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!
It was like getting glasses & actually seeing for the first time. Those “blobs” – they were trees. They were flowers & so much more. Most people spend the first half of their lives collecting and the second half choosing what to keep.
“So now that you’re 40, which lessons do you plan to carry with you?” A friend asked me this question on my 40th birthday. At the time, I didn’t have a great answer. Actually I think my eyes glazed over a lil bit from the enormous amount of information running through my brain. Looking back, I realized the reason I write to y’all is so you can learn from not only what I have learned, but from my mistakes & experiences so that you can be a better human faster than I was. THAT is being a good leader. It’s not about acting like you know everything or being “sugar & spice & everything nice.” “Nice,” in my opinion, is telling the truth & that doesn’t always make you the most popular, but it does make you someone who stands for something larger than themselves & accountable. I started my fitness, nutrition coaching, & social media journey 15+ years ago. During that time, I’ve written & shared thousands of blogs, posts, & videos, most rooted in life lessons learned & weeding out what matters from what doesn’t & what’s gonna help the most people out there. Here are more lessons the world — and the amazing people (like you) I’m lucky to have along with me for the ride — have taught me that I plan to carry with me as long as the Universe will have me here. It doesn’t matter what you do as long as you’re in motion. The less time you spend thinking and the more time you spend doing, the closer you’ll get to the life you want. Try some of these on for size and just run with’em. Report back to me when your life is awesome. I’m grateful for each & every one of you that read, share, & unpack your bags of life right beside me. oxox Coach K
Daily confessions of a shameless morning selfie… In case you needed the reminder, it’s OK to be sorta sweet, sorta Beth Dutton🤚🥃 Yellowstone. Dudes I love this show. I have not been so obsessed with a show since Grey’s Anatomy, One Tree Hill, & Sex & the City. To my new followers you’ll find I talk about all kinds of real life sh*t on here. Love, food, relationships, money, fitness – they’re all connected. If you meet me in person I want you to be able to say, “You’re just like you are on social media!” Because that’s how it should be. Some personal things about me… I’m not naturally “feminine” per se. It’s a skill I’ve had to develop. 4 words: Bull in China Shop🐮 As I aged I noticed how trauma affected the balance of my masculine & feminine energy. 👉Trauma from from being made fun of as an overweight kid 👉feeling I had to achieve to be loved 👉or being liked simply for my looks & not the totality of all that I am The list could go on… I emotionally disconnected, became avoidant, & flirted more on the line of masculinity rather than embrace my femininity. ✅Thank you therapy. My therapist asked me about my sex life. “Do you like to be the more dominant one?” (felt like I needed a shot of tequila at this point😂) I guess I never noticed how rough around the edges I was until a boyfriend criticized me for slammin cabinet doors. He’d yell at me. I said we’ll maybe you’re just fragile🤷♀️😆 Obviously💁🏼♀️that relationship ended. It made me wanna change myself because I thought, well, there’s something wrong with me. I changed for him & that cycle of losing myself in relationships continued for years. I’m grateful for every single piece of 50 shades of fxcked up that makes me — ME. One of the best decisions you’ll ever make is to invest in therapy & always be seeking to be a better version of yourself. Tell yourself today👉you weren’t made to fit in, you were made to move mountains🏔 Oxox Coach K #saturdaymorning #butfirstcoffee
We also talked about how the people who are comfortable being alone will never waste your time with dating games.
Zero bullshit. If they’re special, you’ll know & you’ll know you’re special too because they choose to spend time with you over their favorite person, themself.
Hi. It me 😆👋
I thoroughly enjoy straight forward people who take the lead & tell me exactly what they want. You always know where they stand.
People who have taken the time to be alone & be ok with it are basically interviewing you to replace ourself as our new best friend & we really don’t want to give up that position but we are also intrigued & hopeful that there is more out there❤️
Therapy confessions👉Things people ask me that make me laugh, want to drink🥃 & smoke a cigar😂(💁🏼♀️like I need a reason sip bourbon & smoke a cigar but whatever🙃)
Why are you single?
Are you getting married again?
Don’t you want kids?
Listen, I admittedly was a serial monogamist the majority of my life. I was the girl that always had a boyfriend.
I had only dated & kissed 2 guys up until the age of 27. Don’t worry, I made up for it quickly after my 1st divorce😆why lie. They call it the “Hoe Phase” for y’all not familiar👀
I don’t think I ever really learned how to “date.”
I honestly had no idea WHAT I was doing.
It’s like I just wanna hang with an awesome person, go adventuring & do cool sh*t with. One I love being around, that’s easy & down the road if it turns into something more, that’s the end goal🤷♀️
Had a follower ask what I thought she should do about dating & marriage…everyone laugh now😹
So we talked…
Don’t know if I’ll ever get married again, never say never. I know the people meant for me, find me. Hell I’m not even sure what the right answer is anymore nor do I care.
I feel relationships are whatever you choose to define them as, not what society tells you. I don’t feel you need a contract for happiness or validation.
By dating you do figure out what you don’t like so you know what you do like.
THINGS NOT TO DO:
Don’t say yes to men or women who aren’t suitable for you, don’t ignore red flags just because you don’t want to be single. Don’t do things you don’t agree with just to keep a relationship going. Don’t dishonor your own values just so you aren’t lonely. Don’t lose yourself. Don’t lose faith in love.
One day, you’ll understand the price is too high to pay to lose yourself — the most important person in your life.
All of your painful experiences craft you into the impeccable person you are today.
And the right person will appreciate every part of you, your story & let you live life on your own terms.
The right person feels like freedom & home imo. You can’t read a book to tell you how to feel…
You can read all the books in the world but if you can’t read yourself you can’t efficiently execute anything.
#shitmytherapistsaid
Has anyone else felt they read all the books but in honesty you realized you were a really sh*tty executor, too?😆👋
A painful truth brought up in therapy one time was the realization that when I felt anything or anyone was touching the walls of my freedom or made me feel “unsafe” or “wrong” — I’d run.
Confessions of a recovered avoidant🙋♀️
It was fear. I had a follower ask me today if I’ve ever been afraid of anything so much that I ran from it. Fxck me.🤦♀️ It forced me to painfully sit there & reflect.
I realized thru experiences & relationships what I should’ve been asking myself during periods of discomfort was, “Is this relationship or experience making me want to up level into a better woman?”
I stayed in a LOT of situation-ships & cohabitations far longer than I should have because of fear.
I also RAN from a lot of potential relationships because of fear. Fear to be in a situation-ships or comfortably numb cohabitation again.
I didn’t have the tools back then or self awareness to assess/navigate relationships & life experiences effectively.
If you feel you have to appear a certain way to receive validation, respect, or love — you need to figure out what it is inside you that makes you want to change to be more accepted & worthy.
Look for the pebbles in your shoes, they may not be large stones but they will cut you after time.
All right, hope my ramblings and therapy sessions helped you toO!
Love & hugs,
Coach “no longer in my hoe phase (thank the Lord 🙏😄)” K
There’s someone right now living & loving their life with less than you. They are living & loving their life the same weight, body size, body fat, relationship status, health condition, job, financial status & more, as you. External factors aren’t what make you unhappy, you do. It’s the perception of life & the thoughts in your head. You aren’t your thoughts but you do choose to listen to them. No more, “I’ll be happy when…” Cheat codes I wished I had learned earlier. Which one do you resonate most with? Happy Saturday family! I love you! Oxox Coach K
It was a sobering & reflective conversation. “I wish I’d had the courage to simply love when it felt right & live a life true to myself & not the life others expected of me or worry about timelines.” Had a terminal patient tell me this years ago as I finished their CT. I now view heart as the currency of life. I look for people to add value & joy to my life. That’s it. I no longer complicate experiences by letting my ego, my past, & fear of the future taint my enjoyment of the present experience & relationships. 👆🏻That’s what I told a follower this mornin before crossfit. She said she had no idea really how to “do life” — relationships, career, or body. She said, “I don’t know what it’s like to look in the mirror & feel beautiful & happy.” My heart ached. I empathize, I lived decades basically lost, too. I chose this picture & song for this post intentionally. I did all my make up & hair myself for a gala. Had a great time simply enjoying being creative from a place of self love vs self hate. I felt exquisite. I prayed for someone to love me like the lyrics of this song for decades. When you get to the point of healing & wholeness where you don’t let your body or relationship or career or the clothes etc, wear you — life completely changes abundantly. I told her her future self will look back on her life right now, & wish she could live it again. Not because she wanted to DO anything different. But because she would wish she’d enjoyed it more. ☝🏻If I could share only 1 life lesson with you, it would be this. BODY: love yourself & body for everything you are, not what you aren’t. CAREER: you’re already rich if you have a career you love, roof over your head, food to eat, & people who love you. RELATIONSHIPS: the ‘right’ one feels like freedom & home without ego. You’re able to share every detail of yourself, life, & evolve together. We’re always living. But the question is, are you living YOUR best life fearlessly? Drop a ❤️ if you’re ready🤘🏻 Oxox Coach K #fitnessjourney #selflove #transformationtuesday
Had a DM today from a frustrated woman who stated she felt she was always “Behind with everything.” Relationships, love, her body, financial situation, for examples.
I’ve felt this way more times in my life than I’d like to admit. How bout y’all?
I’m 40, childless, divorced (twice), & for humor’s sake, my cat, Pete, is the longest successful relationship with a male I’ve had. LOL!
My life is incredibly rich in love, laughter, joy, & wealth, however. It’s about gratitude & perspective. My wealth is found in experiences, honoring myself, & being a human that makes somebody feel like somebody.
She cried, “I should be further along.”
Seriously, what does that even mean anymore? Like wth is even “normal” anymore?
And who cares?!
I replied, Honey, take your time. I paused, smiled, & sent her these beautiful words from a post that changed my life years ago.
I hope they resonate with you in the beautiful way that you need, too.
A woman who takes her time moves slow. She knows what she is worth. She values herself enough that she doesn’t need to hook you quickly with her shiny carnal lures.
She takes the time to see you. She waits patiently as you take off your armor. She knows the sadness hidden beneath your smile. She knows the hurt you hold inside. She isn’t in a hurry to pull it out of you. She knows that her purpose is not to heal you, but to teach you how to heal yourself.
A woman who takes her time does not believe in Love at first sight. Not the Love she is interested in. Because she remembers how long it took to love herself. She knows that is how her Love will grow with you. Slowly. Gradually. With forgiveness. Patience. Compassion for all your greed, all your lusts, all your competitiveness. Even your possessiveness.
But a woman who takes her time will not let you keep her as your pet. She has taken the time to know who she is in truth. She knows she cannot be owned. She is a wild wolf. Made of shark teeth, hummingbird feathers, and the first drop of dew on the morning rose.
If you have the courage to be with a woman who takes her time, there is nothing that you can keep hidden. No secrets will be kept safe. You will be naked, vulnerable, exposed. You will see yourself for who you truly are. All your shadow, all your glory. You will be forced to see Her for who she truly is. When there is nothing left to hide, then and only then will you be able to decide…If you are meant to slow dance with the woman who takes her time. @aubreymarcus ❤️
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
She told me, “Once I lose the weight I know I’ll find the right guy & the right job because I’ll be happier & more confident.”
I felt her emotion in my soul, that was me at one time, too.
I thought as long as I shrunk myself to the smallest version possible I would, then & only then, finally be happy in the depths of my disordered eating & abusive relationship with myself.
Somehow I convinced myself by controlling my body, I held the power.
Guess what?
Life kicked me in the face repeatedly.
However, despite the painful experiences of sickness, mental/physical heaviness of being obese, pain of living with Crohn’s, failed relationships, men cheating on me, ME cheating on myself – I gained awareness of my strengths & weaknesses.
I learned about communication, humility, compassion, empathy, self love, pride, proper nourishment, fitness, mindset, purpose, & the true meaning of wealth & happines.
I had one job I hated so much I wanted to cry every morning. I resigned after 2 months because I was stressed & miserable. I felt like the biggest failure & fell into a depression.
I didn’t know my purpose or what the f*ck I was supposed to be doing with my life. I didn’t know how to become the best version of myself.
I dove head first into researching & learning from resources & mentors such as The Secret, Abraham Hicks, Lacy Phillips @tobemagnetic , Bob Proctor, Wayne Dyer, Napoleon Hill, Dr. Joe Dispenza.
I learned about how I was wired, to embrace & accept myself thru researching my enneagram, astrology signs, human design, & Myers Briggs.
I learned that the statement, “I’ll be happier when”…
– was total bullsh*t.
You’ll find the right guy/girl, the right job, the body, the health, insert whatever you desire here __________ — when you learn you attract & manifest everything you want by choosing to be happy & confident right now, despite the circumstances.
Some of life experiences you might relate to…
I know people who some would be categorized as “larger, less attractive, &/or less successful” by society’s standards than other “slimmer, more attractive, &/or more successful” & they are the happiest, most fulfilled, rich, & have the most nurturing wonderful relationships I have ever seen.
This has zero fux to do about their size & everything to do about their beliefs about themselves, their abundance mindset, & commitment to making decisions to constantly create a better human.
They f*cking rock life because they love themselves & the Universe rewards them so.
You have the power to create the life & attract whatever you want simply by learning to love yourself, focus on what makes YOU happy, what brings YOU joy, & choosing to keep commitments to yourself from a loving heart.
Learn the lessons or they will repeat themselves until you do.
You matter simply because you exist not for what you look like.
Not every relationship is meant to last forever, & that’s OK, enjoy the season & experiences.
Not every job is meant to last forever, just the same as relationships.
Love is the most nourishing & essential nutrient of life. Without it life has a little meaning. And this could be love for yourself, love for a greater purpose, or love for another. It is the most important thing we have to give freely & the most valuable thing we can receive.
Our job is to reject love or a life that is lackluster, abusive, emotionally damaging, or vanilla. Step up to plate of your desires & knock that ball out of the park.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
here. Confessions of another dirty bathroom photo.
Confessions of another bathroom photo…
I made some big decisions lately.
I’m going down part time in radiology. This is my last full-time week & I booked a legacy photo shoot for my 40th in August.
I read a past journalist entry this morning dated October of 2020.
It read, “My coworkers & I were going thru our schedules & I had a gut check moment. I’ve had 3, THREE whole days off in 2 months.”
My reaction, “WTF, Katie! You have a problem.”
I’ve confided in y’all about how I have an addictive personality.
I was never addicted to 1 thing. I discovered thru therapy I was addicted to filling voids.
It’s a hard shot to swallow. Most truth bombs are.
I reflected on my journey this mornin & gave gratitude for how far I’ve come. And I hope y’all can do the same. Be proud of yourselves!
My addictions were similar shades.
Mornings writing with Pete (and coffee, of course)
I’ve been all 50 shades & shapes & sizes of fugged up, mentally & physically. They affected all my relationships.
Like the memes…
𝗠𝘆 𝘁𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁 𝗮𝘀𝗸𝗲𝗱 𝗺𝗲: what do we say when we feel like this? 𝗠𝗲: you coulda had a bad bitch? 𝗧𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁: NO.
Quoting @lizzobeeating seems like a positive life decision for me at this point
You?
My biggest fear used to be gaining weight.
Now, I’ve quickly discovered my biggest fear is missing out on life & working my life away.
I enjoy coaching y’all, writing, speaking, networking with my community, nurturing relationships, & helping others more at this season in my life than trading my time for money.
I want to spend as much time with my mom & dad, my friends & family as I can, making as many memories as I can. Loving the sh*t out of this life, squeezing every drop.
That’s my true wealth.
I hope I gave y’all a laugh, & let you know that it’s OK. We are always 1 decision away from a completely different life.
“Addiction is an attempt to regulate a nervous system chronically stuck in fight or flight.
Addiction is an attempt to escape from feeling a pain and emptiness that runs to the core of a persons being.
Addiction is a form of self abuse. When we are abused or emotionally neglected as children, we can become our own abuser. It’s all we know. Our brains seek to repeat the familiar.
Addiction is the result of not having childhood co-regulation. An inability to self sooth. A lack of healthy ways to cope.
Addiction is the result of witnessing things that were scary, overwhelming, or downright terrifying without having a safe adult to help you understand them.
Addiction is the childhood LACK OF EMOTIONAL CONNECTION, manifested.
Addiction is an attempt to silence the “dark” thoughts that re-play (like a broken record) the voice of the critical parent.
Addiction is the result of a society’s greatest lie: that says some people aren’t lovable, worthy, or valuable.
Addiction is SHAME. And it’s usually a shame that was never that persons to carry.
Addiction causes a person to engage in survival based behaviors they wouldn’t otherwise engage in like: deception, abuse, theft, or betrayal.
Addiction is a slow spiritual death that no human being consciously chooses.”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
It was hard enough worrying about fitting in with the popular sorority girls in college. Special dietary needs and digestive issues piled on added physical, emotional, and mental weight. My body image and food issues started at the age of eight, and exacerbated as I got older — food fear, disordered eating, orthorexia, gastrointestinal bleeding, chronic constipation, abdominal pain, fatigue, weight gain, and bloating… just to name a few.
Decades later, I finally received a diagnosis.
Crohn’s Disease can occur in people of any age. By simple definition, Crohn’s is an inflammatory bowel disease that causes chronic inflammation of the gastrointestinal tract.
In the years that I have been managing this disease, I have been able to find health, happiness and wellness, even living with Crohn’s. What I’ve discovered is that it’s all about boundaries and vocalizing specific needs that would have solved a lot of suffering over the years had I shared them sooner.
Have you ever stopped to think about how 90% of your relationships are arguing over picking out a place to eat then ending up smashing pizza or Mexican & sayin the word “babe?”
Don’t lie. Y’all know it’s true. 😂🤚
Now embracing my Crohn’s & Carnivore lifestyle, I realize sticking to my boundaries, non negotiables, & OWNING my special needs would’ve solved much suffering in my lifetime.
Dating & relationships are challenging enough, let alone the added stress if you struggle with any kind of special health & digestive needs.
It’s like the Bumble Prompt: “We’ll get along if…”
— literally have put “You aren’t vegan. 🥩“ there before.
(No diet dogma here, but let’s be real 😆)
I hardly think we’re gonna have a great relationship as you sit there with your kale salad glaring at me like I’m a degenerate as I’m devouring burger patties. 🥗🍔
Ok, ok, joking aside, here are my top pieces of advice for successfully navigating dating and being social while living with Crohn’s. These tips are also helpful to those living with other special digestive needs and diets.
1.) Be honest and upfront about your needs.
Not only do you deserve the freedom to be yourself, others deserve to know who you truly are. Everyone deserves to know the real you and you deserve a real relationship. You do not want to jeopardize your health and eat or drink something that will trigger issues just because you are embarrassed to be yourself. Use it as an opportunity to educate. Embrace your uniqueness, most people don’t know what they don’t know. Education drives compliance and acceptance.
2.) Eat beforehand, bring your own food, and check the menu prior to your event.
This eliminates food issues completely. Social functions and dates do not need to be centered around food or cocktails. They should be centered around connection. By preparing ahead of time, you alleviate the stress of the unknown. Determine your nonnegotiables. They can be things like choosing to have a cocktail over a meal or choosing to savor a special meal from your favorite restaurant over your typical meal prep. I have literally brought @Zevia as a mixer or eaten an hour or two before dates/social functions.
Luckily with Carnivore, most places have a meat option. Custom order your food with specifics like grilled over fried, no oil, seasoning, sauces, or creams. Request an earlier time if later meals trigger gut symptoms and works better for your schedule.
My go to‘s when ordering out:
Burger patties
Grilled chicken
Chicken wings (naked, no seasoning)
Grilled salmon, fish, scallops, shrimp
Chopped steak, steaks
Fajita meat only when eating Mexican (ask for them to be cooked in no oil, seasonings, and no veggies)
3.) Request to have your cocktails crafted to your specific needs.
Most restaurants will cater to your food needs, don’t forget about cocktails, too. Read the ingredients in cocktails. Set drink limits. I have a two-three drink rule and personally avoid any calorically dense beverages with an abundance of sugar, carbs, or gluten. Remember that no one wants to be the girl or guy sitting on the corner trying to find your dignity down the street the next day. That look is not cute on anyone.
4.) Be an unapologetic question-asker and boundary-setter.
If you don’t ask questions, you’ll never know. Simple as that.
Boundaries are paramount. I struggled setting and standing by my boundaries when I was younger. I felt I was apologizing for everything whether I needed to apologize or not.
I had a professor tell me one time, “Never apologize for something you purposely set out to do with good intentions or a minor mistake simply because you’re human. If you go through life always apologizing, people will take you a lot less seriously, and so will you.”
Healthy boundaries are there to protect you. Don’t apologize for special needs, non-negotiables, and protecting your energy. Maybe you require more alone time or maybe you don’t feel like going out. Own your boundaries or people will continue to step over the line.
5.) Be a realistic relentless optimist.
Accept the facts but choose to always look for the silver linings.
Thoughts become things. Most would prefer to be around people who radiate joy and positivity.
I have a letter board in my kitchen that reads, “Stay close to the people who feel like sunshine.” I choose to be one of those people and bring the sunshine more than the rain.
Remember, just because you have special needs or a chronic illness does not mean you have to dull your sparkle!
You can save and share this post with Infographics on IG HERE
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
