The Kim and Kalee Show

OUR MISSION: HELP OTHERS LIVE A HEALTHY, HAPPY LIFE. We started our first online business in the fitness world. We love working out at home, and I don’t know a time we didn’t focus on healthy eating. With that said – just being a fitness blog didn’t feel like us. While we love getting into our skinny jeans, we also enjoy trying new restaurants, traveling, and going to wine festivals. We also fell in love with helping others grow an online business after ours changed our lives in 2011. So we wanted to include what we had learned as business owners with others!

128: Kim & Kalee on YouTube 04/04/2022

127: LIIFT4 vs Body Beast 03/21/2022

127: LIIFT4 vs Body Beast 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 " program coming out in July!! Take a screenshot of our podcast, tag us , and share on Instagram (for a possible goodie). Don't miss our Foodie Friday videos!! Grab our special discounts on our page Kim & Kalee's group Get the Full Show Notes at: Share your takeaways in our private Facebook Group, the BFF Sisterhood! We also want your questions for next week's episode! Send them now - email *** 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 Let them know I sent you. /episode/index/show/thekimandkaleeshow/id/22460156

126: 5 Exercise Hacks for When You're Short on Time 03/07/2022

126: 5 Exercise Hacks for When You're Short on Time 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 " Our Listener Special: Grab our special discounts on our page Kim & Kalee's group Get the Full Show Notes at: Share your takeaways in our private Facebook Group, the BFF Sisterhood! We also want your questions for next week's episode! Send them now - email *** 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 Let them know I sent you. /episode/index/show/thekimandkaleeshow/id/22347281

125: The NEAT Thing to Boost Weight Loss 02/21/2022

124: Dieting Distractions: 3 Tips For A Move or Holiday 02/07/2022

124: Dieting Distractions: 3 Tips For A Move or Holiday 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 " Our Listener Special: Grab our special discounts on our page Kim & Kalee's group Get the Full Show Notes at: Share your takeaways in our private Facebook Group, the BFF Sisterhood! We also want your questions for next week's episode! Send them now - email *** 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 /episode/index/show/thekimandkaleeshow/id/22033247

123: Setting Intentions 01/24/2022

122: When It's Not Been Your Day, Week, Month, or Even Your Year 01/10/2022

121: Wanna Go To The Movies? 09/27/2021

120: Some Of Our Favorite Things 09/20/2021

119: Healthier Swaps You'll Love 09/13/2021

118: REPLAY Joel Freeman talks 10 Rounds, LIIFT 4, and Nutrition 09/06/2021

117: When Not To Diet 08/30/2021

116: What We Eat In A Day 08/23/2021

116: What We Eat In A Day 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 jalapenos Making 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 cheese Also, 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 " Grab our special discounts on our page Kim & Kalee's group Get the Full Show Notes at: Share your takeaways in our private Facebook Group, the BFF Sisterhood! We also want your questions for next week's episode! Send them now - email *** 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 /episode/index/show/thekimandkaleeshow/id/20182556