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
In episode 58 of 'Lifting, Running, and Living,' hosts Kelly and JK cover various topics including Kelly's recent 1.2-mile race and the best sports photographer Dave Albo. JK highlights his guest appearance on the 'Far From Perfect' podcast where he delved into advanced training and six-week programs. The main topic revolves around the beer mile, with insights into its history, world records, and its treatment as a competitive sport. They also explore whether such events challenge gender norms in sports and discuss the broader theme of themed races and their appeal. The conversation wraps up with reflecting on competitiveness in women's sports and societal perceptions.
00:00 Introduction and Episode Kickoff
00:28 Kelly's Race Recap
02:42 Running Reflections and Experiences
04:48 Shoutout to the Photographer
06:14 Advanced Training Discussion
13:38 Beer Mile Championships
28:14 Discussing Gender Stereotypes in Drinking Events
30:39 Comparing Themed Runs and Competitive Races
34:36 Personal Experiences with Themed Races
39:31 Gender Dynamics in Sports and Competitiveness
45:22 Reflections on Gender Bias in Professional Settings
53:19 Closing Thoughts and Contact Information
Links:
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @runningklutz
In episode 57 of 'Lifting, Running, and Living,' Kelly and JK dive into recent personal updates, including Kelly's first track race experience and JK's new lifting phase. The hosts discuss the mental challenges of declining athletic performance and the impact of social media. They also tackle a controversial gym policy in the UK that bans women over 24 from training during peak hours. Join them for an insightful conversation on fitness goals, social perceptions, and industry trends.
00:00 Welcome and Introductions
00:36 Kelly's Track Race Experience
13:26 Training Updates and Fitness Goals
20:23 Caffeine Reduction Challenge
28:17 Main Topic: The Mental Challenge of Declining Performance
35:44 Balancing Easy Runs and Speed Workouts
36:32 Running by Feel and Strava Pressure
38:13 Social Media's Impact on Mental Game
44:51 Identity and Performance in Fitness
51:54 Exploring New Fitness Goals
55:23 Controversial Gym Policies
01:11:06 Conclusion and Contact Information
Links:
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @runningklutz
In episode 56 of 'Lifting, Running, and Living,' the hosts dive into two hot fitness topics: the creatine gummy scandal and a controversial moment at a Hyrox competition.
The episode kicks off with personal updates, highlighting a grueling hill climb race in Vail, Colorado, and detailing a new training regimen focused on balancing lifting and cardio.
The discussion then shifts to the creatine gummy scandal involving Push Supplements, where third-party testing revealed significantly lower creatine content than advertised.
Lastly, the hosts analyze a viral video from a Hyrox competition where a competitor continued the event despite his partner collapsing, prompting a debate on the balance between mental toughness and human empathy.
00:00 Introduction and Episode Kickoff
00:18 Fitness Headlines Overview
01:23 Hill Climb Race Recap
11:34 Training and Nutrition Updates
21:56 Creatine Gummy Scandal
30:57 Influencer's Creatine Experience
32:50 Placebo Effect in Fitness
33:59 Supplement Industry Ethics
36:08 Importance of Whole Foods
38:10 Influencer Trust and Sponsorships
42:13 Hyrox Competition Controversy
45:32 Debate on Competitor's Actions
58:27 Final Thoughts and Wrap-Up
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @runningklutz
In episode 55, Kelly and JK share their current favorites and what they are loving right now in their fitness and personal lives.
Kelly kicks off the discussion by talking about her motivation to complain less and focus on positive aspects. They discuss highlights such as track workouts with friends, the thrill of using super shoes, and staying updated on significant running events like Faith Kipyegon's sub-four-minute mile attempt.
JK talks about his experience with full-body training routines, the benefits of summertime fruits like watermelon and honeydew, and the joy of participating in community challenges to maintain focus.
Kelly also brings up the fun of watching Sunday baseball and the dynamics of her husband's rec league games.
The episode wraps up with some reflections on dealing with internet bots and the value of being part of supportive communities.
00:00 Introduction and Episode Overview
00:42 The Inspiration Behind This Episode
00:55 Kelly's Positive Shift and Virgo Traits
03:29 Faith Kipyegon's Sub-Four Minute Mile Attempt
08:38 Full Body Training Focus
19:48 Track Wednesdays and Super Shoes
25:35 Summertime Fruit Favorites
28:15 Fruit Preferences and Childhood Memories
30:03 Sunday Baseball Vibes
36:24 Community and Challenges
46:05 Engagement and Social Media Strategies
47:12 Concluding Thoughts and Announcements
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @runningklutz
In episode 54 of 'Lifting, Running, and Living,' Kelly and JK discuss the importance of focusing on the key aspects that truly matter in running and lifting, while avoiding minor distractions.
They kick off with personal updates, including Kelly's positive experience with Garmin customer service and her upcoming race plans and JK’s recent experience at Perform Better Summit.
The main discussion highlights major principles for effective running, such as running volume, the importance of easy runs, incorporating speed workouts, strength training, and listening to your body. Kelly also addresses common distractions like obsessing over pace, gear, and supplements.
JK provides a brief preview of the essential elements for successful lifting, emphasizing progressive overload, proper form, consistency, and recovery. This episode is a comprehensive guide for runners and lifters aiming to optimize their training by focusing on foundational elements.
00:00 Introduction and Episode Kickoff
00:45 Garmin Watch Troubles and Customer Service
04:45 Training and Racing Updates
08:08 Father's Day and Chicago Trip
16:21 Creatine Discussion
23:48 Main Topic: Focusing on What Matters in Running and Lifting
25:42 Introduction to Running Tips
26:15 Running Volume and Frequency
29:44 Importance of Easy Runs
31:08 Speed Workouts for Runners
34:22 Strength Training for Runners
39:45 Listening to Your Body
40:50 Minor Focus Areas in Running
49:41 Lifting Weights: The Majors
55:55 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 53 of 'Lifting, Running, and Living,' hosts Kelly and JK start with some personal updates including coaching stories and ongoing renovations.
Kelly shares the exciting experience of coaching her brother for his first half marathon in San Diego, discussing the logistical challenges and race-day dynamics.
JK provides an update on transitioning into summer training and engaging with his coaching email list.
The episode then shifts to evaluating fitness trends, including interval walking, Pilates, zone 2 training, and contrast therapy—discussing their effectiveness and common misconceptions. The hosts critically analyze these trends and give their two cents from their own perspectives.
00:00 Welcome and Introductions
00:30 Coaching Updates and Marathon Stories
10:36 Bathroom Remodel and Daily Annoyances
20:36 Training Plans and Summer Goals
24:56 Engaging with the Community
29:33 Fitness Trends Discussion
30:08 Introduction to Interval Walking Training
30:48 The 10,000 Steps Marketing Campaign
33:10 High Intensity Interval Walking Study
34:46 The Benefits of Walking
37:51 Pilates and Its Popularity
46:19 Zone Two Training
57:56 Contrast Therapy: Cold Plunge and Sauna
01:05:13 Conclusion and Where to Find Us
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @runningklutz
In episode 52, Kelly and JK kick off with updates, including Kelly signing up for her first track race and JK discussing his son's baseball activities and a recent tournament victory.
The conversation transitions to ranking current fitness trends, covering AI in fitness applications, wearable technology tracking various health metrics, and the emerging fitness competition Hyrox.
They dive deep into the benefits, challenges, and personal experiences associated with each trend, offering insights and opinions on their usefulness and impact on overall fitness.
00:00 Introduction and Episode Kickoff
00:22 Kelly's First Track Race
01:42 Adult Track Meets and Training
07:27 Baseball Journey
19:11 Upcoming Speaking Engagement
22:59 Ranking Fitness Trends
27:09 AI in Fitness: A Hell Yeah or a Meh?
28:02 Strava and Garmin: Personal Experiences with AI
30:42 What Would Make AI in Fitness a Hell Yeah?
37:12 Wearable Technology: Tracking Everything
38:57 The Importance of Self-Reporting in Fitness
48:22 Hyrox: The New Fitness Craze
58:30 Concluding Thoughts and Teasers for Next Time
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, accompanied by Pumpkin, open with personal updates.
Kelly shares her experience coaching her brother for his half marathon and spending time with her parents. JK discusses moving his daughter from college and exploring new trails in Birmingham, including his favorite gym.
The main topic focuses on essential advice for casual runners. They emphasize the importance of warming up, strength training, monitoring mileage, proper footwear, and overall recovery, including hydration, sleep, and mobility.
00:00 Introduction and Episode Kickoff
01:02 Kelly's Brother's Marathon Journey
04:42 Family Updates and Podcasting Challenges
10:19 JK's Alabama Trip and Observations
19:11 Running Advice for Casual Runners
29:58 Defining Strength Training
30:25 Key Movement Patterns
31:12 Strength Training vs Cardio
32:42 Overdoing Mileage in Running
34:52 Gradual Increase in Running Volume
36:26 Nutrition and Increased Mileage
41:33 Pre-Run Nutrition Tips
46:30 Choosing the Right Running Shoes
50:22 Importance of Recovery
51:49 Hydration and Sleep
01:01:22 Mobility and Stretching
01:03:45 Conclusion and Contact Information
Links:
Running Warm Ups: https://youtu.be/tOwW7H1QUUk?si=WO3f6zTE2AKOUsgf
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @runningklutz
In episode 50 of Lifting, Running, and Living, Kelly and JK kick off with personal updates including Kelly's new smart trainer experience, family news, and JK's recent travel adventures, including a lost phone saga in Las Vegas.
The discussion moves on to an intriguing article about humanoid robots participating in the Beijing half marathon.
The main topic delves into the exclusivity of the Boston Marathon, the debate around influencer entries, and broader questions on the balance between inclusivity and exclusivity in events.
The episode concludes with a thoughtful discussion on whether every space needs to be inclusive and whether we've gone too far in the name of inclusion.
00:00 Introduction and Episode Kickoff
00:31 Kelly's Big Update: Becoming an Aunt
02:25 Training Updates: From Nordic Track to Smart Trainer
08:26 Lifting Motivation and Workout Routines
12:15 Travel Adventures and Conference Highlights
18:50 Lost Phone Saga and Upcoming Travel Plans
23:34 Robots Running Half Marathons: A Fascinating Experiment
31:01 Creepy Robot Encounter
31:27 Boston Marathon Exclusivity Debate
32:29 Qualifying for the Boston Marathon
33:47 Influencers and Charity Bibs
46:30 Boston Marathon's Historical Context
49:49 Inclusivity vs. Exclusivity in Sports
54:00 Youth Sports and Inclusivity
01:06:00 Final Thoughts and Farewell
Links:
Humanoid Robots at Beijing Half Marathon:
https://www.wired.com/story/beijing-half-marathon-humanoid-robots/
Boston Marathon Stats: https://athletikaty.com/2024/03/03/who-got-into-the-2024-boston-marathon-if-11000-time-qualifiers-didnt/
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 shares updates on her recent lifting progress, including setting new personal records in bench, back squat, and overhead press over a nine-week training cycle.
Kelly also announces her decision to phase out of coaching to focus on her full-time job.
JK shares updates on his current morning routine changes and how they impact his productivity.
The duo then dives into a discussion on whether women can handle more training volume than men, covering myths, facts, and scientific studies. They discuss how factors like estrogen, muscle fiber composition, and recovery rates play a role in training volume.
Finally, they delve into the context of training volume and why it matters.
00:00 Welcome and Episode Kickoff
00:21 Kelly's Training Updates
03:18 Future Training Plans
04:49 Big Announcement: Phasing Out of Coaching
07:47 Savannah Trip Recap
09:42 Switching Airlines: Southwest to United
14:57 TSA Precheck and Travel Experiences
17:30 Wedding Weekend and Morning Routine Changes
27:04 Main Topic Introduction: Training Volume Myths
33:13 Understanding Aerobic Metabolism
33:59 Slow Twitch Muscle Fibers and Endurance Training
34:31 Gender-Specific Training Programs
36:50 Fatigue Resistance in Women
41:38 Recovery Differences Between Genders
49:49 Training Volume and Gender
56:16 Debating Training Programs and Gender Considerations
01:12:17 Concluding Thoughts and Final Remarks
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz
In episode 48 of Lifting, Running, and Living, coaches Kelly and JK start off with discussing their current training updates.
Kelly shares insights on her experience with the 5 3 1 Wendler strength training program and the challenges she faced, while JK talks about balancing personal training with social media content creation.
They dive into the main topic: the influence of a coach's own athletic performance on their coaching effectiveness. They debate common myths and misconceptions in coaching, especially in running and physique-related training.
Both share their experiences working with clients and the importance of finding a balance between practical knowledge and performance excellence.
They also brainstorm a reality TV show concept that matches clients with coaches blindly to test the significance of appearance and records in coaching success.
00:00 Introduction and Episode Kickoff
00:25 Kelly's Training Update: 5/3/1 Program
02:23 Discussion on One Rep Max Testing
08:58 JK's Training and Social Media Balance
17:34 Today's Topic: How Good of an Athlete Should Your Coach Be?
27:41 The Importance of Coach's Appearance
28:50 Blind Auditions and Reducing Bias
30:45 Applying Blind Selection to Coaching
33:09 Designing a Blind Coaching Experiment
42:20 Challenges in Coaching Beyond Expertise
49:44 Concluding Thoughts and Contact Information
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz
In episode 47 of 'Lifting, Running, and Living,' Kelly and JK catch up on their recent activities and dive into an engaging discussion on various training and nutritional beliefs they used to hold but have since shifted.
Kelly updates on her eventful two weeks, including trying cross-country skiing and reflecting on her running volume and shoe choices.
JK shares insights from his recent visit to the Arnold Sports Festival and emphasizes the importance of understanding the proper balance and context of cardio in fitness routines.
The duo explores myths such as running frequency leading to injuries and the fallacy of needing multiple small meals to boost metabolism.
Tune in for personal updates, solid reflections, and a thought-provoking conversation on evolving fitness perspectives.
00:00 Welcome Back to Lifting, Running, and Living
00:28 Kelly's Busy Social Life and New Experiences
01:30 Cross Country Skiing Adventures
04:50 Bowling and Socializing Updates
06:51 Boycotts and Personal Choices
12:13 The Arnold Sports Festival Experience
21:48 Getting Back into Routine
23:03 Training and Nutrition Perspective Shifts
28:57 Impact of Shoe Drop on Running Injuries
29:55 Marketing Zero Drop Shoes
30:37 Personal Experiences with Running Shoes
33:01 Cardio and Muscle Gains: Myth or Fact?
41:00 Running Frequency and Injury Risk
51:58 Meal Frequency and Metabolism Myths
58:54 Conclusion and Listener Engagement
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz
In Episode 46 of 'Lifting, Running, and Living,' Coach Kelly and JK welcome Kelly's husband, Tyrel (Ty), as their special guest.
They discuss recent fitness updates, including Kelly's deload week in her Wendler 531 program and Ty's journey with physical therapy for hip and knee issues.
JK shares insights about recovering from a shoulder impingement and the benefits of experimenting with half-body split training.
The hosts explore the pressure of fitness expectations in relationships and Ty's balanced approach to fitness, focusing on maintenance rather than constant goal-chasing.
The episode concludes with a playful reflection on whether Kelly and Ty would have connected on the reality dating show, 'Love is Blind.'
00:00 Introduction and Episode Kickoff
01:00 Kelly's Lifting and Running Updates
07:05 Ty's Physical Therapy Journey
16:23 Coach JK's Health and Training Updates
22:33 Exploring New Training Splits
28:32 Meet the Special Guest: Ty
32:38 Functional Fitness and High School Sports
33:48 College Baseball and Rock Climbing
34:53 Fitness Expectations in Marriage
38:36 Meeting at the Climbing Gym
42:19 Maintenance and Fitness Goals
48:37 The Importance of Fitness Diversity
01:01:39 Love is Blind and Relationship Reflections
01:05:08 Podcast Wrap-Up and Farewell
Links:
Tyrel’s Instagram: https://www.instagram.com/millennial.carpenter/
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz
In episode 45 of 'Lifting, Running, and Living,' coaches Kelly and JK discuss their recent personal updates, including Kelly's experience with a new lifting program and JK's involvement in a reset program designed to establish foundational habits.
They explore common challenges faced by runners and lifters during the winter season, such as lower motivation due to cold weather and less daylight.
The hosts share various strategies for maintaining motivation, ranging from adjusting schedules and leveraging cross-training, to more creative ideas like using favorite shows or podcasts during workouts and combining errands with exercise.
Additional discussions touch on nutritional adjustments during strength programs, the importance of realistic training plans, and the impact of setting clear, attainable goals.
00:00 Introduction and Episode Kickoff
00:28 Kelly's Lifting Program Update
03:49 Nutrition and Adjustments
07:16 Creatine Discussion
12:55 JK’s Reset Program Update
22:48 Motivation During Winter
28:35 Dealing with Unmotivated Days
30:06 Seasonal Training Adjustments
34:23 Planning Around Life Events
40:07 Accountability Strategies
54:08 Cross-Training Benefits
59:20 Conclusion and Final Thoughts
Follow the pod at@liftingrunninglivingpod
Email us atliftingrunninglivingpod@gmail.com
Follow JK at@coachjkmcleod
Follow Kelly at@coachingklutz
In episode 44 of Lifting, Running, and Living, coaches Kelly and JK share updates from their personal lives, including Kelly’s ongoing house renovations and her new lifting focus and JK’s updates on his Run Club attendance and cardio sessions.
The main segment dives into two research studies on nutrient timing. The first study explores the impact of protein timing on muscle growth.
The second study examines the effect of delaying carbohydrate intake post-exercise on next-day performance in high-intensity interval training. The episode provides actionable insights on how nutrient timing can enhance training outcomes depending on the athlete's routine and goals.
00:00 Welcome and Introductions
00:19 Kelly's Home Renovation Update
05:07 Kelly's New Lifting Focus
14:39 JK's Running and Cardio Updates
20:58 True Crime Stories and YouTube Algorithms
26:30 Hot Dogs and Protein: A Smooth Transition
27:06 Protein Timing for Muscle Growth
28:15 Study Insights: Protein Timing and Muscle Growth
31:40 Practical Applications of Protein Timing
46:05 Delaying Carbs: Impact on Next Day Performance
50:35 Study Insights: Carbs and Performance
53:46 Practical Applications of Carb Timing
01:03:12 Concluding Thoughts and Listener Engagement
Links:
Does delaying carbohydrate consumption after exercise impair exercise performance the next day?: https://examine.com/research-feed/study/d3kDzd/
Protein timing for muscle growth: Exploring the postworkout “anabolic window”: https://examine.com/research-feed/study/9oxRGd/
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz