Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
A few painful things I learned while self healing: If you’re angry or regretful you’re hoarding & livin’ in the past. If you’re worrying, you’re livin’ in the future. If you can look back & smile, look forward & smile, & you’re content…well, that’s when you know you’re livin’ graciously in the present.
And that’s when life all started to make sense.
That truth is what I hold onto every day. It doesn’t mean things are always easy, in fact, I’ve had really frickin hard times on some of these travel Xray assignments, but…
I always learn new things
I always discover I’m tougher & more able
I acknowledge & savor growth is never comfortable. It’s what has made me perfectly imperfect & wise.
How you handle discomfort says it all & I choose to handle them with grace like a boss😉👑
A trip down memory lane from 1 year ago, Photo dump of a weekend on my travels in #omahanebraska I LOVE it there! Hoping to go back soon! My heart & soul are were happy there. Some places make an imprint on your life & never leave.
Open up to opportunities & people that make life more fun. It’s that simple. There’s no right time or specific version of yourself needed when you’re setting goals, living in alignment, embracing your purpose & loving yourself.
Ask yourself what you’re livin’ for & who you’re livin’ for, & if neither of those answers are YOU, even if you think you’re weird as hell, you’re livin’ the wrong life.
And if I can offer you anything today, one of the hardest lessons I’ve learned is that it’s MY JOB to create a joyful reality & I choose to treat others better than they’ve treated me.
So let everyday be YOURS. OWN IT & don’t apologize for who you are🫶 Home is wherever you are.
Oxox
Coach K
Like blogs like these? Come adventure & get FIT with me!
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.
A friend asked how they could pray for me this morning…. I’m not asked that often…
…to be (grossly) honest & raw with myself (yuck. I don’t like triggered feelings either, I’m just like you)I feel it’s an uncomfortable, icky/weird trigger for me?! 🤔🧐 — Not in an ashamed shade, or ego shade, but in a realization that as well & fucking awesome as I have done healing myself & loving myself completely, I feel I have done it to the point I still have resistance to letting people love & take care of me because I know I can now take care of myself in my whole entirety. 👀
Just because you’ve healed doesn’t mean you’re perfect.
There’s SO much depth to the phrase, “progress not perfection.”
It’s not just a picture of your “stereotypical influencer” posing in front of a mirror. (Because when you hear that phrase, I feel most of us, especially in the nutrition & fitness space, that’s what we picture.)
I still have blocks around trusting people, both men & women. Although I alwayssee the good in all things, I’ve placed a protective layer of sparkly, delicate, beautiful LACEY shield of guardedness around myself.
Vulnerable personal goals I am working on is to allow more LOVE❤️ in (In whatever aligned color/form I need. I trust God & the Universe knows what’s best for me)
To all my other peoples out here that are curious/betterment seeking/wisdom seeking/& a human/spirit that still struggles…take what you need, leave the rest🫶
Thank you to my friend that touched my heart & sparked the inspiration behind this message for me & y’all out there. In that moment I realized, “Katie, you give to so many people, do you let your guard down to allow other people to love & take care of you?
Gut check moment✔️
My response to my friend (& you can use this too)…
“Pray I have the strength & the love in my heart to be open to make people’s lives better, to take care of myself (and others) as appropriate. To follow my highest alignment, love, & compassion consciously & confidently to live my true story.”
Oftentimes it takes a gut check moment to turn up the thermostat in yourself to rise like a phoenix 🦅 🔥❤️🔥 to transform your identity in the most ferociously, fierce, nourishing, delicious way possible 😉
We turn up the thermostat to transformation via Faith. Intention. & Association.
FAITH: in whatever you believe & in yourself.
INTENTION: with your thoughts, behaviors, decisions, & habits.
ASSOCIATION: in your environment, everything you consume, the people, places, things & habits you surround yourself with.
Oxox
Thoughts of the morning.
🤚 Drop the Katie’s channeled “meat head/hippie/woo woo” mic 🎙️🪽 message.
Coach K
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
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.
Daily confessions of a shameless morning selfie… In case you needed the reminder, it’s OK to be sorta sweet, sorta Beth Dutton🤚🥃 Yellowstone. Dudes I love this show. I have not been so obsessed with a show since Grey’s Anatomy, One Tree Hill, & Sex & the City. To my new followers you’ll find I talk about all kinds of real life sh*t on here. Love, food, relationships, money, fitness – they’re all connected. If you meet me in person I want you to be able to say, “You’re just like you are on social media!” Because that’s how it should be. Some personal things about me… I’m not naturally “feminine” per se. It’s a skill I’ve had to develop. 4 words: Bull in China Shop🐮 As I aged I noticed how trauma affected the balance of my masculine & feminine energy. 👉Trauma from from being made fun of as an overweight kid 👉feeling I had to achieve to be loved 👉or being liked simply for my looks & not the totality of all that I am The list could go on… I emotionally disconnected, became avoidant, & flirted more on the line of masculinity rather than embrace my femininity. ✅Thank you therapy. My therapist asked me about my sex life. “Do you like to be the more dominant one?” (felt like I needed a shot of tequila at this point😂) I guess I never noticed how rough around the edges I was until a boyfriend criticized me for slammin cabinet doors. He’d yell at me. I said we’ll maybe you’re just fragile🤷♀️😆 Obviously💁🏼♀️that relationship ended. It made me wanna change myself because I thought, well, there’s something wrong with me. I changed for him & that cycle of losing myself in relationships continued for years. I’m grateful for every single piece of 50 shades of fxcked up that makes me — ME. One of the best decisions you’ll ever make is to invest in therapy & always be seeking to be a better version of yourself. Tell yourself today👉you weren’t made to fit in, you were made to move mountains🏔 Oxox Coach K #saturdaymorning #butfirstcoffee
Therapy confessions👉Things people ask me that make me laugh, want to drink🥃 & smoke a cigar😂(💁🏼♀️like I need a reason sip bourbon & smoke a cigar but whatever🙃)
Why are you single?
Are you getting married again?
Don’t you want kids?
Listen, I admittedly was a serial monogamist the majority of my life. I was the girl that always had a boyfriend.
I had only dated & kissed 2 guys up until the age of 27. Don’t worry, I made up for it quickly after my 1st divorce😆why lie. They call it the “Hoe Phase” for y’all not familiar👀
I don’t think I ever really learned how to “date.”
I honestly had no idea WHAT I was doing.
It’s like I just wanna hang with an awesome person, go adventuring & do cool sh*t with. One I love being around, that’s easy & down the road if it turns into something more, that’s the end goal🤷♀️
Had a follower ask what I thought she should do about dating & marriage…everyone laugh now😹
So we talked…
Don’t know if I’ll ever get married again, never say never. I know the people meant for me, find me. Hell I’m not even sure what the right answer is anymore nor do I care.
I feel relationships are whatever you choose to define them as, not what society tells you. I don’t feel you need a contract for happiness or validation.
By dating you do figure out what you don’t like so you know what you do like.
THINGS NOT TO DO:
Don’t say yes to men or women who aren’t suitable for you, don’t ignore red flags just because you don’t want to be single. Don’t do things you don’t agree with just to keep a relationship going. Don’t dishonor your own values just so you aren’t lonely. Don’t lose yourself. Don’t lose faith in love.
One day, you’ll understand the price is too high to pay to lose yourself — the most important person in your life.
All of your painful experiences craft you into the impeccable person you are today.
And the right person will appreciate every part of you, your story & let you live life on your own terms.
The right person feels like freedom & home imo. You can’t read a book to tell you how to feel…
You can read all the books in the world but if you can’t read yourself you can’t efficiently execute anything.
#shitmytherapistsaid
Has anyone else felt they read all the books but in honesty you realized you were a really sh*tty executor, too?😆👋
A painful truth brought up in therapy one time was the realization that when I felt anything or anyone was touching the walls of my freedom or made me feel “unsafe” or “wrong” — I’d run.
Confessions of a recovered avoidant🙋♀️
It was fear. I had a follower ask me today if I’ve ever been afraid of anything so much that I ran from it. Fxck me.🤦♀️ It forced me to painfully sit there & reflect.
I realized thru experiences & relationships what I should’ve been asking myself during periods of discomfort was, “Is this relationship or experience making me want to up level into a better woman?”
I stayed in a LOT of situation-ships & cohabitations far longer than I should have because of fear.
I also RAN from a lot of potential relationships because of fear. Fear to be in a situation-ships or comfortably numb cohabitation again.
I didn’t have the tools back then or self awareness to assess/navigate relationships & life experiences effectively.
If you feel you have to appear a certain way to receive validation, respect, or love — you need to figure out what it is inside you that makes you want to change to be more accepted & worthy.
Look for the pebbles in your shoes, they may not be large stones but they will cut you after time.
All right, hope my ramblings and therapy sessions helped you toO!
Love & hugs,
Coach “no longer in my hoe phase (thank the Lord 🙏😄)” K
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.” Oof. You feel that one right?! Drop a ❤️ if you needed that too. I took that advice & applied it to every facet of my life & fitness. 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. 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. 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.” I journaled qualities of the high value woman I wanted to be & that moment changed the game… ♥️She lives by the 4 agreements: Be impeccable with your word, always do your best, don’t take anything personally, don’t make assumptions. ♥️She loves herself above all because she knows if she loves herself she can move mountains & love others fully. ♥️She takes care of herself mentally, physically, financially, & spiritually. She does not chase, she magnetizes. ♥️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. ♥️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. ♥️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. Oxox Coach K
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!!!
You see, I used to be made fun of because I was the smart girl & was shy.
I read — A LOT…because it helped me escape.
I used to hide it.
As I aged, I realized the importance of being a forever student & figuring out the best ways for me to learn, comprehend, & APPLY the knowledge to daily life.
You can read all the books & listen to all the podcasts in the world but if you can’t comprehend AND apply the knowledge you learn, you’re wasting your time. Knowledge + ACTION = Power.
If you don’t like to read, listen to audiobooks & podcasts & take notes! You’re more likely to remember & comprehend the material.
Ex: I’m a busy body, so I listen to many audiobooks & podcasts while cleaning, cooking, walking, driving, & in between patients at work.
It’s a part of my daily morning routine, called #habitstacking I take notes on my notes page on my phone & on paper for review.
We don’t know everything, but everyday we have opportunity to learn! Utilize your time wisely.
I know when it’s time to rest, however, the majority of my days are spent investing in myself whether via exercise, learning, self care, service, reading, podcasts, optimizing my day, tackling my to do list, creating, helping others, & aligning to opportunities for extra income so I have more time & freedom to love & live life joyfully.
I align to as much abundance as possible so that I can give back to others less fortunate. From my brain & bookshelves to you, some of my favorite books/podcasts/YouTube’s.
A multitude I want to put here! And like me (& you), this list is ever-changing & evolving!
I clearly remember the moment I told myself, “You are the main mf*ing character in your story. You are not a cameo in someone else’s movie, they are not more important than you. Get yours.”
That was a pivotal day & new chapter in my storybook.
“If you want to live on your own terms you have to be willing to crash & burn “ – Nikki Sixx
Even going thru therapy, there were instances I realized I was still people pleasing & love bombing in different shades, placing other people on a pedestal above myself.
They may have been in different forms & people, but they were still showing up as cycles & outcomes I didn’t fancy in my reality anymore.
Writing is a part of my therapy. I appreciate y’all allowing me to add value to your lives in anyway that you need.
If you’re stuck in that phase called “f*ck everything!”
It’s ok. Been there too.
To anyone who struggles with FOMO, regret, feeling disappointed in their place in life, maybe unattractive…somethin my therapist taught me… In order to shed old skin & open yourself up to to a better life, better health, & abundance, we must interrupt our anxious thoughts with:
“What if this works out for the better?”
“What if all my hard work pays off?”
“I am open to receive what I need & trust things happen for me exactly when they’re meant to.”
So I’m passing that on to you today – wherever you are, whatever you’re shedding, whatever you’re leaving, whomever you’re becoming.
Select your thoughts the same way you select your clothes every day.
If you want to control things in your life SO bad — control your mind, your inner narrative, & your response.
