Lifting, Running and Living with Kelly and JK

Kelly Lutz and JK McLeod
  • 4.6 (8)
  • FITNESS
  • UPDATED BIWEEKLY
Lifting, Running and Living with Kelly and JK

Welcome to Lifting, Running & Living! As coaches in the fitness space and two humans who love movement (running for Kelly, strength for JK), every episode will contain some element of fitness, plus a variety of other topics we're seeing, dealing with or hearing about. Join us every other Friday for chit chat, tangents & lots of laughing.

  1. 46. Embracing Maintenance and Diverse Fitness Pursuits with Tyrel Fuller

    4 DAYS AGO

    46. Embracing Maintenance and Diverse Fitness Pursuits with Tyrel Fuller

    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 ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠

    1h 6m
  2. 45. Thriving Through the Seasons: Maintaining Motivation and Goals

    FEB 14

    45. Thriving Through the Seasons: Maintaining Motivation and Goals

    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 at⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at⁠⁠@coachingklutz⁠⁠

    1 hr
  3. 44. Protein and Carb Timing for Optimal Performance?

    JAN 31

    44. Protein and Carb Timing for Optimal Performance?

    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 ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠

    1h 4m
  4. 43. Caffeine's Impact on Sleep-Deprived Athletes and San Diego 5K Race Recap

    JAN 17

    43. Caffeine's Impact on Sleep-Deprived Athletes and San Diego 5K Race Recap

    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 ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠

    58 min
  5. 42. Year-End Reflections and New Beginnings: Take It or Leave It for 2025

    JAN 3

    42. Year-End Reflections and New Beginnings: Take It or Leave It for 2025

    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 ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠

    1h 17m
  6. 41. The Power of Perception in Fitness and Health

    12/20/2024

    41. The Power of Perception in Fitness and Health

    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: https://www.psychologytoday.com/intl/blog/brainstorm/201901/learning-one-s-genetic-risk-might-affect-eating-and-exercise https://pmc.ncbi.nlm.nih.gov/articles/PMC6874306/ https://peteweishaupt.medium.com/behavior-before-success-5c7fa26a5732 Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠

    1 hr
  7. 40. Strength Training for Older Adults

    12/06/2024

    40. Strength Training for Older Adults

    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 ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠

    1h 5m
  8. 39. Breaking Down Physical Therapy vs. Personal Training

    11/22/2024

    39. Breaking Down Physical Therapy vs. Personal Training

    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 ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠

    1h 13m
See All (46)

4.6
out of 5
8 Ratings

About

Welcome to Lifting, Running & Living! As coaches in the fitness space and two humans who love movement (running for Kelly, strength for JK), every episode will contain some element of fitness, plus a variety of other topics we're seeing, dealing with or hearing about. Join us every other Friday for chit chat, tangents & lots of laughing.

Information

You Might Also Like

To listen to explicit episodes, sign in.

Stay up to date with this show

Sign in or sign up to follow shows, save episodes, and get the latest updates.
Select a country or region

Africa, Middle East, and India

Asia Pacific

Europe

Latin America and the Caribbean

The United States and Canada