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.