Balance and Barbells

How to Identify If Your Calories Are Too Low & How It Can Destroy a Successful Body Recomp 05.06.2026 18min

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 o...

Why Most Body Recomps Fail 29.05.2026 19min

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/Prog...

Why Working "Hard" Doesn't Mean Results or Effective When it Comes to Fat Loss 22.05.2026 14min

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 ...

Why the "Perfect" Plan is Killing Your Progress 15.05.2026 25min

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 yo...

Your Guide to a Lean Summer | Everything I Am Doing + What to Focus on for Fat Loss 08.05.2026 23min

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, f...

Training & Nutrition for Fat Loss | What Works & What Doesn't | 8-weeks to Your Fittest Summer Part 2 10.04.2026 22min

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 ...

Part 1 Summer Shred Series: 8- Weeks to Your Fittest Summer | Why You're Not Staying Consistent 03.04.2026 38min

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 y...

Summer Shred Series: What to Eat to Lose Weight and Get Lean for Summer 13.03.2026 28min

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 Sta...

Summer Shred Series: 4 Pillars for Sustainable Fat Loss 20.02.2026 20min

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...

How to do a Successful Body Recomp 13.02.2026 44min

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 pr...

Why You’re Stuck and How to Stop Relying on Quick Fixes 30.01.2026 33min

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...

How to Get In the Best Shape of Your Life This Year: Execution over Excuses 23.01.2026 26min

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: Why you're stuck + sco...

How to Get in the Best Shape of Your Life Part 3: You May Not Be Stuck You Might Just Have Too Much Information 16.01.2026 26min

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 al...

How to Get in The Best Shape of Your Life: Part 2 09.01.2026 21min

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 impor...

How to Make Your Results Inevitable in 2026 02.01.2026 26min

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 +...

How to Get In the Best Shape of Your Life this Year - Part 1 of January Jumpstart 19.12.2025 30min

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...

Staying on Track During the Holidays & Habits to Focus on + What to do in January 12.12.2025 24min

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 ...

The Required Identity Shift to Become Your Fittest Self + How to Get Out of Your Comfort Zone 05.12.2025 45min

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...

Enjoying the Holiday Season During Winter Arc 28.11.2025 40min

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...

Macros 101: Everything You Need to Know For Tracking 21.11.2025 32min

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...