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 ⁠

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 ⁠

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 ⁠

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 ⁠

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 ⁠

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 ⁠

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 ⁠

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 ⁠