success habits – Page 11

September 17, 2022

If you’re lost in the information, here’s your reminder & simple guide to stick to the nutrition basics.

men and women working out simple nutrition guide

Y’all things aren’t as complicated as you think they are. Get healthy first. I promise everything else falls into line when you put your health first over aesthetic fat loss goals.

You just need a WOE (way of eating) that serves you best mentally & physically & is easy to implement into your lifestyle & stick to.

The big rocks rule:
-getting good, restful sleep
-getting sunshine & outside
-getting daily movement
-eating nutrient dense, whole, unprocessed foods
-managing stress
-cultivating nourishing relationships
-setting boundaries & knowing it’s ok to say NO
-reducing your toxin load & exposures as much as possible
-drinking pure, natural water

Each person is unique & will require a different balance of macronutrients for optimal health, which can change throughout one’s life.

But, there are general guidelines for both men & women, which is a great starting place & should be helpful for most people.

➡️I personally believe you should earn your carbs through activity. Not everyone chooses to eat carbs & that’s OK too.

➡️Research has shown that the body can use (burn or store) about 40g of carbs after a meal. Your body uses carbs more efficiently if/when you’re active. Meals that exceed 40g require more insulin & often times extra carbs to be converted into fat for storage.

➡️High-quality protein is the bomb 💣 & foundation. 1g/lb of ideal body weight for most. Experiment, you can go higher if you want.

Always listen to your body, keep track of how you feel & enjoy the journey!

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General simple Guidelines & Tips to Help You

Pick a WOE (way of eating) that serves you best mentally & physically, is easy to implement, adhere to, & stay consistent with.

Carbs are determined & “earned” through activity level & physical needs & preferences. I find most don’t need more than 100g if you’re fueling properly with appropriate quantities of protein & healthy fats.

Keep meals under 40g of carbs if you choose to eat carbs. Some of us prefer a meat-based “carnivore” approach & that is ok too. Goes back to point #1.

Most do well with meals around 30-60g of protein. Protein I personally like around 1-1.2g/body weight or goal weight if you have more to lose. Leaner, smaller individuals can typically get away w/ranges up to 1.5g/body weight. Ex: I’m 105lb & eat around 170g P/d. Go your own way & experiment, we’re all different.

Fats, depending on your carb intake should be at least 25-35% of our daily calories. A general goal is .7-2.2g/kg of body weight. Those doing high fat carnivore may be around 80% fat/20% protein. Others that choose higher protein carnivore may be around 70/30, 60/40, or even 50/50 fat:protein as far as macro ratios. Experiment to find where you thrive & feel your best.

Choose a meal frequency that works for you. Some like OMAD, some like 2 meals/d, most stick to 3 meals/d.

Most of us should be fasting at least 12hrs overnight. No snacking & making sure our meals are protein centric with adequate healthy fats. No low quality veggie oils.

Gratitude Attitude & Get Outside: red light therapy, walks in nature, get outside at sunrise. Mindset & thoughts matter. You can’t be a negative Nancy & a Positive Patty at the same time. Who would you rather hang out with?

Realize you can eat more than you think you can & maintain a healthy weight. You do not need to eat 1200 or even 1600 calories/day to lose/maintain your weight. I have maintained my weight on around 1800-2000+ calories per day for almost 2 years. Please reverse diet if you’ve been chronically under eating. It’ll be the best thing you’ll ever do for your metabolism, hormones, health, mood, energy, sex life – everything! You’ll quickly discover life doesn’t suck when you finally start eating more than a toddler.

Focus on the big rocks: Sleep 7-8 hrs, shoot for 10k steps/d, eat your meat, drink water, minimize stressors. Being stressed to the titties is not a badge of honor. EX: sh*tty sleep, over exercising (1hr/d, 5 d/wk is enough), too much HIIT (waking 10k/d is a standard goal), under eating (most active females require 1800-2100+ cal/d for maintenance), overly fasting (12-16hrs overnight is sufficient), over caffeinating (<300-400mg/day).

Find your maintenance calories if you don’t know using the calculator on tdeecalculator.net This is what you should be consuming the majority of the year for optimal health & function. Shoot for these calorie goals 1st. I suggest getting comfortable with this before playing around with sexy stuff like fat loss cuts, fasting, & fat cycling. Especially if you come from a place of chronic dieting & disordered eating. This may mean you need to reverse diet & handle your relationship with food first before heading into a fat loss cut.

How to handle food pushers: Use this as an opportunity to educate them on why you require specific foods for your needs, preferences, dis-ease, etc. If you don’t feel comfortable doing this, a simple, “No thank you, & I appreciate you.” is all you need to say. You do not owe anyone an explanation of your needs. You are in charge of what you put in your body.

Cut toxicity from your life: Control what you consume. What you focus on will have an enormous impact on your mindset, attitude, perspective, & what you attract into your life. It is mostly a result of 3 things: What you consume (what you eat, read, listen to or watch), Who you hang out with, Your inner dialogue & self-talk. I like to refer to it as “garbage becomes garbage.” We truly become what we consume physically, mentally, & emotionally. To have a healthier life, take responsibility for what you consume.

Bring your own food to social functions, eat before, or custom order. Check the menu ahead of time. Most places always have meat. Ask them to cook your food the way you need. I ask for my meats to be cooked in no oil with no seasonings. Skip sauces & dressings or have them on the side. Skip pan-fried, breaded, creamed, dipped, scalloped, slathered, etc. Lower cal will be grilled, steamed, baked, roasted, broiled, seared.

If you’ve struggled with disordered eating/chronic dieting & can’t “feel” true hunger/satiety cues, slow down when you eat & stop fasting too long. This one – HUGE. You should be able to distinguish between true physical hunger & emotional hunger/habits. Meals should be large enough to keep you full for 4+ hrs, they should be protein/fat centric, & you should not be snacking in between meals. 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 self sabotaging habits are normal. You can choose to change those habits & re-write your story.

Realize the adaptation period takes a lot longer than you think. It’s a journey! Ya gotta give it more than 2 weeks to a month y’all. I gained 15lbs initially on the carnivore diet because my body needed to heal. Yes, it was uncomfortable, but I knew & always say any weight you gain trying to gain HEALTH is weight you NEEDED TO gain.

Have patience & commit to doing the hard things that are right things to give you long-term health & longevity.

If you’re looking for more guidance, coaching FAQs & helpful guides/content are in the link in my IG bio.

Oxox
Coach K

bio carnivore lilbitoffit katie kelly indiana fishers — Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness.
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition.
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

September 17, 2022

I Finally Quit Binge Eating & healed bulimia by learning these 2 simple things

sad girl at dusk binge eating blonde woman

I remember the binging days…& the more I thought & learned about it, I had bulimia.

There’s a slight difference between the two. While multiple similarities exist between the signs and symptoms of binge eating disorder & bulimia, there are distinct differences that separate the two.

People diagnosed with binge eating disorder do not typically force themselves to throw up (purge) the food they have just eaten. Alternately, people struggling with bulimia will eat & immediately throw up. Many tip toe amongst the shades of the two just like diets & different facets of life.

blonde girl in scrubs figs taking a picture — Scrubs: Figs. Shoes: Dansko

I remember the days I’d plan binges. The urge to eat welling up inside me. I couldn’t wait to get out of work & stuff my face. What am I gonna have? Something sweet & decadent?! Target has bags of Reeses on sale, I want cookies & brownies too! Maybe that box of gluten free chocolate cake donuts with the frosting! I’ll get one of those. Or two. I’m salivating already. 30 mins to go.

Full of shame, I’d buy everything I denied myself. They were my drugs. Sometimes I’d sit in my car & down 2 gallons of ice cream, boxes of cookies & brownies & then I’d rush home, gag myself & throw it all up. Then I’d wait for the nausea to pass & walk for hours to “burn it all off.” Anything I couldn’t throw up.

This isn’t true hunger I thought. This is something else entirely. Something darker. And it terrified me.

Everytime I’d say this was the last time.

But I’d break that promise every time the monster returned. The next day, the next week, the next month, for about 3 decades of my life.

What my f*cked up relationship to food did to me…

I lost all trust in myself. My broken promises proved that I was incapable of keeping my word, so I stopped committing to things. My response to social invitations changed from “Yes” to “Maybe” because I couldn’t predict when I’d be hit with another urge to binge.

I gave up on myself. I had tried everything to stop. I got angry, pleaded & begged. I listed the consequences on my wallet, waistline, health & social life.

I gave up on my dreams and ambitions and settled for just surviving.

I loathed myself. What kind of person goes through whole boxes of cereal in one sitting? I lived in fear. The next urge could control me at any time. I feared food.

The first step to recovery was truly admitting I had a problem. Surprisingly, it took me about 10 years to get to this stage. Then I chose to ignore it for almost 20 yrs after that but finally had enough of my bullsh*t & was saved by a book & adopted the carnivore WOE that helped me finally lose weight, stop the binging, & put my Crohn’s disease in remission.

You can read all about my story and first year transitioning on carnivore here in this blog.

The book: Brain Over Binge by Kathryn Hansen. It gave me the first glimmer of hope I’d had in a long time & this is what I learned…

I hope it gives you hope too!

This is something we work on together as client and coach. Often times we think the magic is found in macros or a specific diet when it is actually our relationship with our self and food that is the thing holding us back.

Swipe, share, & save warriors!

oxoxo

Coach K

Coaching, services. free content, & discount codes here!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

September 13, 2022

A Simple Guide to Embracing Solitude and Being Uncomfortable AF Through Transformation

Cocoon vs Chrysalis…journal message today not only for myself but for others who are feeling the uncomfortable heaviness of change right now…

girl in scrubs behind ct machine radiology lilbitoffit katie kelly — My favorite scrubs are Figs btw.

The words cocoon & chrysalis are often used interchangeably. However, I learned they are 2 completely different things!

Cocoons are specific to moths, while chrysalises are formed by butterflies. When you compare the 2, although both beautiful in their own right, we attach vibrant beauty to the butterfly. They are more colorful.

𝘤𝘩𝘳𝘺𝘴·𝘢·𝘭𝘪𝘴
𝘯𝘰𝘶𝘯
– 𝘵𝘩𝘦 𝘩𝘢𝘳𝘥 𝘰𝘶𝘵𝘦𝘳 𝘤𝘢𝘴𝘦 𝘦𝘯𝘤𝘭𝘰𝘴𝘪𝘯𝘨 𝘢 𝘤𝘩𝘳𝘺𝘴𝘢𝘭𝘪𝘴.”𝘵𝘩𝘦 𝘴𝘱𝘭𝘪𝘵𝘵𝘪𝘯𝘨 𝘰𝘧 𝘵𝘩𝘦 𝘤𝘩𝘳𝘺𝘴𝘢𝘭𝘪𝘴 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘴𝘭𝘰𝘸 𝘶𝘯𝘧𝘰𝘭𝘥𝘪𝘯𝘨 𝘰𝘧 𝘵𝘩𝘦 𝘸𝘪𝘯𝘨𝘴”

I feel I am at a huge pivotal transformation time right now. I’m super anxious, curious, frustrated, excited, scared, confused, uncomfortable, appreciative, grateful, & joyful all at the same time.

I feel like I’m in a snow globe that’s continuously being shaken. And I’m OK with it, this is nothing new in the 40 years I’ve been on this earth, but at the same time it’s still uncomfortable af.

For me, I intuitively know myself extremely well, that means going inward & spending quality time in selective solitude.

It means grinding at what I do well to build a solid foundation of stability as well as resting to allow the blanket of peace to appease & rejuvenate holistically to contrast the hustle.

As an Empath, healer, & feeler, I have to be alone to center, ground, & find my process out of my chrysalis to discover & embrace my new season/path.

I soak up other people’s energies, trauma, & emotions easily, which means to find MY TRUE SELF & PATH, that means saying NO to that which feels heavy, resistant, misaligned, & a sacral (think gut feeling) NO.

I understand as an ever evolving people pleaser & overachiever this feels icky because you don’t want to disappoint or let anyone “down.”

Psychologists tell us we’re social animals, & therefore solid social connections are vital to mental & physical well-being. For those of us who naturally lean more towards introversion, we can be seen as antisocial, unhappy, & lonely to our more extraverted counterparts.

There’s a HUGE difference between loneliness & solitude in my opinion:

Loneliness is a negative feeling, lower on the emotional spectrum. It’s a sadness characterized by a sense of isolation.
Solitude, on the other hand, is a physical & more often temporary period, one that can be undesirable for some, but for others is highly sought as a preference for some marvelous rejuvenation & much needed time for transformation.

Maybe you’re like me. I crave solitude. Especially when I’m around a lot of people often & large crowds. After a 12 hr shift (I work in radiology for those new around here), I have no more people juice left, I say. The last thing I wanna do is go out when I’m off work.

To be honest, my loneliest moments often come when I’m around others but feel on the outskirts of their social circle. This typically happens when I say yes to an event when I in fact know I should’ve said no.

While I can be comfortable in a small group or even a mass gathering for a stretch, ultimately I just love being alone.

Has it posed some challenges? I’d be lying if I said no. Seeking solitude has definitely probably closed some doors. I’m a GREAT networker when I wanna be, but I’m selective about those times.

I’m a responder by nature when it comes to communication which can make me come off as antisocial, stoic, or sometimes not the best friend or team player. But I thrive on my alone time & have found I am more successful & abundant in life when I follow the right path for me. I hope you do too!

I recognize the trade-offs & work to balance them so that I’m content & productive, even happy, while maintaining my most treasured relationships without coming off as “stuck up” or a cold-hearted bish. LOL!

In my opinion, solitude as a method of up leveling & self preservation is a SKILL.

Thuy-vy Nguyen, PhD, an assistant professor of psychology at Durham University in England stated that individuals most likely to seek & value solitude are not introverts. Rather, they rank high in “dispositional autonomy,” defined by three tendencies:

Being the person they actually want to be
Being resistant to pressure from other people
Being interested in exploring their own experiences & emotions

So take what you need from this message & glimpse into my vulnerability as permission:

To say NO to what doesn’t feel aligned at the moment.
To rest or grind & do whatever feels right to you.
To say YES to what lights you up.
To embrace the pause.
To change your mind.

Love y’all!

Oxox
Coach K

Coaching, services, free content, & contact here!

September 12, 2022

Lessons I’ve learned overcoming debt & living a life I love at 40

This photo was from 2018. I was living out my office & tryin like hell to pay off $45,000 in debt…⁣

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I told a coworker the other day, she was asking if I ever struggled.⁣

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Basically, “struggle bus” was my middle name y’all

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As one who has made all the wrong decisions before making the right ones, one thing I am most grateful are the things I’ve done wrong that didn’t turn out the way I’d hoped because they taught me how to do things better — with health, relationships, & finances.⁣

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Sometimes it takes a heart break & f*cking up royally to shake us awake, to help us see we’re settling.⁣

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I refuse to live a life of mediocracy.⁣

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The last straw was 2018, when I was livin out of my office, showering at gyms, goin thru a heartbreak & no idea what the f*ck I was doing or going.⁣

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I was eating at the hotel across the street, breakfast was free.

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I did get caught sleeping in my office, which forced me to make the painful decision to move back in with my parents.⁣

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My health & gut issues exacerbated. I was 20lbs heavier.⁣ Yet I knew I was meant for more.⁣

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Each year I made different choices to move the needle forward no matter how small.⁣

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“Never did the world make a Queen of a girl who hides behind a facade of perfection in a house of guarded walls but an imperfect woman of wisdom in a house of mirrors & glass.”⁣⁣

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I’m not afraid to admit there’s many things I still have not mastered & that’s ok.

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I too have been the human who:⁣

◽️was living in the cheapest apartment she could find⁣

◽️was going thru a 2nd divorce feeling like a failure & confused about identity⁣

◽️had a car repoed, $45,000 in debt, $5 to my name⁣

◽️was sick with Crohns, disordered eating & orthorexia feeling powerless & ugly

◽️thought being single meant there was something wrong with me & I needed to settle instead of realizing I needed be the person I wanted to be with 1st

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You CAN do & be anyone you want to IF you believe. I’m here to listen. Y’all can book calls to discover your hope, solutions, & start fresh start! 🔗📲Link here:

https://linktr.ee/lil_bit_of_fit

Drop a ❤️ is this resonated with you too👇

Oxox Coach K

📸: @daussmiller @daussfoto

September 3, 2022September 3, 2022

The secret to curing binge eating isn’t what you think

5 years ago, on a Saturday morning, I wrote a journal entry about my ongoing struggle with binge eating. I detailed my longstanding struggle with my seemingly endless appetite & f*cked up addiction to stuffing huge amounts of food in my face. I was struggling with gut flares & drowning in a black cloud of self loathing & frustration.

I had no “cures” as of yet, but I was now out of the closet & getting REAL with living in the haunted house of this behavior.

Since writing that entry, I created a community here simply sharing my life in hopes of helping others living a similar nightmare. I’ve received dozens of messages from readers asking about my journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.

Living 3 decades of 50 shades of f*cked up, I’ve learned so much about these demons that used to haunt me. I used to feel lost & powerless when it came to what I saw as my most shameful behaviors, but I’ve since found the keys to recovery, unlocked my own cage, & strutted my way out.

Today after going “carnivore” with my diet & changing my perspective on health & fitness, I never binge,& am healthier than I’ve ever been at 40 years old. I want the same for you.

carnivore woman eating meat — I’m 3+ years carnivore and thriving!

How did I crack the code?

Well, first, I stopped looking outside of myself for solutions, in online articles & advice from friends, doctors, & the latest fads. Instead, I decided to compassionately look inward & get curious.

I started observing myself to understand why I was engaging in this behavior. I found that without exception, I binged in response to 3 different situations that left me hungry physically & mentally:

When I’ve been “restricting” & trying to eat like everyone else instead of for ME
When I’m avoiding an emotion &/or lacking purpose
When I’m neglecting my own pleasure & needs

By addressing these 3 triggers, I’ve been able to completely eliminate binge eating from my life, lose body fat, & enjoy freedom!

My top-of-the-list priorities now are:
Great food in the form of meat & eggs — good sleep & exercise — plain & simple joy & peace.

I don’t categorize dieting & working out as a daily must-do activity anymore. I’ve learned to consider carnivore & exercise a lifestyle choiceI love, not a chore.

And it’s definitely not something I schedule or force myself to do every day because being a CHAMPION means to be someone that loves the work of becoming one more than the idea of becoming one.

Let your wrinkles & stretch marks & flaws serve as tree rings of growth.

Hope these tips help you! SWIPE, save, & share freely.

oxox Coach K

Coaching, services, resources, discount links & more!

August 30, 2022

If You Want to Live Your Best Life, You Must Address these 7 Things

lilbitoffit katie kelly live your best life

“A lot of people are afraid to say what they want. That’s why they don’t get what they want.” — Madonna. Queen.

kati4e kelly lilbitoffit red dress carnivore — Photo by David Mckenna Photography

After 40 years, I realized I had it all wrong for decades. In fact there are STILL a lot of humans on this Earth living for the wrong reasons like the 7 deadly sins : Lust, Gluttony, Greed, Sloth, Wrath, Envy, & Pride.

Remember the movie, Seven? How f*cked up & powerful at the same time was that?!

The secret to a happy life wasn’t looking a certain way or weighing a specific tiny number displayed on a dirty box that sat on my floor — it had more to do with purpose, fulfillment, & the energy behind decisions, habits, & behaviors.

I thought about it today, if I wanted to live my best life, I needed to address these 7 things…the C’s.

Some basic universal needs can help us live our best lives.

I don’t need to live a lavish, flashy life to live my own slice of heaven right here & now. Every day I make magic.

I listened to a podcast yesterday & it blew me away when I heard them say, “People have it all wrong when they say they die & go to heaven if they did everything “right.” You do it “right” when you make your every day reality heaven.”

When our universal needs are met, we can flourish right now.
These needs go beyond the fundamental requirements and help us stay engaged & motivated in our personal & professional lives.

Here are 7 needs (C’s) we must have to flourish & live our best lives. Let’s find out what they are!

oxox Coach K

Coaching, services, contact, & free stuff here!

August 30, 2022

You have no idea how badly I needed to hear this to love myself and keep fat loss off forever

My weight gain & disordered eating was impacting my health.⁣
It was a problem I had yet to confront & resolve.⁣
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I was a mid-size “woman” at the moment. I could wear a size L at the age of 14. My jeans size was a women’s 16. I weighed 160lbs at barely 5 foot tall.⁣

weight loss before and after carnivore lilbitoffit katie kelly — I’ve lost a total of 55lbs via Crossfit and the Carnivore Diet. I post all about life lessons learned on IG!

⁣Despite knowing I needed to lose weight & it was the reason all the kids were mean to me & none of the boys liked me I still hid my binges & ate like garbage. I had a sweet tooth & could throw down gallons of ice cream, & boxes of cereal & cheese nips in one sitting. Then I’d throw it all up & struggle with gut flares for weeks.⁣
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Why TF did I do this I thought?⁣
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I remember the doctor telling me I needed to lose weight & people would say the annoying, “You’d be the prettiest girl in school if you’d just lose weight.” **Insert eye roll.**⁣
But I knew there was some truth in what they were saying.⁣
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My first thought?⁣
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I bet I can drop 20 lbs in 2 weeks if I don’t eat & exercise more. I just need to “want it bad enough.”⁣
And I did. ⁣
I stayed stuck in those self sabotaging cycles for decades.⁣
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Sound familiar?⁣
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I don’t have middle gears. It’s nothing, or full throttle!⁣
And that’s how I was with food, alcohol, exercise, mindset, & negative self talk.⁣
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Those of you who have read my other blogs might know that I once got so thin that my hair started to fall out. I had fainting spells, low blood pressure, & cervical cancer in my 20s, & I ended up in the ER with a BAC (Blood Alcohol Content) of .346 & on a vent after a night of drinking one time.⁣
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You have no idea how badly I needed to hear this to love myself & keep fat loss off forever…SWIPE!⁣
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I hope these help you too & are the very things I also teach my clients. [Coaching FAQs in IG bio]⁣
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oxox Coach

Coaching, services, guides, & free stuff here!

August 10, 2022August 10, 2022

How limiting beliefs and identity impact your weight (& your life)

How limiting beliefs & identity impact your weight (& your life)

katie kelly boudoir lilbitoffit carnivore photo david mckenna — Photo: David Mckenna

I experienced trauma when I was very young. It shaped my life from the moment it occurred & the effects have stayed with me ever since. I still sometimes well up when I think about it while talking with clients. The body remembers those emotions.

podcast katie kelly indiana carnivore lilbitoffit — Tap for Podcast Episode

I say this not for sympathy, but to let other people who may have experienced something similar that they are not alone in their feelings, & that they don’t need to carry the shame that often comes with trauma.

I carried my shame, held onto it tightly for probably 3 decades of my 40 years. This shame caused me to form an identity that shaped my future & saw me struggle with Crohn’s disease, weight, anorexia, bulimia, binge eating, low self-worth, debt, poor relationships, & self-doubt.

I’ve lost 55lbs via Carnivore & CrossFit

In elementary school, a boy I liked told my friend he would never like me because I was fat. A teacher told me in middle school I was too big to be a cheerleader. Kids in high school called me poor & a chubby farmer’s daughter.

With the wisdom I have now, I understand those comments were made by people who didn’t know me nor have my best interests at heart.

But as soon as those words came out of those people’s mouths, my life changed & another wound slashed through my soul & left me bleeding.

I felt ashamed of my body & questioned its validity & my worth. I felt a burning shame about what my body looked like. I wore a t-shirt over my bathing suits & swim class was a nightmare. I felt embarrassed, & I wanted to hide. I hid my binge eating & wore anorexia as a badge.

As a young girl & young adult, I took the comments at face value, & believed them wholeheartedly.

These labels caused me to identify as someone who was fatter than she should have been, & the only way to prove my worth & beauty were to be skinny & lose weight.

Not only did I feel shame about what my body looked like, I developed shame around what it couldn’t do. I was not the fastest runner or athlete.

The kids at school laughed & teased me about how slow I was when I ran. I was always one of the last picked in gym class for teams.

The identity of being someone who needed to lose weight caused me to question my body so much I was extremely conscious of what I looked like & felt uncomfortable & disconnected in my own body.

I compared myself with other people all the time, always feeling ashamed because I believed I was ‘bigger’ than they were. So I started dieting to whittle my body into the smallest version of itself.

Obsession with weight, body shape & dieting took its hold in my early teens & 20s. I would jump from one diet to another, often ending up bingeing because I was eating so little during the day. I also used to use food to soothe my emotions.

With every failed diet, I slowly began to take on another layer to my identity. I became the girl who needs to lose weight but struggles to look the way she envied in her head.

The emotional weight I carried weighed more than my body did.

I celebrate my body every day now. I have done a lot of work in the past decade unlearning, unbecoming, & rising as a Phoenix. I write this to share with all of you to give you hope.

You see, what I have learned — & it’s been a painful learning, as I look back on how much my life has been affected by the words that I heard when I was a young girl — is that I was never a chubby girl who needed to lose weight. I never needed to go on all those diets in the first place. And, it’s only because of dieting that my weight became a problem.

My body was never the problem. My identity was.

So, I choose everyday to no longer identify as the person who is overweight, sick, broke, & can’t love herself.

katie kelly crossfit indiana carnivore lilbitoffit

I identify as the person I’ve always wanted to be.

Confident & happy in her body.
Able to wear whatever clothes she likes.
Strong & self-assured.
Proud of what she looks like & how she serves others.
Someone who celebrates & loves her body.

Someone who is proud of her struggles because they made her strong.

And hello to a sexy woman who celebrates her body in all its forms, & who will never be defined by her weight, other people’s opinions, or the need to shrink herself again.

And you can, too!

“Whether you think you can or think you can’t, you’re right.” – Henry Ford

Right on, Mr. Ford.

oxox Coach K

All coaching, contact, links, & discount codes here!

Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.

She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!

Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.

After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!

Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.

July 31, 2022July 31, 2022

8 life lessons that will accelerate your success instantly

morning life lessons walk success katie kelly lilbitoffit indiana

You CAN make the life you want. Oftentimes this begins with hitting the reset button. What better time than NOW?!

The change you want in your life begins with you. If you can change your inside, the outside will fall into place.

Remember, your most significant obstacle to success is you. It’s not time, money, or your situation.

Life is a learning experience, and you’ll learn some essential life lessons along the way.

Some of these lessons come from your own experience, some from watching others, and some from reading books and articles like this one.

A pep talk you may need to hear!

Here are life lessons that can change your life and help you live it the way you want. These allowed me to manifest a better life!

1) Embody the person you wanna be. Be a person of VALUE!
To progress & succeed, this may mean shedding the old version & reinventing you. Most don’t: sleep/eat well, don’t have a success routine, don’t have self awareness, learn new things daily, choose positive thoughts & energy.
You need to: build mental fortitude, execute desires, keep commitments, realize motivation is fleeting, create a routine & + environment.
If you wanna be a high value, successful, & well respected big boy/girl, f*ckin act like one.

“Try not to become a person of success, but rather try to become a person of value.” — Albert Einstein

Prove your worth every day and show your colleagues, friends, and family that you are worth the time they have invested in you. To succeed in life, you must tell stories about yourself in an authentic, humble, and business-focused way.
Do more than is asked of you, be a thought leader. Under promise, over deliver 😉

2) Health is your biggest wealth. Develop good habits!
Steps to a healthier, leaner, happier life:

Prioritize protein & nourishing, unprocessed food. Eat food you can digest & absorb properly with no negative physical or emotional issues
Ditch low quality veggie oils, sugar, & people – anything cheap, fake & easy
Get sunlight & nature therapy
Walk 10k steps/d, lift at least 3x/week
Hydrate & drink water, don’t snack
Quality SLEEP 7-9 hrs/night
Cultivate a + mindset & environment

“Motivation is what gets you started. Habit is what keeps you going.” — Jim Rohn

The key to success in life is building tiny habits that can significantly impact your life. Little things, such as good habits, add up over time. Good habits can help you live a more fulfilled and happy life, while bad habits can cause you to spiral downward.

Success lies in what you do every day. Most of us are not aware of our bad and good habits because we live on autopilot

If you want to succeed in life, your good habits must outweigh your bad habits. If you think you have some toxic habits in your life, you still have time to unlearn them and change your negative tendencies.

3) Obsess over purpose/something larger than yourself. Make today count!
Being interested or wishing are not enough, you need to be obsessed with becoming a better, more EXTRAordinary version of yourself. Embrace being an evolving human. Perfection is not needed.
Once you make your mission & legacy your purpose for living, you will find & attract opportunities & people to help you achieve your goals.
Live & vibrate intentionally, the Universe will show you the How.

“Enjoy the little things in life, for one day you may look back and realize they were the big things.” — Robert Breault

Make every moment and day count. Be mindful of where you are in the here and now, savor each moment. Life goes by faster than you think. Live each day to the fullest, happiness is a state of mind.

4) If it isn’t a hell YES, it’s a hell NO
This makes decision making much simpler. It requires sacrifice & a shift in perspective.
I had to shed toxic habits, addictions, friends, & old versions of myself. I had to give up excuses, playing it safe, fear of mistakes, shrinking myself, & FOMO in order to UPLEVEL body, mind, & spirit.
Sacrifice is a choice & it doesn’t seem like a negative thing when you want something bad enough. Embrace JOMO: JOY of missing out.

5) Realize the power of influence. Develop meaningful, deeper relationships!
What you consume, consumes you & what consumes you, controls your life. Our consumption is not only what we eat/drink but also what we watch, listen to, social media, & environment (people & places).
If you want to change, become a healthier, wealthier, happier version of yourself, you have to change your behaviors & consumptions. Listen to a podcast, motivational speakers, surround yourself with successful, high value people.

Our lives are built around our relationships. Our interpersonal skills are the keys to your success. You must improve and deepen your relationships through interpersonal intelligence and your ability to understand and interact effectively with others.

When you can gracefully navigate social settings with good verbal and non-verbal communication, you build strong connections with all types of people and show them you value them.

Deep conversations with the right people are worth their weight in Gold. Katie Kelly, @lil_bit_of_fit

6) Realize the power of discipline
It is what it is – you either do or you don’t. There’s nothing worse than rolling thru life in the passenger’s seat.
It’s about keeping commitments to yourself. If dieting & obtaining the physique & level of health & success you desire were easy, everyone would be lean, happy & rich.
Goals don’t mean anything unless you ACT. Just like knowledge isn’t power unless there’s application. We were made to be ACTIVE participants in life. The word ATTRACTION includes the word ACTION.

7) You can’t please everyone & your Character matters!
“But one of the big lessons I have learned from my journey is you can’t please everyone, so don’t try.” — Chris Colfer

It’s impossible to please everyone in your life. Not everyone will agree with you or even like you. You don’t need to get the approval of others, especially if you strive for excellence over perfection.

Stay true to who you are. Find people who believe in you, and you believe in them. Find your tribe and stay loyal to those who give to you.

A person’s character is about their value systems and defines their behavior. Your behavior can be traced back to your values and beliefs. Your view of the world influences your behavior. Having good character helps you make good choices and decisions.

Good character is the foundation for good decisions

When you have a good character of honesty, loyalty, and perseverance, you’ll feel good about yourself while earning the trust and gaining the respect of others. People with solid moral character find happiness and success in their life and grow their relationships with others because of honesty, transparency, and mutual respect.

8) Be like water, flexible & adaptable. Realize good things are worth patience & sacrifice.

“A bad plan is better than no plan, and the most important quality of any plan is the flexibility to change.” — Judson L Moore

When you are flexible and adaptable, you more easily accomplish your goals. You find ways to cope and succeed when circumstances are not in your favor.

Learn to bend without breaking. Adaptability helps you handle and embrace change in order to be able to thrive in whatever situation life throws at you.

“The best things in life don’t come easy, but those things are the ones worth the sacrifice.” — Adriana Locke

A good life is up to you. The amount of effort you put in every day, the ability for you to learn from your mistakes, and how you cultivate a trustworthy network of colleagues and friends are up to you.

Your life is all about contrast. Nothing in this world is worth having if you don’t have to go through some hard times. The key is to have mental toughness, self belief, & an endurance mindset.

When you have these mindsets, you view failure as an opportunity to improve yourself, you are unafraid to take risks, and you make sure you continue to have a positive outlook on life because you know you’re worth it.

There you go, 8 life lessons that can change your life for the better!

You won’t learn these life lessons at one time. Be mindful that change takes time and allow yourself the time you need to grow. The key is to be aware of life lessons and apply them to your life. The change you want in life begins and ends with you.

“Life’s challenges are not supposed to paralyze you; they’re supposed to help you discover who you are.” — Bernice Johnson Reagon

Let ‘s crush this week!
oxox Coach K

All links, coaching, discount codes, free content here!

She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!

Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.

Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years. You can find her on the gram, @lil_bit_of_fit

July 30, 2022

Simple steps and success routine to increased productivity & wellness

morning productivity hacks lilbitoffit katie kelly indiana

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

katie kelly indiana fishers lilbitoffit carnivore girl — Up and at’em early! Success habits are everything and they make YOU!

SWIPE for my success tips that will help you become healthier, wealthier, & happier! These are solutions I teach you as a client. Coaching FAQ’s LINK HERE if you need help, too

Save & share on IG here

Aristotle stated those 15 famous words. And for most of my life, I didn’t believe him.

I fought against cultivating good habits & routines because I didn’t want to feel like I had to live my life by other people’s rules. I wanted to be my own person & do my own thing. Besides, keeping a routine was hard work, right?!
Know what I discovered?

Having no routine or structure is so much more draining mentally, physically, & emotionally than any routine could ever be!

By not doing the things I knew would make me better — habits like exercising, positive mindset, personal development, quality sleep, surrounding myself with high value people/uplifting environment, creating gratitude lists — I deprived my body & mind of the energy that these types of positive activities create.

I felt tired…inside & out. To make matters worse, my dreams & goals were slipping away.

A few years ago I decided to take a different path…to listen to Aristotle & WORK on creating excellence in my life by establishing a positive daily routine & intention setting ritual.

LIFE TRUTHS ⁣
1.) You will never become the person you want to be if you don’t take care of your body. ⁣
2.) You are the sum of your surroundings. ⁣
3.) A wish is not a goal. ⁣EXECUTE.
4.) The most important relationship you have is with yourself. ⁣The beauty is in the mess. EMBRACE it.
5.) Rich is in the eye of the beholder. ⁣
6.) The most important food in the world is soul food. ⁣
⁣
Your life is a field of dreams. And like a farmer, you only reap an abundant harvest if you nurture the soil.

Tips on how I optimize a more peaceful, successful, & abundant af life!

Work smarter not harder.

@instacart & @amazon prime same day delivery. Saves time, money, stress, & energy. Allows you to get other sh*t done during your day without having to run errands.

Workout 1st thing in the morning. Get up early. Have a success routine nailed down. No excuses. Walk after meals, set an alarm every 20-30 minutes to get up & walk around, take the stairs, & park further back in parking lots.

Get easy tasks & must do‘s done 1st. Work 1st, play later.

Use clear storage bins & containers to help organize closets, shelves, cabinets, pantry’s & drawers. Purge every week unnecessary items & any items attached to old energy no longer serving you.

Organize shelves, cabinets, drawers, pantry’s, & closets by color. It creates a beautiful aesthetic look & you know exactly where to find things.

Clean 1 area of your home every day. No dirty dishes in the sink. Make your bed. Declutter. Simplicity is bliss.

Get movement & steps in while your food cooks. Sometimes I do a mini workout with bodyweight or dumbbells while my meat Airfrys

If you travel often, have pre-packed bags with essentials ready to grab & go. I have an overnight bag with me at all times, kept in my car & closet.

I lay clothes out for the next day, brush my teeth in the shower, set my coffee on auto brew. It speeds up the process.

I delegate things I don’t like to do or hire it done.

Have ready to go meals or snacks. I keep a freezer full of meat & packets of tuna just in case I don’t have time to go to the store. My go to‘s traveling are stopping to grab a rotisserie chicken or plain burger patties or chicken breasts at a fast food restaurant if I have to.

Outer order, inner calm. An organized clean environment welcomes & attracts more abundance.

The most successful people are organized, honest, service driven, prioritize their health & education, & communicate effectively.

I spend my time working on improving my health, environment, attracting wealth, educating myself & others, & embracing different ways to utilize my gifts to better other peoples lives.

Now go get sh*t done 🙂

Oxox
Coach K

All links, coaching, contact, discount codes here!

Who’s Coach K?

She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!

Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.

Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.

You can catch her on the daily via Instagram @lil_bit_of_fit