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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

health & fitness fitness

All Episodes

26:51

How to Make Your Results Inevitable in 2026

Balance and Barbells ·

2026/01/02

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 +...

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30:35

How to Get In the Best Shape of Your Life this Year -...

Balance and Barbells ·

2025/12/19

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 headpho...

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24:43

Staying on Track During the Holidays & Habits to...

Balance and Barbells ·

2025/12/12

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 ...

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45:19

The Required Identity Shift to Become Your Fittest...

Balance and Barbells ·

2025/12/05

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 Whe...

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40:49

Enjoying the Holiday Season During Winter Arc

Balance and Barbells ·

2025/11/28

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 fe...

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32:52

Macros 101: Everything You Need to Know For Tracking

Balance and Barbells ·

2025/11/21

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 Unders...

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23:10

Unlocking Your Mindset: The Key to Consistency -...

Balance and Barbells ·

2025/11/14

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 es...

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37:42

Nutrition for Your Winter Arc: What to Eat to Lose...

Balance and Barbells ·

2025/11/07

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 episo...

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26:13

Creating routines for a successful winter arc

Balance and Barbells ·

2025/10/31

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 subscriptio...

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25:38

Locking in for the winter: the foundations you need...

Balance and Barbells ·

2025/10/24

In today's episode, we're diving into the foundations of locking in this winter and what areas of your fitness, health, and nutrition you should really be focusing on if you want to see results. Plus, we dive into how you can audit your habits and expand into better habits to accelerate your results. 1:1 Coaching Open Enrollment - 2 spots left 8-week Kickstart Program If you love these episodes but want more of the how — the systems, structure, and coaching behind the scenes, join...

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49:14

Your effective meal prep routine based on your goals

Balance and Barbells ·

2025/10/16

In today's episode, we dive into your nutrition and ways to apply an effective staple, meal, or ingredient prep to fit your lifestyle. We chat about the essentials when it comes to your nutrition as a whole and why you need to plan ahead to reach your goals. I also answer all your questions from the IG q&a box around meal prep and nutrition! 1:1 coaching fall spots now available Watch on YouTube Share feedback/send fanmail Get the Transformation Roadmap - The 10 part se...

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31:27

Adjusting your habits to lockin this winter

Balance and Barbells ·

2025/10/10

In today's episode, I'll be sharing how to adjust your habits and areas to focus on to lock in October-December and reach your goals this winter! I talk about how to get more consistent with your daily routines, adjusting your focus from motivation to consistency, and how to apply simple habits to your nutrition to stay consistent. Transformation series roadmap 5 spots for coaching left this year Share feedback/send fanmail Get the Transformation Roadmap - The 10 part series to b...

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27:32

How to get fit when you're short on time

Balance and Barbells ·

2025/09/26

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. ...

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34:18

How to properly recomp

Balance and Barbells ·

2025/09/19

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 ...

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6:40

Part 9: The Transformation Roadmap - Mindset Changes...

Balance and Barbells ·

2025/09/12

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...

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6:01

Part 5: The Transformation Roadmap - Tracking your...

Balance and Barbells ·

2025/09/12

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...

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6:41

Part 10: The Transformation Roadmap - Putting...

Balance and Barbells ·

2025/09/12

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 follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being st...

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12:36

Part 2: The Transformation Roadmap - Your Metabolism...

Balance and Barbells ·

2025/09/12

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...

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7:08

Part 8: The Transformation Roadmap - Nutrition Myths

Balance and Barbells ·

2025/09/12

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...

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10:17

Part 4: The Transformation Roadmap - Habit Stacking...

Balance and Barbells ·

2025/09/12

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 ...

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