Lifting, Running and Living with Kelly and JK

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

Welcome to Lifting, Running & Living! You may know us from our individual podcasts - Multifaceted Athlete with Coaching Klutz and Help Me Understand - and now we've joined forces. Honestly, we've done so many episodes together that it only made sense to start a new pod together. 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. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 38. Peter Attia vs Oura and Lifting Heavy vs Light Weight

    11/08/2024

    38. Peter Attia vs Oura and Lifting Heavy vs Light Weight

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

    1h 18m
  7. 37. Hot Topics: Ultrarunning’s Wikipedia scandal, Whoop’s Steps, and Strava’s AI

    10/25/2024

    37. Hot Topics: Ultrarunning’s Wikipedia scandal, Whoop’s Steps, and Strava’s AI

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

    1h 12m
  8. 36. Deep Dive into Training for Muscle Growth and Strength

    10/11/2024

    36. Deep Dive into Training for Muscle Growth and Strength

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

    1h 12m
See All (43)

4.6
out of 5
8 Ratings

About

Welcome to Lifting, Running & Living! You may know us from our individual podcasts - Multifaceted Athlete with Coaching Klutz and Help Me Understand - and now we've joined forces. Honestly, we've done so many episodes together that it only made sense to start a new pod together. 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.

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