In this episode of Help Me Understand, JK shares info and perspective on one of the most common (and frustrating) parts of any fitness journey...hitting training plateaus.

Whether you're chasing strength gains, aesthetic goals, or just trying to stay consistent, everyone eventually hits a wall. But how do you know it’s actually a plateau, and not just a bad week?

Listen in as JK breaks it down into three key indicators: stalled performance, loss of motivation, and changes (or lack thereof) in recovery and body composition.

This episode is a reminder that plateaus are normal, but they don’t have to be permanent.

You'll hear practical strategies to recognize when your training might be stuck and how to make the right adjustments without burning out.

JK also touches on the importance of tools like the double progression model, checking in with your coach, and staying honest about how your workouts actually feel.

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00:00 Understanding Training Plateaus

05:44 Signs of a Plateau in Performance

19:56 Motivation and Engagement in Workouts

27:18 Recovery and Body Composition Challenges

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*available in the US only at this time

In this episode of Help Me Understand, Coach JK McLeod sits down with Roni Andrew, a coach, advocate, and founder of We Are Boundless, an organization focused on supporting adaptive athletes and bridging the gap by promoting inclusion and accessibility in all sports.

Roni shares how her journey into adaptive sports began unexpectedly at the age of 40 with a dare to play soccer, and how it led to a deeper understanding of disability, community, and the power of inclusive coaching.

The conversation explores the importance of community support, the evolving role of coaches in adaptive sports, and why accessibility should be about adjusting the environment to meet the athlete’s needs...not the other way around.

Roni also shares how friendships with adaptive athletes shaped her perspective and inspired her mission with We Are Boundless.

Listeners will walk away with a better understanding of what inclusion in sports truly means...creating opportunities for all athletes and elevating the voices that have too often gone unheard.

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00:00 Introduction and Background

03:39 Journey into Adaptive Sports

06:32 The Impact of Community and Encouragement

09:25 Transitioning to Coaching and Leadership

12:29 Understanding Adaptive vs. Special Olympics

15:28 The Philosophy of Inclusivity in Sports

18:16 Accidental Specialization in Adaptive Sports

21:09 Building Programs for Adaptive Athletes

24:05 The Importance of Open Mindsets in Adaptation

29:56 The Open Mindset of Coaching

33:42 The Importance of Athlete Voice

38:04 Understanding Adaptive Training Curriculums

54:10 We Are Boundless: Bridging the Gap

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Mentioned in the episode: ADAPTX.ORG

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*available in the US only at this time

In this episode of the Help Me Understand podcast, host JK dives deep into the importance of hydration, specifically focusing on drinking water.

He discusses the benefits of water for both physical and mental performance, how to determine the right amount of water to consume, the role of electrolytes, and debunks common myths surrounding hydration.

The episode concludes with practical tips for increasing water intake, emphasizing that hydration is a crucial part of overall health and wellness.----

00:00 Introduction to Hydration and Its Importance

04:09 Benefits of Drinking Water

09:43 How Much Water is Enough?

17:06 The Role of Electrolytes

25:02 Debunking Myths About Water Consumption

32:07 Practical Tips for Increasing Water Intake

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*available in the US only at this time

In this episode, JK discusses some thoughts on the 1% better theory, which focuses on the importance of making small, incremental improvements over time. This is a theory that was most recently featured in the book 'Atomic Habits' by James Clear

Listen in as JK reflects on personal experiences in fitness to illustrate the challenges and realities of applying this theory in daily life. You'll also hear JK's perspective on the need for patience, consistency, and the recognition of even minimal progress as essential components of personal growth.

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00:00 Introduction to the 1% Better Theory

01:26 Understanding the Concept of 1% Improvement

06:14 Real-Life Application of 1% Better in Fitness

10:26 Challenges of Consistency in 1% Improvement

14:48 The Importance of Patience and Recognition

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*available in the US only at this time

In this episode of the Help Me Understand podcast, JK discusses fat burners, their effectiveness, common ingredients, potential risks, and alternatives.

He shares his perspective that while fat burners do not directly burn fat they may help create conditions for weight loss.

Along with info on fat burners, JK reiterates the importance of a balanced diet, proper training, and sleep as foundational elements for achieving fitness goals, rather than relying solely on supplements.

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00:00 Introduction and Gratitude

02:37 Understanding Fat Burners

04:33 What Fat Burners Actually Do

07:20Common Ingredients in Fat Burners

11:06 Risks and Side Effects of Fat Burners

18:51 Alternatives to Fat Burners

23:08 Conclusion and Final Thoughts

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*available in the US only at this time

In this episode of the Help Me Understand podcast, host JK discusses the recent 'SignalGate' scandal, and draws parallels to the concept of outcome bias.

He offers is perspective on the importance of focusing on the decision-making process rather than just the results, using examples from fitness and sports to illustrate his points.

This episode will challenge you to reflect on your own decision-making processes and the potential pitfalls of prioritizing outcomes over solid procedures.

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00:00 Introduction to Signal Gate and Its Lessons

03:05 Understanding Outcome Bias

11:15 The Importance of Process Over Outcome

15:28 Applying Lessons to Everyday Life

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Have a question or topic you'd like JK to talk about in a future episode? Submit it⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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*available in the US only at this time

In this episode, JK shares his coaching perspective on how often to change your workouts.

He explains the importance of progression over constant variation, particularly in the context of hypertrophy.

JK outlines when and why to change workout programs, including signs of plateauing, discomfort, and burnout.

He provides guidelines for changing workouts and offers specific strategies to maintain engagement without completely overhauling a program.

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00:00 Introduction to Workout Variation

02:37 The Importance of Progressive Overload

12:12 When to Change Your Workout Routine

20:44 General Guidelines for Workout Duration

31:42 Strategies for Maintaining Engagement in Workouts

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Have a question or topic you'd like JK to talk about in a future episode? Submit it⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Email JK: [email protected]

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(code: JKFYH for 10% off)

*available in the US only at this time

JK welcomes Women’s health coach Anita Fehr to talk about what it really takes for women over 40 to build strength and improve their health.

Anita opens up about her own journey—how she used to chase perfection in fitness and nutrition, only to realize that real success comes from consistency and small wins.

Now, as an online coach, she helps other women break free from the all-or-nothing mindset and build habits that last.

They discuss why strength training should be a priority, why recovery is essential for long-term success, and how shifting from perfectionism to steady progress can transform your results.

If you’ve ever felt stuck in the cycle of starting over every time things aren’t “perfect,” this episode is for you.

Connect with Anita on IG: ⁠@anitafehr_fitness⁠

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00:00 Introduction and Guest Introduction

03:40 Anita's Journey into Coaching

06:51 Early Experiences and Their Impact on Coaching

09:38 Transitioning to Strength Training

12:31 The Importance of Mindset in Fitness

15:48 The Journey of Acceptance and Progress

18:49 The Shift from Perfectionism to Progress

21:43 Understanding Long-Term Change

24:45 Balancing Life and Fitness

27:41 Conclusion and Key Takeaways

30:55 Identity and the All-or-Nothing Mindset

34:57 Clearing the Noise: Starting Points for Change

39:36 Building Sustainable Habits

44:42 Managing Expectations in the Journey

50:30 The Importance of Consistency and Self-Reflection

56:38 Empowering Women Through Connection and Support

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Have a question or topic you'd like JK to talk about in a future episode? Submit it ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Connect with JK on Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email JK: [email protected]

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(code: JKFYH for 10% off)

*available in the US only at this time

In this episode, JK shares his perspective on the difference between looking for answers and seeking validation, particularly in the context of coaching and personal development.

He shares a personal anecdote about a tech issue to illustrate how people often resist straightforward solutions in favor of validating their existing beliefs.

The conversation then shifts to the importance of not cherry-picking execution items when implementing changes in habits and routines, highlighting the need for a comprehensive (often uncomfortable) approach to achieve desired results.

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Have a question or topic you'd like JK to talk about in a future episode? Submit it ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Connect with JK on Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email JK: [email protected]

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(code: JKFYH for 10% off)

*available in the US only at this time

In this episode, JK discusses the importance of core training, sharing his perspective that it goes beyond aesthetics.

He explains the various functions of the core, including support for the spine, balance, and overall movement efficiency.

JK provides practical reasons for incorporating core training into fitness routines, highlighting its role in injury prevention and making daily tasks easier.

He also shares tips for effective core workouts, reinforcing the idea that a strong core is essential for overall health and well-being.

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Have a question or topic you'd like JK to talk about in a future episode? Submit it ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Connect with JK on Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email JK: [email protected]

Subscribe on YouTube:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@CoachJKMcLeod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Join JK's weekly email list:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠subscribe here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Check out Feed Your Habits* apparel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

(code: JKFYH for 10% off)

*available in the US only at this time

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00:00Introduction to Core Training

03:29 Understanding the Core Beyond Aesthetics

06:43 The Importance of Core Training for Daily Life

09:31 Core Training and Injury Prevention

12:48 Enhancing Balance and Control through Core Strength

15:34 Core Training for Everyday Tasks

18:30 Breathing and Movement Efficiency

21:53 Practical Core Training Tips