The Skinny Confidential Him & Her Podcast - Lauryn Talks Weight Loss, Healthy Hacks, Low Cal Recipes, & Skinny Tips With Her Trainer Kim Kelly

Episode Date: July 21, 2020

#282: On this episode Lauryn and her trainer Kim Kelly discuss weight loss tactics, healthy hacks, low cal recipes, and skinny tips. The duo gets tactical on how you can live and feel your best using simple tools and an iphone app.  To download The Skinny Confidential Body App click HERE To learn more about The Skinny Confidential Body Guide click HERE To connect with Lauryn Evarts click HERE To connect with Kim Kelly click HERE Read More on The Skinny Confidential HERE For Detailed Show Notes visit TSCPODCAST.COM To Call the Him & Her Hotline call: 1-833-SKINNYS (754-6697) This episode is brought to you The Skinny Confidential BODY Welcome to TSC BODY created by Lauryn Evarts Bosstick, The Skinny Confidential and her personal trainer Kim Kelly, Kim Kelly Fit. Together they created a complete wellness guide to help you live your best life. Filled with their favorite on-the-go recipes and a week by week training guide, Lauryn & Kim’s guide helps make healthy living easier. The guide also includes exclusive access to TSC BODY Community AND Lauryn & Kim's essential skinny hacks and restaurant tricks. To sign up click HERE This episode is brought to you by Parsley Health  Everywhere you like there's an offer or a trendy diet, a workout method or a life changing app. What these quick fixes miss that none help you truly understand why you feel so band and how to solve your health issues for good. Enter Parsley Health. A totally new approach to medicine.  Get $150 off an annual membership by going to www.parsleyhealth.com and using code SKINNY at checkout.  This episode is brought to you by RITUAL Forget everything you thought you knew about vitamins. Ritual is the brand that’s reinventing the experience with 9 essential nutrients women lack the most. If you’re ready to invest in your health, do what I did and go to www.ritual.com/skinny  Your future self will thank you for taking Ritual: Consider it your ‘Lifelong-Health-401k’. Why put anything but clean ingredients (backed by real science) in your body? This episode is brought to you by Versed. Versed is the non-toxic, cruelty-free, and vegan skincare brand that’s hyper-focused on bringing you real results at prices your bank account appreciates. Their products are made with proven ingredients at skin-changing levels, without the fussy packaging and conventional markups. You only pay for what matters—the goop inside the bottle Get 10% off for first time users when you shop at versedskin.com with promo code SKINNY Produced by Dear Media  

The following podcast is a Dear Media production. get the vitamins and minerals they need on a daily basis. So Ritual created a smarter vitamin with the nine essential ingredients women lack most. Go to ritual.com slash skinny today to choose clean ingredients backed by science. Sign up now at ritual.com slash skinny. 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 along for the ride. Get ready for some major realness. Welcome to the Skinny Confidential, him and her. Hello, hello, hello. Happy Tuesday.

You have just me today. Well, not just me. You also have Kim Kelly, my trainer, who is absolutely amazing. For those of you who remember my San Diego days, I lived there basically my whole life and Kim was my go-to trainer. We trained like probably every single day together. And I was like, how can you and I create something together so everyone can have access to it? So we put our heads together over the last year and a half and we have created this very, very meticulous app. It's basically every single thing we know about health, fitness, sleep, nutrition, sex,

wellness in one. And it all has to do with health. So one of the main things, though, is that you just get access to my trainer. Obviously, Kim is the expert. I am not pretending to be an expert in fitness. I did teach pure bar and Pilates, but I am by no means an expert like her. She's a certified trainer. But I am a practitioner. I'm someone that has tried a lot of different workouts. I know what works for me. I know what sculpts me the best. And I know Kim has helped me become the best version of myself on many different occasions. So to be able to have this app where you guys can log in and have exact access to her whenever you want and

have different tiers of programs. So there's beginner, there's intermediate, and there's expert. All in one is absolutely amazing. So we talk about the app within this podcast. And just to give you a little bit of context, I launched the Skinny Confidential Body probably six years ago as a website. And obviously, it's evolved and evolved and evolved. And now today we launched

the app and the app is like I said, with all Kim Kelly's secrets and tips. So it's really, really simple to access. All you have to do is go onto the Apple store and search the skinny confidential. You can't miss it. It's a very cute pink cheeky icon, um, with a little bathing suit kind of looks like Barbie's vintage bathing suit. You click that, you download it, and then it's $7.99 a month, or you can buy a yearly plan for $74.99 per year, which works out into a discount of $6.25 per month. And basically it's everything you need to keep your fitness in check. We're in quarantine right now. We can't go outside a lot. It's like bringing the gym to your house. It's truly like having Kim as a trainer in your home.

And again, tons of different tips and tricks and hacks, like everything that you can imagine in one place. So it's very streamlined and organized for you. I hope you guys love this. This is something that Kim and I have poured our heart and soul into for the last year and a half. We've truly been working on this with an amazing team every single day. So to be able to have it come into fruition is major and so exciting.

And I'm just happy that you guys can use this. Click one button and get your fitness and your sweat in while you're indoors. And you can use it outdoors too. You can go to the park, kick back, pull up your app, and you can do this without any equipment. Honestly, if you want to grab two tequila bottles from your bar and just use those as weights, that's fine. You make it work. You figure it out. With that, you can check out the Skinny Confidential Body on the App Store and it's for Android and Apple devices. I hope you guys love the app, and I'm going to do a fun fitnessy giveaway at the end of this episode, so stay tuned.

Kim Kelly is a fitness maven, a guru. Literally, there's no one I know that knows more about health and fitness than her, and I am so excited to welcome her back to the Skinny Confidential Him and Her podcast. This is the Skinny Confidential Him and Her. Okay, guys, I am so excited because Kim and I are breaking down the guide for you and telling you exactly what to expect. But before we get into it, I'm going to let Kim introduce herself. Thank you. I'm Kim Kelly from Kim Kelly fit. And I've been training with Lauren for well over a year now. And we're so excited about the guide. Yes. Kim is giving all her secrets in this guide. I'm giving all my secrets. I feel like we literally like, it's like

a toothpaste situation where we squeezed every last bit of toothpaste. Everything's squeezed out for sure. Here it is. So when you get the guide, you guys can expect a cute, fun page, which we did for Instagram. Like it's going to look really, really cute on everyone's Instagram. The aesthetics working it's pink, it's black, it's cheeky. It's fun. Love it. And then we did a little letter to you guys and we did a meet Lauren page and a meet Kim page. And then we get into it. We have a whole index of everything. And the first page is my personal favorite, the grocery list. So Kim, can you explain to everyone our mindset here? Because I know we were really specific about what we chose.

Yes, definitely. I mean, we broke it into categories, which all of us eat as far as grains, nuts, fruits, veggies, the good healthy fats, oils, and sauces, what spices Lauren and I like, proteins for vegans and not vegans. And we didn't try to overwhelm you guys because certainly we could have made this a five page grocery list, but is that going to be effective for you? No. So we did our favorites, what we think you could go to the store and basically maneuver around and go like, okay, I got this, I got this, I got this, check it off. So I think it's really good,

solid stuff. And again, it's not overwhelming. Yeah. And we, some of the categories we did is like fruits and veggies. We listed our favorites, things that we utilize all the time. For instance, like jicama. We love to dip in guacamole in substitute of chips. That's like a little secret that's in the guide. We did oils and sauces and dips. We're super specific about that. You know, things like nutritional yeast and spicy mustard.

Kim has this secret spicy sriracha that you guys can check out in the guide. That one is something she uses. I know on everything. Love it. We did spices. We did nuts, sweets, and snacks, herbs, drinks, grains, and sneeds and protein. I really like how the grains and seeds has the specific carbs to get like especially the tortillas how good are those tortillas oh my god i'm addicted i know literally buy them every week yeah we're all about because you do need carbs in your life so healthy carbs the brown complex carbohydrates and certainly we all know the cauliflower secret the zucchini stuff but we definitely gave you some great ideas on that because you have to incorporate that in your daily nutrition. We talked about our raw butters that we like, raw unsalted almonds,

just really specific, like even down to the kind of dark chocolate nibs that we like. There's these special ones that are dairy free that are insane. So after we give you the grocery list, we do a seven day meal plan example. So Kim and I went through and sort of showcased how we would like to lay out our day. And I'll let you kind of explain how you did this because I feel like you really emphasize the protein and where you need the fiber and everything on here. Yeah, absolutely. I'm a big believer. I think we both are in, you know, starting the day right with breakfast. We have different options from, of course, we did a lot with the mason jars. So you can have like the overnight oats, a protein smoothie, crunchy yogurt, just a lot of different options there. But again, they're simple and not overwhelming. And then a snack. So between breakfast and lunch, there's a good snack idea. Then of course, lunch, we like, I always think, you know, nice big salad. And I always put protein. I definitely encourage protein, especially in the lunch hour, um, healthy fat with that. And then about two, two and a half hours later would be the snack. And then two and a half, three hours later dinner.

So we've broken it into breakfast, snack, lunch, lunch snack dinner with some great ideas. And again, from our grocery list, not overwhelming, but I do like to do a protein, a healthy fat. I like to do the complex carbs earlier in the day. So for my lunch, I would go heavier on that. Whereas dinner would be just like my fish and veggies or just my protein and veggies. So that's my thought behind it. And if you could just give them an example of one mason jar meal, we did like give them the breakfast one, which is one of our favorites. And if someone's at home and wants to make that tomorrow, how can they do that? Yeah, well we did it. You could do it with steel cut oats, but I think we showed it with the Gigi sprinkles, the fiber sprinkles. We love the Gigi sprinkles.

Yum. Big, big star in the sky. Yeah. I love it. Love it. So we added that with shredded coconut, chopped. Well, I do chopped walnut. You could do it, you know, sliced almond if you prefer that. A protein powder.

There are certain times where I do use protein powder as opposed to an actual protein like chicken, you know, fish, turkey. And they just work well, obviously, in the, in the oat cups in the morning, it gives you that protein. The Gigi sprinkles give you the fiber. There's like a zero count carbohydrate on that too, by the way. And I don't think you need to add chia on top of that. And then I just fill it with unsweetened almond or coconut milk. And like I said, I add the chopped walnut and I do add unsweetened shredded coconut. Yeah. I'm obsessed. And then berries, you know, of course, the berries are a nice low, lower sugar, lower

glycemic count fruit. So I would do like a blackberry, a blueberry, sprinkle it on top and you are good to go. And with the Gigi sprinkles, you don't even need to do it as an overnight. You could literally make it as Lauren and I do like in the kitchen and just start drinking on the way out the door. It's spoonless and all, but the oats do need that overnight time in the fridge or chia. How fitting because we are going to talk about one of my favorite vitamins on the planet, ritual. That's right. I've talked about ritual 8 million times on the podcast and the blog and

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I know you guys are going to love it. Go to ritual.com slash skinny to start your ritual today. That's 10% off during your first three months at ritual.com slash skinny. All right, let's get back into this very healthy-esque show. Yeah, that's one of my favorites too, because like Kim said, it's for the girl on the go. No time. Put it in a mason jar, throw it in your handbag. Let's move. After we have that sample meal plan for you, we have a blank canvas. So you can print this out and sort of have this accountability chart in front of you. That's a seven day meal plan. And you can write out what you have for breakfast, lunch, and dinner and snack. So it's super easy and efficient,

of course. And it will help you to look like, Oh God, I didn't even eat breakfast that day, or I missed my snack. I didn't eat. You want to be careful of that because what happens is you go hours and hours and then you start to calorie dump and that is going to work against you and your metabolism. So the chart I think actually will really help you look at, Oh, I really am missing meals or missing snacks. And that's why I'm starving at 4. or calorie dumping. Okay. So we are going to move into breakfast. So this is my personal favorite meal of the day. I could eat breakfast for breakfast, lunch, and dinner. We did things like Gigi French toast.

We have eggs, of course, eggs, a beauty smoothie, three ingredient pancakes, egg white omelet. We have tons of mason jar ideas. There's so many different things, guys. Kim made her mini frittatas, which are insane. And again, all of this has to do with the girl on the go. So this is the person that is making these frittatas on a Sunday night and she's taking them all week to work. Kind of like I would say it's for someone that's a hustler, you know? Definitely. She's moving. We have all different kinds of yogurt ideas, protein smoothie ideas. And then we have lunch again, keeping the theme of girl on the go. A lot of mason jar ideas, turkey with bell pepper.

We have my favorite salty and spicy popcorn, which we did in a mason jar, easy sweet potato fries, jicama and bean dip. Kim, tell us about this siate tortilla with almond butter that Stephanie recommended. Stephanie told us about this. So good. So yeah, the siate tortillas I love. I think they come in almond flour or coconut flour. Again, it's not white flour.

And then we just heat it. I mean, if you're in a super rush, you could put it in the microwave, but otherwise heat it in a pan. And then she just spreads some kind of organic almond butter or nut butter over it. And then little sliced banana, not too many, and sprinkle it with chia. She rolls it almost like it's a burrito. And by the way, kiddos will love that. I might even sprinkle a couple of those chocolate chips we were talking about earlier. Your kids will love it.

You will love it. It's a great, healthy snack. Also, people ask me, I don't know what to eat before workout. That will not make your stomach weird. You can go to a workout and that you have your healthy fat, little bit of complex carb, the potassium from the banana and also protein from the nut butter. So I feel like that's a really good pre-workout snack as well. And then we have dinner. Again, lots of mason jar ideas. We have my favorite salad. We have eggs and veggie tacos. Again, bringing that breakfast thing full circle. A salmon and almond wrap. We have chopped salad ideas. We have Kim and my favorite green skinny dressing,

which is inspired by Kim's favorite at Trader Joe's. You're obsessed with that dress. I am. I buy it every time I'm there and it's often sold out. So it's like green goddess skinny dressing. Yum. But if you look at the calories and fat, it's in check. It's not out of sight and it tastes delicious and literally it can go on almost anything I make. Yeah. And the dressing that we recommend is super simple and straight to the point. So you can expect like minimal ingredients in all of our recipes. It's nothing crazy. Kim and I are not, you know, Mario Batali over here. We're not, we're not going crazy.

We're low maintenance kitchen gals. I'll just say that. Totally low maintenance. So everything is like minimal, minimal ingredients. You can expect a lot of herbs, a lot of spices, lots of lemon, obviously, and just really clean ingredient recipes. We did some purple cabbage salad, Chinese chicken salad, which is inspired by Jones in LA. Have you ever been to Jones in LA? No, I haven't. Oh my God. The Chinese

chicken salad is next level. Really? It's so good. All right. Put it on the list. Yeah. It's, it's amazing. And it comes in one of those Kardashian salad containers. So you can just like shake it up and eat it, which you could take this TSC Chinese chicken salad and put it in one of those Kardashian containers and shake it up on the go while you're at work. I think we need to have TSC containers. That sounds good. Yes. All you need is a green tea and you'll be just like Chloe.

We did cauliflower pizza. We did zucchini noodles, cauliflower rice. As you can see, just like quick to the point, easy, fresh recipes. And my favorite to round it off, which is five minute lentil pasta. I'll let you dissect sweets and desserts. Cause I know that your, yours is first. We did your popcorn recipe. I love that. Yeah. It's just such a yummy, I love cinnamon sugar, but we just did it with, and I'm particular, I know it's weird, but I love Vietnamese cinnamon and I do Stevia instead of white table sugar and you could spray it. Yeah. I have avocado oil spray or coconut oil spray.

Cause that kind of will like wet the popcorn so that the cinnamon sugar mix sticks to it. And it literally is just so it's like easy that my kids can do it on their own without me being there so I love that we did Stephanie's homemade rice crispy treats okay that's super easy too and it's not just it sounds like a kiddo treat no because I think the brown rice crispy is just obviously it's brown rice not white rice and the yummy chocolate chips Lauren was talking about earlier and you could do it with almond butter it's just rice, not white rice. And the yummy chocolate chips Lauren was talking about earlier. And you could do it with almond butter. It's just like simple, yummy, crunchy, easy.

You can cut them up. And what I like to do is you're in charge of how big those slices are. So I would just make them like, I don't know, little square bites. So that when I need something quick and sweet, they're ready to go. So I don't need to make a huge square of it. So I love that. With desserts. I feel like, I feel like it's just, you want like a little bite. You don't need to eat the whole cake. Exactly. Exactly. Our friend Ingrid says, um, the three bite rule. What does she say? One to say hello, one to say one for sweet tooth and one to say goodbye. I love it. I just knew it was a three bite rule

and I'm all over that. I do agree. Totally. Three bites. So a lot of these things that we did are bites. Yeah. We did the berry almond butter bites, chocolate crackers, almond ice cream. And then of course we get to our favorite section. Oh yeah. Which is skinny cocktails. And Kim and I like our cocktails. This isn't one of those guides that's going to deprive you. Okay. We like Kayla in one hand and champagne. Yeah. It's like, do you drink? Come on. Yes. We have fun. We have our cocktails. Tell us like if you were to tell us about how you balance your alcohol and your fitness and all that, can you give us a little like a little tip? Yeah, I will. As I always say, there's a million things you can say yes to.

There's birthdays, parties, there's anniversaries, there's going away, there's baby showers, bachelorettes. There's like someone who started in the office and we're taking her out to dinner. I mean, yada, yada, yada, goes on and on and on. My rule of thumb is to choose your top two of the week, okay? Maybe three, and then I have a lot of people that will, listen, I have to go for work events five nights a week,

but they only choose to drink two of them or three, and I know it's hard when you're running, but you have to learn to say no to some things, and when you say yes, enjoy, but just be smart about the enjoyment. Have like a vodka soda or a tequila soda and then a glass of water in between before having the next one. Go on a semi-full stomach, not an empty stomach.

So I do have little kind of rules I follow myself. Yeah, and all the drinks kind of go in line with your rules. We did Lauren's Skinny Pink Margarita, a probiotic guava vodka cocktail, a skinny bloody Mary, which is insane. You can tell the bartender how to make this too. It doesn't need to be some like a big production. We did spritzers. We did vodka greens, a boozy lemonade, glitter, pink champagne, Kim's go-to tequila, hangover elixir. I mean, what fitness guide has skinny cocktails like this? I know. Well, you guys, like I said, I think you have to live, you have to enjoy. And if you don't drink, that's great. No, you know, that's awesome. Yeah. If you don't drink, skip this section and go straight to the fitness. Speaking of health,

this is so relevant. Our new partner is Parsley Health. And this is so exciting, you guys. Basically, Parsley Health is a new approach to medicine. It's designed to help you solve your most persistent health problems and heal your body from the inside out. With postpartum, I have discovered that I have anxiety, I have hormone issues, and Parsley Health can help you with all of that. They also really focus on the gut. So if you're looking to get your hormones tested or your gut or your microbiome, they do these hour-long appointments with your doctor. And this is really amazing to have an hour-long appointment just about gut and hormones. I mean, I haven't heard

a lot of people doing that. On average, people get like 19 minutes a year with their doctor. Parsley Health members get 200 minutes a year. And you get to look into the things that are maybe making you not feel good. I know for me, I found out I had a low thyroid and just balancing that out and fixing that has been such a game changer. I have so much clarity, more energy. And I think that if I would have just swept that under the rug, it would have become a huge problem later on. So definitely get your hormones checked, look into your gut. Parsley Health can help you with that. The secret to their work is a whole body approach. So they use conventional medicine and they also use the best of holistic medicine to create a personalized health plan that really, really focuses on nutrition, exercise, sleep,

stress management, while checking your hormones and looking into your gut. So on brand, I know. So sound like a game changer for you? Parsley Health is offering all Skinny Confidential, him and her listeners, an exclusive offer of $150 off an annual membership by going to ParsleyHealth.com and entering our code SKINNY. That's P-A-R-S-L-E-Y health.com with code skinny to get $150 off a year long membership. Definitely look into your hormones and look into your gut. All right, let's get back into this very healthy show. We also did tips for alcohol. We included a little bit of tips that was important because we can give you all the recipes, but I also think the tips sort of add things to keep in mind while you're drinking. And then it's time for the fitness section.

And Kim, I will let you break this down. Kim, like she said, has been training me for the last year and a half. And she's really put a lot of effort into picking each of these moves for you guys. There are things that we do. The whole guide is like, you guys have access to my incredible trainer who I've been working with. So I'm going to let you sort of give the spark notes version of this section. Okay. Awesome. Well, we based it on like a Monday, Wednesday, Friday workout, and we did focus it so that Mondays will be a little bit more, we call it legs and ass day, Wednesday, arms and back Fridays, the full shebang. But in each of those workouts, you will still be getting a cardio element and of course, abs. I don't think we're

eliminating that on any of the days because that's always part of it. And so on the workouts are broken into two circuits and each circuit is seven minutes, but we're asking you to do circuit A twice and then move to circuit B and do that twice. So essentially it's 28 minutes. And then we have a two minute bonus at the end. You would get a choice of a one minute cardio might be burpees, high knees, jumping jacks, mountain climbers, and a one minute plank variation. Sometimes it's an elbow plank or a full plank with leg lifts. It's written there on the workout for you.

So if you do 28 plus two, you're looking at a 30 minute workout, but no stress. If you're like, I really just have like 15 minutes today. Then you would do circuit A once, circuit B once, and then see if you could throw in those two minute bonus rounds of abs and cardio. So you really can choose between essentially 15 minutes or 30 minutes. And I would encourage you to not skip it, just shorten it that day if you need to. So again, these are all things that you can do while you're watching Real Housewives. You can do it at home.

Kim and I even work out over Skype sometimes. Skype. I mean, we just found a piece of shade out here in the parking lot. Seriously. I mean, really guys, before we did this podcast, we literally found a piece of shade in the parking lot and worked out like that's what this guide is. It's for girls that just don't have time. You're busy.

You're a mom. You're hustling and you need to just squeeze it in. This isn't some big production that's going, that's going to completely alter your timing and your time management in your life. It's, it's quick. It's like brushing your teeth. Yeah. I mean, what do you need in this workout? Like a set of weights. I mean, no more than five pounds of Versalute band would be great. And some kind of ledge, everyone has like either a chair for tricep dips or a little step that you can step up on. So we're not asking for a lot of equipment. It's really your body weight, your focus, and your, you know, just your, um, dedication to getting it done and motivation to getting it done on these days.

One of my favorite things, and I think you'll agree, is that we have launched a private Facebook community for people who are members. So I have the Skinny Confidential Facebook group, but this is sort of like, this is like a different group that's off that, but it's just for members. And what you're going to receive in this group is bonus workouts, new recipes, access to Kim and I, you can post pictures after you've completed your workout. It's sort of like a group where everyone keeps each other accountable for sure. Um, so we're just, we're going to have this Facebook group open. Like I said, to members, the question will be to just put your order number in. Um, so you can gain access. So, you know, you're working out with people that are doing the same workouts and eating the same recipes. Um, so that's probably, I love that. And I'll like, I love the throwing in the arm toners and ab blasters and booty call and tighter thighs, all kinds of fun little bonus things that I'll be putting posting

up in that group. So it's not just about those Monday, Wednesday, Friday workouts. It's about the, all the additional stuff. And then of course, questions and answers and pictures before, after, and just bringing it all together. Yeah. And I think that Kim and I also will post, you know, new products in there. If we find something we really like, we'll post sometimes what we're eating. We'll just, it's like kind of a behind the scenes and then you guys can meet each other. You know, maybe you can find a workout buddy and hold each other accountable. So the next page, and just so you guys know, this guide is 167 pages and we're only to page 45, which is nuts. So as you can see, this has been like birthing a

baby, not a joke, like writing a book. The next page is tracking your progress. Kim, tell everyone why it's so important to track progress because I know you're a huge fan of it. Yeah, absolutely. It, you know, it's one thing to feel better, but you, I mean, which is the goal, of course, is the number one feel better, but little changes in your body. So we do encourage photos and measurements and celebrate the victories because you're making a commitment here. And we hope that you will do all three of those workouts throughout our program. And then all the additional ones. And, and you'll just, you'll notice these things, but just notice your attitude, your stress level, how you're sleeping, which is another thing Lauren and I will get to

in a second, the chart that we created. You have to celebrate. You have to be proud. I mean, I say that to all of my classes and even my clients when I leave. It's like, okay, that's not easy. So be proud. You came in, you did it. There's other people that chose not to, and you didn't make an excuse. So I'm all about tracking the progress, looking at your photos, and we'll talk about that. We give you exact way to take your measurements and,

and share those, share those with us through that Facebook group, share those with your mate, with your friends, because you, you will notice differences and we want you, it's always more encouraging to have loved ones in your life, celebrate that with you. And then we did eight tips for your success. And this was really, really important to both of us to do this because we wanted to sort of make a checklist for you to check in with. So we did like positive talk, preparation, time, effort, and a bunch of other ones and kind of broke down why each one is important. Okay. Moving right along. So the rest of the guide until page... God, there's so many pages in this. Okay. So up until page 147, you're going to get the workout glossary, and that's going to tell

you exactly how to do the workout. So you're going to see me in position with Kim showing me perfect form with Kim's breakdown of how to do each move. So just to give you an example, weighted bridge lifts. It breaks it down from one to five, how to do it, super simple, super easy, and shows a picture. After you get the whole workout glossary, which again is tons of workouts, it goes to page 147, like I said, you're going to get a list that says increase the burn. And this is all just tips and tricks on how to take it up a notch, right? Like, like, like give an example of a tip on how they can take it to the next level. Okay. So one tip would be if there's an exercise that didn't have weight, add weights to basically any exercise to increase the intensity or add, you know, the, if you're working with five pounds and be like, yeah, I'm

not, you know, I'm crushing this, then go to eight pounds. You could add a Versa loop band over the thighs during squats on a burpee. You could add the pushup to a burpee. If you're doing pushups on your knees, maybe you come off your knees for the pushups. If you're doing tricep dips on a bench, you straighten your legs instead of bending your knees. So we will off your knees for the pushups. If you're doing tricep dips on a bench, you straighten your legs instead of bending your knees. So we will give you every way to make that a little bit harder or more burn, more burn for your buck. If you are looking for that next step, if not stay where you are and you'll get there. Yeah. And there's so many little tips in here too, of just like how to straighten your legs, maybe during a certain

workout, coming off your knees, adding a Versa loop. There's all different things that Kim listed. So that is a really awesome list. And these are things that she uses to kick it up with me when we're working out together. Hold up. We need to talk about Versed. Okay. It's a non-toxic, cruelty-free and vegan skincare brand that is very hyper-focused on bringing you real results at prices that don't break your bank account, which is why I am so excited to recommend them. I love finding products that are effective and efficient that also don't break the bank. I once was a very, very broke college student, and I know how much it means to have products that actually

get the job done for the babe on the budget. So their stuff is backed by experts and driven by community and their mission is super simple, make good skin and clean products for all. I'm obsessed with that. That is so cool. Their products are made with proven ingredients at skin changing levels without fussy packaging. But I will say their packaging is so instagrammy and so chic I personally am obsessed with their lip oil I've talked about it on every single one of my platforms it's in this pink light bottle it's long so it fits in your wallet if you want to put it in your wallet also fits in your handbag it's lightweight and you put it on your lips and it gives you like this sheen plump and sort of fills in the fine

lines on your lips. I also like to use it under my lipstick as a primer, but you can also use it on top of your lipstick too. It's very, very versatile. That is the product that I would recommend if I was picking one. Like I'm serious, every single one of our listeners needs to know about Versed. Get 10% off for firsttime users when you shop at first skin.com with promo code skinny first already offers skincare products at prices your bank account appreciates and now they're giving you 10 off for first-time users with promo code skinny available at first skin.com spelled v-e-r-s-e-d-s-k-i-n.com with promo code skinny. Check out the lip oil. You will not be sorry. Okay. The next page is one 49 and that is the wellness guide. So I feel like the skinny

confidential was built off tips and tricks. That's been the foundation of the brand of just showcasing everyone's tips, tricks in one place. So for me, like, yes, this is a fitness and nutrition guide of Kim and my secrets, but it's also tips and tricks when it comes to wellness. And to me, this is one of the most important sections because I think that your habits create success. So the first thing we did here was created a wellness habits chart. And Kim and I broke down everything from nutrition to sex, to steps, to sweat, to water, and showcased all of our tips. Even how many hours we sleep, you wanted to add, I know, steps. You're big on walking and moving. Yeah, I love it. Because every day, like we said earlier with the food chart where you can know, you can look, wow, did I have breakfast today? I have snack. This is like Lauren said, your wellness, it's your headspace, it's your body, it's your wellbeing. So we're, we're going to teach you the workout. That's not going to be a problem, but we need you to be in check with like, gosh, how much water did I drink today? Did I sweat? Have I gotten off my desk? Have I, you know, had enough steps in, um, you know,

have I taken time for a bath or a massage or aromatherapy or a deep stretch yoga class? What was my nutrition? Like, did I get enough, you know, did I have my three meals and two snacks, you know, that kind of thing. And at the end, and of course, you know, we threw the sex category in there too. Always. Because I think like when it comes to weight loss, lowering your cortisol is so vital. And so these things that we listed are all ways that you can sort of take it down a notch in this go, go, go world. Yeah, exactly. Because again, we're talking to the hustler. And then if you, if you, if you chart that and you look at it week to week, you're like, wow, no wonder I was in a bad mood or I was anxious or sad or lonely or I didn't feel so great about it.

Because maybe you missed out on several things. Maybe you didn't get a lot of sleep. Maybe you didn't sweat or get your steps in or you had like one cup of water all day long. And then you can actually look back at it and go, yeah, let me change X, Y, Z. Maybe you had to travel with your husband and he was running through the airport and you didn't have time to sort of check in with yourself and get your stress. Maybe that, or maybe he wouldn't let you stop at the snack store to maybe get something to eat. You haven't been eating for like a couple hours. Yes. So Kim just said how important it is to, to chart that. And so that's why we decided to make a daily life chart. And that's going to

include how many water you got in ounces. Did you sweat, steps, sex, sleep, self-care, nutrition. You're just going to chart that super easy. You can attach this to your meal plan and just have it in one spot. It's super cute. Again, very Instagrammy how we laid it out. Can I add one thing? Cause I know you're big on this. And lately I've been much better about it. I've noticed a big difference. I don't know if it would fall under self-care, but you meditate or you at least take

how many minutes out a day to just check out of all the... The second I wake up, I take 10 minutes to myself for the last six months. And it's completely changed the way I set the tone of my day. I used to hop out of bed and be so reactive to everything. And now I feel like I've taken the narrative into my own hands and I'm more proactive as opposed to reacting to what's happening. So I'm very methodical and strategic about how I wake up. I wake up, I do my 10 minutes of meditation where I sit and I just am silent. I think people put too much pressure on you have to just think of nothing. Like I sit there and I think of what my brain wants to think of.

And that to me is just breathing and just whatever my brain wants to go, I let it go. That sets the tone. So meditation is definitely something that's important to mention. I love that. And I've been, you know, doing that more. No, I'm more of a midday person. So I, I do my kind of checkout time, meditation, silence or whatever, you know, just, just relaxing in my own space anywhere, like between two-ish and three-ish in the afternoon. Everyone's different whenever it feels right to you, but I would encourage you to take that time because it does make a huge difference.

Yeah. And again, that's what the guide's about. Little tips like that, that make all the difference. Definitely. The next page is one of my favorites, skinny hacks, and that's substitutions. So we talked so much about substitutions on this page, like little tweaks that make all the difference, wrapping your sushi and cucumber using hearts of palm as pasta using jicama. Like we said, as dippers, things like that you can find on this page. And we even did another page that's dedicated to skinny hacks just because we use so many skinny hacks all the time. Um, we also did a section for dining out because Kim, you know, I'm always, I feel like I'm always dining out. Well, you're traveling a lot, you're out.

Yeah. So we did a whole little section for that. And then we did nutrition tips. We did an add-in section and a crowd out section. And I feel the best when I'm adding more to my plate instead of subtracting from my plate, if that makes sense. Like adding more veggies and good carbs, more water, more fish. I just feel like adding more is actually sort of the ticket to feeling your best. A hundred percent. I agree. We have another page of nutrition tips, lots of tips and tricks. Like I said, in this section, we even did a list of weight loss friendly foods. I love that one. I really do. Cause even I was looking at it and go, this is a good, you can even take this list and many of it is already on our grocery list, but you know, if you screenshot it or whatever, it'll be with you anyways, if you're a member of the guide

and it's just, you know, like a good, what is it like 17 basic ideas, but even when I read them, like, yeah, that's great. That's great. Oh yeah. Yeah. Yeah. So weight loss friendly foods that you kind of either want to have in your pantry or have in your grocery cart, or just be on, you know, on top of. We did an FAQ section, things like, can I drink alcohol? We broke that down. Can I eat fruit? Why fiber is so good for you and how much fiber you should get a day. And then we did an awesome section and this was Kim's idea on supplements and spices. So we broke down a bunch of supplements and a bunch of spices and why we like each one and the benefits. Yeah, this is, this is a great section because I just,

yeah, I mean, I feel like it's so it's laid out so everyone can see exactly what we take, why we like it, what it does. Again, keeping it efficient for you guys so you don't have to go search all over the web. It's all in one place. The next section is portions. And Kim, I'll let you talk about this. Cause you really were big on, um, commandeering the section. Yeah. Well, I love it. Cause sometimes it's like, I hear all these, well, I hope you don't mind me saying crazy things out there. Like, Oh, I take, and I know other people, everyone has their way. I'm just not going to bring cups with me to measure anything. And I'm not going to, you know, scale out my, I've never done that my whole life ever. And certainly I'm not going to start, but if you do that, that's great. But for most of us, because Lauren and I are busy people on the go, what's right, what's not, just give me it to it quickly in a nutshell.

So we give you like fist size portion of your fruits and vegetables. If you're having a snack, you like the palm size of both of your hands. So we literally make, give you a visual meat or fish or your poultry is like the size of your palm, Nut butter. People really mistake how much healthy fat I should be having. You can't have the whole jar? Yeah. Can I eat? Because I slice up an avocado and if I squirt lemon and put pink Himalayan sea salt in it. You're eating 10. I'll eat that whole thing right there. I know. It's so annoying. Right there. I got to like put that in a baggie and put it away. It's great. Yes, it's a healthy fat, but not the whole thing at once. Hell no.

Yeah. So this, this is an important section. But it gives it to you in like looking at your hand, you could visualize. Cause I, like I said, on the go quick, you're in a restaurant or you're at the to-go counter at your favorite juicer or whatever. You just need to know quickly, what can I have? And how much of this should I have right now? Totally. Of course we did a protein powder guide. So we did what to avoid, what to look for and how and why. So everything is so specific and broken down. And the reason that I'm very proud of this guide that Kim and I did together is again, it's not just like a nutrition and fitness guide. It's really like the whole 360, you know,

I mean, protein powder to break it down in this guide and really show you exactly what to look for. I think it's important to know because it's something a lot of people are consuming daily. Absolutely. And there's pea protein, hemp protein, plant-based proteins, soy-based, whey-based. There's so many. And I get that question a lot. It's overwhelming for a fitness person, let alone the average person. And why you should have it and should it substitute this for that? And is it okay to have more than one? It's all in there, guys. And I think I'm really proud of it too, because I really think it's, not think, I know it's a whole picture, what you put in your body,

you know, working out, you know, the social. Yeah, exactly. Sleep, mental state. Meditation. Yeah, it's it's the whole it's the whole thing. We, of course, rounded that out with the 15 best plant based protein sources just in case you're vegan. I feel like this guide, it's not for vegans, but it's not not for vegans. You can find things to work for you and modify. Absolutely. And then we just talked about consuming proteins and when the best time to consume and how much you should consume. Then it's to the last page. It tells you all of our social media info. And there you have it. That is 167 pages. It is sort of like a book to living your best life and being your best self. Again, I wouldn't just call this a fitness

nutrition guide. It's, it's really the full picture. And it's just at the end of the day, Kim and I aren't doctors. We're just two women that are sharing every single thing that's worked for us. Kim's obviously a professional fitness trainer, and she's been such an influence in my life. So it's awesome to be able to get all her secrets in this guide. Well, likewise, and we're so excited to share that with you. And I think you probably know by now, Lauren and I speak from the heart and want the best for all of you and really think the community part of it, the Facebook part of it will really tie it all in. And we are anxious for you to get started and hear your feedback and let's get sweating. Let's get sweating. Kim, where can everyone find you on Instagram? Because they have to follow you because I love watching

your workouts on Instagram story and seeing you on Insta. Thank you. At Kim Kelly fit at Kim Kelly fit. Follow Kim. Let us know what you think of the guide. We'd love your feedback. Again, we've really been busting our ass with this. It's taken like eight months to bring this.

We'll be a baby. We're there. Yeah. It's like a baby. Thank you guys so much for listening and make sure you follow Kim on Instagram and follow at TSD body for more details. Guys, wait, don't go to win a huge fitnessy, fun package full of goodies, all skinny confidential approved.

Leave your favorite part of this episode on my latest Instagram at the skinny confidential. And as always, make sure you rated and reviewed the podcast on iTunes takes two seconds. And don't forget to check out the skinny confidential body app. I hope you fucking love it. I'm excited with that. We'll see you on Friday. This episode is brought to you by a ritual. You guys know I'm a human Guinea pig and I'm still here at taking ritual and loving it. Okay. It's filled with iron, vitamin E, magnesium, folate, and omega-3 kind of everything. It's made in the USA without synthetic fillers.

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