The Bossticks - #92: Kim Kelly Part 2 - Pre-Res Resolutions, Good Stress vs. Bad Stress, Documenting Workouts to figure out mental patterns, and Diet Hacks and Tips

Episode Date: December 12, 2017

On this episode we sit down again with Kim Kelly (@kimkellyfit). Kim is a personal trainer and fitness expert. This episode runs dives deep into year end and holiday health and fitness. We discuss pre-res resolutions, good stress vs. bad stress, balancing holiday parties, what to eat before a workout, diet hacks and tips, how to reduce cortisol, and how to document your workouts to figure out mental health patterns.  To Connect with Kim Kelly click HERE Connect with Lauryn Connect with Michael This episode is brought to you by THRIVE MARKET. We use Thrive for our online grocery delivery on a weekly basis. They provide the highest quality products and ingredients delivered straight to our door with unbeatable prices.  Be sure to grab our deal by going to to https://thrivemarket.com/skinny to receive $60 of FREE organic groceries from Thrive Market + free shipping and a 30 day trial!" Keep in mind that Thrive Market's  prices are already 25- 50% below retail because they cut out the middleman. And now they are offering $60 off free organic groceries!  

The following podcast is a Bostick media production. She's a lifestyle blogger extraordinaire. Fantastic. And he's a serial entrepreneur. A very smart cookie. And now Lauren Everts and Michael Bostic are bringing you alone for the ride. Get ready for some major realness. Welcome to the skinny confidential, him and her.

Happy Tuesday. Welcome back to the skinny confidential, him and her show. today we're interviewing Kim Kelly. She's been on the show before and it was one of our most popular episodes so we're having her back on. On this episode, we discuss pre-res resolutions, how to be healthy during the holidays, how to get a workout in during the work week, diet hacks and tips, and good stress versus bad stress. It's going to be a good one. So for those of you who are unfamiliar with the show, I am Lauren Everett's. My blog is called The Skinny Confidential. You can find it at www.

The Skinny Confidential.com. I also have a book that's available on Amazon and in Barnes & Noble. And since then, the brand is blossomed into a podcast, workout plan, and YouTube channel. And I'm Michael Bostick. I'm an entrepreneur and business owner. I have developed and helped to develop multiple brands over the last 10 years. Super pumped and excited to see what 2018 is bringing. I think it's going to be a big year.

I'm fired up. Oh, you're one of those. 2016, a little bit rough. 2017 was a lot of prep work i think 2018's going to be cannons blastin i'm just like not a fan of someone that like defines their entire life in one year i don't define my entire life one year i'm literally just talking about 2018 going to be a fire year but um i feel like you're going to name our kid 2018 because you think it's like a fire year i'm going to name our imaginary kid 18 all right guys so we did the skinny confidential meet up in san diego on saturday it was incredible

350 of you guys showed up to do boozy yoga. A ton of girls. With Kim Kelly, which is super fitting. A lot of estrogen. A lot of estrogen. We did yoga on the deck. We had some watermelon mimosas. We hung out.

Toy drive for the kids. We got 200 toys for the toy drive, which was super exciting. And I would say it was a successful event. I'm definitely going to be planning more, which is very exciting. It was super rad to see the community, your community come out and support you like. that? Yeah. I was proud of you. Thanks, honey. Yep. And I was also kind of nervous in the corner. There's so many women there. I brought a few of my friends to kind of hold down the fork, but there was just so many women. Your friends didn't hold down shit. No, we didn't. What's going on with my friends? There were so many girls there. I was

like, listen, guys, this is going to be like shooting fish in the barrel. You know what I mean? No. All these girls are going to be there. I was like, this is your chance. It was no chance. And I don't think any of them like close any deals. Well, Taylor fucked up the mic. So there was that. I mean, Well, Taylor's not closing. Taylor's going to like. No, nobody thought Taylor was. going to do anything. He didn't. He surely did not. He's going to be editing this later. Taylor, you blew it. You did blow it. So I feel like we should quickly get into the him and her tip of the week because Kim Kelly has so much realness about the holidays. She gives like tips on reducing cortisol, a healthy gut and immune system tip, and even what to eat before a workout. So let's get into that.

Okay, my hymn tip this week is kind of intense, and it's inspired by a very intense person. So we're talking a lot about the holidays on this episode and how to stay disciplined during the holidays with our diet, fitness routines. So I thought it would be perfect occasion for me to recommend a book. Like, I already don't do that enough. And the person that wrote this book is also kind of like a recommendation as well. Well, he is a recommendation. So a lot of you may already know about an individual that I'm going to talk about here. His name is Jocko Willink.

And he may be one of the gnarliest dudes on the planet. For those of you don't know who Jocko Willink is, here is a little bit of background on him. Jocko Willink is an American podcaster, author, martial artist, and retired United States Navy Seal. He received the Silver Star and Bronze Star for his service in the Iraq War. Jock was also the commander of Seal Team 3's task unit bruiser. during the Battle of Ramadi. So he's an American hero and a total badass. He has written multiple books and hosts one of my favorite podcasts that you guys should all

check out. It's intense, but it's really, really good. It's always in the top of the business category. It's called Jocko podcast. I've showed a few episodes to Lorne. What do you think,

Lord? I love it. Yeah. It's super intense, but it's amazing. I like his book, too. Yeah, he's got a few. And that's kind of what I'm recommending this week.

So here's my tip of the week. There's a book called Discipline Equals Freedom by, by Jocko Willink that I think is the perfect quick read and holiday gift to yourself or to your loved ones. It's quick. It's all about how discipline brings real freedom to your life. And I'm just going to read it. Like, without me having to harp on the same. I'm going to just read a passage for everybody.

I don't want you to read it unless it's in his voice. I can't do his voice. He goes, this is Jocko podcast. I can't. When you do accents? It's too nary. Okay. But I'll read it.

All right. Okay. So here's the passage. Where does discipline come from? Where does discipline come from? This is a simple answer. Discipline comes from within. Discipline is an internal force.

Sure, you can have discipline imposed on you by a person like a drill instructor or that self-help guru on TV, but the reality is he won't give you real discipline because that external discipline is not strong. It will not survive. It cannot stand on its own. What you are looking for, what you need is self-discipline. Self-discipline, as the very term implies, comes from the self, you. It comes when you make a decision to be disciplined, when you make a decision to be better, when you make a decision to do more, to be more.

Self-discipline comes when you decide to make a mark on the world. If you don't think you are disciplined, it is because you haven't decided to be disciplined yet. It is because you haven't created it yet. So you haven't become it yet. So where does it come from? It comes from you. So make the decision, make the commitment, become the discipline, embrace its cold and relentless power, and it will make you better and stronger and smarter and faster and healthier than anything else.

and most important, it will make you free. So that's my book recommendation this week, and also check out Jocko, because to get through the holidays, you need a lot of discipline. Okay, we will leave that in the show notes, but I just do want to comment that you did lower your voice,

eight million octets. Well, I'm trying to sound as intense as Jocko because, you know, I can't just come in there with like... Your voice is like a different voice. A little baby voice, yeah. Well, also it's been... It's pretty dry out, Lauren, okay?

I'm going to say that was, has nothing to do with the dry voice. It gets get much tougher when I read Jocko's books. Okay. Well, you can read those to me tonight. So check that book out, guys. All right. My tip of the week is dermaplaining.

So basically, dermaplaining is like shaving your face, but before you judge, like, hear me out. I go to Lindsay at Brow Teak. I've talked about this before to get dermaplained. If I don't have time to get dermaplained, I use tinkles, which you can find, you know, on Amazon or Ulta Beauty. and they're these little pastel razors and you just shave up. But if you do have time to do dermaplaining, it's kind of amazing. So basically what it's going to do is take away those fine lines. So it helps to create that appearance of a super smooth complexion. A lot of celebrities do it. In fact, I heard

through the grapevine that Angelina Jolie does it. So I'm kind of about that. And it also takes the way all that peach fuzz. So I don't have super thick hair on my face, although Michael does sometimes look at my mustache and like point out one black hair and talk about it. You talk about it for like 300 hours, but I don't like those black hairs. It's like one black hair like once a year, but okay. Don't sell your shelf short on the black hairs. Okay, maybe it's great. But sometimes I do have peach fuzz. So what it does is it just takes all the peach fuzz off my face, so I have nothing. And I really like that when I'm applying me. up. I just think it's like a really nice base. Again, it's basically like shaving. My favorite thing about dermaplaining, though, is the absorption. So when I put my skincare products on my face after

dermaplaining, they just really sink into the skin, which is amazing. It's like they don't have to do the extra work through those dead layers. And the results last. So basically the whole thing lasts up to four weeks. So it's not like a quick thing. It's something that you can kind of wait to do. I like to do it when I tint and wax my eyebrows. It's like a one-stop shop. Definitely find someone that you trust to do this because it is a very sharp blade. What it is is it's just basically getting rid of those dead skin cells. It's like off. I love that. It's clean. You feel glowing. There's so much glow. There's so much do after dermal planing you put your serums on you feel like tighter, firmer, I can't even explain it. Once you try it, you'll be obsessed and you'll really never look back. It's kind of the bomb,

life changing, shave your face, let me know how it goes. If you like it, I would love to hear your results. If you have questions, of course, you can always email me or DM me on Instagram. So try derma planing or shaving your face with tinkles. If you want to know more, you can always head over to the skinny confidential and Google the skinny confidential shave your face. And there's like such a big breakdown. I think I've done like three posts on it. So check it out. Again, if you have questions, DM me on Insta. Okay, let's talk about Thrive Market. That's where we get all our healthy foods and organic snacks. You guys know I also get beauty items. I did a whole blog post on my Egyptian magic cream. It's kind of amazing if you haven't checked that out. It's on the

skinny confidential. So this is one of my favorite collaborations ever. It's even to the point where my entire family and I use my own code, which is, it's actually kind of funny. I actually have my cousins texting me for the code. So I want to tell you guys the three things that I got this month so you can kind of see where I'm at with Thrive. So the first thing is ginger tea. So good. The second is apple cider raw vinegar and the third is mary's jalapeno crackers so i want to tell you guys exactly how i use each of these gems for the ginger tea i use it two ways the first way is i put it over ice and i add mint lemon and cayenne in the morning so it's kind of like i make the skinny confidential detox drink but it's on crack there's something about throwing on chilled cucumber iPads and starting my morning with a spicy mint

ginger tea that just does it for me. In fact, I feel like Michael copied me the other morning. You made your own ginger tea. The other way that I make my ginger tea is that I do it plain at night and I do it hot with calm powder. So both of these medleys are ideal when you're trying to wind down. Sometimes I'll add turmeric, so it's like a ginger turmeric tea. You can kind of just do you here. For the apple cider raw vinegar, you have to get the brand that Thrive has. It's called Braggs. So it's the best ever and it just gets the job done. I'm weird and I like to do a shot of it in the morning so it has to be the raw vinegar. I don't know how you get that stuff down. You got to try it. It's so good. You're drinking it like it's apple juice. I actually drink it.

This is weird, but I drink it in shot glass. Like I'm drinking alcohol in the morning, but it's actually apple cider vinegar. Anyway, apparently it's better to dilute it with water. so I even add it to my mint ginger tea sometimes. There's so many benefits of apple cider raw vinegar that I'm just like very much about it. The Japanese actually do it to reduce obesity. You didn't know that, did you? And you're a fourth Japanese. I did not know that.

So that's a tip. You're going to be shooting it tomorrow morning. So lastly, you have to try Mary's gone jalapeno crackers. They're raw and full of fresh ingredients and perfectly spicy. So I like them with hummus and grapes. So again, why I like Thrive, I've talked about this a million times, but what it does is it breaks down each category. So you can do gluten-free, pescatarian, vegetarian, and just shop like that. So you can kind of just like lay it out and see exactly what you're getting.

So go check out Thrive, get my three favorites because they're giving you free groceries, $60 worth. You can also get some supplements. Michael loves the supplements, especially the mushroom complex. You got to get the mushroom complex. We talked about it on episode 90, I think, with Tony Zuckerbrot? Was it 90 or 91? One of those. But you've got to get that.

You guys can get beauty products. Make sure you get the Egyptian magic cream. You can get my faves. It's a win-win all around. I love having Thrive as a partner on the show. It's been incredible. So go and check them out at thrivemarket.com forward slash skinny. Remember, this is not a coupon code.

It's an actual link. That's Thrivemarket.com slash skinny. and get $60 of free groceries and free shipping plus a month free trial. Check out my favorites. Happy shopping and let me know what you think about all my faves. Kim Kelly is a very popular fitness trainer in San Diego. You can always spot her running around in her neon pink workout clothes, sipping her hot, huge orange hydroflax full of water.

She's my trainer who happens to be working on the skinny confidential body guide with me. We work out five days a week, and while we are working out, we are writing down workouts for you guys, which are coming in early 2018. Kim is dynamic, compelling, beautiful, and badass. She instructed 350 women at the skinny confidential meetup this weekend and is for sure the hardest trainer I've ever had. I feel like Michael agrees. She works at Yoga 6 and Body Rock and Incinnitus, and when she's not working out, she's a wife, mom of two, and an amazing friend. could not be more excited to have her on the podcast again to discuss how to keep it tight and

write during the holidays. Kim, welcome to the show. This is the skinny confidential, him and her. Welcome back Kim Kelly to the skinny confidential, him and her show. Thank you. Good to be back. We're so glad that Kim is back. Her episode was one of our most download episodes. So we decided to niche down and talk about health and fitness and wellness during the holiday season. So Kim and I were just talking about something she called pre-res. And I want you to tell the audience a little bit about what that's all about so they can do a pre-res. Yeah, well, I'd like to start my New Year's resolution now. So we all know it's very hard from Halloween into New Year's Eve. There are a million things going on from parties and activities and extra bake goods and events and

snacks and wine and cheese and all that. So much wine. So much. So start it now. And don't overwhelm me. It's like, oh, my God, it's an hour workout every day. Just think of it as like, okay, I'm going to commit to daily movement. I'm going to commit to staying focused on my workouts. I'm going to commit to, you know, my three snacks a day, my three meals a day, drinking lots of water, getting a decent amount of sleep. Don't overwhelm yourself. But don't wait to January.

Don't let everything go, you know, basically. By the wayside. Yeah. Thank you. We've all done it, too. Absolutely. for the next six weeks. So do it now. Even if it's a little bit every day, you feel so much better. I don't really do any New Year's resolutions because I start now. I usually grab a couple

friends and I say, okay, let's do three workouts a week together and then three on your own and tell me what they are. So we just keep each other accountable and we just stay motivated. That's so important. And even like eating and drinking, I think instead of saying, oh, I'll deal with it on the new year, there's like so many things and we'll get into this like balancing your checkbook. Like instead of, you know, having five glasses of champagne, maybe have one in a vodka soda afterwards. Yes, absolutely. Well, the problem is, like, the holidays come around and everyone says, okay, this is the time to just let the wheels fall off. Exactly. And then, like, you make this New Year's resolution, but you've made it so difficult on yourself because you just destroyed

yourself over the holidays that you can't, then by the time the New Year's resolution comes down, you're defeated. You're like, wow, I'm so far behind. Exactly. Another thing I encourage, I'm not into scale, I don't even own a scale, is to do inches. So every, let's say every, 10 days during the holiday season. I guess you could do it once a week. Do your inches. So do, you know, take a measuring tape, do chest, belly button, hips, and thigh. And I would encourage a picture in a jog bra and shorts or a bikini, the same one you're going to do every 10 days. And pictures don't lie and inches don't lie. Don't worry about this scale, because that'll go up and down according to muscle gain, which is good. You want to hold and protect and gain lean muscle mass.

So I don't ever look at the scale, but I do focus on inches, and I do look at pictures. So tonight we're going to get Michael butt naked, and I'm going to take a picture of you to hold you accountable. I want to see you before and after, but naked and downward dogs. So it'll be like every other night of our life. Front side and back, and then he'd have to be butt naked every time you took the picture. I think I want to do that, actually. I'm not choking around. Okay, so let's talk about the workouts if they're doing the pre-res.

I know you're all about daily movement, so talk to me a little bit about that. I am. So some just simple little hints that I was chatting about earlier is, listen, there's little things you could do every day to add steps and movement. So when I go to a store, I park at the furthest parking spot away. So I know I'm going to get, and yeah, it's, I mean, sounds stupid and simple, but it counts. So park further away, walk the stairs, don't take the escalator or the elevator. I always walk my dog in the evening when I get home and it's dark out now, but yes, I'm the geek with the...

A little flashlight? Yeah. A little fanny pack flashlight. How long do you walk the dog when you walk the dog? You know, 25 to 30 minutes, maybe. And I bet the dog looks forward to that as well. I loves it. Yeah.

And it's just good energy. I'm out and early evening. It feels good. Yeah, I love that. On top of that, that's just extra little things. But, and I don't freak out if I'm... I don't have a full hour all at once to focus on a workout. I've split it up into group.

So I'll have 15 minutes in the morning. I'll say, okay, I'm going to get 15 minutes of strength in right now. Then at lunchtime, I'm like, okay, here's my 30 minutes. I'm going to move. Do some stairs, jog, you know, walk briskly, get your cardio in that time. And then 15 minutes in the evening will be like a yoga flow or some kind of like stretch out. So there's no excuses on that. And I kind of want to talk about that because a lot of people, that step, a lot of people will say,

I don't have an hour. Exactly. I hear it all the time. But you do have 10 to 50 minutes. You absolutely do. So even if it has to be like 10, 10 and 10. I mean, I was doing a photo shoot. It's kind of off track a little bit,

but I was doing a photo shoot the other day. And she needed me to be in this push-up position. And I was just doing push-ups slow. There's no way I did more than like three minutes. My arms were burning the next day. I'm like, what did I do? I'm like, oh, yeah, I just did those push-ups really slow and I held them. So you can be effective in a short amount of time.

And that was during a photo shoot while you were working. So you're multitasking. Exactly. Exactly. So just think of it like that. And I like to think of it as the three S's. So I want to sweat, get my sweat on, strength, and stretch. So try to combine those in your.

So strength, sweat, stretch. Yes. Sweat will always refer to your cardio. Strength is your push-ups, tricep dips. If you're going to use weights, great. And stretch could be your yoga flow or, you know, if you're going to do some pull. I got to get on the stretch. Have you got your three Ss in today?

I feel like you haven't. I got the strength. sweat and I didn't get the stretch. You did? Yeah. You worked out today. Yeah. Oh.

I only, but like you said to your point, I went down and did the treadmill for like 15 minutes and then I did weights for another 15 minutes. I didn't have a lot of time. Perfect. But still 30 minutes. And Lauren, you could touch on that sometimes when we have to shorten ours from under an hour. You've left gone.

Oh my God, that was even harder. Kim and I work out probably four to five days a week. And we, sometimes we have to squeeze it in in 45 minutes or an hour. and, you know, sometimes we get an hour and a half, which is great. And sometimes we get like 30 minutes. But the point is we're always trying to figure out ways to squeeze it in. What if someone is, I always think if I worked nine to five, how would I get my sweat in? And I don't think I would do it before because I like to have my mornings.

And afterwards, I would be ready to go home. So what I would do if I work nine to five is do my lunch break. Yes. How can people utilize like a nine to five job outside of a, corporate building to work out? Well, one of my jobs is a corporate job, so it's interesting. So I go twice a week and I have for five and a half years. And I keep that because it's super rewarding because I go to an office building. I don't work in office. I haven't in years. But I see like floors and floors of people behind cubicles and it is the highlight of their day to come down. They're lucky enough

where they have a fitness facility. But there's grounds around the building. I mean, get outside and walk. So they offer different classes. Our classes are 45 minutes, and I can see the mood when they come in, because they're usually like just stressed. They've been working the last four or five hours behind a desk, around the phone, at a computer, behind a screen. And I just turn on the music, and it's go time. And it is, I can tell the mood, and we'll talk about that, too, the endorphins and

the dopamine, and what that does for you to move during the day. You don't have to sweat your buns off or, like, just crush a head. hit class, but you need to move and just watch and notice the difference in those levels, in your mood, in your energy. And then they go back to their death. And they're, I'm sure, far more productive. So if you don't have the, if you work in an office or a corporate environment, and they don't offer an in-house gym or facility, you know, many don't. There's a front door to that building. But don't you think. You're going to walk out that front door. And do something. This topic comes up. It's like a hot topic really long, like the nine to five.

it's difficult to work out. But like for me, and, you know, I work for myself. I don't work nine to five, but I work a lot. It's one of those things where I don't really get this whole thing nine to five. It's like, it's one of the, I look at it's like, it's one of those things. Like if you make it a priority, then either you'll get up earlier and do it or you'll do it after work. It's like, I don't know if it's so realistic to take a 30 minute lunch break and get a workout and then go back to work. But if somebody wants to work out and they really are motivated to do it, like there's so many hours after work and so many hours before that you can do it.

And I think that if you're making an excuse, like, oh, I have to work all day, I can't work out. It's like you're not working 24 hours a day. Yeah, I mean, I think for me, what I do, and I've talked about this a lot, is I Google calendar my workouts and I make an appointment with someone, whether that's you or Pilates or, you know, by myself, whatever that is. I have it in my calendar as an appointment. And if I don't get that in, I don't have clarity for my work. I have, that's a working hour for me to work out because I get so much clarity in that hour. Exactly. And what I've also been doing is, you know, going on the treadmill.

grabbing my phone and returning emails for an hour. Well, think of how much time people waste, like on Netflix or, you know, playing games or going out with their friends. Like, you could take 30 minutes of that time and get a work out of me. Exactly. 30 minutes a day, you know, seven days a week. It's not a lot. We're talking, what, you know, a few hours?

Talk to me about your tip with your girlfriends, because I love this tip. With your happy hour, you said. Oh, okay. Thank you. I had so many tips. I'm like, which one? Okay, so we all have friends and they're like, yeah, let's go up for a drink. Let's meet me at so-and-so.

Let's go to Happy Hour. And I'm always like, great, let's grab Heather's 5 p.m. spin class first, and then we'll go to cocktails next door at such and such. Or let's go ahead, if it's a weekend morning. Let's go do a beach workout and go to brunch at La Berge after, which I know you guys do, which is awesome. You know, you take time to, we work out together, which is great, and then go enjoy, you know, a good meal. Or I'll say, hey, how about a Pilates class and we'll grab a juice after?

work it into an activity and then reward yourself after. Think about what did I do to earn this glass of rosé or two. It's so true, though. You just have to think about it. It's balancing your checkbook. Yeah. Okay, let's talk about self-care because you were telling me about a bunch of different things that you can do like aromatherapy, like just talk to me a little bit about that.

Sure. So outside of getting your workout in, there's definitely some easy things that you can add to your regimen and probably you already are. but aromatherapy, yoga, massage, hot bath. These are all things that will help, you know, certain aromatherapes sense. I'm not a master in that, but you probably know somebody that has oils around them all the time.

And there's certain oil citrus is uplifting, you know. I do tangerine for Michael. You should be really blessed. What does tangerine do? It uplifts you. Yeah. I feel very uplifted. I'm going to pour it all over your face tonight.

Sorry, gone. And I love eucalyptus. Even though that's, I'll spray it all over. I have this eucalyptus spray that I spray in my shower. I'll spray in my, I love it at nighttime, even though it's not a relaxing sense so much. I just love how it smells. So just whatever resonates with you, but it's nice to have those. My friend Maggie from the blog, I'll have what they're having, takes eucalyptus from the farmer's market.

She goes and buys a huge bunch of eucalyptus, and she hangs it over her shower. So the water goes through the leaves onto her every morning. And she swears by it. She does it once a week. And I just thought that was such a creative idea. I like that. I know. Okay.

I might be stealing that. Wait, so the shower heads like spraying through the leaves? Yeah. It's like an outdoor shower. So to get one use out of that? No, she just uses it all week. Wow. I know.

See, lots of things. So rheumatherapy is great. Yoga obviously can help reduce inflammation in the body. Plus it's that mind-body connection. When I do yoga, it's definitely, even through my teacher training at yoga, it taught me breath with movement and that does make a difference. I still, every time I teach I'm like, I tell people when to inhale, when to exhale and they're like, wait, when do I do that?

It matters. So you want to connect that together. Yoga helps with that. Massage, we all know the benefits of that, ease anxiety, reduce stress, even some pain related insomnia. Hup bath is awesome. Relaxed muscles in mind. Epsom salts will help with, you know, the muscles.

So even if you can get a. couple of those in a week. That's awesome. I also think it's like such a nice detail to do for yourself, to take a minute and say, I'm actually going to set this boundary where no, you can't text me and no, I'm not going to respond to your email right away. And I'm not going to be to the tune of everyone else's drum. I'm going to take a minute for myself.

Yes. And take my eucalyptus shower with fresh eucalyptus. I told you. I purposely don't answer emails for certain periods of time. I'm going to throw it back at you guys. If you were, I'm obviously in a massage, your phones aren't going to be there. hot bath phone with you not with you near you by you where is it for me not with me I would be reading on my phone let me tell you what we what we did we were in new york and we

we are we in new york wherever we were you're gonna tell this story and we did a handshake dead eye look pinky swear agreement you broke it too you broke it too that the phone would not be in the bed anymore no I did not break it yeah you did every night my phone goes away from the bed But this one, she is attached. She can't get away from it. I feel like the theme of this week for you is like liar. You were on the phone this morning. No, the theme of the week is throwing you under the bus and calling you out.

What do you think about the phone in bed? I mean, you're talking about like eight, nine o'clock. You're doing some work, you know, set it up in bed. Yeah, no. No, you don't like it. You're so good with your phone. You know what? It makes the bedroom for me.

One, it's irritating. I can't sleep. But two, it's like, and it like heightens your sense. especially if I'm on and heightens your senses. But three, it makes the bedroom a non-intimate area. Yeah. Right? Yeah.

It makes the bed feel like it's an office space, in which case, like, I'm not, I'm just not into that. Do you want to see a therapist about it? No, no, I'm talking it out to the thousands and thousands of listeners and the worlds and Kim. And I'm putting you on blast. Okay. And no, at the end of the day, we all know when people say, oh, if you're having

trouble sleep and, you know, get away from the screens, but also romantically, sure. I mean, the phone has to be. I mean, you know, have you ever looked at this. It doesn't give you a boner. Have you ever looked at a side profile of some. someone with an illuminated light in the dark on their face with their chin tucked in. Not the best. That is so rude.

For that reason alone. So even for the ladies and men out there that are thinking like, oh, well, it's not that big of a deal, just understand your significant other is looking at a side profile with illuminated light shining upwards with a chin tucked in. I have to look at you in a non-flattering light with a chin in the chest. So I don't feel too bad. Okay. So you created a seven-minute challenge.

I did. And this could be, so don't let that interfere or still get your daily movement, but I really do want to present this challenge throughout the rest of the year to you guys. So seven minutes and we'll change it weekly. And no, you can't do zero minutes on Monday and 14 minutes on Tuesday. Seven minutes a day. Seven minutes a day. If you don't have seven minutes to yourself, I don't know what to say. And you don't have a life.

Yeah, exactly. Cut something out. So the first one will be 10. So everything's going to be based on 10, 10 jumping jacks, 10 burpees, 10 pushups, 10 fast squats. And you repeat it. Put the timer on, seven minutes and then record. Like, oh, my God, it's got eight rounds. Maybe the next day you got to nine rounds.

Maybe you went out on Wednesday night and Thursday you got to six rounds. I kind of like to look at that. So did I go out the night before? What did that do to my round of? It's interesting you say journaling. There's an author that I like that's been on this podcast named Brian Holliday. And I was reading an article we wrote the other day. And he said that he does not that workout, but he journals exactly like that, like, the progress in his workout today.

So he can, like, track it and keep progress reports. It's great. It's critical. And you don't think, I have another thing I wanted to talk about, and I guess I'll bring it up now. It had to do with the, you know, we'll go, give you an example of, like, you went out Saturday night and you just party. And it was great and fun and went to town on the drinks and had fun and Uber. home and then the next morning you're meeting your friends for brunch and you skip your workout, you go to brunch and you're looking out the window and you see people working out on the beach

and they're doing like squat jumps and lunges and push-ups and what's your mood, right? And then you look over and those are runner. I know because this is happening. I'm like, you just feel so horrible about yourself. You feel like, oh my God, I can't believe I didn't work out, look at them. They're having so much fun. I wish I did it. So if you are going to do partake in.

that, which we all are going to go to parties. We're going to go out. We're going to have fun, as you should. But don't skip it the next morning. You've got to fight through it. And if you're puking through it, then you puked through it. I like it. And so we're going to do the seven-minute challenge. We'll put like the details on the skinny confidential. We're going to do it throughout the holidays, which we're going to really get into what to do during the holidays. But we're going to do the seven-minute challenge during the holidays. We'll put it up on the blog and the show notes. And then Kim and I are excited and we'll get into this more later, but we are working on revamping the bombshell body guide workouts because I've been working out with Kim for the last year and I want to

bring her workouts to the guide. And I want you to be able to train with Kim who trains me. So you'll be training virtually with my trainer. So that'll be fun. Awesome. Yeah, very excited about that. Okay, so we'll get all the details on this, on the skinny confidential. Okay. So you talked about dopamine earlier. Can you tell the audience more about that and just break it down in layman's terms? Yeah. So when you exercise, I mean, anyone listening and you two included, how do you feel like, give yourself, during the first five minutes, it's always like, after, let's say, 10 or 15 minutes

into the workout, what do you notice about yourself or about your mood or about your, it? It always takes me like 20 minutes to get rolling, right? Then you get your testosterone up. Well, no, it's funny because every day it's a little bit different. Sometimes it's 20 minutes for me too. I'm like, oh. That's what's hard. It's almost like you feel the minute it kicks in.

You're like, it is hard when I do like today, the 30 minute workout. Like it does take me 20 minutes to get in the zone and then I'm like, then I'm good to go. But I think it for different, it's different for different people. But for me now, like it takes me 20 minutes to get in the headspace and to get my cardio up and to get like my blood flowing to where I'm like optimal performance. Yeah. But then you take that and it's, you know, rising those levels of endorphins and dopamine. and it will stay with you throughout the day. So it's not like, I know you only have 10 minutes left there, but still you've got that.

No, then you get like the energy boost for the rest of the time. Exactly, exactly. So that's a little bit what I wanted to talk about. They trigger the positive feeling in the body similar to that of morphine. Wow. So that is your happy, feel good, you know, pleasure. And which is why it's so important to get that during the holidays because you're running around like a psycho. There's 8 million family dynamics.

You want to stab yourself because you have a list of present. Like it's like so much going on with work and like stress, relationships. It's a lot. 100%. But I get clearer too. Chart it again. Just like I gave you that example of going on Saturday night and sitting at brunch the next morning looking at the people working up.

Chart it. I mean, when you missed your workout, how do you feel? There's a little chart I have on here. Maybe we'll put up on the site too, which is kind of good all year round, but especially during the holiday season, Monday through Sunday. So there's the list I have written down here is, you know, you're going to say, how much water did you drink today? How many hours of sleep did you get last night? How many snacks did you have? Because you should ideally be having the three snacks, three meals.

How many meals did you have? What was your workout? Sex option to, you know, say whether that's going on or not for you. Sex is important. It is important. Mood. What was your mood like that day? Were you calm, happy, sad, anxious? Then if you put the mood at the end, you could see, well, maybe I was anxious because I didn't work out or I slept for four hours or I was just, You know, so you look at what you did. So do you keep like a separate journal just for this? I do. Okay. Do you really do it every day?

I kick it in this time of year. Okay. I start with Halloween. So this is part of my pre-res. So it's like it's kind of like hacking into your own self. It's like if you, you don't know why you're feeling upset, but you can come back and track you say, okay, I felt like shit because I didn't work out or I felt like shit because I ate something bad or I felt really good because I did this.

You can kind of like recognize what makes you feel good and what makes you feel bad. It's like a pattern. Absolutely. I mean, absolutely. the sleep, the water, the meals. I mean, some people, and then going back to let's... I would even maybe add, like... Yeah, what would you?

Well, I was thinking about it for myself. Like, I would add, like, maybe a scale of one to ten of how you perform at work. Productivity. Like, productivity, right? For me, like, because I can tell if I work out, then I get a lot clear in my head and I can make sharper decisions quicker or faster or just more efficiently. So I think maybe for professionals, they can add that and say, okay, am I doing better in the workplace when I work out or worse?

I think you should add, too, like how many times you gave your wife compliments. Yeah, I think that would go into other categories that would lead to other things. Maybe in the sex category. And you can look at that. Three compliments equal first base, four, and so on. Okay, so they can get those receptors triggered in their brain by exercising and moving to reduce the, or not to reduce, to release the chemicals. Absolutely. And do you want to touch on cortisol?

Yeah, let's talk about it. Let's talk a lot about it. Yeah. Let's talk a lot about that. Okay. So cortisol is our stress hormone, and I have this little excerpt I think I got from health. Can I ask you one thing, though, about cortisol? And this is, it's, it's, I'm going somewhere with this.

I heard that you also release cortisol into your bloodstream when you work out, right, when you lift weights and stuff. So it's like, I heard there's a healthy balance. A good and bad, like, version of cortisol. Yeah. So what this little excerpt I was going to read is it says if athletes and patients can derive psychological benefits from exercise. so can you. Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators. So really going back to the cortisol, it helps reduce levels of

cortisol. So cortisol being your stress hormone. I guess there's, yeah, there's definitely good and another chart I have are the good words and bad words. There's good cortisol, bad cortisol, good stress, bad stress. So good stress is work is busy. My clients love me. I have to turn work away. Everything's great, but that can be stressful because you're so busy. You have a lot going on, even yourself. Good stress could be like stress in the gym too, right? Like if you're in high-intensive activities?

Absolutely. Absolutely. I can think of many, pretty much every time I teach that heated boot camp. It's like you just, and I talk myself through it and I always feel great at the end. But yeah, it's stressful, but it's good stress. So, you know, bad stress, of course, is death, divorce, relationship conflicts. Anxiety, worry. Yeah, exactly.

So that will bring on the cortisol. And so cortisol is dangerous. You know, we really have to check that because stress is... I think, like, to prioritize it, if you put death as the worst case scenario, right? And you understand that cortisol, in a way, brings you closer to that. Then you have to kind of reverse. Like, okay, I'm very stress. I'm very worried, but I'm not dead.

But if I stress and I worry, then I'm going to bring myself closer to death. Yeah. And that's kind of really messed up way to look at it, but it's also kind of the truth. Yeah. is that's a good point absolutely so anything you can do when we talked about it aromatherapy hot baths yoga meditation work out you know don't just go straight to your reward which is cocktails with your girlfriends it's the you know the workout first so and that's part of what you know Lauren and I have talked about in the past too is and maybe we'll touch on that like I had said to her one time

know your believe in yourself know yourself discipline yourself so you've got to like know what you're capable, believe you can do it, and then discipline yourself to get it done. So what does that mean? That means you're invited to seven parties next week. Will you guys go to seven parties out of seven? No, God, no. I'd rather stop my eyes out. Please, if you're listening, do not invite me to any seven parties. Done, right? One per month for me. Okay, so let's be realistic. I'm going to put it back on you guys. So because it is Holly said, you probably get invited to a law even more than normal. How do you balance? How do you balance? How do you say yes and no because you have to be disciplined or you're not going to get what you need to get

done. I was thinking about anchor babying Lauren so that if we had the baby, then I could have the excuse of not having to go to anything, right? He does think about this. He does fantastic. Right. So like if you have that child, I'm not there yet, but I feel like that would be a good like get out of jail for it's like, oops, sorry baby or sorry. Can you use your dogs? The dogs, see, you can and we do sometimes, but it's difficult because some people don't like it's a dog, right? Like, you know, like they don't have that kind of close-knit relationship. I can tell everyone I have to change your diaper. Yeah.

I mean, you could tell anybody anything. Right, you can come up with. But at the end of the day, you're going to get invited to a lot, even more so this time of year. And it's tempting to want to go, because you look at it. You're like, everyone else is going out. Everyone else is having fun. Everyone else is having a party a night. It's like, why don't you want, you know, try to be that person in the conference room

at 8 a.m. the next morning that's alert, awake, and feels great. what I do is I Uber I always choose my If I'm not going out, my husband I Uber with my girlfriend Julie and we Always we Uber together We Uber home together So we make each other accountable for leaving

And she's kind of an early bird She's like a 5 to 9 or so I'm like Okay I'm with you Julie Julie do you want to hang out Let's do this Don't flirt with girls So that's one of the ways I And also I know my threshold

So you got to know your threshold. If I go more than three nights, I'm operating at less than 75%. There's no doubt about it. I can get away with three nights, but, you know, I go four and there's just the performance, the energy, the focus, no matter what I'm, what spark or whatever I had for, you know, my amino acids. It's just not going to help. So I know what I need to do. What about when you drink? Let's talk about drinking during the holidays.

You can go three nights. What does that look like for alcohol? Like, is it a glass of wine? Is it vodka? Like, what is it? And be honest. Yeah, yeah. We have some, we have some partiers on, you know, with that lesson. I'm just, I'm, you guys can't see me, but have a big smile on my face right now. Because I've taken a like into Don Julio, but. Which one? The Inejo? Yes. I love that one. I had it last night. It's good, but I just keep it simple. You know, I don't add a bunch of it. But anyways, I need to tell you. But yeah, I'll do like a Don Julio on the. rocks with lots of lime, maybe a little splash of club soda, and then a water, you know, and I don't mix, I don't go from Don Julio to rosé. So if I'm going to do rosé, I will do like, I don't know why I think this is okay. I'm a little weird. I will do like a glass of rosé and then a vodka soda. I feel like that's not as bad as a mix. Is that strange? No, there's like that old

sense, like liquor before beer in the clear, beer before liquor, never been sicker. Right. Did you tattoo that on your head? I should because I need to remember it because I always break the rule. Here's what you, and this is a good little trick too. I, you know, you want to have maybe have a drink before you, if you're going up for a meal, have water during the meal and have a drink after. Also, if you think you're going to be tempted, put a mint in your mouth or put a, you know, spray mint or chew gum because I tell you, anytime like I'm chewing a piece of gum, I'm like, oh, you want to taste this? I'm like, eh, it's not going to go with my mint flavor or my cinnamon gum or whatever.

Speaking of mint, don't you do something with mint with cocktails sometimes? Oh, yes, I love that. So I'll do a vodka soda with fresh. I just squeeze a bunch of lime and I put mint leaf in it and I just kind of muddle it myself unless the bartender will do it for me. I love that. You know, Tanya from the F factor or the F factor said that she also sometimes will ask them to muddle cucumbers.

Yes, I've done that. That's good. You can get creative. You can get so creative and that involves, guess how much, zero sugar. I don't do any mix. I'm not a mixed person. And if I do, I'm like literally a splash touch. I micromanaged the bartender.

Yeah, I did it recently. I think I was at LaBerge. And for some reason, I was like, my girlfriends were having Bloody Marys. And I was like, eh, I'm just going to do a vodka soda. But I needed a splash of something, and he had fresh grapefruit. And it was really good. That's perfect. So I did that.

Lisa Vanderpump does rosé, and she puts ice in it, and she does a big wine glass, and then she does soda water. And so she makes a spritzer. Yes. And I think that a spritzer's great. I sure, like, I know you're not supposed to. to do that with wine. But like you still get a little taste of the wine. It waters it down. It's less calories and you're getting water. I would highly recommend it during the holiday season because it's

really hard to go to a party, especially, you know, long events. And for me to sit here and tell you guys just have two, sometimes that's a little hard. But if you're, if, you know, you have a big glass like that and it's filled with half rosé and half clips, you know, you won't get that buzz on so quickly. You'll be able to drink more and, you know, just like I said, throw a mint in your mouth in between. and it will stop you from. I think like we all just said, like the biggest mistake in everyone that's a seasoned drinker, no, like it's mixing, mixing.

And not just mixing different liquors and different spirits, but mixing all those stuff. Like don't jack and Coke and cranberry and vodka. Like all these things. One, they're rookie drinks and you should never do it. And you look like a fool doing it. And two,

it makes you sick as hell. Speaking of a fool, we were just in Cabo and if I, my memory serves me right, you went from tequila to red wine. That was a full move, and I paid for it, and it's true. And I told you, listen, I'm the first admit. Don't, what is that saying?

It's like, do as I say, not as I do. Yeah. Okay, so we talked about alcohol, but I want to talk about carbs. Yes. Gosh, there's like a lot going on. There's a lot going on. Let me just touch a little bit on it because I am a fitness instructor, and I train and teach a lot of people.

And so many times, I can't even tell you any times, it'll be maybe quartered or halfway through the workout, and I'll look at that individual and they're falling apart. It was like me the other day. Yeah, it was. It actually was. Oh, okay. All right.

Then I'm going to use you if you don't mind. No, it's true. I was completely falling apart that day. So I usually will ask, what did you eat? And you forgot to eat. I forgot to eat. How did you forget to eat, Michael? I just was, I wasn't in the zone.

And you know what? I forgot to eat dinner because I was in the zone at work and I was just like really flowing out some stuff. We don't need your whole life story. And then I got home. I was like, oh, it's late, and I didn't want to get, like, something bad from postmates. And of course, Lauren, you know, stocks are fridge with like lime of beans and like some like, some like. For display.

Lucky charms, never eaten them. Cale leaves, you know. Looks cute. And so I didn't. I didn't have anything. Can't blame her, though. So then I just said, okay, I'll eat in the morning. And then I, we woke up and I just forgot.

I was like, oh, we got to get to the workout. All right. So harsh. Harsh. Okay. I want to hear what she recommends for carbs. Oh, my goodness. So the carbs, you know, there's good carbs and bad.

Here we go again. Good and bad. right good carbs, bad carbs. What are bad carbs? White bread, white pasta, white flour, white rice, white, white, white, rice. Why don't just go white is bad. Get rid of it. Okay. Brown is okay. So whole grain, you know, Ezekiel things, quinoa, sweet potato, sweet potato. What was that? Everyone says Ezekiel. Absolutely. So a lot of people are like, I can't have bread. So don't freak out. Like a good thing pre-workout would be a whole grain toast. I actually like fresh organic olive oil and a little Himalayan sea salt. But an avocado is great too. So both those

equal healthy fat, right? Olive oil, avocado, healthy fat on your carb. The carb will sustain your energy. So it's a slower digestion process. So it will stay with you and fuel your workout. And I'm all about if you want to put a piece of, you know, organic chicken or turkey on it, I do eat organic white meat. I'm not vegan. But if you are vegan, maybe add some sprinkle some hemp seed on top of that toast with avocado, you know, hemp seed. I love it. So you have to have something. You can't like if you're going to go, you know, if you have an event in Los Angeles, you're driving to L.A. tomorrow morning. You're not going to get there in a quarter of a tank or even less. So you just think of you have to get put gas in your car to get from A to B. You have to fuel your body to get the work.

So and don't what you got, your time is precious. This holiday season even more, every holiday season even more. So so. So why would you, you know, schedule or book you work? out and show up and not be able to perform. So if you're going to, you're going to perform, you're going to need to put some. And it sucks because that day was miserable because you just don't have any energy. I know. I could kind of see that. No, I know.

But just because for me, like, I knew that I could do better and I knew that I wasn't. And then, like, you're suffering through it because you don't have any energy. And then instead of the, you know, dopamine and the endorphins and you're like, I feel great. You're like, when is this going to be over? I'm miserable. Well, then you feel bad about yourself. You didn't perform where you wanted to perform.

Yeah. I have three tips and foods that I. like and I want you to dissect each of them. The first food is hemp seeds. And I like hemp seeds because they have tons of protein, which a lot of people don't know. They just think it's fiber. It's fiber and protein. So I throw a bunch of those in my smoothie. Can you speak on hemp seeds? I love hemp seeds. It's also healthy fat. So I will spring. And another thing, I have this on my notes to talk about. And I'm sort of sidetracking, but whole foods. We all think, oh my God, it's kind of a pain to go to a park and get in. I'll tell you, I've been going there so much and I have never made a salad that's cost more than nine it's usually eight

eight dollars to nine dollars which if you think about it I'm going to get to my point in a second you can go to any juice bar and you're not paying less than ten or eleven dollars for that juice and guess what it's not going to have protein in it it's not going to have healthy fat in it it'll most likely have sugar and yes fiber I'm not against juices but just know where your money's going to get it but ten or eleven dollars on that juice or I went to whole full I go to Whole Foods all the time. And I start with my greens. And then I'll put a little bit of quinoa and lots of veggies.

And then I do my protein. They have salmon there at the bar now or chicken or whatever your protein. And at the end, they have all these little canisters that you shake. hemp, chia, flax, pepper, salt, nutritional yeast, which I love, all kinds of different vinegars and oils. So I'm just referring to that because I always sprinkle. I'm going to have to do that. I just got to get over my fear of the people at the salad bar.

Yeah, he has a fear about that. What do you mean the people that move around you? Well, like, just like, you know. No, he doesn't like to touch. He thinks someone's touched something weird. Like, who knows? You touch so many doorks. Cold foods, I feel like they're always cleaning the counters.

There's always someone there. There's dirt everywhere and bacteria. I just worry like if someone's in there like sneezing in the salad. No one sneezing. I mean, come on. Right, but I'm going to try it though. I'm going to get over my fear and I'm going to do it. Get over your fear.

The only reason I bring that up because it's, I think it's a new thing for them. They have these little shakers and you could shake anything from the hemp to nutritional yeast, which I also love. And all, like I said, tons of different things in the vinegars and oils. So you just, back to another point on the salad bar, just watch how you can add extra calories too. So we're going to get on to that in second. So hemp seed and smoothies.

Yeah, I put hemp seeds on salad. Yes, and yogurt. Love it. So if you have a non-fat Greek yogurt, I will put hemp seed and then a scoop of vanilla protein powder because at the end of the day there's never enough protein in the yogurt. Make it plain. Make it, you know, non-fat, make it Greek. or I use goat yogurt, add protein.

So that's a, I know we're going to probably get to that, but that's another thing I wanted to talk about is how you can just throw, so we talked about carbs, we started there, how you can shave calories. And without obsessing about it, you know, just think about how can I shave calories throughout my day. You know, I had just said, so at the salibar, I choose olive oil and lemon or red wine vinegar, start a meal with lemon water, brush your teeth or have a minute. We've already talked about that before arriving to an event.

How can I add fiber? Now I know Lauren's big on this and we've been chatting about it. And I even read something last night that was great, very helpful. So five things I learned. Fiber helps food pass through your system. Fiber revs the metabolism. Fiber produces short chain fatty acids which help induce feelings of fullness. for if you're like me, I consume a lot of protein.

It helps break the protein down. And fiber boosts good gut bacteria. So that will bolster the immune system and also elevate the mood. So that was just on fiber. So Lauren, I know do you want to add any of your... I mean, we did a whole podcast on fiber with Tanya. No, and I think everyone should go and listen to that just to understand how important fiber is. But just in a nutshell, like you said, basically what fiber does is push the

the protein out of your body. So you're going to go to the bathroom more, which is great for weight loss and getting toxins out. I have my GG crackers that I carry everywhere with me. I love those. It's not about losing weight for me. It's about getting that fiber in to push the protein out. And I find...

Well, it's going to boost your metabolism, too, and help you break the glucose down on sugar. So the GG crackers, you know, are a great vehicle. That's what I call it, a vehicle. So if I'm getting eggs, I'm using the vehicle to take the eggs to my mouth and get the fiber in. And I love it. If you, you know, seeing your pictures, it's like you, that's also preparation.

So I know you travel everywhere with those and I travel everywhere with my protein and all my snacks and my almonds and shakes ready to go. So guys, if, you know, you have to stay, you have to stay prepared, especially this season. Just stay prepared, have your food ready to go. I like those little oat cups and those glass jars. You can make pre-made oats a night before with unsweetened alma milk, rolled oats. oats. I add protein powder. You can do hemp or chia. What is the brand we like? It's called Have Your Cake and Eat It Too. And it's pre-made oats with like cacao, which has no sugar in it. Well, here's a tip too that's like if you want to travel with it because a lot of people, you know,

they get overwhelmed. They don't want to carry all this stuff. When Lauren and I travel now, I think one of the things that I've been harping on for a long time is if you know you're going to bring those Gigi crackers, you're going to bring your protein or you're going to bring your snacks or whatever. You can put them in a box and ship them to the hotel wherever you're staying or the Airbnb and they'll hold them for you so when you get your room instead of having to lug all these things around you just have them there and then you can put the return label in that same box and every hotel that you stay at will give you a roll of tape and they can have they have access to FedEx or UPS and they ship it back for you so you don't even have to deal with carrying it absolutely

and I really really do bring the GG crackers everywhere I mean I eat them with eggs I eat them with avocado you can do Greek yogurt or cottage cheese with hemp seeds and cinnamon I mean they're just a great vehicle. So I really recommend you guys. I have heard from so many people that we don't get enough fiber in our diets. Vegetables aren't what they used to be. They're sprayed with stuff. So get your GG crackers. Another form of fiber is chia seed to put in your smoothie and like that one too. And I think it is best, I know many nutritious know this for sure, to make sure they're soaked. That's why I like the overnight oats. So if I'm going to, I put chia in there because I know they're in there overnight and they're soaking and I think that's easier to digest. Also,

I don't know if many people know, because I didn't even know for sure. I was reading, you want to aim for 25 grams of fiber per day and you don't want to have all 25 grams in one sitting, by the way. So just be, you know, take note of how many grams you're having, just like Lauren said. I don't think many of us are getting enough. I do three GG crackers every morning. So that's 12 grams of fiber. and then I do three at night, and that's 12 grams of fiber. So that's 24 grams of fiber. And then plus you're getting veggies and beans probably or something else throughout the day. It works really great.

I think that, so my first food was hemp. My second food was G.G. crackers. My last food that I've been doing, and I want to hear your opinion on this, is I go to Trader Joe's and get the lentil pasta. It's like $2. It's just made with lentils. That's it. Yeah.

It has lots of fiber and lots of protein. Not too much fiber, but there is fiber. and protein, tons of protein. Yeah. And then what I've been doing to lower the carbs is I take zucchini noodles and I mix it with the lentil noodles. So I feel I'm getting the lentil noodles, but then I'm also getting that volume of the zucchini noodles or I'll do miracle noodles, which are great too.

That's a great idea. To shave calories. Absolutely. So back to that. Again, when I started this, I don't want you guys to misinterpret shape calories. But look at that's a fantastic idea. In fact, did you get those zucchini? Feeney noodles at Trader Joe's?

I got them. They're already pre-cut. Yeah. They're pre-made. Lauren and I are very similar. It has to be done for me. I know those spiral things are so easy. I'm not going to do it.

Like I'll buy pre-made spiral. I'll pay like $12 at Whole Foods. No, my grave is literally going to say it was pre-made. I like everything to be like, let's go. Here, going back to know yourself. So I know myself. I'm not going to do that. So I'm going to buy it somewhere that does it for me,

I eat Trader Joe's Whole Foods. Some people go, that's lame. You could do it yourself. I know myself, so I'm just going to stay true to myself and do the right thing. So I love that idea because that mixes and gives you more volume and then, you know, gives you that veggie in there too. That's awesome. Let's talk about what we were talking about the other day when we were working out, which is Starbucks. Yes. The holiday drinks at Starbucks, the pumpkin pie spice, the Christmas Carol whipped cream shit with peppermint on top. Egg knock, peppermint mocha, gingerbread,

pumpkin this. I can go on and on. I get stressed out waiting and like if I go in line and I'm just buying like whatever. I will say this. They're little bento boxes if I'm on a jam. They're good. In fact, guys, get ideas from them. Sometimes in line waiting and I'm like, oh, that's I like that. They did the hard-boiled

egg with some, you know, you can get ideas from that. And then you have your Gigi crackers in your purse with some hot sauce that I carry in my bag and you got yourself a meal with the hard-boiled egg. But it does stress me out to watch and listen to some of these orders and I heard um I thought you were going to say it stresses you off to watch her pull out a hard-blood egg in her hot sauce bottle because that stresses me out no but does it am I the only

one feeling that way because I'm and I'm not obsessive but trust me guys I like you know I'm a balance person I like my sweets I like my rosé but I can't do it you got to think about it I heard someone on air the other day say that one of those drinks and I'm sorry I don't know if she was referring to a grande, probably not a venti I'm sure it's the grande. the middle size one, the sugar in it equaled seven donuts. Oh, my God. So she's like, I'm sorry, but. I'd rather eat seven donuts.

You know, heck, at the end of that you're going to drink, you know, that much sugar or eat seven donuts. Yeah, right? So you guys, just be careful of that. It's tempting. It looks good. It's all, there's so many ways. And, you know, I'm sure on Pinterest and different websites we can find how to make

eggnog tastes, you know, good by using different ingredients. Well, it comes down to, like, it comes down to being disciplined, right? Like, if you're going to have one, maybe have, okay, you're treating yourself. But just because it's the holidays, doesn't mean you jump into the mocha, unicorn, frappett, whatever it is, Frappuccino every day. Yeah, yeah, yeah. Because I know that was, I think I'm behind on the craze. Remember the unicorn Frappuccino? I like that they did for a while, like bite sizes.

So go for like two bites of something instead of two scoops of something. I'm all about like, it's okay if it's like indulgent. Just go light on it. And it's just. You just can't say it's the holiday. so I'm going to have this every day of the holidays. Just go to Costco for lunch and walk around and get samples. You know what?

Costco's hot dogs and burgers are. This is a health and wellness podcast. Okay, so the sugar, yeah, you got to watch it. And not just Starbucks. You could be at a juice bar and, you know, watch the asailles and the berries. I mean, I love fruit to a certain extent, but I watch it. And I see that all day long. People coming out with their carrot this and beat that and assaie this

and doubling up on that. And I just grabbed a healthy muffin from that juice bar too because it's vegan or it's organic. Great. I'm glad it's vegan and organic. It's still loaded with, you know, sugar. I think ingredients are important to look at that. Yeah, absolutely. So, okay, during the holidays, I think it's even more important to double up on the probiotics.

Can you talk about a healthy gut? Absolutely. Well, that's also linked into your immune system. And we're all tax this time of year with less sleep. And there's endless, you know, what's flu shot season, sinus problems and infections. And so you just, it's always, I mean, you want, and if you're traveling in an airplane or anywhere, you just are susceptible to endless amount of germs and just different climates. So the gut thing is critical.

So I am a stickler on probiotics. I do every morning. I take 30 minutes before breakfast. I take my probiotic. And then I actually take a different one. at night, 30 minutes before dinner. It's just, it's like clock. Again, it's just know yourself.

I know that's how my body performs best. And people go, oh, it seems like you take a lot, you do a lot. It's like, to me, it's like, I don't fix, you know, I don't bother fixing what's not broken. This is working for me. I feel my best. I know what it takes. I know, you know, and if I go out more than three nights a week, I'm scone. And if I go over three drinks, I'm going to be hating it the next day.

I know if I don't take my probate. So just know what works for you and stick to the plant. Self-awareness. Yeah. Probiotics, too, I've noticed, really help with my stomach staying flat. I notice when I don't take... Inflammation? Yeah, when I don't take probiotics, my stomach bloats out.

When I take them, it's like an instant fix. I believe it, absolutely. So those are really, really important. And that's another thing we talked about. So, you know, well, we just, we did the probiotic, but we talked about fiber. We talked about limiting sugar. We talked about shave calories where you can. I always look at things like, how can I add protein to this?

And I'm not obsessed for like, oh, I might have a chicken breast. But like the other day, I was at a great juice bar, one of my favorite ones. And I ordered the, you know, I always make a little tweaks to it, as most of us do. And I said, well, what is the, what are you, what's the protein you're counting as protein in that? And it turns out it was one scoop of the powdered peanut butter, which was like seven grams. I'm like, oh, no, no, no, I want your grass-fed, you know, protein. I'm going to pay for an extra scoop of that. So I'm just aware what's going in the drink or if I'm eating something like Whole Foods.

I'm at their salad bar. I'll put some chicken and I'll put some egg in there. I'll put salmon and then, you know, hemp seed. So I definitely, I look like, how can I increase my protein? And you don't do coffee, which you basically got me off coffee. I'll do it here and there. I do Spark now, which you got me hooked on. And tell us a little bit about Spark because so many people ask me about the energy drink I drink.

Spark, I mean, four and a half years later, to minimum a day, I can tell you, it's the best drink ever. It's 21 vitamins and minerals. It has about 120 milligrams of caffeine, which is probably equal to a tall coffee. So you're not going to go through caffeine withdrawals or have headaches. But people go, well, why spark and not coffee? So coffee is highly acidic, disruptive for the digestive track. And I always say, last time I checked that your coffee didn't have 21 vitamins, minerals. and amino acids running through it.

So once I got off, I mean, it took me basically one day on Spark. I'm like, my mental focus, the nerve, it actually does have to do with neurotransmitters in the brain. And so it with focus, I swear, I was like, whoa, I was super, I felt like if I, you know, when your brain sometimes feels fuzzy like, you're like, huh? Yeah, there's no down to it. There's no, I mean, what do you think, Michael? I know you've got off coffee from it.

You didn't believe me when I told you. I don't do that much coffee anymore. What sucks for me is I like that. the taste of coffee and I like like the feeling of having coffee. But I do like I had Spark this morning. I have it a lot. I probably do it four times a week and I feel great on it. I don't have any kind of come down.

I don't have any anxiety. So try Spark during the holidays. You know, that's in really guys, it will help with that. So people that, you know, for me,

I'm going to give you an example. When I teach a class, I used to have like note cards and I'd highlight and I'd put it in front of me and I'd be like, okay, I'm going to go from this segment to that. It's an hour of choreography is kind of tough. A lot.

I know I now go in with zero. Nothing. If you've come to my classes, I have zero notes. You're right. I just go because the brain, the focus point, the sharpness. So it has a lot. It's not just, you know, oh, it wakes me up. It makes me feel good. It helps my brain function.

It helps me get it done. If someone wants Spark, can they email you? Yeah, absolutely. What's your email? We can put a link on. Yeah. We'll put a link and we'll put her email in the show notes. I want to talk about pre and post holiday party.

So say I'm going to a holiday party. Be Well by Kelly came on. and she said she likes to, and this is like a tip, I don't know if you have a different one, she likes to bring a shaker, like a blender bottle with protein in it and water and drink that on the way there so she doesn't feel famished when she goes there. I know you said that. That's exactly what I do, except I have it at my house ahead of time. And I literally will have a protein shake before I go to any party.

Because I feel like, okay, I'm, again, I know myself, and I know I like to fill myself with protein and also I don't like to go anywhere on an empty stomach and your body's just going to go oh give me some calories and I'm going to keep those calories and hold on to it and store them because you're starving me so I'm never I never let myself go to like a hunger mode I'm always like I'm really good with my snacks but I know that at a party you don't just walk in and people hand you food usually they walk in they hand you a drink so I just want to have my first thing in my gut like be just protein I usually throw in some healthy fat I'll make my smoothie with my protein powder, ice, hamper, chia, whatever I've around, and some protein-powdered peanut butter or almond butter.

Any greens? Sometimes, if I'm not doing the chocolate one, if I'm doing the vanilla one, I'll do it with greens, the chocolate one I'll do with the peanut butter or almond butter. So that's something you always do to prep for a holiday. Is there anything else? It's not a holiday party, anytime I go out. Okay, so what else? Is there anything else? Is there water?

Water, I do electrolytes. I'm big, I'm doing a product called Rehydrate. We love electrolytes. I love electrolytes. I love so much with hangovers. 100%. And then I'm just cognizant of, okay, here's my drink. And then, you know, I have something to eat and load up.

So try to skip the appetizer if you can. That's why I don't usually need the appetizer because I've already had my protein shake at home. Right. And then focus on your protein and greens on your plate. That'll fill you up and just. go there. And what about post? You're getting into bed. You're getting ready to go to bed and you don't want to hang over the next day. What are your tips? That's usually when I do the electrolytes. So I don't really do the electrolytes before. More so do. Sorry, the, you know, water and my protein shake. And then

electrolytes before bed for sure will have 100%. And a ton of water. A ton of water. And then you wake up and you're going to do your seven minute challenge. Oh, yeah. 100%. Love it. And then I'm going to chart how I feel, you know, because maybe it's not so, but maybe it is. I mean, my chart for the hangover would just be two lines for eyes and a really big sad face. I've never heard someone complain more when he's hung over. He tells me about 800 times. How did that feel after the tequila wine night? I rode too hard, too fast, too young, and I ruined myself.

So now I have the hangovers of a 75-year-old man. Why don't you make a movie about it? I'm telling you, my hangovers, they're crippling. Kim, is there any other advice? I feel like you just packed so much knowledge. but I mean if there's anything else you want to leave them with for holiday tips and tricks, I think we, I mean, we covered it all. Yeah, maybe just remember, I don't think we touch on it, but the good list and the bad list.

Yeah, touch on that and I'll leave it on the blog too. Yeah, these are good. So we did touch a little bit. So good and bad. There's good pain, bad pain. I'll go through the words first. Good stress, bad stress, good challenge, bad challenge. Good energy, bad energy, good focus, bad focus.

bad focus. Good giving, bad giving, and then we know our good, like, dopamine and serotonin, and then bad would be cortisol. But let's focus on... And then good sex and bad sex. And good things. Good thing. Yours is always in the good category. Unless I'm extremely hung over. So like good words, you want to use the word like, I'm doing this challenge. We're eliminating red meat and dairy for the rest of 2017 instead of, oh, I'm on a diet. That's immediately a bad word. I just don't even like that word. Don't use it. Good word.

I'm reducing versus I can't have or I'm eliminating. Good word. Lean instead of skinny. Unless it's the skinny confidential. And you're getting the skinny. Exactly. That's what I always tell people. I'm like, it's not about being skinny.

No. Yes, exactly. Glad you clarified. So good word. You know, if a woman is strong, you know, I'll say woman strong. You strong and smart, of course, never bitchy. So good word would be strong. Good pain.

Burn in your thighs during squat work. Bad pain, knee pain during jumps. Good pain. Heart to breathe. You can't hold a conversation. Bad pain. Gasping heart pain. Good stress.

We talked about that. Work is bad stress. We talked about the good challenge, bad challenge. Or like good challenge. Like I said, eliminate red meat and dairy until 2018. Bad challenge. I'm never eating sweets or desserts again. Right.

Let's be realistic. Okay, good energy. I enjoy where I work out. I love my teacher. The students are happy and fun. Bad energy. The studio's dark, grungy. It's kind of dirty. My teacher's late and sluggish. The students are dreary. Get out of that situation. Good focus. Your pre-res game. Bad focus. There's no way I can only drink three nights a week in December. It's just not going to happen. I like this one a lot. Not some, you know, just good all around. Good giving. Anonymously buy gifts for underprivile or pay for someone else's meal or toll road ticket without them knowing who you are or why you did it. Bad giving. Announcing what you donated gave to the local food bank or holiday gift giving drive. Ask for some or asking for something in return for your donation. Those are just my fun little good and bad list. It's like Santa Claus. It's like a good and bad. It's like a naughty and nice. In fact, I feel like we need to call this naughty and nice list. You guys, I will put that on the blog. Kim, we are going to be doing our skinny confidential meal plan and bombshell body guide.

We're working on it all the month of December. You guys, she is going to break down. I think we're doing three, are we doing three different, we're doing beginner, intermediate and advanced? Are we just doing beginning and advanced? I forgot what we said. I think we're going to do like a beginner and advance move. Perfect. So each thing will have a beginner and advance move. That will launch in 2018. We're working on a meal plan together that will have tons of fiber and protein in it. Yes. And you guys can use Kim as your virtual trainer. Also, before we go, where can everyone find you? Give us your Instagram, your website, everything. Yeah, Kim Kelly Fit. Okay. And then the website's coming up to Kim Kelly Fit.com. And spell Kim Kelly

fit just so they know. Yeah. K-I-M-K-E-L-L-Y-F-I-T. Great. All right, you guys, we'll leave this all in the show notes. Kim, thank you so much for sharing all that holiday, naughty and nice, info. Yeah, I hope you enjoyed it. Thanks for having me guys. I love being here always. You'll be back. Yay. Okay, just a few things before you guys take off. Do you want a short email from me? Basically, tipsy Thursday is a quick email with lots of value that includes five tips from me. It's like my favorite song of the week, show, book, wellness tip, random tricks and easy beauty tips. They're all things that you can apply to your own life. They're short and they're just kind of like a TSC apperty free. you. To check it out, just go to the skinnyconfidential.com and click Lorne Everett's and then

subscribe. Drop your email into the box and you will get the next one. Happy reading. I think you'll like it. Secondly, let's do a giveaway. To win the skinny confidential meal plan, please tell me your favorite part of this episode on my latest Instagram and I will pick one of you each week. And lastly, as always, if you rate and review the podcast, please, please, please screenshot it and email it to ask Lauren at the skinny confidential.com and we will send you five of my top beauty hacks straight to your inbox. Thank you guys again for listening. We hope you love Kim Kelly. She's amazing. Be sure to follow her on Instagram at Kim Kelly Fit. This episode was brought to you by Thrive Market. Thrive Market is the one-stop shop for high-in, high quality, and highly

discounted groceries, supplements, beauty products, and household supplies. Thrive Market guarantees its customers 25 to 50% below retail on all items because it cuts the middleman out. Thrive Market is offering all TSC, him and her listeners, $60 in free groceries and free shipping with a one-month trial. All you have to do is go to thrivemarket.com slash skinny. That's thrive market.com slash skinny. Happy shopping. $60 in free groceries and free shipping is pretty bomb. and I feel like you guys need to go check that out.