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 ⁠

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 ⁠