Lifting, Running and Living with Kelly and JK

Kelly Lutz and JK McLeod
  • 4.6 (8)
  • FITNESS
  • UPDATED BIWEEKLY

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. 71. Quad Strength: The Key to Longevity?

    6D AGO

    71. Quad Strength: The Key to Longevity?

    In this episode of Lifting, Running, and Living, Kelly and JK dive into several engaging topics. They kick off with personal updates, including Kelly's transition into a new job and the challenges of remote onboarding, and JK's upcoming launch of a monthly subscription training platform. They also cover Kelly's recent running progress and the adaptability required for training in varying weather conditions. The episode highlights an intriguing study on the significance of quad muscle thickness in predicting longevity, especially among older adults with heart failure, sparking a discussion on the importance of resistance training. The show wraps up with plans to explore the intersection of morality and wellness in a future episode. Tune in for a dynamic blend of personal updates, fitness insights, and thought-provoking topics. 00:00 Introduction and Episode Kickoff 01:08 Kelly's New Job Experience 06:51 Running Updates and Training Insights 09:13 Launching a New Training Program 23:25 Social Media Detox Discussion 24:28 Digital Detox: Reversing Cognitive Decline 26:00 The Impact of Quad Strength on Longevity 31:50 Gender Differences in Fitness Focus 36:27 The Role of Ultrasound in Muscle Mass Assessment 39:51 Listener Engagement and Future Topics 41:32 The Intersection of Morality and Expertise in Health 45:13 Conclusion and Contact Information Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠

    46 min
  2. 70. Social Change, Fitness Gains, and Life Transitions

    JAN 29

    70. Social Change, Fitness Gains, and Life Transitions

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

    53 min
  3. 69. Runna, Fat Loss Phase & Custom vs Group Programs

    JAN 16

    69. Runna, Fat Loss Phase & Custom vs Group Programs

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

    51 min
  4. 68. New Year, New Intentions: Take It or Leave It for 2026

    JAN 2

    68. New Year, New Intentions: Take It or Leave It for 2026

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

    1 hr
  5. 67. Adjustments Over Excuses

    12/19/2025

    67. Adjustments Over Excuses

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

    1h 4m
  6. 66. Navigating Fitness During Busy Seasons

    12/05/2025

    66. Navigating Fitness During Busy Seasons

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

    1h 8m
  7. 65. Double Race Weekend and Training Adjustments

    11/21/2025

    65. Double Race Weekend and Training Adjustments

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

    44 min
  8. 64. Creating a Flexible Training Program for a Busy Lifestyle

    11/07/2025

    64. Creating a Flexible Training Program for a Busy Lifestyle

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

    48 min
See All (71)

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.

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