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!
Q: Do I need to train different for muscle gain vs fat loss? I want your arms & shoulders! What do you do? A: One, the basics don’t change. Two, you just need to be the best version of you💚 The most common mistake I see people make is changing their training & nutrition every time the wind blows. You guys have to stick to something consistently for more than 2 weeks-30 days. The biggest difference between muscle gain & fat loss phases are going to be the amount of food you’re consuming. Your workouts shouldn’t change much, maybe volume & intensity to reduce the stress on your body in a calorie deficit depending on your biofeedback. Volume, intensity, & duration are your levers you can adjust any way that you need to tailor for your needs. Walking is really all the cardio you need if your strength training & food are on point. You don’t need to do endless circuit training, group training, & HIIT for results. Sweating is not a point of progress or efficacy. Your fit trackers are not 100% accurate when it comes to calorie burn. We shouldn’t be working out to earn or burn food anyways. It is fuel and should be treated as such. During fat loss phases we simply want to maintain as much lean muscle mass as possible because you’re eating in a deficit. Muscle gain takes extra food & it is very hard to do both simultaneously. Commit to one or the other. ⠀⠀ Train & eat smarter, not harder😉 Enjoy some sample programming & movements that I enjoy for push, pull upper body, & lower body days. Swipe! ⠀⠀ Consistency & loving what you do are the keys 🔑 always! Oxox Coach K
When should I eat? Is there a “right” time? Does it matter? Optimization Tips? Tips for special digestive needs?
The way all the “sporty & exercisey people” talk about it, you’d think meal timing, which is also called nutrient timing, was a make it or break it variable when it comes to body goals.
Is it really important when it comes to health, fat loss, muscle building, or performance? Yes & no in the grand scheme of things in my opinion.
Ima lay this out as simple as possible y’all. This a question received on the reg from people of all diet camps! Meal timing or nutrient timing simply means eating specific food & thus nutrients (ex: protein, fat, carbs, etc) at specific times (ex: pre or post workout, OMAD vs 2 or 3 meals/d, etc).
**Reminder: All of this info along with basically everything I’ve learned along my weight loss, health, & carnivore journey is available in the 354 page Meat & Macros Guide HERE
You can always message me on IG or email at katieokelly2@gmail.com for more info & questions! Coaching FAQ’S HERE
It really comes down to the individual & their specific goal (or lack of). I’m not gonna get into all the complex science stuff & research around this topic, we’d be here forever, but I do want you to have a basic understanding on how specific meal timing can help you, when you really need to consider it, & when you don’t need to stress about it. I share my experiences & tips especially for those of you who have struggled with special digestive needs like autoimmune, IBS, IBD, & Crohn’s like myself.
As always, you do you, boo. This is a non-dogmatic safe space, these are generalities, & personal experience.
In general, by eating a healthy, well-considered meal 1-2 hours before exercise, & another healthy, well-considered meal within 1-2 hours after exercise, most people can meet their workout nutrition needs without anything fancy stuff.
In other words: if you’re a healthy person who exercises regularly, you probably don’t need special workout nutrition strategies. Most of us fall into this category.
SIDE NOTE…special timing considerations: You work out early af in the morning. You can do these fasted if you prefer & eat a well sized meal with plenty of protein after. If you’re hungry in the am, liquids (shakes) & easy to digest, low volume carbs (like cereal or rice cakes) if you eat carbs are more appropriate. I find people who follow a meat-based diet & workout early in the mornings prefer to fast & then eat their largest meal post workout.
Lets talk macros (your Carbs, Protein, & Fat)…
CARBOHYDRATES There are few things in the fitness world more controversial than carbs. Will they make you fat? Do you need them? Timing? The questions are endless. Quality fuel is critical, which we get from carbs & fats. They are our energy sources, not protein. You pick which one you prefer. Carbs in general are your body’s preferred fuel source when it comes to highly glycolytic (means it burns a sh*t ton of carbs) activities like HIIT, the “crossfits,” & Orange Theory-esque type workouts.
Optimal timing & portions are more important. You want every gram of carb you consume to be utilized as an immediate fuel source or to restore glycogen levels – you don’t want it to be stored as fat. I find them consumed around your workouts most optimal. Just remember the more active one is, the more carbs they can typically warrant consuming.
PROTEIN Protein is essential for tissue growth & repair. Since the body is continuously breaking down proteins, our diet must provide sufficient quantities. Although recommended intakes vary & depend on so many different things like dieting/health history, activity, training modality, goals, digestion, allergies, etc, a post-workout protein is almost always universally helpful to kickstart muscle repair, recovery, & growth.
Shakes are convenient around workouts for high digestibility & absorption, but not necessary if you time your meals accordingly to your needs & preferences. I prefer real, whole foods for my nutrition vs supplements. To cover your bases most people do well consuming meals around 30-50g of protein per meal to meet optimal amino acid needs. Timing will differ based upon diet preference, workout timing, workout modality, & specific goals.
FAT The body uses fat as a fuel source, & fat is the major storage form of energy in the body. Fat also has many other important functions in the body, & is needed in the diet for optimal health. Fats (cholesterol) are also the precursors to our hormones.
Fats in food come in several forms, including saturated, monounsaturated, & polyunsaturated. Quantity & quality are important. Fats do help to slow digestion, which maintains stable blood glucose & insulin levels. Fats also provide vitamins & minerals, aid in absorption & are important in everyone’s diet.
Some examples of foods that contain fats are butter, oils, nuts & seeds, meat, fish, & dairy products. Again, people will have different preferences as to whether they get their energy from carbs or fats. Most meat-based people prefer fats as fuel or they only consume a strategic amount of carbs around workouts only.
SPECIAL CONSIDERATION TIPS Athletes may have special needs, for example…
An endurance athlete: You train for high level competition. You log a lot of high intensity miles each week. For you, carbohydrate & calorie needs are likely higher unless you do not digest them well & prefer fat as fuel. You could add a protein + carbohydrate drink or shake during your long training.
A bodybuilder: You lift weights with muscle growth as your goal. Your protein & calorie needs are likely higher especially in a building phase.
Getting ready for a fitness competition: You likely accumulate more exercise hours. Goal is to drop to a low body fat %. For you, carb intake (if you eat carbs) will likely be lower & protein higher especially as calories drop to maintain as much lean muscle mass as possible. Keto athletes will manipulate protein & fat macros to their preferences & needs.
Tips for those with special digestive needs like allergies, autoimmune, IBS, IBD, & meat based: This is simply to help you optimize from my experience as an athlete & someone who lives with Crohn’s & special needs
If you’re going to eat carbs, keep them around your workouts for more optimal utilization aesthetically & metabolically. Largest meals I prefer post workout & earlier in the day. Digestion is better in the mornings.
I did best with minimal digestive issues with easy to digest, gluten free, low volume carbs like rice cakes, gf oats, white rice, rice chex cereal if I was going to eat carbs. I don’t need them much anymore since going meat-based. Ground meat & seafood is easier to digest vs steak, ribs, & chewy cuts of meat.
If you workout early af in the am & you’re not training for a performance sport, I find fasted workouts more optimal as far as aesthetics & digestion. Protein shakes are great if you’re hungry early, training long periods, or don’t have time to eat a meal within an hour or so after your workout. Stop fasting until like noon before you eat after an early workout. “Tone” aka MUSCLE takes FOOD. You gotta build the body first!
People reverse dieting do better with 3 meals/day vs 1-2, especially if meat-based. It’s harder on your digestive system to cram more calories in larger, less frequent meals.
You MUST set yourself up for a successful cut by eating at maintenance or surplus for an extended period of time (like 6 months to a year realistically) BEFORE dieting for optimal, quicker results.
A HEALTHY body loses body fat. You shouldn’t be dieting more than 1-2x/yr for no longer than 12-16wks. Most maintenance levels for active females are around 1800-2100+ calories/d. (I eat 2000/d & am 5’1, 105lbs for example)
When dieting, I find larger, less frequent meals more satiating utilizing intermittent fasting. Fat cycling leaner, lower fat days with higher fat days is extremely effective & easier to sustain on a diet. Try 4 lean days/wk & adjust as you go for your needs. Higher fat days you should be consuming around maintenance calories. Leaner individuals don’t need as many lean days or need to do the Protein Sparing Modified Fasting (PSMF)
Don’t eat a high fat, heavy meal too close to working out. Digestion takes a lot of energy & you will be tired & sluggish. Eat 2+ hrs prior.
Stay hydrated! 1/2 your body weight in oz, more if you sweat a lot & workout frequently. I use Ultima Replenisher electrolytes. If you’re low carb, you require more electrolytes. If you’re having muscle cramps & sh*tty recovery, up your electrolytes. All my product/supp info/discount codes in LINK IN IG BIO!
If you’re having trouble sleeping, peeing a lot, hungry all the time, & tired, check your macros. You may need to decrease protein & up your fat. This is why I suggest at least loosely tracking your food! I find 170-200g of protein on the top end for females. 140g protein is an avg for most active females lifting weights. Most people who are hungry all the time need more fat & calories.
Carnivore Maintenance Macros: start with a 1:1 ratio of protein:fat as a baseline then tweak as needed. Use the TDEEcalculator.net to find your calorie needs 1st. I can help you with these & is something we discuss in your tailored plan on consult calls.
If you’re losing hair, tired all the time, gut messed up, hormones wonky, craving carbs/salt, waking up at night starving, sh*tty sleep & recovery, plateaus in the gym or fat loss – you’re most likely NOT EATING ENOUGH, not sleeping enough, fasting too much, over caffeinating, & stressed to the titties…y’all just chillllll & STOP.
I categorize my meals into PRE WORKOUT, POST WORKOUT, & ANYTIME MEALS.
PRE WORKOUT I find I don’t need a pre workout meal or snack the majority of the time, especially if you’re working out: 1.) Super early in the morning like 5 or 6am or 2.) Afternoon or evening when you’re in the fed state (you’ve eaten)
Most of my fellow early birds & I prefer to workout fasted if we’re hitting up the 5 or 6am gym time. If you struggle working out fasted & don’t feel you have the energy to do this, this is when a small easily digestible snack or a protein shake are helpful. You can also choose to consume a snack or smaller meal prior to bedtime if you’re hungry. Carbs at bedtime will help decrease your cortisol level & help you sleep. So if they don’t cause issues for you mentally or physically, there’s no need to feel like you have to cut them out of your diet.
My more gut friendly, easy to digest options as far as carbs & pre workout or pre bedtime fuel (everyone will be different so go your own way, these are just suggestions not an exhaustive list): Gluten Free Rice Cakes Nuethix Formulations MediPure or Iso-perfect Protein Powder Gluten Free Rice Chex Honey White Rice Gluten Free Quick Oats (If you’re not grain, lectin or fiber sensitive) Sweet Potato (If you’re not lectin or fiber sensitive)
My carnivore & meat based folk, our meals are typically heavy & make our digestive systems work really hard to digest, which zaps our energy for digestion processes, so I don’t recommend eating a larger, heavier meat based &/or high fat based meal too close to workout time. I personally need at least 3-4 hrs after a heavier meal to feel like I even want to workout.
POST WORKOUT This is one I feel people stress way too much about. If you’re eating a sufficient sized meal sometime close to after you workout, you’re gonna be fine! Make sure you’re getting adequate protein for muscle building & recovery. This is also when I prefer to time my carbs if I choose to consume some or I feel I need carbs for optimal recovery.
Times I choose to consume my carbs (My choice is typically 2-5 plain rice cakes, just depends on hunger level & workout volume & intensity): In the evening after a harder, more intense, or higher volume workout like Crossfit or HIIT Post workout at anytime of the day my workout is a harder, more intense, or a higher volume workout like Crossfit or HIIT & I feel I need them. This is totally intuitive for me.
I find I personally don’t need or crave carbs the majority of the time, & if I’m hitting up my typical 5am or earlier morning workout I never eat carbs, I stick to meat & eggs.
ANYTIME MEALS, GENERAL MEAL TIMING, BLOOD SUGAR, & FASTING If you’re one that is not a gym or exercise goer &/or you stick to a low carb, keto, carnivore, or meat based way of eating (WOE), meal timing becomes less important, but I didn’t day not important.
Blood sugar regulation, optimal health, having a good relationship with food (mentally, physically, & emotionally), & eating to have stable energy should always be priorities.
Things I’ve used to check my blood glucose: Keto Mojo: checks both ketones & blood glucose. Has app, blue tooth, syncs with phone, got mine off Amazon. On Amazon favorites list, link in bio & highlights.
Nutrisense Continuous Glucose Monitor (CGM): my top pick. Painless application, has app, syncs with phone, no pricking your finger, continuous monitoring, access to their nutritionists. Link In IG bio, Discount Code: lilbitoffitCGM10
Helpful Times to Check Blood Sugar Fasted 1st thing when you wake before any food or drink: to gain data & a biomarker of metabolic & hormonal health. This is when I weigh myself too.
2 hours after eating combo meals: to see how they interact with one another & affect your digestion & blood glucose. Quality & quantity matter. Ex: combos like carbs + protein +fat, high protein + low fat, high fat + lower protein, carbs + protein, carbs +fat, etc.
After eating singular foods: to see what spikes your blood sugar more than the other. Ex: like testing after eating carbs, diet pop, chewing gum, using sweetener, eating dairy, after a larger high protein meal, after a bolus of fat, etc.
After periods of stress: to see how your body handles stress. Ex: after a hard workout, a poor nights sleep, after a stressful life experience, etc.
BLOOD SUGAR FAQ’s What can I use to track? I’ve used a keto mojo & my top pick is a NutriSense CGM. You can get a simple glucometer from your local drugstore too. Link in IG bio to CGM info, code: lilbitoffitCGM10
What range should my blood sugarbe for optimal body fat loss? I like MINE in that 70-90/dL range fasting. Normal fasting ranges will vary but for most are in the 70-100 range. Mine tends to run higher, around 85-100 while others may be lower around 65-80. Lifestyle, genetics, & environmental factors all matter & can affect ranges.
How long should I wait after meals to check my glucose? I recommend checking prior to your meal then 1-2 hours after eating for your “peak” levels.
What diet works best for food/sugar addiction? Low carb & meat-based hands down in my opinion.
What are normal blood sugar levels? They’re less than 100 mg/dL after not eating (fasting) for at least 8 hours. And they’re less than 140 mg/dL 2 hours after eating. During the day, levels tend to be at their lowest just before meals. For most people without diabetes, blood sugar levels before meals hover around 70 to 80 mg/dL. For some people, 60 is normal; for others, 90. Again, we’re all different.
Why does it matter if my blood sugar is high, like around 120-200ish sometimes? It is very important to keep your blood sugar level under control. It affects everything really, mood, fat loss, weight gain, hunger, satiety, energy, performance, sleep, etc. When your blood sugar level is high, it can cause damage in your veins & arteries. This damage could lead to complications later such as heart attacks, strokes, kidney disease, neuropathies, vision problems, etc.
What foods spike my sugar most? What food has carbohydrates? Carbs typically spike blood sugar the most, then protein, then fat. Fruits, starchy veggies, milk, dairy, yogurt, rice, cereals, bread, grains, basically think anything sweet all have carbs. High glycemic foods affect glucose the most, ex: bread, cereal, candy, baked goods, fruit, honey, rice, crackers, cookies, rice cakes, sugar, pancakes, waffles, potatoes, corn, most processed foods.
If it is sugar free, I can eat as much as I want, right? SF foods can be part of your diet in moderation. Abstainers typically do better abstaining from any carbs, sugar, or SF substitutes. Many cause gut issues like bloating, constipation, & pain due to added fibers, fillers, gums, sugar alcohols & artificial sweeteners. Some of these foods still have carbs (in the form of other sweeteners such as sorbitol, isomalt, & mannitol) & may affect your glucose levels.
Things that may be increasing your blood sugar you’re overlooking: Coffee: Increases adrenaline, cortisol (stress hormones) & blood sugar which can cause a release from our liver glycogen even when fasting. This was one thing I tested, luckily black coffee only affected my blood sugar like 2-5 points.
Fasting too long: Again, increases body stress which increases your cortisol level which will cause liver glycogen to be released & your blood sugar to rise. Are you waking up in the middle of the night? Is your fasting AM blood sugar high (>95)? Try eating more, shorten fasting windows
Dehydration: Less blood volume=higher concentrations of glucose in the blood. Shoot for 1/2 your body weight in Oz of water daily.
Over exercising, under eating, &/or eating trigger foods: All huge stressors on the body which increase cortisol & thus blood glucose. That gut brain connection is so impactful on our body function as a whole.
Carbs: No they’re not the devil. Typically it’s our relationships with them & our habits that are. Carbs do keep us calm by serotonin & cortisol. Our tolerances vary bioindividually. Typically in a healthy individual the more active the more carbs we require & tolerate. Carbs do spike your insulin higher than protein or fats. Carbs obviously spiked my blood sugar higher than any other food even experimenting consuming 2lbs of a high-protein meal. 3 rice cakes spiked my insulin to 160. The 2lbs of beef #meatbars spiked my insulin to 130.
Artificial sweeteners & sweet beverages: If it tastes sweet typically it will cause a reaction in your body & spike your blood sugar to some degree. I’m all about moderation but don’t have the majority of your diet full of diet foods & Splenda just to save a few calories & carbs. They lack in micronutrients which your body needs to function properly. In my experience with the CGM, they did elevate my blood glucose slightly but not very much, maybe 5 to 10 points max.
Alcohol: I’m just leaving this one there, y’all this is common sense. The higher the calorie, the higher the sugar, the higher the carbs the more it is going to spike your blood glucose. The “worst” options are beer, wine, sugary cocktails like White Russians, margaritas, Mojito‘s, Long Island iced teas, etc. I know it’s heartbreaking right ?! Vodka actually dropped my blood glucose when mixed in Diet Coke. Weird but it happens every time & I notice I get cold when this happens. This was not consuming any food with my drink.
Sleep: Not only does this disrupt your satiety & hunger hormones like a leptin & Ghrelin which can cause you to crave carbs & feel like a bottomless pit, it also spikes your blood sugar, & your performance, fitness goals & recovery suffer. I found lack of sleep, & high intensity workouts especially fasting were the biggest culprits that spiked my blood sugar & made me feel like trash.
Tips that helped me with more stable blood sugar & energy: – Stick to meat & eggs & routine meal times. No snacking. – If you’re gonna eat carbs &/or a large meal, eat them post workout. – Pairing carbs with a fat &/or protein source will blunt the blood sugar & insulin spike. – Reduce stressors like over exercising, chronic under eating & dieting, eating too many carbs &/or trigger foods, over caffeinating, not getting sleep, life stress, take more rest days. – Have coffee or your caffeinated beverage AFTER you’ve eaten if you’re caffeine sensitive. The food will buffer it’s effects.
Personal preference always comes into play with meal timing in general. You can choose any number of meals you want. I find most people IN GENERAL considering all diet camps find it easiest to stick to 3 meals per day, minimal or no snacking.
My meat based people & low carbers, most of us choose anywhere from 1-3 meals per day, average being 2 meals per day & around 2lbs of meat for most. Some more sedentary people or people who prefer large meals may like one meal a day (OMAD). Pick what suits your preferences & needs. **A reminder it should align with optimal health, your goals, your schedule, & be easy for you to stick to.
Meal timing tips from my experience to help you decide what is “right” for you: – I find digestion is better & it’s easier to maintain a “leaner” physique keeping your largest meal post workout & larger meals earlier in the day – If you’re gonna eat carbs or feel like you have to have a “cheat” meal or “treat” (which I LOATHE saying btw because food should not be something earned or burned) I find digestion & nutrient utilization more efficient post workout
– If you’re reverse dieting, eating for performance, or muscle building, it’s easier to eat 3 meals per day vs trying to cram all your calories in 1 or 2 meals per day
-OMAD & fasting on occasion are totally fine & beneficial, just make sure you’re using them out of a place of love, using them with respect & not abusing them in excess.
-Fasting & OMAD work great on days you’re not as active, not as hungry, in a fat loss phase, in a “reset” whatever that means to you, or working on improving your gut healing & digestion.
-I feel everyone should be fasting at least 12 hrs overnight. No need to feel like you need to do extended fasting. If you’re fasting 12-16 hrs overnight, that’s FINE. You don’t need to fast at all if you don’t want to.
Typical Fasting Protocols
16/8, 14/10, 12/12 Protocols – Ex: Fast 16hrs/8hr eating window OMAD – One meal a day, fast the rest PSMF – Protein Sparing Modified Fasts: highly restrictive diet that involves severely limiting the intake of calories, carbs, & fat & consuming only lean (zero-low fat) protein 5:2 – Eat normal 5 days, restrict calories to 500-600 for 2 days Eat Stop Eat – Eat normal for 5 days then fast for 24hrs for 2 days 4:3 or Alternate Day Fasting – Fast every other day, eat normal on non-fasting days Skip Meals Spontaneously – skip meals when you’re not hungry
People who shouldn’t really be fasting:
Pregnant Women Women who are nursing People who are reverse dieting People training for performance People who have abused or overly fasted People who have chronically under eaten for an extended period of time (aka you’ve made chasing a smaller body your hobby) People who are trying to gain muscle Women a week before their cycle People healing &/or struggling with adrenal insufficiency & fatigue People with eating disorders &/or disordered eating habits, poor relationships with food, exercise, &/or body image where restriction is a huge trigger
In conclusion, no matter what diet you follow, you should know that nutrition has a significant impact in every facet of your life, it is literally what you are made of. It can especially have a significant impact on your results in the gym. What you eat before, during, & after your workouts may be the difference between achieving your goals & falling short. Remember, there is no one-size-fits-all approach when it comes to the “right” way to eat, workout, or live. You choose what works best for you. 🙂
I hope you found this information helpful! Don’t hesitate to reach out via Instagram or email ( katieokelly2@gmail.com )
👉🏻Choose your friends, food, & alcohol wisely. Ps. Taking 3 shots instead of 5 is still not taking better care of your body🥃
👉🏻Credit cards are dangerous
👉🏻You can bless & block anyone or anything from your life if it disturbs your peace & energy. You don’t owe anyone anything
👉🏻Rescuing a cat 🐈⬛ & a bottle of @crownroyal are totally acceptable valentine gifts to yourself
👉🏻There is no such thing as too many plants (or coffee)🪴☕️
👉🏻 I don’t remember life before @instacart & @amazon prime or #meatbars 🤷♀️
👉🏻 Life actually starts when you get an airfryer. Get 1 sooner♨️❤️
👉🏻The answer is always walk & meat 🥩🦶
👉🏻Stop ignorin all the red flags they be showin, they’re not check engine lights 😆 & when you think a mf won’t do you like that, they absolutely will do you like that 👀
👉🏻You cannot send 2 questions to a man in the same message or next message before getting a reply to the 1st one. You’ll only get a reply to 1. Slow down😜
👉🏻You spend the majority of your day rubbin a piece of glass 📱🤳🏻 Love life fiercely that’s all that matters. Not just the highlight reels.
👉🏻Grocery Stores should put carts in the middle where my pride realizes I have too much sh*t to carry
👉🏻Rugs are expensive save your money, spend it buying your own flowers💐
👉🏻When I was young I wanted 2 kids, a picket fence, & married by 21…lets all laugh together. 😂 Live your own timeline.
👉🏻 Live simple. Things weigh you down. (Except meat. Buy the meat 🍖🙃)
👉🏻Part of me wants to be a powerful independent woman who makes a 💩 ton of money & the other part wants to be a trophy wife with new boobs sitting at the pool & the most difficult decision of my day being what cocktail I wanna drink. Your wants & needs will change. Let them. Always aim to evolve higher. You can do it all!
👉🏻Beware of cocktails that taste like juice, ice cream, or a slushy…before ya know it you can’t walk & have to pick up your dignity down the street the next day. Treat your body like a trash can & you become the trash can.
👉🏻It’s ok to go thru this phase called “fxck everything.” Do your squats & know your worth. Take it one “WTF” at a time.
The question I want you to ask yourself today is what lights you up?
Why you ask?
Because what’s embedded in your responses lies your answers.
I’ll share some of mine & stories you might relate to as well…
➡️I love money.
I didn’t always have a good relationship with money nor believed I was worthy of it. In fact I had a scarcity mindset the majority of my life. In the past few years I’ve learned I need to nurture my relationship with money just like any other.
Money gives me time, freedom, the ability to give back & invest in others. It gives me the ability to give myself things that light me up which in turn give me the energy & happiness to serve at my best.
I changed my story from the thoughts of “I’m greedy & money is bad.” to “I am worthy, smart, & compassionate because I know without money I’m not able to serve others or myself at my fullest capacity.”
➡️I love my health.
I know without my health I also cannot function at my highest capacity physically, mentally emotionally, intellectually, or financially.
This is why I work out 5d/week & eat food that nourishes my body to help me perform at my best. This also means taking time to rest. If you want to be a top-notch athlete you need to live & think like one.
➡️I love my relationships.
Without community connection in some way shape or form we lose our sense of purpose. Be mindful of the company you keep, make sure to surround yourself & consume an upleveling environment.
We were put here to learn, connect, live with Joy, & follow what lights us up.
The truth is we often forget by doing what light us up that is the fastest way to bring the abundance flow back to you.
It’s never too late to rewrite your story & I’ll remind you that there’s nothing enlightening about resisting pleasure, money, your health, etc & turning down the beauty in your heart.
“Don’t ask what the world needs, ask what makes you come alive & go do that, because what the world needs is people who have come alive.” -Howard Thurman
I’m in love with her bling, flare, essence of unapologetically being herself, her femininity & her get shit done attitude! #girlcrush #rolemodel
Minus the boobs, I dunno how she functions in those things. Props ✊ Proud card toting member of the #ittybittytittyCommittee here 👋 🎟
It made me want to continue to live life BIG.
To attract my dreams.
I no longer say “chase” because a high value human doesn’t chase anything, you become what you want & you ATTRACT what is meant for you. – write that down 😉✍🏼
And these…
Living a BIG life requires:
not being afraid to shine
being YOU
giving less fux
not playing small
& not chronically trying to shrink yourself in every facet of that statement
Put your crown on 👑
Get your beauty sleep🥰
Pose in your underwear, whatever tf you wanna do.
I’m sure I’ll get hate messages for it & you know what?! Thank you.
Because if they ain’t talkin about you you ain’t doin something right. – words of wisdom from my momma
I crushed almost 9 hrs last night, no ragrets. Pampered myself instead of going out, & I realized as I’ve gotten older it feels so much better to wake up refreshed🤘🏻
Gonna get in a good workout
Gonna spend the day with friends & family gloriously watching sports & enjoying life!
Rooting for my Purdue Boilers!
I dunno who to choose in the playoffs, great teams! Going with the Bengals & 49ers, how bout you?
Enough rambling, swipe away, words of wisdom from the Queen!
I hope you have the most magical, refreshing Sunday ever!
Oxox Coach K
#boilerup
On Faith
“If I can hold God’s attention, I can hold the world’s.”
On Believing In Yourself
“The magic is inside you, there ain’t no crystal ball.”
On Work
In her book Dream More, Parton wrote, “I never have considered myself a perfectionist, but I do think of myself as a ‘professionalist’…I always strive simply to be my very best.”
On Ambition
“Tumble outta bed and I stumble to the kitchen. Pour myself a cup of ambition.”
On Life
In July 2019, Parton tweeted: “If you see someone without a smile today, give ’em yours.”
On Diamonds
“I look totally artificial, but I am totally real, as a writer, as a professional, as a human being. A rhinestone shines just as good as a diamond.”
On Love
I’ve had to go against all kinds of people through the years just to be myself. I think everybody should be allowed to be who they are, and to love who they love.”
On Life
“Everybody has their own journey, they have their own way of doing things. And who am I to judge?”
On Marriage
“He’s always loved who I was, and I loved who he was, and we never tried to change each other,” Parton said about her
husband Carl Thomas Dean, in the June 2016 issue of O, The Oprah Magazine.
On Real Beauty
“You don’t have to look like everybody else. You don’t have to be a raving beauty to be special and to be beautiful.”
On Life
“I make a point to appreciate all the little things in my life. I go out and smell the air after a good, hard rain. These small actions help remind me that there are so many great, glorious pieces of good in the world.”
On Work
“I always count my blessings more than I count my money. I don’t work for money, never did.”
On Life
“Everybody’s life is a soap opera. Everybody’s life is a country western song, depends on who’s writing it.”
On Diets
In her book Dolly: My Life and Other Unfinished Business, Parton joked, “I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.”
On Life
“Find out who you are and do it on purpose.”
On Stardom
“I’m just a working girl. I never think of myself as a star because, as somebody once said, ‘A star is nothing but a big ball of gas’–and I don’t want to be that.”
On Work
“I’m not going to limit myself just because people won’t accept the fact that I can do something else.”
I love storytelling. I love storytelling my life & I love hearing people share stories about their lives, emotions, & experiences.
I loathe small talk.
Most likely a big reason I find dating exhausting. Too many people are only willing to scratch the surface of actually getting to know someone, putting in the minimal effort required, vapid conversations.
Hardly anyone actually asks you out on a date or even coffee to meet face to face anymore.
I thoroughly enjoy a confident, masculine man who takes the lead & is on the old fashioned side.
Speaking of old fashioneds, ☝️ point if you too fancy this beloved cocktail of choice. Double ribeye points (I just can’t say brownie😂) if you buy me one AND tell me stories about your ambitions, your big goals, your likes/dislikes, weird thoughts, dreams, whatever – I wanna hear it.
Embrace who you are.
Since freeing myself from the chains of people pleasing & what I thought I “should be” & blazing a path of my own, that painful path has led me to being the happiest I have ever been. It has allowed my light to shine & attract the right people, places, lessons, & opportunities.
Not all these things were rainbows & sunshine & sweet cocktails & coffee that taste like heaven. Some felt like gaping wounds that you poured salt on & chased with a shot of bad tequila or a yager bomb.
GAG.
BAD memories from college. Same with anything peach or that semi resembles jungle juice.
Oprah Winfrey said, “Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.”
Happy birthday to Queen O today btw. I love Aquarians, from one “weirdo” to another, I see you.
To all my astrology nerds out there, I’m a Scorpio Rising, Cancer Sun, & Sagittarius Moon. Very much a Scorpio/Sag.
Kinda like I’m the most positive, open minded, free spirited, fun person to be around, but my feelings run deep & I will cut a mf if I have to to protect my peace, my family, my people, & my money.
Today, a reminder to just be you, be weird, be kind to people, get to know one another. And realize you’re never behind, there are no timelines, & fulfillment means something different to us all.
I haven’t traveled the world, but I’ve experienced some really cool places. I’ve lived thru moments of what some people back home would only dream of, but yet, I’ve found more fulfillment in my morning coffee, writing, caring for livestock & my plants, that 1st bite of delicious food, listening to music that brings back smiles & memories, watching the flowers & trees dance, feeling sunshine on my skin, & somehow those are more savory.
Do you get anxiety when you look at old pictures or how many calories you burned or how rigid you need to be on your diet?
I’ve talked to a lot of you about this today.
Its ok if your diet is different now than it was then. You have control over your choices. And just because you have 1 or 2 days of consuming more than you normally do doesn’t mean you’ve failed.
You need to have self-awareness over chronic self sabotaging habits.
If you are constantly worried about the number on the scale or how many calories you burned or how rigid you are with your diet because you fear other people will judge you, or how long or how much you need to be fasting & these things lead to binging & physical &/or emotional harm, we have some self healing work to do.
This exact conversation comes up in coaching consults on the reg. Whether my clients are in their 20s, 30s, 40s, 50s or beyond. Disordered eating & body image issues do not discriminate.
This concept was hard for me to accept, too. We change, it’s what we do. If you are taking care of yourself, feel good, & nourishing your body with food, so be it if you’re doing things a little differently than others.
If I have a rough body image day & miss a smaller or leaner or stronger version of myself, I quickly remember how miserable I was at certain times in my life. Then I’m grateful.
I thought about food constantly, had intense anxiety around food in social situations, was a slave to my exercise. I worried more about what other people thought of me than what I thought about myself.
You give up your power. Your hobby then becomes chasing a smaller version of yourself. And I’ll tell you right now it doesn’t help you lose more body fat more times than it does.
Engage in movement you love & eat food that supports your physical & mental health.
Food is a part of life, not your whole life.
Focus on the important shit that truly will move the needle forward.
You know those days where your problems seem GINORMOUS? Or you just feel frustrated & agitated af & don’t know why?
Love my career! Although I didn’t go to Purdue specifically for radiology, I still got a BS degree in Science. Still consider West Lafayette my home away from home & a piece of my heart will always be there.
— I feel you. I feel I’m dippin my toes again into a big pool of transition. Ugh, times like these are heavy & almost suffocating. I’m blaming it on #mercuryretrograde
I came across an astronomy account called @astronomybasics Y’all, my inner Purdue science nerd geeks out on this stuff. I love it! This post shared facts about 2 black holes, called “binary black holes” because they orbit each other. They’re BIG & beautiful & 1.3 billion light years away.
How freaking amazing is this????!!!!!!
Makes you & your human “problems” seem small & silly, right?!
I remember in college worrying about the stupidest sh*t…like lookin fat in my outfit for Thursday nights at the Neon Cactus or the big fraternity party that week. I don’t know if anyone else experienced looking at a picture after your freshman year & cringing because you realize you gained the freshman 15 (or 20 in my case).
Forever Grateful, Forever True!
I remember my brother telling me how much “bigger” I was. OMG I wanted to hide in shame & thought life was over.
Since we’re on the subject of #collegelife looking back on my 4 years at Purdue, I realize how many countless hours I spent in the classroom & studying for tests. (Ok, maybe I didn’t spend AS much time on those things as keg stands, flippy cup, & Greek events, but alas, it added up & I still made Dean’s list.)
When I think about all that time I spent working toward my degree, I wonder, what did it really leave me with? A piece of paper that will continue to gather dust?
I thought harder…my dudes, I learned so much more via college experiences than academics. I’ll share a few with you & hopefully they spark introspection & give a sense of peace wherever you are right now…
No one gives a sh*t about your GPA, people care more about how you make them feel, your integrity & effort.
Learn self discipline, ain’t nobody here to hold your hand. Work smarter not harder.
Just when you think a mf won’t do you like that, they def will do you like that. It be that way sometimes. Watch your words, be picky about the company you keep.
Care for something other than yourself, but not more than you care for yourself.
Big friend circles don’t mean you’re cooler or loved more. Your circles will become smaller as you get older & that’s ok. Make sure you surround yourself with people smarter & more successful than you.
Real independence is found in being comfortable alone, on your own without needing someone with you to stabilize you. Realize being independent doesn’t mean you’re not smart enough to delegate & ask for help.
It’s easy to think that there should be more people like you in the world, but once you open your mind to groups of unfamiliar people, you become able to see that our differences are what make humanity so beautiful.
As I matured in college & life, I began to see my parents as people, instead of just “my parents.” I began to appreciate them for who they are, their experiences, sacrifices, & realize they’re constantly evolving & learning just like me.
It is impossible to hold on to everything in your life; sometimes, you have to burn bridges & move on, others you learn to lovingly release & let go. As Dylan McKay once said, “May the bridges I burn light my way.”
Say NO. I used to be the girl who couldn’t say, no — until I had to. Life places demands on you that can be detrimental. You do not have time for everything & you will never please everyone. Saying “no” isn’t about being weak, missing out or offending others, it’s about being smart & understanding what’s meant for you.
Dream BIG. College showed me a little piece of the world, & that little piece was enough to teach me to dream of bigger & better possibilities.
Create your own possibilities & live life to the fullest because our time here is tiny & short & so are we in this Universe.
Like, “Dear Baby Jesus, did I really put that out in the world?” SMDH
My old social media posts, ESPECIALLY those on Facebook often make me wanna hide underneath a rock. On the other hand, some make me smile, some laugh, some wonder if I even had a brain or any sense of style. Those you see & you’re like, “WTF was I wearing &/or WTF was I thinking dating that person?!”
Come on, laugh, let the WTF’s flow! Judgment free zone!
As I’ve aged & became more comfortable & in love with myself, I realized they are also clues & puzzle pieces to the way I absorbed the world, evolved, & learned to eventually (hopefully), more successfully navigate as an adult.
Don’t know bout ch’all but I still feel like I’m a kid. I remember when I thought 30 was old & by 40 all the fun sh*t was over.
Hell I’m just gettin started!
I don’t consume much social media nowadays as compared to when I’d scroll endlessly without INTENT. Key word – Intent.
I use it more for content creation & connection. It is easy to get sucked into the rabbit hole. Be careful to not place your worth in your profiles. I enjoy using mine as an educational tool & expressive extension of my personality, but I choose not to use it as a barometer of my worth, existence, or social resume.
The other day tho, up popped a FB memory that went back 16 years to when I was married, unhappy, confused af, an addict to food, alcohol, & toting around a sh*tty midset, “shoulding” all over myself.
It read, “Fck this adulting, bout to get fckedddd up!”
Welp, glad my use of sentence enhancers haven’t changed.
But instead of feeling shameful, this 39 year old human felt such a sense of pride & gratitude. Pride for how much I’ve grown & gratitude for this space in life, in time – with all of you!
I know y’all relate to this too. Just wanted to check in with ya in hopes you’re also sittin in this space of awareness, love, & acceptance instead of shame, sadness, & regret.
Laugh y’all! Life is meant to be lived in JOY! No ragrets.
Had a vegan DM this mornin that said my health would deteriorate & I wouldn’t be able to poop right if I didn’t eat plants & carbs.
🤔 Hmmmmm
So I snapped a picture.
My response, “I think the f*ck not, Karen.”
After 2 years of being meat based, here are some things I know for sure, see below & swipe left👈🏻
I don’t digest plants, fruits, veggies, gluten, nuts, seeds, nut butters, veggie oils, fiber, high fodmap foods, most carbs other than white rice & gluten free rice based products, lectins, oxalates, & excess sugar well
Carbs more likely make me want to binge
85% ground beef is my favorite
I thrive best on 2lbs of beef/day
No, I never get sick of it
Yes, I Crossfit & eat basically meat & eggs
No, I never feel deprived or starving
Yes, the airfryer is life. I have 2, named Albert (Al) & Abe
No, I don’t have trouble pooping, actually it’s better than ever
No, I never have abdominal pain, bloating, G.I. bleeding, or gas anymore
Yes, I still eat occasional white rice & rice cakes when I need them. I’m a liberal carnivore. No haters allowed.
No, I don’t binge anymore, my appetite has corrected
Yes, my sleep & energy are great
Yes, it took a long time (~1year) to find my groove, lose body fat, & adapt. Have patience.
Yes, I tracked macros & my food to figure shit out, & you should too if things aren’t working.
I think that rounds out the questions I got this morning, too.
Oh, & to the vegan that messaged me this mornin, if you wanna challenge this farmer‘s daughter to a bale throwing contest, I accept.🦾🙋♀️🥩🐮
