The Kim and Kalee Show

We have made this heartfelt decision to conclude our time on the podcast and move our efforts over to YouTube. We’re not going far – we’re just switching over to another platform so we’re still here! HIGHLIGHTS FROM THIS WEEK’S SHOW: Why we’re moving over to YouTubeWhat you can expect moving forwardSubscribe to our YouTube page now -www.youtube.com/kimkaleeFeel free to go back and listen to our previous episodes. RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure." Watch usorJust Listento us over on ourYouTube Channel - Kim & KaleeScreenshot where you subscribe to our YouTube Channel, post on Social, tag us on IG atThe Kim & Kalee Showor FB atKim and Kalee, or email us atteam@kimandkalee.com Grab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/youtube/ We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com Let them know I sent you.

Worried about not having weights and equipment at home? We're sharing two of our favorite programs – LIIFT4 and Body Beast. Both of them are great programs that you can do at home if you're looking to build muscles. We hope you’d find the one that would fit your schedule and your goals. HIGHLIGHTS FROM THIS WEEK’S SHOW: It's definitely a good thing to lift heavy. You're not going to get she-hulk muscles, but you're just going to keep your muscle tone. So don't be afraid to lift heavy!You can't tighten loose skin, but you can build the muscle underneath it.Body Beast is a 90-day program, consisting of three phases. Then you can pick either the Huge calendar or the Lean calendar. They have different types of sets you can do.They have a meal plan as well. But if you've already found something that works for you, stick with that.Body Beast equipment: dumbbells, stability ball, bench or step, EZ bar or barbell, pull-up bar, and band (optional)LIIFT4 is an eight-week program, where you get your workout four days a week. Each workout is unique. You do some strength training, then some HIIT, and then it finishes off with a core and stretch. Every program has everything in it!Budget an hour for Body Beast. While LIIFT4 takes 30-45 minutes to do it. LIIFT4 equipment: mat and dumbbells RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure." First Access to the New LIIFT4program coming out in July!! Body Beast Full ReviewLIIFT4 Full Review Beachbody Performance Supplements ReviewTake a screenshot of our podcast, tag us @thekimandkaleeshow, and share on Instagram (for a possible goodie).Don't miss our Foodie Friday videos!!Check out the Coke Zero Starlight tasting!Grab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/liift4-vs-body-beast/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com Let them know I sent you.

Today, we're talking about five healthy exercise hacks when you're short on time. Sure, we all get busy throughout the day, but it’s all a matter of being intentional because if there’s a will, there’s definitely more than one way! HIGHLIGHTS FROM THIS WEEK’S SHOW: Tip #1: Look at your week ahead. You need a system because your calendar can be your best friend only if you adhere to it. And your habit tracker can be your best friend if you have allowed enough time to do each task per day. Tip #2: Make your time work for you. Re-evaluate your time and make sure you are still keeping happy. And is it how you really want to spend it? Make sure you're spending your time effectively and beneficially at home or at leisure. Tip #3: Work your exercise in your daily routines and activities. Safely park as far away as you can so you can walk. And be sure to walk quickly to boost your heart rate! If you’re watching TV, do some burpees or jumping jacks in between commercial breaks. Or do push-ups every time you come out of the bathroom. Be creative!Tip #4: Food first, workout second. Food is really where you get most of the results. Think about what you spend on caffeinated drinks in the middle of the day.Tip #5: Make sure you're getting enough sleep. Don't sacrifice sleep in order to get a workout in.Bonus tip: Squeeze in your workout somewhere! Set a goal to work out either early in the morning or at least do yoga before going to bed. RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure." Our Listener Special: 55% Off Our Meal Plans, Sugar Detox, Keto Recipes, & 7 Unique BonusesGrab our special discounts on ourPromo CodespageKim & Kalee's BFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/exercise-hacks/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com Let them know I sent you.

There are several ways you may be cutting down on your NEAT (Non-Exercise Activity Thermogenesis) – especially when you’re on the computer most of your time. In this episode, find out ways you can stay NEAT active even when you’re just inside the house. HIGHLIGHTS FROM THIS WEEK’S SHOW: Non-Exercise Activity Thermogenesis refers to all the activities that you do when you're not sleeping. It means you're always burning calories, whether you're fidgeting or exercising, or walking around.Get up and do something to keep your NEAT up such as walking the dog, washing the clothes, cooking, cleaning the house, and doing other chores around the house.If you’re not keen on housework, do things like walking your dog, going up and down the steps, or walking back and forth when brushing your teeth.The best step days are errand days like grocery shopping.There are all kinds of ways to get your NEAT in, you just have to be mindful of it!NEAT not only benefits your body but also your brain because it enhances your creativity. RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure." Our Listener Special: 55% Off Our Meal Plans, Sugar Detox, Keto Recipes, & 7 Unique Bonuses Paramount+ Free TrialGrab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/neat/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

How do you make the right and the best food choices right after the holidays or major life events where you felt you went a little off track? Things can happen that take you out of your already wacky life and make it a little bit wackier – and that could last for a little while. But you know things have got to stop at some point. Today, we're giving you some tips on how to keep it as normal as possible. HIGHLIGHTS FROM THIS WEEK’S SHOW: Tip #1: Manage your expectations and keep your expectations within reason, but don't go extreme. Be realistic about your priority. Set some minimal goals to keep you on track and make sure to forgive yourself if things don’t go your way. Instead of trying to stick to your meal plan and failing, and then you go into this vicious cycle of feeling guilty and binge eating, just go in with the expectation that there are days you're going to have to eat crap.Tip #2: Make a plan. Set a time period and allow yourself some leeway to get your butt back in gear, but not a whole month. Give yourself a grace period of around 2-3 days, but not a whole month.Tip #3: Tell your buddy what your plan is. It’s very beneficial to have an accountability partner to help you get and stay on track.Planning and the buddy system go hand-in-hand. You can plan events together to keep you motivated. Be comfortable in your own body but be sure to be mindful of your health. Make room for allowances. If you’re attending a party on a Friday, then adjust what you’re going to eat the next day. RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure." Our Listener Special: 55% Off Our Meal Plans, Sugar Detox, Keto Recipes, & 7 Unique BonusesGrab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/dieting-distractions/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Today, we talk about our goals and daily habits and how they've changed in the last 5 to 10 years. We actually started setting goals about 9 years ago – so we’ve had our share of embarrassing, unnecessary goals as well as the super attainable ones. What are your goals? They can be big, audacious goals, but remember, they have to mean something to you. It’s also important to set intentions because they’re going to help you achieve those goals. HIGHLIGHTS FROM THIS WEEK’S SHOW: Not all goals are supposed to be necessarily realistic, but they should be somewhat attainable. You should be able to believe it and do it. Otherwise, it's just a dream. You're probably not going to have the most perfect experience because you're going to learn from it.There's a discrepancy in what we've been told to want and what we really want and what will make us happy.You've got to find the balance. You have to be responsible but you also don't want to be depriving yourself of things you enjoy.The more we've set goals, the more we realize that you need to have to be well-rounded – the material, the financial, the spiritual, relationships, your health, etc. – and plan out each part.Go through each one of your goals, ask yourself – does this align with your priorities? People overestimate what they can accomplish in a year, and underestimate what they can accomplish in a decade.We're setting our intentions for the upcoming week. And we figure out what we're going to do to make sure that happens. RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure." Our Listener Special: Simple, Easy, and Delicious Recipes, a 2-Week Sugar Detox Plan, our Keto Cookbook, & 7 Unique Bonuses to Help You Hit Your Goals!Grab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/setting-intentions/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

We’re back! A lot of people say this is “their year” – but what if it's not your day, your month, or even your year? It can feel more isolating when the whole world's moving on and you still find yourself struggling. And so today, we want to talk about giving yourself some grace. HIGHLIGHTS FROM THIS WEEK’S SHOW: Being kind to yourself and showing yourself some grace doesn't mean allowing excuses. It means going back to yourself and checking how you're feeling. Recognize the feeling, what’s causing it, and let it go.Look back for the last 12 to 18 months, and just see how resilient you are. And you're probably not giving yourself enough credit for everything that you've made it through.It’s not a burden to ask. If you don't know where to look for resources, ask people because you're more than likely not the first person to go through this. There’s no pain greater than losing your dog or your loved one but you’ve got to share your grief at some point and talk about it. Do something productive and positive.Instead of saying "we did this wrong," say, "we could have done it better."Take some time to pray and be intentional with it. If it takes you 30 minutes to watch Friends, then you should be able to take 30 minutes and be with God. Find a good support system. Whether it's your spouse or a friend, find somebody you can talk to about anything. RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure." Grab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/not-your-day/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Is watching movies one of your strategies for thriving during the pandemic? Some theaters are opening now but not everyone wants to go anyway. There are probably still a lot of things we all need to comply with – present a permit, wear masks, or whatever rules they have to book a seat. Why not have movies nights at home? It’s the holiday season once again and we’re going to see you on The Kim & Kalee Show back in January 2022 – but – we’re so thrilled to share with you our newest podcast called Movie Nights at Home. We will make sure you won’t miss out on going to the theater, and enjoy staying at home with a total movie experience! HIGHLIGHTS FROM THIS WEEK’S SHOW: “Just Go With It’ and “When Harry Met Sally” are two of our favorite films. What’s yours?Jake is joining us on the Movie Nights at Home Podcast. We’ll be sharing not only our friendly opinions, but we’re also giving you some snack ideas to complete the experience.Be sure to listen to the trailer as well as the first episode of Movie Nights at Home. And then if you really like it, make sure to subscribe so you can listen to it every Monday. Before we take a break, do tell us what you want to hear in the New Year? We'd love to hear some ideas from you so we can make this show a better fit for you! RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure." Until we meet again after the New Year, we have great resources available to you!!! Check out our blogs for not only health & fitness but also uplifting posts, organization/planning posts, and amazing recipes - from healthy to not-so-healthy but oh so yummy!! KimandKalee.comSoreyFitness.comand check outMovieNightsatHome.comthe inspiration for our Movie Nights at Home Podcast!! Grab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/movies/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Today, we're sharing some of our favorite things – not just health and fitness, but everything – from our go-to snacks and prepared meals, to our favorite hair styling, hair care, and skincare products. Be sure to check out the links below for promos and discounts! HIGHLIGHTS FROM THIS WEEK’S SHOW: FitTrack Scale – It measures all kinds of things including your body fat, muscle rate, protein rate, your physical age, bone density, hydration, etc. Even if it's not accurate, you could see the trend either way and your progress.Our favorite snacks: Quest Chips (Try the spicy chili and nacho cheese flavors!) and American Dream Nut Butter, (Try the Butter My Cookie and Cinnamon Tasty flavors)Healthy meal delivery: Nutrisystem, Freshly, Bistro, and Metabolic MealsUV-ray protection: Pick sunscreen with zinc and titanium oxide (Coppertone Baby and EltaMD) and put on a sunshirt.Skin products: EltaMD, MHD Cosmetics, Tarte FoundationMascara: Thrive, BuxomHairstyling: Tyme (Give yourself a week for the learning curve) and Drybar Blow Dryer (Drybar Day Bender for loose, beach curls)Haircare: Drybar (They’ve got a selection of hair care products that are amazing!), Frizz Ease serum, and Kiehl's serum RESOURCES: "As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure." You’ll find several of our favorite things along with promo codes here on ourPromo CodespageQuest ChipsFirestickKalee’s Tarte FoundationKim’s Tarte FoundationMHD CosmeticsTymeDrybar 3 Day BenderDrybar Buttercup Blow Dryer Drybar Detox Dry ShampooDrybar JumpstartDrybar Liquid GlassShampoo&ConditionerDrybar:Chaser&Sparkling SodaFrizz Ease Secret Weapon Anti-Frizz Styling CreamNot mentioned but love DrybarThe Sheriff hairspray&Shower Cap Vital ProteinsPeptides & Hydration Boost EltaMD Sunscreenone of our favorites is EltaMD UV Restore Broad-Spectrum 40 SPF& a lighter version we love is EltaMD UV Clear Broad-Spectrum SPF 46 Kristen Sterling’s InterviewKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/favorite-things/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Today, we talk about healthier swaps you're going to love. We all want to enjoy our food but some things are worth swapping. And so, we're giving you some healthier alternatives that you'll still be able to enjoy – like pizza! HIGHLIGHTS FROM THIS WEEK’S SHOW: Get rid of margarine, go for ghee!Breakfast options: Oatmeal: Swap the raisins for fresh fruit, and sugar for a sugar substitute or cinnamonWaffles & pancakes go with a protein mix like Kodiak Choose omelette over pancakes or french toastMix eggs and egg whites to save calories – and add veggiesNo fat options are usually lower calorie (swap with Light and Fit)Snack options: Are you a chip monster? Choose Quest Chips or baked chips.Choose fruit like an orange over chips Fresh fruit vs. a juice Lunch/dinner options:Extreme! Wellness tortillas over bread (Think tortilla pizza!)No enriched bread – we like Dave’s Killer BreadSkip the sweet deli meat and go for oven-roastedSkip the bun to save you some calories.Fajitas are better than Nachos (And get the dressing, butter, and sugar stuff on the side)Choose the leanest meat to cut down on fat and calories.Quest pizza, Amy’s pizza, or Lean Cuisine if your family is having pizzaCondiment options: Avocado or hummus vs. mayoCauliflower tots over friesPasta: Zoodles or spaghetti squash vs. noodlesCauliflower rice (but be mentally prepared guys!)Dessert options:Doughbar Donuts are soooo good!Buy individual candy vs. a bag Fruit popsicle or halo top instead of ice creamLiquor options:Red Sauce vs. White SauceStraight liquor vs. wine or flavored liquorRed wine over sweet white wines or dessert wines RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure." Grab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/healthier-swaps/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Joel Freeman is one of our favorite trainers and is the mastermind behind Core De Force, LIIFT4, and 10 Rounds! He shares how to get the max out of your at-home workouts while still enjoying your favorite foods! HIGHLIGHTS FROM THIS WEEK'S SHOW: RESOURCES: https://www.facebook.com/groups/joelfreemanfitnesshttps://soreyfitness.com/beachbody-2/10-rounds-workout/https://soreyfitness.com/fitness/liift-4-review/ https://soreyfitness.com/fitness/core-de-force/https://kimandkalee.com/podcast/breanne-freeman/ Get the Show Notes at: https://kimandkalee.com/podcast/joel-freeman/ Tune in for fun and fitness this week, and share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/887430534685771/ We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

If you’re wondering how we’re able to eat some bundt cake and still manage to stay fit, then you’ve got to listen to this episode! By planning out your cutting phase and your maintenance phase ahead of time, you’re going to have more freedom to enjoy the food you love and still have the confidence and the power to stay motivated. HIGHLIGHTS FROM THIS WEEK’S SHOW: Spend your calories on something you enjoy. Have a list of maybe 10 things that you really love. Don't just pick up just the random candy bar with 250 calories and it's gone and you don't remember it. Plan out a week ahead of time. Otherwise, either you've not eaten enough so you end up being hungry the next day, or you’ve overeaten.Schedule the periods that you're going to be strict with food. For instance, get strict for 8 to 12 weeks. Of course, it all depends on your personality. Also, choose a time when there’s not much going on.Figure out your maintenance mode. This is when you probably shouldn't diet. Look at your calendar ahead of time so you can make allowances for when you're fine mentally and emotionally and you don't have to diet.Plan ahead if you have an event coming. Account for when you need to maintain and when to diet. Decide on whether you're going to be strict through the holidays. Or make it your maintenance mode and make allowances through that.What causes fluctuations is when you're staying on a diet forever. Be sure to look through vacations and holidays to have that freedom. If you allow yourself to have that stuff during your maintenance phase, it’s going to make a huge difference – less guilt, less cravings! RESOURCES: "As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure." Free Apple TV streaming 7 day trial Grab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/not-diet/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

In today’s show, we’re going to give you a look into what we eat and share some examples of our favorite meals for breakfast, lunch, and dinner! HIGHLIGHTS FROM THIS WEEK’S SHOW: Our usual breakfast recipes include rice cake, American Dream nut butter, Kodiak protein pancakes, or Dave’s Killer Bread.We also like to cook chaffle in batches and put them in a fridge. It’s a good way to prep your meal, so if you feel too lazy to cook in the morning, simply toss one into the toaster.Oatmeal prep option #1: Mix with stevia, flaxseed, germ coconut and top them with pineapple and coconut flakes, or cinnamon and sugar.Oatmeal prep option #2: Mix it with a scoop of chocolate protein powder and 1-2 tablespoons of American Dream nut butter. That way, you're getting your carbs, your protein, and some fat. The Dough Bar protein donuts are perfect for breakfast too!Lunch options: Grilled cheese sandwich, Quest spicy chili chips, and Ole Xtreme Wellness High Fiber tortillas with G Hughes Sugar-Free BBQ Sauce, with shredded chicken and top it with some jalapenosMaking a pita pizza: Top it with marinara sauce, fresh tomatoes, mushrooms, onions, any of your normal pizza toppings.We make our own version of the Taco Bell nacho supreme as well as baked enchiladas made with Hormel beans and cheeseAlso, check out our own recipe called Nashville Hot chicken chili on www.soreyfitness.com RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure." Interview with Breanne FreemanGrab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/eat-in-a-day/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

This week, we talk about fats and why you need them! Fat has really taken a beating since the 90's with all the fat-free food products out there. But “fat-free” doesn't necessarily mean you're going to lose weight or that it's good for you. And if you eat fat, it doesn't necessarily make you fat. HIGHLIGHTS FROM THIS WEEK’S SHOW: Fat gives your body energy. It's also linked to brain health, healthy hair, skin, and nails, and heart health. Your body needs all three macronutrients (fats, proteins, and carbs) and out of those three, fat punches the most calories at 9 calories per gram. But that doesn't mean you should put it off from eating it, because you need fat. Have more flexibility in your diet. You can have everything as long as you're smart about it and you track it. The goal is to eat a well-balanced diet. If you’re counting macros, break down your macros into 40% carbs, 40% protein and 20% fat. Or since your proteins and calories are king, then just let your carbs and fats fall where they may – some days more carb-heavy, some days more fat-heavy. Some healthy fat sources: avocado, nuts, butter (choose butter over margarine), whole eggs (the yolk is where the fat is!), ground flax, and chia seedsEducate yourself and do your research. Don't just take what you see on a bottle and what you're being told.Avoid processed food. Big companies are producing them in mass quantities so they need their products to stay on the shelf until they get bought. RESOURCES: "As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure." Interview with Breanne FreemanGrab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/fats/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

We live just outside of Nashville, Tennessee, and so, today, we're putting our city in the spotlight. Get a taste of Nashville as we walk you through the city like locals do. We’re going to share with you a few things about Nashville that a lot of people probably don’t know about. So if you’re thinking of visiting or moving to Nashville anytime soon, then at least you could come prepared! HIGHLIGHTS FROM THIS WEEK’S SHOW: We know you're not a local if you mispronounce places inTennessee like Nashville, Demonbreun, Mount Juliet, Lebanon, and Lafayette.We don’t wear cowboy boots and hats because it’s freakin’ hot and it’s super humid! Traffic is really bad – it’s something to consider if you’re thinking of moving here.Nope, not a whole lot of Italian places here. But we've got great barbecues and hot chicken.People used to come here for bachelorette parties and they wear the little tiaras and the white dresses and stuff, but there's NO free drinks in Nashville anymore.Why you should avoid using a parking garageSome great places we recommend and some places you want to probably avoid RESOURCES: "As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure." Grab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/nashville-secrets/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Diet phasing – there's a whole lot of other jargon around it like when somebody says they're going to cut or they're in a bulk phase, or they’re at maintenance level or build level. Each phase has its purpose, and it has its perks too! It all comes down to how many calories (typically carbs and fats) you're eating. In any of these phases, your protein is going to stay around the same amount. HIGHLIGHTS FROM THIS WEEK’S SHOW: Cutting means you're not getting as many calories as you're used to eating because you want to lose body fat or weight. Bulk stage is when you're eating more calories than you would have to do to just live. You’re adding in calories to build muscle.Maintenance level is when you’re neither trying to add weight nor lose weight.Diet phasing is different from a Yo-Yo diet where you're going from eating everything you want to nothing. Diet phasing depends on your goals and your current lifestyle.It's not realistic to be in the cut phase around the holidays. It’s still important to track regardless of what phase you're in, otherwise your 150 calories of sweets per day could just add up.For instance, you can go from a 6 to a 12-week bulk phase and follow it up with a cut so you're able pull off all that extra fat you gained, and you'll see the new muscle you built. The cut is the strictest but you’re going to see those results pop out. Plus, you’ve built the extra muscle you didn’t have the last time.You can do each phase with any type of workout. Try to mix up your training so you don’t plateau. You need strength training to get the tone you want without bulking up. RESOURCES: "As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure." FitTrack ScaleBreanne Freeman’s Episode on Macros & MusclesAshley Bowman’s Episode on Fitness & FoodGrab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/diet-phasing/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

We shoot for around 115 grams of protein a day. And sometimes, that can be hard. You can only eat so many egg whites and stuff. So how else can we get protein from? And how much protein do we really need each day? Today, we talk all about protein - why you need it, sources of protein, and some myths around a protein that we need to dispel. HIGHLIGHTS FROM THIS WEEK’S SHOW: The term “macros” is short for macronutrients, and three different types of them: protein, carbs, and fat. Protein has 4 calories per gram. Protein is designed to repair and rebuild your tissues. It also helps with your hormone systems and immune system. Protein is necessary to burn fat versus muscle loss.Without enough protein and you're losing weight, you're probably losing muscle mass. And you don't want to lose muscle mass because muscles help you burn fat.If you're not eating enough protein and eating low calorie, you can lose the bone mass. Make healthy habits now so you don't lose as much muscle mass as you age.The first step is to track your calories. The next step is to track your protein consumption. Your daily protein requirement is 0.8 to 1 gram per pound.Protein satisfies your hunger and you’re not craving so much. Why you're craving something is because your body's missing it.You don't have to be a bodybuilder – you still need to maintain your muscle through resistance training at whatever age.We’re dispelling some myths around protein such as protein hurting your kidneys and protein shakes bulking you up.We’re dishing out some ideas for great protein sources! RESOURCES: "As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure." Beachbody Performance Supplement Line ReviewGrab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/protein/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

As part of our At Home this Fall series, we had the chance to interview Beachbody Super Trainer, Megan Davies!! Megan is known for her amazing program that Beachbody released summer 2020 #MBF Muscle Burns Fat and #MBFA Muscle Burns Fat Advanced. HIGHLIGHTS FROM THIS WEEK'S SHOW: Megan shares how she went from gymnast to fitness competitor & whyWe were tickled to learn that her thoughts on food & fitness are super similar to oursMegan gives tips on how to start working out She shares how her family wasn't really into fitness. She started all on her own and then they joined her.They now help her with her own GymMegan shares how important it is to have a support system. Even if it's not your closest circle to begin with. Them seeing your consistency will encourage them to join you. Megan shares how doing YOUR best will get results. You don't have to kill yourself doing the advanced moves if you're not ready. One client lost over 80 pounds doing #MBF and only following the modifier!She shares that there are no hard fast rules. If you miss a workout from a workout calendar, that's ok. You're still going to see results with consistency If you like Megan's Interview, you may also like to listen to Joel's, Elise's, Breanne's, and Suze's!! RESOURCES: You can reach Megan best on Instagram. SHE answers every single message! @MeganDaviesFitness: https://www.instagram.com/megandaviesfitness/Megan's Facebook: Megan Davies Fitness: https://www.facebook.com/coachmegatron#MBF Muscle Burn's Fat Review: https://soreyfitness.com/beachbody-2/mbf-muscle-burns-fat-review/#MBF Before & After pics: https://soreyfitness.com/beachbody-2/mbf-results/Try #MBF for free for 14 Days. (Just click the link & then do the dropdown box to be 3-months.) https://www.teambeachbody.com/shop/us/d/BODStandalone?referringRepId=1001548Beachbody on Demand where you can stream not only Megan's #MBF, but 100's of workouts!: https://soreyfitness.com/beachbody-on-demand-review/SoreyFitness.com for more great fitness & nutrition information!https://soreyfitness.com/ Get the Full Show Notes at: https://kimandkalee.com/podcast/megan/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/887430534685771/ We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

In this episode, we dish out some ways you can travel and still stay on track with your fitness and nutrition. Better to just plan ahead and have your stuff ready. But remember, you don't have to be constantly trying to be the leanest that you possibly can be. You also need to enjoy life and be happy! HIGHLIGHTS FROM THIS WEEK’S SHOW: If you want to stick to your diet and your workouts, pick a condo or a hotel that has amenities like a mini-fridge, a microwave oven, and a coffee pot. Check if there’s a Walgreens nearby so you could stock up on your healthy stuff. Or you can have stuff from Instacart or Amazon Prime delivered to the hotel.Energize and hydrate. Pack some energy bars and hydrates in your bag. You lose so much moisture being on a plane, especially if you go somewhere with dry heat. So make sure to hydrate and always have water handy.There are different workouts you can do with no equipment in your hotel room. You don't have to touch the gym if you don't want to. Every airport has different healthy options. Some airports have fresh fruit cups with yogurt that you can buy. They even have fresh veggies. Food is a major part of culture. While it's great to eat healthy for most part of the day, feel free to try out different places as well. Wherever you go, just enjoy it. Don't schedule a photo shoot around your trip either.Be accepting of what you decide. If you decide to live in the moment with the banana bread, there's going to be some banana bread on your hips. RESOURCES: "As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure." Beachbody Performance Energize Beachbody Performance Supplements including Hydrate BeachbarsBeachbody on Demand ReviewGrab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/traveling-diet/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Struggling with losing weight? You've probably done everything you could to shed those pounds off in the healthiest way possible, but why aren't you still losing weight? In today’s episode, we discuss what worked for us, the value of tracking and mindset change, as well as 3 reasons why you’re probably not seeing the results you want. HIGHLIGHTS FROM THIS WEEK’S SHOW: Sticking to your plan can be difficult. You just need to cut back a little. Know your portions and figure out something that you can stick to the whole week.The first step is to start tracking your calories. But just as important is the mental aspect. You have to make an attitude change. Mindset is key!The 3 reasons you're not seeing a weight loss: not tracking EVERYTHING, not tracking ACCURATELY, and spending too much time on a diet.Using a food scale allows you to track your calories accurately. (Licks count and it all adds up – so be mindful!)Make this a lifestyle goal. Slow progress is good progress. And as you make that, your mind will catch up. RESOURCES: "As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure." How to Track with My Fitness Pal Nurish ReviewGrab our special discounts on ourPromo CodespageKim & Kalee'sBFF Sisterhoodgroup Get the Full Show Notes at: https://kimandkalee.com/podcast/tracking/ Share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/BFFSisterhood We also want your questions for next week's episode! Send them now - email team@kimandkalee.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com