Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I used to plan big binges on purpose. They were a high. I believed that if I could “get it out of my system” & cultivate enough shame, I would “get my sh*t together.”
It didn’t work. No change ever came from me shaming myself when I kept reliving the same story.
I realized I was hungry all the time – from under eating, eating too many carbs, sugar, & gut trigger foods. The Carnivore way of eating saved my life in more ways than one. Not only did it heal my disordered eating & put my Crohn’s in remission, it helped me find more purpose in my life. You see I was hungry in a much different way than just food.
I realized my worth & my mess was my message. That if I kept my mind busy, fed my soul, & stoked my hunger in more ways than one, I had more enjoyment & satisfaction, not just in my belly, but in my whole life. Somewhere as a kid between farm chores, playing with my little ponies & my 1st diet, I lost the simple enjoyment of my body, my food, & just being me.
Don’t underestimate the value of having purpose & simply staying busy. Tasks & movement engage our bodies & brains to redirect in more positive ways. They offer a sense of structure & boundaries that give comfort to most abstainers when it comes to food/sugar addiction. Along with eating enough food to fuel my body, this was one of the most useful tools in recovery.
Most days, especially when my emotions feel ginormous & suffocating, I create a “to do” list of things to execute during my day.
(I freaking love lists, how bout you?)
It gives me a sense of control, direction, & inner peace.
For a busy bee like me, there is grounding in the “doing,” especially for those of us who have to keep our minds busy.
During times when my disordered eating & binge eating were at their worst, I found correlation in the times when I was bored, restricting more food, eating more carbs, &/or lacked a sense of purpose.
Ways I redirected away from binging: Coffee with a friend, drink more water Go for a walk, get out in nature, sun Go to CrossFit or a group fitness class Clean & purge my home Design something for social media Write a blog, read, listen to a podcast Go for drive & listen to music Color
Until I reached my weight “safe place” or “set point,” my body was still hungry & not losing body fat even on Carnivore. I wasn’t underweight, but my body did not feel safe. It was hard to sense fullness & true hunger. I gained 15lbs when I started Carnivore 3 years ago. It took me a year to heal, adapt, & lose fat. I’m now 20lbs lighter, maintaining my weight eating 2,000+ calories/day.
When I allowed my body to heal & gain the weight it needed to restore my health, a switch went off & I felt capable of eating foods I knew I needed, in amounts I needed without feeling fear. For those of us with a disordered eating history & one of chronic restriction/exercise abuse, safety is everything. Your body decides when you’re ready & recovered.
Your set point & maintenance ranges are not static, like your body & LIFE, they’ll shift & change over time. Genetics, medical history, dieting history, training modalities, food needs/preferences, digestion, body goals, etc will all differ.
Live your life & listen to your gut.
So maybe the question you should be asking is “How do I start satisfying my hunger living a life of purpose authentic to me?” vs “How do I stop binge eating?”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
For me, I have a solid success routine foundation already in check. They are the big rocks like sleep, hydration, eating foods that suit you, being an active individual of life, at least 10K steps a day at least. You should have one too!
When you’re wanting to progress the needle forward or pursue different body goals, experimenting & switching things up will provide valuable information to base adjustments.
I truly believe I maintain a leaner physique utilizing a few simple techniques. They provide mild metabolic stressors that have helped boost my fat loss. A reminder these won’t do anything if you do not have the basics nailed down, FIRST.
⁃ Fasted workouts ⁃ Intermittent fasting ⁃ Infrared sauna: got mine off amazon ⁃ Red light therapy & getting in the sun: I use an EMR Tek light, here Discount Code: lilbitoffit20 ⁃ Cryo or cold baths ⁃ Fat Cycling ⁃ Protein Cycling ⁃ Sleep as much as possible (this is not a new concept)
You don’t have to do all of these at the same time, experiment and see how switching one or two of these things up affects your fat loss goals.
These are strategies we craft together in your success protocol as clients.
The things that helped me lean out the most were intermittent fasting, fasted workouts, throwing OMAD in there every once in a while, quality SLEEP, & fat cycling.
Everyone is different!
We can get you set up with your success protocol, too.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I’ve struggled with body dysmorphia, orthorexia & disordered eating. Swipe for some things you may relate to like I did.
Lately I’ve been experimenting, reflecting, & redefining what “beauty” & physical beauty mean to me. At 40, beauty is a feeling & state of being that becomes from knowing I’m listening to, honoring & taking really good care of myself. In my teens, 20’s, & early 30’s beauty meant a certain size, weight, body fat %, barbell PR, & things like how many compliments I got about how I looked… Beauty encompasses the whole body & soul. To me, beauty also has a visual, aesthetic element too (if you want that to be part of your definition) that includes who I want to embody AND see in the mirror. How do I want to feel? For me, the emotions around my body & mind were the pivotal helping or hindering factors on redefining the identity & relationship with my body AND other people. Going carnivore significantly healed my gut issues & relationship with food. Life dramatically improves when you simply honor yourself & stop trying to fit into somebody’s box. As for other people, life dramatically improves when you start seeing people for who they truly are & what they show you instead of romanticizing about what they could be. If some of these sound like you, know you’re not alone. Things won’t get better until you really “do the work” & that starts from within. Sending love & hugs 🤗
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Just like getting up early ☀️⏰ Just like writing for myself & y’all ✍🏼👩🏼💻 Just like expanding my mind, via podcasts, books, YouTube 🧠 Just like doin chores 🐈⬛🧹👚🧼 Just like eating well, all the meats🥩 Just like getting workouts in🏋🏼♀️🏃🏼♀️ Just like spending time with friends & family 👨👩👧👦 Just like taking time for ME 💝
Still woke up at 6 AM despite getting home at 1 from the @MorganWallen concert #earlybirdproblems
I take pictures, snap stories, & write to connect emotions & memories of my everyday’s — to remember, reflect, learn, & connect. My IG is my digital journal. Stories. Stories are important. They create your identity.
I’ve read ‘Atomic Habits’ twice, a section talks about stories.
What stories are you telling yourself? Who do you want to embody? What systems do you have in place to help you achieve goals? 3 areas of life affected by the stories we tell ourselves ⏬
- Money stories ⁃ Relationship stories ⁃ Food & Body stories I fxcked up over the years, too.🤷♀️ Like my IG bio says, “𝙁𝙤𝙧𝙢𝙚𝙧 𝘴𝘪𝘤𝘬 𝘰𝘷𝘦𝘳𝘸𝘵 𝘣𝘳𝘰𝘬𝘦 𝘣*𝘵𝘤𝘩” 😆
In some form I told myself I wasn’t worthy in all 3 of these areas, setting blocks instead of boundaries — there’s a difference. Example, with Relationships: if I was asked to do something & really liked a person, I’d lose myself & completely change my plans to suit them. Or shxt like settling for a booty call🫣
I know, I know…shxt happens, y’all. Dust yourself off.
Learn your lesson.
(Steps off soapbox 📦😂)
This was me not valuing my worth. A block. Now, instead of denying myself of my plans/needs I simply say, “Let me get my workout in (insert whatever task or commitment I had) & I will connect with you & confirm plans because I would like to spend time with you.” This is setting a boundary not a block. Example, Food & Body: instead of saying, “I’m not a morning person, I don’t have time to meal prep.” Set a system & a worth affirmation. “I don’t like to get up early but I will commit to 3 mornings this week & meal prep lunches because I want to be healthy.”
Now repeat & build from here. These are all pivotal changes we work on via coaching. They will get you to your goals, I promise.
✍🏼 📖 Journal exercise for the day: write down the identity you want to embody around money, relationships, food & body. Mine👇🏻 💰MONEY: I am safe, able, successful, abundant, & provided for.
🥰RELATIONSHIP: I am special, loved, seen, heard, safe, understood, & chosen. I allow mental real estate for the people in my life giving me the same respect.
🥩FOOD & BODY: I am healthy, safe, strong, & beautiful in every season. Inner calm, outer order😉
Xoxo Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Y’all, the diet and fitness industry is keeping you unfit. There I said it.
Many of them promise 6 pack abs in a pill or quick fix. They profit on your weakness, poor health, and most of all, your ignorance.
I too was told by medical professions and “gurus” all I needed to do to lose weight and improve my gut issues were eat less calories, eat more fiber, more fruits and vegetables, and drink more water. All of which I did, gaining more weight, worse constipation, and exacerbated gut symptoms.
It’s CLEARLY not a one-size-fits-all or easy answer like eat less.
If you knew what truly matters when it comes to health and transformation, you wouldn’t fall for all the BS.
There are certain foundational principles that will help you get incredibly fit.
I made big mistakes in my fitness journey juggling digestive problems, disordered eating, & fueling like an athlete for performance. I remember starving myself after workouts because I thought I’d “undo” all my hard work. I thought I’d be “toned” & have better energy but what I actually got was “skinny fat,” weak, & bloated. What does it take to optimize workouts? 1. Adequate food quantity & proper meal timing for your workouts 2. The RIGHT food (what you can digest & absorb efficiently mentally & physically) 3. Appropriate stimulus (WEIGHTS & cardio) 4. Consistency (not perfection) 5. Recovery (SLEEP & rest days) Liquids & low volume, easy to digest foods will be your best friend when it comes to IBS & IBD & eating closer to workout times.
An endurance athlete? You train for high-level competition. You log a lot of high intensity miles each week. For you, carb or fat & calorie needs are likely higher.
Training as a bodybuilder? You lift weights with serious muscle growth in mind. Your protein & calorie needs are likely higher.
Getting ready for a fitness competition? You’re trying to drop to a single-digit body fat %. For you, carbs or fats would be lower depending on the individual & protein would be higher.
My body has been all shapes and sizes! They required different diets and different macros.
Basic Generalizations:
Carbs & Fats are your fuel sources. If you eat carbs, they’re more appropriate for the Crossfits, Cyclebar, Orange Theory, Shred415, F45, etc. We burn a ton of carbs doing high intensity activity for long periods of time. You can also fuel with fat if you’re fat adapted, I do.
Eat 90-120 min prior to exercise, minimize added fats or fiber around workouts for digestive ease. 2:1 ratio carbs to protein for traditional dieters. Ex: 50g carbs, 25g protein
5am’ers training fasted, just eat a delicious carb (traditional) or fat-filled (keto or carnivore) dinner the night before.
I’d be happy to guide you in the right direction, link here to coaching options!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Why high fat carnivore & keto aren’t working for you???
I personally am an advocate of a higher protein, low carb, moderate fat approach a meat based diet.
I find most women especially, including myself, lose more body, maintain more muscle, & aesthetically attain the “toned” physique they’re looking for.
As always, everyone is different so go your own way & take what you need.
Our ultimate goal should be longevity & metabolic flexibility. Which means you’re able to utilize different energy sources (fats & carbs) efficiently without putting on excess body fat & maintaining metabolic & hormonal health.
For me, I find I feel & look my best with macro ratios anywhere around around: 0-10% Carb 40-50% Protein 50-60% Fat
I’m fully meat based adapted. I’m active enough I am able to efficiently utilize higher carbs on occasion & higher fat when I need them.
The important factor: you don’t want to eat high carb and high fat together. That is when your body is more apt to store body fat which is why people either choose a low fat, high carb approach or they choose a high fat, low-carb approach.
Protein for most stays consistent.
Basic rule thumb: the more active you are the more you should be able to utilize more calories, which would include higher carb if you choose to incorporate them.
The less active & sedentary you are, the less carbohydrates. You may also do better on low to moderate protein approach & a higher fat.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I lived over 3 decades of my life scared shxtless. Embarrassed of my messy, scarcity driven life.
Scared to rip off labels I told myself dictated my worth. Like being: an athlete, overweight & skinny, x-ray tech, nutrition & sales consultant, pharmaceutical sales rep, dudes, the list goes on & on.
We hold onto emotions when going thru traumatic experiences. The trauma I encountered as a child & younger adult held me back from incredible experiences & opportunities – stifled my potential.
I see that now & I want y’all to learn from my mistakes.
The trauma of running from debt & the fear of poverty. Embarrassed to ask for help or tell anyone I was living out of my office & eating at the hotel across the road for food.
The trauma of failed relationships which prevented me from dating, asking for what I wanted, & settling.
The trauma of kids making fun of me as a child. Being told I was too big to be a cheerleader, too fat to run track, & not pretty enough to stand out.
The trauma of being told I would “never make it without him” & I wasn’t “smart enough to support myself on my own.”
A scarcity mentality caused me to believe: making money was hard I always had to trade my time for money I couldn’t eat out or make memories with friends because I was afraid I would get fat or I wouldn’t have anything to eat & people would judge me because of my Crohn’s I was overworked & made no space in my schedule for fun, adventure, love, dating – all the things that make life worth living.
I’ve made a lot of mistakes in my life, so if you feel like you’ve are a failure, I’m here to tell you it’s OK.
You’re doing more than OK. The question is, are you able to flip the script, change your priorities & learn your lesson?
When we use what has happened to us & it creates a lightbulb moment for another person – that is you living your purpose. It’s one of the best feelings in the world.
Nothing is wrong with you & your story matters. So what are you telling yourself?
Character is judged when things are going wrong. It’s easy to be your best self when things are going right but the person who is able to flip the script & extract the sunshine from the rain is the one who wins.
Be an athlete of life. Tomorrow is never promised.
Oxox Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
When I started my fitness journey my goal was to lose as much weight as possible on the scale. I had no idea what body recomposition meant. Got down to 105lbs by basically starving myself & doing cardio all the time. I’ve been all shapes & sizes & learned immensely throughout my journey by making mistakes. Know that the body you desire may take years to build & develop, mine has taken nearly a decade. I was shocked at a check up for insurance 10+ years ago when they told me my body fat was 25% at 105lbs. Huge wake up call! I was #skinnyfat (Photo left) I went carnivore 3 years ago, took a higher fat approach at 1st, gained weight (15lbs) my body fat was higher at almost ~26%. I switched to a higher protein/moderate fat approach & that is truly when my body changed to the lean physique you see today. (Photo right) You can make your diet cyclical. You don’t have to follow a higher protein approach or low carb forever, just make sure however you’re eating aligns with your body goal. People freak out & think just because they’re not in high levels of ketosis they’re not gonna be able to lose body fat. I was never in a high level of ketosis & I still managed to lose 20lbs. Took an inbody scan & my body fat is around 16% which I realize is pretty low for a female. (I’m being transparent not asking for criticism)
This is the lowest my body fat has ever been, the most food I’ve crushed, & the best I’ve felt. No matter what diet camp you belong to, if you’re gonna crush 2 habits a day please make them be SLEEP & eating enough protein Swipe for tips & #carnivorediet FAQ’s that helped me lose weight.
I hope these help you however you need! I also have a 354 page Meat & Macros guide. Link here to get yours!
Take time to count your blessings, we always have something to be grateful for.
I’m extremely grateful for all the wonderful opportunities & people coming into my life. It’s scary & I have no idea where I’m going or exactly what Im meant to do but I’m rollin with it. 🤘🏻
So here’s your permission to do the same if you need it.
I don’t know about y’all but I have been feeling hopeful, happy, excited, confused, & everything in between & some days I feel like I’m just trying not to lose my sh*t.
Uplevels & transformation are uncomfortable AF.🤷♀️
During these times this is what I remind myself, + affirmations⬇️
I’m here for it.
I’m ready.
I’m safe & supported.
I’m surrendered.
I’m whole.
I am Love.
I am wealthy, healthy, joyful, able, abundant & prosperous.
I am worthy simply because I exist.
I am me & nobody can be me.
I’m blaming the full moon 🌕😆
Know you’re not alone.
Sending all the love & hugs!
I wanna know at least one thing you’re grateful for below⬇️
