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
105 episodes
How to properly recomp
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, cras...
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Season 3
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Episode 34
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34:18
Part 10: The Transformation Roadmap - Putting together your plan
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 everythi...
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Season 3
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Episode 33
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6:41
Part 9: The Transformation Roadmap - Mindset Changes and Motivation
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 f...
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Season 3
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Episode 32
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6:40
Part 8: The Transformation Roadmap - Nutrition Myths
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.
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Season 3
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Episode 31
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7:08
Part 7: The Transformation Roadmap - Muscle Mass 101
In this episode we are talking about why muscle is the key to real body change. You will hear how strength training fuels your metabolism, how to track your lifts for progress, and how proper fueling makes you stronger and helps you recover.
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Season 3
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Episode 30
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6:52
Part 6: The Transformation Roadmap - Sustainability of your Plan
In this episode, we are talking about how to make fitness work for the long run. You will hear how to tell if your current plan is realistic, how to build flexibility into your nutrition and workouts, and how to adjust your plan so you can fina...
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Season 3
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Episode 29
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7:34
Part 5: The Transformation Roadmap - Tracking your progress
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 ...
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Season 3
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Episode 28
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6:01
Part 4: The Transformation Roadmap - Habit Stacking for Success
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 da...
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Season 3
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Episode 27
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10:17
Part 3: The Transformation Roadmap - Training smarter and for your goals
In this episode we are talking about how to stop spinning your wheels in the gym. You will hear why progressive overload changes your body, how to track a few key lifts, and the difference between showing up randomly versus training with struct...
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Season 3
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Episode 26
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8:33
Part 2: The Transformation Roadmap - Your Metabolism Reset Strategy
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 rec...
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Season 3
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Episode 25
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12:36
Part 1: The Transformation Roadmap - Auditing your habits
In this episode we are talking about the real reasons progress stalls. You will learn how to audit your nutrition, workouts, and daily habits so you can see where you are falling short. This conversation helps you spot the struggles that keep s...
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Season 3
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Episode 24
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9:07
10 Part Series: The Transformation Roadmap - creating your dream results
Welcome to the transformation series!! This is a 10-part series designed to help you break out of your plateau, see results from your efforts, and create a solid plan for yourself tailored to the outcome you want. Through this 10-part ser...
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Season 3
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Episode 23
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7:23
Your September Reset Plan: The Start of Who You’ll Be by Year-End
September is one of the best times to get a head start on your goals before the New Year, instead of waiting. In this episode, we chat all about resetting this fall and the key things to focus on to see results before the new year.
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Season 3
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Episode 22
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19:26
What to do if you're not seeing progress and how to fix it
In today's episode, we break down what is preventing you from seeing results and keeping you stuck in the same cycle. If this is you:Straying from the plan every weekend Starting over every Monday Y...
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Season 3
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Episode 21
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29:31
3 reasons you're stuck and not seeing progress...and what to do next
In today's episode, I break down exactly why you're not seeing progress from the 3 most common reasons I see as an online fitness coach. Freebies:Grab the Reset Method<...
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Season 3
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Episode 20
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21:32
Sunday routine for a successful week + becoming a morning person
In today's episode, we are chatting about how to plan your week on a Sunday to set you up for success and get you results. Having a plan for your workouts, meals, and even your mornings can drastically change not only your consistency but...
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Season 3
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Episode 19
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27:33
Your Meal Formula for Losing Body Fat & Getting Out of a Plateau
In today's episode, I share the exact formula I use for building sustainable meals to reach your goals (the one I share with my clients)! It's adjustable based on your fitness goals and will help you find a way to simplify your nutrition ...
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Season 3
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Episode 18
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28:00
Why you're not seeing results + the 5 habits keeping you stuck
Im sharing all the secrets today on why you aren't seeing the results you want, no matter how hard you are working. And I'm giving you a strategy that you can actually use to get the results you want. Because it's not about wo...
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Season 3
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Episode 18
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22:38
Becoming her part 3: Tips for building muscle, how it impacts fat loss, and your metabolism
In today's episode, I am sharing the secrets I tell my clients on how to build muscle mass, how it impacts your body composition, fat loss, and metabolism. Grab the group coach...
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Season 3
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Episode 17
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28:16
Part 2: Becoming her and taking ownership - your transformation is your responsibility
Becoming Her – Part 2: Your Transformation Is Your ResponsibilityIn this episode of the Becoming Her series, we’re having a real conversation about what it actually takes to create change. Not just in your body, but in yo...
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Season 3
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Episode 16
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28:01
Becoming the most successful version of yourself: learning how to become her
In today's episode, we chat about Becoming Her and stepping into the strongest, most confident version of yourself, starting today. I share the exact routines, mindset shifts, and fitness-nutrition essentials I used to help hundreds of w...
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Season 3
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Episode 15
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28:17
Top 5 Nutrition Tips + Tracking vs Not Tracking + How You Can Do Both
In this episode of Balance and Barbells, I’m breaking down the 5 most important nutrition tips I give to every single client, whether they’re tracking macros or not. From building balanced meals to actually eating enough
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Season 3
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Episode 14
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47:56
You don't need to work harder - you need to work smarter
If you’ve been pushing harder, getting more restrictive, or constantly switching things up and still not seeing results, this one’s for you.In today’s episode, we’re breaking down the truth about why more effort doesn’t always e...
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Season 3
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Episode 13
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25:47
How to Reset Your Metabolism and Get Out of your Plateau
In today's episode, we discuss the reasons you aren't seeing progress and why you might be in an "endless" plateau. I also discuss all the reasons that I see women struggle to see results and the errors they are making, and I provide you with s...
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Season 3
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Episode 12
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39:06