Advertise on podcast: Lifting, Running and Living with Kelly and JK

In episode 70 of 'Lifting, Running, and Living,' hosts Kelly and JK discuss a series of major topics, including a new format transition for the show and reflections on current social issues in Minneapolis and the broader U.S. They delve into the impact and responsibilities of speaking up on social media and address the systemic changes needed for effective activism. The conversation transitions to personal updates, highlighting Kelly's new job and JK's current fat-loss journey using the Macro Factor app. They also evaluate Runna’s AI-influenced strength and running feedback while discussing the implications of AI in food-tracking applications. Listeners get a well-rounded mix of current events, fitness insights, and personal achievements. 00:00 Introduction and Episode Kickoff 01:01 Discussing Current Events and Social Issues 02:45 Personal Reflections and Social Media Activism 06:20 Corporate Change and Historical Examples 12:28 Encouraging Political Action 14:51 Job Transition and New Beginnings 19:44 Fat Loss Journey Update 27:24 Celebrating Process Wins 29:08 Leggings and Fashion Trends 32:55 Running and Strength Training Updates 42:53 AI in Fitness Tracking 51:57 Conclusion and Contact Information 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 (episode 69) dive into their usual updates and explore the debate on customized workouts versus group training programs. Kelly discusses her experience with a new running app, Runna, highlighting its features and shortcomings for newer runners. JK shares his recent trip to Nashville for a college football championship game and talks about entering a fat loss phase with specific goals and challenges. The main focus of the episode is the value of customized workouts, where they argue that while individualized programs have their merits, a well-executed group training program with adequate guidance can serve most people's needs effectively. They emphasize the importance of execution and proper intensity over mere customization, offering insights into both lifting and running scenarios. 00:00 Introduction and Episode Kickoff 00:43 Kelly's New Training Plan with Runna 02:48 Customizing the Runna App 06:26 Challenges and Feedback on Runna 13:32 Social Media Blackout 19:24 Living Updates and Nashville Trip 22:26 Unexpected Montana Trip 23:12 Starting a Fat Loss Phase 24:41 Maintaining Fitness Goals 29:38 The Importance of Custom Workouts 33:12 Group vs. Individual Training 36:38 Balancing Customization and Guidance 47:49 Final Thoughts and Contact Information Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠[email protected]⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In this episode, the hosts discuss their goals and reflections as they enter the new year, 2026. They talk about the traditions they plan to take forward and the habits they aim to leave behind, both in training and living categories. Highlights include discussions on maintaining a health-first approach to fitness, embracing intentional friendships, and minimalism. The episode also features a review of their past year’s intentions and their words for the year, with a particular focus on continuing positive practices and ditching limiting beliefs. As part of their tradition, they take time to reflect on previous years' goals and successes. 00:00 Introduction and New Year Greetings 00:38 Reflecting on Past Resolutions 02:19 What We’re Taking to 2026: Training Category 16:12 What We’re Taking to 2026: Living Category 34:00 What We’re Leaving in 2026: Training Category 47:47 What We’re Leaving in 2026: Living Category 48:52 Words for the Year 54:28 Final Thoughts 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 discuss various tips and strategies for maintaining fitness routines during busy and unpredictable times. Topics include adjusting workout schedules, splitting training sessions, the importance of shorter, effective workouts, and the value of moving beyond all-or-nothing thinking. They also share personal anecdotes about transitioning out of routine, JK's wisdom teeth removal experience, and the impact of winter weather on daily activities. The episode wraps up with a look forward to their upcoming 'Take it, Leave it, Start it' New Year's episode. 00:00 Introduction and Catching Up 00:34 Transitioning Out of Coaching 05:12 Wisdom Teeth Removal Experience 23:27 Winter Weather Rant 28:43 Maintaining Fitness During Busy Times 31:07 Morning Routine and Workout Adjustments 33:09 Splitting Workouts for Efficiency 34:24 Planning and Prioritizing Workouts 36:10 The Two-Day Rule and Habit Formation 39:30 Overcoming All-or-Nothing Thinking 43:15 Experimenting with Workout Routines 46:14 Avoiding the Domino Effect in Training 52:19 Taking Calculated Risks in Training 58:48 End of Year Reflections and Future Plans 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, the hosts Kelly and JK discuss what it means to maintain fitness during busy times. They focus on how they've figured out what 'enough' is to sustain their fitness levels, sharing updates on their personal lives, including Kelly's last day of coaching and her decision to pull back from a January race. The hosts explore topics such as adjusting workout frequencies, cutting back on specific activities like cardio or lifting during busy periods, and how to avoid all-or-nothing thinking. They emphasize the importance of keeping the main priority in focus and adjusting volume rather than frequency to manage their schedules effectively. Tune in for relatable insights and actionable strategies to maintain your fitness when life gets hectic. 00:00 Introduction and Episode Overview 00:46 Kelly's Coaching Update 03:12 Training Challenges and Adjustments 06:36 November Challenge Recap 09:57 Strategic Restrictions and Personal Goals 14:14 Upcoming Plans and December Challenge 21:46 Transitioning from College Athlete to Adult Life 27:39 Balancing Fitness with Changing Schedules 32:20 Maintaining Fitness Amidst Life Changes 32:38 Balancing Running and Lifting During Busy Times 35:43 Defining 'Busy' and Its Impact on Training 37:51 Adjusting Training for Travel and Work Commitments 39:51 Non-Negotiables in Training Schedules 45:41 Maintaining Frequency and Volume in Workouts 53:06 Avoiding All or Nothing Thinking in Training 55:46 Planning Training Around Seasonal Changes 01:05:02 Wrapping Up and Listener Engagement Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠[email protected]⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In episode 65 of 'Lifting, Running, and Living,' hosts Kelly and JK dive into their latest training updates and experiences. JK discusses his 'adjustment season' focusing on maintaining fitness amidst a busy schedule, while Kelly shares a detailed recap of her challenging double race weekend. Kelly successfully completed both the Pumpkin Pie 5K and the Wash Park Circuit, achieving a new personal record and earning a podium finish in her age group. The episode also touches on the benefits of consistent training, super shoes, and the mental aspects of racing.  00:00 Introduction and Episode Kickoff 00:46 Personal Updates and Adjustments 05:17 Coaching Philosophy and Client Stories 06:56 Holiday Season and Training Challenges 12:21 Double Race Weekend Recap 25:09 Race Day Highlights 25:36 Washington Park Circuit 26:22 Unexpected Challenges 27:08 Race Strategy and Performance 30:43 Post-Race Reflections 34:10 Future Plans and Training Insights 37:09 Running Philosophy and Goals 42:47 Wrapping Up and Contact Info Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠[email protected]⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In episode 64 of 'Lifting, Running, and Living,' hosts Kelly and JK dive into designing a flexible training program for a hypothetical individual named Taylor, who has a busy work schedule and enjoys staying active. They discuss the importance of balancing running and lifting sessions across a four-day week with varying time commitments. They also talk about the challenges of maintaining consistency amid a changing schedule and providing actionable insights on structuring effective workouts. The episode concludes with a call for listeners to submit their own training avatars for personalized advice. 00:00 Introduction and Episode Kickoff 00:55 Kelly's Race Updates 08:31 Walktober Challenge Recap 15:25 Designing a Flexible Training Program for Taylor 22:37 Balancing Running and Lifting 23:13 Training Frequency and Preferences 24:04 General Fitness Goals 26:18 Structuring Weekly Workouts 31:03 Adapting to Changing Schedules 43:56 Social Life and Training Balance 46:33 Conclusion and Listener Engagement Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠[email protected]⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In episode 63, the hosts discuss valuable tips for supporting runners at road races, including the importance of reviewing course maps, utilizing tracking apps, and effective planning. Kelly shares her recent experiences at the Baltimore Running Festival, including training her brother for his first marathon and participating in a 5K herself. Despite some logistical challenges, both she and her brother achieved noteworthy feats. The episode also touches on the psychological and strategic aspects of running short races like 5Ks. Encouragement from spectators and maintaining appropriate race-day etiquette are emphasized to ensure a positive experience for both runners and supporters. 00:00 Introduction and Episode Kickoff 00:52 Kelly's Baltimore Running Fesitval Experience 04:21 Race Day Strategies and Reflections 13:00 Kelly's Race Results and Reflections 23:55 Walk 30 Challenge: October Edition 31:57 Reflecting on Short Walks 32:44 Common Struggles with Exercise 33:59 Spectating and Marathon Recap 35:10 Tips for Supporting Marathon Runners 38:40 Tracking and Meeting Up After the Race 52:55 Final Thoughts and Reflections 58:46 Wrapping Up and Contact Information 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, Kelly and JK continue their discussion on their favorite and least favorite exercises. This 'unintentional part two' discusses pull movements, plyometric/explosive exercises, core exercises, and cardio routines. Kelly shares updates about her parent's recent visit and upcoming travel for her brother's marathon, while JK recounts his exciting family trip to Alabama for a football game and ESPN College Game Day. They also delve into the pros and cons of different training exercises and conclude by sharing their favorite and least favorite cardio workouts. 00:00 Introduction and Welcome 01:10 Podcast Updates and Personal Stories 07:39 Home Gym vs. Gym Membership Debate 12:05 Family Trip to Alabama and ESPN College Game Day 24:33 Podcasting Journey and Reflections 27:15 Favorite and Least Favorite Exercises Part 2 29:37 Favorite and Least Favorite Exercises 31:12 Tips for Lateral Raises 33:16 Dealing with Shoulder Impingement 35:10 Plyometric and Explosive Movements 42:21 Core and Cardio Exercises 55:02 Wrapping Up and Listener Engagement Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠[email protected]⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In episode 61, coaches Kelly and JK discuss their favorite and least favorite exercises, covering key movement patterns such as hinges, squats, pushes, and pulls. Before diving into the main topic, Kelly provides updates on her running journey, including her recent 5K tempo workout and training progress for upcoming races. JK shares insights on his recent return to in-person personal training, the benefits of hybrid training, and the importance of balance between lifting and cardio when preparing for events. 00:00 Introduction and Episode Kickoff 01:37 Kelly's Running Updates 04:54 Discussion on Full Body Workouts 08:37 Track Etiquette PSA 10:30 Track and Field World Championships Highlights 14:44 Personal Training Journey and Advice 25:23 Introduction to Movement Patterns 27:07 Favorite and Least Favorite Hinge Exercises 35:57 Favorite and Least Favorite Squat Exercises 41:13 Favorite and Least Favorite Push Exercises 44:07 Conclusion and Final Thoughts Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠[email protected]⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In episode 60 of Lifting, Running, and Living, hosts Kelly and JK discuss what it means to live an active lifestyle. They start with updates from their personal lives, including Kelly's decision to stop purchasing from Amazon and Target and insights into their recent birthdays. The main topic delves into differentiating between being 'active' and having an 'active lifestyle,' exploring modern challenges like sedentary jobs, increased screen time, and convenience culture. They discuss recommendations from various health organizations and provide thought-provoking questions to help listeners identify if they are truly living actively. Tune in for an engaging conversation on integrating more movement into your daily life. 00:00 Introduction and Episode Kickoff 00:38 Personal Updates: Kelly's Shopping Challenge 07:59 Birthday Celebrations and Reflections 14:24 Nutrition and Maintenance Phase Insights 17:20 Exploring the MATADOR Protocol 25:28 Active Lifestyle Discussion 31:02 Exercise Recommendations from Various Organizations 34:45 Defining an Active Lifestyle 48:00 Modern Challenges to Staying Active 54:45 Questions to Assess Your Active Lifestyle 56:58 Conclusion and Contact Information Links: ​​https://www.instagram.com/reel/DNGLuBDxMFR/?igsh=ZG4wbnZ4Zjd4bTk1 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, Kelly and JK discuss recent updates in their lives and training routines. Kelly shares her excitement about a recent promotion to Principal Data Analyst and her journey through varied company sizes. She also talks about her ongoing struggle with limiting TikTok usage and the effectiveness of the ClearSpace app in managing her social media time. JK reflects on his latest training block, focusing on full-body workouts, nutrition strategies, and reducing caffeine intake to improve sleep quality. They both share upcoming plans, including races and workout routines, and celebrate their forthcoming birthdays. 00:00 Introduction and Episode Kickoff 00:58 Kelly's Exciting Promotion Update 06:06 Training Block Recap and Insights 15:16 ClearSpace App Experiment 22:52 Nutrition Goals and Strategies 24:29 Tracking Macros and TDEE 26:07 Navigating Nutrition Without a Coach 29:33 Caffeine Reduction Journey 31:51 Sleep Quality and Eating Habits 35:14 Upcoming Training Cycle Goals 37:01 Fall Race Plans 40:06 Strength Training Routine 47:24 Birthday Wishes and Closing Remarks Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠[email protected]⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In episode 58 of 'Lifting, Running, and Living,' hosts Kelly and JK cover various topics including Kelly's recent 1.2-mile race and the best sports photographer Dave Albo. JK highlights his guest appearance on the 'Far From Perfect' podcast where he delved into advanced training and six-week programs. The main topic revolves around the beer mile, with insights into its history, world records, and its treatment as a competitive sport. They also explore whether such events challenge gender norms in sports and discuss the broader theme of themed races and their appeal. The conversation wraps up with reflecting on competitiveness in women's sports and societal perceptions. 00:00 Introduction and Episode Kickoff 00:28 Kelly's Race Recap 02:42 Running Reflections and Experiences 04:48 Shoutout to the Photographer 06:14 Advanced Training Discussion 13:38 Beer Mile Championships 28:14 Discussing Gender Stereotypes in Drinking Events 30:39 Comparing Themed Runs and Competitive Races 34:36 Personal Experiences with Themed Races 39:31 Gender Dynamics in Sports and Competitiveness 45:22 Reflections on Gender Bias in Professional Settings 53:19 Closing Thoughts and Contact Information Links: https://podcasts.apple.com/us/podcast/the-concept-of-advanced-training-with-jk-mcleod/id1497574963?i=1000721223255 Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠[email protected]⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In episode 57 of 'Lifting, Running, and Living,' Kelly and JK dive into recent personal updates, including Kelly's first track race experience and JK's new lifting phase. The hosts discuss the mental challenges of declining athletic performance and the impact of social media. They also tackle a controversial gym policy in the UK that bans women over 24 from training during peak hours. Join them for an insightful conversation on fitness goals, social perceptions, and industry trends. 00:00 Welcome and Introductions 00:36 Kelly's Track Race Experience 13:26 Training Updates and Fitness Goals 20:23 Caffeine Reduction Challenge 28:17 Main Topic: The Mental Challenge of Declining Performance 35:44 Balancing Easy Runs and Speed Workouts 36:32 Running by Feel and Strava Pressure 38:13 Social Media's Impact on Mental Game 44:51 Identity and Performance in Fitness 51:54 Exploring New Fitness Goals 55:23 Controversial Gym Policies 01:11:06 Conclusion and Contact Information Links: https://thetab.com/2025/07/18/uk-gym-bans-women-over-24-from-training-at-peak-times-and-people-arent-happy Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠[email protected]⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In episode 56 of 'Lifting, Running, and Living,' the hosts dive into two hot fitness topics: the creatine gummy scandal and a controversial moment at a Hyrox competition.  The episode kicks off with personal updates, highlighting a grueling hill climb race in Vail, Colorado, and detailing a new training regimen focused on balancing lifting and cardio.  The discussion then shifts to the creatine gummy scandal involving Push Supplements, where third-party testing revealed significantly lower creatine content than advertised.  Lastly, the hosts analyze a viral video from a Hyrox competition where a competitor continued the event despite his partner collapsing, prompting a debate on the balance between mental toughness and human empathy. 00:00 Introduction and Episode Kickoff 00:18 Fitness Headlines Overview 01:23 Hill Climb Race Recap 11:34 Training and Nutrition Updates 21:56 Creatine Gummy Scandal 30:57 Influencer's Creatine Experience 32:50 Placebo Effect in Fitness 33:59 Supplement Industry Ethics 36:08 Importance of Whole Foods 38:10 Influencer Trust and Sponsorships 42:13 Hyrox Competition Controversy 45:32 Debate on Competitor's Actions 58:27 Final Thoughts and Wrap-Up Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠[email protected]⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠