As a new year begins, it’s easy to feel pressure to come up with the perfect plan, summon more motivation, or follow stricter rules. But the healthiest version of you doesn’t start there.

In this short New Year episode, I’m sharing the most important advice I give my coaching clients when they begin working with me. It’s a simple but powerful shift that makes healthy habits feel more natural, sustainable, and aligned with who you want to be.

Instead of asking, “What should I do differently this year?” we explore a better question: 'Who do I want to become?'

This episode introduces identity-based habit development and explains why lasting change starts with how you see yourself, not how disciplined or motivated you feel.

In this episode, you’ll reflect on:

🔸 What the healthiest version of you looks like and how she feels in her body and mind

🔸 How that version of you carries herself and makes everyday choices

🔸 How she spends her time and protects her energy

🔸 How identity-based habits help you take consistent action without needing a perfect plan

🔸 Why rewriting your internal narrative is often the missing step in creating lasting change

We also talk about why this approach isn’t about pretending to be someone you’re not. It’s about uncovering the strong, capable version of you that’s always been there and learning how to step into that identity through small, daily actions.

This episode is especially helpful if you’ve struggled with motivation, consistency, or all-or-nothing thinking around health and productivity. It offers a calmer, more intentional way to move forward without overwhelm or pressure.

As you head into the year ahead, think of identity as your North Star. You don’t need everything figured out on day one. You just need a clear sense of who you’re becoming and the willingness to take the next right step.

Interested in coaching in 2026? Now is the PERFECT time to join! Check out my Holiday Special! 🎁

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!

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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.

As the year comes to a close, many of us feel the pull to plan, set goals, and “get ready” for what’s next... often without ever slowing down long enough to ask what we truly want.

In this episode, I’m sharing one of my highest-leverage recommendations for ending the year well: a simple mini retreat. Nothing fancy. Nothing expensive. Just a short, intentional pause that helps you step out of your daily noise, reconnect with what matters most, and gain clarity before the new year begins.

This is not about productivity for productivity’s sake. It’s about creating space — mentally and emotionally — so you can move forward with purpose instead of pressure.

In this episode, I talk about:

🔸 Why getting out of your normal environment is a powerful way to reset your thinking and access clarity

🔸 How changing location helps shift your brain out of task mode and into perspective mode

🔸 Why dreaming and noticing what comes up is more effective than forcing a rigid planning process

🔸 How to determine one non-negotiable goal that will serve as your anchor for the new year

🔸 Why focusing on one main goal does not mean you can’t make progress in other areas of your life

🔸 How reducing pressure across too many goals actually sets you up for more sustainable success

🔸 When and how to add strategy and mindset so your goal has real staying power

🔸 A simple year-in-review process you can use during your mini retreat (inspired by Tim Ferriss) to help you reflect on what worked and what didn’t

🔸 A clear, 15-minute goal-setting process that combines strategy and mindset for one meaningful goal

If you’re feeling overwhelmed by planning, unsure where to focus, or craving a calmer way to approach the new year, this episode will help you slow down, get clear, and choose direction without adding more to your plate.

Your invitation after listening: schedule your mini retreat, step away from your normal environment, give yourself permission to dream, and leave with one clear goal that feels aligned and grounded — so you can enter the new year with confidence and clarity. 🙌

Interested in coaching in 2026? Now is the PERFECT time to join! Check out my Holiday Special! 🎁

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.

Ready for 2026 to be YOUR year? Check out my holiday discount on coaching! 🎁

If the idea of reflecting on your year or setting New Year’s resolutions feels overwhelming, or you’re not quite sure where to start, this episode offers a refreshingly simple approach.

Inspired by a blog post I read by Tim Ferriss, this simple year-in-review ritual can help you gain real clarity without big worksheets, long journaling sessions, or complicated systems. All it takes is about 20 minutes and a look at your calendar.

In this episode, I discuss:

🔸 Why traditional goal-setting and year-end reviews can feel so overwhelming

🔸 How to use your calendar as a mirror for your real life, not your ideal life

🔸 How to identify the people, activities, and commitments that created positive emotions versus negative emotions

🔸 Why emotional data matters just as much as productivity data

🔸 How to create simple “more” and “less” lists that guide your next year

🔸 How this quick reflection can help you avoid repeating patterns that leave you exhausted

🔸 How this process supports busy women managing work, kids, schedules, and endless logistics

This approach is especially powerful for women carrying a heavy mental load. Your calendar quietly holds the story of your year, including the invisible labor, appointments, sports, caregiving, and commitments that don’t always get acknowledged. When you review it with intention, you gain honest feedback without shame or pressure.

This episode is an invitation to slow down, reflect gently, and move into the new year with intention instead of overwhelm.

If you finish this review and realize you want support turning clarity into real change, coaching is designed to help you take those “more” and “less” lists and turn them into habits, boundaries, and systems that actually stick. Information on coaching and the limited-time holiday special is below.

Interested in coaching in 2026? Now is the PERFECT time to join! Check out my Holiday Special! 🎁

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.

Ready for 2026 to be YOUR year? Check out my holiday discount on coaching! 🎁

If you’re craving a simple, calm, and healthy holiday season this year, this episode will feel like a breath of fresh air. December can easily turn into a whirlwind of shopping, decorating, scheduling, cooking, budgeting, and carrying the mental load for everyone. But a simpler holiday doesn’t mean a less meaningful one. In fact, simplifying your season might help you show up with more joy, presence, and energy than ever.

In this episode, I talk through how the holidays feel different for everyone and why it’s important to stay aligned with what matters most to you, not what social media or cultural pressure tells you to do. Gifts might not be your love language. Clutter might drain you. A tight holiday budget might matter deeply. And if so, this season can feel heavy. You’re not alone.

We’ll walk through the hidden mental load women often carry this time of year and why it’s so easy to slip into holiday overwhelm. You’ll learn why it’s completely normal to feel stretched thin, and why doing “all the things” doesn’t automatically create a more meaningful December.

Most importantly, we talk about the power of simplifying. Simplifying your holiday season can lighten your mental load, protect your energy, and help you create a calmer, more connected experience for you and your family. I’ll share several practical ways I’ve simplified over the years and how each one has helped me show up with more presence.

In this episode I cover:

🔸 Why the mental load increases for so many women in December

🔸 How financial pressure around gifting impacts stress and energy

🔸 Why clutter, overspending, and holiday expectations feel overwhelming

🔸 How simplifying helps you stay aligned with what actually matters

🔸 The connection between simplicity, presence, and meaningful holiday memories

🔸 Personal examples of simplifying gifts, budgeting, meals, and holiday traditions

🔸 How delegating holiday responsibilities can reduce stress and strengthen connection

🔸 A simple Google Sheets system for staying organized and on budget

🔸 Why elegant simplicity can bring more joy than over-complicating (thanks, Ina Garten!)

🔸 How to identify your own holiday tipping point so you stay on the enjoyment side

If you’ve ever found yourself feeling tired, stretched thin, or overwhelmed by holiday expectations, this episode will give you clarity, a shift in perspective, and a breath of fresh air. A simple, calm, and healthy December is absolutely possible for you.

Interested in coaching in 2026? Now is the PERFECT time to join! I've extended my Black Friday Special! 🎁

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.

Check out my Black Friday Special! 🎁

If you’ve ever wanted to change something in your life but you just can’t seem to follow through, this episode is going to connect a few important dots. Most people know exactly what to do when it comes to eating healthier, moving consistently, and taking better care of themselves. The real struggle is staying consistent in the middle of real life.

In today’s episode, we talk about why motivation and willpower aren't the issue and what the real missing piece is when you keep starting over. You’ll learn why external accountability creates momentum, why it’s helpful during busy seasons of life, why it's especially important in the early stages of behavior change, and how it takes you from good intentions to real results.

You’ll also learn how structure, support, and accountability help you follow through long enough to see the changes you’ve been wanting, and why this kind of accountability feels encouraging, not intimidating. We’ll talk about how accountability looks in real life, why it works so well for women juggling work and family, and how it gives you clarity, confidence, and the follow-through you’ve been craving.

We’ll also get into why it’s easy to invest in our kids’ growth and development but so hard to invest in our own, even though our health and energy have a massive impact on everyone around us. If you’ve been trying to do things on your own for months or years, today’s episode will give you a new perspective on what actually helps you stay consistent.

You’ll walk away with a clearer understanding of how to gain momentum, and what to put in place to create sustainable habits that last.

In this episode, we talk about:

🔸 Why information isn’t the problem and why implementation is

🔸 Why motivation fades and why accountability creates consistency

🔸 How external accountability helps you follow through when life gets busy

🔸 Why new habits feel hard in the beginning and how support makes them stick

🔸 How coaching gives you structure, support, and clarity

🔸 What accountability looks like inside a real coaching relationship

🔸 Why planning your week helps your decisions feel easier

🔸 How simplifying your meals and habits makes consistency more realistic

🔸 Why your health impacts your patience, energy, productivity, and family

🔸 Why your goals matter just as much as your kids’ goals

🔸 How to know if it’s time to try something different instead of going it alone

If you’ve been feeling stuck, overwhelmed, or frustrated with your lack of progress, this episode will help you understand what’s likely been missing and what to do next.

Interested in coaching? Now is the PERFECT time to join! For a limited time, I'm offering a Black Friday Special! 🎁

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.

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.