In this episode of Lifting, Running, and Living, Kelly shares updates on her recent lifting progress, including setting new personal records in bench, back squat, and overhead press over a nine-week training cycle. 

Kelly also announces her decision to phase out of coaching to focus on her full-time job. 

JK shares updates on his current morning routine changes and how they impact his productivity.

The duo then dives into a discussion on whether women can handle more training volume than men, covering myths, facts, and scientific studies. They discuss how factors like estrogen, muscle fiber composition, and recovery rates play a role in training volume. 

Finally, they delve into the context of training volume and why it matters.

00:00 Welcome and Episode Kickoff

00:21 Kelly's Training Updates

03:18 Future Training Plans

04:49 Big Announcement: Phasing Out of Coaching

07:47 Savannah Trip Recap

09:42 Switching Airlines: Southwest to United

14:57 TSA Precheck and Travel Experiences

17:30 Wedding Weekend and Morning Routine Changes

27:04 Main Topic Introduction: Training Volume Myths

33:13 Understanding Aerobic Metabolism

33:59 Slow Twitch Muscle Fibers and Endurance Training

34:31 Gender-Specific Training Programs

36:50 Fatigue Resistance in Women

41:38 Recovery Differences Between Genders

49:49 Training Volume and Gender

56:16 Debating Training Programs and Gender Considerations

01:12:17 Concluding Thoughts and Final Remarks

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In episode 48 of Lifting, Running, and Living, coaches Kelly and JK start off with discussing their current training updates. 

Kelly shares insights on her experience with the 5 3 1 Wendler strength training program and the challenges she faced, while JK talks about balancing personal training with social media content creation. 

They dive into the main topic: the influence of a coach's own athletic performance on their coaching effectiveness. They debate common myths and misconceptions in coaching, especially in running and physique-related training. 

Both share their experiences working with clients and the importance of finding a balance between practical knowledge and performance excellence. 

They also brainstorm a reality TV show concept that matches clients with coaches blindly to test the significance of appearance and records in coaching success.

00:00 Introduction and Episode Kickoff

00:25 Kelly's Training Update: 5/3/1 Program

02:23 Discussion on One Rep Max Testing

08:58 JK's Training and Social Media Balance

17:34 Today's Topic: How Good of an Athlete Should Your Coach Be?

27:41 The Importance of Coach's Appearance

28:50 Blind Auditions and Reducing Bias

30:45 Applying Blind Selection to Coaching

33:09 Designing a Blind Coaching Experiment

42:20 Challenges in Coaching Beyond Expertise

49:44 Concluding Thoughts and Contact Information

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In episode 47 of 'Lifting, Running, and Living,' Kelly and JK catch up on their recent activities and dive into an engaging discussion on various training and nutritional beliefs they used to hold but have since shifted. 

Kelly updates on her eventful two weeks, including trying cross-country skiing and reflecting on her running volume and shoe choices. 

JK shares insights from his recent visit to the Arnold Sports Festival and emphasizes the importance of understanding the proper balance and context of cardio in fitness routines. 

The duo explores myths such as running frequency leading to injuries and the fallacy of needing multiple small meals to boost metabolism. 

Tune in for personal updates, solid reflections, and a thought-provoking conversation on evolving fitness perspectives.

00:00 Welcome Back to Lifting, Running, and Living

00:28 Kelly's Busy Social Life and New Experiences

01:30 Cross Country Skiing Adventures

04:50 Bowling and Socializing Updates

06:51 Boycotts and Personal Choices

12:13 The Arnold Sports Festival Experience

21:48 Getting Back into Routine

23:03 Training and Nutrition Perspective Shifts

28:57 Impact of Shoe Drop on Running Injuries

29:55 Marketing Zero Drop Shoes

30:37 Personal Experiences with Running Shoes

33:01 Cardio and Muscle Gains: Myth or Fact?

41:00 Running Frequency and Injury Risk

51:58 Meal Frequency and Metabolism Myths

58:54 Conclusion and Listener Engagement

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In Episode 46 of 'Lifting, Running, and Living,' Coach Kelly and JK welcome Kelly's husband, Tyrel (Ty), as their special guest. 

They discuss recent fitness updates, including Kelly's deload week in her Wendler 531 program and Ty's journey with physical therapy for hip and knee issues. 

JK shares insights about recovering from a shoulder impingement and the benefits of experimenting with half-body split training. 

The hosts explore the pressure of fitness expectations in relationships and Ty's balanced approach to fitness, focusing on maintenance rather than constant goal-chasing. 

The episode concludes with a playful reflection on whether Kelly and Ty would have connected on the reality dating show, 'Love is Blind.'

00:00 Introduction and Episode Kickoff

01:00 Kelly's Lifting and Running Updates

07:05 Ty's Physical Therapy Journey

16:23 Coach JK's Health and Training Updates

22:33 Exploring New Training Splits

28:32 Meet the Special Guest: Ty

32:38 Functional Fitness and High School Sports

33:48 College Baseball and Rock Climbing

34:53 Fitness Expectations in Marriage

38:36 Meeting at the Climbing Gym

42:19 Maintenance and Fitness Goals

48:37 The Importance of Fitness Diversity

01:01:39 Love is Blind and Relationship Reflections

01:05:08 Podcast Wrap-Up and Farewell

Links:

Tyrel’s Instagram: https://www.instagram.com/millennial.carpenter/

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In episode 45 of 'Lifting, Running, and Living,' coaches Kelly and JK discuss their recent personal updates, including Kelly's experience with a new lifting program and JK's involvement in a reset program designed to establish foundational habits.

They explore common challenges faced by runners and lifters during the winter season, such as lower motivation due to cold weather and less daylight. 

The hosts share various strategies for maintaining motivation, ranging from adjusting schedules and leveraging cross-training, to more creative ideas like using favorite shows or podcasts during workouts and combining errands with exercise. 

Additional discussions touch on nutritional adjustments during strength programs, the importance of realistic training plans, and the impact of setting clear, attainable goals.

00:00 Introduction and Episode Kickoff

00:28 Kelly's Lifting Program Update

03:49 Nutrition and Adjustments

07:16 Creatine Discussion

12:55 JK’s Reset Program Update

22:48 Motivation During Winter

28:35 Dealing with Unmotivated Days

30:06 Seasonal Training Adjustments

34:23 Planning Around Life Events

40:07 Accountability Strategies

54:08 Cross-Training Benefits

59:20 Conclusion and Final Thoughts

Follow the pod at⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at⁠⁠@coachingklutz⁠⁠

In episode 44 of Lifting, Running, and Living, coaches Kelly and JK share updates from their personal lives, including Kelly’s ongoing house renovations and her new lifting focus and JK’s updates on his Run Club attendance and cardio sessions.

The main segment dives into two research studies on nutrient timing. The first study explores the impact of protein timing on muscle growth. 

The second study examines the effect of delaying carbohydrate intake post-exercise on next-day performance in high-intensity interval training. The episode provides actionable insights on how nutrient timing can enhance training outcomes depending on the athlete's routine and goals.

00:00 Welcome and Introductions

00:19 Kelly's Home Renovation Update

05:07 Kelly's New Lifting Focus

14:39 JK's Running and Cardio Updates

20:58 True Crime Stories and YouTube Algorithms

26:30 Hot Dogs and Protein: A Smooth Transition

27:06 Protein Timing for Muscle Growth

28:15 Study Insights: Protein Timing and Muscle Growth

31:40 Practical Applications of Protein Timing

46:05 Delaying Carbs: Impact on Next Day Performance

50:35 Study Insights: Carbs and Performance

53:46 Practical Applications of Carb Timing

01:03:12 Concluding Thoughts and Listener Engagement

Links:

Does delaying carbohydrate consumption after exercise impair exercise performance the next day?: https://examine.com/research-feed/study/d3kDzd/

Protein timing for muscle growth: Exploring the postworkout “anabolic window”: https://examine.com/research-feed/study/9oxRGd/

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In episode 43 of 'Lifting, Running, and Living,' hosts Kelly and JK share personal updates and discuss recent travel experiences. 

JK details his recent travels and shares observations from different gyms along the way. 

The episode also features a recap of Kelly's San Diego 5K race, where she achieved a notable post-collegiate personal record. 

The main topic of discussion focuses on a study exploring how caffeine can counteract the negative effects of sleep deprivation on athletic performance, with emphasis on its impact on 10K time trials. The hosts delve into the study's methodology, findings, and implications, while also adding their own insights and considerations.

00:00 Welcome and Introductions

00:17 Travel Updates and Gym Observations

03:58 Misguided Gym Advice

11:50 Bone Density and DEXA Scan

15:21 San Diego 5K Race Recap

28:53 Race Recap and Transition to Sleep and Caffeine

29:12 The Fun Article on Sleep and Caffeine

32:15 Understanding Caffeine's Effects

39:09 Study on Caffeine and Sleep Deprivation

44:34 Discussion on Study Results

52:02 Personal Experiences and Final Thoughts

56:16 Conclusion and Listener Engagement

Links:

https://examine.com/research-feed/study/983Mb0/

https://pubmed.ncbi.nlm.nih.gov/39438312/

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In this episode of Lifting, Running, and Living, hosts Kelly and JK reflect on their achievements and lessons from 2024, and discuss their plans, goals, and intentions for 2025. They revisit what they decided to take from 2023 into 2024 and evaluate their successes. 

Kelly shares her experiences with morning routines, and reading habits, and talks about reducing screen time. JK discusses cultivating presence, the evolution of his fitness training, and organizing his personal and digital life. 

Both hosts outline what they will carry forward into the new year, including personal projects and lifestyle changes. 

As a fun twist, they also reveal their words of the year for 2025, aiming to inspire listeners to set and re-evaluate their own goals. 

Join them as they wrap up the year and set the stage for new adventures and growth.

00:00 Introduction and Episode Kickoff

01:12 Reflecting on Last Year's Goals

02:47 What We Took into 2024: Training Category

11:31 What We’re Taking into 2025: Training Category

23:48 What We Left in 2023: Training Category

33:49 What We Took into 2024: Living Category

42:30 What We’re Taking into 2025: Living Category

50:25 What We Left in 2023: Living Category

58:25 What We’re Leaving in 2024: Living Category

01:09:44 Choosing Words for the New Year

01:15:37 Wrapping Up and Listener Engagement

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

This week Kelly and JK discuss the importance of mental strength in fitness, underscored by a recent study highlighted in Psychology Today. The study reveals how beliefs about genetic predisposition can significantly impact physical performance and physiology in exercise and eating. 

The conversation also touches on how medical professionals should communicate genetic risk to patients and relates these findings to everyday life, including personal anecdotes and experiences.

The episode wraps up with fun mentions of reality TV and plans for future episodes, including another 'Take it or leave it' segment.

00:00 Introduction and Episode Kickoff

00:23 Kelly's Holiday Trip Recap

03:14 Family Fitness and Gifts

06:27 Birthday Celebrations and Running at Sea Level

07:53 Cross Training and Gym Experiences

11:32 Run Club Commitment

14:36 Nine Week Reset Program

16:40 Holiday Stress and Year-End Reflections

21:06 Genetic Risk and Its Impact on Fitness

26:02 The Power of Perception in Exercise

27:56 The Impact of Belief on Physiology

30:33 Exploring the Role of GLP-1 in Nutrition

34:14 Mental Performance and Genetic Information

37:52 Personal Stories and Reflections

39:31 The Influence of Perception on Performance

46:32 Parenting and Perception

53:40 Concluding Thoughts and Reflections

Links:

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In this episode of 'Lifting, Running, and Living,' Kelly starts with updates about her new gym additions and joining a commercial gym due to foot pain and the benefits of cross-training. 

Meanwhile, JK provides insights on the retail industry's holiday season and his fat loss phase progress, along with his r(ese)t program that starts soon.

The main topic of discussion focuses on the importance of strength training for older adults, drawing from an NSCA paper and personal training experiences.

 Kelly and JK emphasize individualized and periodized training programs, compound movements, power exercises, and balance work, debunking common fitness myths and encouraging older adults not to fear heavier weights.

They also touch on mobility and everyday functional movements that can help improve quality of life as one ages.

00:00 Introduction and Episode Kickoff

01:02 Gym Updates from Kelly

03:37 Joining a Globo Gym

06:00 December Bingo Challenge

08:48 JK's Holiday Season and Fat Loss Journey

14:29 Nine Week Reset Program

18:44 Starting Strength Training Later in Life

28:18 Diving into Resistance Training

29:17 The Importance of Resistance Training for Older Adults

30:54 Challenges and Misconceptions in Strength Training

34:29 Implementing Strength Training for Older Adults

40:27 Practical Strength Training Tips

45:57 Case Studies and Real-Life Applications

01:03:06 Final Thoughts and Recommendations

Links:

r(ese)t program: https://drive.google.com/file/d/1he-JAI9JsjnzcGaKWa31vZEJpKL-ZSpg/view?usp=drive_link

NSCA Paper: https://www.nsca.com/contentassets/2a4112fb355a4a48853bbafbe070fb8e/resistance_training_for_older_adults__position.1.pdf

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠