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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Why You’re Stuck and How to Stop Relying on Quick Fixes (00:33:34)
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. timest...
How to Get In the Best Shape of Your Life This Year: Execution over Excuses (00:26:49)
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 ke...
How to Get in the Best Shape of Your Life Part 3: You May Not Be Stuck You Might Just Have Too Much Information (00:26:05)
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, es...
How to Get in The Best Shape of Your Life: Part 2 (00:21:28)
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 ...
How to Make Your Results Inevitable in 2026 (00:26:51)
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 ...
How to Get In the Best Shape of Your Life this Year - Part 1 of January Jumpstart (00:30:35)
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 u...
Staying on Track During the Holidays & Habits to Focus on + What to do in January (00:24:43)
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 over...
The Required Identity Shift to Become Your Fittest Self + How to Get Out of Your Comfort Zone (00:45:19)
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...
Enjoying the Holiday Season During Winter Arc (00:40:49)
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...
Macros 101: Everything You Need to Know For Tracking (00:32:52)
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 knowle...
Unlocking Your Mindset: The Key to Consistency - Winter Arc Series (00:23:10)
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 act...
Nutrition for Your Winter Arc: What to Eat to Lose Weight and Get Toned (00:37:42)
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 fo...
Creating routines for a successful winter arc (00:26:13)
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 w...
Locking in for the winter: the foundations you need to know (00:25:38)
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,...
Your effective meal prep routine based on your goals (00:49:14)
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 ...
Adjusting your habits to lockin this winter (00:31:27)
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 dail...
How to get fit when you're short on time (00:27:32)
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...
How to properly recomp (00:34:18)
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 ...
Part 10: The Transformation Roadmap - Putting together your plan (00:06:41)
In this episode we are putting it all together. You will learn how to identify your biggest struggle, choose one action step that makes sense for your lifestyle, and commit to a change that actually l...
Part 9: The Transformation Roadmap - Mindset Changes and Motivation (00:06:40)
In this episode, we are talking about the thought patterns that keep you stuck and how to shift them. You will hear how to reframe the “all or nothing” mindset, why perfection is not required, and how...
Part 8: The Transformation Roadmap - Nutrition Myths (00:07:08)
In this episode we are talking about the myths that hold women back. You will hear the truth about carbs, eating late at night, and low calorie diets, plus how to replace those beliefs with facts that...
Part 7: The Transformation Roadmap - Muscle Mass 101 (00:06:52)
In this episode we are talking about why muscle is the key to real body change. You will hear how strength training fuels your metabolism, how to track your lifts for progress, and how proper fueling ...
Part 6: The Transformation Roadmap - Sustainability of your Plan (00:07:34)
In this episode, we are talking about how to make fitness work for the long run. You will hear how to tell if your current plan is realistic, how to build flexibility into your nutrition and workouts,...
Part 5: The Transformation Roadmap - Tracking your progress (00:06:01)
In this episode we are talking about how to measure progress the right way. You will hear why the scale is only one piece of the picture, what else to track, and how to notice wins that prove you are ...
Part 4: The Transformation Roadmap - Habit Stacking for Success (00:10:17)
In this episode we are talking about the habits that keep you consistent when motivation fades. You will hear how to pick one non negotiable habit, how to stack it with something you already do, and h...
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