Afleveringen
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Youâve probably heard of SMART goals... goals that are Specific, Measurable, Actionable, Realistic, and Time-bound. Theyâre 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 youâve been searching for. While theyâre great for strategy, they miss a critical piece of the puzzle: mindset.
Enter the âQuestion Wordâ 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 youâve 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 perspectiveâand a new way forward.
What Youâll 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.
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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 startâand itâs not about overworking or stressing yourself out during the holiday season.
Weâll 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.
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Zijn er afleveringen die ontbreken?
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If we donât want to keep making the same mistakes over and over, itâs important to pause, reflect, and learn. Thatâs where the power of a simple debrief comes in.
In this episode, weâre exploring what a debrief is, why it matters, and how it can transform everything from holidays to personal goals and daily routines. Youâll 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, Iâll share examples of how to apply this practice to your own life, helping you stay committed to your goals while enjoying lifeâs celebrations. Whether youâre 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 occasionsâitâs 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.
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As we head into the holiday seasonâa time filled with gatherings, traditions, and (letâs be honest) a lot of foodâthereâs 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 wasnât just about whatâs 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. Beckâs approach to feasting is about savoring life with presence and gratitude, whether it involves food or not. Itâs about noticing the small joys, slowing down, and appreciating the moment in front of youâsomething we could all use a little more of during the holiday season!
Weâll 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, Iâll share practical tips to simplify the season and focus on what really matters.
And yes, weâll talk about how to prepare for those real holiday momentsâlike a dry turkey, broken ornaments, or a family member's latest political rantâand how they might just become the memories you laugh about later.
What Youâll Learn in This Episode:
What âfeastingâ really means (hint: itâs not about overeating).
Simple ways to turn ordinary moments into meaningful celebrations.
How to recognize when holiday activities, traditions, or expectations are draining youâand 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 isnât just about foodâitâs 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 âfeastâ outside of foodâwhether itâs 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.
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Processed foods are everywhere, and letâs be honestâtheyâre super convenient. But how are they impacting your health, energy, and long-term wellbeing?
In todayâs episode, Iâm 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 isnât about guilt or perfectionâitâs about practical, actionable tips that can help you feel better and make sustainable progress toward healthier eating.
In This Episode, Youâll Learn:
What âprocessed foodâ 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, itâs not about fearâitâs 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.
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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. Itâs frustrating, right?
In this episode, I share a simple (but game-changing) planning hack that helps you to anticipate and manage those âunplanned, unwantedâ moments that inevitably come up. Iâll walk you through how Iâve used this strategy in my own life to reduce frustration, stay productive, and even find some humor in the chaos.
Weâll chat about:
Why the ârandomâ things that derail our plans really arenât that random.
A mindset shift that changed how I approach weekly planning.
A practical way to build more margin into your scheduleâwithout feeling overwhelmed or behind.
If youâre 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.
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Have you ever felt that creeping resentment when others just donât seem to understand what you need? Youâre 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 isnât just about better relationships; itâs essential for our mental and physical health. When weâre 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 âjust knowâ what we need (and why that expectation leads to frustration)Why it's important to build confidence in expressing what we needWays to clearly communicate our needs to family, friends, and colleagues in a way thatâs both assertive and respectfulThe connection between unmet needs, resentment, and our overall well-beingHow better communication can lead to better boundaries and even decrease career burnoutTune in to learn:
Why being open about your needs isnât selfishâitâs 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.
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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'll dive into 8 common reasons why people resist planning, and I'll 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 Youâll 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 todayâeven if youâve 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.
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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 necessaryâjust simple, consistent actions that make a big difference.
The Ripple Effect of Small Acts: How our daily habits influence those around us, whether itâs 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 donât need to be perfect to be a positive influence. Itâs 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.
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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 youâve 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 itâs 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 tripâbecause beating yourself up doesnât help, but understanding why you struggle will. Itâs time to stop feeling defeated and start making real progress toward the goals that matter most to you!
In This Episode, Youâll Learn:
Why itâs 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 Lisleâs 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.
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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 Youâll 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 youâre struggling to achieve?
Whatâs 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.
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In this episode Iâm sharing my personal journey of how I lost 20 extra pounds I had gained â and kept it off â 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 bodyâs 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 youâre 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, youâll 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.
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In todayâs episode, Iâm 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. Youâll 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 youâve been feeling overwhelmed by the idea of building better habits, or if youâre struggling to stick with your new routine, this episode is for you. Iâll 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, youâll have a new perspective on habit creationâand a better idea of how to make your habits work for you, not against you.
So, whether youâre looking to get fit, make progress toward an important goal, or make lasting changes to your lifestyle, letâs 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.
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Does life feel a little too busy and chaotic? Between your family, your career, home upkeep, meal planning and prep, and so many other things... do you find it difficult to live a lifestyle that feels healthy... and productive... but also calm and unrushed?
If so, you are definitely not alone, and you are in the right place! This podcast is all about creating healthy and productive habits that last.... in a way that feels relaxed, but also fun and exciting! Definitely not restrictive and boring.
I'm your host, Kiley Owen. I'm a physician assistant, writer, and coach who is obsessed with the topics of:
Long-term healthy habit development (aka creating a healthy lifestyle), despite all the things that stand on our way. Making the most of our precious, valuable time. Because we all have the same amount of time in the day, and how we choose to spend that time is so important.I'm also a mom and a wife who understands how challenging it can be to feel healthy and productive in our everyday life, especially when we're caring for others, pulled in so many directions, trying to balance all the things.
In my own life I've struggled with career burnout and living very reactively (you know, where it seems like you're always behind, you feel like you're constantly putting out fires, and you're just trying to get through the day?). And I've definitely struggled with some unhealthy habits like grabbing convenience food on the go all the time, not exercising, and being sleep-deprived.
So I know firsthand how these things zap our energy, steal our joy, and leave us feeling lousy. And that's exactly what I want to help you avoid, or break free from (if you're already there).
Some of the topics I'll cover include:
Habit development principles that are super useful to be aware of,Time management strategies that can make a huge difference in your week,Ways to create better routines and systems,Simple hacks that just make life easier,And of course, a big focus will be on prioritizing your own health and well-being in this process... so you can feel and look great while doing all the important things that you do!I'll also cover some mindset topics, such as:
Motivation (both getting and staying motivated).We'll talk about consistency and maintaining momentum.We'll look at ways that we can improve our self discipline.And a big one is avoiding self sabotage.So if these topics interest you, I hope youâll join me. Letâs get you on your way to healthy and productive living!
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.
