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
120 episodes
4 Non-negotiables You Need to See Results
In today's subscription-only episode, we're chatting about the 4 non-negotiables that you need in your routine in order to see results. Specifically, if you are struggling with seeing results from your plan now, even if you feel like you ...
Subscriber Episode
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Season 3
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Episode 47
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16:32
Enjoying the Holiday Season During Winter Arc
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 ...
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Season 3
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Episode 46
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40:49
How To Stay Fit Through the Holidays (Without Starting Over in January)
In today's episode, we're chatting about how to stay consistent through the holiday season and prevent going through the holiday rush with guilt, to jump into a restrictive plan in January. Kayla walks through how to build out a hol...
Subscriber Episode
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Season 3
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Episode 45
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21:53
Macros 101: Everything You Need to Know For Tracking
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 Underst...
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Season 3
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Episode 44
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32:52
Systemizing your Routine for Better Results
SummaryIn this episode, Kayla Durck discusses the importance of systemizing your day and routine to achieve consistency and results. She emphasizes the need for structured systems that help individuals stay focused on their prioritie...
Subscriber Episode
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Season 3
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Episode 43
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21:13
Unlocking Your Mindset: The Key to Consistency - Winter Arc Series
SummaryIn 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...
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Season 3
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Episode 42
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23:10
Nutrition for Your Winter Arc: What to Eat to Lose Weight and Get Toned
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 p...
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Season 3
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Episode 41
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37:42
Locking In on Nutrition: Fueling Strength, Energy & Recovery
This week inside the Coaching Corner, we’re going all in on your Winter Nutrition System.In this private coaching session, I’m walking you through exactly how to fuel your body for performance, focus, and recovery, the sa...
Subscriber Episode
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Season 3
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Episode 42
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36:02
Your routine reset blueprint for auditing your habits and life
In this subscriber-only episode, we talk about your routines and habits and using the blueprint provided to audit your life and habits in 5 parts. This helps you take action and identify areas that you want to improve and that are holding...
Subscriber Episode
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Season 3
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Episode 40
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24:44
Creating routines for a successful winter arc
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...
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Season 3
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Episode 39
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26:13
Locking in for the winter: the foundations you need to know
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 ...
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Season 3
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Episode 38
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25:38
The 6 Pillars of Locking In & Getting the Results You Want
In this exclusive episode of Balance and Barbells, we talk about using the winter arc season to lock in on habits and structure that works for you to create a real transformation. This episode is all about teaching you the ...
Subscriber Episode
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Season 3
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Episode 39
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36:05
Your effective meal prep routine based on your goals
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 ...
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Season 3
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Episode 37
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49:14
Adjusting your habits to lockin this winter
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 motiva...
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Season 3
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Episode 36
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31:27
How to get fit when you're short on time
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 repeata...
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Season 3
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Episode 35
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27:32
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