Shows
Lifting, Running and Living with Kelly and JK58. Racing with a Twist: Beer Miles and the Culture of Fun Runs"In episode 58 of 'Lifting, Running, and Living,' hosts Kelly and JK cover various topics including Kelly's recent 1.2-mile race and the best sports photographer Dave Albo. JK highlights his guest appearance on the 'Far From Perfect' podcast where he delved into advanced training and six-week programs. The main topic revolves around the beer mile, with insights into its history, world records, and its treatment as a competitive sport. They also explore whether such events challenge gender norms in sports and discuss the broader theme of themed races and their appeal. The conversation wraps up with reflecting on competitiveness...
2025-08-1554 min
Lifting, Running and Living with Kelly and JK57. Navigating the Mental Game of Fitness: Embracing Changes in PerformanceIn episode 57 of 'Lifting, Running, and Living,' Kelly and JK dive into recent personal updates, including Kelly's first track race experience and JK's new lifting phase. The hosts discuss the mental challenges of declining athletic performance and the impact of social media. They also tackle a controversial gym policy in the UK that bans women over 24 from training during peak hours. Join them for an insightful conversation on fitness goals, social perceptions, and industry trends.00:00 Welcome and Introductions00:36 Kelly's Track Race Experience13:26 Training Updates and Fitness Goals20:23...
2025-08-011h 11
Lifting, Running and Living with Kelly and JK56. Creatine Scandal & Hyrox ControversyIn episode 56 of 'Lifting, Running, and Living,' the hosts dive into two hot fitness topics: the creatine gummy scandal and a controversial moment at a Hyrox competition. The episode kicks off with personal updates, highlighting a grueling hill climb race in Vail, Colorado, and detailing a new training regimen focused on balancing lifting and cardio. The discussion then shifts to the creatine gummy scandal involving Push Supplements, where third-party testing revealed significantly lower creatine content than advertised. Lastly, the hosts analyze a viral video from a Hyrox competition where a competitor continued the...
2025-07-1859 min
Lifting, Running and Living with Kelly and JK55. What We're Loving: Fitness, Community, and Summer VibesIn episode 55, Kelly and JK share their current favorites and what they are loving right now in their fitness and personal lives. Kelly kicks off the discussion by talking about her motivation to complain less and focus on positive aspects. They discuss highlights such as track workouts with friends, the thrill of using super shoes, and staying updated on significant running events like Faith Kipyegon's sub-four-minute mile attempt. JK talks about his experience with full-body training routines, the benefits of summertime fruits like watermelon and honeydew, and the joy of participating in community challenges to ma...
2025-07-0455 min
Lifting, Running and Living with Kelly and JK54. The Essentials: Prioritizing Key Aspects of Running and LiftingIn episode 54 of 'Lifting, Running, and Living,' Kelly and JK discuss the importance of focusing on the key aspects that truly matter in running and lifting, while avoiding minor distractions. They kick off with personal updates, including Kelly's positive experience with Garmin customer service and her upcoming race plans and JK’s recent experience at Perform Better Summit.The main discussion highlights major principles for effective running, such as running volume, the importance of easy runs, incorporating speed workouts, strength training, and listening to your body. Kelly also addresses common distractions like obsessing over pac...
2025-06-2057 min
Lifting, Running and Living with Kelly and JK53. Ranking Fitness Trends: Interval Walking, Pilates and Zone TwoIn episode 53 of 'Lifting, Running, and Living,' hosts Kelly and JK start with some personal updates including coaching stories and ongoing renovations. Kelly shares the exciting experience of coaching her brother for his first half marathon in San Diego, discussing the logistical challenges and race-day dynamics. JK provides an update on transitioning into summer training and engaging with his coaching email list. The episode then shifts to evaluating fitness trends, including interval walking, Pilates, zone 2 training, and contrast therapy—discussing their effectiveness and common misconceptions. The hosts critically analyze these trends and give...
2025-06-061h 06
Lifting, Running and Living with Kelly and JK52. Ranking Fitness Trends: AI, Wearable Tech, and HyroxIn 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 R...
2025-05-2359 min
Lifting, Running and Living with Kelly and JK51. Running Basics: Essential Tips for Casual RunnersIn 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 Ke...
2025-05-091h 04
Lifting, Running and Living with Kelly and JK50. The Boston Marathon Debate: Inclusivity vs. ExclusivityIn 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...
2025-04-251h 06
Lifting, Running and Living with Kelly and JK49. Can Women Handle More Training Volume Than Men?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, mu...
2025-04-111h 13
Lifting, Running and Living with Kelly and JK48. The Role of Coach's Athletic Performance in Effective CoachingIn 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 bal...
2025-03-2851 min
Lifting, Running and Living with Kelly and JK47. Training Perspectives: Revisiting What We Used to BelieveIn 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 lea...
2025-03-1459 min
Lifting, Running and Living with Kelly and JK46. Embracing Maintenance and Diverse Fitness Pursuits with Tyrel FullerIn 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 play...
2025-02-281h 06
Lifting, Running and Living with Kelly and JK45. Thriving Through the Seasons: Maintaining Motivation and GoalsIn 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. Ad...
2025-02-141h 00
Lifting, Running and Living with Kelly and JK44. Protein and Carb Timing for Optimal Performance?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 th...
2025-01-311h 03
Lifting, Running and Living with Kelly and JK43. Caffeine's Impact on Sleep-Deprived Athletes and San Diego 5K Race RecapIn 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, fin...
2025-01-1758 min
Lifting, Running and Living with Kelly and JK42. Year-End Reflections and New Beginnings: Take It or Leave It for 2025In 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...
2025-01-031h 16
Lifting, Running and Living with Kelly and JK41. The Power of Perception in Fitness and HealthThis 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 I...
2024-12-2059 min
Lifting, Running and Living with Kelly and JK40. Strength Training for Older AdultsIn 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, po...
2024-12-061h 05
Lifting, Running and Living with Kelly and JK39. Breaking Down Physical Therapy vs. Personal TrainingWelcome 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 upc...
2024-11-221h 13
Lifting, Running and Living with Kelly and JK38. Peter Attia vs Oura and Lifting Heavy vs Light WeightIn 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
2024-11-081h 17
Lifting, Running and Living with Kelly and JK37. Hot Topics: Ultrarunning’s Wikipedia scandal, Whoop’s Steps, and Strava’s AIIn 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 feat...
2024-10-251h 12
Lifting, Running and Living with Kelly and JK36. Deep Dive into Training for Muscle Growth and StrengthWelcome 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 ad...
2024-10-111h 11
Lifting, Running and Living with Kelly and JK35. Personalized Training: Gimmick or Game Changer?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 ins...
2024-09-271h 17
Lifting, Running and Living with Kelly and JK34. Career Moves, Fat Loss Wins, and Birthday CelebrationsWelcome 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 h...
2024-09-131h 12
Lifting, Running and Living with Kelly and JK33. Social Media Comparisons and Celebrating Process WinsWelcome 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 sign...
2024-08-301h 27
Lifting, Running and Living with Kelly and JK32. Olympic Heroes: Celebrating Iconic Moments and AthletesThis 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 Up...
2024-08-161h 30
Lifting, Running and Living with Kelly and JK31. Exploring Tough Love in CoachingIn 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, thou...
2024-08-021h 33
Lifting, Running and Living with Kelly and JK30. Sponsorships in Coaching: Conflict or Collaboration?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!
...
2024-07-191h 17
Lifting, Running and Living with Kelly and JK29. Finding the Harmony Between Enjoyment and Effectiveness in TrainingIn 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 adh...
2024-07-051h 23
Lifting, Running and Living with Kelly and JK28. Competing Goals and the Fear of PrioritizationIn 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 navigatin...
2024-06-281h 32
Lifting, Running and Living with Kelly and JK27. Misleading Sport Nutrition Labels and the Impact on AthletesKelly 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...
2024-06-071h 25
Lifting, Running and Living with Kelly and JK26. Can ChatGPT Create a Decent Running Training Plan?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
2024-05-241h 14
Lifting, Running and Living with Kelly and JK25. Training Intensity in Running and Lifting: Are You Training Hard Enough?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
2024-05-101h 25
Lifting, Running and Living with Kelly and JK24. What's in Your Instagram Algorithm with Joy ParrishLRL’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 prot...
2024-04-2655 min
Lifting, Running and Living with Kelly and JK23. The Coach-Client Connection: What Really Matters?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, a...
2024-04-121h 27
Lifting, Running and Living with Kelly and JK22. Quarterly Review of 2024 GoalsIn 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 th...
2024-03-291h 36
Lifting, Running and Living with Kelly and JK21. Navigating the Wild West of Online Fitness ContentIn 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 t...
2024-03-151h 23
Lifting, Running and Living with Kelly and JK20. This or That: Lifting EditionThis 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
...
2024-03-011h 31
Lifting, Running and Living with Kelly and JK19. This or That: Running EditionThis 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 Hom...
2024-02-161h 12
Lifting, Running and Living with Kelly and JK18. Behind the Scenes: Kelly and JK's Athletic GoalsIn 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...
2024-02-021h 14
Lifting, Running and Living with Kelly and JK17. Unpacking Overtraining: Are You Doing Too Much?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...
2024-01-191h 04
Lifting, Running and Living with Kelly and JK16. Setting the Tone for 2024: Take It or Leave ItIn 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 Livi...
2024-01-051h 32
Lifting, Running and Living with Kelly and JK15. Strength Training and Health Trends: Predictions for 2024This 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 Futur...
2023-12-221h 51
Lifting, Running and Living with Kelly and JK14. Hype or Helpful: Strength Training for RunnersIt’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...
2023-12-082h 01
Lifting, Running and Living with Kelly and JK13. The Winter GrindTis 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...
2023-11-242h 00Lifting, Running and Living with Kelly and JK12. Mistakes We’ve Made as AthletesThe 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
2023-11-101h 51Lifting, Running and Living with Kelly and JK11. Hybrid Training & Home Gym EssentialsThe 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
01:0...
2023-10-271h 49Lifting, Running and Living with Kelly and JK10. Fear of Losing Fitness and Momentum After an EventA 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
2023-10-131h 45Lifting, Running and Living with Kelly and JK9. Handling Training Challenges: Travel, Judgmental People & AlcoholThis 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...
2023-09-291h 51Lifting, Running and Living with Kelly and JK8. Training for Longer Events With Limited TimeDo 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...
2023-09-151h 51Lifting, Running and Living with Kelly and JK7. Training Without an Event-Driven GoalThis 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 cale...
2023-09-011h 48Lifting, Running and Living with Kelly and JK6. Hype or Helpful? Morning Routines & AI in FitnessWe'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!
Foll...
2023-08-181h 49Lifting, Running and Living with Kelly and JK5. Processing Feedback (Social Media, Clients & More)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
2023-08-041h 42Lifting, Running and Living with Kelly and JK4. Motivation to Train and Coaching Different PersonalitiesIt'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!
2023-07-211h 48Lifting, Running and Living with Kelly and JK3. Training Deload Research & Controversial (Social Media) ContentWe'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...
2023-07-071h 42Lifting, Running and Living with Kelly and JK2. The Toxic EpisodeThis 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...
2023-06-301h 39
Lifting, Running and Living with Kelly and JK1. Introducing.... Lifting, Running & Living with Kelly and JK!Welcome to the first episode of Lifting, Running & Living with Kelly and JK!
We're so excited to announce that after many collaboration episodes on our individual podcasts, we've committed to starting this third one together. Kelly is a running coach and host of the Multifaceted Athlete with Coaching Klutz podcast. JK is a strength coach and host of the Help Me Understand podcast. Join us every other Friday and be a fly on the wall of our conversations!
This week we chat about training & life updates, books we're reading...
2023-06-161h 34
Help Me Understand92. Collab Episode w/Coach Kelly Lutz - Influencing, Gymtimidation, Training While Traveling, & 75 HardOn today's episode, Kelly is back for another collab episode.
Listen in for a wide ranging conversation from perspectives that are different, while all stemming from the foundation of putting people in a place to perform their best in and out of their workouts and training.
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To connect with Kelly, follow her on Instagram @coachingklutz
Connect with JK @coachjkmcleod
2023-05-241h 38
The Multifaceted Athlete with Coaching Klutz65. Influencing, Gymtimidation & Training while Traveling with Coach JK McLeodJK is BACK for another crossover episode! In true JK and Kelly fashion, we had a loose plan of what we wanted to talk about that was taken off the rails by many tangents and stories.
Here's what we covered:
- what is an influencer?
- are we influencers?
- dealing with gymtimidation
- gym layouts
- intimidation around running groups
- how to find running groups
- that one time JK ran a half marathon
- considerations for training while t...
2023-05-241h 38
The Multifaceted Athlete with Coaching Klutz47. What's What with Klutz #1Welcome to the first episode of the What's What with Klutz series!
This series will be just as the name says - random things that are going on in my brain at the time of recording (similar to the Friday Four on the Help Me Understand podcast with JK McLeod if you're familiar - hi JK!).
On my mind this week has been 2 main topics:
1. Feeling resistance to running lately
2. Seeing people focus on chasing marginal gains instead of focusing on the basics (specifically my thoughts around syncing your training to your...
2022-12-2122 min
The Multifaceted Athlete with Coaching Klutz45. Getting Sick & Adjusting Training with Coach JK McLeodTis the season for catching a cold! How do you adjust your training when you catch something? What about getting back into training once you feel better?
JK and Kelly chat all about what they take into consideration for themselves and their athletes when thinking about these questions.
Enjoy!
CONNECT WITH COACH JK:
Instagram: https://www.instagram.com/coachjkmcleod/
Listen to the Help Me Understand Podcast: https://podcasts.apple.com/us/podcast/help-me-understand/id1500906085
CONNECT WITH KELLY:
Instagram: https://www.instagram.com/coachingklutz/
TikTok: https://www.tiktok...
2022-12-0759 min
Help Me Understand75. Considerations For Returning To Workouts After Being Sick w/Kelly LutzOn today's episode, Running & Strength Coach Kelly Lutz returns to chat with JK about some things to consider as you re-engage your training after being sick.
This was somewhat of an impromptu conversation, so you're going to get some very open and unfiltered insight on a very common topic.
Regardless of your chosen fitness modality, this is an episode that is full of perspective and actionable advice to help you along the way.
To learn more about Kelly, and the services she offers, find her on IG @coachingklutz , check out her podcast: The Mul...
2022-12-0659 min
The Multifaceted Athlete with Coaching Klutz40. Using your Personality to Enhance your Training & Nutrition with Coach JK McLeodMeet Coach JK McLeod, host of the Help Me Understand podcast and certified neurotype training coach.
I connected with JK through some of our favorite podcasters, Joy and Claire, and had the pleasure of being on his podcast. [Listen to that here]
JK and I chatted all about:
JK’s short stint with running
Assumption that distance runners don’t strength train
Getting into fitness after 30
Turning an unexpected situation into an opportunity
The importance of building the habit
Finding coaching and how natural it feels
Why he d...
2022-10-261h 42Help Me UnderstandEpisode 71 - Moving Through All or Nothing Thinking w/Run & Strength Coach Kelly LutzOn today's episode, JK has a conversation with Running & Strength Coach Kelly Lutz.
This is an episode packed with countless takeaways on topics, including:
- Moving through the "all or nothing" mindset
- What it means to be a "multi-faceted" athlete
- Inclusion in the ultra running community
- Training & nutrition mistakes made by runners
- The impact of strength training on running performance
Listen in as Kelly shares her backstory, and helps us understand how she has arrived to where she is today.
2022-08-311h 08Help Me UnderstandEpisode 70 - Friday Four #7Today's Friday Four:
1 - Learning from people outside of your circle/industry
2 - Taking pride in the work you do, MLK "What is your life's blueprint?": https://youtu.be/ZmtOGXreTOU
3 - "How would the person I want to be do the thing I'm about to do?"
4 - Upcoming episode with Kelly Lutz, Running & Strength Coach
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
2022-08-2723 min