Balance and Barbells

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 1:1 coaching - The Body Recomp Method 6 rules to a successful body recomp High protein and high fiber cheat sheet Recipe eBo ok Support the show Instagram | TikTok | YouTube | Pinterest

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 1:1 coaching - The Body Recomp Method 6 rules to a successful body recomp High protein and high fiber cheat sheet Recipe eBo ok Support the show Instagram | TikTok | YouTube | Pinterest

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 1:1 coaching - The Body Recomp Method 6 rules to a successful body recomp High protein and high fiber cheat sheet Recipe eBo ok Support the show Instagram | TikTok | YouTube | Pinterest

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 daily life, build the habits that keep you consistent, and ensure that you finally stay on track. This is done through creating real routines and focusing on the things you can control, vs only staying with it or starting when you're motivated or can do it perfectly. Breaking the all-or-nothing mindset and working toward starting and taking action no matter the mood, where you are at in your journey, or how "perfect" timing may or may not be. Let's get into it! Share feedback/send fanmail Resources 1:1 coaching - The Body Recomp Method 6 rules to a successful body recomp High protein and high fiber cheat sheet Recipe eBo ok Support the show Instagram | TikTok | YouTube | Pinterest

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 rhythm How to build a sustainable nutrition plan around protein, whole foods, and portion control Why I use the 80/20 rule to keep balance without derailing progress The non-negotiables I rely on: strength training, step goals, hydration, sleep, and stress management Protein Cheat Sheet 1:1 coaching spots - Learn more Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 loss How food has been demonized and its impact on women’s nutritional choices Signs that your caloric intake is too low, including fatigue, poor sleep, and hormonal imbalances The risks of long-term undereating, such as metabolic slowdown and muscle loss The importance of a strategic, balanced caloric deficit for body recomposition How to monitor progress effectively through photos, measurements, and body composition data Timestamps: 00:00 - Why low calorie intake can sabotage your results 00:30 - Signs you've been under-eating for too long 01:56 - The dangers of demonized foods and improper caloric restrictions 02:54 - How under-eating impacts metabolism and hormones 04:01 - Recognizing when your calories are too low 05:23 - The mismatch between calorie deficit and actual fat loss 06:48 - Long-term effects of calorie restriction on metabolism 08:11 - Signs of chronic undereating and what to do about it 09:23 - How body fat loss stalls in prolonged caloric deficits 10:48 - The importance of priming your body for fat loss 12:07 - Structuring a sustainable strength training routine 14:40 - Ensuring your workouts promote muscle hypertrophy 16:00 - Nutrition strategies for muscle preservation and fat loss 18:10 - Tracking progress beyond the scale: photos, measurements, and body composition scans 21:20 - The influence of stress, sleep, and hormonal health on fat loss 22:51 - Final tips: building habits and structuring your plan for success Hume Health Scale Work with me ____ Disclaimer: The information shared on this podcast is for educational and informational purposes only and is not intended as medical, nutritional, fitness, or healthcare advice. Always consult with your physician or qualified healthcare provider before starting any exercise program, nutrition plan, or making changes to your health routine. Participation in any fitness or wellness activities discussed on this podcast is done at your own risk. The views expressed are based on personal experience, professional expertise, and available research at the time of recording. Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 you to have the fitness plan that will help you see results from consistency, not waiting for your life to stop so you can finally start to focus on fitness. Join Summer Shred - Starts May 18th Join 1:1 coaching - June Spots Now Open Balance & Barbells Instagram Page Watch on YouTube Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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, for $70 off, and the challenge officially starts Monday, May 18th! Join Summer Shred 2.0 Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 you have to take to experience a transformation and the headspace and mindset you have to understand first, before the transformation can take place. Because here is the thing, you have more information than you know what to do with to see results. Fitness and nutrition aren't new concepts; there is information out there on how to see results, but you're still stuck. So what gives? I don't think it's an information problem. I think it's an accountability and implementation problem. So let's get you the results you want once and for all, and teach you how to maintain them. Apply for 1:1 coaching - April spots are now open and accepting spots via open enrollment through April 15th Watch on YouTube Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 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 Hard: Commitment to Change 6-week challenge - Starting March 23rd 1:1 coaching Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 series, as there will be multiple parts to help you get in the best shape of your life before summer. Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 protein intake and progressive training. She also addresses common myths and frustrations women face in their fitness journeys, encouraging patience and consistency for long-term success. Chapters 00:00 Understanding Body Recomposition 00:00 The Science Behind Recomping 00:00 The Role of Body Composition 02:16 The Scale: A Misleading Metric 04:25 Mindset Shifts for Effective Recomping 08:16 Caloric Surplus vs. Deficit in Recomping 11:47 The Challenges of Simultaneous Goals 14:35 Navigating Progress Plateaus 17:06 Creating Structure in Your Fitness Journey 20:04 Finding Balance and Avoiding Burnout 21:13 Strategic Recomposition: The Importance of Load and Nutrition 25:09 The Core Components of Successful Recomp: Training and Nutrition 28:44 Common Pitfalls in Recomp: Training Hard vs. Training Smart 34:17 Debunking Myths: Understanding Weight Training and Fat Loss 41:28 The Long Game: Patience and Consistency in Recomp Watch on Youtube If you are ready for support in reaching your goals this year, apply for 1:1 coaching Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 Hard: Commitment to Change Watch on YouTube: Links: Free: Transformation roadmap scorecard and why you're stuck Work with me Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 all about how to get out of your comfort zone and the things that are required of you to step into the identity of who you want to be and the results you want to live in. Watch on YouTube Substack Free Group Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 importance of your clarity, actions, and intentions. SCHOLARSHIP ANNOUNCEMENT: I am giving away $3600 in coaching packages, and you could be the winner! Just apply here and tell me why you want to be a part of the transformation program and why you should win. The winner will be announced at 5 pm MST on 1/12/26. Scholarship application - $3600 in coaching scholarships Subscriber episdoe: Weekly check-ins and holding yourself accountable to see progress Post about decisions Watch on Youtube Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest

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 + Free Training Substack post - Eliminating Decisions Watch on YouTube Join my FREE Fitness group for tips and motivation in 2026 __ January Jumpstart Challenge - 6-week challenge (with $100,000 cash prizes sponsored by Solin) starting 1/5 1:1 coaching application - I'll send you an offer if I think were a fit Share feedback/send fanmail Freebies/Programs T ransformation Roadmap : Why you're stuck + scorecard Apply for the Transformation Program High Protein/Macro-Friendly Recipe eBook All links Support the show Instagram | TikTok | YouTube | Pinterest