Help Me Understand

In this episode, JK discusses his perspective on the importance of accepting compliments and a non-traditional way of documenting progress in health and fitness.

He shares his own struggle with receiving compliments and how he has learned to acknowledge and appreciate them.

JK also emphasizes the need to document progress beyond aesthetics, such as physical abilities and achievements.

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TIME STAMPS

00:00 Introduction and Gratitude

07:05 Documenting Progress Beyond Aesthetics

10:56 Creating an Album of Non-Aesthetic Progress

13:08 The Power of Reminders and Reflection

15:02 Appreciating the Journey and Achievements

17:28 Supporting the Podcast and Sharing Suggestions

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In this episode, JK discusses the concept of verbal framing when it comes to achieving goals.

He explains how verbal framing can impact behavior change and shares a study that compares the effectiveness of different types of verbal framing.

JK emphasizes the importance of using language like 'I don't' instead of 'I can't' to create a sense of determination and self-empowerment.

He also shares his approach to behavior change, which involves adding healthier habits rather than focusing on restriction.

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TIME STAMPS

03:14 Verbal framing and the concept from Atomic Habits

08:28 The power of 'I don't' language

12:09 Study on the impact of verbal framing

17:20 Adding healthier habits vs. restriction

21:41 Importance of consistency and frequency

Connect with JK on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In this episode, JK discusses the 80-20 rule and its application in various aspects of life, including nutrition and maintaining a positive outlook.

He clarifies that the 80-20 rule is often misunderstood, with people focusing on the percentage of time rather than the percentage of intake or consumption.

JK talks about how to apply the 80-20 rule to interactions and consumption of content, advocating for a majority of neutral to positive experiences.

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TIME STAMPS

00:00 Introduction and Podcast Appreciation

01:27 Inspiration for the Episode: 80-20 Rule

03:22 Clarifying the 80-20 Rule in Nutrition

06:41 Applying the 80-20 Rule to Positive Interactions

09:33 The Impact of Negative Interactions and Consumption

13:00 Reflecting on the 80-20 Rule

14:56 Conclusion and Call for Future Topics

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Connect with JK on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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This episode of the Help Me Understand Podcast discusses the concept of portable habits, focusing on maintaining habits while traveling or in unfamiliar environments.

JK shares tips and strategies for maintaining training, movement, water intake, nutrition, and reading habits while on the road.

This episode emphasizes the importance of adapting habits to fit the circumstances and making small adjustments to continue progress.

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TIME STAMPS

00:00 Introduction: The Concept of Portable Habits

02:23 Thinking of Habits as Travel-Sized Toiletries

04:20 Challenges of Maintaining Habits While Traveling

05:18 Finding Portable Versions of Habits

08:07 Adapting Training Habits for Travel

09:06 Incorporating Movement on the Road

11:29 Prioritizing Water Intake

12:28 Making Healthy Choices While Traveling

15:23 Continuing Reading Habits on the Go

19:14 Conclusion: Scaling Habits for Travel

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Connect with JK on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In this episode, JK welcomes Kylie Larson (owner of Elemental Coaching) back to the podcast to talk about current topics in the nutrition and fitness coaching space.

JK and Kylie discuss the differences between a coach and an influencer, as well as the distinction between a fit friend and a coach.

They explore the motivations behind the marketing tactics used by influencers targeting women in the perimenopause phase.

They also emphasize the importance of discerning between coaches who can provide personalized guidance and influencers who may not have the necessary expertise.

The conversation highlights the need for consumers to be savvy and critical when seeking advice and support in the fitness industry.

A wide range of topics are covered, including the importance of progressive overload in weightlifting and explain how training and nutrition should be periodized to achieve desired results.

They address the common concern of getting bulky and debunk the myth that women will automatically become bulky from weightlifting. They also touch on the issue of body shaming and the impact of comments from partners and others on body image.

Kylie also shares her new program, the Maintenance Mentorship, which focuses on mastering maintenance in order to achieve long-term success.

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TIME STAMPS

03:08 Coach vs. Influencer

09:44 Empowering Women in the Perimenopause Phase

18:09 The Fit Friend vs. The Coach

23:41 Measuring Progress and Setting Goals

25:53 The Importance of Rest Days

30:44 Supporting Coaches and Managing Expectations

34:20 Toning Up vs. Getting Bulky

35:11 The Difference Between a Coach and a Fit Friend

36:21 Progressive Overload and Periodization for Toning Up

37:05 Debunking the Myth of Getting Bulky

43:23 The Impact of Body Shaming Comments

57:34 Mastering Maintenance for Long-Term Success

Connect with JK on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In this episode, J.K. discusses the importance of using intentional language to be more productive and achieve goals.

He suggests a simple change to increase your ability to follow through when creating to-do lists or discussing plans.

In this episode, JK discusses the concept of treating a wake-up call like a snooze button. He shares a story-based example of what it looks like to get a wake-up call but not follow through with making a permanent change.

JK explores the behaviors that indicate treating a wake-up call like a snooze button, such as reaching out for help but not following through and focusing on fixing the immediate problem without addressing the root cause.

He emphasizes the importance of addressing the problem and working on the foundation to create lasting change.

Connect with JK on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In this episode, JK shares a personal experience that highlights and discusses the importance of not participating in someone else's negativity.

He emphasizes the impact of small micro moments on our mood, focus, and mental energy.

This episode highlights the significance of making conscious decisions and not accepting every invitation to negativity.

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Connect with JK on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email JK: [email protected]

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On today's episode, JK shares his perspective on former President Donald Trump's comment referencing illegal immigrants taking "Black jobs".

He shares how he processed the comment, and how he believes a purely emotional reaction may be distracting from a very important, systemic problem.

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Connect with JK on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email JK: [email protected]

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On today's episode, JK offers suggestions on what to do when you find yourself feeling unmotivated and disconnected from your training.

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Connect with JK on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachjkmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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00:00 Introduction and Gratitude

03:21 Chapter 1: Reconnecting with Your Why

05:41 Chapter 2: Seeking Professional Help

09:00 Chapter 3: Tracking Progress

11:23 Chapter 4: Joining a Community

13:45 Chapter 5: Changing Your Environment

15:41 Chapter 6: Trying Something New