Healthy & Productive Living | Healthy Lifestyle, Productivity Hacks, Time Management Skills

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

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. 🙌
 
👉 Download my free guide: 10 Simple Ways to Make Time for Your Health. This is how I free up 10+ hours per week!
 
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 quick 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.
 

29. Why Can’t I Stay Consistent? The Psychology of Why We Struggle to Stick With It

Ever set a goal, start strong, and then… fall off track? You’re not lazy—and you’re definitely not alone. In this episode, we’re unpacking one of the most common (yet rarely talked about) reasons people struggle to stay consistent with their health goals, productivity habits, and personal growth plans.
 
This sneaky psychological phenomenon—cognitive dissonance—might be quietly sabotaging your progress without you even realizing it. Tune in to learn how to spot it, how it shows up in your day-to-day decisions, and most importantly—what small, strategic actions can shift you back into alignment with the person you want to be.
 
In this episode, you will learn:
 
🔸 What cognitive dissonance actually is—and why your brain doesn't like it
 
🔸 How it can lead to self-sabotage (even when you want to change)
 
🔸 Real-life examples of this inner tug-of-war and how to shift out of it
 
🔸 Why staying consistent is less about motivation and more about momentum
 
🔸 A simple mindset shift to reduce resistance and reinforce your goals
 
🔸 How to use small, intentional actions to build consistent habits and create long-term consistency that actually sticks—even on your busiest or lowest-motivation days
 
🔸 How micro-actions rewire your brain toward long-term success
 
If you’ve ever wondered, “Why can’t I stick to anything?”—this episode will change the way you approach your goals.
 
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 quick 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.
 

28. When Multitasking Actually Works: How to Accomplish More in Less Time

 
👉 Grab your free guide: 10 Simple Ways to Make Time for Your Health
 
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We’ve all heard that multitasking is bad… but is it always?
 
In this episode, I'm unpacking the pros and cons of multitasking and sharing how to use it to your advantage—without overwhelm.
 
You’ll learn why multitasking sometimes works beautifully and other times leaves you feeling scattered, drained, and totally unproductive.
 
If you're trying to balance health, home life, and a never-ending to-do list, this episode will help you work smarter—not harder—by recognizing which multitasking habits support your goals, and which ones sabotage them.
 
You’ll learn:
 
🔸 The real advantages and disadvantages of multitasking
 
🔸 Why multitasking gets a bad reputation—and when that’s totally fair
 
🔸 What your brain is really doing when you think you’re multitasking
 
🔸 How to identify smart multitasking opportunities throughout your day
 
🔸 Common multitasking mistakes and how to avoid them
 
🔸 Examples of multitasking that actually help you save time and feel better
 
If you’ve ever thought:
“I’m doing a lot, but not actually finishing anything”
“There’s just not enough time in the day”
“I want to be more productive without the burnout”
 
...this episode is for you.
 
🎧 Tune in to discover how to use strategic multitasking to get more done in less time—without feeling frazzled, scattered, or pulled in a million directions.
 
You’ll walk away with a clear understanding of when multitasking is helpful, when it backfires, and how to spot the difference—so you can stop spinning your wheels and start feeling a sense of accomplishment and ease in your day! 🙌
 
___________________
 
I hope you enjoyed the show! If you did, it would make my day if you leave a review! ❤️️
 
Let's free up about 10 hours per week for you... Get my free resource to learn how!
 
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.
 
 
 

27. Want to Reach Your Goals Faster? How to Level Up Your Circle

 
Who you spend time with has a powerful impact on your motivation, mindset, and habits. In this episode, we’re talking about how to intentionally surround yourself with people who energize, challenge, and inspire you—because when you level up your circle, everything changes.
 
The good news is that you don’t have to overhaul your life to start. Just a few small, strategic shifts can make a huge difference in how you think, feel, and show up for your goals.
 
In this episode, you'll learn:
 
🔸 How your inner circle has such a strong impact on your motivation, habits, and mindset
 
🔸 How to appreciate the people already in your life while also realizing where they are not the best influence on you
 
🔸 Simple, practical ways to bring more positive influences into your daily routine
 
🔸 How to create an environment that encourages growth, consistency, and confidence
 
🔸 Why trying to change others usually backfires—and what to do instead
 
🔸 How your own personal growth can quietly inspire and influence those around you
 
If you want to feel more energized, intentional, and empowered, remember: you don’t have to do it alone. It helps to be strategic about who you let into your world—and one of the best ways to do that is by joining a space where growth is the norm.
 
Want structure, accountability, and support to help you feel better in your body, your routines, and your life? Join my group coaching program before enrollment closes on Friday, April 4th. We start Monday, April 7th!
 
_______________________
 
I hope you enjoyed the show! If you did, it would make my day if you leave a review! ❤️️
 
Let's free up about 10 hours per week for you... Get my free resource to learn how!
 
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.
 
 

26. Back to Basics: Why the Fundamentals of Good Health Matter More Than You Think

Most of us know the fundamentals of good health: eat nutritious whole foods, drink enough water, exercise regularly, get good sleep, and limit harmful substances. But how many of us are actually doing these things consistently? And not just during a good week, but during the busy weeks, the stressful weeks, and the weeks when nothing seems to be going right?
 
The truth is, most of us struggle with the basics far more than we realize. And that’s what we’re diving into in today’s episode.
 
You’ll Learn:
 
🔸 Why only 2-5% of American adults are likely following all the fundamentals of good health consistently.
 
🔸 Why most of us don’t need a fancy new plan—we just need to dial in the fundamentals.
 
🔸 How the fundamentals of health are deceptively tricky and require consistent effort to truly master.
 
🔸 A story about coaching my daughter's basketball team, and how health fundamentals are similar to basketball fundamentals.
 
🔸 Mastery comes from repetition and showing up, not perfection.
 
🔸 Why slip-ups are part of the process—and why the goal isn’t perfection, but staying in the game and continually improving.
 
This episode is more of a pep talk than anything—to encourage you to keep showing up and working on the fundamentals, even when it feels messy and imperfect. Because that’s where real progress happens. 💪
 
_________________________
 
Ready to Finally Make Healthy Habits Stick?
 
My group coaching program, designed for women 40+ who want more energy and better health (without feeling deprived and overwhelmed) is OPEN... but only until Friday, April 4th.
 
If you’re tired of the start-and-stop cycle, and you’re ready to create a healthy lifestyle that actually sticks, I’d love to help you.
 
Right now, I’m offering something I’ve never offered before—6 months of group coaching for one-third the price of my 12-week 1:1 coaching program.
 
What You’ll Get:
 
✅ A clear, step-by-step framework based on years of studying lifestyle medicine, behavior change, habit development, and time management.
 
✅ Personalized guidance and support through small group coaching calls and a private Facebook group.
 
✅ Techniques for improving your nutrition, exercise, sleep, hydration, and stress management in practical, doable ways.
 
✅ Strategies for making healthy habits actually fit your real life—even when things get hectic.
 
✅ Help with building daily routines, optimizing your home environment, improving your mental health and well-being, and staying consistent.
 
This is about finally feeling in control of your health—feeling strong, energized, confident, and resilient—like you’re not just getting through your days, but actually thriving.
 
Enrollment is open until Friday, April 4th. And we kick things off on Monday, April 7th!
 
Space is limited to keep the group small and personal. So if you’re ready to make real, lasting progress, click here!
 
_______________________
 
If you enjoy the show, it would make my day if you leave a review! ❤️️
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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.
 

25. Calm and Unrushed Productivity: A Healthier Way to Get Things Done

Does the word productivity make you think of accomplishment and fulfillment—or does it feel like a never-ending hamster wheel of more, more, more?
 
For many of us, the pressure to do more, hustle harder, and fit everything in leads to stress, exhaustion, and burnout. But true productivity doesn’t have to come at the expense of your health.
 
In this episode, we’re rethinking what it really means to be productive. You’ll learn how to shift away from the "go-go-go" mindset and into a calm, intentional, and health-promoting approach to getting things done—one that supports your nervous system and helps you avoid the negative effects of chronic stress.
 
🎧 Tune in to learn:
 
🔸 Why a conversation about health is a conversation about productivity (and how implementation—not just knowledge—is the real challenge).
 
🔸 How to redefine productivity so it aligns with your values, strengths, and well-being.
 
🔸 The difference between eustress and distress—and why not all stress is bad.
 
🔸 How chronic stress impacts your nervous system, health, and energy levels.
 
🔸 Why working with your body (instead of pushing through exhaustion) is the key to sustainable success.
 
🔸 How to find your healthy pace so that productivity fuels you instead of draining you.
 
If you’re ready to feel less rushed, more aligned, and truly productive in a way that enhances your health, this episode is for you!
 
________________________________
 
👉 BIG NEWS COMING SOON! 
 
Next week, I’m announcing an exclusive offer for my group coaching program—something I’ve never offered before! If you want first access, be sure to join my email list! 📩
 
________________________________
 
If you enjoy the show, it would make my day if you leave a review! ❤️️
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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.
 

24. Why Midlife Is a Great Time to Prioritize Your Health (3 Big Reasons)

Midlife can feel like an interesting in-between stage. You’re not exactly young, but you’re definitely not old either. You still feel young on the inside, but let’s be honest—your body is starting to drop hints (or it might be putting up billboards) that things are changing.
 
But here’s the good news: this stage of life presents a powerful opportunity to take control of your health. You don’t have to resign yourself to feeling lousy or struggling with weight gain and chronic health conditions just because you’re getting older.
 
In fact, there are some big advantages to prioritizing your health in midlife, and in this episode, I’m sharing three big reasons why.
 
In This Episode, You’ll Learn:
 
🔸 Why midlife can be the wake-up call you need to start taking your health seriously.
 
🔸 How your wisdom and experience give you an edge when it comes to lasting changes.
 
🔸 Why the choices you make now determine how you’ll feel (and function) not only now, but also years from now.
 
🔸 The difference between chronological age and functional age—and how you can feel and function like a person who is younger.
 
🔸 Why it’s never too late to start, and how small, intentional choices can make a huge impact.
 
If you’ve ever wondered whether your best health is behind you, this episode is here to remind you: It doesn't have to be. You have more control over how you age than you think, and now is the perfect time to take action.
 
Let’s make midlife our strongest, healthiest season yet! 💪
 
⭐️⭐️⭐️ Exciting News! ⭐️⭐️⭐️
 
I’ll be opening enrollment soon for my group coaching program—designed for busy women in midlife who are ready to create a sustainable, healthy lifestyle without the overwhelm. (Note: You don't have to be a woman, or in midlife, to join. 🙂)
 
If you want to be the first to know when doors open (and get access to exclusive bonuses!), make sure you're on my email list! 📩
________________________________
 
If you enjoy the show, it would make my day if you leave a review! ❤️️
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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.
 

23. Why Energy Management Matters More Than Time Management

You probably spend a lot of time trying to manage your schedule—but what if that’s only part of the equation?
 
Here’s the truth: Time is fixed. But energy is flexible. And no matter how well you plan your day, if your energy is running on empty, your productivity and well-being will take a hit.
 
In this episode, I'm diving into:
Why time management alone isn’t enough.
How energy levels impact your ability to focus, work, and stay consistent.
The importance of biological prime time—and how to use it to your advantage.
Simple but powerful ways to boost and sustain your energy throughout the day.
 
Because productivity isn’t about cramming more into your schedule—it’s about getting the right things done, in the right way, without burning yourself out.
 
🎧 Tune in now to learn how to work with your energy, not against it!
 
If you enjoy the show, it would make my day if you leave a review! ❤️️
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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.
 

22. Want to Feel More Excited About Your Week? How to Design a Week You Can't Wait to Live

Do you ever start your week feeling uninspired, exhausted, or stuck in a cycle of reacting to everything life throws at you? If so, it’s time to change that.
 
In this episode, I'm talking about how to design your week intentionally—not by rigidly scheduling every minute, but by creating a flexible, empowering structure that makes space for what truly matters.
 
This is NOT about packing your schedule full of tasks or following a robotic routine. Instead, I’ll show you how to approach weekly planning as a creative process—one that helps you balance work, relationships, self-care, and personal priorities in a way that feels exciting, not exhausting.
 
In This Episode, You’ll Learn:
Why traditional daily planning leaves you feeling stuck and stressed.
How thinking in weeks instead of days gives you more balance and freedom.
A simple step-by-step framework for designing your week.
How to account for both special events and routine priorities so your schedule works for YOU.
The importance of leaving wiggle room for unexpected situations.
Why your week will never go exactly as planned—and why that’s okay!
 
Ready to Take Control of Your Time? It's time to stop feeling like your schedule is running your life. Instead, learn how to create a weekly rhythm that supports your energy, goals, and well-being. 
 
🎧 Listen now and start designing a week you can’t wait to live!
 
If you enjoy the show, it would make my day if you leave a review! ❤️️
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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.
 
 

21. Want Faster Progress Toward Your Fitness Goals? Fix THIS First

You’re working out, eating healthy, and doing all the right things… So why does progress feel so slow?
 
There’s one major factor that could be holding you back—and many people completely overlook it. It increases cravings, sabotages workouts, slows recovery, and makes it harder to stay motivated.
 
That factor? SLEEP.
 
If you’ve struggled with weight loss, felt like your workouts aren't as effective, or wondered why you’re constantly craving junk food, poor sleep might be to blame.
 
Sleep deprivation impacts metabolism, muscle recovery, inflammation, immunity, motivation, and even how your body stores fat.
 
In this episode, I break down:
How lack of sleep throws off your hunger hormones, making weight loss harder.
The connection between sleep, muscle recovery, and workout performance.
Why poor sleep makes workouts feel harder and less effective.
How to make faster progress toward your fitness goals—without working harder.
 
If you want to feel stronger, boost workout recovery, and make progress without spinning your wheels, this episode is for you. Tune in to learn how sleep could be the missing piece in your health and fitness success.
 
If you enjoy the show, it would make my day if you leave a review! ❤️️
 
Want tips related to healthy and productive living sent straight to your inbox? Subscribe to my email list at healthyproductiveliving.com! 
 
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.