Today is January 17th. I expected to feel differently on this day, as it is the eve of what *was* a very highly anticipated getaway for us.

Our family had planned to take some extended time away in Colorado, but as fate would have it, we are staying firmly planted here. It's an odd mix of disappointment and relief.

Despite the unmotivating combination of home-life boredom and nationwide turbulence that has descended on everyone like a fog, there's never been a more important time to pay attention.

At least that is how we are approaching things in our house this month.

Welcoming you to read on if you'd like to see what has surfaced in my world!

I cannot lead with anything other than this.

By now everyone has seen the harrowing images from the capitol insurrection.

But has everyone taken a moment to consider what occurred in the aftermath of it all to keep our democracy undeterred?

To whom we can thank for this?

'Facts to not require your opinion' - Sharon McMahon

No matter where your political views fall, I hope we can all agree that the very least we can do is thank the men and women who bravely carried out the cleanup after bloodshed, tears and destruction took place.

If you're like me and have felt the need to understand the facts surrounding our government and citizenship responsibility and liability, I encourage you to follow @sharonsaysso. She is a brilliant teacher who presents unbiased (she won't claim any affiliation and frankly, I don't care) facts surrounding our nation's history and current events. 

She is madly captivating in her combination of intellect, humor and straightforward education. Also, if you enjoy seemingly random-but-fascinating facts peppered into your enlightenment, she's also got you covered. Truth served daily with a side of entertainment because who doesn't need to see this? Thank you Sharon. 

Looking for me? Now that Bridgerton is watched, you can find me catching every single story she posts like it will predict the next Hastings heir.

Currently pondering...

Calories are king...we know that. If you can be consistent with hitting your calories then you will be taking care of the vast majority of what's required in order to achieve your results.

But...could there be more to the understand?

{Place nerd hat upon head}

What about energy flux? What about calorie partitioning or where your food is sourced? Check out this post I made on the wonders of food quality, then take a listen to this Tailored Life podcast episode where Cody and Travis Zipper (who is heading up the hormone specialist certification I am taking right now) discuss these things and more.

This podcast really made me appreciate being high on the spectrum of energy flux meaning, yes I move a lot but I also eat a substantial amount of calories each day (well over 2000 always), which means I have the flexibility to go over by say, 500 one day, and it NOT contribute significantly to my overall weekly expenditure.

This would not be the case if I was eating 1200/day.

That same 500 cal surplus would be a 42% increase over my daily intake; when it is on top of 2000+ calories, it is only an increase of <25% and much easier for my body to naturally offset, both via conscious and unconscious movement.

MEANING...I don't have do change a thing. Maintenance calories for the win, ladies.

Got 10 extra seconds? Watch this. Twice.

Currently still startled when I see my reflection...and I don't just mean my hair (although that one has been a tough transition, I won't lie)!

In the past 4 months I've taken a lot of intentional actions in pursuit of my goal to heal my gut dysbiosis (you can see some history here). As you can imagine, in that time I have learned a lot about my habits - and not all of them were helping me.

There have been a lot of things I didn't want to do but they were part of the process; new, HARD things that I wasn't accustomed to, like:

• Elimination protocols (gluten + dairy)
• Lifestyle stress reduction (less training + more rest)
• Dismantling the belief that my productivity = value

But my WHY is bigger than my excuses, and I keep going back to that.

*BELIEVING* I can achieve my goals even before I have evidentiary support, then building that proof with imperfect, messy, uncomfortable action each passing day.

I've been building that 'discomfort' muscle for a long time. Years ago it began with challenging months in a calorie deficit, pushing past former PRs in the gym and most recently settling into the slow and steady rewards of living at maintenance calories.

(You can listen to the Biceps After Babies Podcast where Amber Brueseke and I discuss the transformation I underwent being here for the past 3 years)

I get asked a lot how I handle the discomfort of things like weight gain, body changes and downshifting my life from a dizzying-yet-satisfying pace. 

You may recall from a prior email that my word for 2021 is OUTLAST. I commit to outlast the temporary discomfort in the time it takes to complete the action contributing to my goal. I return to this commitment daily.

It's not easy to be still. To look in the mirror and not recognize myself without the same visual identity I had just 6 months ago. Even my thoughts are different.

But I love who I am becoming. What I am learning. How far I am reaching.

In the hard times when I need to dig deep and outlast, I remind myself of these things. I resurrect the MENTAL strength (once practiced for calorie deficit) that now aligns with my current goal, and apply it to the effort it takes to pick up a book at 1pm and read for an hour, rather than move. 

While both require different physiological efforts, the mental struggle remains the challenge. Neither action is unworthy if it is aligned with the goal.

Remember this idea from James Clear: it doesn't matter how hard you row if you're rowing in the wrong direction.

Currently working on NEW recipes! Here are a few...

• Baked Veggie Breakfast Casserole
• Balsamic Tomato Bisque
• Creamy Buffalo Chicken Dip

Most recently I've developed a grain-free banana bread, plus a few more I am adding to a digital 20 page recipe book (containing a mix of favorites + brand new) designed exclusively for those who are committed to taking action this year, by signing up for Macros 101. It starts HERE, by registering for the 5 day fat loss challenge.

📣 This is NOT a macro counting challenge or even necessarily targeted to weight loss. ⠀
⠀
🧩 Rather, it focuses on the foundational components of creating a customized fitness plan that takes into consideration someone's individual goals, body and lifestyle.

This challenge is for you if:

• You have a physical goal that you haven't hit yet.
• You are tired of someone else making up rules and restrictions about when/where/what you can eat.
• You know that a one size fits all philosophy doesn't fit anyone well.
• You are committed to your goals and aren't looking for a quick fix, but rather a LONG TERM sustainable transformation.
• You are ready to think differently about your goals, your body and your food.

And no, you don't need a facebook account; there is an all access page available.

If you're still not convinced I urge you to check out Amber's most recent free coaching Friday episode to get a feel of just WHY I am so passionate about her ability to change women's lives - take it on a walk with you or play it in the car - you'll be amazed how she coaches through an obstacle EVERY one of us encounters; consistency.

I get asked a lot about 1:1 coaching. I wish it was in the cards for me, but since it is not, I have amended my coaching page.

You can check out what services I do offer and fill out a client intake form if you are interested in connecting with me. 

Please always check your junk or your spam to look for my response, which you can expect within about 36 hours of your submission.

Because I understand how important it is to find the right coach and system for you as an individual, I encourage doing a little research before paying someone to coach you, or worse...hand you a generic program with no exit strategy or plan to sustain the results in YOUR life.

A little Instagram reconnaissance, asking for references, absorbing free content and interacting via messages are a few ways to get to know a potential coach. Don't be afraid to question inconsistencies like if the person's demeanor on their static feed doesn't match their DMs to you.

As with anything, trust your gut and if something feels amiss, it probably is.

With that said, please also understand this; most coaches want to see your success just as much as you do. Sometimes more, which can be hard. We aren't in it for the money and your win is our win. So please; if you are someone not yet ready to light up your goals, maybe take some time to determine if something you wish to achieve is truly for YOU and not for someone else. 

And always...you have permission to be still. The quieter you become, the more you can hear.

I hope you were not too disappointed in the more melancholy vibe of this month's 'Currently' email. 

Did I miss touching on any burning questions you have for me? As always, I love hearing from you. 

Hit reply and let me know.

Warmly,

Katie

Current discounts/offers:

Biceps After Babies FREE Challenge

Organifi: KaticC saves 10%

Jojo's Chocolate: Katie saves 10%

Cozy Earth: Crokus50 saves 50% 

PeScience: Katie saves 15% 

G2G Bars: KatieC saves 15% 

Cocoa Bar in a Jar: Katie10 saves 10%

Cut da Carb: Katie10 saves 10% off a 24 pack

HiiT Nutrition: Katie saves 10%

Simply Delish: Katie saves 10%

Seed Synbiotic: Katie15 saves 15%

Babe Lash: INSTA20 saves 20%

Did you know? 

You can always access all my discount codes and search my content by subject via the link in my Instagram bio or here!