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 talked about my CrossFit boobs plenty times before. I also grew up ashamed of my cellulite & stretch marks. I love & live in bralettes. They’re functional & more comfortable. I giggled as I tried on “real bras” for a boudoir shoot.
My biggest fears used to be getting fat & failure. I was ashamed to show my body in any way shape or form. I always wore a T-shirt over my bathing suit. I hated my legs.
Ya know what I learned? I earned my cellulite & stretch marks. My boobs may not be the size I’d like but my arms & shoulders are pretty spectacular. Hey, at least I got a handful
It used to really bother me being smaller. I felt being petite I looked like a child.
I’m grateful at 40 to have finally learned to love & celebrate the skin I’m in & show it proudly. I can’t wait till my next #boudoir shoot in August!
SWIPE for some hard truths about cellulite, stretch marks, social media & body image you may need to hear.
I’d love for you guys to share these with somebody else who needs to read them too!
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
Cringe: can’t you just give me a meal plan & tell me what to do?
I can but is that truly gonna change what you’re telling yourself?
Take fans of opposite teams, you’re going to get 2 different stories during a game depending on their perspective, right?!
Huge correlation between happiness & health. Happier people naturally make better food/lifestyle choices. Happier people also tell themselves a different story.
So how do we find your happy?
That’s what I’m here to help you discover. It’s not just about macros, workouts, & diets. There’s more to nutrition & helping someone gain their health back than prescribing a meal plan.
The one ability the most successful people & clients possess is the ability to forgive themselves, learn, & pivot.
A meat based or “Carnivore” lifestyle works for me! This is one of my meal prep staples. Airfryer #meatbars are LIFE! Recipe here!
I feel the root of most people’s unhappiness comes from unmet perceived expectations of society.
Social media for example: wonderful connection & education tool but can also be a dagger in someone’s heart & perception of themselves.
We confuse success & happiness. Really they’re 2 different things. The richest people in the world can be the most miserable.
The poorest can be the most content & happy. It’s all about your thoughts, perception, & the reality you create for yourself.
Happiness is knowing how to navigate through challenging times. That’s what we’re here for, to teach you
Flipping the script as I say.
I talked about gratitude showers a couple days ago, I don’t care what you have to do to get yourself in a more positive mindset, fucking do it.
I personally go on an abundance rampage.
Its where I tell myself out loud how beautiful I am, how abundant my life is, how grateful I am for every single thing no matter how minuscule. Instantly I’m in a better mood.
Get rid of the what if‘s & I should‘s. Quit shoulding on yourself. Get to a place of forgiveness & acceptance. That’s contentment.
Just like in business, done is better than perfect. What you think you want, or what you think will happen may not be the thing that you need right now. You still need to take action, however, to move the needle forward.
The Universe is in control & it gives you what you need. It also gives you what you attract, so the energy you put out is very important.
Who and what do you want to attract?
You always end up where you’re supposed to be & it always turns out better than what you thought in the end.
No one can take away what you put in your mind. Create your own reality. The greatest prison is the one you create in your own mind.
To me, I’m living in a castle. I have the healthiest happiest body ever. I am the most beautiful girl in the world. I am surrounded by the most magnificent people. My life is joyous and fulfilling. I’m rich in so many ways more than just monetary in nature.
That’s the story I tell myself. Am I all of these things? Who knows. Does it matter? Fuck no.
All that matters is what I think.
If you see your life as a list of achievements, titles, & what you look like — you’re missing the meaning of life.
You’re not being present & you’re not enjoying the journey of the story writing & connecting with others.
You don’t live, goals, you live the journey.
Katie Kelly, @lil_bit_of_fit
Stop being a victim in your story. Be the hero.
Exercise:
I want you to write down 3 things that if you did them each week would bring you a deep sense of happiness.
It could be working out. It could be spending time with loved ones. It could be creating things. It could be teaching your kids something or taking care of the household. It could be spending time outside in nature, in the sunshine. Reading a book by the pool. It could be writing Blogs. It can be anything.
That’s where you start and you build from there. One brick at a time.
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
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
I used to plan big binges on purpose. They were a high. I believed that if I could “get it out of my system” & cultivate enough shame, I would “get my sh*t together.”
It didn’t work. No change ever came from me shaming myself when I kept reliving the same story.
I realized I was hungry all the time – from under eating, eating too many carbs, sugar, & gut trigger foods. The Carnivore way of eating saved my life in more ways than one. Not only did it heal my disordered eating & put my Crohn’s in remission, it helped me find more purpose in my life. You see I was hungry in a much different way than just food.
I realized my worth & my mess was my message. That if I kept my mind busy, fed my soul, & stoked my hunger in more ways than one, I had more enjoyment & satisfaction, not just in my belly, but in my whole life. Somewhere as a kid between farm chores, playing with my little ponies & my 1st diet, I lost the simple enjoyment of my body, my food, & just being me.
Don’t underestimate the value of having purpose & simply staying busy. Tasks & movement engage our bodies & brains to redirect in more positive ways. They offer a sense of structure & boundaries that give comfort to most abstainers when it comes to food/sugar addiction. Along with eating enough food to fuel my body, this was one of the most useful tools in recovery.
Most days, especially when my emotions feel ginormous & suffocating, I create a “to do” list of things to execute during my day.
(I freaking love lists, how bout you?)
It gives me a sense of control, direction, & inner peace.
For a busy bee like me, there is grounding in the “doing,” especially for those of us who have to keep our minds busy.
During times when my disordered eating & binge eating were at their worst, I found correlation in the times when I was bored, restricting more food, eating more carbs, &/or lacked a sense of purpose.
Ways I redirected away from binging: Coffee with a friend, drink more water Go for a walk, get out in nature, sun Go to CrossFit or a group fitness class Clean & purge my home Design something for social media Write a blog, read, listen to a podcast Go for drive & listen to music Color
Until I reached my weight “safe place” or “set point,” my body was still hungry & not losing body fat even on Carnivore. I wasn’t underweight, but my body did not feel safe. It was hard to sense fullness & true hunger. I gained 15lbs when I started Carnivore 3 years ago. It took me a year to heal, adapt, & lose fat. I’m now 20lbs lighter, maintaining my weight eating 2,000+ calories/day.
When I allowed my body to heal & gain the weight it needed to restore my health, a switch went off & I felt capable of eating foods I knew I needed, in amounts I needed without feeling fear. For those of us with a disordered eating history & one of chronic restriction/exercise abuse, safety is everything. Your body decides when you’re ready & recovered.
Your set point & maintenance ranges are not static, like your body & LIFE, they’ll shift & change over time. Genetics, medical history, dieting history, training modalities, food needs/preferences, digestion, body goals, etc will all differ.
Live your life & listen to your gut.
So maybe the question you should be asking is “How do I start satisfying my hunger living a life of purpose authentic to me?” vs “How do I stop binge eating?”
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
I’ve struggled with body dysmorphia, orthorexia & disordered eating. Swipe for some things you may relate to like I did.
Lately I’ve been experimenting, reflecting, & redefining what “beauty” & physical beauty mean to me. At 40, beauty is a feeling & state of being that becomes from knowing I’m listening to, honoring & taking really good care of myself. In my teens, 20’s, & early 30’s beauty meant a certain size, weight, body fat %, barbell PR, & things like how many compliments I got about how I looked… Beauty encompasses the whole body & soul. To me, beauty also has a visual, aesthetic element too (if you want that to be part of your definition) that includes who I want to embody AND see in the mirror. How do I want to feel? For me, the emotions around my body & mind were the pivotal helping or hindering factors on redefining the identity & relationship with my body AND other people. Going carnivore significantly healed my gut issues & relationship with food. Life dramatically improves when you simply honor yourself & stop trying to fit into somebody’s box. As for other people, life dramatically improves when you start seeing people for who they truly are & what they show you instead of romanticizing about what they could be. If some of these sound like you, know you’re not alone. Things won’t get better until you really “do the work” & that starts from within. Sending love & hugs 🤗
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
Just like getting up early ☀️⏰ Just like writing for myself & y’all ✍🏼👩🏼💻 Just like expanding my mind, via podcasts, books, YouTube 🧠 Just like doin chores 🐈⬛🧹👚🧼 Just like eating well, all the meats🥩 Just like getting workouts in🏋🏼♀️🏃🏼♀️ Just like spending time with friends & family 👨👩👧👦 Just like taking time for ME 💝
Still woke up at 6 AM despite getting home at 1 from the @MorganWallen concert #earlybirdproblems
I take pictures, snap stories, & write to connect emotions & memories of my everyday’s — to remember, reflect, learn, & connect. My IG is my digital journal. Stories. Stories are important. They create your identity.
I’ve read ‘Atomic Habits’ twice, a section talks about stories.
What stories are you telling yourself? Who do you want to embody? What systems do you have in place to help you achieve goals? 3 areas of life affected by the stories we tell ourselves ⏬
- Money stories ⁃ Relationship stories ⁃ Food & Body stories I fxcked up over the years, too.🤷♀️ Like my IG bio says, “𝙁𝙤𝙧𝙢𝙚𝙧 𝘴𝘪𝘤𝘬 𝘰𝘷𝘦𝘳𝘸𝘵 𝘣𝘳𝘰𝘬𝘦 𝘣*𝘵𝘤𝘩” 😆
In some form I told myself I wasn’t worthy in all 3 of these areas, setting blocks instead of boundaries — there’s a difference. Example, with Relationships: if I was asked to do something & really liked a person, I’d lose myself & completely change my plans to suit them. Or shxt like settling for a booty call🫣
I know, I know…shxt happens, y’all. Dust yourself off.
Learn your lesson.
(Steps off soapbox 📦😂)
This was me not valuing my worth. A block. Now, instead of denying myself of my plans/needs I simply say, “Let me get my workout in (insert whatever task or commitment I had) & I will connect with you & confirm plans because I would like to spend time with you.” This is setting a boundary not a block. Example, Food & Body: instead of saying, “I’m not a morning person, I don’t have time to meal prep.” Set a system & a worth affirmation. “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.”
Now repeat & build from here. These are all pivotal changes we work on via coaching. They will get you to your goals, I promise.
✍🏼 📖 Journal exercise for the day: write down the identity you want to embody around money, relationships, food & body. Mine👇🏻 💰MONEY: I am safe, able, successful, abundant, & provided for.
🥰RELATIONSHIP: I am special, loved, seen, heard, safe, understood, & chosen. I allow mental real estate for the people in my life giving me the same respect.
🥩FOOD & BODY: I am healthy, safe, strong, & beautiful in every season. Inner calm, outer order😉
Xoxo Coach K
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
I lived over 3 decades of my life scared shxtless. Embarrassed of my messy, scarcity driven life.
Scared to rip off labels I told myself dictated my worth. Like being: an athlete, overweight & skinny, x-ray tech, nutrition & sales consultant, pharmaceutical sales rep, dudes, the list goes on & on.
We hold onto emotions when going thru traumatic experiences. The trauma I encountered as a child & younger adult held me back from incredible experiences & opportunities – stifled my potential.
I see that now & I want y’all to learn from my mistakes.
The trauma of running from debt & the fear of poverty. Embarrassed to ask for help or tell anyone I was living out of my office & eating at the hotel across the road for food.
The trauma of failed relationships which prevented me from dating, asking for what I wanted, & settling.
The trauma of kids making fun of me as a child. Being told I was too big to be a cheerleader, too fat to run track, & not pretty enough to stand out.
The trauma of being told I would “never make it without him” & I wasn’t “smart enough to support myself on my own.”
A scarcity mentality caused me to believe: making money was hard I always had to trade my time for money I couldn’t eat out or make memories with friends because I was afraid I would get fat or I wouldn’t have anything to eat & people would judge me because of my Crohn’s I was overworked & made no space in my schedule for fun, adventure, love, dating – all the things that make life worth living.
I’ve made a lot of mistakes in my life, so if you feel like you’ve are a failure, I’m here to tell you it’s OK.
You’re doing more than OK. The question is, are you able to flip the script, change your priorities & learn your lesson?
When we use what has happened to us & it creates a lightbulb moment for another person – that is you living your purpose. It’s one of the best feelings in the world.
Nothing is wrong with you & your story matters. So what are you telling yourself?
Character is judged when things are going wrong. It’s easy to be your best self when things are going right but the person who is able to flip the script & extract the sunshine from the rain is the one who wins.
Be an athlete of life. Tomorrow is never promised.
Oxox Coach K
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
Take time to count your blessings, we always have something to be grateful for.
I’m extremely grateful for all the wonderful opportunities & people coming into my life. It’s scary & I have no idea where I’m going or exactly what Im meant to do but I’m rollin with it. 🤘🏻
So here’s your permission to do the same if you need it.
I don’t know about y’all but I have been feeling hopeful, happy, excited, confused, & everything in between & some days I feel like I’m just trying not to lose my sh*t.
Uplevels & transformation are uncomfortable AF.🤷♀️
During these times this is what I remind myself, + affirmations⬇️
I’m here for it.
I’m ready.
I’m safe & supported.
I’m surrendered.
I’m whole.
I am Love.
I am wealthy, healthy, joyful, able, abundant & prosperous.
I am worthy simply because I exist.
I am me & nobody can be me.
I’m blaming the full moon 🌕😆
Know you’re not alone.
Sending all the love & hugs!
I wanna know at least one thing you’re grateful for below⬇️
I clearly remember the moment I told myself, “You are the main mf*ing character in your story. You are not a cameo in someone else’s movie, they are not more important than you. Get yours.”
That was a pivotal day & new chapter in my storybook.
“If you want to live on your own terms you have to be willing to crash & burn “ – Nikki Sixx
Even going thru therapy, there were instances I realized I was still people pleasing & love bombing in different shades, placing other people on a pedestal above myself.
They may have been in different forms & people, but they were still showing up as cycles & outcomes I didn’t fancy in my reality anymore.
Writing is a part of my therapy. I appreciate y’all allowing me to add value to your lives in anyway that you need.
If you’re stuck in that phase called “f*ck everything!”
It’s ok. Been there too.
To anyone who struggles with FOMO, regret, feeling disappointed in their place in life, maybe unattractive…somethin my therapist taught me… In order to shed old skin & open yourself up to to a better life, better health, & abundance, we must interrupt our anxious thoughts with:
“What if this works out for the better?”
“What if all my hard work pays off?”
“I am open to receive what I need & trust things happen for me exactly when they’re meant to.”
So I’m passing that on to you today – wherever you are, whatever you’re shedding, whatever you’re leaving, whomever you’re becoming.
Select your thoughts the same way you select your clothes every day.
If you want to control things in your life SO bad — control your mind, your inner narrative, & your response.
“Upon waking, let your first thought be ‘thank you.’ A belief is only a thought you continue to think; and when your beliefs match your desires, then your desires must become your reality.”~ Abraham Hicks
What amazing choices can you make right now?!
I strategically use feng shui (google it, do your own life admin ) in my home to create a space full of abundance, love & good juju. It’s OK if you don’t believe in this stuff, I’m simply sharing my life
In my bedroom this is the first thing I wake up & see.
It truly changes your life when you savor the little things. I fully live by the beliefs that the “little things” (that are truly the BIG things) matter most & LOVE is in the details
At home, the smallest choices…
opening a window
fresh flowers
savoring a cup of coffee
smelling the fresh air
gratitude & positive affirmations
pictures that make you smile
listening to the birds chirp
taking out the trash (The word #trashpanda is one of my absolute favorites btw)
cleaning your space
watching squirrels (favorite animal)
lighting a candle
having a dance party in your kitchen (which I did yesterday while cleaning )
…can be the spark of more flow, more ease, more joy.
Every day, all day long, we can choose what to focus on, what to consume in all ways, from food & drinks to social media & conversations.
Everything is shaping our energy, health, mood, creativity, & thus our LIFE.
Here’s to a day, every day, of choosing more love, joy & all things that feel amazing!
…AND sparkly AF because life is too short & beautiful to be anything but EXTRA!
