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 ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠