Balance + Barbells: Recent Episodes
Kayla Durck
New episodes every Friday!
Balance + Barbells is for women looking to become 1% better each day and to improve their health and fitness journey. Your host Kayla Durck, is an online personal trainer and fitness coach. Her goal is to make fitness accessible for everyone while living a balanced and sustainable lifestyle. Balance + Barbells discusses fitness, routines, and everything in between. Bringing you weekly episodes that dive deep into all things health and fitness and becoming the best version of yourself. Our motto: Be authentically you and become better each day.
In today's episode, we're kicking off the body recomp series, where I teach you how to change your body composition and get lean and toned. Part 1 is about one of my most-asked questions: how to lose the last 5-10lbs and maintain results. I have also included my Substack article where I break this down step by step.
Substack article: Read the full article here
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Resources
1:1 coaching - The Body Recomp Method
6 rules to a successful body recomp
High protein and high fiber cheat sheet
Recipe eBook
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In this episode, I am walking you through how to reset after summer and get back on track with your fitness and nutrition goals before fall. We talk through the biggest reasons why fat loss doesn't work, along with the 6 core aspects of a body recomp and my body recomp rules that help my clients lose 5-15lbs successfully in 90 days.
Share feedback/send fanmail
Resources
1:1 coaching - The Body Recomp Method
6 rules to a successful body recomp
High protein and high fiber cheat sheet
Recipe eBook
Support the show
Instagram | TikTok | YouTube | Pinterest
In this episode, I share some of my favorite tips I share with my clients when it comes to breaking the on-and-off cycle with their goals. I know you're not new to fitness and KNOW what to be doing, so why is staying consistent so hard? After the vacations, weekend getaways, and summer treats, I want you to have the right focus and game plan for losing 5-20lbs and keeping it off (and keeping your muscle mass).
We're chatting about how you actually apply these rules to your daily life, build the habits that keep you consistent, and ensure that you finally stay on track. This is done through creating real routines and focusing on the things you can control, vs only staying with it or starting when you're motivated or can do it perfectly.
Breaking the all-or-nothing mindset and working toward starting and taking action no matter the mood, where you are at in your journey, or how "perfect" timing may or may not be.
Let's get into it!
Share feedback/send fanmail
Resources
1:1 coaching - The Body Recomp Method
6 rules to a successful body recomp
High protein and high fiber cheat sheet
Recipe eBook
Support the show
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In this episode, I share practical strategies to stay on track with your health and fitness goals, even during busy or travel-filled seasons like summer. I talk through how I approach simple systems, mindful nutrition, and consistent movement so I can make progress without burning out.
- How to adapt your routine when summer and travel disrupt your normal rhythm
- How to build a sustainable nutrition plan around protein, whole foods, and portion control
- Why I use the 80/20 rule to keep balance without derailing progress
- The non-negotiables I rely on: strength training, step goals, hydration, sleep, and stress management
Protein Cheat Sheet
1:1 coaching spots - Learn more
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
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In this episode, I'm chatting all about how eating too little or in a deficit for too long will hinder your progress and the overall effects on your metabolism. Especially for women aiming for body recomposition.
Some of the topics we cover include:
- The misconception that eating less always leads to faster fat loss
- How food has been demonized and its impact on women’s nutritional choices
- Signs that your caloric intake is too low, including fatigue, poor sleep, and hormonal imbalances
- The risks of long-term undereating, such as metabolic slowdown and muscle loss
- The importance of a strategic, balanced caloric deficit for body recomposition
- How to monitor progress effectively through photos, measurements, and body composition data
Timestamps: 00:00 - Why low calorie intake can sabotage your results
00:30 - Signs you've been under-eating for too long
01:56 - The dangers of demonized foods and improper caloric restrictions
02:54 - How under-eating impacts metabolism and hormones
04:01 - Recognizing when your calories are too low
05:23 - The mismatch between calorie deficit and actual fat loss
06:48 - Long-term effects of calorie restriction on metabolism
08:11 - Signs of chronic undereating and what to do about it
09:23 - How body fat loss stalls in prolonged caloric deficits
10:48 - The importance of priming your body for fat loss
12:07 - Structuring a sustainable strength training routine
14:40 - Ensuring your workouts promote muscle hypertrophy
16:00 - Nutrition strategies for muscle preservation and fat loss
18:10 - Tracking progress beyond the scale: photos, measurements, and body composition scans
21:20 - The influence of stress, sleep, and hormonal health on fat loss
22:51 - Final tips: building habits and structuring your plan for success
- Hume Health Scale
- Work with me
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Disclaimer: The information shared on this podcast is for educational and informational purposes only and is not intended as medical, nutritional, fitness, or healthcare advice. Always consult with your physician or qualified healthcare provider before starting any exercise program, nutrition plan, or making changes to your health routine. Participation in any fitness or wellness activities discussed on this podcast is done at your own risk. The views expressed are based on personal experience, professional expertise, and available research at the time of recording.
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
I see a lot of body recomps as a fitness coach, and one of the biggest reasons I see them fail comes down to the type of plan and the understanding of how to actually recomp.
In today's episode, I walk through why I see body recompositions fail, what the signs are that yours is going to fail, and exactly how you should structure your recomp if you want to see success.
Coaching programs linked below:
Hume Health Body Composition Scale
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, we're talking about the misconception around "hard" workouts and working hard for fat loss, and answering some of my most asked questions:
- "What really works for fat loss?"
- "Do I need to be working out for hours to see results?"
- "How much should I be eating for fat loss?"
And sharing how you can create an effective plan to see results, avoid becoming "skinny fat", and actually find a plan you can stick to with results that follow.
Watch on YouTube
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, we're talking about the limiting beliefs that come with trying to build the perfect fitness plan or routine, and why waiting until the chaos in your life dies down is the reason behind why you stay stuck.
As a fitness and nutrition coach, I have seen firsthand how women can prevent themselves from seeing results, not because they don't have the time, but because their routines and habits are preventing them from seeing results.
As we head into summer, I want you to have the fitness plan that will help you see results from consistency, not waiting for your life to stop so you can finally start to focus on fitness.
Join Summer Shred - Starts May 18th
Join 1:1 coaching - June Spots Now Open
Balance & Barbells Instagram Page
Watch on YouTube
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, I'm sharing all the things to focus on for nutrition, training, and lifestyle for the next 6 weeks to get lean for summer. I'll be talking about the three important areas for your nutrition, and how to adjust training to keep your muscle mass and burn body fat in a deficit. Plus, diving into all the lifestyle factors that contribute to fat loss!
If you want to be a part of the Summer Shred 2.0 6-week challenge, you can join here! Presale is live through Sunday, May 10th, for $70 off, and the challenge officially starts Monday, May 18th!
Join Summer Shred 2.0
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode were chatting about the two most important parts of fat loss and how to get lean and toned with training and nutrition. Both play a crucial role in fat loss, muscle mass, and your overall metabolism, but they have different purposes and are not equal in terms of the results of fat loss.
If you want help in your journey to losing your next 5-20lbs and getting lean & toned, apply for coaching.
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
Why does eating less and working out harder not work for most women? You're doing all the right things to lean out for summer, but it just doesn't seem to be getting you the results you want. The scale doesn't move, you're exhausted from trying everything, and you're on a cycle of always trying to lose weight.
In today's episode, were going to dive into Part 1 of the Summer Shred Series and Your 8-weeks to your fittest summer. I want you to understand the real steps you have to take to experience a transformation and the headspace and mindset you have to understand first, before the transformation can take place.
Because here is the thing, you have more information than you know what to do with to see results. Fitness and nutrition aren't new concepts; there is information out there on how to see results, but you're still stuck. So what gives?
I don't think it's an information problem. I think it's an accountability and implementation problem. So let's get you the results you want once and for all, and teach you how to maintain them.
Apply for 1:1 coaching - April spots are now open and accepting spots via open enrollment through April 15th
Watch on YouTube
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In this episode, I discuss the common frustrations women face in their fitness and nutrition journeys, particularly the reasons behind stagnation in results.
We discuss the 5 foods you should be eating to lose weight and how to stay in a sustainable caloric deficit to see results. We also address common nutrition mistakes people make when trying to be in a caloric deficit and lose weight, along with realistic expectations for results.
Chapters
00:00 Understanding the Frustration of Stagnation
01:12 The Importance of a Clear Plan
04:31 Avoiding Quick Fixes and Shiny Objects
09:17 Emotional Decision-Making in Nutrition
11:14 Common Mistakes in Pursuing Transformation
20:08 Realistic Expectations for Results
30:19 Choosing Your Hard: Commitment to Change
6-week challenge - Starting March 23rd
1:1 coaching
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In this weeks episdoe, were starting the summer shrea dn comprehensive fat loss blueprint series! The goal of this series is to share with you a strategic approach to fat loss and the importance of creating a plan that is structured to help you reach your goals.
We discuss the importance of clarity and structure in your plan over motivation and winging it, while also discussing the key components like training, nutrition, recovery, and adherence in your plan.
Follow along for the series, as there will be multiple parts to help you get in the best shape of your life before summer.
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In this episode, Kayla Durck discusses the common fitness goals of women, focusing on body recomposition, losing fat while building muscle. She emphasizes the importance of understanding body composition, the misleading nature of the scale, and the hormonal fluctuations that can affect weight.
Kayla outlines the challenges of achieving simultaneous goals, the necessity of a structured approach to nutrition and training, and the key components for successful recomp, including adequate protein intake and progressive training. She also addresses common myths and frustrations women face in their fitness journeys, encouraging patience and consistency for long-term success.
Chapters
00:00 Understanding Body Recomposition
00:00 The Science Behind Recomping
00:00 The Role of Body Composition
02:16 The Scale: A Misleading Metric
04:25 Mindset Shifts for Effective Recomping
08:16 Caloric Surplus vs. Deficit in Recomping
11:47 The Challenges of Simultaneous Goals
14:35 Navigating Progress Plateaus
17:06 Creating Structure in Your Fitness Journey
20:04 Finding Balance and Avoiding Burnout
21:13 Strategic Recomposition: The Importance of Load and Nutrition
25:09 The Core Components of Successful Recomp: Training and Nutrition
28:44 Common Pitfalls in Recomp: Training Hard vs. Training Smart
34:17 Debunking Myths: Understanding Weight Training and Fat Loss
41:28 The Long Game: Patience and Consistency in Recomp
Watch on Youtube
If you are ready for support in reaching your goals this year, apply for 1:1 coaching
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, we are diving deep into my most asked questions and most common conversations I have with women who are struggling to see results and don't know why they keep plateauing.
timestamps:
00:00 Understanding the Frustration of Stagnation
01:12 The Importance of a Clear Plan
04:31 Avoiding Quick Fixes and Shiny Objects
09:17 Emotional Decision-Making in Nutrition
11:14 Common Mistakes in Pursuing Transformation
20:08 Realistic Expectations for Results
30:19 Choosing Your Hard: Commitment to Change
Watch on YouTube:
Links:
Free: Transformation roadmap scorecard and why you're stuck
Work with me
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, we are talking through some of the most common pain points and excuses I hear as a fitness and transformation coach, whether that is with nutrition, training, or your bad habits keeping you stuck.
I dive into ways you can focus on how to execute and take action on the results you want this year and overcome the excuses keeping you stuck.
Watch on YouTube
Work with me:
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, we touch on a very common complaint I hear as a fitness and nutrition coach, and it's being "stuck" or not seeing results from doing the right things. And while they are valid, especially if you aren't aligned in your actions or know what to do to solve your problem, if you know in your gut you could do more, but always find yourself missing the workouts or having endless to-do lists that run over each day, you might actually be stuck in your comfort zone.
We chat all about how to get out of your comfort zone and the things that are required of you to step into the identity of who you want to be and the results you want to live in.
Watch on YouTube
Substack
Free Group
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
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In today's episode, we are in part 2 of becoming your fittest version of yourself this year, and the 3 required categories for you to see success and apply them to your routine.
Most women know what to do: they know they need to work out, eat clean, and focus on daily activity. However, results don't always follow, and the common complaint is that they aren't seeing progress, no matter what.
I cover exactly how to effectively reach your fitness goals by focusing on the importance of your clarity, actions, and intentions.
SCHOLARSHIP ANNOUNCEMENT:
I am giving away $3600 in coaching packages, and you could be the winner! Just apply here and tell me why you want to be a part of the transformation program and why you should win. The winner will be announced at 5 pm MST on 1/12/26.
Scholarship application - $3600 in coaching scholarships
Subscriber episdoe: Weekly check-ins and holding yourself accountable to see progress
Post about decisions
Watch on Youtube
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In this episode, we chat about everything you should be focused on in 2026 to reach your goals and make your transformation inevitable. As a fitness and nutrition coach, I truly believe that fat loss and building muscle mass is not hard, but it is made difficult and confusing by all the noise online and different approaches. I wanted this episode to be a straightforward tool for you, to guide you through making 2026 your fittest and healthiest year yet!
UPDATED: Transformation Roadmap + Free Training
Substack post - Eliminating Decisions
Watch on YouTube
Join my FREE Fitness group for tips and motivation in 2026
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January Jumpstart Challenge - 6-week challenge (with $100,000 cash prizes sponsored by Solin) starting 1/5
1:1 coaching application - I'll send you an offer if I think were a fit
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In this week's episode, we're diving into how to become the fittest version of yourself this year and the exact strategies you need to focus on to build muscle mass and lose body fat.
This includes understanding your body's needs, the importance of protein and meal structure, fat loss fundamentals and effective training, building a sustainable nutrition plan, the role of movement in weight loss, and creating a progressive training plan. So grab a coffee or matcha, get your headphones, walking shoes, let's hot girl walk, and dive in.
Part 1: January Jumpstart Series
Watch on YouTube
Chapters:
00:00 January Jumpstart: Overcoming New Year Challenges
03:08 Sustainable Strategies for Long-Term Success
05:57 Understanding Your Body's Needs
09:12 The Importance of Protein and Meal Structure
12:01 Fat Loss Fundamentals and Effective Training
14:48 Building a Sustainable Nutrition Plan
18:01 The Role of Movement in Weight Loss
20:52 Creating a Progressive Training Plan
24:07 The Importance of a Supportive Community
27:02 Final Thoughts and Resources for Transformation
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, we are diving into your holiday strategy and habits so you can stay on track without feeling on and off all of the time or jumping into January feeling guilty or going into an overly restrictive plan.
Helpful links/coaching/freebies:
Subscriber-only podcast episode this week - 3 nutrition strategies to focus on to get lean
January Jumpstart Challenge - 6-week challenge starting January 5th. Currently 50% off for presale.
January coaching spots - 1 left
Transformation Roadmap
Watch on YouTube
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, we're chatting about the challenges of navigating the complexity of becoming your fittest and healthiest version of yourself, especially in the hard moments, or when results aren't following as you hoped.
I walk through how to shift your identity to the person you are trying to become and the results you dream of. Including why it's important that you get out of your comfort zone and how you can actually do that.
Chapters
00:00 Navigating The Transformation When it's Hard
04:37 The Comfort Zone and Identity Shifts
09:23 Consistency and Structure in Fitness
15:08 Overcoming Fear and Embracing Change
21:30 Transformational Coaching: Beyond Fitness and Nutrition
23:53 Identity Shift: The Core of Transformation
26:00 The Importance of Structure and Strategy
28:45 Navigating Comfort Zones and Overcoming Challenges
29:14 Personal Growth Through Uncomfortable Experiences
34:00 Unlearning Bad Habits and Building New Structures
37:22 Accountability and Commitment to Change
38:31 Deciding to Transform: The Power of Choice
Watch on YouTube
I'll calculate your macros
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, we are diving into how to stay on track through the holiday season without having to start over in January. I dive into the strategies I tell my clients to create their list of non-negotiables for staying on track and still enjoying the holidays.
We chat about avoiding restriction and restrictive mindsets that lead you to the "on" and "off" cycle or starting over in January.
Watch on YouTube
Subscriber-only episode: 4 non-negotiables for seeing results
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In this week's episode, I am putting on my coaching hat and breaking down macronutrients and everything you need to know to get started with tracking, advance your tracking, or just expand your knowledge around macros.
00:00 Understanding Macros: The Basics
02:35 Aligning Nutrition with Goals
04:50 The Importance of Protein
07:28 Portion Control and Mindful Eating
09:23 Common Challenges in Macro Tracking
11:29 The Role of Macronutrients
13:57 Avoiding Common Macro Mistakes
15:56 Understanding Protein and Meal Planning
18:50 Strategies for Effective Macro Tracking
24:39 First Steps in Macro Tracking
28:15 Mindset Shift: Using Macros as a Tool
Listen to this week's subscriber-only episode: How To Stay Fit Through the Holidays (Without Starting Over in January)
Free Macro Calculation
Join Fitmas - Black Friday Sale
Watch on YouTube
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
Summary
In this episode, Kayla Durck discusses the importance of mindset in keeping promises to oneself and building confidence. She emphasizes the need for realistic goal setting, structure, and actionable steps to create lasting habits. The conversation explores the significance of self-trust and offers a three-step process to help listeners rebuild their confidence and achieve their goals.
Takeaways
- Your mindset is the foundation for keeping promises to yourself.
- Building confidence is essential for taking action.
- Unrealistic goals can lead to frustration and lack of clarity.
- Success requires time, strategy, and structure.
- Focus on small, actionable steps to build habits.
- Tracking your progress publicly can enhance accountability.
- Creating a routine helps anchor your habits.
- Start with minimum goals to avoid burnout.
- Review and refine your actions weekly for improvement.
- Confidence in one area can positively impact other areas of your life.
Announcements:
Fitmas Winter Arc 4-week challenge is starting December 1st!! With $300 in cash prizes for the best transformations! Join the waitlist for BF sale coming soon
Join the waitlist
Join my Balance & Barbells Coaching Corner for exclusive coaching-style episodes. This week’s paid session dives into The Winter Nutrition System, where I’ll teach you pre- and post-workout nutrition, how to structure meals for performance, and the exact system my clients use to fuel results all season long.
Subscription episodes
Don't forget to subscribe to Substack for more daily fitness and nutrition content!
Watch on Youtube
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
If you’ve been eating “healthy” but still not seeing the results you want.
In this episode, I’m breaking down exactly how to eat for fat loss and toning without being restrictive, cutting carbs, or following another restrictive plan.
You’ll learn how to build a balanced plate that supports your metabolism, keeps you satisfied, and actually fits your lifestyle.
Learn about knowing what to eat, when to eat, and how to plan meals that make staying consistent feel effortless.
In this episode, I’ll cover:
- What to focus on nutritionally if your goal is to lose fat and get toned
- How to build a balanced plate (without counting a single macro)
- The ideal mix of protein, carbs, and fats for energy and results
- How to plan meals for the week without overwhelm
- Why “boring consistency” is the secret to real transformation
You don’t need a perfect plan; you need a system you can repeat.
Want to go deeper?
Join my Balance & Barbells Coaching Corner for exclusive coaching-style episodes. This week’s paid session dives into The Winter Nutrition System, where I’ll teach you pre- and post-workout nutrition, how to structure meals for performance, and the exact system my clients use to fuel results all season long.
Subscription episodes
1:1 Coaching - November Spots
8-week kickstart program
Watch on YouTube
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, we're diving into creating your 3 anchor routines for a successful winter arc and locking in before the new year.
These 3 routines are ones that you should be able to complete 4 weeks out of the month, not 1 week out of the month perfectly. That means you need to have a solid routine that will allow you to show up, whether you have 10 minutes or 2 hours.
If you want help building these out and really diving into routines that stick, join the podcast subscription. This week's podcast subscription is on:
Your Routine Building: a Complete Blueprint for Auditing Your Daily Life and Routines. New episodes every week!
Transformation coaching applications are open! I am taking 3 new clients for November. If you want one of the spots, apply here.
Learn more about the transformation program
Share feedback/send fanmail
Freebies/Programs
Transformation Roadmap: Why you're stuck + scorecard
Apply for the Transformation Program
High Protein/Macro-Friendly Recipe eBook
All links
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, we're diving into the foundations of locking in this winter and what areas of your fitness, health, and nutrition you should really be focusing on if you want to see results. Plus, we dive into how you can audit your habits and expand into better habits to accelerate your results.
1:1 Coaching Open Enrollment - 2 spots left
8-week Kickstart Program
If you love these episodes but want more of the how — the systems, structure, and coaching behind the scenes, join the Balance & Barbells Coaching Corner.
It’s my private subscriber series packed with weekly deep dives on training, nutrition, habits, and mindset to help you move faster toward your goals.
Subscribe to the Podcast for exclusive content
Share feedback/send fanmail
Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free group
All links
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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In today's episode, we dive into your nutrition and ways to apply an effective staple, meal, or ingredient prep to fit your lifestyle. We chat about the essentials when it comes to your nutrition as a whole and why you need to plan ahead to reach your goals.
I also answer all your questions from the IG q&a box around meal prep and nutrition!
1:1 coaching fall spots now available
Watch on YouTube
Share feedback/send fanmail
Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free group
All links
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
Instagram | TikTok | YouTube | Pinterest
In today's episode, I'll be sharing how to adjust your habits and areas to focus on to lock in October-December and reach your goals this winter! I talk about how to get more consistent with your daily routines, adjusting your focus from motivation to consistency, and how to apply simple habits to your nutrition to stay consistent.
Transformation series roadmap
5 spots for coaching left this year
Share feedback/send fanmail
Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free group
All links
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
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In today's episode, we're talking about creating a fitness and nutrition routine that fits your lifestyle, especially when you're busy. We chat all about how to make quick meals, quality over quantity in workouts, and making your habits repeatable and systemized.
Watch the podcast on my YouTube!
Coaching/links/transformation roadmap down below:
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The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
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In today’s episode of Balance and Barbells, I’m breaking down one of the most misunderstood goals in fitness: body recomposition.
Recomp, building muscle while losing fat, is possible, but it doesn’t happen with quick fixes, crash diets, or endless cardio. It takes a smart training plan, the right fueling strategy, and enough patience to let your body actually adapt.
Inside this episode, I’ll cover:
- What body recomposition really means and how it’s different from traditional “weight loss”
- How to structure your training for strength and muscle growth
- The role of protein, carbs, and fats when your goal is to burn fat and build muscle at the same time
- Why recomposition often takes longer than you expect — and how to set realistic goals
- How to avoid the quick-fix trap and stay consistent long enough to actually see results
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Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free group
All links
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
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In this episode we are talking about the myths that hold women back. You will hear the truth about carbs, eating late at night, and low calorie diets, plus how to replace those beliefs with facts that actually move you forward.
Share feedback/send fanmail
Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for.
Join the waitlist for the 8-week kickstart personalized program
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
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Welcome to the transformation series!! This is a 10-part series designed to help you break out of your plateau, see results from your efforts, and create a solid plan for yourself tailored to the outcome you want. Through this 10-part series, you will be guided by deep-dive episodes that help you identify your exact pain points, bad habits, and restructure your plan to achieve results.
You can grab the Transformation Roadmap Blueprint to follow along and create your transformation! It's completely free, and it's recommended to print out and follow along in the episodes for the best results!
Don't forget to subscribe to the podcast so you don't miss any episodes in the series!
- Join the Free girls chat
- Grab the Transformation Roadmap PDF
Share feedback/send fanmail
Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for.
Join the waitlist for the 8-week kickstart personalized program
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
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In this episode we are talking about the real reasons progress stalls. You will learn how to audit your nutrition, workouts, and daily habits so you can see where you are falling short. This conversation helps you spot the struggles that keep showing up and understand what is actually keeping you stuck.
This is the first step in creating your transformation roadmap.
Make sure you grab the roadmap and join the group (It's free)
- Join the Free girls chat
- Grab the Transformation Roadmap PDF
Share feedback/send fanmail
Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for.
Join the waitlist for the 8-week kickstart personalized program
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
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In this episode we are talking about how your metabolism works and why it may be slowing you down. You will hear how under eating impacts energy and cravings, why protein matters, and how to start fueling in a way that supports fat loss and recovery.
- Join the Free girls chat
- Grab the Transformation Roadmap PDF
Share feedback/send fanmail
Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for.
Join the waitlist for the 8-week kickstart personalized program
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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In this episode we are talking about how to stop spinning your wheels in the gym. You will hear why progressive overload changes your body, how to track a few key lifts, and the difference between showing up randomly versus training with structure.
- Join the Free girls chat
- Grab the Transformation Roadmap PDF
Share feedback/send fanmail
Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for.
Join the waitlist for the 8-week kickstart personalized program
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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In this episode we are talking about the habits that keep you consistent when motivation fades. You will hear how to pick one non negotiable habit, how to stack it with something you already do, and how to track it so it becomes part of your daily routine.
- Join the Free girls chat
- Grab the Transformation Roadmap PDF
Share feedback/send fanmail
Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for.
Join the waitlist for the 8-week kickstart personalized program
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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In this episode we are talking about how to measure progress the right way. You will hear why the scale is only one piece of the picture, what else to track, and how to notice wins that prove you are moving forward even when the scale does not change.
- Join the Free girls chat
- Grab the Transformation Roadmap PDF
Share feedback/send fanmail
Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for.
Join the waitlist for the 8-week kickstart personalized program
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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In this episode, we are talking about how to make fitness work for the long run. You will hear how to tell if your current plan is realistic, how to build flexibility into your nutrition and workouts, and how to adjust your plan so you can finally stop starting over.
- Join the Free girls chat
- Grab the Transformation Roadmap PDF
Share feedback/send fanmail
Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for.
Join the waitlist for the 8-week kickstart personalized program
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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In this episode we are talking about why muscle is the key to real body change. You will hear how strength training fuels your metabolism, how to track your lifts for progress, and how proper fueling makes you stronger and helps you recover.
Join the Free girls chat
Grab the Transformation Roadmap PDF
Share feedback/send fanmail
Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for.
Join the waitlist for the 8-week kickstart personalized program
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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In this episode, we are talking about the thought patterns that keep you stuck and how to shift them. You will hear how to reframe the “all or nothing” mindset, why perfection is not required, and how to build consistency even when motivation fades. This episode gives you practical ways to create a mindset that supports progress instead of holding you back.
Share feedback/send fanmail
Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for.
Join the waitlist for the 8-week kickstart personalized program
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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In this episode we are putting it all together. You will learn how to identify your biggest struggle, choose one action step that makes sense for your lifestyle, and commit to a change that actually lasts. This episode is about turning everything from the Transformation Roadmap into a plan that is clear, simple, and realistic for you.
Share feedback/send fanmail
Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free group
All links
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
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September is one of the best times to get a head start on your goals before the New Year, instead of waiting. In this episode, we chat all about resetting this fall and the key things to focus on to see results before the new year.
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video-guided workouts in my fitness app
The Reset Method- A simple plan to reset your habits, stop starting over, and finally make progress complete with morning/evening habits, high protein recipes, and a grocery list.
Ready to Become Her? The version of yourself that is happy, healthy, and confident! My 1:1 coaching is designed to align your plan with your goals and the dream reality and outcome you want. No more guessing, trying new workouts and diets every month, just a real strategy that works for you and your goals.
→ Apply now. Spots are limited.
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In today's episode, we break down what is preventing you from seeing results and keeping you stuck in the same cycle. If this is you:
- Straying from the plan every weekend
- Starting over every Monday
- You're working out consistently but not seeing results
- You're not sure what to eat and feel overwhelmed with nutrition
Then this episode is for you!
Don't forget - The fit for fall challenge starts September 6th! Payment options start as low as $18.
Fit for Fall 6 week challenge
Fit Morning Blueprint
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Free 7-day Reset Challenge - 7-day workout plan with video-guided workouts in my fitness app
The Reset Method- A simple plan to reset your habits, stop starting over, and finally make progress complete with morning/evening habits, high protein recipes, and a grocery list.
Ready to Become Her? The version of yourself that is happy, healthy, and confident! My 1:1 coaching is designed to align your plan with your goals and the dream reality and outcome you want. No more guessing, trying new workouts and diets every month, just a real strategy that works for you and your goals.
→ Apply now. Spots are limited.
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In today's episode, I break down exactly why you're not seeing progress from the 3 most common reasons I see as an online fitness coach.
Freebies:
Grab the Reset Method
Get your Macros Calculated by me
Fit morning routine blueprint
50 high protein recipes + meal building formula
Share feedback/send fanmail
Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free group
All links
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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In today's episode, we are chatting about how to plan your week on a Sunday to set you up for success and get you results. Having a plan for your workouts, meals, and even your mornings can drastically change not only your consistency but your results, so it's important that you have one that works for you!
I walk you through how I do my Sunday planning for the week, but also my non-negotiables in my morning routine to keep me consistent and reaching mt fitness goals, so I feel confident.
If you want help with this, grab my free resources below!
I am taking 5 serious women for coaching to help them transform their lives and reach their fitness and nutrition goals, without a complicated, unrealistic, or restrictive plan. If you want to learn more, apply for coaching, and I'll reach out if I think we're a fit.
Planner I use
Fit Morning Blueprint - 30, 60, and 90-minute morning routine samples + habit trackers to become your fittest self.
Share feedback/send fanmail
Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free group
All links
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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In today's episode, I share the exact formula I use for building sustainable meals to reach your goals (the one I share with my clients)! It's adjustable based on your fitness goals and will help you find a way to simplify your nutrition and stop thinking about "what do I need to eat to lose weight" all the time.
If you want more recipes and meal inspiration with high-protein recipes that will actually help you lose weight and transform your body, grab my 50 High-Protein Recipes in this guide.
Apply to work with me - Accepting new clients
Watch the Meal Formula Group Coaching Call
Glute Growth Guide: 5 glute exercises to grow your glutes + sample workout
Summer Sprint 12-week challenge
Get your Macros Calculated by me
Share feedback/send fanmail
Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free group
All links
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
Support the show
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Im sharing all the secrets today on why you aren't seeing the results you want, no matter how hard you are working. And I'm giving you a strategy that you can actually use to get the results you want.
Because it's not about working harder, it's about a plan with intention and the time under tension in your plan (keeping you consistent).
The Reset Method - Free
Share feedback/send fanmail
Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free group
All links
The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals.
→ Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling.
AG1 Discount
Amazon Storefront
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
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In today's episode, I am sharing the secrets I tell my clients on how to build muscle mass, how it impacts your body composition, fat loss, and metabolism.
Grab the group coaching call download
Metabolism Reset Guide
Summer challenge kit
Join the 12-week summer sprint challenge
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video-guided workouts in my fitness app
The Reset Method- A simple plan to reset your habits, stop starting over, and finally make progress complete with morning/evening habits, high protein recipes, and a grocery list.
Ready to Become Her? The version of yourself that is happy, healthy, and confident! My 1:1 coaching is designed to align your plan with your goals and the dream reality and outcome you want. No more guessing, trying new workouts and diets every month, just a real strategy that works for you and your goals.
→ Apply now. Spots are limited.
Support the show
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Becoming Her – Part 2: Your Transformation Is Your Responsibility
In this episode of the Becoming Her series, we’re having a real conversation about what it actually takes to create change. Not just in your body, but in your mindset, routines, and identity.
This is about the shift that happens when you stop waiting for the perfect plan, the right time, or more motivation, and start taking full ownership of your journey.
Inside this episode:
→ Why transformation starts with personal responsibility
→ The difference between all-or-nothing effort vs. daily action
→ How to stop outsourcing your power and start building the version of you you keep picturing
→ What it looks like to make progress even when things aren’t perfect
If you’ve ever felt stuck, inconsistent, or frustrated with yourself, this episode is for you.
Free Download: Grab the metabolism reset guide!
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's episode, we chat about Becoming Her and stepping into the strongest, most confident version of yourself, starting today. I share the exact routines, mindset shifts, and fitness-nutrition essentials I used to help hundreds of women create real results that stick.
We chat about:
→ Science-backed training and nutrition tips you can act on right away
→ Simple, repeatable routines: 5 a.m. wake-ups, balanced meals, workouts that work
→ Mindset tools that replace willpower with structure and self-trust
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In this episode of Balance and Barbells, I’m breaking down the 5 most important nutrition tips I give to every single client, whether they’re tracking macros or not. From building balanced meals to actually eating enough to support your goals, these are the habits that make a difference.
Then we’re diving into the big question: Do you really need to track your food to see results? I’ll walk you through when tracking is helpful, when it might be hurting you, and how to find the sweet spot — even if you want more food freedom.
Whether you’re in a muscle-building season, focusing on fat loss, or just trying to feel better and stay consistent, this episode will meet you where you’re at.
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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If you’ve been pushing harder, getting more restrictive, or constantly switching things up and still not seeing results, this one’s for you.
In today’s episode, we’re breaking down the truth about why more effort doesn’t always equal better results. I’m sharing why being consistent with the right plan matters more than hustling harder, overtraining, or constantly cutting calories.
You don’t need a more intense workout, stricter macros, or longer cardio sessions. You need to master the basics, stay consistent, and make sure your plan actually aligns with your goals.
Whether you’re stuck in a plateau or just feeling frustrated, this episode will help you shift your mindset, simplify your strategy, and focus on what actually moves the needle.
FREE 7-day Reset Challenge
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's episode, we discuss the reasons you aren't seeing progress and why you might be in an "endless" plateau. I also discuss all the reasons that I see women struggle to see results and the errors they are making, and I provide you with solutions on how to get real results that last without working harder!
Download the Metabolism Reset Guide
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's episode, I am sharing some of my favorite fitness tools and gadgets that I love on a daily basis and that have made a huge difference in my fitness journey.
Discount codes/affiliate links:
The Body Pod by Hume Health- Code Kayladurck
Ultrahuman ring Code UHKD10
Peloton
NordicTrack
*Disclaimer: Kayla may receive a small commission for your purchases made through the links provided. This will not cost you anything. Thank you for supporting Kayla Durck Fitness.
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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Today we're chatting about how to be a morning person and why waking up at early to start your day with the most important task can set you up for a more successful day. Because when you win the morning and focus on the things you can control you set the tone for your day.
I share all my tips for how I became a 5 am morning person and why I LOVE it! And how you can remove bad habits that are holding you back from being successful and replace them with solid routines and boundaries.
If you need help with your habits and routines, I have a ton of resources in my KD Fit Club Group Coaching program!
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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If you are having a hard time seeing results and finding yourself in a cycle of yo-yo dieting and training, you're not alone. Yo-Yo dieting is one of the most common issues I see as a trainer when you lack the results you want. I want to share with you the biggest reasons I see someone stuck in this cycle and how to fix them for both your fitness and nutrition.
I am currently enrolling for April coaching! If you want a spot, apply today and let's connect.
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's episode, I wanted to share with you some mindset shifts that have completely changed my perspective on hard work and how they have helped me achieve success through my health, career, and overall life.
If you want to join my current challenge, group coaching, or 1:1 coaching, links are below.
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
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In today's episode, I share with you my top tips for getting in shape over the next 4 months, and exactly what you should be doing in your daily habits to feel your best this summer and get shredded.
Accepting a few new clients for March and April if you are ready to lock in and get your results before summer.
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Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's episode we're getting real and chatting about the part of the process that isn't so fun...the middle before the results come. Especially with winter in full swing, it can be challenging to stay motivated and consistent. Were talking about how to keep your routine consistent and why you shouldn't let the winter slump push you to quitting now.
Stay consistent and you will thank yourself later!
The presale for group coaching is now live!! Get in with the founders' pricing.
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Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's podcast episode, we discuss doing the hard work internally to grow exponentially. To get to where you want to go you have to stop and do an audit of your life, and your habits, and even have hard conversations with yourself about what is hurting you and what is helping you to grow into who you want to be. We chat about how you can do this and take a real hard look at what is holding you back.
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
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In this episode, we’re breaking down how to stop letting your work schedule be an excuse and start taking action toward the life you truly want, preventing you from being a morning person, getting to the gym, and reaching your goals.
I’ll share practical strategies for prioritizing your health, setting boundaries, and making the most of your time—so you can work toward your goals without burning out. Whether you’re trying to build better habits, stay consistent with workouts, or create more freedom in your life, this episode will help you shift your mindset and take control.
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
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In today’s episode, I’m putting on my big sis hat and sharing the real, no-fluff advice you didn’t know you needed. I’m dropping some humbling truth bombs to help you take an honest look at yourself and step into your most confident, authentic self. From owning your choices to embracing your power, this episode is packed with practical tips, tough love, and encouragement to help you level up and feel unstoppable in your skin.
Whether you're struggling with self-doubt, searching for clarity, or just need a little pep talk, this episode will leave you feeling inspired, empowered, and ready to take charge of your life.
What You’ll Learn in This Episode:
- Why self-awareness is the foundation of true confidence
- The importance of accountability and how it can transform your mindset
- Practical tips for setting boundaries and protecting your energy
- How to overcome the fear of judgment and show up unapologetically
- Real talk on personal growth, self-love, and embracing imperfections
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's episode, we chat about the cost of your daily habits and how it directly impact your future and who you become. Learning how to shift your bad habits into habits that help you become who you want to be and associating a cost with habits that are keeping you in the same place or hurting your progress.
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Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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WELCOME TO SEASON 3!
In today's episode, we are getting to know each other on a deeper level. My goal this year with the podcast is to be more authentic and share more behind-the-scenes of my life, career, and relationships. I share some of the words I am looking at for my word of the year and how I strategically use annual, quarterly, and monthly planning to build out my vision board and my daily habits to create my dream life.
I also share how I recommend you structure your goals and throw away the traditional New Years motivation and resolutions to strategic goal setting and strategies to be successful at anything you do, especially in health and fitness.
I AM ACCEPTING CLIENTS FOR THE NEW YEAR!
So excited to be opening the waitlist and taking on new year clients! I have very limited spots and am only looking for women who want to work hard to reach their goals this year.
Apply here!
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Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
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In today's episode, we chat about how to get out of a rut, especially during and after the holiday season. It can be challenging during the holidays to stay on track and often time leads to a rut with workouts, nutrition, and even motivation. Here are my biggest tips for getting out of your rut and even getting into a routine during and after the holidays. It happens to all of us and it won't be your last rut, but how can you make sure this rut doesn't lead you to quitting on yourself and your goals.
The last episode for season 2 - can't wait to see you in season 3!!
Take the quiz to find out what program is best for you
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Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's podcast, we chat about the the importance of not only setting goals and understanding them the achieve them but also learning how to shift your mindset and identity so that you can reach and become the person you want to be. Along with learning how to be a morning person and sticking to it.
The Next LIVE challenge - Start January 6th follow me on Instagram to learn more @kayladurck
Vlogmas is happening this year - Follow me on YouTube
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Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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Want to end 2024 feeling your best and healthiest while going into the New Year with strong habits and routines? I share all my biggest tips and exactly what I recommend to my clients and an online personal trainer. There is not cheating the system, just hard work - but work that has a plan behind it. That's why I'm telling you how to be successful.
If you want help with following a plan that works and don't want to create it from scratch - follow the Fitmas plan for the next 8 weeks and ill coach you LIVE.
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Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's episode, we chat about becoming a 5 a.m. person and how to be successful. I share all the things that I think work and the things that aren't worth the hype. PLUS, if you are looking to become a 5 a.m. person, I share exactly how to be successful at it and a way to accomplish it in my upcoming fitness challenge.
Share feedback/send fanmail
Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's episode, we chat about how to set yourself up to be successful and avoid waiting for the New Year to start winning and accomplishing your health and fitness goals. I share exactly what you should be focusing on from becoming a morning person and learning to wake up at 5 am, to following a structured workout and nutrition program to see real lasting results.
Tune in to learn about the importance of holding yourself accountable, keeping promises to yourself, and actually transforming your life for good with suggestions to help you reach your goals.
Looking for a training program:
Personalized programs: 1:1 coaching
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Get workout programs on a monthly subscription - 1st week free
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Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's episode, we do a quick debrief on how to incorporate proper rest and recovery into your routine for the best results. Plus, we dive into why it is crucial for seeing physical progress, how it impacts your mental, physical, and emotional health, and even your nervous system - hindering progress.
Hurricane Relief/DonationsGreater good disaster relief
American Humane
Evacuate shelter pets
Humane Society
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Free 7-day Reset Challenge - 7-day workout plan with video guided workouts in my fitness app
Struggling to stay consistent with your workouts or nutrition? Join KD Fit Club—my monthly coaching + challenge membership to help you build strength, stay on track, and finally follow a plan that works.
You’ll get workouts (home, gym, or apartment gym), set macro targets, habit tracking, group calls, a supportive community, and fresh monthly challenges with prizes.
Join anyti
Feeling stuck, in a plateau, or not seeing the results you're working for?
In my 1:1 coaching program, we uncover what’s holding you back—whether it’s stress, inflammation, hormones, or simply the wrong approach—and create a plan that works with your body, not against it.
Ready for a real transformation?
→ Apply now. Spots are limited.
Support the show
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In today's episode, we chat about how you can use the next 90 days before the end of the year to get results, create habits that stick, hold yourself accountable, and do the work to get you there.
1:1 coaching - October spots now open!
Nutrition-only coaching - limited spots
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In today's episode, I share with you how to figure out how much protein you should really be eating based on your fitness goals. Plus we dive into how protein synthesis works and why it is crucial for you to reach your goals, whether it be fat loss or building muscle mass. I also share my thoughts on the viral animal-based diet, what it is, and the pros and cons.
Disclaimer: These are my opinions only and you should always consult with your doctor and a professional before you make changes to your diet and training routine.
FALL COACHING SPOTS: if you have been wanting a coaching spot, I am opening the waitlist this week. Apply to the waitlist and I will reach out!
1:1 coaching waitlist
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In today's episode, we discuss creating your dream life and how to achieve your goals through fitness, nutrition, and everything in between. We talk about what you should be doing in your health, fitness, and nutrition to be successful and how actually to be disciplined and keep promises to yourself.
1:1 coaching waitlist - Opening spots soon for Fall
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In today's episode, we're chatting about the changing season and how to capitalize on fall to start seeing results, instead of waiting for the holidays to pass and the New Year.
Join the FIT FOR FALL challenge - Doors close Sept 15th.
Payment plan
One-time payment - Use discount FIT FALL for $50 off
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In today's episode, we discuss how to be a morning person and the psychology of waking up earlier and being a morning. We chat about how to overcome common obstacles in waking up early and how to become an early morning person, even someone who workouts out first thing.
I also dive into the Fit for Fall challenge and give you a deeper look into the challenge, what you will get, and how the challenge is different than other programs.
Sign up for the challenge - one-time payment (Learn more about the program)
Sign up for the challenge - monthly payment option
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In today's episode, we discuss resistance training and the benefits of incorporating resistance into your workout routine to increase your metabolic rate and how your body burns fat.
Fit for Fall Challenge
1:1 coaching application
Nutrition only
Group Coaching
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Ready to feel fit and confident this fall?
Join the 8-week group coaching challenge, designed to help you build lean muscle, lose body fat, and create sustainable long-term habits around fitness and nutrition for lasting results. You can join the waitlist to be notified of the presale. The challenge starts September 16th.
- Sign up for the waitlist
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Let's chat about your morning routine and habits that help you have a better, more consistent morning routine. In today's episode, we chat about your morning and how to structure it for optimal productivity. Plus, I share the habits everyone should be adding to their routine to become a morning person.
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Ready to feel fit and confident this fall?
Join the 8-week group coaching challenge, designed to help you build lean muscle, lose body fat, and create sustainable long-term habits around fitness and nutrition for lasting results. You can join the waitlist to be notified of the presale. The challenge starts September 16th.
- Sign up for the waitlist
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Many of us rely on motivation to help us reach our goals and struggle to see results because of a lack of discipline. In today's episode, we chat about how to have better discipline with your routines and how to be structured so you can be more disciplined in all areas of your life. We also chat about the importance of a morning routine and being a morning person.
Accepting new clients fall!
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In today's episode, we chat about female hormones and how they can affect your health and progress. I dive into my experience getting off birth control and post-pill syndrome and my suggestions for overcoming hormone health issues including dealing with PCOS and high cortisol.
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New challenges start on the 1st of every month
If Tune in to the Patient Advocacy Voices Podcast today**
Join Sanofi's Eric Racine to meet the unsung heroes leading patient advocacy organizations
Listen on: Apple Podcasts Spotify
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In today's episode, we discuss different client transformations from busy moms to brides!
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Ready to join group coaching: Home and Gym Options Available
Group coaching is my most affordable coaching option with a weekly workout program, starting macros, challenges, habits, and daily routines with coaching directly from me. You gain a community of women just like you who you can chat with and challenge each other. You will also get private messaging with me and enter into monthly giveaways. All for less than a latte a d
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In today's episode, I chat about different forms of exercises and their benefits including the benefits of exercises based on your goals, potential health concerns, and incorporating daily exercise in your routine. Plus some mistakes I have made in my health and fitness journey that I recommend you skip!
July coaching sale:
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Truvani - 20% off with code KAYLA
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Primally Pure
Discount Code:KAYLADURCK10
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- Discount code: TLF-KAYLAD
Ready to join group coaching: Home and Gym Options Available
Group coaching is my most affordable coaching option with a weekly workout program, starting macros, challenges, habits, and daily routines with coaching directly from me. You gain a community of women just like you who you can chat with and challenge each other. You will also get private messaging with me and enter into monthly giveaways. All for less than a latte a d
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In today's episode, we talk about nutrition and how to have consistent habits around eating realistically healthy and having a balance of 80/20.
JULY summer 1:1 coaching sale is live
Apply for coaching
Nutrition only 1:1 coaching
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Truvani - 20% off with code KAYLA
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Ag1 Discount
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Discount Code:KAYLADURCK10
TLF
- Discount code: TLF-KAYLAD
Ready to join group coaching: Home and Gym Options Available
Group coaching is my most affordable coaching option with a weekly workout program, starting macros, challenges, habits, and daily routines with coaching directly from me. You gain a community of women just like you who you can chat with and challenge each other. You will also get private messaging with me and enter into monthly giveaways. All for less than a latte a d
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In today's episode, we chat about keeping promises to yourself and how you can make changes in your habits and routines to stop negotiating with yourself.
1:1 coaching
Group Coaching Gym Program
Group Coaching Home Program
Accepting new clients for July spots. Apply for a spot here
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Truvani - 20% off with code KAYLA
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Ag1 Discount
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Discount Code:KAYLADURCK10
TLF
- Discount code: TLF-KAYLAD
Ready to join group coaching: Home and Gym Options Available
Group coaching is my most affordable coaching option with a weekly workout program, starting macros, challenges, habits, and daily routines with coaching directly from me. You gain a community of women just like you who you can chat with and challenge each other. You will also get private messaging with me and enter into monthly giveaways. All for less than a latte a d
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In today's podcast episode, we chat about my favorite habits for the morning and how I use my morning routine to be and feel my most productive throughout the day. As well as how it makes me feel my best. You may know, I am a morning person, but here are all my favorite habits that don't involve waking up at 5am.
June group coaching is available!
Coaching:
1:1 coaching
Group Coaching Gym Program
Group Coaching Home Program
Amazon storefront
Truvani protein - Code KAYLA for 20% off on their website
AG1 discount
Amazon Storefront
Truvani - 20% off with code KAYLA
ShopMy
Ag1 Discount
Primally Pure
Discount Code:KAYLADURCK10
TLF
- Discount code: TLF-KAYLAD
Amazon Storefront
Truvani - 20% off with code KAYLA
ShopMy
Ag1 Discount
Primally Pure
Discount Code:KAYLADURCK10
TLF
- Discount code: TLF-KAYLAD
Ready to join group coaching: Home and Gym Options Available
Group coaching is my most affordable coaching option with a weekly workout program, starting macros, challenges, habits, and daily routines with coaching directly from me. You gain a community of women just like you who you can chat with and challenge each other. You will also get private messaging with me and enter into monthly giveaways. All for less than a latte a d
Support the Show.
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Send me a text!
In today's episode, we talk about your daily habits, and routines, and how to utilize them for feeling your best this summer without feeling burn out or restricted. I dive into some of my favorite tips for feeling your best and how to incorporate these habits into your daily routines.
June group coaching is available!
Coaching:
1:1 coaching
Group Coaching Gym Program
Group Coaching Home Program
Amazon storefront
Truvani protein - Code KAYLA for 20% off on their website
AG1 discount
Amazon Storefront
Truvani - 20% off with code KAYLA
ShopMy
Ag1 Discount
Primally Pure
Discount Code:KAYLADURCK10
TLF
- Discount code: TLF-KAYLAD
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In today's episode were chatting about becoming a morning person and why I believe being a morning person is truly a way to hack your productivity. We chat about becoming a morning person and my biggest tips for becoming a morning person.
I also just launched my group coaching program: my more affordable coaching options. Check it out below.
Coaching:
1:1 coaching
Group Coaching Gym Program
Group Coaching Home Program
Amazon storefront
Truvani protein - Code KAYLA for 20% off on their website
AG1 discount
Support the Show.
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In today's episode, I share my biggest tips for getting more protein in your meals, along with ways to tell if a snack is high in protein compared to calories.
1:1 coaching application - Spring promo $100 off/month
Group coaching - coming soon signup for the waitlist
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Truvani protein - Code KAYLA for 20% off on their website
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In today's episode, I am answering your questions. Are we having kids soon, how to wake up earlier, waking up at 5 am, how to have a morning routine, what's my skincare routine, and more!
Plus, what happens when you hit snooze, and how it affects your sleep. We chat about how to wake up with your alarm and why you will feel your best when you do.
Open enrollment for 1:1 coaching - on sale
4-week gym guide
Workout-only app - the exact workouts I do
Abercrombie recent purchases
Skincare - Amazon
Skincare favorites
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In today's episode, we chat about all my favorite habits and routines for spring and getting ready for summer. These are realistic and sustainable habits that can help you be consistent and help you live a healthier lifestyle toward your goals.
1:1 coaching spring promo - $100 off per month! Biggest sale I have ever run and designed to lower the barrier for entry for more women. 1:1 coaching is designed to create custom-tailored workout, and macro/nutrition plans around YOUR goals and where you are at in your journey.
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Favorite electrolyte mix - https://glnk.io/vknl/kayladurck
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Favorite protein powder - Code KAYLA for 20% off
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In today's episode we chat about my journey with social media, including how I got started, what I did that worked, and how I grew my online fitness business.
1:1 coaching is $100 off/month in the month of April. Apply here.
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In today's episode, we chat about the effects of burn out and learning to take a break to honor the rest and recovery your body needs to come out stronger on the other end.
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In today's episode, we chat all about gut health and the things I have done to help my digestion.
DISCLAIMER: I am not a doctor and this podcast is for educational purposes. These are things I have done and tried based on recommendations from my doctor, specifically recommended for me. This is strictly to discuss my experience and what I have done that has worked for me and does not substitute talking and working with your doctor. I highly suggest working with a medical team for your specific needs.
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In today's episode, we chat about staying motivated after the New Year's resolution motivation dies down and how actually to reach your goals.
These are steps and habits I form in my day and recommend to anyone looking to reach any goal.
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In today's episode, I'm giving you all my tips for becoming a morning person and how to start waking up early, why it makes a difference, and why you should do it this year.
You can access all coaching packages here.
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In today's weekly tip episode, we chat about the 3 ingredients for your recipe to succeed in anything you do. If you apply these 3 principles to everything you do, you will be successful at anything you try.
You can access all coaching packages here.
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In today's episode, we chat all about the reasons why you need to embrace failure and how it is a major reason why you will succeed.
If you are looking for coaching this year, I am still accepting clients as of 1/8/24
You can access all coaching packages here.
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In today's episode, I share my ins and outs for 2024 and everything I am loving for the New Year. I love this new trend in place of New Year's resolutions!
If you are looking for coaching this year, I am still accepting clients as of 1/8/24
You can access all coaching packages here.
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In today's episode, we chat about setting goals for the new year and 5 goals that I think everyone should be focused on this year.
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4-week gym guide ON SALE
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In today's episode, we chat about all the New Years resolutions I think you should avoid this year and what you should do instead.
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In today's episode, we talk about simple changes you can make to see progress and good reminders to focus on during the holidays.
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In today's episode, we chat about the importance of managing your cortisol levels for weight loss and seeing results, and how it can negatively affect your progress if levels are too high.
We also dive into the importance of having a routine of low-impact workouts as a woman when it comes to cycle syncing and if pilates are weight lifting is really better for your fitness goals.
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In today's weekly tips podcast, we chat about how your self-doubt is delaying your action and killing your progress. Plus my tips for building confidence and how to see results from confidence.
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In today's episode were chatting about how to properly time block and habit track for building habits and routines that stick and allow you to be successful.
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In today's tip episode, I share exactly what I would do to start my fitness journey and the steps I would take to reach my goals from workouts, nutrition, to rest and recovery.
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In today's episode, I share my experience with my Hashimoto's diagnosis, symptoms, and changes I made to help with recovery and flares.
Gluten free Blog Post
Favorite Gluten Free Bakeries:
- Super Bloom Bakery - Probably my favorite gluten-free sourdough, but shipping is very delayed right now.
- AWG bakeries
- Modern bread & bagel - I haven’t tried this one yet but I have seen it all over TikTok and can’t wait to try!
- Knead Love
- dishon
- Giselle’s Vegan Kitchen - if you have had any of their baked goods from Erehwon you know these are the best!!
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In today's weekly tips, I'm sharing the 5 things I wish I knew when I was just starting out being a morning person.
TLF discount code: TLF-KAYLAD
Primally Pure Discount: kayladurck10
All my favorite skincare is linked in my ShopMy
workout with me for 1 week free
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Let's chat life lessons before 30! I turned 30 this week and I wanted to share with you 30 lessons I learned in the last 3 decads that I think are important for everyone to know.
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Welcome to the Balance and Barbells Weekly Tips Podcast! We will be releasing new episodes every Tuesday of short and sweet tips to upgrade your life. This week, we are focusing on our morning routine...because we are morning routine queens!
Here are my five simple habits to upgrade your morning routine.
If you love the podcast, please don't forget to leave a 5-star review! I love you all!
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In today's episode, we chat about how your daily habits are what dictate your success and 9 habits I think should be in everyone's daily routine consistently. Plus we chat about why the content we consume matters and how it shapes us as we grow and develop.
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Let's chat about the things I don't think are worth the hype. We run through the fitness products and trends I don't think are worth it and are actually not as healthy as you may think. We also talk about general trends on TikTok around beauty, health, and fashion!
I re-launched my blog
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Nutrition is easily one of the biggest factors in your success with seeing results, but it also heavily impacts every aspect of your health. In today's episode, were talking about how nutrition affects your health and how to utilize it to reach your fitness and health goals.
I re-launched my blog
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In today's episode, we chat about upgrading your morning routine and the science behind why being a morning person can help you be more productive and actually reach your goals. I chat about Andrew Huberman's 10-step morning routine and why I think it is an amazing way to start the day!
Resources and References for Today's Episode:
https://www.linkedin.com/pulse/andrew-hubermans-morning-routine-explained-10-simple-steps
https://www.flashhub.io/andrew-hubermans-morning-routine
I re-launched my blog
Newsletter
Links + Discounts
Support the showInstagram | TikTok | YouTube | Pinterest
In today's episode, we chat about setting new goals for the new month and how to actually achieve what you set out to do. Do you want to be a morning person? How are you taking the actions daily to actually achieve your goals?
Favorite active wear: TLF and Lululemon
TLF discount code: TLF-KAYLAD
Current skin care favorites
workout with me for 1 week free on my fitness app
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Links to all my favorites
Amazon storefront
TLF discount code: TLF-KAYLAD
Primally Pure Discount: kayladurck10 All my favorite skincare is linked in my ShopMy
Support the showInstagram | TikTok | YouTube | Pinterest
In today's episode, we talk about how to avoid being burned out and all my favorite tips for overcoming burnout to feel like yourself again.
Favorite active wear: TLF and Lululemon
TLF discount code: TLF-KAYLAD
Current skin care favorites
workout with me for 1 week free on my fitness app
1:1 coaching waitlist
Links to all my favorites
Amazon storefront
TLF discount code: TLF-KAYLAD
Primally Pure Discount: kayladurck10 All my favorite skincare is linked in my ShopMy
Support the showInstagram | TikTok | YouTube | Pinterest
In today's episode, Kayla chats about her opinions on social media trends ranging from pilates, core workouts, ninja creami, and more.
workout with me for 1 week free on my fitness app
1:1 coaching waitlist
Links to all my favorites
Amazon storefront
TLF discount code: TLF-KAYLAD
Primally Pure Discount: kayladurck10 All my favorite skincare is linked in my ShopMy
Support the showInstagram | TikTok | YouTube | Pinterest
In today's episode, we chat about how to become a morning person and I share my favorite tips for how anyone can start waking up early.
workout with me for 1 week free on my fitness app
1:1 coaching waitlist
Links to all my favorites
Amazon storefront
TLF discount code: TLF-KAYLAD
Primally Pure Discount: kayladurck10 All my favorite skincare is linked in my ShopMy
The Drop
Join us as we dive deep into the world of beauty & aesthetics!
Listen on: Apple Podcasts Spotify
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In today's episode, we're talking about the reasons you're not seeing progress and the changes you can make to start seeing progress.
workout with me for 1 week free
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In today's episode, we talk about how to start waking up earlier and my biggest tips for becoming a morning person.
If you follow me on social media, you see a lot of my morning routine, but I wasn't always a morning person. Sean is not a morning person at all and has worked really hard to adjust his schedule to become a morning person.
We talk about my biggest tips that have worked not only for me, but for Sean in becoming a morning person.
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Season 2 of the Balance and Barbells Podcast is live!
So excited for another season full of fitness and wellness episodes coming your way. In today's episode, we are talking about all my current summer obsessions and how my morning routine has changed this summer. Including how I am waking up early and making sure each day is productive.
Socials
workout with me for 1 week free
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Links
Amazon storefront + Prime Day Deals
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In today's episode, health and fitness influencer Nikki Font spills all the tea on her health and fitness journey, from struggling with gut health issues to becoming the happiest and healthiest version of herself. Nikki is the owner of Nikki Font Activewear and Nikki Font Fitness. She runs 3 successful businesses: Her fitness app, her own activewear line, and running her social media @nikkifont_fitness.
She goes into detail about how to start a successful social media and how she got to where she is today, plus her biggest tips for getting started as a beginner.
We also dive into her morning routine including preparing for a marathon and daily cold plunging, for feeling her best.
How to find Nikki:
Instagram: Nikki Font Fitness
Activewear: Nikki Font (code KaylaDurck saves you 20%)
Ice Barrel Discount: Code NIKKI
Kayla Durck
workout with me for 1 week free
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Links
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Follow me on lemon8
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In this episode, Kayla dives into the benefits of weight lifting and the myth behind weight lifting won't make you bulky as a female. We dive into all the science, the benefits, and how weight lifting makes your body a fat-burning machine.
She also covers how to program and structure your workouts if you are a beginner.
Podcast: my 5am morning routine
Podcast: my health and fitness journey
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workout with me 1 week free
Greens I drink
Links
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In today's episode, we talk about staying on track during vacation and how to enjoy yourself without feeling restricted. Vacations are a time to relax and enjoy yourself, but it can be challenging to stay on track with your healthy habits and enjoy yourself without feeling too restrictive.
Kayla shares her top tips for staying on track during vacation, including how to balance staying in routine while enjoying your favorite foods, and still having a good balance of sleep, hydration, and healthy habits. She also shares her favorite ways to incorporate fitness into your vacation, whether it's taking a yoga class on the beach or going for a hike in a new location.
Podcast: my 5 am morning routine
Podcast: my health and fitness journey
Follow me on lemon8
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workout with me for 1 week free
Coaching programs
Greens I drink
Links
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Sharing my birth control story with you from my 5 years on birth control to my now 6 years post-birth control. Why I stopped taking it (even though were not trying for a baby) and how it affected my health.
We also chat about building a morning routine, nighttime routine, and habits that help you to be consistent and productive.
Podcast: my 5am morning routine
Podcast: my health and fitness journey
Follow me on lemon8
1:1 coaching waitlist
workout with me 1 week free
Greens I drink
Links
Amazon storefront
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All the things I wish I knew when I started my fitness journey. Here are the best tips from me about starting your fitness journey and seeing results, and exactly what I teach my clients.
We also dive into why I think having a morning routine is absolutely crucial to your success.
Follow me on lemon8
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workout with me 1 week free
Greens I drink
Links
Amazon storefront
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In this episode, we dive into healthy girl spring habits and focus on becoming your best help. Also, we dive into wellness trends that I have seen, tried, and I am loving. Including brain mapping, lymphatic drainage, acupuncture, and their benefits.
1:1 coaching waitlist
Workout with me for 1 week free
Greens I drink
Links
Amazon storefront
Instagram | TikTok | YouTube | Pinterest
In today's episode, we talk about the most common errors I see as a fitness coach and how to stop setting yourself up for failure and set yourself up for success. We talk through how to become fearless with your goals and everything you want to achieve along with setting up goals and how to accomplish them.
1:1 coaching waitlist
workout with me 1 week free
Greens I drink
Links
Amazon storefront
Instagram | TikTok | YouTube | Pinterest
Answering one of my most asked questions: how to build confidence and how waking up early has drastically helped with my confidence.
Here are my tips for building the most productive and confident you.
1:1 coaching
Fitness App - 1 week free
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In honor of this episode released on Valentine's Day, we talk all about love. today's episode we talk about the evolution of yourself and the importance of loving yourself now and through the journey.
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Fitness app - 1 week free
Greens I drink
Outfit links
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We get right into it discussing all the realness of sharing life on social media, getting out of a rut, and what nobody tells you about friendships in your late 20's.
1:1 coaching
Fitness app - 1 week free
Greens I drink
Outfit links
Amazon storefront
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Answering some of my most asked questions, including how I edit my photos. We go deep into my dm's and answer what you guys want to know most. This episode is out a day late due to some family matters that were out of my control! Thank you for all the love. I'm grateful for every single one of you.
Train with me - 7-day free trial
Get ready for summer - Train with me 1:1
AG1 Greens I drink - Get 5 travle packs free + 1 year d3/k2
My favorite deodorant (nontoxic)
Outfits
Podcast topic requests or questions: kk@kaylaknight.com
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5 foundations you should be adding to your health and fitness routines + hacking your metabolism + reverse dieting.
Train with me - 7-day free trial
AG1 Greens I drink - Get 5 travle packs free + 1 year d3/k2
My favorite deodorant (nontoxic)
Outfits
1:1 coaching waitlist
Daily vlogs | Vlogs
Instagram: @kayladurck
TikTok: @kayladurck
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We're getting past the point where motivation is high during the new year, but I don't want you giving up on your goals! In today's episode, were talking about the that girl, lucky girl, and becoming her trends on TikTok, and how to use them and goal setting to become the best version of yourself.
Train with me - 7-day free trial
February spots open for 1:1 coaching
AG1 Greens I drink - Get 5 travle packs free + 1 year d3/k2
My favorite deodorant (nontoxic)
Outfits
Amazon Storefront
Instagram | TikTok | YouTube | Pinterest
In today's episode, we talk about creating a workout plan that works for you and fits your fitness level. What your workout routine should look like at each level and how to focus on progressing as you go. Also, we dive into what workouts you should be doing to see results and why you might not be seeing results currently.
Learn about the different fitness levels, how to pay attention to rep and set ranges, what RPE is and how it affects your training and so much more.
Train with me - 7-day free trial - join the 45-day challenge
1:1 custom coaching - join the waitlist
AG1 Greens I drink - Get 5 travle packs free + 1 year d3/k2
My favorite deodorant (nontoxic)
Outfits
Instagram | TikTok | YouTube | Pinterest
In this episode, Kayla talks about setting new years resolutions that are realistic and sustainable. Helping you actually reach your goals and set habits and routines to get you there.
Train with me - 7-day free trial
AG1 Greens I drink - Get 5 travle packs free + 1 year d3/k2
My favorite deodorant
Outfits
Instagram | TikTok | YouTube | Pinterest
In this episode, I discuss my health journey and how I got started in weight lifting over 10 years ago. Plus I touch on my experience with hair loss and balancing my hormones.
7-Day Fitness App Trial
Apply for coaching
Amazon Storefront
Outfits/LTK
Vlogmas
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How I prep for the new year. My vision board and manifestation process. Plus how I set goals and habits for success.
7-Day Fitness App Trial
Apply for coaching
Amazon Storefront
Outfits/LTK
Vlogmas
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On today's episode, we're talking all about becoming 1% better every day and living freely on vacation. We also chat about my 5 favorite holiday experiences and ways to make the holidays more fun. Plus, last-minute gift ideas that I am loving.
7-Day Trial in my Fitness App
My morning routine
Gifts mentioned on this episode
My outfits
My Amazon storefront
Vlogmas
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In today's podcast, we're talking about balance during the holidays and vacations. Plus how I keep up my early morning routine. And daily habits that have moved the needle for me and paved the way for success.
Train with me - 7 day free trial
My Amazon storefront
LTK
Instagram | TikTok | YouTube | Pinterest
Let's get a headstart on your New Year's goals. We talk about setting realistic and attainable goals, plus how to reach your goals.
7-day free trial on my app
Amazon storefront
My morning routine
LTK
Instagram | TikTok | YouTube | Pinterest
My Fitness App is LIVE! Try it out for 7 Days Free.
In today's episode, we talk all about the fitness app, what to expect, and the style of workouts.
Holiday Gift Guides are live as well as Black Friday deals and discounts. I'm going to share my favorite gift ideas this year and my favorite items from my guides. Plus the best discounts and deals for black Friday and cyber Monday.
7-Days Free in my App
Black Friday Deals/Discounts
Gift Guides
Lululelmon
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Today I am answering my most commonly asked questions. How I started my morning routine, tips for staying on track on vacation, how I make my ginger shots, and more.
Train with me
Amazon storefront
LTK
Greens I drink
Instagram | TikTok | YouTube | Pinterest
On today's episode were talking all about having a morning routine. Waking up at 5 am and why. Plus the night time routine that helps set up the morning for success.
Train with me
Amazon storefront
LTK
Instagram | TikTok | YouTube | Pinterest