Tag: success habits

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8 Mind-Bending Quotes That Changed It All For Me… 

I stumbled upon an Albert Einstein quote one morning that said: “If you can’t explain it simply, you don’t understand it well enough.”

Ooof. Mind blowing 🤯 

I thought about how that statement applied to many pages in my storybook life — to college at Purdue University, to Radiology School, to relationships, my finances, to most importantly, MYSELF. MY self awareness (or lack of). The understanding of ME.

“You get treated in life the way you teach people to treat you” — Wayne Dyer

It took me years to learn to respect myself, including giving myself Grace. When people treated me poorly, I was convinced I was to blame or that I somehow deserved it.

Kids made fun of weight, the way I looked, my “poor farmer’s kid clothes.” Boyfriends cheated on me, lied to me, abused me.

When I finally developed enough robustness & self-esteem to honor my boundaries, I was amazed at how much better others treated me.

“Your relationship with others is a direct reflection of your relationship with yourself” – Mark Manson

“A flower does not think of competing with the flower next to it — it just blooms” — Sensei Ogui

The time you spend comparing yourself to others is much better spent investing in yourself. The only comparison worth making is with the person you were yesterday.

“The only zen you’ll find on mountaintops is the zen you bring up there with you” — Alan Watts

In other words, you’ll never find peace unless it’s within. The same goes for love. The same goes for fulfillment, health, self expression.

“Peace comes from within. Do not seek it without” — Buddha

“Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for” – Epicurus

In a world that’s constantly seeking more — more results, more performance, more money, more social proof — this immediately brings me into a state of appreciation and gratitude.

When I’m longing for something more than what I have right now I’m living in some imaginary future and I’m missing everything in the here and now. I feel this way about dating apps (& boredom scrolling on social in general) currently. I deleted dating apps & significantly reduced me social time, using it only with intention in time blocks. I feel apps & boredom scrolling steals my presence & blinds me to the wonderful people & opportunities in front of me.

“In today’s rush we all think too much, seek too much, want too much and forget about the joy of just Being” — Eckhart Tolle

“The ability to observe without evaluating is the highest form of intelligence” — Jiddu Krishnamurti

When we can observe reality without judging or labelling people & things as good or bad, we can think and respond more appropriately. This is a form of wisdom & mastery.

Everything is simply an experience. We attach a label to the meaning of the experience. Only when I learned how to live untethered & to flow like water, did I learn how to truly live a peaceful life.

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom” — Viktor E. Frankl

“If you can’t get beyond your stresses, your problems, and your pain, you can’t create a new future where those things don’t exist” — Dr. Joe Dispenza

He then went on to add:

“If you were looking at a timeline of your day, starting with waking up in the morning and continuing until you go to bed that night, you could pick up that timeline of yesterday or today (your past) and place it in the space reserved for tomorrow (the future) because essentially the same actions you took today are the ones you are going to take tomorrow — and the day after that, and the day after that.

Let’s face it: If you keep the same routine as yesterday, it makes sense that your tomorrow is going to be a lot like your yesterday. Your future is just a rerun of your past. That’s because your yesterday is creating your tomorrow.”

“You are an infinite spiritual being having a temporary human experience” — Wayne Dyer

I know now when my human body fades and dies, my spirit will live on. Not because it’s “mine” but because “My soul is not contained within the limits of my body; my body is contained within the limitlessness of my soul.” — Jim Carrey

And that’s eternal.

“Love is what we are; Fear is what we learn”

It doesn’t matter how far we stray down the wrong path then because there will always be an intelligence that brings us back into our hearts. So, rest easy. Because “We’re all just walking each other home.” — Ram Dass

Love you all❤️

oxox

Coach K

Like blogs like these? Come adventure, get FIT, & live your best life too with me!

Resources

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📕 How I Lost 60lbs & Healed My Gut Via Carnivore Story

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I’ve always felt there was something magical about sunrises

I’ve always felt there was something magical about sunrises. I stood there sipping on my cup of coffee watching the orange & pinks move up thru the clouds.

With every breath I take the sky transforms just a little bit more colorful. It’s as if I was watching a movie. But it’s the movie called “real life”.

I’m rounding out the last week of my current 13 week travel assignment in Lynchburg, Virginia. I’ve been blessed to have been offered an extension here till mid January, which I accepted. The Blue Ridge Mountains have been cleansing, enlightening, & provided nourishing beauty & solitude.

I’ve traveled more than ever the past year, personally & professionally. I’ve learned I never get the opportunity to experience present moments again. Ever. This moment, if not lived, is gone. Forever. And that is now how I approach life at 42 years old.

And so I sit. Watching & marveling. I feel at ease. Filled with joy. Happiness. Gratitude. Yes, sweet peace & gratitude. And I think back on all the sunrises & sunsets where I am sure I was smiling even though nobody was watching me.

I try my best to sip & savor every luscious drop of life I can. I call myself an “experience collector,” unapologetically here to receive all the moments of loving. 💕😉 

(Side note for my newbies, WELCOME BTW🫶, I’m a travel radiographer💀. Its easier just to say #travelnurse because most people relate & understand what that means 😆🚑🏥)


Every sunrise begins with new eyes. The night can never defeat the sunrise. I’ve always been a “morning person.” 🌅 🦅 🐦‍🔥

A Sunrise – you can watch it, you can breathe it, you hear it, you can touch it, you can taste it, you can FEEL it. Every sunrise holds more promise, & every sunset holds more peace…

Have you ever woken up early to watch the sun greet you & bring a new morning?

Creatives of all shades (writers, painters, musicians, artists, in general) have always brought sunrises into their work, dazzled by their magnetism & power. Like a Muse.

Can you still remember the last time you were hypnotized by the smell of that first day of Spring or fall early in the morning?

Sunrises bring fresh new starts. Whether it’s rainy or sunny, dawn – or the first light of day – is a synonym for genesis.

Have you ever fallen asleep in the warm blanketing rays? Felt the magic & colors at the first rays? 

Unforgettable right?! They’re experiences that add dimension to your recharge & rest — your essence & your BEing

This time of watching the sun rise above the horizon is something I will remember & fill another page of my storybook of life.

“The secret to a good morning is to watch the sunrise with an open heart.” — Anthony T. Hincks

Let the sunshine ignite & deliciously paint your soul today with whatever colors you need. ☀️ 🎨 🖍️

Enjoy a bit of my morning & thoughts that hopefully will shed some light on a new perspective this week☀️🫶

Oxox 

Coach “Sip & Savor” K

Like blogs like this one? Bio + Newsletter + Free resources & more here ❤️

Adventure & get FIT with me via Instagram @lil_bit_of_fit  

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Life Edit: How I Stopped Eating and Drinking Too Much in 5 Simple Steps

people drinking at a bar

When I was in my 20’s & early 30’s, I used to drink A LOT on the weekends.

Every Friday and Saturday night, my friends and I would head to a local bar. We’d start with a few beers or cocktails, have dinner, and then head out for the second half of the night, often drinking until 3 a.m. Finally, after 12 hours of overindulging, I’d pass out in my bed until noon the next day. I’d wake up to the bad decisions still lingering from the night before.


I’m embarrassed to say this behavior went on for years. I was, by some definitions, an alcoholic. And eventually my binge drinking ended me in the hospital, on a vent with a blood alcohol level of .346. I’m lucky I survived.

I had terrible side effects: I hated my unfulfilling life, had anxiety attacks, binge eating, gut symptoms, my Crohn’s disease was out of control, relationships in the shitter, & over 50k in debt.


I share this story as a cautionary tale, but I’m not here to say that you should never drink alcohol. I still drink occasionally, but I use it now with respect to enhance and savor an experience. I no longer drink to get drunk. I rarely have more than one drink or a few savory sips.


If you’ve recognized that you drink too much &/or binge eat, then it’s time to implement a life edit & the system that worked for me when I was cutting back.

Love this blog! Wonderful tips on how to do a life edit!


This system uses five simple steps that anyone can follow, and over time, builds habits that dramatically reduce your dependency on alcohol and junk food.


Step 1: Spend Time with the Right People (Your environment is everything!)
This lesson comes straight from entrepreneur, author, and speaker Jim Rohn. Here’s the gist: You are the average of the five people you spend the most time with. If you spend your time with people who are getting drunk all the time & eating shit food, then guess what you’re going to do?


Think about it—do you really think you’re going to have superhuman willpower and be able to stop at one drink or eat healthy when all of your friends are grabbing a second, third, and fourth and smashing pizza and nachos all night?


On the other hand, if you spend your time with people that drink less, they eat well & exercise often—then you’ll soon have control over your poor habits.
Pick your friends wisely.


Step 2: Slow Down
It’s easy to say you’re going to stick to just one drink or eat a healthy, protein based meal when meeting a friend after work in the right atmosphere. But when the bar is buzzing and you’re starting to loosen, slowing down just isn’t going to happen. The next thing you know, you’ve downed that first beer or cocktail in record time and you’re ready for a second & a huge plate of loaded fries because you’ve numbed you’re decision thinking.


Here’s how you get over the “suck it down vs savor” urge: Order a drink that doesn’t go down so easily. Mine is vodka water. Even better, order a shot and a water then mix your own. That way you are in charge of the alcohol content you consume.


Once upon a time, I used to love drinking margaritas, malibu & coke, & anything sweet! The trouble was, they were sweet and I have a strong sweet-tooth & poor relationship with carbs and sugar. They’re triggers to binge eating (& bulimia), over indulging, gut issues, & me feeling like crap. It’s no surprise that those drinks went down fast and easy.

These days, I order bourbon, a glass of vodka & water on the rocks or maybe tequila & water on the rocks. If I want flavor, I add electrolytes (Ultima Replenisher or LMNT) to my water. The flavor is powerful—and remarkably un-sweet—so I sip it instead of down it. As a result, I don’t drink more than I should.


Success requires removing obstacles, leading yourself out of temptation, and getting accountability to stick to your goals. With these in place, you’ll soon kick the booze & junk food to the curb and start enjoying more nourishing, higher performance days—moving you closer to your big goals and dreams.


Step 3: One Drink of Alcohol + One Glass of Water. Stick to Protein at Meals.
This one seems obvious, but so many people forget to drink water while they’re enjoying alcohol. It’s critical to keep yourself hydrated—not only to prevent hangovers the next morning, but also for slowing down your intake. Every time you finish a cocktail, beer, or glass of wine, make sure to take a pause from the booze and down a glass of water.

Keep your meals to a lean protein source like chicken breast, lean beef, pork, or seafood. You’ll be more satiated & less likely to overindulge. Grilled chicken is my go to.


Step 4: Ask Yourself These 2 Questions Before Eating
2 things changed my relationship with food. They allowed me to beat binge eating & lose 60 pounds while healing my gut👇

1️⃣Before I ate, I asked myself, “How does this food make me feel?”
⁃ Does it help or hinder?
⁃ Do I feel energized & satisfied? Bloated & tired?
⁃ Am I still enjoying my meal? No? Time to stop eating. Yes? Ok, I’ll eat a little more.
⁃ Does it make my gut feel happy & healthy? Or inflamed & painful?
⁃ Does it support me physiologically, aesthetically, & mentally?

2️⃣I asked myself, “As fuel, what am I using this food for?”
⁃ To fuel a workout? A meeting? Playing with your kids? A walk?
⁃ Am I truly physiologically hungry or am I bored & this just a craving?
⁃ Am I numbing a difficult emotion with this food?

The food, environment, habits, & information you consume each day are the soil from which your future thoughts, body, & reality are grown! Many of the best things in life grow along the way by simply having better awareness, understanding, & then once you know better, you CHOOSE BETTER!

  • Start hanging out with high value people & success & love grows along the way.
  • Start exercising & eating well & motivation + results grow along the way.
  • Start writing, therapy, spending time alone & aligned inspiration grows along the way.

Start now & watch the feelings & results follow!


Step 5: Schedule Something for the Next Morning
Let’s say you’re planning on heading to the bars on Friday night. Set up a workout, an appointment or meeting for Saturday morning. Knowing that you have that appointment—and that you have to be ready for it—will keep you from going overboard at the bars. (I often recommend setting up a physical activity. Your body will hate you if you try to do it while nursing a hangover, so you’ll quickly learn not to overindulge.)

These five steps can help you cut back on alcohol & binge eating and regain control so that you can focus on the more important things in life.


For example, cutting back on my drinking allowed me to tackle my gut issues, have better sleep, higher energy, more mental clarity, more money, and more freedom to focus on my life’s work – serving ya’ll!


Success requires removing obstacles, leading yourself out of temptation, and getting accountability to stick to your goals. With these in place, you’ll soon kick less optimal habits to the curb and moving you closer to your big goals and dreams.

When you’re ready to move from distractions like alcohol to the tools and routines that build your dream body and life, I urge you to check out resources that helped me + a Blog Guide I created just for you documenting how I lost 60lbs, healed my gut, & beat binge eating:

Atomic Habits by James Clear
Perfect Day Formula by Craig Ballantyne
My Story & Weight Loss Journey Transitioning to a Meat-Based, Carnivore Diet & Losing 60lbs!

Thousands have used the insights from these sources—all gathered over decades of experience. Take your life to the next level!

Like blogs like this one? Sign up for her weekly Email Newsletter Community here 🤗

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Now that I’m over 40 — I would love to have coffee with my 21 year old self

♡𝘾𝙤𝙣𝙛𝙚𝙨𝙨𝙞𝙤𝙣𝙨… Now that I’m over 40 — I would love to have coffee with my 21 year old self.

It’s the perfect paradox. I wish I could share the wisdom I have now with my younger self, yet that wisdom came from all the f*ck ups I made😂 🤷🏼‍♀️ So, without the mistakes, I’m not sure I’d have anything important to say to that younger version of myself.

Purdue University. #boilerup I remember nights out in college with my Delta Gamma sorority sisters & Block & Bridle Club aggies. (I graduated with a Bachelors in Animal Science from the school of Ag btw. Fun fact 😉 🎓).

Thirsty Thursday’s with Bruce the Piano Man at the Neon Cactus. Those huge cups, cheap drinks, & priceless memories were epic. (Minus the waking up hungover af the next day after smashing Mad Mushroom 🍄 🍕 pizza & cheese sticks 🙈🫣🫥🤭)

I’d implore her to laugh like that more & worry less. As women, maybe wives, moms, friends, daughters, etc we place a lot of pressure on ourselves to orchestrate & capture magical moments for our loved ones, for others.

I wish I could tell that 21 year old version of myself that the magic will happen without the pressure of a perfect social media shot & Pinterest board. Sure, snap a few pictures, but don’t let the pressure of trying to get the perfect shot interfere with absorbing the moments.

Case in point: I remember going to Disney as a child. Now that I’m an adult, I don’t remember talking about how much fun we had at Disney. I do, however, LOL when I talk about the road trips to get there. For some reason, a favorite is my dad wearing a fanny pack & the excitement of taking the back seats out of the van so we could “camp” on the way there. And the singing to oldies🎶

We often stayed at an economical hotel. I remember things like bike rides, seeing Jurassic Park on vaca & sea shells on the beach, coming back from the park & enjoying the swimming pool and the tiny arcade off the lobby.

Because life happens in the in-between moments.

I remember the hotel with much more clarity than I remember the magic of Disney or a specific location.

Take care of yourself. I wish I could convince that younger version of myself that the world wouldn’t collapse if I gave myself a day off of work or the gym or whatever stupid diet I was doing.

I wish I could convince that younger version of me to build a true, aligned tribe she could count on sooner. I figured it out, but not until my late 30’s. I found that small inner, high value circle would have my back no matter what, & who got to see all my flaws & love me anyway. 

I’m grateful I learned the lesson about needing a tribe, but mostly the importance of building a home in myself first. Now, everywhere I go, I make home AND I know with confidence I can be happy anywhere because that power comes from within me.

Dream big, but don’t be afraid to change your target if your season changes.

I had big dreams for family, career, finances, & travel. At some point, it became clear that I had fallen for the lie that I could have it all or even knew what I wanted or what tf I was doing.

Reassessing our goals & adjusting our dreams is part of life. As you learn about yourself & life, you learn more about where you want to invest your energy. Give yourself permission to change your definition of success, & never forget that your definition is the one that matters, not the one painted by social media, society, or your peer group.

Release control, laugh more, worry less.

This is the advice 21 year old *me* needed most of all. Even today, I’m not sure I would be the most equipped to give that advice, as I still struggle with releasing control.

I work harder at acknowledging useless worry than I did back then, bringing a measure of hard-earned peace. If I could buy that 21 year old version of myself a cup of coffee & tell her all the wisdom we gained over the next few decades, would I be doing her any favors?

After all, we’ve made it this far, & I kind of like who the two of us became.❤️🫶

Oxox Coach K

Adventure & get fit with me if you like blogs like this one! Resources you’ll love here!

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8 True Forms of Wealth

♡𝘾𝙤𝙣𝙛𝙚𝙨𝙨𝙞𝙤𝙣𝙨 & 𝘓𝘦𝘴𝘴𝘰𝘯𝘴…

A while back, I was a podcast guest & panelist for fitness & leadership workshops for companies like Burn Boot Camp, Orange Theory, CrossFit, & privately owned health & wellness entrepreneurs.

One of the ideas that many resonated with as I spoke of my experiences with body image, gut issues, weight loss & evolving perspectives on life & fitness transformation in general was my “8 Forms of Wealth” ideal I embraced from Robin Sharma.

In my mind, health, wealth, happiness, & fulfillment aren’t just about making money & being skinny. They are world-class levels to embrace whenever you’re ready.

You meet, love, & accept people & the reality of your life only as deep as you meet, love, & accept yourself. You KNOW you.

It’s like If you’re wondering if someone likes you, you will not have to go to f*cking tarot card readers, investigators, & some shiz to find out. Your inner compass knows.

Inner Wealth: a positive mindset, self-respect, internal peace & strong spiritual connection, clarity around your values & targets you’d like to achieve along your journey.

Physical Wealth: Your health is your wealth. What’s the point of getting to a great place in your life or career if you get sick doing it? Don’t be the “best” coworker or businessperson in the hospital. Why be the richest person in the cemetery? Most GREAT leaders & successful peeps are in great health.


Relationship Wealth: When your social life & circle is joyful & nourishing, you will perform better at life, period. It is imperative to forge deep connections with family, friends, community, colleagues, role models & trusted advisors.


Career Wealth: Getting to greatness in your profession brings a feeling of satisfaction & fulfillment. It helps you shine & is good for your self-respect. Be so good at what you do that you leave everyone in your presence spellbound.


Economic Wealth: Yes, money is important. It’s not the most important thing in life, but it absolutely makes life easier & better. Money allows you freedom! Like to live in a nice home, take beautiful vacations & provide well for those you love. I like to say: “The more I make, the more I can give away!”


Circle of Genius: You become who/ what you spend time with, & these influences affect your health, mindset, & performance. “Lead without needing a title” & surround yourself with exceptional people—their stardust will rub off on you.

Adventure Success: To be fulfilled, each of us needs adventure, awe, & novelty in our lives! Adventure is necessary for growth. The human brain craves novelty. And we are creative beings, so we need to be creating & learning constantly if we hope to feel joy. Perfection is nowhere required here, but effort is. I f*ck up sh*t all the time too, but lots of lessons in experience (ranging from meeting new people to visiting new places) is an essential element of authentic wealth!


Impact Wealth: The deepest longing of my human heart & spirit is to live for something greater than myself. Each of us craves to be significant. To make a difference. To know that the world has somehow been better because we have been here. Leaders leave a legacy.

I invite you to focus on each of these elements. Money & being jacked or skinny alone do not define being happy, healthy, & wealthy. 

Don’t go back to containers & doors with dust & cobwebs on them. Remember why dust settles.

Oxox Coach K

Enjoy this blog? Helpful Links & Resources here!

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A Simple Ultimate Guide to Fasting

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This guide has now passed thousands of views! Big thank you to everyone who continues to share (my posts & your story too) & be a big part of my life as my digital family!

 You guys make my days so much brighter & I hope you know how much you mean to me!

I’ve lost 60 lbs thanks to carnivore & intermittent fasting! Follow me on Instagram (@lil_bit_of_fit) to see my day-to-day journey with living a meat-based life as a rockin travel xray tech & almost 42 year old athlete of life with Crohn’s Disease. (Birthday July 2nd 🎉)

I tried every diet in the book to lose weight & heal my gut issues. While I did see occasional results, I eventually couldn’t  sustain it and then yo-yo’d. IF & carnivore have been the simplest and most manageable way I have found to improve my health & fitness (and stick with it).

This post is intended for my friends (and friends of friends) who have been following my health journey on Instagram, Facebook, or have asked how to get started. Because the interest has been in the thousands (so amazing!), I’ve wanted to share this information more publicly.

In the interest of time, I’ve created this super quick educational start guide with a couple troubleshooting videos!

Let’s dive into fasting & why you may not be seeing results.

I see this oftentimes with all y’all chronically under eating, trying to do protein sparing modified fasting (PSMF) or OMAD (one meal a day) with a disordered eating history.

Tap for a short video on why fasting may not be working for you!


Yes, I prefer to utilize intermittent fasting. It works best for my digestion. I eat when I’m hungry & fast when I’m not. Typical fasting window is around 14-20hrs, biggest meal I consume after my workout in the am. I also love to incorporate fat & carb cycling.
⁣
It is not necessary for you to fast to achieve your health and body goals no matter what diet you prefer.

Remember: health & happy hormones first.
⁣⁣

Here’s a previous video answering a client question talking about why fasting wasn’t working for her
Coaching FAQs Here if you’re needing help

What is intermittent fasting?⁣⁣

Intermittent fasting, also known as intermittent energy restriction, is simply an umbrella term for various meal timing schedules that cycle between voluntary fasting or reduced calorie intake and eating over a given period of time.

It is just a tool to help you to manage meal times & calorie intake, it is not a dirty word nor is it a quick fix or magic pill. There are 100 different ways to “fast” & everyone has their own “definition” of what they consider fasting. Some drink coffee & water, some don’t. Some use no calorie sweeteners, some don’t. There are more optimal times, situations, & schedules that are more effective & efficient. Make sure it fits easily into your lifestyle & schedule. Pick whatever suits your needs. Remember adherence & consistency are always keys!

Most utilize the 16/8 or 14/10 or 12/10 windows. (Fast 16 hrs/eat 8) You can also periodically fast 24 hrs or longer. I personally do NOT do extended fasts.

  • 16/8, 14/10, 12/12 Protocols – Ex: Fast 16hrs/8hr eating window
  • OMAD – One meal a day, fast the rest
  • TMAD – Two meals 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

Will fasting help me lose body fat?

Why your story & background matter when it comes to fasting efficacy

Before we dive into fasting deets I want to reiterate & touch on WHY your story & food/dieting/health history matter when it comes to the experiences & results you get (or lack of).

Lets be honest, the main reason most people choose the Carnivore Diet & utilizing fasting is because they want fat loss. That’s fine, we all wanna look good nekkid, HOWEVER, the difference lies in our starting point: calorically, metabolically, hormonally, physiologically, mentally, emotionally – the whole picture.

I feel we really should approach any nutrition protocol from a health/healing perspective, first, aesthetic perspective, second.

Some of us come from the SAD (Standard American Diet), some have been dieting basically our entire lives & still think 1200 calories is the magic number for weight loss, some fear fat, some fear carbs, some are binge eating &/or suffering from disordered eating & still in denial, some come from Keto, some have been struggling with gut issues/autoimmune stuff for decades & really have no idea what they can eat.

All of these different stories & starting points impact the transition & adaptation to any diet. You do not have to fast at all if you don’t want to.

Usually I see two different stories, & thus experiences, when working with clients. We’ll call them Peter & Patty.

Are you Peter or Patty?

PETER

Peter is male, used to over consuming the typical SAD, dad bod (aka looks like he might lick something deemed “healthy” & work out occasionally but really loves tacos & would much rather smash a 6 pack vs have a 6 pack). Simply eating meat & cutting out all the other crap significantly reduces his caloric intake & the fat just falls off.

PATTY

Patty is female, lets say 30-40yrs old, habitual yo-yo dieter, excessive exerciser, wants to lose fat & build muscle but doesn’t wanna be “bulky” (sigh smdh), scared to eat more than 1200-1500 calories & gaining weight is one of her biggest fears.

She’s tried every diet in the book. Had some success with “Keto” (doesn’t really know what keto means but she’s eating less carbs right?!) but always falls off the wagon, stressful home life/ job, struggled with bloating & gut issues for years.

Her neighbor, Peter, looks great since carnivore, so she decides it’s gonna be the magic quick fix to all her issues. Sooo Patty stops tracking food (because she was told it didn’t matter on the carnivore diet) & starts smashin all the bacon, ribeyes, cheese, ribs, & chicken wings.

Her gut issues get better, the first week she dropped 3lbs, but now she’s about 6 weeks in & hungry, tired, & the scale is going up! So she decided to start fasting more, & ups her steps to 20k/d. (Further stressing her body out more btw).

She gives it another month with more weight gain. She wants to quit after a couple months despite her gut issues resolving. It doesn’t work she says, “I didn’t lose weight.”

Things that matter when choosing any diet, macros, calories, &/or fasting protocols

Things I need as a coach to help you figure out appropriate macros/diet/fitness/fasting approaches:

  • Age, Current Weight, Height⁣⁣
  • Training modalities⁣⁣ (how you prefer to workout. CrossFit vs running vs yoga vs Orange Theory vs walking vs Barre vs Bodybuilding vs power lifting etc)⁣⁣
  • Daily Activity ⁣⁣(steps, job, kids, schedules etc)⁣⁣
  • Training Frequency, Volume, Intensity ⁣⁣
  • Previous Dieting History⁣⁣ (disordered eating, low carb, high carb, low fat, have you been chronically dieting, eating surplus, etc)⁣⁣
  • Medical History⁣⁣ (allergies, IBD, IBS, gut issues, hormonal issues, cancer, thyroid, etc)⁣⁣
  • Your goals, preferences, special needs)⁣⁣
  • Mindset & mental health⁣⁣
  • Lifestyle⁣⁣ & Stress (kids, stressful job, shitty sleep, relationship problems, etc)

That’s a LOT of stuff, right? It’s not as simple as just picking a set of macro numbers, or calories, or a magic diet camp or fasting protocol. You are not a template or calculator, you’re a human. This is why we set up coaching consultations to help you!

indiana lilbitoffit maintenance calories chart carnivore reverse diet katie kelly
A BIG reminder, we should not be dieting any more than 1-2 times per year, no longer than 12-16 weeks. You should be chillin, eating at your maintenance calories, enjoying life and getting strong AF the majority of the year! Like this chart? Allllll the free content available on Instagram!

Why should I try fasting?⁣⁣

  • It’s simple, eating fewer times works better for your schedule, less thinking/measuring. Your lifestyle aligns w/your eating schedule. Helpful when in a calorie deficit to allot larger meals.⁣
    ⁣⁣
  • Metabolic flexibility. It will utilize the fuel from previous meals/glycogen first, then it will use your fat stores to fuel your day.⁣⁣
  • Hunger response. Are you bored or really hungry? You learn/feel the difference. A big reason I would utilize IF with clients. It helps connect with your body’s true hunger signals.⁣⁣
  •  Benefits of fasting: hormone balance, reduced insulin resistance, risk of diabetes, inflammation, improved focus, gut health & digestion, fat loss in a calorie deficit.

Why it works for fat loss

While I will reiterate fasting is not a diet, it can help with fat loss goals by creating a calorie deficit in various ways:

  • Reduces the number of meals in a day
  • Helps create food rules to prevent over eating & snacking, especially for people who are abstainers
  • Helps reduce your weekly calorie average
  • Helps you feel & get back in tune with true hunger cues which helps prevent eating when you’re not truly hungry. Many of us eat out of learned habit like eating in front of the tv at night, eating desert just because it is available, or seeing/smelling/hearing food cook

When should I not fast?

  • You’re on the gain train. If you’re ok cramming 3-4000 calories down your pie hole in a short amount of time go for it. For most, IF protocols are utilized for eating less calories simply by decreasing feeding time.⁣⁣
    ⁣⁣
  • It screws with your mind & feels restrictive. Can’t sustain it easily & comfortably w/your lifestyle. If it increases cortisol/blood sugar/affecting your sleep/mood/energy negatively.
  •  If you can’t feel fullness cues & eat past satiety & all you do is think about eating during your fasting — STOP! Try eating more frequent meals during the day.

Who should NOT fast &/or fasting is not ideal

  • Pregnant Women
  • Women who are nursing
  • People who are reverse dieting
  • People training for high 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

Getting Started

Chances are that you’ve already done many intermittent fasts in your life.

If you’ve ever eaten dinner, then slept late and not eaten until lunch the next day, then you’ve probably already fasted for 16+ hours.

Some people instinctively eat this way. They simply don’t feel hungry in the morning.

Many people consider the 16/8 method the simplest and most sustainable way of intermittent fasting — you might want to try this practice first.

If you find it easy and feel good during the fast, then have fun, experiment and maybe try moving on to more advanced fasts like 24-hour fasts 1–2 times per week (Eat-Stop-Eat) or only eating 500–600 calories 1–2 days per week (5:2 diet).

Another approach is to simply fast whenever it’s convenient — simply skip meals from time to time when you’re not hungry or don’t have time to cook.

There is no need to follow a structured intermittent fasting plan to derive at least some of the benefits.

Experiment with the different approaches and find something that you enjoy and fits your schedule.

At the end of the day, there is no one-size-fits-all solution when it comes to nutrition. The best diet for you is the one you can stick to in the long run.

I find for those who have a poor relationship with carbs & sugar, chronic gut or health issues, autoimmune needs, etc for example, a lower carb, animal or meat-based approach is extremely effective for health, healing, & fat loss.

👇older posts to reference for ideas & help👇

body transformation woman carnivore diet

Here’s my routine & what has help me drop lbs & put my Crohn’s disease & bulimia in med-free remission.

https://lilbitoffit.com/the-stupidly-simple-system-i-use-to-stay-in-shape-and-love-my-body-as-an-empath-at-age-40/

Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to try it out.

If you feel good when fasting and find it to be a sustainable way of eating, it can be a very powerful tool to lose weight and improve your health.

oxox Coach K

All links, coaching, services, discount codes, & free content Here!

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Reflections and life feels lately

When Cardi B said, “I gave you more than I gave myself. So loyal to you that I betrayed myself.” I felt that…⁣

⁣

Deep shiz reflections & life feels lately

⁣

I’m in such a wonderful place in life. I give gratitude every day for this privilege. This growth. I prayed for it. 

How many times have you betrayed yourself because you were giving more to other people or your personal issues & limiting beliefs?

I understand how changing myself to please others or validation attracted all the wrong things that I needed to figure out all the right things. I know if I can’t be my raw, authentic, no filter, little weirdo self around someone it’s not meant for me.

⁣

Maybe it’s disordered eating

Maybe it’s that toxic relationship

Maybe it’s that job you hate

Maybe it’s drinking too much

Maybe it’s negative self talk

Maybe it’s stagnation & fear

Maybe it’s a scarcity mindset

Maybe it’s as simple as too much coffee🙋🏼‍♀️⁣ (I’m trying 😆)

I’ve been in an abusive, obsessive relationship with all of these at one time or another in my 41 years.

What helped me? Journaling & getting real. Falling on my face. Failing. Spending time alone. Finally getting a place of my own that I LOVE. Stepping into my worth. Focusing on being the person that I would like to be with. ⁣

⁣

Knowing I don’t have to be in a relationship to be happy or more worthy. But knowing I’d really like to find a special someone to live life with that looks at me the same way I look at them.

Look for beautiful people & places that quiet your soul. Not just beautiful people & places.

I love my family & small circle.

We may not like or see each other every day but I’m grateful to know that I have a forever home to go to whenever I want & that’s wherever my people are. It’s wherever I am.

When we show up fully & completely as ourselves, content with where we’re at, being fully present & conscious in the moment, listening attentively, showing love & respect, practicing gratitude — we attract more love, positivity, & abundance into our lives & expand those feelings to others. 

It took me a long time to learn that what society deems as “beautiful” people & places are common.

Hell, nowadays all you need is a good filter & just the right angle. You can’t build anything with beauty alone.

I prefer the REAL good stuff. The stuff that stings a lil bit. The ones with scars that tell a story. The places with history & character.

I had a client tell me she just wanted to be told she was beautiful. I teared up, I understood exactly how she felt.

I explained to her the difference between a beautiful person & person who was simply beautiful. 

Yeah, it’s nice to be told you’re beautiful or hot or whatever, but I’d much rather hear someone say that I made things easier.

That they’re happy because I exist.

That I’m strong, & smart, & able.

That their life is better with me in it.

That they’re proud of me.

That they value what I bring to the table.

Be a person who is complimented on more than just appearance.

Love is in the depth & details❤️

Happy Friyay friends!

Oxox Coach K

What are your life reflections today? 

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I Gave Up One Of My Best Friends This Year. Goodbye Alcohol, Hello Sobriety

Life reflections lately…2 years ago today I was at a bar crawl with this beautiful soul. Thank you Facebook memories 😆 

I have a small circle of high value people & I prefer it that way. When I was younger, I thought if everyone didn’t like me &/or I didn’t have a huge friend circle that I must not be cool or hot enough to spend time with.

In my 20’s, I lied to myself with a plethora of “good” reasons to drink, & I thought that everyone would drink if they were dealing with problems like mine…

I drank because I was depressed & hated my body

I drank to cope with the trauma of Crohn’s disease, obesity, orthorexia, body dysmorphia, & bulimia

I drank because my marriage was misaligned

I drank because it made me feel confident & vibrant (numbing social anxiety & insecurity)

I drank because I felt life was “really hard” when I didn’t

Navigating the world in a marginalized body can be hard. Add trauma &/or mental sabotaging to that, & it makes sense that some of us might use substances to cope with the weight of living in a fog of scarcity & lies

A coping mechanism doesn’t have to be healthy to be valid; we’re all just doing the best we can with the tools & level of consciousness that we have.

I Had Lots of Reasons to Think I Didn’t Have a Problem

Despite the fact that I had been admitted to the hospital one time with a BAC of .346 & on a vent, a year later after that incident I started drinking again. 

I had lots of reasons I told myself I wasn’t an alcoholic:

I didn’t drink every day or much on many occasions

I didn’t drink in the morning (unless I’d been up all night & was still drinking. That didn’t count)

I’d never had a DUI (but should have)

I didn’t drink alone. Even if I went to the bar alone, there were always people there, so that wasn’t technically “alone”

And then one day, I was fed up with giving something power over the magic of my life. 

And someone said to me, “It’s not about how much you drink; it’s about what happens when you drink & how you feel when you don’t.”

Ooof.

With that one sentence, everything fell into place for me. I started to connect the dots about my behavior & it was like warm sunshine came thru my windows of life. 

1. I Often Drank More Than I Planned

I often went out with the intention of having “a cocktail. No more than 2.” No matter what I told myself at the beginning of the night, it hard to just have a couple of drinks. I got a better handle of it in my late 30’s but would still wake up & feel less than even if I had 1. 

2. My Drinking Interfered with My Life

Waking up hungover affected my work, productivity, energy, workouts, Crohn’s disease, weight gain, energy, mood, hunger, satiety, money, relationships — EVERYTHING. 

3. I Routinely Did Things When I Was Under the Influence That I Wouldn’t Have Done Sober

I used to be the queen of drunk texting. I’d wake up & delete all my text messages before I couldn’t even read them because I didn’t even want to know. I slept around. In the morning, I never wanted to hear about what I’d done the night before. “Just don’t. tell. me!” 

4. I Was Drinking to Fix How I Felt When I Was Sober

Drinking may have caused a lot of problems for me, but the real problem was how I felt when I was sober. When I was drunk, I was relaxed & confident. I wasn’t so insecure about my body. I was outgoing, I could talk to people, & I could go places without my empathy & clairsentience going into overdrive, especially in large crowds.

5. Drinking Controlled Where I Went, What I Did, & With Whom I Hung Out

I was way more likely to attend a function if I knew there would be booze. I could be friends with anyone as long as there was alcohol involved. I avoided hanging out with people who didn’t drink like me because they made me feel guilty. I’d take shots before going out to social functions to “chill out.”

6. I Kept Promising That I Would Stop, But Never Could

I tried to stop (or cut back) drinking many times in my 20’s & 30’s. My 40s haven’t been bad, but I still enjoyed drinking less & less the more I realized how it affected me & my spiritual awakening strengthened. Remember swearing off drinking many weekends?

I’m not writing this to say you’re wrong if you drink. And I would be lying if I said, I didn’t enjoy drinking. I love enjoying cocktails & enhancing experiences. But I had to come to terms & ask myself if I was really enhancing experiences when it did nothing to make me feel better or improve my life?

If you’re reading this & thinking, “Wow, this sounds a lot like me,” then hi! 👋 I’m so glad you’re here! Thank you for reading a chapter out of my diary of life!

Knowing that other people thought & acted like me was a huge step towards getting well. It meant that I wasn’t abnormal, I wasn’t broken, & there was a solution.

As a first step, I encourage you to do some reading. Read other stories & blogs written by people embracing sobriety & the sober curious life. 

There are many wonderful venues out there now with alcohol free options, & mocktails, too. You’ll come to realize there are an abundance of life things to enjoy that do not have to include alcohol.

If you’ve read this far & relate to what’s written here, I want you to know that you are an incredible human!

Recognizing that you want to make a change is the beginning of a lifelong journey that can be incredibly difficult, but it’s one that you never have to take alone.

If no one has told you how strong you are yet today, let me be the first❤️🫶

Oxox Coach K

My name is Katie Kelly. I’m a multi modal travel clinician 🩺💀, nutritionist, high performance coach, & biz consultant specializing in human connection & process optimization with over 20 years experience. On social I’m better known as Coach K & I’m just like you!

More importantly, I want you to believe in yourself, your health, your business, your voice, & your ability to live your best life! 

I’m known as the sweary, Indiana farmer’s daughter who went from a sick (Crohn’s Disease & bulimia), overweight (lost 60lbs via the carnivore diet & CrossFit), broke bish (was 50k+ in debt) to a thriving, self loving human here to inspire, educate, & mentor! 

Welcome to my digital diary & wellness guide full of life lessons learned the hard way🫶

I post content about life/biz/self improvement anywhere from fat loss, therapy, disordered eating, Crohn’s, self love, entrepreneurship, healthcare, food, fitness, finance, & everything in between to a social media audience of 47K+!

Thank you for allowing me to add value to your lives! Grateful to have you part of my digital family ❤️

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How To Eat Carbs And Still Lose Fat On a Low Carb Diet

woman smiling eating food

So you tried low carb, keto, maybe dabbled in some carnivore too & now you’re ready to add some carbs back in…⁣

Yikes, right?!

It’s normal to be a little scared & anxious after seeing results on a low carb approach to your nutrition, but feeling you need to switch things up.

I’ve felt that too! But after pushing through the fear & embracing more vibrational, functional eating, you’ll strengthen your trust muscle with each experience & season of experimentation! It’ll help you find your sustainable lifestyle approach to look & feel your best!

⁣Y’all know I’m an advocate for meat-based, protein-focused nutrition for my Crohn’s & health preferences if you’ve been here a while. If you’re new, WELCOME! Pumped to have you here in this safe space of love, wellness, & learning!⁣

I’ve lost 60lbs & put my bulimia & Crohn’s disease in med-free remission via a flexible carnivore diet approach & kept it off for over 4 years!

weight loss before and after katie kelly carnivore
Tap photo for a blog guide I documented just for you on how I lose the weight & gained health!

Y’all should also embrace that nutrition isn’t one size fits all! I fully support a no diet dogma approach & support trying new things to find YOUR WAY. ⁣

⁣So say low carb worked short term, maybe you lost a few lbs, maybe you tried it for a reset, a medical condition — whatever. ⁣⁣

For most, yes, you’ll lose weight initially, primarily because of water loss & more food awareness (quality & quantity). Most don’t stick with the low carb/keto/carnivore diet long-term unless they’re on it for a specific reason or it fits their lifestyle/preferences appropriately. That’s ok too!⁣

⁣⁣The most common reason people fail to stick to any diet regimen: “real life” & social situations ends up “getting in the way.” Adherence & consistency are the keys to any success plan. ⁣🤷‍♀️You ultimately make the decision to stick to your commitments to yourself or not.⁣

⁣⁣You can incorporate carb cycling just like you incorporate fat cycling, it’s the same concept just utilizing a different macro as a fuel source. I have a blogs on resetting your insulin & leptin resistance here and specifically how to carb & fat cycle here.

Regardless of why you stop, there are things to know to help ease your transition.

You can save this post on Instagram here!

⁣⁣MAIN POINTS

1.) Have a plan⁣

2.) Get familiar with portion sizes⁣

3.) The order you eat your food matters

4.) Focus on whole foods over processed⁣

5.) Go slow⁣

6.) Expect fluctuations⁣

Things I believe in no matter what diet:

  • ⁣⁣NO diet dogma & eating for HEALTH
  • Cyclical, seasonal eating
  • Quality, Quantity, When, & What you eat matter
  • Variety & nutrient density
  • Eating for efficient digestion & absorption
  • Experimentation & fun = learning & results!
  • Optimal protein centric meals
  • Eating for strength, health, & functionality
  • Loving your life & being kind to others!
  • Self love living + an abundance mindset!

Take it slow, you got this! ⁣ No need to exclude or be dogmatic about any food choices or diet as long as they help you be your best!⁣ 

⁣Here are some more gut friendly, gluten free, low fiber, low fodmap options that worked for me.

Great options for pre or post workout carbs. I keep mine post workout in the form of plain rice cakes mainly if I feel I need a carb refuel after heavy training or high intensity cross training or cardio. These tend to be easy on the stomach with minimal bloating & gut issues for most.

Let’s dive in further!

Regardless of why, there are some things to know to help ease your transition. ⁣⁣

1.) Have a realistic plan

One of the biggest problems with dieting altogether — lack of clarity/planning. Most people end up falling back into bad habits. What’s your why? What’s sustainable & realistic for you? What’s your relationship with food, self-awareness, and your body image? Your story matters & your results hinge on all of these details.

2.) Assess portion sizes

⁣Quantity, quality, when & what you eat all matter. With any form of restriction, especially carbs, once you allow them, you’re more likely to go ham. Make sure you’re a moderator (not an abstainer) & comfortable & ready to add them back in. Measure & weigh your portions! Check nutrition labels for anything you’re sensitive to.

It’s all about balancing blood sugar. Food order & when you eat matter. Sugar & carbs spike your blood sugar more than any other macro (protein & fats are the other 2 macros).

meal timing pyramid

Tips:

  • Don’t eat your carbs naked (by themselves): pair them with a protein like ground beef or grilled chicken or a fat of your choosing like bacon fat, butter, or a nut butter if you aren’t sensitive to those. It acts as a buffer & slows your blood sugar spike. If you can eat fiber & non starchy veggies, these will help buffer the spike as well, but not as efficiently as protein & fats.
    • Examples: white rice & butter & ground beef, rice cake & peanut butter, grilled chicken and sweet potato, etc.
    • When eating a meal, eat your protein & fat first, veggies if you eat them next, then your starchy carbs. You’re less likely to overeat as well because protein & fats are more satiating.
    • I time my carbs if I’m going to eat them after my workouts. That’s when I refuel my body & it uses the carbs more efficiently vs storing them as body fat. Also reduces your cortisol levels & helps with recovery. Choose sources that serve you best mentally & physically. I personally avoid anything treat-like or sugary, including fruit to prevent binge eating tendencies & gut issues. High fiber, fruits & veggies, & sugar are huge gut irritants for me. You may be able to eat them and that’s ok! Do you!
trigger food gut lilbitoffit katie kelly indiana carnivore
trigger food gut lilbitoffit katie kelly indiana carnivore

3.) Quality Matters

Rather than going straight for processed options like chips, pasta, doughnuts, & cupcakes, go for whole-food, non-starchy vegetables first like your greens, then white rice, potatoes, gf oats, fruit, etc. Again, choose things that are not physical or mental triggers for you.

4.) Go Slow

Keep it easy on your GI system: choose gluten free, cook food thoroughly, & go low fodmap if you’re one that struggles with any G.I. distress. Start with adding carbs in at 1 meal/d for a few weeks & assess how you respond. If you’re good, add a serving into another meal. White rice is usually a safer, gut friendly option.

5.) Expect Fluctuations

You might have weight & blood sugar fluctuations — it depends on how your body metabolizes carbs, your diet, exercise, etc. Much of the weight changes are water weight initially. Pair carbs with protein & fat to help control those blood sugar spikes. With every gram of carb, you get 4g of water.⁣ Bloating & constipation could happen because of the re-introduction of fibrous foods, drink your water! You may have more energy or less. You might feel hungrier. Again, we’re all bio individually different. Have patience.

Supplements to Help With Carb + Nutrient Utilization & Body Goals

Discount code: LILBITOFFIT

I was tired of struggling with post-meal blood sugar spikes when eating carbs and grappling with insulin sensitivity issues. NuEthix Formulations has a wonderful profuct, Slin-Trol™, the glucose disposal agent designed to assist your approach to managing blood sugar levels.

Slin-Trol™ enhances your body’s ability to efficiently utilize glucose, ensuring it is directed towards muscle cells rather than being stored as fat.

DIRECTIONS: As A Dietary Supplement, Take 1 Tablet With Carb Containing Meals To Improve The Nutrient Partitioning Of The Meal And To Possibly Minimize Fat Storage.

I take mine prior to my largest meals & walk 10-15 minutes after eating for better digestion.

Discount code: LILBITOFFIT

Utilyze is a dietary supplement designed to support digestive wellness and nutrient absorption.

It contains a blend of digestive enzymes that target the breakdown of fats, proteins, and carbohydrates in the body, which can improve overall digestive function and help with nutrient absorption.

Utilyze comes in convenient travel packets and aims to support overall health and wellness through improved digestion. This supplement is gluten-free, non-GMO, and suitable for adults of all ages.

DIRECTIONS: As A Dietary Supplement Take 1 Packet With Larger Meals 2 To 3 Times A Day.

Discount Code: LILBITOFFIT

Cort-Eaze is a natural supplement designed to help with stress and anxiety relief. It contains a blend of herbs and nutrients that work together to promote a healthy stress response and support adrenal function. I use it for recovery & cortisol balance, which can affect your sleep, digestion & ability to build muscle & lose fat.

Some of the key ingredients in Cort-Eaze include ashwagandha, rhodiola, holy basil, and magnesium, all of which have been shown to help reduce cortisol levels and support overall mental and physical well-being.

DIRECTIONS: Take Two Capsules Daily. I take mine post workout & before bed. One post workout & one before bed.

Helpful Educational Resources

eating carbs on low carb
forever strong
Fabulous book on protein focused, anti-aging nutrition!

EXCELLENT article on food sequencing and balancing blood sugar here

Take-Home Message

Watching glucose spikes is particularly important if you have diabetes or a handful of other medical conditions. Your treating doctor or dietitian will advise how to modify your meals or food intake to avoid glucose spikes. Food ordering & timing may be part of that advice.

For anyone wanting to live a healthier, leaner, stronger life, consider removing sugary beverages & foods, processed food, & focusing on protein/meat-based foods as the foundation of your meals. Add fiber, proteins or fats to carbohydrates to slow gastric emptying and flatten glucose spikes. Walk 10-15 after meals & shoot for 10k steps per day. Lift 3-4x per week and watch your body & well being change!

If you found this blog helpful, join me on Instagram for daily inspiration & subscribe to our newsletter community here! I would love to have you!

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Shedding Old Versions Of Yourself: Calling in Fresh Energy, Partnership, & Attracting the Right People

blonde girl at sunrise

Journaled my feelings & thoughts this morning around energy, intentions, & alignment.

Big Dolly Parton energy ✨

I realize I’m constantly shedding skin into new versions of myself. Like peeling layers off an onion. I reflected back even 2 years ago & wow such a transformation inside & out!

body weight loss transformation before and after
Check out my transformations throughout the years & join my digital fam on IG here

I share this in hopes of being relatable to y’all wherever you are right now too. We’re all humans living this experience.

I reminded myself this morning I deserve people & companies & connections who are SURE. SURE in themselves and SURE about me. Because I SURE as heck is sure about me 🙂

This year, one of my big intentions is calling in aligned partnership & connections. I’m open to receive whatever is meant for me & my highest alignment without judgement or questioning.

Yeah, it’s painful & uncomfortable af for someone who loves control 👋 😂 

Another change is the way I view time. I had to let go of my old “routines” & simply organize & schedule my daily activities & energy management to cycles that serve me best.

So I decided to stop looking at time like the norm & view it in cycles authentic to me. Maybe you can relate to this too?! ⏰ 

February is the month of love. I hope you manifest & receive whatever love (for yourself, others, & your life) is meant for you🙏💕

I was asked before if I had a “best friend.”

So I thought, well,  I guess I don’t really use labels like that at 41 🤔 

As I’ve aged it doesn’t “fit” in my life anymore.

I view people in terms of frequency & the qualities they bring out in me – you see, they’re all different. 

I don’t judge people based upon race, sex, sexual preference, religion, politics, size, shape, whatever da fugg you wanna put here.

I ask myself:

Do you make me want to be a better person?

Do you bring me joy?

Are you kind & energy giving?

High vibe?

Do you embody a human & life I align with?

Yes? 

  • Cool. We can hang out.

I have friends that hold keys to all different doors of my personality. I have close friends I’ve never even met in real life thanks to social media. I am incredibly grateful to have all of you in my life!

Some keys open my mind. Some my heart. Some my entrepreneur. Some my introvert or extrovert. Some my feminine side. Some my masculine. Some laughter. Some adventure. 

Some Saint.

Some Sinner. 

Some my rawest, deepest, ugliest, & most beautiful parts too.

Some I haven’t seen in decades or years, past lovers, acquaintances, friends, family, yet they’ve been a part of the most pivotal moments in my life.

They all take a piece of my heart that I plant in my garden of life. Some only grow & bloom for a season, or moment, or a lifetime.

It’s OK if a past friend, family member, spouse, or partner don’t hold all the keys to your billion dollar home or nourish every part of your field of life.

Some of the most beautiful weeds are the most beautiful flowers, some of the most magnificent creatures are the most unruly. 

Throw away the labels, definitions, boxes, chains, & cages – let love grow wild. 🥀🌱🌹

Be fearless. Let your guard down. Always put your oxygen mask on first. Stand by your boundaries.

Love fiercely (especially yourself) because this all ends.

Morning ponderings.

Oxox love y’all 

Coach K

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