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!
here. Confessions of another dirty bathroom photo.
Confessions of another bathroom photo…
I made some big decisions lately.
I’m going down part time in radiology. This is my last full-time week & I booked a legacy photo shoot for my 40th in August.
I read a past journalist entry this morning dated October of 2020.
It read, “My coworkers & I were going thru our schedules & I had a gut check moment. I’ve had 3, THREE whole days off in 2 months.”
My reaction, “WTF, Katie! You have a problem.”
I’ve confided in y’all about how I have an addictive personality.
I was never addicted to 1 thing. I discovered thru therapy I was addicted to filling voids.
It’s a hard shot to swallow. Most truth bombs are.
I reflected on my journey this mornin & gave gratitude for how far I’ve come. And I hope y’all can do the same. Be proud of yourselves!
My addictions were similar shades.
Mornings writing with Pete (and coffee, of course)
I’ve been all 50 shades & shapes & sizes of fugged up, mentally & physically. They affected all my relationships.
Like the memes…
𝗠𝘆 𝘁𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁 𝗮𝘀𝗸𝗲𝗱 𝗺𝗲: what do we say when we feel like this? 𝗠𝗲: you coulda had a bad bitch? 𝗧𝗵𝗲𝗿𝗮𝗽𝗶𝘀𝘁: NO.
Quoting @lizzobeeating seems like a positive life decision for me at this point
You?
My biggest fear used to be gaining weight.
Now, I’ve quickly discovered my biggest fear is missing out on life & working my life away.
I enjoy coaching y’all, writing, speaking, networking with my community, nurturing relationships, & helping others more at this season in my life than trading my time for money.
I want to spend as much time with my mom & dad, my friends & family as I can, making as many memories as I can. Loving the sh*t out of this life, squeezing every drop.
That’s my true wealth.
I hope I gave y’all a laugh, & let you know that it’s OK. We are always 1 decision away from a completely different life.
“Addiction is an attempt to regulate a nervous system chronically stuck in fight or flight.
Addiction is an attempt to escape from feeling a pain and emptiness that runs to the core of a persons being.
Addiction is a form of self abuse. When we are abused or emotionally neglected as children, we can become our own abuser. It’s all we know. Our brains seek to repeat the familiar.
Addiction is the result of not having childhood co-regulation. An inability to self sooth. A lack of healthy ways to cope.
Addiction is the result of witnessing things that were scary, overwhelming, or downright terrifying without having a safe adult to help you understand them.
Addiction is the childhood LACK OF EMOTIONAL CONNECTION, manifested.
Addiction is an attempt to silence the “dark” thoughts that re-play (like a broken record) the voice of the critical parent.
Addiction is the result of a society’s greatest lie: that says some people aren’t lovable, worthy, or valuable.
Addiction is SHAME. And it’s usually a shame that was never that persons to carry.
Addiction causes a person to engage in survival based behaviors they wouldn’t otherwise engage in like: deception, abuse, theft, or betrayal.
Addiction is a slow spiritual death that no human being consciously chooses.”
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
Just like getting up early ☀️⏰ Just like writing for myself & y’all ✍🏼👩🏼💻 Just like expanding my mind, via podcasts, books, YouTube 🧠 Just like doin chores 🐈⬛🧹👚🧼 Just like eating well, all the meats🥩 Just like getting workouts in🏋🏼♀️🏃🏼♀️ Just like spending time with friends & family 👨👩👧👦 Just like taking time for ME 💝
Still woke up at 6 AM despite getting home at 1 from the @MorganWallen concert #earlybirdproblems
I take pictures, snap stories, & write to connect emotions & memories of my everyday’s — to remember, reflect, learn, & connect. My IG is my digital journal. Stories. Stories are important. They create your identity.
I’ve read ‘Atomic Habits’ twice, a section talks about stories.
What stories are you telling yourself? Who do you want to embody? What systems do you have in place to help you achieve goals? 3 areas of life affected by the stories we tell ourselves ⏬
- Money stories ⁃ Relationship stories ⁃ Food & Body stories I fxcked up over the years, too.🤷♀️ Like my IG bio says, “𝙁𝙤𝙧𝙢𝙚𝙧 𝘴𝘪𝘤𝘬 𝘰𝘷𝘦𝘳𝘸𝘵 𝘣𝘳𝘰𝘬𝘦 𝘣*𝘵𝘤𝘩” 😆
In some form I told myself I wasn’t worthy in all 3 of these areas, setting blocks instead of boundaries — there’s a difference. Example, with Relationships: if I was asked to do something & really liked a person, I’d lose myself & completely change my plans to suit them. Or shxt like settling for a booty call🫣
I know, I know…shxt happens, y’all. Dust yourself off.
Learn your lesson.
(Steps off soapbox 📦😂)
This was me not valuing my worth. A block. Now, instead of denying myself of my plans/needs I simply say, “Let me get my workout in (insert whatever task or commitment I had) & I will connect with you & confirm plans because I would like to spend time with you.” This is setting a boundary not a block. Example, Food & Body: instead of saying, “I’m not a morning person, I don’t have time to meal prep.” Set a system & a worth affirmation. “I don’t like to get up early but I will commit to 3 mornings this week & meal prep lunches because I want to be healthy.”
Now repeat & build from here. These are all pivotal changes we work on via coaching. They will get you to your goals, I promise.
✍🏼 📖 Journal exercise for the day: write down the identity you want to embody around money, relationships, food & body. Mine👇🏻 💰MONEY: I am safe, able, successful, abundant, & provided for.
🥰RELATIONSHIP: I am special, loved, seen, heard, safe, understood, & chosen. I allow mental real estate for the people in my life giving me the same respect.
🥩FOOD & BODY: I am healthy, safe, strong, & beautiful in every season. Inner calm, outer order😉
Xoxo Coach K
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
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.
Feeling pretty & PRETTY STRONG this mornin. Shamelessly admiring my arms in the freakin awesome lighting🦾 @hotworx.fishers
Your homework is to take time to simply love on yourself today, too. You’re magnificent!
Photo dump on IG of my morning success habits which includes me writing to y’all (& myself) every single day.
Workout at HotWorx Fishers. Loving the new Blast workout!
Post workout breakfast. 1.25 lbs of 80% ground beef #meatbars Airfry. 380. 12 minutes. Did not consume the fat in the bottom of the airfyer to make it leaner. Recipe is on my IG, link in bio & in highlights. I bring an Airfryer to work . Instant Vortex 6qt.
Happy light! I use this portable light everyday for 30 minutes. On Amazon Favorites List on IG. Link in IG Bio.
I had a great workout & sweat sesh while learning & listening to @iamsahararose & @itskrista talk about The Law of One. Well done sisters👏🏼 this was mind-blowing 🤯 & remarkably expansive!
Sparked what I felt nudged to channel & share with you guys:
Uncomfortable truths I wished I had realized & accepted earlier in life …
Here goes…
Happiness is the byproduct of living your purpose. Happiness doesn’t make you happy, having purpose makes you happy. Once you become at peace with your purpose, your life & your body will fall in line. You won’t feel the need to numb & self sabotage with emotional eating, gluttony, self-loathing, overspending, sleeping around, excessive drinking – pick your poison.
Talking with clients & reflecting on my own journey, the reason we self sabotage is because we’re trying to find love & stimuli outside of ourselves & feel we have no purpose, no significance.
It’s like eating when you’re bored. It’s like the elderly & their partner dies or they’re put in a nursing home or you take their keys away, they often expire shortly after. It’s like taking away their purpose.
Gut check moment, right?!
Learn to redirect your mind & you then learn how to redirect your life. It’s your choice.
We all have definitions of heaven & hell. We are all deliciously unique individuals. Just let people BE. Loving someone in the hopes that they will change is not truly loving someone. Truly loving someone is giving them the free will to live as they choose. This includes learning to lovingly release & let people go. Remember everything happens for you not to you. Stop trying to cram a round peg into a square hole.
Not everyone wants to be in the same kind of “relationships.” The definition of a relationship will be different for us all. We’re all One. One Love. There is no right or wrong way to live your life, it’s all an experience of your choosing.
I personally feel there is no requirement to have to slap labels or legally binding contracts on relationships to make them more significant or lucrative.
What “successful” looks like, what “beautiful” looks like…if they make you happy & fulfill some part of you, let it BE & savor the moments. And if you choose at some time to be exclusive or to change your definition in a different way, let that BE & savor the moment or the season. Stop over complicating shxt.
Have a partner who wants to see you thrive & evolve WITH YOU or no partner at all. Y’all, being around energy vampires who’re trying to keep you small is painful af – AND your decision. One of my best friends, as well as myself, have been in a relationship(s) where the other persons needs & goals were always way more important. You felt all that mattered was that you made it as easy as possible for THEM to move forward & be comfortable. If you achieved success, they were jealous, felt you were overshadowing, it was never as good as theirs, & your goals were ridiculous.
Even though we sometimes can’t choose whether we fall in love or not, we can indeed choose whether we stay with someone. There’s a big difference in being alone & lonely. I will repeat this to my very last breath. If your partner constantly dulls your shine & all you feel is your energy waning & seeking to people please, it’s probably the wrong partner.
A rich relationship should be full of support, nourishing challenge, & encouragement. If someone doesn’t want to see you achieve your dreams, they won’t be there when you hit rock bottom either. Sorry Sis, no, quit bullshxttin yourself. And just because a relationship has lasted “a long time” doesn’t mean it’s working.
Life isn’t “fair” it just “is.” If you expect life to be fair, you’ll be disappointed & never reach your potential. Shxt happens, & sometimes, there’s no reasonable explanation for why things happen or why people do what they do.
Ultimately I do believe we manifest our lives & attract what we get, we attract what we are. So think about that & control what you can control, which is your vibration & reaction to things.
There won’t ever be a better time to start. Most people waste their lifetime procrastinating instead of living their desired life because they think there will be a “better time to start.” You never know how much time you have left, & life is certainly too short to postpone experiences that bring you joy. Making a wrong decision is better than making no decision. It’s like that saying I love SO much, “It’s better to ask for forgiveness than permission.” 😂
Money is simply energy & it has power. No matter if you like it or not — money matters. Learn to love it. Learn to appreciate it. It isn’t bad. It doesn’t make people bad. The vast majority of the global population spends 40+ hours per week working for money. Most people hate their jobs, but stay because they need to “pay the bills.”
Many of us spend a significant part of our lives working for money, I personally LOVE working, it brings me happiness & a feeling of purpose, but most people deny its importance or they let it define them.
Stop denying the power & importance of money & start learning how to use it to your advantage & give back. Make it work FOR you, stop wasting it on useless things, use things love people, invest only in things that bring you joy & upleveling.
Money isn’t everything, but it certainly brings you freedom, the ability to give back, & makes life a whole helluva lot easier & more fun.
Social media can steal your time, energy, & your soul but it doesn’t have to. I have a love-hate relationship with Social media. The trolls make it unbearable some days, haters gonna hate, hurt people hurt people, etc. etc.
Your voice matters, don’t let other people stifle what you want to share with the world. Be proud of your life & your body. You can decide whether you use social media to make your life better or worse. You have control over what you consume & what you see.
Choose to be a creator, not a consumer of content. I loathe the word influencer, I choose to be an Authority. Sorta sweet, sorta Beth Dutton vibes. 🙅🏼♀️😉 Where my Yellowstone fans at?! 👋
Final thoughts… Life ain’t always easy but it’s always good. It’s a privilege to wake up & be alive. Don’t expect life to be fair, create your own rules. Or do as I do, I don’t do rules I do what feels right.🙃
If you constantly choose comfort & ignorance over courage & awareness, you’ll end up being the puppet of others. If you, however, manage to embrace the following truths, you might be able to design an extraordinarily fulfilling, purpose-driven life earlier than I did.❤️❤️🩹❤️🔥
