Fat loss tips – Page 5 – lil bit of fit

December 16, 2022

How to Build Muscle and Lose Fat to Reveal Your Best Body in 2023

Since I’ve been on my gut healing & weight loss journey I have thought a lot about addiction. It’s really hard to admit you have a food addiction because everybody needs to eat in order to live.

There were several things that made me realize that I was addicted to food & THAT was the biggest culprit which exacerbated my Crohn’s issues & inability to get healthier & lose weight.

Maybe you can relate to these too…

Going past a McDonalds & instantly wanting to devour a large fry & 20 piece nugget whether I was hungry or not (And I did smash the ENTIRE meal!)

“Having” to have something sweet after dinner & eat in front of the tv.

Seeing other people eating, especially food I restricted or labeled as “bad,” longing to do so regardless if I had just eaten.

Hiding food & eating when your friends & family don’t know you are. I’d binge then throw it all up.

And just plain feeling out of control!

I’m sure you understand the feeling of waking up in the morning & saying you’re “going to do better today” & then you fail miserably like you did the day before.

Maybe you’re like I was. You’d go to bed at night & say that “tomorrow will be another day & you’ll start working out & eating right.” Then you don’t.

I remember saying one time if food were liquor, I would be drunk every day.

It’s taken over 2 decades to build the body you see today, I’ve been every shape & size! If I can do it, so can you!

Life lessons I learned along the way to hopefully help you transform too: How to Build Muscle and Lose Fat to Reveal Your Best Body in 2023!

oxox Coach K

December 14, 2022

How I managed my energy to create a happier, healthier life by doing these 8 things brilliantly

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.⁣
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Let’s not forget the havoc it plays on our adrenals, inflammation, hormones, digestion, etc. 😔 ⁣
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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.⁣
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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.⁣
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We know everything.⁣
We all know that we need to watch less TV, eat less junk food, move more, & read more books.⁣
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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?⁣
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Most often because of lack of energy, purpose, fulfillment, time management, & discipline 🤷‍♀️ ⁣
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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!⁣
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Gimme an🦾 if you’re ready to make this your best life yet!⁣
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oxox Coach K⁣

December 12, 2022

Healthier & Younger After 40: Secrets To A Sexy Life

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
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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.

My “regular” daily life?

Workout. Work. Write. Create. Read. Learn, Sleep. Repeat.

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.

Swipe, save, & share: Healthier & Younger After 40: Secrets To A Sexy Life.

oxox Coach K

bio carnivore lilbitoffit katie kelly indiana fishers — 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

http://www.instagram.com/lil_bit_of_fit

December 11, 2022

“I’ll start my diet Monday” Why it’s not working & tips to help

A sobering & reflective conversation…⁣
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Emotion is energy in motion. Dieting is an emotional problem, it’s more about behavior than food.⁣
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Nothing happens if nothing moves. So I ask you, “Where is your emotion driving you?”⁣
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Hard truths & guidelines to help you push the restart button for the last time. 🔖⁣
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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?⁣
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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.” ⁣
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Biggies: ⁣
“I can’t cut back on workouts.” (even though they’re stressing my body out even more which is actually hindering progress)⁣
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“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)⁣
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“I can’t give up sweets & snacking at night.” (even though they’re causing inflammation, gut problems, high glucose, fat gain, & more cravings)⁣
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“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)⁣
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Sound familiar?⁣
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I share these things because I love y’all and I’ve made all the same mistakes as you! ⁣
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It’s Sunday night, let’s freaking rock this week! Here are some tips to help, take what you need!⁣
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Oxox Coach “your biggest cheerleader” K 📣⁣
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December 10, 2022

21 Cheat Codes I Wished I Knew At 21

There’s someone right now living & loving their life with less than you.⁣
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They are living & loving their life the same weight, body size, body fat, relationship status, health condition, job, financial status & more, as you.⁣
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External factors aren’t what make you unhappy, you do. It’s the perception of life & the thoughts in your head. You aren’t your thoughts but you do choose to listen to them.⁣
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No more, “I’ll be happy when…”⁣
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Cheat codes I wished I had learned earlier.⁣
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Which one do you resonate most with?⁣
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Happy Saturday family! I love you!⁣
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Oxox Coach K⁣
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December 6, 2022

Brutally Honest Answers to your fat loss & muscle building questions

I remember walking into the gym thinking everyone was judging me. ⁣⁣
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👉🏻 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?⁣⁣
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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.⁣⁣
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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.⁣⁣
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✅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. ⁣⁣
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✅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. ⁣⁣
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✅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. ⁣⁣
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If you don’t know where to start, I will help find the right fit for you no matter what skill level 🤗 Swipe for your questions answered to help you on your journey!⁣⁣
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Crush it fam!⁣⁣
Oxox Coach K⁣

December 4, 2022

I Stopped Counting Reps & Started Counting These & Gained Real Strength At 40

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 😝😂📛

girl squatting barbell crossfit — Video on IG of my workout & thoughts today #sundaychurch #mysanctuary

Hope these tips help you! SWIPE, save, & share freely!

oxox Coach K

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

November 21, 2022

7 Fat loss & fitness misconceptions keeping you stuck

Misconceptions & confusion that are most likely holding you back.

Like these: “I am not losing weight on the scale but am losing inches. Is this working?“ & “Muscle weighs more than fat”

Which isn’t actually true.

A lb of muscle weighs the same as a lb of fat. Just like a lb of chicken breasts weighs the same as a lb of ribeye…YES, one is fattier than the other, but a lb is a lb.

The more accurate way of saying this & probably what most people mean when they say this is “Muscle is more dense than fat.”

When you’re losing inches but not weight, this means that your body is going through what’s called recomposition or you’re losing body fat, which takes up a significant amount of space, & you’re left with a greater proportion of muscle, which takes up less space (i.e., more density)

This is actually a great sign due to the positive changes your metabolism & overall health are undergoing as you continue to build muscle

Muscle is the organ of longevity & metabolically taxing. This means that the more muscle you have on your body, the leaner you will be. The less muscle you have, the less efficient your body is at using the calories you consume on a daily basis & the greater decline you will have in your overall health.

The scale can be a useful tool to show long-term trends but it doesn’t give you the entire picture. Additionally, fluctuations in your scale weight can happen for SO many different reasons that have absolutely NOTHING to do with body fat gain or loss.

With that, here are 7 fat loss and fitness misconceptions that are most likely keeping you!

7 Fat loss & fitness misconceptions keeping you stuck
7 Fat loss & fitness misconceptions keeping you stuck

Hope these deets help!

Oxoxo Coach K

Coaching, guides, discount codes & products to help you here!

November 16, 2022

7 Habits of Naturally Optimistic & FIT People

“Are you ALWAYS this positive?” – I’m asked this question on the reg.
“Absolutely, I’m a relentless optimist.” I reply.

Had a guy one time say he thought I was actually being fake via text until he met me in person because he had never met a woman so consistently happy & genuinely positive.

Which is sad & realistically true more times than not.

I haven’t always been this way however. It’s been a skill that I’ve had to sharpen just like fitness & personal development.

I’ve found having an innate sense of optimism has been helpful in every facet of my life from fitness, relationships, & professionally. It’s helped me deal practically with challenges & enjoy life more, no matter what’s going on.

Most of all, it fuels faith, inner peace, mental fortitude, & self love which all remain the antidotes to fear, despair, ego, & sickness.

Optimism is a mindset — a way of seeing things, a different perspective about life & the world. It’s based on the belief that the outcomes of the things we do & experiences we have will generally be positive.

Life’s challenges & “failures or mistakes” are simply seen as lessons & experiences to help us grow & become better.

Studies indicate that having a more optimistic mindset can reduce stress & promote mental & physical health benefits. That’s true — as long as difficult feelings are not stifled or masked with alcohol, substances, excess spending, sleeping around, food & the like.

It’s possible to learn habits that can shift even a stubborn mindset. And even a small change, turned into a habit, can radically improve your life.

Here’s how I’ve been able to transform my mindset & body & wake up to a life I’m extremely grateful for!