Tag: growth mindset

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11 Habits That Helped Me Lose 60 Pounds And Will Help You Achieve Happiness and Fulfillment

Might be one of the most impactful things you read this year.

Self reflection and confession time.

You may relate to this if you’ve been frustrated with food, your body, & let’s be honest here, — adulting so hard.

Thank you for reading vulnerable pages of my storybook❤️

Swipe thru some chapters. Read more about my weight loss journey here.

The root of the word ‘Inspire’ is ‘in spirit.’ I reflect on my own journey—from thinking money and material things would bring happiness to realizing that true joy comes from using your gifts to serve others.

Be Unique. The opposite of bravery is to conform.

Be a Leader. A “true leader knows when to follow” means that a good leader understands the importance of not always being in charge, but also recognizing when to listen to and learn from others on their team, leveraging their expertise in specific situations instead of insisting on making every decision themselves.

Be Love. The more you truly love the more you get back.

Be Truth. Honor your truth more often.

Be Kind. One of the rarest things in the world right now. It changes lives. It is free.

Be Beautiful. Celebrate your beauty. Humble confidence, flexibility, adaptability, positivity, reliability, and being someone who strives to always be useful are some of the sexiest and most beautiful things a person can be.

Be Movement. Movement is health. Emotions are physical too. Movement is medicine and life. Stagnation builds resistance.

Be Growing. You’re either growing or dying. You choose.

Be Playful. Approach life as play! It’s a constant evolvement of experimentation and experiences. That’s it.

Be Forgiving. It will set you free. It’s either medicine or poison. It’s the poison that poisons you.

Be Courageous. The most courageous people experience the greatest emotions, and therefore, the greatest life experience. Courage is taking action in the presence of fear.

A current reflection…

As I sit here listening to this podcast and reflecting about my recent experiences with food and my body… (tip: journal your thoughts and realizations. They are pages, secrets, and solutions to your best life.)

💭🤔Katie: Why I can eat carbs and still stay lean & not gain fat per se (maybe a little water weight gain, brain fog, & inflammation from eating shit I know I shouldn’t for a few days…Like cookies lately 😆 🍪 freaking love cookies. Confession.)

💭💡🎙️🧠💪🏼While listening to podcast episode: It’s because I’m metabolically flexible. I gave myself time to heal via strict carnivore for years. I healed my relationship with myself. It’s because I walk after I eat. If I do consume carbohydrates or a larger amount of calories, no matter what food I’m consuming, my body uses them efficiently now. My cells are happy. My hormones are happy. Because I sleep, eat, get sun, & love the shit out of myself 99% of the time. My daily routine supports this. 

✅I have realized my body absorbs and utilizes carbohydrates more efficiently and shuttles them into my muscles and as repair versus fat storage more now at 42 than it ever did in my 20s and 30s. This is the power of simple movement and functional fitness. My entire day is my workout. My job is active and challenging af moving patients all day as a radiologic technologist. My workouts are play vs punishment now. Or something I “have to do” to stay lean.

✅I never realized how powerful fidgeting and being an active person was on maintaining a healthy body fat level and weight. I thought my workouts were the only things that mattered, which they do and have helped me build the body that I have today, but the most impactful factor was the food I put in my mouth, my

Mindset & inner narrative, and how active I was throughout the day.

🚶‍♀️🏃🏼‍♀️🏋🏼‍♀️Get up and move throughout the day! Workout snacks and wonder walks are everything! I am rarely sedentary. I am always up moving and doing things. 

📈I find I do feel better cycling carbohydrates or days of larger amounts of calories about every three days. This is just a Recent observation. I will admit I feel better following strictly an animal-based diet. The carbs that I feel best consuming are plain rice cakes, plain white rice, and gluten-free, Whole, natural food options. Confession: I am able to consume sugary treats every once in a while, but I do realize these affect me like drugs, it’s hard to stop, and I always want more. But rarely do I ever gain weight anymore from eating these, which does bring me a sense of safety and comfort, but I do realize how out of control And high my blood sugar gets after consuming them. 

🥩🍚So considering my recent experimentation and observations, I stick to meat, eggs, healthy animal fats, and occasional dairy 99% of the time. I INTUITIVELY sprinkle in occasional refeeds of higher calorie &/or carbs via low fiber, gluten free, rice based options.

🏆As long as I get in ample movement, lift more and utilize my muscles shuttling those nutrients and calories efficiently, + get adequate sleep 👉 I function like a mf champ. 

❤️I love the way my body looks and feels. I’m proud of myself for learning to separate emotions from science and what my body is doing. I take everything as data and I don’t take it personally. 

👩🏼‍🏫I learned macros, tracked food, coached hundreds of athletes and people, tracked my steps, wore a continuous glucose monitor, experimented with all different kinds of fitness and was a competitive athlete, and have done everything in between including  tracking ketones and blood sugar. I fucked up and continue to mess up more times than I can probably recall. It’s all ok! So are you! 🫶

👏 I no longer need to track these things for validation because they’ve become part of who I am. I don’t “have to” because I know exactly what my body is doing.

‼️I recently quit wearing my fit tracker and tracking anything because I realized all of these things were taking energy away from myself and my day that I could be focusing on purpose and service and wealth building and other things that mean more to me. I don’t need these things to be my healthiest anymore because I’ve done the due diligence to learn all of them. So a reminder, you don’t have to do this shit forever, but learn it so that you don’t need them anymore!

❤️‍🩹If I eat too many carbs one day and I feel like shit, I own that, I give myself grace, and take actions appropriately the next day to feel my best.

🥳Don’t be afraid to experiment. Don’t be afraid to mess up. That’s how we learn. That’s how we learn about our bodies and what we need to do to look and feel our best. You don’t have to fear carbs or any food for that matter. View them a tool and a learning experience. 

🙌You will never know if you don’t try new things. I used to fear carbs, getting fat, basically I feared eating altogether. I would throw up my food to “undo” what I had done. I abused my food. I abused exercise. I abused myself. 

💊🙏Forgiveness, gratitude, and love are the true medicines. Be a leader and a forever student. Learn, grow, evolve. Once you know better, do your best and DO BETTER. That doesn’t mean perfect. We’re never perfect. We fuck up all the time. That’s just how it is. Your character is revealed by how you respond next.

**Steps off soap 🧼 box 📦.

***Pats myself on back. 👋 😆😎🤗😉🙃

Oxox Coach K

A letter to myself and hopefully inspiration for you.

Katie Kelly is a nutritionist, writer, travel registered radiologic technologist, Indiana farmer’s daughter, Crohn’s warrior, experience collector, and athlete of life. Former hot mess down 60lbs + financially free with nothin’ but an airfryer & a prayer. Location: Aging gracefully somewhere between scrubs & steak.

On social, she’s better known as Coach K, but most of all wants you to know she’s struggled just like you. More importantly, she wants you to believe in yourself, your health, your voice, & your ability to live your best life!

Looking for more from Katie? Join her newsletter here❤️

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Minimalism and Weight Loss: The Connection Between Clutter and Weight Gain

I find the topic of minimalism absolutely fascinating, mainly because I always feel like I’m on a quest to remove clutter to live a wealthier, more free & peaceful life.

I will tell you, I was born a maximalist. My immersion into the world of minimalism did not come easy or natural. It was a skill I had to learn.

So if the thought of living with less gives you anxiety, y’all, I feel you. Like how can I live without a dozen cute coffee mugs, 20 pairs of leggings & 30 pairs of shoes?! 😱

The connection between clutter & weight gain

Clutter is defined as “a collection of things lying about in an untidy mass.” But lately, with all the talk on minimalism & doing away with excess stuff, we’ve come to realize that clutter is more than just the physical & tangible things.

There is a deep connection between our stuff & our weight. The more clutter & crap we hoard can be directly correlated to the quality of health we enjoy.

The connection between clutter & weight gain is that body fat & clutter both act as protective layers to help people to feel less emotionally vulnerable. However, the stagnant energy that accumulates around both causes a feeling of stuckness that can be very frustrating & restrictive.

Many of my clients have told me over the years how much easier it is to focus on dieting their home instead of dieting their body. And the great thing is that when they start looking after their environment more, they naturally feel more inclined to look after themselves better too. As one woman put it, “After you have cleared the junk out of your home, it doesn’t feel quite right to keep putting junk food in your body.”

A recent study has found that “stressful & chaotic food environments” influence people to reach for high-calorie snacks. In effort to determine the impact of mindset & environment on eating, researchers from Cornell University invited around 100 women to write about a time they felt out of control, neutral, or organized, then eat snacks in kitchens that were either cluttered or orderly. They discovered that participants who were in a more chaotic mindset in the messy kitchen consumed more cookies than those in the tidy space.

My personal experience on declutterring

I noticed as I started decluttering, not only did I feel more peace & clarity, I also felt lighter — physically, energetically, & emotionally. My finances got better. I felt I could truly focus on what was most important & fulfilling to me in life (most being affordable & free).

I used to be Velcro to clutter. I loved to shop, I loved to fill my life with things & a busy schedule & a go, go, go mentality. And then after a while, it kind of just hit me.

As I started traveling more & more as a travel radiologic technologist, I’d get anxiety with each move because of all the sh*t I had. I had to move it all. Every. Time. It took time & energy.

Do I really need all this? Does it really make me happier? Hotter? Healthier? More worthy? More successful? More loved?

From a young age, I would have something called FOMO, fear of missing out. If I wasn’t invited to something, or if I didn’t have the biggest piece of cake & my brothers had bigger pieces than I had that FOMO.

And probably in my late 30s, I realized that more was not always more, & that I could actually have more meaning & more beauty in life if I could focus on finding the more in the less. I mastered this way of living into my 40s.

And so clutter, most of us think of it as tangible. It is all the things. AND it’s not just all the tangible things.

We carry a lot of mental & emotional clutter as well. And the mental clutter, those are really inauthentic thoughts that we & life should be different. And when we have those thoughts, we experience resistance or we experience such heaviness that that’s another form of clutter.

And so clutter to me is anything that gets between you & showing up the way you really want to or you & the best version of your life, you & the life you want to live.

As human beings, we get really distracted. And we are drawn to the idea of complication. The more complicated, the better. (WRONG.)

Minimalism is about removing all of the clutter so that you can focus on the things that matter most, getting rid of those distractions so that you can hone in on the most beautiful & powerful aspects of your life.

It will take some intentionality. It will really take sitting down & being honest with yourself. 

Sometimes that could be relationships. I would imagine you know different circles that you might be floating around in that may not be the healthiest or the most supportive or the most positive.

So sometimes it’s removing people & relationships from your life. It can be removing an ideal of “relationships” you’ve had yourself boxed into.

I had this discussion with my bestie today on this very topic. As a happy, successful, self-loving, confident, self-partnered woman, I don’t feel the white picket fence “traditional relationship” works for me anymore.

I enjoy being in my own company & energy so much, the thought of cohabitating full time with another almost makes me cringe. I’ll admit it.

I love relationships & deep connection & companionship, but I don’t feel seeking “A relationship” or “The relationship” or “The One” applies to my needs today like it did for my fairytale loving 20 & 30 something self.

I’m open & excited for relationships & connection divinely meant for me. But now, I know I attract these people & opportunities.

I have so much peace & space in my life for amazing projects, creativity, collaboration, adventures, experiences, jobs, & new skills not constantly SEEKING a relationship.

Do you realize we can get most of the feelings we desire of being heard, seen, understood, fulfilled & loved from anyone?! Friends, partners, coworkers, strangers, clients, family, as well as yourself. These feelings don’t always have to come from someone you’re romantically involved.

The weight & food connection…

When I was in middle school I had a teacher tell me I was “too big to be a cheerleader.” That I needed to lose weight & do something else. Harsh af, but she was actually was right. I was overweight at 160 on a 5ft frame.

You can read about my carnivore weight loss story here in this blog.

A magical question, just two words.

What if?

What if I address my diet? What if I do things differently?

And of course I had the thought, I don’t eat that bad. And I thought, what if I could eat better? So no judgment.

What if I could eat smarter? What if I could be better to my hormones? What if I could love myself more? What if I could eat & move more lovingly & intentionally?

And so I changed my lifestyle.

I have Crohn’s disease. After a couple weeks of changing my diet to a more carnivore based approach all of my autoimmune conditions & gut flares had subsided.

And I thought, gosh, if I can feel this good, how good could it get? I’m gonna keep going with this food, this new food approach. I’m gonna focus on health & heal.

I realized a lot of the foods that I was eating, like rice & gluten & breads & high fiber stuff — those foods were just cluttering up my body & cluttering up my potential.

As a functional nutritionist & weight loss coach, I’ve heard many clients say, “Oh I cheated. One cheat day turned into a cheat weekend.”

And I remind them that word comes with so much baggage — mental baggage & emotional baggage.

So instead, we like to use the term experimented. That’s what we’re doing, really. We experimented, got some more data on how we felt after eating or making certain choices, & that helps us sometimes see the blessing in a setback.

It creates more lightness, because prior to that experience, you might not have known. And now, you know.

Just like dating 😂

Food clutter

Instead of saying “Eat this way” or “that way” I prefer to help somebody become the expert of their own body & the symptoms that they’re feeling. This includes what foods fill them with energy & what foods fill them with shame & frustration.

Because it’s those foods that are yummy in the moment, but then fill us with the heavy negative feelings & physical symptoms to release. Those are the clutter.

We focus on 3 different areas: clutter in the mind, clutter in the body, & then clutter in the home. 

When we’re stuck in our thoughts or we’re stuck in our feelings, or we’re literally physically stuck in a lot of clutter, it does prevent us from really taking the next steps needed to go in the direction that we really want and desire to go in.

FOMO to JOMO

Something beautiful happened…

My FOMO over just a matter of months slipped to something called JOMO — the joy of missing out.

So for me, that joy was, oh, I like the way my body feels. I like the way my clean space feels. I like having mental real estate to think about what I want to think about that’s meaningful. 

I like waking up with energy. I like that I don’t have to take medication to control gut flares. I like the feeling of not being bloated and inflamed.

And so do I miss eating cake & sugar & French fries & bagels full of gluten? No, I don’t. Because I like the JOMO on the negative side effects better.

So let’s all join the no clutter club!

Its not about not enjoying life or luxuries, its about investing in what means the most to you. It’s all about releasing the clutter: the mental, the emotional, the physical clutter in life so that we can show up light & happy & healthy!

As Marie Kondo would ask, “Does this bring you joy?”

If it makes you feel light, then it’s right. 😉 

Oxox Coach K

Like blogs like these? Come adventure & get FIT with me!

Katie Kelly is a nutritionist, writer, travel registered radiologic technologist, Indiana farmer’s daughter, Crohn’s warrior, experience collector, and athlete of life. Former hot mess down 60lbs + financially free with nothin’ but an airfryer & a prayer. Location: Aging gracefully somewhere between scrubs & steak.

On social, she’s better known as Coach K, but most of all wants you to know she’s struggled just like you. More importantly, she wants you to believe in yourself, your health, your voice, & your ability to live your best life!

Looking for more from Katie? Join her newsletter here❤️

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Brutal Truth About Life That Will Make You Rethink Everything 

A few painful things I learned while self healing: If you’re angry or regretful you’re hoarding & livin’ in the past. If you’re worrying, you’re livin’ in the future. If you can look back & smile, look forward & smile, & you’re content…well, that’s when you know you’re livin’ graciously in the present.

And that’s when life all started to make sense.

⁣That truth is what I hold onto every day. It doesn’t mean things are always easy, in fact, I’ve had really frickin hard times on some of these travel Xray assignments, but…

I always learn new things

I always discover I’m tougher & more able

I acknowledge & savor growth is never comfortable.⁣ It’s what has made me perfectly imperfect & wise.

⁣How you handle discomfort says it all & I choose to handle them with grace like a boss😉⁣👑

⁣

A trip down memory lane from 1 year ago, Photo dump of a weekend on my travels in #omahanebraska I LOVE it there! Hoping to go back soon! My heart & soul are were happy there. Some places make an imprint on your life & never leave.

I made great friends 👭👬

I joined a new gym @otfpapio⁣ MISS YOU ALL!🍑🧡👟

I learned new skills working at a medical practice🏥⚕️🩺

I road tripped to my 1st horse auction⁣🐴

I discovered cool gyms & cocktail bars & coffee places🦾🥃☕️ @proof192_omaha @proof_omaha was my FAV!

Smashed all the meats⁣🥩

Had fun with my hair!💇‍♀️

Open up to opportunities & people that make life more fun. It’s that simple. There’s no right time or specific version of yourself needed when you’re setting goals, living in alignment, embracing your purpose & loving yourself.

⁣

Ask yourself what you’re livin’ for & who you’re livin’ for, & if neither of those answers are YOU,  even if you think you’re weird as hell, you’re livin’ the wrong life.⁣

⁣

And if I can offer you anything today, one of the hardest lessons I’ve learned is that it’s MY JOB to create a joyful reality & I choose to treat others better than they’ve treated me.⁣

⁣

So let everyday be YOURS. OWN IT & don’t apologize for who you are🫶⁣ Home is wherever you are.

⁣

Oxox⁣

Coach K

Like blogs like these? Come adventure & get FIT with me!

🥰All the links you’ll love

🤳🏻IG

📕 Gut Healing + 60 lb Weight Loss Blog

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The major break up that shook my world.

The breakup…was with the World.

Hey there, I’m Katie. Indiana farmer’s daughter, former hot mess, overweight, shopping addict turned minimalist mindset & carnivore guru. In 5 years, I went from totally broke, to a 60lbs healthier, financially-free minimalist. I joke & say I did most of this with nothing more than an air fryer, ground beef, & a prayer.

kati4e kelly lilbitoffit red dress carnivore
weight loss before and after carnivore lilbitoffit katie kelly

I currently am a nutritionist & travel radiologic technologist RT(R) with 20 years experience in the healthcare & nutrition industry. I got rid of my apartment, ditched my storage unit, & now, basically everything I own fits in the back of my 2019 Ford EcoSport (named Ruby btw). We travel all over the US somewhere between scrubs, boots, & steak.

Looking back, there is one thing I wish I had had. A friend to share the journey with me, who actually understood what I was going through. This is my hope for everything I share here & social. It’s is for you.

To be a place where you can shake off the shame of imperfection, the need to people please, & where we can both show up as our authentic selves, even if we’re still in yesterday’s sweatpants.

Think of this as a standing coffee date with an old friend whose only job is to hear you out, hype you up, remind you that you are already enough, & doesn’t mind if you spike your coffee. 😉 🥃

As always, let’s keep this simple.

Let’s keep this real.

Let’s choose our own adventures!

Life is hard enough. Welcome to my storybook & a farmer’s daughter’s guide to life.

I used to be gorger & hoarder of things. Material things.

Emotional things. 

Relational things.

Food things.

Minimalism, or peacefully living with less is not something that came easy for me.

Back in my 20s & 30s I racked up those credit cards so high I was drowning in 50k+ of debt. It imprisoned me. I fully admit I was owned & controlled by my addiction to things.

My car was even repossessed at one point. I remember sinking to floor, tears streaming down my face, in disbelief & shame that I had allowed myself to get that low.

I bought things to make myself “feel better.” To numb empty feelings of aloneness in my relationship, disappointment with myself, & the void of fulfillment & purpose in my life.

I realize what’s clutter for you may not be clutter for me, & vice versa. Minimalism to me is the willingness to sit with the following question:

How might my life be more with less?

We encounter a lot of temptations in the form of things to be possessed, things to be pursued, things with which to be preoccupied.

And these become little traps for us that lead to a life of defeat, a life of discouragement, a life of distraction & so on. And so, I see minimalism as the willingness to let go of anything that gets in the way of us living our most free, authentic life.

I asked myself one morning: What is my life about? What am I about? What do I fully support & love? What is my why? Why am I here? What is the impact that I am to have? What gives me anxiety & heaviness that I can prevent or improve that will GIVE me freedom & energy?

And “clutter” became anything that got in the way of the answers to those questions.

I read & reread the book by Robin Sharma, The Wealth Money Can’t Buy. Incredible. Life changing. 

And so when I think about wealth, I don’t think of it so much in terms of what I have, but what I do with what I have. That to me is having a more spiritual understanding of what wealth is.

For example, you could say if I were to give you a Tesla right now, that would make you wealthy.

What would truly make you wealthy is your use of that Tesla to serve other people, to solve problems, & to create value for yourself & others. That’s what wealth is. It’s defined by what we do.

And so, I like to think of minimalism as not scarcity or being better than someone else because I they’ve on less, but abundance healthfully expressed.

Minimalism doesn’t mean not wanting things or buying things we love but investing in things that make us vibrate & embody our highest selves.

For me, if it isn’t a necessity, or doesn’t bring me extreme joy, or make me money in some way — I don’t buy it or I return it. If it’s something I can’t sell, I donate to charity.

I see hoarding now as hoarding energy & holding me back. I live with an open hand, open mind, & open heart. Which means letting things & people go when it’s their time.

A minimalist lifestyle has been more than just decluttering for me. In fact, it went hand-in-hand with my spiritual awakening.

Have you ever considered the freedom you could find with breaking up with the world? Letting go of what everyone else thinks or expects from you & going with the natural flow of things?

To me, I have worked so hard or let go so much to just embrace the fact that I have no idea what’s going to happen to me tomorrow.

I used to get so beat up, so mad about the fact I used to be angry at myself feeling like I could have changed some of my life’s outcomes. And in reality, the letting go & the accepting of has been one of the best things I have done for myself & my sanity.

And it has truly allowed me to live a richer life just by changing my mindset by breaking up with the world.

I think so often we can become so consumed with the things that we see, the things that we feel, our accomplishments, what we think we are, what we think we’re capable of. 

We can get so lost in our jobs, we can get lost in a partner, we can get lost in our looks, we can get lost in the opinions of other people.

And by breaking up with the world, by not letting any of these things define us or control us or rob us of joy in any way, we allow ourselves to be in control of our own joy.

I say that oftentimes the clothes were me trying to be who I thought the world wanted me to be, & the same with my fake lashes, fake nails, fancy apartment, & my “stuff.”

I invest in things now because they bring me joy & creative self expression, not to convince people to see me as I hope they would see me.

Now I love & enjoy thrift stores, consignment, goodwill, & supporting small business.

And by eliminating that “stuff,” I started taking back my power. I started telling the world who I was & who I wanted to be, & not giving a frick what people thought. It’s about boundaries.

The more I have learned to just love everything & everyone & myself as they are, as it is. And saying no to a situation or to a person isn’t me saying no to that person. It’s just me saying yes to how I spend my time, money, & energy. It’s me saying yes to my own sanity.

If I keep saying yes to everyone & everything, I am going to have nothing left to give anyone.

By letting go of my stuff, it was a way of releasing myself from people-pleasing & other people’s opinions.

Minimalism has allowed me to transform my life & release so much of the stress & the pressure of control that I used to carry with me every day.

I have been able to find so much freedom, not only in the time that it has granted me or the freedom that it allows, but the freedom in my soul that I have been able to gain because of it.

Minimalism, though at its core is having less things, but it’s really about intentional living & having the things in your life that are meaningful & energy giving to you.

Marie Kondō helped me take minimalism to another level. She wrote the book, The Life-Changing Magic of Tidying Up. Her baseline concept is really looking at the material goods & the things that you have in your life & asking yourself, “Does this truly bring me joy?”

Before I purchase something, I ask myself, “Do I need this? Will I use this? Will this bring me joy, comfort, fulfillment, & creative self-expression enough to warrant investing my money energy on it?”

✅YES = that’s what I call “Happy Money” spent. Highly suggest reading Ken Honda’s book, Happy Money. Also a game changer. 

So, for me, that was a really big shift in my mentality when it came to looking at my things. Gratitude instead of shame. Empowerment instead powerless.

That gave me the ability to look in my closet where I felt a lot of guilt when it came to expensive clothing that I bought, maybe clothes that I bought that were cute, but I never actually ended up wearing, nostalgic pieces from old boyfriends or gifts or whatever it was & make a better decision.

Like shirts that I’ve had for a long time & felt like I should still keep. I was able to approach my closet, look at some of those things & say, “Hey, thank you, white T-shirt that I can’t keep clean. I need to release you. And thank you for the good memories sweatshirt from my ex or dress from that amazing party. Thank you! But it time for me to release you & let someone else love you to allow fresh, new, better energy into my life. Thank you for bringing me joy.”

I learned to appreciate what I bought & also know that I could live untethered & separate from them without stripping my worth or a label I somehow received because of them. I really shifted from guilt to gratitude. I could say thank you for bringing me joy & put it in my donate pile with love & release.

There were times I bought something because I thought it was really going to be cute & make me feel a certain way, but the truth is 95% of the time when I go into my closet, I’m looking for something tactical, maybe a certain color, & most importantly, comfortable.

Simply appreciating & acknowledging that fact prevents you from going into the store & making more mistakes in the future.

A promise practice I created for myself: whenever I buy something, I must donate & release something. Eliminates clutter, hoarding & impulse buying.

With traveling somewhere new about every 13-26 weeks as I do for my career as a travel radiologic technologist, you realize you have to pack light & smart. You learn what you really value & what’s important to you because moving a bunch of sh*t all the time…well, you ain’t got the time or energy for that. It used to give me anxiety. Now everything I own fits in the back of my 2019 Ford EcoSport. 

Screenshot

A big part of cutting down the clothes was doing a capsule wardrobe.

So what’s a capsule wardrobe?

So glad you asked 😊 

Capsule wardrobes are where you intentionally buy things that are tactical, of similar style, similar color, so that most of the pieces will flow & piece together well with each other no matter what season. You have outfits that work together. So it’s just easier to pick out your clothes.

Not only will a capsule wardrobe make your life easier, but it is also:

  • Sustainable
  • Saves time & money
  • Timeless
  • Longer-lasting fashion

Start with a small selection of clothing pieces that make up many different outfits when combined.  Part of the concept is having an overall neutral color palette with a few pops of color, maybe a stylish jackets or sparkly funsies thrown in there.

Hugely helps with decision fatigue!

There is no strict rule for the number of items in a capsule wardrobe, It all depends on your lifestyle & your preference. Usually, a capsule wardrobe doesn’t exceed more than 50 items.

If most of your clothes fall under a certain color scheme, you can really mix & match whatever you need to.

Here’s a little checklist if you’re unsure of how to get started. The following items are basic items that get you covered for most occasions, including work. If you’re not sure what color to pick, I recommend going with neutrals, such as navy, grey, black, beige, or white.

  • Pantsuit
  • Blazer
  • Pencil skirt
  • Button-up shirt (long & short sleeve)
  • White T-shirt (long & short sleeve)
  • Little black dress
  • Jeans & shorts
  • Nice dress coat & a casual jacket
  • White sneakers
  • Boots (of course 🙂 
  • Scrubs if you work in healthcare ( I love Figs)
  • Sweatpants, shorts, t shirts, sweatshirt (think gym wear that double as pajamas)

Here are some suggestions to think about when putting together your capsule wardrobe: a timeless blazer, a button-down shirt that fits you well, a sleek pencil skirt, a sweater that can be layered, a fabulous pair of jeans, and a versatile dress that can be dressed up or down depending on the accessories.

These pieces can be combined in various ways to create outfits, and you can also incorporate seasonal trends to keep your wardrobe interesting and up-to-date.

To expand your women’s capsule wardrobe, you can consider including a few essential items like a striped shirt, basic T-shirts, a sweater, a blouse, a cardigan, a denim jacket, and black leggings.

This same principle can also be applied to accessories and footwear by ensuring you have at least one representative item from each category.

This just makes it easier to take things out. When I was going through my wardrobe the first time, I realized that there are certain colors I don’t wear. I don’t wear anything that I have to iron either haha! So now I don’t buy things that I have to iron, but little things like that are helpful to acknowledge.

Another big thing for me too when it comes to wardrobe is I realize that sometimes I do know right away after I bring something home that I don’t like it, but I’m used to be so terrible about returning things! So now I only shop at places that have a very generous return policy because for me, sometimes I still have the tag on it three months later. Amazon is also awesome. Easy returns.

Now I fearlessly just buy the clothes, but keep all the receipts & keep the tags on until I wear it. I have a receipt drawer/folder, and if needed, I can return anything that needs to be returned. I also always get digital receipts if that’s a possibility.

Another thing that can be helpful as far as avoiding accumulating things is not purchasing things the moment they go to your mind. Because now with Amazon online shopping, you can literally think of an item and then purchase it in that second with one click purchasing. 

Instead, you can write it on a list and wait a few weeks to see if you still want it. I really only give myself 24-48 hours. And it turns out that’s all the amount of time I need to control my impulse shopping. Because a lot of times I really, really, really think I need something. And then after sleeping on it, I just realized that that was an impulse purchase.

Another tip, never enter Target. Hahahah!!! But for real, I try to avoid Target & TJ Maxx as much as possible.

I hope this inspired you a little bit today! And feel free to reach out on social media or via email (katieokelly2@gmail.com) & let me know how you feel about it all because I always love to hear from y’all as well!

Oxox Coach K

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I used to hate looking at Facebook memories

I posted this picture of myself sitting in my living room one morning 7 years ago. I used to hate looking at Facebook memories. Now I admire in awe at the beautiful transformation of my life & spirit this go round.

I actually enjoy checking memories. They remind me I’m alive. They remind me I lived. They remind me I still have a lot more AMAZING life to savor. To learn. To adventure. To experience.

Some of these memories bring pain. Like salt on a wound. Some are sweet like the most decadent treat. Some sting & burn so good…So. Good. Like a fine bourbon or strong coffee.

Some simple thoughts of awareness. Some things I enjoy, things I’ve learned & simple raindrops of life sprinkled on the pages of my storybook thus far…

I like cutting my meat with scissors ✂️ Easier. More efficient.

I love supporting small business & giving back to others as much as I can. It brings me more fulfillment than any fancy stuff I could buy for myself. I love & welcome in all the money into my life so that I can invest it into others & things that truly matter.

I’m way prettier in my more natural state without make up & fake stuff on my face. With age comes wisdom, thank goodness. And thank goodness I didn’t have social media back in college😂

I really love embracing this life of more minimalism. It has given me much freedom & energy to focus on things that truly mean the most to me versus worrying about what I’m going to wear or dreading packing up all this “stuff” when I leave to another travel Xray assignment.

I really, really love my careers & my life at 42. It’s far from perfect & makes absolutely no sense sometimes 😆 but I am infinitely happy in the now & for the woman I’ve become. For the loving family & friends I have, have made, & will make.

And if I was to pass on today or tomorrow, this would be enough❤️ And I’m forever grateful.

Oxox Coach K

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When You Say You Hardly Eat But Fat Loss Seems Impossible

sad girl eating disorder food addiction scale

One of the biggest obstacles to fat loss for most of us midlife, busy, boss girl queens is being in a hurry & getting lost in information. 

We wanna look like insta fit Sally IMMEDIATELY. News flash, it probably took her decades to look like that. And her lifestyle is probably completely different than yours.

This causes us to waste a lot of time with unsustainable approaches & beating ourselves up. 

While I’m not a fan of obsessing over numbers & chronic tracking, it’s common to not have any idea how much energy your body needs to thrive!

I like the tdeecalculator.net to figure out calories & a tracking app I have used for years is @myfitnesspal

Fat loss rarely requires a complete overhaul of your nutrition approach or severely slashing calories. It usually comes down to a few simple tweaks like walking more, self awareness, & a slight 250-300 calories reduction.

When You Say You Hardly Eat But Fat Loss Seems Impossible

THE MOST COMMON HABITS HOLDING YOU BACK THAT ARE HAPPENING WHEN I HEAR THIS. SIMILAR CLIENT EXAMPLES.

YOU’RE NOT ALONE, I USED TO DO IT TOO BEFORE CARNIVORE & SWITCHING TO A SELF-LOVING LIFESTYLE 🥰

YOU GOT THIS! LET’S MAKE SOME CHANGES…

Solutions to consider

  • Understand your ACTUAL ENERGY NEEDS. use a calculator like tdeecalculator.net to find your maintenance calories
  • This habit pattern is usually your typical “I don’t have time” starter pack based on convenience, time constraints, lack of cooking desire or skills
  • Pick a couple different protein options like ground beef or chicken & start there. Protein is a priority no matter what diet
  • Reduce or eliminate snacking. We should be fueling with protein centric meals. Try 2-3 well-sized, nourishing meals, evenly spaced thru the day.
  • Alcohol frequency & quantity is a sticky point for many. It inhibits good decision making & prone to overeat or choose foods you normally would not. also adds calories, dehydrates, & does nothing positive. When fat loss is a goal (& for many reasons) it’s elimination or significant reduction is one of the biggest levers you can pull.


Solutions to consider

  • KNOW YOUR ACTUAL ENERGY NEEDS** again, use the calculator: tdeecalculator.net. temporarily tracking calories for a couple of weeks can be especially helpful If you have no idea what you are truly consuming.
  • You can be successful and not have to fast all day. Trust that you can have nourishing & satisfying meals during the day and still lose fat. i prefer to eat my largest meal post movement in the morning then taper meals as the day goes on & fasting longer overnight. Better digestion, absorption, & blood sugar regulation.
  • Start with a savory protein & healthy fat breakfast with at least 30 g protein. I find this helps with daily hunger.
  • Don’t skip a meal if youre HUNGRY. Starving is not a badge of honor. Ps go outside, get sun, walk, & drink more water.
  • Plan meals in advance when possible so you’re not rushed. Prevents reaching for less optimal choices. Have nutrient-dense, protein snacks on hand. Skip the alcohol.

Pro tips no matter what diet you prefer or  experimenting

For each scenario, knowing your actual energy needs is key & most of us are spectacularly inaccurate at guessing. Fat loss comes down to a consistent calorie deficit. Not perfection but intentional choices each day. If you’re not losing fat, you haven’t maintained a deficit & need to look at your lifestyle habits. It really is that simple.

Tracking isn’t for everyone. If that’s you, keep reading this

Be intentional about portions & snacking. For 14 days, track accurately how you truly are eating. Everything – all licks & bites. If you start by seeing exactly where you are now, rather than guessing, you may not need to slash calories as low as you think. The least drastic calorie deficit that’s effective will increase enjoyment & sustainability.

Once you know your current typical daily calorie consumption, see where you can reduce by 250-300 calories (smaller portions, less calorically dense swaps, reducing high calorie foods like nuts, cheese, butter, high fat meats, dressings, etc). Be willing to take time and have fun experimenting! Thats how you figure out what works!

Take this time to learn macros: what amount of protein & fat keep you healthy & satisfied. Build your meal staple routine for those targets. It’s ok to have to adjust, that’s how we learn! PRO TIP: people who repeat simple, nutrient-dense meals, rather than constantly seeking novelty, have a much easier time with the fat loss process.

THANK YOU FOR ALLOWING ME TO ADD VALUE TO YOUR LIVES!

oxox Coach K

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“Tell us your love story.”

Well, the love story would be one of perpetually going through breakups. Breakups with friends, men, partners, jobs, family.  Even those who I “thought was THE one.” 

— I really believed this.

Some partners, I just didn’t feel good when we were together. I would feel anxious when I was around them, even if it was long distance. You know the ones where they may be on their way to see you, & where you should feel elated, would literally feel sick to your stomach. (Maybe that was just me😳🫣🤔)

And after a while, I decided, okay, this is f*cked up & NOT working. I have to do something else.

And I did.

I did a LOT of work around getting myself into the right place holistically for real relationships, including the most important, the one with myself.

When The “Love Of Your Life” Lets You Go.

Ooof 🤢

Yup.

Been there, too.

Makes you instantly wanna throw up, cry, scream, maybe down gallons of ice cream or bourbon. Pick your numbing mechanism.

Took me decades to realize there is no “One” or single “Love of your life.” And rejection doesn’t mean you aren’t good enough, sometimes it’s misalignment. Sometimes it means the other person was blind to notice the amazingness you have to offer. And it always means, there’s something better.

Life happens FOR you, not TO you.

I got to the depths of why I was having some of these complications in my relationships through a lot of solitude & inner work well into my 40’s. 

One epiphanous day, something I asked myself was, “Why do you want a relationship?”

What is the purpose of being in a relationship? And I had never really thought about that before. It was always like, oh, because it’s just what you do.🤷🏼‍♀️

Like it feels nice, whatever. And what I realized when I really thought about it was that my life is beautiful & I have intentionally designed it & it’s delicious. But I believe that my self discovery & my life cannot be as exceptional when it’s just me. And in order for a life to be exceptional, I believe you need other people in it. Friends, family, partners, strangers, creative collaborators & Lovers.

I think that’s important. And so once I got to that place of being like, “THIS is why I want this!” I felt like I was in a completely different place to approach love & relationships.

😉 To be continued…

Oxox Coach K

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8 Mind-Bending Quotes That Changed It All For Me… 

I stumbled upon an Albert Einstein quote one morning that said: “If you can’t explain it simply, you don’t understand it well enough.”

Ooof. Mind blowing 🤯 

I thought about how that statement applied to many pages in my storybook life — to college at Purdue University, to Radiology School, to relationships, my finances, to most importantly, MYSELF. MY self awareness (or lack of). The understanding of ME.

“You get treated in life the way you teach people to treat you” — Wayne Dyer

It took me years to learn to respect myself, including giving myself Grace. When people treated me poorly, I was convinced I was to blame or that I somehow deserved it.

Kids made fun of weight, the way I looked, my “poor farmer’s kid clothes.” Boyfriends cheated on me, lied to me, abused me.

When I finally developed enough robustness & self-esteem to honor my boundaries, I was amazed at how much better others treated me.

“Your relationship with others is a direct reflection of your relationship with yourself” – Mark Manson

“A flower does not think of competing with the flower next to it — it just blooms” — Sensei Ogui

The time you spend comparing yourself to others is much better spent investing in yourself. The only comparison worth making is with the person you were yesterday.

“The only zen you’ll find on mountaintops is the zen you bring up there with you” — Alan Watts

In other words, you’ll never find peace unless it’s within. The same goes for love. The same goes for fulfillment, health, self expression.

“Peace comes from within. Do not seek it without” — Buddha

“Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for” – Epicurus

In a world that’s constantly seeking more — more results, more performance, more money, more social proof — this immediately brings me into a state of appreciation and gratitude.

When I’m longing for something more than what I have right now I’m living in some imaginary future and I’m missing everything in the here and now. I feel this way about dating apps (& boredom scrolling on social in general) currently. I deleted dating apps & significantly reduced me social time, using it only with intention in time blocks. I feel apps & boredom scrolling steals my presence & blinds me to the wonderful people & opportunities in front of me.

“In today’s rush we all think too much, seek too much, want too much and forget about the joy of just Being” — Eckhart Tolle

“The ability to observe without evaluating is the highest form of intelligence” — Jiddu Krishnamurti

When we can observe reality without judging or labelling people & things as good or bad, we can think and respond more appropriately. This is a form of wisdom & mastery.

Everything is simply an experience. We attach a label to the meaning of the experience. Only when I learned how to live untethered & to flow like water, did I learn how to truly live a peaceful life.

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom” — Viktor E. Frankl

“If you can’t get beyond your stresses, your problems, and your pain, you can’t create a new future where those things don’t exist” — Dr. Joe Dispenza

He then went on to add:

“If you were looking at a timeline of your day, starting with waking up in the morning and continuing until you go to bed that night, you could pick up that timeline of yesterday or today (your past) and place it in the space reserved for tomorrow (the future) because essentially the same actions you took today are the ones you are going to take tomorrow — and the day after that, and the day after that.

Let’s face it: If you keep the same routine as yesterday, it makes sense that your tomorrow is going to be a lot like your yesterday. Your future is just a rerun of your past. That’s because your yesterday is creating your tomorrow.”

“You are an infinite spiritual being having a temporary human experience” — Wayne Dyer

I know now when my human body fades and dies, my spirit will live on. Not because it’s “mine” but because “My soul is not contained within the limits of my body; my body is contained within the limitlessness of my soul.” — Jim Carrey

And that’s eternal.

“Love is what we are; Fear is what we learn”

It doesn’t matter how far we stray down the wrong path then because there will always be an intelligence that brings us back into our hearts. So, rest easy. Because “We’re all just walking each other home.” — Ram Dass

Love you all❤️

oxox

Coach K

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I’ve always felt there was something magical about sunrises

I’ve always felt there was something magical about sunrises. I stood there sipping on my cup of coffee watching the orange & pinks move up thru the clouds.

With every breath I take the sky transforms just a little bit more colorful. It’s as if I was watching a movie. But it’s the movie called “real life”.

I’m rounding out the last week of my current 13 week travel assignment in Lynchburg, Virginia. I’ve been blessed to have been offered an extension here till mid January, which I accepted. The Blue Ridge Mountains have been cleansing, enlightening, & provided nourishing beauty & solitude.

I’ve traveled more than ever the past year, personally & professionally. I’ve learned I never get the opportunity to experience present moments again. Ever. This moment, if not lived, is gone. Forever. And that is now how I approach life at 42 years old.

And so I sit. Watching & marveling. I feel at ease. Filled with joy. Happiness. Gratitude. Yes, sweet peace & gratitude. And I think back on all the sunrises & sunsets where I am sure I was smiling even though nobody was watching me.

I try my best to sip & savor every luscious drop of life I can. I call myself an “experience collector,” unapologetically here to receive all the moments of loving. 💕😉 

(Side note for my newbies, WELCOME BTW🫶, I’m a travel radiographer💀. Its easier just to say #travelnurse because most people relate & understand what that means 😆🚑🏥)


Every sunrise begins with new eyes. The night can never defeat the sunrise. I’ve always been a “morning person.” 🌅 🦅 🐦‍🔥

A Sunrise – you can watch it, you can breathe it, you hear it, you can touch it, you can taste it, you can FEEL it. Every sunrise holds more promise, & every sunset holds more peace…

Have you ever woken up early to watch the sun greet you & bring a new morning?

Creatives of all shades (writers, painters, musicians, artists, in general) have always brought sunrises into their work, dazzled by their magnetism & power. Like a Muse.

Can you still remember the last time you were hypnotized by the smell of that first day of Spring or fall early in the morning?

Sunrises bring fresh new starts. Whether it’s rainy or sunny, dawn – or the first light of day – is a synonym for genesis.

Have you ever fallen asleep in the warm blanketing rays? Felt the magic & colors at the first rays? 

Unforgettable right?! They’re experiences that add dimension to your recharge & rest — your essence & your BEing

This time of watching the sun rise above the horizon is something I will remember & fill another page of my storybook of life.

“The secret to a good morning is to watch the sunrise with an open heart.” — Anthony T. Hincks

Let the sunshine ignite & deliciously paint your soul today with whatever colors you need. ☀️ 🎨 🖍️

Enjoy a bit of my morning & thoughts that hopefully will shed some light on a new perspective this week☀️🫶

Oxox 

Coach “Sip & Savor” K

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Life Edit: How I Stopped Eating and Drinking Too Much in 5 Simple Steps

people drinking at a bar

When I was in my 20’s & early 30’s, I used to drink A LOT on the weekends.

Every Friday and Saturday night, my friends and I would head to a local bar. We’d start with a few beers or cocktails, have dinner, and then head out for the second half of the night, often drinking until 3 a.m. Finally, after 12 hours of overindulging, I’d pass out in my bed until noon the next day. I’d wake up to the bad decisions still lingering from the night before.


I’m embarrassed to say this behavior went on for years. I was, by some definitions, an alcoholic. And eventually my binge drinking ended me in the hospital, on a vent with a blood alcohol level of .346. I’m lucky I survived.

I had terrible side effects: I hated my unfulfilling life, had anxiety attacks, binge eating, gut symptoms, my Crohn’s disease was out of control, relationships in the shitter, & over 50k in debt.


I share this story as a cautionary tale, but I’m not here to say that you should never drink alcohol. I still drink occasionally, but I use it now with respect to enhance and savor an experience. I no longer drink to get drunk. I rarely have more than one drink or a few savory sips.


If you’ve recognized that you drink too much &/or binge eat, then it’s time to implement a life edit & the system that worked for me when I was cutting back.

Love this blog! Wonderful tips on how to do a life edit!


This system uses five simple steps that anyone can follow, and over time, builds habits that dramatically reduce your dependency on alcohol and junk food.


Step 1: Spend Time with the Right People (Your environment is everything!)
This lesson comes straight from entrepreneur, author, and speaker Jim Rohn. Here’s the gist: You are the average of the five people you spend the most time with. If you spend your time with people who are getting drunk all the time & eating shit food, then guess what you’re going to do?


Think about it—do you really think you’re going to have superhuman willpower and be able to stop at one drink or eat healthy when all of your friends are grabbing a second, third, and fourth and smashing pizza and nachos all night?


On the other hand, if you spend your time with people that drink less, they eat well & exercise often—then you’ll soon have control over your poor habits.
Pick your friends wisely.


Step 2: Slow Down
It’s easy to say you’re going to stick to just one drink or eat a healthy, protein based meal when meeting a friend after work in the right atmosphere. But when the bar is buzzing and you’re starting to loosen, slowing down just isn’t going to happen. The next thing you know, you’ve downed that first beer or cocktail in record time and you’re ready for a second & a huge plate of loaded fries because you’ve numbed you’re decision thinking.


Here’s how you get over the “suck it down vs savor” urge: Order a drink that doesn’t go down so easily. Mine is vodka water. Even better, order a shot and a water then mix your own. That way you are in charge of the alcohol content you consume.


Once upon a time, I used to love drinking margaritas, malibu & coke, & anything sweet! The trouble was, they were sweet and I have a strong sweet-tooth & poor relationship with carbs and sugar. They’re triggers to binge eating (& bulimia), over indulging, gut issues, & me feeling like crap. It’s no surprise that those drinks went down fast and easy.

These days, I order bourbon, a glass of vodka & water on the rocks or maybe tequila & water on the rocks. If I want flavor, I add electrolytes (Ultima Replenisher or LMNT) to my water. The flavor is powerful—and remarkably un-sweet—so I sip it instead of down it. As a result, I don’t drink more than I should.


Success requires removing obstacles, leading yourself out of temptation, and getting accountability to stick to your goals. With these in place, you’ll soon kick the booze & junk food to the curb and start enjoying more nourishing, higher performance days—moving you closer to your big goals and dreams.


Step 3: One Drink of Alcohol + One Glass of Water. Stick to Protein at Meals.
This one seems obvious, but so many people forget to drink water while they’re enjoying alcohol. It’s critical to keep yourself hydrated—not only to prevent hangovers the next morning, but also for slowing down your intake. Every time you finish a cocktail, beer, or glass of wine, make sure to take a pause from the booze and down a glass of water.

Keep your meals to a lean protein source like chicken breast, lean beef, pork, or seafood. You’ll be more satiated & less likely to overindulge. Grilled chicken is my go to.


Step 4: Ask Yourself These 2 Questions Before Eating
2 things changed my relationship with food. They allowed me to beat binge eating & lose 60 pounds while healing my gut👇

1️⃣Before I ate, I asked myself, “How does this food make me feel?”
⁃ Does it help or hinder?
⁃ Do I feel energized & satisfied? Bloated & tired?
⁃ Am I still enjoying my meal? No? Time to stop eating. Yes? Ok, I’ll eat a little more.
⁃ Does it make my gut feel happy & healthy? Or inflamed & painful?
⁃ Does it support me physiologically, aesthetically, & mentally?

2️⃣I asked myself, “As fuel, what am I using this food for?”
⁃ To fuel a workout? A meeting? Playing with your kids? A walk?
⁃ Am I truly physiologically hungry or am I bored & this just a craving?
⁃ Am I numbing a difficult emotion with this food?

The food, environment, habits, & information you consume each day are the soil from which your future thoughts, body, & reality are grown! Many of the best things in life grow along the way by simply having better awareness, understanding, & then once you know better, you CHOOSE BETTER!

  • Start hanging out with high value people & success & love grows along the way.
  • Start exercising & eating well & motivation + results grow along the way.
  • Start writing, therapy, spending time alone & aligned inspiration grows along the way.

Start now & watch the feelings & results follow!


Step 5: Schedule Something for the Next Morning
Let’s say you’re planning on heading to the bars on Friday night. Set up a workout, an appointment or meeting for Saturday morning. Knowing that you have that appointment—and that you have to be ready for it—will keep you from going overboard at the bars. (I often recommend setting up a physical activity. Your body will hate you if you try to do it while nursing a hangover, so you’ll quickly learn not to overindulge.)

These five steps can help you cut back on alcohol & binge eating and regain control so that you can focus on the more important things in life.


For example, cutting back on my drinking allowed me to tackle my gut issues, have better sleep, higher energy, more mental clarity, more money, and more freedom to focus on my life’s work – serving ya’ll!


Success requires removing obstacles, leading yourself out of temptation, and getting accountability to stick to your goals. With these in place, you’ll soon kick less optimal habits to the curb and moving you closer to your big goals and dreams.

When you’re ready to move from distractions like alcohol to the tools and routines that build your dream body and life, I urge you to check out resources that helped me + a Blog Guide I created just for you documenting how I lost 60lbs, healed my gut, & beat binge eating:

Atomic Habits by James Clear
Perfect Day Formula by Craig Ballantyne
My Story & Weight Loss Journey Transitioning to a Meat-Based, Carnivore Diet & Losing 60lbs!

Thousands have used the insights from these sources—all gathered over decades of experience. Take your life to the next level!

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