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!
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
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
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.
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.
You can catch her on the daily via Instagram @lil_bit_of_fit
This delicious low carb Chicken, Cheese & Bacon Casserole is loaded with cheesy goodness. It’s perfect for breakfast, lunch or dinner and easy on the budget!
Store leftovers in the fridge for up to 3 days or freeze for up to 3 months. This recipe makes about 6 servings. You can plug this recipe in your tracking app with the ingredients you choose for more accurate macros. I use MyFitnessPal & simply create a recipe.
INGREDIENTS
1 tablespoon of Olive Oil (you can use butter, beef tallow or bacon fat too)
2 cloves of Garlic, crushed (optional)
1 small Onion, diced (optional)
1 teaspoon of Salt
1 pound of Ground Chicken (I prefer Perdue ground chicken)
8 ounces of Bacon, cooked & chopped
Dash of Oregano (optional, season to taste)
1 cup of Cheddar Cheese, shredded (Use whatever cheese you want)
2 large Eggs
½ cup of Sour Cream (optional)
¼ cup of Heavy Cream (optional)
½ teaspoon of Pepper, ground (optional, season to taste)
DIRECTIONS
Preheat the oven to 355F.
Place a large nonstick frying pan over high heat and add the oil, garlic, onion, and half the salt. Sauté until translucent.
Add the ground chicken and brown. Remove from the heat and stir through the bacon and oregano.
Pour the mixture into a casserole dish and sprinkle over the cheddar cheese.
In a bowl, add the eggs, sour cream, cream, remaining salt, and pepper, whisk together. Pour over the chicken mixture.
You see, I used to be made fun of because I was the smart girl & was shy.
I read — A LOT…because it helped me escape.
I used to hide it.
As I aged, I realized the importance of being a forever student & figuring out the best ways for me to learn, comprehend, & APPLY the knowledge to daily life.
You can read all the books & listen to all the podcasts in the world but if you can’t comprehend AND apply the knowledge you learn, you’re wasting your time. Knowledge + ACTION = Power.
If you don’t like to read, listen to audiobooks & podcasts & take notes! You’re more likely to remember & comprehend the material.
Ex: I’m a busy body, so I listen to many audiobooks & podcasts while cleaning, cooking, walking, driving, & in between patients at work.
It’s a part of my daily morning routine, called #habitstacking I take notes on my notes page on my phone & on paper for review.
We don’t know everything, but everyday we have opportunity to learn! Utilize your time wisely.
I know when it’s time to rest, however, the majority of my days are spent investing in myself whether via exercise, learning, self care, service, reading, podcasts, optimizing my day, tackling my to do list, creating, helping others, & aligning to opportunities for extra income so I have more time & freedom to love & live life joyfully.
I align to as much abundance as possible so that I can give back to others less fortunate. From my brain & bookshelves to you, some of my favorite books/podcasts/YouTube’s.
A multitude I want to put here! And like me (& you), this list is ever-changing & evolving!
@lil_bit_of_fit ‘s Live Your Best Life List If you’re ready to begin again, start here!
Sharing my list!
GRATITUDE & MINDSET: Name off at least 3 things you’re grateful & do at least one thing that brings you joy. Smile more. Compliment more. Do at least one nice thing for someone every day. Make a vision board or list on Pinterest & fill it with visions, quotes, pictures, & expanders of the life, love, body, & person you desire to embody. Believe you are worthy & deserving. Listen to positive podcasts, read books, surround yourself with extraordinary people & nurturing environment.
HEALTH: Get a walk or some kind of movement done 1st thing in the morning. Be intentional about getting 10K steps/d. Choose nourishing food that does not cause any negative physical or mental triggers. Eat slow & mindfully. Hit your protein grams/d. At least 30-50g/meal. Average 2-3 meals/d, no snacking. Let your carbs & fat grams fall where they will. Eat at your maintenance calories the majority of the year. Hydrate. Walk after meals, even 10 minutes. Eat your largest meal & carbs (if you eat them) after your workout & taper meal sizes off later in the day. Moderate caffeine & alcohol. Strength train 3-4 x/week. Use HIIT cardio wisely.
SELF: Do sh*t you love everyday, fill your cup. Sleep 7-8 hrs/night. Take rest days. Sweat, get sunshine & nature as much as you can. Live by the 4 agreements: Be Impeccable With Your Word, Don’t Take Anything Personally, Don’t Make Assumptions, Always Do Your Best.
WEALTH: LOVE what you do. Spend & invest wisely. Find out what you love to do & get paid well for it. Realize you work to live not live to work. Money is good, it’s energy & freedom. Give back. Wealth means more than just money in the bank. Make decisions from a source of love not greed or loathing. You deserve a life of abundance!
RELATIONSHIPS: Connect with your people. Make memories! Tell people you love them. Communicate efficiently & often. Seek first to understand before judging. Your network is your net worth. Every opportunity is a networking opportunity, carpe diem, savor the present.
That’s it. There’s mine. Make your own! Remember motivation is fleeting, but you have the choice to be a person who keeps commitments to themselves!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
One day I woke up and I was sick of being the fat girl. I was sick of the FEELING of hating my body, feeling slow, out of shape, weak, struggling with gut issues, & frankly, mediocre. DONE.
Body transformation takes time. It’s taken me about 10 years to build and heal my physique! I currently live a meat-based or “carnivore” lifestyle and haven’t felt better!
I’ve lost 55lbs throughout my lifetime. I’ve been all shapes and sizes. I’ve made all the same mistakes as you from trying every diet known to man, bingeing and purging, restricting, abusing exercise, taking diet pills – you name it.
Only until you learn to love the skin you’re in & make the changes you need to make from a place of self love vs self loathing does true transformation take place.
You asked me for my best fat loss advice and here are 10 things I would say…
1. You don’t have to diet often once you heal your body & make peace with the right foods & workouts for you. Your routine and success habits will transform your body into whatever you want it to be. That starts with an abundance mindset.
2. You should focus on strength training and feeling amazing. Sprinkle in just enough cardio to do your body and mind well. The secret is progression and consistency. Just get to the f*cking gym.
3. You don’t need as much fiber or as many carbs as you think you do, especially if they’re causing gut issues. We’re all different. Experiment. Do what works for you, not the crowd. Eat animal based nutrition (meat & eggs) & cut processed foods.
4. Sleep & recovery are just as important as food & workouts. No, you can’t function optimally on 5 hrs of sleep. Stress management is also a must.
5. Sometimes success looks like contentment, not chaos. Drop the FOMO & slow down a little bit. I realized running myself into the ground, trying to keep up with everyone was serving no one. It’s ok to be considered boring. It’s ok to like to go to bed early & get up early. You are the star of your show, not a cameo. One person’s “living life to its fullest” may be another person’s demise if it’s not true to their alignment.
6. How bout we normalize not “liking” certain things about ourselves but being ok with it, like cellulite. Use it as empowerment & proof of a life well lived.
7. Wisdom is remembering a past experience & feeling without an emotional attachment. Learn your lessons & move on.
8. Just like life, the scale will have ebbs & flows. You can’t grow & change staying the same weight & staying at the same point in life. The secret is not allowing the ebbs & flows to affect your emotional well being.
9. Stop letting your clothes wear you. YOU wear your clothes. Be your own fashionista. Wear whatever the f*ck you want. BE EXTRA. Dress to compliment your body. Stop trying to fit into clothes that are outdated & don’t fit you anymore.
10. Stay in YOUR lane & do what’s best for you. You don’t need to follow rules or follow the crowd. Like I always say, “I don’t do rules, I do what feels right.”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
The biggest question I get, “What is your secret to body transformation change and being consistent on the Carnivore Diet, especially at work?
I’ve worked in radiology for 17 years! I’ve been Carnivore for 3 years and counting! It helped me heal my disordered eating & put my Crohn’s in remission.
A: 👉🏻self awareness. A woman who knows herself & what she brings to the table is not afraid to eat alone. Remember that. Go your own way.
They’re not really secrets, it comes down to self-awareness & success habits.
I’ve lost 55lbs in my 40 years. My body has been all different shapes and sizes! I’ve learned so much throughout my journey!
One BIG success habit that changed the game for me, I bring an airfryer to work. I like my meat cooked fresh. I’m more satisfied with my meals & I have control over what I put in my body.
I also make sure I have a variety of meat for my 12hr shifts in radiology. If I need groceries & to optimize my time, I use @Instacart & have them delivered to work.
If you’re new around here, I talk about my story, gut issues, triggers, transitions & experiences on my first year on Carnivore here in this blog interview. It’ll answer the majority of your questions!
**I’m speaking from my experience here, remember, we are all beautifully unique & different human beings. There is no one-size-fits-all approach to anything in life. You have to find your special blend. That’s what I help my clients do!
🥩For ME, I prefer 2 meals/d on avg. The largest after my workout for recovery, the 2nd late afternoon around 2-3pm. My digestion is slow & not as efficient in the evening, therefore I keep my largest meals early in the day & fast anywhere from 16-20 hrs naturally overnight depending on my work & workout schedule. I DO NOT do extended fasting & do not force my fasts. I eat when I’m hungry, fast when I’m not. Fasting is not a dirty word. It is simply a tool & strategy to optimize fueling your body. Just like macros.
🥩I set realistic expectations as far as aesthetic goals & know I don’t always have to have an aesthetic goal. Right now I’m just chillin in maintenance. Some days I eat leaner low fat days, other days I cycle in high fat days because I’m craving fat. After about 2-3 lean days I need a high fat day. Favorite lean meats are shrimp, 90% ground beef & chicken. Higher fat meats I enjoy ground waygu beef, 80-85% ground beef, eggs, ribeye, & salmon.
🥩I realize a certain level of leanness is going to require sacrifices. You will be hungry. If you’re eating leaner meat, you’re cutting calories, so yes, it will suck. If you want shredded abs, stop complaining & put in the work. That work requires mindset shifts as well. If you’re not willing to do what it takes to look that way, set another realistic, attainable & SUSTAINABLE goal. As a coach, my job is to tell you what you need to hear, not what you want to hear. Sometimes that means setting a new goal, eating more food, committing to a healing process, resting, & learning to love yourself first.
🥩Balancing blood sugar is the key to fat loss, feeling satisfied, & minimizing cravings. Keep meals protein & fat focused. You should not be snacking in between meals. If you feel the need to snack, your meal either didn’t contain enough protein &/or fat or was not large enough.
🥩Protein is the most satiating. General range: 1g/lb of body weight or goal weight for most. Avid exercisers, athletes, people lifting weights, & older people require more. Most do well spreading out around 30-50g/meal, 2-3 meals/d without digestive distress. Take a digestive enzyme prior to eating, it will help increase stomach acid. I use Utilyze by Nuethix Formulations. Discount Code: lilbitoffit
🥩For carbs, most people do well controlling blood sugar regulation with meals under 40g of carbohydrates. The less active you are the less carbohydrates you typically require. The body optimizes carbohydrates most efficiently post workout & in the evening before bed because it reduces your cortisol (stress) level & can help you sleep better. Nail your protein first & then determine what fuel source is most appropriate for your health needs, digestion, training & fitness goals. Your fuel sources are carbohydrates & fats. So if you’re lacking energy, & you’re “carnivore,” try upping your fats.
🥩I work out fasted at 5 AM most mornings. I feel best working out 5 days/week. A mix of cardio & strength training like CrossFit, walking, & bodybuilding. Do sh*t you LOVE that keeps you active & in the gym. TAKE REST days. I prefer 1 active recovery day & 1 full rest day. You do not need to be working out 7d/wk.
🥩Manage stress. Schedule self care & rest days. Sleep 7-8 hrs/night. If you’re sleeping less than 6 you did not earn your workout. My favorite selfcare is walking, coloring, saunas, hiking, fishing, nature, writing, & creating graphics for y’all.
🥩I don’t ‘treat myself’ or ‘cheat.’ Food is not a reward/something to earn. I also dislike saying cheat because it implies it’s going to benefit you in some way. Cheaters cheat to win. You’re not winning by cheating yourself. I also stay away from sugar and carbohydrates that are physical & mental triggers for me. I am an abstainer, not a moderator.
🥩I eat 2 meals/d on avg as I said before. My days off or if I can sleep in, I can eat 1 larger meal post workout as OMAD. (One meal a day). You must experiment. Your experience/needs will be different than mine. It takes TIME. It took me an entire year to fully adapt to a meat- based lifestyle, & yes, I gained 15lbs initially. I’ve now lost around 20. Have patience.
🥩The majority of meals are my Airfryer Crispy meat bars. 85% ground beef & ground chicken. I avg 2-2.5lbs of meat/d. If you have a problem with feeling if you’re full, cook 1lb of meat & eat it. Wait 20 minutes. And if you’re still hungry cook a little more. That will keep you from over eating &/or eating too fast. I removed most pork & dairy, I don’t digest them well. I don’t add extra fat. Choose meats that are higher in fat. No, I don’t like organ meat & I don’t worry if my meat is grain fed vs grass fed. It doesn’t affect me.
🥩I stick to beef bc it’s satisfying & delicious but not SO delicious I want to binge. Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyperpalatable & processed meats.
🥩There are 50 freaking shades of the carnivore diet. We all have different tolerations & needs. I have MANY sensitivities so I typically only season with salt. The majority of my food is meat & eggs. Rice cakes on occasion pre/post workout if I have an evening workout & feel I need them. I’m rarely above 50g of Carbs/d. I do fine on white rice, rice cakes, & rice Chex cereal as far as carbs. I do not digest fruits, vegetables, lectins, oxalates, high fodmap foods, nuts & seed well at all due to my Crohn’s. I feel better not eating them.
🥩Yes, I drink coffee. Preworkout & morning drink I enjoy @strongcoffeecompany in my coffee. It’s kind of like a creamer for me. It does have caffeine. I blend about 4oz coffee, 5-6oz hot water, & 1/4 scoop of the strong coffee company latte. Use a packet of stevia if you want yours sweeter. Link in bio on Instagram. Discount code: KatieKelly
🥩As far as macros **these numbers are for ME**
I hesitate to give any specific numbers but I want to show you guys how much food you can actually eat & enjoy when you commit to healing & eating foods that work for you!
I’m 5’1, around 105-107lbs, crossFit & bodybuild 5d/wk, average 15,000 steps/d, active job in radiology. Macros vary, I leave room for flexibility. These are my avg ratios: 0-10% Carb, around 30-40% Protein, & 50-70% Fat. I do cycle lean, lower fat days with higher fat days because that’s what my body likes. I avg ~1800-2100+ cal/d. The lowest my calories get on a lean day may be around 1550. Protein I avg 160-200g. Yes, I realize that’s a 💩ton but I thrive on higher protein & moderate fat. I don’t have a gallbladder so my threshold is lower than most keto, low carb, & carnivore enthusiasts.
🥩I hit 15k steps/day, even on rest days. When I’m at work I walk around my CT machine or I take laps around the building when we are not busy. I drink a ton of water (around 100-120oz/d) + electrolytes. I like Ultima Replenisher Electrolytes in grape, raspberry, watermelon, & cherry pomegranate flavor. Link in my IG bio too!
🥩I do drink coffee daily. Have Zevia & cocktails socially. Stick to vodka, bourbon, & seltzer’s mainly. I don’t typically eat & have cocktails, I choose 1 or the other. Set a 2-3 drink max limit & I order a shot & typically a Diet Coke & mix my drinks myself when I go out so I can moderate how much alcohol is in it. Some months I won’t drink at all, others, I’ll pick 1 or 2 days & go out on the weekend. I’m an adult it’s my choice. I don’t deny or beat myself up if I choose to be a human & drink & make memories with friends & family. You shouldn’t either. I do feel better not drinking, duh, as most of us will. Alcohol also increases estrogen & messes with your sleep. So if you’re one who drinks that glass (or 2 or bottle) of wine a night, you may want to change some habits, especially if you’re having trouble sleeping, with gut issues, hormonal imbalances, etc. Lack of sleep, stress, & consuming food triggers cause more issues with any gut or Crohn’s flare‘s for me. Alcohol on occasion, I’m OK with.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
WTF is considered middle-aged anyways nowadays? I remember when I thought 30 was old?!
Who doesn’t love a good leopard print? Amazon find 🙂
I have a big birthday coming up, the BIG 4-0! For many, this is a death sentence. It’s all downhill from here…
…like you magically turn the page, become less attractive, less desirable, boring – kind of like an old penny you find on the ground.
But for me, I feel a sense of pride & appreciation for my body & my life at this point. Every wrinkle, scar, sun spot, stretch mark & dimple of cellulite, baby. Let’s throw a couple divorces in there, too. LOL.
(I did LOL)
They all tell my story.
Did you know my friends used to call me “Momma Cougar” after my FIRST divorce?
–those are stories for another day (& another drink).
What can I say?! I’ve historically been attracted to younger men. My last husband, yes, SECOND divorce, was 10 years younger than me.
Amazing man, really, I did pick a good one. No need to end things on bad terms. Remember that thing I preach? Learn to let people go with a loving heart. Your life will be more peaceful that way, I promise.
Other things that will make your life more peaceful: treat your body & mind like a temple, ladies.
Eat well, lift weights, be happy, do sh*t you love, don’t wait on anyone or anything, always remember your worth, & remind yourself you ain’t got time to teach, try to change someone, shrink to their level, or be someone’s mom.
Change takes time y’all. I’m 3 years “Carnivore” with my lifestyle & healthier than ever!
I call myself “Vintage.”
Vin·tage /ˈvin(t)ij/
of old, recognized, and enduring interest, importance, or quality : CLASSIC
There are 10 years between these 2 photos. Like a fine wine, bitches,
Does my life look different than I thought it would at 20? Hell to the mf, YES!
I thought I’d be happily married, 2 kids, a dog, white picket fence, workin a 9-5 M-F, still doin Jazzercise at church. When in reality, I happily live alone in an apartment with my cat, Pete. I’m divorced, kidless, have more hats on my coat rack when it comes to jobs than you can shake a stick at.
Unapologetically living life in hair extensions & lashes somewhere between scrubs & leggins. I’m clothed in purpose, smashing #meatbars with my 2 boyfriends, Al & Abe (my airfryers) on the daily.
I love every minute of it & I laugh.
I laugh because life is funny. You think you can control every outcome with precision as long as you do everything PERFECT. As long as you make all the “right” choices, it’ll go as planned. Doesn’t matter if it’s with love, money, or your body. It applies across the board. Just roll with it.
Thing is, I’ve aged, but I’m not aged. I think and feel and breathe like I always have. I’ve grown wiser, but not stupid. There’s still a ton of dreams that will be realized, adventures to be had, and a life to be lived.
I hope you feel that way, too.
My advice?
Keep going. Be your best YOU. Take every day as a blessing. Tomorrow is not promised. The best is yet to be, even if today is in shambles.
Yesterday is a bridge to nowhere, but tomorrow is a bridge to everywhere.
Carpe Diem!
I’ll leave you with some life lessons because, well, that’s how I roll.
No aesthetic #glowup & extensions can overshadow the lessons you’ll learn with life. I hope these spark a thought-provoking flame for your own reflection.
Unapologetically Be Yourself
I too feel the word “authentic” gets thrown around & over used nowadays, but it still doesn’t discredit its truth & power. I’ve learned no one can be me & it takes way too damn much energy to try & be someone else. What happens is you lose yourself & attract the wrong kinds of people in your life.
Success is Not Defined by Numbers, Titles, Productivity, & Achievement
I am worthy simply because I exist. Not because of my weight, the titles before or after my name, how many hours I’ve worked, my relationship status, or numbers of likes or followers. Success is defined by me, happiness is defined by me, relationships are defined by me, Joy is defined by me & I create my reality.
Love Shows Up For You Every Day Love shows up every single day if you let it y’all. Let go. It may not be in the exact form, person, or way that you think but it’s always there. Let the Universe take care of the how, why, & when. You just gotta roll with it & have fun on the journey to whatever it is that you want. Pay attention to the signs & pings that you’re drawn to, like places you’re drawn to, food you love, jobs, workouts & gyms that call to you, people that always show up in your life or your mind. Those are signs.
Take Time for You & Realize There’s A Big Difference Between Alone & Being Lonely
Remember when being alone was boring & scary af & you thought that made you a loser? My alone time now is like Church & something I’ve come to cherish. I have to have it to refresh. Taking time for myself is vital to all my relationships. You can’t serve anyone with an empty cup.
Just Do It
I’ve most definitely learned that magical things come from working outside of one’s comfort zone. I admit I LOATHE being a beginner. I wanna be a master of everything like right now. Starting new jobs are extremely hard but I know as soon as I find my groove I rock whatever is thrown my way. Fear of failing, fear of embarrassing myself, fear of exposing myself stifled me for decades. Now, it might take me some time to pursue something, I may have to figure some sh*t out first, but I will never have a dream I don’t follow because I don’t believe in myself.
Be Present, Speak Up, Gratitude, Always
Being present – really fckin hard for me too. I miss out on the beauty of the now when I don’t slow down tho. Take time to pause. Literally tell myself this numerous times a day. Speaking up & standing strong in my beliefs also plagued this recovered people pleasing crowd follower back in the day. You just end up a watered down version of yourself. Gratitude is always the answer, like walk. If in doubt, walk, you’ll hear me say. Every single day is a blessing & I don’t dare take that for granted. In the last 10 years, I’ve witnessed how precious life & health are. I look for little ways to celebrate everything, I wake up & say thank you to the Universe & God every morning. I tell my plants, appliances, & my cat Pete I love them. I know, I know…I’m a special kind of weird. I make a point of reflecting on the people & things I’m grateful for…and THIS my friends, all of THIS in its collective has made all the difference.
Cheers to defining your own life . Here’s to many more years of awesomesauceness! (Yup made that up)
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I used to be a huge sugar burner. I didn’t understand why I had energy crashes, craved carbs & was hungry all the time despite eating plenty of food.
Even when I was eating in a surplus, training for performance & muscle gain. I was eating plenty of meat paired with more rice, rice Chex, & rice cakes – no matter how large my meals were I was always hungry 2 hours later.
It was super frustrating & not convenient at all as I work in healthcare & don’t have time to have meals every 2 hours.
I fluctuated from a sugar burner, to metabolically flexible, & everywhere somewhere in between during my health & fitness journey.
Since going meat-based with my diet I no longer have these issues of being a “sugar burner.” I now can incorporate smaller portions of white rice based carbs like rice cakes around pm training with minimal negative issues. I really don’t crave them anymore, nor need them. Becoming metabolically flexible, which just means you’re able to burn both glucose & fat as fuel, was the biggest life changer. It took much experimentation & patience!
I can easily fast overnight & in between meals for hours, without having to force or feel like I want to rip someone’s head off because I’m hangry
I don’t worry about multiple snacks available at all times because I have to eat every 2 hours. That’s food freedom for me.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
here. Confessions of another dirty bathroom photo.
Confessions of another bathroom photo…
I made some big decisions lately.
I’m going down part time in radiology. This is my last full-time week & I booked a legacy photo shoot for my 40th in August.
I read a past journalist entry this morning dated October of 2020.
It read, “My coworkers & I were going thru our schedules & I had a gut check moment. I’ve had 3, THREE whole days off in 2 months.”
My reaction, “WTF, Katie! You have a problem.”
I’ve confided in y’all about how I have an addictive personality.
I was never addicted to 1 thing. I discovered thru therapy I was addicted to filling voids.
It’s a hard shot to swallow. Most truth bombs are.
I reflected on my journey this mornin & gave gratitude for how far I’ve come. And I hope y’all can do the same. Be proud of yourselves!
My addictions were similar shades.
Mornings writing with Pete (and coffee, of course)
I’ve been all 50 shades & shapes & sizes of fugged up, mentally & physically. They affected all my relationships.
Like the memes…
𝗠𝘆 𝘁𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁 𝗮𝘀𝗸𝗲𝗱 𝗺𝗲: what do we say when we feel like this? 𝗠𝗲: you coulda had a bad bitch? 𝗧𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁: NO.
Quoting @lizzobeeating seems like a positive life decision for me at this point
You?
My biggest fear used to be gaining weight.
Now, I’ve quickly discovered my biggest fear is missing out on life & working my life away.
I enjoy coaching y’all, writing, speaking, networking with my community, nurturing relationships, & helping others more at this season in my life than trading my time for money.
I want to spend as much time with my mom & dad, my friends & family as I can, making as many memories as I can. Loving the sh*t out of this life, squeezing every drop.
That’s my true wealth.
I hope I gave y’all a laugh, & let you know that it’s OK. We are always 1 decision away from a completely different life.
“Addiction is an attempt to regulate a nervous system chronically stuck in fight or flight.
Addiction is an attempt to escape from feeling a pain and emptiness that runs to the core of a persons being.
Addiction is a form of self abuse. When we are abused or emotionally neglected as children, we can become our own abuser. It’s all we know. Our brains seek to repeat the familiar.
Addiction is the result of not having childhood co-regulation. An inability to self sooth. A lack of healthy ways to cope.
Addiction is the result of witnessing things that were scary, overwhelming, or downright terrifying without having a safe adult to help you understand them.
Addiction is the childhood LACK OF EMOTIONAL CONNECTION, manifested.
Addiction is an attempt to silence the “dark” thoughts that re-play (like a broken record) the voice of the critical parent.
Addiction is the result of a society’s greatest lie: that says some people aren’t lovable, worthy, or valuable.
Addiction is SHAME. And it’s usually a shame that was never that persons to carry.
Addiction causes a person to engage in survival based behaviors they wouldn’t otherwise engage in like: deception, abuse, theft, or betrayal.
Addiction is a slow spiritual death that no human being consciously chooses.”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Q: “I’m trying to work calories up but I don’t feel hungry. I know I need to but I am petrified to gain weight because I only feel noticed when I’m skinny.”
Note what you said here: you fear weight gain because you only FEEL NOTICED when you’re a certain size.
The “health” I was constantly congratulated for: -weight loss -thinness -self control / dieting -exercising for calories burnt -a lower number on the scale -a lower number on my pants -*looking* healthy The health I rarely was congratulated for: -weight gain -acknowledging disordered eating -quitting dieting -exercising for body and mental health -ditching the scale -going up in size -*being* healthy External validation is like a drug. When you’re told how great you’re doing, how “healthy” you are, it feels like a high. Internal validation is like a daily vitamin. When you tell yourself it’s ok, that your health is not defined by what you thought it was, & it feels like comfort.
Let that sink in.
Eating more food can be uncomfortable, mentally & physically. It’s a mind fxck. Especially if you struggle with digestive issues like IBD, IBS, Celiac, etc. Especially when we’re told to eat less & do more.
The majority of my clients fall into this category. We need to reverse diet & heal before we even think about a cut.
It may take being strategic about the types of food you choose to aid in digestion, nourishment, & get those calories up so you can go on being a bada$$.
Things we work on if this is the case: ⁃ choosing lower volume foods to help get calories in if you have problems with feeling too full like adding fat butter/tallow/or bacon fat ⁃ choosing higher fat meat ⁃ choosing softer meat like seafood, ground meat, & shredded meat vs steaks & roasts ⁃ eating smaller more frequent meals, not fasting, being more active ⁃ protein shakes
Now repeat after me, WELL-FED HUMANS CHANGE THE WORLD!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
