Things you may need to do if you have special diet needs that may come across as rude, but are not

katie kelly lilbitoffit

“You know it’s actually rude for you not to eat their food.” or “Oh come on, one won’t hurt you.” 👉🏻Things I used to hear when I was going through my own food battles. Holidays & social functions were the worst.

On the outside we may look fine but on the inside we’re suffering.

I spent decades with food triggers, sensitivities, gut issues, constipation, bloating, G.I. bleeding, unexplained weight gain & disordered eating on top of it all.

I spent way too many years of life with social anxiety, especially challenging when dating or trying to be social.

I’m also a highly sensitive person when it comes to environments, emotions & other peoples’ energies. I like to eat alone. 

Maybe you can relate too.

I don’t shame myself for all of these things that make me different anymore. 

These are things I do & had to learn to do throughout my journey to be my healthiest. They often times are perceived as being rude for those who don’t understand special digestive needs.

The hard truth is, it’s hard to learn to love yourself for being different. And it sucks being called or thought of as rude. So let’s raise awareness on this!

Tag, save, & share freely via IG! Show this post or use the tips to help others out there who don’t understand or are struggling too💟🌈☀️🥩🥰🙏

Happy Friday y’all!! 

Oxox

What my disordered eating journey gave me

Smiles and the sarcasm have always been my forte – loving my body & myself, not so much. 

Just takin a moment to be grateful. Feeling really comfortable in my skin lately❤️

Been takin a little extra time for me lately.

It’s taken 40 years to REALLY know who the f*ck I am. To love myself, be comfortable in my own skin, & unapologetic about everything that makes me, me.

I started my Instagram over 10 years ago. 

The transformation has been, honestly, I don’t even have the words for it. Speechless🤷‍♀️

2 quotes for ya by Stephen Covey:

“I am not a product of my circumstances. I am a product of my decisions.”

“Focus on the compass not the clock.”

Life lessons if I may share…

Learn from everything that comes your way. Respect your elders. Explore. Take risks. Eat your meat. Savor friends. Love your body & focus on health not a number. F*ck up. If you’re gonna worry about something worry about how you’re going to serve & help someone everyday. GIVE. No matter how nice you are there are people who will never hit the like button just because it’s you. Do it “for the gram” anyways. At least you’re fuggin doing it.

The most important transformation is on the inside. Show up for yourself.

So I’m showin up with what my mama & daddy gave me⁣⁣⁣

what being a farmers daughter gave me

with what my health & disordered eating journey gave me⁣⁣⁣

what delicious meats gave me⁣⁣⁣

what CrossFit & lifting gave me⁣⁣⁣

what time with friends, family & nature gave me⁣⁣⁣

what freeing myself from my own bullsh*t gave me⁣⁣⁣

what loving my seasons & mistakes gave me

and just what this life gave me. 

⁣⁣

Oxox

Coach K

I’m single, broke, and miserable

love girl blog header

As one who has made all the wrong decisions before making the right ones, one thing in life I am most grateful are all the things I’ve done wrong that didn’t turn out the way I’d hoped because they taught me how to do things right & how to roll with life.

I made all the wrong decisions with my health, relationships, & finances.

Had a message from a gal this mornin, she stated she was single, broke, & miserable. I felt her anguish, & I’m here to tell you you define your reality. It is what YOU make it.

Sometimes it takes a heart break &/or us f*cking up in business/health/relationships to shake us awake & help us see we are so much more than what we’re settling for.

I refuse to live a life of mediocracy. I decided this yrs ago, 2018 to be exact, when I was living out of my office, showering at gyms, going thru a heartbreak, barely had enough money to purchase groceries, & no idea what the f*ck I was doing or where I was going.
I just knew I was meant for more.

Things still aren’t perfect but I am so grateful for what I have, hopeful & excited for what’s ahead. I am ruthlessly resilient & diligent. Mental fortitude, getcha some.
Ain’t nobody gonna save you or cut you a check but YOU.

I responded to this gal, “There’s always something to be grateful for & if you’re not living life happy, you’re doing it all wrong. But that’s OK because along the way you’ll figure out what to do right.”

She said she couldn’t find anyone she was compatible, no one checked the boxes.🤔

Y’all, everyone will tell you to find someone with the same interests as yours, same values, yada yada…like it’s a parameter instead of a goal that can develop. And none of us are easy to be with, let’s be honest. You shouldn’t be trying to change anyone else in the process either. Let people be. And don’t accept any less yourself.

Don’t settle for ambiguous texts. Stop idolizing men or women that don’t also put you on a pedestal & do for you. If you’re wanting to up level & be a high value person, stop dating beneath your standards because you’re lonely.

Don’t settle for scraps when you deserve that whole piece of prime rib, baby🥩

Yes, you have to have some common ground. But come on, how many failed relationships have you had that started out with this criteria of checking boxes & looking for compatibility?

I’m embarrassed to say how many I’ve had 👀

They fail overtime because you don’t leave room to learn from each other, you don’t go into a relationship open minded & realize you’re both going to change as people & you have to learn how to evolve & grow together or you’re better off growing apart.

That doesn’t mean you have to hate each other. That means you have to love the other person enough AND yourself enough to know the difference.
Lovingly let people go. That’s you loving yourself. And if you can’t do that you have a lot of inner work & baggage to unpack.

My perspective has changed, I view compatibility as loves achievement – not criteria that has to be met prior to trying to get to know someone.

Imagine creating & transforming a life with the right person. The one you chose to be your favorite.

“Your favorite” should not only be the one who makes you happy but they should be the one who pisses you off, who challenges you, who loves you for all your weirdness, who tells you what you don’t want to hear but need to hear, & continues to choose you every day.

Live life happy.
Compatibility is loves achievement.

“When you change the way you look at things, the things you look at change.” Wayne Dyer

As for me, I have no interest in settling. I read a quote that said, “Settling is what sediment does when it falls to the bottom of a sea or lake, right before it compresses for several million years & turns in to a fossil.”

I’d rather be a fine wine🍷, expensive glass of bourbon 🥃, & some Waygu beef 🥩 than a fossil.

Drop the mic 🎤

Oxox Coach K

Love lessons and things to learn about yourself to be successful in love

love lessons

Love is a classroom not a candy shop.
— Life lessons I’ve learned from the school of hard knocks
📸 : simply showin love for this lil meat sack in the mirror.

lilbitoffit
Self love is the best love.

Love is the most powerful force in the world. In my opinion, the only thing that matters. For nothing would exist in this world, including you, without love.

I used to think there was only one soulmate out there made specifically just for you. After 39 years I’ve learned you’ll meet many people & things throughout your life that will be your “soulmate.” Some for seasons & others maybe for life.

I define “soulmate” now as a mate that helps you find your soul. This includes yourself, memories, places, things, friends, family, lovers, & enemies.

A book that changed my life 15 years ago, The Secret by Rhonda Byrne. I discovered it in a desk drawer at work & no one knew how it got there. I was miserable at this time struggling in my marriage & with mental & physical health. It taught me the power of my thoughts, love, & perspective.

Lessons I’ve learned about love that may help spark thought & introspection for you today…

-When you seek pleasure & lust it always runs away from you but when you seek purpose, understanding & connection, pleasure comes towards you because it’s a byproduct of you putting in the work.

  • Learn about yourself & your person. Understand what you both love, how you’re both wired, love languages, etc.
  • love lessons

Things that helped me understand myself & other people…
FUN STUFF ABOUT ME
👇
▪️Manifesting Generator (Human Design) basically get sh*t done & move at the speed of thought. Busy bodies, worker bees, get more done before 9am than most do in a week.

▪️ENFJ (Myers Briggs) among the rarest of the 16 types, only 2-3% of the population. The ENFJ is warm, extroverted, engaging, charismatic, persuasive, & talkative.⁣ Oprah, Barack Obama, Maya Angelou.

▪️2w3 (Enneagram) The helper/achiever, desire to fulfill the needs of others & can sense emotions with clarity & precision. Helping & achieving brings us Joy.

▪️Love languages: 1.words of affirmation 2. physical touch 3. quality time⁣

⁣▪️Astrology: I’m a Rising Scorpio ♏️ , Cancer ♋️ Sun, Sagittarius ♐️ moon. Basically a contradictory Unicorn because I love deep thinking, caretaking, & solitude, but the Sag loves freedom, extroversion & adventure. I’m freedom & home❤😘

  • All of these things craft a completely unique & wonderful individual. You can always know someone deeper.

This is why there is so much infidelity because we are addicted to newness. So why don’t you learn something new about your other half? It’s just like walking down the same path every day, why don’t you try to notice a new flower, rock, or tree? Then you’ll discover the same old paths can always be new & exciting. Look for the extraordinary in the ordinary.

  • Be playful but don’t play mind games. If you’re interested, make the move & observe. If they don’t respond, move on. We build strength when we make the move because we build confidence. This is you being in charge of your destiny. Mind games destroy the authenticity of a relationship.
  • Making someone feel bad doesn’t make them good. You change because of love, clarity, & communication. We don’t change because of judgment, guilt, & expectation
  • Any recurring issues you need to solve for the long run.
  • Prepare your partner for your mood swings & schedule. Communicate what makes you feel safe. For example, ask, “Do you need support or a solution.?” “Does saving make you feel safe or your earning power?” Check in with your other half. Pick one day a week & have a date check in. Ask them, “What was the highlight of your week & how can I help you?
  • Focus on how you can complement, not compete or complete. When you compete you’re trying to be everything. When you compliment, you are just being you. Take a moment & recognize what your other half brings to the relationship.

Happy Super Bowl Sunday & Valentine’s Eve, squad!
Go out there & love someone today!

oxox Coach K

Why Life rarely turns out as planned and how some people just feel different

scrubs: Figs

2 things I thought about this morning: 1. Life doesn’t always turn out the way you planned, it’s usually frustrating af first, yet somehow always turns out better. 2. Some people just feel different & are your once in a lifetime kind of people.⁣

As a younger version, I thought I’d be happily married for years, have that white picket fence, 2  kids, a dog, & happily ever after by 21. Let’s all laugh together, now.⁣

In reality, I’ll be 40 in July, I’ve been married & divorced twice. I’m single, have a cat named Pete, & struggled more years & cried more tears than you can shake a stick at. ⁣

However, I’ve learned so much about myself, how to communicate with others, who I am & wanna continue to be. I learned how to nourish myself, climb my way out of $43,000 of debt, build a business & myself as a brand. I am proud of the successful life & woman molded out of the imperfection.⁣

Life doesn’t always resemble what you thought it might look like. Milestones move, perspectives change, the things we yearn for evolve. Some things break never to be fixed again & some things break to be rebuilt better than you ever could have imagined.⁣

Life doesn’t gift us with a peek around the corner to see how things will turn out. Life does, however, litter the journey with love, laughter, moments of joy that take your breath away, learning, & it always lands us right where we’re supposed to be in divine timing.⁣

You’ll meet people who can read your silence & make your thoughts feel heard. You’ll meet people for the first time that you feel like you’ve known forever & don’t need to hide from.⁣

These people are your most cherished safe place & your most exciting adventure. They feel like the sweet burn of a good bourbon that tastes like freedom & home.⁣

They may come in & flip your life on it’s head in the most unexpected, joyful, savory, luxurious ways possible.⁣

Let life flow like water.⁣
Roll with it like a boss. ⁣

oxox ⁣
Coach K⁣

saturdaymorningview #lifeisgood

Scrubs: @wearfigs XXS top, XXSP bottom (5’1, 105lbs)

Your simple answer to tracking and logging collagen as protein

collagen powder in a scoop

Q: If I use collagen does that count towards my protein? Should I track it?

A: It depends😂 

Scrubs from Jaanuu

I posted how I prepare my preworkout coffee in IG stories today, which includes collagen. They are saved in highlights under supplements. Check those out. 

I personally feel you don’t have to consume collagen supplements if you’re getting adequate animal protein. I do not count collagen towards my protein intake.

➡️Collagen has calories. So if you’re tracking macros with the intent of also tracking calories, you should account for it.

➡️However, collagen isn’t a “complete” protein as far as amino acid profile. That means you’re missing out on other essential amino acids you need for body functions like muscle growth & repair.

For my Carnivore people, pork rinds fall into this category as far as not being a complete protein. 

I would avoid using pork rinds as an optimal source of protein. In fact people often over consume pork rinds causing things like weight/fat gain, inflammation, water retention, digestive upset, constipation, & histamine reactions.

If you can moderate this popular “snacky” choice & still stay on track, it’s a great option for low carbers & carnivores but should not be used as an optimal source of protein, neither should collagen.

If you’re having trouble hitting your protein intake I suggest⬇️

👉🏼Increasing portions of meat &/or eggs per meal to ensure you’re getting enough complete protein. Ex: if you normally eat 4 oz, bump that up to 6 oz.

👉🏼 If you have a hard time consuming enough meat, this is where protein powders come in handy. Check ingredients, make sure you’re consuming a natural source with minimal artificial ingredients & one that doesn’t include triggers such as artificial preservatives, dairy (if you’re lactose intolerant), artificial sweeteners, gums, fillers, or extra fiber if you have problem with fiber.

I use ISO-perfect or Medipure DS from @Nuethix_Formulations with minimal digestive issues. 

Link to products in IG bio & Highlights

Pre workout: @strongcoffeecompany

Discount code: katiekelly

Protein Powder: @nuethix_formulations

Discount Code: lilbitoffit 

FYI – Scrubs: @jaanuubydrneela

Top XXS, Pants XXS Petite 

(I’m 5’1, 105lbs)

70% of leadership is this

70% of leadership is how you lead yourself. There is a difference between leadership & management just like there’s a difference between preaching & practicing what you preach.

I strive to be the best woman I can be for others & myself. Has nothing to do with perfection, everything about effort & intention. 

Just like fitness, sharing a snippet of mine this morning with the 7am squad! Brutal.

videos here

I want to be a human that when someone talks about me I would hope that they would say she makes me want to be a better person. 

Had plenty of wake up calls where I asked myself a few things:

  • How do you maintain positivity in the face of negativity? 
  • How do you set goals & a plan to accomplish those goals?
  • When do you stay committed to yourself despite lack of motivation or shade from others?

People will follow you if you give them a purposeful reason to. That is the foundation that 70% of leadership for yourself is built on.

I feel there are 3 kinds of leadership:

1️⃣Physical leadership: Are you healthy & happy & nourished body, mind, & spirit to be strong & serve as a role model to others?

2️⃣Mental leadership: social media brainwashes you & continuously puts what you want to see in front of you. What are you clicking on, subjecting yourself to, & what are you consuming?

Find the people you want to be like, that you want to embody so you can learn from them & be better. Release the individuals who don’t take you where you want to go.

3️⃣Emotional leadership: The ability to stay balanced & even keeled. Choosing positivity in the face of negativity.

Watch your thoughts. Watch your words. Know your mission & values.

Your mission should be built on the foundation of your values. 

So what are your values? 

Mine: Service. Health. Wealth & Freedom. Self Nourishment. Extraordinary Relationships.

So with that, I’ll step off my soapbox🤗 

“Be who you are and say how you feel, because those who mind don’t matter, and those who matter don’t mind.” Dr. Seuss 

I love you all!

Oxox 

Coach K

Things I had to do to lose body fat and achieve a healthier lean physique

The majority of your questions today revolved around: macros, daily routine, changes that made the biggest impact on fat loss & my transformation, & workouts. 

Y’all I simply consistently eat meat & lift things. I’ve shifted my focus however completely from fitness & aesthetic goals to my career & longevity the past couple years.⁣

Some things that haven’t changed are the facts I still have Crohn’s (although in remission & med free), & life still takes consistency & intention.

I know many of you are struggling right now…with all kinds of stuff like life, health & fitness, maybe relationships too.

One of the best question asked today was, “How do YOU stay committed & consistent?⁣

I replied, “Commitment is defined as a willingness to give your time & energy into something you believe in, a promise or firm decision to do something.⁣”⁣

What more worthy thing to believe in, commit to, & invest in than yourself & your health?

The process…⁣

1. Truly look at yourself & current state. What are your goals/desires? What do you need to improve to move the needle forward?⁣

If you’re clearly not where you want to be, you need to own that. It is not anyone else’s fault but yours. You control your reality.

Picture your future self & condition. What thoughts & reality do you want to grow? How would you feel? Really visualize this as luscious & vibrant as possible. This is massively impactful, because it’s going to create possibility & self belief.⁣

A practice that helps me visualize & shift my energy to a positive place: I pull up Pinterest & consume positive quotes, images, videos, anything that shifts my state to a happy empowered place.

Swipe save & share! Hope these help!

Link for product info, discount codes & resources here

I’m rooting for you! 

Oxox

Coach K

I asked an elderly patient what the most important thing she learned in life and this is what she said

Srcubs: Figs

I asked an elderly patient years ago, “What is the most important thing you’ve learned in 85 years?”⁣

And she said somethin to me I’ll never forget that I also heard on a podcast the other day that brought back this memory, “One of the most important things I’ve learned is health is the crown on the well person’s head that only the sick person can see & wealth comes in many other more important forms than money.”⁣

Ooooof. Who else felt that? 👋⁣

She went on to say, “I wished I had changed my perspective sooner. Mostly around the perception of being ‘wealthy’ & the perception that in order to be beautiful I had to be skinny. I realize I was always chasing a goal like being rich & losing as much weight as possible instead of embracing the experiences of the journey & being grateful for what I already had.”⁣

I don’t know about y’all but I love spending time with the elderly. They’re full of magical wisdom.⁣

3 things I’ve learned in my 39 yrs on this earth I’ll share with you in hopes of you learning this sooner than I did:⁣

➡️Joy, purpose, fulfillment (JPF) vs fame, fortune, applause (FFA). Which would you choose? I choose JPF because if you choose JPF the FFA will follow.⁣

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

➡️Don’t lower your standards or standard of living to meet your income, raise your income & standards of living to meet your standards.⁣

➡️If you’re gonna chase something, chase service. Because “To live in the hearts we leave behind, is not to die.” – Thomas Campbell.⁣

We’re all gonna die what are you gonna leave behind? Abs, money in the bank, or the memories of a life well lived?⁣

Oxox⁣
Coach K⁣
Scrubs: @wearfigs
I’m an XXS top, XXS petite bottom for reference (5’1, 105lbs)

Cardio or weights? What should I do?

Q: Cardio or weights?

Before I can dive into this, we need to agree on a few things. First, if your goal is body fat loss, the number 1 magical “exercise” you should be doing daily is quit eating sh*t food.

Ditch the highly processed, I have no idea how to pronounce that ingredient, junk.

Eat real food.

Next, to cardio or not? A: it depends. What are your goals/limitations? How’s your biofeedback/stress/recovery? While I agree it can be overdone, I don’t think it needs to be avoided entirely. When done in combination with strength training, cardio can have benefits. 

It is possible to lose fat without doing cardio at all, but that depends on your goals. And be realistic here, do you mentally & physically have what it takes to diet down to those shredded pics do you think you want to look like? Are visible abs worth it?

Cardio is a way of increasing your deficit without having to severely deprive yourself. Cardio will NOT increase your muscle mass. Ladies, pick up the weights.🏋🏼‍♀️

Aerobic exercise can help increase blood flow & oxygen to your muscles & brain. This is good for recovery from intense activity & getting rid of brain fog. Some of my best ideas come when I’m walking (or drinking 🏃🏼‍♀️↔️🤷🏼‍♀️↔️🍸😁) 

Endorphins release when exercising. This helps lower stress & improve mood. Take that 20 minute walk at lunch.

Don’t use cardio as a way to punish yourself for indulging. Practice forgiveness. One cheat meal or bad day won’t kill you. Refocus, get back on track, eat real food, drink your water, & conquer YOUR LIFE.

Most of all be true to yourself & realistic about your goals. If you love cardio & approach it with the right mindset, who cares if the person next to you tells you otherwise.

That might not be their cup of tea, but that might be your shot of whiskey 😉 🥃 #cardiovsweights