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!
I didn’t dare talk about it much publicly when I was younger, I used to binge eat — A LOT. It didn’t help my health, gut, performance, or fat loss goals at all either. I was scared to strength train because I have no idea where to start. Binging happened mostly when I was lonely, stressed, or bored. Sometimes, it would happen when I was celebrating, too — but always when I was alone. I would go to the store, buy junk food, then go home or sit in my car & eat as much as I could. I was an addict, food was my drug, & binging was a high. I’d eat until I didn’t think I could eat another bite, & then felt so sick I’d puke to “undo” what I”d done. Sometimes even after I threw up, I’d wait a while, & when the feelings of nausea started to subside, I’d start eating again until either the food was gone, I vomited, or until I went to bed in deep shameful sleep. Without fail, I’d wake up feeling like absolute shit the next day. I’d beat myself up, forcing an unending spiral of guilt, restriction, & punishment. My gut flares out of control! To make myself feel even worse, I’d look in the mirror & tell myself how terrible I looked, & that I would never be good enough until I could stop eating & got as thin as I could. That if only I could somehow turn myself into one of those people who just “forgets” to eat, then I’d finally be good enough. But that was the wrong approach. Obviously. I took the time to look deeper into my behaviors & habits, I started to be kinder to myself & feel empathy. Back then, I didn’t treat food as fuel & workouts as a celebration of my body as I do now. So if you deal with binge eating or know someone who does, or don’t know where to start on your fitness journey 👉know that you’re not alone. Here’s your reminder you CAN! I’m over 3 years meat-based with my diet! It serves my autoimmune, physical & emotional needs! Here’s to a lifetime of living vibrationally & giving myself what I deserve. I wish the same for you too! Can you relate to my story? oxox Coach K #fitnessjourney #crohnsdisease #weightlosstransformation #bingeeatingrecovery
One day I woke up and I was sick of being the fat girl. I was sick of the FEELING of hating my body, feeling slow, out of shape, weak, struggling with gut issues, & frankly, mediocre. DONE.
Body transformation takes time. It’s taken me about 10 years to build and heal my physique! I currently live a meat-based or “carnivore” lifestyle and haven’t felt better!
I’ve lost 55lbs throughout my lifetime. I’ve been all shapes and sizes. I’ve made all the same mistakes as you from trying every diet known to man, bingeing and purging, restricting, abusing exercise, taking diet pills – you name it.
Only until you learn to love the skin you’re in & make the changes you need to make from a place of self love vs self loathing does true transformation take place.
You asked me for my best fat loss advice and here are 10 things I would say…
1. You don’t have to diet often once you heal your body & make peace with the right foods & workouts for you. Your routine and success habits will transform your body into whatever you want it to be. That starts with an abundance mindset.
2. You should focus on strength training and feeling amazing. Sprinkle in just enough cardio to do your body and mind well. The secret is progression and consistency. Just get to the f*cking gym.
3. You don’t need as much fiber or as many carbs as you think you do, especially if they’re causing gut issues. We’re all different. Experiment. Do what works for you, not the crowd. Eat animal based nutrition (meat & eggs) & cut processed foods.
4. Sleep & recovery are just as important as food & workouts. No, you can’t function optimally on 5 hrs of sleep. Stress management is also a must.
5. Sometimes success looks like contentment, not chaos. Drop the FOMO & slow down a little bit. I realized running myself into the ground, trying to keep up with everyone was serving no one. It’s ok to be considered boring. It’s ok to like to go to bed early & get up early. You are the star of your show, not a cameo. One person’s “living life to its fullest” may be another person’s demise if it’s not true to their alignment.
6. How bout we normalize not “liking” certain things about ourselves but being ok with it, like cellulite. Use it as empowerment & proof of a life well lived.
7. Wisdom is remembering a past experience & feeling without an emotional attachment. Learn your lessons & move on.
8. Just like life, the scale will have ebbs & flows. You can’t grow & change staying the same weight & staying at the same point in life. The secret is not allowing the ebbs & flows to affect your emotional well being.
9. Stop letting your clothes wear you. YOU wear your clothes. Be your own fashionista. Wear whatever the f*ck you want. BE EXTRA. Dress to compliment your body. Stop trying to fit into clothes that are outdated & don’t fit you anymore.
10. Stay in YOUR lane & do what’s best for you. You don’t need to follow rules or follow the crowd. Like I always say, “I don’t do rules, I do what feels right.”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Listen Linda, I dieted A LOT & did a ton of cardio in my teens, 20s, & early 30s.
I had never back squatted or even fathomed stepping into a squat rack until my early 30s.
I did pump classes and ran until my a$$ fell off, literally.
When I started CrossFit I gained about 10 pounds of muscle. I hated it. I didn’t like the scale creeping past a certain number I had in my head that I thought made me worthy and beautiful.
I was afraid to eat anything, carbs especially. Everything hurt my gut. I followed whatever diet Insta famous Sally was doing or my favorite CrossFit athlete.
Tried to eat Paleo forever because that was the CrossFit thing. Everything besides meat that is on the Paleo diet I cannot digest because of my Crohn’s disease. Dumb
My sleep was terrible. Cortisol was jacked up. I never rested. I worked out 2-3 hours a day.
It’s taken me almost 40 years to find my sweet spot & the physique you guys see you today. It took me a decade to build muscle & look like I actually worked out.
I was 160lbs at my heaviest at 5’1. I’m now around 105-107lbs at 40 yrs old & 3 years on the carnivore diet. I am also med free and my Crohn’s disease is in remission .
Stop saying you’re too old, or you don’t have time, or it’s too late to make a change. Unless you’re freakin dead, you have time.
The biggest shift you can make is your mindset and the belief that you can achieve whatever you want to.
Swipe for a list of truths you may or may not wanna hear, but they’ll change your perspective. Save & share on IG!
What would you add to that list so we can build an Army of well-fed humans & a stronger community?
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
👉🏻Choose your friends, food, & alcohol wisely. Ps. Taking 3 shots instead of 5 is still not taking better care of your body🥃
👉🏻Credit cards are dangerous
👉🏻You can bless & block anyone or anything from your life if it disturbs your peace & energy. You don’t owe anyone anything
👉🏻Rescuing a cat 🐈⬛ & a bottle of @crownroyal are totally acceptable valentine gifts to yourself
👉🏻There is no such thing as too many plants (or coffee)🪴☕️
👉🏻 I don’t remember life before @instacart & @amazon prime or #meatbars 🤷♀️
👉🏻 Life actually starts when you get an airfryer. Get 1 sooner♨️❤️
👉🏻The answer is always walk & meat 🥩🦶
👉🏻Stop ignorin all the red flags they be showin, they’re not check engine lights 😆 & when you think a mf won’t do you like that, they absolutely will do you like that 👀
👉🏻You cannot send 2 questions to a man in the same message or next message before getting a reply to the 1st one. You’ll only get a reply to 1. Slow down😜
👉🏻You spend the majority of your day rubbin a piece of glass 📱🤳🏻 Love life fiercely that’s all that matters. Not just the highlight reels.
👉🏻Grocery Stores should put carts in the middle where my pride realizes I have too much sh*t to carry
👉🏻Rugs are expensive save your money, spend it buying your own flowers💐
👉🏻When I was young I wanted 2 kids, a picket fence, & married by 21…lets all laugh together. 😂 Live your own timeline.
👉🏻 Live simple. Things weigh you down. (Except meat. Buy the meat 🍖🙃)
👉🏻Part of me wants to be a powerful independent woman who makes a 💩 ton of money & the other part wants to be a trophy wife with new boobs sitting at the pool & the most difficult decision of my day being what cocktail I wanna drink. Your wants & needs will change. Let them. Always aim to evolve higher. You can do it all!
👉🏻Beware of cocktails that taste like juice, ice cream, or a slushy…before ya know it you can’t walk & have to pick up your dignity down the street the next day. Treat your body like a trash can & you become the trash can.
👉🏻It’s ok to go thru this phase called “fxck everything.” Do your squats & know your worth. Take it one “WTF” at a time.
I saw a woman running yesterday. She was red faced, sweating, & workin it! #transformationtuesday
I talk about avoiding labels for a reason. When most people think of a runner, or weightlifter, or whatever “athlete” you choose, you automatically think of a specific body type right?
Someone long, lean, & muscular.
This woman didn’t fit that description at all.
I loathe the word “fat”, because in my opinion,
Rude.
It’s a label & stereotypes someone as being unfit or unhealthy when that may not be the case at all. You don’t know their story.
I find all bodies beautiful, especially voluptuous ones. I smile whenever I see someone working out, especially young kids, the elderly, and someone who doesn’t fit the stereo typical profile of an “avid exerciser” & it motivates me.
I’ve shared my journey with y’all many times. I’ve told you that in high school I was told I was too big to be a cheerleader or an athlete. Truly I couldn’t even run around a track once without seeing stars & wanting to pass out. Before CrossFit I had never touched a barbell nor could I do one pull up to save my life.
Fitness, running, health, weight lifting, & fat loss were not things I was genetically gifted or came easily or naturally to me.
It’s something I still have to continue to work at. The difference is I have made it a part of who I am, I choose consistency over excuses, & I’ve learned to love my journey & all the seasons, shapes, sizes, & puzzle pieces that come with.
So a reminder & message to you, that it abso-f*ckin-lutely doesn’t matter how much you weigh, how small or big you are, what diet you choose, whether you eat meat or not, what your story is/has been — fitness & health don’t have a size or requirement.
It all starts with a choice to be your best self.
I’m motivated by anyone who gets up & moves. It doesn’t matter their skill & it sure as sh*t doesn’t matter their size.
I’m most inspired by those who are just starting out in their fitness journey because I know exactly what it’s like to start from scratch & have no fuggin idea what you’re doin or worried about what people think of you.
I’m not the fastest runner, I’m not the fittest or strongest person, I have cellulite & stretch marks on my thighs, BUT I am strong, I am dedicated, & I love this body that keeps me alive.
So to the woman I saw running, thank you. You’ve inspired me & millions of other humans in the world in more ways than one.
Because you are the human that chooses to be better & proves beauty & fitness comes in all shapes & sizes.
Age (like weight) is JUST a number. Whether you’re 18, 21, 35 or 60. At school, we’re kinda forced to study certain things, pushed into a seemingly “normal” routine/timeline. (College, marriage, kids, jobs, diets, etc) Don’t worry if you’ve done things differently or, if you’ve followed that path & don’t really know what to do with your life yet.
I have friends (& myself) who were married at 22 & divorced (some divorced twice). I have others who have been together since high school & are happily married with kids.
I have friends who are 35 & beyond still single & traveling, or friends who are 25 & have the “white picket fence.” Others are married to their careers.
It’s cliche but you don’t have to ‘find yourself’ & figure out what works for you like it’s a finish line. It’s about enjoying the NOW & the journey of your evolvement.
Trust me, you’ll be a helluva lot happier when you stop giving a shxt so much about tryna figure it out & fit into a box or camp.
Aging is a privilege. Just like all those wrinkles, stretch marks, sunspots, & “flaws” you have. That means you’ve lived!!!!
Can’t fuggin WAIT for my 40’s, every year it gets better! My birthday is next Friday BTW, I’m knockin 40’s door, I’ll be 39! Almost to cougar status.🐆 😂
👉🏻Don’t compare yourself.
We choose to share certain things on social media & people don’t know the half of it. You cannot judge 1 chapter of your life to someone elses. There’s always someone in a better & worse situation than you. Just do you.
👉🏻Rainy days make flowers & rainbows.
The world is both bad & good, its called contrast. It’s important to spread kindness & love where you can. Sprinkle it everywhere. Smiles are free. You have the power to make someones day, use your power! Don’t. Be. A. Dick. (🤔Unless it’s the kind of D you want. Lol. I had to. 😂)
👉🏻You’re doing FABULOUS.
In case noone told you today. Every day you have the opportunity to begin again & write another page.
“You is kind. You is smart. You is important.”
Kathryn Stockett, The Help
One of my favorite movies of all time. WATCH IT.
So there we have it.
If you needed this today, I hope it helped. As always, I love hearing y’all’s feedback and advice for others on Instagram!
A woman who knows herself & what she brings to the table is not afraid to eat alone. – me
— Literally & figuratively.
“Wellness Truths” & Reminders for Life I’ve learned thru my healing & fitness journey. Basically everything detailed in this blog, you’ll wanna take notes!
Tons of new followers on IG, WELCOME, I hope these answer all of your questions!
I’m speaking from my experience here, remember, we are all beautifully unique & different human beings. There is no one-size-fits-all approach to anything in life. You have to find your special blend.
For example, many people give advice that aren’t always applicable to everyone like:
👉🏻Everything in Moderation
Not everyone can moderate. I am an abstainer. Food is like a drug to me, carbs specifically. They are not the devil I just have a poor relationship with them. I do better with food rules. Moderation leads to self sabotage for someone like me. We can’t have one cookie, it leads to the whole package & emotional distress — just like an alcoholic can’t have one drink.
👉🏻Just Eat Until You’re Full
Some people don’t know what it feels like to be comfortably full. They can’t assess or distinguish satiety signals. Those do better with portion control measures, macros, food rules & eating schedules.
👉🏻Just Eat When You’re Hungry
Just like satiety cues, some people don’t know when they’re really hungry and when they’re emotionally eating. These are skills you have to learn and they start with self-awareness. Hunger can be stimulated even when you’re not hungry simply by smelling food, seeing food, thirst, learned habits like eating in front of the TV, boredom, & stress eating.
I hope these raindrops of enlightenment can fill your cup with the nourishment you need to create your own blend & thrive. ☕️ 💧 🌱 🪴 🌻
I talk about food, macros, training, all your questions & everything in between, keep reading!
REMINDERS FOR LIFE
🌻Grant yourself permission.
You are allowed to:
Feel how you feel. Want what you want. Know what you know. Sense what you sense. Crave what you crave. Be where you are & do things your way. Learn to trust yourself.
🌻Stop accepting your story if you wish for another.
You’re not going to master the rest of your life in one day. Relax. Make a decision & master the day. Then just keep doing that every day. Decide who you are & how you react. Live a life & timeline authentic to YOU.
🌻You are the creator & the cause.
Thoughts become things. You are the creator of your world. You can create new realities inside & outside any experience. You can create ways out of or into any experience. You attract what you put out.
🌻If you don’t make time for your wellness, you will be forced to make time for your illness.
Read that again.
🌻It gets better.
Love finds you when you love yourself & your life first. It’s the space in between the life & love we’ve lost & the life & love we hope for that we find ourselves.
🌻Leaders are readers & surround themselves with successful people.
Success leaves clues. Fuel your body & your BRAIN. Listen to podcasts, read, ask questions, get a coach or mentor. Cut out toxic people & energy vampires.
🌻Minimize toxins the best you can for healthy hormones.
This means parabans, plastics, pesticides, processed food, artificial ingredients. Ditch the Tupperware, check your beauty products, cleaning supplies, & READ INGREDIENT & NUTRITION LABELS.
🌻Move in the morning.
Workout, walk, yoga, mobility. Shoot for 10k steps/day. Increasing your NEAT (non-exercise movement) has the biggest impact on total calorie burn throughout the day. Walk after eating meals & after lunch. Set break times every 20-30 minutes. Simply get up & walk.
🌻Your body likes routine.
Set eating times & pick foods that suit your lifestyle, schedule, & wellness goals. This is different for everyone.
MY WELLNESS SECRETS & TRUTHS
🌻For me, I prefer 2 meals a day. The largest after my workout for recovery, the second late afternoon around 1-2pm. My digestion is slow & not as efficient in the evening, therefore I keep my largest meals early in the day & fast anywhere from 16-20 hours overnight depending on my work & workout schedule. I do not do extended fasting. Fasting is not a dirty word. It is simply a tool & strategy to optimize fueling your body. Just like macros.
🌻Set realistic expectations as far as fat loss and aesthetic goals. Realize a certain level of leanness is going to require sacrifices. You will be hungry. It will suck. If you want shredded abs & all the striations, stop your bitching and put in the fxcking work. That work requires MINDSET work as well. If you’re not willing to do what those people are willing to do to look that way, set another goal. As a coach myself, our job is to tell you what you need to hear not what you want to hear. Sometimes that means setting a new goal, eating more food, committing to a healing process, resting, and learning to love yourself first.
🌻Balancing blood sugar is the key to fat loss, feeling satisfied, & minimizing cravings. Keep meals protein & fat focused. You should not be snacking in between meals. If you feel the need to snack, your meal either didn’t contain enough protein and or fat or was not large enough. I love my NutriSense continuous glucose monitor, you can snag one here for yourself! CODE: KATIECGM25 for some $$. It has helped me manage my blood sugar levels by giving me data to make more educated decisions about fasting, meal sizes, meal options, exercise intensity – ALL THE THINGS!
✅Protein is the most satiating. General range: 1g of protein per body weight or goal weight for most. Avid exercisers, athletes, people lifting weights, and older people require more. Most do well spreading out around 30-50 g per meal without digestive distress.
✅For carbs, most people do well controlling blood sugar regulation with meals under 40 g of carbohydrates. The less active you are the less carbohydrates you typically require. The body optimizes carbohydrates most efficiently post workout and in the evening before bed because it reduces your cortisol (stress) level and can help you sleep better.
✅Nail your protein first and then determine what fuel source is most appropriate for your health needs, digestion, training and fitness goals. Your fuel sources are carbohydrates and fats.
🌻I work out fasted at 5 AM most mornings. Fasting blood glucose I like around 75-90 You can test with a simple glucometer from Amazon or any drug store or get yourself a NutriSense CGM like I talked about in above bullets. I feel best working out 4-5 days/week. Mix of cardio & strength training. Do shit you LOVE that keep you active and in the gym & take rest days. I prefer 1 active recovery day & 1 full rest day.
🌻 Manage stress. Schedule self care & rest days. Sleep 7-8 hrs a night. If you’re sleeping less than 6 you did not earn your workout. My secret weapons:
✅Favorite self care is coloring, writing, walking, live music, time with friends, a spa day, pedicure, working out, & a new mani via my @impressmanicure press on nails. I get them at CVS, Kroger, Target, & Meijer.
🌻I don’t ‘treat myself’ or ‘cheat.’ Food is not a reward/something to earn. I also dislike saying cheat because it implies it’s going to benefit you in some way. Cheaters cheat to win. Do you really think you’re winning by cheating yourself?
🌻I eat 2 meals/d on avg as I said before. My days off or if I can sleep in, I now eat 1 meal. You must experiment. Your experience/needs will be different than mine. It takes TIME. It took me an entire year to fully adapt to an animal based lifestyle, & yes, I gained 15lbs initially. I’ve now lost around 20.
🌻Majority of meals are my Airfryer Crispy meat bars. 85% ground beef, ground chicken. Avg 2lbs of meat/d. Ground meat is easier to digest & track. I removed most pork & dairy, I don’t digest’em well. I don’t add extra fat often. Choose meats that are higher in fat. No I don’t like organ meat, I prefer the taste of grain fed over grass fed beef.
Airfryer Crispy Meat Bars
The secret is leaving it loosely packed for the crispy exterior. Do not pack them into tight patties. Break them up into 4 to 5 sections. Chicken and turkey are harder to break up, it’s super loosey-goosey. Times will vary depending on your air fryer. I have an Instant 6qt. On Amazon favorites list, link in bio on IG.
Set Airfry, 380, 12 minutes, no preheat.
🌻I stick to beef because it’s satisfying & delicious but not SO delicious I want to binge. Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyper palatable & processed meats)
🌻There are 50 freaking shades of the carnivore diet. Don’t hate on other people because they include other things into their diets. We all have different toleration‘s & needs. I have a million sensitivities so I typically only season with pink Himalayan sea salt. The majority of my food is meat & eggs. Epic Brand baked Himalayan sea salt pork rinds if I need something crunchy and low carb.
🌻Rice cakes on occasion post workout or in the evening if I need them, rarely above 50g/day. I do fine on white rice, rice cakes, rice Chex cereal, & honey as far as carbs. I don’t crave carbs anymore, so I rarely need a refeed day anymore.
🌻Preworkout & morning drink I enjoy @strongcoffeecompany Latte. It’s kind of like a creamer for me. It does have caffeine. I blend about 4oz coffee, 5-6oz hot water, & 1/2 scoop of the strong coffee company latte. Use a packet of stevia if you want yours sweeter. Link in bio on Instagram. Discount code: KatieKelly
🌻 I don’t take many supplements anymore but I do recommend the NuEthix Formulations Brand. I have use these all throughout my healing, health, fat loss, performance — you name it journeys! Link in bio also on this website & IG. Discount Code: lilbitoffit
Feel free to message me on the gram, we can go over a supplement regimen that’s appropriate for you.
🌻I track macros loosely. It keeps me accountable & I know where to adjust.
**Again these numbers are for ME**
I hesitate to give any specific numbers but I want to show you guys how much food you can actually eat & enjoy when you commit to healing & eating foods that work for you!
I’m 5’1, now around 105-107, crossFit & lift 5 days a week, average 13-15,000 steps/d, active job.
Macros VARY but these are my AVG ratios: 0-5% Carb, around 30% Protein, & 60% Fat
Around 1900-2100 cal/d. Protein I’m around 130g-170g (Yes, I realize that’s a 💩 ton but I thrive on higher protein & moderate fat. I don’t have a gallbladder so my threshold is lower than most keto, low carb, and carnivore connoisseur‘s)
I don’t over complicate things or give a shit that people say, “Oh my gosh if you eat too much protein you’re going to get fat because it all turns to glucose, yada yada.” It’s better (for me & most people out there anyways) than eating boxes of pop tarts and Twinkies. Yes, too high a protein can cause issues if your fat isn’t high enough on a low carb approach. Eat what you want people as long as it keeps you you’re healthiest self and you feel great. The most common mistake I see when people are trying to adopt a low-carb lifestyle is not eating enough food in general and their protein being too high and fat not high enough.
🌻YES, you can CrossFit & carnivore, CAREFULLY. Comes down to allowing yourself to fully adapt to being fat-fueled, meal timing, eating ample calories, & RECOVERY. I did a full interview on my first year on carnivore here. Please check it out it will answer most of your questions about transitioning to carnivore.
🌻 Sleep=nonnegotiable. 7 hrs min. Zzyquil helps. I take it most nights because I can’t shut my mind off. It is what it is I’m transparent here. Don’t you dare tell me to cut out coffee, that is a nonnegotiable for me. I am well aware of a healthy caffeine intake. I keep mine under 300 mg a day and only in the mornings.
🌻Questions about steps. Yes, I still hit 13-15k steps/day, even on rest days, drinkin a ton of water + electrolytes, fasting when I’m not hungry (~18hrs avg), eating when I am. No extended fasts, no snacking. I like Ultima Replenisher in grape and raspberry flavor. Link in bio on Instagram as well.
🌻I do drink coffee daily. Have cocktails socially. I don’t typically eat & have cocktails I choose 1 or the other. Set a 2-3 drink max limit. I don’t drink half as much as I used to. Some months I won’t drink it all, others, I’ll pick one day & go out on the weekend. I’m an adult it’s my choice. I don’t deny or beat myself up if I choose to be a human & drink & make memories with friends & family. Go your own way! I do feel better not drinking, duh, as most of us will. Lack of sleep, stress, & consuming food triggers cause more issues with any gut or Crohn’s flare‘s for me. Alcohol on occasion, I’m OK with. Be your own mixologist. I typically order a diet coke and ask for a shot of vodka that I mix myself. That way you have control over how much alcohol is in it.
You determine your non-negotiables. Some days it’s electrolytes & my crispy airfryer meat bars, other days it’s vodka & bourbon. 🤷♀️Whatevs. Just be aware of the repercussions of your choices.
🌻Go get your health markers, hormones, gut stuff, bloodwork, etc tested if you feel like things are off. I can’t stress that enough stop guessing.
Please feel free to reach out if you need a consultation by myself or need recommendations for other coaches more applicable to you and your needs! Fill out a basic inquiry here so I can learn about you!
Whew y’all. That’s a lot of brain dumping & word vomit! I hope these tidbits can serve you in a way that you need to help you be your happiest and healthiest!!
Again never hesitate to reach out to me, I live on the gram most of the time and do my best to answer each and everyone of you back!
What I do & look like now really doesn’t mean jack or offer you as much value than the story that got me here today.
I can give you all the advice on what I practice & preach daily, but you can’t replace life experience, feeling emotions, & putting in the work.
I don’t know everything & I’m not an expert. But I have lived similar struggles just like all of you & I know what it feels like to sit in a shxt pool of self loathing.
🖤I was the fat girl. Kids were mean.
🖤In the 6th grade I was told I was too big to be a cheerleader.
🖤This one’s for the 14 yr old me that thought rice cakes & sugar free jello were meals & restriction was the only way to be thin & thus loved.
🖤This one’s for the 16 yr old me that thought skinny & having a boyfriend was all she needed for happiness & worth.
🖤This one’s for the 18 yr old me that beat herself up for gaining 20lbs in college bc she made memories w/friends.
🖤This one’s for the 20 yr old me that binged & purged & let food consume her every thought because she wasn’t as pretty or skinny as other sorority girls.
🖤This one’s for the 22 yr old me that got married too young, was a people pleaser, & turned to drinking to numb the feelings.
🖤This one’s for the 28yr old me, divorced, lost, partying, gut issues, & starving bc her body was the only thing she thought she could control.
🖤This one’s for the 32 yr old me that discovered Crossfit & fell in love with being strong, but let PR’s & comparison lead her to overtraining & completely fxckin up her hormones & gut for yrs.
🖤This one’s for the 36 yr old me struggling to figure out how to date & live in a world as an athlete with Crohn’s & special needs.
🖤This one’s for the 38 yr old me that continues to grow & evolve in a life that constantly changes.
For all the humans who scroll, comparing when they see a beautiful photo, know there’s a story & a lifetime of struggle there too.
What we do now is not a reflection of livin a perfect picture life, it’s a reflection of a lifetime of scars which are far from picture perfect —we should wear them proudly.
There is HOPE💓
Link HERE if you need a consultation & pep talk to get back on the right health journey for you🙏
I’ve always hated my back. Rarely ever take back progress pictures. I feel partly because I don’t want to give a reason for negative thoughts to creep in & pick myself apart when I know I have to love myself for the sum of who I am in my entirety.
There’s 5 months & 11lbs between these pictures. I love this woman & her season in both pictures. The left is now, the right was on family vacation in October.
Things I used to loathe:
My scoliosis – it throws my hips off. My body is not symmetrical, I squat lopsided.
My left boob is bigger than my right & neither boob is as big as I would like. Hey there’s at least a handful, I’ve been told that’s all you need right?! 😂
My elbows don’t straighten. I can’t fully lock out in any lift which limits my abilities. My CrossFit coaches used to yell at me, not knowing it was a defect.
I have stretch marks & cellulite from gaining & losing 50 lbs over my lifetime. I always wanted slender legs, it’s just not the way I’m built. But my ham hocks are strong.
I have a red sun spot on my nose I have to cover from getting burned as a child on vacation & bailing hay on our farm.
I chew on the inside of my lip, still don’t know why.
From being the girl who refused to take the T-shirt off at the beach or pool to the woman now brave enough to show the canvas God gave her — hats off to you sis.
Wanted to remind y’all you can’t hate yourself happy, skinny, strong, successful, worthy, or LOVED.
Stop putting new energy in old containers.
@jamesclear said, “The events of your past are fixed. The meaning of your past is not. The influence of every experience is determined by the meaning you assign to it. Assign a more useful meaning to your past & it becomes easier to take a more useful action in the present.”
I put a Post-it on this mirror of a reminder I saw yesterday: “This Chapter of my life is called: now that I know better, I must do better.”
Have a beautiful bootylicious weekend y’all! ❤️🍑🦾 I’d love to chat with y’all on the gram, never hesitate to reach out!
