growth mindset – Page 6 – lil bit of fit

December 9, 2022

Read this If you feel the need to shrink yourself

My therapist told me one time, “If you feel the need to constantly try & shrink yourself mentally & physically, maybe you should think about walking into a bigger room.”⁣⁣
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Oof. You feel that one right?!⁣⁣
Drop a ❤️ if you needed that too.⁣⁣
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I took that advice & applied it to every facet of my life & fitness.⁣⁣
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I realized I didn’t REALLY wanna be or look like other people. I was searching for worth outside of myself because I was lost.⁣⁣
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I remember the night I took a sip of bourbon & told myself, “Sis, it’s time to retire the insecure you, the chronically sad you, the you who chases & changes herself, the you who feels like she’s too much & not enough at the same time.⁣⁣
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It’s time to stop letting your past haunt & define you & start creating the most awesome, highest value version of yourself. It’s time to manifest the highest alignment vision of the kind of woman, body, fulfillment, & relationships you deserve & desire.”⁣⁣
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I journaled qualities of the high value woman I wanted to be & that moment changed the game…⁣⁣
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♥️She lives by the 4 agreements:⁣⁣
Be impeccable with your word, always do your best, don’t take anything personally, don’t make assumptions.⁣⁣
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♥️She loves herself above all because she knows if she loves herself she can move mountains & love others fully.⁣⁣
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♥️She takes care of herself mentally, physically, financially, & spiritually. She does not chase, she magnetizes.⁣⁣
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♥️She knows she can only be beautiful like her. She knows that if she wants to look & feel a certain way like her, she has to be willing to TAKE ACTION like her, be DISCIPLINED like her, have A MINDSET like her, show up CONFIDENTLY like her, & LOVE herself like her.⁣⁣
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♥️She is clear on what she wants in a partner & embodies what she wants to attract. Her relationships are ADDITIVE to her life, not all-consuming & she only engages in reciprocal relationships.⁣⁣
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♥️She believes that anything is possible, life is always extraordinary, passionate/healthy love exists, & she’s willing to wait for what she wants because Queens don’t settle like dust in the wind.⁣⁣
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Oxox Coach K⁣⁣

Scrubs: @wearfigs Hair: @the.burgundy @megan.theburgundy

December 8, 2022

Confessions of a shameless early morning selfie

Confessions of a shameless early morning selfie…⁣

👉I used to have a post it on my mirror that read “Nothing tastes as good as skinny feels”. ⁣
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That’s bullshxt. Nothing tastes, as good as feeling, strong & happy, which has nothing to do with a number on the scale. ⁣
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♥️I’ve never been so excited to see the scale go up because I know I’m gaining muscle. ⁣
❤️I’ve never been so excited to see my baby traps coming back. ⁣
♥️I’ve never been so excited to finally feel myself again honestly probably for the 1st time since pre C word(I won’t say it) 2020. ⁣
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So if you feel like you’ve been lost, too, give it time you’ll find your way back again. I simply focused on doing things that brought me joy without question. ⁣
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👉 I got 8 hours of sleep last night. I still woke up at 4 AM. Yes, that meant I crashed before 8 PM. The people in my life know if they text me & I don’t respond back it’s because I’m shamelessly asleep. Don’t worry I’ll text your🍑 at 4 AM when I get up. 😂⁣
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👉I remember the days where I hated waking up in the morning because I hated the life I was living. I felt nothing in my life was fulfilling – not my fitness routine & body, not my relationship, not my job, it just felt like I was there swimming in a pool of mediocrity & complacency. ⁣
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Now, I can’t wait to wake up. The love that I have for myself & my life is kind of embarrassing when I think about it. And I don’t care. ⁣
I’ve worked hard to feel this way & craft a life that satisfies my soul. ⁣
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I can only wish the same feeling for y’all which is why I share vulnerably in hopes of helping at least one person.
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Dudes, I get so tired of social media some days. Being completely honest, a lot of days.⁣
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Although, I love all of you, there are days I yearn for that peaceful pre-social media era.⁣
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It’s taken me 40 years to evolve & not give a shxt. ⁣
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Here’s what you need to know…⁣
☀️Not everything that is in season blooms the same way. Some of us are late bloomers.👋 ⁣
☀️Lost & found are from the same box.⁣
☀️Don’t put old energy into new containers.⁣
☀️”Life is what happens when you’re busy making other plans.” – John Lennon. Savor life. Create your own heaven on Earth.⁣
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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 6, 2022December 20, 2022

Read this if you feel you’re life is f*cked

We see you googling, “Why is my life f*cked up.” 😂

If you have ever asked yourself, “Why is my life f*cked up?” this entry is for you.

It’s like that meme:

THERAPIST: what do we say to people who want to get to know us?

ME: welcome to the shit show.

THERAPIST: NO.

Life provides an infinite supply of inspiration & lessons should you choose to see them. I started a few years back as part of my therapy writing them down in the moment, without a filter, without questioning them.

Some of these will inspire, some may bore you & some will piss you off 🤷‍♀️

And that’s ok, because I’m not here to be the most popular, the most successful, the most beautiful, the most perfect, the most intelligent, the most anything for that matter.

I’m here to challenge, to provoke thought, to invoke feeling, to challenge you AND to help us all wake the f*ck up, define our own reality, take up space, find our voice & do something f*cking amazing with it!!!

And to that end, here are a few of my observations on life when you feel your life is f*cked up ❤️

Your Thoughts?

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

December 3, 2022

How to find yourself: steps to finding your flame

She couldn’t find her fire & asked what sparked my flame.

blonde girl scrubs how to find yourself — Scrubs: @wearfigs⁣ color: fusch
ia XXS Rafaela top, XS petite basic pants (I’m 5’1, 105lbs)⁣

I responded to a dm from a woman telling me she felt lost in life. This is what I said…

“The sexiest thing in the world is someone who’s sure about you. And it’s not always about other people, it may oftentimes be yourself. Which is the most important relationship.

For me, I want a love & life & fitness so fiery passionate & fulfilling it gives me a 3rd degree burn. THAT is the feeling I seek in every experience.

I want a love & life & fitness so decadent it tastes like freedom & home.

Connections where you don’t have to say a word but you feel all the feels so deep like you had an entire conversation under the stars where only you & that other person exist.

I want a life that forces me to grow, one that is so far from vanilla & ordinary that it ruins me in the best way possible.

I owe it to myself to not live in fear.

To love as many things as possible.

And to never settle for anything that makes me feel that I can’t be myself.

Like that love you can feed all your gritty secrets to & they’ll still be there in the morning, staring at you like you’re the finest meal they’ve ever seen after starving 100 deaths.”

Took me a minute to put those emotions into words, but I think she got the hint 😉🔥

The healing process is all peaks & valleys.

For me, it has been like the tallest mountains & the deepest oceans.

I actually get uncomfortable now in the in-betweens. Straight roads make me nervous.

40 yrs of life have taught me so much. We can grow in great moments but we grow extraordinarily greater in the trenches.

Happy Saturday Fam❤️ Go find your flame ❤️‍🔥

Oxox Coach K

Scrubs: @wearfigs⁣ color: fuschia

XXS Rafaela top, XS petite basic pants (I’m 5’1, 105lbs)⁣

November 30, 2022

How I reversed aging & feel better in my 40s

The great thing about the fact you’re reading this is that it means you were probably born in the 70s or 80s. So you have a thick skin.

You can be told you’re at fault without taking it personally. It’s like your parents saying, “Quit yer cryin or I’ll give ya somethin to cry about!” I can still hear it.

This is important, because I have to tell you, if you are like me, you were or still are doing all sorts of dumb sh*t that needs to change if you’re feelin bad — overweight, stressed to the titties, tired-looking, demotivated, physically weak & grumpy.

Still reading?

I knew you would be. You’re my people!

I’m 40, born in 1982, & freely admit to having developed all sorts of dumb, counter-productive habits in my teens, 20s & 30s that affected my health, body shape & wellbeing as I approached 40.

The fact I looked puffy & felt like sh*t had less to do with:
Genetics
Not having time
Other people
The weight on the scale or jean size
Work
And really had everything to do with me just not taking care of myself, following what I thought I should be doing as far as diets & workouts, & building healthier lifestyle habits.

I consistently chose to let others & outside factors control my life, which ironically made life harder as I approached 40.

I won’t sugar coat it (literally), if your health & body shape aren’t great, it’s mostly your fault to a larger degree.

So I’m here to help you learn from my dumb sht to not do dumb sht so you don’t look & feel like sh*t. Here is how I reversed aging & feel better in my 40s!

How I reversed aging & feel better in my 40s

Link in IG bio to tons of resources to get you feeling amazing!

oxox Coach K

November 29, 2022

The gateway drug to everything you’ve dreamed is this one thing

What if there was a gateway drug that could give you happiness? That could give you focus, discipline, confidence & fulfillment?

What if it guaranteed a life of greater significance, stamina, impact, & success while alleviating depression, stress, & anxiety?

Would you take it?

Wanna know what it is?

This ‘gateway drug’ …is FITNESS.

Fitness isn’t just about the physical. It’s about the mental, physical, & energetic transformation of creating & embracing an evolutionary journey for LIFE.

What fitness really teaches you…

If you’ve followed me for years, you’ve witnessed I’ve been all shapes & sizes. And if you’re new, I cannot wait to get to know you!

I been thru 50 shades of healing, strong af, thiccc af, shredded af, & f*cked up & everything in between.

Struggled like all of you.

And I’m honesty getting emotional writing this, thinking, having spent so much of my energy nitpicking the “perfect” set of macros or training routine. Not going out or dating because I felt less than or I was over my calorie allotment that day.

It’s about finding that perfect blend of balance.

Fitness 100% taught me that I CAN do the hard things👇

➡️It taught me how to stay committed-not just by what I looked like in the mirror, but by keeping promises I made to myself.

➡️It taught me discipline. Getting workouts in, hitting macros, eating whole nourishing foods & not crap.

➡️It taught me the value of hardwork & that I can do anything I put my mind to.

➡️It taught me seasons, how to work with my body, self care, time & energy management.

It’s hard to find something that will teach you how to f*cking finish something more than that.

As creatures on this earth, we either find comfort in not trying or comfort in the extreme. It’s difficult to find comfort in the balance.

I firmly believe pressure creates diamonds, & the challenges endured mentally & physically through fitness have helped reveal my highest self.

Go find your highest self❤️

That’s your gateway drug.

What has fitness taught you?

November 25, 2022

The Simple “Not-to-do” Life Rules for Massive Success I Wish I Followed Earlier in Life

The "Not-to-do" Life rules for massive success i wish i followed earlier

Garyvee got it right: The biggest poison in us – regret.

But I feel it’s super-tricky.

Regret is not an immediate consequence of your actions. You do or don’t do something today, & MAYBE you’ll end up regretting it years later. I feel it’s problematic because it prevents learning from the feedback of your own life.

To live a regretless life, to me, you have to learn from other people’s lives as much as your own.

An example from my storybook, I had the wrong perception of productivity. It’s something I still struggle with.

I always thought that to be productive, I needed to do & achieve something constantly. If I wasn’t working on SOMETHING, I must not be working hard enough.

This led to much self-imposed stress, criticism, self sabotage, & anxiety. Plus, I wasted time & energy addressing burnout.

I later learned from the book “Deep Work” by Cal Newport that productivity doesn’t mean “doing.” It means less mental clutter that automatically translates into quality actions & habits.

As an experiment, I started deleting my to-dos that I didn’t like or necessarily have “to-do” to eliminate mental chaos.

The major benefit I gained from my not-to-do list: increased clarity & mental stability by reducing guilt & overwhelm.

It also improved my connections with clients, coworkers, friends, & family because it prevented me from making empty promises & over commitments.

In a nutshell, I saved time, freedom, energy, inner peace, & creativity — the most treasured resources.

So here’s what I wished I had given up earlier. Share these with your inner circle!

The “Not-to-do” Life rules for massive success i wish i followed earlier

What would you add to your list?

oxox Coach K

November 18, 2022

21 hard pills of life I wished I’d known before 40

21 hard pills I wished I’d known before 40 + lessons learned from Dalai Lama that will help you become stronger!

I have confessions…(Yeah I’m channeling my inner Usher to share all the things)

Witches, vampires, superheros, paranormal, & immortality excited me! Dudes, I read all the Goosebumps & vampire books I could get my hands on as a shy, nerdy, overweight, insecure little girl.

Even as an adult, Twilight & The Vampire Diaries consumed me. I wanted to be Bella & Elena.

When I was 8, I asked a librarian: “I wish we all had a choice to live as a superhero or immortal.”

I’ll never forget what she said as she pushed back her dirty glasses. She said, “You know, you can. Your thoughts have power to become things. Start taking & embracing the hard pills right now so you can savor the good pills.”

I thought, “WTF are hard pills & good pills?” (Ok, maybe I didn’t think WTF as an 8 year old but that’s exactly what my adult mind would’ve been saying)

Reading & learning about The Dalai Lama later in life, I realized our lives provide us with a shared portion of those hard & good pills that librarian was referring to.

Hard pills: Death, life stress, debt, health problems, obesity, relationship problems, depression, bad habits, addictions, heartbreak, etc.

Good pills: Love, assets, family, friends, a home, income, good habits, health, success, knowledge, etc.

I realized when I was younger, I feared & avoided the “hard” pills instead of embracing them as experiences to learn from.

Experiences to grow from in order to become the best version of myself. They didn’t make me a failure or less worthy, but actually MORE credible & valuable because I could confidently say I had been through some shit, accepted sometimes it be that way, & STILL come out on top.

For that, here are 21 hard pills I wished I’d known before 40 + lessons learned from Dalai Lama that will help you become stronger!

21 hard pills I wished I’d known before 40 + lessons learned from Dalai Lama that will help you become stronger!

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!