In episode 53 of 'Lifting, Running, and Living,' hosts Kelly and JK start with some personal updates including coaching stories and ongoing renovations. 

Kelly shares the exciting experience of coaching her brother for his first half marathon in San Diego, discussing the logistical challenges and race-day dynamics. 

JK provides an update on transitioning into summer training and engaging with his coaching email list. 

The episode then shifts to evaluating fitness trends, including interval walking, Pilates, zone 2 training, and contrast therapy—discussing their effectiveness and common misconceptions. The hosts critically analyze these trends and give their two cents from their own perspectives.

00:00 Welcome and Introductions

00:30 Coaching Updates and Marathon Stories

10:36 Bathroom Remodel and Daily Annoyances

20:36 Training Plans and Summer Goals

24:56 Engaging with the Community

29:33 Fitness Trends Discussion

30:08 Introduction to Interval Walking Training

30:48 The 10,000 Steps Marketing Campaign

33:10 High Intensity Interval Walking Study

34:46 The Benefits of Walking

37:51 Pilates and Its Popularity

46:19 Zone Two Training

57:56 Contrast Therapy: Cold Plunge and Sauna

01:05:13 Conclusion and Where to Find Us

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In episode 52, Kelly and JK kick off with updates, including Kelly signing up for her first track race and JK discussing his son's baseball activities and a recent tournament victory. 

The conversation transitions to ranking current fitness trends, covering AI in fitness applications, wearable technology tracking various health metrics, and the emerging fitness competition Hyrox.

They dive deep into the benefits, challenges, and personal experiences associated with each trend, offering insights and opinions on their usefulness and impact on overall fitness.

00:00 Introduction and Episode Kickoff

00:22 Kelly's First Track Race

01:42 Adult Track Meets and Training

07:27 Baseball Journey

19:11 Upcoming Speaking Engagement

22:59 Ranking Fitness Trends

27:09 AI in Fitness: A Hell Yeah or a Meh?

28:02 Strava and Garmin: Personal Experiences with AI

30:42 What Would Make AI in Fitness a Hell Yeah?

37:12 Wearable Technology: Tracking Everything

38:57 The Importance of Self-Reporting in Fitness

48:22 Hyrox: The New Fitness Craze

58:30 Concluding Thoughts and Teasers for Next Time

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In this episode of Lifting, Running, and Living, hosts Kelly and JK, accompanied by Pumpkin, open with personal updates. 

Kelly shares her experience coaching her brother for his half marathon and spending time with her parents. JK discusses moving his daughter from college and exploring new trails in Birmingham, including his favorite gym. 

The main topic focuses on essential advice for casual runners. They emphasize the importance of warming up, strength training, monitoring mileage, proper footwear, and overall recovery, including hydration, sleep, and mobility.

00:00 Introduction and Episode Kickoff

01:02 Kelly's Brother's Marathon Journey

04:42 Family Updates and Podcasting Challenges

10:19 JK's Alabama Trip and Observations

19:11 Running Advice for Casual Runners

29:58 Defining Strength Training

30:25 Key Movement Patterns

31:12 Strength Training vs Cardio

32:42 Overdoing Mileage in Running

34:52 Gradual Increase in Running Volume

36:26 Nutrition and Increased Mileage

41:33 Pre-Run Nutrition Tips

46:30 Choosing the Right Running Shoes

50:22 Importance of Recovery

51:49 Hydration and Sleep

01:01:22 Mobility and Stretching

01:03:45 Conclusion and Contact Information

Links:

Running Warm Ups: https://youtu.be/tOwW7H1QUUk?si=WO3f6zTE2AKOUsgf

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@runningklutz

In episode 50 of Lifting, Running, and Living, Kelly and JK kick off with personal updates including Kelly's new smart trainer experience, family news, and JK's recent travel adventures, including a lost phone saga in Las Vegas. 

The discussion moves on to an intriguing article about humanoid robots participating in the Beijing half marathon. 

The main topic delves into the exclusivity of the Boston Marathon, the debate around influencer entries, and broader questions on the balance between inclusivity and exclusivity in events. 

The episode concludes with a thoughtful discussion on whether every space needs to be inclusive and whether we've gone too far in the name of inclusion.

00:00 Introduction and Episode Kickoff

00:31 Kelly's Big Update: Becoming an Aunt

02:25 Training Updates: From Nordic Track to Smart Trainer

08:26 Lifting Motivation and Workout Routines

12:15 Travel Adventures and Conference Highlights

18:50 Lost Phone Saga and Upcoming Travel Plans

23:34 Robots Running Half Marathons: A Fascinating Experiment

31:01 Creepy Robot Encounter

31:27 Boston Marathon Exclusivity Debate

32:29 Qualifying for the Boston Marathon

33:47 Influencers and Charity Bibs

46:30 Boston Marathon's Historical Context

49:49 Inclusivity vs. Exclusivity in Sports

54:00 Youth Sports and Inclusivity

01:06:00 Final Thoughts and Farewell

Links:

Humanoid Robots at Beijing Half Marathon:

https://www.wired.com/story/beijing-half-marathon-humanoid-robots/

Boston Marathon Stats: https://athletikaty.com/2024/03/03/who-got-into-the-2024-boston-marathon-if-11000-time-qualifiers-didnt/

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 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