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

Ep 20 - Can't Get Started, or Can't Stay Motivated? You Might Be Missing This Key Step

Ever find yourself stuck before you even begin? Or maybe you start strong but quickly lose motivation?
 
You’re not alone.
 
The struggle to get started and stay motivated is real—but what if there was a simple, strategic way to make your goals feel easier and more achievable?
 
In this episode, we’re diving into a key step many people overlook when setting goals: the strategic use of milestones. This simple shift can help you:
 
✔ Overcome overwhelm so you actually get started
✔ Stay motivated even when progress feels slow
✔ Follow through instead of falling off track
✔ Use milestones to create momentum and long-term success
 
Whether you’re working on a fitness goal, a career milestone, or a personal project, learning how to set up milestones the right way can change everything.
 
Tune in to learn how to stop overthinking, start taking action, and finally build lasting momentum!
 
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.
 

Ep 19 - More Prompts, More Progress: How to Create Habit Triggers That Keep You Consistent

Ever tried to build a habit, only to have it disappear into the chaos of daily life?
 
It’s not because you’re lazy or lack discipline. The real issue? You probably don’t have a strong enough prompt.
 
In this episode, we’re diving into the power of habit prompts (aka cues or triggers)—an essential yet often overlooked key to making habits stick. When you set up the right prompts, this helps behaviors happen automatically—without relying on motivation or willpower.
 
In this episode, you'll learn about:
The Habit Loop: Why prompts are the first step in habit formation.
The C.A.R. Framework: A simple, memorable way to set up effective prompts.
Implementation Intention: How this leads to environmental prompts.
Anchoring (Habit Stacking): How to attach new habits to existing ones for effortless consistency.
Reminders: How to use strategic cues (written, auditory, and visual) that keep your habits top of mind.
 
If you’ve struggled to stay consistent with new habits, this episode is for you. You’ll walk away with practical, science-backed strategies to make your habits stick! 🙌
 
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.
 

Ep 18 - Overcoming Destructive Self-Talk: How to Quiet Your Inner Critic and Gain Confidence in Yourself

 
Do you ever catch yourself thinking things like, “I’m not good enough,” or “I’ll never get this right”?
 
That voice in your head—the Inner Critic—can be harsh, relentless, and draining. But here’s the good news: You can quiet it and rewrite the script.
 
In this episode, we’re diving into the world of negative self-talk—why it exists, how it’s tied to fear and past experiences, and most importantly, how to overcome it.
 
We’ll explore the science behind your brain’s default to self-criticism (hello, neuroplasticity!) and share practical, actionable steps to help you replace those critical thoughts with more supportive ones.
 
Whether your inner critic keeps you stuck through avoidance or pushes you toward perfectionism, this episode will equip you with tools to break free. From understanding how past trauma shapes your thought patterns to practicing self-compassion in a way that feels authentic and achievable, I'll guide you through a journey of quieting the negativity and reclaiming your confidence.
 
What You’ll Learn in This Episode:
Why negative self-talk exists and how it tries to protect you.
How past trauma amplifies the Inner Critic.
The role of neuroplasticity in reshaping your thought patterns.
The difference between avoidance and overcompensation—and why both stem from fear.
5 actionable steps to quiet your Inner Critic and build self-compassion and confidence. (Hint: Step 4 involves "hugging the critic" in a way you’ve probably never considered!)
 
Tune in for the tools and encouragement to start shifting those inner narratives today!
 
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.
 
 

Ep 17 - Systems for Sanity: How to Create Systems That Simplify Your Home Life

Does your home sometimes feel more like a source of stress than a sanctuary? You’re not alone. For many of us, managing everything at home—from meals and laundry to tidying and bills—can feel overwhelming. But here’s the good news: the key to reducing that stress isn’t doing more. It’s having better systems in place.
 
In this episode, we dive into how to create systems that simplify your home life and free up your time and energy for what truly matters. I share a personal story about how a failing chore system with my kids caused stress and how a few simple adjustments turned it around.
 
You’ll learn:
Why your physical environment impacts your mental and emotional well-being more than you think.
The difference between process goals and project goals—and why it matters for your home.
How to design systems with clear expectations, prompts, and rewards.
 
Whether your struggle is with clutter, cleaning routines, or getting your family to help out, this episode is packed with practical tips to make your home more calm and supportive instead of a constant source of chaos.
 
I'd love to hear your thoughts on this topic! You can comment about this specific episode on Facebook or Instagram.
 
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.
 

Ep 16 - Nine Reasons Strength Training Will Change Your Life, Especially After 40

In this episode, I’m diving into 9 life-changing benefits of strength training, especially for those over 40. We’ll talk about how strength training helps with weight management, muscle preservation, bone health, blood sugar regulation, and even mental health and confidence.
 
I'll also discuss how strength training is especially helpful for women navigating the hormonal changes of midlife and beyond. This can leave them feeling sluggish, frustrated, and overwhelmed by stubborn weight gain, fatigue, and shifting body composition. But the good news is that strength training is one of the most powerful tools we have to counteract those changes.
 
Strength training isn't just about building muscle—it’s about improving your metabolism, balancing your hormones, and feeling stronger and more energized at every stage of life.
 
It’s time to stop fearing the weights and start embracing the incredible benefits strength training can bring to your life—both now and for years to come.
 
Topics Covered:
Why muscle loss accelerates after 40—and what to do about it
How strength training decreases fat storage that happens in midlife
How strength training helps balance key hormones like growth hormone, cortisol, and insulin
How to get started with strength training, in a way that feels simple, sustainable, and aligned with your goals
 
Who This Episode Is For:
Anyone who wants to feel stronger, leaner, and more energized
Women over 40 navigating perimenopause and menopause symptoms
 
If you’ve been feeling stuck, sluggish, or overwhelmed by the changes that come with midlife, know that strength training can be a game-changer for your health and well-being. It’s not about perfection or lifting the heaviest weights—it’s about becoming a stronger, more resilient version of yourself. The benefits go beyond physical strength—they extend to your mental health, energy, and confidence. So, let’s stop waiting and start building a healthier, stronger future today!
 
I'd love to hear your thoughts on this topic! You can comment about this specific episode on Facebook or Instagram. 
 
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.
 
 

Ep 15 - Stop Overloading Yourself: Build Lasting Habits with This One Key Shift

 
Are you trying to do all the things at once?
 
You’ve got big goals — getting healthier, managing your time better, being more present with your family — but the problem? You’re trying to tackle them all at once.
 
You’re setting alarms to wake up earlier, planning a new fitness routine, cutting out sugar, organizing your pantry, decluttering your home, and learning a new skill… and you expect to stick with all of it immediately.
 
Sound familiar?
 
Here’s the thing: This approach to habit-building rarely works.
 
In this episode, I’m diving into this common mistake people make when trying to create new habits, and I share one key shift that does work... really well actually.
 
I’ll explain:
Why taking on too much at once backfires.
How to avoid overwhelm and burnout.
The secret to creating habit loops that actually stick.
A simple framework for layering habits over time.
 
If you’ve ever felt like you’re stuck in a cycle of starting strong, then losing momentum, then giving up, this episode is for you.
 
Let’s stop the overload and start making real progress — one habit at a time. 🙌
 
I'd love to hear your thoughts on this topic! You can comment about this specific episode on Facebook or Instagram.
 
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.
 

Ep 14 - Dream Big, Plan Smart: How to Plan for Challenges and Stay Motivated Toward Your Goals

As we step into the new year, it’s easy to feel energized by the fresh start and the endless possibilities ahead. But let’s be honest — achieving your goals won’t be smooth sailing 100% of the time.
 
Obstacles are inevitable, and how you handle them will make or break your success. In this episode, I’m diving into why planning for challenges is just as important as setting your goals.
 
I’ll discuss three different personalities and how each tends to approach new goals. By recognizing which personality best describes you, you can decide if your approach to the new year could use some tweaking.
 
You’ll learn:
How to balance optimism with realistic planning for success.
The importance of identifying obstacles that could derail your goals.
The importance of preparation and resilience.
Simple strategies for staying motivated when the going gets tough.
 
This episode is packed with actionable tips to help you start the year strong and keep moving forward — even when life throws its curveballs. Let’s make this year your most intentional, productive, and fulfilling year yet!
 
I'd love to hear your thoughts on this topic! You can comment about this specific episode on  Facebook or Instagram.
 
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.
 

Ep 13 - The Missing Piece of Goal-Setting: Why SMART Goals Aren't Enough (and What to Do Instead)

You’ve probably heard of SMART goals... goals that are Specific, Measurable, Actionable, Realistic, and Time-bound. They’re a staple in goal-setting advice. But have you ever found yourself following the SMART framework and still not reaching your goals?
 
In this episode, I share why SMART goals might not be the ultimate solution you’ve been searching for. While they’re great for strategy, they miss a critical piece of the puzzle: mindset.
 
Enter the “Question Word” approach, a simple but powerful framework that goes beyond SMART goals. This approach helps you to not only set goals but also stick with them.
 
If you’ve ever struggled to follow through on a goal, or if you've felt like something was missing in your approach, this episode will give you a fresh perspective—and a new way forward.
 
What You’ll Learn in This Episode:
Why mindset is more important than strategy when it comes to achieving your goals.
The key question words to answer when setting your goals.
How this framework can help you achieve lasting success.
 
Action Step:
This is an actionable episode that will take guide you through the process of mapping out a goal that is important to you. So grab a notebook and pen, and be ready to apply this to your life!
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
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.
 

Ep 12 - Why Successful New Year's Resolutions Start in December, Not January: A Stress-Free Way to Set Yourself Up for Success in the New Year

Are you waiting until January 1st to kick off your health goals? If so, you're missing out on a huge opportunity.
 
In this episode, I share why getting started on your resolutions before the new year can give you a major head start—and it’s not about overworking or stressing yourself out during the holiday season.
 
We’ll explore:
Why the way you handle the ends has a huge impact on the success of your fresh starts.
Three common approaches to the end of the year (and the one I like the best).
How to commit to your goals without sacrificing the joy of the season.
 
With a few intentional steps now, you can feel ready, confident, and excited to hit the ground running in the New Year!
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
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.
 
 

Ep 11 - A Simple Debrief: The Overlooked Habit That Helps You Reflect, Refocus, and Reset

If we don’t want to keep making the same mistakes over and over, it’s important to pause, reflect, and learn. That’s where the power of a simple debrief comes in.
 
In this episode, we’re exploring what a debrief is, why it matters, and how it can transform everything from holidays to personal goals and daily routines. You’ll learn:
Why debriefing is a game-changer for personal growth.
The three key questions for a simple and effective debrief.
How to use this process to balance fun and health.
How to apply lessons from one occasion to the next (and beyond).
The value of weekly debriefs for staying intentional year-round.
 
Plus, I’ll share examples of how to apply this practice to your own life, helping you stay committed to your goals while enjoying life’s celebrations. Whether you’re looking to create healthier habits, improve productivity, or just feel more in control, this episode has actionable tips to get you started.
 
Key Takeaways:
Debriefing is a simple way to learn from experiences, stay committed to your goals, and feel more in control.
Debriefing is great for normal routines as well as special occasions—it’s a valuable habit for intentional living and self-improvement.
 
If you enjoy the show, I would LOVE for you to leave a review at Apple Podcasts. 
 
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.