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."

1. First Access to the New LIIFT4 program coming out in July!!
2. Body Beast Full Review
3. LIIFT4 Full Review
4. Beachbody Performance Supplements Review
5. Take a screenshot of our podcast, tag us @thekimandkaleeshow, and share on Instagram (for a possible goodie).
6. Don't miss our Foodie Friday videos!! Check out the Coke Zero Starlight tasting!
7. Grab our special discounts on our Promo Codes page
8. 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."

1. Our Listener Special: 55% Off Our Meal Plans, Sugar Detox, Keto Recipes, & 7 Unique Bonuses
2. Grab our special discounts on our Promo Codes page
3. 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