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PODCAST

Lifting, Running and Living with Kelly and JK

Kelly Lutz and JK McLeod

Welcome to Lifting, Running & Living! As coaches in the fitness space and two humans who love movement (running for Kelly, strength for JK), every episode will contain some element of fitness, plus a variety of other topics we"re seeing, dealing with or hearing about. Join us every other Friday for chit chat, tangents & lots of laughing.

health & fitness fitness

All Episodes

00:58:16

43. Caffeine's Impact on Sleep-Deprived Athletes and...

Lifting, Running and Living with Kelly and JK ·

2025/01/17

In episode 43 of 'Lifting, Running, and Living,' hosts Kelly and JK share personal updates and discuss recent travel experiences. JK details his recent travels and shares observations from different gyms along the way. The episode also features a recap of Kelly's San Diego 5K race, where she achieved a notable post-collegiate personal record. The main topic of discussion focuses on a study exploring how caffeine can counteract the negative effects of sleep deprivation on athletic

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01:16:46

42. Year-End Reflections and New Beginnings: Take It...

Lifting, Running and Living with Kelly and JK ·

2025/01/03

In this episode of Lifting, Running, and Living, hosts Kelly and JK reflect on their achievements and lessons from 2024, and discuss their plans, goals, and intentions for 2025. They revisit what they decided to take from 2023 into 2024 and evaluate their successes. Kelly shares her experiences with morning routines, and reading habits, and talks about reducing screen time. JK discusses cultivating presence, the evolution of his fitness training, and organizing his personal and digital life. Both

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00:59:54

41. The Power of Perception in Fitness and Health

Lifting, Running and Living with Kelly and JK ·

2024/12/20

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

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01:05:26

40. Strength Training for Older Adults

Lifting, Running and Living with Kelly and JK ·

2024/12/06

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

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01:13:02

39. Breaking Down Physical Therapy vs. Personal Training

Lifting, Running and Living with Kelly and JK ·

2024/11/22

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

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01:17:34

38. Peter Attia vs Oura and Lifting Heavy vs Light...

Lifting, Running and Living with Kelly and JK ·

2024/11/08

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

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01:12:21

37. Hot Topics: Ultrarunning’s Wikipedia scandal,...

Lifting, Running and Living with Kelly and JK ·

2024/10/25

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

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01:11:41

36. Deep Dive into Training for Muscle Growth and...

Lifting, Running and Living with Kelly and JK ·

2024/10/11

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,

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01:17:06

35. Personalized Training: Gimmick or Game Changer?

Lifting, Running and Living with Kelly and JK ·

2024/09/27

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

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01:12:33

34. Career Moves, Fat Loss Wins, and Birthday...

Lifting, Running and Living with Kelly and JK ·

2024/09/13

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

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01:27:32

33. Social Media Comparisons and Celebrating Process...

Lifting, Running and Living with Kelly and JK ·

2024/08/30

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'

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01:30:43

32. Olympic Heroes: Celebrating Iconic Moments and...

Lifting, Running and Living with Kelly and JK ·

2024/08/16

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

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01:33:56

31. Exploring Tough Love in Coaching

Lifting, Running and Living with Kelly and JK ·

2024/08/02

In episode 31, Kelly and JK start with their latest life updates as per usual. Kelly details her new lifting program and potential ghost in the house. JK launches his new company and reflects on his recent training. The real talk begins with a dive into tough love coaching, exploring its merits and misinterpretations. Through personal stories, listener feedback, and ChatGPT insights, they debate whether tough love aids or hinders progress. They also discuss balancing toughness with empathy, the

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01:17:03

30. Sponsorships in Coaching: Conflict or Collaboration?

Lifting, Running and Living with Kelly and JK ·

2024/07/19

Join coaches Kelly and JK as they kick off Episode 30 with fun updates and a deep dive into the impact of sponsorships for coaches. Kelly shares her recent sweat test results and insights into sodium intake during runs, plus a recap of her Vail Hill Climb success. JK talks about his recent family road trip, navigating training during travel, and the importance of maintaining flexibility and strength. They discuss the controversial topic of whether coaches should have sponsors, bringing different

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01:23:14

29. Finding the Harmony Between Enjoyment and...

Lifting, Running and Living with Kelly and JK ·

2024/07/05

In this episode, Kelly and JK discuss the importance of tailoring workout routines to individual preferences and pushing through less enjoyable workouts to reach performance goals! They share personal updates, including Kelly's sweat test results and JK's muscle-building journey. The main chat revolves around a social media debate on the 'perfect' workout plan versus one that clients will actually stick to. They delve into managing client preferences, the importance of hated yet

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01:32:20

28. Competing Goals and the Fear of Prioritization

Lifting, Running and Living with Kelly and JK ·

2024/06/28

In this episode, Kelly and JK bring you updates from their recent adventures, like Kelly’s morning run challenge and JK’s trip to Rickwood Field. Then, they dive into the art of balancing competing fitness goals, whether you're aiming for fat loss or training for a marathon. Inspired by Greg McKeown’s 'Essentialism,' they unpack the evolution of the term 'priority' and its critical role in both fitness and business. They also explore the concept of periodization in training and

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01:25:20

27. Misleading Sport Nutrition Labels and the Impact...

Lifting, Running and Living with Kelly and JK ·

2024/06/07

Kelly and JK dive deep into the controversy surrounding Spring Energy's 'Awesome Sauce' gel, which was found to have significantly less carbs than advertised. They discuss the broader implications of such mislabeling in the sports nutrition industry, highlighting the importance of accurate carbohydrate data for athletes. The conversation expands to examine industry practices, ethical responsibilities of coaches, and the necessity of third-party testing, drawing parallels with the

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01:14:49

26. Can ChatGPT Create a Decent Running Training Plan?

Lifting, Running and Living with Kelly and JK ·

2024/05/24

This week Kelly and JK delve into the world of AI-generated running plans by reviewing detailed training programs created by ChatGPT for different race distances and time goals.They critically examine plans for a 1:45 and 2:30 half marathon, and a 50K ultra, discussing aspects like weekly mileage, workout descriptions, taper strategies, and the inclusion of strength training and nutrition advice. Kelly offers her take on what works, what doesn't, and how these AI-generated plans stack up

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01:25:34

25. Training Intensity in Running and Lifting: Are...

Lifting, Running and Living with Kelly and JK ·

2024/05/10

Coaches Kelly and JK share their personal fitness journeys and emphasize the importance of the right workout intensity for gains in lifting and running. They offer practical tips on gauging effort levels, debunk myths about 'no-repeat' exercises, and discuss workout duration. The conversation shifts to the influence of genetics on fitness outcomes and how coaches manage client expectations. It underlines the psychological impact of comparing oneself to others due to genetic differences, the

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00:55:00

24. What's in Your Instagram Algorithm with Joy Parrish

Lifting, Running and Living with Kelly and JK ·

2024/04/26

LRL’s first guest is on the podcast today! Kelly and JK welcome guest Joy Parish and engage in a wide-ranging discussion that covers personal social media algorithms, reality TV favorites like 'Vanderpump Rules' and 'The Valley,' and the deeper implications of social media on mental health and self-perception. Kelly, Joy, and JK explore how their Instagram explore pages reflect their interests from fitness debunking content, WNBA updates, Virgo memes, to dad humor. Joy shares

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