Tag: Lilbitoffit

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If doctors had told me years ago they didn’t know what was wrong with me it would’ve saved me years of suffering

@mikhailapeterson made a post today about how much time & suffering would’ve been saved if doctors would’ve just told us they didn’t know what was wrong & we were gonna have to figure it out for ourselves.

I wasn’t diagnosed with Crohn’s until 2018. I was 35 years old. I had lived 35 years with doctors telling me to eat more fruits, vegetables, & fiber when those were the exact things basically killing me. 

Eating nothing but meat was frowned upon & frankly considered f*cked up & a shade of disordered eating, which is not. It saved me.

If you told me 2 yrs ago I could eat this many calories (2,000/d) & be happy, & maintain this level of leanness & health, I would’ve told you you were full of sh*t.

I understand what y’all are goin thru trying to figure out what food & fitness will give you the feeling & body you’re seeking. I know what it feels like to not know what to eat. I included my symptoms & a list of trigger foods along with all the many shapes & sizes of my 55lb weight loss journey in this post to help you.

I also understand what it feels like to not have the money to invest in someone to help you, which is why I created a 354 page Meat & Macros guide which you can find in the link in my IG bio at a reduced price because I want to help as many people out there as possible.

I simply want to remind you to listen to your gut, to your intuition & don’t be afraid to go against the grain, literally & figuratively if it feels right to you.

I love you guys & wish you the happiest of Fridays! ❤️

Oxox⁣

Coach K 

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How long will it take me to lose 30 pounds?

THE question everyone asks when they go to start a diet… “How long is it gonna take?”

I know you hate hearing “it depends” but there’s really no other answer for it.

Typically, if you are a smaller individual with less body weight to lose, lower in body fat%, it should take a lil longer to lose the same amount of total weight as someone who has more weight & body fat to lose.

In general terms, I would recommend a rate of weight loss of 0.4-0.8% total bodyweight per week. 

Any slower, people get discouraged, any faster it’s hard to adhere & sustain plus you run the risk of losing lean body mass. We want to maintain as much lean muscle as possible when dieting. 

Ain’t nobody wanna be #skinnyfat & be running around with a pancake booty.

Also, your story and history matter. Any “coach” that slashes your calories or prescribes macros without reviewing your history and current starting point you may wanna rethink. 

Just had this exact conversation with a Consultation client this week. Her coach slashed her calories to 1500 without educating her what her true maintenance calories should be & what time frame was appropriate for her diet.

My client thought 1500 was her maintenance calories at 5’10, working out five days a week and this is what she should be eating for life🤯 

Your coach should also explain & go over how to properly reverse out of your diet & what it means to periodize your nutrition properly to get the body you desire.

Feel free to save, tag, and share this post with your friends.

I go through different examples of how long it would possibly take you to lose 30 pounds and two different stories that may sound similar to yours. 

Swipe through y’all!

Peace love and meat 🥩 

Oxox 

Coach K

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I used to be hungry all the time: what I learned about hunger

Confessions of another dirty bathroom photo…

I ate 63g of carbs yesterday.

I used to be hungry all the time.

I hate sharing my food.

Other things I don’t share are toothbrushes & wieners but those stories probly aren’t IG appropriate & sure to spark conversations that’ll go down the gutter rather quickly.

Been throwin in some 2 a days the last couple weeks on days I have evenings free to experiment. Been craving carbs after my workouts in the evenings, so I honor my body & listen to her. My carbs of choice are rice cakes, easily tracked, portable, & don’t typically cause gut issues in moderation with my Crohn’s disease & autoimmune needs. Quantity varies, I am able to moderate these now. So far so good.

They help me with recovery, lower my cortisol, & help me sleep. Transparently sharing my experiences – go your own way. I stick to meat & eggs for everything else, rice cakes only post workout after an evening WOD with the 5:30 crew. I don’t crave them when I don’t need them. Rest days & days I stick to my morning workouts I don’t want them. Proud of my body & mind for supporting me in intuitive, nurturing ways compared to my self sabotaging self years ago.

Went back to CrossFit & Beats class more regularly. I realized how much more enjoyable & effective my workouts are with community. Being more social was a 2022 intention of mine, Its fed my soul & stoked my hunger in more ways than one & got me thinkin…

I remember being hungry all the time even after a huge meal, I still wanted dessert. I noticed my friends were able to eat smaller portions & be satisfied. I felt ashamed. As I aged & became more self aware, a sense of amazement & awakening crept over me…  

Did this mean that the bottomless hunger I felt wasn’t physical hunger after all? Could I sit down at a meal & push away my plate, full & satisfied, without the urge to overeat?

I could, but only after I figured out that I wasn’t only hungry for food. I was hungry for enjoyment & satisfaction, & not just in my belly, but in my whole life.

Somewhere as a kid, between farm chores, playing with My Little Ponies & going on my first diet, I lost track of the idea that I was allowed to enjoy my body, my food, & just being alive. I decided that always feeling hungry & vaguely dissatisfied was part of growing up.

I had to learn the bigger lesson – that hunger isn’t simply about filling our bellies, but about something deeper: a hunger for connection, enjoyment, & love.

From my own experience & awakening of learning to feel full, body & heart, I hope you find ways to satisfy your inner hunger. To be continued in another post at some time, let this be a conversation starter with yourself.

oxox Coach K

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Should I do cardio before or after lifting? How can I lose fat and gain muscle? Things you may not want to hear…

Love yourself enough to go after your goal physique.⁣
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In many cases this may mean doing the exact opposite of what you think you need to do. ⁣
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Swipe for reminders answering some of your questions the past couple days.⁣
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Losing weight will neither make you a stronger, healthier, more acceptable human nor a happier person. ⁣
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To answer your questions of “Should I do cardio before or after weights?” and “How do I train for better performance for my competition or race AND lose body fat?”⁣
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If your goal is to BUILD muscle, strength & have better performance, we want to be doing resistance training when we have our best ability to perform well & that means eating like it too.⁣
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That means your cardio session before lifting or constant worrying about burning more calories is the exact OPPOSITE of your goal of better performance, building muscle, & getting stronger.⁣
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You don’t want to deplete your energy systems by doing excess cardio before lifting if your goal is to get strong, perform well, & lift as efficiently as you can.⁣
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Building muscle & getting stronger are hard af. Why would you want to purposely make it more difficult?⁣
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Also, losing body fat & building muscle are 2 different goals. Commit to one, eat & train like you mean it.⁣
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So take away…⁣
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Love yourself enough to do the things you need to do to optimally crush your goals. Be clear on your goal & execute.⁣
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Lfg. ⁣
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Oxox Coach K

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How many calories should I be eating?

“How many calories do you eat?” “How many calories should I eat?”

Fabulous question & one that is unique for you. Just because your neighbor eats a certain amount of calories or follows a certain diet or just because I do doesn’t mean it’s correct for you.

Lemme explain…

The number of calories someone requires to maintain their bodyweight is unique & specific to them. Therefore, just because 2 people are the same height, weight, age & gender, doesn’t mean they should consume the same amount of energy (which is calories) per day.

Daily caloric requirements are influenced by many factors including these & swipe for cheat sheets!⬇️

▪️ Occupation (active vs sedentary)

▪️ Training frequency & intensity

▪️ Recent dieting history (metabolic adaptation, disordered eating, etc)

▪️ NEAT levels outside of work (walking for ex)

▪️ Diet quality, thermic effect of food (whole foods vs highly-processed)

▪️ Overall health & hormone status

▪️ Sleep Quality, Stress

▪️ How much muscle you have

It’s a matter of perspective. What you think is “alotta calories” is highly subjective, as different people will have different interpretations of what they consider to be “alotta food.”

Also, macro requirements will depend on the individual as well, everyone has a different threshold of energy & macro ratios of which they thrive. 

Pay more attention to the below vs hyperfocusing on numbers:

▪️ Energy availability is in a great position to optimize health, performance & recovery

▪️ Your diet includes whole foods highly bioavailable & packed with essential nutrient requirements

▪️ Your relationship with food is healthy, hunger & satiation cues are on point

Enjoy the cheat sheets, experiment, & have fun! Don’t be afraid to eat!

You got this! How many calories are you crushing? 🦾🥩

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How sleep affects your entire life! Do you know your sleep chronotype?

Good morning America 🇺🇸🐮☕️🐈‍⬛
and all my friends from across the globe!🌎❤️

Ya girl slept almost 9 hours & didn’t get up until 815! Holy sh*t Pete & I actually had good lighting for a decent picture☀️😄

I can’t stress enough how important sleep is. As someone with Crohn’s disease I’ve noticed over the years sleep is the number one factor that affects the way I feel throughout the day AND my ability to achieve specific body goals including fat loss.

It affects my gut flares, digestion, performance in the gym, cravings, hunger, & my ability to give fcks about things I really need to get fcks about.🤷‍♀️

— And it makes me a much nicer human 👀

As far as how I manage sleep:
I shoot for an average of 7 solid hours of sleep a night. I’m typically asleep by 845ish PM.

On workdays I get up at 4 AM, Im at the gym training by 5 AM, at work by 6:45am. Work 7am-7pm.

Did you know there are #SleepChronotypes ? I AM A LION🦁
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I came across @thesleepdoctor years ago! There are 4 genetic chronotypes that describe sleep patterns.

IG LINK HERE TO SAVE POST FOR A REFERENCE

These Chronotypes affect your metabolism, productivity, creativity, & most of all your energetic, mental + physical health.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some people are genetically wired:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉To sleep half awake & alert, light sleepers, have a low sleep drive.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 To be morning oriented driven optimists with a medium sleep drive. True morning person – wake up & shine.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Prefer a solar based sleep schedule, awake with the sunrise, wind down with the sunset, have a high sleep drive.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 To be night oriented people with a medium sleep drive. They get a second wind after sunset & want to complete projects and/or have a creative rush.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It helped me not only understand myself but also how to schedule my day to better serve my health, happiness, AND as a result👉increase my success in life!

He has a 3 minute quiz to see if you are a lion (morning bird), bear (sun up to sun down rhythm, most common), wolf (night owl) or a dolphin (who are all over the place as far as sleep needs).⁣
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Follow the link: https://thepowerofwhenquiz.com/
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Also posted a YouTube, link in stories & highlights under podcasts/YouTube’s. Scroll to the end.

Book recommendation in highlights under books. All on IG, link here too!

It will be a game changer for your health. Remember knowledge + APPLICATION is power.

We need to equip ourselves with information about OUR bodies, so we can thrive! ⁣⠀⠀⠀

Would LOVE to know, what best describes you?👇

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The people who are comfortable being alone will never waste your time with dating games

I saw a post today by @wittyidiot that I felt in my soul. I know I’m not the only one out there that absolutely thrives being alone the majority of the time. 

And I really hope you guys are your own best friend, you really should be.

So hear me out, you’ll appreciate this. 

He said: “The people who are comfortable being alone will never waste your time with dating games. All business, zero bullshit. If they’re special, you’ll know and you’ll know you’re special too because they choose to spend time with you over their favorite person, themself.

It’s the last place we want to be. We’re basically interviewing you to replace ourself as our new best friend and we really don’t want to give up that position but we are also intrigued that there is more out there than the echoing cacophony of our own bullshit in our heads.”

✊Preach it brother.

I am at the stage where I don’t simply want to be crazy in love. 

I want to be calm in love. 

I want to be confident in love. 

I wanna define love. 

I want to be happy in love.  

I want to be understood in love. 

My safe space & biggest adventure.

Feels like freedom & home.

Likes long walks down the meat aisle. 😁🥩

#relationshipgoals ❤️

Random Full Moon 🌕 Monday night journaling.

Enjoy!

Oxox Coach K

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Operation build a booty and sculpted shoulders! Effective movements and workouts!

Operation build big a booty & shoulders for 2022? 🦾🍑 — it’s a vibe 😉 

No, you don’t have to switch up your workouts every time the wind blows. I’m asked this on the reg. I rarely switch up my body building basics routine. I focus on consistently getting my sessions in & consistently lifting heavier than I did before. Swipe through!

Real results are not from complicated movements, booty bands, supplements, & endless cardio.

There is no quick fix or hack to building muscle. Building muscle aka “Tone”

It takes time. Patience. Consistency.

It takes intentional training & programming.

It takes eating more food & putting an end to chronic dieting.

It takes putting an end to freaking out everytime the scale changes.

It takes Periodization.

It takes choosing optimal exercises, rinse & repeat over & over.

When it comes to muscle building for a specific body part the exercises you choose are kind of like the food you choose for your diet.

One “healthy” meal doesn’t make an effective diet. It’s the consistency of meals consumed over time.

Invest in good trainers & coaches to teach you how to do these properly. Form is everything. Basics are everything. Eat your protein and simply get to the gym!

If you are not doing any of these, have fun & add them to your arsenal 🦾🍑 🥩

Oxox Coach K

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A reminder on being dogmatic about your diet

How bout we start our week off with a laugh? (& #MeatBars of course) Then somethin I wanna remind y’all, especially our newbie “carnivores” out there.

Saw a meme this mornin that said somethin like: 

How to be an adult:

  • pay your bills
  • Don’t do meth
  • Eat bacon (I’ll add beef 🥩😉)

😂

Seriously tho…

I’d also like to add “- Go your own way” to this list.

Had some people flip their sh*t that I included rice cakes on my list of how to build a meat-based meal on last nights post. 

“Well won’t that spike your insulin???? We’re not supposed to eat those!!!” They said. 

Y’ALL…it all comes down to what you metabolize & absorb properly, what you digest efficiently, the quantity, your emotional relationship with that food, what food combos you pair that food with, the application of why you’re choosing to consume that food & when – I could go on & on. 

A lotttttta stuff right?!

Numerous factors come into play when it comes to what kind of food, diet, & workouts are right for you.

The same thing with trying to figure out your career path or love life or purpose, etc – we are all going to be different!

Also, if you’re not digesting fat properly you’re also going to have a hard time controlling & stabilizing your blood sugar most likely. Carbs are not the enemy here. It comes down to body function & your relationship with foods.

ANY food or substance you put into your mouth (let’s keep it clean here 😆) are going to stimulate some kind of body function reaction & response. Protein & fat both raise blood glucose to varying degrees.

If you can’t break down food to absorb & utilize the nutrients like fats, proteins, vitamins, minerals, etc. you will experience sub optimal health & struggle with body goals. 

Food preferences will be different for all of us. Life is way too short to be dogmatic about anything in life especially love, food & fitness.

So let’s not over complicate things, be overly sensitive, & take everything so personally that we allow the silliest things to cut like a knife & make a wound that doesn’t need to be there.

Trust the journey of your life & you will gradually outgrow what you thought you should do. You’ll outgrow what you thought you couldn’t live without & fall in love with what you truly needed & what was meant to be❤️

Oxox

Coach K

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How to hit your protein & examples of meat based meals on carnivore, low carb, and keto

Meal prep cheat sheets to help give y’all visuals on examples of how to break down meals. 

Had tons of questions about how to hit 50g of protein. The biggest tip is TRACK YOUR FOOD! 

I like MyFitnessPal.

Educate yourself on what it is you’re consuming in meals. You don’t have to track forever, but self awareness is an investment that will serve you for a lifetime.

Here are cheat sheets of a variety of meats & animal based foods to make this as easy & basic af as possible!

You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.

Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…

I still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing. 

Also included the “meat your macros” with #MeatBars examples if you like 2 meals/d.

Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.

Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.

My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.

Some examples I’ve used with clients:

21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)

30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135 grams protein (~1.0–1.1)

30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)

45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Happy meal prepping!