Tag: success habits

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How many calories should I be eating?

“How many calories do you eat?” “How many calories should I eat?”

Fabulous question & one that is unique for you. Just because your neighbor eats a certain amount of calories or follows a certain diet or just because I do doesn’t mean it’s correct for you.

Lemme explain…

The number of calories someone requires to maintain their bodyweight is unique & specific to them. Therefore, just because 2 people are the same height, weight, age & gender, doesn’t mean they should consume the same amount of energy (which is calories) per day.

Daily caloric requirements are influenced by many factors including these & swipe for cheat sheets!⬇️

▪️ Occupation (active vs sedentary)

▪️ Training frequency & intensity

▪️ Recent dieting history (metabolic adaptation, disordered eating, etc)

▪️ NEAT levels outside of work (walking for ex)

▪️ Diet quality, thermic effect of food (whole foods vs highly-processed)

▪️ Overall health & hormone status

▪️ Sleep Quality, Stress

▪️ How much muscle you have

It’s a matter of perspective. What you think is “alotta calories” is highly subjective, as different people will have different interpretations of what they consider to be “alotta food.”

Also, macro requirements will depend on the individual as well, everyone has a different threshold of energy & macro ratios of which they thrive. 

Pay more attention to the below vs hyperfocusing on numbers:

▪️ Energy availability is in a great position to optimize health, performance & recovery

▪️ Your diet includes whole foods highly bioavailable & packed with essential nutrient requirements

▪️ Your relationship with food is healthy, hunger & satiation cues are on point

Enjoy the cheat sheets, experiment, & have fun! Don’t be afraid to eat!

You got this! How many calories are you crushing? 🦾🥩

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How sleep affects your entire life! Do you know your sleep chronotype?

Good morning America 🇺🇸🐮☕️🐈‍⬛
and all my friends from across the globe!🌎❤️

Ya girl slept almost 9 hours & didn’t get up until 815! Holy sh*t Pete & I actually had good lighting for a decent picture☀️😄

I can’t stress enough how important sleep is. As someone with Crohn’s disease I’ve noticed over the years sleep is the number one factor that affects the way I feel throughout the day AND my ability to achieve specific body goals including fat loss.

It affects my gut flares, digestion, performance in the gym, cravings, hunger, & my ability to give fcks about things I really need to get fcks about.🤷‍♀️

— And it makes me a much nicer human 👀

As far as how I manage sleep:
I shoot for an average of 7 solid hours of sleep a night. I’m typically asleep by 845ish PM.

On workdays I get up at 4 AM, Im at the gym training by 5 AM, at work by 6:45am. Work 7am-7pm.

Did you know there are #SleepChronotypes ? I AM A LION🦁
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I came across @thesleepdoctor years ago! There are 4 genetic chronotypes that describe sleep patterns.

IG LINK HERE TO SAVE POST FOR A REFERENCE

These Chronotypes affect your metabolism, productivity, creativity, & most of all your energetic, mental + physical health.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some people are genetically wired:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉To sleep half awake & alert, light sleepers, have a low sleep drive.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 To be morning oriented driven optimists with a medium sleep drive. True morning person – wake up & shine.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Prefer a solar based sleep schedule, awake with the sunrise, wind down with the sunset, have a high sleep drive.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 To be night oriented people with a medium sleep drive. They get a second wind after sunset & want to complete projects and/or have a creative rush.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It helped me not only understand myself but also how to schedule my day to better serve my health, happiness, AND as a result👉increase my success in life!

He has a 3 minute quiz to see if you are a lion (morning bird), bear (sun up to sun down rhythm, most common), wolf (night owl) or a dolphin (who are all over the place as far as sleep needs).⁣
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Follow the link: https://thepowerofwhenquiz.com/
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Also posted a YouTube, link in stories & highlights under podcasts/YouTube’s. Scroll to the end.

Book recommendation in highlights under books. All on IG, link here too!

It will be a game changer for your health. Remember knowledge + APPLICATION is power.

We need to equip ourselves with information about OUR bodies, so we can thrive! ⁣⠀⠀⠀

Would LOVE to know, what best describes you?👇

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The people who are comfortable being alone will never waste your time with dating games

I saw a post today by @wittyidiot that I felt in my soul. I know I’m not the only one out there that absolutely thrives being alone the majority of the time. 

And I really hope you guys are your own best friend, you really should be.

So hear me out, you’ll appreciate this. 

He said: “The people who are comfortable being alone will never waste your time with dating games. All business, zero bullshit. If they’re special, you’ll know and you’ll know you’re special too because they choose to spend time with you over their favorite person, themself.

It’s the last place we want to be. We’re basically interviewing you to replace ourself as our new best friend and we really don’t want to give up that position but we are also intrigued that there is more out there than the echoing cacophony of our own bullshit in our heads.”

✊Preach it brother.

I am at the stage where I don’t simply want to be crazy in love. 

I want to be calm in love. 

I want to be confident in love. 

I wanna define love. 

I want to be happy in love.  

I want to be understood in love. 

My safe space & biggest adventure.

Feels like freedom & home.

Likes long walks down the meat aisle. 😁🥩

#relationshipgoals ❤️

Random Full Moon 🌕 Monday night journaling.

Enjoy!

Oxox Coach K

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Operation build a booty and sculpted shoulders! Effective movements and workouts!

Operation build big a booty & shoulders for 2022? 🦾🍑 — it’s a vibe 😉 

No, you don’t have to switch up your workouts every time the wind blows. I’m asked this on the reg. I rarely switch up my body building basics routine. I focus on consistently getting my sessions in & consistently lifting heavier than I did before. Swipe through!

Real results are not from complicated movements, booty bands, supplements, & endless cardio.

There is no quick fix or hack to building muscle. Building muscle aka “Tone”

It takes time. Patience. Consistency.

It takes intentional training & programming.

It takes eating more food & putting an end to chronic dieting.

It takes putting an end to freaking out everytime the scale changes.

It takes Periodization.

It takes choosing optimal exercises, rinse & repeat over & over.

When it comes to muscle building for a specific body part the exercises you choose are kind of like the food you choose for your diet.

One “healthy” meal doesn’t make an effective diet. It’s the consistency of meals consumed over time.

Invest in good trainers & coaches to teach you how to do these properly. Form is everything. Basics are everything. Eat your protein and simply get to the gym!

If you are not doing any of these, have fun & add them to your arsenal 🦾🍑 🥩

Oxox Coach K

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A reminder on being dogmatic about your diet

How bout we start our week off with a laugh? (& #MeatBars of course) Then somethin I wanna remind y’all, especially our newbie “carnivores” out there.

Saw a meme this mornin that said somethin like: 

How to be an adult:

  • pay your bills
  • Don’t do meth
  • Eat bacon (I’ll add beef 🥩😉)

😂

Seriously tho…

I’d also like to add “- Go your own way” to this list.

Had some people flip their sh*t that I included rice cakes on my list of how to build a meat-based meal on last nights post. 

“Well won’t that spike your insulin???? We’re not supposed to eat those!!!” They said. 

Y’ALL…it all comes down to what you metabolize & absorb properly, what you digest efficiently, the quantity, your emotional relationship with that food, what food combos you pair that food with, the application of why you’re choosing to consume that food & when – I could go on & on. 

A lotttttta stuff right?!

Numerous factors come into play when it comes to what kind of food, diet, & workouts are right for you.

The same thing with trying to figure out your career path or love life or purpose, etc – we are all going to be different!

Also, if you’re not digesting fat properly you’re also going to have a hard time controlling & stabilizing your blood sugar most likely. Carbs are not the enemy here. It comes down to body function & your relationship with foods.

ANY food or substance you put into your mouth (let’s keep it clean here 😆) are going to stimulate some kind of body function reaction & response. Protein & fat both raise blood glucose to varying degrees.

If you can’t break down food to absorb & utilize the nutrients like fats, proteins, vitamins, minerals, etc. you will experience sub optimal health & struggle with body goals. 

Food preferences will be different for all of us. Life is way too short to be dogmatic about anything in life especially love, food & fitness.

So let’s not over complicate things, be overly sensitive, & take everything so personally that we allow the silliest things to cut like a knife & make a wound that doesn’t need to be there.

Trust the journey of your life & you will gradually outgrow what you thought you should do. You’ll outgrow what you thought you couldn’t live without & fall in love with what you truly needed & what was meant to be❤️

Oxox

Coach K

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How to hit your protein & examples of meat based meals on carnivore, low carb, and keto

Meal prep cheat sheets to help give y’all visuals on examples of how to break down meals. 

Had tons of questions about how to hit 50g of protein. The biggest tip is TRACK YOUR FOOD! 

I like MyFitnessPal.

Educate yourself on what it is you’re consuming in meals. You don’t have to track forever, but self awareness is an investment that will serve you for a lifetime.

Here are cheat sheets of a variety of meats & animal based foods to make this as easy & basic af as possible!

You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.

Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…

I still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing. 

Also included the “meat your macros” with #MeatBars examples if you like 2 meals/d.

Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.

Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.

My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.

Some examples I’ve used with clients:

21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)

30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135 grams protein (~1.0–1.1)

30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)

45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Happy meal prepping!

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The biggest question asked this week and your answer: what is your daily food & fitness routine?

  1. The fact I match my coffee cup is making my OCD so happy right now. 
  2. Most common question yesterday from y’all was about my daily routine & workouts so I’m gonna post the helpful infographics to give y’all ideas for the week!
Fyi! Special flash sale on the complete guide to meat & macros here!

There’s a LOTTA newbies round here, welcome! Bookmark these, save them as a reference as you wish.

If you’re lost on your path to success, go back to where it all began & start fresh.⁣

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You asked me how I figured out my routine, & it came from decades of making all the mistakes. My routine also changes with my learning & seasons.⁣

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When I began this Instagram years ago I used it as an outlet for myself & an inlet for others to join in my life journey. An honest & real depiction through the most incredible rollercoaster ride I will ever be on. ⁣

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Success, whatever your definition, won’t come easy. Habits & routines constantly evolve through your life. But there will be life truths that always ring true to bring you back to the ground where your roots were planted. ⁣

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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. ⁣

4.) The most important relationship you have is with yourself. ⁣

5.) The beauty is in the mess. ⁣

6.) Rich is in the eye of the beholder. ⁣

7.) The most important food in the world is soul food. ⁣

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Your life is a field of dreams. And like a farmer, you only reap an abundant harvest if you nurture the soil. Remember if you can’t love the reflection in the mirror with tummy rolls you’re not ready to love the reflection with a six pack. Appreciate your seasons. ⁣

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I mapped out my new daily routine here + workout structures, swipe away. ⁣

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I also created a PDF version with clickable links & clickable images to take you to the appropriate information. @swanwick @goultima @nuethix_formulations @emrtekinc @amazon 

Link to guides in IG bio as well!⁣

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As always, hope this helps you create a routine of your own!!⁣

⁣PS you can purchase your copy of the workout guide here: This Workout Guide + Free access to the Lilbitoffit’s 100 page Guide to Optimizing Food & Fitness 

**If you guys need to use other methods of payment, feel free to email me or reach out via Instagram and I will get you fixed up ! Email: katieokelly2@gmail.com

IG @lil_bit_of_fit

Oxox⁣

Coach K⁣

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Why your body never changes and what to do instead

Listen, I belonged to the “I’m working my azz off (literally) club why am I not seeing results?” for decades.⁣ 

Weekends were always excuses, social time was always an excuse, i’ve been good all week so I deserve this…it’s easy to make excuses. 

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Happy swiping. Do any of these sound familiar to you?⁣

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Triggered much?⁣

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Good. Our triggers tell us where we need to heal & change.⁣

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The majority of the questions asked this week were centered around not seeing body change or fat loss despite cutting food.

Most of the time they come down to these things that you don’t want to hear. 

If you keep doing what you’ve always done you will always get the same result. Remember that. ⁣

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I tell you guys these things with love.⁣

You’re worth the change.⁣

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Oxox Coach K⁣

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You can take the girl out of the honkeytonk but you can’t take the honkeytonk out of the girl

Nothin like a 1st calf heifer bringin life into this world unassisted! 

Video cred to my dad @bryankelly8261 I was like holy sh*t, dad posted a video on Instagram! 

As my 👼🏻🙏Papaw, Jerome W. would say, “Good worker.”

To quote one of my favorite movies, “You can take the girl outta the Honkytonk, but you can’t take the Honkytonk outta the girl,” -Sweet Home Alabama

You know those places. 

Those places your heart is the happiest & at peace. 

For those of you who may not know I basically WAS raised in a barn. Kelly Farms has been in the family name for almost 160 years. 

My first love was agriculture & cattle, it’s all I ever knew growing up. 10 years in 4-H, 4 in the FFA, president of my chapters, top of my livestock & crop judging teams.

I was raised by the toughest & hardest working parents & we were raised right. We knew what the 10 Commandments were & the golden rule & we respected our elders. I am beyond grateful. Unfortunately the world today is very different.

Not a day goes by I am not thankful for the parents & life that taught me the value of hard work. 

That taught me to experience the circle of life, appreciation for the land & livestock, the feeling of running your hand thru the hair of your new 4-H calf & the feel of pride & the velvety purple champion banner after putting in blood, sweat, time, & tears.

That taught me knowledge + application was power➡️education was a priority but you still needed common sense & real life sh*t skills, too. 

That showed me unconditional love, how to be resilient & disciplined, & still teach me life lessons today.

My daddy taught me to let my roots run deep & mama taught me to let my heart have wings! ✨🐮🌱❤️✨

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Singleness and creating a life of your own first

There hasn’t been a day of my life where I haven’t needed to read a quote, poem, affirmation, or beautiful words from a talented creator to express how I feel, give me a hug, punch me in the gut, break my heart, or put it back together.

Ya know what I mean?

Swipe for a couple of my favorites today, & this is one of my favorite pics taken of me. 

I told a friend goin thru a break up I understood that hopeless pit feeling. I said, “I hope you find love, but most importantly, I hope you love yourself more to be strong enough to walk away from what love isn’t & find peace in the realization that you are already love everyday.” 

— I needed to take my own advice.

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In my 20s/early 30s I made plenty of bad decisions after my 1st divorce at 27.⁣

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Plenty of fast & furious acquaintances, some more longer-term, they all aided in growth (some more enjoyable than others 😂)⁣

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Hxll, let’s be honest, some I don’t even remember. It’s like that person you put in your phone as “Joe Bumble” or “Dude from Texas” 😆📲⁣

I talked about this in therapy. My therapist said it’s because when I was younger I didn’t believe I was worthy of love I desired.

⁣Which is why I picked men that were not on my level, & to be frank, EASY for me. 🤦🏼‍♀️fxck me.

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She said now I’m “selective & guarded”because I’m actually afraid I might find someone & be forced to choose between my happiness & freedom of autonomy & that person.

I’m afraid to make the same mistakes like being a people pleaser & losing myself. Losing the beautiful life I’ve created.

One of the major reasons I struggled with singleness when I was young was because I didn’t have a life that I truly enjoyed. Sure, I had stuff that I did because I had to (school, work, farm chores) & a few friends to hang out with, but there was so much down time where I was alone with my thoughts.

And in that down time, I wasn’t nurturing myself. I was still searching for someone to build a home in.

Unfortunately, with women, there is so much emphasis put on being “picked” that most of us focus the majority of our energy on that, controlling our bodies, & not enough on creating a bomb a$$ life for ourselves.

Ladies, stop being the hopeless romantic woman who tends to do the bare minimum when it comes to life because y’all are waitin for your prince charming to come sweep you off your feet. 

Build your own life 1st, THEN find someone just as BombDiggity as you to build a life with. And that may be for a season, it may be for a lifetime. Define your relationships however you want.

I encourage all the single women & men reading this to begin to create a life that YOU live (while in your singleness). The right man or woman who comes along will just ADD to the enjoyment…but they won’t be the creator of it.

Oxox

Coach K

Photo: @matteuccij13 @lensandlightphoto Can’t wait to do another one of these!