The Kim and Kalee Show

131: GLPs, Microdosing, and What Nobody Tells You with Tina Haupert

Kim and Kalee — Tue, 23 Jun 2026 09:00:00 GMT

In this episode, we sit down with Tina Haupert to talk through everything you've been wondering about GLP-1 and GIP medications. We're covering what these medications actually are and how they work, the rise of microdosing and why so many women are exploring that route, and how nutrition fits into the picture so you're not just relying on the medication alone.

We also get into the questions and concerns we hear most often, share some real life experiences (the good and the not-so-glamorous), and talk about what long term use can look like. Plus, how to find a legit source so you're not gambling on quality, safety, or results.

Whether you're just curious, already on a protocol, or trying to decide if this is right for you, this conversation is full of practical, no-judgment info.

Resources mentioned:

Curious about GLP/GIP + Glycine for weight loss? See pricing, talk to a doctor, and get started here

Want to start with a microdose of GLP/GIP + Glycine? Check out the pricing on EllieMD here

Our Guest: Tina Haupert

You can find Tina on Instagram @CarrotsNCake or on her website.

If you loved this episode, you'll also love her podcast, Fit + Fueled.

Takeaways:

GLPs are widely used and can be beneficial for women in perimenopause and menopause
Microdosing GLPs can have various health benefits, including reduced cravings and improved sleep
Lifestyle changes, including nutrition, strength training, and stress management, are essential for maximizing the benefits of GLPs
GLP has a positive impact on metabolism and blood sugar regulation
Patience and gradual progress are essential for successful peptide therapy

Chapters:
00:00 Introduction and Telehealth Recommendation
05:16 Effects of GLP-1 plus GIP
11:43 Microdosing and Benefits
17:13 Muscle Protection and Lifestyle Changes
24:36 Receptors and Sensitivity
32:00 Telehealth and Provider Support

130: Losing Weight in Perimenopause and Menopause with Tina Haupert of Carrots N Cake

Kim and Kalee — Tue, 16 Jun 2026 09:00:00 GMT

The conversation with Tina Haupert covers the impact of perimenopause and menopause on the body, the role of exercise and workouts, the significance of blood sugar and insulin sensitivity, and the importance of sleep and a bedtime routine.

Takeaways

Perimenopause and menopause bring about significant changes in the body's resilience to stress and sensitivity to insulin.
Quality over quantity is essential in workouts, with an emphasis on strength training and short HIIT sessions.
Sleep plays a crucial role in weight loss and overall health, and a bedtime routine can help in winding down for better sleep.
Balanced meals - Protein, Fiber, and Flavor

Grab $10 off $50 at Hugh and Grace with code HELLO10

Grab the Sleep Supplement
Grab Hydrate + Detox (Strawberry Lemonade is our Favorite!)

You can find Tina on Instagram @CarrotsNCake or on her website.

If you loved this episode, you'll also love her podcast, Fit + Fueled.

Chapters

00:00 Introduction and Background
09:04 Exercise and Workouts in Perimenopause
15:05 Blood Sugar and Insulin Sensitivity
22:45 Bedtime Routine for Better Sleep
28:08 Balanced Meals and Nutrition

The Kim and Kalee Show 2.0 is HERE & Better Than Ever!

Kim and Kalee — Tue, 09 Jun 2026 09:00:00 GMT

We're back! It's been 4 years since we hit record, and we've missed this and YOU!

We're kicking off the return of The Kim and Kalee Show with two episodes based on what we've seen in our wellness community, and we brought in someone who's been in the wellness world since 2008 to help us get answers to some your most frustrating weight loss and hormone health questions.

Tina Haupert — Functional Diagnostic Nutrition practitioner, founder of Carrots N Cake and Fit and Fueled, is breaking down two topics that are in every woman's group chat right now.

Episode 1: Perimenopause & Menopause You're doing everything right. Eating well, working out, sleeping (kind of). And the weight still isn't moving. Sound familiar? We're talking hormones, blood sugar, sleep, food, and what exercise is actually helping vs. quietly working against you. Real answers for a frustrating season of life.

Episode 2: GLPs Everyone around you seems to be on one. Maybe you are too. We get into what's actually in them, why some include B12 or L-carnitine, what microdosing really means, and how to make sure you're sourcing something safe. The stuff your doctor doesn't have time to explain, but you have questions on.

We are so glad to be back in your ears!

👇 Before you go:
🎧 Subscribe so you don't miss these episodes the second they drop
💌 Share this with the friend who needs to join us
⭐ Leave a 5-star review — it takes less than 30 seconds and it's how other women just like you find us

#TheKimAndKaleeShow #WomensWellness #Perimenopause #GLPs #PodcastIsBack #WellnessPodcast #MomWellness #HormoneHealth

096: Best Friend Breakup Stories

Kim and Kalee — Mon, 05 Apr 2021 08:00:00 GMT

We recently did a show about best friends (#92) and shared not only our story but also some of our listeners'. This week, we share the flip-side - The Best Friend Breakup. Most of us have a story or two to share of a best friend breakup. We share our own as well as some of our listeners' in their own words.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Alina shares her own bizarre best friend breakup after introducing her BFF to her fiancé.
Avery feels (like we do) that best friend breakups are just as hard on us as a romantic breakup.
Jen had not just a best friend breakup but a whole group of best friends breakup.
Emma loses a friend at the most difficult time in her life.
Ludovic stresses the importance of making friends a priority
Jules shares how being taken advantage of can end a best friend relationship.
Kristen has a truly "what happened?!?" kind of friend breakup that she still has no answer for but has come to peace with.

RESOURCES:

"As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure."

Our April Book Club Book: The Compound Effect by Darren Hardy https://amzn.to/3eY8F42
Alina Adams, author of "The Nesting Dolls"AlinaAdams.com
Kristen Thomascom

Get the Full Show Notes at: https://kimandkalee.com/podcast/best-friend-breakups/

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

093: Kim's Birth Story

Kim and Kalee — Mon, 15 Mar 2021 08:00:00 GMT

This week we share Kim's (or is it actually Kalee's?) birth story! Every woman who has given birth has her own unique story to be shared. I share my quite dramatic one with you this week.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Kim didn't get sick during pregnancy but only got nauseous twice from her favorite food
Due to high blood pressure, Kim was induced a month early; had the highest Pitocin levels the nurses had ever seen, and still didn't give birth until a month later. Kalee showing her stubborn streak early.
Braxton Hicks can trick a girl into leaving a movie early.
Kalee came into the world upside down...once again showing her uniqueness
Getting an epidermal late into labor does matter - or at least it did in Kim's case
A gal is hungry after giving birth

RESOURCES:

Would you like to learn more about podcasting? Sign up for our Webinar with Danny Ozment (our producer) on March 23rd at 11am CST/12pm EST: https://the-girls-llc.ck.page/1f1848844f
Tell us your birth story in our group Kim & Kalee's BFF Sisterhood https://www.facebook.com/groups/BFFSisterhood or leave us a voice message on our contact page: https://kimandkalee.com/contact/

Get the Full Show Notes at: https://kimandkalee.com/podcast/birth-story/

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.

Find out more at https://emeraldcitypro.com

033: What We Learned by Starting an Online Business

Kim and Kalee — Mon, 20 Jan 2020 09:00:00 GMT

If you're looking to start (or grow) your own business, we're giving you all the best tips and lessons we've learned along the way when we started an online business. We share our thoughts on how to get started, ideas for business structure and prep, and we tell you what brands really want from influencers.

This episode dishes on useful hacks to start a successful online business, even when working with the smallest of budgets. We share what we do in our online business, how we are able to do it plus some valuable lessons we have learned.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Why you shouldn't quit your day job before making enough money in your side hustle to survive.
Our thoughts on why you should only use a CPA for tax advice.
Brands want to work with REAL people. Follow our tips for how you can land sponsors and affiliates.
Once you find what's working, do more of this.
An important reminder: success does not occur overnight.

OUR FAVORITE RESOURCES:

Kati at Houseful of Handmade

Danny Ozment Emerald City Productions

Affiliate Link - Matt Molen Email on AutoPilot

Amy Porterfield

Chalene Johnson

Jeff Walker

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

062: Special Guest Interview: Lessons Learned with Jake Dillard

Kim and Kalee — Mon, 10 Aug 2020 08:00:00 GMT

HERE ARE A FEW HIGHLIGHTS FROM OUR EPISODE:

Jake & Kalee share a couple of things that they've learned from the other one since being married.
Jake had traveled to almost all 50 states without really SEEING them. Kalee has taught him how.
Jake has a knack for knowing the names of movies and songs given just one line.
Kalee has learned more about Alabama football than most men! #rolltide
Kalee has learned to accept her "weird".
Kim learns in this episode that Spider-man doesn't actually create his own webs!

Get the Show Notes at: https://kimandkalee.com/podcast/jake/

We'd love to know your priorities and feedback on our Facebook group - BFF Sisterhood too! https://www.facebook.com/groups/887430534685771/

RESOURCES

KimandKalee.com https://kimandkalee.com
Kim and Kalee on YouTube https://www.youtube.com/c/KimandKalee/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

040: Unmotivated - 3 Tips to Get Inspired (Even When Things Aren't Great)

Kim and Kalee — Mon, 09 Mar 2020 08:00:00 GMT

Today we are talking about three ways to help get through tough times and back on track to happier days. The key ingredients are Friends, Fun, and Faith. Let's face it, everyone has down days. Everyone goes through rough patches. Many times it's out of your control but other times you can work yourself into a funk by ignoring your other needs and not making time for yourself. Join us as we discuss three ways to get inspired (even when things aren't great.)

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Have a group of good friends who listen and empathize with you without judging.
Rely on a good friend, or two, to know when it's time to use some tough love to move you out of your funk.
Make time for something you enjoy doing and turn your attention away from your problems.
Have Faith. Talk to God and know He's there to help you.

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

058: Why Wholehearted Living is the Point

Kim and Kalee — Mon, 13 Jul 2020 08:00:00 GMT

As we continue our Reset & Simplify Your Series, we're digging into one of the major points in life -- wholehearted living. We share our take on Brene Brown's coined phrase as we walk through her 10 guideposts to cultivating a life you love.

Grab the show notes and worksheets on Kim and Kalee: https://kimandkalee.com/podcast/whole-hearted-living/

We'd love your feedback. You can leave a comment and let us know your thoughts!!

You can also share in our Facebook group - BFF Sisterhood! https://www.facebook.com/groups/887430534685771/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

054: How to Start & Run a Successful Business with Madison Dennis

Kim and Kalee — Mon, 15 Jun 2020 08:00:00 GMT

Madison has built a 6-figure business in the beauty industry as a full time makeup artist and event hair stylist. But, her path wasn't very straightforward - Madison moved to Nashville in 2007 and attended Belmont University, where she graduated from in 2011. With her sights set on a career in the music industry, she abruptly pivoted in 2015 and started her own beauty company.

She now has 4 businesses, and will be sharing some insight with us today on how she got here and her tips for success.

Get the full Show Notes at: https://kimandkalee.com/podcast/madison-h-dennis/

We'd love to know your priorities and feedback on our Facebook group - BFF Sisterhood too! https://www.facebook.com/groups/887430534685771/

RESOURCES:
Websites: www.mhdbeauty.com | www.mhdcosmetics.com | www.nashvilleweddingstylist.com | www.tateandzoey.com/madisonhdennis/

Instagram: @madisonhdennis | @mhdcosmetics | @nashvilleweddingstylist

Facebook: www.facebook.com/mhdbeauty | www.facebook.com/mhdcosmetics | www.facebook.com/nashvilleweddingstylist

Contact: madison@mhdbeauty.com

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

072: Getting Comfy at Home

Kim and Kalee — Mon, 19 Oct 2020 08:00:00 GMT

We're so excited to do an At Home Series this Fall! We're kicking it off with how to make your home comfy by engaging all 5 of your senses!

With more of us at home than ever -- it's important that we learn to transition between work and rest, and one way to do that is being mindful of how our homes look, feel, and smell when we are ready to unwind!

It's also a lot easier to create a comfy home than you'd think, too!

Get the Full Show Notes at: https://kimandkalee.com/podcast/comfy-at-home/

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.

Find out more at https://emeraldcitypro.com

046: Priorities List & The Wheel of Life

Kim and Kalee — Mon, 20 Apr 2020 08:00:00 GMT

In this episode, we're kicking off a new series, Reset & Simplify Your Life! Today we'll lay the foundation for success by identifying what is most important in your life. Your priorities are not merely urgent tasks that need to get done; they should be the driving focus of what you want to accomplish.

We also ask you a series of questions that will help you identify stressors you may be feeling and move you to focus on your true priorities. Finally, we walk you through the Wheel of Life strategy. This episode is information-packed. We hope you enjoy it! Stick around for future episodes too. We will be building on today's foundation in the coming weeks.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Priorities are essential to help you focus and be more in control.
Choose your priorities based on what is important to you and not on an urgent need.
Use the Wheel of Life to gain a balance in your life.
Individual goals should align with your priorities, not interfere with them.

QUESTIONS TO ASK YOURSELF:

What's something you've done in the past day, week, or month that has left you feeling unhappy, frustrated, or annoyed?
Have you felt guilty about something in the past day, week, or month?
When have you felt shame about something that you've done or said?
Are you wasting too much time in a specific area?
Are you putting a large amount of emphasis on appearances or feel pressure to keep up?

OUR FAVORITE RESOURCES:

KimandKalee.com

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

057: How to Delegate Tasks Effectively

Kim and Kalee — Mon, 06 Jul 2020 08:00:00 GMT

Last week in our Reset & Simplify Your Life Series, we talked about how to avoid burnout by focusing on 1 goal, taking care of yourself, and creating a RELAX plan. Now, we're digging into how to delegate tasks effectively so you have time to do those 3 things!

Get the show notes at https://kimandkalee.com/podcast/delegate-effectively/ and share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/887430534685771/

RESOURCES:

Our Review of Darren Hardy's Insane Productivity: https://kimandkalee.com/business/darren-hardy-insane-productivity-review/

Just for fun the Geico pothole commercial we referred to: https://youtu.be/NjMUfIKktWU

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

079: Ask Us Anything!

Kim and Kalee — Mon, 07 Dec 2020 09:00:00 GMT

This week we took questions from our private online community, email subscribers, and family and friends to create a fun "Ask Us Anything" episode! We talked a lot about ways to stay positive and motivated -- even when you're not feeling full of willpower.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

This week was all about answering questions listeners sent in! You can also always send us a question for an upcoming episode at team@kimandkalee.com

Here were the "Ask Us Anything" questions we received:

What is it you think of when you have nothing left from the day, to get motivated and to push yourself when you have little left to get your workout done? - Wes
What helps your willpower?! - Jamie
Are there any foods that act as a trigger for you? You eat them and the whole day goes down from there? - Claudia
You two always look so happy, do you ever get stressed or moody? 😀 - Claudia
What helps you stay so positive?? - Shauna
What books are you reading right now? Katie
Favorite thing in Nashville? Or about the Nashville community? - LoveNashvilleShop on Instagram

If you missed part 1 of our At Home Series, listen to our Comfy at Home episode!

RESOURCES:

Beachbody on Demand https://soreyfitness.com/beachbody-on-demand-review/

Get the Full Show Notes at: https://kimandkalee.com/podcast/ask-us-anything/

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.

Find out more at https://emeraldcitypro.com

082: So long 2020

Kim and Kalee — Mon, 28 Dec 2020 09:00:00 GMT

So LONG 2020!!!! In this week's show, we reminisce over the crazy year and realize while it had its trying times, there were moments of fun to be had and lessons to be learned.

We share those moments with you along with how we plan to go into the New Year of 2021!!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

We share how Kim liked to keep everything as "normal" as possible while dealing with 2020 while Kalee took on some new hobbies
To keep positive, turn off the news and limit social media
We share how we tweaked some of our "normal" activities to go with the crazy 2020 year
Going into the New Year, make it a point to make plans each week for something fun even if it's a movie night at home ( https://www.movienightsathome.com/)
Introducing our The Kim & Kalee Show Monthly Book Club idea!!! We are starting off with Gretchen Rubin's The Happiness Project

RESOURCES:

https://www.movienightsathome.com/
Get the Full Show Notes at: https://kimandkalee.com/podcast/2020/

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.

Find out more at https://emeraldcitypro.com

050: How Charlene Bazarian Lost 100lbs by Goal Setting

Kim and Kalee — Mon, 18 May 2020 08:00:00 GMT

As part of our Reset & Simplify Your Life series, we thought it would be nice to share an interview with our friend Charlene Bazarian who has put these practices into place, and how setting goals and consistently doing those small things day after day have helped her lose 100 pounds as well as keep them off!! Charlene successfully lost 100 lbs and has maintained her healthy weight for years. Since her weight loss, she's started FBJFIT and has been featured in Good Housekeeping and several other well-known publications! Now, she's sharing her fun, but firm fitness and diet tips with us, as well as, her thousands of followers! Get the full show notes at: https://kimandkalee.com/podcast/charlene-lost-100-lbs/ RESOURCES You can reach Charlene at: Website: https://fbjfit.com/ Insta: https://www.instagram.com/fbjfit/ FB: https://www.facebook.com/FBJ-Fit-111399848940511/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

084: "When are you having kids?"

Kim and Kalee — Mon, 11 Jan 2021 09:00:00 GMT

When did it become appropriate to ask, "when are you having kids?" We talk about the shaming that happens when you don't have children -- whether due to infertility or choosing to be childless like Jake and Kalee have chosen.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Family, friends, and strangers feel it appropriate to ask this highly personal question.
Dr. Amy Blackstone was on the The Today show about her research on choosing to be childless, and the anchors kept on with the society norm of "oh you'll change your mind."
In 2015, Pope Francis said, "The choice to not have children is selfish." https://www.theguardian.com/world/2015/feb/11/pope-francis-the-choice-to-not-have-children-is-selfish
Based on Dr. Blackstone's findings, the reality is many child-free people like kids, don't regret not having them, and don't want to rely on a kid to take care of them when they're elderly.

RESOURCES:

8 Reasons Why Millennials Aren't Having Kids https://www.today.com/health/why-aren-t-millennials-having-kids-8-insights-child-free-t155804

Get the Full Show Notes at: https://kimandkalee.com/podcast/having-kids/

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.

Find out more at https://emeraldcitypro.com

066: Overcoming Imposter Syndrome

Kim and Kalee — Mon, 07 Sep 2020 08:00:00 GMT

Find out where imposter syndrome comes from and what causes it, as well as, how to overcome it!

We're sharing the symptoms and treatments with real-life examples and action steps to help you feel confident and happy!

Get the Show Notes at: https://kimandkalee.com/podcast/overcoming-imposter-syndrome/

We'd love to know your priorities and feedback on our Facebook group - BFF Sisterhood too! https://www.facebook.com/groups/887430534685771/

We also want your questions for next week's episode! Send them now - email team@kimandkalee.com

RESOURCES:

Amy Porterfield's Digital Course Academy https://kimandkalee.com/business/amy-porterfields-digital-course-academy/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

031: How to Organize Your Life

Kim and Kalee — Mon, 06 Jan 2020 09:00:00 GMT

Hey everybody! We are so glad you are here! If you're new to our podcast or new to us, here's a quick recap of who we are: we're mother-daughter lifestyle influencers living in Nashville, sharing tips on mindset, entrepreneurship, healthy living, and traveling.

Today we're going to reveal 17 keys to organize your life. We'll explain how to dig into your goals, your habits, and your environment. If you're feeling like you're struggling with taking time for yourself or writing things down in a planner and honoring it, we're going to give you some guidance on how to make and keep these changes. Listen close because we will also be providing you with additional resources.

EPISODE HIGHLIGHTS:

Begin with acknowledging your mindset and know why you want to change.
One of our favorite quotes to live by is "I'll take care of me if you'll take care of you because then you can take care of each other."
Remember to just do your best. Be realistic and give yourself grace.
Never forget, "You're not going to be everybody's cup of tea." As the saying goes, "You might be somebody shot of whiskey." So, just be you and be the best you can be!

OUR FAVORITE RESOURCES:

Sorey Fitness

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

128: Kim & Kalee on YouTube

Kim and Kalee — Mon, 04 Apr 2022 08:00:00 GMT

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 - www.youtube.com/kimkalee
Feel 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 us or Just Listen to us over on our YouTube Channel - Kim & Kalee
Screenshot where you subscribe to our YouTube Channel, post on Social, tag us on IG at The Kim & Kalee Show or FB at Kim and Kalee, or email us at team@kimandkalee.com
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/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.

127: LIIFT4 vs Body Beast

Kim and Kalee — Mon, 21 Mar 2022 08:00:00 GMT

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 LIIFT4 program coming out in July!!
Body Beast Full Review
LIIFT4 Full Review
Beachbody Performance Supplements Review
Take 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 our Promo Codes page
Kim & Kalee's BFF Sisterhood group

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:

055: How to Manifest High Vibes

Kim and Kalee — Mon, 22 Jun 2020 08:00:00 GMT

We're talking about how to manifest high vibes and create an abundance mindset as part of our Reset and Simplify Your Life Series!

If you're like us, the idea of manifesting can sound a little "out-there," but it really just comes down to - what you focus on! So let's dig into why we have to stop worrying and start focusing on what opportunities are possible!

Grab this week's printable worksheet and show notes at https://kimandkalee.com/podcast/high-vibes/

We'd also love your feedback on this series in our private Facebook community, The BFF Sisterhood https://www.facebook.com/groups/887430534685771/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

061: Implementing What You've Learned

Kim and Kalee — Mon, 03 Aug 2020 08:00:00 GMT

We're sharing how to get the MOST out of ANY course, conference, or series!!

Get the Show Notes at: https://kimandkalee.com/podcast/implementation/

We'd love to know your priorities and feedback on our Facebook group - BFF Sisterhood too! https://www.facebook.com/groups/887430534685771/

We also want your questions for next week's episode! Send them now - email team@kimandkalee.com

RESOURCES:
BFF Sisterhood https://www.facebook.com/groups/887430534685771/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

039: Tips to Organize Your Home with Jenna Nelson

Kim and Kalee — Mon, 02 Mar 2020 09:00:00 GMT

Today we are talking Organization with Jenna Nelson, owner of Top Shelf Organizing. Getting organized can be a daunting task but it doesn't have to be. You can easily work your way to a decluttered life if you start small—tackling one area at a time and then moving to the next. Jenna shares her wisdom and advice on all things Organization.

One great piece of advice she points out is to look around your space to see what doesn't belong and just put it away. An area can quickly become cluttered if we allow it to but it can also stay organized if we simply take a few extra minutes to keep it this way.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Start decluttering the spaces where you spend the most time or the spaces giving you the biggest headache.
There is a cost to hiring a professional but it will be a benefit in the end because you won't waste money on the wrong items.
Organizing for professionals is a job. Don't worry about being judged. They've seen it all.
To stay decluttered you must be intentional—make a point to put things where they belong.
Memorabilia can be tricky—only you can decide what stays and what goes.

OUR FAVORITE RESOURCES:

Jenna's Website

Jenna on Instagram

Jenna on Facebook

Email: jenna[at]topshelforganizing.com

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

115: Fats - What They Are and Why You Need Them

Kim and Kalee — Mon, 16 Aug 2021 08:00:00 GMT

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 seeds
Educate 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 Freeman
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/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.

Find out more at https://emeraldcitypro.com

113: Diet Phasing: What it is & Why We Like it

Kim and Kalee — Mon, 02 Aug 2021 08:00:00 GMT

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 Scale
Breanne Freeman's Episode on Macros & Muscles
Ashley Bowman's Episode on Fitness & Food
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/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.

Find out more at https://emeraldcitypro.com

120: Some Of Our Favorite Things

Kim and Kalee — Mon, 20 Sep 2021 08:00:00 GMT

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 Meals
UV-ray protection: Pick sunscreen with zinc and titanium oxide (Coppertone Baby and EltaMD) and put on a sunshirt.
Skin products: EltaMD, MHD Cosmetics, Tarte Foundation
Mascara: Thrive, Buxom
Hairstyling: 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 our Promo Codes page
Quest Chips
Firestick
Kalee's Tarte Foundation
Kim's Tarte Foundation
MHD Cosmetics
Tyme
Drybar 3 Day Bender
Drybar Buttercup Blow Dryer
Drybar Detox Dry Shampoo
Drybar Jumpstart
Drybar Liquid Glass Shampoo & Conditioner
Drybar: Chaser & Sparkling Soda
Frizz Ease Secret Weapon Anti-Frizz Styling Cream
Not mentioned but love Drybar The Sheriff hairspray & Shower Cap
Vital Proteins Peptides & Hydration Boost
EltaMD Sunscreen one 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 Interview
Kim & Kalee's BFF Sisterhood group

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.

Find out more at https://emeraldcitypro.com

099: How Michelle Lost 41 lbs

Kim and Kalee — Mon, 26 Apr 2021 08:00:00 GMT

Michelle Rhoads joins us this week to share her weight loss journey, how she's kept it off, and tips for keeping things real for a fun & active life.

You may recognize Michelle from Nutrisystem commercials! She lost 41 pounds using Nutrisystem, and she has been on several of their commercials. Get 50% off Nutrisystem here! (No code required!) https://go.shetrack.com/aff_c?offer_id=1133&aff_id=2650

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Michelle had always struggled with her weight even as a child. The moment when everything changed for her was after the birth of her 2nd child and seeing a picture of herself with Santa when she knew the weight had to come off.
Michelle not only is a Nutrisystem ambassador, but she recently went full time as a Zyia Active Consultant.
Michelle keeps active teaching Pound classes as well as Spin classes.
She started her weight loss & fitness with Nutrisystem and taking walks/runs in the morning. She now participates in half-marathons.
Get 50% Off Nutrisystem using our special affiliate link: https://go.shetrack.com/aff_c?offer_id=1133&aff_id=2650

RESOURCES:

"As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure."

Follow Michelle for inspiration on Instagram
Shop Michelle's Zyia Active
Our Nutrisystem Review & Promo Code
May Kim & Kalee Show Book Club Pick: Audacious by Beth Moore https://amzn.to/3aqLYTk

Get the Full Show Notes at: https://kimandkalee.com/podcast/michelle/

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.

Find out more at https://emeraldcitypro.com

102: Staying Positive & Uplifting Movies

Kim and Kalee — Mon, 17 May 2021 08:00:00 GMT

Today, we're giving you some tips to staying positive with everything going on right now in our world. We want to start with these few daily ideas and tips to help you stay happy and present. These are also things we do regularly to keep us positive and in a good mindset, especially when things start to become overwhelming. Plus, we're sharing with you our list of great movies that you can add to your movie list to help uplift your spirit, find inspiration, or simply for you to just have a good laugh!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

One of our friends recommended a supplement that helps you relax, and one of the ingredients is Ashwagandha.
By practicing your faith, you're reminded that life is not all about you. It's about serving God.
Working out boosts your endorphins to help you start your day.
Stop watching the news. (It's designed to be addictive!) Get your news from other resources you trust.
Create a happy environment and find something you enjoy doing outside.
Saying positive affirmations, journaling, and meditation are things you can include in your morning routine.
Another way to uplift you is by listening to podcasts (like this one!) and great audiobooks.
Kim and Kalee dish out their top recommendations that you can add to your movie list.

RESOURCES:

"As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure."

Discounts to some of our favorite things!! http://www.kimandkalee.com/promo
Nature's Sunshine Ashwagandha https://www.naturessunshine.com/product/ashwagandha-2/
Harry Potter Movie Night Snacks https://www.movienightsathome.com/harry-potter-snacks/
May's Kim & Kalee Show Book Club Pick: Audacious by Beth Moore
Kim & Kalee's BFF Sisterhood group

Get the Full Show Notes at: https://kimandkalee.com/podcast/uplifting-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.

Find out more at https://emeraldcitypro.com

106: The Ideal Diet for You

Kim and Kalee — Mon, 14 Jun 2021 08:00:00 GMT

Today, we discuss THREE things you need to figure out before you decide what your ideal diet is. Here are three things you need to figure out before you decide what your ideal diet is. We look at the foods you like, when you like to eat them, and how to make it fit into your lifestyle, and then the results! Which diet gives you the best results if you could actually stick to it?

HIGHLIGHTS FROM THIS WEEK'S SHOW:

The Keto and Low Carb High Fat Diet – 70% of your calories are coming from fats. Intermittent fasting can be a thing on its own. But many people pair their keto diet with this because it makes it easier for them.
The Whole30 diet is like an elimination diet where you cut out the nuts, grains, dairy, and legumes for 30 days. Once you start to feel better, you can start adding back in those food groups you've eliminated. It's a good way to see what your body reacts to better.
Nutrisystem - you can have basically anything that you want. There are no foods labeled good or bad. It's just about the right portions!
The Eat Clean Diet - you're eating things that are from the earth, everything organic, no chemicals, nothing processed.
The Macro Diet - These are the proteins, carbs, and fat in your diet and you need to track your calories with it.
Finding the ideal diet all comes down to what's ideal for YOU! And the 3 factors in choosing your ideal diet are – money, time, and social aspect.
Whatever diet you choose, you need to have a plan, and you can tweak that plan based on those three factors.
There's a stigma about 1200 calories. But you've got to find your range.
The results are going to be the best from the diet you stick to.

RESOURCES:

"As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure."

Promo Codes
Kim & Kalee's BFF Sisterhood group

Get the Full Show Notes at: https://kimandkalee.com/podcast/ideal-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.

Find out more at https://emeraldcitypro.com

098: God Wink Moments

Kim and Kalee — Mon, 19 Apr 2021 08:00:00 GMT

This show is going to lift your spirits and renew your faith!! We, along with some of our listeners, share moments in our lives that can honestly be nothing less than God Wink moments!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Kim shares how 4 words gave her faith & hope that she was on the right path.
Kalee tells of how Roxy came into her life.
Then our listeners share how God intervened for them with life-saving re-routings, infertility, anxiety, keeping in touch with loved ones passed, finding new mentors, meeting long-a-go co-workers...even in a different country, a child's medical treatment, and a couple's quarrel.

RESOURCES & CONTRIBUTORS:

"As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure."

Our April Book Club Book: The Compound Effect by Darren Hardy https://amzn.to/3eY8F42
Lauren Befus - Memory Lane Jane https://memorylanejane.com/
Jason Drake, LCSW-S - Katy Teen & Family Counseling, PLLC http://www.katyteenandfamilycounseling.com/
Christina Stanton -christinaraystanton.com
Mary Potter Kenyon - Called to Be Creative author http://www.marypotterkenyon.com
Melanie Musson is a mother of five with the life insurance site QuickQuote.com https://quickquote.com/
Lindsay France - Founder of staysweetco.com http://staysweetco.com/
Paul Cram -IAmPaulCram.com
Christine O'Donnell - Beacon Gallery http://www.beacongallery.com

Get the Full Show Notes at: https://kimandkalee.com/podcast/god-wink-moments/

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.

Find out more at https://emeraldcitypro.com

094: An Interview with Andy Andrews

Kim and Kalee — Mon, 22 Mar 2021 08:00:00 GMT

Our March book club pick was one of our very favorite books, The Noticer, by one of our all-time favorite authors, New York Times bestselling author, Andy Andrews!!

We were beyond thrilled for the chance to talk to Andy, and we had a blast even with some wi-fi difficulties! (never fails, right?! Get to talk to one of your mentors, and well, God reminds you who ultimately is in control.)

Andy is the author of more than 25 books including The Noticer, The Noticer Returns, and his latest Just Jones: Sometimes a Thing is Impossible...Until it's Actually Done.

You may have seen or even heard Andy before. He's made over 200 appearances on national television. He's also done over 1,000 radio interviews, and you just may have heard portions of his speeches played on SiriusXM's comedy channels!!

Also, very cool to note, Andy has been to the White House on several occasions and has spoken at the request of 4 different presidents of the United States.

Aside from all of that, Andy is just a laid-back guy who we were so honored to meet and were even invited to join his Blue Plate Special (https://youtu.be/OceRfHzNr7U) show next time we are in Orange Beach!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

We asked & chatted with Andy about:

We actually heard your story before picking up The Traveler's Gift and then The Noticer. Can you talk a little bit about how you decided to take control of your choices when everything felt so bleak?
Jones' perspective of things is so amazing and unique. When he says something, it's like a light bulb goes off like something was obvious, but it's easy to "stop noticing" things too. How do you keep your noticing-muscle strong?
Jones has such a great sense of humor. Does it match your own?
What would his (Jones's) take be on all of the changes we've seen since the pandemic? Would he have any wisdom to share for our country right now?
You do such an amazing job weaving in Christianity through storytelling. Has your faith always been a cornerstone for you?
We know you're a big reader just from the books you mention in your books, do you have any favorites you think everyone should read?
We would be kicking ourselves if we didn't ask, what's your favorite food in the Orange Beach area?
What are you working on now?

RESOURCES:

Check out more about Andy & get his books on his site: com https://www.andyandrews.com/

Get the Full Show Notes at: https://kimandkalee.com/podcast/andy-andrews/

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.

089: 11 Tips to Lose Weight at Your Desk Job

Kim and Kalee — Mon, 15 Feb 2021 09:00:00 GMT

In Episode 89, we share 11 tips to lose weight when you're stuck working from your desk! We know how easy it is to grab the wrong foods mindlessly while you're hustling to get through a project at work, so we share some tips that we've learned through our own experience.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

You don't have to go from 0 to 100 in one day. You can make small improvements and gradually keep improving on those.
Just simple things like delivering a note versus emailing can help you get steps in.
Using your lunch time to actually eat versus work will help you enjoy your food, ease stress eating, or eating too much later because you're starved.
Taking a few minutes every hour to stretch or do some sort of cardio burst will help not only your weight loss efforts but also boost your energy during the day.
Simple things that you know already can be done...take the steps, park in the furthest parking spot, take a lap around the office or outside during your break.

RESOURCES:

11 Tricks to Lose Weight with a Desk Job https://soreyfitness.com/fitness/lose-weight-desk-job-work/
Our Nutrisystem Review & Promo Code https://soreyfitness.com/product-reviews/nutrisystem-promo-code-2019/
80/20 Diet - How We Lost the Weight & Kept it off 10+ Years https://soreyfitness.com/nutrition/80-20-diet/
Loads of Meal Plans for you on SoreyFitness.com https://soreyfitness.com/?s=meal+plans

Get the Full Show Notes at: https://kimandkalee.com/podcast/lose-weight-at-your-desk-job/

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.

Find out more at https://emeraldcitypro.com

086: Your Meditation Questions Answered with Suze Yalof Schwartz

Kim and Kalee — Mon, 25 Jan 2021 09:00:00 GMT

Suze Yalof Schwartz, the creator of the Unplug Meditation app, challenged us in show #74 to complete the 21 Day Unstress series on Beachbody on Demand.

We share our thoughts on the challenge & whether we saw any benefits from the new meditation habit. We also asked her the questions our challengers had in our #57 Doable Challenge.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

We asked Suze the questions from our challengers -

How can I find time in my busy schedule?
Is there a certain position that's better?
What should I do if I get restless during meditation?
Is it normal to fall asleep?
Am I meditating the right way?
Does meditation go against religious beliefs?
Can meditation really improve my health?

RESOURCES:

Beachbody on Demand to access Unstress Meditations (Try it free for 14 days. Select the 3 month membership for that option) https://www.teambeachbody.com/shop/d/BODStandalone?referringRepID=1001548
Download the Unplug Meditation app https://itunes.apple.com/us/app/unplug-guided-meditation/id1188080269?mt=8
Unplug Meditation website https://www.unplug.com/
Follow Unplug Meditation on Instagram @unplugmeditation https://www.instagram.com/unplugmeditation/
Unplug: A Simple Guide to Meditation For Busy Skeptics and Modern Soul Seekers by Suze Yalof Schwartz
Follow Suze on Facebook https://www.facebook.com/syalof
Follow Suze on Instagram @suzeyalofschwartz https://www.instagram.com/suzeyalofschwartz/

If you want to dig deeper, check out our full post We Tried Beachbody's Unstress- 21 Days Meditation Review. https://soreyfitness.com/beachbody-2/unstress-21-days-of-meditation/

Get the Full Show Notes at: https://kimandkalee.com/podcast/suze-schwartz/‎

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.

Find out more at https://emeraldcitypro.com

085: Remember Social Media When...

Kim and Kalee — Mon, 18 Jan 2021 09:00:00 GMT

In today's show, we talk about making a resurgence of the good ole days on our social. You know with silly memes, pics of foods, connecting with old friends, staying in touch with family and friends living across the world. You know the fun stuff. Remember Farmville?! Will you water my crops, please?!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

How seeing and reading negative social posts can affect your mood, attitude, and perception of the world.
We share how to mute, unfollow, & snooze some of those friends & family who you dearly love but have started to use social platforms more so to voice political views.
While standing up for what you believe in is important, finding the right platform is necessary vs being sucked into the different social apps to make your case.
We also give you some other ideas to get off of social media for a while and how much good it'll do a soul.

RESOURCES:

Kim & Kalee's BFF Sisterhood group on Facebook. A safe place to post <3 https://www.facebook.com/groups/BFFSisterhood
Leave any comments about today's show, our book of the month, or topics to discuss on our Podcast page. https://kimandkalee.com/category/podcast/

Get the Full Show Notes at: https://kimandkalee.com/podcast/social-media-break/ ‎

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.

Find out more at https://emeraldcitypro.com

083: Kickstart Your Mornings

Kim and Kalee — Mon, 04 Jan 2021 09:00:00 GMT

In this episode, we share our personal morning routine checklist. A morning routine really sets the tone for your whole day, and we've found when done consistently, morning after morning, success hitting goals & creating the life you want is much more achievable and less overwhelming.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Our morning routines that we do every day.
A reminder: Don't be afraid of change. You will change but maybe it's for the best.
Why we think it's important to set boundaries.
Our thoughts on why you need a gratitude journal.

RESOURCES:

Miracle Morning (A Sample Morning Routine) https://soreyfitness.com/product-reviews/miracle-morning/
Our exact Morning Routine: https://kimandkalee.com/mindset/morning-routine-ideas/
If you're struggling to get up early, you might also like our How to Wake Up Early (& Not Hate It) post! https://kimandkalee.com/health/what-time-should-i-wake-up/

Get the Full Show Notes at: https://kimandkalee.com/podcast/mornings/

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.

Find out more at https://emeraldcitypro.com

075: DIY at Home with Kati of Houseful of Handmade

Kim and Kalee — Mon, 09 Nov 2020 09:00:00 GMT

As part of our At Home this Fall series, we had the chance to interview Kati Farrer from Houseful of Handmade!!

She shares with us how she got started in her own DIY projects as well as how newbies like us can get started, too!!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Having a father who is an electrician, Kati was exposed early to doing projects at home.
She shares even though with her up-bringing, she started small with her own projects.
She suggests adding to your tool box as you complete a project.
Her best advice...just do it!! Know you'll make mistakes, but you can learn from those, too. Don't be too scared of making them so that it keeps you from trying.
Kati & her husband are remodeling their temporary home that is sitting on their dream home property.
She shares how to remodel on a budget. Since this home is a temporary home until they build their dream home in 5 years, she is remodeling, making this home beautiful while being respectful of the budget.
Aside from the big home DIY projects, Kati loves to share how to make your own presents to give at the holidays.

RESOURCES:

Check out all of Kati's projects and how-to's on her site: Houseful of Handmade!! https://housefulofhandmade.com/
Kati's Pinterest: https://www.pinterest.com/kati_farrer/_created/
Kati's Instagram: https://www.instagram.com/housefulofhandmade/
Kati's Facebook page: https://www.facebook.com/housefulofhandmade/
Kati's YouTube: https://www.youtube.com/c/HousefulofHandmade/null

Get the Full Show Notes at: https://kimandkalee.com/podcast/kati/

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.

Find out more at https://emeraldcitypro.com

074: At Home Meditation with Suze Yalof Schwartz

Kim and Kalee — Mon, 02 Nov 2020 09:00:00 GMT

As part of our At Home Series this Fall, we are excited to have had the chance to chat with Suze Yalof Schwartz about at home meditations.

Suze is the creator of the Unplug Meditation app, Unplug studio in Los Angeles, and author of Unplug: A Simple Guide to Meditation For Busy Skeptics and Modern Soul Seekers.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

If you can breathe, you can meditate.
You'll realize meditation is "working" if you stop for a period. You'll find that you crave it.
Meditation could help you with instead of being reactive, you can be thoughtful in responses.
Only 3 things happen in meditation, and believe it or not, thinking is one of things.
The 3 things that happen in meditation are: breathing, letting it go & being present, and when your mind wonders, bring it back to the breath.
Stress is a killer. Meditation is a scientifically proven to reduce stress & limit anxiety
Meditation is easy & fun.
Easy way to begin a meditation routine is start your meditation after a workout each day.
Start with short meditations and work up.

RESOURCES:

Beachbody on Demand to access Unstress Meditations (Try it free for 14 days. Select the 3 month membership for that option) https://www.teambeachbody.com/shop/d/BODStandalone?referringRepID=1001548
Learn more about the Unstress Meditations on BOD https://soreyfitness.com/beachbody-2/unstress-21-days-of-meditation/
Download the Unplug Meditation app https://itunes.apple.com/us/app/unplug-guided-meditation/id1188080269?mt=8
Unplug Meditation website https://www.unplug.com/
Follow Unplug Meditation on Instagram @unplugmeditation https://www.instagram.com/unplugmeditation/
Unplug: A Simple Guide to Meditation For Busy Skeptics and Modern Soul Seekers by Suze Yalof Schwartz https://amzn.to/34WAgvX
Follow Suze on Facebook https://www.facebook.com/syalof
Follow Suze on Instagram @suzeyalofschwartz https://www.instagram.com/suzeyalofschwartz/

Get the Full Show Notes at: https://kimandkalee.com/podcast/suze-yalof-schwartz/

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.

Find out more at https://emeraldcitypro.com

077: Working Out at Home with Megan Davies

Kim and Kalee — Mon, 23 Nov 2020 09:00:00 GMT

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 & why
We were tickled to learn that her thoughts on food & fitness are super similar to ours
Megan 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 Gym
Megan 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=1001548
Beachbody on Demand where you can stream not only Megan's #MBF, but 100's of workouts!: https://soreyfitness.com/beachbody-on-demand-review/
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.

Find out more at https://emeraldcitypro.com

069: Joel Freeman talks 10 Rounds, LIIFT 4, and Nutrition

Kim and Kalee — Mon, 28 Sep 2020 08:00:00 GMT

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:

Joel shares his realistic approach for life, eating, and nutrition
He also shares about the making of 10 Rounds and the benefits of the program as well as the learning curve involved.
Find out his & Breanne's favorite place to visit right now
He shares about the making of LIIFT4 and its benefits, too
Joel also shares about he gets out and lives his life vs being always in a routine
On a personal level, his & Breanne's plans for kids...or not

RESOURCES:

Joel Freeman Fitness Instagram: https://www.instagram.com/joelfreemanfitness/
Joel Freeman Fitness Facebook: https://www.facebook.com/groups/joelfreemanfitness
10 Rounds Review: https://soreyfitness.com/beachbody-2/10-rounds-workout/
LIIFT 4 Review: https://soreyfitness.com/fitness/liift-4-review/
Core de Force Review: https://soreyfitness.com/fitness/core-de-force/
Our Podcast interview with his wife Breanne Freeman: 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

064: How to Make Money Online

Kim and Kalee — Mon, 24 Aug 2020 08:00:00 GMT

We're revealing our top ways to start earning money online based on your strengths and income goals.

Some of these ideas will help you see an influx in income pretty quickly while others may take some time to build.

Highlights from this week's episode:

We share how simple it is to make money from things you were just going to toss or donate
If you're great at typing or a great writer, we've got an idea for you & how to use that skill
Great at social media? Learn how to help others who aren't and make a little money at the same time
We also share how you could make money teaching others how to do a favorite hobby or skill of yours - grab a free guide to creating a profitable online course at https://dg101.isrefer.com/go/2020ccsk/SoreyFitness/
We also share our favorite cashback apps with you!!

Get the Show Notes at: https://kimandkalee.com/podcast/ways-to-make-money-online/

We'd love for you to share your favorite ways to make money online, too!

Did we mention them on the show? Share in our group the BFF Sisterhood! https://www.facebook.com/groups/887430534685771/

RESOURCES:

Rakuten (formerly known as eBates) https://www.rakuten.com/r/SOREYK?eeid=28187&fbclid=IwAR0BnaVOMtz2eLKLW0CF5CDY873ZjwI4F_Sk4a49Ss4sto290DTSABIGZiY

Ibotta https://ibotta.com/register?friend=agpejbb&fbclid=IwAR3psy2xLRgJ1DWLcCiAGiFDlZF5Q8M2dSXym9WrvR5uPR3_bA_U4Ao-P_M

4 Best Money Saving Apps (the two above are mentioned + 2 more that we didn't mention on the show) https://kimandkalee.com/money/best-money-saving-apps/

Poshmark: https://poshmark.com/closet/kaleed3

Email on AutoPilot https://kimandkalee.com/reviews/matt-molen-email-on-autopilot/

Amy Porterfield's Digital Course Academy https://kimandkalee.com/business/amy-porterfields-digital-course-academy/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

056: How to Avoid Burnout (Practical Exercises to Try!)

Kim and Kalee — Mon, 29 Jun 2020 08:00:00 GMT

Today we're sharing how to avoid burnout and giving you practical exercises to apply today as part of our Reset & Simplify Your Life Series!

If you missed an episode of our Reset & Simplify Your Life Series, you can grab our show notes & your printable worksheets https://kimandkalee.com/podcast/burn-out/

We'd also love to hear your feedback in our private facebook group, the BFF Sisterhood: https://www.facebook.com/groups/887430534685771/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

052: Time Management Tools to Optimize Productivity

Kim and Kalee — Mon, 01 Jun 2020 08:00:00 GMT

Today we're sharing our favorite time management tools to optimize your productivity as part of our Reset & Simplify Your Life Series!

We'll share how distractions and multi-tasking can affect our focus, as well as, our top strategies to optimize your productivity.

If you missed an episode of our Reset & Simplify Your Life Series, you can grab our show notes & your printable worksheets at: https://kimandkalee.com/podcast/time-management-tools

We'd love to know your priorities and feedback on our Facebook group - BFF Sisterhood too! https://www.facebook.com/groups/887430534685771/

RESOURCES
Darren Hardy's Insane Productivity: http://impact.darrenhardy.com/IPL4KIKA
Our Printable Tracker: https://kimandkalee.com/mindset/habit-tracker-bullet-journal/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

049: How to Set Personal Goals (with Examples!)

Kim and Kalee — Mon, 11 May 2020 08:00:00 GMT

In this week's episode, we start part 4 of our Reset & Simplify Your Life Series, we break down how to set yourself up for success with a to-do list, productivity hacks, and mojo boosters!!

Get the show notes at https://kimandkalee.com/podcast/how-to-set-personal-goals/ and share your takeaways in our private Facebook Group, the BFF Sisterhood! https://www.facebook.com/groups/887430534685771/

Resources:

Grab your worksheet to help you follow along and set personal goals on the show notes page. https://kimandkalee.com/podcast/how-to-set-personal-goals/

BFF Sisterhood group: https://www.facebook.com/groups/887430534685771/
Kim and Kalee: https://kimandkalee.com/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

035: Tamilee Webb on Health & Fitness After 40

Kim and Kalee — Mon, 03 Feb 2020 09:00:00 GMT

In this week's episode, we have Tamilee Webb, our role model and favorite trainer of all time. For the past 30 years, Tamilee has been helping women look and feel their best with her approach to healthy living and fitness. Tamilee is the creator of Buns of Steel and numerous other workout videos that you can stream right at home. Now, she is taking it to a whole new level by offering one-on-one coaching, consulting, and custom exercise plans.

Today we are talking about being fit, healthy, and beautiful at any age—even after 40. We focus on mindset, nutrition, fitness, and how your body changes when you age. If you're wondering why your workouts aren't working the same way in your 40s as they did in your 20s then you don't want to miss this! Tamilee shares her personal experiences along with some memorable tips! One of the biggest takeaways from our talk is Tamilee's biggest piece of advice, Honor your body at each age or age generation.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Tamilee discusses her new book, releasing soon, titled, Ageless Through the Decades.
As we get older, we need to change. We need to get a new attitude, give ourselves some grace, and remember not everyone can do everything.
It's important to learn you need to go at your own pace and it is okay to modify your workouts.
Remember you always want to take care of your health, but taking care of your health is not just your physical body. It also includes your mental body, too.
Tamilee shares how to get a free 15-minute consultation with her. Take advantage of this!

"When it comes down to it, your health is wealth. You must have that." - Tamilee Webb

OUR FAVORITE RESOURCES:

Tamilee's website

Tamilee's Design Your Fit

Tamilee on Facebook

Tamiliee on Instagram

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

032: Our Favorite NYC Restaurants & Things to Do

Kim and Kalee — Mon, 13 Jan 2020 09:00:00 GMT

Today's episode is all about New York and our favorite things to do when we visit the Big Apple. New York gets a bad rap—the people are misunderstood, the traffic and noise. But, there is something so special, exciting, and magical about New York City especially around the holidays.

In this episode, we share our most favorite places to visit (including restaurants), sights to see, and things to do while in New York City.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Our thoughts about why the people of NYC are misunderstood and our experience waiting in line to get Cronuts at Dominique Ansel
Why you MUST see the Christmas Tree at Rockefeller Center during the holidays and some tips on when to go to avoid the crowds
The many other sights and sounds to check-out at Rockefeller Center including FAO Schwarz
Tips for visiting the Empire State Building, various New York City ice skating venues, Macy's, and Top of the Rock; plus many more places you can visit while in the city
We tell you where to eat (including our favorite places to eat pizza, steak, or cupcakes) and where not to eat

Come back next week when we'll dive into a topic on mindset, fitness, or personal development. Thanks for listening!

OUR FAVORITE RESOURCES:

Dominique Ansel
The Tree at Rockefeller Center
FAO Schwarz NYC
Ice Skating at Rockefeller Center
Ice Skating at Bryant Park
The Empire State Building
Macy's NYC
Top of the Rock
9/11 Memorial and Museum
One World Observatory and Freedom Tower
Statue of Liberty and Ellis Island
Tiffany's

The Plaza Hotel
Wicked

John's Pizzeria Times Square
John's Pizzeria of Bleecker Street

Katz Deli
Little Italy
Quality Meats Steakhouse
Benjamin Steakhouse
DC Cupcakes
Molly's Cupcakes
Christie Cookies Nashville

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

059: Chatting about Milestone Birthdays

Kim and Kalee — Mon, 20 Jul 2020 08:00:00 GMT

This week, we take a break from our Reset & Simplify Your Life series. Kim is celebrating a big birthday, so we take this time to just chat about birthday traditions & why NOT to EVER go with an MGM Economy room in Vegas.

Get the Show Notes at: https://kimandkalee.com/category/podcast/

We'd love to know how you celebrate your birthday in our Facebook group - BFF Sisterhood too! https://www.facebook.com/groups/887430534685771/

Also, let us know!! How did you like this format!! Leave us a comment and let us know!

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

109: Why You Might Not Be Losing Weight

Kim and Kalee — Mon, 05 Jul 2021 08:00:00 GMT

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:

Phase dieting only works if you follow the phase.
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!)
Give yourself ENOUGH time to see results. True weight loss doesn't just happen in three days...that's normally just water you've lost those first days.
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 Review
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/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.

Find out more at https://emeraldcitypro.com

095: Starting Your Own Podcast Q & A with Danny Ozment

Kim and Kalee — Mon, 29 Mar 2021 08:00:00 GMT

YAY! You heard the podcast!

Click here to learn more about the 4 Week Podcast Accelerator

090: Rachael Newsham on LES MILLS & Fitness

Kim and Kalee — Mon, 22 Feb 2021 09:00:00 GMT

We were beyond excited to have a chance to talk to LES MILLS' Rachael Newsham, Program Director BODYCOMBAT™ & SH'BAM!! We fell in love with Rachael & her workouts back in 2013 when we found BODYPUMP™ and then to our delight BODYCOMBAT™

Along with this episode, you can try out the workouts Rach suggested for free!!, Grab a free LES MILLS on Demand trial!! http://lmod.co/kimandkalee

HIGHLIGHTS FROM THIS WEEK'S SHOW:

We asked & talked to Rachael Newsham about:

You mentioned in one of your IG posts, that once you find a workout you love, it's not like working out. It's fun!! What do you think makes the LMOD workouts so fun?
We mentioned that you're the program director of BODYCOMBAT™ & SH'BAM, is it safe to assume that these are your soulmate workouts?
Do you have a recommendation on where someone new to LES MILLS should start?
Are there any new projects coming up on LMOD that you can share with us?
What are your favorite things about the LMOD platform?
How has your mindset about fitness changed through the decades?
If you could only give one piece of advice to women - what would it be?
What do you enjoy doing outside of LES MILLS?
Can we take a minute to also talk about your future plans?

Get Your Free LES MILLS on Demand trial

http://lmod.co/kimandkalee

RESOURCES:

Get in touch with Rach on her Instagram: https://www.instagram.com/rachael_newsham/
LES MILLS on Demand Free trial: http://lmod.co/kimandkalee
Our Reviews of LES MILLS Workouts: https://kimandkalee.com/?s=les+mills

Get the Full Show Notes at: https://kimandkalee.com/podcast/rachael-newsham/ ‎

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.

Find out more at https://emeraldcitypro.com

117: When Not To Diet

Kim and Kalee — Mon, 30 Aug 2021 08:00:00 GMT

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 our Promo Codes page
Kim & Kalee's BFF Sisterhood group

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.

Find out more at https://emeraldcitypro.com

124: Dieting Distractions: 3 Tips For A Move or Holiday

Kim and Kalee — Mon, 07 Feb 2022 09:00:00 GMT

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 Bonuses
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/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.

Find out more at https://emeraldcitypro.com

105: The One Where Kim & Kalee Pivot

Kim and Kalee — Mon, 07 Jun 2021 08:00:00 GMT

Did you know we've helped thousands of women become healthier, happier, and more confident since launching our business in July 2011?

We're so excited to focus on simple nutrition tips, at-home workouts, and mindset strategies to help you create a healthy body and balanced life.

Each week, we're going to talk about some of the different diets we've tried. We don't know if what works for us also works for you. And so, we're going to help you find what works for you. It isn't just a matter of getting to your goal weight – we just want you to live a healthy and happy life!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

The most popular episodes have been about health, fitness, and mindset - so we're PIVOTing to those topics.
There are a lot of people who get to their goal weight through some unhealthy means and we want you to get to your goal weight and live a healthy happy life.
Don't worry - we're still throwing in our stories and personality though. (For example, who doesn't love the Ross Pivot scene from Friends?)
We'll be including ideas to help even the busiest women feel healthier, happier and more confident.
Each week, you'll have actionable ideas and tips to apply to your own life -- and we'll have some fun along the way!
We're also going to include interviews from people based on simple nutrition, at-home workouts and mindset strategies.

RESOURCES:

"As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure."

Get the Full Show Notes at: https://kimandkalee.com/podcast/pivot/

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.

Find out more at https://emeraldcitypro.com

121: Wanna Go To The Movies?

Kim and Kalee — Mon, 27 Sep 2021 08:00:00 GMT

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.com
SoreyFitness.com
and check out MovieNightsatHome.com the inspiration for our Movie Nights at Home Podcast!!
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/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.

Find out more at https://emeraldcitypro.com

051: Best Daily Habits To Maximize Your Life

Kim and Kalee — Mon, 25 May 2020 08:00:00 GMT

In today's episode, we'll be focusing on your daily schedule and habits to maximize your efforts to your goals.

By applying daily disciplines, you'll be able to hit your goals faster and accomplish even more than you thought possible.

In the first 4 episodes of our series, Reset & Simplify Your Life, we covered how to know what's most important to you through your priorities and definition of success, as well as, how to get what you want in life by setting vision and goals. Now, we're going to show you how to accomplish those goals!

Get the Show Notes at: https://kimandkalee.com/podcast/daily-habits/

We'd love to know your priorities and feedback on our Facebook group - BFF Sisterhood too! https://www.facebook.com/groups/887430534685771/

RESOURCES
Pick up your habit tracker: https://kimandkalee.com/podcast/daily-habits/

Darren Hardy's Sunday Planner: http://impact.darrenhardy.com/SPLKIKA

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

065: Inside Barre Blend Workouts with Elise Joan

Kim and Kalee — Mon, 31 Aug 2020 08:00:00 GMT

Elise Joan - the creator of Beachbody's Barre Blend workouts - is joining us to share how we can look and feel our best at any age!

The fitness Super Trainer just turned 40, and she's sharing her best tips on keeping a positive mindset, toning up, and enjoying every minute of your journey!

We'd love to know 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

Get the Full Show Notes at: https://kimandkalee.com/podcast/elise-joan/

RESOURCES:

Our Barre Blend Review: https://soreyfitness.com/beachbody-2/barre-blend/
Our Pre- & Post-Natal Barre Blend Review: https://soreyfitness.com/fitness/pre-post-natal-barre-blend/
Barre Blend Before & Afters: https://soreyfitness.com/beachbody-2/barre-blend-results/

Elise's Instagram:  https://www.instagram.com/elisejoanfitness/
Elise's Coaching Mentorship: https://f4gpcgwt.pages.infusionsoft.net/
Elise's site EliseJoanFitness:  https://elisejoanfitness.com/
Join Elise's Email List:  https://6o14cz1l.pages.infusionsoft.net/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

108: Carbs - What They Are & Why You Need Then

Kim and Kalee — Mon, 28 Jun 2021 08:00:00 GMT

Don't carbs make you fat? In this episode, we talk about what carbs are, why you need them, when you need them – do you even need them?

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Carbs are a good energy source. They're the first thing your body is going to use for energy.
Simple carbs are the "bad" carbs such as your sugars – think Snickers bar! They're simple and go through your system really fast. It gives you that energy rush and then you're going to crash.
Complex carbs are your "better" carbs (ex. oatmeal, whole grains, potatoes). Because they're more complex for your body to break down, you live off of the energy longer so you don't crash as quickly.
The Atkins diet and keto diet are very low carb diets which may not work well for everyone. We have to be mindful to eat more carbs than what's recommended.
When carbs aren't used all up, they get stored as fat, and that's when they get a bad rap.
Not all carbs are bad, and really shouldn't be labeled as such. Some are complex and some are simple. Limit your simple carbs.
To figure out your net carb, take the total carbs minus the grams of fiber and sugar alcohols. This is only beneficial if you're on a low-carb diet.

RESOURCES:

"As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure."

The Dough Bar
Portion Fix
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/carbs/

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.

Find out more at https://emeraldcitypro.com

103: Consistency is the Secret

Kim and Kalee — Mon, 24 May 2021 08:00:00 GMT

When it comes to getting results, consistency matters! And if you're not seeing results, it's probably because you're not being consistent somewhere. The key is to just do it over and over and over. It only takes 1% change to really see a huge change in your life. And today, we'll try to help you find those 1% changes that you can start making in your life – whether in terms of food, money, or relationships. We also talk about Darren Hardy's Compound Effect, what consistency looks like, how we are able to maintain our results, as well as some tips to help you hit your goals and finally see results.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Consistency is like flying an airplane – even if you're only off your trajectory by 1%, you're not going to end up to your desired destination. You have to make sure you're 100% on track all the time.
Not following your plan can throw you off from hitting your goal. But if you incorporate these little things most people would consider inconsistent as part of your consistent plan, then you are still sticking to it.
The compound effect comes down to being mindful.
How to be consistent with food: Find a plan that works for you consistently. Track it right. Know your calorie goal and your protein goal. Plan out at least a couple of days and make sure you hit your water goal so you will feel full longer.
How to be consistent with money: Track how much you're spending and how much you're saving.
How to get rid of retail therapy: Unsubscribe from emails, delete the online shopping app on your phone, and stop sitting on social media for too long.

RESOURCES:

As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure.

Compound Effect by Darren Hardy
May's Kim & Kalee Show Book Club Pick: Audacious by Beth Moore
Kim & Kalee's BFF Sisterhood group

Get the Full Show Notes at: https://kimandkalee.com/podcast/consistency/

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.

Find out more at https://emeraldcitypro.com

110: Traveling & Staying on Track

Kim and Kalee — Mon, 12 Jul 2021 08:00:00 GMT

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
Beachbars
Beachbody on Demand Review
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/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.

Find out more at https://emeraldcitypro.com

078: Creating a Healthy Green & Cozy Home with Kim Button

Kim and Kalee — Mon, 30 Nov 2020 09:00:00 GMT

As part of our At Home this Fall series, we are excited to interview Kim Button of GetGreenBeWell.com and SingleGirlsDIY.com. She's on a mission to show others how to protect their health at home by choosing chemical-free, green-living materials for your home.

Kim shares some great tips on creating a healthy green-living & cozy home with us on this episode!! She has also been featured on Oprah, Women's Day and Martha Stewart's Whole Living among other top publications!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Kim shares how unexplainable health conditions started her research on home & health.
She tells us how dramatically her health has improved since choosing green-living products for her home.
Changes can be made easily and are affordable...some are even free!
Kim shares that these changes can still be made while keeping the home comfy like we all want.
She also shares how her first site GetGreenBeWell.com instigated her second blog SingleGirlsDIY.com.

RESOURCES:

Get Green Be Well: https://getgreenbewell.com/
Single Girls DIY: https://singlegirlsdiy.com/
Pinterest Get Green Be Well: https://www.pinterest.com/GetGreenBeWell/_created/
Pinterest SingleGirlsDIY: https://www.pinterest.com/SingleGirlsDIY/
Facebook Get Green Be Well: https://www.facebook.com/GetGreenBeWell
YouTube Get Green Be Well: https://www.youtube.com/user/GetGreenBeWell
YouTube Single Girls DIY: https://youtube.com/channel/UCwOCt5kWQTK8NHDUMlI1BKw
Find Kim on Instagram @GetGreenBeWell: https://www.instagram.com/getgreenbewell/

Get the Full Show Notes at: https://kimandkalee.com/podcast/kimbutton/

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.

Find out more at https://emeraldcitypro.com

068: Should you become a Beachbody Coach?

Kim and Kalee — Mon, 21 Sep 2020 08:00:00 GMT

Today, we look at what it means to become a Beachbody Coach, as well as, what a coach does and how Beachbody Coaches make an income!

If you want to dig deeper, check out our full Beachbody Coaching Guide at https://soreyfitness.com/beachbody-coach-guide/ or email us at thegirls@soreyfitness.com

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Coaching could be for you if you're ready to commit to your health, create an income from something you love, and want to be part of an amazing community of women like you!
You deserve a life that puts you & your family first - both in a health & financial sense.
What a Beachbody Coach is.
How coaches make an income.
The process of signing up to coach and what happens after.
The benefits of coaching
The benefits of joining our 2x Elite Team, Sweat Nation

Get the Show Notes at: https://kimandkalee.com/podcast/beachbody-coach/

Share your takeaways in our private Facebook Group, the BFF Sisterhood!! https://www.facebook.com/groups/887430534685771/

RESOURCES:

Our Full Beachbody Guide: https://soreyfitness.com/beachbody-coach-guide/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

114: Nashville Secrets from 2 Natives

Kim and Kalee — Mon, 09 Aug 2021 08:00:00 GMT

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.
Recommend places for great biscuits: Kitchen Notes & Loveless Cafe. For great food in general: Fifth + Broadway
Why you should avoid using a parking garage
Some 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 our Promo Codes page
Kim & Kalee's BFF Sisterhood group

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.

Find out more at https://emeraldcitypro.com

097: Ashley Bowman on Fitness & Food

Kim and Kalee — Mon, 12 Apr 2021 08:00:00 GMT

In this week's show, we have a great conversation about food and fitness with Ashley Bowman. Ashley is a veteran, fitness competitor, personal trainer, and online coach with a passion to help women not only figure out their nutrition & fitness but also with their mindset. What a powerful interview with Ashley! We can't wait for you to listen!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Ashley is a veteran. She proudly served in the Air Force.
Nothing changes unless your mindset is the right place.
Food is NOT the enemy. You can have your pizza & still hit your goals!
Factors beyond nutrition also affect our goals, and Ashley shares how we need to look at those as well.

RESOURCES:

"As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure."

Ashley Bowman https://linktr.ee/smashley_724
Ashley's Instagram https://www.instagram.com/smashley_724/
Healthiest Fast Food Options https://soreyfitness.com/nutrition/healthiest-fast-food/
Our April Book Club Book: The Compound Effect by Darren Hardy https://amzn.to/3eY8F42

Get the Full Show Notes at: https://kimandkalee.com/podcast/ashley-bowman/

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.

Find out more at https://emeraldcitypro.com

104: Sue & Mike on Love & Marriage

Kim and Kalee — Mon, 31 May 2021 08:00:00 GMT

It's the little things you do that make a relationship work. On today's episode, the happy couple and empty nesters, Sue and Mike, talk about relationships, parenthood, and personal growth. Sue and Mike have two boys, Josh and Zach. Their lives revolved around their kids and they did everything as a family. But now that their kids have grown and left their home, the couple shares how their life has changed since. They also share some valuable insights into what makes a relationship work. Many couples take each other for granted. And their story is a beautiful reminder of how we all need to invest in a relationship. It takes work and it needs consistency – but it doesn't mean you can't have any fun too!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Empty nesting is a lot of fun because you have more time for each other as a couple, more time for travel and for yourself.
Even if you're super family-oriented, you still have to keep marriage a priority or something may fall apart. Invest in your relationship and strive for consistency.
The more effort you put into a relationship, the more you get back from it. Think about things you can do together (ex. bike riding, coffee, and fun trips!)
It takes work to make a relationship work. It's fun, it could be flirty, whatever that looks like for you. Flirting should never stop between a couple. Give each other compliments.
Get feedback from your partner about what you should work on to be better for the other person so you're both working on your personal development as well. Never be satisfied with yourself. Always strive to be better.
Failure is what keeps people from trying. So don't think, just do!
There are a lot of ways to still connect with your kids and support them even if they've left home. Try and do things that you will all enjoy!

RESOURCES:

As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure.

Bouncing Forward: Transforming Bad Breaks into Breakthroughs by Michaela Haas, PhD
Multipliers, Revised and Updated: How the Best Leaders Make Everyone Smarter by Liz Wiseman
Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brene Brown
Happier podcast Gretchen Rubin
Terrible, Thanks for Asking podcast
May's Kim & Kalee Show Book Club Pick: Audacious by Beth Moore
Kim & Kalee's BFF Sisterhood group
Check out the SueBee Homemaker
Episode 80 with Sue: https://kimandkalee.com/podcast/sue/

Get the Full Show Notes at: https://kimandkalee.com/podcast/sue-and-mike/

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.

Find out more at https://emeraldcitypro.com

125: The NEAT Thing to Boost Weight Loss

Kim and Kalee — Mon, 21 Feb 2022 09:00:00 GMT

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 Trial
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/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.

Find out more at https://emeraldcitypro.com

070: The Best Workouts for Women Over 40

Kim and Kalee — Mon, 05 Oct 2020 08:00:00 GMT

In this episode, we look at the best workouts for women over 40. As we age, the type of workouts we need changes. We share the best at home workouts from women over 40, and why they work well into your 50s and 60s, too!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Why HIIT training should be your choice of cardio
Strength training is a must because we lose muscle mass as we age
Flexibility, mobility, and balance are all keys to living a quality, healthy life as we age, too
How you eat and what you eat changes as you age as well
Weight bearing exercises are great for your bones which is super important as we age
Building muscle won't bulk you up, but muscles as well as HIITs will help you burn fat throughout the day

RESOURCES:

LIIFT4 Review https://soreyfitness.com/fitness/liift-4-review/
80 Day Obsession Review https://soreyfitness.com/beachbody-2/80-day-obsession/
ChaLean Extreme Review https://soreyfitness.com/fitness/chalean-extreme-workout-schedule-calendar/
Episode #35 with Tamilee Webb https://kimandkalee.com/podcast/tamilee-webb/
Tamilee's Website https://www.tamileewebb.com/
Tamilee's Design Your Fit Plans https://www.designyourfitplans.com/
Cathe' Friedrich Interview – HER TIPS ON DIET, WORKOUTS & LIFE https://soreyfitness.com/fitness/cathe-friedriche-interview/
Beachbody on Demand Review https://soreyfitness.com/beachbody-on-demand-review/
our full post What is the Best Workout for Women Over 40? https://soreyfitness.com/fitness/workouts-over-40/

Get the Show Notes at: https://kimandkalee.com/podcast/best-workouts-for-women-over-40/

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.

Find out more at https://emeraldcitypro.com

111: Working Out at Home with Megan Davies

Kim and Kalee — Mon, 19 Jul 2021 08:00:00 GMT

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 & why
We were tickled to learn that her thoughts on food & fitness are super similar to ours
Megan 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 Gym
Megan 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=1001548
Beachbody 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.

Find out more at https://emeraldcitypro.com

038: How to Create a Vision Board in 5 Steps

Kim and Kalee — Mon, 24 Feb 2020 09:00:00 GMT

For the past few weeks, we've been talking a lot about mindset and goal setting. This week we are continuing this discussion with an episode all about vision boards! Whether you are an idea-person or just need some way to focus in on your life, creating a vision board will help you be specific about your goals and give you the clarity and focus to help your dreams become a reality.

Whether you are just beginning your growth journey or need to get back on track, these five tried and true steps will help you create your vision board!

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

We kick off the episode with a fun question for you to weigh in on this week.
Spoiler alert: we're going into detail about what a vision board is and how it works!
Words to live by from Brené Brown, "Just dream big!"
Stay motivated and find a way to celebrate your accomplishments.

See full list of resources on: https://kimandkalee.com/podcast/vision-board

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

116: What We Eat In A Day

Kim and Kalee — Mon, 23 Aug 2021 08:00:00 GMT

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 view our full disclosure."

Interview with Breanne Freeman
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/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.

Find out more at https://emeraldcitypro.com

081: Movie Nights at Home

Kim and Kalee — Mon, 21 Dec 2020 09:00:00 GMT

On this week's show, we share about our latest site Movie Nights at Home. There are tons of movie specific themes, seasonal & holiday themes, too, along with all sorts of recipes and fun ideas for each theme or movie.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

The new site will have themes based on individual movies as well as seasons & holidays -- like Christmas movies!!
Movie Nights at Home has free downloadable and printable invites!
There are tons of recipes to host an amazing Movie Nights at Home party.
The themes are family friendly as well as those for date nights and grown ups
Movie Nights at Home is the perfect site to visit to get ideas for girls' nights, family nights, friends getting together, and date nights.
We also just released our list of 28 New Year's Eve movies that you'll love and have paired them with great ideas for NYE food and fun.
By the way, we said we'd answer in the show notes...you need to start When Harry Met Sally at 10:30:28 pm to be in sync with their New Year countdown.

RESOURCES:

https://www.movienightsathome.com/

Get the Full Show Notes at: https://kimandkalee.com/podcast/movie-nights-at-home/

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.

Find out more at https://emeraldcitypro.com

063: Streaming Your Workouts

Kim and Kalee — Mon, 17 Aug 2020 08:00:00 GMT

Today, we are sharing about our favorite way to get in an at home workout. Find out about our favorite workouts, and how we've transitioned to streaming our workouts versus our old VHS tapes and DVDs! We also share about our favorite Beachbody on Demand workouts including Barre Blend and LIIFT4!

Listen to find a workout you actually enjoy doing and how you can join us for daily support, recipes, and more!

Get the Show Notes at: https://kimandkalee.com/podcast/streaming-workouts/

We'd love to know your priorities and feedback on our Facebook group - BFF Sisterhood too! https://www.facebook.com/groups/887430534685771/

RESOURCES
Beachbody on Demand Review https://soreyfitness.com/beachbody-on-demand-review/
LIIFT4 Review https://soreyfitness.com/fitness/liift-4-review/
Barre Blend Review https://soreyfitness.com/beachbody-2/barre-blend/
Ultimate Portion Fix Review https://soreyfitness.com/beachbody-2/ultimate-portion-fix-2019/
2B Mindset Review https://soreyfitness.com/beachbody-2/2b-mindset/
SoreyFitness.com https://soreyfitness.com/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

126: 5 Exercise Hacks for When You're Short on Time

Kim and Kalee — Mon, 07 Mar 2022 09:00:00 GMT

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 Bonuses
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/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:

112: Benefits, How Much Do You Need, Sources, & Myths

Kim and Kalee — Mon, 26 Jul 2021 08:00:00 GMT

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 Review
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/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.

Find out more at https://emeraldcitypro.com

092: Inspiring Best Friends Stories of Love

Kim and Kalee — Mon, 08 Mar 2021 09:00:00 GMT

Last week we asked our community to share about their best friends. We laughed and cried over the responses, and now we're sharing a few on this week's podcast.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Jessica had us near tears with her uplifting story and friendship with Pepin.
Terri's best friend is Cate, and we had to giggle over their poop updates. They're definitely Grace & Frankie material!
Joann also shared that her best friend is her husband of 37 years. She suggests that you should make sure your significant other is your best friend(...but we think sometimes a man can't handle all we got to talk about.)
Atta Ur told us about his best friend Jess. Because of their busy schedules, they do not meet very frequently but whenever they do, they eat all the junk food in the world and call it a 'greet and cheat day' -- which we love!
If you'd like to be featured on next week's episode, let us know if you've experienced a "best friend break-up" -- share how it made you feel, what happened, how you got over it, or anything else you think relates to the topic!

Show Us Your Best Friend!

We'd love to see you and your best friend -- so we created the hashtag challenge #BFFSisterhoodChallenge! Just copy and paste the below and tag us on Facebook or Instagram!

My BFF is the best so I have to do the #BFFSisterhoodChallenge!

Post a pic to IG or FB & copy and paste your answers!

Who is she?
How'd you meet?
How long have you all been BFFs?
Favorite thing to do together?
Age difference?
Most impatient?
Loudest?
Most Stubborn?
Text or Call?
Better driver?
Most competitive?
Who is the neat freak?
Who picks where you go to dinner?
Who cries more?
Who has more tattoos?
Did you go to the same school?

Post a picture of you and your BFF

#BFFSisterhoodChallenge (Tag Kim and Kalee for a chance to be featured on the The Kim and Kalee Show)

RESOURCES:

Reach out to Terri Pantuso https://www.terripantuso.com/
Jessica Ayer's blog is The Singing Widow https://thesingingwidow.com/
Check out Atta at https://physiciansthrive.com
Have you ever experienced a best friend breakup? If so, tell us about it below! We'll be talking about our own break-ups on an upcoming show.

Get the Full Show Notes at: https://kimandkalee.com/podcast/best-friends-stories/

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.

Find out more at https://emeraldcitypro.com

107: Figure Your Macros & Eat Your Fav Foods

Kim and Kalee — Mon, 21 Jun 2021 08:00:00 GMT

Wondering what in the world is a macro? Macros are short for macronutrients. In other words, they're your carbs, proteins, and fats. And in order to track them, you need to track your calories.

Now, you need all three to feel your best and look your best. But how much caloric deficit do you need to lose weight? Sticking to a plan is also key in counting your macros because there's no food that's ever off-limit.

If this is something you want to incorporate in your diet – first, find out if this is something you could also fit into your lifestyle!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Eating plans, in general, can lead to some disorders or obsessive behavior so we don't recommend this longer than 12 to 16 weeks.
For instance, if your normal caloric requirement is 1,564 calories, you could go on a small calorie deficit of 250 calories per day resulting in losing 1 pound per week.
We recommend you weigh each day to get your average because your sleep, your stress, your hormones, and all of those things can play into the scale.
The next step to tracking your macros is to figure out your protein first. 0.8 to 1g of protein per pound of body weight. We start losing our muscle after 30, that's why it's so important to keep eating your protein.
If you want to stay within the calories and still get in your protein, track the day ahead. Not only does it save you time, it helps you stay on track and know what you're going to eat for the day. And you can budget for it both food-wise and money-wise.
Knowing your weekly average of calories gives you a good idea of how much wiggle room you have. Make sure to track on the weekends, too, otherwise you could end up eating everything you've saved.
A food scale is a good way to count your macros. As long as you're being consistent, you'll see if it works out or not on the scale. But this doesn't have to be all or nothing!

RESOURCES:

"As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure."

https://tdeecalculator.net/
Fit Track Scale https://fbuy.io/fit/deqw7pt7
Food Scale https://amzn.to/2Sx2xa8
MyFitnessPal https://soreyfitness.com/nutrition/myfitnesspal/
Breanne Interview https://kimandkalee.com/podcast/breanne-freeman/
Portion Fix: https://soreyfitness.com/beachbody-2/ultimate-portion-fix/
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/figure-your-macros/

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.

Find out more at https://emeraldcitypro.com

060: Track Your Success & Progress

Kim and Kalee — Mon, 27 Jul 2020 08:00:00 GMT

This week we wrap up our Reset & Simplify Your Life Series! It started with episode 46 when we talked about priorities.

In our past episodes, we've set some big goals and taken action on them. Now, we talk about how to track your success & progress of those goals.

Get the show notes at https://kimandkalee.com/podcast/track-your-success/

We'd love for you to share your takeaways and feedback on our Facebook group - BFF Sisterhood too! https://www.facebook.com/groups/887430534685771/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

123: Setting Intentions

Kim and Kalee — Mon, 24 Jan 2022 09:00:00 GMT

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 our Promo Codes page
Kim & Kalee's BFF Sisterhood group

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.

Find out more at https://emeraldcitypro.com

045: What to Do Before Buying a Course or Service

Kim and Kalee — Mon, 13 Apr 2020 08:00:00 GMT

Today we are going to share what to keep in mind before investing in a course or service. We'll also briefly touch on whether or not that investment is worth your time and your money.

There are many training courses and services available to help you build your business; it's often difficult to navigate through them all. And, with many resources being available for free, there can be a question of whether or not the paid services are worth the cost. In this episode, we'll offer you insight, advice, and questions you should ask before jumping into that next new course or service option!

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Why you should look to the actual experts in your field. (Hint: anyone can say they know what they are teaching).
Do your due diligence and research the coach/trainer offering the course or service. Look at their own business. Are they able to implement what they claim they can teach you?
Some thoughts on seeking out former clients/students for testimonials.
Before making a purchase, consider the timing. Do you have the time to invest in the training?
Know your motivation and consider your return on investment.
Do you need a coach or a product or service? When hiring a coach may be more beneficial than only taking a course.

OUR FAVORITE RESOURCES:

Some of our best investments in trainings:

Amy Porterfield's Digital Course Academy

Chalene Johnson's Marketing Impact Academy

Matt Molen's Email on AutoPilot

Darren Hardy's Insane Productivity

Jeff Walker's Product Launch Formula

Danny Ozment and Emerald City Productions for podcast production

More great resources found on our blog Kim and Kalee under business tab

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

047: How to Define Success for Yourself

Kim and Kalee — Mon, 27 Apr 2020 08:00:00 GMT

Today we're going to build on the priorities lesson from last week and talk about how to define success for yourself. Everyone has a different measure for success, so we'll talk about identifying the parts of your life that bring you the most satisfaction, and help you map out your ideal life. We will give you another list of questions to help you identify and organize your priorities. We hope you can come back next week when we are going to begin talking about goal-setting.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

How to identify what areas of your life bring you the most satisfaction & happiness.
How to craft your definition of personal success.
How to map out your ideal life down to the things you do (and don't do!) each day.

HERE ARE THIS WEEK'S QUESTIONS TO HELP YOU IDENTIFY YOUR PRIORITIES:

I need _____more hours in the day.
What do you look most forward to each day?
I wish I didn't have to_____.
I feel successful and productive when_____
People around me define success as______
My dream day would be_________
I could do ______ for hours.
I need more free time to_________
I'd be more productive if_________
I feel anxious when_________
I feel overwhelmed ___% amount of the time.
If I won the lottery I'd spend my time doing________
One thing I hope to never do again_______
I wish I had a better relationship with_______
I would like to spend ____ weeks on vacation a year.
Sometimes I feel like I'm missing out on________.
My personal life and work would feel more balanced if_____.
How do I want to be remembered?
What is my measurement for success?

We'd love to know your priorities too! Share your thoughts and feedback with us on our Facebook group - BFF Sisterhood. Hope to see you there!

OUR FAVORITE RESOURCES:

BFF Sisterhood group

Kim and Kalee website

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

036: The 45 Best Romantic Movies (& 5 To Avoid!)

Kim and Kalee — Mon, 10 Feb 2020 09:00:00 GMT

With Valentine's Day right around the corner, we're starting off this week's episode having some fun while discussing some of our worst, but most memorable dating stories. Then we dive right into a chat about our cupid approved way to spend Valentine's Day - grabbing a pizza, or some donuts, and having a Romantic Movie Marathon.

We reveal our tried and true list that includes 45 of the best romantic movies for you to enjoy this Valentine's Day, or just any good, fun Friday night at home. For all of you hopeless romantics out there - don't get stuck when it's your turn to pick out the movie on date night. Tune in to hear our epic list of romantic movies and we even give you 5 movies that you should avoid, just to be safe.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Our real dating horror stories with guys who never got a second date.
Can you guess the #1 reason why we're not Valentine's Day's biggest fans? You guessed it! We're the type of girls who want candy, flowers, and Lululemon all year long.
45 tried and true Romantic & RomCom movies we LOVE!
5 movies we absolutely hate that you should avoid. (Sorry, not sorry!)

OUR FAVORITE RESOURCES:

Grab Our Complete List of Romantic Movies

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

076: When You Watch Too Many Hallmark Christmas Movies

Kim and Kalee — Mon, 16 Nov 2020 09:00:00 GMT

As part of our At Home this Fall series...we take a moment to discuss the ever famous Hallmark Channel Countdown to Christmas movies! We are all about it, but we have to admit - the plots are a running joke in the house. So we had to bring in our special guest, Jake Dillard (Kalee's husband) for this episode!!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

We're no stranger to Hallmark movies -- especially at Christmas!
With that said, there are really only 4 or 5 plots of the movies.
We also talk about how to know you've watched too many Hallmark movies.
What the guy equivalent is to Hallmark movies.
We were going to spill the beans on Rockin' Around the Christmas Tree but ran out of time, so you'll have to be kept in suspense until next time!

RESOURCES:

Countdown to Christmas on Hallmark https://www.hallmarkchannel.com/christmas

Get the Full Show Notes at: https://kimandkalee.com/podcast/hallmark-christmas-movies/

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.

Find out more at https://emeraldcitypro.com

119: Healthier Swaps You'll Love

Kim and Kalee — Mon, 13 Sep 2021 08:00:00 GMT

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 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:
- 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 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:
- Doughbar Donuts are soooo good!
- Buy individual candy vs. a bag
- Fruit popsicle or halo top instead of ice cream
Liquor options:
- 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 team@kimandkalee.com

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

101: Skin Cancer Awareness with Kristen Stirling, RN, APRN

Kim and Kalee — Mon, 10 May 2021 08:00:00 GMT

May is skin cancer awareness month, and we wanted to have on one of our favorite Derm Nurse Practitioners, Kristen Stirling, because she has been amazing at educating us on proper skincare without being judgy or preachy!

Kristen Stirling, Nurse Practitioner, is the founder of Tennessee Telederm https://tntelederm.com/.

Kristen is a lifelong Tennessean with many years of dermatology experience, which include:

Medical Dermatology
Skin Care
Wound Healing
Infection Control

HIGHLIGHTS FROM THIS WEEK'S SHOW:

We cover the myths of skin cancer like base tans are a safe way to prepare for the beach.
Kristen discusses the differences between sunblock and sunscreen and which one is the better
She shared about other types of sun protection are out there now
How much sunscreen/sunblock should be used & how often
We talk about how often people should go in for skin checks and when we all should start going
Kristen also shares her favorite products with us for sun protection as well as anti-aging!! Score!

RESOURCES:

"As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure." https://soreyfitness.com/privacy-policy/

You can reach out to Kristen through her online dermatology site: Tennessee Telederm https://tntelederm.com/
May's Kim & Kalee Show Book Club Pick: Audacious by Beth Moore https://amzn.to/3aqLYTk
Kim & Kalee's BFF Sisterhood group https://www.facebook.com/groups/BFFSisterhood

A Few of the Recommended Products:

Cetaphil Face Wash https://amzn.to/3aZWHnG
Cetaphil Moisturizer https://amzn.to/3nMnjOg
Long Sleeve UV Sun Protection Shirts https://amzn.to/3xMTnGn
Coppertone Pure & Simple Baby SPF 50 Mineral Based Sunscreen Lotion https://amzn.to/2PPw6mb
Acure Day Cream with SPF https://amzn.to/3h1Swfa
See Tennessee Telederm for more of Kristen's recommendations https://tntelederm.com/

Get the Full Show Notes at: https://kimandkalee.com/podcast/tntelederm/

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.

Find out more at https://emeraldcitypro.com

9 Tips to Keep Calm and Find Joy During the Covid-19 Crisis

Kim and Kalee — Thu, 19 Mar 2020 20:35:13 GMT

We're sharing a few ways to overcome fear and anxiety surrounding the Covid-19 crisis.

Our 9 best tips to staying calm and finding joy are:
1) Turn off the news and newsfeed
2) Know this is temporary
3) Focus on what you CAN control to relieve anxiety over the unknown. If you need additional tips on this go back and listen to our episode with Terri Allen Atwood.
4) Do things that make you feel good like eating healthy, working out and practicing your faith. If you gym is closed right now, check out a free 30 day trial to high-quality at home workouts at https://kimandkalee.com/health/les-mills-on-demand/ 5) Set NEW 3-5 goals - If you need ideas of what goals to set, go back to our SMART Goals episode or our Morning Routine Checklist episode.
6) Practice your Faith
7) Get your family & friends to join you - We'd love to have you join our private community of like-minded, positive women on Facebook - the BFF Sisterhood! https://www.facebook.com/groups/887430534685771/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

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

Kim and Kalee — Mon, 10 Jan 2022 09:00:00 GMT

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 our Promo Codes page
Kim & Kalee's BFF Sisterhood group

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.

Find out more at https://emeraldcitypro.com

067: Elderberry Syrup Benefits & Uses with BellyBee Goods

Kim and Kalee — Mon, 14 Sep 2020 08:00:00 GMT

We're exploring what elderberry syrup does, and it's benefits with Jessica Lohan from BellyBee Goods!

In this episode, you'll also find out how much elderberry syrup should you take per day, how it affects the immune system, and where you can buy fresh, homemade elderberry syrup!

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

Get the Show Notes at: https://kimandkalee.com/podcast/elderberry-syrup-benefits/

RESOURCES

www.bellybeegoods.com

www.instagram.com/bellybeegoods

Bellybeegoods@gmail.com

How to Make Elderberry Syrup https://soreyfitness.com/recipes/elderberry-syrup-tumeric-honey/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

037: Dealing with Anxiety -- Explained by Terri Atwood

Kim and Kalee — Mon, 17 Feb 2020 09:00:00 GMT

Today we're going to discuss the differences in fear and anxiety and how you can spot the signs and symptoms. We are talking about How To Deal with Anxiety with Marriage and Relationship Specialist and Counselor, Terri Allen Atwood. Terri is a published writer, speaker, and teacher who sees clients for premarital anxiety, depression, grief, women's issues, stepfamilies and spiritual concerns. One of the biggest takeaways from our talk is when Terri shared the personal way she's handled her own anxiety.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Understand why it's normal to have some type of anxiety.
How to recognize when you're feeling anxious and identify these triggers.
When there are too many expectations placed on us, usually as children, an anxiety disorder called OCD comes forth.
Learn when it's time to talk to a professional about your anxiety.

OUR FAVORITE RESOURCES:

Terri's website

Bold Brave and Beautiful

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

043: Mother-Daughter Goals - Have We Always Been This Close?

Kim and Kalee — Mon, 30 Mar 2020 08:00:00 GMT

Today we are going to talk a little bit about our relationship and some of our mother-daughter goals. Many people often ask us about our relationship and ask if we've always been close. Yes, we are mother and daughter, but we are also friends. Our experience may not work for everyone, but it works for us and has made our connection all the more strong.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

We discuss why we believe there's no one way to raise a child.
Why your upbringing has a significant influence on your parenting style.
A gentle reminder to treat your kids as kids and that all children deserve respect

OUR FAVORITE RESOURCES:

BFF Sisterhood group

030: Set Smart Goals for Life

Kim and Kalee — Mon, 30 Dec 2019 09:00:00 GMT

Today we're sharing how to set SMART goals for life. We're giving you hardcore value and tips. We're explaining how you can define goal setting, what it means, and why it's important. In this episode we're talking about goals for your health, your spirit, your marriage, your family, and your professional goals. Be sure to listen to the whole episode because we wrap up the show with stretch goals and why it's important to have these types of goals.

A FEW HIGHLIGHTS FROM THIS EPISODE:

Setting up SMART goals for each category in your life such as Spiritual, Health or Finance.
How to avoid overwhelm if you choose too many goals. The secret has to do with aiming to hit one goal a day to move you towards your BIG goal.
Whenever you're setting a goal with your friend or your partner, make sure you are setting it with them. Make sure it is something they want to do.
People will overestimate what they can do in a year but they underestimate what they can do in a decade.

OUR FAVORITE RESOURCES:

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

091: Born to Win Book Club Recap

Kim and Kalee — Mon, 01 Mar 2021 09:00:00 GMT

We discuss our February selection for The Kim and Kalee Show Book Club, Born to Win by Zig Ziglar. We also announced that March's book will be The Noticer by Andy Andrews!!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

How to get a discount on Nurish Vitamins.
Our takeaways on how on how to plan, prepare, and expect to win.
Our favorite Zig Ziglar quotes.
Why we love Andy Andrews' book, The Noticer

RESOURCES:

Born to Win by Zig Ziglar https://kimandkalee.com/podcast/born-to-win/
The Follower by Andy Andrews https://kimandkalee.com/podcast/born-to-win/

Get the Full Show Notes at: https://kimandkalee.com/podcast/born-to-win/

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.

Find out more at https://emeraldcitypro.com

080: Cozy Home Cooking with SueBee Homemaker

Kim and Kalee — Mon, 14 Dec 2020 09:00:00 GMT

As part of our At Home this Fall series, we had the chance to chat with our friend Sue Ringsdorf of SueBee Homemaker! If you're struggling to make delicious meals at home that are healthy, affordable, and easy - you're going to love this episode!!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Sue grew up with 5 siblings & her mom cooked all their meals from scratch.
She shares her motivation behind her blog SueBeeHomemaker.com
Sue shares her family favorites & holiday traditions when it comes to food.
She also gives us a peek into the life of making all the recipes for her blog and what she does with all the food!!
Sue shares what her favorite thing is to make, too!
Recipes and meals should be enjoyable AND easy to make.
Since creating her blog, she has a better relationship with food and understanding she can eat pasta without gaining weight...it's all about portion control!

RESOURCES:

Sue's site SueBeeHomemaker: http://suebeehomemaker.com/
Instagram @SueBeeHomemaker: https://www.instagram.com/suebeehomemaker/
Pinterest SueBee Homemaker: https://www.pinterest.com/suebeehomemaker/_created/
Facebook SueBee Homemaker: https://www.facebook.com/suebeehomemaker

Get the Full Show Notes at: https://kimandkalee.com/podcast/sue/

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.

Find out more at https://emeraldcitypro.com

044: How to Identify Valued Opinions

Kim and Kalee — Mon, 06 Apr 2020 08:00:00 GMT

Opinions are not very difficult to find. As the saying goes, everyone has one. The value of opinions can vary wildly. In today's episode, we are going to discuss how to recognize valuable advice from the not-so-useful. We'll also give you a few tips on how to seek out the correct people to help you along your chosen path.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Know who you are, clarify your goals, and don't let anyone sway you.
Someone else's opinion may not be about you; it may be their insecurity projected onto you.
Opinions can change as information changes, so don't put too much stock in someone's "today" opinion.
Consider the source: Does the person giving you their opinion have any experience on the topic at hand?
Mentors: find a trusted colleague in your field for guidance and advice.
Keep your advisory circle small. Listening to too many people can make you wishy-washy.

OUR FAVORITE RESOURCES:

Personal Development to help with Confidence in Your Own Opinions & Decisions:

BFF Sisterhood group

See the full list of resources on https://kimandkalee.com/podcast/how-to-identify-valued-opinions/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

100: The Kim & Kalee Show #100

Kim and Kalee — Mon, 03 May 2021 08:00:00 GMT

WOW!! JUST WOW!! This is our 100th episode of The Kim & Kalee Show!!

We sat down for this show with 70+ prompts and randomly chose from the list to share our thoughts and stories. It's quite a hoot if you ask us, and we really think you'll get a kick out of this off-the-wall episode!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

How toget discounts on our favorite things!!
Kim discusses her crazy piercing (you gotta listen to see where it is)
Are we Harry Potter or Disney kinda gals
What weekends were like when Kalee was a teen
Our thoughts on The Notebook
One of our favorite things to do on a trip & why we stay in one hotel room
The one thing that grosses us both out
and other silly antics that you'll just have to listen to the show for!

RESOURCES:

"As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure."

Discounts to some of our favorite things!!
May's Kim & Kalee Show Book Club Pick:Audacious by Beth Moore
Kim & Kalee'sBFF Sisterhood group

Get the Full Show Notes at: https://kimandkalee.com/podcast/100/

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.

Find out more at https://emeraldcitypro.com

087: The Happiness Project Recap

Kim and Kalee — Mon, 01 Feb 2021 09:00:00 GMT

On this episode, we talk about our January book club book, The Happiness Project, and what we really enjoyed. We also reveal February's book of the month, Born to Win by Zig Ziglar.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

We share some of our listeners thoughts on The Happiness Project
We share some of our favorite things about Gretchen's approach to the year
In The Happiness Project, Gretchen tackles one component to what she considers important to happiness each month.
She then has you not only do the month you learn before but also the current month so by the end of the year, you are doing everything you learned from Jan - Nov
Don't forget to get February's book, Born to Win. It's also available on Audiable.

RESOURCES:

The Happiness Project by Gretchen Rubin https://kimandkalee.com/podcast/the-happiness-project-recap/
Born to Win by Zig Ziglar https://kimandkalee.com/podcast/the-happiness-project-recap/
Kim & Kalee's BFF Sisterhood

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.

Find out more at https://emeraldcitypro.com

042: Ways to Save Time & Boost Productivity

Kim and Kalee — Mon, 23 Mar 2020 08:00:00 GMT

Today we're going to talk about some of our favorite tools to help you save time and improve your productivity. We will discuss everything from organizing your workload to eliminating distractions. Plus, we share why we believe making time for yourself is crucial; and we bask in the beauty of delegating.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Plan for your workweek. Whether you use Google Calendar or a task app such as Asana - keep track of work and personal to-dos.
Power blocking: When scheduling tasks ensure to block enough time to complete the item and set a timer.
Turn off all distractions. Yes, this means turning off your phone too.
Don't be afraid to outsource or delegate tasks you don't want to do, including grocery shopping, house cleaning, or washing your car.
Meal prep! Make your grocery list, organize your ingredients, or prepare ahead of time.

OUR FAVORITE RESOURCES:

Breanne's site

https://inthemoment.io/

Freshly Meal Delivery Review

Veestro Meal Delivery Review

Factor Meal Delivery Review

Instacart grocery delivery

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

034: Our Morning Routine Checklist

Kim and Kalee — Mon, 27 Jan 2020 09:00:00 GMT

We believe a morning routine really sets the tone for your whole day and is the secret sauce to becoming a full-time entrepreneur. So, in this episode we share our personal morning routine checklist.

We dive into the importance of morning routines and how having a routine helps with your mood, your productivity, and your mindset. We give you ideas you can include in your routine to create a foundation for the day plus share ways for you to kick any lingering bad habits. With these quick actionable tips, you'll be able to create a successful morning routine.

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Our morning routines that we do every day.
A reminder: Don't be afraid of change. You will change but maybe it's for the best.
Why we think it's important to set boundaries.
Our thoughts on why you need a gratitude journal.

OUR FAVORITE RESOURCES:

See the full list of resources on https://kimandkalee.com/podcast/morning-routine-checklist

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

073: #57Doable Challenge

Kim and Kalee — Mon, 26 Oct 2020 08:00:00 GMT

#57DOABLE is a realistic approach for your life. It includes a flexible meal plan, workouts, and tools for mental fortitude to feel look your best. Best part? It's free!! Join us now at http://57Doable.com — We start 11/2 so sign up now!

Get the Full Show Notes at: 57doable.com

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

053: How to Get and Stay Focused

Kim and Kalee — Mon, 08 Jun 2020 08:00:00 GMT

We hope you're loving the Reset & Simplify Your Life Series! Today's we're talking about how to get and stay focused on your goals.

If you've ever felt super motivated one day and then ready to quit the next, this episode is absolutely for you!

Grab a free worksheet and show notes for today's episode at https://kimandkalee.com/podcast/focus/

We'd love to know your priorities and feedback on our Facebook group - BFF Sisterhood too! https://www.facebook.com/groups/887430534685771/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

118: REPLAY Joel Freeman talks 10 Rounds, LIIFT 4, and Nutrition

Kim and Kalee — Mon, 06 Sep 2021 08:00:00 GMT

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:

Joel shares his realistic approach for life, eating, and nutrition
He also shares about the making of 10 Rounds and the benefits of the program as well as the learning curve involved.
Find out his & Breanne's favorite place to visit right now
He shares about the making of LIIFT4 and its benefits, too
Joel also shares about he gets out and lives his life vs being always in a routine
On a personal level, his & Breanne's plans for kids...or not

RESOURCES:

Joel Freeman Fitness Instagram: https://www.instagram.com/joelfreemanfitness/
Joel Freeman Fitness Facebook: https://www.facebook.com/groups/joelfreemanfitness
10 Rounds Review: https://soreyfitness.com/beachbody-2/10-rounds-workout/
LIIFT 4 Review: https://soreyfitness.com/fitness/liift-4-review/

Core de Force Review: https://soreyfitness.com/fitness/core-de-force/
Our Podcast interview with his wife Breanne Freeman: 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.

Find out more at https://emeraldcitypro.com

088: Launching a Podcast

Kim and Kalee — Mon, 08 Feb 2021 09:00:00 GMT

In episode 88, we talk to Danny Ozment, the founder and producer of Emerald City Productions, about what you need to know to launch your very own podcast!

Danny answers some of the most commonly asked questions people have as they consider launching a podcast.

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Danny answers the following questions for us on this week's show:

Why should someone podcast? How is it different from social media or blogging?
How does someone know what equipment they'll need?
What if someone isn't into the tech stuff?
Any tips on figuring out what to talk about? (I know in the beginning we felt like, "who will want to listen to us?!")
With social media and blogging, beautiful images matter a lot! In podcasting, what matters most?
For someone with a podcast, any tips on maximizing its reach?

RESOURCES:

com https://dannyozment.com/
Emerald City Productions https://emeraldcitypro.com/
Danny Ozment Podcasts https://dannyozment.com/category/danny-ozment-podcasts/

Get the Full Show Notes at: https://kimandkalee.com/podcast/launching-a-podcast/

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.

Find out more at https://emeraldcitypro.com

071: The Meal Planning Method with Randa Nutrition

Kim and Kalee — Mon, 12 Oct 2020 08:00:00 GMT

In this episode, we had the privilege to interview Randa Derkson from Randa Nutrition. Randa shares the story behind her creation of her meal planning method; going from fad diets to fueling herself with healthy, delicious foods!!

HIGHLIGHTS FROM THIS WEEK'S SHOW:

Randa, like several of us, would starve herself in order to have a nice meal out later in the night
She wanted to get healthy for her pregnancy but really only ended up starving herself at 1200 calories & overtraining
Randa shares what the experience taught her and the tools she has created to help us all eat to fuel our bodies and live a quality life without being controlled by food.

RESOURCES:

Follow Randa on Facebook, Instagram, Twitter, & Pinterest @RandaNutrition
Randa's site: Randa's Nutrition http://randanutrition.com
Randa's nutrition library with 2 free meal plans and cheat sheets http://randanutrition.com/nutritionlibrary
Randa's Get Back Your Nutrition in 3 Days challenge http://randanutrition.com/3daychallenge
Code KIMANDKALEE to save 20% off the Nutrition Guide: https://randanutrition.podia.com/nutritionguide
Built Bar and American Dream Butter - See the blog post for our promo code!

Get the Show Notes at:

https://kimandkalee.com/podcast/randa-nutrition/

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.

Find out more at https://emeraldcitypro.com

041: Breanne Freeman on Macros & Muscles

Kim and Kalee — Mon, 16 Mar 2020 08:00:00 GMT

Today we are learning about fitness, macros, and muscles from Breanna Freeman, author of The Ultimate Girls Guide to Getting Lean and Strong. Breanna is a big proponent of combining weight training with well-balanced nutrition. From her early days as a gymnast, Breanna has always maintained a physical lifestyle, but it wasn't until college when she first started learning the benefits of weight training that she truly began to understand the benefit of becoming lean and strong.

Cardio exercise can be good for you but you are most likely going to see better results with weight training. Weight training is also beneficial in keeping lean muscle mass which will help keep your metabolism boosted as you age. If you do decide to begin a new exercise or nutrition routine it's important to ease it rather than jumping in full force. As the saying goes, "Slow and steady wins the race, and over the long term, it is much easier to maintain."

HERE ARE A FEW HIGHLIGHTS FROM THIS EPISODE:

Dialing in nutrition is essential to getting results.
Make sure you balance your diet and don't skip the protein.
Focus on changing bad habits not just on reaching your end result.
When starting a new fitness routine, stick to 3-4 days a week.
Women shouldn't be too concerned about weights making their muscles big and bulky.

OUR FAVORITE RESOURCES:

Breanne's site

The Ultimate Girls Guide

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com

048: Setting Your Vision & Life Goals

Kim and Kalee — Mon, 04 May 2020 08:00:00 GMT

In past 2 of lessons of our Reset & Simplify Your Life Series, we shared how to cast a vision for your life that aligns with your priorities and your definition of success!

Now we're sharing 3 ways to dream big and take action!

Get the show notes at https://kimandkalee.com/podcast/setting-life-goals/ and share your takeaways in our private Facebook Group, the BFF Sisterhood!

https://www.facebook.com/groups/887430534685771/

RESOURCES
Grab our "3 Ways to Dream Big and Take Action" worksheet on the show notes page.

https://kimandkalee.com/podcast/setting-life-goals/

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

Find out more at https://emeraldcitypro.com