The Kim and Kalee Show

We have made this heartfelt decision to conclude our time on the podcast and move our efforts over to YouTube. We're not going far – we're just switching over to another platform so we're still here! HIGHLIGHTS FROM THIS WEEK'S SHOW: Why we're moving over to YouTube What you can expect moving forward Subscribe to our YouTube page now - 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.

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: If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com Let them know I sent you.

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

There are several ways you may be cutting down on your NEAT (Non-Exercise Activity Thermogenesis) – especially when you're on the computer most of your time. In this episode, find out ways you can stay NEAT active even when you're just inside the house.  HIGHLIGHTS FROM THIS WEEK'S SHOW: Non-Exercise Activity Thermogenesis refers to all the activities that you do when you're not sleeping. It means you're always burning calories, whether you're fidgeting or exercising, or walking around. Get up and do something to keep your NEAT up such as walking the dog, washing the clothes, cooking, cleaning the house, and doing other chores around the house. If you're not keen on housework, do things like walking your dog, going up and down the steps, or walking back and forth when brushing your teeth. The best step days are errand days like grocery shopping. There are all kinds of ways to get your NEAT in, you just have to be mindful of it! NEAT not only benefits your body but also your brain because it enhances your creativity. RESOURCES:  "As an Amazon Associate, I earn from qualifying purchases. Click to view our full disclosure."  Our Listener Special:  55% Off Our Meal Plans, Sugar Detox, Keto Recipes, & 7 Unique Bonuses Paramount+ Free 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

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

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

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

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

Today, we're sharing some of our favorite things – not just health and fitness, but everything – from our go-to snacks and prepared meals, to our favorite hair styling, hair care, and skincare products. Be sure to check out the links below for promos and discounts! HIGHLIGHTS FROM THIS WEEK'S SHOW: FitTrack Scale – It measures all kinds of things including your body fat, muscle rate, protein rate, your physical age, bone density, hydration, etc. Even if it's not accurate, you could see the trend either way and your progress. Our favorite snacks: Quest Chips (Try the spicy chili and nacho cheese flavors!) and American Dream Nut Butter, (Try the Butter My Cookie and Cinnamon Tasty flavors) Healthy meal delivery: Nutrisystem, Freshly, Bistro, and Metabolic 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com 

Today, we talk about healthier swaps you're going to love. We all want to enjoy our food but some things are worth swapping. And so, we're giving you some healthier alternatives that you'll still be able to enjoy – like pizza! HIGHLIGHTS FROM THIS WEEK'S SHOW: Get rid of margarine, go for ghee! Breakfast options:  Oatmeal: Swap the raisins for fresh fruit, and sugar for a sugar substitute or 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Joel Freeman is one of our favorite trainers and is the mastermind behind Core De Force, LIIFT4, and 10 Rounds! He shares how to get the max out of your at-home workouts while still enjoying your favorite foods! HIGHLIGHTS FROM THIS WEEK'S SHOW: 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

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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com 

In today's show, we're going to give you a look into what we eat and share some examples of our favorite meals for breakfast, lunch, and dinner!  HIGHLIGHTS FROM THIS WEEK'S SHOW: Our usual breakfast recipes include rice cake, American Dream nut butter, Kodiak protein pancakes, or Dave's Killer Bread. We also like to cook chaffle in batches and put them in a fridge. It's a good way to prep your meal, so if you feel too lazy to cook in the morning, simply toss one into the toaster. Oatmeal prep option #1: Mix with stevia, flaxseed, germ coconut and top them with pineapple and coconut flakes, or cinnamon and sugar. Oatmeal prep option #2: Mix it with a scoop of chocolate protein powder and 1-2 tablespoons of American Dream nut butter. That way, you're getting your carbs, your protein, and some fat.  The Dough Bar protein donuts are perfect for breakfast too! Lunch options: Grilled cheese sandwich, Quest spicy chili chips, and Ole Xtreme Wellness High Fiber tortillas with G Hughes Sugar-Free BBQ Sauce, with shredded chicken and top it with some 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com 

This week, we talk about fats and why you need them! Fat has really taken a beating since the 90's with all the fat-free food products out there. But “fat-free” doesn't necessarily mean you're going to lose weight or that it's good for you. And if you eat fat, it doesn't necessarily make you fat.  HIGHLIGHTS FROM THIS WEEK'S SHOW: Fat gives your body energy. It's also linked to brain health, healthy hair, skin, and nails, and heart health.  Your body needs all three macronutrients (fats, proteins, and carbs) and out of those three, fat punches the most calories at 9 calories per gram. But that doesn't mean you should put it off from eating it, because you need fat.  Have more flexibility in your diet. You can have everything as long as you're smart about it and you track it. The goal is to eat a well-balanced diet.  If you're counting macros, break down your macros into 40% carbs, 40% protein and 20% fat. Or since your proteins and calories are king, then just let your carbs and fats fall where they may – some days more carb-heavy, some days more fat-heavy.  Some healthy fat sources: avocado, nuts, butter (choose butter over margarine), whole eggs (the yolk is where the fat is!), ground flax, and chia 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

We live just outside of Nashville, Tennessee, and so, today, we're putting our city in the spotlight. Get a taste of Nashville as we walk you through the city like locals do. We're going to share with you a few things about Nashville that a lot of people probably don't know about. So if you're thinking of visiting or moving to Nashville anytime soon, then at least you could come prepared! HIGHLIGHTS FROM THIS WEEK'S SHOW: We know you're not a local if you mispronounce places inTennessee like Nashville, Demonbreun, Mount Juliet, Lebanon, and Lafayette. We don't wear cowboy boots and hats because it's freakin' hot and it's super humid!  Traffic is really bad – it's something to consider if you're thinking of moving here. Nope, not a whole lot of Italian places here. But we've got great barbecues and hot chicken. People used to come here for bachelorette parties and they wear the little tiaras and the white dresses and stuff, but there's NO free drinks in Nashville anymore. 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Diet phasing – there's a whole lot of other jargon around it like when somebody says they're going to cut or they're in a bulk phase, or they're at maintenance level or build level. Each phase has its purpose, and it has its perks too! It all comes down to how many calories (typically carbs and fats) you're eating. In any of these phases, your protein is going to stay around the same amount.  HIGHLIGHTS FROM THIS WEEK'S SHOW: Cutting means you're not getting as many calories as you're used to eating because you want to lose body fat or weight.  Bulk stage is when you're eating more calories than you would have to do to just live. You're adding in calories to build muscle. Maintenance level is when you're neither trying to add weight nor lose weight. Diet phasing is different from a Yo-Yo diet where you're going from eating everything you want to nothing. Diet phasing depends on your goals and your current lifestyle. It's not realistic to be in the cut phase around the holidays.   It's still important to track regardless of what phase you're in, otherwise your 150 calories of sweets per day could just add up. For instance, you can go from a 6 to a 12-week bulk phase and follow it up with a cut so you're able pull off all that extra fat you gained, and you'll see the new muscle you built.  The cut is the strictest but you're going to see those results pop out. Plus, you've built the extra muscle you didn't have the last time. You can do each phase with any type of workout. Try to mix up your training so you don't plateau. You need strength training to get the tone you want without bulking up.  RESOURCES:  "As an Amazon Associate I earn from qualifying purchases. Click to view our full disclosure."  FitTrack 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

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

As part of our At Home this Fall series, we had the chance to interview Beachbody Super Trainer, Megan Davies!! Megan is known for her amazing program that Beachbody released summer 2020 #MBF Muscle Burns Fat and #MBFA Muscle Burns Fat Advanced.  HIGHLIGHTS FROM THIS WEEK'S SHOW:  Megan shares how she went from gymnast to fitness competitor & 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com 

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

Struggling with losing weight? You've probably done everything you could to shed those pounds off in the healthiest way possible, but why aren't you still losing weight? In today's episode, we discuss what worked for us, the value of tracking and mindset change, as well as 3 reasons why you're probably not seeing the results you want. HIGHLIGHTS FROM THIS WEEK'S SHOW: 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. 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

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. 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

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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Today, we 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. 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 

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."  SoreyFitness.com 21 Day Challenge Kim & Kalee's BFF Sisterhood group 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. 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 

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. 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

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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com 

Today, we're 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. 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   

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. 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  

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. 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

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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

This 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com  

In this 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

We 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

YAY! You heard the podcast! Click here to learn more about the 4 Week Podcast Accelerator 

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. 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.

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. 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  

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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com  

We 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com 

We 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

In 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

In 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. 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

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. 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  

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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

In today's show, we 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

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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com 

In this episode, we 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. 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 

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. 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

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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

As part of our At Home this Fall series, we had the chance to 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. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

This week we 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?

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. 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