Things you may need to do if you have special diet needs that may come across as rude, but are not

katie kelly lilbitoffit

“You know it’s actually rude for you not to eat their food.” or “Oh come on, one won’t hurt you.” 👉🏻Things I used to hear when I was going through my own food battles. Holidays & social functions were the worst.

On the outside we may look fine but on the inside we’re suffering.

I spent decades with food triggers, sensitivities, gut issues, constipation, bloating, G.I. bleeding, unexplained weight gain & disordered eating on top of it all.

I spent way too many years of life with social anxiety, especially challenging when dating or trying to be social.

I’m also a highly sensitive person when it comes to environments, emotions & other peoples’ energies. I like to eat alone. 

Maybe you can relate too.

I don’t shame myself for all of these things that make me different anymore. 

These are things I do & had to learn to do throughout my journey to be my healthiest. They often times are perceived as being rude for those who don’t understand special digestive needs.

The hard truth is, it’s hard to learn to love yourself for being different. And it sucks being called or thought of as rude. So let’s raise awareness on this!

Tag, save, & share freely via IG! Show this post or use the tips to help others out there who don’t understand or are struggling too💟🌈☀️🥩🥰🙏

Happy Friday y’all!! 

Oxox

What my disordered eating journey gave me

Smiles and the sarcasm have always been my forte – loving my body & myself, not so much. 

Just takin a moment to be grateful. Feeling really comfortable in my skin lately❤️

Been takin a little extra time for me lately.

It’s taken 40 years to REALLY know who the f*ck I am. To love myself, be comfortable in my own skin, & unapologetic about everything that makes me, me.

I started my Instagram over 10 years ago. 

The transformation has been, honestly, I don’t even have the words for it. Speechless🤷‍♀️

2 quotes for ya by Stephen Covey:

“I am not a product of my circumstances. I am a product of my decisions.”

“Focus on the compass not the clock.”

Life lessons if I may share…

Learn from everything that comes your way. Respect your elders. Explore. Take risks. Eat your meat. Savor friends. Love your body & focus on health not a number. F*ck up. If you’re gonna worry about something worry about how you’re going to serve & help someone everyday. GIVE. No matter how nice you are there are people who will never hit the like button just because it’s you. Do it “for the gram” anyways. At least you’re fuggin doing it.

The most important transformation is on the inside. Show up for yourself.

So I’m showin up with what my mama & daddy gave me⁣⁣⁣

what being a farmers daughter gave me

with what my health & disordered eating journey gave me⁣⁣⁣

what delicious meats gave me⁣⁣⁣

what CrossFit & lifting gave me⁣⁣⁣

what time with friends, family & nature gave me⁣⁣⁣

what freeing myself from my own bullsh*t gave me⁣⁣⁣

what loving my seasons & mistakes gave me

and just what this life gave me. 

⁣⁣

Oxox

Coach K

Love lessons and things to learn about yourself to be successful in love

love lessons

Love is a classroom not a candy shop.
— Life lessons I’ve learned from the school of hard knocks
📸 : simply showin love for this lil meat sack in the mirror.

lilbitoffit
Self love is the best love.

Love is the most powerful force in the world. In my opinion, the only thing that matters. For nothing would exist in this world, including you, without love.

I used to think there was only one soulmate out there made specifically just for you. After 39 years I’ve learned you’ll meet many people & things throughout your life that will be your “soulmate.” Some for seasons & others maybe for life.

I define “soulmate” now as a mate that helps you find your soul. This includes yourself, memories, places, things, friends, family, lovers, & enemies.

A book that changed my life 15 years ago, The Secret by Rhonda Byrne. I discovered it in a desk drawer at work & no one knew how it got there. I was miserable at this time struggling in my marriage & with mental & physical health. It taught me the power of my thoughts, love, & perspective.

Lessons I’ve learned about love that may help spark thought & introspection for you today…

-When you seek pleasure & lust it always runs away from you but when you seek purpose, understanding & connection, pleasure comes towards you because it’s a byproduct of you putting in the work.

  • Learn about yourself & your person. Understand what you both love, how you’re both wired, love languages, etc.
  • love lessons

Things that helped me understand myself & other people…
FUN STUFF ABOUT ME
👇
▪️Manifesting Generator (Human Design) basically get sh*t done & move at the speed of thought. Busy bodies, worker bees, get more done before 9am than most do in a week.

▪️ENFJ (Myers Briggs) among the rarest of the 16 types, only 2-3% of the population. The ENFJ is warm, extroverted, engaging, charismatic, persuasive, & talkative.⁣ Oprah, Barack Obama, Maya Angelou.

▪️2w3 (Enneagram) The helper/achiever, desire to fulfill the needs of others & can sense emotions with clarity & precision. Helping & achieving brings us Joy.

▪️Love languages: 1.words of affirmation 2. physical touch 3. quality time⁣

⁣▪️Astrology: I’m a Rising Scorpio ♏️ , Cancer ♋️ Sun, Sagittarius ♐️ moon. Basically a contradictory Unicorn because I love deep thinking, caretaking, & solitude, but the Sag loves freedom, extroversion & adventure. I’m freedom & home❤😘

  • All of these things craft a completely unique & wonderful individual. You can always know someone deeper.

This is why there is so much infidelity because we are addicted to newness. So why don’t you learn something new about your other half? It’s just like walking down the same path every day, why don’t you try to notice a new flower, rock, or tree? Then you’ll discover the same old paths can always be new & exciting. Look for the extraordinary in the ordinary.

  • Be playful but don’t play mind games. If you’re interested, make the move & observe. If they don’t respond, move on. We build strength when we make the move because we build confidence. This is you being in charge of your destiny. Mind games destroy the authenticity of a relationship.
  • Making someone feel bad doesn’t make them good. You change because of love, clarity, & communication. We don’t change because of judgment, guilt, & expectation
  • Any recurring issues you need to solve for the long run.
  • Prepare your partner for your mood swings & schedule. Communicate what makes you feel safe. For example, ask, “Do you need support or a solution.?” “Does saving make you feel safe or your earning power?” Check in with your other half. Pick one day a week & have a date check in. Ask them, “What was the highlight of your week & how can I help you?
  • Focus on how you can complement, not compete or complete. When you compete you’re trying to be everything. When you compliment, you are just being you. Take a moment & recognize what your other half brings to the relationship.

Happy Super Bowl Sunday & Valentine’s Eve, squad!
Go out there & love someone today!

oxox Coach K

Why Life rarely turns out as planned and how some people just feel different

scrubs: Figs

2 things I thought about this morning: 1. Life doesn’t always turn out the way you planned, it’s usually frustrating af first, yet somehow always turns out better. 2. Some people just feel different & are your once in a lifetime kind of people.⁣

As a younger version, I thought I’d be happily married for years, have that white picket fence, 2  kids, a dog, & happily ever after by 21. Let’s all laugh together, now.⁣

In reality, I’ll be 40 in July, I’ve been married & divorced twice. I’m single, have a cat named Pete, & struggled more years & cried more tears than you can shake a stick at. ⁣

However, I’ve learned so much about myself, how to communicate with others, who I am & wanna continue to be. I learned how to nourish myself, climb my way out of $43,000 of debt, build a business & myself as a brand. I am proud of the successful life & woman molded out of the imperfection.⁣

Life doesn’t always resemble what you thought it might look like. Milestones move, perspectives change, the things we yearn for evolve. Some things break never to be fixed again & some things break to be rebuilt better than you ever could have imagined.⁣

Life doesn’t gift us with a peek around the corner to see how things will turn out. Life does, however, litter the journey with love, laughter, moments of joy that take your breath away, learning, & it always lands us right where we’re supposed to be in divine timing.⁣

You’ll meet people who can read your silence & make your thoughts feel heard. You’ll meet people for the first time that you feel like you’ve known forever & don’t need to hide from.⁣

These people are your most cherished safe place & your most exciting adventure. They feel like the sweet burn of a good bourbon that tastes like freedom & home.⁣

They may come in & flip your life on it’s head in the most unexpected, joyful, savory, luxurious ways possible.⁣

Let life flow like water.⁣
Roll with it like a boss. ⁣

oxox ⁣
Coach K⁣

saturdaymorningview #lifeisgood

Scrubs: @wearfigs XXS top, XXSP bottom (5’1, 105lbs)

Your simple answer to tracking and logging collagen as protein

collagen powder in a scoop

Q: If I use collagen does that count towards my protein? Should I track it?

A: It depends😂 

Scrubs from Jaanuu

I posted how I prepare my preworkout coffee in IG stories today, which includes collagen. They are saved in highlights under supplements. Check those out. 

I personally feel you don’t have to consume collagen supplements if you’re getting adequate animal protein. I do not count collagen towards my protein intake.

➡️Collagen has calories. So if you’re tracking macros with the intent of also tracking calories, you should account for it.

➡️However, collagen isn’t a “complete” protein as far as amino acid profile. That means you’re missing out on other essential amino acids you need for body functions like muscle growth & repair.

For my Carnivore people, pork rinds fall into this category as far as not being a complete protein. 

I would avoid using pork rinds as an optimal source of protein. In fact people often over consume pork rinds causing things like weight/fat gain, inflammation, water retention, digestive upset, constipation, & histamine reactions.

If you can moderate this popular “snacky” choice & still stay on track, it’s a great option for low carbers & carnivores but should not be used as an optimal source of protein, neither should collagen.

If you’re having trouble hitting your protein intake I suggest⬇️

👉🏼Increasing portions of meat &/or eggs per meal to ensure you’re getting enough complete protein. Ex: if you normally eat 4 oz, bump that up to 6 oz.

👉🏼 If you have a hard time consuming enough meat, this is where protein powders come in handy. Check ingredients, make sure you’re consuming a natural source with minimal artificial ingredients & one that doesn’t include triggers such as artificial preservatives, dairy (if you’re lactose intolerant), artificial sweeteners, gums, fillers, or extra fiber if you have problem with fiber.

I use ISO-perfect or Medipure DS from @Nuethix_Formulations with minimal digestive issues. 

Link to products in IG bio & Highlights

Pre workout: @strongcoffeecompany

Discount code: katiekelly

Protein Powder: @nuethix_formulations

Discount Code: lilbitoffit 

FYI – Scrubs: @jaanuubydrneela

Top XXS, Pants XXS Petite 

(I’m 5’1, 105lbs)

Things I had to do to lose body fat and achieve a healthier lean physique

The majority of your questions today revolved around: macros, daily routine, changes that made the biggest impact on fat loss & my transformation, & workouts. 

Y’all I simply consistently eat meat & lift things. I’ve shifted my focus however completely from fitness & aesthetic goals to my career & longevity the past couple years.⁣

Some things that haven’t changed are the facts I still have Crohn’s (although in remission & med free), & life still takes consistency & intention.

I know many of you are struggling right now…with all kinds of stuff like life, health & fitness, maybe relationships too.

One of the best question asked today was, “How do YOU stay committed & consistent?⁣

I replied, “Commitment is defined as a willingness to give your time & energy into something you believe in, a promise or firm decision to do something.⁣”⁣

What more worthy thing to believe in, commit to, & invest in than yourself & your health?

The process…⁣

1. Truly look at yourself & current state. What are your goals/desires? What do you need to improve to move the needle forward?⁣

If you’re clearly not where you want to be, you need to own that. It is not anyone else’s fault but yours. You control your reality.

Picture your future self & condition. What thoughts & reality do you want to grow? How would you feel? Really visualize this as luscious & vibrant as possible. This is massively impactful, because it’s going to create possibility & self belief.⁣

A practice that helps me visualize & shift my energy to a positive place: I pull up Pinterest & consume positive quotes, images, videos, anything that shifts my state to a happy empowered place.

Swipe save & share! Hope these help!

Link for product info, discount codes & resources here

I’m rooting for you! 

Oxox

Coach K

I asked an elderly patient what the most important thing she learned in life and this is what she said

Srcubs: Figs

I asked an elderly patient years ago, “What is the most important thing you’ve learned in 85 years?”⁣

And she said somethin to me I’ll never forget that I also heard on a podcast the other day that brought back this memory, “One of the most important things I’ve learned is health is the crown on the well person’s head that only the sick person can see & wealth comes in many other more important forms than money.”⁣

Ooooof. Who else felt that? 👋⁣

She went on to say, “I wished I had changed my perspective sooner. Mostly around the perception of being ‘wealthy’ & the perception that in order to be beautiful I had to be skinny. I realize I was always chasing a goal like being rich & losing as much weight as possible instead of embracing the experiences of the journey & being grateful for what I already had.”⁣

I don’t know about y’all but I love spending time with the elderly. They’re full of magical wisdom.⁣

3 things I’ve learned in my 39 yrs on this earth I’ll share with you in hopes of you learning this sooner than I did:⁣

➡️Joy, purpose, fulfillment (JPF) vs fame, fortune, applause (FFA). Which would you choose? I choose JPF because if you choose JPF the FFA will follow.⁣

➡️Forms of wealth: self mastery, self awareness, family, health, your craft, personal development, money, time, freedom, charity, adventure, your circle of genius & environment⁣

➡️Don’t lower your standards or standard of living to meet your income, raise your income & standards of living to meet your standards.⁣

➡️If you’re gonna chase something, chase service. Because “To live in the hearts we leave behind, is not to die.” – Thomas Campbell.⁣

We’re all gonna die what are you gonna leave behind? Abs, money in the bank, or the memories of a life well lived?⁣

Oxox⁣
Coach K⁣
Scrubs: @wearfigs
I’m an XXS top, XXS petite bottom for reference (5’1, 105lbs)

Things adulthood taught me that never age 

Things adulthood taught me that never age…

#transformationtuesday 

👉🏻Choose your friends, food, & alcohol wisely. Ps. Taking 3 shots instead of 5 is still not taking better care of your body🥃 ⁣

👉🏻Credit cards are dangerous

👉🏻You can bless & block anyone or anything from your life if it disturbs your peace & energy. You don’t owe anyone anything

👉🏻Rescuing a cat 🐈‍⬛ & a bottle of @crownroyal are totally acceptable valentine gifts to yourself

👉🏻There is no such thing as too many plants (or coffee)🪴☕️ ⁣

👉🏻 I don’t remember life before @instacart & @amazon prime or #meatbars ⁣🤷‍♀️

👉🏻 Life actually starts when you get an airfryer. Get 1 sooner♨️❤️⁣

👉🏻The answer is always walk & meat 🥩🦶

👉🏻Stop ignorin all the red flags they be showin, they’re not check engine lights 😆 & when you think a mf won’t do you like that, they absolutely will do you like that 👀 ⁣

👉🏻You cannot send 2 questions to a man in the same message or next message before getting a reply to the 1st one. You’ll only get a reply to 1. Slow down😜⁣

⁣👉🏻You spend the majority of your day rubbin a piece of glass 📱🤳🏻 Love life fiercely that’s all that matters. Not just the highlight reels.⁣

⁣👉🏻Grocery Stores should put carts in the middle where my pride realizes I have too much sh*t to carry⁣⁣

⁣👉🏻Rugs are expensive save your money, spend it buying your own flowers💐 ⁣

👉🏻When I was young I wanted 2 kids, a picket fence, & married by 21…lets all laugh together. 😂 Live your own timeline.⁣

⁣👉🏻 Live simple. Things weigh you down. ⁣(Except meat. Buy the meat 🍖🙃)⁣

👉🏻Part of me wants to be a powerful independent woman who makes a 💩 ton of money & the other part wants to be a trophy wife with new boobs sitting at the pool & the most difficult decision of my day being what cocktail I wanna drink. Your wants & needs will change. Let them. Always aim to evolve higher. You can do it all!

👉🏻Beware of cocktails that taste like juice, ice cream, or a slushy…before ya know it you can’t walk & have to pick up your dignity down the street the next day. Treat your body like a trash can & you become the trash can.⁣

⁣👉🏻It’s ok to go thru this phase called “fxck everything.” Do your squats & know your worth. Take it one “WTF” at a time. ⁣

Oxox 

Coach K

How to live life like Dolly Parton

Big @dollyparton energy today y’all✨ 

I enjoyed these quotes this mornin & I hope they set the stage for your week (& the rest of your life).

I watched a Netflix documentary about Dolly – she’s a magical human y’all.

I’m in love with her bling, flare, essence of unapologetically being herself, her femininity & her get shit done attitude! #girlcrush #rolemodel 

Minus the boobs, I dunno how she functions in those things. Props ✊ Proud card toting member of the #ittybittytittyCommittee here 👋 🎟 

It made me want to continue to live life BIG.

To attract my dreams. 

I no longer say “chase” because a high value human doesn’t chase anything, you become what you want & you ATTRACT what is meant for you. – write that down 😉✍🏼 

And these…

Living a BIG life requires:

not being afraid to shine

being YOU

giving less fux

not playing small

& not chronically trying to shrink yourself in every facet of that statement

Put your crown on 👑

Get your beauty sleep🥰

Pose in your underwear, whatever tf you wanna do. 

I’m sure I’ll get hate messages for it & you know what?! Thank you. 

Because if they ain’t talkin about you you ain’t doin something right. – words of wisdom from my momma

I crushed almost 9 hrs last night, no ragrets. Pampered myself instead of going out, & I realized as I’ve gotten older it feels so much better to wake up refreshed🤘🏻

Gonna get in a good workout

Gonna spend the day with friends & family gloriously watching sports & enjoying life!

Rooting for my Purdue Boilers!

I dunno who to choose in the playoffs, great teams! Going with the Bengals & 49ers, how bout you?

Enough rambling, swipe away, words of wisdom from the Queen!

I hope you have the most magical, refreshing Sunday ever!

Oxox Coach K

#boilerup 

On Faith

“If I can hold God’s attention, I can hold the world’s.”

On Believing In Yourself

“The magic is inside you, there ain’t no crystal ball.”

On Work

In her book Dream More, Parton wrote, “I never have considered myself a perfectionist, but I do think of myself as a ‘professionalist’…I always strive simply to be my very best.”

On Ambition

“Tumble outta bed and I stumble to the kitchen. Pour myself a cup of ambition.”

On Life

In July 2019, Parton tweeted: “If you see someone without a smile today, give ’em yours.”

On Diamonds

“I look totally artificial, but I am totally real, as a writer, as a professional, as a human being. A rhinestone shines just as good as a diamond.”

On Love

I’ve had to go against all kinds of people through the years just to be myself. I think everybody should be allowed to be who they are, and to love who they love.”

On Life

“Everybody has their own journey, they have their own way of doing things. And who am I to judge?”

On Marriage

“He’s always loved who I was, and I loved who he was, and we never tried to change each other,” Parton said about her

husband Carl Thomas Dean, in the June 2016 issue of O, The Oprah Magazine.

On Real Beauty

“You don’t have to look like everybody else. You don’t have to be a raving beauty to be special and to be beautiful.”

On Life

“I make a point to appreciate all the little things in my life. I go out and smell the air after a good, hard rain. These small actions help remind me that there are so many great, glorious pieces of good in the world.”

On Work

“I always count my blessings more than I count my money. I don’t work for money, never did.”

On Life

“Everybody’s life is a soap opera. Everybody’s life is a country western song, depends on who’s writing it.”

On Diets

In her book Dolly: My Life and Other Unfinished Business, Parton joked, “I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.”

On Life

“Find out who you are and do it on purpose.”

On Stardom

“I’m just a working girl. I never think of myself as a star because, as somebody once said, ‘A star is nothing but a big ball of gas’–and I don’t want to be that.”

On Work

“I’m not going to limit myself just because people won’t accept the fact that I can do something else.”

When your problems seem too big I want you to remember this, PLUS, things I learned in college

You know those days where your problems seem GINORMOUS? Or you just feel frustrated & agitated af & don’t know why? 

Love my career! Although I didn’t go to Purdue specifically for radiology, I still got a BS degree in Science. Still consider West Lafayette my home away from home & a piece of my heart will always be there.

— I feel you. I feel I’m dippin my toes again into a big pool of transition. Ugh, times like these are heavy & almost suffocating. I’m blaming it on #mercuryretrograde 

I came across an astronomy account called @astronomybasics Y’all, my inner Purdue science nerd geeks out on this stuff. I love it! This post shared facts about 2 black holes, called “binary black holes” because they orbit each other. They’re BIG & beautiful & 1.3 billion light years away. 

How freaking amazing is this????!!!!!!

Makes you & your human “problems” seem small & silly, right?! 

I remember in college worrying about the stupidest sh*t…like lookin fat in my outfit for Thursday nights at the Neon Cactus or the big fraternity party that week. I don’t know if anyone else experienced looking at a picture after your freshman year & cringing because you realize you gained the freshman 15 (or 20 in my case). 

Forever Grateful, Forever True!

I remember my brother telling me how much “bigger” I was. OMG I wanted to hide in shame & thought life was over.

Since we’re on the subject of #collegelife looking back on my 4 years at Purdue, I realize how many countless hours I spent in the classroom & studying for tests. (Ok, maybe I didn’t spend AS much time on those things as keg stands, flippy cup, & Greek events, but alas, it added up & I still made Dean’s list.)

When I think about all that time I spent working toward my degree, I wonder, what did it really leave me with? A piece of paper that will continue to gather dust?

I thought harder…my dudes, I learned so much more via college experiences than academics. I’ll share a few with you & hopefully they spark introspection & give a sense of peace wherever you are right now…

Swipe & share with your friends on Instagram!

Ps #boilerup 🖤💛🤍

  • No one gives a sh*t about your GPA, people care more about how you make them feel, your integrity & effort.
  • Learn self discipline, ain’t nobody here to hold your hand. Work smarter not harder.
  • Just when you think a mf won’t do you like that, they def will do you like that. It be that way sometimes. Watch your words, be picky about the company you keep.
  • Care for something other than yourself, but not more than you care for yourself.
  • Big friend circles don’t mean you’re cooler or loved more. Your circles will become smaller as you get older & that’s ok. Make sure you surround yourself with people smarter & more successful than you.
  • Real independence is found in being comfortable alone, on your own without needing someone with you to stabilize you. Realize being independent doesn’t mean you’re not smart enough to delegate & ask for help.
  • It’s easy to think that there should be more people like you in the world, but once you open your mind to groups of unfamiliar people, you become able to see that our differences are what make humanity so beautiful.
  • As I matured in college & life, I began to see my parents as people, instead of just “my parents.” I began to appreciate them for who they are, their experiences, sacrifices, & realize they’re constantly evolving & learning just like me.
  • It is impossible to hold on to everything in your life; sometimes, you have to burn bridges & move on, others you learn to lovingly release & let go. As Dylan McKay once said, “May the bridges I burn light my way.”
  • Say NO. I used to be the girl who couldn’t say, no — until I had to. Life places demands on you that can be detrimental. You do not have time for everything & you will never please everyone. Saying “no” isn’t about being weak, missing out or offending others, it’s about being smart & understanding what’s meant for you.
  • Dream BIG. College showed me a little piece of the world, & that little piece was enough to teach me to dream of bigger & better possibilities.
  • Create your own possibilities & live life to the fullest because our time here is tiny & short & so are we in this Universe.

oxox Coach K

#lifeinmy20s #lifequotes #purdue #lafayetteblogger #purdueblogger #womeninhealthcare #purduealum #lifeatpurdue #lifelessonslearnedthehardway #lifelessons #lifeadvice #spreadpositivity #dating #carnivorediet #carnivorewomen #catmom #plantmom #lilbitoffit #girlswholift #indyblogger #singlelife #midwestblogger #indianablogger #datinginyour30s #datinginyour40s #relationshipgoals #purduedg #boilerup