In this episode of Help Me Understand, Coach JK McLeod shares a timely perspective on managing energy, time, and expectations as we move into the summer months.

Instead of overcommitting or burning out, JK breaks down how to check your personal capacity using a simple but powerful “ceiling and floor” framework.

Learning and implementing this framework will help you understand and identify when to go all in, and when to pull back.

You’ll also hear lessons inspired by run coaching (shoutout to @runningklutz) on how to structure your weeks so that your hardest days hit hard, and your easy days truly allow you to recover.

Whether you’re navigating summer as a parent, employee, coach, or all of the above, this episode will help you move through it with intention, not overwhelm.

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00:00 Introduction and Context Setting

06:11 Understanding Capacity: The Ceiling and Floor Concept

16:22 When to Utilize Your Capacity

22:50 Actionable Strategies for Managing Capacity

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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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(code: JKFYH for 10% off)

*available in the US only at this time

In this episode, Coach JK breaks down one of the most common fears in fitness: losing muscle when life throws off your training routine.

Whether it’s travel, injury, or illness, taking time off doesn’t automatically mean you’re losing the progress you’ve worked so hard for.

JK unpacks what really causes muscle loss, what the research says about timelines for atrophy, and why perception often doesn’t match reality.

You’ll learn:

• How long it actually takes to lose muscle mass

• Why strength declines faster than muscle size

• The truth behind what you're seeing in the mirror after a break

• What to focus on when your training isn’t consistent

• Actionable ways to maintain muscle through travel, stress, or recovery

  
  

If you’ve ever felt frustrated after time away from the gym, or worried your progress is slipping, this episode will give you the perspective and tools to stay grounded and keep moving forward.

In this episode of Help Me Understand, Coach JK explores a familiar urge: the desire to start something new (another book, a different diet, a fresh workout plan), etc. without fully engaging with the one we’re already in.

Drawing from personal stories and coaching experiences, JK dives into the mindset behind this pattern.

Are you genuinely ready for a new strategy, or are you avoiding the uncomfortable process of sticking with the current one?

You’ll hear why we often bail before seeing progress, how self-reflection builds trust in yourself, and how the "need for new" can sometimes be a disguise for lack of follow-through.

If you're in a season where you're feeling stuck or tempted to pivot, you'll walk away with questions to ask yourself and practical steps to get back on track.

This episode isn’t about staying stuck. It’s about being honest with yourself before you change direction.

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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

When most people hear “build muscle,” they think only about aesthetics (tone, definition, size). But there’s so much more to it.

In this episode, Coach JK McLeod shares four powerful, research-backed reasons to build and maintain muscle that have nothing to do with how you look in the mirror.

From aging well to staying independent, managing blood sugar, and preventing injuries, this conversation will shift how you think about strength training.

Whether you’re new to lifting or getting back into a routine, this episode is your reminder that building muscle is about more than the mirror.

You’ll learn:

• Why muscle mass is linked to living longer

• How strength supports everyday activities (and independence as we age)

• The surprising connection between muscle and blood sugar

• Why building a stronger body helps you handle life’s physical demands

  
  

Tune in for a practical, empowering take on why muscle matters

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00:00 Introduction to Muscle Building Benefits

05:49 Supporting Longevity Through Muscle

11:11 Improving Daily Function with Muscle

13:58 Muscle and Metabolic Health

17:47 Building Resilience and Injury Prevention

22:16 Personal Reflections on Muscle Building

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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

Is walking enough to boost your fitness? Coach JK explores High Intensity Interval Walking (HIIW) and a powerful study that shows how adding bursts of intensity can improve cardio, strength, and blood pressure (with no equipment needed). Tune in to learn how to walk smarter, not just more.

Link to the study HERE

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00:00 Introduction to High Intensity Interval Walking

04:13 Understanding the Research Study

12:12 Outcomes of High Intensity Interval Walking

16:04 Practical Applications and Recommendations

20:47 Limitations of the Study 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

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(code: JKFYH for 10% off)

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Topics: high intensity interval walking, fitness, nutrition, exercise, health benefits, aerobic capacity, walking protocol, study outcomes, practical tips, exercise recommendations

In this episode of Help Me Understand, Coach JK McLeod unpacks the often-misunderstood advice around sustainability in fitness and nutrition.

You’ve probably heard “Don’t do anything you can’t sustain”, but what if that’s missing the point?

JK breaks down the phases of a fitness journey (fat loss, maintenance, and muscle gain), and explains why some strategies aren’t meant to be sustainable forever.

He shares his perspective that the dieting phase isn’t supposed to be the lifestyle, because the real goal is to build a sustainable structure during maintenance.

You’ll walk away with practical steps to assess your current phase, align your actions with your long-term values, and create habits that support your success no matter what phase you’re in.

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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, Coach JK McLeod breaks down one of the most overlooked but essential phases in any fitness journey...the maintenance phase.

He explains what it really means to be in maintenance, why it's just as active and intentional as fat loss, and how to tell if you're on the right track.

From energy levels and workout performance to your mindset around food, this conversation will help you reframe what progress looks like when you're not chasing the extremes.

If you’ve ever felt unsure about whether you’re “doing enough” in maintenance, this one’s for you.

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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

In this episode of Help Me Understand, JK breaks down how fearing the extreme version of a goal keeps people from making real progress.

From fitness to business to parenting, he explains why you won’t accidentally become "too much", and why building momentum starts with fully committing to the basics.

If you’re tired of holding yourself back, this one’s for you.

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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]

Subscribe on YouTube:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@CoachJKMcLeod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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(code: JKFYH for 10% off)

*available in the US only at this time

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

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(code: JKFYH for 10% off)

*available in the US only at this time

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

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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