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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

00:59:37

63. Race Recaps and Tips for Spectating

Lifting, Running and Living with Kelly and JK ·

2025/10/24

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

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00:55:55

62. Favorite and Least Favorite Exercises: Part 2

Lifting, Running and Living with Kelly and JK ·

2025/10/10

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

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00:44:23

61. Our Favorite and Least Favorite Lifting Exercises...

Lifting, Running and Living with Kelly and JK ·

2025/09/26

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

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00:57:31

60. Being Active vs Having an Active Lifestyle

Lifting, Running and Living with Kelly and JK ·

2025/09/12

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

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00:48:28

59. Promotions, Training Blocks, and Social Media...

Lifting, Running and Living with Kelly and JK ·

2025/08/29

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

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00:54:07

58. Racing with a Twist: Beer Miles and the Culture...

Lifting, Running and Living with Kelly and JK ·

2025/08/15

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

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01:11:52

57. Navigating the Mental Game of Fitness: Embracing...

Lifting, Running and Living with Kelly and JK ·

2025/08/01

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

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00:59:00

56. Creatine Scandal & Hyrox Controversy

Lifting, Running and Living with Kelly and JK ·

2025/07/18

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

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00:55:04

55. What We're Loving: Fitness, Community, and Summer...

Lifting, Running and Living with Kelly and JK ·

2025/07/04

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,

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00:57:16

54. The Essentials: Prioritizing Key Aspects of...

Lifting, Running and Living with Kelly and JK ·

2025/06/20

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

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01:06:00

53. Ranking Fitness Trends: Interval Walking, Pilates...

Lifting, Running and Living with Kelly and JK ·

2025/06/06

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

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00:59:33

52. Ranking Fitness Trends: AI, Wearable Tech, and Hyrox

Lifting, Running and Living with Kelly and JK ·

2025/05/23

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

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01:04:29

51. Running Basics: Essential Tips for Casual Runners

Lifting, Running and Living with Kelly and JK ·

2025/05/09

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

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01:06:40

50. The Boston Marathon Debate: Inclusivity vs....

Lifting, Running and Living with Kelly and JK ·

2025/04/25

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

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01:13:42

49. Can Women Handle More Training Volume Than Men?

Lifting, Running and Living with Kelly and JK ·

2025/04/11

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

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00:51:11

48. The Role of Coach's Athletic Performance in...

Lifting, Running and Living with Kelly and JK ·

2025/03/28

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

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00:59:49

47. Training Perspectives: Revisiting What We Used to...

Lifting, Running and Living with Kelly and JK ·

2025/03/14

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

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01:06:09

46. Embracing Maintenance and Diverse Fitness...

Lifting, Running and Living with Kelly and JK ·

2025/02/28

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

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01:00:06

45. Thriving Through the Seasons: Maintaining...

Lifting, Running and Living with Kelly and JK ·

2025/02/14

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

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01:03:47

44. Protein and Carb Timing for Optimal Performance?

Lifting, Running and Living with Kelly and JK ·

2025/01/31

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

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63 results

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