In this Q&A-style episode, Coach JK takes four real posts from Threads and expands on the short comment-section answers that rarely leave room for meaningful context.

Topics include:

- Caffeine and sleep (and what might actually be keeping you up),

- How to think through trying a CrossFit gym without relying on stereotypes

- The nuance behind the “don’t eat before lifting” debate.

He also shares a candid perspective for coaches about the kind of audience your content attracts.

If you appreciate practical fitness conversations with context and honesty, this episode delivers.

-----

Instagram: @coachJKmcleod

Email: [email protected]

Most people think their results should match the hours they spend in the gym.

In this episode, Coach JK introduces different a way to look at your effort: a ratio between time spent working out and time spent supporting that work.

The gym is only part of the equation. The systems behind it are what determine whether you maintain, stall, or actually make progress.

JK breaks down the difference between operating in maintenance mode versus a focused goal season, and why your expectations need to match your preparation.

If you’ve ever felt like you’re “doing a lot” but not seeing the return, this perspective will help you see where the disconnect might be.

Audit the ratio. The answer is probably there.

-------

Instagram: @coachJKmcleod

Email: [email protected]

If you’ve been lifting consistently but your numbers haven’t changed in weeks, this episode will clear up why.

Coach JK breaks down when to increase the weight you’re lifting and how to do it without overcomplicating your training.

You’ll learn a simple progression model you can use for the long run, why staying at the same weight leads to plateaus, and how to apply this immediately in your next workout.

Link to YouTube video (mentioned in episode): When to increase your weights in a workout

------

Instagram: @coachJKmcleod

Email: [email protected]

In this episode, Coach JK breaks down an internal struggle most people feel but rarely name: wanting more flexibility while resisting the structure that actually creates it.

Using exercise as the main lens, JK explains why true flexibility isn’t about doing everything whenever you feel like it...it’s built by committing to a simple structure first, then earning the freedom to adapt, pivot, and explore without drifting.

If you’ve been bouncing between workouts, goals, or routines and calling it “flexibility,” this episode offers a grounded reset.

----

Instagram: @coachJKmcleod

Email: [email protected]

Coach JK is joined by Deanna Harder, a personal trainer and fitness coach based in Canada, for a conversation about what happens after you’ve taken fitness to the extreme.

Deanna has lived on that end of the spectrum, from intense training and rigid food rules to bodybuilding prep, and she’s candid about where it eventually leads when discipline quietly turns into obsession.

They talk through why moderation is rarely the starting point for driven people. It tends to show up later, after burnout, plateaus, or the realization that chasing an old version of yourself is costing more than it’s giving back.

Deanna shares how she works with clients who are doing everything “right” on paper, yet feel stuck, frustrated, and worn down by the process.

This episode is for anyone who’s lived in extremes and is starting to wonder if there’s another way to train, eat, and live, one that still involves effort, but doesn’t require white-knuckling every season of life.

-------

Connect with Deanna

Website: https://deannaharder.com/

Instagram: @deanna.harder

Connect with JK

Instagram: @coachJKmcleod

Email: [email protected]

In this episode, Coach JK talks about why constant exposure to fitness advice, podcasts, and “better” methods is making consistency harder, not easier.

He introduces a simple framework to help you put new information on H.O.L.D. instead of immediately reacting to it, so you can stay focused on what actually moves the needle.

This episode is a reminder that every new piece of information is not a signal to overhaul everything...and that staying the course often means knowing what not to act on.

-----

Instagram: @coachJKmcleod

Email: [email protected]

In this episode, coach JK shares his POV on the difference between making a choice and deciding what your options are.

The episode centers on the idea that commitment happens once, up front. After that, the work isn’t about renegotiating the decision, but about giving yourself multiple ways to follow through when life, energy, or schedules don’t cooperate.

----

Instagram: @coachJKmcleod

Email: [email protected]

In today's fitness Q&A episode, coach JK covers what to do when you lose the motivation to workout in your 40s.

He also offers suggestions for someone who is looking to buy dumbbells for workouts at home.

-----

Instagram: @coachJKmcleod

Email: [email protected]

In this episode, coach JK answers your fitness & nutrition questions.

- What's the best app to use for macros tracking?

- I'm struggling to find consistency when I'm not on #75Hard

- How many days per week do I need to workout to lose weight?

- Should I cut carbs to jumpstart my weight loss?

------

Instagram: @coachJKmcleod

Email: [email protected]

In this episode , Coach JK McLeod shares why lasting habit change starts with identity.

The focus is on three ideas:

- consistency is about patterns, not perfection

- a clear sense of identity makes daily decisions easier

- outcome goals only work when they fit into a lifestyle you can actually maintain.

Today's episode asks listeners to stop chasing short-term results and start thinking about who they’re becoming through their everyday actions.

-----

Instagram: @coachJKmcleod

Email: [email protected]