Balance and Barbells

Épisodes

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  The 12-Week Body Recomp: End of Year Lock-in 18.09.2026 33min

  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...
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  Losing 15 Pounds, Living With Hashimoto’s, and Navigating Miscarriage: Behind My Health Journey 04.09.2026 39min

  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,...
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  Your Plan for the Next 6 Months to Lose 5-15lbs and Recomp | part 4 27.08.2026 27min

  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. Share feedback/send fanmail Resources The body recomp challenge - waitlist 1:1 coaching - The Body Recomp Method 6 rules to a successful body recomp High protein and high fiber cheat s Support the show Instagram | TikTok | YouTube | Pinterest
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  Body Recomp Series Part 3: Body Recomp Defined + How You Can Actually Change Your Body Composition 21.08.2026 30min

  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. Share feedback/send fanmail Resources The body recomp challenge - waitlist 1:1 coaching - The Body Recomp Method 6 rules t...
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  Meal Prepping That Actually Works and Keeps You Consistent 14.08.2026 29min

  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. Substack Share feedback/send fanmail Resources The body recomp challenge - waitlist 1:1 coaching - ...
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  My Exact Framework for Losing the Last 5-10lbs & How to Maintain the Results | Body Recomp Series Part 1 07.08.2026 39min

  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 Share feedback/send fanmail Resources The body recomp challenge - waitlist 1:1 coaching - The Body Recomp Method 6 r...
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  Resetting After Summer + 6 Rules to a Body Recomp 31.07.2026 23min

  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. Share feedback/send fanmail Resources The body recomp challenge - waitlist 1:1 coaching - The Body Recomp Method 6 rules to a successful body recomp...
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  How to Stop the Cycle of Being On and Off Track With Your Goals | How to Improve Consistency 17.07.2026 41min

  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 d...
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  6 ways to a hot girl summer without tracking everything 03.07.2026 33min

  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 rhythmHow to build a sustainable nutrition plan around protein, whole foods, and portion controlWhy I use the 80/20 rule to keep balance with...
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  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...
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  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 Resources The...
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  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 ...
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  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...
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  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...
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  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 Resources The body recomp challen...
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  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...
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  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...
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  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...
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  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...
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  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...