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!
70% of leadership is how you lead yourself. There is a difference between leadership & management just like there’s a difference between preaching & practicing what you preach.
I strive to be the best woman I can be for others & myself. Has nothing to do with perfection, everything about effort & intention.
Just like fitness, sharing a snippet of mine this morning with the 7am squad! Brutal.
I want to be a human that when someone talks about me I would hope that they would say she makes me want to be a better person.
Had plenty of wake up calls where I asked myself a few things:
How do you maintain positivity in the face of negativity?
How do you set goals & a plan to accomplish those goals?
When do you stay committed to yourself despite lack of motivation or shade from others?
People will follow you if you give them a purposeful reason to. That is the foundation that 70% of leadership for yourself is built on.
I feel there are 3 kinds of leadership:
1️⃣Physical leadership: Are you healthy & happy & nourished body, mind, & spirit to be strong & serve as a role model to others?
2️⃣Mental leadership: social media brainwashes you & continuously puts what you want to see in front of you. What are you clicking on, subjecting yourself to, & what are you consuming?
Find the people you want to be like, that you want to embody so you can learn from them & be better. Release the individuals who don’t take you where you want to go.
3️⃣Emotional leadership: The ability to stay balanced & even keeled. Choosing positivity in the face of negativity.
Watch your thoughts. Watch your words. Know your mission & values.
Your mission should be built on the foundation of your values.
The majority of your questions today revolved around: macros, daily routine, changes that made the biggest impact on fat loss & my transformation, & workouts.
Y’all I simply consistently eat meat & lift things. I’ve shifted my focus however completely from fitness & aesthetic goals to my career & longevity the past couple years.
Some things that haven’t changed are the facts I still have Crohn’s (although in remission & med free), & life still takes consistency & intention.
I know many of you are struggling right now…with all kinds of stuff like life, health & fitness, maybe relationships too.
One of the best question asked today was, “How do YOU stay committed & consistent?
I replied, “Commitment is defined as a willingness to give your time & energy into something you believe in, a promise or firm decision to do something.”
What more worthy thing to believe in, commit to, & invest in than yourself & your health?
The process…
1. Truly look at yourself & current state. What are your goals/desires? What do you need to improve to move the needle forward?
If you’re clearly not where you want to be, you need to own that. It is not anyone else’s fault but yours. You control your reality.
Picture your future self & condition. What thoughts & reality do you want to grow? How would you feel? Really visualize this as luscious & vibrant as possible. This is massively impactful, because it’s going to create possibility & self belief.
A practice that helps me visualize & shift my energy to a positive place: I pull up Pinterest & consume positive quotes, images, videos, anything that shifts my state to a happy empowered place.
I asked an elderly patient years ago, “What is the most important thing you’ve learned in 85 years?” And she said somethin to me I’ll never forget that I also heard on a podcast the other day that brought back this memory, “One of the most important things I’ve learned is health is the crown on the well person’s head that only the sick person can see & wealth comes in many other more important forms than money.” Ooooof. Who else felt that? 👋 She went on to say, “I wished I had changed my perspective sooner. Mostly around the perception of being ‘wealthy’ & the perception that in order to be beautiful I had to be skinny. I realize I was always chasing a goal like being rich & losing as much weight as possible instead of embracing the experiences of the journey & being grateful for what I already had.” I don’t know about y’all but I love spending time with the elderly. They’re full of magical wisdom. 3 things I’ve learned in my 39 yrs on this earth I’ll share with you in hopes of you learning this sooner than I did: ➡️Joy, purpose, fulfillment (JPF) vs fame, fortune, applause (FFA). Which would you choose? I choose JPF because if you choose JPF the FFA will follow. ➡️Forms of wealth: self mastery, self awareness, family, health, your craft, personal development, money, time, freedom, charity, adventure, your circle of genius & environment ➡️Don’t lower your standards or standard of living to meet your income, raise your income & standards of living to meet your standards. ➡️If you’re gonna chase something, chase service. Because “To live in the hearts we leave behind, is not to die.” – Thomas Campbell. We’re all gonna die what are you gonna leave behind? Abs, money in the bank, or the memories of a life well lived? Oxox Coach K Scrubs: @wearfigs I’m an XXS top, XXS petite bottom for reference (5’1, 105lbs)
Before I can dive into this, we need to agree on a few things. First, if your goal is body fat loss, the number 1 magical “exercise” you should be doing daily is quit eating sh*t food.
Ditch the highly processed, I have no idea how to pronounce that ingredient, junk.
Eat real food.
Next, to cardio or not? A: it depends. What are your goals/limitations? How’s your biofeedback/stress/recovery? While I agree it can be overdone, I don’t think it needs to be avoided entirely. When done in combination with strength training, cardio can have benefits.
It is possible to lose fat without doing cardio at all, but that depends on your goals. And be realistic here, do you mentally & physically have what it takes to diet down to those shredded pics do you think you want to look like? Are visible abs worth it?
Cardio is a way of increasing your deficit without having to severely deprive yourself. Cardio will NOT increase your muscle mass. Ladies, pick up the weights.🏋🏼♀️
Aerobic exercise can help increase blood flow & oxygen to your muscles & brain. This is good for recovery from intense activity & getting rid of brain fog. Some of my best ideas come when I’m walking (or drinking 🏃🏼♀️↔️🤷🏼♀️↔️🍸😁)
Endorphins release when exercising. This helps lower stress & improve mood. Take that 20 minute walk at lunch.
Don’t use cardio as a way to punish yourself for indulging. Practice forgiveness. One cheat meal or bad day won’t kill you. Refocus, get back on track, eat real food, drink your water, & conquer YOUR LIFE.
Most of all be true to yourself & realistic about your goals. If you love cardio & approach it with the right mindset, who cares if the person next to you tells you otherwise.
That might not be their cup of tea, but that might be your shot of whiskey 😉 🥃 #cardiovsweights
When should I eat? Is there a “right” time? Does it matter? Optimization Tips? Tips for special digestive needs?
The way all the “sporty & exercisey people” talk about it, you’d think meal timing, which is also called nutrient timing, was a make it or break it variable when it comes to body goals.
Is it really important when it comes to health, fat loss, muscle building, or performance? Yes & no in the grand scheme of things in my opinion.
Ima lay this out as simple as possible y’all. This a question received on the reg from people of all diet camps! Meal timing or nutrient timing simply means eating specific food & thus nutrients (ex: protein, fat, carbs, etc) at specific times (ex: pre or post workout, OMAD vs 2 or 3 meals/d, etc).
**Reminder: All of this info along with basically everything I’ve learned along my weight loss, health, & carnivore journey is available in the 354 page Meat & Macros Guide HERE
You can always message me on IG or email at katieokelly2@gmail.com for more info & questions! Coaching FAQ’S HERE
It really comes down to the individual & their specific goal (or lack of). I’m not gonna get into all the complex science stuff & research around this topic, we’d be here forever, but I do want you to have a basic understanding on how specific meal timing can help you, when you really need to consider it, & when you don’t need to stress about it. I share my experiences & tips especially for those of you who have struggled with special digestive needs like autoimmune, IBS, IBD, & Crohn’s like myself.
As always, you do you, boo. This is a non-dogmatic safe space, these are generalities, & personal experience.
In general, by eating a healthy, well-considered meal 1-2 hours before exercise, & another healthy, well-considered meal within 1-2 hours after exercise, most people can meet their workout nutrition needs without anything fancy stuff.
In other words: if you’re a healthy person who exercises regularly, you probably don’t need special workout nutrition strategies. Most of us fall into this category.
SIDE NOTE…special timing considerations: You work out early af in the morning. You can do these fasted if you prefer & eat a well sized meal with plenty of protein after. If you’re hungry in the am, liquids (shakes) & easy to digest, low volume carbs (like cereal or rice cakes) if you eat carbs are more appropriate. I find people who follow a meat-based diet & workout early in the mornings prefer to fast & then eat their largest meal post workout.
Lets talk macros (your Carbs, Protein, & Fat)…
CARBOHYDRATES There are few things in the fitness world more controversial than carbs. Will they make you fat? Do you need them? Timing? The questions are endless. Quality fuel is critical, which we get from carbs & fats. They are our energy sources, not protein. You pick which one you prefer. Carbs in general are your body’s preferred fuel source when it comes to highly glycolytic (means it burns a sh*t ton of carbs) activities like HIIT, the “crossfits,” & Orange Theory-esque type workouts.
Optimal timing & portions are more important. You want every gram of carb you consume to be utilized as an immediate fuel source or to restore glycogen levels – you don’t want it to be stored as fat. I find them consumed around your workouts most optimal. Just remember the more active one is, the more carbs they can typically warrant consuming.
PROTEIN Protein is essential for tissue growth & repair. Since the body is continuously breaking down proteins, our diet must provide sufficient quantities. Although recommended intakes vary & depend on so many different things like dieting/health history, activity, training modality, goals, digestion, allergies, etc, a post-workout protein is almost always universally helpful to kickstart muscle repair, recovery, & growth.
Shakes are convenient around workouts for high digestibility & absorption, but not necessary if you time your meals accordingly to your needs & preferences. I prefer real, whole foods for my nutrition vs supplements. To cover your bases most people do well consuming meals around 30-50g of protein per meal to meet optimal amino acid needs. Timing will differ based upon diet preference, workout timing, workout modality, & specific goals.
FAT The body uses fat as a fuel source, & fat is the major storage form of energy in the body. Fat also has many other important functions in the body, & is needed in the diet for optimal health. Fats (cholesterol) are also the precursors to our hormones.
Fats in food come in several forms, including saturated, monounsaturated, & polyunsaturated. Quantity & quality are important. Fats do help to slow digestion, which maintains stable blood glucose & insulin levels. Fats also provide vitamins & minerals, aid in absorption & are important in everyone’s diet.
Some examples of foods that contain fats are butter, oils, nuts & seeds, meat, fish, & dairy products. Again, people will have different preferences as to whether they get their energy from carbs or fats. Most meat-based people prefer fats as fuel or they only consume a strategic amount of carbs around workouts only.
SPECIAL CONSIDERATION TIPS Athletes may have special needs, for example…
An endurance athlete: You train for high level competition. You log a lot of high intensity miles each week. For you, carbohydrate & calorie needs are likely higher unless you do not digest them well & prefer fat as fuel. You could add a protein + carbohydrate drink or shake during your long training.
A bodybuilder: You lift weights with muscle growth as your goal. Your protein & calorie needs are likely higher especially in a building phase.
Getting ready for a fitness competition: You likely accumulate more exercise hours. Goal is to drop to a low body fat %. For you, carb intake (if you eat carbs) will likely be lower & protein higher especially as calories drop to maintain as much lean muscle mass as possible. Keto athletes will manipulate protein & fat macros to their preferences & needs.
Tips for those with special digestive needs like allergies, autoimmune, IBS, IBD, & meat based: This is simply to help you optimize from my experience as an athlete & someone who lives with Crohn’s & special needs
If you’re going to eat carbs, keep them around your workouts for more optimal utilization aesthetically & metabolically. Largest meals I prefer post workout & earlier in the day. Digestion is better in the mornings.
I did best with minimal digestive issues with easy to digest, gluten free, low volume carbs like rice cakes, gf oats, white rice, rice chex cereal if I was going to eat carbs. I don’t need them much anymore since going meat-based. Ground meat & seafood is easier to digest vs steak, ribs, & chewy cuts of meat.
If you workout early af in the am & you’re not training for a performance sport, I find fasted workouts more optimal as far as aesthetics & digestion. Protein shakes are great if you’re hungry early, training long periods, or don’t have time to eat a meal within an hour or so after your workout. Stop fasting until like noon before you eat after an early workout. “Tone” aka MUSCLE takes FOOD. You gotta build the body first!
People reverse dieting do better with 3 meals/day vs 1-2, especially if meat-based. It’s harder on your digestive system to cram more calories in larger, less frequent meals.
You MUST set yourself up for a successful cut by eating at maintenance or surplus for an extended period of time (like 6 months to a year realistically) BEFORE dieting for optimal, quicker results.
A HEALTHY body loses body fat. You shouldn’t be dieting more than 1-2x/yr for no longer than 12-16wks. Most maintenance levels for active females are around 1800-2100+ calories/d. (I eat 2000/d & am 5’1, 105lbs for example)
When dieting, I find larger, less frequent meals more satiating utilizing intermittent fasting. Fat cycling leaner, lower fat days with higher fat days is extremely effective & easier to sustain on a diet. Try 4 lean days/wk & adjust as you go for your needs. Higher fat days you should be consuming around maintenance calories. Leaner individuals don’t need as many lean days or need to do the Protein Sparing Modified Fasting (PSMF)
Don’t eat a high fat, heavy meal too close to working out. Digestion takes a lot of energy & you will be tired & sluggish. Eat 2+ hrs prior.
Stay hydrated! 1/2 your body weight in oz, more if you sweat a lot & workout frequently. I use Ultima Replenisher electrolytes. If you’re low carb, you require more electrolytes. If you’re having muscle cramps & sh*tty recovery, up your electrolytes. All my product/supp info/discount codes in LINK IN IG BIO!
If you’re having trouble sleeping, peeing a lot, hungry all the time, & tired, check your macros. You may need to decrease protein & up your fat. This is why I suggest at least loosely tracking your food! I find 170-200g of protein on the top end for females. 140g protein is an avg for most active females lifting weights. Most people who are hungry all the time need more fat & calories.
Carnivore Maintenance Macros: start with a 1:1 ratio of protein:fat as a baseline then tweak as needed. Use the TDEEcalculator.net to find your calorie needs 1st. I can help you with these & is something we discuss in your tailored plan on consult calls.
If you’re losing hair, tired all the time, gut messed up, hormones wonky, craving carbs/salt, waking up at night starving, sh*tty sleep & recovery, plateaus in the gym or fat loss – you’re most likely NOT EATING ENOUGH, not sleeping enough, fasting too much, over caffeinating, & stressed to the titties…y’all just chillllll & STOP.
I categorize my meals into PRE WORKOUT, POST WORKOUT, & ANYTIME MEALS.
PRE WORKOUT I find I don’t need a pre workout meal or snack the majority of the time, especially if you’re working out: 1.) Super early in the morning like 5 or 6am or 2.) Afternoon or evening when you’re in the fed state (you’ve eaten)
Most of my fellow early birds & I prefer to workout fasted if we’re hitting up the 5 or 6am gym time. If you struggle working out fasted & don’t feel you have the energy to do this, this is when a small easily digestible snack or a protein shake are helpful. You can also choose to consume a snack or smaller meal prior to bedtime if you’re hungry. Carbs at bedtime will help decrease your cortisol level & help you sleep. So if they don’t cause issues for you mentally or physically, there’s no need to feel like you have to cut them out of your diet.
My more gut friendly, easy to digest options as far as carbs & pre workout or pre bedtime fuel (everyone will be different so go your own way, these are just suggestions not an exhaustive list): Gluten Free Rice Cakes Nuethix Formulations MediPure or Iso-perfect Protein Powder Gluten Free Rice Chex Honey White Rice Gluten Free Quick Oats (If you’re not grain, lectin or fiber sensitive) Sweet Potato (If you’re not lectin or fiber sensitive)
My carnivore & meat based folk, our meals are typically heavy & make our digestive systems work really hard to digest, which zaps our energy for digestion processes, so I don’t recommend eating a larger, heavier meat based &/or high fat based meal too close to workout time. I personally need at least 3-4 hrs after a heavier meal to feel like I even want to workout.
POST WORKOUT This is one I feel people stress way too much about. If you’re eating a sufficient sized meal sometime close to after you workout, you’re gonna be fine! Make sure you’re getting adequate protein for muscle building & recovery. This is also when I prefer to time my carbs if I choose to consume some or I feel I need carbs for optimal recovery.
Times I choose to consume my carbs (My choice is typically 2-5 plain rice cakes, just depends on hunger level & workout volume & intensity): In the evening after a harder, more intense, or higher volume workout like Crossfit or HIIT Post workout at anytime of the day my workout is a harder, more intense, or a higher volume workout like Crossfit or HIIT & I feel I need them. This is totally intuitive for me.
I find I personally don’t need or crave carbs the majority of the time, & if I’m hitting up my typical 5am or earlier morning workout I never eat carbs, I stick to meat & eggs.
ANYTIME MEALS, GENERAL MEAL TIMING, BLOOD SUGAR, & FASTING If you’re one that is not a gym or exercise goer &/or you stick to a low carb, keto, carnivore, or meat based way of eating (WOE), meal timing becomes less important, but I didn’t day not important.
Blood sugar regulation, optimal health, having a good relationship with food (mentally, physically, & emotionally), & eating to have stable energy should always be priorities.
Things I’ve used to check my blood glucose: Keto Mojo: checks both ketones & blood glucose. Has app, blue tooth, syncs with phone, got mine off Amazon. On Amazon favorites list, link in bio & highlights.
Nutrisense Continuous Glucose Monitor (CGM): my top pick. Painless application, has app, syncs with phone, no pricking your finger, continuous monitoring, access to their nutritionists. Link In IG bio, Discount Code: lilbitoffitCGM10
Helpful Times to Check Blood Sugar Fasted 1st thing when you wake before any food or drink: to gain data & a biomarker of metabolic & hormonal health. This is when I weigh myself too.
2 hours after eating combo meals: to see how they interact with one another & affect your digestion & blood glucose. Quality & quantity matter. Ex: combos like carbs + protein +fat, high protein + low fat, high fat + lower protein, carbs + protein, carbs +fat, etc.
After eating singular foods: to see what spikes your blood sugar more than the other. Ex: like testing after eating carbs, diet pop, chewing gum, using sweetener, eating dairy, after a larger high protein meal, after a bolus of fat, etc.
After periods of stress: to see how your body handles stress. Ex: after a hard workout, a poor nights sleep, after a stressful life experience, etc.
BLOOD SUGAR FAQ’s What can I use to track? I’ve used a keto mojo & my top pick is a NutriSense CGM. You can get a simple glucometer from your local drugstore too. Link in IG bio to CGM info, code: lilbitoffitCGM10
What range should my blood sugarbe for optimal body fat loss? I like MINE in that 70-90/dL range fasting. Normal fasting ranges will vary but for most are in the 70-100 range. Mine tends to run higher, around 85-100 while others may be lower around 65-80. Lifestyle, genetics, & environmental factors all matter & can affect ranges.
How long should I wait after meals to check my glucose? I recommend checking prior to your meal then 1-2 hours after eating for your “peak” levels.
What diet works best for food/sugar addiction? Low carb & meat-based hands down in my opinion.
What are normal blood sugar levels? They’re less than 100 mg/dL after not eating (fasting) for at least 8 hours. And they’re less than 140 mg/dL 2 hours after eating. During the day, levels tend to be at their lowest just before meals. For most people without diabetes, blood sugar levels before meals hover around 70 to 80 mg/dL. For some people, 60 is normal; for others, 90. Again, we’re all different.
Why does it matter if my blood sugar is high, like around 120-200ish sometimes? It is very important to keep your blood sugar level under control. It affects everything really, mood, fat loss, weight gain, hunger, satiety, energy, performance, sleep, etc. When your blood sugar level is high, it can cause damage in your veins & arteries. This damage could lead to complications later such as heart attacks, strokes, kidney disease, neuropathies, vision problems, etc.
What foods spike my sugar most? What food has carbohydrates? Carbs typically spike blood sugar the most, then protein, then fat. Fruits, starchy veggies, milk, dairy, yogurt, rice, cereals, bread, grains, basically think anything sweet all have carbs. High glycemic foods affect glucose the most, ex: bread, cereal, candy, baked goods, fruit, honey, rice, crackers, cookies, rice cakes, sugar, pancakes, waffles, potatoes, corn, most processed foods.
If it is sugar free, I can eat as much as I want, right? SF foods can be part of your diet in moderation. Abstainers typically do better abstaining from any carbs, sugar, or SF substitutes. Many cause gut issues like bloating, constipation, & pain due to added fibers, fillers, gums, sugar alcohols & artificial sweeteners. Some of these foods still have carbs (in the form of other sweeteners such as sorbitol, isomalt, & mannitol) & may affect your glucose levels.
Things that may be increasing your blood sugar you’re overlooking: Coffee: Increases adrenaline, cortisol (stress hormones) & blood sugar which can cause a release from our liver glycogen even when fasting. This was one thing I tested, luckily black coffee only affected my blood sugar like 2-5 points.
Fasting too long: Again, increases body stress which increases your cortisol level which will cause liver glycogen to be released & your blood sugar to rise. Are you waking up in the middle of the night? Is your fasting AM blood sugar high (>95)? Try eating more, shorten fasting windows
Dehydration: Less blood volume=higher concentrations of glucose in the blood. Shoot for 1/2 your body weight in Oz of water daily.
Over exercising, under eating, &/or eating trigger foods: All huge stressors on the body which increase cortisol & thus blood glucose. That gut brain connection is so impactful on our body function as a whole.
Carbs: No they’re not the devil. Typically it’s our relationships with them & our habits that are. Carbs do keep us calm by serotonin & cortisol. Our tolerances vary bioindividually. Typically in a healthy individual the more active the more carbs we require & tolerate. Carbs do spike your insulin higher than protein or fats. Carbs obviously spiked my blood sugar higher than any other food even experimenting consuming 2lbs of a high-protein meal. 3 rice cakes spiked my insulin to 160. The 2lbs of beef #meatbars spiked my insulin to 130.
Artificial sweeteners & sweet beverages: If it tastes sweet typically it will cause a reaction in your body & spike your blood sugar to some degree. I’m all about moderation but don’t have the majority of your diet full of diet foods & Splenda just to save a few calories & carbs. They lack in micronutrients which your body needs to function properly. In my experience with the CGM, they did elevate my blood glucose slightly but not very much, maybe 5 to 10 points max.
Alcohol: I’m just leaving this one there, y’all this is common sense. The higher the calorie, the higher the sugar, the higher the carbs the more it is going to spike your blood glucose. The “worst” options are beer, wine, sugary cocktails like White Russians, margaritas, Mojito‘s, Long Island iced teas, etc. I know it’s heartbreaking right ?! Vodka actually dropped my blood glucose when mixed in Diet Coke. Weird but it happens every time & I notice I get cold when this happens. This was not consuming any food with my drink.
Sleep: Not only does this disrupt your satiety & hunger hormones like a leptin & Ghrelin which can cause you to crave carbs & feel like a bottomless pit, it also spikes your blood sugar, & your performance, fitness goals & recovery suffer. I found lack of sleep, & high intensity workouts especially fasting were the biggest culprits that spiked my blood sugar & made me feel like trash.
Tips that helped me with more stable blood sugar & energy: – Stick to meat & eggs & routine meal times. No snacking. – If you’re gonna eat carbs &/or a large meal, eat them post workout. – Pairing carbs with a fat &/or protein source will blunt the blood sugar & insulin spike. – Reduce stressors like over exercising, chronic under eating & dieting, eating too many carbs &/or trigger foods, over caffeinating, not getting sleep, life stress, take more rest days. – Have coffee or your caffeinated beverage AFTER you’ve eaten if you’re caffeine sensitive. The food will buffer it’s effects.
Personal preference always comes into play with meal timing in general. You can choose any number of meals you want. I find most people IN GENERAL considering all diet camps find it easiest to stick to 3 meals per day, minimal or no snacking.
My meat based people & low carbers, most of us choose anywhere from 1-3 meals per day, average being 2 meals per day & around 2lbs of meat for most. Some more sedentary people or people who prefer large meals may like one meal a day (OMAD). Pick what suits your preferences & needs. **A reminder it should align with optimal health, your goals, your schedule, & be easy for you to stick to.
Meal timing tips from my experience to help you decide what is “right” for you: – I find digestion is better & it’s easier to maintain a “leaner” physique keeping your largest meal post workout & larger meals earlier in the day – If you’re gonna eat carbs or feel like you have to have a “cheat” meal or “treat” (which I LOATHE saying btw because food should not be something earned or burned) I find digestion & nutrient utilization more efficient post workout
– If you’re reverse dieting, eating for performance, or muscle building, it’s easier to eat 3 meals per day vs trying to cram all your calories in 1 or 2 meals per day
-OMAD & fasting on occasion are totally fine & beneficial, just make sure you’re using them out of a place of love, using them with respect & not abusing them in excess.
-Fasting & OMAD work great on days you’re not as active, not as hungry, in a fat loss phase, in a “reset” whatever that means to you, or working on improving your gut healing & digestion.
-I feel everyone should be fasting at least 12 hrs overnight. No need to feel like you need to do extended fasting. If you’re fasting 12-16 hrs overnight, that’s FINE. You don’t need to fast at all if you don’t want to.
Typical Fasting Protocols
16/8, 14/10, 12/12 Protocols – Ex: Fast 16hrs/8hr eating window OMAD – One meal a day, fast the rest PSMF – Protein Sparing Modified Fasts: highly restrictive diet that involves severely limiting the intake of calories, carbs, & fat & consuming only lean (zero-low fat) protein 5:2 – Eat normal 5 days, restrict calories to 500-600 for 2 days Eat Stop Eat – Eat normal for 5 days then fast for 24hrs for 2 days 4:3 or Alternate Day Fasting – Fast every other day, eat normal on non-fasting days Skip Meals Spontaneously – skip meals when you’re not hungry
People who shouldn’t really be fasting:
Pregnant Women Women who are nursing People who are reverse dieting People training for performance People who have abused or overly fasted People who have chronically under eaten for an extended period of time (aka you’ve made chasing a smaller body your hobby) People who are trying to gain muscle Women a week before their cycle People healing &/or struggling with adrenal insufficiency & fatigue People with eating disorders &/or disordered eating habits, poor relationships with food, exercise, &/or body image where restriction is a huge trigger
In conclusion, no matter what diet you follow, you should know that nutrition has a significant impact in every facet of your life, it is literally what you are made of. It can especially have a significant impact on your results in the gym. What you eat before, during, & after your workouts may be the difference between achieving your goals & falling short. Remember, there is no one-size-fits-all approach when it comes to the “right” way to eat, workout, or live. You choose what works best for you. 🙂
I hope you found this information helpful! Don’t hesitate to reach out via Instagram or email ( katieokelly2@gmail.com )
👉🏻Choose your friends, food, & alcohol wisely. Ps. Taking 3 shots instead of 5 is still not taking better care of your body🥃
👉🏻Credit cards are dangerous
👉🏻You can bless & block anyone or anything from your life if it disturbs your peace & energy. You don’t owe anyone anything
👉🏻Rescuing a cat 🐈⬛ & a bottle of @crownroyal are totally acceptable valentine gifts to yourself
👉🏻There is no such thing as too many plants (or coffee)🪴☕️
👉🏻 I don’t remember life before @instacart & @amazon prime or #meatbars 🤷♀️
👉🏻 Life actually starts when you get an airfryer. Get 1 sooner♨️❤️
👉🏻The answer is always walk & meat 🥩🦶
👉🏻Stop ignorin all the red flags they be showin, they’re not check engine lights 😆 & when you think a mf won’t do you like that, they absolutely will do you like that 👀
👉🏻You cannot send 2 questions to a man in the same message or next message before getting a reply to the 1st one. You’ll only get a reply to 1. Slow down😜
👉🏻You spend the majority of your day rubbin a piece of glass 📱🤳🏻 Love life fiercely that’s all that matters. Not just the highlight reels.
👉🏻Grocery Stores should put carts in the middle where my pride realizes I have too much sh*t to carry
👉🏻Rugs are expensive save your money, spend it buying your own flowers💐
👉🏻When I was young I wanted 2 kids, a picket fence, & married by 21…lets all laugh together. 😂 Live your own timeline.
👉🏻 Live simple. Things weigh you down. (Except meat. Buy the meat 🍖🙃)
👉🏻Part of me wants to be a powerful independent woman who makes a 💩 ton of money & the other part wants to be a trophy wife with new boobs sitting at the pool & the most difficult decision of my day being what cocktail I wanna drink. Your wants & needs will change. Let them. Always aim to evolve higher. You can do it all!
👉🏻Beware of cocktails that taste like juice, ice cream, or a slushy…before ya know it you can’t walk & have to pick up your dignity down the street the next day. Treat your body like a trash can & you become the trash can.
👉🏻It’s ok to go thru this phase called “fxck everything.” Do your squats & know your worth. Take it one “WTF” at a time.
The question I want you to ask yourself today is what lights you up?
Why you ask?
Because what’s embedded in your responses lies your answers.
I’ll share some of mine & stories you might relate to as well…
➡️I love money.
I didn’t always have a good relationship with money nor believed I was worthy of it. In fact I had a scarcity mindset the majority of my life. In the past few years I’ve learned I need to nurture my relationship with money just like any other.
Money gives me time, freedom, the ability to give back & invest in others. It gives me the ability to give myself things that light me up which in turn give me the energy & happiness to serve at my best.
I changed my story from the thoughts of “I’m greedy & money is bad.” to “I am worthy, smart, & compassionate because I know without money I’m not able to serve others or myself at my fullest capacity.”
➡️I love my health.
I know without my health I also cannot function at my highest capacity physically, mentally emotionally, intellectually, or financially.
This is why I work out 5d/week & eat food that nourishes my body to help me perform at my best. This also means taking time to rest. If you want to be a top-notch athlete you need to live & think like one.
➡️I love my relationships.
Without community connection in some way shape or form we lose our sense of purpose. Be mindful of the company you keep, make sure to surround yourself & consume an upleveling environment.
We were put here to learn, connect, live with Joy, & follow what lights us up.
The truth is we often forget by doing what light us up that is the fastest way to bring the abundance flow back to you.
It’s never too late to rewrite your story & I’ll remind you that there’s nothing enlightening about resisting pleasure, money, your health, etc & turning down the beauty in your heart.
“Don’t ask what the world needs, ask what makes you come alive & go do that, because what the world needs is people who have come alive.” -Howard Thurman
I’m in love with her bling, flare, essence of unapologetically being herself, her femininity & her get shit done attitude! #girlcrush #rolemodel
Minus the boobs, I dunno how she functions in those things. Props ✊ Proud card toting member of the #ittybittytittyCommittee here 👋 🎟
It made me want to continue to live life BIG.
To attract my dreams.
I no longer say “chase” because a high value human doesn’t chase anything, you become what you want & you ATTRACT what is meant for you. – write that down 😉✍🏼
And these…
Living a BIG life requires:
not being afraid to shine
being YOU
giving less fux
not playing small
& not chronically trying to shrink yourself in every facet of that statement
Put your crown on 👑
Get your beauty sleep🥰
Pose in your underwear, whatever tf you wanna do.
I’m sure I’ll get hate messages for it & you know what?! Thank you.
Because if they ain’t talkin about you you ain’t doin something right. – words of wisdom from my momma
I crushed almost 9 hrs last night, no ragrets. Pampered myself instead of going out, & I realized as I’ve gotten older it feels so much better to wake up refreshed🤘🏻
Gonna get in a good workout
Gonna spend the day with friends & family gloriously watching sports & enjoying life!
Rooting for my Purdue Boilers!
I dunno who to choose in the playoffs, great teams! Going with the Bengals & 49ers, how bout you?
Enough rambling, swipe away, words of wisdom from the Queen!
I hope you have the most magical, refreshing Sunday ever!
Oxox Coach K
#boilerup
On Faith
“If I can hold God’s attention, I can hold the world’s.”
On Believing In Yourself
“The magic is inside you, there ain’t no crystal ball.”
On Work
In her book Dream More, Parton wrote, “I never have considered myself a perfectionist, but I do think of myself as a ‘professionalist’…I always strive simply to be my very best.”
On Ambition
“Tumble outta bed and I stumble to the kitchen. Pour myself a cup of ambition.”
On Life
In July 2019, Parton tweeted: “If you see someone without a smile today, give ’em yours.”
On Diamonds
“I look totally artificial, but I am totally real, as a writer, as a professional, as a human being. A rhinestone shines just as good as a diamond.”
On Love
I’ve had to go against all kinds of people through the years just to be myself. I think everybody should be allowed to be who they are, and to love who they love.”
On Life
“Everybody has their own journey, they have their own way of doing things. And who am I to judge?”
On Marriage
“He’s always loved who I was, and I loved who he was, and we never tried to change each other,” Parton said about her
husband Carl Thomas Dean, in the June 2016 issue of O, The Oprah Magazine.
On Real Beauty
“You don’t have to look like everybody else. You don’t have to be a raving beauty to be special and to be beautiful.”
On Life
“I make a point to appreciate all the little things in my life. I go out and smell the air after a good, hard rain. These small actions help remind me that there are so many great, glorious pieces of good in the world.”
On Work
“I always count my blessings more than I count my money. I don’t work for money, never did.”
On Life
“Everybody’s life is a soap opera. Everybody’s life is a country western song, depends on who’s writing it.”
On Diets
In her book Dolly: My Life and Other Unfinished Business, Parton joked, “I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.”
On Life
“Find out who you are and do it on purpose.”
On Stardom
“I’m just a working girl. I never think of myself as a star because, as somebody once said, ‘A star is nothing but a big ball of gas’–and I don’t want to be that.”
On Work
“I’m not going to limit myself just because people won’t accept the fact that I can do something else.”
I love storytelling. I love storytelling my life & I love hearing people share stories about their lives, emotions, & experiences.
I loathe small talk.
Most likely a big reason I find dating exhausting. Too many people are only willing to scratch the surface of actually getting to know someone, putting in the minimal effort required, vapid conversations.
Hardly anyone actually asks you out on a date or even coffee to meet face to face anymore.
I thoroughly enjoy a confident, masculine man who takes the lead & is on the old fashioned side.
Speaking of old fashioneds, ☝️ point if you too fancy this beloved cocktail of choice. Double ribeye points (I just can’t say brownie😂) if you buy me one AND tell me stories about your ambitions, your big goals, your likes/dislikes, weird thoughts, dreams, whatever – I wanna hear it.
Embrace who you are.
Since freeing myself from the chains of people pleasing & what I thought I “should be” & blazing a path of my own, that painful path has led me to being the happiest I have ever been. It has allowed my light to shine & attract the right people, places, lessons, & opportunities.
Not all these things were rainbows & sunshine & sweet cocktails & coffee that taste like heaven. Some felt like gaping wounds that you poured salt on & chased with a shot of bad tequila or a yager bomb.
GAG.
BAD memories from college. Same with anything peach or that semi resembles jungle juice.
Oprah Winfrey said, “Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.”
Happy birthday to Queen O today btw. I love Aquarians, from one “weirdo” to another, I see you.
To all my astrology nerds out there, I’m a Scorpio Rising, Cancer Sun, & Sagittarius Moon. Very much a Scorpio/Sag.
Kinda like I’m the most positive, open minded, free spirited, fun person to be around, but my feelings run deep & I will cut a mf if I have to to protect my peace, my family, my people, & my money.
Today, a reminder to just be you, be weird, be kind to people, get to know one another. And realize you’re never behind, there are no timelines, & fulfillment means something different to us all.
I haven’t traveled the world, but I’ve experienced some really cool places. I’ve lived thru moments of what some people back home would only dream of, but yet, I’ve found more fulfillment in my morning coffee, writing, caring for livestock & my plants, that 1st bite of delicious food, listening to music that brings back smiles & memories, watching the flowers & trees dance, feeling sunshine on my skin, & somehow those are more savory.
Do you get anxiety when you look at old pictures or how many calories you burned or how rigid you need to be on your diet?
I’ve talked to a lot of you about this today.
Its ok if your diet is different now than it was then. You have control over your choices. And just because you have 1 or 2 days of consuming more than you normally do doesn’t mean you’ve failed.
You need to have self-awareness over chronic self sabotaging habits.
If you are constantly worried about the number on the scale or how many calories you burned or how rigid you are with your diet because you fear other people will judge you, or how long or how much you need to be fasting & these things lead to binging & physical &/or emotional harm, we have some self healing work to do.
This exact conversation comes up in coaching consults on the reg. Whether my clients are in their 20s, 30s, 40s, 50s or beyond. Disordered eating & body image issues do not discriminate.
This concept was hard for me to accept, too. We change, it’s what we do. If you are taking care of yourself, feel good, & nourishing your body with food, so be it if you’re doing things a little differently than others.
If I have a rough body image day & miss a smaller or leaner or stronger version of myself, I quickly remember how miserable I was at certain times in my life. Then I’m grateful.
I thought about food constantly, had intense anxiety around food in social situations, was a slave to my exercise. I worried more about what other people thought of me than what I thought about myself.
You give up your power. Your hobby then becomes chasing a smaller version of yourself. And I’ll tell you right now it doesn’t help you lose more body fat more times than it does.
Engage in movement you love & eat food that supports your physical & mental health.
Food is a part of life, not your whole life.
Focus on the important shit that truly will move the needle forward.
