Lifting, Running and Living with Kelly and JK

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

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

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

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

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

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

In this “late-night episode” of 'Lifting, Running, and Living,' coaches Kelly and JK dive into their latest updates and tackle the intriguing topic of personalized workout plans.  Kelly shares her experiences with a new tech startup job and switching back to using her Whoop, while JK talks about the status of his current fat loss phase. They then jump into a discussion on an Outside Magazine article questioning the efficacy of personalized training plans, ultimately emphasizing the importance of individualized guidance in training.  From personal anecdotes to article breakdowns, join them for an insightful and entertaining conversation. 00:00 Welcome to Lifting, Running, and Living 00:16 Late Night Podcast Vibes 01:11 Social Media and ClearSpace App 01:58 Updates and New Job Adventures 02:24 Feed Your Habits Merch 03:28 Balancing Work and Coaching 10:23 Whoop Tracker and Fitness Data 25:34 New Strength Training Program 29:59 Cutting Phase Progress 35:47 Planning a Reset Week 36:26 Struggling with Low Energy 38:49 Observations on Impatience 42:35 Microwave Society 44:04 Reviewing an Article on Personalized Training 45:06 Debating the Effectiveness of Personalized Workouts 01:13:19 Genetics and Training Response 01:15:09 Wrapping Up and Final Thoughts Links: https://www.outsideonline.com/health/training-performance/personalized-training-advice/ Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠

Welcome back to another episode with your favorite coaches, Kelly and JK! This time, it's all about updates.  First, Kelly dives into her experience with the Clear Space app and how it's helping her manage screen time for various apps like Instagram and Threads. JK shares his thoughts on gratitude and celebrating milestones while dealing with life's highs and lows. We also hear about Kelly's COVID-19 recovery journey, making strides in running, and her birthday run with friends. JK updates us on his fat loss phase, the importance of comfortable challenges from his recent read, 'The Comfort Crisis,' and his experiment with InBody scans. The biggest news? Kelly's going back to tech as a data analyst, while still keeping her coaching passion alive. Exciting times ahead! 00:00 Introduction and Episode Overview 01:10 Living Update: Clear Space App 03:57 Living Update: Practicing Gratitude 12:28 Training Update: COVID Recovery 16:51 Training Update: Fat Loss Phase 27:30 Living Update: Birthday Reflections 30:44 Living Update: The Comfort Crisis Book Review 38:55 Book Recommendation and Audience 41:23 New Job Announcement 42:14 Balancing Coaching and Tech 53:52 InBody Scan Experience 01:08:51 Podcast Scheduling Challenges 01:11:57 Closing Remarks and Contact Info Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠

Welcome back to Lifting, Running and Living! This week, Kelly's recovering from the vid and discussing her return to fitness, and effective productivity tools like ClearSpace to manage social media distractions.  JK’s in a fat loss phase and today (8/30) is his birthday!! They delve into the emotional impact of social comparison within the fitness community and share advice on handling feelings of inadequacy.  They explore the intricacies of social media's influence on athletes' self-perception and balancing achievement celebrations without inducing inadequacy as coaches. Additionally, the episode highlights the significance of committing to the process and recognizing milestone wins. 00:00 Introduction and Episode Kickoff 00:20 Kelly's COVID Experience 02:43 Recovery and Return to Training 05:31 Heart Rate Variability and Resting Heart Rate 12:46 ClearSpace App and Social Media Usage 27:16 Ty's Baseball Finals 29:09 JK's Fat Loss Journey 38:31 Age and Perception of Aging 41:34 Distracted Driving Concerns 47:42 Social Media and Fitness Comparisons 01:01:30 The Impact of Posting Race Results 01:21:47 Using AI 01:26:46 Conclusion and Wrap-Up Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠

This week, Kelly and JK mix fitness updates, Olympic highlights, and lively chats. Kelly's juggling a new lifting routine with running, while JK's adjusting to family changes with Ava off to college. They rave about 2024 Olympic moments—Kelly's hyped on women's sport climbing and Sifan Hassan's epic triple, JK on Quincy Hall's gutsy 400m finish and Simone Biles' inspiring performances. They also mention Sha’carri’s iconic 4 x 100m finish, Sydney McLaughlin-Levrone’s dominance and FloJo’s legend status. Enjoy! 00:00 Introduction and Episode Kickoff 00:26 Kelly's Lifting Program Update 02:59 Challenges and Adjustments in Training 16:56 Ty's Baseball Highlights 19:15 Ava's College Move-In Experience 31:37 JK's Training and Upcoming Plans 37:17 Olympic Highlights Teaser 44:05 Impressive Speed Climbing Records 44:52 Brooke Raboutou's Journey to the Finals 46:03 Scoring and Chaotic Lead Climbing 47:01 Emotional Moments in Climbing Finals 49:43 Dynamic Movements in Climbing 51:38 Men's 400 Meter Run Highlight 52:08 Quincy Hall's Gut Check Performance 01:01:28 Sifan Hassan's Unheard of Triple 01:04:41 Simone Biles' Comeback Tour 01:14:15 Sha'Carri Richardson's Iconic 4x100 Finish 01:23:07 Sydney McLaughlin's Domination 01:27:27 Closing Remarks and Podcast Recommendations Ty’s game winning out: https://www.instagram.com/p/C-jLEyzuprV/?igsh=MXQ1bTRwaTd6Z2N1dg== Watch on Youtube: https://www.youtube.com/playlist?list=PL599I12BSu7w6gWoC0Cz6ONnMjo-v3Rk9 Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠@coachingklutz⁠⁠