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Balance and Barbells

Balance and Barbells

By: Kayla Durck
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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.

© 2026 Balance and Barbells
Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • How to Identify If Your Calories Are Too Low & How It Can Destroy a Successful Body Recomp
    Jun 5 2026

    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

    Transformation 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

    Show More Show Less
    19 mins
  • Why Most Body Recomps Fail
    May 29 2026

    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

    Transformation 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

    Show More Show Less
    19 mins
  • Why Working "Hard" Doesn't Mean Results or Effective When it Comes to Fat Loss
    May 22 2026

    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

    Transformation Roadmap: Why your stuck + scorecard

    Apply for the Transformation Program

    High Protein/Macro-Friendly Recipe eBook

    All links

    Support the show

    Instagram | TikTok | YouTube | Pinterest

    Show More Show Less
    14 mins
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