success habits – Page 14

June 9, 2022

Things I had to do to lose belly fat and gain a lean, healthy physique

“I forgot to eat.” Something you will never hear this girl say now.⁣⁣
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Years ago, I wore my ability to restrict food like a badge. Result: constantly being cold, loss of appetite, & zero energy. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open. ⁣⁣⁣
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Workouts I thought I was gonna pass out. ⁣⁣
Blood pressure super low, like 80/58 low. I remember the doctor saying do you feel lightheaded a lot? ⁣⁣
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I had a DM from a woman this week & she made the statement she was never hungry & didn’t understand how eating more macros would help. ⁣⁣⁣
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So I put it this way…⁣⁣⁣
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Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Which one do you wanna be?⁣⁣⁣
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Katie Kelly/ Coach K / @lil_bit_of_fit 🙂

A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. ⁣⁣⁣
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This is why females eating below their BMR or at a low body fat don’t have a period. Your body is preserving energy to live. ⁣⁣⁣
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This is commonly why you’re constipated. Digestion slows. ⁣⁣⁣
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This is why you’re cold, no energy. Your hormones & systems down regulate to compensate.⁣⁣
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Other Common Symptoms:⁣⁣⁣

Irritability⁣⁣

Cold extremities ⁣⁣⁣

No sex drive⁣⁣

Increase in belly fat⁣⁣⁣

Chronic fatigue & soreness⁣⁣⁣
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Common Causes:⁣⁣⁣

Chronically eating in a calorie deficit⁣⁣⁣

Candida, Bacterial Overgrowth, Food Intolerances⁣⁣⁣

Malabsorption, gut inflammation⁣⁣⁣

Chronic stress, hormonal imbalances ⁣⁣⁣

Too much coffee (it suppresses appetite)⁣⁣⁣

Low quality food, deficiencies ⁣⁣⁣
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Should you eat if you’re not hungry?⁣⁣
Or when you’re not feeling hungry but know your body needs food, what should you do?⁣⁣
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Always eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware that your body is in need of nourishment. ⁣⁣
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2 guiding factors of what to eat & how much:⁣⁣
1. Inner Wisdom — how the body lets us know that we need food, or have had enough to eat. Growling stomach.⁣⁣
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2. Outer Wisdom — knowing what your body needs even if it’s not exactly asking for it. Knowing you haven’t eaten in hrs.⁣⁣
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I hope this helps! Swipe for things I had to do to get a healthier happier leaner physique that may also help you!!

Oxox
Coach K

Helpful guides & links: https://linktr.ee/lil_bit_of_fit

#carnivorediet #carnivore #lowcarblife #lowcarbdiet #foodaddiction #sugaraddiction #bingeeating #lchfdiet #meatdiet #iifym #ibs #ibd #crohns #colitis #crossfitwomen #bodybuildinggirls #myfitnessjourney #selfhealing #disorderedeating #crohnswarrior #orthorexia #crohnsdisease #reversediet #reversedieting #lilbitoffit #shareindy #indyblogger #losebellyfat #guthealth

June 8, 2022

My daily routine, carnivore meal prep, macros, workouts, and how to manage hunger

I used to be hungry all the time. Had a request to post my daily routine & how I managed hunger. Y’all it doesn’t vary much. You can find that post here on IG & save it!

All products, supplements, links, & discount codes are here.

I remember the day I looked in the mirror & realized I’d been living a lie.

I’d been living in a figurative house my lies built.

Btw, I hate sharing my food.

Other things I don’t share are toothbrushes & wieners but those stories probly aren’t IG appropriate & sure to spark conversations that’ll go down the gutter rather quickly😂 Yes, I also need to put that on a T-shirt🤔

My success, I understand now, I owe to cultivating a routine & environment that serves me positively body, mind, & spirit.

I’m still hungry but in a much different way…

I love my life & am extremely grateful. It has fed my soul & stoked my hunger in more ways than one & got me thinkin…

I remember being hungry all the time. Even after a huge meal, I still wanted dessert.

I noticed my friends were able to eat smaller portions & be satisfied. I felt ashamed. I’d binge on massive portions of carbs, usually cookies, candy, brownies, donuts & ice cream.

Ice cream was easier to throw up. I could eat gallons & I’m embarrassed to even tell you how many gallons I’ve eaten at 1 sitting.

As I aged & became more self aware, a sense of amazement/awakening crept over me…

Was this bottomless hunger really all physical hunger? It couldn’t be.

Could I sit down at a meal & push away my plate, full & satisfied, without the urge to overeat?

I could, but only after I figured out that I wasn’t only hungry for food. I was hungry for purpose, enjoyment & satisfaction, & not just in my belly, but in my whole life.

Somewhere as a kid, between farm chores, playing with My Little Ponies & going on my 1st diet, I lost track of the idea that I was allowed to enjoy my body, my food, & just being me.

I had to learn the bigger lesson – that hunger isn’t simply about filling our bellies, but about something deeper: a hunger for purpose, connection, joy, & love.

From my own experience & awakening of learning to feel full, body & heart, I hope you find ways to satisfy your inner hunger.

Sharing my routine which has enabled me to have the body & life of my dreams.

Let this be a conversation starter with yourself. If you need help cultivating a routine, I’d be glad to listen! 🥰

oxox Coach K

#successhabits #fatlossjourney #lifelessons #happy #love #lifeisgood #carnivoretransformation #carnivorediet

June 7, 2022

Ok reasons to not have a kid or get married

I didn’t expect to be asked this question

No better time to discuss this than #pride

I respect & love everyone regardless of their status & beliefs on relationships, food, fitness, parenthood — whatever you wanna fill in the blank here…

I started my social media over 10 yrs ago with the hopes of sharing my life, words, & emotions to become something greater than myself to help others out there just tryna to be a better human.

I refer to myself as “self partnered”. Ive openly been divorced twice.

No ragrets.

I’m grateful for every multi dimensional & faceted relationship in my life.

Use this post as a reminder you are already love.

I’m surrounded by infinite love, abundance, wealth & riches. Prosperity that isn’t simply monetary in nature.

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

The contrast lies in people cultivating actions & beliefs out of obligation rather than authenticity.

Thru the years, having a specific status like being married or a parent became like a status symbol or achievement.
Like somehow you’re better, more successful — more LOVED than your single or childless self.

I want to remind y’all today — your whole life is Love.

“People say that what we’re all seeking is a meaning for life. I think that what we’re seeking is an experience of being alive. The meaning of life is whatever you ascribe it to be. Being alive is the meaning.” – Joseph Campbell

I’ll leave you with this…
Don’t be afraid to love. Yourself, other people, experiences — fall in love with as many things as possible!

I carry a piece of every relationship in my heart. I carry them because they made me a better woman — the confident, compassionate, hopeful, self-partnered human that is ready to openly welcome her next one

oxox Coach K

#travel #adventure #selflove #lifeadvice #wordstoliveby #crohnswarrior #crossfitgirls #lifelessons #girlswholift #datinginyour30s #carnivorewomen #carnivorediet #indyblogger #indybloggers #marriage #dating #relationshipgoals #love #divorce #parenthood #loveindy #shareindy#indianapolis #fishersindiana #singlegirl #singleguy #datinginyour40s #single #singleonpurpose #writer #speaker

June 6, 2022

The difference between IBS and IBD and how Carnivore can help with gut healing

I lived the majority of my life misdiagnosed with IBS when I in fact had IBD Crohn’s.

Know the difference!

Ulcerative colitis involves the inner lining of the colon, while Crohn’s disease involves all layers of the intestine & can occur in both the small intestine & colon. Mine is specifically is affected in the right lower quadrant (around where your appendix is located).

These disorders affect the gastrointestinal (GI) tract, the area of the body where digestion takes place. Digestion affects every facet of your life including fat loss goals, performance goals, & just living every day life.

It can be paralyzing when you don’t know what to eat & are struggling with symptoms.

The diseases cause inflammation of the intestine & lead to ongoing symptoms/complications.

There is no known cause or cure for IBD, but fortunately there are many effective treatments to help control it, including diet & lifestyle. Carnivore saved my life.

If medications fail to control the symptoms of IBD, or if certain complications occur, surgery may be required.

There is no single diet or eating plan that will work for everyone with Crohn’s disease or ulcerative colitis.

Dietary recommendations with my clients are tailored for each individual, depending on what part of the intestines is affected, if they have IBS or IBD, specific body goals, lifestyle needs & preferences.

Swipe for all the cheat sheets on things that I learned, things that helped me improve symptoms, carnivore healing phases, symptoms, triggers, & supplements that were helpful! IG: https://www.instagram.com/p/CeeqJRiJLrv/?igshid=YmMyMTA2M2Y=

I assure you there is light at the end of the tunnel!!

Sending you all the love & hugs & know that I understand I’ve been there too!

Supplements you can find here with discount codes & coaching FAQS: https://linktr.ee/lil_bit_of_fit

#IBS #IBD #constipation #bloating #weightloss #weightlossjourney #lowfodmap #guthealing #lowcarbweightlos #workouttips #guthealth #loseweight #sugaraddiction #foodaddiction #autoimmunewarrior #lowfodmapdiet #fatlossplan #carnivorediet #carnivorewomen #ibsdiet #crohnsdiet #crohnsdisease #ulcerativecolitis #carnivorecoach #crohnswarrior #lchfdiet #crohnsandcolitis #crossfit #bodybuilding

June 6, 2022

Client call question: Is eating 1,000 calories the same as eating 2,000 calories but burning 1,000 calories off during exercise?

Client call question: Is eating 1,000 calories the same as eating 2,000 calories but burning 1,000 calories off during exercise?

A: NO. Not only are you lacking the calories needed to fuel your body appropriately to get the results you want, you’re also lacking in micronutrients, which your body needs to function at its best.

Let me point out a big issue: 1000 calories is not sustainable nor enough to sustain a toddler.

By eating so little your body begins to down regulate and fight against you, your metabolism drops, you lose muscle, your hormones begin to go wonky & the list goes on.
Basically you create a dumpster fire for yourself & attain the dreaded #skinnyfat for many.

This is what happens when you don’t strength train, abuse cardio, &
under eat, losing muscle & increasing body fat. You may lose weight but your physique looks nothing like the picture you have in your head.

I explained to my client It would be far easier & more effective to eat 2000 calories & train intentionally.
We should set ourselves up for a successful fat loss cut by reverse dieting if we need to, construct a success routine, then shoot for a small deficit & reassess.

During my last mini cut I only reduced my calories by about 300-400. That’s it.

Let me reiterate we shouldn’t obsess over our fit trackers, earning or burning food.

A much better option to overtraining & under eating is to create a lower caloric deficit, stick to that for 2-3 weeks & then reassess.

fat loss supplements — Link here to products and discount codes

The weight loss is slower, easier, more sustainable, more enjoyable, & life sucks a whole lot less

So if this sounds like you & you’re at a point where you’re no longer seeing progress & don’t know what to do, I’d love to help.
Link for coaching options

Coaching FAQ’s

Oxox
Coach K

#fatlosscut #fatloss #lowcarb #carnivorefatloss #meatbaseddiet #carnivorewomen #ketodiet #diet #carnivoretransformation #getlean #losebellyfat #lchfdiet #fitmom #strongmom #lowcarbdiet #losebellyfat #fatlosstips #crossfitgirls #girlswholift #fitness #indyblogger #indianapolis #fishersindiana #carmelindiana #weightlosstransformation #fatlosstransformation #carnivorecoach #beforeandafterphoto

June 1, 2022

Why digestion affects your fat loss and workouts, especially living with Crohn’s, IBS, and Colitis. Tips to help!

I’m fortunate enough to be med free loving with Crohn’s.
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I’m an advocate of being EDUCATED & FLEXIBLE, eating foods that are nourishing, suit YOUR lifestyle & needs.⁣

I’m a coach that helps you find your “happy.” I understand how living with gut issues, being overweight, or simply having a poor relationship with yourself paralyzes you.

I’m not a coach that’s gonna give you a specific meal plan, sell you sh*t that doesn’t work, or put on a façade that me or my life is perfect. Perfect doesn’t help anybody, remember that.

I’m gonna share my story & let you decide how to put your puzzle pieces together as your guide.

Specific Products did significantly help me. I don’t have a gallbladder either, fyi.⁣
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I created an entire supplement guide just for you! PDF LINK IN IG BIO!⁣ I’m happy to answer questions via comments or dm.

product and supplement guide — Tap for Guide

So fueling like an athlete with special digestive needs & why digestion matters.

Here are my top tips living with gut issues as a fitnessor just like you! Swipe!

⁣Why do I eat a meat based diet?⁣
— I’m sensitive to lectins, oxalates, high histamine, high fodmap foods & phytates. ⁣
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I wondered for years why I felt like poo after eating nut butters, high amounts of veggies, fruits, fiber, sweet potatoes, breads, & any nuts & seeds. Basically my body hates anything but coffee, gf alcohol, eggs, & meat.

Why I choose a diet based on animal foods

Majority of my calories are from the most nutrient-dense bioavailable foods

I LOVE & thrive off meat with no digestion issues.

Minimal fiber, meaning everything is easy to digest.⁣

Low to no sugar, or highly palatable processed carb based foods. These are my biggest triggers when it comes to binging or basically eating like an a$$hole

Natural fats & plenty of protein. I’m fuller longer, don’t have energy crashes.

My body is more recovered, less inflamed, I eat more food & stay leaner with no binging. My workouts feel great & I simply do what I love.⁣
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I modify my “carnivore” diet to my preferences. There is room for leniency, you are in charge of your adventure.
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I hope this helps you find your happy! Go crush it, Team!⁣

If you need 1:1 support, apply here!

#ibs #ibd #crohns #colitis #carnivorediet

May 28, 2022

What macro or food should I choose if I’m hungry and going over my calories in a diet?

I know I’m not the only one who has wondered this exact thing in times of hunger & juggling fat loss &/or physique goals…or playing the ole “macro Tetris”

Basic rule of thumb: if you hungry & you’re choosing to over eat, CHOOSE A LEAN (means lower fat) PROTEIN SOURCE. The higher the fat content, the higher your calories will be.

Carbohydrates typically affect your blood sugar the most.

This is also a reason higher protein carnivore & meat-based diets vs high fat are extremely effective in helping you achieve & maintain a lean, more muscular (athletic or “toned” as a term many of you use) physique.

Youtube, video also on IG @lil_bit_of_fit

Also a reason why fat cycling is effective. (which is similar to carb cycling for those who are familiar with carb cycling)
It focuses on higher protein and helping you achieve a calorie deficit by lowering your fat on specific days. Basic science and math at the end of the day.

My favorite lean protein sources:
Ground chicken
Lean ground beef (90-93%)
Cod
Tilapia
Shrimp
Scallops
Chicken breast

Hope this helped you guys!

All links here to purchase the 354 Page Meat & Macros Guide & Coaching FAQs if you need help reaching your goals!

oxox Coach K

May 25, 2022

How to create the life and body of your dreams by choosing your own adventure

Yesterday I pulled over at Hardee’s & ordered 3 chicken boobies, grilled, plain. (I had to refrain from sayin “chicken boobies”😂)

Back to work today after a fun few days in Nashville!

The dude looked at me like I had 4 eyes. He was like, “Oh you want the chicken club sandwich?”

I’m like 🙄, “No b*tch, I want exactly what I ordered.” My carnivores, I know you feel my pain when ordering out.

Point of this post, CHOOSE YOUR OWN ADVENTURE

video here

My past self would’ve simply settled for the sandwiches when it wasn’t exactly what I wanted because I would’ve been afraid to order something different.

Do you know we all just supposed to be here Vibin, enjoying ourselves?! That’s it.

Why do we over complicate things?

-Because we fear judgment & not being accepted.

Manifesting the life & body you want is not about changing your current reality, it’s about shifting into the reality you desire.

Speak up for yourself.

You still have to do the work with food, exercise, money, & relationships.

The biggest steps are self-awareness & learning not to give a 💩about what other people think.

For example: my diet is 99% meat & egg-based. How dare I post me enjoying alcohol or coffee because that makes me different. It opens myself up to criticism.

I’m not sorry they bring joy to my life in moderation & I don’t give 2 fux what anyone else thinks. And neither should you.

It would’ve saved me much heartache in relationships. Because I was too afraid to ask for what I needed in fear they wouldn’t love me.

It would’ve saved tons of debt because I wasn’t buying sh*t I didn’t need just to impress other people or numb my unhappiness.

It would’ve saved years in agony trying to eat fruits, fiber, vegetables & foods that absolutely tore my insides up, exacerbating my Crohn’s.

You don’t have to be perfect or fit a mold to be worthy, to matter, or for your voice/story to impact others.

Do you boo.

Happy hump day🥩

Eat meat, lift weights, be happy😃

Oxox Coach K

May 18, 2022

Love people for the humans they are

I cringed. Conversation starter…saw a T-shirt this mornin that said, “The best man for the job is a woman.”🫣

Why do we feel the need to have to hate on the opposite sex? I’m so grateful my parents taught me it’s OK to be a “girl” & it’s OK to be strong like a “man” too. They just wanted my brothers & I to be ourselves.

Listen Linda, I’ve been divorced twice, but I still LOVE & appreciate men. I’m grateful for y’all. I acknowledge there are some things you men do way better than me, & I’m totally OK letting you do it.

I love everything about women, too, we’re both simply unique. (get yer minds out of the gutter, because I know they went there😂)

My mom taught me I can do anything a man can do, & if I can’t, I can hire it done.

💁🏼‍♀️Girl boss shi*t level 100

— THIS is more about being a self-sufficient human, not hating on the other sex.

It’s like when I get questions when you could’ve simply Googled & YouTubed that shiz

Ima straight shooter, we real talk on this channel. Y’all can do your own life admin.

I know I don’t need someone to take care of me nor do I feel like I have to have a man to be happy, but I do love the feeling of having someone to protect & take care of me because they want to.

Successful relationships thrive because you see each other as equals & want the best for one another. Your happiness is my happiness.

Not because either one feels they can’t take care of themselves or are incomplete without the other.

A negative pattern I used to fall into, I would attract partners where I quickly fell into the role of mom, teacher, &/or enabler.

Karen, we ain’t got time for that.

And neither do you guys. Choose a woman that makes you want to be a better man, that lets you be yourself, lets you be the provider, lets you be the more masculine, enjoys taking care of you & most importantly, is your best friend.

Ladies, vice versa.

A healed, confident person is honest, blunt af, & tells you exactly who they are & what they want. If you’re confused, there’s your answer.

How bout we all simply love people for the humans we are & what we bring to the table?!

Oxox Coach K

Would love to hear yawls experiences and thoughts on IG !

May 17, 2022

The best diet for the athlete and exerciser with IBS, Crohn’s, and Colitis

I thought living with an autoimmune disorder was just going to be my story until I decided to rewrite it.

I’m fortunate enough to be med free, to have my health, to have jobs I love, & a friends circle that is nothing short of bombdiggity!

I’m not one to slap labels & fit into any certain “camp.” I’m an advocate of being EDUCATED & FLEXIBLE, eating foods that are nourishing, suit YOUR lifestyle & specific needs.

Your questions around fueling like an athlete with special digestive needs➡️here are my top tips living with Crohn’s as an athlete! Swipe!

Why do I eat a meat based diet?

I’m over 2 years carnivore! Healthier than ever!

— I’m sensitive to lectins, oxalates, high histamine, high fodmap foods & phytates.

I wondered for years why I felt like 💩 after eating nut butters, high amounts of veggies, fruits, fiber, sweet potatoes, breads, & any nuts & seeds. Basically my body hates anything but coffee, gf alcohol, eggs, & meat😂

Why I choose a diet based on animal foods👇⁠

⁠ ✅Majority of my calories are from the most nutrient-dense bioavailable foods⁠

✅I LOVE & thrive off meat with no digestion issues. BM’s more normal. Maybe TMI but for those of us who struggle with gut stuff — shxt matters — literally 💩

✅Minimal fiber, meaning everything is easy to digest⁠.

✅Low to no sugar, or highly palatable processed carb based foods. I found these are my biggest triggers when it comes to binging or basically eating like an a$$hole.

✅Natural fats & plenty of protein. I’m fuller longer, I don’t have energy crashes, I can eat 1-2 meals & be happy all day & not have to worry about having a bunch of meal preps.

✅My body is more recovered, less inflamed, I eat more food & stay leaner with no binging. My workouts feel great & I simply do what I love.

I modify my carnivore diet to my preferences. There is room for leniency, you are in charge of what you put in your mouth. (Get your mind outta the gutter)

If there is a food not animal based, that doesn’t trigger symptoms for you, don’t feel pressured to avoid it.⁠

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I hope this can give you HOPE. Go crush it, Team!

Peace, love, & 🥩⁠💕