Lifting, Running and Living with Kelly and JK

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...

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 stre...

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 cli...

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 cri...

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...

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....

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 expectation...

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 th...

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 tha...

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...

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...

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 insu...

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 cli...

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. Additionall...

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...

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 Upd...

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 Seri...

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 des...

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 0...

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 ⁠⁠⁠@liftingrunningliv...

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 traini...

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 ⁠...

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 co...

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 upd...

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 ove...