The Kim and Kalee Show

What if your workout could also be time with God? In this episode, we sit down with Kelly Wenner, founder of Soul Strength Fit, to talk about how faith, food, and fitness work together and how to build healthy habits with grace instead of guilt.

Kelly is a certified personal trainer with a Master’s in Education, a former school teacher of 18 years, an author of devotionals, and the host of the Honoring My Temple podcast. She’s also a wife and a mom of three girls.

In this episode, we talk about:

• The difficult season that inspired Soul Strength Fit
• Why God wants us to live an abundant life now, and how our physical health is tied to our mental and spiritual health
• Choosing what is wise and beneficial (1 Corinthians 10:23) and putting into practice the spirit of power and self discipline God gives us (2 Timothy 1:7)
• Kelly’s 5:30 a.m. routine of prayer before her feet hit the floor, coffee with the Word, and then the gym
• Why a 7 minute Bible study absolutely counts
• Her “one load of laundry a day” approach to consistency
• Shooting for good instead of perfect
• God given foods and her simple protein and produce meals
• Why you crave what you eat, and how she figured out her own food intolerances
• Setting yourself up for success with a little planning (hello, rotisserie chicken!)
• Fitness as character training and keeping the promises you make to yourself
• Why progress looks like hills and valleys instead of a straight line
• Tithing the first part of your day to God

Timestamps:
00:01 Meet Kelly Wenner
01:32 The season that started Soul Strength Fit
06:12 Abundant life and choosing what is beneficial
14:07 Kelly’s morning routine
16:51 Where to start with Bible study when you’re busy
20:00 Consistency over perfection
23:42 God given foods and simple meals
26:18 Food intolerances and cravings
29:16 Transform Daily and Holy Health Coaching Lessons
32:26 Why her workouts include Bible study
34:18 Fitness as a character transformation
37:31 Hills and valleys on the journey
40:51 Tithing your morning to God
43:38 Where to find Kelly

Favorite moments:
“Stop shooting for perfect, shoot for good.”
“You crave what you eat.”
“Fitness isn’t a weight loss issue. It’s a character transformation.”

If you’re in a busy season and feel like you never have enough time for God or your health, this conversation is for you. Kelly reminds us that small, consistent steps add up, and that God can do so much with even seven minutes a day.

Connect with Kelly:
Website: soulstrengthfit.com
Instagram: @soulstrengthfit
Podcasts: Honoring My Temple and Devotionals on the Go
Books: Search “Kelly Wenner devotional” on Amazon
Where to start: Transform Daily, her 8 week Bible study and workout program, paired with Holy Health Coaching Lessons

Coming up next week: Kelly is back to talk about why we’re always busy and tired, plus sleep, rest, the easy yoke, and sabbath. You won’t want to miss it!

Connect with us:
Instagram: @thekimandkaleeshow
New episodes every Tuesday. If this episode encouraged you, please share it with a friend and leave us a review. It helps other women find the show!

Heather Gordon lived with chemical sensitivities for over a decade, and when her health took a hard turn in 2021, she couldn't find personal care products that didn't make her feel worse. So she made her own.

In this episode, Heather shares the story behind Project Goods, her fragrance free hair, face, and body line made with colostrum, and how she grew it into a $5 million bootstrapped brand in just two years. We also talk about what "fragrance" really means on a label and how to start making simple swaps without feeling overwhelmed.

In this episode, you'll learn:

• What the "toxic bucket" is and why it matters even if fragrance doesn't bother you yet
• What the word "fragrance" can hide on a label and why brands don't have to disclose it
• The difference between fragrance free and unscented, and why unscented can still contain masking chemicals
• Why essential oils and diffusers can still be a problem for people with scent sensitivities
• How a "capsule bathroom" simplifies your routine to just three products per area
• How Heather navigates hotels, flights, and movie theaters in a fragrance filled world
• What it's really like to build a brand with $20,000, no investors, and a husband who ships every order by hand

Connect with Heather:
Website: projectgoods.com
Instagram: @heathergordonmedia
Healing Guide ebook: projectgoods.com (currently $9 and may not carry over to the new website, so grab it soon)

Disclaimer: This episode is for informational and educational purposes only and is not intended as medical advice. Our guest's experiences are her own. Please talk with your healthcare provider before making changes to your health routine, supplements, or medications.

Have you ever been prescribed birth control for something OTHER than preventing pregnancy?

Maybe it was irregular periods, painful cramps, acne, heavy bleeding, or mood swings. And while the pill may have helped those symptoms, have you ever wondered what it's doing to your hormones? Or what happens when you stop taking it?

We've both been there!

Between the two of us, we've spent YEARS on and off birth control. While it helped manage some frustrating symptoms, we still had questions about the long-term effects and whether there were other options.

In Episode 147, we're welcoming back Curtis Gillespie Sayers of Lifestyle Empowerment to discuss birth control, hormone health, and what women should know before coming off the pill.

Curtis shares his perspective on how hormonal contraceptives may affect the body, why symptoms sometimes return after stopping birth control, and ways to prepare for the transition.

We also talk about perimenopause, hormone replacement therapy (HRT), gut health, and why it's worth looking at the bigger picture when it comes to your health.

• Why women take birth control beyond pregnancy prevention, including acne, irregular periods, and painful cycles.
• Birth control and gut health: Potential connections involving digestion, nutrient levels, and thyroid function.
• What happens when you stop taking the pill: Hormone fluctuations, acne, hair shedding, and menstrual changes.
• When your period should return and when to talk with your healthcare provider.
• Preparing to come off birth control: Nutrition, testing, and questions about supplements.
• Birth control vs. hormone replacement therapy: What to consider during perimenopause.
• Hormones and autoimmune conditions: Curtis discusses estrogen's role in immune function.
• Looking beyond symptom management to better understand your health.

One thing Curtis said really stuck with us:

"Nothing works in isolation."

It's easy to focus on one symptom. Your periods are painful, so you take something for that. Your skin breaks out, so you try something else. You're exhausted, so you look for another solution.

But what if we started looking at the bigger picture?

That doesn't mean medications are bad or that you should stop taking something that's helping you. It means you deserve to understand your body, ask questions, and make informed decisions about your health.

Whether you're taking birth control, thinking about coming off it, or navigating perimenopause, we hope this conversation helps you feel more confident exploring your options.

Website: https://lifestyleempowerment.ca

Instagram: @funct.med.curtis

Community: The Healing Path on Skool

Curtis offers one-on-one coaching and an educational community focused on understanding health from a broader perspective.

Share it with a friend, daughter, or another woman who might find this helpful!

And if you're enjoying the podcast, we'd love for you to subscribe and leave us a review!

Disclaimer: This episode is for education only, not medical advice. Guest opinions may not reflect established medical consensus. Consult your healthcare provider before changing medications, stopping birth control, or starting supplements or hormone therapy. Arrange alternative contraception before stopping the pill if pregnancy prevention is important.

If you're not sleeping well, feeling foggy, or gaining weight even though you're doing all the right things, your hormones could be the missing piece. Curtis Gillespie Sayers is back to break down what estrogen, progesterone, and testosterone actually do in a woman's body and what happens when they shift in perimenopause and menopause.

In this episode, you'll learn:

• Why estrogen is so important for memory, mood, bones, and insulin sensitivity
• How your body clears estrogen and why DIM isn't right for everyone
• Why taking progesterone without estrogen can create a new imbalance
• Why women need testosterone too and what proper dosing looks like
• How microdosing GLPs can help with insulin, inflammation, and fat burning
• Why heavy lifting does more for your bones than light, high rep workouts
• Which tests Curtis recommends before you start guessing with supplements

Connect with Curtis:
Website: https://lifestyleempowerment.ca
Instagram: https://www.instagram.com/funct.med.curtis
The Healing Path on Skool: https://www.skool.com/the-healing-path

Have a question for the show? Submit it at soreyfitness.com/podcast or email us at [email protected]. We might answer it in a future episode!

Come say hi: Find us on Instagram at @thekimandkaleeshow and on Facebook at Kim and Kalee. If you loved this episode, please subscribe, rate, and leave a review. It helps more women find the show!

Medical Disclaimer: This episode is for educational purposes only and is not intended as medical advice. Always talk with your doctor or a qualified healthcare provider before starting, stopping, or changing any medication, hormone therapy, GLP, supplement, or exercise routine.

Joy Bauer is back for part two, and this time we are talking all things nutrition during and after menopause. If you have noticed the scale creeping up even though you are doing the same things that always worked, Joy has great news: your metabolism is not broken. It just needs a little fine tuning.

In this episode, the Today Show health and nutrition expert and founder of beJOYLY breaks down how to keep your metabolism strong as you age, how much protein you really need, and which wellness trends are actually worth your time. She also shares her tips for thinning hair, better sleep, and the one small change you can make in the next 24 hours to start feeling better.

In this episode we cover:

• Why your metabolism slows down in midlife and the two biggest ways to bring it back up
• Why strength training three times a week matters more than ever after 40 and 50
• A simple way to figure out your daily protein range, plus what a palm sized portion gives you
• Why a 15 minute walk after dinner helps with digestion and blood sugar
• Joy's take on weighted vests, intermittent fasting, and her 12/12 kitchen rule
• Healthy nighttime snacks under 200 calories (yes, dark chocolate counts)
• Creatine for women, including dosing, timing, bloating, and kidney questions
• What to do about thinning hair, starting with checking your ferritin
• Why the goal is getting stronger, not getting smaller

Find Joy:

Website and free recipe newsletter: https://joybauer.com/
Instagram: https://instagram.com/joybauer
beJOYLY supplements: https://www.bejoyly.com/ Use code KK20 for a discount on your order.

Missed part one? Go back and listen to last week's episode, where Joy shares her 90/10 food philosophy, her favorite simple food swaps, and how to enjoy your favorite treats without guilt.

Have a question for the show? Submit it at soreyfitness.com/podcast or email us at [email protected]. We might answer it in a future episode!

Come say hi: Find us on Instagram at @thekimandkaleeshow and on Facebook at Kim and Kalee. If you loved this episode, please subscribe, rate, and leave a review. It helps more women find the show!

Disclaimer: This podcast is for informational and entertainment purposes only and is not medical advice. The views shared by our guests are their own. Please talk with your healthcare provider before making changes to your diet, exercise routine, or supplements, especially if you are pregnant, nursing, taking medication, or managing a health condition such as kidney disease, osteopenia, or osteoporosis. Individual results may vary. Some links may be affiliate or discount links, which means we may earn a small commission at no extra cost to you.

Joy Bauer has been our go to nutrition voice for over 20 years, and her 90/10 philosophy is the foundation of how we coach and how we live. In this full circle episode, the Today Show health and nutrition expert, New York Times bestselling author, and founder of beJOYLY sits down with us to talk about making healthy feel doable, delicious, and totally unintimidating.

In this episode we cover:

• How Joy went from gymnastics and pre med to 25 plus years as the Today Show's resident health expert
• The 90/10 food philosophy and why it takes the all or nothing pressure off
• Why focusing on what you add to your plate works better than focusing on what you take away
• Joy's top foods for heart and brain health, including berries, lentils, leafy greens, and coffee
• Her famous Snicker Dates, mug cakes, a sneaky spinach chicken parm, and butternut squash mac and cheese
• Why she calls a multivitamin an insurance policy, and what she put in her beJOYLY multi for the 50 plus crowd
• Selective splurging and how to enjoy your mom's brownies with zero guilt
• What the Blue Zones teach us about who is at your table, purpose, and connection
• How to get back on track after an off meal (hint: don't wait until Monday)
• Joy's current take on wine and alcohol, and how it affects your sleep

Find Joy:
Website and free recipe newsletter: https://joybauer.com/
Instagram: https://instagram.com/joybauer
beJOYLY supplements: https://www.bejoyly.com/ Use code KK20 for a special discount

Coming up next week: Joy is back with us to talk about nutrition in perimenopause and menopause, and the little tweaks that make a big difference as we age.

Have a question for the show? Submit it at soreyfitness.com/podcast or email us at [email protected].

Come say hi: Find us on Instagram at @thekimandkaleeshow and on Facebook at Kim and Kalee. If you loved this episode, please subscribe, rate, and leave a review. It helps more women find the show!

Disclaimer: This podcast is for informational and entertainment purposes only and is not medical advice. The views shared by our guests are their own. Please talk with your healthcare provider before making changes to your diet, supplements, or alcohol intake, especially if you are pregnant, nursing, taking medication, or managing a health condition. Individual results may vary. Some links may be affiliate or discount links, which means we may earn a small commission at no extra cost to you.

Have you ever felt one negative thought take over your whole day? In this episode, we get into how the words you say to yourself really do shape the life you live. We talk about why your mindset matters more than you think, how to acknowledge the hard stuff without wallowing in it, and the simple reframes that help you look for the good even on tough days.

If you have been wanting to shift your mindset and quiet the negative self talk, this conversation is for you.

In this episode we cover:

• Why what you focus on is where you go, and how to stop staring at "the tree"
• The difference between acknowledging a feeling and wallowing in it
• The five question filter we use to find peace: past, future, self, others, or God
• How the people around you become the voice in your head
• Why you should not make your struggle your identity, whether that is your weight, your health, or your money
• The little "every single cell" song that reminds your nervous system you are healthy and well. Listen here: https://www.instagram.com/reel/DYYsWx_vcgU/?stkn=cjBpaGRvNnNnemdp

Mentioned in this episode:

This whole conversation started after we listened to a few great mindset episodes. You can find the Mel Robbins and the Gary Vaynerchuk podcast we referenced here.

Coming up: Curtis joins us to talk hormones, and Joy Bauer is coming on to talk nutrition in and after perimenopause.

Come say hi: Find us on Instagram at @thekimandkaleeshow, on Facebook at Kim and Kalee, or email us at [email protected]. Hit subscribe so you never miss an episode.

Curious about GLP-1 microdosing but not sure where to start? In this episode, Kim & Kalee sit down for an honest, easy-to-follow masterclass and Q&A on GLP-1s, GLP/GIP, and microdosing — and what it can mean for metabolism, food noise, energy, and overall wellness, especially for women over 35.

Both of us are certified in peptides, nutrition, and personal training, and we're sharing our own personal experiences along with the questions we get asked most.

In this episode, we cover:

• How to think about whether a GLP-1 or GLP/GIP could be a fit for you
• Microdosing vs. a standard therapeutic dose — the real difference
• The options we've personally tried and how they compare
• What safe, sustainable use can look like, plus cycling on and off
• Supporting your hair and muscle through the foundations
• How to find a provider who actually listens to you
• Understanding the real costs and how to think about the investment
• Kim's personal story with Crohn's, inflammation, and menopause
• Kalee's personal story with food noise, cravings, and family history

A quick disclaimer: This episode is for informational and educational purposes only and is not medical advice. We are not doctors. Always consult a qualified healthcare provider before making any changes to your health, medication, or wellness routine. Individual results vary. GLP-1s are FDA approved for specific conditions; microdosing is considered off-label. Nothing here is a recommendation to start, stop, or change any medication.

Want to learn more or talk to a provider? Here's how to connect:

Learn more with EllieMD (our telehealth partner):
https://elliemd.com/kimandkalee

Explore GLP-1/GIP + Glycine options:
https://elliemd.com/microdose?base=glp1-gip&additive=glycine&step=3&bp=kimandkalee#personalize

Take the quiz for your personalized peptide recommendations:
https://elliemd.com/recommendation/product?bp=kimandkalee

Have questions? Email us at [email protected] to chat or set up a FREE 30-minute discovery call.

Thanks for listening! If this episode helped you, share it with a friend and follow the show so you never miss an episode.

This week, Kim and Kalee step outside their usual teaching format for an honest, off-the-cuff conversation about body image, weight, and the mental patterns that shaped how they see themselves. Both of them grew up as "the chubby girl," and in this episode they open up about how those childhood experiences followed them into adulthood, and how they've worked to build a healthier perspective over time.

They talk candidly about the messages that messed with their minds growing up, from Limited Two tank tops they couldn't fit into, to Disney Channel commercials, to the diet culture of the '90s that sold weight-loss foods instead of real nutrition. They also get into how social media has raised the pressure even higher now that the person you're comparing yourself to might live down the street, and may be using AI editing you'll never know about.

From there, the conversation turns to tools and perspective: why strength training won't make you "bulky," how GLP-1 medications can be a helpful tool rather than something to judge or hide, and why nearly every tool (cardio, dieting, even tanning for light therapy) has a healthy middle ground and an unhealthy extreme. They close with a practical takeaway on complimenting people in a way that celebrates them without feeding into weight-focused thinking.

If you've ever struggled with the number on the scale or worried about passing that struggle on to your kids, this one's for you.

Have a question or a topic you'd like us to cover? Submit it at SoreyFitness.com/podcast or email us anytime at [email protected].

If this episode resonated with you, we'd love to hear about it! Come tell us on Instagram @thekimandkaleeshow.

Subscribe & Review: If you enjoy The Kim and Kalee Show, please subscribe and leave us a rating and review wherever you listen. It helps more women find the show and join the conversation!

Disclaimer: This episode includes a candid discussion of body image, disordered eating, and weight. It is shared from personal experience for informational and encouragement purposes only and is not a substitute for professional medical or mental health advice. Kim and Kalee also discuss GLP-1 medications based on personal use; talk with your own healthcare provider before starting, stopping, or changing any medication, supplement, or health routine. If you are struggling with disordered eating or your relationship with food, please reach out to a qualified professional. You can contact the National Alliance for Eating Disorders helpline at 1-866-662-1235 to speak with a licensed therapist.

You're working out. You're eating well. You're hitting your protein. So why are your pants getting tighter instead of looser? In this episode, Kim and Kalee dig into the common reasons women, especially after 40, stop seeing results even when they feel like they're doing everything right.

If you've been frustrated and ready to give up, this one's for you. Give yourself some grace, start with one small change, and celebrate the one thing you did instead of the ninety-nine you think you should have.

In this episode:

• Why your body has no reason to change without progressive overload
• How much strength training to do each week — and how to split it
• The blood sugar and insulin connection to belly weight and energy crashes
• Why eating less and doing more cardio can backfire
• Getting 25–30g of protein per meal without overhauling your life
• Sleep as the foundation everything else is built on
• GLP-1 microdosing: what it is and how to know if it's a fit

Links & Resources:

• Get the free guide — 6 Reasons You're Not Seeing Results
• $25 off Function Health (119+ blood markers)
• What Is Microdosing? Free cheat sheet
• Book a free 30-minute discovery call: https://calendly.com/thegirls-soreyfitness/discovery-call

Enjoying the show? Subscribe so you never miss an episode, and leave us a five-star rating and review — it helps more women find the show and takes just a few seconds. Thank you for being here!

Disclaimer: This episode is for educational and informational purposes only and is not medical advice. Kim and Kalee are not physicians, and nothing shared here is intended to diagnose, treat, or replace care from your own healthcare provider. Always consult a qualified professional before starting any new fitness, nutrition, supplement, or medication protocol, including GLP-1s or peptides.