success habits – Page 14

June 13, 2022

Advice and affirmations successful people remind themselves

All right squad it’s time to get our mind right for the week!!! #mindsetmonday

A few pages of advice & affirmations some people take a lifetime to learn. These are things successful people remind themselves on the daily.

SWIPE, save, tag, share on IG! What’s mine is yours🤗 Use this to help someone else today!

Take time to count your blessings, we always have something to be grateful for.

I’m extremely grateful for all the wonderful opportunities & people coming into my life. It’s scary & I have no idea where I’m going or exactly what Im meant to do but I’m rollin with it. 🤘🏻

So here’s your permission to do the same if you need it.

I don’t know about y’all but I have been feeling hopeful, happy, excited, confused, & everything in between & some days I feel like I’m just trying not to lose my sh*t.

Uplevels & transformation are uncomfortable AF.🤷‍♀️

During these times this is what I remind myself, + affirmations⬇️

I’m here for it.

I’m ready.

I’m safe & supported.

I’m surrendered.

I’m whole.

I am Love.

I am wealthy, healthy, joyful, able, abundant & prosperous.

I am worthy simply because I exist.

I am me & nobody can be me.

I’m blaming the full moon 🌕😆

Know you’re not alone.

Sending all the love & hugs!

I wanna know at least one thing you’re grateful for below⬇️

Oxox Coach K

All link, guides, coaching, & free stuff here

Join my email fam here

Apply for Coaching here

#positiveaffirmations #positivevibes #Chooseyouradventure #lifelessons #wordstoliveby #successroutine #thoughtsbecomethings #manifestabundance #manifestyourlife #fullmoon

June 11, 2022

How to manifest anything you want, the power of choice

Every morning, peace & love arrive at your door in the form of choices.

morning coffee hello gorgeous girl computer girl boss — Morning view from my cozy bed 🙂

“Upon waking, let your first thought be ‘thank you.’ A belief is only a thought you continue to think; and when your beliefs match your desires, then your desires must become your reality.”~ Abraham Hicks

What amazing choices can you make right now?!

I strategically use feng shui (google it, do your own life admin ) in my home to create a space full of abundance, love & good juju. It’s OK if you don’t believe in this stuff, I’m simply sharing my life

In my bedroom this is the first thing I wake up & see.

It truly changes your life when you savor the little things. I fully live by the beliefs that the “little things” (that are truly the BIG things) matter most & LOVE is in the details

At home, the smallest choices…

opening a window
fresh flowers
savoring a cup of coffee
smelling the fresh air
gratitude & positive affirmations
pictures that make you smile
listening to the birds chirp
taking out the trash (The word #trashpanda is one of my absolute favorites btw)
cleaning your space
watching squirrels (favorite animal)
lighting a candle
having a dance party in your kitchen (which I did yesterday while cleaning )

…can be the spark of more flow, more ease, more joy.

Every day, all day long, we can choose what to focus on, what to consume in all ways, from food & drinks to social media & conversations.

Everything is shaping our energy, health, mood, creativity, & thus our LIFE.

pride sparkly jacket positive vibes self love

Here’s to a day, every day, of choosing more love, joy & all things that feel amazing!

…AND sparkly AF because life is too short & beautiful to be anything but EXTRA!

(Jacket on amazon favorites list, link in IG bio)

Oxox Coach K

#selflove #love #fengshui #manifestabundance #manifesthealth #manifestmoneyandlove #positivevibes #positiveaffirmations #happy #pride #indianapolis #indyblogger #fishersindiana #shareindy #carnivorewomen #carnivorediet #lowcarbdiet #lowcarblife #carnivorelife #strongmom #fitmom #fitat40 #mindset #crohnsdisease #crohnswarrior #lilbitoffit #thoughtsbecomethings #theyardfishers #themarkatfishersdistrict

June 9, 2022December 20, 2022

When is the best time to workout?

Q: When is the best time to workout?

It’s different for us all, you may be on team “whenever my kids or job leave me alone long enough”

There’s no right answer here, & no specific time is necessarily best. Workout whenever it fits into your schedule AND keeps you going back!

If you hate waking up in the morning & the thought of working out early is miserable, then evening workouts are probly in your best interest.

For me, I love morning workouts. No matter what the day throws at me, I don’t have to risk missing my workout or an excuse that I’m tired & don’t feel like doin it. This is part of my morning routine & success regimen. You should have one too.

I also find I have significantly more energy & my attitude is more positive the rest of the day if I do workout. Also helps me sleep.

If you prefer to workout fasted, or follow intermittent fasting, it’s also much easier to roll out in the morning to get your workout done while in a fasted state before hunger sets in.

There are benefits to working out at night too. Many find they have greater strength at the end of the day due to being in the fed state, more awake, & better flexibility/mobility.

Plus, we cannot ignore the fact that life can be stressful af, & there is no better stress relief than walking or sweating it out after a long day.

Which one are you?

oxox Coach K

Helpful Guides and Links

#crossfitwod #workouttips #girlswholift #strongmom #fitmom #fitat40 #fitover40 #carnivore #crossfit #f45 #orangetheory #bodybuilding #crohnswarrior #meatdiet #workoutoftheday #fitnessmotivation #carnivorewomen #carnivoreaf #lowcarbdiet #ketodiet #carnivorediet #indyblogger #carnivorecoach #getlean #nutritioncoach #lchddiet #ketocarnivore #carnivoreketo #workoutroutine #dailyworkout

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