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!
It was like getting glasses & actually seeing for the first time. Those “blobs” – they were trees. They were flowers & so much more. Most people spend the first half of their lives collecting and the second half choosing what to keep.
“So now that you’re 40, which lessons do you plan to carry with you?” A friend asked me this question on my 40th birthday. At the time, I didn’t have a great answer. Actually I think my eyes glazed over a lil bit from the enormous amount of information running through my brain. Looking back, I realized the reason I write to y’all is so you can learn from not only what I have learned, but from my mistakes & experiences so that you can be a better human faster than I was. THAT is being a good leader. It’s not about acting like you know everything or being “sugar & spice & everything nice.” “Nice,” in my opinion, is telling the truth & that doesn’t always make you the most popular, but it does make you someone who stands for something larger than themselves & accountable. I started my fitness, nutrition coaching, & social media journey 15+ years ago. During that time, I’ve written & shared thousands of blogs, posts, & videos, most rooted in life lessons learned & weeding out what matters from what doesn’t & what’s gonna help the most people out there. Here are more lessons the world — and the amazing people (like you) I’m lucky to have along with me for the ride — have taught me that I plan to carry with me as long as the Universe will have me here. It doesn’t matter what you do as long as you’re in motion. The less time you spend thinking and the more time you spend doing, the closer you’ll get to the life you want. Try some of these on for size and just run with’em. Report back to me when your life is awesome. I’m grateful for each & every one of you that read, share, & unpack your bags of life right beside me. oxox Coach K
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
I felt pretty #boilerup In transparency this photo was taken @officialsuntancity Yes I occasionally tan, it makes me happy. Not asking for your opinion here😉🤷♀️ I don’t claim to be a business coach or Instagram expert, but I have been an active member on this space for over 10 yrs. Had a flood of DM‘s centered around the topic of how to increase influence, exposure, & success via social media. Never in a million years did I think my digital platform (& life) would grow to where it is today. I’m flattered this many people actually give a sh*t as to what I have to share. Grateful to have y’all as part of my digital family! Y’all know I’m a responder by nature when it comes to communication. I like to provide what you want, so here are a few lessons I’ve learned along my journey in this digital world I feel you can also apply to life in various facets. Take what you need❤️ Above all➡️consistency & realness are🔑 You don’t need perfect photos or a professional photographer. Be creative. They make incredible phone cameras. Show up authentically! I love photo shoots personally, they give me such a sense of love & appreciation for myself as well as other people’s creative gifts, but they’re not necessary for credibility or worth nor do you need to do this to prove yourself. You don’t owe anyone anything. People wanna see the real you. And if you ask yourself, “What would people say if they met me in ‘real life’ vs social media?” & it isn’t a response of, “She/He is exactly how they are on social media!” — you have an issue & inner work to do. Like assessing: your integrity, values, who’s the human you wish to be, what message are you spreading & why, is it from ego, what is your purpose, do you have past trauma to nurture & heal? ⬆️ the BIGGIE. Swipe for other quick tips jotted down on IG Know that I love & appreciate all of you! I want you to be confident in believing your story matters, your voice matters, & the opinions of others don’t matter. What matters is you lead with love, purpose, & it sets your soul on fire❤️🔥
The question I want you to ask yourself today is what lights you up?
Why you ask?
Because what’s embedded in your responses lies your answers.
I’ll share some of mine & stories you might relate to as well…
➡️I love money.
I didn’t always have a good relationship with money nor believed I was worthy of it. In fact I had a scarcity mindset the majority of my life. In the past few years I’ve learned I need to nurture my relationship with money just like any other.
Money gives me time, freedom, the ability to give back & invest in others. It gives me the ability to give myself things that light me up which in turn give me the energy & happiness to serve at my best.
I changed my story from the thoughts of “I’m greedy & money is bad.” to “I am worthy, smart, & compassionate because I know without money I’m not able to serve others or myself at my fullest capacity.”
➡️I love my health.
I know without my health I also cannot function at my highest capacity physically, mentally emotionally, intellectually, or financially.
This is why I work out 5d/week & eat food that nourishes my body to help me perform at my best. This also means taking time to rest. If you want to be a top-notch athlete you need to live & think like one.
➡️I love my relationships.
Without community connection in some way shape or form we lose our sense of purpose. Be mindful of the company you keep, make sure to surround yourself & consume an upleveling environment.
We were put here to learn, connect, live with Joy, & follow what lights us up.
The truth is we often forget by doing what light us up that is the fastest way to bring the abundance flow back to you.
It’s never too late to rewrite your story & I’ll remind you that there’s nothing enlightening about resisting pleasure, money, your health, etc & turning down the beauty in your heart.
“Don’t ask what the world needs, ask what makes you come alive & go do that, because what the world needs is people who have come alive.” -Howard Thurman
I invested $224 on a @scentsy order from a coworker just starting her side hustle last week.
She’s SO excited & eager.
I can see the sparkle ✨ of hustle in her eyes. My fellow entrepreneurs, you know what I’m talkin about: those dreamy, first time virgin optimism I’m gonna hustle&grind till I bleed, feels.
You also know what it feels like to think you’re a failure, not good enough, & an ‘imposter.’
So I wanted to do something nice for her like others had done for me in the past — build her confidence.
She said, “I took a chance, I dunno if I can do it.” 🤷♀️
I sat down.
I explained the power of her thoughts & vibration. She had to believe she was worthy & successful for the Universe to bring the right people & opportunities.
It takes aligned thoughts, feelings, & ACTION — not from a place of desperation or lack but of ease & abundance.
Did I need said $224 worth of the scent ‘Mystery Man’ in my life?
Maybe, maybe not 😂
Girls you know what I’m talkin about — God love the scent of a nice smelling man.
Am I right?!
Like not the ‘walking by Abercrombie & Hollister, overpowering, tryin too hard’ scent but the ‘confident, walking on the line of arrogance, sharp dressed man’ scent 🤤 Think Mr. Big. All my ‘Sex & the City’ 🌃 📺 👠 fans.
Someone stole my Fitbit watch last week as well. My fault, left it in the sauna bathroom when I changed. You would think most people would turn an item like that in.
They notified me no one turned it in. I replied, “That’s OK! I suppose someone needed my watch more than I did.” They were surprised with my response.
You see I’m grateful someone got pleasure out of me leaving my watch, & I’m grateful I have the finances to purchase another one, which is supporting someone else’s job too.
Look for the 💫 gold linings y’all & do something nice for someone. Your life will be so much sweeter.
And now…I can walk in my apartment to the delectable aroma of my Mystery Man ❤️🤗
