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 workouts, and the benefit of repeating routines to track progress.

They also cover various client scenarios, the psychology behind training adherence, and the balance between structure and flexibility.

00:00 Introduction and Episode Kickoff

00:36 Addressing Current Events and Personal Struggles

02:09 Running Updates and Hydration Insights

08:37 Lifting and Unilateral Exercises

12:24 Training Phase and Nutrition Strategy

18:44 Mindful Eating Challenge

25:32 Sneaker Donation Experience

36:41 Discussion on Effective Workouts

41:06 Balancing Client Engagement and Evidence-Based Training

41:34 Understanding Client Preferences in Training

42:51 Addressing Dislikes in Training Programs

43:26 Flexibility in Personal Training

45:20 The Importance of Enjoying Your Workouts

47:09 Handling Client Resistance to Specific Exercises

48:10 The Role of a Coach in Identifying Client Behavior

49:07 Strategies for Overcoming Training Challenges

01:02:41 Incorporating Variety in Training Plans

01:09:07 The Value of Repeating Workouts

01:18:42 Upcoming Topics and Podcast Announcements

Links:

https://gotsneakers.com/

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

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 critical role in both fitness and business.

They also explore the concept of periodization in training and the struggle of ranking fitness goals. Don’t miss their lively chat on navigating challenges, making tough decisions, and achieving long-term success in your fitness journey!

00:00 Introduction and Episode Kickoff

00:50 Morning Run Challenge Updates

03:42 The Importance of Challenges

15:15 Sweat Test and Hydration Insights

18:09 Grocery Store Struggles

23:11 Olympic Trials and Snoop Dogg's Appearance

34:36 Travel and Technical Difficulties

47:07 Introduction to Competing Goals

47:39 Social Media Impact on Engagement

49:04 The Viral Post on Threads

50:04 Debate on Competing Goals

51:06 Reading and Responding to Comments

55:03 Importance of Identifying Priorities

58:34 Challenges in Prioritizing Goals

01:02:17 Balancing Multiple Activities

01:11:09 The Concept of Periodization

01:23:42 Final Thoughts and Wrap-Up

Links:

The thread in question: https://www.threads.net/@coachjkmcleod/post/C79NVTvRz1n?xmt=AQGzZM79RYXHOW9XOZPzzQ0CqwR0DsRK60IAjkfY0GD1cA

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

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 responsibilities of coaches, and the necessity of third-party testing, drawing parallels with the Volkswagen emissions scandal.

00:00 Introduction and Episode Kickoff

00:27 Kelly's Life Updates

00:53 Wedding Stories and Mishaps

07:14 Morning Running Challenge

08:30 Cicada Invasion Discussion

13:48 Ava's Graduation Party and Parenting Tetris

18:28 Fitness Goals and Step Count Challenges

27:59 Reading Goals and Strategies

32:21 Spring Energy Awesome Sauce Controversy

36:33 Lab Results Reveal Shocking Findings

36:58 Community Reactions and GoFundMe Efforts

38:28 Spring Energy's Response and Reformulation

38:51 Non-Runner's Perspective

41:50 Koop vs. The Roches: Ultra Running's Biggest Beef

57:42 Underfueling Concerns and Class Action Speculations

01:04:25 Comparisons to Other Food Labeling Scandals

01:09:27 Coaching Ethics and Sponsorship Dilemmas

01:24:05 Listener Engagement and Episode Wrap-Up

Links:

MFA 120. WTF is going on with Spring Energy Awesomesauce? https://spotifyanchor-web.app.link/e/egycKIJBbKb

Koopcast Spring Energy episode: https://podcasts.apple.com/us/podcast/koopcast/id1489494447?i=1000657480774

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

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.

Kelly offers her take on what works, what doesn't, and how these AI-generated plans stack up against those crafted by human coaches.

00:00 Welcome to Episode 26: Updates and Trail Race Experiences

00:31 Kelly's Trail Race Recap and Future Plans

07:12 Personal Updates and Transitioning to In-Person Training

08:42 Training Focus: Muscle Building and Running Intervals

14:38 Preparing for High School Graduation and Reflecting on the Pandemic's Impact

20:37 Analyzing Three Running Training Plans from ChatGPT

22:29 Analyzing the 1:45 Half Marathon Plan

39:32 Detailed Analysis of the 2:30 Half Marathon Plan

47:58 Unpacking the 50K Ultra Marathon Plan

01:05:50 Final Thoughts on Training Plans and Future of Coaching

Links:

LRL Episode 6: https://spotifyanchor-web.app.link/e/aSOvcn6nOJb

Half marathon with 1:45 time goal (8:00 pace): https://chatgpt.com/share/7cb1fb1b-9d41-4479-9e24-dee99412a42e

Half marathon with 2:30 time goal (11:26 pace): https://chatgpt.com/share/6aa93bd7-12f2-4577-965d-d02e256f8501

50k plan for 7 hour finish: https://chatgpt.com/share/0b5e6bbb-84b6-46ac-b30d-bc828b3e76a6

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

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 expectations. It underlines the psychological impact of comparing oneself to others due to genetic differences, the effect of social media, and the necessity of realistic goal-setting.

00:00 Welcome to Episode 25 and Listener Reviews

01:36 Personal Updates and Balancing Fitness Goals

03:09 Training Frequency: Running, Climbing, and Lifting

04:23 The Challenge of Balancing Multiple Fitness Modalities

05:34 Understanding the Value of a Coach

09:50 Navigating Social Media and Business in Fitness

12:05 Trail Race Preparations and Baseball Updates

14:41 Reflecting on May Goals and Challenges

24:16 The Importance of Accountability in Fitness Groups

28:39 Simplicity Syndrome: Sharing Basic Knowledge

36:23 Training Intensity: Are You Pushing Hard Enough?

44:23 Navigating Fitness Tech: Charging Habits and Data Insights

45:09 Beyond Numbers: A Holistic Approach to Coaching

45:53 Muscle Maintenance vs. Growth: Training Intensity Explained

49:22 Mechanical Tension: The Key to Muscle Growth

50:33 Evaluating Workout Intensity: Rep Speed and Time Under Tension

58:46 Running Hard Enough: Understanding Workout Intensity

01:15:03 The Role of Genetics in Fitness Goals

01:23:42 Concluding Thoughts

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

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 their interests from fitness debunking content, WNBA updates, Virgo memes, to dad humor.

Joy shares insights from her professional background in mental health therapy, emphasizing the importance of approaching social media with intention to protect mental well-being.

The conversation also touches on their preferences and critiques of reality TV narratives, speculating on the future revelations about the reality TV industry.

The episode concludes with actionable advice on navigating social media healthily, emphasizing critical thinking and self-reflection.

00:00 Welcome to the Podcast with Special Guest Joy!

01:48 Getting to Know Joy: From Mental Health to Podcasting

03:05 Taylor Swift Fandom: A Deep Dive

07:26 The Wordle Streak Ends: A Discussion on Popular Games

10:49 Exploring Personal Updates and Words with Friends

13:53 Nostalgia Trip: From Nancy Drew to Fortnite

14:57 Travel Plans and Embracing Flexibility

17:24 Main Topic: What's in Your Instagram Algorithm?

25:19 Navigating the Corporate World: A Reality Check

26:18 The Challenges of Professional Communication and Responsibility

26:59 Relating Management to Coaching: Insights from 'The Last Dance'

30:00 Reality TV and Its Impact on Our Lives

36:21 Exploring Personal Interests and Social Media Algorithms

41:01 The Virgo Personality: Traits and Reflections

43:56 Considering a Midlife Career Shift: From Podcasting to Detective Work?

48:50 Social Media's Influence on Mental Health and Self-Perception

50:23 Mental Health in the Age of Social Media

53:31 Wrapping Up

Follow Joy at @joyandclaire_

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

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 traditional methods of selecting coaches, such as those employed by Beachbody and Optivia, and advises listeners on the importance of communication skills, understanding, and the ability to tailor approaches to individual client needs over mere demographic similarities.

The episode completes with encouragements for listeners to remain open to changing coaches in the search for the right match, emphasizing patience and the ultimate goal of a fruitful coaching relationship.

00:00 Welcome to the Show: Introductions and Updates

00:26 Kelly's Ankle Saga: A Trail Run Gone Wrong

03:59 Family Visits and Wind Warnings

05:38 Ty's Baseball Debut: Joining the Wise Guys

08:21 Climbing and Training: Keeping It Consistent

10:21 JK's Updates: Daily Mile Challenge and Family Visits

15:01 Eclipse Traffic Nightmare: A Journey Extended

20:17 Listener Reviews: Feedback and Reflections

33:22 Relatability in Coaching: Performance and Experience

43:59 The Impact of Social Media and Client Preferences

45:28 Age and Experience Discussion

01:03:59 Diversity and Representation in Coaching

01:14:52 Choosing the Right Coach: Beyond the Surface

01:24:31 Concluding Thoughts

Links:

Ty's baseball content: https://www.instagram.com/tyrelbespoofin/

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

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 interested in performing your own Q1 review, share it and tag the pod on instagram @liftingrunninglivingpod!

00:00 Kickoff with Personal Updates and Training Struggles

00:33 Kelly’s Updates: Training Schedule, Biggest Training Week, and Ty’s Birthday

11:36 JK’s Updates: Vegas Trip and Muscle Building

24:21 Quarterly Review of 2024 Goals and Strategies

27:20 Three Wins

51:37 Two Opportunities/Areas of Improvement

01:09:55 One Strategy to Address a Win

01:16:38 One Strategy to Address an Opportunity

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠