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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 + Free Training (Why You're Stuck and How to Get in the Best Shape of Your Life) 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 + Free Training (Why You're Stuck and How to Get in the Best Shape of Your Life) 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 + Free Training (Why You're Stuck and How to Get in the Best Shape of Your Life) 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 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 + Free Training (Why You're Stuck and How to Get in the Best Shape of Your Life) 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 __ 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 + Free Training (Why You're Stuck and How to Get in the Best Shape of Your Life) 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 + Free Training (Why You're Stuck and How to Get in the Best Shape of Your Life) 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 Transformation Coaching High Protein/Macro-Friendly Recipe eBook 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, 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 Transformation Coaching High Protein/Macro-Friendly Recipe eBook 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, 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 Fitmas Challenge starting 12/1 - Black Friday Sale Waitlist for Coaching 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 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 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

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 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

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 tonedHow to build a balanced plate (without counting a single macro)The ideal mix of protein, carbs, and fats for energy and resultsHow to plan meals for the week without overwhelmWhy “boring consistency” is the secret to real transformationYou 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 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, 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 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, 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 Instagram | TikTok | YouTube | Pinterest

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 Freebies/Programs Transformation Roadmap Transformation Coaching High Protein/Macro-Friendly Recipe eBook 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