Balance and Barbells

By Kayla DurckHealth & Fitness Nutrition Fitness

Balance and Barbells episodes

January 31, 2025 Stop letting your 9-5 hold you back and using it as an excuse
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.
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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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40 min
January 24, 2025Big Sis Advice
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
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Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching - apply for waitlist

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32 min
January 17, 2025 The cost of your daily habits and the impact on your life
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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Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching - apply for waitlist

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37 min
January 10, 2025 New years goals and how to actually make this your best year yet
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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Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching - apply for waitlist

Support the show
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50 min
November 29, 2024 How to get out of a rut and getting back on track and back in routine
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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Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching - apply for waitlist

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47 min
November 15, 2024 Shifting your mindset to get what you want | how to become a morning person
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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Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching - apply for waitlist

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43 min
November 08, 2024 Your plan for the next 8 weeks to get results | more on Fitmas
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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Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching - apply for waitlist

Support the show
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39 min
October 25, 2024 5 am mornings real talk: what works and what doesn't
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.

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Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching - apply for waitlist

Support the show
Instagram | TikTok | YouTube | Pinterest

40 min
October 18, 2024 Starting before the New Year | What you should be focused on to reach your goals
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
4-week sculpt & tone program
Get workout programs on a monthly subscription - 1st week free

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Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching - apply for waitlist

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49 min
October 11, 2024 The importance of rest and recovery for progress and how to find a balance in your routine
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 pets
Humane Society

Share feedback/send fanmail
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching - apply for waitlist

Support the show
Instagram | TikTok | YouTube | Pinterest

31 min

About Balance and Barbells

From the publisher's feed

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…