In this episode, hosts Kelly and JK delve into personal discussions related to their individual training goals for the new year. Kelly shares her initiatives in increasing running volume, maintaining strength training, and undertaking daily walks. JK details his ongoing pursuit of muscle-building, a focus on cardiovascular health, and his interest in completing a trail run style event.

Additionally, they share their thoughts on setting goals, working with a fitness coach, and the intricate dynamics in various types of sports competitions. They also have a light-hearted conversation about their lives, observing the correlation of fitness to everyday life, habits and proclivities. Important note – they are always open to listener questions and suggestions for future podcast discussions.

00:12 Kelly's Updates: Back to Training and Balancing Schedules

01:19 The Struggles of Fitting in Gym Time

09:21 The Challenges of Managing Multiple Cats

13:06 JK's Updates: Basketball Tournaments and Observations

20:44 Kelly's Goals: Increasing Running Volume and Strength

25:44 Considering Powerlifting and Bench Press Goals

32:50 CrossFit and the Perception of Fitness

38:13 The Importance of Daily Movement

46:51 The Difference Between Goals and Official Goals

49:04 The Importance of Building Muscle and Cardiovascular Health

55:31 The Role of Events in Goal Setting

01:02:48 Upcoming Content on MFA

01:09:05 Upcoming Content on HMU

01:10:39 Kids Talk Sports

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Follow JK at ⁠⁠@coachjkmcleod⁠⁠

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In this episode, Kelly and JK discuss signs of overtraining and under-recovery in relation to lifting and running. They talk about factors such as persistent muscle soreness, elevated HRV and RHR, inability to make progress in training, and impact on energy and mood. They point out the importance of understanding your baseline before identifying changes as a sign of overtraining. Kelly and JK have a dialogue about taking into account individual lifestyle factors when designing training plans, the imbalance between wanting to train more but not being able to due to lifestyle constraints, and how a lack of recovery can actually manifest in irritability and mental exhaustion.

01:12 Kelly's Race Experience and Reflections

08:06 JK's Updates and Thoughts

18:05 Main Topic: Am I Training Too Much?

25:37 Understanding Heart Rate Variability (HRV) and Training

30:46 The Importance of Baseline in HRV Tracking

34:25 Energy Levels, Fatigue, and Training

35:11 Motivation and Training

36:04 Inability to Progress in Training

40:41 Energy and Mood Outside the Gym

48:44 Overtraining or Under Recovering: A Perspective

49:51 The Impact of Overtraining on Daily Life

56:20 The Role of Nutrition in Training and Recovery

58:14 Wrapping Up: Recognizing and Addressing Overtraining

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

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In this episode, hosts Kelly and JK discuss their strategies for the new year, beginning with intentional changes they are making and the concept of 'taking' and 'leaving' certain aspects of their lives. They also discuss their tradition of selecting a 'word of the year' to guide their personal and professional paths.

00:57 Coach Kelly's Updates

08:32 Coach JK's Updates

19:55 Take it or leave it intro

25:04 What We’re Taking to 2024L Training Category

37:00 What We’re Leaving in 2023: Training Category

44:14 What We’re Taking to 2024L Living Category

57:33 What We’re Leaving in 2023: Living Category

01:13:31 Choosing a Word for the Year

Send us your 'take it or leave it' lists on email or IG!

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

This week for the main topic, Kelly and JK dissect the 2024 Fitness Predictions put out by MindBody in July. They give their take on each of the 6 predictions and whether they agree or disagree. As always, this is preceded by training and life updates and sprinkled with random tangents. Enjoy!

00:31 Kelly - Discussion on Training and Injuries

01:43 Kelly - Preparing for the Hot Chocolate Race Series

10:38 Kelly - Mystery of the New Cat

14:41 Kelly - Coaching for All In Trail Collective

16:07 JK - Training Updates and Future Plans

25:05 JK - Living Updates and Holiday Plans

36:20 Fitness Predictions for 2024

42:10 Boomers go boutique

46:49 Warming up to hot and cold

52:21 Z's are the best medicine

57:42 The Demand for Science-Based Beauty and Wellness

01:05:10 The Growth of Community Events in Beauty and Wellness

01:11:59 Strength Training as a Focus for Longevity

01:28:48 The Fitness Predictions of 2023

01:33:52 The Misuse of 'Hot Takes' in Fitness Discussions

01:41:27 MFA and HMU updates and outro

Follow the pod at ⁠⁠⁠liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠coachingklutz⁠⁠

It’s about time we touched on the topic of strength training for runners, so here we go! We explore arguments against strength training, deep dive into a study, and our usual updates and tangents.

Topics:

00:00:24 Kelly’s updates: training & Garmin’s lactate threshold test

00:22:17 Kelly’s sad update

00:30:47 Books update

00:32:30 JK’s training update

00:37:30 Sticking to a program as it’s designed

01:01:19 Strength training for runners: arguments against, road vs trail runners

01:15:01 Deep dive into study about strength vs endurance vs concurrent training

01:55:37 Outro

Enjoy!

Links:

Road vs trail runners study: https://pubmed.ncbi.nlm.nih.gov/36515604/

Koop’s thoughts on the above study: https://podcasts.apple.com/us/podcast/differences-between-elite-road-and-trail-runners/id1489494447?i=1000596674543

Study we dove into: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518107/

Follow the pod on IG at liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

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Tis the season to talk about training over winter some more! Sprinkled with life updates and random tangents as always.

Enjoy!

00:00:28 Kelly’s updates: foot injury and training

00:09:54 JK’s 1 mile farmer carry story

00:17:08 Group runs

00:36:08 JK’s updates: fat loss phase, next training phase & in person coaching

00:50:26 Review shoutouts

00:54:02 The winter grind

01:31:36 75 hard tangent

01:47:17 Matt Rife tangent

01:57:10 Outro

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

The title says it all: this week we dive into a variety of mistakes we've both made over the years as athletes and how we would approach them differently.

Enjoy!

00:53 Kelly’s updates: Halloween, return to run, reading goal and Advice for Girls

17:29 JK’s updates: current training, fat loss, recent books and Stoicism

42:24 Mistakes we’ve made as athletes

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

The episode all about home gyms. Having gym equipment at home can help you stick to your strength program (or get your strength training in period). It can be overwhelming figuring out which equipment is essential and which is nice to have. Listen in for our thoughts:

00:25 Kelly’s update: foot issue, lifting and new group run

14:50 JK’s trip with Ava, fat loss update & what’s next with training

31:30 Hybrid training

39:50 Halloween & daylight savings ending

57:35 Home gyms! What JK and Kelly have at home

01:06:44 Home gym essentials & how to prioritize

1:24:10 Listener Q: Half or full rack?

1:28:54 Listener Q: how to balance building out a home gym for a couple with different lifting needs

01:38:14 Finding gym equipment

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

A timely episode since Kelly just ran her hardest race ever and is in full recovery mode!

Here's what you can expect:

01:19 Kelly’s AZ trip

07:19 Kelly’s 50 mile race recap

36:00 JK’s annual father daughter concert & life updates

55:00 Post event recovery

01:05:43 Fear of losing fitness post event

01:14:35 Fear of losing momentum

01:42:24 Upcoming content on MFA and HMU

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠[email protected]⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠