Tag: Lilbitoffit

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If you’ve ever been afraid to ask for help, maybe you need to read this

I’ve never been good at asking for help. Not in school, not from friends, not from the doctor, therapy, not from mom & dad, not from anyone really.

Always had that “figure this shxt out for yourself” mindset.

I know now this stemmed from fear of being judged – fear of being wrong, fear of being viewed as weak & stupid & not being able enough to take care of myself.

In my 1st marriage, I was not the breadwinner. I depended on him for numerous things. To put a roof over my head. More expensive items & investments. Paying for vacations & when we went out to eat.
And he provided, which I’m grateful. He’s a good man & I wish him the best to this day.

I didn’t have a lot of money. I was in debt. Still a hard worker but could just never get my head above water. I felt like a prisoner & hopeless & weak. I should’ve left years before I did for the both of us to thrive.

This fear of having to rely on someone else grew throughout my following relationships. I was the breadwinner for the majority of them. Fear of commitment & dependency turned me into the stereotypical emotionally & relationally avoidant.
You could imagine the pain of having to say I was a “dependent” when I married a US Marine.
Omg the sting.

😵‍💫

Growing up on a farm you’re raised to be strong, productive, resislient, & self-sufficient. There wasn’t always someone there to help you. You had to learn to figure things out for yourself.

Which I guess is why I do well in radiology, too. We have to think on our feet, outside of the box. We often times work alone, we have to move patients by ourselves, we have to learn to get images & diagnostic exams done for your doctors with as much precision as possible so we can help save peoples lives.

We are the eyes of your physicians. If we don’t do an exam correctly & efficiently, a diagnosis could be missed or misdiagnosed which changes the trajectory of your life. If we inject the wrong contrast or don’t follow proper protocol, we can kill you.

Talk about pressure right?! 

👀

 We’re not just monkey button pushers. 

🙈
💀
💕
🦾

Xray school just exacerbated my issues with not asking for help. Stubborn. As. Hxll. I hated every moment of Xray school. You feel like you’re under constant scrutiny & criticism. It’s true, survival of the fittest & only the strongest survive 

😂

One of my favorite mentors, Dr. Stephen Cabral, sent an email yesterday about this very topic.
Him & his team helped me heal from SIBO & a bacterial overgrowth years ago. I learned much from them about proper functional nutrition.

This really hit home for me too…
You can apply it to any area of your life.

“If you encounter a forest & you know on the other side are your hopes & dreams, you’d want to get through the woods as fast as you can…

But most of us struggle, forever hacking through the bushes & branches, changing directions, getting lost, & wasting time…

While all along if we had just stopped before making the treacherous journey on our own & found a local guide that had traversed this forest thousands of times, that person could simply show us the paths they’ve cleared over the years.”

I don’t know if I needed to hear this, or someone else out there too, but it hit me like a ton of bricks.

I know I’m not the only one out there that has been conditioned to believe “figuring it out for yourself” is some badge of honor. Like I used to think not eating & beating the 

💩

 out of my body was too.

I’ve learned I NEED to ask for help & it’s ok. That’s what we’re here for to help support, learn, & grow together, united.

It doesn’t mean you’re weak, stupid, or incompetent. It means you’re smart because no one knows everything & you should never be the smartest one in the room or you’re in the wrong room.

This is the fastest & most guaranteed path to success. On every level: health, weight, relationships, career, finances, spirituality.

If I can ever help in anyway, I am honored to be your guide. This was way longer than I expected but obviously a message that needed to get out there.

Wish you all the best Monday & start to your week!

Oxox Coach K

Helpful links:

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

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

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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

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Reflections on my 39th trip around the sun

Ya know I love vacations but I LOVE going home, more. Anyone else like this too?

Back to routine. My home. My gyms. My Pete 🐈‍⬛. My bed. My people I love. 

Gettin ready to head back to Indy tomorrow. 

As I did laundry & packed, I let my mind wander. This vacation felt like a huge reflection & reset for me. New beginnings. 

A few: 

  • Starting a new job PRN at the VA hospital in Indianapolis soon. PUMPED!
  • New workout routines & body goals, it’s gainz season y’all 🦾🦿
  • Purging stagnant & less optimal habits & replacing them with better ones
  • Purging things I don’t need
  • Simplifying & optimizing business & life
  • Being ok letting old friend circles go
  • Pushing myself to do new things, date, & meet new people

I am actually REALLY excited to enter my 40’s. Something about moving into a new decade makes me feel optimistic & all warm & fuzzy like a deep conversation over an old fashioned or a cup of coffee.

Life really hasn’t turned out as I “expected”

I feel it has turned out better & exactly how it was supposed to.

Kinda like this jumper here. This 5’1, shorty was skeptical about buying it. It was not what I expected – but BETTER. Well done Amazon, well 👏🏼 done 👏🏼 XS fit purrrrfect 😻😆

My younger self thought at 40 I’d have it all figured out, be happily married for decades, picket fence, 2 kids, #merica ….y’all can laugh now.

After 2 divorces I feel like the universe is telling me I make a really good ex-wife 😂 And ya know what? I am. I’m a great ex wife. I love all my exes. I have zero baggage & no hard feelings. I choose to remember the lessons & all the wonderful memories from my relationships.

That thinkin at 40 I’d “have it all figured out thang”…hxll I can’t even fxckin remember where I park my car in the mornings or what day it is half the time.😝 

Spiritually I still feel like I’m in my 20s, most days I physically feel BETTER than I did in my 20s. 

I say I have a young spirit & a significantly old soul. Dangerous combo.

I look young but inside I’m a baby grandma. Totally ok with it. Some days I can party with the best of them but most days I’m an introvert, don’t ask me to do anything after 8 PM.

It’s like I don’t really know what to do with me? So finally I just said fugg it, I don’t do rules I do what feels right. Especially dating or dressing myself. 

I’m at that weird age I really don’t know what’s appropriate, like how to “dress for my age” or “date in my age range”  

WTF does that even mean anymore?! 🤔🤷‍♀️

Someone, if you have the answer please clarify this for me 🙋‍♀️

I surrendered y’all. I surrendered to the fact that I will continue to get older each year & I don’t have to have expectations at all. Simply just a direction to always be working on bettering myself.

I vow, this year, to settle in & let my 39th year wrap itself around me like a warm & fuzzy Sherpa jacket.

I remind myself that faking happiness & perfection are the quickest way to die on the inside. I remind myself life is what it is & it IS what I make it. Do shxt that makes me happy & brings Joy. Be kind. 

Moral of this page from the life of Lilbitoffit:

I’m a 39 yo old woman. I’m flawed & weird af. I don’t love everyone & everything, & there’s plenty of people who do not love me & I could care less. 

I am getting wrinkles, sunspots, & I sure as hxll can’t recover from drinking like I used to & way over consume caffeine, but I refuse to give up coffee & making memories with friends & family.

I am still working on loving myself & living a life that makes me proud, fulfilled, & content. And I’m cool with having no idea what I’m doing or where I’m going. It’s never boring 😉 

Thank y’all for listening to this “middle-aged”rambling. 

Cheers to officially being a “cougar” next year 🐆😸 

Oxox 

Coach K

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Q&A: What should my macros be for a high protein carnivore diet, maintenance calories, and fat loss tips?

First, disclaimers:⁣

There are 50 shades of a meat based diet. Some people include small amounts of carbs, some do fat or carb re-feeds, some do not. Don’t be that Ahole that shames other people for including other things & different approaches into their diets because you don’t. We all have different needs/preferences. I see it too much. No need for dogma of any kind, we are here to learn & support one another. Choose what work best for you.⁣

Seems most “higher” protein carnivores are around 40P/60F, 50P/50F, 60P/40F as far a protein/fat macro ratios. Always go your own way, again, we’re all different!

⁣I’m showing you what I’d do for myself as far as macros, not saying you have to follow these, but a visual & calculation breakdown were requested. If you need coaching, fill out an inquiry here & I’ll send details via email.

Your 1st steps in choosing any kind of diet need to be:

1. KNOW YOUR WHY & BE SELF AWARE

2. UNDERSTAND YOUR STORY & FOUNDATIONAL STARTING POINT

3. DEFINE YOUR REALISTIC GOAL

4. SET A PLAN & ORGANIZE YOUR SUCCESS ROUTINE

⁣

As far as Carnivore, get adapted & heal FIRST. I wrote a blog from an interview on my experiences the 1st year of my carnivore journey. Please read that interview here (link also in IG bio to blog post) — it will answer the majority of your questions as far as my story, living with Crohn’s as an athlete, adapting, transitions I went through, & my special digestive needs & trigger foods.⁣

⁣I don’t recommend any kind of manipulations with the carnivore diet for fat loss until you are adapted, eating at maintenance, & thriving confidently with this lifestyle.

Fat Loss Tips:⁣

  • Create a calorie deficit from pulling from your fat macros. Protein should stay consistent (around 1g/lb of body weight or goal weight for most) Tracking will help. It creates awareness & more educated decision making when making adjustments. Protein for most/meal should be around 30g minimum, most do fine around 40-60g/meal if you’re eating 2-3 meals/d.
  • Choose meats that are easier to track & control like ground meats & eggs.⁣ Leaner meat will naturally be lower in calories.
  • When in a calorie deficit, & this will depend on your degree of calorie deficit, it can be helpful to increase your protein macros to maintain as much lean muscle mass as possible especially if you’re strength training. (YOU SHOULD BE)
  • If you’re fat cycling for fat loss, try 4-5 lean days/wk, 2-3 higher fat days/wk. Its helpful to have higher calorie (high fat days) on days of higher activity or harder workouts. You can also reserve these for days of social events for easier adherence.
  • Diet breaks & structured refeeds can be wonderful tools to create adherence, consistency, & decreased hormonal & metabolic stress. ⁣I included a graphic on different kinds of periodization.
  • Intermittent fasting can also be a wonderful tool to allow larger meals for satiety while staying within your allotted calories. Choose eating windows that work for you & your schedule.⁣ Do not abuse fasting. Extended fasting is not necessary, most do fine fasting 14-16 hrs overnight. It will bite you in the a$$ by increasing stress on the body if you abuse them. Same for overdoing protein sparing modified fasting (PSMF). PSMF are more applicable to people with significant weight to lose, of higher body fat, & kept only 2-3 days/week. If you cannot control yourself with portions after fasting because you’re SO ravenous, decreases your fasting windows.
  • If in doubt, WALK. Simply increasing steps & choosing lower intensity activities will be easier on your body yet still help create a calorie deficit by increased activity.⁣
  • If you’re including carbs in your training & fat loss diet, keep them around workouts. Your largest meal I prefer post workout for recovery & optimization & earlier in the day. Taper meal sizes as the day goes on.
  • If you’re waking up starving, having sh*tty sleep, peeing all the time, low energy – these are signs you may need higher fat, higher calories, &/or a period of a diet break or refeed. YES, hunger will be part of a fat loss diet, but you also want to optimize hormone & metabolic efficiency as much as you can. That’s what diet breaks & refeeds are for. If you’re body & mind are stressed to the titties as I say, it will not drop body fat easily or optimally.
  • Sleep is a nonnegotiable, 7-8 hrs/night. If you eat carbs, a little before bed can help decrease your cortisol level. Do not eat late, heavy meals. You won’t sleep well & your digestion will be a dumpster fire. If having loose stool after meals &/or wonky digestion, include some digestive enzymes before or mid meal to help, decrease meal sizes & decrease fat. You will adjust. I use Nuethix Formulations Utilyze, Discount Code: lilbitoffit

Full Post on IG with Cheat Sheets Here

oxox Coach K

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Lilbitoffit Crispy Airfryer Chicken Nugget Recipe

AirFryer Chicken Nuggs! 🍗 

The kids love these! ✅ 

Tap to save post on Instagram!

INGREDIENTS

  • 1lb ground @perduechicken (yes the brand matters 👋 chicken snob. It tastes best)
  • 2oz cream cheese
  • 1 egg
  • Dash of salt (I rarely measure 👀)
  • Pork Rinds for the coating (I prefer Epic brand baked pork rinds but use what you want. I find it takes about 2-3 bags of the small Epic packages & about 3/4-1 bag of the regular sized pork rind bags)

DIRECTIONS 

  • Mix ground chicken, egg, cream cheese, & salt in a large bowl
  • Crush pork rinds up
  • Roll chicken into a “meatball” or use a spoon or scooper to scoop & coat the meatball with the crushed pork rinds (warning, it’s sticky af. That’s chicken for ya)
  • Place meatball or nugget (however you wanna shape your chicken) in the air fryer. Space evenly. Spray your basket if you need to.
  • Airfry for 10 mins at 400°
  • Flip your nuggs & cook for another 5-10 minutes at 400°, depending on your desired crispiness or texture. I like mine CRISPYYYY so I do 10.
  • ENJOY!!

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Lilbitoffit’s Favorite Carnivore Recipes

All right squad, I rounded up all my favorite recipes for y’all as per your requests!

👏🏼

Here’s a collection of my favs. We will update this as we go!

Included:⁣
Carnivore Chicken Crust Pizza⁣
Protein Sparing Bread⁣
Airfryer Scotch Eggs⁣
Airfryer Steak Tips⁣
Crispy Airfryer Ribs⁣
Airfryer Ribeye Steak⁣
Airfryer Cheesy Meatballs⁣
Low Carb Taco Casserole⁣
Crispy Airfryer Meat Bars⁣
Low Carb Chaffles
Carnivore Low Carb Torillas
Lilbitoffit Airfryer Hard Boiled Eggs
Carnivore Low Carb Bread
Shredded Crockpot Meats
Carnivore Muffins
Carnivore Bites
Airfryer Bacon Wrapped Scallops
Carnivore Breakfast Casserole
Cheeseburger Casserole
Parmesan Pork Meatballs
Easy Airfryer Salmon
Airfryer Pork Chops
Crispy Airfryer Chicken Thighs
Crispy Airfryer Pork Belly

PDF Link Here

Enjoy y’all!!!

Keep calm & carnivore on!

oxox Coach K

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Flashback from 2018 & bullshit sandwiches

https://www.instagram.com/p/CTmZRtmF101/

What’s my favorite position…⁣
CEO. (Ma girl @laurenconrad )⁣
⁣
(Ps. I don’t wear many T-shirts but this is one of my favorites I bought last year from @amandaradke It fit this post perfectly 😉)⁣
⁣
Holy smokes…I found this entry below on my notes page in my phone from 2018. It brought back every painful emotion at that point in my life & it also made me really fxcking proud of myself. ⁣
⁣
I’ll share it openly with you & maybe it can give you the hope you need today or however it resonates…⁣
⁣

December 30, 2018 ✍🏼 :⁣


“What’s my favorite position…⁣
-CEO, mf’s⁣
(Borrowed from ma girl @laurenconrad )⁣
⁣
The age old question😆 We’ll keep it PG13.⁣
⁣
You’ll never be CEO of your life until you own it & start acting like it. ⁣
Does this mean perfection? – absolutely not, but EFFORT, YES.⁣
⁣
-You wanna lose weight? Invest a coach, make a plan, act.⁣
-You want a better relationship? Put forth the effort to nurture that relationship. Especially the one with yourself.⁣
-You want a different career? Get clarity on what sets your soul on fire & seek it. Open yourself up to receive.⁣
⁣
2018, I don’t know about chy’all but I don’t know whether to say thank you or🖕🏻you. ⁣
⁣
But you know what, the sweet spot is found in the middle.⁣
⁣
To say this year was a roller coaster doesn’t do it justice. Highs & lows like the ocean tide. ⁣
▪️Rebranded into an amazing new business⁣
▪️Traveled the US & met so many beautiful people & new friends⁣
▪️ Changed jobs for what seems a bagillion times⁣
▪️ Another failed relationship 🤷‍♀️⁣
▪️ My health tanked, spent the whole year building a new me from the inside out⁣
▪️ My car was repoed. But I now have payed her off NOW! ❤️🚗 ⁣
▪️ Invested in a business coach, learned tough love & more about the bullshxt lies I tell myself⁣
▪️ Aching broken heart 💔 ⁣
▪️ Weight & energy up & down & all around⁣
▪️ And then, I found myself again⁣
⁣
Sounds familiar? We’re all the same.⁣
⁣
The best part of this year was genuinely making connections with so many beautiful humans all over the world. From the bottom of my heart thank you for blessing my life y’all!⁣
⁣
Love people. Be unapologetic about who you truly are & openly accepting of others. Your network is truly your net worth.⁣
⁣
Remember, what they think of you will never cut you a check. And you are far richer & able in so many ways other than money.⁣
⁣
Cheers ☕️🥂⁣
What did you learn from 2018?”⁣
⁣
Now think back to 2018 & let that sink in.⁣
Are you still feeding yourself bullshxt sandwiches?⁣
⁣

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Seeking truth & finding the answers

During therapy, she said, “I don’t feel you really have social anxiety & neither do you, I feel, & as self-aware as you are, you feel, you’re surrounded by the wrong people & always seeking truth. Why stay in circles you’ve grown out of? You already know the truth you’re seeking.”

Fxck me. She right. Does this every time.🙄🤔🤦🏼‍♀️😄

I keep it real with y’all. I don’t just post health & “fitnessey” stuff. Yes, y’all need to learn that content too, but the meat 🥩 (lol always makes me giggle 😆) of what you need work on is self healing, self love, self awareness, & bluntly put – owning your shxt. 

🔆The biggest pillars my clients & I work on.

That’s truly how you get what you want – the abundance, love, happiness, body we all dream of.

So, let me share some of my real life lessons that may just help you…

💡 The entire time you may think it’s you but what it really is is the people & environment you surround yourself is toxic & misaligned. Be choosy who you let in your circle.

💡 I will never go thru another stage of life depending on someone to take care of me, validate my worth, have to tell a man/friend/etc – how to treat me.

💡 I do not need to explain my beliefs, definitions, & choices on diet, relationships, religion, politics, or what I choose to do with my body.

💡 Never be embarrassed or ashamed of your current situation. Most people in this world are covering up the same situations with filters & fake smiles.

💡 Choose people who understand, don’t judge, & lovingly allow you to be yourself. Those people feel like sunshine, gravitate to the energy givers.

💡 Relationships truly meant for you should come easily & feel like freedom & home.  Any one you have to keep secret, force, chase, change or censor yourself – is most likely one that will end & teach you a hard lesson.

💡 The best decision I ever made was to promise myself I would have the hard conversations I didn’t want to have because those are the ones that matter. I decided hiding my words was hiding me, & they may just be the words someone else needs to here to change their life. Your message & voice matter.

How do you know you’ve found the truth to what you’re seeking?

You get to the point where you feel like your life depends on constantly research, studying, & seeking. When we’re in school, often times it does, our life trajectory depends on our studies. 

As we age I feel we more study & seek truth about life, our purpose, & who we are in general. We try to make sense of it all. I can tell you I’ve been doing this constantly my entire life.

So the question has been asked, “How do you know when you found the truth to what you’re seeking?”

👉🏻The way you know you’ve found the truth is the truth that you’re seeking is the residence of who you’ve become.

It feels like home. 

It’s easy.

It flows like water. 

You’ll hear me say be like water, you have to learn to flow like water throughout life. 

The problem is for many of us growing up we are taught the truths of all the other people & society. We’re told we have to blend & fit into all the truths. Which then feels heavy, puts many of us into a box or forces us to feel we have to slap a label on our diets, our relationships, & about who we are as humans. 

Like we have to fit in a file cabinet in exactly just the right spot or we’re tainted & to be thrown in the trash.

Blend with the loudest most powerful & most authentic truths. 

💡Ask yourself, “What if it does work out exactly how I imagined, or greater?” 

How bout we end on that note & entertain that thought?! 🌈 

High five if read all this 👋 

Peace love & meat 🥩 🔪 

Swag: @kincaidsmeatmarket @kincaidsmeatmarketfishers

Gimme your best life lessons, share with someone else below👇🏻 Love y’all ❤️

Oxox Coach K