{"podcast":{"title":"Lifting, Running and Living with Kelly and JK","slug":"lifting-running-and-living-with-kelly-and-jk-6454435","podcast_index_feed_id":6454435,"rss_url":"https://anchor.fm/s/e39c410c/podcast/rss","website_url":"https://podcasters.spotify.com/pod/show/lifting-running-living","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/38086683/38086683-1686351018490-1f6f8f8007e5d.jpg","author":"Kelly Lutz and JK McLeod","episode_count":81,"summary":"Welcome to Lifting, Running & Living! As coaches in the fitness space and two humans who love movement (running for Kelly, strength for JK), every episode will contain some element of fitness, plus a variety of other topics we're seeing, dealing with or hearing about. Join us every other Friday for chit chat, tangents & lots of laughing.","last_synced_at":"2026-07-03T16:23:20.965250+00:00","page_url":"https://stenobird.com/podcast/lifting-running-and-living-with-kelly-and-jk-6454435"},"episode":{"title":"59. Promotions, Training Blocks, and Social Media Challenges","slug":"59-promotions-training-blocks-and-social-media-challenges","published_at":"2025-08-29T07:39:00+00:00","page_url":"https://stenobird.com/podcast/lifting-running-and-living-with-kelly-and-jk-6454435/59-promotions-training-blocks-and-social-media-challenges","show_page_url":"https://stenobird.com/podcast/lifting-running-and-living-with-kelly-and-jk-6454435","url":"https://podcasters.spotify.com/pod/show/lifting-running-living/episodes/59--Promotions--Training-Blocks--and-Social-Media-Challenges-e37901m","audio_url":"https://anchor.fm/s/e39c410c/podcast/play/107298294/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-7-25%2F406217811-44100-2-384a98bd82caf.mp3","summary":"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. 00:00 Introduction and Episode Kickoff 00:58 Kelly's Exciting Promotion Update 06:06 Training Block Recap and Insights 15:16 ClearSpace App Experiment 22:52 Nutrition Goals and Strategies 24:29 Tracking Macros and TDEE 26:07 Navigating Nutrition Without a Coach 29:33 Caffeine Reduction Journey 31:51 Sleep Quality and Eating Habits 35:14 Upcoming Training Cycle Goals 37:01 Fall Race Plans 40:06 Strength Training Routine 47:24 Birthday Wishes and Closing Remarks Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠","meta_description":"In this episode of Lifting, Running, and Living, Kelly and JK discuss recent updates in their lives and training routines. Kelly shares her excitement abo…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2908,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/lifting-running-and-living-with-kelly-and-jk-6454435/episodes/59-promotions-training-blocks-and-social-media-challenges/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/lifting-running-and-living-with-kelly-and-jk-6454435/59-promotions-training-blocks-and-social-media-challenges.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}