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

The Kim and Kalee Show

#Entrepreneur #Business #Kim and Kalee Sorey #Self-Improvement #Podcasting Education #Kim And Kalee

18:09

HR is no longer just about managing people—it’s about shaping the future of work. Jens Baier, BCG’s HR transformation expert, discusses how AI and shifting employee expectations are forcing companies to rethink talent strategies. From re-recruiting to upskilling employees, HR must adapt to a rapidly changing landscape. Learn More: Jens Baier: https://on.bcg.com/41ca7Gv BCG on People Strategy: https://on.bcg.com/3QtAjro Decoding Global Talent: https://on.bcg.com/4gUC4IT…

3年之前 25:00

MP3•单集首页

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.

100集单集

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

The Kim and Kalee Show

published 3年之前

MP3•单集首页

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:

100集单集

#Entrepreneur #Business #Kim and Kalee Sorey #Self-Improvement #Podcasting Education #Kim And Kalee

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1
128: Kim & Kalee on YouTube 6:36

3年之前6:36

6:36

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.…

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127: LIIFT4 vs Body Beast 29:46

3年之前29:46

29:46

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.…

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126: 5 Exercise Hacks for When You're Short on Time 25:00

3年之前25:00

25:00

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.…

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125: The NEAT Thing to Boost Weight Loss 26:34

3年之前26:34

26:34

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…

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124: Dieting Distractions: 3 Tips For A Move or Holiday 27:57

3年之前27:57

27:57

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…

1
123: Setting Intentions 39:56

3年之前39:56

39:56

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…

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122: When It's Not Been Your Day, Week, Month, or Even Your Year 1:02:06

3年之前1:02:06

1:02:06

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…

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121: Wanna Go To The Movies? 10:13

3年之前10:13

10:13

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…

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120: Some Of Our Favorite Things 32:37

3年之前32:37

32:37

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…

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119: Healthier Swaps You'll Love 34:53

3年之前34:53

34:53

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…

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118: REPLAY Joel Freeman talks 10 Rounds, LIIFT 4, and Nutrition 38:53

3年之前38:53

38:53

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…

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117: When Not To Diet 19:38

4年之前19:38

19:38

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…

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116: What We Eat In A Day 33:20

4年之前33:20

33:20

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…

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115: Fats - What They Are and Why You Need Them 33:01

4年之前33:01

33:01

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…

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114: Nashville Secrets from 2 Natives 28:14

4年之前28:14