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

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Freebies/Programs

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Transformation Coaching

High Protein/Macro-Friendly Recipe eBook

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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, 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

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I'll calculate your macros

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Freebies/Programs

Transformation Roadmap

Transformation Coaching

High Protein/Macro-Friendly Recipe eBook

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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, 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.

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Subscriber-only episode: 4 non-negotiables for seeing results

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Transformation Roadmap

Fitmas Challenge starting 12/1 - Black Friday Sale

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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 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
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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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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!

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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.

Support the show

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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

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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

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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.

Support the show

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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

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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

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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.

Support the show

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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

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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.

Support the show

Instagram | TikTok | YouTube | Pinterest