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 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
The words cocoon & chrysalis are often used interchangeably. However, I learned they are 2 completely different things!
Cocoons are specific to moths, while chrysalises are formed by butterflies. When you compare the 2, although both beautiful in their own right, we attach vibrant beauty to the butterfly. They are more colorful.
I feel I am at a huge pivotal transformation time right now. I’m super anxious, curious, frustrated, excited, scared, confused, uncomfortable, appreciative, grateful, & joyful all at the same time.
I feel like I’m in a snow globe that’s continuously being shaken. And I’m OK with it, this is nothing new in the 40 years I’ve been on this earth, but at the same time it’s still uncomfortable af.
For me, I intuitively know myself extremely well, that means going inward & spending quality time in selective solitude.
It means grinding at what I do well to build a solid foundation of stability as well as resting to allow the blanket of peace to appease & rejuvenate holistically to contrast the hustle.
As an Empath, healer, & feeler, I have to be alone to center, ground, & find my process out of my chrysalis to discover & embrace my new season/path.
I soak up other people’s energies, trauma, & emotions easily, which means to find MY TRUE SELF & PATH, that means saying NO to that which feels heavy, resistant, misaligned, & a sacral (think gut feeling) NO.
I understand as an ever evolving people pleaser & overachiever this feels icky because you don’t want to disappoint or let anyone “down.”
Psychologists tell us we’re social animals, & therefore solid social connections are vital to mental & physical well-being. For those of us who naturally lean more towards introversion, we can be seen as antisocial, unhappy, & lonely to our more extraverted counterparts.
There’s a HUGE difference between loneliness & solitude in my opinion:
Loneliness is a negative feeling, lower on the emotional spectrum. It’s a sadness characterized by a sense of isolation. Solitude, on the other hand, is a physical & more often temporary period, one that can be undesirable for some, but for others is highly sought as a preference for some marvelous rejuvenation & much needed time for transformation.
Maybe you’re like me. I crave solitude. Especially when I’m around a lot of people often & large crowds. After a 12 hr shift (I work in radiology for those new around here), I have no more people juice left, I say. The last thing I wanna do is go out when I’m off work.
To be honest, my loneliest moments often come when I’m around others but feel on the outskirts of their social circle. This typically happens when I say yes to an event when I in fact know I should’ve said no.
While I can be comfortable in a small group or even a mass gathering for a stretch, ultimately I just love being alone.
Has it posed some challenges? I’d be lying if I said no. Seeking solitude has definitely probably closed some doors. I’m a GREAT networker when I wanna be, but I’m selective about those times.
I’m a responder by nature when it comes to communication which can make me come off as antisocial, stoic, or sometimes not the best friend or team player. But I thrive on my alone time & have found I am more successful & abundant in life when I follow the right path for me. I hope you do too!
I recognize the trade-offs & work to balance them so that I’m content & productive, even happy, while maintaining my most treasured relationships without coming off as “stuck up” or a cold-hearted bish. LOL!
In my opinion, solitude as a method of up leveling & self preservation is a SKILL.
Thuy-vy Nguyen, PhD, an assistant professor of psychology at Durham University in England stated that individuals most likely to seek & value solitude are not introverts. Rather, they rank high in “dispositional autonomy,” defined by three tendencies:
Being the person they actually want to be
Being resistant to pressure from other people
Being interested in exploring their own experiences & emotions
So take what you need from this message & glimpse into my vulnerability as permission:
To say NO to what doesn’t feel aligned at the moment. To rest or grind & do whatever feels right to you. To say YES to what lights you up. To embrace the pause. To change your mind.
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 Instagram @lil_bit_of_fit
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
I’ve reached this “weird” stage in my life where I simply want the people around me to be happy & feel good about themselves – same for me. I’ve spent the majority of my life wanting people to think that I’m special.
Aging isn’t all that bad y’all. I feel I’ve fully embraced the phrases, “With age comes wisdom” & “Like a fine wine.” My 20 year old self would never be able to give less f*cks about things like what others think of her or be ok with telling someone to f*ck off that needed to be told to f*ck off without batting an eye. Ya know what I mean? 🤷♀️ 💁🏼♀️You?! I’ve never understood how people fear getting older. Guess it’s a combo of being stuck in the past & FOMO? Perhaps the most reflective & effective exercise I’ve developed as I’ve aged is paying attention to the little words & phrases I’ve either heard or said that light people up. A simple smile, phrase, or kind word can change your day! Y’all know I preach the power of thoughts & words, why not use them for good? So I wrote down a few of my favorites to share today. These phrases aren’t designed to help you get laid (…or maybe they will? 🤔 I dunno…you’re welcome?!😜) or manipulate someone from a negative place. They are simply a collection of phrases I know I love to hear. They make people smile. They make me smile.
“You are amazing!”
“I believe in you!”
“I was thinking about you.”
“I appreciate you.”
“I value your opinion.”
“That means a lot coming from you.”
“Thank you.”
“I miss you!.”
“I admire __ about you.”
“I love your energy!”
“I saw this & it reminded me of you.”
“Thank you for being such a wonderful human.”
“This world is a better place simply because you’re in it.” As a kicker: 4 words that have changed my life & may be something you need to hear today too… “Be kind to yourself.” 🥰 …and heck, let’s add “Don’t be a d*ck.” in there too. 🙃😄 oxox Sorta Sweet, Sorta Beth Dutton Coach K
4 things to be grateful for: what you currently have, where you currently are, how far you’ve come, & the person you’re becoming.
If you had told me 2+ yrs ago I would be where I am today, I would’ve told you you were crazy.
2 yrs ago I was 37, 20lbs heavier, married, confused af, still trying to find my way in life, food, & fitness.
I realize as the woman standing here today, 39, 20lbs lighter, divorced…I will always be finding my way in life, food, & fitness & that’s ok.
Realize change takes a lot longer thank you think and it’s a life long process.
This is my year of ‘I want to…’, not ‘I should…’⠀⠀⠀⠀⠀⠀⠀⠀⠀
If I can teach you anything today let it be this…stop ‘shoulding’ yourself.
Things that helped me to stop the shoulding:
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1. Align with your values. When your actions are aligned with your highest values, then you’ll be assured you’re ‘doing the best that you can with what you’ve got at that time.’ By living a values-driven life, there will be less room for the word ‘should’ in your vocab.
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2. Strengthen your relationship with Self Trust & Self Awareness. Listen to your intuition & allow it to guide you. Spend time alone to reflect on all the moments that you have listened to your gut & it’s served you well. That’s your proof.
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3. Talk to yourself. Notice the times your self-talk involves the word ‘should’ – because change will only happen with awareness. Being aware of your inner critic will allow your inner-nurturer to appear.
Things to tell yourself:⠀⠀⠀⠀⠀⠀
“This is good enough & I am ok with it.”
“I am doing my best.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
“I am more than enough.”
“I don’t owe anyone anything. I validate myself.”
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By ditching the word ‘should,’ you start nurturing the badass that you truly are ❤️🔥
➡️I slept until almost 7. Our patient numbers in the ER are insane. Grateful for a day off right meow.🐱
➡️I Googled #fengshui for the new year yesterday & they said to wear red or yellow underwear for good luck 🤷♀️🍀🩲 contemplating buying some😄 although I really hate wearing underwear. Jus sayin. I know I’m not the only one, don’t lie.
➡️Set routines not resolutions for the new year. You have to BE the lifestyle & the person you want. Routines will get you there, vapid resolutions with no true intention or action will not.
➡️Figured out how to keep Pete from waking me up when I don’t have to get up early. Set my auto brew on the coffee pot maker till later. ☕️ 🐈⬛ He hates it when I work on my computer in the mornings. He’s a Snuggle bug.
He wants to sit on my lap!
Holy sh*t tomorrow is a new year. I know they say as you get older time flies by, they ain’t kiddin. We’re only here for a short blip.
Simply sharing things on my mind & heart this mornin. Swipe through for lessons I wished I’d learned earlier & “That Girl” habits to bring into 2022.
Click for full post on IG!
I just want to thank y’all for your love, your kindness, your dedication to yourselves to learn & grow & do that with me, here.
