5 Principles That Will Make You Incredibly Fit

get fit girl lilbitoffit carnivore diet

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.

meat bars lilbitoffit carnivore diet
Here’s my post workout meal this morning! I post these on the reg on IG



Athletes have special needs:⁣⁣

  • 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.⁣⁣
athlete shapes and sizes lilbitoffit
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!

lilbitoffit katie kelly indiana
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

Fat loss tips for a higher protein approach to the carnivore diet

fat loss tips high protein carnivore diet

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.

  • fat loss tips high protein carnivore diet
  • fat loss tips high protein carnivore diet

Here are tips that helped me, you’ll wanna save & share this one!

Oxox
Coach K

lilbitoffit katie kelly indiana
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 you need to flip the script and be an athlete of life

athlete life manifestation woman abundance

I lived over 3 decades of my life scared shxtless. Embarrassed of my messy, scarcity driven life.

athlete girl healthcare xray tech nurse lilbitoffit

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

lilbitoffit katie kelly indiana
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

Tips and FAQ’s that helped me lose weight on the Carnivore Diet

lose weight tips carnivore diet
carnivore fat loss before and after photo

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.

  • lose weight tips carnivore diet
  • carnivore diet faq's guide

I hope these help you however you need!⁣

I also have a 354 page Meat & Macros guide. Link here to get yours!

Oxox
Coach K

All link, guides, coaching, & free stuff here

Join my email fam here

Apply for Coaching here

#fatlossjourney #supplements #fatlossaid #carnivoretransformation
#buildingmuscle #carnivorebodybuilding #trackingmacros #cortisol #buildmusclelosefat #crossfitwomen #carnivorecrossfit #carnivorediet #lowcarbdiet #strongmoms #fitmoms #losebellyfat #losebackfat #losethighfat #animalbasednutrition #ketocarnivore #carnivoreketo #carnivorecoach #meatbaseddiet #animalbaseddiet #iifymgirls #carnivorewomen #lchfdiet #meatdiet

Advice and affirmations successful people remind themselves

All right squad it’s time to get our mind right for the week!!! #mindsetmonday

A few pages of advice & affirmations some people take a lifetime to learn. These are things successful people remind themselves on the daily. 

SWIPE, save, tag, share on IG! What’s mine is yours🤗 Use this to help someone else today!

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⬇️ 

Oxox Coach K

All link, guides, coaching, & free stuff here

Join my email fam here

Apply for Coaching here

#positiveaffirmations #positivevibes #Chooseyouradventure #lifelessons #wordstoliveby #successroutine #thoughtsbecomethings #manifestabundance #manifestyourlife #fullmoon 

How to manifest anything you want, the power of choice

manifest abundance love health money

Every morning, peace & love arrive at your door in the form of choices.

“Upon waking, let your first thought be ‘thank you.’ A belief is only a thought you continue to think; and when your beliefs match your desires, then your desires must become your reality.”~ Abraham Hicks

What amazing choices can you make right now?!

I strategically use feng shui (google it, do your own life admin ) in my home to create a space full of abundance, love & good juju. It’s OK if you don’t believe in this stuff, I’m simply sharing my life

In my bedroom this is the first thing I wake up & see.

feng shui positive affirmations

It truly changes your life when you savor the little things. I fully live by the beliefs that the “little things” (that are truly the BIG things) matter most & LOVE is in the details

At home, the smallest choices…

  • opening a window
  • fresh flowers
  • savoring a cup of coffee
  • smelling the fresh air
  • gratitude & positive affirmations
  • pictures that make you smile
  • listening to the birds chirp
  • taking out the trash (The word #trashpanda is one of my absolute favorites btw)
  • cleaning your space
  • watching squirrels (favorite animal)
  • lighting a candle
  • having a dance party in your kitchen (which I did yesterday while cleaning )

…can be the spark of more flow, more ease, more joy.

Every day, all day long, we can choose what to focus on, what to consume in all ways, from food & drinks to social media & conversations.

Everything is shaping our energy, health, mood, creativity, & thus our LIFE.

pride sparkly jacket positive vibes self love

Here’s to a day, every day, of choosing more love, joy & all things that feel amazing!

…AND sparkly AF because life is too short & beautiful to be anything but EXTRA!

 (Jacket on amazon favorites list, link in IG bio)

Oxox Coach K

#selflove #love #fengshui #manifestabundance #manifesthealth #manifestmoneyandlove #positivevibes #positiveaffirmations #happy #pride #indianapolis #indyblogger #fishersindiana #shareindy #carnivorewomen #carnivorediet #lowcarbdiet #lowcarblife #carnivorelife #strongmom #fitmom #fitat40 #mindset #crohnsdisease #crohnswarrior #lilbitoffit #thoughtsbecomethings #theyardfishers #themarkatfishersdistrict

When is the best time to workout?

best workout time

Q: When is the best time to workout?

It’s different for us all, you may be on team “whenever my kids or job leave me alone long enough”

There’s no right answer here, & no specific time is necessarily best. Workout whenever it fits into your schedule AND keeps you going back!

If you hate waking up in the morning & the thought of working out early is miserable, then evening workouts are probly in your best interest.

For me, I love morning workouts. No matter what the day throws at me, I don’t have to risk missing my workout or an excuse that I’m tired & don’t feel like doin it. This is part of my morning routine & success regimen. You should have one too.

I also find I have significantly more energy & my attitude is more positive the rest of the day if I do workout. Also helps me sleep.

If you prefer to workout fasted, or follow intermittent fasting, it’s also much easier to roll out in the morning to get your workout done while in a fasted state before hunger sets in.

There are benefits to working out at night too. Many find they have greater strength at the end of the day due to being in the fed state, more awake, & better flexibility/mobility.

Plus, we cannot ignore the fact that life can be stressful af, & there is no better stress relief than walking or sweating it out after a long day.

Which one are you?

oxox Coach K

Helpful Guides and Links

#crossfitwod #workouttips #girlswholift #strongmom #fitmom #fitat40 #fitover40 #carnivore #crossfit #f45 #orangetheory #bodybuilding #crohnswarrior #meatdiet #workoutoftheday #fitnessmotivation #carnivorewomen #carnivoreaf #lowcarbdiet #ketodiet #carnivorediet #indyblogger #carnivorecoach #getlean #nutritioncoach #lchddiet #ketocarnivore #carnivoreketo #workoutroutine #dailyworkout

Things I had to do to lose belly fat and gain a lean, healthy physique

lose belly fat

“I forgot to eat.” Something you will never hear this girl say now.⁣⁣
⁣⁣⁣
Years ago, I wore my ability to restrict food like a badge. Result: constantly being cold, loss of appetite, & zero energy. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open. ⁣⁣⁣
⁣⁣
Workouts I thought I was gonna pass out. ⁣⁣
Blood pressure super low, like 80/58 low. I remember the doctor saying do you feel lightheaded a lot? ⁣⁣
⁣⁣⁣
I had a DM from a woman this week & she made the statement she was never hungry & didn’t understand how eating more macros would help. ⁣⁣⁣
⁣⁣⁣
So I put it this way…⁣⁣⁣
⁣⁣⁣


Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Which one do you wanna be?⁣⁣⁣
⁣⁣⁣

Katie Kelly/ Coach K / @lil_bit_of_fit 🙂


A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. ⁣⁣⁣
⁣⁣⁣
This is why females eating below their BMR or at a low body fat don’t have a period. Your body is preserving energy to live. ⁣⁣⁣
⁣⁣⁣
This is commonly why you’re constipated. Digestion slows. ⁣⁣⁣
⁣⁣⁣
This is why you’re cold, no energy. Your hormones & systems down regulate to compensate.⁣⁣
⁣⁣⁣

  • lose belly fat guide


Other Common Symptoms:⁣⁣⁣

  • Irritability⁣⁣
  • Cold extremities ⁣⁣⁣
  • No sex drive⁣⁣
  • Increase in belly fat⁣⁣⁣
  • Chronic fatigue & soreness⁣⁣⁣
    ⁣⁣⁣

Common Causes:⁣⁣⁣

  • Chronically eating in a calorie deficit⁣⁣⁣
  • Candida, Bacterial Overgrowth, Food Intolerances⁣⁣⁣
  • Malabsorption, gut inflammation⁣⁣⁣
  • Chronic stress, hormonal imbalances ⁣⁣⁣
  • Too much coffee (it suppresses appetite)⁣⁣⁣
  • Low quality food, deficiencies ⁣⁣⁣
    ⁣⁣⁣
    Should you eat if you’re not hungry?⁣⁣
    Or when you’re not feeling hungry but know your body needs food, what should you do?⁣⁣
    ⁣⁣
    Always eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware that your body is in need of nourishment. ⁣⁣
    ⁣⁣
    2 guiding factors of what to eat & how much:
    ⁣⁣
    1. Inner Wisdom — how the body lets us know that we need food, or have had enough to eat. Growling stomach.⁣⁣
    ⁣⁣
    2. Outer Wisdom — knowing what your body needs even if it’s not exactly asking for it. Knowing you haven’t eaten in hrs.⁣⁣
    ⁣⁣
    I hope this helps! Swipe for things I had to do to get a healthier happier leaner physique that may also help you!!

Oxox
Coach K

Helpful guides & links: https://linktr.ee/lil_bit_of_fit

#carnivorediet #carnivore #lowcarblife #lowcarbdiet #foodaddiction #sugaraddiction #bingeeating #lchfdiet #meatdiet #iifym #ibs #ibd #crohns #colitis #crossfitwomen #bodybuildinggirls #myfitnessjourney #selfhealing #disorderedeating #crohnswarrior #orthorexia #crohnsdisease #reversediet #reversedieting #lilbitoffit #shareindy #indyblogger #losebellyfat #guthealth

My daily routine, carnivore meal prep, macros, workouts, and how to manage hunger

I used to be hungry all the time. Had a request to post my daily routine & how I managed hunger. Y’all it doesn’t vary much. You can find that post here on IG & save it!

All products, supplements, links, & discount codes are here.

I remember the day I looked in the mirror & realized I’d been living a lie.

I’d been living in a figurative house my lies built.

Btw, 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😂 Yes, I also need to put that on a T-shirt🤔

My success, I understand now, I owe to cultivating a routine & environment that serves me positively body, mind, & spirit.

I’m still hungry but in a much different way…

I love my life & am extremely grateful. It has 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. I’d binge on massive portions of carbs, usually cookies, candy, brownies, donuts & ice cream. 

Ice cream was easier to throw up. I could eat gallons & I’m embarrassed to even tell you how many gallons I’ve eaten at 1 sitting.

As I aged & became more self aware, a sense of amazement/awakening crept over me…  

Was this bottomless hunger really all physical hunger? It couldn’t be.

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 purpose, 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 1st diet, I lost track of the idea that I was allowed to enjoy my body, my food, & just being me.

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

From my own experience & awakening of learning to feel full, body & heart, I hope you find ways to satisfy your inner hunger. 

Sharing my routine which has enabled me to have the body & life of my dreams. 

Let this be a conversation starter with yourself. If you need help cultivating a routine, I’d be glad to listen! 🥰

oxox Coach K

#successhabits #fatlossjourney #lifelessons #happy #love #lifeisgood #carnivoretransformation #carnivorediet 

Ok reasons to not have a kid or get married

marriage parenthood

I didn’t expect to be asked this question

🤷‍♀️

 No better time to discuss this than #pride 

🌈
♥️

I respect & love everyone regardless of their status & beliefs on relationships, food, fitness, parenthood — whatever you wanna fill in the blank here…

I started my social media over 10 yrs ago with the hopes of sharing my life, words, & emotions to become something greater than myself to help others out there just tryna to be a better human.

I refer to myself as “self partnered”. Ive openly been divorced twice. 

🤷‍♀️

 No ragrets.

I’m grateful for every multi dimensional & faceted relationship in my life.

Use this post as a reminder you are already love.

  • marriage parenthood
  • marriage parenthood dating relationships single

I’m surrounded by infinite love, abundance, wealth & riches. Prosperity that isn’t simply monetary in nature.

Forms of wealth: self mastery, self awareness, family, health, craft, personal development, money, time, freedom, charity, adventure, circle of genius & environment.

The contrast lies in people cultivating actions & beliefs out of obligation rather than authenticity.

Thru the years, having a specific status like being married or a parent became like a status symbol or achievement.
Like somehow you’re better, more successful — more LOVED than your single or childless self.

I want to remind y’all today — your whole life is Love.

“People say that what we’re all seeking is a meaning for life. I think that what we’re seeking is an experience of being alive. The meaning of life is whatever you ascribe it to be. Being alive is the meaning.” – Joseph Campbell

I’ll leave you with this…
Don’t be afraid to love. Yourself, other people, experiences — fall in love with as many things as possible!

I carry a piece of every relationship in my heart. I carry them because they made me a better woman — the confident, compassionate, hopeful, self-partnered human that is ready to openly welcome her next one

♥️

oxox Coach K

#travel #adventure #selflove #lifeadvice #wordstoliveby #crohnswarrior #crossfitgirls #lifelessons #girlswholift #datinginyour30s #carnivorewomen #carnivorediet #indyblogger #indybloggers #marriage #dating #relationshipgoals #love #divorce #parenthood #loveindy #shareindy#indianapolis #fishersindiana #singlegirl #singleguy #datinginyour40s #single #singleonpurpose #writer #speaker