Podcast
Balance and Barbells
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.
- Episodes
- 143
- Releases
- Weekly
- Typical length
- 28 min
- On air since
- 2022
- Latest episode
- 3 weeks ago
Episodes
143 episodes, newest first
-
40 min
Your Meal Prep Routine Is Too Complicated + Meal Building Framework
Season 3, Episode 79
Show notes
In this episode, we’re diving into a simple meal-building and meal-prep framework to help you stay consistent with your nutrition—even when life gets busy.
If one of your goals is to lose body fat, build muscle, feel stronger, or simply make healthy eating easier, this episode is for you. Whether you’re tired of starting over with meal plans, getting stuck in takeout mode on busy nights, or feeling overwhelmed by what to cook, you’ll learn how to build balanced meals, prep flexible staples, and create a realistic routine that works for your life.
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
30 min
Lock-in: Your 30 Day Body Recomp Plan
Season 3, Episode 78
Show notes
In this episode, we're diving into your 30-day lock-in plan for getting back on track, locking in the next few weeks, and setting yourself up for success before January.
If one of your goals is to lose 5-10lbs and build more muscle mass so you're lean and strong, this episode is for you. No matter if your year has looked a little different than you expected, if you fell off more times than you anticipated, or if you're just trying to lock in before the end of the year, this is for you if you want to plan out your 30 days.
____
My 30-day body recomp challenge and group cohort starts on October 5, 2026! I have built out your body recomp plan, including workouts, meals, habits, and daily actions for you, so you can take action and get started asap!
This will include resources for how to track, building out meals, my meal prep strategy, teaching you how to train for muscle, adding progression, and so much more! If you want in, join the waitlist.
Resources
The body recomp challenge - waitlist
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
33 min
The 12-Week Body Recomp: End of Year Lock-in
Season 3, Episode 77
Show notes
If I could have you understand one thing, it would be that maybe, just maybe, you don't need to just try harder. You need a simpler plan that actually lets you stay consistent when life is, well, life.
Because we're not all going to be bodybuilders. We have families, real jobs, and life that gets in the way, so fitness takes a back seat.
Then it becomes, "when I have more time."
In reality, you need a plan that is going to help you lose fat with the right nutrition protocols, build muscle with the right and consistent training plan, and remove all the guesswork that keeps you inconsistent.
We're covering that, plus your 12-week lock-in and body recomp plan for the end of the year and MORE in today's episode.
Grab your latte and your notes app and let's get into it.
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
40 min
Losing 15 Pounds, Living With Hashimoto’s, and Navigating Miscarriage: Behind My Health Journey
Season 3, Episode 76
Show notes
What happens when the habits that made you fit begin to harm your health?
In this episode, I’m reintroducing myself and sharing the story behind my fitness journey, including the parts you cannot see in a before-and-after photo.
I talk about my experience with extreme dieting and reaching an unhealthy body-fat percentage. I looked lean, but I was dealing with hair loss, hormonal issues, and the loss of my period. After my Hashimoto’s diagnosis, I had to rethink my approach to health, fitness, and nutrition.
I share what helped me move away from extremes, lose 15 pounds, build definition, and create a lifestyle that supports both my goals and my health.
I also discuss our miscarriage in early 2026, how we are navigating the grief, and how this season has affected my health and fitness journey.
Resources
The body recomp challenge - waitlist
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
27 min
Your Plan for the Next 6 Months to Lose 5-15lbs and Recomp | part 4
Season 3, Episode 75
Show notes
In today's episode, we're talking all about how to lose 5-15lbs in the next 6 months and the exact framework that you should follow to see results. My goal is to help you build this out for yourself.
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
31 min
Body Recomp Series Part 3: Body Recomp Defined + How You Can Actually Change Your Body Composition
Season 3, Episode 74
Show notes
In today's episode, we're diving into the strategy you need to be following based on your goals of building muscle mass, getting defined, and losing 5-20lbs. This is part of the Body Recomp Series, and we're talking about all the things from how to build more muscle mass, what actually gets you results, and how to get your body in a prime state for fat loss.
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
29 min
Meal Prepping That Actually Works and Keeps You Consistent
Season 3, Episode 74
Show notes
In this episode, I am walking you through my exact meal prep strategy that keeps me consistent and that I teach my clients, so they can eat meals they enjoy while still reaching their goals.
We walk through the different types of meal prep, how to meal prep successfully, why your meal prep strategy is important, and how you can actually save time by front-loading your meal planning.
Resources
The body recomp challenge - waitlist
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
39 min
My Exact Framework for Losing the Last 5-10lbs & How to Maintain the Results | Body Recomp Series Part 1
Season 3, Episode 73
Show notes
In today's episode, we're kicking off the body recomp series, where I teach you how to change your body composition and get lean and toned. Part 1 is about one of my most-asked questions: how to lose the last 5-10lbs and maintain results. I have also included my Substack article where I break this down step by step.
Substack article: Read the full article here
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
24 min
Resetting After Summer + 6 Rules to a Body Recomp
Season 3, Episode 72
Show notes
In this episode, I am walking you through how to reset after summer and get back on track with your fitness and nutrition goals before fall. We talk through the biggest reasons why fat loss doesn't work, along with the 6 core aspects of a body recomp and my body recomp rules that help my clients lose 5-15lbs successfully in 90 days.
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
42 min
How to Stop the Cycle of Being On and Off Track With Your Goals | How to Improve Consistency
Season 3, Episode 71
Show notes
In this episode, I share some of my favorite tips I share with my clients when it comes to breaking the on-and-off cycle with their goals. I know you're not new to fitness and KNOW what to be doing, so why is staying consistent so hard? After the vacations, weekend getaways, and summer treats, I want you to have the right focus and game plan for losing 5-20lbs and keeping it off (and keeping your muscle mass).
We're chatting about how you actually apply these rules to your daily life, build the habits that keep you consistent, and ensure that you finally stay on track. This is done through creating real routines and focusing on the things you can control, vs only staying with it or starting when you're motivated or can do it perfectly.
Breaking the all-or-nothing mindset and working toward starting and taking action no matter the mood, where you are at in your journey, or how "perfect" timing may or may not be.
Let's get into it!
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
33 min
6 ways to a hot girl summer without tracking everything
Season 3, Episode 71
Show notes
In this episode, I share practical strategies to stay on track with your health and fitness goals, even during busy or travel-filled seasons like summer. I talk through how I approach simple systems, mindful nutrition, and consistent movement so I can make progress without burning out.
• How to adapt your routine when summer and travel disrupt your normal rhythm
• How to build a sustainable nutrition plan around protein, whole foods, and portion control
• Why I use the 80/20 rule to keep balance without derailing progress
• The non-negotiables I rely on: strength training, step goals, hydration, sleep, and stress management1:1 coaching spots - Learn more
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
19 min
How to Identify If Your Calories Are Too Low & How It Can Destroy a Successful Body Recomp
Season 3, Episode 70
Show notes
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 loss
• How food has been demonized and its impact on women’s nutritional choices
• Signs that your caloric intake is too low, including fatigue, poor sleep, and hormonal imbalances
• The risks of long-term undereating, such as metabolic slowdown and muscle loss
• The importance of a strategic, balanced caloric deficit for body recomposition
• How to monitor progress effectively through photos, measurements, and body composition dataTimestamps: 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.
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
19 min
Why Most Body Recomps Fail
Season 3, Episode 69
Show notes
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
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
14 min
Why Working "Hard" Doesn't Mean Results or Effective When it Comes to Fat Loss
Season 3, Episode 68
Show notes
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.
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
26 min
Why the "Perfect" Plan is Killing Your Progress
Season 3, Episode 67
Show notes
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
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
24 min
Your Guide to a Lean Summer | Everything I Am Doing + What to Focus on for Fat Loss
Season 3, Episode 66
Show notes
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!
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
23 min
Training & Nutrition for Fat Loss | What Works & What Doesn't | 8-weeks to Your Fittest Summer Part 2
Season 3, Episode 65
Show notes
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.
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
39 min
Part 1 Summer Shred Series: 8- Weeks to Your Fittest Summer | Why You're Not Staying Consistent
Season 3, Episode 64
Show notes
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
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
28 min
Summer Shred Series: What to Eat to Lose Weight and Get Lean for Summer
Season 3, Episode 63
Show notes
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 Change6-week challenge - Starting March 23rd
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
-
20 min
Summer Shred Series: 4 Pillars for Sustainable Fat Loss
Season 3, Episode 61
Show notes
In this weeks episdoe, were starting the summer shrea dn comprehensive fat loss blueprint series! The goal of this series is to share with you a strategic approach to fat loss and the importance of creating a plan that is structured to help you reach your goals.
We discuss the importance of clarity and structure in your plan over motivation and winging it, while also discussing the key components like training, nutrition, recovery, and adherence in your plan.
Follow along for the series, as there will be multiple parts to help you get in the best shape of your life before summer.
Resources
Join the body recomp challenge
Body recomp mini course - FREE
1:1 coaching- apply for waitlist
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