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PODCAST

Balance and Barbells

New episodes every Friday!Balance and 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

health & fitness fitness

All Episodes

51:40

How to get out of a rut and getting back on track and...

Balance and Barbells ·

2024/11/29

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 a...

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43:23

Shifting your mindset to get what you want | how to...

Balance and Barbells ·

2024/11/15

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. Final coaching spots are releasingJoin 1:1 coachingThe Next LIVE challenge - Start January 6th follow me on Instagram to learn more @kayladurckVlogmas is happening this year - Follow me on...

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41:28

Your plan for the next 8 weeks to get results | more...

Balance and Barbells ·

2024/11/08

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 we...

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43:05

5 am mornings real talk: what works and what doesn't

Balance and Barbells ·

2024/10/25

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.Join the Fitmas Challange - we start Nov 11th1:1 coaching waitlistShare feedback/send fanmail The 8-Week Fitmas Challenge is here to help you start now and keep you motivate...

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52:04

Starting before the New Year | What you should be...

Balance and Barbells ·

2024/10/18

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 transf...

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33:28

The importance of rest and recovery for progress and...

Balance and Barbells ·

2024/10/11

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/Donations Greater good disaster relief American Humane Evacuate shelter petsHumane Society1:1 coaching - Accepting new clientsApply for waitlistFITMAS CHALLENGE - ...

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39:58

90 day success plan | having the hard conversations |...

Balance and Barbells ·

2024/10/04

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 spotsShare feedback/send fanmail The 8-Week Fitmas Challenge is here to help you start now and keep you motivated through the holidays! With a science-backed workout plan, personalized nutrition guidance, and festive fun l...

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35:01

How much protein you should be eating | My thoughts...

Balance and Barbells ·

2024/09/27

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 mak...

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43:06

Creating your dream life through fitness, nutrition,...

Balance and Barbells ·

2024/09/20

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 FallShare feedback/send fanmail Apply for coachingSupport the showInstagram | TikTok | YouTube | Pinterest

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37:34

Falling into routine - How to make your fitness and...

Balance and Barbells ·

2024/09/13

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 offShare feedback/send fanmail 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-te...

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44:08

The psychology of being a morning person and...

Balance and Barbells ·

2024/09/06

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 mo...

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29:38

How resistance training can help you lose fat and...

Balance and Barbells ·

2024/08/30

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 Challenge1:1 coaching application Nutrition only Group CoachingDiscount code and linksShare feedback/send fanmail 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 habit...

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37:49

Habits for a better morning routine and how to be a 5...

Balance and Barbells ·

2024/08/23

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. Apply for 1:1 coachingJoin Group CoachingShare feedback/send fanmail Amazon Storefront ShopMyAG1 DiscountPrimally PureDiscount Code:KAYLADURCK10TLF Discount code: TLF-KAYLADTruvani disco...

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37:53

Mastering being disciplined + why you need to be a...

Balance and Barbells ·

2024/08/16

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! Share feedback/send fanmail Support the Show.Instagram | TikTok | YouTube | Pin...

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55:20

Female hormones, coming off birth control, PCOS and...

Balance and Barbells ·

2024/08/09

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. Share feedback/send fanmail1:1 coaching applicationNutrition only application Group coachingTake the quiz: which coaching program is right for you (group, full 1:1, or nutrition)Join Group CoachingOn-demand w...

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39:58

Sharing client transformations and how they got there

Balance and Barbells ·

2024/08/02

Send me a text! In today's episode, we discuss different client transformations from busy moms to brides! Take the quiz: what program is right for you1:1 coaching application Nutrition-only coaching applicationAmazon StorefrontTruvani - 20% off with code KAYLA ShopMyAg1 DiscountPrimally PureDiscount Code:KAYLADURCK10TLF Discount code: TLF-KAYLAD Ready to join group coaching: Home and Gym Options AvailableGroup coaching is my most affordable coaching option with a weekly workout program, start...

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44:34

Benefits of different types of exercise: weight...

Balance and Barbells ·

2024/07/05

Send me a text! 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: Amazon StorefrontTruvani - 20% off with code KAYLA ShopMyAg1 DiscountPrimally PureDiscount Code:KAYLADURCK10TLF Discount code: TLF-KAYLAD Ready to joi...

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53:56

How to build consistent nutrition habits

Balance and Barbells ·

2024/06/28

Send me a text! 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 coachingNutrition only 1:1 coachingAmazon StorefrontTruvani - 20% off with code KAYLA ShopMyAg1 DiscountPrimally PureDiscount Code:KAYLADURCK10TLF Discount code: TLF-KAYLAD Ready to join group coaching: Home and Gym Options AvailableGroup coaching is my most affordable coaching opt...

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35:38

How to keep promises and stop negotiating with yourself

Balance and Barbells ·

2024/06/21

Send me a text! 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 coachingGroup Coaching Gym Program Group Coaching Home ProgramAccepting new clients for July spots. Apply for a spot hereAmazon StorefrontTruvani - 20% off with code KAYLA ShopMyAg1 DiscountPrimally PureDiscount Code:KAYLADURCK10TLF Discount code: TLF-KAYLAD Ready to join group coaching: Home and Gym Options Availa...

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31:00

Habits for your morning: that don't involve waking up...

Balance and Barbells ·

2024/06/07

Send me a text! 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 coachingGroup Coaching Gym ProgramGroup Coaching Home ProgramAmazon storefrontTruvani protein - Code KAYLA for 20%...

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