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.

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.