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!!

1:1 coaching on sale for the holidays - New Year signups start NOW
NEXT LEVEL 2025 challenge
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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.

Final coaching spots are releasing
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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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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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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 11th
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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.

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FITMAS 8-WEEK CHALLENGE WAITLIST

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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/Donations
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Humane Society


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FITMAS CHALLENGE - My next 8-week fitness challenge with festive fun!!

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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!

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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.
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One-time payment - Use discount FIT FALL for $50 off

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