Welcome to Lifting, Running & Living! You may know us from our individual podcasts - Multifaceted Athlete with Coaching Klutz and Help Me Understand - and now we've joined forces. Honestly, we've done so many episodes together that it only made sense to start a new pod together. As coaches in the fitness space and two humans who love movement (running for Kelly, strength for JK), every episode will contain some element of fitness, plus a variety of other topics we're seeing, dealing with or hearing about. Join us every other Friday for chit chat, tangents & lots of laughing.
In episode 52, Kelly and JK kick off with updates, including Kelly signing up for her first track race and JK discussing his son's baseball activities and a recent tournament victory. The conversation transitions to ranking current fitness trends, covering AI in fitness applications, wearable technology tracking various health metrics, and the emerging fitness competition Hyrox.They dive deep into the benefits, challenges, and personal experiences associated with each trend, offering insights and opinions on their usefulness and impact on overall fitness.00:00 Introduction and Episode Kickoff00:22 Kelly's First Track Race01:42 Adult Track Meets and Training07:27 Baseball Journey19:11 Upcoming Speaking Engagement22:59 Ranking Fitness Trends27:09 AI in Fitness: A Hell Yeah or a Meh?28:02 Strava and Garmin: Personal Experiences with AI30:42 What Would Make AI in Fitness a Hell Yeah?37:12 Wearable Technology: Tracking Everything38:57 The Importance of Self-Reporting in Fitness48:22 Hyrox: The New Fitness Craze58:30 Concluding Thoughts and Teasers for Next TimeFollow the pod at @liftingrunninglivingpodEmail us at liftingrunninglivingpod@gmail.comFollow JK at @coachjkmcleodFollow Kelly at @runningklutz
In this episode of Lifting, Running, and Living, hosts Kelly and JK, accompanied by Pumpkin, open with personal updates. Kelly shares her experience coaching her brother for his half marathon and spending time with her parents. JK discusses moving his daughter from college and exploring new trails in Birmingham, including his favorite gym. The main topic focuses on essential advice for casual runners. They emphasize the importance of warming up, strength training, monitoring mileage, proper footwear, and overall recovery, including hydration, sleep, and mobility.00:00 Introduction and Episode Kickoff01:02 Kelly's Brother's Marathon Journey04:42 Family Updates and Podcasting Challenges10:19 JK's Alabama Trip and Observations19:11 Running Advice for Casual Runners29:58 Defining Strength Training30:25 Key Movement Patterns31:12 Strength Training vs Cardio32:42 Overdoing Mileage in Running34:52 Gradual Increase in Running Volume36:26 Nutrition and Increased Mileage41:33 Pre-Run Nutrition Tips46:30 Choosing the Right Running Shoes50:22 Importance of Recovery51:49 Hydration and Sleep01:01:22 Mobility and Stretching01:03:45 Conclusion and Contact InformationLinks:Running Warm Ups: https://youtu.be/tOwW7H1QUUk?si=WO3f6zTE2AKOUsgfFollow the pod at @liftingrunninglivingpodEmail us at liftingrunninglivingpod@gmail.comFollow JK at @coachjkmcleodFollow Kelly at @runningklutz
In episode 50 of Lifting, Running, and Living, Kelly and JK kick off with personal updates including Kelly's new smart trainer experience, family news, and JK's recent travel adventures, including a lost phone saga in Las Vegas. The discussion moves on to an intriguing article about humanoid robots participating in the Beijing half marathon. The main topic delves into the exclusivity of the Boston Marathon, the debate around influencer entries, and broader questions on the balance between inclusivity and exclusivity in events. The episode concludes with a thoughtful discussion on whether every space needs to be inclusive and whether we've gone too far in the name of inclusion.00:00 Introduction and Episode Kickoff00:31 Kelly's Big Update: Becoming an Aunt02:25 Training Updates: From Nordic Track to Smart Trainer08:26 Lifting Motivation and Workout Routines12:15 Travel Adventures and Conference Highlights18:50 Lost Phone Saga and Upcoming Travel Plans23:34 Robots Running Half Marathons: A Fascinating Experiment31:01 Creepy Robot Encounter31:27 Boston Marathon Exclusivity Debate32:29 Qualifying for the Boston Marathon33:47 Influencers and Charity Bibs46:30 Boston Marathon's Historical Context49:49 Inclusivity vs. Exclusivity in Sports54:00 Youth Sports and Inclusivity01:06:00 Final Thoughts and FarewellLinks:Humanoid Robots at Beijing Half Marathon:https://www.wired.com/story/beijing-half-marathon-humanoid-robots/Boston Marathon Stats: https://athletikaty.com/2024/03/03/who-got-into-the-2024-boston-marathon-if-11000-time-qualifiers-didnt/Follow the pod at @liftingrunninglivingpodEmail us at liftingrunninglivingpod@gmail.comFollow JK at @coachjkmcleodFollow Kelly at @coachingklutz
In this episode of Lifting, Running, and Living, Kelly shares updates on her recent lifting progress, including setting new personal records in bench, back squat, and overhead press over a nine-week training cycle. Kelly also announces her decision to phase out of coaching to focus on her full-time job. JK shares updates on his current morning routine changes and how they impact his productivity.The duo then dives into a discussion on whether women can handle more training volume than men, covering myths, facts, and scientific studies. They discuss how factors like estrogen, muscle fiber composition, and recovery rates play a role in training volume. Finally, they delve into the context of training volume and why it matters.00:00 Welcome and Episode Kickoff00:21 Kelly's Training Updates03:18 Future Training Plans04:49 Big Announcement: Phasing Out of Coaching07:47 Savannah Trip Recap09:42 Switching Airlines: Southwest to United14:57 TSA Precheck and Travel Experiences17:30 Wedding Weekend and Morning Routine Changes27:04 Main Topic Introduction: Training Volume Myths33:13 Understanding Aerobic Metabolism33:59 Slow Twitch Muscle Fibers and Endurance Training34:31 Gender-Specific Training Programs36:50 Fatigue Resistance in Women41:38 Recovery Differences Between Genders49:49 Training Volume and Gender56:16 Debating Training Programs and Gender Considerations01:12:17 Concluding Thoughts and Final RemarksFollow the pod at @liftingrunninglivingpodEmail us at liftingrunninglivingpod@gmail.comFollow JK at @coachjkmcleodFollow Kelly at @coachingklutz
In episode 48 of Lifting, Running, and Living, coaches Kelly and JK start off with discussing their current training updates. Kelly shares insights on her experience with the 5 3 1 Wendler strength training program and the challenges she faced, while JK talks about balancing personal training with social media content creation. They dive into the main topic: the influence of a coach's own athletic performance on their coaching effectiveness. They debate common myths and misconceptions in coaching, especially in running and physique-related training. Both share their experiences working with clients and the importance of finding a balance between practical knowledge and performance excellence. They also brainstorm a reality TV show concept that matches clients with coaches blindly to test the significance of appearance and records in coaching success.00:00 Introduction and Episode Kickoff00:25 Kelly's Training Update: 5/3/1 Program02:23 Discussion on One Rep Max Testing08:58 JK's Training and Social Media Balance17:34 Today's Topic: How Good of an Athlete Should Your Coach Be?27:41 The Importance of Coach's Appearance28:50 Blind Auditions and Reducing Bias30:45 Applying Blind Selection to Coaching33:09 Designing a Blind Coaching Experiment42:20 Challenges in Coaching Beyond Expertise49:44 Concluding Thoughts and Contact InformationFollow the pod at @liftingrunninglivingpodEmail us at liftingrunninglivingpod@gmail.comFollow JK at @coachjkmcleodFollow Kelly at @coachingklutz
In episode 47 of 'Lifting, Running, and Living,' Kelly and JK catch up on their recent activities and dive into an engaging discussion on various training and nutritional beliefs they used to hold but have since shifted. Kelly updates on her eventful two weeks, including trying cross-country skiing and reflecting on her running volume and shoe choices. JK shares insights from his recent visit to the Arnold Sports Festival and emphasizes the importance of understanding the proper balance and context of cardio in fitness routines. The duo explores myths such as running frequency leading to injuries and the fallacy of needing multiple small meals to boost metabolism. Tune in for personal updates, solid reflections, and a thought-provoking conversation on evolving fitness perspectives.00:00 Welcome Back to Lifting, Running, and Living00:28 Kelly's Busy Social Life and New Experiences01:30 Cross Country Skiing Adventures04:50 Bowling and Socializing Updates06:51 Boycotts and Personal Choices12:13 The Arnold Sports Festival Experience21:48 Getting Back into Routine23:03 Training and Nutrition Perspective Shifts28:57 Impact of Shoe Drop on Running Injuries29:55 Marketing Zero Drop Shoes30:37 Personal Experiences with Running Shoes33:01 Cardio and Muscle Gains: Myth or Fact?41:00 Running Frequency and Injury Risk51:58 Meal Frequency and Metabolism Myths58:54 Conclusion and Listener EngagementFollow the pod at @liftingrunninglivingpodEmail us at liftingrunninglivingpod@gmail.comFollow JK at @coachjkmcleodFollow Kelly at @coachingklutz
In Episode 46 of 'Lifting, Running, and Living,' Coach Kelly and JK welcome Kelly's husband, Tyrel (Ty), as their special guest. They discuss recent fitness updates, including Kelly's deload week in her Wendler 531 program and Ty's journey with physical therapy for hip and knee issues. JK shares insights about recovering from a shoulder impingement and the benefits of experimenting with half-body split training. The hosts explore the pressure of fitness expectations in relationships and Ty's balanced approach to fitness, focusing on maintenance rather than constant goal-chasing. The episode concludes with a playful reflection on whether Kelly and Ty would have connected on the reality dating show, 'Love is Blind.'00:00 Introduction and Episode Kickoff01:00 Kelly's Lifting and Running Updates07:05 Ty's Physical Therapy Journey16:23 Coach JK's Health and Training Updates22:33 Exploring New Training Splits28:32 Meet the Special Guest: Ty32:38 Functional Fitness and High School Sports33:48 College Baseball and Rock Climbing34:53 Fitness Expectations in Marriage38:36 Meeting at the Climbing Gym42:19 Maintenance and Fitness Goals48:37 The Importance of Fitness Diversity01:01:39 Love is Blind and Relationship Reflections01:05:08 Podcast Wrap-Up and FarewellLinks:Tyrel's Instagram: https://www.instagram.com/millennial.carpenter/Follow the pod at @liftingrunninglivingpodEmail us at liftingrunninglivingpod@gmail.comFollow JK at @coachjkmcleodFollow Kelly at @coachingklutz
In episode 45 of 'Lifting, Running, and Living,' coaches Kelly and JK discuss their recent personal updates, including Kelly's experience with a new lifting program and JK's involvement in a reset program designed to establish foundational habits.They explore common challenges faced by runners and lifters during the winter season, such as lower motivation due to cold weather and less daylight. The hosts share various strategies for maintaining motivation, ranging from adjusting schedules and leveraging cross-training, to more creative ideas like using favorite shows or podcasts during workouts and combining errands with exercise. Additional discussions touch on nutritional adjustments during strength programs, the importance of realistic training plans, and the impact of setting clear, attainable goals.00:00 Introduction and Episode Kickoff00:28 Kelly's Lifting Program Update03:49 Nutrition and Adjustments07:16 Creatine Discussion12:55 JK's Reset Program Update22:48 Motivation During Winter28:35 Dealing with Unmotivated Days30:06 Seasonal Training Adjustments34:23 Planning Around Life Events40:07 Accountability Strategies54:08 Cross-Training Benefits59:20 Conclusion and Final ThoughtsFollow the pod at@liftingrunninglivingpodEmail us atliftingrunninglivingpod@gmail.comFollow JK at@coachjkmcleodFollow Kelly at@coachingklutz
In episode 44 of Lifting, Running, and Living, coaches Kelly and JK share updates from their personal lives, including Kelly's ongoing house renovations and her new lifting focus and JK's updates on his Run Club attendance and cardio sessions. The main segment dives into two research studies on nutrient timing. The first study explores the impact of protein timing on muscle growth. The second study examines the effect of delaying carbohydrate intake post-exercise on next-day performance in high-intensity interval training. The episode provides actionable insights on how nutrient timing can enhance training outcomes depending on the athlete's routine and goals. 00:00 Welcome and Introductions 00:19 Kelly's Home Renovation Update 05:07 Kelly's New Lifting Focus 14:39 JK's Running and Cardio Updates 20:58 True Crime Stories and YouTube Algorithms 26:30 Hot Dogs and Protein: A Smooth Transition 27:06 Protein Timing for Muscle Growth 28:15 Study Insights: Protein Timing and Muscle Growth 31:40 Practical Applications of Protein Timing 46:05 Delaying Carbs: Impact on Next Day Performance 50:35 Study Insights: Carbs and Performance 53:46 Practical Applications of Carb Timing 01:03:12 Concluding Thoughts and Listener Engagement Links: Does delaying carbohydrate consumption after exercise impair exercise performance the next day?: https://examine.com/research-feed/study/d3kDzd/ Protein timing for muscle growth: Exploring the postworkout “anabolic window”: https://examine.com/research-feed/study/9oxRGd/ Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In episode 43 of 'Lifting, Running, and Living,' hosts Kelly and JK share personal updates and discuss recent travel experiences. JK details his recent travels and shares observations from different gyms along the way. The episode also features a recap of Kelly's San Diego 5K race, where she achieved a notable post-collegiate personal record. The main topic of discussion focuses on a study exploring how caffeine can counteract the negative effects of sleep deprivation on athletic performance, with emphasis on its impact on 10K time trials. The hosts delve into the study's methodology, findings, and implications, while also adding their own insights and considerations. 00:00 Welcome and Introductions 00:17 Travel Updates and Gym Observations 03:58 Misguided Gym Advice 11:50 Bone Density and DEXA Scan 15:21 San Diego 5K Race Recap 28:53 Race Recap and Transition to Sleep and Caffeine 29:12 The Fun Article on Sleep and Caffeine 32:15 Understanding Caffeine's Effects 39:09 Study on Caffeine and Sleep Deprivation 44:34 Discussion on Study Results 52:02 Personal Experiences and Final Thoughts 56:16 Conclusion and Listener Engagement Links: https://examine.com/research-feed/study/983Mb0/ https://pubmed.ncbi.nlm.nih.gov/39438312/ Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this episode of Lifting, Running, and Living, hosts Kelly and JK reflect on their achievements and lessons from 2024, and discuss their plans, goals, and intentions for 2025. They revisit what they decided to take from 2023 into 2024 and evaluate their successes. Kelly shares her experiences with morning routines, and reading habits, and talks about reducing screen time. JK discusses cultivating presence, the evolution of his fitness training, and organizing his personal and digital life. Both hosts outline what they will carry forward into the new year, including personal projects and lifestyle changes. As a fun twist, they also reveal their words of the year for 2025, aiming to inspire listeners to set and re-evaluate their own goals. Join them as they wrap up the year and set the stage for new adventures and growth. 00:00 Introduction and Episode Kickoff 01:12 Reflecting on Last Year's Goals 02:47 What We Took into 2024: Training Category 11:31 What We're Taking into 2025: Training Category 23:48 What We Left in 2023: Training Category 33:49 What We Took into 2024: Living Category 42:30 What We're Taking into 2025: Living Category 50:25 What We Left in 2023: Living Category 58:25 What We're Leaving in 2024: Living Category 01:09:44 Choosing Words for the New Year 01:15:37 Wrapping Up and Listener Engagement Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
This week Kelly and JK discuss the importance of mental strength in fitness, underscored by a recent study highlighted in Psychology Today. The study reveals how beliefs about genetic predisposition can significantly impact physical performance and physiology in exercise and eating. The conversation also touches on how medical professionals should communicate genetic risk to patients and relates these findings to everyday life, including personal anecdotes and experiences. The episode wraps up with fun mentions of reality TV and plans for future episodes, including another 'Take it or leave it' segment. 00:00 Introduction and Episode Kickoff 00:23 Kelly's Holiday Trip Recap 03:14 Family Fitness and Gifts 06:27 Birthday Celebrations and Running at Sea Level 07:53 Cross Training and Gym Experiences 11:32 Run Club Commitment 14:36 Nine Week Reset Program 16:40 Holiday Stress and Year-End Reflections 21:06 Genetic Risk and Its Impact on Fitness 26:02 The Power of Perception in Exercise 27:56 The Impact of Belief on Physiology 30:33 Exploring the Role of GLP-1 in Nutrition 34:14 Mental Performance and Genetic Information 37:52 Personal Stories and Reflections 39:31 The Influence of Perception on Performance 46:32 Parenting and Perception 53:40 Concluding Thoughts and Reflections Links: https://www.psychologytoday.com/intl/blog/brainstorm/201901/learning-one-s-genetic-risk-might-affect-eating-and-exercise https://pmc.ncbi.nlm.nih.gov/articles/PMC6874306/ https://peteweishaupt.medium.com/behavior-before-success-5c7fa26a5732 Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this episode of 'Lifting, Running, and Living,' Kelly starts with updates about her new gym additions and joining a commercial gym due to foot pain and the benefits of cross-training. Meanwhile, JK provides insights on the retail industry's holiday season and his fat loss phase progress, along with his r(ese)t program that starts soon. The main topic of discussion focuses on the importance of strength training for older adults, drawing from an NSCA paper and personal training experiences. Kelly and JK emphasize individualized and periodized training programs, compound movements, power exercises, and balance work, debunking common fitness myths and encouraging older adults not to fear heavier weights. They also touch on mobility and everyday functional movements that can help improve quality of life as one ages. 00:00 Introduction and Episode Kickoff 01:02 Gym Updates from Kelly 03:37 Joining a Globo Gym 06:00 December Bingo Challenge 08:48 JK's Holiday Season and Fat Loss Journey 14:29 Nine Week Reset Program 18:44 Starting Strength Training Later in Life 28:18 Diving into Resistance Training 29:17 The Importance of Resistance Training for Older Adults 30:54 Challenges and Misconceptions in Strength Training 34:29 Implementing Strength Training for Older Adults 40:27 Practical Strength Training Tips 45:57 Case Studies and Real-Life Applications 01:03:06 Final Thoughts and Recommendations Links: r(ese)t program: https://drive.google.com/file/d/1he-JAI9JsjnzcGaKWa31vZEJpKL-ZSpg/view?usp=drive_link NSCA Paper: https://www.nsca.com/contentassets/2a4112fb355a4a48853bbafbe070fb8e/resistance_training_for_older_adults__position.1.pdf Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
Welcome back to 'Lifting, Running, and Living' with your favorite coaches, Kelly and JK. In Episode 39, Kelly shares her experience with her recent 5K race amidst dealing with plantar fascia pain, and JK shares his experiences with joining a local run club. Dive into the core discussion on the crucial differences between physical therapists and personal trainers. Learn about the significance of diagnosis, treatment, and the educational requirements that set these professions apart. They also share personal anecdotes about working around injuries and the significance of specialized training. Plus, stay tuned for an upcoming episode on the benefits of strength training as we grow older. Don't forget to leave your questions and suggestions for future episodes! 00:00 Introduction and Episode Kickoff 00:23 Kelly's 5K Race Update 01:06 Running with Plantar Fascia Pain 01:33 Race Day Decisions and Strategy 05:15 Post-Race Reflections and Recovery 07:13 Pumpkin Pie and Supplements 09:05 Flu and COVID Shots 13:13 Run Club Experience 28:28 Listener Questions: PT vs Trainer 31:14 Understanding the Term 'PT' in Different Regions 31:53 Clarifying the Roles of Physical Therapists and Personal Trainers 33:14 Diagnosing and Treating Injuries: The Role of Physical Therapists 36:15 The Importance of Referrals and Communication 38:52 Addressing Pain and Injury in Training 49:19 The Educational Pathways of Physical Therapists vs. Personal Trainers 54:36 Specializations Within Personal Training 57:23 Finding the Right Trainer for Your Needs 01:03:16 Strength Training for Older Adults 01:09:36 Conclusion and Listener Engagement Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this episode of 'Lifting, Running and Living,' Kelly and JK dive into various updates, including Kelly's Seattle trip, her recent 5k race, and JK's Clock-tober challenge. They discuss the Peter Attia lawsuit against Oura Ring, raising questions about transparency in influencer and sponsorship relationships. The episode concludes with an analysis of a study comparing the effects of lifting light versus heavyweights on short-term fatigue, particularly in trained individuals. 00:00 Introduction and Episode Kickoff 00:18 Kelly's Updates: Co-Hosting and Seattle Trip 09:21 5K Race Recap and Reflections 13:39 Strength Training and Overhead Press 21:01 Clocktober Challenge and Sleep Improvements 28:08 Adjusting Training Schedule for Basketball Season 31:58 Peter Attia Lawsuit Against Oura Ring 32:36 Introduction to the Peter Attia Lawsuit 33:45 Samsung vs. Oura Ring: The Legal Battle 38:34 Transparency in Sponsorships and Brand Deals 41:32 The Importance of Transparency in Fitness Influencing 50:46 Lifting Light vs. Heavy: A Study on Fatigue 56:35 Study Findings and Practical Takeaways 01:10:34 Consistency in Training and Social Media 01:17:04 Conclusion and Sign-Off Links: Magnus x Will Tennyson video: https://youtu.be/e1xvPrh2uD8 Attia vs Oura: https://www.youtube.com/watch?v=rWY4vvvVNUo IG post: https://www.instagram.com/p/DB4A-whMxta/?img_index=1 Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this comprehensive episode, hosts Kelly and JK from 'Lifting, Running, and Living' dive into a variety of engaging topics, starting with updates on Kelly's new laptop and her upcoming work trip to Seattle. The hosts also share personal updates including Kelly's upcoming 5K run and JK's experience from the University of Alabama family weekend, providing a glimpse into SEC football culture. The episode transitions into a discussion on Camille Heron's Wikipedia scandal in the ultra running community and the impact of Whoop's new step count feature. Additionally, the hosts evaluate Strava's new AI feature, comparing it to other AI-driven fitness apps like Garmin and Whoop, and discuss its potential pitfalls and benefits. Wrapping up, the hosts tease future episodes involving the Oura Ring, a guest interview on Breast Cancer Awareness, and an inspiring story from a trainer overcoming injury and weight loss. 00:00 Introduction and Episode Kickoff 00:55 Kelly's New Laptop and Tech Talk 03:13 Work Trip to Seattle 04:41 Travel Habits and Hotel Preferences 12:32 Upcoming 5K and Training Plans 14:56 Family Weekend at University of Alabama 20:20 Fat Loss Phase and New Scale 24:07 Hot Topics: Wikipedia Scandal 33:43 Sponsorship Speculations and Athlete Preferences 35:23 Whoop's Step Count Controversy 38:06 Business Decisions and Integrity 41:16 Comparing Fitness Trackers 52:34 Strava's New AI Feature 01:06:56 Upcoming Topics and Podcast Updates Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
Welcome to episode 36 of Lifting, Running and Living! This week, Kelly shares insights on cutting down screen time, the mindful usage of social media, and a quirky coffee brand that helps feed homeless cats. JK talks about group fitness challenges like 'Step-tember' and 'Clock-tober,' and highlight some strategies for improving sleep patterns. The duo also explores the aspects of strength training and building muscle with an in-depth explanation of the three principles - mechanical tension, metabolic stress, and muscle damage. Plus, they cover assistance from fitness apps and how to adapt training programs to individual needs, bringing a blend of casual chat and valuable health insights to the conversation. 00:00 Introduction and Episode Kickoff 00:46 Kelly's Screen Time Reduction Journey 06:53 Coffee and Cats: Kitty Town Coffee 09:37 Strength Training and Deload Week 20:06 Client Challenges: Step-tember and Clock-tober 30:42 Upcoming Family Weekend and Football Game 31:25 Introduction to Today's Topic: Training to Build Muscle and Strength 31:43 Deload Week and App Adjustments 33:36 Understanding Hypertrophy and Strength Training 36:37 Three Principles for Building Muscle 38:01 Mechanical Tension Explained 39:36 Metabolic Stress and Muscle Damage 55:19 Volume and Progressive Overload 01:02:22 Addressing Client Concerns and App Adjustments 01:08:16 Conclusion and Final Thoughts Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this “late-night episode” of 'Lifting, Running, and Living,' coaches Kelly and JK dive into their latest updates and tackle the intriguing topic of personalized workout plans. Kelly shares her experiences with a new tech startup job and switching back to using her Whoop, while JK talks about the status of his current fat loss phase. They then jump into a discussion on an Outside Magazine article questioning the efficacy of personalized training plans, ultimately emphasizing the importance of individualized guidance in training. From personal anecdotes to article breakdowns, join them for an insightful and entertaining conversation. 00:00 Welcome to Lifting, Running, and Living 00:16 Late Night Podcast Vibes 01:11 Social Media and ClearSpace App 01:58 Updates and New Job Adventures 02:24 Feed Your Habits Merch 03:28 Balancing Work and Coaching 10:23 Whoop Tracker and Fitness Data 25:34 New Strength Training Program 29:59 Cutting Phase Progress 35:47 Planning a Reset Week 36:26 Struggling with Low Energy 38:49 Observations on Impatience 42:35 Microwave Society 44:04 Reviewing an Article on Personalized Training 45:06 Debating the Effectiveness of Personalized Workouts 01:13:19 Genetics and Training Response 01:15:09 Wrapping Up and Final Thoughts Links: https://www.outsideonline.com/health/training-performance/personalized-training-advice/ Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
Welcome back to another episode with your favorite coaches, Kelly and JK! This time, it's all about updates. First, Kelly dives into her experience with the Clear Space app and how it's helping her manage screen time for various apps like Instagram and Threads. JK shares his thoughts on gratitude and celebrating milestones while dealing with life's highs and lows. We also hear about Kelly's COVID-19 recovery journey, making strides in running, and her birthday run with friends. JK updates us on his fat loss phase, the importance of comfortable challenges from his recent read, 'The Comfort Crisis,' and his experiment with InBody scans. The biggest news? Kelly's going back to tech as a data analyst, while still keeping her coaching passion alive. Exciting times ahead! 00:00 Introduction and Episode Overview 01:10 Living Update: Clear Space App 03:57 Living Update: Practicing Gratitude 12:28 Training Update: COVID Recovery 16:51 Training Update: Fat Loss Phase 27:30 Living Update: Birthday Reflections 30:44 Living Update: The Comfort Crisis Book Review 38:55 Book Recommendation and Audience 41:23 New Job Announcement 42:14 Balancing Coaching and Tech 53:52 InBody Scan Experience 01:08:51 Podcast Scheduling Challenges 01:11:57 Closing Remarks and Contact Info Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
Welcome back to Lifting, Running and Living! This week, Kelly's recovering from the vid and discussing her return to fitness, and effective productivity tools like ClearSpace to manage social media distractions. JK's in a fat loss phase and today (8/30) is his birthday!! They delve into the emotional impact of social comparison within the fitness community and share advice on handling feelings of inadequacy. They explore the intricacies of social media's influence on athletes' self-perception and balancing achievement celebrations without inducing inadequacy as coaches. Additionally, the episode highlights the significance of committing to the process and recognizing milestone wins. 00:00 Introduction and Episode Kickoff 00:20 Kelly's COVID Experience 02:43 Recovery and Return to Training 05:31 Heart Rate Variability and Resting Heart Rate 12:46 ClearSpace App and Social Media Usage 27:16 Ty's Baseball Finals 29:09 JK's Fat Loss Journey 38:31 Age and Perception of Aging 41:34 Distracted Driving Concerns 47:42 Social Media and Fitness Comparisons 01:01:30 The Impact of Posting Race Results 01:21:47 Using AI 01:26:46 Conclusion and Wrap-Up Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
This week, Kelly and JK mix fitness updates, Olympic highlights, and lively chats. Kelly's juggling a new lifting routine with running, while JK's adjusting to family changes with Ava off to college. They rave about 2024 Olympic moments—Kelly's hyped on women's sport climbing and Sifan Hassan's epic triple, JK on Quincy Hall's gutsy 400m finish and Simone Biles' inspiring performances. They also mention Sha'carri's iconic 4 x 100m finish, Sydney McLaughlin-Levrone's dominance and FloJo's legend status. Enjoy! 00:00 Introduction and Episode Kickoff 00:26 Kelly's Lifting Program Update 02:59 Challenges and Adjustments in Training 16:56 Ty's Baseball Highlights 19:15 Ava's College Move-In Experience 31:37 JK's Training and Upcoming Plans 37:17 Olympic Highlights Teaser 44:05 Impressive Speed Climbing Records 44:52 Brooke Raboutou's Journey to the Finals 46:03 Scoring and Chaotic Lead Climbing 47:01 Emotional Moments in Climbing Finals 49:43 Dynamic Movements in Climbing 51:38 Men's 400 Meter Run Highlight 52:08 Quincy Hall's Gut Check Performance 01:01:28 Sifan Hassan's Unheard of Triple 01:04:41 Simone Biles' Comeback Tour 01:14:15 Sha'Carri Richardson's Iconic 4x100 Finish 01:23:07 Sydney McLaughlin's Domination 01:27:27 Closing Remarks and Podcast Recommendations Ty's game winning out: https://www.instagram.com/p/C-jLEyzuprV/?igsh=MXQ1bTRwaTd6Z2N1dg== Watch on Youtube: https://www.youtube.com/playlist?list=PL599I12BSu7w6gWoC0Cz6ONnMjo-v3Rk9 Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In episode 31, Kelly and JK start with their latest life updates as per usual. Kelly details her new lifting program and potential ghost in the house. JK launches his new company and reflects on his recent training. The real talk begins with a dive into tough love coaching, exploring its merits and misinterpretations. Through personal stories, listener feedback, and ChatGPT insights, they debate whether tough love aids or hinders progress. They also discuss balancing toughness with empathy, the emotional impacts on coaches, and setting boundaries. Tune in for laughs, thoughtful discussions, and practical coaching tips! 00:00 Introduction and Episode Kickoff 00:47 New Lifting Program Updates 11:06 The Mysterious Measuring Cup 20:53 Launching a T-Shirt Company 25:00 Distracted Training and Coaching Insights 37:35 Tough Love in Coaching 43:53 Introduction to Tough Love Coaching 45:45 Defining Tough Love Coaching 46:25 ChatGPT's Perspective on Tough Love 47:45 Personal Experiences and Opinions 49:56 Tough Love vs. Empathy in Coaching 53:20 Real-Life Coaching Scenarios 56:32 Balancing Tough Love and Support 01:20:51 Gender Perspectives on Tough Love 01:32:10 Final Thoughts and Wrap-Up Feed Your Habits (JKFYH for 10% off): https://feedyourhabits.com/ Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
Join coaches Kelly and JK as they kick off Episode 30 with fun updates and a deep dive into the impact of sponsorships for coaches. Kelly shares her recent sweat test results and insights into sodium intake during runs, plus a recap of her Vail Hill Climb success. JK talks about his recent family road trip, navigating training during travel, and the importance of maintaining flexibility and strength. They discuss the controversial topic of whether coaches should have sponsors, bringing different perspectives to the table. Tune in for all this and more! 00:00 Introduction and Episode Kickoff 00:37 Kelly's Sweat Test Results 02:27 Electrolytes and Endurance Sports 07:49 Kelly's Vale Hill Climb Recap 10:08 JK's Family Road Trip 11:54 JK's Training and Travel Routine 16:25 Functional Benefits of Training 27:03 Coaching and Sponsorships Debate 35:24 Debating Bias in Coaching Sponsorships 37:13 The Role of Transparency in Sponsorships 40:28 Personal Experiences with Sponsorships 47:24 Indirect Sponsorships and Hidden Biases 51:13 The Coaching Tree and Industry Connections 57:22 Navigating Sponsorships with Integrity 01:08:28 The Challenge of Solo Podcasting 01:11:16 Reflecting on Legacy and Timeless Advice 01:15:49 Wrapping Up and Listener Engagement Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this episode, Kelly and JK discuss the importance of tailoring workout routines to individual preferences and pushing through less enjoyable workouts to reach performance goals! They share personal updates, including Kelly's sweat test results and JK's muscle-building journey. The main chat revolves around a social media debate on the 'perfect' workout plan versus one that clients will actually stick to. They delve into managing client preferences, the importance of hated yet essential workouts, and the benefit of repeating routines to track progress. They also cover various client scenarios, the psychology behind training adherence, and the balance between structure and flexibility. 00:00 Introduction and Episode Kickoff 00:36 Addressing Current Events and Personal Struggles 02:09 Running Updates and Hydration Insights 08:37 Lifting and Unilateral Exercises 12:24 Training Phase and Nutrition Strategy 18:44 Mindful Eating Challenge 25:32 Sneaker Donation Experience 36:41 Discussion on Effective Workouts 41:06 Balancing Client Engagement and Evidence-Based Training 41:34 Understanding Client Preferences in Training 42:51 Addressing Dislikes in Training Programs 43:26 Flexibility in Personal Training 45:20 The Importance of Enjoying Your Workouts 47:09 Handling Client Resistance to Specific Exercises 48:10 The Role of a Coach in Identifying Client Behavior 49:07 Strategies for Overcoming Training Challenges 01:02:41 Incorporating Variety in Training Plans 01:09:07 The Value of Repeating Workouts 01:18:42 Upcoming Topics and Podcast Announcements Links: https://gotsneakers.com/ Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this episode, Kelly and JK bring you updates from their recent adventures, like Kelly's morning run challenge and JK's trip to Rickwood Field. Then, they dive into the art of balancing competing fitness goals, whether you're aiming for fat loss or training for a marathon. Inspired by Greg McKeown's 'Essentialism,' they unpack the evolution of the term 'priority' and its critical role in both fitness and business. They also explore the concept of periodization in training and the struggle of ranking fitness goals. Don't miss their lively chat on navigating challenges, making tough decisions, and achieving long-term success in your fitness journey! 00:00 Introduction and Episode Kickoff 00:50 Morning Run Challenge Updates 03:42 The Importance of Challenges 15:15 Sweat Test and Hydration Insights 18:09 Grocery Store Struggles 23:11 Olympic Trials and Snoop Dogg's Appearance 34:36 Travel and Technical Difficulties 47:07 Introduction to Competing Goals 47:39 Social Media Impact on Engagement 49:04 The Viral Post on Threads 50:04 Debate on Competing Goals 51:06 Reading and Responding to Comments 55:03 Importance of Identifying Priorities 58:34 Challenges in Prioritizing Goals 01:02:17 Balancing Multiple Activities 01:11:09 The Concept of Periodization 01:23:42 Final Thoughts and Wrap-Up Links: The thread in question: https://www.threads.net/@coachjkmcleod/post/C79NVTvRz1n?xmt=AQGzZM79RYXHOW9XOZPzzQ0CqwR0DsRK60IAjkfY0GD1cA Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
Kelly and JK dive deep into the controversy surrounding Spring Energy's 'Awesome Sauce' gel, which was found to have significantly less carbs than advertised. They discuss the broader implications of such mislabeling in the sports nutrition industry, highlighting the importance of accurate carbohydrate data for athletes. The conversation expands to examine industry practices, ethical responsibilities of coaches, and the necessity of third-party testing, drawing parallels with the Volkswagen emissions scandal. 00:00 Introduction and Episode Kickoff 00:27 Kelly's Life Updates 00:53 Wedding Stories and Mishaps 07:14 Morning Running Challenge 08:30 Cicada Invasion Discussion 13:48 Ava's Graduation Party and Parenting Tetris 18:28 Fitness Goals and Step Count Challenges 27:59 Reading Goals and Strategies 32:21 Spring Energy Awesome Sauce Controversy 36:33 Lab Results Reveal Shocking Findings 36:58 Community Reactions and GoFundMe Efforts 38:28 Spring Energy's Response and Reformulation 38:51 Non-Runner's Perspective 41:50 Koop vs. The Roches: Ultra Running's Biggest Beef 57:42 Underfueling Concerns and Class Action Speculations 01:04:25 Comparisons to Other Food Labeling Scandals 01:09:27 Coaching Ethics and Sponsorship Dilemmas 01:24:05 Listener Engagement and Episode Wrap-Up Links: MFA 120. WTF is going on with Spring Energy Awesomesauce? https://spotifyanchor-web.app.link/e/egycKIJBbKb Koopcast Spring Energy episode: https://podcasts.apple.com/us/podcast/koopcast/id1489494447?i=1000657480774 Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
This week Kelly and JK delve into the world of AI-generated running plans by reviewing detailed training programs created by ChatGPT for different race distances and time goals. They critically examine plans for a 1:45 and 2:30 half marathon, and a 50K ultra, discussing aspects like weekly mileage, workout descriptions, taper strategies, and the inclusion of strength training and nutrition advice. Kelly offers her take on what works, what doesn't, and how these AI-generated plans stack up against those crafted by human coaches. 00:00 Welcome to Episode 26: Updates and Trail Race Experiences 00:31 Kelly's Trail Race Recap and Future Plans 07:12 Personal Updates and Transitioning to In-Person Training 08:42 Training Focus: Muscle Building and Running Intervals 14:38 Preparing for High School Graduation and Reflecting on the Pandemic's Impact 20:37 Analyzing Three Running Training Plans from ChatGPT 22:29 Analyzing the 1:45 Half Marathon Plan 39:32 Detailed Analysis of the 2:30 Half Marathon Plan 47:58 Unpacking the 50K Ultra Marathon Plan 01:05:50 Final Thoughts on Training Plans and Future of Coaching Links: LRL Episode 6: https://spotifyanchor-web.app.link/e/aSOvcn6nOJb Half marathon with 1:45 time goal (8:00 pace): https://chatgpt.com/share/7cb1fb1b-9d41-4479-9e24-dee99412a42e Half marathon with 2:30 time goal (11:26 pace): https://chatgpt.com/share/6aa93bd7-12f2-4577-965d-d02e256f8501 50k plan for 7 hour finish: https://chatgpt.com/share/0b5e6bbb-84b6-46ac-b30d-bc828b3e76a6 Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
Coaches Kelly and JK share their personal fitness journeys and emphasize the importance of the right workout intensity for gains in lifting and running. They offer practical tips on gauging effort levels, debunk myths about 'no-repeat' exercises, and discuss workout duration. The conversation shifts to the influence of genetics on fitness outcomes and how coaches manage client expectations. It underlines the psychological impact of comparing oneself to others due to genetic differences, the effect of social media, and the necessity of realistic goal-setting. 00:00 Welcome to Episode 25 and Listener Reviews 01:36 Personal Updates and Balancing Fitness Goals 03:09 Training Frequency: Running, Climbing, and Lifting 04:23 The Challenge of Balancing Multiple Fitness Modalities 05:34 Understanding the Value of a Coach 09:50 Navigating Social Media and Business in Fitness 12:05 Trail Race Preparations and Baseball Updates 14:41 Reflecting on May Goals and Challenges 24:16 The Importance of Accountability in Fitness Groups 28:39 Simplicity Syndrome: Sharing Basic Knowledge 36:23 Training Intensity: Are You Pushing Hard Enough? 44:23 Navigating Fitness Tech: Charging Habits and Data Insights 45:09 Beyond Numbers: A Holistic Approach to Coaching 45:53 Muscle Maintenance vs. Growth: Training Intensity Explained 49:22 Mechanical Tension: The Key to Muscle Growth 50:33 Evaluating Workout Intensity: Rep Speed and Time Under Tension 58:46 Running Hard Enough: Understanding Workout Intensity 01:15:03 The Role of Genetics in Fitness Goals 01:23:42 Concluding Thoughts Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
LRL's first guest is on the podcast today! Kelly and JK welcome guest Joy Parish and engage in a wide-ranging discussion that covers personal social media algorithms, reality TV favorites like 'Vanderpump Rules' and 'The Valley,' and the deeper implications of social media on mental health and self-perception. Kelly, Joy, and JK explore how their Instagram explore pages reflect their interests from fitness debunking content, WNBA updates, Virgo memes, to dad humor. Joy shares insights from her professional background in mental health therapy, emphasizing the importance of approaching social media with intention to protect mental well-being. The conversation also touches on their preferences and critiques of reality TV narratives, speculating on the future revelations about the reality TV industry. The episode concludes with actionable advice on navigating social media healthily, emphasizing critical thinking and self-reflection. 00:00 Welcome to the Podcast with Special Guest Joy! 01:48 Getting to Know Joy: From Mental Health to Podcasting 03:05 Taylor Swift Fandom: A Deep Dive 07:26 The Wordle Streak Ends: A Discussion on Popular Games 10:49 Exploring Personal Updates and Words with Friends 13:53 Nostalgia Trip: From Nancy Drew to Fortnite 14:57 Travel Plans and Embracing Flexibility 17:24 Main Topic: What's in Your Instagram Algorithm? 25:19 Navigating the Corporate World: A Reality Check 26:18 The Challenges of Professional Communication and Responsibility 26:59 Relating Management to Coaching: Insights from 'The Last Dance' 30:00 Reality TV and Its Impact on Our Lives 36:21 Exploring Personal Interests and Social Media Algorithms 41:01 The Virgo Personality: Traits and Reflections 43:56 Considering a Midlife Career Shift: From Podcasting to Detective Work? 48:50 Social Media's Influence on Mental Health and Self-Perception 50:23 Mental Health in the Age of Social Media 53:31 Wrapping Up Follow Joy at @joyandclaire_ Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this episode, Kelly and JK explore the multi-dimensional aspect of coaching effectiveness beyond simple metrics like age, gender, physical attributes, and race. They delve into the importance of relatability, sharing their own experiences and the nuanced ways in which a coach's background and life experiences can influence a client's choice, while simultaneously challenging the idea that a coach needs to mirror their clients in all aspects. The discussion critically examines the traditional methods of selecting coaches, such as those employed by Beachbody and Optivia, and advises listeners on the importance of communication skills, understanding, and the ability to tailor approaches to individual client needs over mere demographic similarities. The episode completes with encouragements for listeners to remain open to changing coaches in the search for the right match, emphasizing patience and the ultimate goal of a fruitful coaching relationship. 00:00 Welcome to the Show: Introductions and Updates 00:26 Kelly's Ankle Saga: A Trail Run Gone Wrong 03:59 Family Visits and Wind Warnings 05:38 Ty's Baseball Debut: Joining the Wise Guys 08:21 Climbing and Training: Keeping It Consistent 10:21 JK's Updates: Daily Mile Challenge and Family Visits 15:01 Eclipse Traffic Nightmare: A Journey Extended 20:17 Listener Reviews: Feedback and Reflections 33:22 Relatability in Coaching: Performance and Experience 43:59 The Impact of Social Media and Client Preferences 45:28 Age and Experience Discussion 01:03:59 Diversity and Representation in Coaching 01:14:52 Choosing the Right Coach: Beyond the Surface 01:24:31 Concluding Thoughts Links: Ty's baseball content: https://www.instagram.com/tyrelbespoofin/ Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this episode, Kelly and JK dive into a quarterly review template to assess how their 2024 fitness goals are going (apologies to anyone working in corporate who got PTSD from this conversation). The episode starts off with updates including Kelly's training schedule and JK's trip to Las Vegas. The meat and potatoes is the quarterly review, utilizing the 3-2-1-1 structure: 3 wins, 2 opportunities/areas of improvement, 1 strategy to address a win and 1 strategy to address an opportunity. If you're interested in performing your own Q1 review, share it and tag the pod on instagram @liftingrunninglivingpod! 00:00 Kickoff with Personal Updates and Training Struggles 00:33 Kelly's Updates: Training Schedule, Biggest Training Week, and Ty's Birthday 11:36 JK's Updates: Vegas Trip and Muscle Building 24:21 Quarterly Review of 2024 Goals and Strategies 27:20 Three Wins 51:37 Two Opportunities/Areas of Improvement 01:09:55 One Strategy to Address a Win 01:16:38 One Strategy to Address an Opportunity Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this podcast episode, your favorite coaches are back to give their updates and then riff on navigating fitness information online. Kelly updates us on her home gym, running, and stray cats. JK updates us on his trip to the Arnold and current training. The main topic is a discussion around how consumers can know if information is good or bad online, including what Kelly and JK look for and red flags. The conversation concludes with a musing around the responsibility of consumers and creators around content. 00:00 Welcome to Episode 21: Coaches Catch-Up and Updates 00:28 Kelly's Home Gym Experience and Running Updates 04:36 Ty's Convention Adventures and Dune Two 10:47 Kelly's Stray Cat Update 16:21 JK's Vegas Conference Insights and Arnold Expo Adventures 33:42 Navigating Fitness Information Online: A Critical Discussion 37:37 Credentials and Certifications: The Red Flags and Gold Standards 48:21 Misinformation vs. Misapplication 51:10 'Science-Based' Information 01:03:16 The Responsibility of Content Creators and Consumers 01:22:08 Wrapping Up Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
This episode Kelly and JK kick off with some personal updates, as always, before getting to the main topic. Kelly discusses her new home gym set up and experience with getting cavities filled without novocaine. JK discusses his current muscle building phase, latest audiobook, and the recent AT&T service outage. This leads to a tangent about businesses vs customers and a story about travel insurance before getting to the “This or That” segment about lifting. 00:17 Kelly's Home Gym Update 15:05 Filling Cavities without Numbing 23:44 JK's Muscle Building 29:57 When Justice Sleeps 35:59 AT&T Service Outage Discussion 50:48 Kelly's Travel Insurance Story 01:01:54 This or That: Lifting Edition 01:28:34 Wrapping Up Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
This episode Kelly and JK kick off with some personal updates, as always, before getting to the main topic. Kelly discusses her walking pad debacle, current training and scheduling woes, group runs and all the podcasts she's recording this month. JK reflects on his daughter's 18th birthday, a psychological thriller (!!) that he recently read, and a sleep challenge he implemented with this clients. This leads to a tangent about sleep before getting to the “This or That” segment about running. 00:34 The Sad News: Walking Pad Breakdown 08:10 The Home Gym Project 08:55 The Struggles of Scheduling Workouts 17:32 The Return of Group Runs 18:18 The Podcasting Marathon 22:49 Ava's Birthday 23:27 JK Read a Psychological Thriller! 28:21 JK's Sleep Challenge with Clients 32:17 Sleep Tangent 47:13 Fun Segment: This or That Running Edition 01:05:47 Wrapping Up Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this episode, hosts Kelly and JK delve into personal discussions related to their individual training goals for the new year. Kelly shares her initiatives in increasing running volume, maintaining strength training, and undertaking daily walks. JK details his ongoing pursuit of muscle-building, a focus on cardiovascular health, and his interest in completing a trail run style event. Additionally, they share their thoughts on setting goals, working with a fitness coach, and the intricate dynamics in various types of sports competitions. They also have a light-hearted conversation about their lives, observing the correlation of fitness to everyday life, habits and proclivities. Important note – they are always open to listener questions and suggestions for future podcast discussions. 00:12 Kelly's Updates: Back to Training and Balancing Schedules 01:19 The Struggles of Fitting in Gym Time 09:21 The Challenges of Managing Multiple Cats 13:06 JK's Updates: Basketball Tournaments and Observations 20:44 Kelly's Goals: Increasing Running Volume and Strength 25:44 Considering Powerlifting and Bench Press Goals 32:50 CrossFit and the Perception of Fitness 38:13 The Importance of Daily Movement 46:51 The Difference Between Goals and Official Goals 49:04 The Importance of Building Muscle and Cardiovascular Health 55:31 The Role of Events in Goal Setting 01:02:48 Upcoming Content on MFA 01:09:05 Upcoming Content on HMU 01:10:39 Kids Talk Sports Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this episode, Kelly and JK discuss signs of overtraining and under-recovery in relation to lifting and running. They talk about factors such as persistent muscle soreness, elevated HRV and RHR, inability to make progress in training, and impact on energy and mood. They point out the importance of understanding your baseline before identifying changes as a sign of overtraining. Kelly and JK have a dialogue about taking into account individual lifestyle factors when designing training plans, the imbalance between wanting to train more but not being able to due to lifestyle constraints, and how a lack of recovery can actually manifest in irritability and mental exhaustion. 01:12 Kelly's Race Experience and Reflections 08:06 JK's Updates and Thoughts 18:05 Main Topic: Am I Training Too Much? 25:37 Understanding Heart Rate Variability (HRV) and Training 30:46 The Importance of Baseline in HRV Tracking 34:25 Energy Levels, Fatigue, and Training 35:11 Motivation and Training 36:04 Inability to Progress in Training 40:41 Energy and Mood Outside the Gym 48:44 Overtraining or Under Recovering: A Perspective 49:51 The Impact of Overtraining on Daily Life 56:20 The Role of Nutrition in Training and Recovery 58:14 Wrapping Up: Recognizing and Addressing Overtraining Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
In this episode, hosts Kelly and JK discuss their strategies for the new year, beginning with intentional changes they are making and the concept of 'taking' and 'leaving' certain aspects of their lives. They also discuss their tradition of selecting a 'word of the year' to guide their personal and professional paths. 00:57 Coach Kelly's Updates 08:32 Coach JK's Updates 19:55 Take it or leave it intro 25:04 What We're Taking to 2024L Training Category 37:00 What We're Leaving in 2023: Training Category 44:14 What We're Taking to 2024L Living Category 57:33 What We're Leaving in 2023: Living Category 01:13:31 Choosing a Word for the Year Send us your 'take it or leave it' lists on email or IG! Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
This week for the main topic, Kelly and JK dissect the 2024 Fitness Predictions put out by MindBody in July. They give their take on each of the 6 predictions and whether they agree or disagree. As always, this is preceded by training and life updates and sprinkled with random tangents. Enjoy! 00:31 Kelly - Discussion on Training and Injuries 01:43 Kelly - Preparing for the Hot Chocolate Race Series 10:38 Kelly - Mystery of the New Cat 14:41 Kelly - Coaching for All In Trail Collective 16:07 JK - Training Updates and Future Plans 25:05 JK - Living Updates and Holiday Plans 36:20 Fitness Predictions for 2024 42:10 Boomers go boutique 46:49 Warming up to hot and cold 52:21 Z's are the best medicine 57:42 The Demand for Science-Based Beauty and Wellness 01:05:10 The Growth of Community Events in Beauty and Wellness 01:11:59 Strength Training as a Focus for Longevity 01:28:48 The Fitness Predictions of 2023 01:33:52 The Misuse of 'Hot Takes' in Fitness Discussions 01:41:27 MFA and HMU updates and outro Follow the pod at liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at coachjkmcleod Follow Kelly at coachingklutz
It's about time we touched on the topic of strength training for runners, so here we go! We explore arguments against strength training, deep dive into a study, and our usual updates and tangents. Topics: 00:00:24 Kelly's updates: training & Garmin's lactate threshold test 00:22:17 Kelly's sad update 00:30:47 Books update 00:32:30 JK's training update 00:37:30 Sticking to a program as it's designed 01:01:19 Strength training for runners: arguments against, road vs trail runners 01:15:01 Deep dive into study about strength vs endurance vs concurrent training 01:55:37 Outro Enjoy! Links: Road vs trail runners study: https://pubmed.ncbi.nlm.nih.gov/36515604/ Koop's thoughts on the above study: https://podcasts.apple.com/us/podcast/differences-between-elite-road-and-trail-runners/id1489494447?i=1000596674543 Study we dove into: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518107/ Follow the pod on IG at liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at coachjkmcleod Follow Kelly at coachingklutz
Tis the season to talk about training over winter some more! Sprinkled with life updates and random tangents as always. Enjoy! 00:00:28 Kelly's updates: foot injury and training 00:09:54 JK's 1 mile farmer carry story 00:17:08 Group runs 00:36:08 JK's updates: fat loss phase, next training phase & in person coaching 00:50:26 Review shoutouts 00:54:02 The winter grind 01:31:36 75 hard tangent 01:47:17 Matt Rife tangent 01:57:10 Outro Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
The title says it all: this week we dive into a variety of mistakes we've both made over the years as athletes and how we would approach them differently. Enjoy! 00:53 Kelly's updates: Halloween, return to run, reading goal and Advice for Girls 17:29 JK's updates: current training, fat loss, recent books and Stoicism 42:24 Mistakes we've made as athletes Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
The episode all about home gyms. Having gym equipment at home can help you stick to your strength program (or get your strength training in period). It can be overwhelming figuring out which equipment is essential and which is nice to have. Listen in for our thoughts: 00:25 Kelly's update: foot issue, lifting and new group run 14:50 JK's trip with Ava, fat loss update & what's next with training 31:30 Hybrid training 39:50 Halloween & daylight savings ending 57:35 Home gyms! What JK and Kelly have at home 01:06:44 Home gym essentials & how to prioritize 1:24:10 Listener Q: Half or full rack? 1:28:54 Listener Q: how to balance building out a home gym for a couple with different lifting needs 01:38:14 Finding gym equipment Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
A timely episode since Kelly just ran her hardest race ever and is in full recovery mode! Here's what you can expect: 01:19 Kelly's AZ trip 07:19 Kelly's 50 mile race recap 36:00 JK's annual father daughter concert & life updates 55:00 Post event recovery 01:05:43 Fear of losing fitness post event 01:14:35 Fear of losing momentum 01:42:24 Upcoming content on MFA and HMU Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
This week is all about training challenges! The scenarios we touch on include staying committed to training while traveling, dealing with judgmental people, and feeling pressure around drinking events. 00:33 JK's updates: kids and his fat loss phase 16:26 Kelly's updates: anniversary run + train ride and travel 36:32 Sponsorships on podcasts 43:42 Training while traveling when you have an event coming up 45:40 Expectations around training while traveling 58:00 Staying committed to training while traveling 01:07:06 Common travel scenario: late night hangs and drinking 01:18:00 Involving others in your training while traveling 01:24:17 How having an established identity helps 01:34:00 People commenting on food and beverage choices 01:41:21 Updates from Help Me Understand podcast and The Multifaceted Athlete podcast Enjoy! Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
Do you want to train for an endurance event, whether it's a race or a hike on a vacation, but feel like you don't have time to train for it? This episode is for you! Our example scenario revolved around hiking, but if you want us to weigh in on your specific scenario, shoot us a DM or email! We also chatted about: 00:32 Kelly's training, anniversary and life updates 17:07 JK's training update & mile time trial 36:04 who is a beginner strength trainer? 46:42 Whoop fitness tracker 56:24 Training for longer distances when you're “short on time” 1:14:04 Getting creative with training for hikes 1:22:10 How mentality affects an event 1:30:47 Maintenance 1:40:55 MFA & HMU updates Enjoy! Listen to the latest episode of This is Joy and Claire Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
This week we're chatting all about training for running and lifting at the same time and options for training when you don't have a specific event on the calendar. 01:16 - Kelly's recent race experiences 08:18 - Kelly's 50 mile training 15:10 - Male default & bias against women 29:18 - JK's birthday plans 33:09 - JK's fat loss update 48:41 - Listener question: how to manage feeling overwhelmed and be confident you can progress in both running and lifting 01:02:26 - Training without an event on the calendar 01:27:58 - Having fun vs achieving a specific goal 01:37:13 - Upcoming content on HMU and MFA 01:42:47 - Are we team pumpkin? Enjoy, and don't forget to leave a rating and review if you like these episodes! Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
We're finally talking about AI today! Specifically we're discussing an AI generated (ChatGPT) strength plan that JK got through various prompts. We also cover: 00:28 - Kelly's running & Leadville 100 6:43 - JK's trip and fat loss phase 20:33 - Sleep challenge 28:09 - Morning routines 55:11 - AI in the fitness space 1:09:19 - AI generated strength program 1:30:00 - generative vs predictive AI article 1:35:00 - do we see ourselves using ChatGPT? Enjoy! Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
We intended to cover a very different topic than we actually covered, but we were on a roll and couldn't stop talking about processing feedback from clients and on social media. As coaches, we always welcome feedback from clients and want to continually improve, but it can be hard to process brutally honest feedback. Kelly and JK explore this today and the complexity of social media posts. ~ 1:00 Updates from JK - working with a coach, upcoming travel ~ 11:30 Updates from Kelly - ultra training ~ 22:00 How we train ourselves vs our athletes ~ 30:30 Feedback from clients ~ 51:25 Being coachable vs knowing how to maximize the coaching experience ~ 1:05:00 Should social media posts be all inclusive? ~ 1:21:30 The gender data gap (Up to Speed and Invisible Women: Exposing Data Bias in a World Designed for Men) ~ 1:35:00 The history of "Don't mess with Texas" Enjoy! Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
It's hard to capture everything covered in an almost TWO HOUR episode, but here are some highlights: Kelly's upcoming ultras JK's recent travel Upcoming birthdays (we're both Virgos!) The meat and potatoes: a question from Mom! How do we approach coaching athletes who are not like us? Helping athletes who aren't feeling motivated A motivational talk from JK The handicap parking spot vs stall debate Enjoy and please rate and review if you're loving our convos! Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
We're back for another episode! We're switching up our release schedule so that these come out the week we record (hence why you get 2 episodes in a row this week!). This week, the bulk of our convo hashes out a recent deload study (linked below) and our thoughts and feelings about controversial social media content, namely stitching someone else's content. Enjoy! Deload study: Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations | SportRxiv Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
This week on episode 2, we dive into life updates (Kelly's runner's knee, JK's life in maintenance), psychological thrillers before bed, warming up for running and strength (~36:00), how we approach reading articles, listening to your body (~1:00:00), and upcoming content on our other podcasts! Enjoy! And don't forget to subscribe, rate and review if you like the podcast! Running warm up playlist: https://www.youtube.com/playlist?list=PL599I12BSu7y2ptlnfrcJsKT8jYXhOAx6 Listening to your body article: http://www.runningtrips.co.uk/listening-to-your-body-its-not-that-simple/ Follow the pod at @liftingrunninglivingpod Email us at liftingrunninglivingpod@gmail.com Follow JK at @coachjkmcleod Follow Kelly at @coachingklutz
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