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 ⁠

In episode 63, the hosts discuss valuable tips for supporting runners at road races, including the importance of reviewing course maps, utilizing tracking apps, and effective planning. Kelly shares her recent experiences at the Baltimore Running Festival, including training her brother for his first marathon and participating in a 5K herself. Despite some logistical challenges, both she and her brother achieved noteworthy feats. The episode also touches on the psychological and strategic aspects of running short races like 5Ks. Encouragement from spectators and maintaining appropriate race-day etiquette are emphasized to ensure a positive experience for both runners and supporters.

00:00 Introduction and Episode Kickoff

00:52 Kelly's Baltimore Running Fesitval Experience

04:21 Race Day Strategies and Reflections

13:00 Kelly's Race Results and Reflections

23:55 Walk 30 Challenge: October Edition

31:57 Reflecting on Short Walks

32:44 Common Struggles with Exercise

33:59 Spectating and Marathon Recap

35:10 Tips for Supporting Marathon Runners

38:40 Tracking and Meeting Up After the Race

52:55 Final Thoughts and Reflections

58:46 Wrapping Up 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, Kelly and JK continue their discussion on their favorite and least favorite exercises. This 'unintentional part two' discusses pull movements, plyometric/explosive exercises, core exercises, and cardio routines. Kelly shares updates about her parent's recent visit and upcoming travel for her brother's marathon, while JK recounts his exciting family trip to Alabama for a football game and ESPN College Game Day. They also delve into the pros and cons of different training exercises and conclude by sharing their favorite and least favorite cardio workouts.

00:00 Introduction and Welcome

01:10 Podcast Updates and Personal Stories

07:39 Home Gym vs. Gym Membership Debate

12:05 Family Trip to Alabama and ESPN College Game Day

24:33 Podcasting Journey and Reflections

27:15 Favorite and Least Favorite Exercises Part 2

29:37 Favorite and Least Favorite Exercises

31:12 Tips for Lateral Raises

33:16 Dealing with Shoulder Impingement

35:10 Plyometric and Explosive Movements

42:21 Core and Cardio Exercises

55:02 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 61, coaches Kelly and JK discuss their favorite and least favorite exercises, covering key movement patterns such as hinges, squats, pushes, and pulls. Before diving into the main topic, Kelly provides updates on her running journey, including her recent 5K tempo workout and training progress for upcoming races. JK shares insights on his recent return to in-person personal training, the benefits of hybrid training, and the importance of balance between lifting and cardio when preparing for events.

00:00 Introduction and Episode Kickoff

01:37 Kelly's Running Updates

04:54 Discussion on Full Body Workouts

08:37 Track Etiquette PSA

10:30 Track and Field World Championships Highlights

14:44 Personal Training Journey and Advice

25:23 Introduction to Movement Patterns

27:07 Favorite and Least Favorite Hinge Exercises

35:57 Favorite and Least Favorite Squat Exercises

41:13 Favorite and Least Favorite Push Exercises

44:07 Conclusion and Final Thoughts

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠⁠@runningklutz ⁠

In episode 60 of Lifting, Running, and Living, hosts Kelly and JK discuss what it means to live an active lifestyle. They start with updates from their personal lives, including Kelly's decision to stop purchasing from Amazon and Target and insights into their recent birthdays. The main topic delves into differentiating between being 'active' and having an 'active lifestyle,' exploring modern challenges like sedentary jobs, increased screen time, and convenience culture. They discuss recommendations from various health organizations and provide thought-provoking questions to help listeners identify if they are truly living actively. Tune in for an engaging conversation on integrating more movement into your daily life.

00:00 Introduction and Episode Kickoff

00:38 Personal Updates: Kelly's Shopping Challenge

07:59 Birthday Celebrations and Reflections

14:24 Nutrition and Maintenance Phase Insights

17:20 Exploring the MATADOR Protocol

25:28 Active Lifestyle Discussion

31:02 Exercise Recommendations from Various Organizations

34:45 Defining an Active Lifestyle

48:00 Modern Challenges to Staying Active

54:45 Questions to Assess Your Active Lifestyle

56:58 Conclusion and Contact Information

Links:

​​https://www.instagram.com/reel/DNGLuBDxMFR/?igsh=ZG4wbnZ4Zjd4bTk1

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, Kelly and JK discuss recent updates in their lives and training routines. Kelly shares her excitement about a recent promotion to Principal Data Analyst and her journey through varied company sizes. She also talks about her ongoing struggle with limiting TikTok usage and the effectiveness of the ClearSpace app in managing her social media time. JK reflects on his latest training block, focusing on full-body workouts, nutrition strategies, and reducing caffeine intake to improve sleep quality. They both share upcoming plans, including races and workout routines, and celebrate their forthcoming birthdays.

00:00 Introduction and Episode Kickoff

00:58 Kelly's Exciting Promotion Update

06:06 Training Block Recap and Insights

15:16 ClearSpace App Experiment

22:52 Nutrition Goals and Strategies

24:29 Tracking Macros and TDEE

26:07 Navigating Nutrition Without a Coach

29:33 Caffeine Reduction Journey

31:51 Sleep Quality and Eating Habits

35:14 Upcoming Training Cycle Goals

37:01 Fall Race Plans

40:06 Strength Training Routine

47:24 Birthday Wishes and Closing Remarks

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠⁠@runningklutz ⁠