Balance and Barbells
HelseNew 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.
Siste episoder av Balance and Barbells podcast
- 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 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. ...
- 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 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 ...
- 10 Part Series: The Transformation Roadmap - creating your dream results (00:07:23)
Welcome to the transformation series!! This is a 10-part series designed to help you break out of your plateau, see results from your efforts, and create a solid plan for yourself tailored to the outcome you want. Through this 10-part series, you will be guided by deep-dive episodes that help you identify your exact pain points, bad habits, and restructure your plan to achieve results. You can grab the Transformation Roadmap Blueprint to follow along and create your transformation...
- Part 1: The Transformation Roadmap - Auditing your habits (00:09:07)
In this episode we are talking about the real reasons progress stalls. You will learn how to audit your nutrition, workouts, and daily habits so you can see where you are falling short. This conversation helps you spot the struggles that keep showing up and understand what is actually keeping you stuck. This is the first step in creating your transformation roadmap. Make sure you grab the roadmap and join the group (It's free) Join the Free girls chat Grab the Transformation Roadmap PDFS...
- Part 2: The Transformation Roadmap - Your Metabolism Reset Strategy (00:12:36)
In this episode we are talking about how your metabolism works and why it may be slowing you down. You will hear how under eating impacts energy and cravings, why protein matters, and how to start fueling in a way that supports fat loss and recovery. Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan...
- Part 3: The Transformation Roadmap - Training smarter and for your goals (00:08:33)
In this episode we are talking about how to stop spinning your wheels in the gym. You will hear why progressive overload changes your body, how to track a few key lifts, and the difference between showing up randomly versus training with structure. Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan t...
- 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 how to track it so it becomes part of your daily routine. Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build ...
- 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 moving forward even when the scale does not change. Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a pla...
- 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, and how to adjust your plan so you can finally stop starting over. Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck,...
- 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 makes you stronger and helps you recover. Join the Free girls chat Grab the Transformation Roadmap PDF Share feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you t...
- 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 actually move you forward. Share feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for. Join the waitlist for the 8...
- 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 to build consistency even when motivation fades. This episode gives you practical ways to create a mindset that supports progress instead of holding you back. Share feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your pl...
- 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 lasts. This episode is about turning everything from the Transformation Roadmap into a plan that is clear, simple, and realistic for you. Share feedback/send fanmail Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free group Al...
- Your September Reset Plan: The Start of Who You’ll Be by Year-End (00:19:26)
September is one of the best times to get a head start on your goals before the New Year, instead of waiting. In this episode, we chat all about resetting this fall and the key things to focus on to see results before the new year. Share feedback/send fanmail 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/eveni...
- What to do if you're not seeing progress and how to fix it (00:29:31)
In today's episode, we break down what is preventing you from seeing results and keeping you stuck in the same cycle. If this is you: Straying from the plan every weekend Starting over every Monday You're working out consistently but not seeing results You're not sure what to eat and feel overwhelmed with nutrition Then this episode is for you! Don't forget - The fit for fall challenge starts September 6th! Payment options start as low as $18. Fit for Fall 6 we...
- 3 reasons you're stuck and not seeing progress...and what to do next (00:21:32)
In today's episode, I break down exactly why you're not seeing progress from the 3 most common reasons I see as an online fitness coach. Freebies: Grab the Reset Method Get your Macros Calculated by me Fit morning routine blueprint 50 high protein recipes + meal building formula Share feedback/send fanmail 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...
- Sunday routine for a successful week + becoming a morning person (00:27:33)
In today's episode, we are chatting about how to plan your week on a Sunday to set you up for success and get you results. Having a plan for your workouts, meals, and even your mornings can drastically change not only your consistency but your results, so it's important that you have one that works for you! I walk you through how I do my Sunday planning for the week, but also my non-negotiables in my morning routine to keep me consistent and reaching mt fitness goals, so I feel co...
- Your Meal Formula for Losing Body Fat & Getting Out of a Plateau (00:28:00)
In today's episode, I share the exact formula I use for building sustainable meals to reach your goals (the one I share with my clients)! It's adjustable based on your fitness goals and will help you find a way to simplify your nutrition and stop thinking about "what do I need to eat to lose weight" all the time. If you want more recipes and meal inspiration with high-protein recipes that will actually help you lose weight and transform your body, grab my 50 High-Protein Rec...
- Why you're not seeing results + the 5 habits keeping you stuck (00:22:38)
Im sharing all the secrets today on why you aren't seeing the results you want, no matter how hard you are working. And I'm giving you a strategy that you can actually use to get the results you want. Because it's not about working harder, it's about a plan with intention and the time under tension in your plan (keeping you consistent). The Reset Method - Free Share feedback/send fanmail Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and bui...
- Becoming her part 3: Tips for building muscle, how it impacts fat loss, and your metabolism (00:28:16)
In today's episode, I am sharing the secrets I tell my clients on how to build muscle mass, how it impacts your body composition, fat loss, and metabolism. Grab the group coaching call download Metabolism Reset Guide Summer challenge kit Join the 12-week summer sprint challenge Share feedback/send fanmail 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, ...
- Part 2: Becoming her and taking ownership - your transformation is your responsibility (00:28:01)
Becoming Her – Part 2: Your Transformation Is Your Responsibility In this episode of the Becoming Her series, we’re having a real conversation about what it actually takes to create change. Not just in your body, but in your mindset, routines, and identity. This is about the shift that happens when you stop waiting for the perfect plan, the right time, or more motivation, and start taking full ownership of your journey. Inside this episode: → Why transformation starts with personal resp...
- Becoming the most successful version of yourself: learning how to become her (00:28:17)
In today's episode, we chat about Becoming Her and stepping into the strongest, most confident version of yourself, starting today. I share the exact routines, mindset shifts, and fitness-nutrition essentials I used to help hundreds of women create real results that stick. We chat about: → Science-backed training and nutrition tips you can act on right away → Simple, repeatable routines: 5 a.m. wake-ups, balanced meals, workouts that work → Mindset tools that replace willpow...
- Top 5 Nutrition Tips + Tracking vs Not Tracking + How You Can Do Both (00:47:56)
In this episode of Balance and Barbells, I’m breaking down the 5 most important nutrition tips I give to every single client, whether they’re tracking macros or not. From building balanced meals to actually eating enough to support your goals, these are the habits that make a difference. Then we’re diving into the big question: Do you really need to track your food to see results? I’ll walk you through when tracking is helpful, when it might be hurting you, and how to find the sweet spot — ev...
- You don't need to work harder - you need to work smarter (00:25:47)
If you’ve been pushing harder, getting more restrictive, or constantly switching things up and still not seeing results, this one’s for you. In today’s episode, we’re breaking down the truth about why more effort doesn’t always equal better results. I’m sharing why being consistent with the right plan matters more than hustling harder, overtraining, or constantly cutting calories. You don’t need a more intense workout, stricter macros, or longer cardio sessions. You need to master the basics,...
- How to Reset Your Metabolism and Get Out of your Plateau (00:39:06)
In today's episode, we discuss the reasons you aren't seeing progress and why you might be in an "endless" plateau. I also discuss all the reasons that I see women struggle to see results and the errors they are making, and I provide you with solutions on how to get real results that last without working harder! Download the Metabolism Reset Guide Share feedback/send fanmail Free 7-day Reset Challenge - 7-day workout plan with video-guided workouts in my fitness app The Reset Method-&...