Tag: Mental Health

Confessions from a former sick, overweight, broke bitch who had no fucking idea what cadence meant. [𝘏𝘪. 𝘐𝘵 𝘮𝘦. 👋]

I remember hearing someone say cadence for the first time in a mastermind. I sat there as the tidal wave of shame washed over me.

I thought, “I have no fucking idea what that means. I don’t belong here. I’m not as “good” as these people.”

Anyone else experience this feeling of shame? Feeling they should know something or be at a particular point in life & not be there?

𝐂𝐚𝐝𝐞𝐧𝐜𝐞 𝘪𝘴 𝘵𝘩𝘦 𝘧𝘭𝘰𝘸 𝘰𝘳 𝘳𝘩𝘺𝘵𝘩𝘮 𝘰𝘧 𝘦𝘷𝘦𝘯𝘵𝘴, 𝘰𝘳 𝘵𝘩𝘦 𝘵𝘪𝘮𝘪𝘯𝘨 𝘰𝘳 𝘴𝘱𝘢𝘤𝘪𝘯𝘨 𝘢𝘵 𝘸𝘩𝘪𝘤𝘩 𝘦𝘷𝘦𝘯𝘵𝘴 & 𝘢𝘤𝘵𝘪𝘰𝘯𝘴 𝘩𝘢𝘱𝘱𝘦𝘯.

In my own words, I would say cadence is the lattice (or path) by which we live life.

Everyone has a cadence in their life.

Two questions that PING💥 punched me in the gut:

👉“Is my cadence life-giving or is it exhausting?”

👉“Does it allow me to flourish & thrive or does it leave me overwhelmed?”

Commanding your cadence…

brings chaos into order

turns hopes into habits 

provides flexibility within structure

is critical to choose the reality of your life.

This is the beauty: you get to choose the cadence of your life. No one gets to choose it for you.

As you begin to do this & be intentional & live this way, what you will find is there’s actually an optimalcadence for you.

There are elements that allow you to find the optimal cadence for your own life. Every priority or event has its own optimal cadence (flow/priority of importance/repeatability).

For example, brushing your teeth is a cadence that needs to be more frequent. If you’re going a week without brushing your teeth, we have problems.

Eating & sleeping WELL & working out (SHOULD BE) top priority cadences effortlessly repeated, because they make us our healthiest, happiest, best selves, which transitions into every facet of our lives.

Then there are other shades of cadence that are less frequent: Visiting family or friends across the country or things like indulging in a luxurious vacation.

They’re both priorities.

They both matter, but the optimal cadence for them is different.

A second point is that everyone’s individual cadence is unique to them, just like diets, workouts, relationships, movies, etc.

Each of us has different temperaments, needs, preferences, love languages, etc — wirings. 

Some of you might be morning people like me. Early birds. I am a morning person. I love it when it’s dark & quiet. I love watching the sun come up. I get most of my channeled messages and ideas early in the morning while walking. Some people hate that.

Some people are night owls & they produce their best work late at night after everybody’s asleep.

Sometimes work obligations can affect your optimal cadence. For some folks & families, especially people who work in healthcare or sales/business who travel a lot, they might have an on-call schedule or crazy work schedule.

In this case, your optimal cadence as a human or family might have to look different because you know on a weekend you’re not going to get friends & family time. You’re going to have to prioritize that differently earlier in the week to ensure you have time with your kids & spouse & friends because of the fact that your on call schedule or travel is going to be disruptive.

Lastly, every season can have a different optimal cadence.

Right now, I’m healthy & strong living in maintenance, focused on longevity & just being happy.

I haven’t had a Crohn’s flare in four years since changing my diet & lifestyle. [𝘸𝘩𝘪𝘤𝘩 𝘐 𝘥𝘰𝘤𝘶𝘮𝘦𝘯𝘵𝘦𝘥 𝘪𝘯 𝘢 𝘣𝘭𝘰𝘨𝘪𝘯 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘐𝘯𝘴𝘵𝘢𝘨𝘳𝘢𝘮 𝘣𝘪𝘰 & 𝘩𝘪𝘨𝘩𝘭𝘪𝘨𝘩𝘵𝘴, 𝘫𝘶𝘴𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶, 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘢𝘯𝘺𝘰𝘯𝘦 𝘰𝘶𝘵 𝘵𝘩𝘦𝘳𝘦 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴, 𝘨𝘶𝘵𝘪𝘴𝘴𝘶𝘦𝘴, & 𝘢 𝘱𝘰𝘰𝘳 𝘳𝘦𝘭𝘢𝘵𝘪𝘰𝘯𝘴𝘩𝘪𝘱 𝘸𝘪𝘵𝘩 𝘧𝘰𝘰𝘥 & 𝘣𝘰𝘥𝘺 𝘪𝘮𝘢𝘨𝘦.] You can find that here

There was a time I was very sick, very broke, very lonely, & I had to adjust my life to heal those parts of myself.

There was a time I was a competitive CrossFit athlete & had to eat & live differently.

There was a time I was training for a photo shoot in a fat loss cut & had to eat & live differently.

There was a time I was severely in debt, had no idea what my purpose in life was & I lived differently then, too.

All these seasons were confusing & hard as fuck & came with their own sets of lessons, pros & cons.

One idea as you’re beginning to think through cadences in your own life can be to study others around you.

Especially those that you admire or have learned from ahead of you in life.

Remember the truth, you choose the cadence of your life. No one can give it to you. You get to choose.

I’m going to share a few of my personal cadences. I posted my bulletproof daily routine on IG to help y’all see how I prioritize my life so that you can create your own success, routine. You can find that here

These are just examples, this isn’t to say it’s for you, because again, your cadence is unique to you. Hopefully some of the ones I’m sharing here can help you think about things differently in your life.

My cadences are:

Gratitude, Positive Affirmations, & a Walk first thing in the morning. They help me align physically & mentally for my day. They put my mental filter, my heart filter, & my physical filter for the day in the right place.

Right after that I sit in silence or listen to a nourishing podcast while I eat my meaty breakfast in front of my red light. Then I use my infrared sauna. (All resources, guides, products, & discount codes are here in the link in my IG bio)

Sitting in silence after having slept & walking are some of the best processing times for me contemplating what has happened & contemplating what’s ahead.

After the work day, I mentally recap what I did well & what I could do better. I also give thanks for doing my best & remind myself that I live by the Four Agreements by Don Miguel Ruiz.

P. S. read that book.

[𝘈𝘨𝘳𝘦𝘦𝘮𝘦𝘯𝘵𝘴: 𝘉𝘦 𝘐𝘮𝘱𝘦𝘤𝘤𝘢𝘣𝘭𝘦 𝘞𝘪𝘵𝘩 𝘠𝘰𝘶𝘳 𝘞𝘰𝘳𝘥, 𝘋𝘰𝘯’𝘵 𝘛𝘢𝘬𝘦 𝘈𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘗𝘦𝘳𝘴𝘰𝘯𝘢𝘭𝘭𝘺, 𝘋𝘰𝘯’𝘵 𝘔𝘢𝘬𝘦 𝘈𝘴𝘴𝘶𝘮𝘱𝘵𝘪𝘰𝘯𝘴. 𝘈𝘭𝘸𝘢𝘺𝘴𝘋𝘰 𝘠𝘰𝘶𝘳 𝘉𝘦𝘴𝘵.]

I also write & create every day.

I eat well & move my body every day.

I pray & give gratitude every single day.

I touch base with my family & close circle every week.

I challenge myself & do something new &/or put myself in a different environment every week.

I make saving & investing my time, energy, & money wisely a daily game so that it’s fun & easy for me so that I have more financial & personal wealth.

Notice there’s different timings we talked earlier about different priorities that have different optimal cadences, & that’s what structure here shows. 

With structure comes freedom & flexibility because you’re strong in your foundation & what you believe & stand for.

It’s not overly complicated. You don’t have to have it all perfect at once. You just need to start. For me, there’s daily, weekly, monthly, quarterly, bi-annual, & annual cadences.

Why is commanding your cadence so critical to choose & create the reality of your life?

The first is commanding your cadence facilitates your habits. Habits are some of the most powerful elements of our life. There was a Duke researcher in 2006, who did this large study around habits. What he found was that greater than 40% of the actions that we take in a single day are out of habit.

Think about that for a second…GREATER than 40% of the actions you take are out of habit! You do them by default.

You did them because you did them before. When you command your cadence, you facilitate your habits.

The second point about why commanding your cadence is critical is it protects your priorities.

Life comes at us. Life circumstances inevitably will derail us.

If we don’t have a cadence, we’re going to become aimless. We’re going to drift off course from our purpose. You can be listless in life but having command of your cadence actually serves you to get back on track towards your purpose.

Here’s a couple application questions to think about this weekend & into this next week:

👉What priority in my life do I need to command its cadence?

👉Who do I admire in life that I can learn one new cadence from?

As you reflect on those questions, begin to take command of your cadence. When you do, you will begin to live life on purpose. Your body will change for the better, your relationships will change for the better, your finances will change for the better, your sense of inner peace & health will change for the better.

As you become purpose driven, you will live a more FULL & MEANINGFUL life. Remember, you are in control of your cadences in life. What are you going to choose?

oxox Coach K

Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational 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, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. 

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com