Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40
Kiley Owen, PA-C | I help women over 40 maximize their time and energy so they can feel great!
55 episodes
4 days ago
Does life feel too busy and chaotic? Do you have a packed schedule and an overwhelming to do list?
Between juggling family responsibilities, growing in your career, managing your home, and handling unexpected daily tasks, do you find it challenging to build healthy, productive habits that truly last?
Does ”life” always seem to get in the way of your good intentions? Do you want to become more proactive instead of reactive in your daily routine?
Are you tired of setting goals and sticking with them for a while, only to fall off track and feel disappointed in yourself again? Do you wish you could consistently see progress, build self-confidence, and finally make those long-term lifestyle changes?
If so, you’re not alone, and you’re in the right place! This podcast is designed to help busy professionals, parents, caregivers, and those with hectic schedules to create sustainable healthy habits and maintain a productive lifestyle—in a way that feels relaxed, fun, and exciting... not stressful, restrictive, or boring.
I’m Kiley Owen, a certified physician assistant specialized in lifestyle medicine. I’m passionate about:
- Developing long-lasting healthy habits (aka creating a sustainable healthy lifestyle)
- Maximizing your precious time with effective time management strategies.
As a working mom and wife, I understand the unique challenges of staying consistent with healthy habits when so much is vying for your time and attention. Balancing the demands of family life, professional responsibilities, and personal well-being can feel overwhelming, but with the right time management strategies and simple, sustainable habits, it’s possible to stay consistent and thrive in every area of your life.
In this podcast, I provide actionable tips and strategies, such as:
- Habit-building principles for lasting success
- Creating better routines and systems
- Expert time management tips to make the most of your day
- Simple, practical life hacks to reduce stress and streamline your life
- Healthy eating and and fitness tips for optimal health and well-being.
I also dive deep into the mindset needed for long-term success, covering topics like:
- Staying motivated
- Overcoming procrastination
- Building self-discipline
- Avoiding burnout
- Maintaining consistency and momentum
- Avoiding self-sabotage and staying on track.
Episodes offer easy-to-implement strategies that will give you quick wins and help you see real results. If you’re ready to transform your life with healthy and productive habits that stick, join me on this journey to create a more productive, fulfilling, and healthy lifestyle!
Disclaimer: The content of this podcast if for educational and entertainment purposes only, not medical advice. It is recommended that you speak with your health care provider about any health concerns you may have.
All content for Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40 is the property of Kiley Owen, PA-C | I help women over 40 maximize their time and energy so they can feel great! and is served directly from their servers
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Does life feel too busy and chaotic? Do you have a packed schedule and an overwhelming to do list?
Between juggling family responsibilities, growing in your career, managing your home, and handling unexpected daily tasks, do you find it challenging to build healthy, productive habits that truly last?
Does ”life” always seem to get in the way of your good intentions? Do you want to become more proactive instead of reactive in your daily routine?
Are you tired of setting goals and sticking with them for a while, only to fall off track and feel disappointed in yourself again? Do you wish you could consistently see progress, build self-confidence, and finally make those long-term lifestyle changes?
If so, you’re not alone, and you’re in the right place! This podcast is designed to help busy professionals, parents, caregivers, and those with hectic schedules to create sustainable healthy habits and maintain a productive lifestyle—in a way that feels relaxed, fun, and exciting... not stressful, restrictive, or boring.
I’m Kiley Owen, a certified physician assistant specialized in lifestyle medicine. I’m passionate about:
- Developing long-lasting healthy habits (aka creating a sustainable healthy lifestyle)
- Maximizing your precious time with effective time management strategies.
As a working mom and wife, I understand the unique challenges of staying consistent with healthy habits when so much is vying for your time and attention. Balancing the demands of family life, professional responsibilities, and personal well-being can feel overwhelming, but with the right time management strategies and simple, sustainable habits, it’s possible to stay consistent and thrive in every area of your life.
In this podcast, I provide actionable tips and strategies, such as:
- Habit-building principles for lasting success
- Creating better routines and systems
- Expert time management tips to make the most of your day
- Simple, practical life hacks to reduce stress and streamline your life
- Healthy eating and and fitness tips for optimal health and well-being.
I also dive deep into the mindset needed for long-term success, covering topics like:
- Staying motivated
- Overcoming procrastination
- Building self-discipline
- Avoiding burnout
- Maintaining consistency and momentum
- Avoiding self-sabotage and staying on track.
Episodes offer easy-to-implement strategies that will give you quick wins and help you see real results. If you’re ready to transform your life with healthy and productive habits that stick, join me on this journey to create a more productive, fulfilling, and healthy lifestyle!
Disclaimer: The content of this podcast if for educational and entertainment purposes only, not medical advice. It is recommended that you speak with your health care provider about any health concerns you may have.
Ep 54 - How Many Calories Should I Eat? Make Sure You Know This One Number
Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40
9 minutes
4 days ago
Ep 54 - How Many Calories Should I Eat? Make Sure You Know This One Number
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.
Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40
Does life feel too busy and chaotic? Do you have a packed schedule and an overwhelming to do list?
Between juggling family responsibilities, growing in your career, managing your home, and handling unexpected daily tasks, do you find it challenging to build healthy, productive habits that truly last?
Does ”life” always seem to get in the way of your good intentions? Do you want to become more proactive instead of reactive in your daily routine?
Are you tired of setting goals and sticking with them for a while, only to fall off track and feel disappointed in yourself again? Do you wish you could consistently see progress, build self-confidence, and finally make those long-term lifestyle changes?
If so, you’re not alone, and you’re in the right place! This podcast is designed to help busy professionals, parents, caregivers, and those with hectic schedules to create sustainable healthy habits and maintain a productive lifestyle—in a way that feels relaxed, fun, and exciting... not stressful, restrictive, or boring.
I’m Kiley Owen, a certified physician assistant specialized in lifestyle medicine. I’m passionate about:
- Developing long-lasting healthy habits (aka creating a sustainable healthy lifestyle)
- Maximizing your precious time with effective time management strategies.
As a working mom and wife, I understand the unique challenges of staying consistent with healthy habits when so much is vying for your time and attention. Balancing the demands of family life, professional responsibilities, and personal well-being can feel overwhelming, but with the right time management strategies and simple, sustainable habits, it’s possible to stay consistent and thrive in every area of your life.
In this podcast, I provide actionable tips and strategies, such as:
- Habit-building principles for lasting success
- Creating better routines and systems
- Expert time management tips to make the most of your day
- Simple, practical life hacks to reduce stress and streamline your life
- Healthy eating and and fitness tips for optimal health and well-being.
I also dive deep into the mindset needed for long-term success, covering topics like:
- Staying motivated
- Overcoming procrastination
- Building self-discipline
- Avoiding burnout
- Maintaining consistency and momentum
- Avoiding self-sabotage and staying on track.
Episodes offer easy-to-implement strategies that will give you quick wins and help you see real results. If you’re ready to transform your life with healthy and productive habits that stick, join me on this journey to create a more productive, fulfilling, and healthy lifestyle!
Disclaimer: The content of this podcast if for educational and entertainment purposes only, not medical advice. It is recommended that you speak with your health care provider about any health concerns you may have.
