128: Kim & Kalee on YouTube
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 YouTube What you can expect moving forward Subscribe to our YouTube page now - Feel free to go back and listen to our previous episodes. RESOURCES: "As an Amazon Associate, I earn from qualifying purchases. Click to " Watch us or Just Listen to us over on our Screenshot where you subscribe to our YouTube...
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127: LIIFT4 vs Body Beast
The Kim and Kalee Show
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...
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126: 5 Exercise Hacks for When You're Short on Time
The Kim and Kalee Show
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...
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125: The NEAT Thing to Boost Weight Loss
The Kim and Kalee Show
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,...
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124: Dieting Distractions: 3 Tips For A Move or Holiday
The Kim and Kalee Show
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...
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123: Setting Intentions
The Kim and Kalee Show
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.
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122: When It's Not Been Your Day, Week, Month, or Even Your Year
The Kim and Kalee Show
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.
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121: Wanna Go To The Movies?
The Kim and Kalee Show
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?
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120: Some Of Our Favorite Things
The Kim and Kalee Show
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!
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119: Healthier Swaps You'll Love
The Kim and Kalee Show
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!
info_outlineToday, 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:
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- Oatmeal: Swap the raisins for fresh fruit, and sugar for a sugar substitute or cinnamon
- Waffles & pancakes go with a protein mix like Kodiak
- Choose omelette over pancakes or french toast
- Mix eggs and egg whites to save calories – and add veggies
- No fat options are usually lower calorie (swap with Light and Fit)
- Snack options:
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- 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:
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- Extreme! Wellness tortillas over bread (Think tortilla pizza!)
- No enriched bread – we like Dave’s Killer Bread
- Skip the sweet deli meat and go for oven-roasted
- Skip 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 pizza
- Condiment options: Avocado or hummus vs. mayo
- Cauliflower tots over fries
- Pasta: Zoodles or spaghetti squash vs. noodles
- Cauliflower rice (but be mentally prepared guys!)
- Dessert options:
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- Doughbar Donuts are soooo good!
- Buy individual candy vs. a bag
- Fruit popsicle or halo top instead of ice cream
- Liquor options:
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- Red Sauce vs. White Sauce
- Straight liquor vs. wine or flavored liquor
- Red 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 our Promo Codes page
- Kim & Kalee's BFF Sisterhood group
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 [email protected]
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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