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!
A friend asked how they could pray for me this morning…. I’m not asked that often…
…to be (grossly) honest & raw with myself (yuck. I don’t like triggered feelings either, I’m just like you)I feel it’s an uncomfortable, icky/weird trigger for me?! 🤔🧐 — Not in an ashamed shade, or ego shade, but in a realization that as well & fucking awesome as I have done healing myself & loving myself completely, I feel I have done it to the point I still have resistance to letting people love & take care of me because I know I can now take care of myself in my whole entirety. 👀
Just because you’ve healed doesn’t mean you’re perfect.
There’s SO much depth to the phrase, “progress not perfection.”
It’s not just a picture of your “stereotypical influencer” posing in front of a mirror. (Because when you hear that phrase, I feel most of us, especially in the nutrition & fitness space, that’s what we picture.)
I still have blocks around trusting people, both men & women. Although I alwayssee the good in all things, I’ve placed a protective layer of sparkly, delicate, beautiful LACEY shield of guardedness around myself.
Vulnerable personal goals I am working on is to allow more LOVE❤️ in (In whatever aligned color/form I need. I trust God & the Universe knows what’s best for me)
To all my other peoples out here that are curious/betterment seeking/wisdom seeking/& a human/spirit that still struggles…take what you need, leave the rest🫶
Thank you to my friend that touched my heart & sparked the inspiration behind this message for me & y’all out there. In that moment I realized, “Katie, you give to so many people, do you let your guard down to allow other people to love & take care of you?
Gut check moment✔️
My response to my friend (& you can use this too)…
“Pray I have the strength & the love in my heart to be open to make people’s lives better, to take care of myself (and others) as appropriate. To follow my highest alignment, love, & compassion consciously & confidently to live my true story.”
Oftentimes it takes a gut check moment to turn up the thermostat in yourself to rise like a phoenix 🦅 🔥❤️🔥 to transform your identity in the most ferociously, fierce, nourishing, delicious way possible 😉
We turn up the thermostat to transformation via Faith. Intention. & Association.
FAITH: in whatever you believe & in yourself.
INTENTION: with your thoughts, behaviors, decisions, & habits.
ASSOCIATION: in your environment, everything you consume, the people, places, things & habits you surround yourself with.
Oxox
Thoughts of the morning.
🤚 Drop the Katie’s channeled “meat head/hippie/woo woo” mic 🎙️🪽 message.
Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
These are my favorite sparkly PJ pants. They came from @target Little girls size 14. They are not “flattering” at all & I could give a shit less. A former version of me would not wear these because I didn’t look “skinny” in them.
I prefer this me, this 41 year old, weird as shit version of me probably more than any other version of me. (And I’ve been a lot of versions of me! 👀)
I’ve been a competitive CrossFit athlete, runner, cardio queen, jacked, fat, skinny fat, partnered, single, married, divorced twice, with men, with women, confused af, broke af, happy af, lost af, fuggn you name it.
If you scroll my feed & peep highlights I’ve been all shapes & sizes & everything in between. (𝙼𝚢𝚑𝚎𝚊𝚕𝚒𝚗𝚐/𝚕𝚒𝚏𝚎/𝚠𝚎𝚒𝚐𝚑𝚝 𝚕𝚘𝚜𝚜 𝚜𝚝𝚘𝚛𝚢 𝚒𝚜 𝚒𝚗 𝚝𝚑𝚎 𝚕𝚒𝚗𝚔 𝚒𝚗 𝚖𝚢 𝙸𝙶 𝚋𝚒𝚘) link below 👇
I now embrace an intuitive, vibrationally lead life. And I wish this for all of you too. I wish you healing, happiness, & love. #vibrationalliving #vibrationaleating
Enjoy my thoughts from this morning. I hope they lead you where you’re meant to be.
Take what you need, leave the rest.
Love yourself.
Be kind
Don’t be a dick.
【 🤷♀️Ｌｉｆｅ ｉｓ ｒｅａｌｌｙ ｔｈａｔ ｓｉｍｐｌｅ．】
Book suggestion👉Please read 𝐓𝐡𝐞 𝐅𝐨𝐮𝐫 𝐀𝐠𝐫𝐞𝐞𝐦𝐞𝐧𝐭𝐬…changed my life. short read. I live by these 4 agreements & my own personal creed which I share in IG stories.
Vibrational Living.
What is it, how it helped me attract love & money, heal my gut, lose fat/weight, & continuously/effortlessly create & live my dream life.
Let’s get real here (y’all know if you’ve followed me for a while that’s how we roll)…👉I used to be a sick, overweight, unhappy, lonely, broke bitch. 🤷♀️It is what it is.
We don’t filter around here because real life isn’t filtered. It’s dirty, it’s beautiful, it’s pain, it’s pleasure & every shade of 50 shades of fucked up AND amazingness & everything in between. ☀️☔️ 🌈 🎨🌱🌹🥀
Life:
It’s death. It’s rebirth. Its peaks. Its valleys. It’s sunshine. It’s rain. The only thing that is guaranteed is that things are going to change.
I’ve lost 55lbs of weight, self-loathing, scarcity energy, + a bunch of fucks I did not need to give as a younger version of myself. I fully believe releasing that anxiety & emotional weight was actually what helped me open my chakras & release the physical weight.
I like to stay away from labels & allow myself + others to have the freedom to eat & live & love as they choose. I called this vibrational living. I eat this way & workout this way. I love this way. I invest my money this way. I dress this way👉 I do everything this way.
This is what my MO means when I say “I don’t do rules I do what feels right.”
Straight up, Here’s what’s making you fat, sick, sad, anxiety stricken, broke, unfulfilled, & lonely:(I did all these things too. But I chose to make a decision & stick to my commitments to change & co-create a better me & the life of MY dreams)
Thoughts about feeling MIS🚫aligned in Vibration📴Anxiety is NOT your problem. Anxiety & triggers are just trying to get your ATTENTION.
WHY you feel anxiety, depression, unfulfillment, self loathing, sadness, loneliness, &/or WHY you binge eat, over spend, people please, over work, sleep around, drink, smoke, self sabotage, etc…
…you don’t feel safe, seen, heard, understood, accepted in your life/body/relationship/job/whatevs you wanna out here. You lack purpose & are confused af. You’ve lost yourself. You don’t trust yourself &/or other people.
Self sabotage is addictive. It can be like a dopamine hit. Anxieties & triggers are your smoke detector in your kitchen.
Identify self sabotaging behaviors. Your body would be FAILING you if you didn’t recognize you were lonely, sick, unhappy & all the other feels too.
Start the change by by SHOWING up. Shift & become your own safe house. Then you can be one for others. 🏡 💕
🤘Go first & just be weird.
You need communication AND connection. You can have one without the other which leads to imbalance. Stop the ‘shame spiral’.
Steps to building a non-anxious, vibrationally aligned life:
#1 – Choose YOUR TRUTH & reality.
#2 – Choose true connection with yourself & others.
#3 – Choose freedom & joy in every sense of the words!
#4 – Choose mindfulness, nourishment, kindness, inner peace, belief, self love, optimism, goodness in all.
A question that changes it all: What do I need right now? Now pause. Breathe. And answer from your heart & your gut.
Love you. Mean it. 🫶
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
Today’s Message & Ponderings: Breaking cycles, color therapy, attracting health/abundance/love by the way you dress (present yourself), current obsessions, what I’m most proud of & life realizations
🗣️On breaking a cycles👉channeled message…
Themes for October: clearing out the cobwebs & RE LAUNCH!
A “LFG”. A wake up to what has been dormant inside of you. A reboot, a transformation, an innovation. A time to go for what is right in front of you. It’s not out of reach anymore, It’s here. This eclipse portal is going to provide you with so much insight, wisdom & understanding (even if you feel like you don’t have the whole direction. Join the club. I feel you.)
What areas have you not been developing or harnessing at full potential?
What weakness do you need to work on?
Take fitness for example. Are you not working out intentionally at the gym? Are you there but not fully committed & doing what you need to be doing with your workouts?
Are you wanting to make changes in your diet, but not fully committed to that? Are you “shoulding” all over yourself?
Don’t be angry if you’re not getting the results you want because you’re not putting in the work or resting when you should be resting.
Are you struggling in your relationships but not taking the time to efficiently communicate with your partner or friends or family?
It’s ok. It takes time to develop & bloom. The valleys allow you to feel where you don’t wanna be to give you the energy to ascend up the mountain to a better destination, your “peak.” 🏔️🌋🌄
There are no finish lines only the journey & the experiences along the way.
The eclipses in October will give you the energy to uncover what needs to change.
Love yourself along the way. Self observation/critiquing doesn’t have to be mean or hard or harsh. It just is.
In the current world today we’re so disconnected from our bodies & our minds. We let distractions of the outer world muddy the waters.
Spend time in nature, spend time alone, spend time in quiet, disconnect from social media. Unfollow accounts. Read a book. Connect with strangers, actually talk to people & get your nose out of your phone.
Something my mom told me a long time ago, stop, living your life through your phone. And that changed everything for me.
You’re back, but you’re different.
You’re always a different version of yourself. So it’s OK if you repeat cycles, just observe the energy around the cycles & why they’re happening.
Maybe you’re meant to go through those cycles again as a different version of yourself. It’s time to step out of your chrysalis.
This is the time around the holidays that people start putting themselves & health (as well as finances) second.
They start feeding the fiend instead of the friend, especially when it comes to overindulgence with the food & spending.
Thinking of food with this perspective helped me heal my bulimia & binge eating, addiction to exercise, & orthorexia.
You want to feed the friend not feed the fiend. Your body is a machine. It loves you. It keeps you alive. Food is your friend that loves you & keeps you alive. Keep the nourishing things close to you & get rid of the rest.
Feeding the friend = self loving exercise, nourishing food, portion control & mindful eating, fueling your body & eating for FUEL, positive self talk & inner chatter, surrounding yourself with a positive growth invoking environment, sleep, self care, nature, deeper community connections, personal development, avoiding trigger foods/people/places/habits, saying NO when you don’t want/need something without feeling you have to explain, resting.
Color therapy is a huge tool in my life to increase my frequency, give me energy, more happiness, attract more abundance, more love, better health, and enable myself to be the person that I want to be. I don’t consider myself materialistic, but an aficionado of creative expression. My wardrobe is a HUGE part of who I am, how I feel, & express myself. I dress accordingly. It is true what they say, how you present yourself not only dictates the way you present yourself, how you feel about yourself, AND the way that others treat you as well.
Personal ponderings
Fuchsia, Gold, & magenta are my favorite colors the majority of the time. (Fyi: Fuchsia is usually a more pinkish-purplish color, whereas magenta is more reddish. Nerd alert 🤓🚨🙋♀️)
I find I am typically drawn to bold, bright colors & neutrals.
I don’t typically like dark colors or black. I used to wear a lot of black when I was younger. I’m aware now this was because I wanted to hide, I didn’t feel good about myself, & I thought I looked skinnier in black, which came from a scarcity self loathing mindset.
I find I get the most compliments when I dress in: Sparkles, Blue, Red, & Pinks
Our aura colors change based upon how we feel. I’ve always been in tune to this about myself. Even with other people, I can feel their vibrations & energy. I wear m headphones a lot when I go to the store & when I’m at the gym because I’m so sensitive & it helps me simply focus on myself more.
It’s “weird” but I can sense what’s going on in someone’s life, their emotional state, even see & hear their thoughts sometimes. I thought I was making the shit up when I was younger but now I realize this is one of my biggest gifts (and also a bit of a curse.)
I have to wear my headphones OFTEN & make sure I stay consciously present in my own body & mind & spend a LOT of time alone (which people interpret as me being antisocial, stuck up, etc. which isn’t the case at all.) I do it so that I can love others & serve others at my fullest. I have to serve myself first because of this.
I have to ground often (time in nature & solitude) I have practices in place to energetically & physically cleanse what is not mine everyday. (Infrared sauna therapy, red light therapy, colonic enemas, nature, workouts, meditations)
🧿🧠Personal observations at this snap shot in storybook time
Proud of myself for being unattached to things, people & places. (For you👉Research stoicism. That’s your homework if you’re not familiar 😉) Unattachment has taken a long time to develop & embrace. I finally released fear + labels & truly embodied & embraced my authentic story + everything that makes me (not what I think I need to be for other people).
Truly enjoy conversation & deeper connections with people. Anyone from coworkers to strangers, to patients, to my family & friends. Quality over quantity. These give me energy with the right people.
Such Gratitude for the special friends in my life. They mean much to me. The ones that don’t make me feel guilty for not keeping in constant contact, but always making me feel loved & supported no matter how much or little we talk or physically see each other.
Super proud of myself for loving my body & health, food & workouts & everything that I am enough to not feel the need to chase body goals or change myself anymore. No more self judgment from a criticism standpoint, but an appreciation & observation standpoint.
Super proud of myself for being able to stay present and savor the things I truly enjoy and consider decadent. Especially with carbs, spending, & alcohol. They no longer control me. I no longer use them as numbing mechanisms but something I use for enjoyment. I no longer drink to get drunk, but to savor what I desire in the moment in self loving moderation. Same with safe carbs & spending (I now say investing &/or gifting the Universe).
I no longer feel guilty for spending money like I used to. I tell myself now when I spend I’m gifting the Universe & the people I invest in.
If I know I made an ego or impulse buy, I return it & say thank you for however it served me. Amazon is my best friend, easy returns! If I buy something, I also make myself release/give away something. I don’t like clutter, I like a clear, organized fresh space.
I purge my space weekly. Anything that feels heavy or hordes old energy I now am unattached to & get rid of.
As far as career & fulfillment, I realized it doesn’t matter what job I’m doing or task I’m doing, I simply like doing things, learning, being productive, connecting with people, taking care of people & as long as I’m satisfied in what I’m doing, everything will be amazing. I love being physical & mobile & moving energy.
I don’t have to have a particular job to be worthy or successful or important, I just have to do what lights me up, be kind, & mostly importantly, leave myself & other peoples’ lives better than before they met me.
I realize no matter what I do & put out into this world. My purpose is to make people feel something.🥰
I realize I have the absolute perfect professions for me as a radiologist technologist (which I used to doubt in the past). I literally see people’s’ inner beauty & this matches up perfectly with my medium gifts + being a nutritionist. I finally feel I am on my divine path without the need to question everything.
Current Obsessions:
Fanny packs
Soft, Comfy, loose clothes, Joggers
Gold jewelry
Cute/girly/sparkly hair ties, bows
Chill vibes, positive affirmation music
Music: Warren Zeiders, Zack Bryan, Bailey, Zimmerman, Morgan Wallen, Post Malone
90s music, 90s/2000s shows
Travel healthcare (love working with Aureus Medical & adore my recruiter Lesa Modde. I’m currently finishing up my assignment in Quincy, Illinois at Blessing Hospital & embarking on a new 20 week assignment in Omaha Nebraska with Williams Family Medicine on November 6th. I have been with Aureus since 2015)
Being at home in Indiana with my family on the farm
Ribs, higher fat, lower volume carnivore diet
Omad & fasting for better energy management, and digestion
My mom’s home Cookin
Aura of a Women perfume (random find at TJ Maxx. I was actually blessed with another bottle yesterday in Quincy. I happened to look up and saw a bottle on the shelf. You can’t find it anywhere! Thank you Universe!)
OK I need to stop mind vomiting now. 🤭🤣🫣
Thank you to all who read the randomness of the daily K🫶
I hope these messages, ponderings, & pages of my storybook help you discover the depths of yourself & bloom into the most brightest, boldest, beautiful YOU! 💐
Oxoxo Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
💃🏼👠Dream girl. She’s all that. I wanted to be her. You know the scene👉Walking down the stairs. 🎶💋Kiss me playing. Freddie Prince Jr. staring in awe as Lainey walked down the stairs🥹
I LOVE the human body & admiring women embracing themselves with confidence
🎙️Shared a podcast in IG stories today around the subject of becoming the #dreamgirl by @iamsahararose 👉
Think about it, are you triggered when you see someone in a bikini/sharing appreciation for their bodies?
My idea of being a dream girl, now, at 41, is embodying a healthy, happy, vibrant, loving, RAWTHENTIC (yes, I made that word up 🙂 warrior & a walking piece of art! I define ME.
I can be beautiful with no make up on or extensions AND embracing my creative expression with external art like extensions, filler, & make up.
The way you FEEL about yourself affects the way you show up AND how you’re treated. It really has nothing to do what you look like but everything to do about the energetics around how you feel internally & project outwardly ✨ju
You can be the #ITgirl or guy no matter what you look like.
I have met some aesthetically BEAUTIFUL/attractive people, yet they were the ugliest mofo’s I’ve ever met because their personalities, energy, & heart were dark & cruel & ego consumed & troubled.
Take the photo, have the #photoshoot 👉It crystallizes the loving moment of you🫶
F*ck it, be extra. I wear whatever outfits I want, no matter how EXTRA🦄🪩 because it makes me feel like a goddess warrior!
I want this feeling & confidence for you from the bottom of my heart♥️
…👉Goes & puts on blingiest, most EXTRA 💍 💎 outfit ever. 👑🙃🥰
Share if this resonates with you my lovely #uglyduckling
Time to to #glowup
Oxox Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer/speaker, nutritionist — doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I used to get wasted every Friday & Saturday (sometimes Sunday too). I used to wish my life away & only live for weekends & vacations.
Triggered much? 👀🤔😮💭🧐
I reflected upon this memory yesterday as I admired myself in the mirror at the gym. I looked myself in the eyes, smiled, & gave gratitude to life being much different now.
I joined a new gym @blessingwellnesscenter here on my current #travelxray assignment in #quincyillinois with @aureusmedical 💀☢️⚡️🦴🩻😷🏥🚑
Gym & I had a date night 😉 😘 🦾🦿🏋🏼♀️
I thought about how many beautiful moments of breath I could’ve used differently.
Point of this diary reflection👉 𝗨𝘀𝗲 𝘁𝗵𝗲 𝗪𝗲𝗲𝗸𝗲𝗻𝗱 𝘁𝗼 𝗕𝘂𝗶𝗹𝗱 𝘁𝗵𝗲 𝗟𝗶𝗳𝗲 𝘆𝗼𝘂 𝗪𝗮𝗻𝘁, 𝗜𝗻𝘀𝘁𝗲𝗮𝗱 𝗼𝗳 𝗧𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝗘𝘀𝗰𝗮𝗽𝗲𝘁𝗵𝗲 𝗟𝗶𝗳𝗲 𝗬𝗼𝘂 𝗛𝗮𝘃𝗲.
You know how they say they invest wisely?Invest your weekends!
A perspective is like a seed. If you get it right, sow it right, take care of it; it will yield you fruits.
One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power.
Most half a$$ their way through life, never deciding to master or enjoy anything in particular, especially those things that light your soul on fire!
🩵Learn something new!
🩵Adventure & collect experiences!
🩵Better your brain 🧠 & your body🫀🦾!
🩵Connect with yourself, nature, & other people!
Weekdays + Weekends = 7, not 5!
The shift to “investing” will happen once you start saying NO to a lot of usual stuff:
❌Say NO to those vapid people & energy suckers.
❌Say NO to unhealthy food & binge drinking.
❌Say NO to the “It’s Ok, it’s the weekend” attitude.
❌Say NO to late-night parties & networking with a crowd that doesn’t care &/or uplevel your being!
❌Say NO to all the things that don’t shift your perspective towards a better self!
Weekends are not an end. They are a beginning. But only when you change your perspective 🧠📈🌱🌻❤️🔥
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer/speaker, nutritionist — doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I turned 41 this year. 𝘚𝘰𝘶𝘭 𝘧𝘰𝘰𝘥 𝘚𝘶𝘯𝘥𝘢𝘺 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴 & 𝘱𝘩𝘰𝘵𝘰 𝘥𝘶𝘮𝘱.
I don’t remember what I thought life would be like when I turned 21 & thought about turning 40. But right now I can say I feel better now then I did back then.
Days off, simply being present, enjoying nature, wearing clothes I love, doing my nails, doing anything that lights my soul on fire is me creating my heaven & I’m proud of myself.
Along this journey I’ve figured a few things out 🙂 & I want to share with you my biggest takeaway for the last 41 years…
Ready????
It’s easier being EXTRAordinary & exceptional than it is being mediocre & average.
🤷♀️Here’s the hard truths & proof…
Most people are unhealthy & overweight. I choose not to be.
Most people are in debt & broke. I choose not to be.
Most people are complacent & lazy & have zero success routine. I am not.
Most people gossip & complain. I do not.
Most people stop learning. I have not.
Most people accept 0 responsibility. I take full accountability for myself, past, present, & future.
Most people are not a good example for their kids or society in general. I try to be the human I’d want my kids (if I could have any) to look up to.
Most people cower from hard conversations & tough situations. I embrace them & choose brutal honesty.
I am not saying I am perfect but a human that simply learns & strives to be better.
If you do the exact opposite of what “most people” do, you will live a pretty exceptional life.
I should warn you tho…
Doing what most people don’t do is not easy. But it’s also what makes it exceptional.
I hope me sharing life & getting older has inspired you 🙂
Go be EXTRAordinary & exceptional!
Oxox Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer/speaker, nutritionist — doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I have confessions…(Yeah I’m channeling my inner Usher to share all the things 😆)
Witches, vampires, superheroes, paranormal, & immortality excited me! Dudes, I read all the Goosebumps & vampire books I could get my hands on as a shy, nerdy, overweight, insecure little girl.
Even as an adult, Twilight & The Vampire Diaries consumed me. I wanted to be Bella & Elena.
When I was 8, I asked a librarian: “I wish we all had a choice to live as a superhero or immortal.”
I’ll never forget what she said as she pushed back her dirty glasses. She said, “You know, you can. Your thoughts have power to become things. Start taking & embracing the hard pills right now so you can savor the good pills.”
I thought, “WTF are hard pills & good pills?” (Ok, maybe I didn’t think WTF as an 8 year old but that’s exactly what my adult mind would’ve been saying🤔😄)
Reading & learning about The Dalai Lama later in life, I realized our lives provide us with a shared portion of those hard & good pills that librarian was referring to.
Hard pills: Death, life stress, debt, health problems, obesity, relationship problems, depression, bad habits, addictions, heartbreak, etc.
Good pills: Love, assets, family, friends, a home, income, good habits, health, success, knowledge, etc.
I realized when I was younger, I feared & avoided the “hard” pills instead of embracing them as experiences to learn from.
Experiences to grow from in order to become the best version of myself. They didn’t make me a failure or less worthy, but actually MORE credible & valuable because I could confidently say I had been through some shit, accepted sometimes it be that way, & STILL come out on top.
For that, here are 21 hard pills I wished I’d known before 41 + lessons learned from Dalai Lama that will help you become stronger!
21 Hard Pills I Wished I’d Known Before 41
That if you risk all for love & it doesn’t work out, it’s not a failure because all love stories are worth experiencing. No growth of the heart is a waste. Ever.
2. That it usually takes 20+ years of working as a nobody before you acquire the wisdom & life experience required to know what’s truly extraordinary & that working diligently without concern of the rewards is what actually brings the rewards.
3. That the humbler the person & better the listener, typically the stronger the character & more successful.
4. That we get what we settle for. That your income will never exceed your self-identity & your impact will never be larger than your personal story.
5. That the way people make you feel when you interact with them tells you everything you need to know. Feeding trolls is a waste of your time.
6. That family, flowers, & walks in nature would bring me more happiness than my bank account or material items ever could.
7. That gaining health & being fit would multiply my creativity, happiness, productivity, & abundance considerably.
8. That your choice of relationship partner is one of the main sources of your success (or failure), joy (or misery), & peace (or worry). Choose wisely.
9. That I’d do my finest work in flow & that may not be chained to a desk or trading my time for money but in service, or in nature, or having fun, or in a smile or a conversation.
10. That Heaven & God & the Universe help those who help themselves & see the world as a friendly place. So do your best & let your higher power do the rest.
11. People putting you down or talking about you means you’re probably doing something right & a sign of increasing success. Keep going.
12. That the priorities I thought were important in my youth are actually things I’m least interested in as I mature.
13. That silence, stillness, & solitude form the sweetness of questions answered.
14. That small daily victories performed with disciplined consistency over extended periods of time lead to extraordinary results.
15. That when I didn’t get what I wanted were unanswered prayers because the Universe knew there was better for me.
16. That being scared shitless meant I was about to grow & discomfort is the price of accelerated progress.
17. That the best use of money is to invest in things that bring you & others joy like creating experiences & memories, not securing objects & possessions.
18. That willpower & mental fortitude are built by doing the things you need to do even when you don’t want to do them. Do more difficult shit.
19. That not every moment of your day needs to be used productively & grinding in a singular sense. Sometime productivity & grinding means self care, naps, staring at the stars, making out, making love, & doing absolutely nothing but admiring a life of unlimited beauty.
20. That respecting & loving yourself is vastly more important than others liking you.
21. That life is too short & too beautiful to play small & worry about what you look like or living other people’s timelines. All life has value. Start with your own.
5 Things I Learned From Dalai Lama
1. Nothing Stays The Same
Change is a rule of life. Nothing stays the same forever – bodies, bank accounts, relationships, health, jobs, etc. Don’t let fear stifle you. Embrace change, learn to fly, & enjoy the journey.
Dalai Lama says:
“Give the ones you love wings to fly, roots to come back, and reasons to stay.”
We are young when we leave our homes, parents, & family. Most people fuck up & make some wrong decisions along the way. But on the bright side, this hard pill reminds us that life never stays the same & it gives us the opportunity for growth.
Life is not your comfy sofa. When you take a break from people, places, & things, you analyze & appreciate their worth.
Lesson: The things that cannot fly cannot guarantee their triumphs.
Current life at 41
2. It Takes Time To Make A Difference
Marcus Aurelius, Napolean Hill, & Seneca are the most famous philosophers. You might think they came from heaven.
Remember these people were ordinary human beings. Though they learned something: it was to realize that they could make a difference. They trusted themselves.
As Dalai Lama puts it:
“If you think you are too small to make a difference, try sleeping with a mosquito.”
We can do remarkable things as soon as we understand our worth & take action.
Lesson: Great things take time & the time is worth it.
I’ve lost 55lbs and put my Crohn’s disease & bulimia in med-free remission via the carnivore diet! Read my healing story here that may help you too!
3. You May Not Get Everything You Wish For
In life, you don’t get what you wish for, you get what you work for. – Unknown
I wish Aladdin were true. But nobody knows how many wishes we have left. Wishes mean nothing unless you put intentional action behind going after them. THAT’S what gets you your wish.
The Universe knows better than we do & sometimes what we think we want is not meant for us – that’s what Dalai Lama means by:
“Remember that sometimes not getting what you want is a wonderful stroke of luck.”
Lesson: Life is like a cinema, & with every act, it pulls up a curtain. The meaning of what’s behind the curtain is up to you.
Grateful for a challenging, fulfilling career as a registered radiologic technologist
4. Legends Share Freely
Wanna know somethin? The illiterate empires died. The literate empires still live today. We read about them. We read about all the greats.
Dalai Lama says:
“Share your knowledge. It is a way to achieve immortality.”
Share your learnings. “To live in hearts we leave behind Is not to die.“ — Thomas Campbell
Lesson: Share what’s on your heart & leave big shoes to fill.
My Dad’s 66th birthday, my 41st birthday, & mom’s new job celebration at Moon Drops Distillery in Fortville, IN
5. Happiness Requires Creative Awareness
As Dalai Lama says:
“Happiness is not something ready-made. It comes from your own actions.”
Meaning that if you’re not happy, you are doing something wrong.
Oftentimes we lose ourselves & make life more complex than it really is.
Opt for creative things to find pleasure & purpose in life. Creative things like coloring, music, hiking, fitness, dancing, singing, etc., can help you always find what you truly savor. Purpose brings fulfillment.
Lesson: Happiness is not directly achieved; it’s a product of inner peace & awareness.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational 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, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 18 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
“When you are “getting your shit together” & finding clarity it oftentimes gets lonely. There’s growth in being alone & there’s a big difference in being lonely vs alone. You don’t have to be the person with a lot to say & you don’t owe anyone any explanations. The most powerful person is the best listener, especially with yourself.”
I’ll never forget that.
I’m writing this update & sharing my thoughts just as much for me as it is for you. Enjoy the storytelling! I appreciate all of you who take time to read & allow me to add value to your lives whether it be here on the blog, Instagram, or “real life.”
I’m at a point in my life where I’m so trusting in my abilities, self awareness, adaptability, & faith that the Universe always takes care of me, it’s unfathomable. I always end up where I’m meant to be. Especially when I feel anxious, stagnant, & just fuckin weird sometimes.
I finally surrendered & quit trying to make sense or rigidly control everything.
I live by the MO: “I don’t do rules, I do what feels right.“
Maybe you’re here in a similar energetic space, too.
Warm summer days, the road & the radio = life’s simple pleasures
When you first meet me, I’m pretty quiet. (Unless I’m jacked up on caffeine😂)
I’m an observer, an “experience collector” I like to say.
I might not have a ton to say. I may not have a ton of questions to ask, but that’s because I do a lot of listening.
Not in a judgmental sense, but out of an intention to learn. To actually hear your story. To connect with your energy & not just the words coming out of your mouth.
The more you listen, the more people tell you. The more you get quiet with yourself, the more clarity you have with your answers & paths you wish to take.
In these times when I go internal & solitary (hermit mode lol), some people in my life tend to get triggered. My silence is nothing personal, but a protective growth measure & absolute survival necessity for me.
↓SIDE NOTE ↓
{A tip that will help you live a more peaceful life: live by the Four Agreements}
The Four Agreements are:
Be Impeccable With Your Word.
Don’t Take Anything Personally.
Don’t Make Assumptions.
Always Do Your Best.
Best I’ve ever felt & looked. My 40’s have treated me well! Every year gets better!
Here are a few blogs for you, because I know I’ll get asked about food/workouts/routines, etc. ↓
I’ve had a lot of conversations. I’ve listened to a lot of stories from y’all. I’ve heard a lot about life. I’ve had a lot of wisdom, vulnerability, courage, & confession shared with me.
And while I’d never disclose the words & revelations composing these exchanges, the one thing I am constantly reminded of is: →nobody has their shit together.
The ONLY way to truly have your shit together…is to accept that you’re NEVER going to have it together & to find out how to live within that.
The people we admire for their “togetherness” just have one piece or a few pieces of the puzzle figured out. What they don’t do, is let the subsequent balls dropping interfere with their success & progress.
Managing overwhelm comes with how well you know your comfort zone. Not for the purpose of staying within it, but having enough awareness to know when it is beneficial for you to push past your pre-existing limits & when you need to stay in it.
Hey, I like my bourbon on the rocks kinda like my life LOL! Beef & bourbon can solve alotta problems ya know. [ Write that down 🙂 ]
Having it together is boring. It doesn’t give you much else to learn nor extension to grow.
I’d rather take my mess & have a story to show😉
I stumbled across a letter I wrote to myself my freshman year at Purdue.
During orientation, we were told to write these letters to our future selves with our hopes & dreams.
“Dear Katie, I hope you always remember how wildly beautiful you are. And on those days that you forget, I hope you always remember you have the strength to come back, forgive yourself & try again.”
The one piece that struck me → I ended it saying that, “I hope that when I read this letter, I have learned to love myself & have grown as a person.”
You’ll learn as you get older when you know you’re rare, you live different.
You love different. You surround yourself with other rare, high value people, too.
You don’t waste your rarity taking things personal or trying to control other people.
You don’t waste your time trying to chase or convince others of your worth.
So proud of the woman I used to be that created the woman I am today.
I wrote another letter on July 1st to myself on my 40th birthday eve last year.
I sent it to a woman today mourning a younger version of herself…
“People everywhere walk around fearing aging, & trying to deny its fate. But it is exciting…a new decade, a new start, a new adventure!
I love how much you have grown in your acceptance of being just who you are over the last few decades.
I love how you are willing to do the hard work of examining thoughts, actions & past experiences. How you work to find all the little elements that make you, you.
I love how you have taken on challenges & stepped into new things, with some trepidation but also excitement.
I love that you feel more & more comfortable in your own skin, with your own particular way of dressing, loving, eating, & being.
I love that you are a good friend & an encourager of women.
I know that last decade had pain, some heartache & tears, & I can’t promise that the next decade won’t hold that too. But I pray that you will continue to remember that grief is a part of life, that you will allow it to wash over you but not overwhelm you.
I pray that you grow in your writing. That your words reach women of all ages, that you lift them up will a simple phrase or a recognition of “me too”.
I pray that you continue to grow in your capacity to love. That you will continue to be a true, honest friend & lover. One who is able to have hard conversations & grow a friendship & relationship.
I pray that you will not despise the small ordinariness of life. But also, that you won’t get subsumed by it & will reach for extraordinary experiences.
I pray that you will continue to treat your body with the respect & honor it deserves. Not despising any part of it, but celebrating that you are a woman of 40 years.
Above all I pray that you will continue to listen to your maker & creator, when he says “this is the way, walk in it”. (Isaiah 30:21)
Happy 40th, & may the next decade be better than the last,
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational 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, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 18 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I didn’t dare talk about it much publicly when I was younger, I used to binge eat — A LOT. It didn’t help my health, gut issues, gym performance, or fat loss goals either.
It would happen mostly when I was lonely, stressed, or bored out of my mind. Sometimes, it would happen when I was celebrating, too — but always when I was alone. I would go to the store, buy all the junk food, then go home or sit in my car & eat as much as I could. I was an addict, food was my drug, & binging was a high.
I’d eat until I didn’t think I could eat another bite, & then felt so sick I’d puke to “undo” what I’d done. Sometimes even after I threw up, I’d wait a while, & when the feelings of nausea started to subside, I’d start eating again until either the food was gone, I vomited, or until I went to bed in deep shameful sleep.
Without fail, I’d wake up feeling like absolute shit the next day. I’d beat myself up, forcing an unending spiral of guilt, restriction, & punishment.
To make myself feel even worse, I’d look in the mirror & tell myself how terrible I looked, & that I would never be good enough until I could stop eating & got as thin as I could. That if only I could somehow turn myself into one of those people who just “forgets” to eat, then I’d finally be good enough.
But that was the wrong approach.
Learning to Treat Food as Fuel Looking back at how I used to treat food & abuse my body, my first reaction is to wonder what the hell was wrong with me. After all, the binge eating obviously made me feel like a dumpster fire, physically & emotionally, yet I kept doin it.
But when I took the time to look deeper into my behaviors & habits, I started to be kinder to myself & feel empathy for that past Katie.
Back then, I didn’t treat food as fuel as I do now. I treated it as the enemy.
So if you deal with binge eating at times, or know someone who does, know that you’re not alone. Know there’s hope. But you have to start treating food like you should — as nourishment, not punishment, a treat, or reward.
Here are the strategies that slowly helped me learn to stop binging & start treating food as fuel!
If you don’t know how to stop binge eating start here
Start Eating Enough During the Day
One of the constant mistakes I used to make was to eat as little as possible throughout the day, often limiting food intake to as little as 1,000–1,200 calories. I thought I was being “good” & if I could eat as little as possible without completely crashing, the better.
This caused several problems:
Incredibly low energy, meaning my workouts were shit (if I worked out at all).
Mental fatigue, due to lack of fuel — your body needs food to function at an optimal level.
Feelings of endless hunger due to hormones bring completely f*cked, even after eating a reasonable meal. This made me more susceptible to binging!
The key was pretty simple: EAT enough throughout the day.
Start tracking your calories if you need to keep yourself accountable, & aim to eat at least every 4 hours. This strategy may scare you a bit & make you feel like you’re eating “too much.” But trust me — eating enough during the day does wonders to help you avoid binging.
Don’t Keep Trigger Foods Around
We all have certain foods that once we start eating them, we just can’t stop.
A few of mine:
Cracker, cookies, cereal, cheese nips, goldfish
Sweet sugary candy & drinks
Ice cream, cool whip, chocolate, nut butters
Cake, cupcakes, doughnuts, rolls, biscuits
Rice, french fries, mashed potatoes – basically any CARB.
I’m an abstainer, carbs are drugs for me so I cut them out of my diet almost completely switching to a carnivore WOE (way of eating). Not only is my Crohn’s disease in remission, I’ve lost 55lbs, & healed my binge eating changing the way I eat.
Why do I not “cheat” on my diet? Because it’s not worth it. You’re not winning by cheating on yourself.
Grace & Control Your Environment
Nobody is perfect. We will all have days when we eat too much, choose the less healthy option.
That’s why I follow a flexible “carnivore” low carb approach. I eat well 90% of the time, eating perfect & healthy 100% of the time is unrealistic.
One of the most common questions: How do you stick to a healthy diet when you’re surrounded by tempting food?
The answer: change your environment.
In other words, make it as easy as possible to eat healthy food & as difficult as possible to eat unhealthy food.
Keep healthy food with you so you’re never tempted.
Make it harder to eat out by cooking more meals at home.
Don’t grocery shop when you’re hungry & make sure you’re eating enough to fuel your day!
Restriction or Food Freedom?
Abstainers vs Moderators
Food & sugar addiction are not bullsh*t excuses people make to eat & live a certain way. I lived food addiction for 30+ yrs. It negatively affected me physically & mentally.
I am definitely an abstainer when it comes to carbs & sugar. It is freeing to me to have food rules & not have to waste energy justifying my choices & actions. I either DO or I DON’T. I also understand not everyone is wired this way.
Moderators & abstainers are often very judgmental toward each other, as they both believe that their way of approaching temptation is the right way.
Some think that a meat-based diet or “carnivore” is too extreme and restrictive. But whether that’s true for you might depend on whether you’re an Abstainer or a Moderator. This is why we determine which one you are. It makes choosing a nutrition approach easier because sustainability, ease, & adherence are everything.
I feel our society as a whole has a strong moderator bias. How many times have you heard someone say: “Everything in moderation”?
As one who is an abstainer & suffered with food addiction, disordered eating, orthorexia, alongside an autoimmune condition like Crohn’s, I know first hand not everyone can moderate & eat all foods without repercussions.
Saying things to an abstainer like:
“You’re too restrictive.”
“Just loosen up.”
“One won’t kill you.”
etc…
…is like telling an alcoholic or drug addict to “just have one drink or one hit, you’ll be fine.”
How to Handle Food Pushers & Moderators If You’re an Abstainer
“You’re too restrictive.” We’re all different & I respect your choices. To me, the way I eat is freeing & meets my needs so I can be the best for you. I honor my body & that may change in the future, but for right now, I feel great!
“Just loosen up.” I’m happy you can moderate food choices, but that does not align for me. For people who are abstainers, we have specific needs & approaches that work better.
“Just have one.” I appreciate the gesture,but I don’t feel my best when I have those foods, mentally or physically. Thank you for understanding!
“Meat is bad for you.” Well, so is drinking nothing but celery juice. ( jus sayin lol)
Everyone has the freedom to eat & live as they choose. Right now this is my choice & I respect yours. I feel great, it’s easy & sustainable for me. If I get to a point where I feel like I need to make an adjustment, I will honor that.
Go your own way.
Can you relate to my story too?
oxox Coach K
All resources, links, discount codes, guides, recipes, coaching, & more here. Thank you for allowing me to add value to your lives!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational 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, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 18 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!
I tried every program possible to get in shape in my 20s & 30s, & I still looked & felt like sh*t.
I constantly had ‘projects’. Big Plans.
Keto for 6 weeks. Crash diet for 3 months. Cold showers for… well I didn’t last long with that one, to be honest. Brrrr.
After 40 your mind & body start arguing with you a little. You realize 99% of people struggle to do things that can’t be found in their social media feeds, meal plans, cookie cutter bs fitness stuff, & Google searches.
The secrets come from within. Check out this video with Serena at Carnivore Revolution!
In the video we talk: – Your relationship with food, exercise, & self – Being a moderator vs abstainer – Crossfit, training & workouts – Trigger foods & tracking food, macros -What I drink & eat -High fat vs high protein carnivore -Meat bars & recipes -Tips to help anyone wanting to change their health -Gut issues, gut healing, Crohn’s disease, disordered eating -Judgment, criticism, worrying about what other people think of you -Social media triggers, food pushers And more!
If you want to feel more confident, work to identify & eliminate these confidence-killing, progress smashing habits:
Avoiding emotions & reassurance-seeking
Second-guessing yourself
Constantly catastrophizing & thinking negatively
Dwelling on the past, mistakes, & failures
Avoiding fear & feeling unsafe
Each week, I create blogs & content with simple, practical tips for building emotional & physical health & wellbeing. I truly hope these have helped you create a better human!
All resources, links, & guides live in the link in my Instagram bio, highlights, blog at lilbitoffit.com, & YouTube! You can also subscribe to my private email list!
I enjoy sharing my experiences & knowledge. Thank you to all who read, engage, & have become a part of my digital family!
Here’s how most people think about their lack of confidence:
I’d be more confident & successful if I lost 20 lbs…
If only I had more money I’d be happier…
If my parents had really loved me then I’d feel more confident & secure in my relationships…
If I had more time I could focus on my fitness…
Fortunately, they’re wrong.
Of course, everything from genetics to childhood experience has some influence on how confident you feel (or don’t). But by far the biggest influence on confidence is the one everyone seems to miss…
It’s your habits in the present, not the events of your past, that determine your confidence.
In my work as a nutrition coach & taking care of patients for over 18 years in the healthcare industry, I’ve found that there are a handful of confidence-killing habits people fall into without knowing it. And it’s these habits that are the real causes of chronically low confidence, body hate, & unhappiness with life. If you can learn to identify & work through them, you’ll find that your natural levels of confidence & life satisfaction are much higher than you realize.
Why you over eat & self sabotage
1. You’re addicted to avoiding emotions & reassurance
Reassurance-seeking is like outsourcing emotional labor onto other people. And not only does it kill your confidence, it also tends to sabotage your relationships & lead to people becoming resentful of you.
Food & healthy emotional navigation are medicine. They can stabilize you & also throw you off. I’ve observed in over 18 years of working in healthcare & nutrition, overeating, body hate, & food addictions are common among those who avoid &/or numb emotions & are constantly seeking reassurance & outside validation.
Avoiding painful feelings always makes them worse in the end. When you immediately run away from your emotional difficulties, you’re teaching your brain that you’re afraid of feeling bad & can’t handle it on your own. This means the next time you feel afraid you’re going to feel doubly afraid and not confident to deal with it, oftentimes seeking numbing through food, drugs, alcohol, spending, & using other people.
A helpful survival guide
Tips that have helped me to eat well, stay fit, & release negativity before self sabotaging & over eating:
Breathe: When you feel stress, immediately focus on breathing slowly & deeply. This releases negative energy. Holding your breath out of fear traps toxicity in your body.
Hydrate: Water purifies you. Drink filtered or spring water, especially when you’ve been exposed to negative energy & have the urge to overeat. Consume at least 1/2 your body weight in oz daily. Get in adequate electrolytes. Take a bath or shower. Water washes away impurities of all kinds.
Minimize Sugar & Processed Food As Much As Possible: Although you may crave carbs & sugar (as well as alcohol), they will destabilize you mentally & physically. This makes you more susceptible to absorbing unwanted energy & self sabotaging. These kinds of hyperpalatable foods are like drugs, leaving you wanting more.
Prioritize Protein: Protein stabilizes. It gives a sense of grounding & satiation. Get protein at every meal, at least 30-50g. Big reason many food addicts thrive, lose weight, & heal on carnivore.
Rest: Sleep.Remove yourself from your busy routine. Regularly unplug. We stay stuck in the in-between, dissatisfied & seeking something to make us feel better. Solitude is your best friend. Go take a walk in nature. Eat alone & mindfully especially if you’re an empath.
Restore & Release: Part of the human condition is that we come with soul wounds, past trauma, & conditioning. Our job is to heal & reintegrate the perceived “unlovable” parts of ourselves so we can live connected to Self, Source, & each other. The parts of yourself that you’re angry or ashamed of are the source of your suffering. Therapy does wonders!
Move: Walk, go to the gym, get sunlight, connect with friends. We cope with stress, including loneliness, by using dopamine-triggering substances & behaviors as a means of avoiding painful emotions & self-awareness. But if we make a commitment to living a kick-ass life, then moving the body will get the dopamine flowing, reconnecting us to what we truly enjoy, like our friends & families. Oh, and that workout high & lookin good nekkid too!!
Second-guessing & perfectionism
2. You second-guess yourself constantly
Each time you second-guess yourself, it’s a tiny message to your brain that you don’t believe in yourself. If you’re in the habit of constantly second-guessing yourself, think about what you’re teaching your brain?
If every time a big decision arrives your immediate reaction is to tell your brain you’re not capable of making big decisions, how confident can you expect to feel the next time a big decision comes around?
Look, it’s obviously important to be thoughtful before making decisions — especially big ones with major consequences and lots of uncertainty.
But it’s also important to accept that you will never eliminate uncertainty entirely. This means there will always be a chance you make the wrong decision, but they’re just lessons that help make you a better, more well-equipped version of yourself.
The heart of second-guessing is the unwillingness to accept the fundamental uncertainty of life. Chronic second-guessing is a form of perfectionism where you feel like no matter how hard you work, the result is never good enough because it’s not perfect. If you want to feel more confident, you need to make your peace with uncertainty & accept the responsibility of making decisions & being unattached from the outcome.
Managing your inner narrative
3. You constantly catastrophize & think negatively
Catastrophizing is an extreme form of worry where you quickly start thinking about all the worst case scenarios…
Oh my God, I’m gonna gain 10 lbs if I lift & eat more…
Great, I’m gonna lose my job. How will I be able to make rent? What will other people think?
I can’t wear that… they probably think I’m poor or ugly, etc…
The ability to imagine the worst case scenario can be a good thing in the appropriate time & place if you can emotionally navigate thru the therapeutic process to shift your mindset to one of safety, power, & security. But if you’re in the habit of always catastrophizing, not only will it chip away at your confidence in your ability to handle difficulties in the future — it’s also going to make you incredibly anxious & stressed to the titties all the time.
If you’re constantly telling yourself the world is ending, you’re going to constantly feel like the world is ending. And it’s awfully hard to feel confident when you’re always worried that disaster is right around the corner.
“Instead of worrying about what you cannot control, shift your energy to what you can create.” Roy T. Bennett
Embrace failures as lessons
4. You dwell on past mistakes
Just like it’s hard to feel confident if you’re always predicting that disaster is about to strike, it’s similarly hard to feel confident if you’re constantly reminding yourself of your mistakes & “failures.”
Healthy reflection is a good & normal thing. Which means some degree of thinking back on your mistakes in an attempt to learn from them is very useful — even confidence-boosting!
But if you’re habitually reminding yourself of past mistakes well past the point of new learning, it’s all side effect & no benefit. You’re keeping your shame & insecurity high & your confidence & self-worth low.
It’s hard to feel confident about the future when you won’t let go of the past.
The trick is that you have to be willing to live with the fact that the past is unchangeable, which means you are truly helpless to change it.
More often than not, incessant rumination about the past is a sign that you haven’t really confronted that helplessness & learned to embrace it o make better decisions. Your low confidence & life dissatisfaction are unfortunate casualties of that denial.
“To think too much is a disease.” Fyodor Dostoyevsky
Stop avoiding fear
5. You’re afraid of feeling unsafe & afraid
The American President Franklin Roosevelt famously said: The only thing we have to fear is fear itself. And while his political and economic policies aren’t something I’m qualified to comment on, as a statement of human psychology, that quote is pretty right on the mark.
Because here’s the thing: The fear that keeps your confidence low doesn’t come from the thing itself, but from the feelings about it.
Why do you think many people drink before giving speeches/toasts or going on dates? Alcohol doesn’t make you more articulate or attractive. Alcohol makes you feel confident because it gets rid of your fear & inhibitions & lets your natural confidence shine through (at the right dosage, anyway 🙂
In any situation where you lack confidence & feel afraid or unsafe, there’s a good chance the real obstacle is your relationship with fear & specific triggers. If you want to feel more confident, start to cultivate a healthier relationship with your fear. Start acknowledging it & validating it instead of trying to avoid it. Remember: Confident people don’t escape fear. They master it.
“The soul becomes dyed with the color of its thoughts.” Marcus Aurelius
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational 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, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 18 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
