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!
One of the bravest things I ever did was own my eating disorder & hate for myself.
One of the bravest acts of faith in myself, as a person of worth that wasn’t attached to what I looked like or what I achieved, was getting rid of an old pair of Abercrombie jeans that I bought that were two sizes too small.
You can read about my gut healing & weight loss story here in this blog!
Because I told myself when I was skinny enough to fit into these jeans, that’s when I would be happy & worthy.
No one wants to be uncomfortable. Everyone wants to be brave but no one wants to be vulnerable.
Vulnerability is not knowing, but doing it anyways out of faith because your heart tells you to.
That’s true bravery & courage.
Being a true leader is being honest about yourself & your life & saying I’m 50 shades of f* led up & I love every bit of it & I’m here to share my story & be vulnerable to help others out there who are too afraid to live the truth of their own lives.
Choose courage over comfort. You cannot be a leader or a luminary without being vulnerable. You can’t have both.
Love & empathy get you through the shame shit storms.
You own your story. You write your pages. And by you sharing your life, authentically, you’re giving someone else hope to do the same.
That is being a leader.
I hope you enjoy this message & it meets you where you need ❤️
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 17 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
If you gained weight doing things to regain your health, you needed to gain that weight.
I’m talking about that reverse dieting, more rest, stopping the excessive working out, stopping the constant restriction & scarcity mentality, eating more fat, for some it may mean eating more carbs, maybe it means you stopped isolating yourself & started living again, etc. You can’t live a full life on a chronically empty tank (mentally, physically, emotionally, & spiritually).
You keep diet & program hopping – basically just “winging” &/or over complicating sh*t.
You don’t stay consistent with anything. You think you always have to do what someone else is doing. You allow yourself to get lost in all the info & lose sense of what YOU really need/like to do. You choose unrealistic goals, quick fixes & extremes. You choose a plan yet never prepare or follow through which leads you to continual self sabotage & poor choices. You refuse to track food & activity, therefore, really have no idea what you’re consuming. What gets tracked gets managed. You don’t need to overcomplicate things like meal prep, simple movement, & the basics. Keep it simple & routine: get 10k steps a day, eat nourishing real food, sleep, manage a positive environment & mindset.
You haven’t dealt with your relationship with food, exercise, & body image.
This a biggie y’all. You have to “diet” & LIVE from the inside out. Your relationship with self/food/exercise, your mindset, the energy you put off – ARE EVERYTHING. Thoughts become things & you attract the energy you put out. It doesn’t matter what diet, macros, training program, coach/trainer/practitioner you hire, they won’t work unless you do. The most important work is the inner work. “You must be willing to do the things today others won’t do, in order to have the things tomorrow others won’t have.” Les Brown
You’ve set unrealistic, unsustainable goals you can’t adhere to.
Are you comparing & constantly trying to look like some else who’s life, background, history, health, preferences, etc are NOTHING like yours? Cliché but true – comparison is the thief of joy and we were meant to live this life with JOY. If you have a poor relationship with carbs & they cause negative mental & physical effects, why are you eating them? If you hate meat, why are you trying keto & carnivore? If you hate weightlifting, why are you trying to look like a bodybuilder? If you hate veggies, why are you vegan? If your life is stressed to the titties, why are you trying to diet?
You haven’t taken enough time to heal, educate yourself on how your body works, or gain self awareness for a successful diet.
I used to be a chronic dieter & eating the wrong foods for my specific needs. My body composition reflected that too. I was skinny fat, inflamed, binge eating, performance & recovery sucked – life basically sucked. Learning about your body & how it works & WHY you need to eat & train a certain way will change your life. You should be eating in maintenance the majority of the year, not diet more than 1-2x/yr no longer than 12-16 wks. Most active females, athletes, & avid exercisers should be consuming around 1800-2100+ calories/d for maintenance. You have to BUILD the body first to reveal the physique you want when you lose the body fat. That takes food, rest, & strength training.
You refuse to give up your weekend warrior ways & get real with food consumption & activity.
Just because you didn’t log your food doesn’t mean you didn’t just down a whole pizza, bag of chips, 6 cocktails, or whatever your poison. Same with your steps & workouts, if you didn’t get it in, that falls on you – no one else. Restricting all week & blowing it every weekend is also biting y’all in the tush. Hit your protein & eat enough calories for your health & goals consistently. Get a fitness tracker & track your steps. They are the biggest impact on calories burned throughout the day. If you have gut issues or special dietary needs, own that too. Stop going out & allowing other people or situations to control what you put in your body. You can totally enjoy being social, you simply need to set & stick with healthy boundaries you set for yourself.
You’ve struggled with disordered eating & can’t “feel” true hunger/satiety cues. Not everyone can intuitively eat if you’ve lost you’re intuition.
This one – HUGE. HUGE reason I cringe when I hear people say “Just eat intuitively” or “Just eat as much meat as you want on Carnivore.” Quantity matters. You should be able to distinguish between true physical hunger & emotional hunger/habits. Some of us have lost this ability because of chronic dieting. Your meals should be large enough to keep you full for 3-4+ hrs, & they should be protein centric. You should not be snacking in between meals. Most of us should be eating 30-50g of Protein/meal. We numb emotions with food, we eat too fast, we eat our kids food, we eat in front of the tv, we wire our brains to think these sabotaging habits are normal. You can choose to change those habits & re-write your story.
You’re ignoring your toxic environment.
What you consume, consumes you and what consumes you, controls your life. Our consumption is not only what we eat & drink but also what we watch, listen to, media we consume & environment. If you want to change, become a better version of yourself, become healthier or more successful, you have to change your behaviors & consumptions. Listen to a podcast, motivational speakers, surround yourself with successful, positive minded people – create yourself a new environment. That might mean to break up friendships or a relationship. For me it means constantly learning/changing in order to become a better version of myself.
You’re simply not disciplined enough. It is what it is – you either do or you don’t.
Like Andy Frisella says, ‘Don’t listen to your b*tch voice.” There’s nothing worse than rolling through life in the passenger’s seat. You wake up, go to work, & drift through each day with no direction or driving force. It’s about keeping commitments to yourself & mental toughness. If dieting & obtaining the physique & level of health you desire was an easy task, everyone would do it & be happy. I don’t know about you, but I would rather be a DOer. Goals don’t mean sh*t unless you ACT. Just like knowledge isn’t power unless there’s application. We were made to be ACTIVE participants in life.
A client got pissed at me yesterday. I said, “Good, then I’m doin my job.”
I had several conversations yesterday via dm with people letting their mindsets & emotional heaviness get the best of them.
On repeat: You attract what you put out. You cannot become what you want by remaining where you are.
You gotta shift your mindset. Mindset is part of the work.
This particular client, flat refuses to eat more food yet wants to gain muscle & heal. And I get it, it’s a mindfxck.
And I don’t care what goal y’all are chasin in whatever facet of life — DON’T BE UPSET ABOUT THE RESULTS YOU AREN’T GETTING FROM THE WORK YOU DIDN’T DO.
4 things I live by…& letting my weight or my Crohn’s or excuses control me — NOT any of those 3 things…
1.) Be mentally attractive, kind, & be worth knowing. You attract what you put out.
2.) Thou shall not judge because thou has fxcked up too.
3.) You either DO or you DON’T.
4.) 2 things I don’t like to share, toothbrushes & wieners.
💁🏼♀️Slap that last one on a T-shirt.
January 2021 I picked my word. Actually I picked 2: JOY & SURRENDER.
My favorite sport to watch is hockey 🏒 Used to see the @fwkomets ⚙️ play all the time. I love sports.
Random fun fact.
Actually there are tons of fun facts none of you know about me or the other people you scroll thru via social media or work beside on the daily.
I had a girl ask me how I handled people who say things like, “People only follow you because you’re pretty & show your body.” Someone had told her the same thing.
I said you just gotta learn to forgive & Love people.
That may be true for some accounts, seeking validation via their body, but I know I (& many others) also have shxt to say & a purpose behind our words & photos.
Thanks to all of you who read our words. You are our family.
And to the rest of you who choose to hate those of us who share openly & make waves, I’m sorry you feel that way.
I’ve learned thru my own shxt when you’re ready to be the person you’re meant to be, you’ll stop making excuses & choose to give fux about the ‘right’ things that light you up.
Things like love, coffee shops, sunsets, road trips, sports & concerts. Live music, new songs & old songs that bring back memories. And people more than anything else. You will need a tribe of the right people & you will need to be that person to someone else.
I choose to be the hope for someone else.
A lil bit savage & a whole lotta soul 😉🔥💋 And the shirt says it all — don’t think for 1 minute you can bullshxt me, Darlin.
I read, “You’re never going to be 100% ready and it’s never going to be just the right time, but that’s the point. It means that every moment is also the right moment. If you want it, you just have to do it.”
Hi five to whomever wrote that.🙋♀️
You wanna know why it’s so hard to get what you want (or what you think you want)?
Fear.
Doesn’t matter if it’s losing weight, talking to a person you like, moving, asking for a raise or going after that job you want.
Muscle ups scare the shit out of me but I commit to practicing relentlessly because I believe in my ability and deservingness of having what I want out of life.
**Some hard truths to take with you into 2021**
1.) You have a short term attitude that doesn’t align with your long-term intentions
Without a long term intention & approach to anything in life, you’re bound to suffer a rebound when you figure out it isn’t working. It’s that “oh fxck” moment…
How you respond afterwords determines everything.
Take weight loss for example. Say you go low carb, lose a few pounds of water weight after a couple days, then discover it’s harder than you thought, your body isn’t responding as quickly as you thought — so you go back to old self sabotaging habits.
How about we commit to something more than 2 weeks? Commit, experiment, try & THEN if it’s still not working, it’s OK, be proud of yourself for trying!
Part of success is willingness to take a risk, yet also being smart enough to own it if it’s not working and search for another solution.
2.) You lack a quality support system
Your environment is everything! Fitness, career, social media, relationship related — doesn’t matter.
Any source that makes you feel bad about yourself and drags your vibration down — get rid of it, unfollow, block, trash it. Replace them with sources and people who are positive & successful & living the life you desire.
I personally have been called a savage for the ability to cut people & things out of my life with no remorse if they are not serving my highest alignment, but guess what? I am a whole hxll of a lot happier because of this skill. Doesn’t mean you have to be an dxck, but be HONEST.
Don’t worry about what other people think of you, you will never be happy if you’re constantly people pleasing. Own your shxt, own your life.
You control your thoughts, environment, and reality of your life. Choose accordingly.
3.) You lack clarity & don’t really know what you want
Write out your thoughts, feelings, and intentions. Learn to BE with yourself. Align your thoughts & actions accordingly to be the person you want to embody and that life will follow.
If you’re chronically stressed, sleep deprived, overworked, & talk down to yourself, your life will be a helluva lot harder.
Set you day up for success. You should have a success routine & habits in place. I wrote a blog just the other day about 8 things you should do every single day to be more successful. I suggest you go back and look at that.
Keeping these 3 hard truths in mind will allow you to create the space to welcome more abundance in your life.
Had a message recently from a woman who asked me to list the one thing she needed to do to lose weight & be successful in life.
I thought, “Dayum, that’s a deep one.” I don’t have enough space on Instagram to answer this one!
So I brainstormed. Came up with one thing I felt could help you achieve & overcome anything in life. It’s dirty. It hurts. It makes your eyes well up. And it’s absolutely necessary — mental toughness.
A lil bit about my story…
This child was called fat. This child was called ugly. This child felt she would never be the girl that sparkles when she enters a room. This child is me.
Making cookies for 4-H. My first year of 10 years of 4-H.
Easter morning
I was told to lose weight & I tried to diet before I was 10 years old. My self-esteem & body issues started at 8 years old.
I hated my body.
I was told on numerous accounts, “If you just lost weight, you would be as pretty as all the other girls in school.” Hurt like a bxtch every time. Translated into: you won’t be successful &/or loved unless you’re thin & look the part.
I thought something was truly wrong with me & wanted so badly to be as thin as the women in my Seventeen magazine, the stars I idolized, & my thin, popular classmates.
This turned into decades of disordered eating — anorexia, bulimia, binge eating, orthorexia, you name it. My body has been all shapes and sizes and everything in between. Not to mention struggling with Crohns, chronic bloating, gut issues, gi bleeding, constipation, inflammation, allergies, infertility, cervical cancer, renal stones, GERD, & a cholecystectomy.
After suffering from poor body image basically the majority of my 38 years on this earth, now, I stand as a woman who loves herself more than anyone else in the world.
I learned to finally love my body for the first time in my life. It felt like a breath of fresh air which also ushered in emotional & mental transformations. These in turn brought more abundance into my life.
I truly accepted my unique self, my mess of a message & didn’t feel the need to change it because of someone else’s opinion.
I changed my inner voice to self love & never looked back. I’ve lost 50lbs from my heaviest weight, the biggest weight lost being self loathing & doubt.
The one thing I needed to develop was the product of my struggles — mental toughness.
The one thing you have to have to be successful.
How did I do this?
It’s easy. No, really, it is. It takes some time, but if you commit to yourself every single day, you’ll get there.
When you see yourself in the mirror, what do you say?
Do you make negative comments on your appearance?
Maybe you see your stretch marks that you wish you could erase. I have’em. Call’em my tiger stripes.
Society makes us think that any “imperfection” we may have is something we need to fix.
Your “imperfections” are NOT something to be ashamed of or fixed. They make you — YOU.
When you look at yourself in the mirror, give yourself a compliment. Every time you feel a negative thought creep in, shut it down & replace it with a positive.
If you hate your stretch marks, instead of thinking negatively about them, turn it into a positive & think about how it was an honor to stretch & grow your children or allow you to share your unique story to help another women hating hers. Some women can’t have children. Some women don’t know what it feels like to be overweight & hating themselves.
Or if you’ve struggled with gut issues & Crohns like me or any autoimmune or dis-ease, use your unique experiences to give others hope.
Fuel your fire y’all! Use that passion to help someone else. If someone asks you why you live & eat the way that you do, use that as an opportunity to educate them.
There was a time I was so afraid to gain a pound that I was eating about 800 calories a day.
Then I found CrossFit at 31, new obsessions appeared. I chased PR‘s & dug a hole so deep full of metabolic adaptation, gut & hormonal issues, working out for hours each day.
Although from the outside I looked “thin and healthy,” I was an absolute train wreck.
Still didn’t think I was successful at life, my relationships were less than optimal, I was in debt, my health was not good.
I basically put myself on the clearance rack.
You have to heal from the inside first. No matter what you look like on the outside or what the number says on the scale if you do not get to the root cause of any issue that brings negativity into your life, things will never change.
I started doing the inner work with a group called To Be Magnetic. I highly recommend checking them out, they changed my life.
They help me rewire my brain to one of lack to one of abundance & possibility. They helped me heal my trauma to step into the woman I am today. I’m confident and proud of my body!
Photo by: Jennifer Matteucci
Photo by: Jennifer Matteucci
I’ committed to an animal based diet this year. Down 15lbs & thriving!
All the shapes and sizes. Honor your seasons!
Photo by: Pamela Scott
— I payed off over $43,000 in debt during a pandemic — I work three fulfilling jobs in radiology for 3 of the biggest healthcare networks in Indianapolis.
— I’m also a private health coach & able to make my own schedule in tandem with my love of healthcare.
Click image for coaching inquiry. Excited to hear your story!
— I love where I live, never thought I’d be able to afford a “bougie” apartment.
— My health & relationship with my body is better than it’s ever been. — I’m surrounded by uplifting, successful, positive people. Cut out the toxicity.
— I unapologetically love myself more than anything in this world & I’m ok being alone. Learn to be your own best friend.
Realize life is an ongoing journey, there is no finish line, there are only experiences. And we are here to live in Joy.
Back to that mental toughness thing…
Qualities you need to develop mental toughness:
1.) Emotional Intelligence. It’s really the cornerstone of mental toughness. You cannot be mentally tough without the ability to fully understand and tolerate strong negative emotions and do something productive with them.
2.) Confidence.
“Whether you think you can, or think you can’t — you’re right.” Henry Ford
Mentally tough people know that your mentality has a powerful effect on your ability to succeed. Your confidence inspires others and helps them to make things happen.
3.) Ability to Remove Toxicity. Dealing with difficult people, self sabotaging habits, toxic environments are frustrating and exhausting. Be able to remove these from your life. You can’t grow in constant darkness, you also need the light.
4.) Saying No. Mentally tough people know that saying NO is healthy and absolutely necessary. Trust your gut. You don’t always owe people apologies either.
5.) Fear is the Source of Regret. When its all said and done, mentally tough people know the chances they didn’t take will haunt them far more than the risks. The worst thing that can happen to you is allowing yourself to die inside while you’re still alive.
6.) Embrace Failure. Failure is the road success is paved on. It’s how you grow. Live and learn. Don’t dwell on mistakes.
7.) Choose Your Joy. When your life and satisfaction is derived from comparing yourself with others, you are no longer the master of your own happiness. You do you, boo.
8.) Movement & Health. People who place priority on health and exercise feel more socially, intellectually, emotionally, and physically competent. Discipline also fuels mental toughness. The majority of the most successful people in the world have an exercise regimen. That means SLEEP too.
9.) Relentlessly Positive. Control what you can control, let go of the rest. 92% of your worry is wasted worry.
I keep a copy of this sheet in my daily scheduler as a reminder when I feel the weight of stress
I hope this fueled the fxck out of your Sunday. I thoroughly enjoyed writing this for you and I can’t wait to chat with y’all via text, email, or social media!
Let me see all the hands of the pros out there in the art of self sabotage like me!🙋🏼♀️
Introvert by nature, going after what I really wanted & the thought of being seen terrified me.
The fear of being wrong, judged, & accepted.
It transferred into me self sabotaging, resentment, playing small (literally & figuratively), & chasing a smaller version of myself the majority of my life.
If there was a pro league — I would be a member. 🥇
If you’re looking for clarity or understanding, the best thing I’ve found for me is to look at the pillars of my life.
I uncover the triggers, resentment, & blocks holding me back. Instead of making myself feel guilty I’ll use them as anchors for learning more about myself & how I choose to re write my story.
These are the areas you can improve to bring more of that good juju & alignment back into your front door of life.
Yeah, sometimes they’re icky & gross & hurt like a you know what but they’re necessary.
Now — the resentment. Resentment is a sign YOU didn’t honor YOUR boundaries.
In the past before I was self aware of the personal shxt storm I created for myself, I blamed this resentment on the other person or party or situation. When in fact, I was really the fire starter.
Now, when I start to feel resentment & triggered more often by comments &/or behaviors of others — they are a product of me not speaking up for myself & allowing others to cross boundaries I should have set clearly.
These are all things I coach you through as a health coaching client. Wellness encompasses all – body, mind, spirit.
