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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 of yourself. Our motto: Be authentically you and become better each day.
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In this weeks episdoe, were starting the summer shrea dn comprehensive fat loss blueprint series! The goal of this series is to share with you a strategic approach to fat loss and the importance of creating a plan that is structured to help you reach your goals. We discuss the importance of clarity and structure in your plan over motivation and winging it, while also discussing the key components like training, nutrition, recovery, and adherence in your plan. Follow along for the...
In this episode, Kayla Durck discusses the common fitness goals of women, focusing on body recomposition, losing fat while building muscle. She emphasizes the importance of understanding body composition, the misleading nature of the scale, and the hormonal fluctuations that can affect weight. Kayla outlines the challenges of achieving simultaneous goals, the necessity of a structured approach to nutrition and training, and the key components for successful recomp, including adequate pr...
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...
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 Yo...
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 al...
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 impor...
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 +...
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 headpho...
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 ...
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 Whe...
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 fe...
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 Unders...
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 es...
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 episo...
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 subscriptio...
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...
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 Transfo...
In today's episode, I'll be sharing how to adjust your habits and areas to focus on to lock in October-December and reach your goals this winter! I talk about how to get more consistent with your daily routines, adjusting your focus from motivation to consistency, and how to apply simple habits to your nutrition to stay consistent. Transformation series roadmap 5 spots for coaching left this year Share feedback/send fanmail Get the Transformation Roadmap - The 10 part series to b...
In today's episode, we're talking about creating a fitness and nutrition routine that fits your lifestyle, especially when you're busy. We chat all about how to make quick meals, quality over quantity in workouts, and making your habits repeatable and systemized. Watch the podcast on my YouTube! Coaching/links/transformation roadmap down below: Share feedback/send fanmail Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. ...
In today’s episode of Balance and Barbells, I’m breaking down one of the most misunderstood goals in fitness: body recomposition. Recomp, building muscle while losing fat, is possible, but it doesn’t happen with quick fixes, crash diets, or endless cardio. It takes a smart training plan, the right fueling strategy, and enough patience to let your body actually adapt. Inside this episode, I’ll cover: What body recomposition really means and how it’s different from traditional “weight loss”How ...
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