success habits – Page 8 – lil bit of fit

December 16, 2022

How to Build Muscle and Lose Fat to Reveal Your Best Body in 2023

Since I’ve been on my gut healing & weight loss journey I have thought a lot about addiction. It’s really hard to admit you have a food addiction because everybody needs to eat in order to live.

There were several things that made me realize that I was addicted to food & THAT was the biggest culprit which exacerbated my Crohn’s issues & inability to get healthier & lose weight.

Maybe you can relate to these too…

Going past a McDonalds & instantly wanting to devour a large fry & 20 piece nugget whether I was hungry or not (And I did smash the ENTIRE meal!)

“Having” to have something sweet after dinner & eat in front of the tv.

Seeing other people eating, especially food I restricted or labeled as “bad,” longing to do so regardless if I had just eaten.

Hiding food & eating when your friends & family don’t know you are. I’d binge then throw it all up.

And just plain feeling out of control!

I’m sure you understand the feeling of waking up in the morning & saying you’re “going to do better today” & then you fail miserably like you did the day before.

Maybe you’re like I was. You’d go to bed at night & say that “tomorrow will be another day & you’ll start working out & eating right.” Then you don’t.

I remember saying one time if food were liquor, I would be drunk every day.

It’s taken over 2 decades to build the body you see today, I’ve been every shape & size! If I can do it, so can you!

Life lessons I learned along the way to hopefully help you transform too: How to Build Muscle and Lose Fat to Reveal Your Best Body in 2023!

oxox Coach K

December 15, 2022

Life & love advice I wished I knew at 20 that I know now at 40

A meaningful post I feel for many out there…

Ran into a friend today reminiscing about summer & old times, relationships & new energy we’re both looking forward to for 2023.

We laughed about what if we knew back then what we know now 👀

Ever thought about that too?

So, we came up with a list…swipe & enjoy!

We also talked about how the people who are comfortable being alone will never waste your time with dating games.

Zero bullshit. If they’re special, you’ll know & you’ll know you’re special too because they choose to spend time with you over their favorite person, themself.

Hi. It me 😆👋

⁣I thoroughly enjoy straight forward people who take the lead & tell me exactly what they want. You always know where they stand.

People who have taken the time to be alone & be ok with it are basically interviewing you to replace ourself as our new best friend & we really don’t want to give up that position but we are also intrigued & hopeful that there is more out there❤️

Whatcha thinkin?

Oxox

Coach K

December 14, 2022

How I managed my energy to create a happier, healthier life by doing these 8 things brilliantly

I used to smash Bangs ⚡️ like it was my job. Coffees & energy drinks were temporary solutions. Which initially gives us some energy but after a while, we feel tired again.⁣
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Let’s not forget the havoc it plays on our adrenals, inflammation, hormones, digestion, etc. 😔 ⁣
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Feelings of tiredness are so common that many times we just sit on the couch watching TV, unable to do anything else. It makes us feel like a watered down version of ourselves.⁣
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We have everything.⁣
Modern man has everything: a computer, internet access, which gives him the opportunity to communicate with people around the world. A car to get to work faster, a gym membership, & plenty of food.⁣
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We know everything.⁣
We all know that we need to watch less TV, eat less junk food, move more, & read more books.⁣
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But we do nothing.⁣
Most will deny this. Try to remember the times when you bought brand-new sports equipment or a gym membership or vowed to start your diet on Monday. Did you? Why?⁣
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Most often because of lack of energy, purpose, fulfillment, time management, & discipline 🤷‍♀️ ⁣
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So let’s promise ourselves positive change & continue to crush this week! Swipe, save & share: How I stopped being tired & started living by doing these 8 things brilliantly!⁣
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Gimme an🦾 if you’re ready to make this your best life yet!⁣
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oxox Coach K⁣

December 12, 2022

Healthier & Younger After 40: Secrets To A Sexy Life

You are where you are in life because you choose to be there.
Face the truth.

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.

If you’re getting paid “less than you’re worth,” it’s because you’re not getting paid less than you’re worth. If you agree to a certain wage, you literally accept that wage as what you’re worth.

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.

The secret to a sexy life? Well, it’s not exactly what I thought it would be. It’s actually in doing the “unsexy” the majority of the time.

You see I figured out that “life” truly happens in the interlude & inbetweens.

I don’t know about y’all, but the last 4 years of my life have been UNREAL.

I went from being broke af, single af, sick af, lonely af, lost af
to
abundant af, healthy af, happy af, to married af, to divorced & single af again & everything in between!

That’s only a percentage of the roller coaster ride that strangers I meet & write for find delight in listening to.

My “regular” daily life?

Workout. Work. Write. Create. Read. Learn, Sleep. Repeat.

I found by walking the line of structure & spontaneity, that THAT in between was the secret sauce to finding the sexy life.

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.

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 & a hangover the next day.

Swipe, save, & share: Healthier & Younger After 40: Secrets To A Sexy Life.

oxox Coach K

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

December 11, 2022

“I’ll start my diet Monday” Why it’s not working & tips to help

A sobering & reflective conversation…⁣
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Emotion is energy in motion. Dieting is an emotional problem, it’s more about behavior than food.⁣
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Nothing happens if nothing moves. So I ask you, “Where is your emotion driving you?”⁣
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Hard truths & guidelines to help you push the restart button for the last time. 🔖⁣
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Do you refuse to rest? Refuse to give up addictions? Refuse to reverse diet & STOP chronically dieting? Do you refuse to simply put in the work it requires to change your body, health, & life?⁣
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Y’all, basically what you’re saying here is, “I want this, but I don’t it bad enough to do what is required to achieve it.” ⁣
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Biggies: ⁣
“I can’t cut back on workouts.” (even though they’re stressing my body out even more which is actually hindering progress)⁣
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“I can’t give up my coffee/bangs/etc.” (even though my cortisol is jacked up thru the roof & I can’t sleep at night)⁣
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“I can’t give up sweets & snacking at night.” (even though they’re causing inflammation, gut problems, high glucose, fat gain, & more cravings)⁣
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“I can’t reverse diet because I’ll gain weight.” (even though you’ve been eating less than a toddler for 20+ yrs & still don’t have the health or body you want)⁣
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Sound familiar?⁣
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I share these things because I love y’all and I’ve made all the same mistakes as you! ⁣
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It’s Sunday night, let’s freaking rock this week! Here are some tips to help, take what you need!⁣
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Oxox Coach “your biggest cheerleader” K 📣⁣
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December 10, 2022

21 Cheat Codes I Wished I Knew At 21

There’s someone right now living & loving their life with less than you.⁣
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They are living & loving their life the same weight, body size, body fat, relationship status, health condition, job, financial status & more, as you.⁣
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External factors aren’t what make you unhappy, you do. It’s the perception of life & the thoughts in your head. You aren’t your thoughts but you do choose to listen to them.⁣
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No more, “I’ll be happy when…”⁣
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Cheat codes I wished I had learned earlier.⁣
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Which one do you resonate most with?⁣
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Happy Saturday family! I love you!⁣
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Oxox Coach K⁣
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December 9, 2022

Read this If you feel the need to shrink yourself

My therapist told me one time, “If you feel the need to constantly try & shrink yourself mentally & physically, maybe you should think about walking into a bigger room.”⁣⁣
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Oof. You feel that one right?!⁣⁣
Drop a ❤️ if you needed that too.⁣⁣
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I took that advice & applied it to every facet of my life & fitness.⁣⁣
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I realized I didn’t REALLY wanna be or look like other people. I was searching for worth outside of myself because I was lost.⁣⁣
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I remember the night I took a sip of bourbon & told myself, “Sis, it’s time to retire the insecure you, the chronically sad you, the you who chases & changes herself, the you who feels like she’s too much & not enough at the same time.⁣⁣
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It’s time to stop letting your past haunt & define you & start creating the most awesome, highest value version of yourself. It’s time to manifest the highest alignment vision of the kind of woman, body, fulfillment, & relationships you deserve & desire.”⁣⁣
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I journaled qualities of the high value woman I wanted to be & that moment changed the game…⁣⁣
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♥️She lives by the 4 agreements:⁣⁣
Be impeccable with your word, always do your best, don’t take anything personally, don’t make assumptions.⁣⁣
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♥️She loves herself above all because she knows if she loves herself she can move mountains & love others fully.⁣⁣
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♥️She takes care of herself mentally, physically, financially, & spiritually. She does not chase, she magnetizes.⁣⁣
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♥️She knows she can only be beautiful like her. She knows that if she wants to look & feel a certain way like her, she has to be willing to TAKE ACTION like her, be DISCIPLINED like her, have A MINDSET like her, show up CONFIDENTLY like her, & LOVE herself like her.⁣⁣
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♥️She is clear on what she wants in a partner & embodies what she wants to attract. Her relationships are ADDITIVE to her life, not all-consuming & she only engages in reciprocal relationships.⁣⁣
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♥️She believes that anything is possible, life is always extraordinary, passionate/healthy love exists, & she’s willing to wait for what she wants because Queens don’t settle like dust in the wind.⁣⁣
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Oxox Coach K⁣⁣

Scrubs: @wearfigs Hair: @the.burgundy @megan.theburgundy

December 6, 2022December 20, 2022

Read this if you feel you’re life is f*cked

We see you googling, “Why is my life f*cked up.” 😂

If you have ever asked yourself, “Why is my life f*cked up?” this entry is for you.

It’s like that meme:

THERAPIST: what do we say to people who want to get to know us?

ME: welcome to the shit show.

THERAPIST: NO.

Life provides an infinite supply of inspiration & lessons should you choose to see them. I started a few years back as part of my therapy writing them down in the moment, without a filter, without questioning them.

Some of these will inspire, some may bore you & some will piss you off 🤷‍♀️

And that’s ok, because I’m not here to be the most popular, the most successful, the most beautiful, the most perfect, the most intelligent, the most anything for that matter.

I’m here to challenge, to provoke thought, to invoke feeling, to challenge you AND to help us all wake the f*ck up, define our own reality, take up space, find our voice & do something f*cking amazing with it!!!

And to that end, here are a few of my observations on life when you feel your life is f*cked up ❤️

Your Thoughts?

Oxox Coach K

December 6, 2022

Brutally Honest Answers to your fat loss & muscle building questions

I remember walking into the gym thinking everyone was judging me. ⁣⁣
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👉🏻 Am I too fat to be in here?⁣⁣
👉🏻 Are they judging me because I’ve been on the treadmill for an hour & don’t know how to use this machine?⁣⁣
👉🏻 Are they laughing at me because I’m not as strong as I used to be or I’m not very good at doing this specific lift. ⁣⁣
👉🏻 Are they judging me because I am not as lean as I used to be?⁣⁣
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What matters is you find the movement your heart loves. Movement is energy, movement is life, movement is abundance! This doesn’t mean killing yourself in the gym 7d/wk.⁣⁣
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How do you start?⁣⁣
✅Shoot for 10K steps a day. ⁣⁣
▪️Park further away from your destination.⁣
▪️Take the stairs. ⁣⁣
▪️Time block morning or evening walks. ⁣⁣
▪️Take a walk at lunch. These can even be short 10 minute walks.⁣⁣
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✅Time block 2-3 workouts a week. ⁣⁣
▪️ Pick what time of day works best for your schedule. ⁣⁣
▪️Shoot for 20-30 minutes starting out. ⁣⁣
▪️ If large crowd stress you out pick a time a day that’s less crowded or workout at home. ⁣⁣
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✅Invest in a trainer or workout buddy⁣⁣
▪️ They are there to help you! They will show you what routines & how to use equipment. ⁣⁣
▪️ Swole mates keep you accountable & give support you need! ⁣⁣
▪️ Sign up for online training programs that give direction & align with your goals. ⁣⁣
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✅Set your day up for success⁣⁣
▪️Sleep in your gym clothes if this makes it easier for you to get up & go in the morning⁣⁣
▪️ Wear clothes you’re comfortable in & make you feel GOOD. ⁣⁣
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If you don’t know where to start, I will help find the right fit for you no matter what skill level 🤗 Swipe for your questions answered to help you on your journey!⁣⁣
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Crush it fam!⁣⁣
Oxox Coach K⁣

December 4, 2022

I Stopped Counting Reps & Started Counting These & Gained Real Strength At 40

5 years ago, I wrote a journal entry about my ongoing struggle with binge eating & unhealthy addiction to exercise.

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 created a community here simply sharing my life in hopes of helping others living a similar nightmare. I’ve received dozens of messages asking about my journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.

Living 3 decades with these devils on my shoulders, I’ve learned much about these demons that used to haunt me.

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

How did I crack the code?

Well, 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 why I behaved. 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 & peace.

I don’t categorize dieting & working out as a daily must-do activity anymore. I’ve learned to consider lifestyle a choice 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.