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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

01:27:11

23. The Coach-Client Connection: What Really Matters?

Lifting, Running and Living with Kelly and JK ·

2024/04/12

In this episode, Kelly and JK explore the multi-dimensional aspect of coaching effectiveness beyond simple metrics like age, gender, physical attributes, and race.They delve into the importance of relatability, sharing their own experiences and the nuanced ways in which a coach's background and life experiences can influence a client's choice, while simultaneously challenging the idea that a coach needs to mirror their clients in all aspects. The discussion critically examines the

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01:36:19

22. Quarterly Review of 2024 Goals

Lifting, Running and Living with Kelly and JK ·

2024/03/29

In this episode, Kelly and JK dive into a quarterly review template to assess how their 2024 fitness goals are going (apologies to anyone working in corporate who got PTSD from this conversation).The episode starts off with updates including Kelly’s training schedule and JK’s trip to Las Vegas. The meat and potatoes is the quarterly review, utilizing the 3-2-1-1 structure: 3 wins, 2 opportunities/areas of improvement, 1 strategy to address a win and 1 strategy to address an opportunity. If you’re

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01:23:43

21. Navigating the Wild West of Online Fitness Content

Lifting, Running and Living with Kelly and JK ·

2024/03/15

In this podcast episode, your favorite coaches are back to give their updates and then riff on navigating fitness information online. Kelly updates us on her home gym, running, and stray cats. JK updates us on his trip to the Arnold and current training. The main topic is a discussion around how consumers can know if information is good or bad online, including what Kelly and JK look for and red flags. The conversation concludes with a musing around the responsibility of consumers and creators

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01:31:12

20. This or That: Lifting Edition

Lifting, Running and Living with Kelly and JK ·

2024/03/01

This episode Kelly and JK kick off with some personal updates, as always, before getting to the main topic. Kelly discusses her new home gym set up and experience with getting cavities filled without novocaine.JK discusses his current muscle building phase, latest audiobook, and the recent AT&T service outage. This leads to a tangent about businesses vs customers and a story about travel insurance before getting to the “This or That” segment about lifting. 00:17 Kelly's Home Gym

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01:12:04

19. This or That: Running Edition

Lifting, Running and Living with Kelly and JK ·

2024/02/16

This episode Kelly and JK kick off with some personal updates, as always, before getting to the main topic. Kelly discusses her walking pad debacle, current training and scheduling woes, group runs and all the podcasts she’s recording this month.JK reflects on his daughter's 18th birthday, a psychological thriller (!!) that he recently read, and a sleep challenge he implemented with this clients. This leads to a tangent about sleep before getting to the “This or That” segment about

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01:14:17

18. Behind the Scenes: Kelly and JK's Athletic Goals

Lifting, Running and Living with Kelly and JK ·

2024/02/02

In this episode, hosts Kelly and JK delve into personal discussions related to their individual training goals for the new year. Kelly shares her initiatives in increasing running volume, maintaining strength training, and undertaking daily walks. JK details his ongoing pursuit of muscle-building, a focus on cardiovascular health, and his interest in completing a trail run style event. Additionally, they share their thoughts on setting goals, working with a fitness coach, and the intricate dynamics

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01:04:46

17. Unpacking Overtraining: Are You Doing Too Much?

Lifting, Running and Living with Kelly and JK ·

2024/01/19

In this episode, Kelly and JK discuss signs of overtraining and under-recovery in relation to lifting and running. They talk about factors such as persistent muscle soreness, elevated HRV and RHR, inability to make progress in training, and impact on energy and mood. They point out the importance of understanding your baseline before identifying changes as a sign of overtraining. Kelly and JK have a dialogue about taking into account individual lifestyle factors when designing training plans, the

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01:32:50

16. Setting the Tone for 2024: Take It or Leave It

Lifting, Running and Living with Kelly and JK ·

2024/01/05

In this episode, hosts Kelly and JK discuss their strategies for the new year, beginning with intentional changes they are making and the concept of 'taking' and 'leaving' certain aspects of their lives. They also discuss their tradition of selecting a 'word of the year' to guide their personal and professional paths. 00:57 Coach Kelly's Updates 08:32 Coach JK's Updates 19:55 Take it or leave it intro 25:04 What We’re Taking to 2024L Training Category 37:00 What

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01:51:36

15. Strength Training and Health Trends: Predictions...

Lifting, Running and Living with Kelly and JK ·

2023/12/22

This week for the main topic, Kelly and JK dissect the 2024 Fitness Predictions put out by MindBody in July. They give their take on each of the 6 predictions and whether they agree or disagree. As always, this is preceded by training and life updates and sprinkled with random tangents. Enjoy! 00:31 Kelly - Discussion on Training and Injuries 01:43 Kelly - Preparing for the Hot Chocolate Race Series 10:38 Kelly - Mystery of the New Cat 14:41 Kelly - Coaching for All In Trail Collective 16:07 JK -

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02:01:40

14. Hype or Helpful: Strength Training for Runners

Lifting, Running and Living with Kelly and JK ·

2023/12/08

It’s about time we touched on the topic of strength training for runners, so here we go! We explore arguments against strength training, deep dive into a study, and our usual updates and tangents. Topics: 00:00:24 Kelly’s updates: training & Garmin’s lactate threshold test 00:22:17 Kelly’s sad update 00:30:47 Books update 00:32:30 JK’s training update 00:37:30 Sticking to a program as it’s designed 01:01:19 Strength training for runners: arguments against, road vs trail runners 01:15:01 Deep

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02:00:48

13. The Winter Grind

Lifting, Running and Living with Kelly and JK ·

2023/11/24

Tis the season to talk about training over winter some more! Sprinkled with life updates and random tangents as always. Enjoy! 00:00:28 Kelly’s updates: foot injury and training 00:09:54 JK’s 1 mile farmer carry story 00:17:08 Group runs 00:36:08 JK’s updates: fat loss phase, next training phase & in person coaching 00:50:26 Review shoutouts 00:54:02 The winter grind 01:31:36 75 hard tangent 01:47:17 Matt Rife tangent 01:57:10 Outro Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at

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01:51:53

12. Mistakes We’ve Made as Athletes

Lifting, Running and Living with Kelly and JK ·

2023/11/10

The title says it all: this week we dive into a variety of mistakes we've both made over the years as athletes and how we would approach them differently. Enjoy! 00:53 Kelly’s updates: Halloween, return to run, reading goal and Advice for Girls 17:29 JK’s updates: current training, fat loss, recent books and Stoicism 42:24 Mistakes we’ve made as athletes Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow

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01:49:58

11. Hybrid Training & Home Gym Essentials

Lifting, Running and Living with Kelly and JK ·

2023/10/27

The episode all about home gyms. Having gym equipment at home can help you stick to your strength program (or get your strength training in period). It can be overwhelming figuring out which equipment is essential and which is nice to have. Listen in for our thoughts: 00:25 Kelly’s update: foot issue, lifting and new group run 14:50 JK’s trip with Ava, fat loss update & what’s next with training 31:30 Hybrid training 39:50 Halloween & daylight savings ending 57:35 Home gyms! What JK and

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01:45:41

10. Fear of Losing Fitness and Momentum After an Event

Lifting, Running and Living with Kelly and JK ·

2023/10/13

A timely episode since Kelly just ran her hardest race ever and is in full recovery mode! Here's what you can expect: 01:19 Kelly’s AZ trip 07:19 Kelly’s 50 mile race recap 36:00 JK’s annual father daughter concert & life updates 55:00 Post event recovery 01:05:43 Fear of losing fitness post event 01:14:35 Fear of losing momentum 01:42:24 Upcoming content on MFA and HMU Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at

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01:51:16

9. Handling Training Challenges: Travel, Judgmental...

Lifting, Running and Living with Kelly and JK ·

2023/09/29

This week is all about training challenges! The scenarios we touch on include staying committed to training while traveling, dealing with judgmental people, and feeling pressure around drinking events. 00:33 JK’s updates: kids and his fat loss phase 16:26 Kelly’s updates: anniversary run + train ride and travel 36:32 Sponsorships on podcasts 43:42 Training while traveling when you have an event coming up 45:40 Expectations around training while traveling 58:00 Staying committed to training while

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01:51:51

8. Training for Longer Events With Limited Time

Lifting, Running and Living with Kelly and JK ·

2023/09/15

Do you want to train for an endurance event, whether it's a race or a hike on a vacation, but feel like you don't have time to train for it? This episode is for you! Our example scenario revolved around hiking, but if you want us to weigh in on your specific scenario, shoot us a DM or email! We also chatted about: 00:32 Kelly’s training, anniversary and life updates 17:07 JK’s training update & mile time trial 36:04 who is a beginner strength trainer? 46:42 Whoop fitness tracker 56:24

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01:48:54

7. Training Without an Event-Driven Goal

Lifting, Running and Living with Kelly and JK ·

2023/09/01

This week we're chatting all about training for running and lifting at the same time and options for training when you don't have a specific event on the calendar. 01:16 - Kelly’s recent race experiences 08:18 - Kelly’s 50 mile training 15:10 - Male default & bias against women 29:18 - JK’s birthday plans 33:09 - JK’s fat loss update 48:41 - Listener question: how to manage feeling overwhelmed and be confident you can progress in both running and lifting 01:02:26 - Training without an

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01:49:26

6. Hype or Helpful? Morning Routines & AI in Fitness

Lifting, Running and Living with Kelly and JK ·

2023/08/18

We're finally talking about AI today! Specifically we're discussing an AI generated (ChatGPT) strength plan that JK got through various prompts. We also cover: 00:28 - Kelly’s running & Leadville 100 6:43 - JK’s trip and fat loss phase 20:33 - Sleep challenge 28:09 - Morning routines 55:11 - AI in the fitness space 1:09:19 - AI generated strength program 1:30:00 - generative vs predictive AI article 1:35:00 - do we see ourselves using ChatGPT? Enjoy! Follow the pod at

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01:42:14

5. Processing Feedback (Social Media, Clients & More)

Lifting, Running and Living with Kelly and JK ·

2023/08/04

We intended to cover a very different topic than we actually covered, but we were on a roll and couldn't stop talking about processing feedback from clients and on social media. As coaches, we always welcome feedback from clients and want to continually improve, but it can be hard to process brutally honest feedback. Kelly and JK explore this today and the complexity of social media posts. ~ 1:00 Updates from JK - working with a coach, upcoming travel ~ 11:30 Updates from Kelly - ultra

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01:48:43

4. Motivation to Train and Coaching Different...

Lifting, Running and Living with Kelly and JK ·

2023/07/21

It's hard to capture everything covered in an almost TWO HOUR episode, but here are some highlights: Kelly’s upcoming ultras JK’s recent travel Upcoming birthdays (we’re both Virgos!) The meat and potatoes: a question from Mom! How do we approach coaching athletes who are not like us? Helping athletes who aren’t feeling motivated A motivational talk from JK The handicap parking spot vs stall debate Enjoy and please rate and review if you're loving our convos! Follow the pod at

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