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Help Me Understand
Help Me Understand episodes
- 213. Still in the Game: How to Train Smart with a Knee Injury
In this episode of Help Me Understand, JK breaks down how to keep training effectively while dealing with a knee injury.
Rather than hitting pause, J.K. shares a practical, lifestyle-centric approach that helps you adjust your workouts without losing momentum.
From strengthening supporting muscles to dialing in upper body work and conditioning, you’ll learn how to maintain consistency and momentum by making adjustments instead of excuses.
Whether you're currently managing an injury or simply want to future-proof your training, this episode is packed with real-world strategies and mindset shifts to help you stay consistent and feel strong through the recovery process.
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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
26 min - 212. Plateau or Just a Bad Week? 3 Signs to Watch For
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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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
40 min - 211. Bridging the Gap: Accessibility, Coaching, and Adaptive Sports with Roni Andrew
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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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
1 hr 3 min - 210. The Truth About Water, Electrolytes, and the 8-Glass Rule
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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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
36 min - 209. Committing to "1% better" is harder than you think
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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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
20 min - 208. Let's talk about fat burning supplements
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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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
25 min - 207. Outcome bias (a lesson from 'SignalGate')
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
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
18 min - 206. How often should you change your workouts?
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
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
40 min - 205. Getting stronger by shifting from perfectionism to progress w/Anita Fehr
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]
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
1 hr 4 min - 204. Finding Answers, Seeking Validation, & Avoiding Discomfort
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.
----
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
27 min
About Help Me Understand
From the publisher's feed
Help Me Understand is a podcast that explores the context behind the things that we experience from day to day.
With topics ranging from personal development, to parenting, to health and fitness, and more; join JK McLeod as he shares his thoughts and hosts conversations that are meant to encourage you to say "Help me understand" in an effort to add perspective to the things we experience in everyday life.
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