Balance and Barbells

Kayla Durck
  • 4.7 (20)
  • FITNESS
  • UPDATED DAILY

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. 

  1. 5D AGO

    How to Get In the Best Shape of Your Life this Year - Part 1 of January Jumpstart

    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 headphones, walking shoes, let's hot girl walk, and dive in.  Part 1: January Jumpstart Series  Watch on YouTube Chapters: 00:00 January Jumpstart: Overcoming New Year Challenges  03:08 Sustainable Strategies for Long-Term Success 05:57 Understanding Your Body's Needs 09:12 The Importance of Protein and Meal Structure 12:01 Fat Loss Fundamentals and Effective Training 14:48 Building a Sustainable Nutrition Plan 18:01 The Role of Movement in Weight Loss 20:52 Creating a Progressive Training Plan 24:07 The Importance of a Supportive Community 27:02 Final Thoughts and Resources for Transformation Share feedback/send fanmail Freebies/Programs Transformation Roadmap + Free Training (Why You're Stuck and How to Get in the Best Shape of Your Life) Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

    31 min

  2. DEC 12

    Staying on Track During the Holidays & Habits to Focus on + What to do in January

    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 Watch on YouTube Share feedback/send fanmail Freebies/Programs Transformation Roadmap Transformation Coaching High Protein/Macro-Friendly Recipe eBook 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

    25 min

  3. DEC 5

    The Required Identity Shift to Become Your Fittest Self + How to Get Out of Your Comfort Zone

    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 Watch on YouTube I'll calculate your macros Share feedback/send fanmail Freebies/Programs Transformation Roadmap Transformation Coaching High Protein/Macro-Friendly Recipe eBook 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

    45 min

  4. NOV 28

    Enjoying the Holiday Season During Winter Arc

    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 feedback/send fanmail Freebies/Programs Transformation Roadmap Fitmas Challenge starting 12/1 - Black Friday Sale Waitlist for Coaching 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

    41 min

  5. NOV 21

    Macros 101: Everything You Need to Know For Tracking

    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 Join Fitmas - Black Friday Sale Watch on YouTube 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 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

    33 min

  6. NOV 14

    Unlocking Your Mindset: The Key to Consistency - Winter Arc Series

    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!  Watch on Youtube 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 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

    23 min

  7. NOV 7

    Nutrition for Your Winter Arc: What to Eat to Lose Weight and Get Toned

    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 tonedHow to build a balanced plate (without counting a single macro)The ideal mix of protein, carbs, and fats for energy and resultsHow to plan meals for the week without overwhelmWhy “boring consistency” is the secret to real transformationYou 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 Watch on YouTube 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 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

    38 min

  8. OCT 31

    Creating routines for a successful winter arc

    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 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 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

    26 min
See All (117)

4.7
out of 5
20 Ratings

About

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. 

Information

  • Creator
    Kayla Durck
  • Years Active
    2022 - 2025
  • Episodes
    117
  • Rating
    Clean
  • Copyright
    © 2025 Balance and Barbells
  • Show Website
    Balance and Barbells

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