Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40

50 Episodes

Reverse

Ep 49 - Toxic Productivity: Why Rest Feels Wrong

2025-10-0906:47

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.

Ep 48 - Sustainable Healthy Eating: Balancing Food for Fuel and Food for Enjoyment

2025-10-0109:29

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.

Ep 47 - Why Willpower Fails You (and What to Do About It)

2025-09-2509:19

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.

Ep 46 - The Overlooked Nutrient That Makes Meals Healthier, Tastier, and More Satisfying

2025-09-1713:04

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.

Ep 45 - Protein Over 40: Why It Matters, Why It's Tricky, and How Much You Really Need

2025-09-1116:14

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.

Ep 44 - Feeling Insecure at the Gym? How to Build Confidence in Strength Training

2025-09-0308:04

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.

Ep 43 - The Variety Myth: Why You Don't Need Different Meals Every Day to Eat Healthy (and a Simpler Way to Meal Plan)

2025-08-2708:28

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.

Ep 42 - Overstuffed Life? 6 Time Management Strategies to Lighten the Load

2025-08-2019:14

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.

Ep 41 - Back-to-School Isn’t Just About Routines and Logistics: Let’s Make Space for the Emotions Too

2025-08-0609:18

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.

Ep 40 - Struggling with Discipline or Motivation? Break the Deprivation-Rebellion Cycle and Build Healthy Habits You Actually Enjoy

2025-07-2316:53

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. 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.

Ep 39 - Money Problems? How Paying Off Debt Improved My Health, Energy, and Work-Life Balance

2025-07-0922:24

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.

Ep 38 - Healthy Eating the 80/20 Way: How to Enjoy the Fun Stuff and Still Stay on Track

2025-06-2611:23

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.

Ep 37 - How to Create a Relaxing Vacation Retreat at Home This Summer

2025-06-1812:14

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.

Ep 36 - Plan a Summer to Remember Using the Simple "PFP Approach"

2025-06-1809:47

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.

Ep 35 - Your Summer Game Plan: Staying Productive (and Relaxed) with Kids at Home

2025-05-2819:23

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.

Ep 34 - Feeling Behind on Your Summer Fitness Goals? Get in Shape the Smart, Sustainable Way

2025-05-2109:20

Are you feeling behind on your health goals or scrambling to get in shape for summer or a special occasion? You’re not alone—and you don’t need to panic. In this episode, I’m sharing a powerful mindset shift that can help you ditch the pressure, avoid burnout, and start building a healthy lifestyle that actually lasts. Whether you’re aiming to feel better in your summer body, prepare for a vacation, or just stop the cycle of starting and stopping, this episode will help you breathe, regroup, and move forward with strategy and confidence. Instead of cramming for this season, I want to challenge you to train, in a different kind of way—with intention, sustainability, and peace of mind. I’ll also share a story about my kids’ track season that illustrates this long-game approach. You'll learn: 🔸 Why extreme diets and crash fitness plans are tempting but too risky 🔸 The truth about how your metabolism reacts to extreme restriction 🔸 What makes results last—and what makes them fall apart 🔸 A better way to approach your goals without feeling panicked or behind 🔸 The importance of training like someone who’s in it for the long haul—not just a quick fix 🔸 The surprising benefits you’ll feel along the way, even before reaching the goal Sustainable health habits aren’t just kinder to your body—they’re smarter for your future. And you can start now, even if you feel behind. Interested in 1:1 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! ❤️️ 👉 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.

Ep 33 - Want Habits That Stick? Make Them Suck Less (Here’s How)

2025-05-1408:13

If you’ve ever tried to build a new habit—like working out consistently, eating healthier, or keeping a morning routine—but found yourself dreading it... this episode is for you. Because here’s the truth: activities that feel like punishment don’t last. And yet so people keep trying to push through with willpower alone... only to fail and have their confidence wrecked. In this episode, you’ll learn how to build habits that last by making them more enjoyable and more sustainable. This isn’t fluff—it’s smart, strategic, and grounded in how habit formation actually works. Tune in to learn: 🔸 Why enjoying the process is essential for long-term habit success 🔸 A quick breakdown of the habit loop (and what most people miss) 🔸 3 powerful ways to make habits feel easier and more rewarding 🔸 How to adjust your habits based on your personality and preferences 🔸 Why willpower and self-discipline aren't the long-term answer—and what is 🔸 The connection between habits, motivation, and sustainable routines If you’re tired of trying to force your way into better habits, only to end up frustrated when they don't last, this is your permission slip (and strategy) to make them feel better—and finally see real progress. 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.

Ep 32 - Feel Like You're the Only One Who Knows the Schedule? A Simple Weekly Family Calendar System That Works

2025-05-0709:24

Are you the one who keeps track of everything in your family—practices, pickups, early dismissals, who’s working late, and which kid needs to be where? If so, then you’re likely the family logistics coordinator… even if you never applied for the job. 😅 In this episode, I’m sharing the simple weekly calendar system I use to keep everyone in the loop—without a dozen daily texts, reminders, or repeat questions. It’s low-tech, low-maintenance, and incredibly effective. Best of all? It only takes about 5 minutes a week. In this episode you'll learn: 🔸 Why a visual family calendar on the fridge beats digital apps for weekly coordination 🔸 The power of keeping your system simple and focused (not everything needs to go on it!) 🔸 How color-coding saves time, prevents confusion, and gives you clarity at a glance 🔸 Why weekly planning works better than monthly 🔸 How this one small habit reduces mental load, saves you from being the “middleman,” and helps everyone become more independent 🔸 A behind-the-scenes peek at how I use Google Calendar, a bullet journal, and a fridge calendar together without overcomplicating things Whether it’s school activities, sports, travel, or other events, this system works—especially since family members are constantly opening the fridge anyway. 😉 If you're tired of being the only one who knows what’s going on… 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! ❤️️ 👉 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.

Ep 31 - Still Putting It Off? How to Stop Procrastinating (the 5-5-5 Framework)

2025-04-3008:10

Ever find yourself staring at a task you know you need to do… but you just can’t seem to start? Procrastination doesn't mean you're lazy. It just means you're just stuck. And in this episode, we're getting unstuck. We’re tackling how to overcome procrastination with three simple and practical rules you can start using today. Whether it’s your workout, your home, or that big project that keeps getting pushed off, the 5-5-5 Framework can help you move forward—without needing more motivation or willpower. We’ll explore why we procrastinate (hint: your brain is wired for it), and how to interrupt that spiral with tiny shifts that build serious momentum. 🔸 The 5 Second Rule – how to beat hesitation and take immediate action 🔸 The 5 Minute Rule – how to overcome overwhelm by shrinking your time commitment 🔸 The 5 Step Rule – how to break down big, daunting tasks into clear, doable steps You'll also learn: Why we suffer more in anticipation than in action What to do when your brain tries to distract you with "productive" tasks like laundry How momentum can become your greatest productivity tool Why even 5 minutes of focused action can change your entire day If you’re ready to stop avoiding and start taking action, this episode will help you do exactly that. Tune in to beat procrastination, enjoy momentum, and see results! 🙌 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! 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.

Ep 30 - Feeling Off Track After a Vacation (or Any Break)? Why That Might Be a Good Sign

2025-04-2410:31

Ever feel off track after vacation or a break in your routine? Maybe your energy is low, your healthy habits feel distant, and you’re struggling to get back into the swing of things. You’re not alone—but here’s the surprising truth: feeling off track might actually be a good sign. In this episode, I share a refreshing perspective on how breaking routine—whether it’s a vacation, holiday, or special occasion—can reinforce the healthy habits and routines you’ve been working hard to build. Instead of beating yourself up for falling off track, you’ll learn how to recognize this feeling as proof of your healthy identity shift. In this episode, I discuss: 🔸 Why travel and vacation can be good for your health and well-being—but also a challenge 🔸 How to reset after vacation (or any break) without guilt or overwhelm 🔸 Why feeling sluggish or off track is actually a sign that your baseline health habits are working 🔸 How to use the contrast of being off routine to strengthen your motivation moving forward 🔸 Simple reflections to optimize your routines and habits after a break If you’ve ever struggled to get back on track after vacation, this episode will leave you feeling empowered, not defeated. 🙌 Enjoying the podcast? Be sure to subscribe so you never miss an episode—and if you’re finding this 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! 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.

#box-pro-ellipsis-176053862315517{-webkit-line-clamp:2;}Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40

Healthy & Productive Living | Habits, Time Management, Routines, Consistency, Motivation, Weight Loss for Women Over 40