourself in whatever way YOU need.⁣
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As for shades of “carnivore”…some of us eat a little bit of carbs. Some don’t. Some eat organs, some don’t. Some just eat beef, some don’t. Doesn’t matter.⁣
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I for one can do a little bit of plain rice cakes/white rice as far as starchy carbs. I keep these around my workouts if I’m going to incorporate some. I do that because that’s when my body metabolizes & utilizes them the most efficiently for performance & recovery. I don’t eat them often or every day, I simply eat them when my body is telling me I need them.⁣
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I also incorporate leaner, lower fat days with higher fat days. This too varies & I also listen to my body & eat accordingly. I’m happy in maintenance. I notice after 2-3 days of eating lower fat, I crave more fat. Because I most likely need more calories, especially after hard training days. My fat macros vary. Protein is around 160-200g most days. I also am very active, CrossFit, & lift weights. So what I do may not work for you. I posted a guide for optimizing eating for workouts yesterday, save tag & share that post. Great resource!⁣
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This style of eating works very well for me, my needs, & my body is responding well. I’m leaner than I ever have been before, eating 1800-2000+ calories on avg & ~2-2.5lbs of meat/day. Lean days I prefer ground chicken, shrimp, & 90% ground sirloin. High fat days I enjoy 80-85% ground beef & lamb, eggs, & ribeyes.⁣
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My crispy airfryer #meatbars are LIFE & I eat them every day because I love them. And I’m so happy y’all are loving them too! Tag away!⁣
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I also haven’t had a Crohn’s flare or binge since I went meat based 2 years ago — the best part! ⁣
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Yes, people look at me like I’m crazy when I tell them I really just eat meat AND I prefer “CrossFit.” People told me I couldn’t do it. My bloodwork, mental clarity, energy level, & physique say otherwise. 😉⁣
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Listen to you body’s. I am happy to share my experiences & I fully admit I made a lot of mistakes on the way, I didn’t always feel well, I initially gained 15lbs & I wanted to stop numerous times along my journey.⁣
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Any diet that serves you best mentally & physically & is high in bioavailable nutrients will always be better than one that lacks the essentials your body needs to function properly.⁣
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Love y’all ⁣
Peace love & meat 🥩 ⁣

oxox Coach K @lil_bit_of_fit 🙂