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’ve always felt there was something magical about sunrises. I stood there sipping on my cup of coffee watching the orange & pinks move up thru the clouds.
With every breath I take the sky transforms just a little bit more colorful. It’s as if I was watching a movie. But it’s the movie called “real life”.
I’m rounding out the last week of my current 13 week travel assignment in Lynchburg, Virginia. I’ve been blessed to have been offered an extension here till mid January, which I accepted. The Blue Ridge Mountains have been cleansing, enlightening, & provided nourishing beauty & solitude.
I’ve traveled more than ever the past year, personally & professionally. I’ve learned I never get the opportunity to experience present moments again. Ever. This moment, if not lived, is gone. Forever. And that is now how I approach life at 42 years old.
And so I sit. Watching & marveling. I feel at ease. Filled with joy. Happiness. Gratitude. Yes, sweet peace & gratitude. And I think back on all the sunrises & sunsets where I am sure I was smiling even though nobody was watching me.
I try my best to sip & savor every luscious drop of life I can. I call myself an “experience collector,” unapologetically here to receive all the moments of loving. 💕😉
(Side note for my newbies, WELCOME BTW🫶, I’m a travel radiographer💀. Its easier just to say #travelnurse because most people relate & understand what that means 😆🚑🏥)
Every sunrise begins with new eyes. The night can never defeat the sunrise. I’ve always been a “morning person.” 🌅 🦅 🐦🔥
A Sunrise – you can watch it, you can breathe it, you hear it, you can touch it, you can taste it, you can FEEL it. Every sunrise holds more promise, & every sunset holds more peace…
Have you ever woken up early to watch the sun greet you & bring a new morning?
Creatives of all shades (writers, painters, musicians, artists, in general) have always brought sunrises into their work, dazzled by their magnetism & power. Like a Muse.
Can you still remember the last time you were hypnotized by the smell of that first day of Spring or fall early in the morning?
Sunrises bring fresh new starts. Whether it’s rainy or sunny, dawn – or the first light of day – is a synonym for genesis.
Have you ever fallen asleep in the warm blanketing rays? Felt the magic & colors at the first rays?
Unforgettable right?! They’re experiences that add dimension to your recharge & rest — your essence & your BEing
This time of watching the sun rise above the horizon is something I will remember & fill another page of my storybook of life.
“The secret to a good morning is to watch the sunrise with an open heart.”—Anthony T. Hincks
Let the sunshine ignite & deliciously paint your soul today with whatever colors you need. ☀️🎨🖍️
Enjoy a bit of my morning & thoughts that hopefully will shed some light on a new perspective this week☀️🫶
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!
A woman aged 37 who thought her life was a failure because she wasn’t where she wanted to be in life at her age sent a DM.
She felt miserable, trapped. Thought she couldn’t start over because she was too old & a mother of 4. Her message was moving. I felt for her not only because of the great sadness she was expressing, but also because I am a #latebloomer
I sent her some journaled thoughts I wrote a while back on aging & things we should “normalize” in hopes of giving her some inspiration. I wrote these in a “magic dark” period where I was, frankly, pissed off at life, lost & confused. Enjoy.
How bout some things to normalize…
Instead of bragging about your drinking skills like it’s something impressive, how bout we normalize impressing others by savoring the experience, not getting wasted, being present with your feelings & improving your life?
Not settling, high vibes, & good energy as our norm.
Falling in love with yourself.
Telling people you love them. Hugging, letting them linger. Whatever, make it weird
Not bashing exes, other people, or ideals different than yours. How bout the Golden Rule?
Not doing rules, but doing what feels right. Leading with your heart & your gut. Anything done from a place of love & positive energy isn’t wrong.
Living by the Four Agreements: Be Impeccable With Your Word. Don’t Take Anything Personally. Don’t Make Assumptions. Always Do Your Best.
But seriously. Normalize finding love in your 40’s & beyond. Normalize transformation & change, chasing new dreams at any age. Normalize finding yourself only to get lost again & find yourself again & being ok with it. Normalize not having a timeline yet scripting & having faith in the life & body you desire. Knowing the Universe will take care of the How.
Life doesn’t end at 25. 40 isn’t old. Aging is a privilege & life can start whenever we say it does.
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, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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
She told me, “Once I lose the weight I know I’ll find the right guy & the right job because I’ll be happier & more confident.”
I felt her emotion in my soul, that was me at one time, too.
I thought as long as I shrunk myself to the smallest version possible I would, then & only then, finally be happy in the depths of my disordered eating & abusive relationship with myself.
Somehow I convinced myself by controlling my body, I held the power.
Guess what? Life kicked me in the face repeatedly.
However, despite the painful experiences of sickness, mental/physical heaviness of being obese, pain of living with Crohn’s, failed relationship & everything in between – I gained awareness.
I learned about communication, humility, compassion, empathy, self love, pride, proper nourishment, fitness, mindset, purpose, & the true meaning of wealth & happines.
I had one job I hated so much I wanted to cry every morning. I resigned after 2 months because I was miserable. I felt like the biggest failure & fell into a depression.
I didn’t know my purpose or what the f*ck I was supposed to be doing with my life. I didn’t know how to become the best version of myself.
I dove head first into researching & learning from resources & mentors such as The Secret, Abraham Hicks, Lacy Phillips @tobemagnetic , Bob Proctor, Wayne Dyer, Napoleon Hill, Dr. Joe Dispenza & more!
I learned about how I was wired, to embrace & accept myself thru researching my enneagram, astrology, human design, & Myers Briggs.
I learned that the statement, “I’ll be happier when”… – was total bullsh*t.
So if you take anything from this post, please read these slides in their entirety. I promise you they will change your life!
9 Devastatingly Painful Experiences That Transformed My Life
1. Realizing I forced control & that following my heart was all that mattered.
It’s challenging to wrap your mind around getting quiet & doing less, doing what you love, & releasing the need to control or make sense of things are the secrets to having & experiencing everything we want. The Universe/God/Angels/Guides/whatever you believe give us exactly what we ask for & vibrate at. It just may not be in the form or ways that we anticipated. I found I was rejecting many of my manifestations & desires because they did not come to me in the people, places, things, & forms I THOUGHT they would come packaged as. Painfully humbling realization to say the least. I let my head control my decisions from what other people & society told me was “right” & “true.” Which I found were full of falsities, filters, facades, ill ego & were draining.
2. Realizing society lies & simply doing me unlocked the doors to manifesting.
I committed to learning & accepting more about myself, other people, & this world. Sources that opened my eyes: The teachings of Bob Proctor, The Secret, Lacy Phillips, Wayne Dyer, Abraham Hicks, Mike Dooley & his books Infinite Possibilities & Manifesting Change, & The Magic of Manifesting Series by Ryuu Shinohara. I now simply focus on feeling, allowing, & receiving whatever it is that I want in whatever form the Universe gives to me & feels right in my heart. I release questioning the who, what, why, & how. I know I can have whatever I want simply because I decide it is so which also takes action & intention. Release societies beliefs & rules on constructs on timelines, shoulds, love, work, relationships, wealth, health, money, success, etc. Live in the NOW. Your answers lie there.
3. Battling obesity & disordered eating.
By the time I was in the 7th grade, I weighed 160lbs at barely 5ft. My disordered eating & poor relationship with food & self started at the age of 8. I hated my thighs, my tummy, flabby back, & love handles.
I missed out on a lot of memories, parties, & wonderful experiences because I was that person who was too attached to their eating disorder, body dysmorphia, & f*cked up routine. My mental & physical health suffered. My relationships suffered.
Losing weight, finding a diet & lifestyle (carnivore & lifting) that worked for me, getting fit & strong helped me get a healthier body & boosted my confidence. It’s the reason I have success habits & a routine today to be my best self.
4. Realizing I create my reality.
I discovered 2 secrets that changed my life instantly:
belief systems
abundance mindset Work on the 2, & you’ll be an invincible force.
I discovered that negative belief systems created a negative life. And that wasn’t acceptable anymore.
Until I recognized negative patterns & changed my self-talk, I was constantly settling & walking around as a watered-down, half-assed version of myself. If your inner chatter is negative, how can you do something amazing on the outside?
Same with an abundance mindset — there is enough for all of us to thrive & be successful.
5. Quitting my job.
It’s hands down one of the scariest & best decisions I’ve ever made. I had a job I hated every single day. It was in a cath lab. I had anxiety, my health was suffering because of stress & I was miserable. My relationship at the time suffered too. They both were extremely toxic environments I knew I had to gtf out of.
This season led to some of the most painful & wonderful discoveries of my life – moving, making my own schedule, CrossFit & nutrition coaching, learning to leap with faith.
I cannot even think of going back to one traditional 9–5 job now & having somebody else control my life.
My standard of living has improved. I’m happier, have more time, & earn more. I learn new sh*t every day.
6. Going thru divorces & dates.
I can’t even begin to describe the feelings of failure & shame as an overachiever & people pleaser enduring not one but TWO divorces & numerous failed relationships.
I didn’t even know how to date after my first divorce at 27 years old. But with each year & each shade of relationship, I discovered more & more about myself, other people, love languages, & communication. That relationships were here for reasons, maybe only a season, a more extended period of time &/or everything in between & that was ok.
I learned what worked well for me, what didn’t, how to communicate more efficiently, how to be happy alone & mold into the human I am today.
I now experience life & people with joy & curiosity. I live by The Four Agreements & don’t take anything personally. I learned to release people with a loving heart.
7. Forgiving my past.
It’s messy to come from a life of trauma & bullying. It leads to a part of you being affected deep in your subconscious.
Even today, it pops up from time to time, but I’m able to navigate thru it successfully. It turned me into a people pleaser, enabler, & over achiever which made me feel I always had to me more than what I was or something different.
Huge piece of advice…forgive everyone who’s hurt you directly or indirectly — family, friends, strangers. Hate is poison. I’m free of worry, blame, anger, resentment, shame.
Thinking of this gives me peace & makes me feel I have more control over my life & confidence I can shape however I want to. Every day is magic!
8. Writing vulnerably online.
I started my IG over 10+ years ago simply sharing my fitness journey. Today, I write online to share all my life lessons & secrets about anything that might benefit someone out there.
It changed my life forever. It gave me a voice, confidence, purpose, mediums to be of service, a side business that I’m proud of & so much more!
“Giving is the secret of abundance.” — Sivananda
It’s also something I enjoy doing immensely, so I’m grateful every day that I get the opportunity to serve. There’s not a single day I haven’t written about it in gratitude.
It’s also wonderful reflection & therapy for me too. So thank you for allowing me to add value to your lives!
9. Practicing the power of love.
So let’s talk about the power of negativity. You look at a friend having fun & you feel jealous. You think you’re not as good & focus on what you do not have. That’s a sad way to live, you know? Instead, what if you use the power of love everywhere — starting with yourself? Give yourself love via affirmations & become an energy of love to spread everywhere else.
How can you love someone else when your own cup is empty? This is why so many relationships are hollow. Time & physicality do not determine the success of a relationship. Intimacy, openness, acceptance, & being able to evolve beside one another, do. Love starts from you, & only then can it reach others.
“Keep love in your heart. A life without it is like a sunless garden when the flowers are dead.”- Oscar Wilde
I appreciate all y’all who take the time for me too to read & hold space❤️
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, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & 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
I’m in love with her bling, flare, essence of unapologetically being herself, her femininity & her get shit done attitude! #girlcrush #rolemodel
Minus the boobs, I dunno how she functions in those things. Props ✊ Proud card toting member of the #ittybittytittyCommittee here 👋 🎟
It made me want to continue to live life BIG.
To attract my dreams.
I no longer say “chase” because a high value human doesn’t chase anything, you become what you want & you ATTRACT what is meant for you. – write that down 😉✍🏼
And these…
Living a BIG life requires:
not being afraid to shine
being YOU
giving less fux
not playing small
& not chronically trying to shrink yourself in every facet of that statement
Put your crown on 👑
Get your beauty sleep🥰
Pose in your underwear, whatever tf you wanna do.
I’m sure I’ll get hate messages for it & you know what?! Thank you.
Because if they ain’t talkin about you you ain’t doin something right. – words of wisdom from my momma
I crushed almost 9 hrs last night, no ragrets. Pampered myself instead of going out, & I realized as I’ve gotten older it feels so much better to wake up refreshed🤘🏻
Gonna get in a good workout
Gonna spend the day with friends & family gloriously watching sports & enjoying life!
Rooting for my Purdue Boilers!
I dunno who to choose in the playoffs, great teams! Going with the Bengals & 49ers, how bout you?
Enough rambling, swipe away, words of wisdom from the Queen!
I hope you have the most magical, refreshing Sunday ever!
Oxox Coach K
#boilerup
On Faith
“If I can hold God’s attention, I can hold the world’s.”
On Believing In Yourself
“The magic is inside you, there ain’t no crystal ball.”
On Work
In her book Dream More, Parton wrote, “I never have considered myself a perfectionist, but I do think of myself as a ‘professionalist’…I always strive simply to be my very best.”
On Ambition
“Tumble outta bed and I stumble to the kitchen. Pour myself a cup of ambition.”
On Life
In July 2019, Parton tweeted: “If you see someone without a smile today, give ’em yours.”
On Diamonds
“I look totally artificial, but I am totally real, as a writer, as a professional, as a human being. A rhinestone shines just as good as a diamond.”
On Love
I’ve had to go against all kinds of people through the years just to be myself. I think everybody should be allowed to be who they are, and to love who they love.”
On Life
“Everybody has their own journey, they have their own way of doing things. And who am I to judge?”
On Marriage
“He’s always loved who I was, and I loved who he was, and we never tried to change each other,” Parton said about her
husband Carl Thomas Dean, in the June 2016 issue of O, The Oprah Magazine.
On Real Beauty
“You don’t have to look like everybody else. You don’t have to be a raving beauty to be special and to be beautiful.”
On Life
“I make a point to appreciate all the little things in my life. I go out and smell the air after a good, hard rain. These small actions help remind me that there are so many great, glorious pieces of good in the world.”
On Work
“I always count my blessings more than I count my money. I don’t work for money, never did.”
On Life
“Everybody’s life is a soap opera. Everybody’s life is a country western song, depends on who’s writing it.”
On Diets
In her book Dolly: My Life and Other Unfinished Business, Parton joked, “I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.”
On Life
“Find out who you are and do it on purpose.”
On Stardom
“I’m just a working girl. I never think of myself as a star because, as somebody once said, ‘A star is nothing but a big ball of gas’–and I don’t want to be that.”
On Work
“I’m not going to limit myself just because people won’t accept the fact that I can do something else.”
I love storytelling. I love storytelling my life & I love hearing people share stories about their lives, emotions, & experiences.
I loathe small talk.
Most likely a big reason I find dating exhausting. Too many people are only willing to scratch the surface of actually getting to know someone, putting in the minimal effort required, vapid conversations.
Hardly anyone actually asks you out on a date or even coffee to meet face to face anymore.
I thoroughly enjoy a confident, masculine man who takes the lead & is on the old fashioned side.
Speaking of old fashioneds, ☝️ point if you too fancy this beloved cocktail of choice. Double ribeye points (I just can’t say brownie😂) if you buy me one AND tell me stories about your ambitions, your big goals, your likes/dislikes, weird thoughts, dreams, whatever – I wanna hear it.
Embrace who you are.
Since freeing myself from the chains of people pleasing & what I thought I “should be” & blazing a path of my own, that painful path has led me to being the happiest I have ever been. It has allowed my light to shine & attract the right people, places, lessons, & opportunities.
Not all these things were rainbows & sunshine & sweet cocktails & coffee that taste like heaven. Some felt like gaping wounds that you poured salt on & chased with a shot of bad tequila or a yager bomb.
GAG.
BAD memories from college. Same with anything peach or that semi resembles jungle juice.
Oprah Winfrey said, “Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.”
Happy birthday to Queen O today btw. I love Aquarians, from one “weirdo” to another, I see you.
To all my astrology nerds out there, I’m a Scorpio Rising, Cancer Sun, & Sagittarius Moon. Very much a Scorpio/Sag.
Kinda like I’m the most positive, open minded, free spirited, fun person to be around, but my feelings run deep & I will cut a mf if I have to to protect my peace, my family, my people, & my money.
Today, a reminder to just be you, be weird, be kind to people, get to know one another. And realize you’re never behind, there are no timelines, & fulfillment means something different to us all.
I haven’t traveled the world, but I’ve experienced some really cool places. I’ve lived thru moments of what some people back home would only dream of, but yet, I’ve found more fulfillment in my morning coffee, writing, caring for livestock & my plants, that 1st bite of delicious food, listening to music that brings back smiles & memories, watching the flowers & trees dance, feeling sunshine on my skin, & somehow those are more savory.
The intimacy of being by yourself isn’t intimacy most can grasp or understand. The silence & how your energy isn’t affected by anything else is a sense of peace & freedom like no other.
Embracing who you are when no one is looking & not worrying about what other people think of you. I realized actually how much I loved myself, how I’m my own best friend via swimming in the intimacy of being by myself.
And that has allowed me a happiness, sense of joy & openness to receive as well as give on a level I never thought it was possible. #sundaymorningview #sundayponderings
Cheers to the final day of my 4, 12 hour shifts in a row. Dear baby Jesus I see light at the end of the tunnel 🙏 💀 ⚡️
I wanna hear your Sunday ponderings below. I know some of these you guys will relate to. I hope you laugh.
Laughter is the best medicine ❤️ but most of all I hope it gets you thinking & appreciating your journey & the person you are becoming!👇
I Love a fun Texter. Like throw some GIFs in there. You can never have too many emojis. Sprinkle a lil video or audio messages every now & then. But don’t blow up my phone all day. Instant anxiety for the responder in me.
Life hack. If you use your weekends building the life & the person you want you won’t have to spend your weekends trying to escape reality.
Whatever you are not changing you are choosing. Read that again.
Are you making the decision because it’s what you truly want or because you fear something else? Maybe even something better? But the fear of the unknown is outweighing what your gut & heart are trying to tell you.
Don’t let loneliness make you reconnect with toxic people. You wouldn’t drink poison just because you’re thirsty.
Delete, unfollow, block, unfriend, erase, & disconnect from anyone & anything that robs you of your peace, love, & happiness. On social media & in real life. You don’t need to be around people & things not on your level & don’t appreciate your value.
It’s not your job to fix & detox people. It is your job to detox the part of you that relates to the toxicity & what needs fixed.
If you’re going thru hell keep going because why would you want to stop there?
Love y’all & wishing you the happiest of Sundays! Oxoxo Coach K
My mom told me, “Stop living your life through your phone.” Ooof like a punch in the gut. I knew she was right. (Dxmnit she always is 😆)
I love social media for connection, education, & inspiration. I wouldn’t have a wonderful digital family like y’all without it.
But I knew I needed to set boundaries & clear toxicity around it.
So I detoxed social media accounts. Unfollowed accounts I no longer align with.
I deactivated Facebook for a while, I now only use it for events, clients, & family.
I wrote these words this morning, let this be thought provoking, a conversation starter, & your inspiration for the week. Feel free to tag & share on instagram HERE
Be so in love with your life that watching another person love theirs makes your heart happy, not sad, jealous, or angry.
Be so confident you’re exactly where you’re meant to be, no black cloud of FOMO can swallow you, dim your light, question your worth, significance, or timeline.
Be so obsessed with nurturing your own gifts, abilities, & desires you don’t have time or energy to criticize others because your fulfillment, impact, & journey are more important.
Be the captain of your life. Determine what values matter to you, what life experiences you want, what relationships you want, what body you want, what career you want, the person you want to embody — let those things be your map.
Stop letting other people’s lives & living with expectations & control be your compass & your map.
There’s so much abundance & love out there. Focus on the positive feelings & outcomes you deserve. Everything you want is waiting for you to receive when you learn to fall in love with your life right now, & NOW is all that matters.
You’re exactly where you’re meant to be🤍
I’d love to hear your thoughts & Sunday reflections! Leave’em in comments!👇🏻
