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

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