In this episode of Help Me Understand, JK shares info and perspective on one of the most common (and frustrating) parts of any fitness journey...hitting training plateaus. Whether you're chasing strength gains, aesthetic goals, or just trying to stay consistent, everyone eventually hits a wall. But how do you know it’s actually a plateau, and not just a bad week? Listen in as JK breaks it down into three key indicators: stalled performance, loss of motivation, and changes (or lack thereof) in re...
Apr 17, 2025•40 min•Ep. 212
In this episode of Help Me Understand, Coach JK McLeod sits down with Roni Andrew, a coach, advocate, and founder of We Are Boundless , an organization focused on supporting adaptive athletes and bridging the gap by promoting inclusion and accessibility in all sports. Roni shares how her journey into adaptive sports began unexpectedly at the age of 40 with a dare to play soccer, and how it led to a deeper understanding of disability, community, and the power of inclusive coaching. The conversati...
Apr 11, 2025•1 hr 3 min•Ep. 211
In this episode of the Help Me Understand podcast, host JK dives deep into the importance of hydration, specifically focusing on drinking water. He discusses the benefits of water for both physical and mental performance, how to determine the right amount of water to consume, the role of electrolytes, and debunks common myths surrounding hydration. The episode concludes with practical tips for increasing water intake, emphasizing that hydration is a crucial part of overall health and wellness.--...
Apr 08, 2025•35 min•Ep. 210
In this episode, JK discusses some thoughts on the 1% better theory, which focuses on the importance of making small, incremental improvements over time. This is a theory that was most recently featured in the book 'Atomic Habits' by James Clear Listen in as JK reflects on personal experiences in fitness to illustrate the challenges and realities of applying this theory in daily life. You'll also hear JK's perspective on the need for patience, consistency, and the recognition of even minimal pro...
Apr 06, 2025•19 min•Ep. 209
In this episode of the Help Me Understand podcast, JK discusses fat burners, their effectiveness, common ingredients, potential risks, and alternatives. He shares his perspective that while fat burners do not directly burn fat they may help create conditions for weight loss. Along with info on fat burners, JK reiterates the importance of a balanced diet, proper training, and sleep as foundational elements for achieving fitness goals, rather than relying solely on supplements. ---- 00:00 Introduc...
Apr 02, 2025•25 min•Ep. 208
In this episode of the Help Me Understand podcast, host JK discusses the recent 'SignalGate' scandal, and draws parallels to the concept of outcome bias. He offers is perspective on the importance of focusing on the decision-making process rather than just the results, using examples from fitness and sports to illustrate his points. This episode will challenge you to reflect on your own decision-making processes and the potential pitfalls of prioritizing outcomes over solid procedures. ---- 00:0...
Mar 29, 2025•18 min•Ep. 207
In this episode, JK shares his coaching perspective on how often to change your workouts. He explains the importance of progression over constant variation, particularly in the context of hypertrophy. JK outlines when and why to change workout programs, including signs of plateauing, discomfort, and burnout. He provides guidelines for changing workouts and offers specific strategies to maintain engagement without completely overhauling a program. ---- 00:00 Introduction to Workout Variation 02:3...
Mar 25, 2025•40 min•Ep. 206
JK welcomes Women’s health coach Anita Fehr to talk about what it really takes for women over 40 to build strength and improve their health. Anita opens up about her own journey—how she used to chase perfection in fitness and nutrition, only to realize that real success comes from consistency and small wins. Now, as an online coach, she helps other women break free from the all-or-nothing mindset and build habits that last. They discuss why strength training should be a priority, why recovery is...
Mar 19, 2025•1 hr 3 min•Ep. 205
In this episode, JK shares his perspective on the difference between looking for answers and seeking validation, particularly in the context of coaching and personal development. He shares a personal anecdote about a tech issue to illustrate how people often resist straightforward solutions in favor of validating their existing beliefs. The conversation then shifts to the importance of not cherry-picking execution items when implementing changes in habits and routines, highlighting the need for ...
Mar 14, 2025•27 min•Ep. 204
In this episode, JK discusses the importance of core training, sharing his perspective that it goes beyond aesthetics. He explains the various functions of the core, including support for the spine, balance, and overall movement efficiency. JK provides practical reasons for incorporating core training into fitness routines, highlighting its role in injury prevention and making daily tasks easier. He also shares tips for effective core workouts, reinforcing the idea that a strong core is essentia...
Mar 11, 2025•29 min•Ep. 203
In this episode, JK reflects on five years of podcasting, sharing valuable lessons learned along the way. He highlights five lessons, including: - realizing getting started isn't the hardest part - the importance of adjustments - maintaining consistency with weekly episodes - managing overthinking and perfection beliefs - recognizing that listeners are engaged even when feedback isn't immediate. Through personal stories and insights, he provides a potential roadmap for aspiring podcasters to fol...
Mar 07, 2025•51 min•Ep. 202
In this episode of the Help Me Understand podcast, JK explores the changing landscape of the fitness industry, particularly the distinctions between coaches and influencers. Listen in as JK shares his perspective of how the roles of coaches and influencers differ in terms of guidance, education, personalization, accountability, and their reliance on science versus trends. The intent of this conversation is to help listeners navigate the overwhelming amount of fitness content available and make i...
Mar 05, 2025•39 min•Ep. 201
In this episode of the Help Me Understand podcast, JK has a converstation with Jim Hallinan, also known as Jimmy Nutrition. They explore Jim's diverse roles as a teacher, parent, and coach, and how his experiences have shaped his approach to nutrition and personal development coaching. Jim shares insights on the struggles of body image among students, the impact of parental influence, and the importance of addressing emotional health alongside physical fitness. This conversation also touches on ...
Mar 02, 2025•1 hr 25 min•Ep. 200
In this fitness-focused episode of the Help Me Understand podcast, JK talks about the concept of mind muscle connection. He shares his perspective on its potential significance in effective training and muscle activation. JK defines mind muscle connection, discusses its importance in preventing compensation during workouts, and shares insights from a research study that highlights its impact on muscle growth. This episode includes simple and actionable tips on how to implement mind muscle connec...
Feb 25, 2025•36 min•Ep. 199
In this episode of the Help Me Understand podcast, JK reflects on the journey of the podcast over the past five years, celebrating milestones and discussing the concept of all or nothing thinking. He challenges listeners to rethink this mindset, suggesting that it may not be a binary choice but rather a range of options. JK shares his view on the importance of understanding the 'something else' that occurs when plans are not followed and encourages listeners to consider the mood required to exec...
Feb 22, 2025•27 min•Ep. 198
In this episode of Help Me Understand, JK shares education and information about Total Daily Energy Expenditure (TDEE), explaining its significance in fitness and nutrition. He breaks down the components of TDEE, including Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), the Thermic Effect of Food (TEF), and Exercise Activity Thermogenesis (EAT). JK also shares his perspective that while exercise is important, it contributes the least to overall calorie expenditure compare...
Feb 18, 2025•34 min•Ep. 197
In this episode of the Help Me Understand podcast, host JK welcomes back Joy Parrish (co-host of the Older & Wilder podcast) for a wide-ranging and multi-layered conversation. As podcaster, puppy raiser, and licensed mental health professional, Joy brings a multifaceted perspective to this conversation between friends. JK and Joy discuss the appeal of reality TV as a form of passive entertainment, and their takeaways and commentary on the Super Bowl halftime show (by Kendrick Lamar), examini...
Feb 14, 2025•1 hr 4 min•Ep. 196
In this episode, JK discusses the often-overlooked aspects of body fat, focusing on the distinction between subcutaneous and visceral fat. He emphasizes the importance of understanding these types of fat in relation to health and body composition. This episode focuses on the need for a holistic approach to fitness, including diet, exercise, and mental health, to effectively manage body fat and improve overall well-being. -------- Have a question or topic you'd like JK to talk about in a future e...
Feb 11, 2025•21 min•Ep. 195
In this episode of the Help Me Understand podcast, JK welcomes previous guest M.C. back to the show to discuss her journey of personal growth through the practice of choosing annual themes. They explore the origin of these themes, the adjustments made, the lessons learned , and how MC's word for 2024, 'sense', has shaped her experiences. The conversation explores so many areas, including getting into the importance of music, culinary adventures, and sensory experiences, culminating in reflection...
Feb 09, 2025•1 hr 1 min•Ep. 194
In this episode of the Help Me Understand podcast, JK reflects on the legacy of his family members during Black History Month. He shares personal stories about his grandfather, Samuel David Reynolds, emphasizing the importance of family contributions to society and the need to preserve African American history. JK aims to provide a unique perspective on the impact of everyday individuals and their stories, rather than focusing solely on prominent historical figures. ---- Have a question or topic...
Feb 08, 2025•17 min•Ep. 193
In this episode of the Help Me Understand podcast, JK discusses his perspective on the common phrase 'you can't out train a bad diet.' He discusses the nuances of this statement, including the importance of nutrition in fueling exercise and your daily life. JK outlines signs of a poor diet, including nutritional deficiencies and biofeedback indicators such as lack of energy and mood swings. ---- Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE...
Feb 04, 2025•29 min•Ep. 192
In this episode, JK shares his perspective on the implications of weighing oneself immediately after a workout. He presents three main reasons to challenge this practice: the misleading nature of water weight fluctuations, the effects of muscle inflammation post-weightlifting, and the inconsistency of weighing conditions. He shares the importance of a proper mindset regarding weight measurement and suggests a more effective approach to tracking weight. ---- Have a question or topic you'd like JK...
Feb 01, 2025•30 min•Ep. 191
In this episode of the Help Me Understand podcast, JK shares his perspective on the importance of self-reflection in coaching and leadership. He shares insights from a recent client conversation, emphasizing the need for self-reflection and the role of leaders in creating an environment conducive to open communication. JK discusses the significance of evaluating one's own behavior and responsibility in leadership roles, whether as a coach, parent, or manager, and encourages listeners to take tim...
Jan 29, 2025•28 min•Ep. 190
In this episode of the Help Me Understand podcast, JK welcomes coach Kendra LaHue discuss the challenges faced by former athletes transitioning into post-collegiate life. Kendra shares her journey from being a dedicated college basketball player, to navigating the complexities of adult life, including the struggles with motivation, identity, and health. They explore the importance of nutrition, the impact of fitness on overall well-being, and the common mistakes made by former athletes in their ...
Jan 28, 2025•1 hr 1 min•Ep. 189
In this episode of the Help Me Understand podcast, JK reflects on the current political climate, drawing parallels to historical events and emphasizing the importance of personal purpose and impact. He discusses the divisiveness in society, the need for self-reflection, and the commitment to solutions rather than problems. JK encourages listeners to focus on their core values and the positive changes they can make in their communities, regardless of external circumstances. ---- Have a question o...
Jan 25, 2025•19 min•Ep. 188
In this episode of the Help Me Understand podcast, JK discusses the limitations of Body Mass Index (BMI) as a health indicator. He shares a personal story about being removed from a corporate wellness program for refusing to focus on losing weight to be in the "normal" BMI classification. JK shares info on the history of BMI, its origins, and critiques its relevance in today's health discussions. This episode emphasizes the need for alternative measures that consider body composition, age, gende...
Jan 21, 2025•29 min•Ep. 187
In this episode of the Help Me Understand podcast, host JK explores the belief that it takes 21 days to form a habit, tracing its origins to cosmetic surgery. JK also discusses the updated scientific research that reveals a much wider range for habit formation, going anywhere from 18 to 254 days. He shares his perspective on the importance of pairing new habits with existing routines and encourages listeners to be actively patient with their progress. ---- Have a question or topic you'd like JK ...
Jan 17, 2025•14 min•Ep. 186
In this episode of the Help Me Understand podcast, JK welcomes back Gillian Bennett to discuss the evolution of nutrition coaching, focusing on the importance of developing nutrition coaches through her Confident Coaching Mentorship program. They explore the shift from a solely macro-focused approach to a more mindful and values-aligned coaching style, truly putting the client at the core of what coaches do. Gillian shares insights on the importance of understanding client motivations, the role ...
Jan 16, 2025•1 hr 10 min•Ep. 185
In this episode of Help Me Understand, JK discusses the common question of whether to do cardio before or after weightlifting. He emphasizes the importance of individual goals in determining the best approach, explores the impact of energy levels on performance, and delves into the science of glycogen and its role in workouts. JK also addresses the misconception that cardio burns more calories and introduces the concept of the compensation effect, which can influence overall energy and appetite....
Jan 14, 2025•40 min•Ep. 184
In this episode of the Help Me Understand podcast, JK reflects on the importance of gratitude in daily life. He shares a personal story about a moment of frustration that turned into an opportunity for gratitude, emphasizing the significance of recognizing and appreciating the small things in life. The episode serves as a reminder to practice gratitude regularly, fostering a mindset that can transform negative experiences into positive reflections. ---- 00:00 Introduction and Gratitude for Liste...
Jan 12, 2025•11 min•Ep. 183
