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 ...
Apr 04, 2022•7 min•Ep. 128
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 ...
Mar 21, 2022•30 min•Ep. 127
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:...
Mar 07, 2022•25 min•Ep. 125
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 an...
Feb 21, 2022•27 min•Ep. 125
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...
Feb 07, 2022•28 min•Ep. 124
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 s...
Jan 24, 2022•40 min•Ep. 123
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 caus...
Jan 10, 2022•1 hr 2 min•Ep. 122
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 cal...
Sep 27, 2021•10 min•Ep. 121
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...
Sep 20, 2021•33 min•Ep. 120
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 ...
Sep 13, 2021•35 min•Ep. 119
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 shar...
Sep 06, 2021•39 min•Ep. 118
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 ca...
Aug 30, 2021•20 min•Ep. 117
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 op...
Aug 23, 2021•33 min•Ep. 116
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,...
Aug 16, 2021•33 min•Ep. 115
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 Nas...
Aug 09, 2021•28 min•Ep. 114
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 eat...
Aug 02, 2021•26 min•Ep. 113
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 cal...
Jul 26, 2021•35 min•Ep. 112
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 ho...
Jul 19, 2021•28 min•Ep. 111
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 th...
Jul 12, 2021•22 min•Ep. 110
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. Kno...
Jul 05, 2021•26 min•Ep. 109
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. o...
Jun 28, 2021•17 min•Ep. 108
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 i...
Jun 21, 2021•28 min•Ep. 107
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. Int...
Jun 14, 2021•37 min•Ep. 106
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 gett...
Jun 07, 2021•18 min•Ep. 105
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 co...
May 31, 2021•43 min•Ep. 104
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 a...
May 24, 2021•33 min•Ep. 103
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 ...
May 17, 2021•39 min•Ep. 102
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...
May 10, 2021•39 min•Ep. 101
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 to get 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 ...
May 03, 2021•37 min•Ep. 100
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 c...
Apr 26, 2021•41 min•Ep. 99
