Calories often get a bad rap, but they’re not the enemy. In fact, understanding them is key to feeling your best and reaching your health goals.   In this episode, I explain how to find your TDEE (Total Daily Energy Expenditure). This number determines how many calories your body burns in a day, and why it’s so important for sustainable fat loss, muscle gain, and maintaining your energy.   If you’ve ever felt like you’re eating healthy but not seeing results, this episode will help you understand why.   You'll learn:   🔸 How to determine your calorie needs   🔸 What TDEE is (and why it matters for your goals)   🔸 How your age, height, weight, and activity level affect your metabolism and calorie needs   🔸 Why starting with the “sedentary” activity level can give you an eye-opening perspective   🔸 Why plateaus happen during weight loss and what to do about them   🔸 How to avoid losing muscle and slowing your metabolism   🔸 What a healthy calorie deficit really looks like   🔸 How to build calorie awareness without falling into obsession   You’ll walk away with a better understanding of how your metabolism works, how activity and muscle play a major role, and how to make informed nutrition choices that fit your lifestyle, without restrictive dieting.   If you’re ready to stop guessing and start making progress, this episode will help you connect the dots between calories, metabolism, and lasting results.   Want to calculate your TDEE manually? Here's how to do it.   First, calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation:   • Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161 • Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5   That gives you your BMR — the calories your body burns just to stay alive.   Then, to estimate your TDEE, multiply that number by your activity level: • Sedentary (very little movement): × 1.2 • Lightly active (light exercise 1–3 days/week): × 1.375 • Moderately active (3–5 days/week): × 1.55 • Very active (6–7 days/week): × 1.725 • Extremely active (physical job + hard exercise): × 1.9   The result is your estimated Total Daily Energy Expenditure (TDEE) — roughly how many calories you burn in a day.   Ready to take this even further? If you would like guidance and accountability, I'd love to help. Coaching is where we take concepts like this and turn them into personalized, realistic plans that fit your life.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Colder days and darker evenings used to leave me feeling drained, discouraged, and desperate for spring. But not anymore! And in this episode, I’m sharing exactly what changed.   When I discovered the concept of hygge (pronounced HOO-gah), it helped me to reframe winter completely. Instead of just pushing through the season, I learned how to create a cozy, intentional lifestyle that actually supports my energy, mood, and well-being. (Thanks, Meik Wiking!)   But here’s the thing... not all hygge habits are healthy. And if we’re not intentional, it’s easy to slip into patterns that leave us feeling more sluggish than restored.   In this episode, I’m walking you through five key areas where you can embrace healthy hygge—habits that are both comforting and energizing... so you can make this season one of the most nourishing times of the year.   You'll learn:   🔸 What hygge actually is (and how it explains why Denmark is so happy, despite dark winters)   🔸 Why cozy doesn’t have to mean checked out, and healthy doesn’t have to mean hustle   🔸 How to create a home environment that soothes your nervous system... simply   🔸 Nourishing food and warm drinks that feel indulgent but actually support your energy   🔸 A funny story about “coma in a bowl” and what it taught me about comfort food gone too far   🔸 The power of movement and outdoor time to enhance the cozy factor, not take away from it   🔸 The role of mindfulness, rest, and screen-free moments in boosting your mood   🔸 Why true connection is about quality, not quantity, and how to find more of it this season   If you tend to feel a little off as the days get shorter... or if you just want to feel better, more grounded, and more energized this winter... this episode is for you. 🕯️   Ready to take this even further? If you’d like help creating healthier habits, building routines that actually work, and designing a lifestyle that supports your well-being, I’d love to work with you. Coaching spots are limited, so head to the link below to learn more.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

This week marks one full year of the Healthy and Productive Living podcast 🤗, and I’m reflecting on what this experience has taught me, not just about content creation, but about life, health, and sustainable habits.   If you’ve ever felt discouraged because you didn’t meet a goal perfectly, or if you’ve struggled to stay consistent without burning out, this episode will provide some useful mindset shifts.   This is a real-life look behind the scenes of my first year of podcasting, and how it reinforced some of the most important lessons about long-term health, self-care, and consistency.   In this episode I'm sharing:    🔸 Why I scaled back from 2 episodes a week to 1, and why I don’t regret it   🔸 The surprising benefit of taking intentional breaks (and why my downloads still went up)   🔸 How to know the difference between rest and avoidance   🔸 The power of building momentum with habits that last   🔸 Why “never miss twice” has become one of my favorite mantras (thanks, James Clear!)   🔸 How a lifestyle approach to health and wellness keeps you in the game long-term   Whether you're working on your health, trying to stay consistent with meal prep, or simply trying to create space for the things that matter, you'll find encouragement and real-life strategies in this episode.   And if you're ready to ditch the all-or-nothing cycle and take a more realistic, lifestyle-based approach to your health and well-being, coaching might be the perfect next step!   Interested in coaching? Click ➡️ here.   Thanks for being here, and for being part of this first full year of Healthy and Productive Living! 🙏   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Have you ever caught yourself putting everyone else’s needs before your own... only to end up tired, resentful, and frustrated? It feels noble in the moment, but there’s a hidden cost. Today I’m sharing a personal story from my own life that shows how playing the martyr role actually hurts everyone involved, including the people we love most.   In this episode, you’ll discover:   🔸 What the martyr complex is and why it’s so destructive   🔸 How unnecessary self-sacrifice leads to resentment, guilt, and disconnection   🔸 The difference between true generosity and giving from obligation   🔸 Why self-care isn’t selfish — it’s essential for healthy relationships   🔸 Practical ways to be authentic and honest about your needs so everyone wins   If you’ve ever struggled with self-care guilt, caregiver burnout, or the feeling that you’re always giving but never refueling, this episode will help you see things in a new light. You’ll walk away with both encouragement and clarity on how to stop playing the martyr, and and start showing up with more energy, patience, and true generosity.   Tune in to learn how to let go of guilt, honor your needs, and give from a place of wellness, not depletion.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Think you’re eating plenty of protein? You might be surprised.   So many foods are considered “great protein sources,” but when you look closely, most of the calories are actually coming from fat or carbs. In today’s episode, I’m pulling back the curtain on some of the biggest offenders — foods that look protein-rich but tell a different story when you compare them calorie for calorie with a lean protein source like chicken breast.   You'll learn:   🔸 Why cheese is more of a fat source than a protein source (and what to swap it with)   🔸 The real story behind ground beef labels like “93% lean,” and why they can be misleading   🔸 Eggs vs egg whites — how to get the nutrients you want without the extra calories   🔸 Why nuts and nut butters aren’t the protein bombs you’ve been told they are   🔸 Protein bars: how to spot the ones that are basically candy bars in disguise   The goal isn’t to cut out these foods completely. It’s to understand what you’re really eating so you can build balanced meals that support your energy, your workouts, and your goals.   Protein doesn’t have to be complicated, but it does require a little awareness. Let’s dive in!   🎧 Listen now and learn how to avoid these common protein mistakes.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Do you ever feel guilty when life slows down, like you should immediately fill the space with more tasks? In this episode, I'm talking about why rest feels so uncomfortable, why busyness is worn like a badge of honor, and how to break free from toxic productivity.   This episode will help you recognize the hidden beliefs that tie your worth to how busy you are and give you permission to embrace rest as a powerful part of living a healthy, productive life.   You'll learn:   🔸 The cultural pressure that makes so many of us feel guilty for slowing down   🔸 Why being busy doesn’t necessarily mean you’re productive   🔸 The difference between toxic productivity and healthy productivity   🔸 Why rest is not laziness but a vital part of true productivity   If you’ve been caught in the cycle of go, go, go, this episode will remind you that slowing down is not a failure. It’s an intentional choice that keeps you energized, focused, and aligned with what matters most.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Do you ever feel like eating healthy means giving up all the fun? Or like enjoying food means throwing your health out the window? The truth is, it doesn’t have to be all or nothing. In this episode, we’ll talk about how to balance food for fuel and food for enjoyment so you can build a healthy lifestyle that actually lasts.   I’ll walk you through three simple categories of food and the lessons we can learn from each. When you understand these categories, it becomes easier to create balance, avoid strict restriction followed by binge eating, and enjoy food while still working toward your health goals.   You'll learn:   🔸 What "food for fuel" is and why not every meal has to be the most delicious thing you’ve ever eaten   🔸 How "food for enjoyment" can fit into a healthy lifestyle without derailing your progress   🔸 Why some people thrive with flexible restraint while others do better with complete avoidance   🔸 The importance of finding the "sweet spot" of meals that are both delicious and nutrient-dense   🔸 How taste buds adapt over time and healthy food can actually become more satisfying   By the end, you’ll have a clear framework to help you eat for energy, enjoy food without guilt, and discover a sustainable way of eating that works long term.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Have you ever wondered why your willpower seems to vanish right when you need it the most? You start the day with good intentions, but by evening you’re exhausted and reaching for snacks, skipping workouts, or putting off the things that matter most.   In this episode, I’m breaking down why willpower fails and what we can do about it. You’ll learn simple, practical strategies to conserve willpower so you don’t have to rely on it all the time — because the truth is, willpower is limited, and there’s nothing wrong with you if yours runs out.   You'll learn:   🔸 How willpower really works, and why it’s normal for it to fade throughout the day   🔸 The common conditions that drain your self-control faster than you realize   🔸 Four powerful strategies to protect your willpower: environment design, routines and habits, planning ahead, and automation   🔸 Why taking care of your body and mind actually replenishes willpower, creating a positive cycle of energy and consistency   🔸 How to set up your future self for success so that healthy choices feel easier, not harder   If you’ve ever felt frustrated because you couldn’t “stick with it,” this episode will reassure you that nothing is wrong with you — and it will show you how to design your life in a way that doesn’t depend on willpower to keep you moving forward.   I’m wishing you the best as you build healthy and productive habits that make life easier, not harder. 🙌   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Most of us have heard plenty about protein, but there’s another nutrient that can transform your meals and your health — and hardly anyone is getting enough of it. In this episode, we’re talking about fiber.   Fiber isn’t just about “staying regular.” It’s about making meals more exciting, more satisfying, and more powerful for long-term health. When you start to see fiber in this way, you'll realize it’s one of the simplest ways to improve the way you feel day to day while protecting your health for the future.   Here’s what you’ll learn in this episode:   🔸 Why most Americans are getting only about half the fiber they need (and what that means for energy, cravings, and health)   🔸 The three F’s of fiber — Fresh, Fullness, and Flourish — and how they can reframe the way you look at your meals   🔸 A side-by-side example of two meals with the same calories and protein, showing how much more satisfying the high-fiber meal is   🔸 How fiber helps regulate blood sugar, manage cravings, and support steady energy   🔸 The surprising role of fiber in gut health, mood, cholesterol, and lowering the risk of type 2 diabetes and certain cancers   🔸 How much fiber you really need each day, and why many experts recommend aiming higher than the RDA   By the end of this episode, you’ll see fiber in a whole new light — not as the boring sidekick, but as the quiet powerhouse that can transform your meals, your energy, and your long-term health.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Protein, protein, protein. It feels like that’s all we hear about, right? But for women over 40, protein really is one of the most important nutrients for weight management, muscle health, and long-term energy.   The problem? It’s also the trickiest macronutrient to get enough of in today’s food environment.   In this episode, I break it all down so you’ll know exactly why protein matters, why it’s not as simple as it sounds, and how much you actually need to feel your best after 40.   Here’s what you’ll learn:   🔸 Why protein is key for weight loss and metabolism support in midlife   🔸 The role protein plays in preventing muscle loss and supporting strength as we age   🔸 How protein supports whole-body health beyond just muscles — including hormones, immunity, skin, and recovery   🔸 Why carbs and fats are everywhere but protein takes more planning and intention   🔸 The truth about how much protein women over 40 really need (and why the RDA is often not enough)   🔸 A simple way to structure meals to help you consistently hit your protein goals without the overwhelm   If you’ve wondered whether you’re getting enough protein, or if you've heard mixed messages about how much protein you really need, this episode will clear the confusion. You’ll walk away with practical, realistic steps to start increasing your protein intake in a way that works for your lifestyle. 🙌   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Have you ever felt out of place at the gym... like everyone else knows what they’re doing, and you’re the only one who doesn't?   In this episode, I’m sharing practical ways to push past gym anxiety, normalize the awkwardness of starting something new, and build real confidence in strength training.   From my own experience of feeling silly walking around in a weighted vest to the intimidation of new gyms and classes, I know how uncomfortable those first steps can feel. But here’s the good news: that awkwardness is actually a rite of passage. And on the other side of it is strength, energy, and confidence.   In this episode, you’ll learn how to:   🔸 Normalize the awkward feelings and see them as proof of growth   🔸 Start small and gradually work your way up to heavier lifting or more intense workouts   🔸 Ask for help—whether it’s from a trainer, staff member, or someone in class who has been there before   🔸 Reframe comparison and celebrate the unique benefits of being a beginner, including “newbie gains”   🔸 Remember that nobody at the gym is watching you as closely as you think   If you’ve been avoiding strength training or putting off joining a gym because of self-consciousness, this episode will give you simple tools and encouragement to move forward.   Awkward is normal. Insecure is normal. But confidence is built by showing up, one workout at a time. It’s time to embrace the rite of passage, stop worrying about what everyone else thinks, and go get those gains! 💪   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Does meal planning ever feel like more work than it’s worth? Between endless recipes, complicated grocery lists, and trying to keep everyone happy, it’s easy to feel overwhelmed before the week even begins. But what if one small shift could take away that pressure and make meal planning easier?   In this episode, I’m unpacking the “variety myth” — the belief that you need completely new meals each day to be healthy. The truth is, you don’t. Variety matters, but not in the way most of us think. And when you change your definition of variety, you can simplify your meals, save time in the kitchen, and still eat healthy in a way that actually works in real life.   You'll learn:   🔸 Why daily variety isn’t necessary to maintain a healthy, balanced diet   🔸 The real benefits of variety in your meals and how to achieve it without overwhelm   🔸 Simple meal planning strategies to make your week less stressful   🔸 How reducing decision fatigue makes healthy eating feel more sustainable   🔸 Practical ways to rotate meals so you keep things fresh without spending hours cooking   If you’ve ever felt weighed down by meal planning or guilty for not making enough different meals, this episode will take the pressure off. You’ll walk away with a simpler way to meal plan, more confidence in your food choices, and more time for the things that matter most.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.    

Ever feel like there just aren’t enough hours in the day?   Most of us are trying to fit more into our schedules than realistically fits — and it’s leaving us overwhelmed, overextended, and constantly behind.   In this episode, we're unpacking six foundational time management strategies (aka the “Solid Six”) to help you lighten the load, simplify your schedule, and finally make room for what matters most — including your health, your family, and your peace of mind.   With the help of a relatable (and kinda funny) suitcase analogy, you’ll learn how to stop cramming your days full… and start curating your time with purpose and ease.   Whether you're a working mom, a busy professional, or simply someone who feels like they’re drowning in to-dos, this episode will give you practical time management tools you can start using today.   You'll learn:   🔸 The “Solid Six” time management strategies that help your week feel lighter and more doable   🔸 What your to-do list and a suitcase have in common (and how to pack both with less stress)   🔸 How to eliminate, delegate, and automate more than you think, without guilt or overwhelm   🔸 Smart ways to batch and combine tasks so you’re not always switching mental gears   🔸 How to set time boundaries on the things you love and the ones you don’t   🔸Why planning your week like a curator (not a robot) makes everything feel calmer and more intentional   If you’re ready to trade chaos for clarity, and finally create more space in your schedule and your life, this episode is for you.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

It’s that time of year again—when backpacks are packed, routines return, and the house finally gets quiet… maybe too quiet.   In this episode, we’re diving into the emotional whiplash that comes with the back-to-school transition. If you're feeling a strange mix of relief, sadness, excitement, and maybe even guilt—you are not alone.   Whether you're a mom adjusting to new routines or someone navigating shifting seasons of life, this conversation will help you process those feelings, reset your mindset, and embrace this next chapter with more intention.   You'll learn:   🔸 Why the start of a new school year brings up more than just logistics   🔸 The deeper meaning behind your emotional response to transitions   🔸 What happens when we suppress emotions—and how to release them   🔸 3 simple ways to process grief, guilt, and change in healthy, healing ways   Whether you're wiping away tears on your morning walk or trying to figure out why you're extra snappy this week… this episode offers a grounded, compassionate perspective to help you make sense of it all.   You don’t have to rush through this season. Let’s slow down, feel what we’re feeling, and take care of ourselves through the transitions.   Interested in coaching? Click ➡️ here.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

Do you ever feel like you have two choices when it comes to your habits — give in right away… or deny yourself completely?   It’s no wonder so many people feel trapped in a cycle of deprivation, rebelling against their own goals, and guilt.   But here’s the good news: there’s a smarter way to increase motivation, build self-discipline, stay consistent, and finally create healthy habits that last.   In this episode, I share a simple yet powerful mindset shift that helps you build healthy habits without feeling deprived — one that actually helps you enjoy the things you love even more.   You’ll learn how to approach moderation in a way that builds self-trust, discipline, motivation, and consistency — instead of resentment.   You don’t have to punish yourself to live a healthier, happier life, and this episode will teach you how.   You’ll learn:   🔸 Why deprivation backfires — and what it’s really doing to your habits   🔸 Why rebelling against your own rules is common (and how to stop)   🔸 How to use moderation intentionally — and make it feel good, not like punishment   🔸 Why delaying (but not denying) the things you love actually makes them more satisfying   🔸 How this strategy builds discipline, motivation, and consistency without resentment   If you’re ready to stop swinging between extremes, and finally build healthy habits and routines that stick — while enjoying your life more — this episode is for you.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Join my email list, and grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Interested in 1:1 coaching? Click ➡️ here.   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

If you’ve ever felt like debt or money stress is draining your energy, robbing your peace of mind, and even affecting your health — you’re not imagining it.   It’s easy to overlook our finances when we think about healthy habits. But money stress is one of the biggest drains on your energy and well-being. And getting in a better place financially can help you move toward a more balanced and fulfilling life.   In this episode, I share my personal debt journey and how paying off $90,000 of debt in just one year transformed more than just my finances. It gave me back time, energy, better work-life balance, and a renewed sense of freedom I didn’t know was possible.   Whether you’re feeling burned out in your career, overwhelmed by financial stress, or just stuck in survival mode, this episode will help you see how getting intentional about your financial health can unlock a healthier, more balanced life.   You’ll learn:   🔸 How paying off debt can improve your mental health, your relationships, and even your physical health.   🔸 How getting rid of debt gives you more options — even if cutting work hours isn’t possible.   🔸 Why burnout is common earlier in your career than you might think.   🔸 Why a “gazelle-like intensity” sprint toward debt freedom often works better than slowly chipping away. (Thank you, Dave Ramsey!)   As you work on building healthier habits, don’t forget about your financial health — because getting that part of your life in order can open the door to more peace, more freedom, more health, and more time for the things and people that matter most.   💵 Ready to get on track with your finances? I highly recommend the YNAB (You Need A Budget) app. Get a free month when you use my affiliate link!    Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Interested in 1:1 coaching? Click ➡️ here.   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

You’ve probably heard of the 80/20 rule when it comes to healthy eating, but what does that actually look like in real life? Is it a cheat day once a week? A little chocolate every night? Or just a vague sense that you’re doing “pretty good” most of the time?   In this episode, I’ll show you how to apply the 80/20 rule in a way that feels realistic—so you can enjoy the fun stuff without losing progress or falling into the all-or-nothing trap.   You’ll walk away with a clearer understanding of what the 80/20 lifestyle actually means, plus a few simple visuals to help you see what this might look like.   In this episode, we’ll talk about: Why all-or-nothing thinking is sabotaging your long-term health goals What it means to be a “ratio person” (and why that mindset leads to more consistency) How to avoid slipping from 80/20 into 60/40 without realizing it Two practical ways to apply the 80/20 rule using either calories or meals per week How to enjoy the occasional indulgence without guilt—and without losing momentum Why your ability to tolerate imperfection is one of the strongest predictors of success   This episode will help you shift from perfectionism to progress—and give you a simple, flexible approach to healthy eating that you can stick with long term.   🎧 Tune in to learn how to zoom out, consider your ratio, and move forward—without having to “start over” every Monday.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Interested in 1:1 coaching? Click ➡️ here.   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

In today’s episode, I’m sharing how to bring the feeling of a summer vacation into your everyday life—without boarding a plane, blowing your budget, or throwing your routines out the window.   Instead, we’ll explore simple ways to make your home feel like a relaxing retreat so that you can actually enjoy this season while protecting your energy, your time, and your well-being.   Using a visual, 3-part approach—outdoor space, indoor space, and mindset—you’ll walk away with ideas that are easy to picture and even easier to start implementing today.   🔸 Outdoor Space: Small ways to create outdoor beauty and peaceful moments—even if all you have is a porch, balcony, or patio   🔸 Indoor Space: Decluttering tips, sensory swaps, and simple refreshes that bring a calm, vacation-home feel to the spaces you use most   🔸 Mindset: How to shift from hustle to healing, and adopt a more restorative summer rhythm that helps you feel recharged—not behind—by the time fall rolls around   This episode will inspire you to create a home that supports your health, energy, and peace of mind—all summer long.   Because the truth is, you don’t need to escape your life to enjoy it.    🎧 Tune in to hear:  Why vacations often leave us feeling more depleted than restored How to re-create the feeling of a peaceful summer retreat in your own home Simple, actionable ways to shift your environment, mindset, and pace Why being intentional this season can set you up for a stronger, calmer fall   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Interested in 1:1 coaching? Click ➡️ here.   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

If you’re trying to plan your summer with more intention—without rigid schedules or pressure—this episode will help you step back and design a season that feels good.   Whether your calendar is packed or you’re still figuring things out, now is the perfect time to hit pause and create a clear, grounded vision for your summer.   This short, reflective episode introduces you to a simple method I use called the PFP Approach—to help you plan with clarity and confidence.   Inside, I’ll walk you through a quick process to shape an intentional summer that aligns with your values, energy, and goals—especially if you’re in a busy season of midlife with kids at home.   You'll learn:   🔸 How to reflect on last year’s summer and learn from it using your calendar   🔸 Why your summer planning doesn’t need to involve complicated goal-setting   🔸 How to align your daily choices with the bigger picture of what matters most   🔸 A powerful prompt to help you define the kind of summer you want to remember   Whether you use a bullet journal, a planner, or just your phone calendar, this episode will help you slow down, zoom out, and reset your focus for the months ahead.   If you're wondering how to feel better this summer, how to enjoy summer more fully, or how to create a productive summer without burnout—this episode is for you.   🎧 Tune in now and use the PFP approach to plan a season you’ll be proud of.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Interested in 1:1 coaching? Click ➡️ here.   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.  

If summer feels chaotic to you, and you're trying to stay on top of life with kids at home, this episode will help you create a calm, productive rhythm—without losing your mind (or your goals).   While summer with kids at home can be full of beautiful moments, it also brings a surprising amount of extra work, from upended routines, more meals, more messes, more activities and responsibilities, and less personal time.   Even if you’re technically “off,” you might feel more exhausted than ever. In this episode, I discuss four common challenges that come up during the summer, as well as simple and realistic ways to handle each one with more intention, less overwhelm, and more teamwork.   If you're managing a busy household, juggling work, and trying to maintain your own healthy habits during summer, this episode will help you to handle it all and make room for what matters most.   You’ll learn:   🔸 Why routines fall apart in summer—and a strategy to bring structure without rigidity   🔸 How to use a simple family fridge calendar to reduce mental load and improve communication   🔸 What to do when your kids say “I’m bored”—without becoming the full-time summer activities coordinator   🔸 How to cut down on constant driving with smarter summer activity planning   🔸 Ways to get your kids involved in household chores during summer so you’re not doing it all   🔸 Tips for protecting your own personal goals, health habits, and work-from-home time   🔸 A reminder that small intentional actions still count—even when life feels unpredictable   This episode is especially helpful for moms navigating summer break routines, looking for a better way to manage their time, and wanting to feel less like the unpaid maid and more like the calm, confident leader of their home.   🎧 Tune in for some practical strategies, gentle mindset shifts, and encouraging reminders that a more enjoyable summer is possible—with a little planning and a lot of grace.   Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding it helpful, I’d love it if you left a review! ❤️️   👉 Grab your free guide: 10 Simple Ways to Make Time for Your Health. This is how I personally free up 10+ hours per week!   Interested in 1:1 coaching? Click ➡️ here.   Let's connect! On Facebook:  @healthyproductivelivingwithkiley On Instagram: @healthy.productive.living   The content of this podcast is for educational and entertainment purposes only, not medical advice. Please speak with your health care professional about any health concerns you may have.