Fixing the Fear of Gaining Weight and A Simple Guide to Ways I Learned to Love Myself

This will probably trigger you…
It triggers me everytime someone asks me. “How do I learn to love myself?”

Straight up, I’ll tell you, you are the reason you’re not where you wanna be.
And it’s because of fear.

I tell you this as your coach & fellow human that understands.

For the majority of you following along my fitness journey via the interwebs, I feel confident saying we have many things in common, including this painful topic.

You see I realize now, as my 41 year old self, fear of gaining weight totally stifled my potential, controlled, & basically wrecking balled my life in every facet.

Every facet of life is connected. I categorize mine as health, self, wealth, & relationships.

My disordered eating & self love journey started at the age of 8.

Fear of gaining weight & self loathing caused me to live decades in agony & struggle.

I ate all the wrong things for me. All the “healthy” sugar free food & crazy diets that tore up my gut, hormones, & metabolism.

I starved, binged, purged, & over exercised myself to exhaustion, inflammation, & imbalances.

I didn’t have many friends & missed out on SOOO many memories because I feared eating food, both because I didn’t wanna go over my calories & be “fat” & I feared being judged for not being able to eat “normal” due to my Crohn’s.

I didn’t ask guys out, I doubted myself. I was never athletic enough, skinny enough, lean enough, strong enough, pretty enough, smart enough…

I never reached a body goal I was happy with no matter how thin I got or how strong I got. Not because I wasn’t a hard worker, I worked my ass off, but because my relationship with myself, my negative mindset, & fear of gaining weight controlled ME.

I had a DM from a woman desperate for me to give her magic macros & all the answers to get a lean physique.

First thing she said, “I’m afraid to gain the weight back, but what I’m doing isn’t working.” She was eating tons of lean protein, little fat, stated she was hungry all the time, fasting, working out like a fiend…sound familiar?

I said you’re right, it’s not working. The main issue isn’t not having the perfect macros or workout regime, it’s because you’re letting your fear of gaining weight block your doors of abundance & success.

It’s preventing you mentally & physically from making the correct decisions & courses of action. Your body also responds to your thoughts & feelings, if all you think & feel is self hate, despair, & poor health – that’s what you’re gonna get.

She said, “I never thought of it that way.”

I said, “Exactly.”

So I wrote a list of simple things I did to help me learn to love myself for you to refer back to. Make these yours however they fit & resonate.

I hope they give you HOPE that you can learn to love yourself too.

Simple Ways I Learned to Love Myself

Self awareness means to know & accept yourself. It’s impossible to love yourself if you don’t even know who you are. Invest in discovering what you believe, value, & like. And yes, this will mean making mistakes, but you’ll learn & discover what you do like.

I asked myself these questions:
What are my strengths?
How do I want to feel in my body, relationships, & finances?
Who matters most to me? Who are my people?
What am I ashamed of?
What do I like to do for fun?
What am I worried about that consumes my thoughts?
What are my values? What do I believe in?
If I could have one wish, it would be…
Where do I feel safest?
What or who gives me comfort? What or who do I numb with?
If I wasn’t afraid, I would…
What is my proudest accomplishment?
What is my biggest failure?
Am I a night owl or an early bird? How can I arrange my life to better suit this part of me?
What do I like about my job(s)? Does it bring me joy & fulfillment?
What do I do to show myself love & self-care?
Am I an introvert or an extrovert? Am I energized being around others or being by myself?
What is/are my happiest memory/memories?
What am I grateful for?

Say “no” when you need to. It doesn’t make you a bad person, it makes you smart & more able to fully yourself & those around you. Boundaries are one HUGE form of self-care because they let others know that you are deserving of respect.

Comparison is the thief of Joy -Stop. Others aren’t better or worse, more or less than you; we’re all just different. You are worthy simply because you exist. Period. The reason we struggle is because we compare everyone’s highlight reels to our behind the scenes.

The reason we struggle is because we compare everyone’s highlight reels to our behind the scenes.

Know and own your strengths. We all have tremendous gifts. refer back to those questions in number 1. And again, stop comparing. When you’re busy, distracted, & always stuck in comparison “whoa is me” mode, it’s hard to acknowledge & access these vibrant qualities. Focusing on your strengths will increase your positive feelings for yourself & inner & outer vibration.

Let go of the past. Your past mistakes and imperfections don’t need you anymore. Cut the cords physically & energetically. Embrace your humanness. Mistakes are normal. Imperfections are part of what makes you, YOU. Everything is an experience. That’s it. You can choose & begin again every day.

Accept that some people won’t like you no matter what you do. All that matters is you love YOU. People view you from their own lens of life experience & trauma. We do this to others too. So think about that before you go to judge someone. Don’t waste your time trying to please people who are impossible to please or people who just aren’t that important to you. Being yourself means you have to give up your people-pleasing ways and embrace your authentic self. People pleasing leads to you losing yourself & ultimately building resentment.

Make JOY & fun unapologetic priorities. We were meant to live this life in Joy. Put something you love & look forward to on your agenda every week. Anticipation is a key stage in helping you feel happiness; by having something to look forward to, no matter what your circumstances, you bring happiness into your life well before the event actually takes place. That’s you vibrating those happy feelings we all want which helps us attract abundance into all areas of our lives.

Practice gratitude. Gratitude is one of the simplest ways to focus on the good in yourself and in your life. Name at least 3 things you’re grateful for when you wake up every morning. Flood your mind & morning with positive quotes, images, intentions for your day. This is an enormous part of my morning routine. I speak out everything I’m grateful for no matter how silly they seem. I can’t tell you how many times I say, “Thank you God & Universe” during my days. And it has made all the positive difference. Even for small things like a light turning green, or a parking space, or bills or expenses that enable me to live a life of comfort & joy.

Here are some things I like to do that help me live in positivity & gratitude:

Waiting in a checkout line, compliment someone. Acknowledge people & say good morning. Buy someone’s groceries or coffee. Be kind to the homeless & less fortunate.
Leave sweet notes for your partner, spouse, kids, roommates, coworkers, etc telling them how much you appreciate them. Send a kind text.
Send people gifts on Amazon. OMG, one of my favorite things to do! Get their address & send them something to brighten their day! You can do this anywhere & anytime without even leaving home or getting out of your pj’s!
Tip well & express gratitude for exceptional service. Give well deserved reviews. I do this at restaurants, bars, on instacart & amazon, surveys about services.
Thank the Universe, God, Collective- whatever & whoever you believe in for letting you live another day.
Thank Mother Earth & farmers for our food.
Express your appreciation for the weather.
Daily, write down at least 3 things you feel grateful for.
Look in the mirror & appreciate all the miraculous things your body does for you. What do you love about yourself?
Open the door for people. Help the elderly. Talk to everyone no matter who they are. Tell people who serve you THANK YOU!

Take nurturing, loving care of your body! Y’all, health is truly priceless & your greatest wealth. Give yourself the gift of feeling physically strong & thriving – move, exercise regularly, eat healthfully, hydrate, get 7-8 hours of sleep most nights, say no to gluttony, & minimize alcohol &/or other numbing mechanisms. The most successful, happy people are those with daily success habits & a routine that helps them thrive!

Write yourself a love letter. Get it out, you’re amazing! This puts all the wonderful intentions out there & that’s what you’ll attract back to you. We attract what we ARE. Attraction also includes the words ACTION. Do the things that embody the person you desire to be. Repeat this list in the mirror every morning. Write them out on post it notes & put them where you can see them.

Surround yourself with a nurturing, up leveling environment. This includes everything you consume: people, books, movies, social media, food, drink, jobs, where you live, where you hang out, etc. Who you spend time with reflects how you feel about yourself. People who feel worthy surround themselves with positive people. Sometimes loving yourself means you have to end relationships & things & let them go. Let them go with LOVE.

Things that keep me HIGH VIBE⚡️✨:

Pinterest scripting (saving photos I wanna manifest & those that make me feel AMAZING, LUSCIOUS, VIBRANT, EMPOWERED, etc)

High vibe music

Exercise, walking, nature

Infrared sauna, red light therapy

Positive podcasts & audiobooks

Coloring & Canva design

Talking to my people, writing

Smiling at someone, hugging

Doing something kind for someone

Gratitude shower

Putting on makeup, hair/wardrobe accessories

Dressing in sparkly vibrant clothes/jewelry

Massage, Doing my nails, lash & hair extensions

Organizing & cleaning my space

Wearing certain colors #colortherapy

Start with the ones that feel easiest for you & work on something new every week. A reminder you can do hard things, especially when the hardest thing feels like loving YOU.

oxox Coach K

All link, services, coaching, free content & discount codes here!

Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development.

You can find her personal weight loss & healing story here.

She’s been involved in travel nursing & radiography for 20 years! She’s a writer, connection maker, nutritionist, & entrepreneur who loves helping others & squeezing every drop out of life!

Katie grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.

She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation with weight loss & Crohn’s disease.

She competed as a competitive CrossFit athlete in her early 30’s. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, & hormonal imbalances, she is passionate about helping others find self-love, achieve their health & business goals, & create sustainable success habits for an EXTRAordinary life!

February 12, 2022

Why Life rarely turns out as planned and how some people just feel different

2 things I thought about this morning: 1. Life doesn’t always turn out the way you planned, it’s usually frustrating af first, yet somehow always turns out better. 2. Some people just feel different & are your once in a lifetime kind of people.⁣
⁣
As a younger version, I thought I’d be happily married for years, have that white picket fence, 2 kids, a dog, & happily ever after by 21. Let’s all laugh together, now.⁣
⁣
In reality, I’ll be 40 in July, I’ve been married & divorced twice. I’m single, have a cat named Pete, & struggled more years & cried more tears than you can shake a stick at. ⁣
⁣
However, I’ve learned so much about myself, how to communicate with others, who I am & wanna continue to be. I learned how to nourish myself, climb my way out of $43,000 of debt, build a business & myself as a brand. I am proud of the successful life & woman molded out of the imperfection.⁣
⁣
Life doesn’t always resemble what you thought it might look like. Milestones move, perspectives change, the things we yearn for evolve. Some things break never to be fixed again & some things break to be rebuilt better than you ever could have imagined.⁣
⁣
Life doesn’t gift us with a peek around the corner to see how things will turn out. Life does, however, litter the journey with love, laughter, moments of joy that take your breath away, learning, & it always lands us right where we’re supposed to be in divine timing.⁣
⁣
You’ll meet people who can read your silence & make your thoughts feel heard. You’ll meet people for the first time that you feel like you’ve known forever & don’t need to hide from.⁣
⁣
These people are your most cherished safe place & your most exciting adventure. They feel like the sweet burn of a good bourbon that tastes like freedom & home.⁣
⁣
They may come in & flip your life on it’s head in the most unexpected, joyful, savory, luxurious ways possible.⁣
⁣
Let life flow like water.⁣
Roll with it like a boss. ⁣
⁣
oxox ⁣
Coach K⁣

saturdaymorningview #lifeisgood

Scrubs: @wearfigs XXS top, XXSP bottom (5’1, 105lbs)

February 4, 2022

I asked an elderly patient what the most important thing she learned in life and this is what she said

I asked an elderly patient years ago, “What is the most important thing you’ve learned in 85 years?”⁣
⁣
And she said somethin to me I’ll never forget that I also heard on a podcast the other day that brought back this memory, “One of the most important things I’ve learned is health is the crown on the well person’s head that only the sick person can see & wealth comes in many other more important forms than money.”⁣
⁣
Ooooof. Who else felt that? 👋⁣
⁣
She went on to say, “I wished I had changed my perspective sooner. Mostly around the perception of being ‘wealthy’ & the perception that in order to be beautiful I had to be skinny. I realize I was always chasing a goal like being rich & losing as much weight as possible instead of embracing the experiences of the journey & being grateful for what I already had.”⁣
⁣
I don’t know about y’all but I love spending time with the elderly. They’re full of magical wisdom.⁣
⁣
3 things I’ve learned in my 39 yrs on this earth I’ll share with you in hopes of you learning this sooner than I did:⁣
⁣
➡️Joy, purpose, fulfillment (JPF) vs fame, fortune, applause (FFA). Which would you choose? I choose JPF because if you choose JPF the FFA will follow.⁣
⁣
➡️Forms of wealth: self mastery, self awareness, family, health, your craft, personal development, money, time, freedom, charity, adventure, your circle of genius & environment⁣
⁣
➡️Don’t lower your standards or standard of living to meet your income, raise your income & standards of living to meet your standards.⁣
⁣
➡️If you’re gonna chase something, chase service. Because “To live in the hearts we leave behind, is not to die.” – Thomas Campbell.⁣
⁣
We’re all gonna die what are you gonna leave behind? Abs, money in the bank, or the memories of a life well lived?⁣
⁣
Oxox⁣
Coach K⁣
Scrubs: @wearfigs
I’m an XXS top, XXS petite bottom for reference (5’1, 105lbs)

January 14, 2022

You can take the girl out of the honkeytonk but you can’t take the honkeytonk out of the girl

Nothin like a 1st calf heifer bringin life into this world unassisted!

Video cred to my dad @bryankelly8261 I was like holy sh*t, dad posted a video on Instagram!

As my 👼🏻🙏Papaw, Jerome W. would say, “Good worker.”

To quote one of my favorite movies, “You can take the girl outta the Honkytonk, but you can’t take the Honkytonk outta the girl,” -Sweet Home Alabama

You know those places.

Those places your heart is the happiest & at peace.

For those of you who may not know I basically WAS raised in a barn. Kelly Farms has been in the family name for almost 160 years.

My first love was agriculture & cattle, it’s all I ever knew growing up. 10 years in 4-H, 4 in the FFA, president of my chapters, top of my livestock & crop judging teams.

I was raised by the toughest & hardest working parents & we were raised right. We knew what the 10 Commandments were & the golden rule & we respected our elders. I am beyond grateful. Unfortunately the world today is very different.

Not a day goes by I am not thankful for the parents & life that taught me the value of hard work.

That taught me to experience the circle of life, appreciation for the land & livestock, the feeling of running your hand thru the hair of your new 4-H calf & the feel of pride & the velvety purple champion banner after putting in blood, sweat, time, & tears.

That taught me knowledge + application was power➡️education was a priority but you still needed common sense & real life sh*t skills, too.

That showed me unconditional love, how to be resilient & disciplined, & still teach me life lessons today.

My daddy taught me to let my roots run deep & mama taught me to let my heart have wings! ✨🐮🌱❤️✨

December 31, 2021

New Years resolutions and habits to bring into 2022.

➡️How bout them Boilers? 🏈 💛🖤🤍 #btfu

➡️I slept until almost 7. Our patient numbers in the ER are insane. Grateful for a day off right meow.🐱

➡️I Googled #fengshui for the new year yesterday & they said to wear red or yellow underwear for good luck 🤷‍♀️🍀🩲 contemplating buying some😄 although I really hate wearing underwear. Jus sayin. I know I’m not the only one, don’t lie.

➡️Set routines not resolutions for the new year. You have to BE the lifestyle & the person you want. Routines will get you there, vapid resolutions with no true intention or action will not.

➡️Figured out how to keep Pete from waking me up when I don’t have to get up early. Set my auto brew on the coffee pot maker till later. ☕️ 🐈‍⬛ He hates it when I work on my computer in the mornings. He’s a Snuggle bug.

Holy sh*t tomorrow is a new year. I know they say as you get older time flies by, they ain’t kiddin. We’re only here for a short blip.

Simply sharing things on my mind & heart this mornin. Swipe through for lessons I wished I’d learned earlier & “That Girl” habits to bring into 2022.

I just want to thank y’all for your love, your kindness, your dedication to yourselves to learn & grow & do that with me, here.

Click photo for all the slides and life lessons!!

I promise the time that we spend here together is never wasted & I’m grateful for each & everyone of you!

To all my past, present, & future digital family, I love you guys!

Let’s have us a year 🎉 🥩 🥂

Eat the meat. Go to the f*ckin gym. Be kind. Don’t be a d*ck.

Oxox

Sorta sweet, Sorta Beth Dutton

✌️ Coach K

November 30, 2021November 30, 2021

The 4 Habits Crippling Your Brain and Blocking Success

It was like I was jumping into my car to go somewhere without the keys…

The number one block preventing me from transformation was my BRAIN.

Like 90% of all transformation comes from awareness & resilience. I didn’t know that when I started.

When you are at your lowest point, that is your greatest door to change. A big friggin door that smacks you in the face!

I remember the morning after I wrecked my truck. I fell asleep at the wheel. Tired, going through a divorce at the time, living with my parents, had been drinking that day.

My mom looked at me as I walked into the kitchen & I told her what had happened.
I said, “Mom I have a problem.”

She replied, “Yeah I saw your problem sittin in the driveway. Congratulations, you’ve hit rock bottom. There’s only one way left to go & that’s UP from here!”

Trying to navigate my way through life, more specifically my weight loss & health journey, I thought my success & happiness would come when I found the perfect diet. I thought if I could just find an easy way to restrict food, lose fat fast, & shrink to the smallest version of myself my problems would be solved.

It wasn’t all my food, most of my problems stemmed from my thoughts & the story I kept telling myself.

Your brain is the control center for all activities in your body, mind, & reality you live. It regulates your breathing, heartbeat, emotions, thoughts, words, conversations you hold internally & externally, & many more vital processes.

Yet, most of us think success comes from singular things like diets, workouts, having just the right job or relationship, when we’re harming our brains every single day. And most of the time, we’re not even aware of it.

I started noticing positive changes & ease of life when I set new intentions & habits like spending more time outside, listening to my gut, doing things that brought me joy like coloring & walking, light therapy, gratitude, morning movement, less time on my phone, using blue blocking glasses, not drinking tap water, moving more throughout the day, removing toxic people/things/habits/social media & cultivating an up leveling environment. All products, codes, & links are in the link in my Instagram bio.

I wanna share these with you so you can learn them quicker than I did.

The 4 habits crippling your brain & blocking success!

SLEEP

Y’all this a biggie! Most of us don’t get enough & realize the impact quality sleep has on our overall health & energy. It affects EVERYTHING from our mood, energy, performance, fat loss, muscle gain, body function, ability to give sh*ts about the truly important things we should give sh*ts about.

When was the last time you didn’t sleep well but felt great & performed at your best?
Never. I’ll answer that for you.

The consequences of sleep deprivation can be fatal & range from dementia, brain cell loss, early memory loss, or even Alzheimer’s. These effects slow down your thinking, impair your memory, & hinder learning. Research even shows that sleep deprivation might shrink your brain. When you sleep, your brain gets a chance to recover & process what you’ve learned & experience throughout the day.

THE FIX

Most people need 7-8 hours of sleep to feel & perform their best. However, it’s also important to consider the QUALITY of your sleep. Set regular bedtimes, wear blue blocking glasses after sunrise & light therapy in the mornings. I use Swanwick glasses. Put down the electronics an hour before bed, create a dark, cool environment by turning the heat down & getting black out curtains, reduce caffeine intake to mornings only & under 300mg/day, take a natural melatonin & or magnesium supplement before bed. Helpful supplements I’ve used are Natural Vitality Calmful Sleep, Relax Liposomal from Nuethix Formulations, & Zzzyquil. On Amazon Favorites List here

2. DOING “NOTHING”
One of the most underrated ways you might be harming your brain is by NOT USING IT.
Your brain is like a muscle & like they say, “If you don’t use it, you’ll lose it.”
We are designed to move & create & think. Challenging thoughts, new skills, different hobbies, interesting & meaningful conversations, reading, podcasts, nurturing social media, YouTubes, new experiences, puzzles, games, coloring, cross stitching, painting, & crosswords can help stimulate your brain & develop neuroplasticity, which refers to the brain’s ability to adapt. Like any muscle, your brain needs to be used and flexed to stay in shape.

THE FIX
Research proves that brain exercises have a positive effect on our cognitive abilities. So, what are you waiting for? Ask yourself what you could do today or this week to learn something new & train your brain. Start with choosing something that brings you Joy! I enjoy coloring, writing, learning, exploring new places I’ve never been & talking to new people!

3. NOT MOVING

I’ll say it again, we were made to MOVE. Living a sedentary lifestyle can have dangerous effects on our mental & physical health. An inactive lifestyle comes at high costs, such as heart disease, obesity, diabetes, depression, loss of strength, & even dementia.

A study found that a sedentary lifestyle also has negative effects on our brains. For example, it negatively influences our memory. There’s nothing wrong with chillin on the couch & taking a time out, we need that balance too. However, the problem is that millions of people, especially those working from home or with desk jobs are victims of a sedentary lifestyle (because you choose to be). 10k steps per day, make that a goal.

THE FIX
Beating a sedentary lifestyle is mostly about incorporating daily activity into your life that you enjoy & becomes a success habit. It’s not about exercising hours a day but being intentional to make movement a vital part of your day.

Teach yourself to be a morning person, get your workout or some kind of movement done first thing. The most successful people make this a part of their morning routines. Take short walk breaks every 20-30 minutes, walk after meals, park further away, take the stairs, wind down with a short walk at night, do yoga, stretch, run, do group classes, walk around your house & lift dumbbells during commercials – just do something!
I walk around our ER & around my CT machine in between patients, I walk after meals & work out in the morning. I also have a pair of extra 10 & 3lb weights & a resistance band I keep in my radiology suite for a quick circuit during down time.

4. NIX THE SUGAR

According to Fernando Gomes Pinilla, professor of neurosurgery at UCLA, what you eat affects how you think. 100% agree! If you’re like me, I’m one that has suffered with gut issues & food addiction. Never had a great relationship with carbs or sugar, nor could I digest them well.

Research also proves that a high-sugar diet slows down our brains as well as interferes with memory & learning. What do we tend to crave in times of stress or boredom? Typically highly caloric foods chocked full of sugar, carbs, & fat. When we get overwhelmed & stressed, these cortisol spikes make us feel the need for more energy & the easiest way to get that instant hit is through sugar. And that’s exactly what most junk food delivers: minimal nutrients, low quality oils, additives, sugar, & salt.
The problem is that we are overfed & undernourished as a whole because of readily available “junk” food. Malnutrition doesn’t only harm your waistline but also affects brain function & development.
Our brains make up 2% of our body weight, but they use 20% of the resources. That’s why the food you consume has such a huge effect on your thinking & behavior.

THE FIX

Cut out the crap. Protein & healthy fats should make us the majority of your meals. Choose foods you love & ones that do not trigger negative physical or mental problems like gut issues, mood swings, & disordered eating habits like binging & emotional eating.

Make sure you’re eating enough, We should be eating out true maintenance calories the majority of the year. You can use the TDEEcalculator.net to find yours & it’ll give you a suggested group of macros. I like my protein set around 1g/lb of body weight or goal weight if you have more to lose. I’ve personally even gone up to 1.5g/lb of body weight & for smaller individuals like myself doing a more meat-based, low carb lifestyle.

My meal 2 at work today! #meatbars 😉 Airfry. 380, 12 minutes thru preheat cycle. Surf & Turf! Air fried shrimp, 80% ground beef, & 93% Perdue ground chicken! Cleaning out the fridge. I bring an airfryer to work with me. Have an instant vortex 6 qt. on Amazon fav list. These also re heat well. Info all over my IG, scroll thru, check highlights & link in IG bio!

Invest in a coach or practitioner or qualified individual to help you! My Coaching FAQ’s are in the link in my Instagram bio & here!

AS always, to my humans out there just tryna be better!
oxox Coach K

November 20, 2021

Uncomfortable Truths I Wished I Had Realized and Accepted Earlier In Life

Feeling pretty & PRETTY STRONG this mornin. Shamelessly admiring my arms in the freakin awesome lighting🦾 @hotworx.fishers

Your homework is to take time to simply love on yourself today, too. You’re magnificent!

Photo dump on IG of my morning success habits which includes me writing to y’all (& myself) every single day.

Workout at HotWorx Fishers. Loving the new Blast workout!

I had a great workout & sweat sesh while learning & listening to @iamsahararose & @itskrista talk about The Law of One. Well done sisters👏🏼 this was mind-blowing 🤯 & remarkably expansive!

Link here: https://podcasts.apple.com/us/podcast/highest-self-podcast/id1244644906?i=1000542464069

Sparked what I felt nudged to channel & share with you guys:

Uncomfortable truths I wished I had realized & accepted earlier in life …

Here goes…

Happiness is the byproduct of living your purpose.
Happiness doesn’t make you happy, having purpose makes you happy. Once you become at peace with your purpose, your life & your body will fall in line. You won’t feel the need to numb & self sabotage with emotional eating, gluttony, self-loathing, overspending, sleeping around, excessive drinking – pick your poison.

Talking with clients & reflecting on my own journey, the reason we self sabotage is because we’re trying to find love & stimuli outside of ourselves & feel we have no purpose, no significance.

It’s like eating when you’re bored. It’s like the elderly & their partner dies or they’re put in a nursing home or you take their keys away, they often expire shortly after. It’s like taking away their purpose.

Gut check moment, right?!

Learn to redirect your mind & you then learn how to redirect your life. It’s your choice.

We all have definitions of heaven & hell.
We are all deliciously unique individuals. Just let people BE. Loving someone in the hopes that they will change is not truly loving someone. Truly loving someone is giving them the free will to live as they choose. This includes learning to lovingly release & let people go. Remember everything happens for you not to you. Stop trying to cram a round peg into a square hole.

Not everyone wants to be in the same kind of “relationships.”
The definition of a relationship will be different for us all. We’re all One. One Love. There is no right or wrong way to live your life, it’s all an experience of your choosing.

I personally feel there is no requirement to have to slap labels or legally binding contracts on relationships to make them more significant or lucrative.

What “successful” looks like, what “beautiful” looks like…if they make you happy & fulfill some part of you, let it BE & savor the moments. And if you choose at some time to be exclusive or to change your definition in a different way, let that BE & savor the moment or the season. Stop over complicating shxt.

Have a partner who wants to see you thrive & evolve WITH YOU or no partner at all.
Y’all, being around energy vampires who’re trying to keep you small is painful af – AND your decision. One of my best friends, as well as myself, have been in a relationship(s) where the other persons needs & goals were always way more important. You felt all that mattered was that you made it as easy as possible for THEM to move forward & be comfortable. If you achieved success, they were jealous, felt you were overshadowing, it was never as good as theirs, & your goals were ridiculous.

Even though we sometimes can’t choose whether we fall in love or not, we can indeed choose whether we stay with someone. There’s a big difference in being alone & lonely. I will repeat this to my very last breath.
If your partner constantly dulls your shine & all you feel is your energy waning & seeking to people please, it’s probably the wrong partner.

A rich relationship should be full of support, nourishing challenge, & encouragement. If someone doesn’t want to see you achieve your dreams, they won’t be there when you hit rock bottom either. Sorry Sis, no, quit bullshxttin yourself. And just because a relationship has lasted “a long time” doesn’t mean it’s working.

Life isn’t “fair” it just “is.”
If you expect life to be fair, you’ll be disappointed & never reach your potential. Shxt happens, & sometimes, there’s no reasonable explanation for why things happen or why people do what they do.

Ultimately I do believe we manifest our lives & attract what we get, we attract what we are. So think about that & control what you can control, which is your vibration & reaction to things.

There won’t ever be a better time to start.
Most people waste their lifetime procrastinating instead of living their desired life because they think there will be a “better time to start.” You never know how much time you have left, & life is certainly too short to postpone experiences that bring you joy. Making a wrong decision is better than making no decision. It’s like that saying I love SO much, “It’s better to ask for forgiveness than permission.” 😂

Money is simply energy & it has power.
No matter if you like it or not — money matters.
Learn to love it. Learn to appreciate it. It isn’t bad. It doesn’t make people bad. The vast majority of the global population spends 40+ hours per week working for money. Most people hate their jobs, but stay because they need to “pay the bills.”

Many of us spend a significant part of our lives working for money, I personally LOVE working, it brings me happiness & a feeling of purpose, but most people deny its importance or they let it define them.

Stop denying the power & importance of money & start learning how to use it to your advantage & give back. Make it work FOR you, stop wasting it on useless things, use things love people, invest only in things that bring you joy & upleveling.

Money isn’t everything, but it certainly brings you freedom, the ability to give back, & makes life a whole helluva lot easier & more fun.

Social media can steal your time, energy, & your soul but it doesn’t have to.
I have a love-hate relationship with Social media. The trolls make it unbearable some days, haters gonna hate, hurt people hurt people, etc. etc.

Your voice matters, don’t let other people stifle what you want to share with the world. Be proud of your life & your body. You can decide whether you use social media to make your life better or worse. You have control over what you consume & what you see.

Choose to be a creator, not a consumer of content. I loathe the word influencer, I choose to be an Authority. Sorta sweet, sorta Beth Dutton vibes. 🙅🏼‍♀️😉 Where my Yellowstone fans at?! 👋

Final thoughts…
Life ain’t always easy but it’s always good. It’s a privilege to wake up & be alive. Don’t expect life to be fair, create your own rules. Or do as I do, I don’t do rules I do what feels right.🙃

If you constantly choose comfort & ignorance over courage & awareness, you’ll end up being the puppet of others. If you, however, manage to embrace the following truths, you might be able to design an extraordinarily fulfilling, purpose-driven life earlier than I did.❤️❤️‍🩹❤️‍🔥

Oxox
Coach K

#beabetterhuman #manifestabundance#lifelessons #wordstoliveby #selfhealing #womeninhealthcare #xraytech#spreadpositivity #dating #relationshipgoals #singlelife #carnivorediet #carnivorewomen #catmom #plantmom #lilbitoffit #girlswholift #singlegirlproblems #singleguyproblems #indyblogger #indianablogger #midwestblogger #womenofindianapolis #womenofradiology #indianapolis #fishersindiana #carmelindiana #datinginyour30s #datinginyour40s

November 1, 2021

How love, food, & money are all connected & how I changed

This morning I I realized how messed up my relationships were.

I thought about chapters in the past, the struggles in particular. I talked about overcoming struggle yesterday.

(If you haven’t, check that blog out. I needed to hear it myself too. A swift kick in the🍑)

Food, body image, money, & love are all connected. My 29 year old self & sure as sh*t my 19 year old self had NO IDEA.

It all comes down to energetics & the way you FEEL about yourself.

I told y’all my body image issues, eating disorders, & fxckd up relationship with food & myself started at the age of 8.

I never felt pretty or significant. We had “enough” as a hardworking family of 5, growing up on a farm.

But as a child, often material “wealth” outweighs the truly important things like kindness & service.

So if you don’t have certain things or dress like the cool kids, you’re picked on & told that you’re poor & less worthy.

If you’re not skinny like the popular kids you’re told you’re fat & not worthy of love.

This wrecked my relationships with love, food, & money for decades.

As a result I racked up credit card debt to buy things to make myself feel more worthy.

I over ate & under ate to control my body thinking reaching a certain size would make me worthy of love. Exacerbating my poor health, disordered eating, & gut issues.

My romantic relationships we’re like rainbows of confusion, struggle, & continuously feeling lost.

We place value & control on specific things for validation in hopes of making ourselves FEEL a certain way.

Usually the feelings we’re chasing are to be loved, seen, heard, worthy, significant, & included.

We want to be CHOSEN & LOVED.

Over spending

Discounting & under valuing

Emotional eating & Disordered eating

Over exercising

Giving our bodies to people who don’t deserve them

People pleasing & playing small

Excessive drinking & drug use

In American society we tend to value thin bodies, financial wealth, titles, material wealth, “fitting in & following suit.”

Improvement in all of these areas of my life started with changing my mindset, my energetics around my worth, reminding myself money is just energy, thoughts became things & I controlled my reality by my reaction, reminding myself there is so much abundance in this world, I matter simply because I exist & because I have a kind heart & choose a life of service & purpose.

I felt some of you out there may have needed to hear this message this morning & know that you’re not alone.

I may be known as a “nutrition coach” & “Xray tech”, but a reminder there are so many more facets to you than labels, food, money, & body image.

And my doors are open if you need a listening ear who accepts you as perfectly imperfect as you are.

And what you are is incredible simply because you’re YOU.💕

Happy Monday loves!

Oxox Coach K

October 31, 2021October 31, 2021

A message to those who struggle & 4 tips to drag your azz out of it

I would say up until, let’s say a few years ago, it’s hard to pin down exactity (I made that word up btw), I feel I lived my life in a constant struggle.

Occasionally I still do, except now, I see the beauty & gift that comes from the grit of the struggle. We wouldn’t understand the contrast or be able to savor the warmth & joy of the good times.

We all struggle with our own demons in some way because we’re human.

The most common messages I receive are “How do I overcome X struggle?” In one short-ISH response, I’m gonna give you the advice I would give my own children if I had any.

Know I’m also writing this not just for y’all who are strugglin, but also to my former self & a reminder to this present woman. Advice I wish I had when I felt worthless, ugly, fat, insignificant, unloved, & like my whole world was collapsing around me & I just couldn’t dig my way out.

When I thought darkness & scarcity & sickness was just “My Story” until I realized it was more about changing my desires & how I felt vs changing my beliefs. There’s a difference. Changing your vibration & feelings will attract what you want much quicker than simply stating a changed belief. Attraction includes the word ACTION.

Going through struggle is not about focusing on the suffering or avoidance of, it’s about embracing overcoming adversity.

So my top 4 tips to those who are constantly on the struggle bus & hot mess express:

1. BEcome MORE
When my life kicked me in the face, one thing that always snapped me back to my desired reality: the realization that I had to actually had to BEcome MORE. I had to BE & DO who I want to BEcome.

For me, I struggled with the facade I wasn’t a significant person worth knowing or loving – BECAUSE I hadn’t become a person worth knowing. I let every shadow, bad habit, & sh*tty thought take over my life like a black cloud.

I either made fun of others or hid in shame to cover up my own insecurities. Examples: I laughed at people in that mushy gushy love, thought having money made you “bad” or it was hard to make, I hid in shame, people pleasing, & stifled my potential because I never wanted to be seen as a failure, rejected, & different, mocked “skinny” girls because secretly I wanted to be them.

You are capable of so much more than you think. Your voice matters & you can bring about phenomenal change in this world if you just let go of your fear of what others think of you, of thinking you have to hide behind your fake azz social media, of fitting into society’s boxes, & anything else not serving you.

Choose to BEcome MORE.

2. EXTRAordinary takes being EXTRA.
Fxcking own it. Frankly we’re lazy af as a society. We want everything to be easy peasy like taking a pill to get that “toned” physique we all desire. When the only way to truly get it & KEEP IT, is by consistency & creating an internal & external environment to support the person we wish to be.

You know I’m not one to sugar coat, literally & figuratively, if you’re struggling, it’s because you need to DO MORE to BEcome MORE than you’re currently doing. Do more of the good shiz like:

– Smile at people for no good reason. They’re free!

– Give compliments just because they make someone feel loved

– Hold the door open for people, be kind

– Go to the fxcking gym. Eat your beef.

– Get your face out of your phone & acknowledge people in line or the elevator, get off your phone at dinner & actually talk, be present

– Do more of what you love just because it brings you JOY

– Allow yourself to love without expectations & risk being hurt because it’s better to have loved & lost than to never have loved at all

– Be unapologetic about loving yourself above all & realizing you owe no one anything

3. Experience More

I used to be scared sh*tless to think about hopping on a plane, road tripping alone, or striking up a conversation with anyone I didn’t know. It stifled me. Now I LOVE IT! I meet new people & friends everywhere I go.

Being married to a US Marine in one chapter of my life & experiencing the melting pot of the military opened my eyes to a whole new world & I will be forever grateful. It has made me more well-rounded & appreciative of other ethnicities & all backgrounds.

Traveling made me more compassionate, appreciative of how I was raised, & opened my eyes to the world beyond my “perfect” & “safe” small country town USA in McCordsville, Indiana.

Get out of your hometown, pack your suitcase, & roll. Not to escape life, but to give yourself the moment to explore & pause to go find yourself again.

4. Be Content with Enoughness

I felt like a failure the majority of my life because I didn’t “live up to society’s ‘normal’ timeline.” I’ve talked about this before, I thought by 40 I would have been married 18 years, have 2 kids, a white picket fence, & 18 years seniority at the same job since college.

LMFAO.

2 divorces, infertility, thousands of dollars in debt, more jobs than I can count or include on a 1 page resume, & decades of sickness & beating the sh*t outta my body later…

But like I stated before, you don’t appreciate the good times without the bad. I would not be the woman I am today, writing this, helping you, via these experiences without them. Embrace adversity & YOUR OWN TIMELINE. Life happens FOR US not to us.

You are enough simply because you exist. You will always be rich if you’re content with ENOUGH. Our future is not guaranteed, that’s really all we’re guaranteed.

Accumulating money, titles, things, followers, a shrinking number on the scale, abs, certain milestones, whatever you wanna insert here…are pointless quests if you don’t love who you are & where you are right now.

Repeat after me:

“Trust that some of the best days of your life haven’t even happened yet. There are going to be parties that leave you dancing until 6am, spontaneous adventures that teach you more than you ever learned in a classroom. There are going to be nights that will stay burned beneath your eyelids, memories that dance underneath your skin. Life is going to exceed your expectations, it is going to astonish you with its timing.
Remember — you have not felt it all.
The world still has so much left for you”
– Bianca Sparacino

Love y’all

oxox Coach K

@lil_bit_of_fit

June 13, 2021

The ultimate guide to fat loss, health, and wellness! My secrets revealed!

A woman who knows herself & what she brings to the table is not afraid to eat alone. – me

— Literally & figuratively.

“Wellness Truths” & Reminders for Life I’ve learned thru my healing & fitness journey. Basically everything detailed in this blog, you’ll wanna take notes!

Tons of new followers on IG, WELCOME, I hope these answer all of your questions!

I’m speaking from my experience here, remember, we are all beautifully unique & different human beings. There is no one-size-fits-all approach to anything in life. You have to find your special blend.

For example, many people give advice that aren’t always applicable to everyone like:

👉🏻Everything in Moderation

Not everyone can moderate. I am an abstainer. Food is like a drug to me, carbs specifically. They are not the devil I just have a poor relationship with them. I do better with food rules. Moderation leads to self sabotage for someone like me. We can’t have one cookie, it leads to the whole package & emotional distress — just like an alcoholic can’t have one drink.

👉🏻Just Eat Until You’re Full

Some people don’t know what it feels like to be comfortably full. They can’t assess or distinguish satiety signals. Those do better with portion control measures, macros, food rules & eating schedules.

👉🏻Just Eat When You’re Hungry

Just like satiety cues, some people don’t know when they’re really hungry and when they’re emotionally eating. These are skills you have to learn and they start with self-awareness. Hunger can be stimulated even when you’re not hungry simply by smelling food, seeing food, thirst, learned habits like eating in front of the TV, boredom, & stress eating.

I hope these raindrops of enlightenment can fill your cup with the nourishment you need to create your own blend & thrive. ☕️ 💧 🌱 🪴 🌻

I talk about food, macros, training, all your questions & everything in between, keep reading!

REMINDERS FOR LIFE

🌻Grant yourself permission.

You are allowed to:

Feel how you feel. Want what you want. Know what you know. Sense what you sense. Crave what you crave. Be where you are & do things your way. Learn to trust yourself.

🌻Stop accepting your story if you wish for another.

You’re not going to master the rest of your life in one day. Relax. Make a decision & master the day. Then just keep doing that every day. Decide who you are & how you react. Live a life & timeline authentic to YOU.

🌻You are the creator & the cause.

Thoughts become things. You are the creator of your world. You can create new realities inside & outside any experience. You can create ways out of or into any experience. You attract what you put out.

🌻If you don’t make time for your wellness, you will be forced to make time for your illness.

Read that again.

🌻It gets better.

Love finds you when you love yourself & your life first. It’s the space in between the life & love we’ve lost & the life & love we hope for that we find ourselves.

🌻Leaders are readers & surround themselves with successful people.

Success leaves clues. Fuel your body & your BRAIN. Listen to podcasts, read, ask questions, get a coach or mentor. Cut out toxic people & energy vampires.

🌻Minimize toxins the best you can for healthy hormones.

This means parabans, plastics, pesticides, processed food, artificial ingredients. Ditch the Tupperware, check your beauty products, cleaning supplies, & READ INGREDIENT & NUTRITION LABELS.

🌻Move in the morning.

Workout, walk, yoga, mobility. Shoot for 10k steps/day. Increasing your NEAT (non-exercise movement) has the biggest impact on total calorie burn throughout the day. Walk after eating meals & after lunch. Set break times every 20-30 minutes. Simply get up & walk.

🌻Your body likes routine.

Set eating times & pick foods that suit your lifestyle, schedule, & wellness goals. This is different for everyone.

MY WELLNESS SECRETS & TRUTHS

🌻For me, I prefer 2 meals a day. The largest after my workout for recovery, the second late afternoon around 1-2pm. My digestion is slow & not as efficient in the evening, therefore I keep my largest meals early in the day & fast anywhere from 16-20 hours overnight depending on my work & workout schedule. I do not do extended fasting. Fasting is not a dirty word. It is simply a tool & strategy to optimize fueling your body. Just like macros.

🌻Set realistic expectations as far as fat loss and aesthetic goals. Realize a certain level of leanness is going to require sacrifices. You will be hungry. It will suck. If you want shredded abs & all the striations, stop your bitching and put in the fxcking work. That work requires MINDSET work as well. If you’re not willing to do what those people are willing to do to look that way, set another goal. As a coach myself, our job is to tell you what you need to hear not what you want to hear. Sometimes that means setting a new goal, eating more food, committing to a healing process, resting, and learning to love yourself first.

🌻Balancing blood sugar is the key to fat loss, feeling satisfied, & minimizing cravings. Keep meals protein & fat focused. You should not be snacking in between meals. If you feel the need to snack, your meal either didn’t contain enough protein and or fat or was not large enough. I love my NutriSense continuous glucose monitor, you can snag one here for yourself! CODE: KATIECGM25 for some $$. It has helped me manage my blood sugar levels by giving me data to make more educated decisions about fasting, meal sizes, meal options, exercise intensity – ALL THE THINGS!

✅Protein is the most satiating. General range: 1g of protein per body weight or goal weight for most. Avid exercisers, athletes, people lifting weights, and older people require more. Most do well spreading out around 30-50 g per meal without digestive distress.

✅For carbs, most people do well controlling blood sugar regulation with meals under 40 g of carbohydrates. The less active you are the less carbohydrates you typically require. The body optimizes carbohydrates most efficiently post workout and in the evening before bed because it reduces your cortisol (stress) level and can help you sleep better.

✅Nail your protein first and then determine what fuel source is most appropriate for your health needs, digestion, training and fitness goals. Your fuel sources are carbohydrates and fats.

🌻I work out fasted at 5 AM most mornings. Fasting blood glucose I like around 75-90 You can test with a simple glucometer from Amazon or any drug store or get yourself a NutriSense CGM like I talked about in above bullets. I feel best working out 4-5 days/week. Mix of cardio & strength training. Do shit you LOVE that keep you active and in the gym & take rest days. I prefer 1 active recovery day & 1 full rest day.

🌻 Manage stress. Schedule self care & rest days. Sleep 7-8 hrs a night. If you’re sleeping less than 6 you did not earn your workout. My secret weapons:

@hotworx.fishers infrared saunas

@3kings_athletics CrossFit & Beats

@bryanboorstein Evolved Systems Training programming

@vitalityivbar wellness treatments

@massageheightsindy massages

Routine colonics treatments via Brandy Mason Colon Hydrotherapy in Carmel, IN (I have her info as well, dm me on Instagram)

@instacart Grocery Delivery

@stitchfix Personal Stylists

✅Favorite self care is coloring, writing, walking, live music, time with friends, a spa day, pedicure, working out, & a new mani via my @impressmanicure press on nails. I get them at CVS, Kroger, Target, & Meijer.

🌻I don’t ‘treat myself’ or ‘cheat.’ Food is not a reward/something to earn. I also dislike saying cheat because it implies it’s going to benefit you in some way. Cheaters cheat to win. Do you really think you’re winning by cheating yourself?

🌻I eat 2 meals/d on avg as I said before. My days off or if I can sleep in, I now eat 1 meal. You must experiment. Your experience/needs will be different than mine.⁣ It takes TIME. It took me an entire year to fully adapt to an animal based lifestyle, & yes, I gained 15lbs initially. I’ve now lost around 20.

🌻Majority of meals are my Airfryer Crispy meat bars. 85% ground beef, ground chicken. Avg 2lbs of meat/d. Ground meat is easier to digest & track. I removed most pork & dairy, I don’t digest’em well. I don’t add extra fat often. Choose meats that are higher in fat. No I don’t like organ meat, I prefer the taste of grain fed over grass fed beef.

Airfryer Crispy Meat Bars

The secret is leaving it loosely packed for the crispy exterior. Do not pack them into tight patties. Break them up into 4 to 5 sections. Chicken and turkey are harder to break up, it’s super loosey-goosey. Times will vary depending on your air fryer. I have an Instant 6qt. On Amazon favorites list, link in bio on IG.

Set Airfry, 380, 12 minutes, no preheat.

⁣🌻I stick to beef because it’s satisfying & delicious but not SO delicious I want to binge. Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyper palatable & processed meats)

🌻There are 50 freaking shades of the carnivore diet. Don’t hate on other people because they include other things into their diets. We all have different toleration‘s & needs. I have a million sensitivities so I typically only season with pink Himalayan sea salt. The majority of my food is meat & eggs. Epic Brand baked Himalayan sea salt pork rinds if I need something crunchy and low carb.

🌻Rice cakes on occasion post workout or in the evening if I need them, rarely above 50g/day. I do fine on white rice, rice cakes, rice Chex cereal, & honey as far as carbs. I don’t crave carbs anymore, so I rarely need a refeed day anymore.

🌻Preworkout & morning drink I enjoy @strongcoffeecompany Latte. It’s kind of like a creamer for me. It does have caffeine. I blend about 4oz coffee, 5-6oz hot water, & 1/2 scoop of the strong coffee company latte. Use a packet of stevia if you want yours sweeter. Link in bio on Instagram. Discount code: KatieKelly

🌻 I don’t take many supplements anymore but I do recommend the NuEthix Formulations Brand. I have use these all throughout my healing, health, fat loss, performance — you name it journeys! Link in bio also on this website & IG. Discount Code: lilbitoffit

Feel free to message me on the gram, we can go over a supplement regimen that’s appropriate for you.

🌻I track macros loosely. It keeps me accountable & I know where to adjust.

**Again these numbers are for ME**

I hesitate to give any specific numbers but I want to show you guys how much food you can actually eat & enjoy when you commit to healing & eating foods that work for you!

I’m 5’1, now around 105-107, crossFit & lift 5 days a week, average 13-15,000 steps/d, active job.

Macros VARY but these are my AVG ratios: 0-5% Carb, around 30% Protein, & 60% Fat

Around 1900-2100 cal/d. Protein I’m around 130g-170g (Yes, I realize that’s a 💩 ton but I thrive on higher protein & moderate fat. I don’t have a gallbladder so my threshold is lower than most keto, low carb, and carnivore connoisseur‘s)

I don’t over complicate things or give a shit that people say, “Oh my gosh if you eat too much protein you’re going to get fat because it all turns to glucose, yada yada.” It’s better (for me & most people out there anyways) than eating boxes of pop tarts and Twinkies. Yes, too high a protein can cause issues if your fat isn’t high enough on a low carb approach. Eat what you want people as long as it keeps you you’re healthiest self and you feel great. The most common mistake I see when people are trying to adopt a low-carb lifestyle is not eating enough food in general and their protein being too high and fat not high enough.

🌻YES, you can CrossFit & carnivore, CAREFULLY. Comes down to allowing yourself to fully adapt to being fat-fueled, meal timing, eating ample calories, & RECOVERY. I did a full interview on my first year on carnivore here. Please check it out it will answer most of your questions about transitioning to carnivore.

🌻 Sleep=nonnegotiable. 7 hrs min. Zzyquil helps. I take it most nights because I can’t shut my mind off. It is what it is I’m transparent here. Don’t you dare tell me to cut out coffee, that is a nonnegotiable for me. I am well aware of a healthy caffeine intake. I keep mine under 300 mg a day and only in the mornings.

🌻Questions about steps. Yes, I still hit 13-15k steps/day⁣, even on rest days, drinkin a ton of water + electrolytes, fasting when I’m not hungry (~18hrs avg), eating when I am.⁣⁣ No extended fasts, no snacking. I like Ultima Replenisher in grape and raspberry flavor. Link in bio on Instagram as well.

⁣🌻I do drink coffee daily. Have cocktails socially. I don’t typically eat & have cocktails I choose 1 or the other. Set a 2-3 drink max limit. I don’t drink half as much as I used to. Some months I won’t drink it all, others, I’ll pick one day & go out on the weekend. I’m an adult it’s my choice. I don’t deny or beat myself up if I choose to be a human & drink & make memories with friends & family. Go your own way! I do feel better not drinking, duh, as most of us will. Lack of sleep, stress, & consuming food triggers cause more issues with any gut or Crohn’s flare‘s for me. Alcohol on occasion, I’m OK with. Be your own mixologist. I typically order a diet coke and ask for a shot of vodka that I mix myself. That way you have control over how much alcohol is in it.

You determine your non-negotiables. Some days it’s electrolytes & my crispy airfryer meat bars, other days it’s vodka & bourbon. 🤷‍♀️Whatevs. Just be aware of the repercussions of your choices.

🌻Go get your health markers, hormones, gut stuff, bloodwork, etc tested if you feel like things are off. I can’t stress that enough stop guessing.

Please feel free to reach out if you need a consultation by myself or need recommendations for other coaches more applicable to you and your needs! Fill out a basic inquiry here so I can learn about you!

Whew y’all. That’s a lot of brain dumping & word vomit! I hope these tidbits can serve you in a way that you need to help you be your happiest and healthiest!!

Again never hesitate to reach out to me, I live on the gram most of the time and do my best to answer each and everyone of you back!

Love y’all so much!

Oxox Coach K