The Kim and Kalee Show

Kim and Kalee
  • 4.8 (16)
  • Entrepreneurship
  • Updated Weekly

OUR MISSION: HELP OTHERS LIVE A HEALTHY, HAPPY LIFE. We started our first online business in the fitness world. We love working out at home, and I don't know a time we didn't focus on healthy eating. With that said – just being a fitness blog didn't feel like us. While we love getting into our skinny jeans, we also enjoy trying new restaurants, traveling, and going to wine festivals. We also fell in love with helping others grow an online business after ours changed our lives in 2011. So we wanted to include what we had learned as business owners with others!

  1. 6h ago

    132. Macros, Muscle, and Starting Over with Breanne Freeman

    Breanne Freeman has been in the fitness and nutrition space for years, but it's what she's done in her personal life over the last few years that makes this one of our favorite conversations we've had on the show. In the first half, Breanne breaks down the nutrition and fitness fundamentals that actually get women results: why most people nail the workouts but struggle with nutrition, how to use a weekly calorie average so one bad weekend doesn't derail your progress, the protein target she recommends for fat loss and muscle gain, what progressive overload actually means and how to know if you're doing it, and why strength training is the closest thing to a fountain of youth as we age. In the second half we get personal. Breanne walks us through rebuilding her life after divorce, how fitness became the foundation for a confidence she never had before, and what it looks like to create a full, happy life completely on your own terms. This one is equal parts practical and inspiring. We think you're going to love her. Find Breanne at @breannefreeman on Instagram and learn more about her BFIT app at getstarted.breannefreeman.com Takeaways Nutrition is where most women struggle, not the workoutsOne bad weekend doesn't ruin your week if you think in weekly averagesProtein at 0.8 to 1 gram per pound of body weight is the target for fat loss and muscle gainProgressive overload doesn't always mean adding weight: deeper range of motion counts tooStrength training protects your joints, hormones, and brain as you ageConfidence isn't a personality trait, it's built through proving to yourself you can do hard thingsDivorce and hard seasons can become the foundation for the strongest version of yourselfYour social life and support system don't disappear after a major life change, sometimes you just have to build a new one

    47 min

  2. Jun 23

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

    In this episode, we sit down with Tina Haupert to talk through everything you've been wondering about GLP-1 and GIP medications. We're covering what these medications actually are and how they work, the rise of microdosing and why so many women are exploring that route, and how nutrition fits into the picture so you're not just relying on the medication alone. We also get into the questions and concerns we hear most often, share some real life experiences (the good and the not-so-glamorous), and talk about what long term use can look like. Plus, how to find a legit source so you're not gambling on quality, safety, or results. Whether you're just curious, already on a protocol, or trying to decide if this is right for you, this conversation is full of practical, no-judgment info. Resources mentioned: Curious about GLP/GIP + Glycine for weight loss? See pricing, talk to a doctor, and get started here Want to start with a microdose of GLP/GIP + Glycine? Check out the pricing on EllieMD here Our Guest: Tina Haupert You can find Tina on Instagram @CarrotsNCake or on her website. If you loved this episode, you'll also love her podcast, Fit + Fueled. Takeaways: GLPs are widely used and can be beneficial for women in perimenopause and menopauseMicrodosing GLPs can have various health benefits, including reduced cravings and improved sleepLifestyle changes, including nutrition, strength training, and stress management, are essential for maximizing the benefits of GLPsGLP has a positive impact on metabolism and blood sugar regulationPatience and gradual progress are essential for successful peptide therapy Chapters: 00:00 Introduction and Telehealth Recommendation 05:16 Effects of GLP-1 plus GIP 11:43 Microdosing and Benefits 17:13 Muscle Protection and Lifestyle Changes 24:36 Receptors and Sensitivity 32:00 Telehealth and Provider Support

    41 min

  3. Jun 16

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

    The conversation with Tina Haupert covers the impact of perimenopause and menopause on the body, the role of exercise and workouts, the significance of blood sugar and insulin sensitivity, and the importance of sleep and a bedtime routine. Takeaways Perimenopause and menopause bring about significant changes in the body's resilience to stress and sensitivity to insulin.Quality over quantity is essential in workouts, with an emphasis on strength training and short HIIT sessions.Sleep plays a crucial role in weight loss and overall health, and a bedtime routine can help in winding down for better sleep.Balanced meals - Protein, Fiber, and Flavor Grab $10 off $50 at Hugh and Grace with code HELLO10 Grab the Sleep SupplementGrab Hydrate + Detox (Strawberry Lemonade is our Favorite!) You can find Tina on Instagram @CarrotsNCake or on her website. If you loved this episode, you'll also love her podcast, Fit + Fueled. Chapters 00:00 Introduction and Background09:04 Exercise and Workouts in Perimenopause15:05 Blood Sugar and Insulin Sensitivity22:45 Bedtime Routine for Better Sleep28:08 Balanced Meals and Nutrition

    42 min

  4. Jun 9

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

    We're back! It's been 4 years since we hit record, and we've missed this and YOU! We're kicking off the return of The Kim and Kalee Show with two episodes based on what we've seen in our wellness community, and we brought in someone who's been in the wellness world since 2008 to help us get answers to some your most frustrating weight loss and hormone health questions. Tina Haupert — Functional Diagnostic Nutrition practitioner, founder of Carrots N Cake and Fit and Fueled, is breaking down two topics that are in every woman's group chat right now. Episode 1: Perimenopause & Menopause You're doing everything right. Eating well, working out, sleeping (kind of). And the weight still isn't moving. Sound familiar? We're talking hormones, blood sugar, sleep, food, and what exercise is actually helping vs. quietly working against you. Real answers for a frustrating season of life. Episode 2: GLPs Everyone around you seems to be on one. Maybe you are too. We get into what's actually in them, why some include B12 or L-carnitine, what microdosing really means, and how to make sure you're sourcing something safe. The stuff your doctor doesn't have time to explain, but you have questions on. We are so glad to be back in your ears! 👇 Before you go: 🎧 Subscribe so you don't miss these episodes the second they drop 💌 Share this with the friend who needs to join us ⭐ Leave a 5-star review — it takes less than 30 seconds and it's how other women just like you find us #TheKimAndKaleeShow #WomensWellness #Perimenopause #GLPs #PodcastIsBack #WellnessPodcast #MomWellness #HormoneHealth

    6 min

  5. 04/04/2022

    128: Kim & Kalee on YouTube

    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.

    7 min

  6. 03/21/2022

    127: LIIFT4 vs Body Beast

    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.

    30 min

  7. 03/07/2022

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

    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.

    25 min

  8. 02/21/2022

    125: The NEAT Thing to Boost Weight Loss

    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

    27 min
See All (104)

4.8
out of 5
16 Ratings

About

OUR MISSION: HELP OTHERS LIVE A HEALTHY, HAPPY LIFE. We started our first online business in the fitness world. We love working out at home, and I don't know a time we didn't focus on healthy eating. With that said – just being a fitness blog didn't feel like us. While we love getting into our skinny jeans, we also enjoy trying new restaurants, traveling, and going to wine festivals. We also fell in love with helping others grow an online business after ours changed our lives in 2011. So we wanted to include what we had learned as business owners with others!

Information

  • Creator
    Kim and Kalee
  • Years Active
    2015 - 2026
  • Episodes
    104
  • Rating
    Clean
  • Copyright
    © 2026 Kim and Kalee
  • Show Website
    The Kim and Kalee Show

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