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

Welcome back to 'Lifting, Running, and Living' with your favorite coaches, Kelly and JK. In Episode 39, Kelly shares her experience with her recent 5K race amidst dealing with plantar fascia pain, and JK shares his experiences with joining a local run club. 

Dive into the core discussion on the crucial differences between physical therapists and personal trainers. Learn about the significance of diagnosis, treatment, and the educational requirements that set these professions apart. 

They also share personal anecdotes about working around injuries and the significance of specialized training. 

Plus, stay tuned for an upcoming episode on the benefits of strength training as we grow older. Don't forget to leave your questions and suggestions for future episodes!

00:00 Introduction and Episode Kickoff

00:23 Kelly's 5K Race Update

01:06 Running with Plantar Fascia Pain

01:33 Race Day Decisions and Strategy

05:15 Post-Race Reflections and Recovery

07:13 Pumpkin Pie and Supplements

09:05 Flu and COVID Shots

13:13 Run Club Experience

28:28 Listener Questions: PT vs Trainer

31:14 Understanding the Term 'PT' in Different Regions

31:53 Clarifying the Roles of Physical Therapists and Personal Trainers

33:14 Diagnosing and Treating Injuries: The Role of Physical Therapists

36:15 The Importance of Referrals and Communication

38:52 Addressing Pain and Injury in Training

49:19 The Educational Pathways of Physical Therapists vs. Personal Trainers

54:36 Specializations Within Personal Training

57:23 Finding the Right Trainer for Your Needs

01:03:16 Strength Training for Older Adults

01:09:36 Conclusion and Listener Engagement

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 and JK dive into various updates, including Kelly's Seattle trip, her recent 5k race, and JK’s Clock-tober challenge. 

They discuss the Peter Attia lawsuit against Oura Ring, raising questions about transparency in influencer and sponsorship relationships. 

The episode concludes with an analysis of a study comparing the effects of lifting light versus heavyweights on short-term fatigue, particularly in trained individuals.

00:00 Introduction and Episode Kickoff

00:18 Kelly's Updates: Co-Hosting and Seattle Trip

09:21 5K Race Recap and Reflections

13:39 Strength Training and Overhead Press

21:01 Clocktober Challenge and Sleep Improvements

28:08 Adjusting Training Schedule for Basketball Season

31:58 Peter Attia Lawsuit Against Oura Ring

32:36 Introduction to the Peter Attia Lawsuit

33:45 Samsung vs. Oura Ring: The Legal Battle

38:34 Transparency in Sponsorships and Brand Deals

41:32 The Importance of Transparency in Fitness Influencing

50:46 Lifting Light vs. Heavy: A Study on Fatigue

56:35 Study Findings and Practical Takeaways

01:10:34 Consistency in Training and Social Media

01:17:04 Conclusion and Sign-Off

Links:

Magnus x Will Tennyson video: https://youtu.be/e1xvPrh2uD8

Attia vs Oura: https://www.youtube.com/watch?v=rWY4vvvVNUo

IG post: https://www.instagram.com/p/DB4A-whMxta/?img_index=1

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In this comprehensive episode, hosts Kelly and JK from 'Lifting, Running, and Living' dive into a variety of engaging topics, starting with updates on Kelly's new laptop and her upcoming work trip to Seattle. 

The hosts also share personal updates including Kelly's upcoming 5K run and JK’s experience from the University of Alabama family weekend, providing a glimpse into SEC football culture. 

The episode transitions into a discussion on Camille Heron's Wikipedia scandal in the ultra running community and the impact of Whoop's new step count feature. Additionally, the hosts evaluate Strava's new AI feature, comparing it to other AI-driven fitness apps like Garmin and Whoop, and discuss its potential pitfalls and benefits.

Wrapping up, the hosts tease future episodes involving the Oura Ring, a guest interview on Breast Cancer Awareness, and an inspiring story from a trainer overcoming injury and weight loss. 

00:00 Introduction and Episode Kickoff

00:55 Kelly's New Laptop and Tech Talk

03:13 Work Trip to Seattle

04:41 Travel Habits and Hotel Preferences

12:32 Upcoming 5K and Training Plans

14:56 Family Weekend at University of Alabama

20:20 Fat Loss Phase and New Scale

24:07 Hot Topics: Wikipedia Scandal

33:43 Sponsorship Speculations and Athlete Preferences

35:23 Whoop's Step Count Controversy

38:06 Business Decisions and Integrity

41:16 Comparing Fitness Trackers

52:34 Strava's New AI Feature

01:06:56 Upcoming Topics and Podcast Updates

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

Welcome to episode 36 of Lifting, Running and Living!

This week, Kelly shares insights on cutting down screen time, the mindful usage of social media, and a quirky coffee brand that helps feed homeless cats. 

JK talks about group fitness challenges like 'Step-tember' and 'Clock-tober,' and highlight some strategies for improving sleep patterns.

The duo also explores the aspects of strength training and building muscle with an in-depth explanation of the three principles - mechanical tension, metabolic stress, and muscle damage. 

Plus, they cover assistance from fitness apps and how to adapt training programs to individual needs, bringing a blend of casual chat and valuable health insights to the conversation.

00:00 Introduction and Episode Kickoff

00:46 Kelly's Screen Time Reduction Journey

06:53 Coffee and Cats: Kitty Town Coffee

09:37 Strength Training and Deload Week

20:06 Client Challenges: Step-tember and Clock-tober

30:42 Upcoming Family Weekend and Football Game

31:25 Introduction to Today's Topic: Training to Build Muscle and Strength

31:43 Deload Week and App Adjustments

33:36 Understanding Hypertrophy and Strength Training

36:37 Three Principles for Building Muscle

38:01 Mechanical Tension Explained

39:36 Metabolic Stress and Muscle Damage

55:19 Volume and Progressive Overload

01:02:22 Addressing Client Concerns and App Adjustments

01:08:16 Conclusion and Final Thoughts

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠