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

Ep 10 - Feeling Overstuffed and Stressed Already? A Better Way to Feast This Holiday Season

In this episode, we're talking about how to slow down, feel better in your body, and truly enjoy the holiday season—without overindulgence, guilt, or unnecessary stress.
 
As we head into the holiday season—a time filled with gatherings, traditions, and (let’s be honest) a lot of food—there’s one word that always seems to come up: feast.
 
For many of us, feasting brings to mind tables piled high with turkey, stuffing, and desserts. But what if we thought of feasting in a bigger, more meaningful way? What if it wasn’t just about what’s on the table, but also about how we show up for the season?
 
In this episode, I explore the concept of feasting as described by Martha Beck in her book The Joy Diet. Beck’s approach to feasting is about savoring life with presence and gratitude, whether it involves food or not. It’s about noticing the small joys, slowing down, and appreciating the moment in front of you—something we could all use a little more of during the holiday season!
 
We’ll also take a look at some common ways we complicate the holidays, adding unnecessary stress to what should be a joyful time. From overcommitting to events and overthinking gifts to clinging too tightly to traditions, I’ll share practical tips to simplify the season and focus on what really matters.
 
And yes, we’ll talk about how to prepare for those real holiday moments—like a dry turkey, broken ornaments, or a family member's latest political rant—and how they might just become the memories you laugh about later.
 
What You’ll Learn in This Episode:
What “feasting” really means (hint: it’s not about overeating).
Simple ways to turn ordinary moments into meaningful celebrations.
How to recognize when holiday activities, traditions, or expectations are draining you—and what to do about it.
Why embracing imperfection can lead to a more joyful season.
Tips to slow down and savor the holidays without sacrificing your health, energy, or sanity.
 
Resources Mentioned:
The Joy Diet by Martha Beck
 
Key Takeaways:
Feasting isn’t just about food—it’s about presence, joy, and gratitude.
Simplifying your holidays can create more space for connection and meaning.
Let go of perfectionism, embrace the imperfections, and enjoy the season for what it is.
 
Action Steps:
Identify one holiday activity or tradition you love, and fully savor it this year.
Let go of one obligation or expectation that drains your energy.
Find a “feast” outside of food—whether it’s enjoying a sunset, cozying up with a book, or savoring a quiet moment by the fire.
 
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 9 - Processed Foods 101: What They’re Doing to Your Body—and Easy Swaps to Feel Better

Processed foods are everywhere, and let’s be honest—they’re super convenient. But how are they impacting your health, energy, and long-term wellbeing?
 
In today’s episode, I’m unpacking the truth about processed foods, how they affect your body, and, most importantly, simple ways to eat more nutritious whole foods without overwhelm.
 
This episode isn’t about guilt or perfection—it’s about practical, actionable tips that can help you feel better and make sustainable progress toward healthier eating.
 
In This Episode, You’ll Learn:
What “processed food” really means, as well as the continuum of food processing
Three major problems with highly-processed foods
Big-time benefits of whole foods
Practical tips and easy swaps to reduce processed foods in your diet
Nine success tips.
 
Resources Mentioned:
Previous Episode: The Pleasure Trap (Episode #4)
Tomato Mushroom Stew with Lentils and Brown Rice recipe
 
Thanks for Listening! I hope this episode inspires you to make small, meaningful changes in your eating habits. Remember, it’s not about fear—it’s about the joy of living a healthier, more vibrant 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 8 - The Reason Your Plans Keep Falling Apart—and a Simple Planning Hack to Save Your Week

Ever feel like your weekly plan gets derailed before it even begins? You carefully organize everything, only to have unexpected tasks, emergencies, or distractions throw you completely off track. It’s frustrating, right?
 
In this episode, I share a simple (but game-changing) planning hack that helps you to anticipate and manage those “unplanned, unwanted” moments that inevitably come up. I’ll walk you through how I’ve used this strategy in my own life to reduce frustration, stay productive, and even find some humor in the chaos.
 
We’ll chat about:
Why the “random” things that derail our plans really aren’t that random.
A mindset shift that changed how I approach weekly planning.
A practical way to build more margin into your schedule—without feeling overwhelmed or behind.
 
If you’re tired of feeling behind and want a time management strategy to help you stay on top of your week (no matter what life throws at you), this episode is for you. Tune in to learn how to improve your weekly planning, reduce stress, and create a productive schedule that actually works for your life!
 
Resources Mentioned:
Winning the Week: Planning a Successful Week, Every Week by Demir and Carey Bentley
 
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 7 - Tired of Feeling Resentful? How to Communicate What You Need, Stop the Guessing Games, & Let Go of Resentment

Have you ever felt that creeping resentment when others just don’t seem to understand what you need? You’re not alone. In this episode, I'll dive into the importance of assertively (and politely!) communicating our needs to those around us, so we can let go of frustration and build healthier, more supportive relationships.
 
Expressing what we need isn’t just about better relationships; it’s essential for our mental and physical health. When we’re clear and open with others, we reduce stress, avoid misunderstandings, and stop expecting them to read our minds.
 
Today, let's think about simple, actionable ways to start speaking up... and explore why doing so can help us feel happier, healthier, and more in control of our lives.
 
Key Points Covered:
How we often expect others to “just know” what we need (and why that expectation leads to frustration)
Why it's important to build confidence in expressing what we need
Ways to clearly communicate our needs to family, friends, and colleagues in a way that’s both assertive and respectful
The connection between unmet needs, resentment, and our overall well-being
How better communication can lead to better boundaries and even decrease career burnout
 
Tune in to learn:
Why being open about your needs isn’t selfish—it’s essential for healthy, fulfilling relationships.
Simple approaches to clearly express yourself without guilt.
How speaking up can reduce stress and boost your emotional and physical health.
 
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 6 - Why You Keep Avoiding Planning—and How to Stop Planning Paralysis

Do you find yourself constantly putting off planning, even though you know it could help you get organized and achieve your goals? In this episode, I dive into 8 common reasons why people resist planning, and I offer practical strategies to help you break through that resistance for good.
 
Join me as we explore how to develop a healthy planning habit, overcome the mental blocks that hold you back, and get on track to a more productive and organized life.
 
Whether you're struggling with time management, feeling paralyzed by perfectionism, or simply don't know where to start, this episode will equip you with actionable tips to make planning easier and more effective.
 
What You’ll Learn in This Episode:
Why planning feels hard and how to make it easier.
Simple strategies to break free from planning paralysis.
Practical approaches to start planning today—even if you’ve never done it before.
 
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 5 - Leading by Example: Simple Ways to Become the Role Model Your Family (and Others) Need

In this episode of Healthy & Productive Living, let's dive into the power of intentionality and the influence of simple, everyday actions. Sometimes the most profound impact we can have on our loved ones comes from how we show up in ordinary moments.
 
In this episode, I'll talk about: 
Leading by Example: Simple ways to become the role model your family (and others) need. No grand gestures necessary—just simple, consistent actions that make a big difference.
The Ripple Effect of Small Acts: How our daily habits influence those around us, whether it’s your family, friends, or colleagues. Even subtle behaviors contribute to a culture of well-being.
The Power of Healing Words: How small words of encouragement can offer healing and inspiration to those who might need it more than you think.
Practical Tips for Intentional Living: From how we greet our kids in the morning to the conversations we have while preparing dinner and driving kids around, small messages can make a big difference in creating a supportive environment for those around you.
 
Key Takeaways:
Simple Acts, Big Impact: You don’t need to be perfect to be a positive influence. It’s about the little things you do each day, and the intention you pour into them.
The Importance of Being Present: Life can feel chaotic, but carving out moments of intentionality can help you connect, inspire, and guide your loved ones toward a healthier and more joyful life.
 
Tune in to discover simple ways to become the role model your family, friends, and community need, one small action at a time.
 
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 4 - Why Bad Habits Form So Easily: Why It’s Not Your Fault & What to Do About It

Do you ever wonder why bad habits are so easy to form, yet building healthy habits feels like an uphill battle? In this episode, we dive into the science behind why we gravitate toward bad habits and what you can do to stop the cycle.
 
If you’ve ever felt frustrated by your tendency to procrastinate, stress eat, or binge-watch TV instead of hitting the gym, this episode will give you the clarity you need to understand that it’s not your fault.
 
We'll explore the biological programming that drives us toward behaviors like eating junk food, staying sedentary, and seeking out instant gratification. Plus, we'll discuss actionable tips to help you take control of your environment and set yourself up for success in creating lasting healthy habits.
 
This episode is all about offering practical solutions without the guilt trip—because beating yourself up doesn’t help, but understanding why you struggle will. It’s time to stop feeling defeated and start making real progress toward the goals that matter most to you!
 
In This Episode, You’ll Learn:
Why it’s biologically easier to form bad habits and why this is completely normal.
How your modern environment is working against your health goals and what to do about it.
The importance of optimizing your surroundings to support healthier choices.
Strategies to stop beating yourself up over bad habits and focus on what really works.
 
Resources Mentioned:
Dr. Doug Lisle’s TED Talk: The Pleasure Trap
 
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 3 - Clearing the Path to Health & Productivity: Eliminating Obstacles that Keep You Stuck

In this episode, we're talking about the hidden obstacles that often block the path to our health, wellness, and productivity. From keeping a tidy space to finding time for the gym, we'll dive into some simple, powerful strategies to identify and remove those roadblocks.
 
What You’ll Hear in This Episode:
How to identify common obstacles that derail health and productivity goals.
Why convenience is key: Learn why making things easier and more convenient leads to more consistent habits.
Real-life examples: From workout challenges to household clutter, we'll discuss ways to simplify and reduce friction in everyday routines.
The power of simplification: Discover how a few small changes, like working out at home or decluttering, can lead to big results.
 
Key Takeaways:
How removing obstacles can help you stay consistent.
Why adjusting your environment to support your goals can be a game-changer.
Simple strategies to save time, reduce stress, and make it easier to stick to healthy and productive habits.
 
Reflective Questions for You:
What is a goal you’re struggling to achieve?
What’s getting in the way? Are there unnecessary, time-consuming steps blocking your progress?
How can you simplify? What small changes would make it easier to reach your goals?
 
Whether it's fitness, home organization, or time management, discover how clearing obstacles from your path can lead to a more productive, balanced, and fulfilling life. Listen now to start creating a smoother, simpler path toward your goals!
 
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 2 - Achieving Long-Term Weight Loss: How I Lost 20 Pounds and Kept It off for 20+ Years (Without Dieting)

In this episode I’m sharing my personal journey of how I lost 20 extra pounds — and kept it off — without dieting or deprivation. It all started when I stumbled into mindful and intuitive eating, a sustainable approach to food that helped me tune into my body’s needs and break free from the cycle of restrictive eating.
 
Join me as I explain what mindful and intuitive eating are, how they transformed my relationship with food, and the practical strategies I used to stay consistent (3 simple steps). 
 
If you’re tired of yo-yo dieting and ready for a healthier, more balanced approach to weight loss, this episode is for you. Whether you're looking to shed a few pounds or simply want to reconnect with your body, you’ll find actionable insights and inspiration to help you build a better relationship with food.
 
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 1 - The #1 Habit-Building Mistake You Might Be Making (I Made It Too)

In today’s episode, I’m going to share a personal story about my own journey to exercise regularly and how I unknowingly set myself up for failure from the start. You’ll hear how my initial approach to building this habit was a recipe for frustration, and how I eventually found a way to turn things around.
 
If you’ve been feeling overwhelmed by the idea of building better habits, or if you’re struggling to stick with your new routine, this episode is for you. I’ll reveal the #1 habit-building mistake I see people make (the same one I made), along with some practical tips to help you avoid it. By the end, you’ll have a new perspective on habit creation—and a better idea of how to make your habits work for you, not against you.
 
So, whether you’re looking to get fit, make progress toward an important goal, or make lasting changes to your lifestyle, let’s dive in and discover how to set yourself up for success, right from the start.
 
Resources Mentioned:
Dr. BJ Fogg: The Motivation Wave
 
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.