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 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.
I asked an elderly patient years ago, “What is the most important thing you’ve learned in 81 years?”
And she said somethin I’ll never forget that I also heard on a past podcast,
“One of the most important things I’ve learned is health is the crown on the well person’s head that only the sick person can see & wealth comes in other important forms other than money.”
Ooooof. Who else felt that? 👋
She went on to say, “I wished I had changed my perspectives sooner. Mostly around the perception of being ‘rich’ & that in order to be seen as beautiful I had to be certain size & status.”
She realized she was always chasin a goal like being rich & losing as much weight as possible instead of embracing the experiences of the journey & being grateful for what she already had.
I don’t know about y’all but I love spending time with the elderly. They’re full of magical wisdom. It’s one of the most favorite gems 💎 of my job working in healthcare.
Simply walking & making my bed helped transform my life, lose 55lbs & keep it off.
[It’s not what you think & this is what people don’t tell you.] My healing story here⬇️
When thinking about a #millionairemorningroutine & the routines of the fittest people on earth, it comes down to the reason AND intention behind their actions.
Let’s be real, simply making your bed is not going to help you lose the weight but being a person that LEADS & keeps commitments to themselves, WILL.
70% of leadership is how you lead yourself. There is a difference between leadership & management just like there’s a difference between PREACHING & PRACTICING what you preach.
I intend to be a human that when someone talks about me I would hope that they would say, “She makes me want to be a better person.”
Had plenty of wake up calls where I asked myself a few things:
How are you maintaining positivity in the face of negativity?
How are you setting goals & plans to execute?
How are you staying committed to yourself despite lack of motivation or judgement from others?
🔥People will follow you if you give them a purposeful reason to.
3 kinds of leadership:
1️⃣Physical leadership: Are you healthy & happy & nourished body, mind, & spirit to be strong & serve as a role model to others?
2️⃣Mental leadership: social media brainwashes & continuously puts what you want to see in front of you. What are you clicking on, subjecting yourself to, & what are you consuming?
Find the people you want to embody so you can learn from them & be better. Release the individuals who don’t take you where you want to go.
3️⃣Emotional leadership: The ability to stay balanced & even keeled in the face of negativity.
Know your mission & values. Your mission should be built on the foundation of your values.
“Be who you are & say how you feel, because those who mind don’t matter, and those who matter don’t mind.” Dr. Seuss
5 things I’ve learned in 41 yrs I’ll leave with you in hopes of you learning sooner than I did:
➡️Joy, purpose, fulfillment (JPF) vs fame, fortune, applause (FFA). Which would you choose? I choose JPF because if you choose JPF the FFA will follow.
➡️Forms of wealth: self mastery, self awareness, family, health, your craft, personal development, money, time, freedom, charity, adventure, your circle of genius & environment
➡️Don’t lower your standards or standard of living to meet your income, live strategically within your means to raise your income & standards of living to meet your standards.
➡️You are always replaceable within a company. Don’t live for them &/or make them your identity. YOU make money for them. YOU are the gem & YOU create your own abundance. Take YOUR GIFTS with you & have the confidence to creat the life of YOUR DREAMS.
“To live in the hearts we leave behind, is not to die.” – Thomas Campbell.
Our days are numbered, what are you gonna leave behind?
Abs…a pretty picture…a pretty/handsome face…money in the bank…titles…OR…
…👉the memories of your dream life well & wisely lived?
Reminders for today ✨
You don’t owe anyone anything:
Your healing. Your process. Your happiness. Your peace. Those all belong to you.
Affirm this today ✨
I welcome the harvest with wide arms & with an unfastened heart! ❤️🫶🌽🥩🙏🤲🧎♀️
Mantra for today:
Abundance is all around me.
Abundance & Attractiveness are energies.
Abundance, Inner peace & Fulfillment are states of being.
Abundance & Reality are an existence I create.
Abundance is a gift from the Universe. I unlock the door & my vibration is the key 🔑 🪄🚪
Abundance shows up as money & in many other ways.
I AM grateful for the continual stream of Abundance flowing into my life.
✨✨ ✨✨✨✨
Oxox
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!
There’s someone right now living & loving their life with less than you. They are living & loving their life the same weight, body size, body fat, relationship status, health condition, job, financial status & more, as you. 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. No more, “I’ll be happy when…” Cheat codes I wished I had learned earlier. Which one do you resonate most with? Happy Saturday family! I love you! Oxox Coach K
This photo was from 2018. I was living out my office & tryin like hell to pay off $45,000 in debt…
I told a coworker the other day, she was asking if I ever struggled.
Basically, “struggle bus” was my middle name y’all
As one who has made all the wrong decisions before making the right ones, one thing I am most grateful are the things I’ve done wrong that didn’t turn out the way I’d hoped because they taught me how to do things better — with health, relationships, & finances.
Sometimes it takes a heart break & f*cking up royally to shake us awake, to help us see we’re settling.
I refuse to live a life of mediocracy.
The last straw was 2018, when I was livin out of my office, showering at gyms, goin thru a heartbreak & no idea what the f*ck I was doing or going.
I was eating at the hotel across the street, breakfast was free.
I did get caught sleeping in my office, which forced me to make the painful decision to move back in with my parents.
My health & gut issues exacerbated. I was 20lbs heavier. Yet I knew I was meant for more.
Each year I made different choices to move the needle forward no matter how small.
“Never did the world make a Queen of a girl who hides behind a facade of perfection in a house of guarded walls but an imperfect woman of wisdom in a house of mirrors & glass.”
I’m not afraid to admit there’s many things I still have not mastered & that’s ok.
I too have been the human who:
◽️was living in the cheapest apartment she could find
◽️was going thru a 2nd divorce feeling like a failure & confused about identity
◽️had a car repoed, $45,000 in debt, $5 to my name
◽️thought being single meant there was something wrong with me & I needed to settle instead of realizing I needed be the person I wanted to be with 1st
You CAN do & be anyone you want to IF you believe. I’m here to listen. Y’all can book calls to discover your hope, solutions, & start fresh start! 🔗📲Link here:
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, & brand growth consultant working with individuals, businesses, organizations, & executives with 17 years experience.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness.
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition.
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
You CAN make the life you want. Oftentimes this begins with hitting the reset button. What better time than NOW?!
The change you want in your life begins with you. If you can change your inside, the outside will fall into place.
Remember, your most significant obstacle to success is you. It’s not time, money, or your situation.
Life is a learning experience, and you’ll learn some essential life lessons along the way.
Some of these lessons come from your own experience, some from watching others, and some from reading books and articles like this one.
A pep talk you may need to hear!
Here are life lessons that can change your life and help you live it the way you want. These allowed me to manifest a better life!
1) Embody the person you wanna be. Be a person of VALUE! To progress & succeed, this may mean shedding the old version & reinventing you. Most don’t: sleep/eat well, don’t have a success routine, don’t have self awareness, learn new things daily, choose positive thoughts & energy. You need to: build mental fortitude, execute desires, keep commitments, realize motivation is fleeting, create a routine & + environment. If you wanna be a high value, successful, & well respected big boy/girl, f*ckin act like one.
“Try not to become a person of success, but rather try to become a person of value.” — Albert Einstein
Prove your worth every day and show your colleagues, friends, and family that you are worth the time they have invested in you. To succeed in life, you must tell stories about yourself in an authentic, humble, and business-focused way. Do more than is asked of you, be a thought leader. Under promise, over deliver 😉
2) Health is your biggest wealth. Develop good habits! Steps to a healthier, leaner, happier life:
Prioritize protein & nourishing, unprocessed food. Eat food you can digest & absorb properly with no negative physical or emotional issues
“Motivation is what gets you started. Habit is what keeps you going.” — Jim Rohn
The key to success in life is building tiny habits that can significantly impact your life. Little things, such as good habits, add up over time. Good habits can help you live a more fulfilled and happy life, while bad habits can cause you to spiral downward.
Success lies in what you do every day. Most of us are not aware of our bad and good habits because we live on autopilot
If you want to succeed in life, your good habits must outweigh your bad habits. If you think you have some toxic habits in your life, you still have time to unlearn them and change your negative tendencies.
3) Obsess over purpose/something larger than yourself. Make today count! Being interested or wishing are not enough, you need to be obsessed with becoming a better, more EXTRAordinary version of yourself. Embrace being an evolving human. Perfection is not needed. Once you make your mission & legacy your purpose for living, you will find & attract opportunities & people to help you achieve your goals. Live & vibrate intentionally, the Universe will show you the How.
“Enjoy the little things in life, for one day you may look back and realize they were the big things.” — Robert Breault
Make every moment and day count. Be mindful of where you are in the here and now, savor each moment. Life goes by faster than you think. Live each day to the fullest, happiness is a state of mind.
4) If it isn’t a hell YES, it’s a hell NO This makes decision making much simpler. It requires sacrifice & a shift in perspective. I had to shed toxic habits, addictions, friends, & old versions of myself. I had to give up excuses, playing it safe, fear of mistakes, shrinking myself, & FOMO in order to UPLEVEL body, mind, & spirit. Sacrifice is a choice & it doesn’t seem like a negative thing when you want something bad enough. Embrace JOMO: JOY of missing out.
5) Realize the power of influence. Develop meaningful, deeper relationships! What you consume, consumes you & what consumes you, controls your life. Our consumption is not only what we eat/drink but also what we watch, listen to, social media, & environment (people & places). If you want to change, become a healthier, wealthier, happier version of yourself, you have to change your behaviors & consumptions. Listen to a podcast, motivational speakers, surround yourself with successful, high value people.
Our lives are built around our relationships. Our interpersonal skills are the keys to your success. You must improve and deepen your relationships through interpersonal intelligence and your ability to understand and interact effectively with others.
When you can gracefully navigate social settings with good verbal and non-verbal communication, you build strong connections with all types of people and show them you value them.
Deep conversations with the right people are worth their weight in Gold. Katie Kelly, @lil_bit_of_fit
6) Realize the power of discipline It is what it is – you either do or you don’t. There’s nothing worse than rolling thru life in the passenger’s seat. It’s about keeping commitments to yourself. If dieting & obtaining the physique & level of health & success you desire were easy, everyone would be lean, happy & rich. Goals don’t mean anything unless you ACT. Just like knowledge isn’t power unless there’s application. We were made to be ACTIVE participants in life. The word ATTRACTION includes the word ACTION.
7) You can’t please everyone & your Character matters! “But one of the big lessons I have learned from my journey is you can’t please everyone, so don’t try.” — Chris Colfer
It’s impossible to please everyone in your life. Not everyone will agree with you or even like you. You don’t need to get the approval of others, especially if you strive for excellence over perfection.
Stay true to who you are. Find people who believe in you, and you believe in them. Find your tribe and stay loyal to those who give to you.
A person’s character is about their value systems and defines their behavior. Your behavior can be traced back to your values and beliefs. Your view of the world influences your behavior. Having good character helps you make good choices and decisions.
Good character is the foundation for good decisions
When you have a good character of honesty, loyalty, and perseverance, you’ll feel good about yourself while earning the trust and gaining the respect of others. People with solid moral character find happiness and success in their life and grow their relationships with others because of honesty, transparency, and mutual respect.
8) Be like water, flexible & adaptable. Realize good things are worth patience & sacrifice.
“A bad plan is better than no plan, and the most important quality of any plan is the flexibility to change.” — Judson L Moore
When you are flexible and adaptable, you more easily accomplish your goals. You find ways to cope and succeed when circumstances are not in your favor.
Learn to bend without breaking. Adaptability helps you handle and embrace change in order to be able to thrive in whatever situation life throws at you.
“The best things in life don’t come easy, but those things are the ones worth the sacrifice.” — Adriana Locke
A good life is up to you. The amount of effort you put in every day, the ability for you to learn from your mistakes, and how you cultivate a trustworthy network of colleagues and friends are up to you.
Your life is all about contrast. Nothing in this world is worth having if you don’t have to go through some hard times. The key is to have mental toughness, self belief, & an endurance mindset.
When you have these mindsets, you view failure as an opportunity to improve yourself, you are unafraid to take risks, and you make sure you continue to have a positive outlook on life because you know you’re worth it.
There you go, 8 life lessons that can change your life for the better!
You won’t learn these life lessons at one time. Be mindful that change takes time and allow yourself the time you need to grow. The key is to be aware of life lessons and apply them to your life. The change you want in life begins and ends with you.
“Life’s challenges are not supposed to paralyze you; they’re supposed to help you discover who you are.” — Bernice Johnson Reagon
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives.
She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness!
Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition.
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years. You can find her on the gram, @lil_bit_of_fit
