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. 3D AGO

    How to do a Successful Body Recomp

    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 protein intake and progressive training. She also addresses common myths and frustrations women face in their fitness journeys, encouraging patience and consistency for long-term success. Chapters 00:00 Understanding Body Recomposition 00:00 The Science Behind Recomping 00:00 The Role of Body Composition 02:16 The Scale: A Misleading Metric 04:25 Mindset Shifts for Effective Recomping 08:16 Caloric Surplus vs. Deficit in Recomping 11:47 The Challenges of Simultaneous Goals 14:35 Navigating Progress Plateaus 17:06 Creating Structure in Your Fitness Journey 20:04 Finding Balance and Avoiding Burnout 21:13 Strategic Recomposition: The Importance of Load and Nutrition 25:09 The Core Components of Successful Recomp: Training and Nutrition 28:44 Common Pitfalls in Recomp: Training Hard vs. Training Smart 34:17 Debunking Myths: Understanding Weight Training and Fat Loss 41:28 The Long Game: Patience and Consistency in Recomp Watch on Youtube If you are ready for support in reaching your goals this year, apply for 1:1 coaching 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

    44 min

  2. JAN 30

    Why You’re Stuck and How to Stop Relying on Quick Fixes

    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 Hard: Commitment to Change Watch on YouTube: Links: Free: Transformation roadmap scorecard and why you're stuck Work with me 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

    34 min

  3. JAN 23

    How to Get In the Best Shape of Your Life This Year: Execution over Excuses

    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 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

    27 min

  4. JAN 16

    How to Get in the Best Shape of Your Life Part 3: You May Not Be Stuck You Might Just Have Too Much Information

    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 all about how to get out of your comfort zone and the things that are required of you to step into the identity of who you want to be and the results you want to live in.  Watch on YouTube Substack Free Group 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

    26 min

  5. JAN 9

    How to Get in The Best Shape of Your Life: Part 2

    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 importance of your clarity, actions, and intentions.  SCHOLARSHIP ANNOUNCEMENT: I am giving away $3600 in coaching packages, and you could be the winner! Just apply here and tell me why you want to be a part of the transformation program and why you should win.  The winner will be announced at 5 pm MST on 1/12/26. Scholarship application - $3600 in coaching scholarships Subscriber episdoe: Weekly check-ins and holding yourself accountable to see progress  Post about decisions Watch on Youtube 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

    21 min

  6. JAN 2

    How to Make Your Results Inevitable in 2026

    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 + Free Training Substack post - Eliminating Decisions Watch on YouTube Join my FREE Fitness group for tips and motivation in 2026 __ January Jumpstart Challenge - 6-week challenge (with $100,000 cash prizes sponsored by Solin) starting 1/5 1:1 coaching application - I'll send you an offer if I think were a fit 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

    27 min

  7. 12/19/2025

    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

  8. 12/12/2025

    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
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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 - 2026
  • Episodes
    123
  • Rating
    Clean
  • Copyright
    © 2026 Balance and Barbells
  • Show Website
    Balance and Barbells

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