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

    • Health & Fitness
    • 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.

    No Man's Land: Fall Racing in 2021

    No Man's Land: Fall Racing in 2021

    This year, there's no Tiger King to save us...so what do we do? How do we train for the rest of the year?
     
    At the time of recording, the mask mandate had just been lifted nationwide, with the promise that small group gatherings may be possible by July 4th. Though there are signs that the worst of the pandemic is behind us, we are still a long ways away from pre-Covid racing conditions. Coach MK used to work in reinsurance, covering big events (like sports and marathons) and her thoughts on the business side of racing can be too boring to process, so she brings in Coach and Sponsored Athlete Nikkia Young, who happens to be the President of Richmond RRCA. The two discuss what they expect, and what signs they will be looking for to be confident things are shifting. 
     
    Then, Coach MK speaks with Dr. Dietz on how she interpreted those statements and how she will be preparing, as a medical professional and as a runner, for the rest of the year. 
     
    At the end of the day, a runner without a race is like a fish without a bicycle. At Fitness Protection we know that races are not the reason to get up and go....yet racing seasons have always provided structure to our running. This episode helps runners navigate no-man's land while we wait out the uncertainty of 2021.
     

    • 34 min
    No Is A Complete Sentence

    No Is A Complete Sentence

    From Coach Nikkia:  This is my podcast, passion project, sounding board, and my gift to those that want to listen.
    Everybody has got a podcast, tons of topics, a whole bunch of hosts, and lots of people who are probably way more eloquent than I am but I have something to say and this is why you should listen to your girl *Kia Rae*

     

    To subscribe: 
    @Talkingpointswkiarae

    • 4 min
    Cold Weather Running and The Outlook For 2021 Races

    Cold Weather Running and The Outlook For 2021 Races

    Coach MK livestreams the #WeeklyWins and answers the questions of Fitness Protection members each week. They are a lot of fun, super informative!
    This week, Coach MK talks about cold weather running gear and the outlook for 2021 races. 
     
    #WeeklyWins - 3:10
    Runner Interrupted
    ReBuild
    Char Gore woke up to pouring rain, but decided she wasn’t going to let that stop her from getting her run in.  Managed 3 miles with her pup in the rain. Char Gore has 2 wins this week!  She had her 3 month post cancer treatment appointment and all signs point to it being completely gone! She was able to start running again in October and said “she can feel the strength coming back - I even love tackling hills because it is a tangible sign that I am stronger.  In 2021 I'm excited to be a beast!” Maintain
    Brenda Haskill had some great cross country skiing lately.  She said she hit 33 miles of skiing this week for my staycation holiday! Crazy and fun.  I’ll be back to running Monday-Friday due to work and skiing on the weekend. HR training with FPP all year sure made my ski season a lot better and I adapted to it so fast. I’m skiing uphill like a beast right now! 😀 Amy Wilson got creative and added studs to an old pair of running shoes for her winter running.  She was a beast and ran 8.7 miles in the snow! Trisha Thorme ran 600 miles in 2020.  
    Questions - 5:37
    ReBuild - 5:50
    Hi Coach, I’m struggling to get in a cold weather running groove.  I find myself way over layering trying to stay comfortable when I set out and then end up annoyed with all the clothes I am discarding 10 min in when I get overly warm.  If I only wear what I’m happy in 10 minutes in, I find that I can’t seem to get warmed up and am miserable the whole run.  Any suggestions for clothing/warmth management.  Maintain - 9:50
    My social media feeds are filled with adverts for these post workout leg compression devices. Any thoughts on these? Here's an example https://photos.app.goo.gl/w86JrhMK9fBtZkW28 What’s your take on the racing outlook for 2021?  Do you think it makes sense to start building for an early fall marathon.    
    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!

    • 23 min
    ROMJUL ROAR into 2021

    ROMJUL ROAR into 2021

    Coach MK livestreams the #WeeklyWins and answers the questions of Fitness Protection members each week. They are a lot of fun, super informative!
    This week, Coach MK talks about Romjul and more details about Slow Buring starting in January.
     
    #WeeklyWins - 13:18
    Runner Interrupted
    ReBuild
    Brenda Haskill has had some huge Personal accomplishments for 2020 she : 🌟Worked with a therapist for 1st time 🌟started Prozac 🌟shed 25 lbs of excess baggage 🌟most important: made my health a priority; especially my mental health 💪 Alicia Budd said “As tough as this year has been in a lot of ways, it’s been a good one for personal growth. I took charge of my physical and mental health and finally learned (out of necessity) how to take one day at a time.” Christine Lancaster prioritized movement this year even when she had many factors working against her. Maintain
    Daniel Faltyn won his 10k race Corina Terry had some great holiday runs.  She has been happy with her progress this year in Maintain.  She is stronger and happier now than when she started and is amazed by all the things she is capable of doing.  
    Questions- 16:04
    ReBuild 
    Hi coach, I’m really excited to start Slow Burn.  When will the website portal be open to start checking out the content? Maintain 
    Hi Coach and Merry Christmas! I’d like to tackle strength more seriously before Slow Burn starts. Would it be possible to have written instructions for the strength exercises when we have a new set in January? I understand why posting the strength videos doesn’t work now but could use some explanation of the moves. Thanks for all of your work! Hi Coach, in-person races are starting to come back where I am but I’m nervous.  Any thoughts on if it’s possible to participate safely?  I really want to but my gut tells me no.  
    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!

    • 21 min
    Slow Burn

    Slow Burn

    Coach MK livestreams the #WeeklyWins and answers the questions of Fitness Protection members each week. They are a lot of fun, super informative!
    This week, Coach MK talks about Slow Burn starting in January. 
     
    #WeeklyWins - 9:35
    Runner Interrupted
    ReBuild
    Christine Lancaster felt good about the amount of running she was able to get in during the month of November. Brenda Haskill found her run helpful in shaking off the anxiety caused by a bad dream. Beth Hobson has been a badass at work and is excited about turning her badassery towards her running since her work is calming down. Maintain
    Corina Terry had a great run where she listened to Christmas music while she ran. 🎶 🎄 ❄️ she said, “ It was fun & brought back lots of Christmas memories. Made me happy”. 😊 Sara Seeburg picked snuggles with kiddo over running!   Francine Sheller is proud of having been super consistent with her strength in the month of November.  
    Questions - 13:24
    ReBuild - 13:24
    Can you talk about layering for cold weather running?  I’m usually a winter weenie and run on the treadmill, but I don’t have one at home, and the gym is closed again, so it looks like if I want to run, it’s going to be outside. Can you talk through or demo the strength moves for this month? I’m at a loss without the extra guidance. Thanks! Maintain - 22:32
    Hi there. So this is sort of a visual question. I'm going to include a link to 2 different runs. One is Friday's stride sandwich. The other is Saturday's long run. Succinctly, for both of these runs, is my goal to get my heart rate back down to 140 as quickly as possible? For me, I typically do a two-mile warm-up, then one mile with 30 seconds fast, one minute slow. A lot of times, that one minute slow, really isn't that slow. I'm not sure if I should be slowing down a lot more to get my heart rate down. I'm happy with how it's working out for me; the other graph there is Saturday's long run, where I have a lot more time to get the heart rate down after the pickup. Lastly, I'm still lobbying to have this run renamed the Monty Burns because the graph looks like his fingers. Anyway, thanks for listening. https://photos.app.goo.gl/y3Hd7rzFi5HeJnHp8 I’d like to know a little more about the slow burn program.  For more information and hear from past Slow Burn "graduates," listen to this FPP "Slow Burn"  episode from November 17, 2019.
    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!

    • 38 min
    Fitness Protection Program: Your Light During The Holidays

    Fitness Protection Program: Your Light During The Holidays

    Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, and The Fitness Protection  Program YouTube Channel simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!
    This week, Coach MK talks about FPP during the holidays. 
     
    #WeeklyWins - 8:57
    Runner Interrupted
    ReBuild
    Alicia Budd, ran a virtual 10k today. She said “it didn’t feel great but I am so happy that almost exactly 4 months after major surgery I ran a 10k. 2020 won’t get the best of me!!!!” Char Gore listened to her body.  Her mind wanted to run an hour but her body said 45 minutes was enough and she honored that! Kristen Frazier said “I LOVE starting thanksgiving with a run, and as it’s only once been with an official turkey race it’s no big deal to do a 5k on my own!  The sun finally came out today after a week of grey, Rainey grossness, and my daughter decided to join me!  It’s been weeks since I really ran, so the fact that I pulled off a 5k with relatively little waking was a MASSIVE win!  (Kept my heart rate under 140 to be smart). All good.” Maintain
    Corina Terry had a great long run.  She said “ Yes! I felt so good today! I almost made it the full 2 hours I was going to run, but cut it short by 11min. That’s okay. I hit a hill on my run 2ce, so I feel like that kinda makes up for it” Daniel Faltyn did a Thanksgiving virtual half and found that Alice’s Restaurant made the perfect running song for him that day! Trisha Thome ran a virtual turkey trot and said it was great fun to pick up the pace for a little bit as she’s been slowly returning to running after her broken toe.  
    Questions - 13:42
    ReBuild - 13:42
    For the Return to Hope event on the 3rd - what time will that be? What time zone? Can Mr. MK share another holiday drink recipe this year? Maintain - 15:08
    I feel really sluggish when I get my period. Any tips for putting the pep back in my step? Are you even thinking about racing this year?  
    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!

    • 23 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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