success habits – Page 6 – lil bit of fit

March 1, 2023March 1, 2023

Coach K’s Hopeful Gut Healing and Body Transformation Guide: From Disordered Eating, Fat Loss, Recipes, Crohn’s Disease, Food Addiction, Biohacking, Habits, Mindset & More

IBS vs IBD lilbitoffit hopeful gut healing guide

5 years ago, I wrote a journal entry about my ongoing struggle with Crohn’s disease, binge eating, unhealthy addiction to exercise, & poor body image.

I detailed longstanding struggle with my seemingly endless appetite & f*cked up addiction to stuffing huge amounts of food in my face, struggling with gut flares & drowning in a black cloud of self loathing & frustration.

I had no “cures” as of yet, but I was now out of the closet getting REAL with living in a “haunted house.”

Since writing that entry, I chose to turn that pain into something constructive. I created a community here simply sharing my life in hopes of helping others living a similar nightmare.

I wrote a super informative blog on my healing & carnivore story here that will answer the majority of your questions what I went through transitioning & how I healed via a meat based, “carnivore” lifestyle.

weight loss before and after carnivore lilbitoffit katie kelly

carnivore before and after photo katie kelly lilbitoffit life lessons fishers indiana indianapolis

I’ve received hundreds of messages asking about the journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.

Living decades with these devils on my shoulders since the age of 8, I’ve learned a lot.

After going “carnivore” with diet & changing my perspective on health & fitness, I never binge & am healthier than ever at 40 years old & med free in remission.
I want the same for you.

How did I crack the code? Brain dumped as many resources as I could in this blog for you.

First, I stopped looking outside myself for solutions, online & advice from friends, doctors, & latest fads. Instead, I decided to compassionately look inward & get curious on what life & fitness meant to me.

I started observing myself to understand my thoughts & actions.

I found without exception, I binged in response to 3 different situations that left me hungry physically & mentally:

When “restricting” & trying to eat like everyone else instead of ME

When avoiding an emotion or lacking purpose

When neglecting my own pleasure & needs

My priorities now are: Great food in the form of animal based nutrition — quality sleep & exercise — simple joy & inner peace.

I’ve learned to consider fitness a lifestyle I love, not a chore.

A CHAMPION means to be someone that loves the work of becoming one more than the idea of becoming one.

Hope these tips help you! Feel free to swipe, tag, save, & share any post of mine on IG freely! That’s all that I ask of you is to share anything that has helped you or will help someone else! What’s mine is yours!

***Disclaimer: This is in no way, shape, or form medical advice, I am simply sharing what has helped me***

BIOHACKING GUIDE (ROUTINES, PRODUCTS, SUPPLEMENTS, & MORE)

CLICK FOR BIOHACKING BLOG HERE

ULTIMATE MEAT & MACROS EGUIDE

GRAB YOUR MEAT & MACROS EGUIDE HERE

COOK WITH COACH K CARNIVORE RECIPE BOOK

GRAB YOUR RECIPE EBOOK HERE

HELPFUL PRODUCTS & SUPPLEMENTS GUIDE

DOWNLOAD FREE COPY OF PRODUCT & SUPPLEMENT GUIDE HERE

You could have picked a bunch of other people to follow & allow influence into your lives, but you chose me. Thank you for giving me a platform & portals to share with you my thoughts, experiences, & life through my lens. Thank you for being my most incredible supporters & being part of my digital family. Cheers to many more years of health, happiness, abundance, community, & choosing to live life on our own terms!

OXOX Coach K

Contact: katieokelly2@gmail.com

February 20, 2023February 20, 2023

What Does 30 Grams of Protein Look Like?

Increasing your protein intake has been a challenge for many, me at one time included. A higher protein diet not only supports a lean body & muscle retention, but also improves satiety, helps with binging & overeating, increases overall calorie burn, supports recovery from exercise, & improves bone density.

How much protein do I need?
When calculating individual needs, I’ve found that 1 g of protein per pound of body weight if within normal range or goal body weight each day has worked well for those who are active and working out.

Because protein needs increase when someone is in a caloric deficit, ample protein is critical for those aiming to lose weight or body fat.

At minimum, I recommend each person aim for at least 30 grams of protein at each meal. This target is a perfect amount to help steady blood-sugar levels, reduce cravings, & support energy levels. It also helps you to reap the benefits of protein throughout the day vs cramming just one large, protein-heavy meal at the end of the day (e.g., dinner) which can hinder your digestion & sleep, making you feel crummy.

So what does 30 grams of protein look like?

Swipe, save & share this resource on IG!

To read more about how I healed my gut, stopped binge eating, put my Crohn’s in remission, & lost 55lbs via the Carnivore Diet HERE!

katie kelly fat loss advice 10 things carnivore lilbitoffit before and after photo

oxox Coach K

Coaching, guides, & more resources here!

bio carnivore lilbitoffit katie kelly indiana fishers — Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

http://www.instagram.com/lil_bit_of_fit

February 18, 2023February 18, 2023

99% of People Don’t Know About These 5 Tiny Habits That Put Fat Loss on Autopilot

My poor body image to the point I remember putting a belt around my tummy rolls in middle school under my jeans so I looked thinner. I needed to “suck it in” then maybe they’ll be nicer to me.

I remember being as young as 8 comparing my body to skinnier girls in class. I thought restriction was the only way to weight loss.

I feel your pain if my story resonates with you too.

Yes, research has concluded that a “calorie deficit” is the only way to lose fat. It is science, but we are emotional creatures & they play a huge role in our habits, which become us.

Many fitness experts & diet gurus come up with complicated diets, workout plans, & supplement stacks that require a lot of work, & frankly, are unnecessary. I know for me, if it’s not easy, I ain’t gonna do it. My time, energy, & mental real estate are too important to worry about unnecessary things.

I’m sure you’ve heard the mantras like “eat less, move more” & “no pain, no gain.” Seriously, if it sounds hard, do you think people will be more likely to stick with it?

In short, this silliness & overabundance of info out there have forced many of you to choose inaction, which isn’t helping you to move the needle forward.

Self-discipline & willpower can be weak on any given day, leading us to make bad eating decisions & eventually fail at reaching our fat loss & health goals.

Plus, we can’t deny the fact that various foods influence hunger & hormones to varying degrees — so not all calories are equal.

When I embarked on my fat loss journey, over time, I realized if I adopted a simplicity approach, I was more likely to stick with it because:

“What’s simple & attainable on a daily basis IS SUSTAINABLE.”

So I created 5 simple concept habits that require minimal effort but go a long way in making fat loss automatic — meaning you don’t have to rely on restriction, self-discipline & willpower which result in basically life sucking.

Enjoy these cheat sheets & I hope these help you on your way to SUCCESS & LOVING YOUR BODY!

If you questions about how I healed my gut & lost 55 lbs via the carnivore diet, I show you how here in a detailed personal blog on my journey !

how carnivore healed my crohn's disease and binge eating

If you need some hand holding, I’m here to listen. Coaching & resources in link in my IG bio. If you’re serious about making a real (EASY) change, would it be crazy to book a call with me?

oxox Coach K

February 16, 2023

Types Of People I Avoid For A Better Life

I know y’all can relate to these.

Which one resonates with you?

I was talking with a client today about the things that were holding her back from her weight loss goals.

As we dove into the conversation, the common denominator was the people she was surrounding herself with. Her environment was toxic & not supportive.

Sometimes it’s the energetic & emotional weight that is actually holding you guys back. That takes doing the inner work, cutting cords, & most often spending time alone to center & find clarity.

I have personally learned that sometimes it’s helpful to have empathy for some people from afar & prioritize myself.

We tell others how to treat us. We give them our user manual, make sure you’re writing that user manual from your heart.

Healthy boundaries & clear expectations/intentions help build a solid foundation to successful relationships.

Especially with ourselves!

oxox Coach K

Coaching, Resources, Guides HERE

February 7, 2023February 7, 2023

I’m 40. Happiest, Healthiest & Most fit I’ve Ever Been. Here’s How…

Imagine having one life to live, yet f*cking it up.

Yikes, right?!

I know a few things about starting over. I have done it more times than I want to admit including health problems with my Crohn’s disease, eating disorders, getting myself into debt, romantic & friendship break ups, including 2 divorces. Yup, Double Divo Club…carb toting member.

The main thing about starting over is that you are not starting from zero. It is impossible to do that, given that we are complex creatures with memory & experience.

The best way to start over is to reflect on goals, your memories & experiences, and think about what drives you, your purpose in life, your reason for living.

The change of life means changing your approach! Listening to older mentors helped me “start over” without being angry at myself.

Working out more & eating less wasn’t going to help me. Shrinking my body & punishing myself with restrictions & addictions weren’t going to help me, but changing my lifestyle & mindset to include the things that worked positively FOR ME, did.

I’m 40. Happiest, healthiest & most fit I’ve ever been & here’s how…

Biohacking Guide Here

How I Healed My Gut & Lost 55lbs Blog Guide Here

All Resources, Coaching, Guides, Discount Codes Here

oxox Coach K

February 5, 2023

Icing or The Cake?

The past couple years have felt really different, this year especially.

I told myself this year was my year. It was the year of “F*ck yeses only & no lateral moves because lateral moves don’t mean a level UP.”

My bff sent me a TikTok about cake vs icing. How we think icing is always the most important end goal & oftentimes we miss out on how good & more important the cake may be.

Both are important but it’s truly about dose & ratios & what’s appropriate for you at the moment.

It’s like wanting shredded abs (icing) but missing the more important goal of a healthy, happy, body you love (cake).

Or it can be like wanting partnership (cake) but truly wanting & deserving that partnership that sets your soul on fire (icing).

I wanted to remind y’all of something really important when it comes to any kind of relationship…& that can mean dating or partnerships, friendships, work-spouse relationship, parent-child, & that is this: I want to invite you to be the cake & to let everyone else in your life be the icing on the perfect cake that is you.

🤷‍♀️If you don’t like cake, that’s fine. Sub in pie🥧 💁🏼‍♀️Honestly, really, I’m more steak 🥩 than cake, but be the steak doesn’t have the same ring to it so here we go with be the cake 🍰

We often enter into relationships & make decisions from our codependent & people-pleasing habits with the desire for other people or bad habits to fill a gaping hole in our hearts & our lives.

You are the cake to end all cakes, everyone else is a delightful addition to your life, not the main attraction.

Commit to cakeful (or steakful) living. When you live in a space of freedom, self love, & empowerment, you allow yourself to be the icing for someone else.

Honor the people who are your icing 🧁 & the space where you are the cake 🍰 (or steak 🥩) 😉

oxox Coach K #sundaychurch

Like this? I’d love for you to be part of my digital family on the gram! Life lessons & laughs everyday!

January 31, 2023

How To Read People and Get What You Want

No matter what your profession or relationship status, effective communication is imperative.

I’ve worked in healthcare, sales & consulting, & as a nutritionist for almost 18 years. I’ve learned much from every experience & person I’ve met along the way. They’ve helped me not only learn more about myself, but others & in turn “get what I want.”
Because let’s not bullsh*t ourselves, at the end of the day we want to get what WE want, right?!

I learned I needed to recognize & understand someone’s energy &/or read a room in order to better help & serve.

What most people don’t know is that when you change your energy & learn to communicate well, you change your life!

Your perceptions & energy are powered by your thoughts, emotions, experiences & how you see the world.

So if you want to feel happier in life, you need to communicate well, be present & assertive, raise your vibration, learn how to portray yourself in the way you desire to be interpreted — & vice versa with other people.

The 1st step of any change or observation is awareness. When you become aware of your own energy, then you can start to transform it. Moreover, raising your energy & self awareness will help you recognize that of others.

This is helpful in business, parenting, dating & relationships (platonic or romantic) because you’ll have a better idea of who & whose energy you want to be around & boundaries you need to put in place.

The power of observation is a necessary tool in learning how to read people. In these situations, nonverbal cues (posture, body language, clothing/hair, personal style, habitual behaviors, gestures, facial expressions) will give you more information than verbal or written cues.

And remember, while your interpretation of someone may or may not always be accurate, I’ve found when you’re solid in trusting yourself & observing WELL, your intuition is rarely wrong.

Hope this helps y’all!
Oxox Coach K

Like this? Coaching, resources & more here! Join the fam!

January 29, 2023

The Older I Get the More Self Aware I Grow & The More I Realize These Things…

Something my life journey has shown me is that the more I heal & love myself as I am, the more grounded & peaceful life becomes.

A hard lesson I learned 👉how & when to adjust. It’s hard because often times as painful af & you don’t wanna do it.

The older I get, the less I feel the need to perform.

the less I feel the need to shrink & settle.

the less I feel the need to chase.

the less I feel the need to overextend & over-explain.

The older I get the more I realize that I’m not interested in things or relationships that are not physically, mentally, emotionally nourishing, stimulating & rooted in authentic loving intentions.

MOOD: I’ve changed & evolved into a better version of myself. I’m choosing different & walking tall with fresh energy. I attract all that I desire to my highest alignment. Healing & self awareness are my superpowers. Growth is good to me. I love me, my body, my mind, & spirit. I now choose to stand in my power for good.

Drop a ❤️ if you’re in this season.

Swipe, Save, & Share on IG here

Oxox Coach K

#lifelessons #Lessonslearnedthehardway #sundaychurch #selfhealing

January 26, 2023

Hard Truths Why You Struggle With Food & Fitness

Let’s start at the beginning.
Because we know the statistics.

We know that obesity has quadrupled since the 1950s.

We know that diabetes has increased from around 1.5 million people in the 1950s to over 34 million today, 90% or more of whom have type 2 diabetes, which is preventable.

We know that roughly 50% of American adults have cardiovascular disease and 70% of American adults are on some kind of prescription medication.

We know that we get 1.5 to 2 hours less sleep per night than a hundred years ago.

We know all of this stuff, because we are constantly bombarded with these statistics, hammered over the head with them until they lose their meaning.

But what we don’t talk much about (& we should), is the inner root cause of WHY these statistics exist.

“Losing weight” or “getting in shape” repeatedly score the top ten of people’s New Year’s resolutions. If you, too, have declared that you “finally want to get fit in 2023,” then it’s time to look at where you’re at.

Have you changed? Or have you given up on your fitness goals again — like so many years before?

If you have been trying to become a fitter, healthier version of yourself & repeatedly failed, you might need to come to grips with a few uncomfortable fitness truths.

If you take them to heart & act accordingly, you are well on your way to becoming the fittest & healthiest you can be. Let’s dive in!

Save & share! What’s mine is yours!
As Deepak Chopra says, “No one owns anything.”

oxox Coach K

All antiaging, biohacking products and discount codes here!

Coaching, Guides, Codes, & Resources Here!

January 26, 2023

Becoming Superhuman: How I Work 14+ Hours A Day, Balance 4 Jobs and Fitness

You are where you are in life because you choose to be there.⁣ Face the truth.⁣
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On some level, you feel like you deserve to be where you’re at in life, even if you don’t like your life. I’ve been there.⁣
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If you’re getting paid “less than you’re worth,” if you agree to a certain wage, you literally accept that wage as what you’re worth.⁣
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If you keep people in your life who don’t treat you well, you’re keeping them there because you have low self-worth. After all, if your self-worth was high you wouldn’t allow people to treat you that way.⁣
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The secret to a sexy life you love? Well, it’s not exactly what I thought it would be. It’s actually in doing the “unsexy” the majority of the time, following what you love to do, & creating systems to make your life successful!
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You see I figured out that “life” truly happens in the interlude & inbetweens.⁣ It’s creating your heaven everyday.
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My “regular” daily life?⁣
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Workout. Work. Write. Create. Read. Learn, Sleep. Fun. Repeat.⁣ Grind & hustle my a$$ off & I love it.
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I found by walking the line of structure & spontaneity, that THAT in between was the secret sauce to finding the sexy life.⁣
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For me, the only way to facilitate such sweet serendipity was to keep leveling myself up in life — unlocking access to richer experiences, better health, & deeper people. That meant cultivating upleveling habits, environments, mindset, & goals.⁣
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So, if you’re puffing cig after cig before getting drunk at the local bar every night the only “serendipity” you might unlock is a clumsy, dumpster fire make-out sesh with someone with more baggage than a trash truck & hangover the next morning.
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Swipe, save, & share: becoming superhuman. This is how I manage it all!

Biohacking products all here with discount codes!
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oxox Coach K⁣