https://calendly.com/kimberleenicolefit/30min

Kimberlee Nicole Lifestyle Fitness, Montgomery County, PA (2026)

10/31/2023

HAPPY HALLOWEEN! 🎃👻

Looking for a healthier Halloween treat? These easy no-bake rice crispie cups require just 4 ingredients and will satisfy any sweet craving you have.

Ingredients:
🎃 Carmel rice cakes
🎃 Monster Munch almond butter (code KIMBERLEE778)
🎃 Sugar free maple syrup
🎃 semi- sweet chocolate chips

Comment HALLOWEEN below if you want the recipe sent to you!

10/31/2021

Happy Halloween!! 🎃

A little Boo 👻👣 is brewing until April 2022.🤰🏻

I am beyond excited to finally share my “scary good” secret with all of you!

The last couple months I haven’t been as active on social media because of the fatigue the first trimester brought. Now that we are over that hump, I’m feeling so much more energy to get back on here and share!

09/13/2021

Imagine where you can be 16 weeks from now. 💪👙

That's how many weeks are left in 2021 and it's plenty of time for you to develop those healthy habits you either put off or fell off track with over the summer.

✅ It's plenty of time for you to drop those 15-20 pounds you resolved to lose.

✅ It's plenty of time to build and sculpt strong muscles and achieve that coveted 'toned' look.

✅ It's plenty of time to work on your relationship with food and learn how you can still eat your favorite things (and enjoy the holidays!) while losing weight.

Time is going to pass regardless...

Are you going to take action and start working on those goals?💥

Or are you going to stay where you are and wish you had taken action 16 weeks from now?🤔

👉The choice is yours!!

Apply for 1:1 coaching (link in bio).

09/01/2021

As we start a new month and approach a new season, let’s play a game of BINGO.

Who overindulged a bit this summer? 🙋🏽‍♀️ This healthy habits bingo is a fun way to get you back on track and finish the year strong!

How many of these squares can you check off in a month, a week, or in a given day? 🤔

👉The goal is “all of them!" 💯

Challenge your friends 👯‍♀️ to play with you by tagging them in the comments or sharing this with them!

Cheers to a new month of reaching our goals!💥

08/25/2021

💥3 fat loss myths that could be holding you back from seeing results.👇

1️⃣ Cardio is necessary for fat loss - You do not need to do cardio to lose fat. Strength training actually better for weight loss because it increases your muscle mass. The more muscle mass you have, the more calories your body burns in order to build and maintain the muscle which also increases your metabolism.

2️⃣ Carbs make you fat - Eating carbs will NOT make you fat ⁣‼️ Carbs are FUEL and give your brain and muscles the energy they need to function. The reason people think carbs make you fat is because carbs cause the body to store water. So when you have a high carb meal, you may see the scale go up a bit…but it’s just water weight. The only way you can gain weight is if you eat more calories than you burn. Simple or processed carbs can be easy to over eat since they provide little fiber and nutrition which helps us feel full. But it’s not the carbs that are causing the weight gain, it’s that we’re eating too many calories! Don’t fear carbs! They are so important if your goal is to build or maintain muscle!

3️⃣ Eating after 7 pm makes you fat – A snack that is 400 calories at 6:59PM is still 400 calories at 7:00PM and our bodies digest it the same. As long as you eat the number of calories needed to maintain or lose weight, it doesn’t matter what time to eat those calories. Now, if you’ve already consumed all your calories for the day before 7pm and you continue to snack after 7pm, then you’re eating more calories than you burn and you will eventually gain weight if this is a regular habit. But it’s not because you’re eating after a certain time, it’s because you’re consuming too many calories. What I often see as the issue is clients not eating enough during the day and being ravenous at night. They end up binging at night, taking in more total calories for the day than they need, which causes them to gain weight or not see a loss.

Comment below if you were ever told one of these myths.👇

Know someone who would find this helpful? ↗️ Share this post with them or tag them in the comments.

🖤 Like this post if you’d like me to bust more fat loss myths!

07/05/2021

Comment YES if you are ready to hit the reset button with your health & fitness goals ⁣💯
⁣
Whatever happened this holiday weekend is in the past, so FORGET about it and MOVE FORWARD ➡️
⁣
There are 𝟓 𝐦𝐨𝐧𝐭𝐡𝐬 left in 2021⁣🖐
⁣
Whether you’ve been putting off your goals or you’ve just fallen off track, you still have plenty of time to turn it all around and reach your goals💪🩱
⁣
The only thing holding you back is YOU💥
⁣
So instead of staying where you are or constantly falling off track, let’s do something about your goals and put a plan of action into place ❤️🔥💪✅⁣
⁣
Grab my Fit and Balanced 4 Week Reset for just $24.99 during the month of July ✅⁣
⁣
👉 DM me to place your order.

07/02/2021

𝐋𝐞𝐭’𝐬 𝐭𝐚𝐥𝐤 𝐚𝐛𝐨𝐮𝐭 𝐚𝐥𝐜𝐨𝐡𝐨𝐥 𝐚𝐧𝐝 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬⤵️

𝑪𝒂𝒏 I 𝒅𝒓𝒊𝒏𝒌 𝒂𝒍𝒄𝒐𝒉𝒐𝒍 𝒂𝒏𝒅 𝒔𝒕𝒊𝒍𝒍 𝒍𝒐𝒔𝒆 𝒘𝒆𝒊𝒈𝒉𝒕? 🍷

The answer is… 𝒊𝒕 𝒅𝒆𝒑𝒆𝒏𝒅𝒔.

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝘆:

Alcohol is a toxin, and once it enters our system, our body prioritizes getting rid of it over everything else it was doing (aka, burning fat). Additionally, alcohol contains no nutritional value and our body cannot store alcohol for later use. Because of these two things, food is more likely to be stored as fat when alcohol is consumed.

That being said, an occasional drink will not drastically impact your weight loss efforts, especially if you account for it in your calories/macros. ➡️Swipe for a cheat sheet on how to track alcohol in your macros.⁣

The decision to drink or not to drink really comes down to your goals and current progress:

✔️ If your goal is simply to lose weight, then yes, you might fit a drink or two into your day or weekend and still stay 100% on track with your goal.

❌ If you are an athlete, in prep for a competition, or you have hit a plateau in your weight loss, you should consider prioritizing your goals over alcohol.

𝐌𝐲 𝐭𝐨𝐩 𝐭𝐢𝐩𝐬 𝐟𝐨𝐫 𝐝𝐫𝐢𝐧𝐤𝐢𝐧𝐠 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐠𝐨𝐚𝐥:

✅Give yourself a limit. If you know you plan to have two drinks, you can account for them in your macros and plan your meals accordingly to ensure you stay within your targets.

✅Stick to basics like vodka and soda water, a tequila shot with lime, or a 4oz (measured!) glass of red wine.

✅Go for calorie-free mixers like diet soda, Crystal Light, Built Boost or sparkling water (my personal favorite).

✅Drink plenty of water before, between and after drinking alcohol to stay hydrated (alcohol can dehydrate you).

✅Eat plenty of protein before you drink to help slow the emptying of your stomach and delay alcohol absorption. Plus, protein is the most satiating (i.e. filling) macro and can help reduce the urge to snack on food later.

🍸My drink of choice is cake vodka with cherry flavored sparkling water (from Giant or Wal-Mart).

Drop your favorite macro friendly drinks in the comments⤵️

03/29/2021

Every day won’t be easy…but every day, the effort will be worth it.

“You’re so motivated.”

“I wish I had your discipline.”

People say these things to me ALL. THE. TIME.

𝐁𝐮𝐭 𝐡𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐭𝐫𝐮𝐭𝐡: I didn’t get my results & I don’t do the things I do because of MOTIVATION. The reality is, I’ve been diligent about putting in my best effort every day.

I’m just like you. I have days where I don’t want to work out. I have days where I rather eat my emotions than deal with them.

But it’s those days and moments that have truly helped me get to where I am today. Because I pushed through on those “hard days,” I created experiences that continue to help me push through those tough moments again and again.

For instance, there’s been SO MANY TIMES when I’ve gone into a workout absolutely dreading it to have it end up being one of my best workouts ever. So now on the days when I don’t want to work out, I think of how great my workout was the last time I felt this way and it “motivates” me to just do it! (And it never ends up being as bad or hard as I imagined it to be!)

On days when I’m stressed or upset, I now journal instead of binging on cookies and ice cream. But I didn’t get to that point because of “motivation” or “willpower.” I made the choice & put in the effort one day to change my story. Instead of doing what I always do (eat), I pushed through and made the effort to journal. After journaling, I felt like this weight had been lifted off my shoulders & I was in a better mood. To top it off, I didn’t feel bloated & upset from eating everything in sight. I felt strong and proud.

Now I have this positive experience of journaling tied to feeling stressed and upset instead of an unhealthy habit of eating and it “motivates” me to journal instead of eat when those feelings come on.

💥Hard days are inevitable.

But if you commit to putting in your best effort every day, no matter how big or small, you’ll build the resilience to push through those hard days. And I guarantee, they won’t be as hard as you thought they were.

👇Drop a 💯 below if you’re committed to giving your best effort every day.
Photo:

03/26/2021

𝗣𝗥𝗢 𝗧𝗜𝗣𝗦: The easiest way to hit your macros every day, and at every meal⬇️

1️⃣ Figure out how you want to divide up your macros for the day. I recommend trying to eat 4-5 balanced meals per day (ideally, just spread your macros out evenly throughout the day).

2️⃣ Pick a protein source. Use an app like MyFitnessPal to figure out how much of that source you need to eat in order to hit your protein goal for that meal.

3️⃣ Next, pick a veggie/fruit and carb source. Figure out how much of that source you need to eat in order to hit your carb goal for that meal.

4️⃣ Lastly, pick a fat source. If you chose to eat a protein source that is higher in fat like beef, whole eggs, salmon, chicken thighs, etc, you may not need to include an additional fat source (or maybe you just need to have less of it).

𝘽𝙊𝙉𝙐𝙎 𝙏𝙄𝙋𝙎:

✅ Try to include a veggie or fruit in every meal. Aim to get 3-5 servings in (at least) a day.

✅ Watch your fiber. Try to get 25-35 grams/ day spread out evenly through your meals. (Eating your fruits, veggies and wholesome, complex carbs will ensure you reach this goal)

✅ Flavor your food with spices, salsa, and low-calorie condiments /sauces (just be sure to track these too since they may have calories)

✅ I recommend choosing 2-3 different sources of each macro per week to keep your grocery budget in check but also have variety.

✅ PLAN AHEAD! Planning your meals out the day before is the best way to ensure you hit your macros for the day. It may take some time when you first start, but you’ll get the swing of it and start to identify meals and foods you can eat on the regular.

↗️ Click the save button to keep these tips handy.

Tag your macro-tracking friends in the comments or share it with them.

👉 If you’d like help creating a custom meal plan, DM me and I’ll give you more details.

03/15/2021

📌SAVE THIS POST📌

There are countless methods to determining the right macronutrient totals for each individual. Factors such as your age, height, activity level, body type, metabolic rate, body fat and diet history all play a role in what macronutrient targets will be best for your body. I highly recommend working with a coach if getting started since they have the knowledge and experience to calculate the ideal macros for YOUR specific body and goals.

However, if you want to give it a try on your own, you can get a general idea of where to start following the steps & formulas outlined in this post. 📈✏️🔢

⚠️Macros are very individual and it’s important to track ACCURATELY and CONSISTENTLY for a good 1-2 weeks to learn if you have the right calories and macros for your body.

👉If you lose weight the first week, keep things the same.

👉If you gain weight, drop your calories by 100 and recalculate your fats and carbs based on the new calorie deficit.

👉If you don’t lose any weight the first week, hold steady and give it another week of accurate and consistent tracking before making a change.

Please feel free to comment or DM me with questions!

🖤 Was this helpful? Please like and comment and I’ll continue to post more content like this.

👉 If you think this post will help a friend, go ahead a share it with them or tag them in the comments!

❓Interested in a custom macro assessment? Just DM me “macro assessment” for more info.

03/08/2021

Happy International Women's Day!

Let today be a reminder to all you amazing women to never apologize for being who you are, never hold back from asking for what you DESERVE, and never be afraid to go after your wildest dreams.

In honor of the theme for this year's International Women's Day, join me in raising your hand high and celebrating women's achievements and what makes us unique while also challenging gender roles, the self views we hold for ourselves as a women, and having the courage to call out inequity whenever we see or experience it.

Drop a 🤚 in the comments if you'll join me!

➕ TAG all the BEAUTIFUL, STRONG, AMAZING women who impacted your life 👇

03/01/2021

📌 SAVE FOR EASY REFERENCE

Macronutrients are one of two categories of nutrients our bodies 𝙣𝙚𝙚𝙙.

Macros are also what calories are made of and there are 3 different macros:

Carbohydrates = 4 calories/gram
Protein = 4 calories/gram
Fat = 9 calories/gram

Each macronutrient performs specific functions within our body, therefore eating each of them is necessary for our total health and wellness. It’s also important to make sure we’re getting adequate amounts of each nutrient, not only for weight loss, but also for keeping our body feeling good and functioning properly.

𝗖𝗔𝗥𝗕𝗢𝗛𝗬𝗗𝗥𝗔𝗧𝗘𝗦 🥯🥦
Carbs are NOT the enemy. In fact, carbs are king when it comes to fueling our bodies and brain. Carbs are the macro that is most easily converted to glucose and utilized as an energy supply. Without eating enough carbs, you won’t have the mental or physical energy to perform at optimal levels. Carbs also contain fiber, which is essential to keeping “things” running smoothly 💩

𝗣𝗥𝗢𝗧𝗘𝗜𝗡 🥩🥚
Protein builds, repairs and maintains muscle. Protein is made up of essential (must be consumed in your diet) and non-essential (can be made by the body) amino acids. Protein is also the most satiating macronutrient, keeping us full the longest! It can broken down into glucose for energy if need be, but this process requires more energy than utilizing other macros for energy.

𝗙𝗔𝗧 🥑🥜
Fat gives you energy, keeps your hair, skin & nails healthy, helps you absorb fat-soluble vitamins, insulates your body and cushions your organs. Healthy fats are essential for brain development, cell membrane integrity, and making & balancing your hormones. While consuming too much fat (especially trans and saturated fat) can pose a health risk, you MUST consume enough fat to keep your hormones balanced.

If you’re looking to lose FAT and build MUSCLE, then paying attention to macros is🔑!

Wondering what ratio of macronutrients you need to eat in order to reach your goals? Shoot me a DM and I would be happy to help you figure it out!

Link to apply for 1:1 coaching is in bio

Would you like more content like this? Comment yes or no?👇

Kimberlee Nicole Lifestyle Fitness

10/31/2023

10/31/2021

09/13/2021

09/01/2021

08/25/2021

07/05/2021

07/02/2021

03/29/2021

03/26/2021

03/15/2021

03/08/2021

03/01/2021

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