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 challenge gender norms i...
Aug 15, 2025•54 min•Ep. 58
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 trends. 00:00 Welcom...
Aug 01, 2025•1 hr 12 min•Ep. 57
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 creatin...
Jul 18, 2025•59 min•Ep. 56
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,...
Jul 04, 2025•55 min•Ep. 55
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 easy runs...
Jun 20, 2025•57 min•Ep. 54
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 walking,...
Jun 06, 2025•1 hr 6 min•Ep. 53
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 a...
May 23, 2025•1 hr•Ep. 52
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 foot...
May 09, 2025•1 hr 4 min•Ep. 51
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 inclus...
Apr 25, 2025•1 hr 7 min•Ep. 50
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, cove...
Apr 11, 2025•1 hr 14 min•Ep. 49
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 coachin...
Mar 28, 2025•51 min•Ep. 48
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 cont...
Mar 14, 2025•1 hr•Ep. 47
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 relationships and Ty's bal...
Feb 28, 2025•1 hr 6 min•Ep. 46
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 schedules and le...
Feb 14, 2025•1 hr•Ep. 45
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 high-...
Jan 31, 2025•1 hr 4 min•Ep. 44
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 performance, wi...
Jan 17, 2025•58 min•Ep. 43
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. Bot...
Jan 03, 2025•1 hr 17 min•Ep. 42
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 w...
Dec 20, 2024•1 hr•Ep. 41
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. Kel...
Dec 06, 2024•1 hr 5 min•Ep. 40
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 sha...
Nov 22, 2024•1 hr 13 min•Ep. 39
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 ...
Nov 08, 2024•1 hr 18 min•Ep. 38
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 commu...
Oct 25, 2024•1 hr 12 min•Ep. 37
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, meta...
Oct 11, 2024•1 hr 12 min•Ep. 36
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 importance of ...
Sep 27, 2024•1 hr 17 min•Ep. 35
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 updates us on ...
Sep 13, 2024•1 hr 13 min•Ep. 34
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' self-perception an...
Aug 30, 2024•1 hr 28 min•Ep. 33
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 dominance and FloJo’s legend ...
Aug 16, 2024•1 hr 31 min•Ep. 32
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 ...
Aug 02, 2024•1 hr 34 min•Ep. 31
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...
Jul 19, 2024•1 hr 17 min•Ep. 30
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 essential workou...
Jul 05, 2024•1 hr 23 min•Ep. 29
