healthy living – lil bit of fit

May 19, 2023

A Disturbing Lesson Everyone Should Learn Before 40

Confessions from a former sick, overweight, broke bitch who had no fucking idea what cadence meant. [𝘏𝘪. 𝘐𝘵 𝘮𝘦. 👋]

I remember hearing someone say cadence for the first time in a mastermind. I sat there as the tidal wave of shame washed over me.

I thought, “I have no fucking idea what that means. I don’t belong here. I’m not as “good” as these people.”

Anyone else experience this feeling of shame? Feeling they should know something or be at a particular point in life & not be there?

𝐂𝐚𝐝𝐞𝐧𝐜𝐞 𝘪𝘴 𝘵𝘩𝘦 𝘧𝘭𝘰𝘸 𝘰𝘳 𝘳𝘩𝘺𝘵𝘩𝘮 𝘰𝘧 𝘦𝘷𝘦𝘯𝘵𝘴, 𝘰𝘳 𝘵𝘩𝘦 𝘵𝘪𝘮𝘪𝘯𝘨 𝘰𝘳 𝘴𝘱𝘢𝘤𝘪𝘯𝘨 𝘢𝘵 𝘸𝘩𝘪𝘤𝘩 𝘦𝘷𝘦𝘯𝘵𝘴 & 𝘢𝘤𝘵𝘪𝘰𝘯𝘴 𝘩𝘢𝘱𝘱𝘦𝘯.

In my own words, I would say cadence is the lattice (or path) by which we live life.

Everyone has a cadence in their life.

Two questions that PING💥 punched me in the gut:

👉“Is my cadence life-giving or is it exhausting?”

👉“Does it allow me to flourish & thrive or does it leave me overwhelmed?”

Commanding your cadence…

brings chaos into order

turns hopes into habits

provides flexibility within structure

is critical to choose the reality of your life.

This is the beauty: you get to choose the cadence of your life. No one gets to choose it for you.

As you begin to do this & be intentional & live this way, what you will find is there’s actually an optimalcadence for you.

There are elements that allow you to find the optimal cadence for your own life. Every priority or event has its own optimal cadence (flow/priority of importance/repeatability).

For example, brushing your teeth is a cadence that needs to be more frequent. If you’re going a week without brushing your teeth, we have problems.

Eating & sleeping WELL & working out (SHOULD BE) top priority cadences effortlessly repeated, because they make us our healthiest, happiest, best selves, which transitions into every facet of our lives.

Then there are other shades of cadence that are less frequent: Visiting family or friends across the country or things like indulging in a luxurious vacation.

They’re both priorities.

They both matter, but the optimal cadence for them is different.

A second point is that everyone’s individual cadence is unique to them, just like diets, workouts, relationships, movies, etc.

Each of us has different temperaments, needs, preferences, love languages, etc — wirings.

Some of you might be morning people like me. Early birds. I am a morning person. I love it when it’s dark & quiet. I love watching the sun come up. I get most of my channeled messages and ideas early in the morning while walking. Some people hate that.

Some people are night owls & they produce their best work late at night after everybody’s asleep.

Sometimes work obligations can affect your optimal cadence. For some folks & families, especially people who work in healthcare or sales/business who travel a lot, they might have an on-call schedule or crazy work schedule.

In this case, your optimal cadence as a human or family might have to look different because you know on a weekend you’re not going to get friends & family time. You’re going to have to prioritize that differently earlier in the week to ensure you have time with your kids & spouse & friends because of the fact that your on call schedule or travel is going to be disruptive.

Lastly, every season can have a different optimal cadence.

Right now, I’m healthy & strong living in maintenance, focused on longevity & just being happy.

I haven’t had a Crohn’s flare in four years since changing my diet & lifestyle. [𝘸𝘩𝘪𝘤𝘩 𝘐 𝘥𝘰𝘤𝘶𝘮𝘦𝘯𝘵𝘦𝘥 𝘪𝘯 𝘢 𝘣𝘭𝘰𝘨𝘪𝘯 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘐𝘯𝘴𝘵𝘢𝘨𝘳𝘢𝘮 𝘣𝘪𝘰 & 𝘩𝘪𝘨𝘩𝘭𝘪𝘨𝘩𝘵𝘴, 𝘫𝘶𝘴𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶, 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘢𝘯𝘺𝘰𝘯𝘦 𝘰𝘶𝘵 𝘵𝘩𝘦𝘳𝘦 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴, 𝘨𝘶𝘵𝘪𝘴𝘴𝘶𝘦𝘴, & 𝘢 𝘱𝘰𝘰𝘳 𝘳𝘦𝘭𝘢𝘵𝘪𝘰𝘯𝘴𝘩𝘪𝘱 𝘸𝘪𝘵𝘩 𝘧𝘰𝘰𝘥 & 𝘣𝘰𝘥𝘺 𝘪𝘮𝘢𝘨𝘦.] You can find that here

There was a time I was very sick, very broke, very lonely, & I had to adjust my life to heal those parts of myself.

There was a time I was a competitive CrossFit athlete & had to eat & live differently.

There was a time I was training for a photo shoot in a fat loss cut & had to eat & live differently.

There was a time I was severely in debt, had no idea what my purpose in life was & I lived differently then, too.

All these seasons were confusing & hard as fuck & came with their own sets of lessons, pros & cons.

One idea as you’re beginning to think through cadences in your own life can be to study others around you.

Especially those that you admire or have learned from ahead of you in life.

Remember the truth, you choose the cadence of your life. No one can give it to you. You get to choose.

I’m going to share a few of my personal cadences. I posted my bulletproof daily routine on IG to help y’all see how I prioritize my life so that you can create your own success, routine. You can find that here

These are just examples, this isn’t to say it’s for you, because again, your cadence is unique to you. Hopefully some of the ones I’m sharing here can help you think about things differently in your life.

My cadences are:

Gratitude, Positive Affirmations, & a Walk first thing in the morning. They help me align physically & mentally for my day. They put my mental filter, my heart filter, & my physical filter for the day in the right place.

Right after that I sit in silence or listen to a nourishing podcast while I eat my meaty breakfast in front of my red light. Then I use my infrared sauna. (All resources, guides, products, & discount codes are here in the link in my IG bio)

Sitting in silence after having slept & walking are some of the best processing times for me contemplating what has happened & contemplating what’s ahead.

After the work day, I mentally recap what I did well & what I could do better. I also give thanks for doing my best & remind myself that I live by the Four Agreements by Don Miguel Ruiz.

P. S. read that book.

[𝘈𝘨𝘳𝘦𝘦𝘮𝘦𝘯𝘵𝘴: 𝘉𝘦 𝘐𝘮𝘱𝘦𝘤𝘤𝘢𝘣𝘭𝘦 𝘞𝘪𝘵𝘩 𝘠𝘰𝘶𝘳 𝘞𝘰𝘳𝘥, 𝘋𝘰𝘯’𝘵 𝘛𝘢𝘬𝘦 𝘈𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘗𝘦𝘳𝘴𝘰𝘯𝘢𝘭𝘭𝘺, 𝘋𝘰𝘯’𝘵 𝘔𝘢𝘬𝘦 𝘈𝘴𝘴𝘶𝘮𝘱𝘵𝘪𝘰𝘯𝘴. 𝘈𝘭𝘸𝘢𝘺𝘴𝘋𝘰 𝘠𝘰𝘶𝘳 𝘉𝘦𝘴𝘵.]

I also write & create every day.

I eat well & move my body every day.

I pray & give gratitude every single day.

I touch base with my family & close circle every week.

I challenge myself & do something new &/or put myself in a different environment every week.

I make saving & investing my time, energy, & money wisely a daily game so that it’s fun & easy for me so that I have more financial & personal wealth.

Notice there’s different timings we talked earlier about different priorities that have different optimal cadences, & that’s what structure here shows.

With structure comes freedom & flexibility because you’re strong in your foundation & what you believe & stand for.

It’s not overly complicated. You don’t have to have it all perfect at once. You just need to start. For me, there’s daily, weekly, monthly, quarterly, bi-annual, & annual cadences.

Why is commanding your cadence so critical to choose & create the reality of your life?

The first is commanding your cadence facilitates your habits. Habits are some of the most powerful elements of our life. There was a Duke researcher in 2006, who did this large study around habits. What he found was that greater than 40% of the actions that we take in a single day are out of habit.

Think about that for a second…GREATER than 40% of the actions you take are out of habit! You do them by default.

You did them because you did them before. When you command your cadence, you facilitate your habits.

The second point about why commanding your cadence is critical is it protects your priorities.

Life comes at us. Life circumstances inevitably will derail us.

If we don’t have a cadence, we’re going to become aimless. We’re going to drift off course from our purpose. You can be listless in life but having command of your cadence actually serves you to get back on track towards your purpose.

Here’s a couple application questions to think about this weekend & into this next week:

👉What priority in my life do I need to command its cadence?

👉Who do I admire in life that I can learn one new cadence from?

As you reflect on those questions, begin to take command of your cadence. When you do, you will begin to live life on purpose. Your body will change for the better, your relationships will change for the better, your finances will change for the better, your sense of inner peace & health will change for the better.

As you become purpose driven, you will live a more FULL & MEANINGFUL life. Remember, you are in control of your cadences in life. What are you going to choose?

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

April 9, 2023

A letter to my fellow late bloomers

A woman aged 37 who thought her life was a failure because she wasn’t where she wanted to be in life at her age sent a DM.

She felt miserable, trapped. Thought she couldn’t start over because she was too old & a mother of 4. Her message was moving. I felt for her not only because of the great sadness she was expressing, but also because I am a #latebloomer

I sent her some journaled thoughts I wrote a while back on aging & things we should “normalize” in hopes of giving her some inspiration. I wrote these in a “magic dark” period where I was, frankly, pissed off at life, lost & confused.
Enjoy.

How bout some things to normalize…

Instead of bragging about your drinking skills like it’s something impressive, how bout we normalize impressing others by savoring the experience, not getting wasted, being present with your feelings & improving your life?

Not settling, high vibes, & good energy as our norm.

Falling in love with yourself.

Telling people you love them. Hugging, letting them linger. Whatever, make it weird

Not bashing exes, other people, or ideals different than yours. How bout the Golden Rule?

Not doing rules, but doing what feels right. Leading with your heart & your gut. Anything done from a place of love & positive energy isn’t wrong.

Living by the Four Agreements: Be Impeccable With Your Word. Don’t Take Anything Personally. Don’t Make Assumptions. Always Do Your Best.

But seriously.
Normalize finding love in your 40’s & beyond. Normalize transformation & change, chasing new dreams at any age. Normalize finding yourself only to get lost again & find yourself again & being ok with it. Normalize not having a timeline yet scripting & having faith in the life & body you desire. Knowing the Universe will take care of the How.

Life doesn’t end at 25. 40 isn’t old. Aging is a privilege & life can start whenever we say it does.

Cheers to all my fellow late bloomers!

Happy Easter from one of my sanctuaries to yours

oxox Coach K

Email list, guides, recipe book, coaching & more here!

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, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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

November 5, 2022December 20, 2022

Age 40+ Is Your New 25 — If You Know How To Take Care of Your Body & Stay Mentally Sexy!

If you’d have said that at 40 I’d be fitter, healthier & more attractive than my 25-year-old self, I’d have laughed in your face. (Then secretly hoped you knew something about my destiny than I did.)

Optimistic me likes to hang on to any glimmer of hope, while gullible me will believe anything that you tell me if it’s going to make me feel good. Yet the bizarre thing is, it’s true, along with many of my fellow 40-somethings who are refusing to attach themselves to the notion of what 40 should look like.

Not one to pigeon-hole an age or say what’s right or wrong, but in my 20s I had already decided that once I hit 40 I’d be old af. Lackluster weekends would consist of goin to Lowes & cartin kids around only to complain about my 9-5 every day (thank you Jesus my life is far from that description & perfectly imperfect in it’s own right).

I think back to how I was behaving at 25 & I realize I am one of those late bloomers. I’m totally ok with it, now, but thought there was something wrong with me because I hadn’t lived a traditional “timeline” by old school society’s standards. I felt a failure for decades going thru 2 divorces, living with extensive gut issues & a shitty relationship with food & body image.

There’s always a catalyst to a radical lifestyle change & I suspect that the end of my marriages were mine. Both times I had to rediscover myself & learn to live again. I grew the most in my last relationship & it was full of more good experiences than bad. I understand many people aren’t as fortunate to say they were able to lovingly go thru a conscious uncoupling. I’m extremely grateful to have had the opportunity to spend a season of my life with an incredible man, still evolving & trying to be better just like me. We were simply victims of life & poor timing. Still great friends to this day.

At 40 I have no hesitation in admitting my age or my mistakes. One thing I’ve learned which comes with age, aside from a lil wisdom & a chunk of hindsight, is the confidence to not give a shit what others think of you. It’s freeing, you should try it.

Believing in yourself is your most potent weapon & defense mechanism — guard it well! If you believe & have complete confidence in your body, mind, now, & future, there’s no need to ever think about your age again.

Sharing some shiz I’ve learned along the way, enjoy!

Make the most of every day, & love it! Age is just a number that most pay far too much attention to.

You have 2 ages:

Chronological Age — your actual time alive
Biological Age — how you look & feel
The choice is yours: You can go with the clock OR you can choose the body & mind option, keeping yourself fresh af.

What do you prefer?

I’m all in with No 2!

Coaching, guides, discount codes on products here!

October 29, 2022

My simple guide to losing 55lbs on the carnivore diet & keeping fat loss off forever

The carnivore diet is simple. It worked for me. I’m not here to tell you it’s right for everyone but I want to share my story in hopes of helping at least one person out there that has also struggled with weight, gut issues, & a poor relationship with food & self.

As long as you are eating exclusively animal products, you’re on a carnivore diet, or a meat based diet as I like to say.
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I simply hope that everyone that finds a solution that helps them feel & look their best!

Tips:

Make fatty red meat from ruminant animals the staple of your diet. Ground beef is my go to & it’s a budget buy! They can also be from steaks & roasts. Eating leaner cuts can be okay too on occasion but you’ll want to add more fat (butter, tallow, etc) to make sure you’re getting in enough calories.
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I love to dip my meat in butter. It tastes delicious, is anti-inflammatory, & is a cheap/tasty/easy source of fat-soluble vitamins. Tallow & other real animal fats are great too!
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Eggs are magical & contain a powerful punch of healthy nutrients we need to function at our best including protein, healthy fats, iron, phosphorus, selenium, & vitamins A, B12, B2, B5, etc.
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Dairy is also a source of healthy fat & protein as well. Consume obviously only if you don’t have a sensitivity to it. Read your labels & choose those low in carbs & zero sugar. The more natural the better.
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Non-ruminant meats like seafood, chicken & pork are a great affordable option for many too. They taste great & offer versatility. Pork can be a trigger food for gut issues & histamine responses for some. Just pay attention to how you feel after you eat any food. It’s a trigger for me & I have to consume in moderation. Seafood can be good as well, but are generally too lean.
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Organ meats are without a doubt the most nutrient dense foods on earth. Once a week is more than enough, eat as needed. Try out different animal organs, some taste better than others.⁠ I personally don’t like them & take a beef organs supplement from @ancestralsupplements

Swipe & share on IG if this helped you!

Let’s crush those goals!
Oxox Coach K

Coaching, guides, discount codes & free content here!

You can catch her via Instagram @lil_bit_of_fit

October 14, 2022

The Hard AF Truth Why You Struggle In Life, With Food And Fitness

the hard af truth why you struggle in life, with food & fitness

Gut check moment: I realized I felt incapable of discovering who I was or what I wanted on my own.

This was why I couldn’t find the right diet, career path, or relationship.
One of those “Fxck, it WAS me all along” moments.

Now, hear me out, I see no problem in seeking guidance when searching for your life path. And I know part of finding your path includes finding your identity & making mistakes. In fact, it’s essential to know who you are to discover your purpose in this world.

What I did & what I take issue with is when people feel incapable of discovering who they are or what they want on their own, placing their value in people pleasing, diet & exercise “camps,” what they look like, achievements, titles, &/or how much money they have in their bank accounts.

Ya feel me?

On the evening he died, Buddha delivered his final, but one of his most powerful teachings for generations to come.

As recounted by many historians, he gathered with his monks encouraging them to continue practicing everything he taught them long after he was gone.

His words, translated into modern English: “I was only able to point the way for you.”
He furthered: “All individual things pass away. Strive on with diligence.”
He also told them: “Be a lamp unto yourself, be a refuge to yourself. Take yourself to no external refuge.”

Essentially, he was telling them that he himself & his teachings were not the source of happiness, well-being, peace, & wisdom. Instead, he reminded them that to become FULLY FREE, they needed to find their truth FOR themselves & WITHIN themselves.

I feel Buddha was urging us to see this truth: although you may search the world over trying to find it, your ultimate refuge is none other than your own being.

In other words – You do you, Boo.

Hope this meets you where ever you need…the hard af truth why you struggle in life, with food & fitness + a few rules will make you stronger than you’ve ever been.

Swipe, Save, & Share on IG here

oxox Coach K

Find Coaching, Guides, Free Stuff Here

You can catch her via Instagram @lil_bit_of_fit

October 4, 2022October 4, 2022

How Mastering What You Eat Is The Key to Unlocking a Happy Life & Less Time In The Gym

“Abs are made in the kitchen.” — possibly every fitness trainer & influencer who ever lived. LOL!

We’ve all heard this statement before as we try to figure out why the countless hours we have spent sweating in the gym & eating all the “healthy diet food” have yet to turn into that chiseled six-pack we desire.

While the obvious answer is that regardless of how hard you work in the gym, if you don’t eat “right” FOR YOU, you’re only working against yourself. Health first, aesthetics will follow.

What if I told you the quality of what you’re eating every day was related to & a predictor of the quality of your life?

We’ve all heard how important healthy eating is, but we all tend to put it on the back burner because we’re too focused on working harder in the gym & chronically dieting.

While I did hit several personal & fitness goals by just outworking my former self (to my demise in the long run) what I recognized was that by focusing on self love & my eating first, I didn’t have to work as hard in the gym anymore & discovered a number of other areas of my life became much easier & better to manage.

I’ve lost 55lbs in my lifetime, put my Crohn’s disease in remission, & live med-free via the carnivore woe (way of eating).

One positive change led to another that created an almost domino effect of favorable results in my life, ultimately leading to a more well-balanced, happier life!

Here’s how! Swipe, save, & share!

I’d love to hear y’alls stories & experiences too in the comments!

oxox Coach K

Click for coaching, services, discount codes, guides & more here!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

September 18, 2022

Lessons From a 40 year old About Weight Loss & Happier, Healthier Living Without Depriving Yourself

When we think of weight loss & happy living, the immediate reaction is to downgrade our food, increase exercise, work ourselves to death & become deprived for the rest of our lives.

Well, that’s one way to pursue weight loss & success, & it might work for some. But at what expense?

I spent a big chunk of my life that way — a very long & hard pursuit in my 20’s & most of my 30’s.

You end up putting weight back on, becoming miserable & embarrassed about your body. You chase all the wrong things & end up pissed off & unhappy wondering if this is all there is to life? One struggle bus after the other.

If you have been dieting & seem to feel like you’ve been unhappy & unfilled forever, not gaining any momentum, it’s time to flip the switch. It’s time to rewrite your story.

Thinking about health & happiness in terms of peace & fulfillment rather than scarcity will create a new environment for success in fitness & life!

It’s not about being as lean as possible.
It’s not about being as monetarily rich as possible.
It’s not about being married, or partnered, or single, or divorced, etc.
It’s about love & savoring the journey!

What’s the point if you’re not enjoying life?

Here are some huge playmakers I’ve learned in the game of life!
Get off the bench.

You can save, & share this post on Instagram here!

Your #1 focus should be on reducing stress & optimizing hormones.

Stress, anxiety & depression are huge factors that inhibit weight loss & quality of life. If you experience chronic, excess stress on a day-to-day basis, this needs to be at the top of your list. This also means eating well & ENOUGH. Chronic dieting is also a stress.

Sometimes it’s a challenge, well, because life – we need our jobs to make a living, or perhaps our children are driving us crazy. Do the best to control what you can control.

Elevated cortisol levels have a sneaky way of increasing your hunger & cravings for junk foods (or overeating good food sources, too!). This can easily escalate to overeating & weight gain.

Some natural alternatives that help mitigate stress & anxiety:

Spending time in nature, walking is always the answer
Listening to your favorite music while your kids are b*tchin
Exercising so you don’t punch the offending person (I recommend lifting weights)
Meditation, yoga, have a spa day
Stretching & massage (even if you have to do it yourself)
Spending time with animals (especially the cute ones)

Get more sleep & get movement in 1st thing in the morning before you eat.

Sh*tty sleep makes you tired throughout the day, throws hormones off, makes you hungrier, & causes you to give fux about things you most likely don’t need to give fux about. All can cause more fat gain.

A study in 2010 found that adding 3 hours of sleep resulted in burning 400 calories at night. Subjects who slept for 8.5 hours/night lost 60% less muscle than those with 5.5 hours of sleep/night. In addition, extra sleep helped them boost their metabolism.

Also, stop telling yourself you’re not a morning person. Knock out 20 minutes of movement 1st thing in the morning before you eat. When your body is in a fasted state, you are more likely to burn fat for energy since there isn’t any instant fuel available.

**Lift weights & simply do sh*t you love to celebrate what your body can do.**

I modify CrossFit classes + Lift & “body build” 5d/wk. Haven’t looked or felt better! Lifting heavy weights not only burns calories (because it takes a lot of energy to do this), but it helps you build extra muscle. This is important for us seasoned ladies, who lose muscle mass more rapidly as we age.

Lifting weights helps keep your bones strong & healthy & eliminates your chances of fat gain as menopause starts to creep (as in, belly pouches & weight gain as long as you are also prioritizing stress management & happy hormones).

The more muscle you have, the better you look nekkid & the more food you can eat because muscle allows you to burn extra calories at rest & throughout the day.

The hardest climbs lead to the best views.

I wake up early, get outside in the sun & nature as much as possible, walk 15k steps/d, eat plenty of protein & healthy fats via meat & eggs, & give gratitude for all that I have now & every mistake that has made me better.

It’s the struggles in life that shape us & determine who we become. My elderly patients & clients frequently tell me that they have finally been able to see their difficulties in life as sources of both strength & character. They are proud of the challenges they have faced & wish they had adopted this thinking when going through difficult times.

As one patient told me, “Just keep moving. Minutes of pain can lead to years of growth.” You can use this mindset to achieve your goals, both in life & fitness.

You are the main character of your life.

A lot of us forget that each of us has a different story. When we try to align our stories with what other people expect or want, that’s when we lose our own.

Think about dreams you want to fulfill. Whenever we don’t know what to do, we should ask ourselves, “Will this make me happy? Will it add legacy to my story & value to other people?”. “Rich & successful” mean different things to us all!

In your healthy living journey, remember that you are the main character. You don’t need to compare your results to others; they are your own! Your story will unfold, maybe just in a different way.

Embrace aging is inevitable, but living well with a young spirit & nourished vessel is a choice.

Resting doesn’t mean quitting.

Sometimes life gets really hard & common wisdom tells us to keep persisting. We should, but what’s often left out is that it is ok to take a break. Taking a break from challenges in our lives makes sure that we have the time & energy to come back with a better mindset. Taking a break does not have to mean “giving up”… it just means we’re re-energizing ourselves for a bigger comeback!

How does this lead to happier living? If you find yourself completely stressed out, take a break! It’s ok! You can meditate or just rest your mind & body. When you come back after this rest period, you’ll have a clearer mind & renewed purpose.

The secret to having it all is believing abundantly you already do! A healthy, happy mind & spirit mean a healthy, happy life. That also takes rest & presence.

It’s the little things & There’s no such thing as false hope.

Yeah, the big things are great but if you sit down & talk to the elderly, they rarely talk about what they’ve achieved. They speak of candid moments of generosity & kindness that they still remember, even decades later.

We often forget that making others happy can also help us become happier too. So be kind, both to others & yourself!

Hope is the desire that a situation or circumstance will turn out favorably. By its definition, it can’t be false. It’s either there or not there. Would you rather spend time with someone who lives a life of positivity & optimism or despair?

It is possible for you to become healthier, happier, more fit, etc…whatever you want is possible! Have faith because sometimes it’s all we have & you create your reality!

Share with a friend who needs this too!

There is a light inside all of us. No matter how hard we try to shove it down.

It glows. Always glows — even the faintest, no matter how dark it may seem.

Shine bright family!

oxox Coach K

Coaching, services, free content, & discount codes here!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

July 31, 2022July 31, 2022

8 life lessons that will accelerate your success instantly

morning life lessons walk success katie kelly lilbitoffit indiana

You CAN make the life you want. Oftentimes this begins with hitting the reset button. What better time than NOW?!

The change you want in your life begins with you. If you can change your inside, the outside will fall into place.

Remember, your most significant obstacle to success is you. It’s not time, money, or your situation.

Life is a learning experience, and you’ll learn some essential life lessons along the way.

Some of these lessons come from your own experience, some from watching others, and some from reading books and articles like this one.

A pep talk you may need to hear!

Here are life lessons that can change your life and help you live it the way you want. These allowed me to manifest a better life!

1) Embody the person you wanna be. Be a person of VALUE!
To progress & succeed, this may mean shedding the old version & reinventing you. Most don’t: sleep/eat well, don’t have a success routine, don’t have self awareness, learn new things daily, choose positive thoughts & energy.
You need to: build mental fortitude, execute desires, keep commitments, realize motivation is fleeting, create a routine & + environment.
If you wanna be a high value, successful, & well respected big boy/girl, f*ckin act like one.

“Try not to become a person of success, but rather try to become a person of value.” — Albert Einstein

Prove your worth every day and show your colleagues, friends, and family that you are worth the time they have invested in you. To succeed in life, you must tell stories about yourself in an authentic, humble, and business-focused way.
Do more than is asked of you, be a thought leader. Under promise, over deliver 😉

2) Health is your biggest wealth. Develop good habits!
Steps to a healthier, leaner, happier life:

Prioritize protein & nourishing, unprocessed food. Eat food you can digest & absorb properly with no negative physical or emotional issues
Ditch low quality veggie oils, sugar, & people – anything cheap, fake & easy
Get sunlight & nature therapy
Walk 10k steps/d, lift at least 3x/week
Hydrate & drink water, don’t snack
Quality SLEEP 7-9 hrs/night
Cultivate a + mindset & environment

“Motivation is what gets you started. Habit is what keeps you going.” — Jim Rohn

The key to success in life is building tiny habits that can significantly impact your life. Little things, such as good habits, add up over time. Good habits can help you live a more fulfilled and happy life, while bad habits can cause you to spiral downward.

Success lies in what you do every day. Most of us are not aware of our bad and good habits because we live on autopilot

If you want to succeed in life, your good habits must outweigh your bad habits. If you think you have some toxic habits in your life, you still have time to unlearn them and change your negative tendencies.

3) Obsess over purpose/something larger than yourself. Make today count!
Being interested or wishing are not enough, you need to be obsessed with becoming a better, more EXTRAordinary version of yourself. Embrace being an evolving human. Perfection is not needed.
Once you make your mission & legacy your purpose for living, you will find & attract opportunities & people to help you achieve your goals.
Live & vibrate intentionally, the Universe will show you the How.

“Enjoy the little things in life, for one day you may look back and realize they were the big things.” — Robert Breault

Make every moment and day count. Be mindful of where you are in the here and now, savor each moment. Life goes by faster than you think. Live each day to the fullest, happiness is a state of mind.

4) If it isn’t a hell YES, it’s a hell NO
This makes decision making much simpler. It requires sacrifice & a shift in perspective.
I had to shed toxic habits, addictions, friends, & old versions of myself. I had to give up excuses, playing it safe, fear of mistakes, shrinking myself, & FOMO in order to UPLEVEL body, mind, & spirit.
Sacrifice is a choice & it doesn’t seem like a negative thing when you want something bad enough. Embrace JOMO: JOY of missing out.

5) Realize the power of influence. Develop meaningful, deeper relationships!
What you consume, consumes you & what consumes you, controls your life. Our consumption is not only what we eat/drink but also what we watch, listen to, social media, & environment (people & places).
If you want to change, become a healthier, wealthier, happier version of yourself, you have to change your behaviors & consumptions. Listen to a podcast, motivational speakers, surround yourself with successful, high value people.

Our lives are built around our relationships. Our interpersonal skills are the keys to your success. You must improve and deepen your relationships through interpersonal intelligence and your ability to understand and interact effectively with others.

When you can gracefully navigate social settings with good verbal and non-verbal communication, you build strong connections with all types of people and show them you value them.

Deep conversations with the right people are worth their weight in Gold. Katie Kelly, @lil_bit_of_fit

6) Realize the power of discipline
It is what it is – you either do or you don’t. There’s nothing worse than rolling thru life in the passenger’s seat.
It’s about keeping commitments to yourself. If dieting & obtaining the physique & level of health & success you desire were easy, everyone would be lean, happy & rich.
Goals don’t mean anything unless you ACT. Just like knowledge isn’t power unless there’s application. We were made to be ACTIVE participants in life. The word ATTRACTION includes the word ACTION.

7) You can’t please everyone & your Character matters!
“But one of the big lessons I have learned from my journey is you can’t please everyone, so don’t try.” — Chris Colfer

It’s impossible to please everyone in your life. Not everyone will agree with you or even like you. You don’t need to get the approval of others, especially if you strive for excellence over perfection.

Stay true to who you are. Find people who believe in you, and you believe in them. Find your tribe and stay loyal to those who give to you.

A person’s character is about their value systems and defines their behavior. Your behavior can be traced back to your values and beliefs. Your view of the world influences your behavior. Having good character helps you make good choices and decisions.

Good character is the foundation for good decisions

When you have a good character of honesty, loyalty, and perseverance, you’ll feel good about yourself while earning the trust and gaining the respect of others. People with solid moral character find happiness and success in their life and grow their relationships with others because of honesty, transparency, and mutual respect.

8) Be like water, flexible & adaptable. Realize good things are worth patience & sacrifice.

“A bad plan is better than no plan, and the most important quality of any plan is the flexibility to change.” — Judson L Moore

When you are flexible and adaptable, you more easily accomplish your goals. You find ways to cope and succeed when circumstances are not in your favor.

Learn to bend without breaking. Adaptability helps you handle and embrace change in order to be able to thrive in whatever situation life throws at you.

“The best things in life don’t come easy, but those things are the ones worth the sacrifice.” — Adriana Locke

A good life is up to you. The amount of effort you put in every day, the ability for you to learn from your mistakes, and how you cultivate a trustworthy network of colleagues and friends are up to you.

Your life is all about contrast. Nothing in this world is worth having if you don’t have to go through some hard times. The key is to have mental toughness, self belief, & an endurance mindset.

When you have these mindsets, you view failure as an opportunity to improve yourself, you are unafraid to take risks, and you make sure you continue to have a positive outlook on life because you know you’re worth it.

There you go, 8 life lessons that can change your life for the better!

You won’t learn these life lessons at one time. Be mindful that change takes time and allow yourself the time you need to grow. The key is to be aware of life lessons and apply them to your life. The change you want in life begins and ends with you.

“Life’s challenges are not supposed to paralyze you; they’re supposed to help you discover who you are.” — Bernice Johnson Reagon

Let ‘s crush this week!
oxox Coach K

All links, coaching, discount codes, free content here!

Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.

She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!

Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.

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

Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years. You can find her on the gram, @lil_bit_of_fit