Balance and Barbells

Kayla Durck
  • 4.7 (21)
  • 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. 4d ago

    How to Identify If Your Calories Are Too Low & How It Can Destroy a Successful Body Recomp

    In this episode, I'm chatting all about how eating too little or in a deficit for too long will hinder your progress and the overall effects on your metabolism. Especially for women aiming for body recomposition. Some of the topics we cover include: The misconception that eating less always leads to faster fat lossHow food has been demonized and its impact on women’s nutritional choicesSigns that your caloric intake is too low, including fatigue, poor sleep, and hormonal imbalancesThe risks of long-term undereating, such as metabolic slowdown and muscle lossThe importance of a strategic, balanced caloric deficit for body recompositionHow to monitor progress effectively through photos, measurements, and body composition data  Timestamps: 00:00 - Why low calorie intake can sabotage your results 00:30 - Signs you've been under-eating for too long 01:56 - The dangers of demonized foods and improper caloric restrictions 02:54 - How under-eating impacts metabolism and hormones 04:01 - Recognizing when your calories are too low 05:23 - The mismatch between calorie deficit and actual fat loss 06:48 - Long-term effects of calorie restriction on metabolism 08:11 - Signs of chronic undereating and what to do about it 09:23 - How body fat loss stalls in prolonged caloric deficits 10:48 - The importance of priming your body for fat loss 12:07 - Structuring a sustainable strength training routine 14:40 - Ensuring your workouts promote muscle hypertrophy 16:00 - Nutrition strategies for muscle preservation and fat loss 18:10 - Tracking progress beyond the scale: photos, measurements, and body composition scans 21:20 - The influence of stress, sleep, and hormonal health on fat loss 22:51 - Final tips: building habits and structuring your plan for success   Hume Health Scale Work with me____ Disclaimer: The information shared on this podcast is for educational and informational purposes only and is not intended as medical, nutritional, fitness, or healthcare advice. Always consult with your physician or qualified healthcare provider before starting any exercise program, nutrition plan, or making changes to your health routine. Participation in any fitness or wellness activities discussed on this podcast is done at your own risk. The views expressed are based on personal experience, professional expertise, and available research at the time of recording.  Share feedback/send fanmail Freebies/Programs Transformation Roadmap: Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

    19 min

  2. May 29

    Why Most Body Recomps Fail

    I see a lot of body recomps as a fitness coach, and one of the biggest reasons I see them fail comes down to the type of plan and the understanding of how to actually recomp.  In today's episode, I walk through why I see body recompositions fail, what the signs are that yours is going to fail, and exactly how you should structure your recomp if you want to see success.  Coaching programs linked below:  Hume Health Body Composition Scale Share feedback/send fanmail Freebies/Programs Transformation Roadmap: Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

    19 min

  3. May 22

    Why Working "Hard" Doesn't Mean Results or Effective When it Comes to Fat Loss

    In today's episode, we're talking about the misconception around "hard" workouts and working hard for fat loss, and answering some of my most asked questions: "What really works for fat loss?""Do I need to be working out for hours to see results?""How much should I be eating for fat loss?"And sharing how you can create an effective plan to see results, avoid becoming "skinny fat", and actually find a plan you can stick to with results that follow.  Watch on YouTube Share feedback/send fanmail Freebies/Programs Transformation Roadmap: Why your stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

    14 min

  4. May 15

    Why the "Perfect" Plan is Killing Your Progress

    In today's episode, we're talking about the limiting beliefs that come with trying to build the perfect fitness plan or routine, and why waiting until the chaos in your life dies down is the reason behind why you stay stuck.  As a fitness and nutrition coach, I have seen firsthand how women can prevent themselves from seeing results, not because they don't have the time, but because their routines and habits are preventing them from seeing results.  As we head into summer, I want you to have the fitness plan that will help you see results from consistency, not waiting for your life to stop so you can finally start to focus on fitness.  Join Summer Shred - Starts May 18th Join 1:1 coaching - June Spots Now Open Balance & Barbells Instagram Page Watch on YouTube Share feedback/send fanmail Freebies/Programs Transformation Roadmap: Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

    26 min

  5. May 8

    Your Guide to a Lean Summer | Everything I Am Doing + What to Focus on for Fat Loss

    In today's episode, I'm sharing all the things to focus on for nutrition, training, and lifestyle for the next 6 weeks to get lean for summer. I'll be talking about the three important areas for your nutrition, and how to adjust training to keep your muscle mass and burn body fat in a deficit. Plus, diving into all the lifestyle factors that contribute to fat loss! If you want to be a part of the Summer Shred 2.0 6-week challenge, you can join here! Presale is live through Sunday, May 10th, for $70 off, and the challenge officially starts Monday, May 18th!  Join Summer Shred 2.0 Share feedback/send fanmail Freebies/Programs Transformation Roadmap: Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

    24 min

  6. Apr 10

    Training & Nutrition for Fat Loss | What Works & What Doesn't | 8-weeks to Your Fittest Summer Part 2

    In today's episode were chatting about the two most important parts of fat loss and how to get lean and toned with training and nutrition.  Both play a crucial role in fat loss, muscle mass, and your overall metabolism, but they have different purposes and are not equal in terms of the results of fat loss.  If you want help in your journey to losing your next 5-20lbs and getting lean & toned, apply for coaching.  Share feedback/send fanmail Freebies/Programs Transformation Roadmap: Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

    23 min

  7. Apr 3

    Part 1 Summer Shred Series: 8- Weeks to Your Fittest Summer | Why You're Not Staying Consistent

    Why does eating less and working out harder not work for most women? You're doing all the right things to lean out for summer, but it just doesn't seem to be getting you the results you want.  The scale doesn't move, you're exhausted from trying everything, and you're on a cycle of always trying to lose weight.    In today's episode, were going to dive into Part 1 of the Summer Shred Series and Your 8-weeks to your fittest summer.  I want you to understand the real steps you have to take to experience a transformation and the headspace and mindset you have to understand first, before the transformation can take place.  Because here is the thing, you have more information than you know what to do with to see results.  Fitness and nutrition aren't new concepts; there is information out there on how to see results, but you're still stuck. So what gives?  I don't think it's an information problem. I think it's an accountability and implementation problem. So let's get you the results you want once and for all, and teach you how to maintain them.  Apply for 1:1 coaching - April spots are now open and accepting spots via open enrollment through April 15th Watch on YouTube Share feedback/send fanmail Freebies/Programs Transformation Roadmap: Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

    39 min

  8. Mar 13

    Summer Shred Series: What to Eat to Lose Weight and Get Lean for Summer

    In this episode, I discuss the common frustrations women face in their fitness and nutrition journeys, particularly the reasons behind stagnation in results.  We discuss the 5 foods you should be eating to lose weight and how to stay in a sustainable caloric deficit to see results. We also address common nutrition mistakes people make when trying to be in a caloric deficit and lose weight, along with realistic expectations for results. Chapters 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 6-week challenge - Starting March 23rd 1:1 coaching Share feedback/send fanmail Freebies/Programs Transformation Roadmap: Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

    28 min
See All (132)

4.7
out of 5
21 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
    132
  • Rating
    Clean
  • Copyright
    © 2026 Balance and Barbells
  • Show Website
    Balance and Barbells

You Might Also Like