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!
I’ve always felt there was something magical about sunrises. I stood there sipping on my cup of coffee watching the orange & pinks move up thru the clouds.
With every breath I take the sky transforms just a little bit more colorful. It’s as if I was watching a movie. But it’s the movie called “real life”.
I’m rounding out the last week of my current 13 week travel assignment in Lynchburg, Virginia. I’ve been blessed to have been offered an extension here till mid January, which I accepted. The Blue Ridge Mountains have been cleansing, enlightening, & provided nourishing beauty & solitude.
I’ve traveled more than ever the past year, personally & professionally. I’ve learned I never get the opportunity to experience present moments again. Ever. This moment, if not lived, is gone. Forever. And that is now how I approach life at 42 years old.
And so I sit. Watching & marveling. I feel at ease. Filled with joy. Happiness. Gratitude. Yes, sweet peace & gratitude. And I think back on all the sunrises & sunsets where I am sure I was smiling even though nobody was watching me.
I try my best to sip & savor every luscious drop of life I can. I call myself an “experience collector,” unapologetically here to receive all the moments of loving. 💕😉
(Side note for my newbies, WELCOME BTW🫶, I’m a travel radiographer💀. Its easier just to say #travelnurse because most people relate & understand what that means 😆🚑🏥)
Every sunrise begins with new eyes. The night can never defeat the sunrise. I’ve always been a “morning person.” 🌅 🦅 🐦🔥
A Sunrise – you can watch it, you can breathe it, you hear it, you can touch it, you can taste it, you can FEEL it. Every sunrise holds more promise, & every sunset holds more peace…
Have you ever woken up early to watch the sun greet you & bring a new morning?
Creatives of all shades (writers, painters, musicians, artists, in general) have always brought sunrises into their work, dazzled by their magnetism & power. Like a Muse.
Can you still remember the last time you were hypnotized by the smell of that first day of Spring or fall early in the morning?
Sunrises bring fresh new starts. Whether it’s rainy or sunny, dawn – or the first light of day – is a synonym for genesis.
Have you ever fallen asleep in the warm blanketing rays? Felt the magic & colors at the first rays?
Unforgettable right?! They’re experiences that add dimension to your recharge & rest — your essence & your BEing
This time of watching the sun rise above the horizon is something I will remember & fill another page of my storybook of life.
“The secret to a good morning is to watch the sunrise with an open heart.”—Anthony T. Hincks
Let the sunshine ignite & deliciously paint your soul today with whatever colors you need. ☀️🎨🖍️
Enjoy a bit of my morning & thoughts that hopefully will shed some light on a new perspective this week☀️🫶
This will probably trigger you… It triggers me everytime someone asks me. “How do I learn to love myself?”
Straight up, I’ll tell you, you are the reason you’re not where you wanna be. And it’s because of fear.
I tell you this as your coach & fellow human that understands.
For the majority of you following along my fitness journey via the interwebs, I feel confident saying we have many things in common, including this painful topic.
You see I realize now, as my 41 year old self, fear of gaining weight totally stifled my potential, controlled, & basically wrecking balled my life in every facet.
Every facet of life is connected. I categorize mine as health, self, wealth, & relationships.
My disordered eating & self love journey started at the age of 8.
Fear of gaining weight & self loathing caused me to live decades in agony & struggle.
I ate all the wrong things for me. All the “healthy” sugar free food & crazy diets that tore up my gut, hormones, & metabolism.
I starved, binged, purged, & over exercised myself to exhaustion, inflammation, & imbalances.
I didn’t have many friends & missed out on SOOO many memories because I feared eating food, both because I didn’t wanna go over my calories & be “fat” & I feared being judged for not being able to eat “normal” due to my Crohn’s.
I didn’t ask guys out, I doubted myself. I was never athletic enough, skinny enough, lean enough, strong enough, pretty enough, smart enough…
I never reached a body goal I was happy with no matter how thin I got or how strong I got. Not because I wasn’t a hard worker, I worked my ass off, but because my relationship with myself, my negative mindset, & fear of gaining weight controlled ME.
I had a DM from a woman desperate for me to give her magic macros & all the answers to get a lean physique.
First thing she said, “I’m afraid to gain the weight back, but what I’m doing isn’t working.”She was eating tons of lean protein, little fat, stated she was hungry all the time, fasting, working out like a fiend…sound familiar?
I said you’re right, it’s not working. The main issue isn’t not having the perfect macros or workout regime, it’s because you’re letting your fear of gaining weight block your doors of abundance & success.
It’s preventing you mentally & physically from making the correct decisions & courses of action. Your body also responds to your thoughts & feelings, if all you think & feel is self hate, despair, & poor health – that’s what you’re gonna get.
She said, “I never thought of it that way.”
I said, “Exactly.”
So I wrote a list of simple things I did to help me learn to love myself for you to refer back to. Make these yours however they fit & resonate.
I hope they give you HOPE that you can learn to love yourself too.
Simple Ways I Learned to Love Myself
Self awareness means to know & accept yourself. It’s impossible to love yourself if you don’t even know who you are. Invest in discovering what you believe, value, & like. And yes, this will mean making mistakes, but you’ll learn & discover what you do like.
I asked myself these questions: What are my strengths? How do I want to feel in my body, relationships, & finances? Who matters most to me? Who are my people? What am I ashamed of? What do I like to do for fun? What am I worried about that consumes my thoughts? What are my values? What do I believe in? If I could have one wish, it would be… Where do I feel safest? What or who gives me comfort? What or who do I numb with? If I wasn’t afraid, I would… What is my proudest accomplishment? What is my biggest failure? Am I a night owl or an early bird? How can I arrange my life to better suit this part of me? What do I like about my job(s)? Does it bring me joy & fulfillment? What do I do to show myself love & self-care? Am I an introvert or an extrovert? Am I energized being around others or being by myself? What is/are my happiest memory/memories? What am I grateful for?
Say “no” when you need to. It doesn’t make you a bad person, it makes you smart & more able to fully yourself & those around you. Boundaries are one HUGE form of self-care because they let others know that you are deserving of respect.
Comparison is the thief of Joy -Stop. Others aren’t better or worse, more or less than you; we’re all just different. You are worthy simply because you exist. Period. The reason we struggle is because we compare everyone’s highlight reels to our behind the scenes.
The reason we struggle is because we compare everyone’s highlight reels to our behind the scenes.
Know and own your strengths. We all have tremendous gifts. refer back to those questions in number 1. And again, stop comparing. When you’re busy, distracted, & always stuck in comparison “whoa is me” mode, it’s hard to acknowledge & access these vibrant qualities. Focusing on your strengths will increase your positive feelings for yourself & inner & outer vibration.
Let go of the past. Your past mistakes and imperfections don’t need you anymore. Cut the cords physically & energetically. Embrace your humanness. Mistakes are normal. Imperfections are part of what makes you, YOU. Everything is an experience. That’s it. You can choose & begin again every day.
Accept that some people won’t like you no matter what you do. All that matters is you love YOU. People view you from their own lens of life experience & trauma. We do this to others too. So think about that before you go to judge someone. Don’t waste your time trying to please people who are impossible to please or people who just aren’t that important to you. Being yourself means you have to give up your people-pleasing ways and embrace your authentic self. People pleasing leads to you losing yourself & ultimately building resentment.
Make JOY & fun unapologetic priorities. We were meant to live this life in Joy. Put something you love & look forward to on your agenda every week. Anticipation is a key stage in helping you feel happiness; by having something to look forward to, no matter what your circumstances, you bring happiness into your life well before the event actually takes place. That’s you vibrating those happy feelings we all want which helps us attract abundance into all areas of our lives.
Practice gratitude. Gratitude is one of the simplest ways to focus on the good in yourself and in your life. Name at least 3 things you’re grateful for when you wake up every morning. Flood your mind & morning with positive quotes, images, intentions for your day. This is an enormous part of my morning routine. I speak out everything I’m grateful for no matter how silly they seem. I can’t tell you how many times I say, “Thank you God & Universe” during my days. And it has made all the positive difference. Even for small things like a light turning green, or a parking space, or bills or expenses that enable me to live a life of comfort & joy.
Here are some things I like to do that help me live in positivity & gratitude:
Waiting in a checkout line, compliment someone. Acknowledge people & say good morning. Buy someone’s groceries or coffee. Be kind to the homeless & less fortunate.
Leave sweet notes for your partner, spouse, kids, roommates, coworkers, etc telling them how much you appreciate them. Send a kind text.
Send people gifts on Amazon. OMG, one of my favorite things to do! Get their address & send them something to brighten their day! You can do this anywhere & anytime without even leaving home or getting out of your pj’s!
Tip well & express gratitude for exceptional service. Give well deserved reviews. I do this at restaurants, bars, on instacart & amazon, surveys about services.
Thank the Universe, God, Collective- whatever & whoever you believe in for letting you live another day.
Thank Mother Earth & farmers for our food.
Express your appreciation for the weather.
Daily, write down at least 3 things you feel grateful for.
Look in the mirror & appreciate all the miraculous things your body does for you. What do you love about yourself?
Open the door for people. Help the elderly. Talk to everyone no matter who they are. Tell people who serve you THANK YOU!
Take nurturing, loving care of your body! Y’all, health is truly priceless & your greatest wealth. Give yourself the gift of feeling physically strong & thriving – move, exercise regularly, eat healthfully, hydrate, get 7-8 hours of sleep most nights, say no to gluttony, & minimize alcohol &/or other numbing mechanisms. The most successful, happy people are those with daily success habits & a routine that helps them thrive!
Write yourself a love letter. Get it out, you’re amazing! This puts all the wonderful intentions out there & that’s what you’ll attract back to you. We attract what we ARE. Attraction also includes the words ACTION. Do the things that embody the person you desire to be. Repeat this list in the mirror every morning. Write them out on post it notes & put them where you can see them.
Surround yourself with a nurturing, up leveling environment. This includes everything you consume: people, books, movies, social media, food, drink, jobs, where you live, where you hang out, etc. Who you spend time with reflects how you feel about yourself. People who feel worthy surround themselves with positive people. Sometimes loving yourself means you have to end relationships & things & let them go. Let them go with LOVE.
Things that keep me HIGH VIBE⚡️✨:
Pinterest scripting (saving photos I wanna manifest & those that make me feel AMAZING, LUSCIOUS, VIBRANT, EMPOWERED, etc)
High vibe music
Exercise, walking, nature
Infrared sauna, red light therapy
Positive podcasts & audiobooks
Coloring & Canva design
Talking to my people, writing
Smiling at someone, hugging
Doing something kind for someone
Gratitude shower
Putting on makeup, hair/wardrobe accessories
Dressing in sparkly vibrant clothes/jewelry
Massage, Doing my nails, lash & hair extensions
Organizing & cleaning my space
Wearing certain colors #colortherapy
Start with the ones that feel easiest for you & work on something new every week. A reminder you can do hard things, especially when the hardest thing feels like loving YOU.
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development.
You can find her personal weight loss & healing story here.
She’s been involved in travel nursing & radiography for 20 years! She’s a writer, connection maker, nutritionist, & entrepreneur who loves helping others & squeezing every drop out of life!
Katie grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation with weight loss & Crohn’s disease.
She competed as a competitive CrossFit athlete in her early 30’s. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, & hormonal imbalances, she is passionate about helping others find self-love, achieve their health & business goals, & create sustainable success habits for an EXTRAordinary life!
Epiphany🤷♀️Feel I’ve reached the point in my life I comfortably/confidently embrace I really have no idea what I’m doing but f*ck it I’m doing it anyways😆😂🙃
Anyone else,feels, too?
Numerous occasions I’ve had no idea what I wanted to do with my life, so, well…🤔 I just started doin stuff scared sh*tless.
Yup👉made a LOT of mistakes. But the beauty is you gain the data & experiences to make better decisions as an improved/wiser version of yourself.
I believe if I just keep going intentionally purposeful/hopeful as a kind/positive soul, everything will work out.
I think about the quote, “You can do anything, but you can’t do everything.” I acknowledge when I’m trying to do EVERYTHING➡️which leads to burn out & then not wanting to do ANYTHING.
I’m not comfortable being “in the middle.” I’m either chill af or intense af. I thrive in extremes. I know they’re dopamine hits.
I need the periods of doing less to do more. I need the contrast. I no longer have shame in this realization about myself.
I’m constantly trimming & purging my life. To be honest I feel 2023 has been a year of unlearning, exploration, releasing, simplifying, & freedom.
I like having change AND routine. I need both to keep life grounded/interesting + vibrant!
I constantly savor deep connection + mental & physical stimulation👉professionally, personally, physically, mentally, & relationally.
I’m proud to be at the point in life where I’m chill & content the majority of the time no matter what season.
Today I realized I don’t run away from anything or anyone anymore. I’m already gone from what I wanted to escape. I am home in myself.
I’m home & running towards what comes next.
A CHAMPION to me is someone that loves the work of becoming one more than the idea of becoming one.
Friday morning feels🫶 🌽 🍁
Feel good to be home in Indy for a few days♥️
Fire up for @warrenzeiders tonight!! 👢🤠🪩✨💎
Oxox Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
✅I honor all of them because I know they’re necessary to FEEL in order to have growth & be confident in knowing what is right & feels good to me (which are my solutions forward).
❌AND to FEEL what is wrong/resistant/& NOT what I desire. (these are not in alignment for me.)
I think in terms of like what’s the minimum effective dose to NOT go backwards?! What are my Energy forward-giving activities?
If it takes energy from you:
Remove it
Automate it, or
Outsource it
Greatness is found in optimization. THE reason I’m incredibly passionate about living my best, most optimized life. (& to help you find your blueprint & do the same.)
I want an incredible life, not a mediocre life. Why?
I deserve it.
My loved ones deserve it.
Everyone deserves it.
When I am my best, when I feel my best, I can show up fully in myself to serve others & make this world a better place. 🌎🥰❤️☀️
“People are just as wonderful as sunsets if you let them be. When I look at a sunset, I don’t find myself saying, ‘Soften the orange a bit on the right hand corner.’ I don’t try to control a sunset. I watch with awe as it unfolds.” – Carl Rogers 🌅🌄🌇
Find your shade of orange 🍊
Oxox Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
I really don’t care if 1 or 1,000+ people read my posts. I didn’t always start out with this mindset tho. There was a time I saw myself as insignificant if a larger number of people didn’t “like” things I shared daily.
The greatest lesson I ever learned was advice given to a bellboy in 1922 on how to be happy in life by Albert Einstein.
I mean isn’t that what we all are searching for? I’d tell you you’re full of sh*t if you said no.
Tis the time of the top 9.
I’m always surprised by what comes up. It’s crazy to see what the digital world views as your top 9 “most important” posts of the year.
These were mine.
So back to the Einstein thing & message of this post…
The story goes that has Einstein was exiting his hotel in Tokyo, a bellhop came up to deliver something & instead of giving him a monetary tip, Einstein handed him 2 pieces of paper.
On the 1st he scribbled what has now been termed Einstein‘s theory of happiness:
“A calm & modest life brings more happiness than the pursuit of success combined with constant restlessness.”
I took this advice to heart & this is how I strive to live my life.
I am happy because I don’t want anything from anyone.
I know money is just energy & there is always abundance.
Achievements & productivity don’t define me & titles really don’t mean anything in the grand scheme of things.
Everything I do is in the name of growth, love, & Joy.
I realized when I lived life simply doing things I loved with enjoyment, the time passed by effortlessly & the things that were meant for me found me & I was always provided for.
You may be sitting there thinking this may be Pollyanna but may I remind you on that second piece of paper he handed to the bellhop:
➡️I slept until almost 7. Our patient numbers in the ER are insane. Grateful for a day off right meow.🐱
➡️I Googled #fengshui for the new year yesterday & they said to wear red or yellow underwear for good luck 🤷♀️🍀🩲 contemplating buying some😄 although I really hate wearing underwear. Jus sayin. I know I’m not the only one, don’t lie.
➡️Set routines not resolutions for the new year. You have to BE the lifestyle & the person you want. Routines will get you there, vapid resolutions with no true intention or action will not.
➡️Figured out how to keep Pete from waking me up when I don’t have to get up early. Set my auto brew on the coffee pot maker till later. ☕️ 🐈⬛ He hates it when I work on my computer in the mornings. He’s a Snuggle bug.
He wants to sit on my lap!
Holy sh*t tomorrow is a new year. I know they say as you get older time flies by, they ain’t kiddin. We’re only here for a short blip.
Simply sharing things on my mind & heart this mornin. Swipe through for lessons I wished I’d learned earlier & “That Girl” habits to bring into 2022.
Click for full post on IG!
I just want to thank y’all for your love, your kindness, your dedication to yourselves to learn & grow & do that with me, here.
It was like I was jumping into my car to go somewhere without the keys…
The number one block preventing me from transformation was my BRAIN.
Like 90% of all transformation comes from awareness & resilience. I didn’t know that when I started.
When you are at your lowest point, that is your greatest door to change. A big friggin door that smacks you in the face!
I remember the morning after I wrecked my truck. I fell asleep at the wheel. Tired, going through a divorce at the time, living with my parents, had been drinking that day.
My mom looked at me as I walked into the kitchen & I told her what had happened. I said, “Mom I have a problem.”
She replied, “Yeah I saw your problem sittin in the driveway. Congratulations, you’ve hit rock bottom. There’s only one way left to go & that’s UP from here!”
Trying to navigate my way through life, more specifically my weight loss & health journey, I thought my success & happiness would come when I found the perfect diet. I thought if I could just find an easy way to restrict food, lose fat fast, & shrink to the smallest version of myself my problems would be solved.
It wasn’t all my food, most of my problems stemmed from my thoughts & the story I kept telling myself.
Your brain is the control center for all activities in your body, mind, & reality you live. It regulates your breathing, heartbeat, emotions, thoughts, words, conversations you hold internally & externally, & many more vital processes.
Yet, most of us think success comes from singular things like diets, workouts, having just the right job or relationship, when we’re harming our brains every single day. And most of the time, we’re not even aware of it.
I started noticing positive changes & ease of life when I set new intentions & habits like spending more time outside, listening to my gut, doing things that brought me joy like coloring & walking, light therapy, gratitude, morning movement, less time on my phone, using blue blocking glasses, not drinking tap water, moving more throughout the day, removing toxic people/things/habits/social media & cultivating an up leveling environment. All products, codes, & links are in the link in my Instagram bio.
I wanna share these with you so you can learn them quicker than I did.
The 4 habits crippling your brain & blocking success!
SLEEP
Y’all this a biggie! Most of us don’t get enough & realize the impact quality sleep has on our overall health & energy. It affects EVERYTHING from our mood, energy, performance, fat loss, muscle gain, body function, ability to give sh*ts about the truly important things we should give sh*ts about.
When was the last time you didn’t sleep well but felt great & performed at your best? Never. I’ll answer that for you.
The consequences of sleep deprivation can be fatal & range from dementia, brain cell loss, early memory loss, or even Alzheimer’s. These effects slow down your thinking, impair your memory, & hinder learning. Research even shows that sleep deprivation might shrink your brain. When you sleep, your brain gets a chance to recover & process what you’ve learned & experience throughout the day.
THE FIX
Most people need 7-8 hours of sleep to feel & perform their best. However, it’s also important to consider the QUALITY of your sleep. Set regular bedtimes, wear blue blocking glasses after sunrise & light therapy in the mornings. I use Swanwick glasses. Put down the electronics an hour before bed, create a dark, cool environment by turning the heat down & getting black out curtains, reduce caffeine intake to mornings only & under 300mg/day, take a natural melatonin & or magnesium supplement before bed. Helpful supplements I’ve used are Natural Vitality Calmful Sleep, Relax Liposomal from Nuethix Formulations, & Zzzyquil. On Amazon Favorites List here
2. DOING “NOTHING” One of the most underrated ways you might be harming your brain is by NOT USING IT. Your brain is like a muscle & like they say, “If you don’t use it, you’ll lose it.” We are designed to move & create & think. Challenging thoughts, new skills, different hobbies, interesting & meaningful conversations, reading, podcasts, nurturing social media, YouTubes, new experiences, puzzles, games, coloring, cross stitching, painting, & crosswords can help stimulate your brain & develop neuroplasticity, which refers to the brain’s ability to adapt. Like any muscle, your brain needs to be used and flexed to stay in shape.
THE FIX Research proves that brain exercises have a positive effect on our cognitive abilities. So, what are you waiting for? Ask yourself what you could do today or this week to learn something new & train your brain. Start with choosing something that brings you Joy! I enjoy coloring, writing, learning, exploring new places I’ve never been & talking to new people!
3. NOT MOVING
I’ll say it again, we were made to MOVE. Living a sedentary lifestyle can have dangerous effects on our mental & physical health. An inactive lifestyle comes at high costs, such as heart disease, obesity, diabetes, depression, loss of strength, & even dementia.
A study found that a sedentary lifestyle also has negative effects on our brains. For example, it negatively influences our memory. There’s nothing wrong with chillin on the couch & taking a time out, we need that balance too. However, the problem is that millions of people, especially those working from home or with desk jobs are victims of a sedentary lifestyle (because you choose to be). 10k steps per day, make that a goal.
THE FIX Beating a sedentary lifestyle is mostly about incorporating daily activity into your life that you enjoy & becomes a success habit. It’s not about exercising hours a day but being intentional to make movement a vital part of your day.
Teach yourself to be a morning person, get your workout or some kind of movement done first thing. The most successful people make this a part of their morning routines. Take short walk breaks every 20-30 minutes, walk after meals, park further away, take the stairs, wind down with a short walk at night, do yoga, stretch, run, do group classes, walk around your house & lift dumbbells during commercials – just do something! I walk around our ER & around my CT machine in between patients, I walk after meals & work out in the morning. I also have a pair of extra 10 & 3lb weights & a resistance band I keep in my radiology suite for a quick circuit during down time.
4. NIX THE SUGAR
According to Fernando Gomes Pinilla, professor of neurosurgery at UCLA, what you eat affects how you think. 100% agree! If you’re like me, I’m one that has suffered with gut issues & food addiction. Never had a great relationship with carbs or sugar, nor could I digest them well.
Research also proves that a high-sugar diet slows down our brains as well as interferes with memory & learning. What do we tend to crave in times of stress or boredom? Typically highly caloric foods chocked full of sugar, carbs, & fat. When we get overwhelmed & stressed, these cortisol spikes make us feel the need for more energy & the easiest way to get that instant hit is through sugar. And that’s exactly what most junk food delivers: minimal nutrients, low quality oils, additives, sugar, & salt. The problem is that we are overfed & undernourished as a whole because of readily available “junk” food. Malnutrition doesn’t only harm your waistline but also affects brain function & development. Our brains make up 2% of our body weight, but they use 20% of the resources. That’s why the food you consume has such a huge effect on your thinking & behavior.
THE FIX
Cut out the crap. Protein & healthy fats should make us the majority of your meals. Choose foods you love & ones that do not trigger negative physical or mental problems like gut issues, mood swings, & disordered eating habits like binging & emotional eating.
Make sure you’re eating enough, We should be eating out true maintenance calories the majority of the year. You can use the TDEEcalculator.net to find yours & it’ll give you a suggested group of macros. I like my protein set around 1g/lb of body weight or goal weight if you have more to lose. I’ve personally even gone up to 1.5g/lb of body weight & for smaller individuals like myself doing a more meat-based, low carb lifestyle.
My meal 2 at work today! #meatbars 😉 Airfry. 380, 12 minutes thru preheat cycle. Surf & Turf! Air fried shrimp, 80% ground beef, & 93% Perdue ground chicken! Cleaning out the fridge. I bring an airfryer to work with me. Have an instant vortex 6 qt. on Amazon fav list. These also re heat well. Info all over my IG, scroll thru, check highlights & link in IG bio!
Invest in a coach or practitioner or qualified individual to help you! My Coaching FAQ’s are in the link in my Instagram bio & here!
AS always, to my humans out there just tryna be better! oxox Coach K
Feeling pretty & PRETTY STRONG this mornin. Shamelessly admiring my arms in the freakin awesome lighting🦾 @hotworx.fishers
Your homework is to take time to simply love on yourself today, too. You’re magnificent!
Photo dump on IG of my morning success habits which includes me writing to y’all (& myself) every single day.
Workout at HotWorx Fishers. Loving the new Blast workout!
Post workout breakfast. 1.25 lbs of 80% ground beef #meatbars Airfry. 380. 12 minutes. Did not consume the fat in the bottom of the airfyer to make it leaner. Recipe is on my IG, link in bio & in highlights. I bring an Airfryer to work . Instant Vortex 6qt.
Happy light! I use this portable light everyday for 30 minutes. On Amazon Favorites List on IG. Link in IG Bio.
I had a great workout & sweat sesh while learning & listening to @iamsahararose & @itskrista talk about The Law of One. Well done sisters👏🏼 this was mind-blowing 🤯 & remarkably expansive!
Sparked what I felt nudged to channel & share with you guys:
Uncomfortable truths I wished I had realized & accepted earlier in life …
Here goes…
Happiness is the byproduct of living your purpose. Happiness doesn’t make you happy, having purpose makes you happy. Once you become at peace with your purpose, your life & your body will fall in line. You won’t feel the need to numb & self sabotage with emotional eating, gluttony, self-loathing, overspending, sleeping around, excessive drinking – pick your poison.
Talking with clients & reflecting on my own journey, the reason we self sabotage is because we’re trying to find love & stimuli outside of ourselves & feel we have no purpose, no significance.
It’s like eating when you’re bored. It’s like the elderly & their partner dies or they’re put in a nursing home or you take their keys away, they often expire shortly after. It’s like taking away their purpose.
Gut check moment, right?!
Learn to redirect your mind & you then learn how to redirect your life. It’s your choice.
We all have definitions of heaven & hell. We are all deliciously unique individuals. Just let people BE. Loving someone in the hopes that they will change is not truly loving someone. Truly loving someone is giving them the free will to live as they choose. This includes learning to lovingly release & let people go. Remember everything happens for you not to you. Stop trying to cram a round peg into a square hole.
Not everyone wants to be in the same kind of “relationships.” The definition of a relationship will be different for us all. We’re all One. One Love. There is no right or wrong way to live your life, it’s all an experience of your choosing.
I personally feel there is no requirement to have to slap labels or legally binding contracts on relationships to make them more significant or lucrative.
What “successful” looks like, what “beautiful” looks like…if they make you happy & fulfill some part of you, let it BE & savor the moments. And if you choose at some time to be exclusive or to change your definition in a different way, let that BE & savor the moment or the season. Stop over complicating shxt.
Have a partner who wants to see you thrive & evolve WITH YOU or no partner at all. Y’all, being around energy vampires who’re trying to keep you small is painful af – AND your decision. One of my best friends, as well as myself, have been in a relationship(s) where the other persons needs & goals were always way more important. You felt all that mattered was that you made it as easy as possible for THEM to move forward & be comfortable. If you achieved success, they were jealous, felt you were overshadowing, it was never as good as theirs, & your goals were ridiculous.
Even though we sometimes can’t choose whether we fall in love or not, we can indeed choose whether we stay with someone. There’s a big difference in being alone & lonely. I will repeat this to my very last breath. If your partner constantly dulls your shine & all you feel is your energy waning & seeking to people please, it’s probably the wrong partner.
A rich relationship should be full of support, nourishing challenge, & encouragement. If someone doesn’t want to see you achieve your dreams, they won’t be there when you hit rock bottom either. Sorry Sis, no, quit bullshxttin yourself. And just because a relationship has lasted “a long time” doesn’t mean it’s working.
Life isn’t “fair” it just “is.” If you expect life to be fair, you’ll be disappointed & never reach your potential. Shxt happens, & sometimes, there’s no reasonable explanation for why things happen or why people do what they do.
Ultimately I do believe we manifest our lives & attract what we get, we attract what we are. So think about that & control what you can control, which is your vibration & reaction to things.
There won’t ever be a better time to start. Most people waste their lifetime procrastinating instead of living their desired life because they think there will be a “better time to start.” You never know how much time you have left, & life is certainly too short to postpone experiences that bring you joy. Making a wrong decision is better than making no decision. It’s like that saying I love SO much, “It’s better to ask for forgiveness than permission.” 😂
Money is simply energy & it has power. No matter if you like it or not — money matters. Learn to love it. Learn to appreciate it. It isn’t bad. It doesn’t make people bad. The vast majority of the global population spends 40+ hours per week working for money. Most people hate their jobs, but stay because they need to “pay the bills.”
Many of us spend a significant part of our lives working for money, I personally LOVE working, it brings me happiness & a feeling of purpose, but most people deny its importance or they let it define them.
Stop denying the power & importance of money & start learning how to use it to your advantage & give back. Make it work FOR you, stop wasting it on useless things, use things love people, invest only in things that bring you joy & upleveling.
Money isn’t everything, but it certainly brings you freedom, the ability to give back, & makes life a whole helluva lot easier & more fun.
Social media can steal your time, energy, & your soul but it doesn’t have to. I have a love-hate relationship with Social media. The trolls make it unbearable some days, haters gonna hate, hurt people hurt people, etc. etc.
Your voice matters, don’t let other people stifle what you want to share with the world. Be proud of your life & your body. You can decide whether you use social media to make your life better or worse. You have control over what you consume & what you see.
Choose to be a creator, not a consumer of content. I loathe the word influencer, I choose to be an Authority. Sorta sweet, sorta Beth Dutton vibes. 🙅🏼♀️😉 Where my Yellowstone fans at?! 👋
Final thoughts… Life ain’t always easy but it’s always good. It’s a privilege to wake up & be alive. Don’t expect life to be fair, create your own rules. Or do as I do, I don’t do rules I do what feels right.🙃
If you constantly choose comfort & ignorance over courage & awareness, you’ll end up being the puppet of others. If you, however, manage to embrace the following truths, you might be able to design an extraordinarily fulfilling, purpose-driven life earlier than I did.❤️❤️🩹❤️🔥
This morning I I realized how messed up my relationships were.
I thought about chapters in the past, the struggles in particular. I talked about overcoming struggle yesterday.
(If you haven’t, check that blog out. I needed to hear it myself too. A swift kick in the🍑)
Food, body image, money, & love are all connected. My 29 year old self & sure as sh*t my 19 year old self had NO IDEA.
It all comes down to energetics & the way you FEEL about yourself.
I told y’all my body image issues, eating disorders, & fxckd up relationship with food & myself started at the age of 8.
I never felt pretty or significant. We had “enough” as a hardworking family of 5, growing up on a farm.
But as a child, often material “wealth” outweighs the truly important things like kindness & service.
So if you don’t have certain things or dress like the cool kids, you’re picked on & told that you’re poor & less worthy.
If you’re not skinny like the popular kids you’re told you’re fat & not worthy of love.
This wrecked my relationships with love, food, & money for decades.
As a result I racked up credit card debt to buy things to make myself feel more worthy.
I over ate & under ate to control my body thinking reaching a certain size would make me worthy of love. Exacerbating my poor health, disordered eating, & gut issues.
My romantic relationships we’re like rainbows of confusion, struggle, & continuously feeling lost.
We place value & control on specific things for validation in hopes of making ourselves FEEL a certain way.
Usually the feelings we’re chasing are to be loved, seen, heard, worthy, significant, & included.
We want to be CHOSEN & LOVED.
Over spending
Discounting & under valuing
Emotional eating & Disordered eating
Over exercising
Giving our bodies to people who don’t deserve them
People pleasing & playing small
Excessive drinking & drug use
In American society we tend to value thin bodies, financial wealth, titles, material wealth, “fitting in & following suit.”
Improvement in all of these areas of my life started with changing my mindset, my energetics around my worth, reminding myself money is just energy, thoughts became things & I controlled my reality by my reaction, reminding myself there is so much abundance in this world, I matter simply because I exist & because I have a kind heart & choose a life of service & purpose.
I felt some of you out there may have needed to hear this message this morning & know that you’re not alone.
I may be known as a “nutrition coach” & “Xray tech”, but a reminder there are so many more facets to you than labels, food, money, & body image.
And my doors are open if you need a listening ear who accepts you as perfectly imperfect as you are.
And what you are is incredible simply because you’re YOU.💕
I would say up until, let’s say a few years ago, it’s hard to pin down exactity (I made that word up btw), I feel I lived my life in a constant struggle.
Occasionally I still do, except now, I see the beauty & gift that comes from the grit of the struggle. We wouldn’t understand the contrast or be able to savor the warmth & joy of the good times.
We all struggle with our own demons in some way because we’re human.
The most common messages I receive are “How do I overcome X struggle?” In one short-ISH response, I’m gonna give you the advice I would give my own children if I had any.
Know I’m also writing this not just for y’all who are strugglin, but also to my former self & a reminder to this present woman. Advice I wish I had when I felt worthless, ugly, fat, insignificant, unloved, & like my whole world was collapsing around me & I just couldn’t dig my way out.
When I thought darkness & scarcity & sickness was just “My Story” until I realized it was more about changing my desires & how I felt vs changing my beliefs. There’s a difference. Changing your vibration & feelings will attract what you want much quicker than simply stating a changed belief. Attraction includes the word ACTION.
Going through struggle is not about focusing on the suffering or avoidance of, it’s about embracing overcoming adversity.
So my top 4 tips to those who are constantly on the struggle bus & hot mess express:
1. BEcome MORE When my life kicked me in the face, one thing that always snapped me back to my desired reality: the realization that I had to actually had to BEcome MORE. I had to BE & DO who I want to BEcome.
For me, I struggled with the facade I wasn’t a significant person worth knowing or loving – BECAUSE I hadn’t become a person worth knowing. I let every shadow, bad habit, & sh*tty thought take over my life like a black cloud.
I either made fun of others or hid in shame to cover up my own insecurities. Examples: I laughed at people in that mushy gushy love, thought having money made you “bad” or it was hard to make, I hid in shame, people pleasing, & stifled my potential because I never wanted to be seen as a failure, rejected, & different, mocked “skinny” girls because secretly I wanted to be them.
You are capable of so much more than you think. Your voice matters & you can bring about phenomenal change in this world if you just let go of your fear of what others think of you, of thinking you have to hide behind your fake azz social media, of fitting into society’s boxes, & anything else not serving you.
Choose to BEcome MORE.
2. EXTRAordinary takes being EXTRA. Fxcking own it. Frankly we’re lazy af as a society. We want everything to be easy peasy like taking a pill to get that “toned” physique we all desire. When the only way to truly get it & KEEP IT, is by consistency & creating an internal & external environment to support the person we wish to be.
You know I’m not one to sugar coat, literally & figuratively, if you’re struggling, it’s because you need to DO MORE to BEcome MORE than you’re currently doing. Do more of the good shiz like:
– Smile at people for no good reason. They’re free!
– Give compliments just because they make someone feel loved
– Hold the door open for people, be kind
– Go to the fxcking gym. Eat your beef.
– Get your face out of your phone & acknowledge people in line or the elevator, get off your phone at dinner & actually talk, be present
– Do more of what you love just because it brings you JOY
– Allow yourself to love without expectations & risk being hurt because it’s better to have loved & lost than to never have loved at all
– Be unapologetic about loving yourself above all & realizing you owe no one anything
3. Experience More
I used to be scared sh*tless to think about hopping on a plane, road tripping alone, or striking up a conversation with anyone I didn’t know. It stifled me. Now I LOVE IT! I meet new people & friends everywhere I go.
Being married to a US Marine in one chapter of my life & experiencing the melting pot of the military opened my eyes to a whole new world & I will be forever grateful. It has made me more well-rounded & appreciative of other ethnicities & all backgrounds.
Traveling made me more compassionate, appreciative of how I was raised, & opened my eyes to the world beyond my “perfect” & “safe” small country town USA in McCordsville, Indiana.
Get out of your hometown, pack your suitcase, & roll. Not to escape life, but to give yourself the moment to explore & pause to go find yourself again.
4. Be Content with Enoughness
I felt like a failure the majority of my life because I didn’t “live up to society’s ‘normal’ timeline.” I’ve talked about this before, I thought by 40 I would have been married 18 years, have 2 kids, a white picket fence, & 18 years seniority at the same job since college.
LMFAO.
2 divorces, infertility, thousands of dollars in debt, more jobs than I can count or include on a 1 page resume, & decades of sickness & beating the sh*t outta my body later…
But like I stated before, you don’t appreciate the good times without the bad. I would not be the woman I am today, writing this, helping you, via these experiences without them. Embrace adversity & YOUR OWN TIMELINE. Life happens FOR US not to us.
You are enough simply because you exist. You will always be rich if you’re content with ENOUGH. Our future is not guaranteed, that’s really all we’re guaranteed.
Accumulating money, titles, things, followers, a shrinking number on the scale, abs, certain milestones, whatever you wanna insert here…are pointless quests if you don’t love who you are & where you are right now.
Repeat after me:
“Trust that some of the best days of your life haven’t even happened yet. There are going to be parties that leave you dancing until 6am, spontaneous adventures that teach you more than you ever learned in a classroom. There are going to be nights that will stay burned beneath your eyelids, memories that dance underneath your skin. Life is going to exceed your expectations, it is going to astonish you with its timing.
