Tag: midwest blogger

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Reflections on my 39th trip around the sun

Ya know I love vacations but I LOVE going home, more. Anyone else like this too?

Back to routine. My home. My gyms. My Pete 🐈‍⬛. My bed. My people I love. 

Gettin ready to head back to Indy tomorrow. 

As I did laundry & packed, I let my mind wander. This vacation felt like a huge reflection & reset for me. New beginnings. 

A few: 

  • Starting a new job PRN at the VA hospital in Indianapolis soon. PUMPED!
  • New workout routines & body goals, it’s gainz season y’all 🦾🦿
  • Purging stagnant & less optimal habits & replacing them with better ones
  • Purging things I don’t need
  • Simplifying & optimizing business & life
  • Being ok letting old friend circles go
  • Pushing myself to do new things, date, & meet new people

I am actually REALLY excited to enter my 40’s. Something about moving into a new decade makes me feel optimistic & all warm & fuzzy like a deep conversation over an old fashioned or a cup of coffee.

Life really hasn’t turned out as I “expected”

I feel it has turned out better & exactly how it was supposed to.

Kinda like this jumper here. This 5’1, shorty was skeptical about buying it. It was not what I expected – but BETTER. Well done Amazon, well 👏🏼 done 👏🏼 XS fit purrrrfect 😻😆

My younger self thought at 40 I’d have it all figured out, be happily married for decades, picket fence, 2 kids, #merica ….y’all can laugh now.

After 2 divorces I feel like the universe is telling me I make a really good ex-wife 😂 And ya know what? I am. I’m a great ex wife. I love all my exes. I have zero baggage & no hard feelings. I choose to remember the lessons & all the wonderful memories from my relationships.

That thinkin at 40 I’d “have it all figured out thang”…hxll I can’t even fxckin remember where I park my car in the mornings or what day it is half the time.😝 

Spiritually I still feel like I’m in my 20s, most days I physically feel BETTER than I did in my 20s. 

I say I have a young spirit & a significantly old soul. Dangerous combo.

I look young but inside I’m a baby grandma. Totally ok with it. Some days I can party with the best of them but most days I’m an introvert, don’t ask me to do anything after 8 PM.

It’s like I don’t really know what to do with me? So finally I just said fugg it, I don’t do rules I do what feels right. Especially dating or dressing myself. 

I’m at that weird age I really don’t know what’s appropriate, like how to “dress for my age” or “date in my age range”  

WTF does that even mean anymore?! 🤔🤷‍♀️

Someone, if you have the answer please clarify this for me 🙋‍♀️

I surrendered y’all. I surrendered to the fact that I will continue to get older each year & I don’t have to have expectations at all. Simply just a direction to always be working on bettering myself.

I vow, this year, to settle in & let my 39th year wrap itself around me like a warm & fuzzy Sherpa jacket.

I remind myself that faking happiness & perfection are the quickest way to die on the inside. I remind myself life is what it is & it IS what I make it. Do shxt that makes me happy & brings Joy. Be kind. 

Moral of this page from the life of Lilbitoffit:

I’m a 39 yo old woman. I’m flawed & weird af. I don’t love everyone & everything, & there’s plenty of people who do not love me & I could care less. 

I am getting wrinkles, sunspots, & I sure as hxll can’t recover from drinking like I used to & way over consume caffeine, but I refuse to give up coffee & making memories with friends & family.

I am still working on loving myself & living a life that makes me proud, fulfilled, & content. And I’m cool with having no idea what I’m doing or where I’m going. It’s never boring 😉 

Thank y’all for listening to this “middle-aged”rambling. 

Cheers to officially being a “cougar” next year 🐆😸 

Oxox 

Coach K

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The stories you tell yourself can create blocks or boundaries. How to create healthy boundaries for extraordinary stories!

What if instead of trying to fix your entire story, just focus on writing one extraordinary story at a time. Then commit to planting those extraordinary seeds every day and watch your story grow.⁣
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I write everyday.⁣
Stories.⁣
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Stories are important. For they create your identity. The book, Atomic Habits talks about stories.⁣
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What stories are you telling yourself? ⁣
What identity do you want to embody? ⁣
What systems do you have in place to help you achieve your goals?⁣
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I feel there are 3 big areas of emotion affected by the stories we tell ourselves.⁣
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Money stories. ⁣
Relationship stories. ⁣
Health (Food & Body) stories.⁣
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What I did wrong: all 3 of these in some way I discounted my worth & desires.
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I set blocks instead of boundaries — there’s a difference. ⁣
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For example, relationships: If I was asked out & I really liked a guy, I’d lose myself & completely change my plans to do what they wanted to do. This was me not valuing my needs. A block. ⁣
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Now, instead of completely denying myself of my plans/needs I would simply say, “Let me get my workout in (or insert whatever plan I had for myself). I will connect & confirm plans later because I would like to spend time with you.”⁣
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This is me setting a boundary not a block. This application can be used across the board.⁣
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Example, Health: instead of saying, “I’m not a morning person, I don’t have time to meal prep.” Set a system & a boundary. “I don’t like to get up early but I will commit to 3 mornings this week & meal prep lunches because I want to be healthy.” ⁣
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Choose extraordinary actions because you deserve to write extraordinary stories.⁣
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Write the identity you want to embody around money, relationships, & health.⁣
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Mine👇🏻⁣
MONEY: I am safe, able, deserving, successful & abundant.⁣
RELATIONSHIP: I am loved, seen, heard, safe, & significant. My relationships feel like freedom & home. I want my future partner to feel the same in the way they need.⁣
HEALTH: I am healthy, energetic, thriving, strong, intelligent, & beautiful in every season.⁣
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Inner calm, outer order😉⁣
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Share yours!⁣
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All About Gut Health on the Self Transformed Podcast with Emily Nichols!

I don’t eat vegetables or fiber.⁣

I eat a 💩 ton of meat.⁣

⁣Why? 

It works better for ME & my special digestive needs.⁣ For decades I chased fat loss & performance as a Crossfit Athlete following diets because everybody else was doing it. But I found myself broken, emotionally eating, inflamed, bloated, & unable to lose body fat despite “eating ‘clean’ & all the right things.”

⁣Honored to have the opportunity to chat with @emilynichols22 on the @selftransformed podcast today! You don’t want to miss this episode!

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Had a consult call yesterday with a client struggling to find the right diet. The problem — focusing solely on fat loss & not holistic health first. That includes mindset, gut health, & your relationship with food & exercise.⁣

⁣First thing’s first — there is no such thing as a “clean” or “best” diet. This only creates food fear & stress. There are only foods that NOURISH & make you feel GOOD & foods that HINDER you & make you feel CRUMMY. Some of these can be those deemed “healthy” like fruits & vegetables, you just can’t break them down & digest them properly.⁣

You may still be having symptoms because:⠀⁣

❌You haven’t addressed the root cause. There is a reason for symptoms. Don’t put a bandaid on it. My approach is find the root cause & develop a system to fix it. Is it an infection, stress, lifestyle, overtraining, Candida, bacteria, no sleep, too much fiber/too little fiber, not chewing your food, too large of meals, food combos?⁣

❌You’re stressed af & not making a change. That gut brain connection isn’t bs. It controls many things from mood to energy to digestion. If you can’t chill out, your gut can’t do its job.⁣

❌Sleep. Rest & digest means just that. If you’re always wired, it’s hard for the body to adequately rest & digest. It affects the 🚽 too.⁣

❌Histamine/food intolerance: some lack enzymes to break down specific foods &/or our guts are so inflamed we’ve developed an intolerance over time.⁣

❌Stress. Over exercise. Under eating. Malnourishment. Life stress. ALL STRESSORS.⁣

Love y’all & I’d love to hear your experiences/feedback below and on the Gram!

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Sometimes the struggle bus is worth it

The hug from @claytonanderson at the Slippery Noodle & 4 hrs of sleep last night were totally worth it. 🎶 🎸🎤

@russell_me22 & I danced our a$$es off. I had over 27,000 steps yesterday.

I have no voice today & my legs are sore af. Got in an easy mile walk this mornin to wake up. I get to work this weekend, it’s gonna be a long two 12-hour shifts 💀🏥 😆 

My God I missed concerts.

Talk about soul food. And I ain’t talking about my crispy airfryer meat bars (which I’m gonna smash later.)

Your Saturday reminder to do whatever the hxll you wanna do that lights you up. Be whoever you wanna be. 

You also have permission to change your mind. Too many people think they have to live by the rules or they can’t change their minds if things aren’t workin out whether it’s a job or food or workout or relationship. 

Learn to roll with life. Roll with JOY & SURRENDER. (My words for this year)

This is for the human who falls in love. With others, but struggles to love themselves.

This is for the human who never feels good enough no matter what the scale reads or weight is on your barbell.

This is for the human who selflessly gives everything to everyone else but themselves.

This is for the human whose heart & intelligence run deep but still fails to see their own beauty.

This is for the human who doesn’t know what it feels like to feel alive & energized & not worry about food or what others think of them.

This is for the human who is 100% real & refuses to be anything other than themselves.

If you do ☝🏻 thing today, love yourself a little bit more💕

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Don’t be upset about the results you aren’t getting from the work you didn’t do

A client got pissed at me yesterday. I said, “Good, then I’m doin my job.”

I had several conversations yesterday via dm with people letting their mindsets & emotional heaviness get the best of them.

On repeat: You attract what you put out. You cannot become what you want by remaining where you are.

You gotta shift your mindset. Mindset is part of the work.

This particular client, flat refuses to eat more food yet wants to gain muscle & heal. And I get it, it’s a mindfxck. 

And I don’t care what goal y’all are chasin in whatever facet of life — DON’T BE UPSET ABOUT THE RESULTS YOU AREN’T GETTING FROM THE WORK YOU DIDN’T DO.

4 things I live by…& letting my weight or my Crohn’s or excuses control me — NOT any of those 3 things…

1.) Be mentally attractive, kind, & be worth knowing. You attract what you put out.

2.) Thou shall not judge because thou has fxcked up too.

3.) You either DO or you DON’T.

4.) 2 things I don’t like to share, toothbrushes & wieners. 

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💁🏼‍♀️Slap that last one on a T-shirt.⁣

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January 2021 I picked my word. Actually I picked 2: JOY & SURRENDER.

⁣Book Recommendation: One Word

How I choose mine:⁣

Step 1: Determine the person you want to be & embody. ⁣

Step 2: Identify the characteristics & things you need to do to be that person. ⁣

Step 3: Choose the word that resonates with your person & the life you want to create. ⁣

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I want to know what y’all chose for 2021! What’s your word?👇🏻⁣

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What fitness and being raised on a farm taught me

Life ain’t always tacos & tequila 🌮🍸but it should be 🎉 😝 (more like beef & bourbon🥩🥃 for this girl.)

In other words, you don’t always get whatcha want but ya get whatcha need. It hinges on your perspective & reaction.

Yes, ‘whatcha’ is a word. Hxll my talk & text can’t even decipher my Indiana twang. Anybody else have that problem? 📲 

Raised on a cattle & crop farm in small town Indiana I grew up hearin things like, “Sexy as socks on a rooster” and “Quit your dickin around” an awful lot. 😂 

Cleaning the barn 💩🐮 was punishment. That and picking up rocks out of the field.

And you did not wanna hear mom say I’m gonna call dad — you knew your a$$ was in trouble.

I wouldn’t have changed my childhood for anything. Priceless life lessons that never could’ve been taught sitting in a classroom — the value of hard work, honesty, the Golden Rule, love, teamwork, responsibility, discipline, & the relentless pursuit of betterment.

Katie what the hxll does this have to do with your bathroom photo this mornin half naked in @Amazon underwear? 😆 — I’m getting to that.

You see these life lessons were the foundational bricks that transferred into my success habits AND fitness.

Most people scroll & look at the after photo & want to be &/or look like that person but they’re not willing to commit & do the work behind it. That’s what you need to think about. 

Can you do what that person had to do to get where they are? (Eat more food, reverse diet, commit to healing & rest, work thru the hunger in a cut, etc)

Is that your story & authentic self?

Have you learned the correct bricks to build your foundation? (Macros, eating maintenance, what foods you can digest, trigger foods, eating schedules, workout schedule, etc)

Growing up on a farm & fitness taught me a few things:

— They taught me I CAN do the hard things. I’m stronger than I think.

— They taught me how to stay committed, not just by what I looked like in the mirror, but simply by keeping the promises I made to myself to be healthy.

— They taught me discipline. Getting those workouts in, working with my 4H calves, hitting the macros, eating foods I can digest vs crap, sleeping over drinking all night.

— They taught me the value of hardwork & that I can do anything I put my mind to.

— They taught me having a serving & loving heart is more important than having a set of abs or five grand champions. 

As creatures on this earth, we either find comfort in not trying or comfort in the extreme. It’s difficult to find comfort in the balance.

There will be bumps along the way. They’re called lessons and remember you don’t always get what you want you get what you need 🌱 🪴 

Cheers y’all happy St. Patrick’s Day from Kelly Farms🍀🍻 

Go make memories, have fun, remember no good story started with a salad 🥩🥗🥂😄