Lifting, Running and Living with Kelly and JK

In Episode 89, Kelly and JK start off with updates: Kelly shares a mobility and racing update; JK gives a four-month check-in on his 12-month body recomp. They also discuss controversy over men signing up for Nike’s After Dark Half Marathon, which is built for women.

00:00 Welcome and Agenda

00:41 Mobility App Check In

08:02 Maryland 5K Recap

19:56 Body Recomp Progress

30:52 Using AI as Coach

44:04 Nike After Dark Controversy

01:01:34 Wrap Up And Contact

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Kelly and JK start with updates, including a Brick app loophole, Kelly’s new role, and upcoming 5k. JK completes a six-week beginner plan to run a nonstop mile, giving Chicago Marathon shout-outs and recommending Leon Bridges’ “Happiness Anytime.” They discuss a Threads post criticizing “weight loss” competitors entering bodybuilding shows, frame it as gatekeeping, and compare it to Boston Marathon debates over charity/sponsored entries. They close with Threads drama involving Kelly Clarkson and a Brooklyn store dispute over an art item’s pricing.

00:00 Episode Intro and Agenda

00:54 Brick Strict Mode Hack

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In Episode 87 of Lifting, Running, and Out Here Living, Kelly shares updates from race season, including her most recent mile race, and previews upcoming races. She also recaps an adults-only all-inclusive trip to Mexico with Ty and a friend (the reason why this episode is a week late). JK discusses a screenless-meals weekend challenge with clients and his “one in, one out” rule for apps/subscriptions to reduce distraction. They debate the HYROX Beijing incident where a competitor defecated, continued racing, and won, questioning hygiene and rule gaps. They close by noting September as a “new January” for fitness goal-set...

Kelly and JK share birthday and training updates, including Kelly’s track workout, new home-gym equipment, and a creatine formula change, plus JK’s TrainHeroic program soft launch. They discuss an Edmonton Marathon course that was measured too long and what that means for Boston Marathon qualifying. They also cover HYROX’s updated 2026–27 media policy restricting professional filming and wearables, and the broader influencer-related controversy and safety concerns.

00:00 Welcome and Episode Preview

00:54 Birthday Track Workout

03:55 New Glute Ham Glider

05:51 Creatine Formula Change

16:02 JK Birthday and Aging

19...

In episode 85 of Lifting, Running, and Living, Kelly and JK share updates, including Kelly’s 15-day GoWOD mobility streak and installing AC, and JK’s busy-work schedule disrupting meals, his body recomp progress, and a trip to Washington University in St. Louis for a groundbreaking of McLeod House. They discuss a new study comparing treadmill running at 1% incline versus outdoor track running in 12 competitive young male runners and discuss if how this study might be useful, if at all. They close with a conversation about social-media “flexing,” reacting to a Threads post claiming superiority and discussing pride versus talking down to...

In Episode 84 of Lifting, Running, and Living, Kelly recaps her first one-mile race of the season and discusses trying the GoWod mobility app. JK shares month-one results of a yearlong body recomp. Then, they debate a Threads post about men losing weight easily and whether JK’s comment was misplaced, then briefly cover Garmin’s new Cirqa screenless smart band as a Whoop-like device with a $200 one-time cost.

Enjoy!

00:58 Episode Agenda Preview

01:51 Kellys Mile Race Recap

10:06 GoWod Mobility App Tryout

18:42 JK Body Recomp Month One

31...

Kelly and JK share updates and discuss running and gym trends. Kelly sets a summer/fall race schedule with two road mile races and three 5Ks. They discuss Garmin’s acquisition of TrainingPeaks/TrainHeroic, including UI preferences, data/privacy considerations, and potential future integration or AI-driven analytics across platforms. Kelly recaps Josh Kerr’s London Diamond League performance breaking the men’s mile world record. JK observes more brick-and-mortar gyms closing post-COVID due to costs, competition from studios and low-cost chains, and shifting membership behavior.

00:00 Welcome and Episode Intro

01:38 Kelly's Race Schedule

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In Episode 82 of Lifting, Running, and Living, it’s an update episode! Kelly recaps the July 5 Vail Hill Climb weekend and her recent binge reads. JK shares his training split shift and recent trends regarding creatine on social media. He also addresses concerns around the death of college football player Nolan Wells and cultural differences regarding friends leaving someone behind.

00:00 Show kickoff updates

00:28 Vail hill climb recap

12:31 JK’s training update

28:45 Fourth Wing books

41:43 Creatine Claims Debunked

48:07 Nolan Wells Perspective

01:01:00 Wrap Up and...

In episode 81 of Lifting, Running, and Living, Kelly shares “Brick” updates while traveling to Chicago and attending a Rockies game. JK recaps a trip to Omaha for the College World Series and gives an update on his no-complaint challenge. They then discuss how to prioritize lifting, cardio, mobility, and steps when there isn’t enough time for everything, share their current routines, and talk about guilt and low motivation versus relying on habits and responsibility.

00:00 Welcome and Updates

00:55 Brick Basics Refresher

03:21 Brick Travel Lessons

15:24 JK Omaha Trip Recap

2...

In episode 80, JK describes starting a 30-day no-complaining challenge after noticing how easy it is to “cosign” others’ complaints, and he’s traveling to Omaha for a 14U baseball tournament and a College World Series game, while Kelly is traveling to Chicago, increasing running volume, lifting twice, and monitoring a heel issue that’s improving. They then talk about “health maxing,” reacting to a resurfaced Diary of a CEO clip where Steven Bartlett said three glasses of wine led to worse sleep, eating, gym performance, and podcasting for days, debating wearables, optimization culture, and checking in with yourself before device metrics...

Kelly and JK start with both sharing updates on using Brick, a physical device that blocks apps/websites until you tap the phone to it. JK also announces Help Me Understand will relaunch in July back to broader topics while he starts a new fitness-focused podcast, Make Fitness Make Sense. They then discuss the Enhanced Games and debate whether coaches/influencers should disclose use of PEDs, HRT, fat burners, peptides, or GLP-1s, referencing a GLP-1 disclosure controversy and advising people to look for long-form content to vet consistency and context.

00:20 Episode 79 Topic Tease<...

Kelly and JK open with quick life and training updates, including a recent track session that turned into a hard mile effort and early impressions of using the Brick device to curb phone and social-media habits. From there, they introduce a broader conversation about what it means to be in a “good place” with fitness and discuss how different environments and platforms can shape self-perception. They close with a few practical ideas for keeping comparison in check and building a clearer personal definition of progress.

Timestamps:

01:45 Chicago Trips and Heel Rehab

03...

In episode 77, Kelly recaps a short Chicago work trip, says she’s pausing Runna for at least a month due to slow-healing heel/Achilles pain, and shares that keeping her phone “bricked” during travel felt helpful. JK updates on a week in Alabama, including a stop at Buc-ee’s, training at well-equipped Armor Gym, and accidentally switching to a lower/upper split. The main topic is sprinter Abby Steiner’s April 2026 lawsuit against Puma and Mercedes, alleging carbon plate and Nitrofoam footwear altered her biomechanics, led to repeated foot injuries and surgeries, and may have ended her career, prompting discussion...

In episode 76 of “Lifting, Running, and Living,” Kelly and JK share updates and discuss two topics: Nike’s marketing backlash and recovery versus active recovery. Kelly reviews the “Brick” and mentions an upcoming work trip to Chicago and debates whether to bring the Brick. JK shares an “April Unplugged” community challenge to eat at least one screen-free meal daily and describes a 14-day dopamine detox aimed at reducing consumption and improving content creation. They then cover Nike’s Boston Marathon-adjacent “Runners welcome, walkers tolerated” sign and similar UK messaging, and finally debate what truly qualifies as active recovery, emphasizing scheduled rest and a...

Kelly and JK celebrate episode 75 and share training updates: Kelly recaps a March 28 two-mile race and  notes issues with the Runna app. JK reports recommitting to priming and short recovery circuits after lifts, reframing rest days as “recharge” days, and separating recovery as part of training strategy rather than sleep. They then discuss controversy around marathoner Emma Bates being dropped by nutrition brand UCAN after revealing she was pregnant, including disputed contract/negotiation timing, reduced offers, PR implications, contractor protections, and whether sponsorship type affects pregnancy support.

00:00 Episode 75 Kickoff

01:29 Updates And Controversy Tease...

Kelly and JK start episode 74 after switching podcast platforms and share updates after several weeks. Kelly mentions her husband Ty’s birthday, reviews her first month using an Oura Ring, and describes adding regular after-work “evening commute” walks. She also gives a brief running update ahead of an upcoming two-mile race. JK shares a short training update about lifting and cardio. They spend the rest of the episode discussing a Threads post claiming recreational runners don’t need strength training, walking through common arguments and their thoughts, and close with where to find the show online.

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In episode 73 of Lifting, Running, and Living, Kelly and JK skip updates to jump right into topics, starting with Minimus Flow augmented reality sports sunglasses that combine watch/phone/bike-computer features for about $699. They then recap the 2026 LA Marathon men’s photo finish and discuss a heat policy allowing runners to stop at 18 miles and still get a medal. Finally, they cover the US Half Marathon Championships in Atlanta, where top women were led off course after cones were moved during a police-officer emergency and what has ensued since.

00:00 Episode Kickoff

00:58 AR Gl...

The hosts of “Lifting, Running, and Living” welcome back Joy Parrish, a longtime podcaster and mental health therapist. After a brief discussion about Joy’s recent donkey run, they dig into how to evaluate wellness/fitness figures when their names or associations surface in scandals, using Peter Attia’s appearance in the Epstein files as context. Joy emphasizes ethics, “do no harm,” bystander responsibility, and accountability, critiques Attia’s PR response, and explains why his medical background (including not being board certified) matters in public perception. The conversation broadens to locker-room talk, microaggressions, and ingroup/outgroup bias, then closes with how the h...

In this episode of Lifting, Running, and Living, Kelly and JK dive into several engaging topics. They kick off with personal updates, including Kelly's transition into a new job and the challenges of remote onboarding, and JK's upcoming launch of a monthly subscription training platform. They also cover Kelly's recent running progress and the adaptability required for training in varying weather conditions. The episode highlights an intriguing study on the significance of quad muscle thickness in predicting longevity, especially among older adults with heart failure, sparking a discussion on the importance of resistance training. The show wraps up with...

In episode 70 of 'Lifting, Running, and Living,' hosts Kelly and JK discuss a series of major topics, including a new format transition for the show and reflections on current social issues in Minneapolis and the broader U.S. They delve into the impact and responsibilities of speaking up on social media and address the systemic changes needed for effective activism. The conversation transitions to personal updates, highlighting Kelly's new job and JK's current fat-loss journey using the Macro Factor app. They also evaluate Runna’s AI-influenced strength and running feedback while discussing the implications of AI in food-tracking ap...

In this episode of 'Lifting, Running, and Living,' hosts Kelly and JK (episode 69) dive into their usual updates and explore the debate on customized workouts versus group training programs. Kelly discusses her experience with a new running app, Runna, highlighting its features and shortcomings for newer runners. JK shares his recent trip to Nashville for a college football championship game and talks about entering a fat loss phase with specific goals and challenges. The main focus of the episode is the value of customized workouts, where they argue that while individualized programs have their merits, a well-executed group...

In this episode, the hosts discuss their goals and reflections as they enter the new year, 2026. They talk about the traditions they plan to take forward and the habits they aim to leave behind, both in training and living categories. Highlights include discussions on maintaining a health-first approach to fitness, embracing intentional friendships, and minimalism. The episode also features a review of their past year’s intentions and their words for the year, with a particular focus on continuing positive practices and ditching limiting beliefs. As part of their tradition, they take time to reflect on previous years' goals an...

In this episode of Lifting, Running, and Living, hosts Kelly and JK discuss various tips and strategies for maintaining fitness routines during busy and unpredictable times. Topics include adjusting workout schedules, splitting training sessions, the importance of shorter, effective workouts, and the value of moving beyond all-or-nothing thinking. They also share personal anecdotes about transitioning out of routine, JK's wisdom teeth removal experience, and the impact of winter weather on daily activities. The episode wraps up with a look forward to their upcoming 'Take it, Leave it, Start it' New Year's episode.

00:00 Introduction and...

In this episode of Lifting, Running, and Living, the hosts Kelly and JK discuss what it means to maintain fitness during busy times. They focus on how they've figured out what 'enough' is to sustain their fitness levels, sharing updates on their personal lives, including Kelly's last day of coaching and her decision to pull back from a January race. The hosts explore topics such as adjusting workout frequencies, cutting back on specific activities like cardio or lifting during busy periods, and how to avoid all-or-nothing thinking. They emphasize the importance of keeping the main priority in focus and...

In episode 65 of 'Lifting, Running, and Living,' hosts Kelly and JK dive into their latest training updates and experiences. JK discusses his 'adjustment season' focusing on maintaining fitness amidst a busy schedule, while Kelly shares a detailed recap of her challenging double race weekend. Kelly successfully completed both the Pumpkin Pie 5K and the Wash Park Circuit, achieving a new personal record and earning a podium finish in her age group. The episode also touches on the benefits of consistent training, super shoes, and the mental aspects of racing. 

00:00 Introduction and Episode Kickoff

In episode 64 of 'Lifting, Running, and Living,' hosts Kelly and JK dive into designing a flexible training program for a hypothetical individual named Taylor, who has a busy work schedule and enjoys staying active. They discuss the importance of balancing running and lifting sessions across a four-day week with varying time commitments. They also talk about the challenges of maintaining consistency amid a changing schedule and providing actionable insights on structuring effective workouts. The episode concludes with a call for listeners to submit their own training avatars for personalized advice.

00:00 Introduction and Episode...

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 running short races like 5Ks. Encouragement from spectators and maintaining appropriate race-day etiquette are emphasized to ensure a positive experience for both runners and supporters.

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 pros and cons of different training exercises and conclude by sharing their favorite and least favorite cardio workouts.

00:00 Introduction and...

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 for events.

00:00 Introduction and Episode Kickoff

01:37 Kelly's Running Updates

04:54 Discussion on Full Body Workouts<...

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 discuss recommendations from various health organizations and provide thought-provoking questions to help listeners identify if they are truly living actively. Tune in for an engaging conversation on...

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 caffeine intake to improve sleep quality. They both share upcoming plans, including races and workout routines, and celebrate their forthcoming birthdays.<...

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 in sports and discuss the broader theme of themed races and their appeal. The conversation wraps up with reflecting on competitiveness...

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 Welcome and Introductions

00:36 Kelly's Track Race Experience

13:26 Training Updates and Fitness Goals

20:23...

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 creatine content than advertised. 

Lastly, the hosts analyze a viral video from a Hyrox competition where a competitor continued the...

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, the benefits of summertime fruits like watermelon and honeydew, and the joy of participating in community challenges to ma...

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, incorporating speed workouts, strength training, and listening to your body. Kelly also addresses common distractions like obsessing over pac...

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, Pilates, zone 2 training, and contrast therapy—discussing their effectiveness and common misconceptions. The hosts critically analyze these trends and give...

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 and opinions on their usefulness and impact on overall fitness.

00:00 Introduction and Episode Kickoff

00:22 Kelly's First Track R...

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 footwear, and overall recovery, including hydration, sleep, and mobility.

00:00 Introduction and Episode Kickoff

01:02 Ke...

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 inclusivity and exclusivity in events. 

The episode concludes with a thoughtful discussion on whether every space needs to...