4 things to be thankful for & how to stop “Shoulding” on yourself

4 things to be grateful for: what you currently have, where you currently are, how far you’ve come, & the person you’re becoming.

If you had told me 2+ yrs ago I would be where I am today, I would’ve told you you were crazy.

2 yrs ago I was 37, 20lbs heavier, married, confused af, still trying to find my way in life, food, & fitness.

I realize as the woman standing here today, 39, 20lbs lighter, divorced…I will always be finding my way in life, food, & fitness & that’s ok.

Realize change takes a lot longer thank you think and it’s a life long process.

This is my year of ‘I want to…’, not ‘I should…’⠀⠀⠀⠀⠀⠀⠀⠀⠀

If I can teach you anything today let it be this…stop ‘shoulding’ yourself.

Things that helped me to stop the shoulding:

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1. Align with your values. When your actions are aligned with your highest values, then you’ll be assured you’re ‘doing the best that you can with what you’ve got at that time.’ By living a values-driven life, there will be less room for the word ‘should’ in your vocab.

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2. Strengthen your relationship with Self Trust & Self Awareness. Listen to your intuition & allow it to guide you. Spend time alone to reflect on all the moments that you have listened to your gut & it’s served you well. That’s your proof.

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3. Talk to yourself. Notice the times your self-talk involves the word ‘should’ – because change will only happen with awareness. Being aware of your inner critic will allow your inner-nurturer to appear.

Things to tell yourself:⠀⠀⠀⠀⠀⠀

“This is good enough & I am ok with it.”

“I am doing my best.”⠀⠀⠀⠀⠀⠀⠀⠀⠀

“I am more than enough.”

“I don’t owe anyone anything. I validate myself.”

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By ditching the word ‘should,’ you start nurturing the badass that you truly are ❤️‍🔥

Oxox

Coach K

#flashbackfriday 

Signs you’re eating at your maintenance calories & what you need to do if you are not

Y’all wanna know what most people get wrong when it comes to dieting in general?

Not dieting. 

We weren’t meant to live in a constant state of restriction. Feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, no body comp changes, cold all the freakin time – THAT was my normal back in the day.

I committed every sin I’ve talked about here on the interwebs. I used to CrossFit my a$$ off hours a day 7 d/wk on 1500 calories, eating all the carbs & plants, wrecking me mentally & physically. I wondered why I could never recover & I never looked “jacked” like other female athletes that weren’t working “half as hard” & eating twice as much as me.

Like a fine wine bitches. 😉

Fast forward today, my 39 year old self finally fit the puzzle pieces together & learned not to fear food, not to see it as something I had to earn or burn off. I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, and I eat ALOT. I avg 1850-2000 calories a day most days, primarily ground beef, eggs, lamb, & Perdue ground chicken.

Reminder, maintenance calories are how many calories we can eat in a day & maintain optimal body function without seeing any changes to muscle & fat composition. In other words, chillin like a villain. 

If you’re eating below where you need to be calorically & basically feeling the exact opposite of the signs we’re talkin about in the slides of this post, you most likely need to do what’s called a reverse diet. Don’t know how? I have a whole 354 page EGuide with a section dedicated to this very subject.

Included are some things you may not want to hear:

A healthy body loses body fat & any weight you gain in the process of gaining health is weight you needed to gain.

It may take years to get the body you want going through numerous periodization cycles.

There is a cost to being a certain level of lean. 

That athletic body you covet just may weigh more than you think.

Unless you’re a newbie & never worked out before or dieted, fat loss takes a calorie deficit, muscle gain takes at least maintenance & more likely surplus. Pick one. You cannot do both at the same time.

Also, our bodies are all different. What weight & body fat % one person is might work great for them as far as hormonal & metabolic health, others it may not be optimal & you may need to eat more to remedy any issues.

And if you refuse to eat more when you need to restore your health, you have far pressing more important issues than looking good in a bikini.

Keepin it real,

Coach K

Positive shit you need to hear on Blah Days

Honestly, I think one of the most empowering things you can do to remove weight is to separate what you view as a negative thing or quality from your identity.

Instead of saying things like:

My life sucks

I’m fat, lazy, a failure, a loser, etc

I can’t

I’m unlovable, unsuccessful

I’m not special

I’m weak

or whatever the hell ya wanna put here…

Recognize the feeling & frame it as an action or quality that you are consciously working on rather than an unchangeable part of who you are. It’s not who you are, it’s what you feel you are. Feelings are fleeting & malleable.


I want you to repeat everyday, & I DGAF if you think it’s stupid, it will change your life if you believe:


“Everyday in every way I am better and better.” – that’s it.


Today’s Message…

The Universe always replaces what exists in your life with something bigger and better, only if you believe. Release what’s stuck, release holding on to the past or resisting change. Welcome new skin & new energy. Let go of what needs to be removed. There’s great blessings in surrendering & allowing the Universe to take care of you.

Tap for full post on IG


Swipe, save, tag, & you have my permission to share freely…to all humans out there just tryna be better.


oxox

Coach K

Meeting your Carnivore Macros with Lilbitoffit’s Crispy Airfryer #MeatBars & cheat sheets for different body goals

Q: If I eat 2 lbs of meat what would my macros be? Also don’t know what my macros should be for different goals?

Basic AF “Meat Your Macros” with Crispy Airfryer #MeatBars + Carnivore Macros Examples 

Please read the visuals & captions. I answer many redundant questions if you guys would read the posts in it’s entirety. I say this with love❤️

Tap photo for all the Cheat Sheets on IG

⁣⁣

There are 100 different ways to “Meat” your macros. All of our bodies/goals/histories/needs are different, which means all of our macro nutrient ratios are going to be different.⁣

I’m not saying you guys have to eat this way but I’m breaking it down so y’all have a visual!Using 2 meals/d as a generic simple “meal plan” AGAIN, go your own way most of us carnivores eat 1-3 meals/day, avg 2. 

⁣ QUICK REMINDER ON HOW TO WEIGH, LOG, & TRACK MEAT CORRECTLY! ⬇️ and check out this article if you are not consuming all of the fat that’s in the bottom of your air fryer, or you blot or drain your meat: https://www.bestfoodfacts.org/lean-to-fat-ratio/

Please check out this article!

In a Fat Loss Cut? Most of you will choose 1-2 meals/day. Maybe you’re fat cycling too

In a Muscle Building Phase? I suggest 3 meals/day to get your calories in 

Many of you are choosing super lean meats like chicken breasts because you’re still stuck in that bro diet mindset.⁣ Talked about this in a YouTube video yesterday – YouTube link in IG bio!

Our fuel sources are carbs & fats. When you take away carbs, the fuel source you have left are fats. 

If you’re struggling with hormonal imbalances & low energy, check your fat to protein ratios. Your protein may be too high.  You have to eat ample fat for healthy hormone balance & to get your calories up to function like a normal human being.⁣

Swipe for all the meal prep & macros examples to help you!

Oxox

Coach K

Common Link Notes:

Purchase 354 page Ultimate Meat & Macros Guide PDF Link 🤗

Complete Supplement & Product PDF Guide link

#MeatBars Recipe Guide

Instagram

Coaching FAQ’s

All links: https://linktr.ee/lil_bit_of_fit

The 5 top habits that helped me lose & keep off 55lbs + Carnivore Tips for Body Transformation!

The 5 top habits that helped me lose & keep off 55lbs + Carnivore Tips for Body Transformation!

Tap for YouTube

We cover your questions:

  • Top 5 Foundational Habits to body transformation
  • What can I eat on Carnivore?
  • Caution Foods
  • How do I curb cravings?
  • Diarrhea and constipation?
  • Meal timing, how much do I eat?
  • Macros, building muscle, losing fat?
  • Slow digestion tips?
  • Easiest way is to prep food?
  • Easiest food to track & digest?
  • How do I save money on Carnivore?
  • Ordering out? What do I tell others?
  • Do I have to track glucose & ketones to lose body fat?
  • Do I need to eat plants in fiber?
  • I’ve had bariatric surgery/a gastric sleeve can I still do Carnivore? Tips?
  • Is carnivore good for IBS & IBD?
  • Do I count carbs or net carbs? Can I eat honey & sweet potatoes?

Show notes⬇️

Purchase 354 page Ultimate Meat & Macros Guide PDF Link 🤗 https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=A7ME5JLKMGHSS

Complete Supplement & Product PDF Guide link: https://drive.google.com/file/d/1QZ7JTSHtuN_t_PcWyrEyJJyaDhTlTY7B/view?usp=drivesdk

#MeatBars Recipe Guide: https://drive.google.com/file/d/1a2AXYDWgvd_HWQf-hv_5S4I-hzQPNIFr/view?usp=drivesdk

Emr-Tek Red Light Device: https://emr-tek.com/products/firewave

Code: lilbitoffit30 for 30% off

Amazon Portable Infrared Sauna: https://amzn.to/3EUzM9x

Instagram: http://www.instagram.com/lil_bit_of_fit

Coaching FAQ’s: https://lilbitoffit.com/coaching-faqs/

All links: https://linktr.ee/lil_bit_of_fit

Lies your disordered eating told you and what you’re really hungry for

I used to crave all the sweets. Could smash an entire pan of brownies, boxes of cereal, gallons of ice cream — & I did in the thick of my binging & disordered eating. Followed by days of guilt, inflammation, pain, & more hunger.⁣

Tap for full post with cheat sheets!

⁣Thank God every day for this carnivore lifestyle. This is an important post, please SWIPE, save tag & share freely with someone who needs to hear it or if it’s a simple reminder for yourself.

We think we crave chocolate, cookies, brownies, & ice cream, but our hunger truly is for somethin much deeper, somethin much more nourishing.⁣

⁣Things like love, significance, fulfillment, & connection are what we really crave.⁣

⁣When we allow ourselves to FEEL & RECEIVE & have these things, it’s far more satisfying than treats, overindulgence, & temporary pleasures.⁣

⁣If you feel constant, ravenous hunger, know you are probly feeling undernourished & unfulfilled in more ways than just food. ⁣

❌Watch your words, they’re powerful!

“Diet starts tomorrow, or Monday, etc”

“I deserve a ‘cheat meal’ or ‘treat’ because I’ve been, ‘good’ all week.”

“I messed up my diet, might as well splurge & start again Monday.”

“If I eat that I’ll need to make sure I workout enough to burn it all off.”

“I’ll be happy when I reach my goal weight.”

“I don’t deserve to eat that, Ima failure.”

“I can’t do that until I lose the weight.”

Look deeper for what you truly need. Maybe its a walk with a friend, a deep convo, GRACE, a hug, doing something nice for someone else just because, or quiet time with God/the Universe/the Collective or whatever you believe.⁣

⠀⁣Without connecting with ourselves, forgiving our past, & getting real honest on the bullsh*t sandwiches we’ve been feeding ourselves & understanding what TRUE nourishment is — we remain unfulfilled & hungry.

⁣If you are feeling disconnected & lost, my door (& DMs) are always open 🚪💌📲⁣

⁣ I have a whole 354 page guide with an entire section dedicated to emotional eating and things to help you. Click below ⬇️

Tap Photo to snag your copy

❤️ oxox Coach K⁣

Peace, love, & #meatbars ♨️ 

Building muscle on the carnivore diet without carbs

Q: Can I build muscle on carnivore without carbs? A: YES. It comes down to eating enough food + resistance training.

Tap photo for all the cheat sheets to help you on IG!

Before we jump into this, the most important things to remember: 

1️⃣you actually GTTFG (go to the fxckin gym)

2️⃣you eat your meat & ample fat to support your goals, hormonal + metabolic function, & energy

3️⃣you love what you do & eat

4️⃣they’re intentional & appropriately structured to help you achieve your goals

Be realistic about your goals & expectations. All our goals will be different. If your goal is to simply move your body, have fun, be healthy, & get some mental stress relief – that’s a great goal too!

⁣That will still keep you consistent👏🏼 

⁣Movement is medicine.

Most often, these are not the people I talk with, most are looking for a specific aesthetic look, often being “toned” & “look like they work out.”

2 of the biggest roadblocks:

1️⃣You’re under eating & not willing to eat MORE to actually gain the tone you want.

2️⃣You don’t know what to do to actually gain muscle, & refuse or don’t like to lift weights because you don’t wanna get “bulky.”

I hear “I’m just not hungry” ALOT. And I always put it this way: a dying animal doesn’t eat, a thriving animal fights for its food. Which one do you wanna be?

Body recomposition changes, mean building muscle. As you build muscle typically you will lose body fat too. That takes more food. 

You will feel fabulous.

You will feel strong.

You will feel badass. 

And that feeling is addictive. 

Get addicted to being healthy, strong, & committing to your health in the appropriate ways to get you what you want. Because guess what?! Your fat loss cut will be super easy after going thru this period of focusing on getting strong & eating what your body needs 1st.

 ⁣

There’s a reason bodybuilders look the way they do & this is the picture most clients give me when I ask them what they want to look like. 

Bodybuilders commit to their structured programs, they periodize nutrition which means eating more & gaining body fat at some point because they need to to regain health.

The principles & science don’t change, they still apply for building YOUR dream body.

Eat your meat. Lift your weights.

Oxox 

Coach K

How to beat sugar cravings and food boredom

What I have to say may piss some of you off, and that’s OK. 

I hear this question a LOT. 

I asked you guys what you were struggling with & these were the biggies: What can I do to beat the sugar cravings? And the “I’m bored with my food.” 

And I get it, I’ve been there too, & I’ve also realized when I tend to crave things like this it’s because my life & body are out of balance.

⠀So here’s the thing…there’s not just 1 reason why sugar cravings take over. It really could be a number of things, but these are the ones that are worth taking a look at first:

• Under eating, over exercising, overly fasting

• Unbalanced blood sugar

• Too many processed carbs & sugar

• Malnutrition

• Too little sleep

• Not drinking enough water

• Unmanaged stress / emotional eating

• Bad habits 

When you start to become more aware & mindful about what’s causing your cravings & you start linking them to your lifestyle or daily choices, you can start to reset your body & strive for more balance in these areas, to help ease your cravings.

For me, not getting good, restful sleep is a huge trigger for cravings as well as Crohn’s flares.

Swipe through, I promise the cravings will get better the more you build a foundation on consistency & fueling your body & mind with nutrient dense foods like all the delicious meats & nourishing positive thoughts!

Oxox

Coach K

Amazon portable infrared sauna review!

Review of my new portable infrared sauna from @amazon!!!

I never realized how much better I felt simply getting in a good sweat & relaxation until I started using infrared saunas.

Benefits👇

Decreased inflammation & water retention

Better/quicker recovery from my workouts

Mental clarity

Better skin (it’s better now at 39 than it ever was in my 20s)

Less joint pain 

Just a feeling of lightness, detox, & happiness

I’ve made them a part of my success routine!

Y’all success habits are the true secrets which really aren’t secrets, that help maintain health & a certain physique.

For me, I just wanna take care, love, & rock this meat sack the best I can & share my story book & life along the way.

Love y’all!

It’s 167 degrees up in hereya!! 

Keep it hot 🔥 😉 💧 

Link to sauna on Amazon favorites list, link in IG bio. Also in highlights under “ThingsI❤️”

Links:

Supplement & Product PDF Guide

Instagram

Coaching FAQ’s

All links & info

The greatest lesson I ever learned and the secret to happiness

I really don’t care if 1 or 1,000+ people read my posts. I didn’t always start out with this mindset tho. There was a time I saw myself as insignificant if a larger number of people didn’t “like” things I shared daily. 

The greatest lesson I ever learned was advice given to a bellboy in 1922 on how to be happy in life by Albert Einstein.

I mean isn’t that what we all are searching for? I’d tell you you’re full of sh*t if you said no.

Tis the time of the top 9. 

I’m always surprised by what comes up. It’s crazy to see what the digital world views as your top 9 “most important” posts of the year.

These were mine.

So back to the Einstein thing & message of this  post…

The story goes that has Einstein was exiting his hotel in Tokyo, a bellhop came up to deliver something & instead of giving him a monetary tip, Einstein handed him 2 pieces of paper. 

On the 1st he scribbled what has now been termed Einstein‘s theory of happiness:

“A calm & modest life brings more happiness than the pursuit of success combined with constant restlessness.”

I took this advice to heart & this is how I strive to live my life.

I am happy because I don’t want anything from anyone.

I know money is just energy & there is always abundance.

Achievements & productivity don’t define me & titles really don’t mean anything in the grand scheme of things.

Everything I do is in the name of growth, love, & Joy. 

I realized when I lived life simply doing things I loved with enjoyment, the time passed by effortlessly & the things that were meant for me found me & I was always provided for. 

You may be sitting there thinking this may be Pollyanna but may I remind you on that second piece of paper he handed to the bellhop:

“Where there’s a will there’s a way.”

Triggered?

Let this be the kick in the a$$ if you needed it.

You’re welcome. 

Oxox Coach K 

Go on witcher bad self, Albert.

#topnine