99 episodes

Coach MK (Fleming) is the founder of Fitness Protection, LLC. She is a run coach not life coach, but we're never really talking about the running! She isn't afraid to call out, and push back against, Diet Culture and its impact on her runners. She is committed to ensuring that no runner discounts their own badassery while combatting fatphobia and sizeism in the fitness industry.

This podcast is geared towards every runner who won’t lose their home or health insurance if they show up to the corral with a hangover (though we do not advise it!). Whether you are a marathoner or a hobbyjogger, you will find something to enjoy when the coaches start talking as we run through this marathon of life, together.

Running Life: A Fitness Protection Production Fitness Protection, LLC

    • Mental Health
    • 4.5, 31 Ratings

Coach MK (Fleming) is the founder of Fitness Protection, LLC. She is a run coach not life coach, but we're never really talking about the running! She isn't afraid to call out, and push back against, Diet Culture and its impact on her runners. She is committed to ensuring that no runner discounts their own badassery while combatting fatphobia and sizeism in the fitness industry.

This podcast is geared towards every runner who won’t lose their home or health insurance if they show up to the corral with a hangover (though we do not advise it!). Whether you are a marathoner or a hobbyjogger, you will find something to enjoy when the coaches start talking as we run through this marathon of life, together.

    Warm-up/Cool-downs, Wearing Masks & The Saharan Dust Cloud

    Warm-up/Cool-downs, Wearing Masks & The Saharan Dust Cloud

    Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection
     Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!
     
    In this bonus episode, Chief Nutrition Officer Dalia Kinsey and Coach Nikkia Young take over the stream in order to continue to give Coach MK some time for a much-needed family vacation!  They answer questions about warm-ups/cool-downs, and also discuss other topics like wearing masks and the Sarahan dust cloud.
     
    Tools needed for stress management - counter damage https://black-joy-summit.heysummit.com/tickets/ ally learning track available; support summit; share free access with POC in need of support 7.31-8.2 Fitness Protection Partnership 
     
    Each week we highlighting the amazing work and successes of the runners in each of our programs.  We start with the runners not running in our runner interrupted program and then our participants in the build, rebuild, and maintain programs
     
    Questions - 3:10
    Build
    ReBuild - 3:10
    How do we access the plans each month?  Do we buy them through training peaks or is included in our subscription? What are accelerators and what does the (20/40) mean when I see them in my plan? How do I keep track of all of the different intervals?  This is so confusing! When I do the warm-ups and cool-downs am I supposed to keep it under 140?  Like, stop and walk??  
    Maintain
     
    Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!
     
    Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!

    • 53 min
    Getting Your Body to Warm, The Friendliness of Southern Runners & Nutrition/Hydration Needs as the Humidity Start to Climb

    Getting Your Body to Warm, The Friendliness of Southern Runners & Nutrition/Hydration Needs as the Humidity Start to Climb

    Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection
     Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!
     
    This week Chief Nutrition Officer Dalia Kinsey, is taking over the stream in order to give Coach MK some time for a much needed family vacation!  We have questions about getting your body to warm, the friendliness of southern runners, as well as nutrition/hydration needs as the humidity starts to climb.
    What to do in lieu of asking someone if they are ok right now.
    The pressure to just say yes 
    The world is on fire 
    Tools needed for stress management - counter damage https://black-joy-summit.heysummit.com/tickets/ ally learning track available; support summit; share free access with POC in need of support 7.31-8.2 Fitness Protection Partnership 
     
    Each week we highlight the amazing work and successes of the runners in each of our programs.  We start with the runners not running in our runner interrupted program and then our participants in the build, rebuild, and maintain programs
     
    #WeeklyWins - 10:55
    Runner Interrupted
    Erin Harkness has found herself back in the runner interrupted crew with a broken foot but is proud of herself for focusing on what she can do, cycling and strength.  Build
    Barbara Puckett has been tenacious AF managing running and work as she returns to in-person work for the first time since March ReBuild
    Kristen Frazier was winning last week because she had a plan with her doctor to help her get her back on track and feeling better.  She is still winning this week because her plan is working and she is seeing great effects from her new medication. Karen Sutton’s 12-year-old daughter Danda did her first long run!  She is so proud of herself keeping going for an hour! She has been following rebuild for 2 weeks and is loving it! She has never been a sporty kid, is very worried about her size, and has little confidence in her physical ability  Which is a shame because today we covered 4.2 miles! When she finished she said she felt amazing!! This was a brilliant moment! So I let her wear my FPP T-shirt. And she wanted to wear it all day! Thank you Mary-Katherine Brooks Fleming from the bottom of my heart for the gift of physical confidence for my daughter. Stephanie Hornans daughter was accepted into a dance group that she had to audition for via zoom earlier in the pandemic! Leslie O’Berry has been made an amazing entry into the Rebuild group and is all ready to move to lane 2 after only being part of Rebuild for 2 weeks! Any Sczerbowicz is doing an amazing job of listening to her body and is rebuilding on her terms.  She is in no rush to hurry up and get back to where she was, she just wants to make sure she is healthy and fit. Amanda Bailey is getting back into the consistent running habit and ran 3 days in a row this week. Katie Hansen hasn’t been able to be too active in the Facebook group lately because of how much energy her job as a doctor has been taking,  but she reports that she has been able to keep running 3-4 days per week even with all the craziness. Maintain
    Nicole Uhl did a 2:15 LR today on the track. She comes to us from Galloway and has never run more than 5 min at any one given time.  She felt pretty good during her run so I was like, "let's see If I can make it around the track". She did and still felt good. So I thought "well maybe I can do a mile nonstop". AND SHE DID! She reports that it was slow but she kept her HR under 140 and felt amazing. She was so proud because she has NEVER run a mile nonstop. Nicole’s win gets better. She finishes out hour one with run/walk intervals, whatever felt good. Hour two she thought, "that mile felt pretty

    • 38 min
    Low Hemoglobins, Comfortable Running Attire & The Physiological Reason For Doing Strides

    Low Hemoglobins, Comfortable Running Attire & The Physiological Reason For Doing Strides

    Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection
     Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!
     
    This week, we take questions about low hemoglobins, comfortable running attire, and & the physiological reason for doing strides.
    #WeeklyWins 6:10
    Runner Interrupted
    Coach Amy has got her running mojo back and is rebuilding her running habit! Megan Ruyuke bought herself a membership at a SUP/kayak place and has gone every damn weekend. Build
    Pat Humes managed to her run in early and made 55 min with 6 accelerators. Patricia Luna went for a run on her rest day because she wanted to not because she had to! ReBuild
    Kristen Frazier had a great appointment with her doctor and had a solid plan to help her feel better. Maintain
    Karen Sutton is still running 5 times a week even though things have been really challenging. She started couch to 5k to support her 12 year old who was having her own struggles with the situation. But after week 6 the continuous 20 minutes running was too tough for her so they moved over to rebuild which she finds more fun on Monday Wednesday and Friday. On Tuesday and Saturday, Karen is doing Maintain as written Alone. On Saturday she did 9 miles and really enjoyed it. It was her longest run since February. She says thank you for the tether to the tribe. I have not posted in the group much but I felt happy knowing you are all there. #coachedandloved. Corina Terry celebrated her 50th birthday this week, she is also doing a great job moving runs around to make the plan work for her. Helen Foley has had a major mental shift.  Instead of waking up thinking “I can’t believe I have to run again” she wakes up and thinks “why wouldn’t I run today?  It’ll be fun” Nichole Ule has found her shuffle!! And did a 2 hour long run on the treadmill. Cara Gerard is Going to take her PTO!!  
    Questions - 13:47
    Build - 13:47
    Hi coach MK! I thought I was more tired than usual due to the stress of the pandemic, but it turns out my hemoglobin is low. I switched a few months ago to a mostly vegetarian diet and this might have something to do with it. I had noticed my runs seemed to be getting harder rather than easier and required more walking, or occasionally skipping altogether. Do you have any ideas or thoughts on how to keep improving my running habit while I sort all this out? ReBuild - 16:20
    I may be your lamest client ever, but what I crave is boringness. A plan where I literally don’t have to think about what I’m doing because it’s nearly the same every day. How can I modify so the workouts and strength so it’s more repetition and less thinking? Signed, Task Initiation Challenged. I’ve been feeling pretty crappy lately and I’m certain it’s a combination of stress, not sleeping well, and eating choices that have lots of room for improvement.  I’m slowly working on all of those things, but I’ve noticed I’ve gotten in a vicious cycle of not feeling well thereby skipping my run which makes me feel worse.  Any suggestions on breaking the cycle. I can’t find running attire that I like how they fit, feel comfortable, and look good.  Have you ever thought about designing a line of running gear that fits real people (I.e not overweight, but not super toned athlete’s body)??  I know you have a lot on your plate but I enjoy running a lot more if there were clothes that fit well and I wasn’t constantly tugging on!  For reference, I’ve tried all the major brands and some lady specific ones and nothing seems to fit quite right  During my Avocado Toast run, I could feel my calves aching as I ran up hills. I thought this meant I was not using my glutes appropriat

    • 40 min
    The Long Run: Talking with Our Black Friends about Allyship

    The Long Run: Talking with Our Black Friends about Allyship

    You’ve probably heard it said that “running is therapy.” Though we push back HARD against that idea, therapy is our therapy and nothing else comes close, we can see where this comes from. 
    We see our running buddies every Saturday, more frequently than we see anyone else. My running buddies know a LOT about me, yet most of them have never met my colleagues, my coworkers, my spouse or my friends outside the running community. They exist totally separately.
    I tell you that to tell you THIS: conversations can get DEEP on long runs. The lack of connection to the rest of our lives means we can be more ourselves, speak more freely, talk more candidly. This is why a long run can be a safe place to ask dangerous questions. What is said on a run, stays on a run...so we thought it would be fun to host some of these free, TMI conversations on the podcast, covering topics as well as details that wouldn’t be appropriate to share anywhere else.
     
    Current events have been rather dramatic, and for many people, surprising. That fact alone is harmful, racism isn’t new, neither is police brutality- my dad has been specializing in this area of law since 1973. You don’t make friends doing this work, suing cops...I’ve never been able to call the police. They wouldn’t come to our house. We chose this….most people don’t. Specifically, communities of color didn’t choose this. 
    For everyone else, we’ve been raised to believe that the police keep us safe. Our worst experience may have been a cop who bullied us at a traffic stop or incompetence in investigating a burglary, which underscores our privilege: it wasn’t a problem, because it wasn’t OUR problem. We as a nation are finally coming to understand that we have a very big problem indeed and aren’t sure what the best next step looks like.
    In the second installment of this series, we are bringing in three FPP employees, who happen to be Black, to answer all of the questions we have about what to do right now.
    Nikkia Young is the Coach of our Build Program Lovey Roundtree-Oliff is the Coach of our ReBuild Program Dalia Kinsey is our Chief Nutrition Officer  
    For a deeper look into these issues, please subscribe to The Pod Caste, hosted by Coach Lovey, and check out Dalia’s recent anti-bias training. 

    • 1 hr 34 min
    Q&A With a Transgender Runner

    Q&A With a Transgender Runner

    Intro
    You’ve probably heard it said that “running is therapy.” Though we push back HARD against that idea, therapy is our therapy and nothing else comes close, we can see where this comes from. 
    We see our running buddies every Saturday and rarely socialize in between. Most of my running friends have never met my colleagues, my coworkers, my spouse or my friends outside the running community. They exist totally separately.
    I tell you that to tell you THIS:  conversations can get DEEP on long runs. The lack of connection to the rest of our lives means we can be more ourselves, speak more freely, talk more openly. It is a safe place to ask dangerous questions. What is said on a run, stays on a run...so we thought it would be fun to host some of these free, TMI conversations on the podcast, covering topics as well as details that wouldn’t be appropriate to share anywhere else.
    We are kicking off this series with one of our Sponsored Athletes, who also happens to be my running buddy, Kade, who is 9 months into his gender transition. It won’t take long to see why we’re friends- we are both loud, proud, and outspoken AF. When Kade posted about his new appendage arriving in the mail, my clients had QUESTIONS. Then, I realized I had questions, too; we hadn’t run together in awhile so we hadn’t yet a direct conversation about his transition. Kade, amazingly, agreed to have that conversation on our podcast.
    Come on now, you KNOW you’re curious! Get ready to be a fly on the wall for this amazing conversation where we learn everything I’ve ever wanted to know about Kade’s transition, questions I would only ever ask him on a run; which frankly is the only time and place for my totally ignorant and taboo questions, like, “do you ACTUALLY have a D^ck in a box?” and “is it like...a neuticle?”
     
    Note: We want to be exceptionally clear: the purpose of this podcast isn’t shock value, but there will be a lot of talk about anatomy. We are not exploiting Kade to expand our audience, we are trying to draw our audience closer to one of our Sponsored Athletes.  All of the questions have been filtered by the team, and I’m proud to say nothing really needed to be edited, softened or changed. We have a really amazing community, and I’m proud that Kade is a part of it. 
    Questions from MK
    OH MY GOD YOU ARE GONNA HAVE A PEE PIPE! So, it’s hard to know where to start- because I still fumble when I try to talk about us in the past tense! Like, “you aren’t dead, but you’re kinda like Voldemort! I can’t say your old name!  When I slip, and we both know I do, does it hurt your feelings or make you not want to talk to me? So, is it like “deadnaming”? Can you give us a brief rundown on you, then tell us how would you describe yourself at the time we met? You’re the most confident human either of us have known, so this didn’t make sense to us, it really surprised us. To be clear: we love you and support you 100%, we just didn’t see this coming. Was it just us? Have others been surprised, or admitted they were surprised? Tell us a bit about your gender journey (is that how we describe it?) Because when we met, you struck me as SO sure of yourself. I realize the parts of you that I LOVE won’t be affected by the transition, how do you feel about the parts that ARE changing? Looking back, its hard to think that wasn’t 100% you, so how are you more you, now? So, once you realized it was time to transition, what does that look like? Is there an infographic, is it case by case? How did you decide where to start and what to do? Which surgeries do you NOT want to do and why? Which surgeries are the most important and why? Your transition has prompted some DEEP conversations with my therapist! I generally speaking don’t feel safe around white men! It took FOREVER to get there with my husband. I

    • 1 hr 43 min
    Summer Running & Back to WORK!

    Summer Running & Back to WORK!

    Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!
    This week, we take questions about transitioning into summer running as well as transitioning back to work. 
     
    #WeeklyWins - 6:48
     
    Runner Interrupted
    Char Gore is still feeling well enough to get her shuffle on!   Build
    Coach Nikkia celebrated her birthday this week!! Sharla Manglass also celebrated her birthday and got in a birthday run with fellow build teammate Barbara Puckett ReBuild
    Christine Lancaster has her highest mileage week since her injury Amy Sczerbowicz has been running consistently and feeling good! Jennifer Sutton is making the move to maintain.  After trying out the runs for a couple of weeks she feels ready to make the switch.  We are excited for her, but will miss her in rebuild! Kristen Frazier broke out her spinning wheel this week!  She is a woman of many talents.   Maintain
    Elyn Macek was excited to get a chance to sing with her favorite quartet at church for the first time since March.   Amy Loukous has a great 10 mile run with BRF’s and got a great breakfast as a finish Trisha Thorne has discovered that throwing in pickups make an amazing way to social distances when needed on the run. Nicole Uhl has run more miles this week than any other week that didnt include a race AND she doesn’t  hate herself physically or mentally. She has found her running family here and is grateful to be here! She notes “ who knew you didnt have to go hard all the time to feel accomplished” Carissa Hatlig finished her quarantine 26.2!!! Erin Nason did a 5k time trial for fun on the track and beat her EAT predicted time by 35 seconds even though it was way hotter now than when she did her EAT.  Also her sister joined rebuild!! Lisa Anderson celebrated her birthday this week with a birthday run with her husband and daughter. Daniel Faltyn moved his run to the morning and was able to keep his heart rate exactly where he needed too.  
    Questions - 14:48
     
    Build - 14:48
    What does it mean to be a sponsored athlete? How do you become one? I’m struggling with transitioning back to work now that my state is opening back up.  Any sage thoughts or encouraging ideas?  
    ReBuild - 24:34
    Can you talk about VO2 max.  My watch calculates it and I was excited about seeing it go up as I’ve been rebuilding consistently, but it’s suddenly dropped like a rock.  Any ideas what happened? I don’t seem to be adapting to the heat as well as I do normally.  Do you have any suggestions on how to help speed the adaptations along?  
    Maintain - 29:00
    Evening MK. Can you touch on fueling in the context of the warmer weather? How far in advance of my run should I start drinking at what sort of volume? (assume I properly hydrated overnight.) Related question, on the run, any advice on frequency/volume? Any signs to look for that I may be drinking too little vs just having a crappy run? The following worked for me on Sats long run: 30 mins prior 16oz caffeine water, during the run had a total of 8oz of gatorade starting 45 mins in, finishing it all up by 100 mins in. Seemed to work for me. Could I do anything better? Evening MK. Can you touch on stretching/warm up/cool down? In the context of Sats long run, what would be a reasonable stretching/warm up routine duration before and after? Is it more important to stretch before or after or are both important. Thanx in advance. Hi MK, I’ve been running regularly since August, it something happened in the past two weeks and my running care to a screaching halt. I’ve been mixing your maintain work outs with peloton app treadmill runs and hit my h

    • 55 min

Customer Reviews

4.5 out of 5
31 Ratings

31 Ratings

EmilySRuns ,

Interesting listen!

This is one of my favorite things to listen to while I’m out on a run. Coaches MK & Sarah are insightful and encouraging. They cover so many topics, and so often find things that are directly relatable to my life and running!

cfssddxa ,

“A safe place to do this running thing in.”

Coach MK’s statement that Fitness Protection Program is “a safe place to do this running thing in” sums up what this group is for me. Every time I listen to a Fitness Protection Program podcast I find myself taking notes or reviewing segments to really let the knowledge sink in. This podcast really helped me understand the role shoe cushioning has on our feet & the importance of doing our strength training without shoes. Thank you Coach MK and The Amazing Coach Sarah!

x2vahokie ,

Need more Coach MK and Coach Sarah

These ladies are awesome. They talk about so many hard topics and do it a down-to-earth way. They validate and love their runners and have taught me so much about myself (while also challenging my own perceptions). I love their different approaches and how they balance each other out.

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