{"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":"64. Creating a Flexible Training Program for a Busy Lifestyle","slug":"64-creating-a-flexible-training-program-for-a-busy-lifestyle","published_at":"2025-11-07T07:55:00+00:00","page_url":"https://stenobird.com/podcast/lifting-running-and-living-with-kelly-and-jk-6454435/64-creating-a-flexible-training-program-for-a-busy-lifestyle","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/64--Creating-a-Flexible-Training-Program-for-a-Busy-Lifestyle-e3ah1s1","audio_url":"https://anchor.fm/s/e39c410c/podcast/play/110708033/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-10-5%2F410618635-44100-2-50887a51050c2.mp3","summary":"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 Kickoff 00:55 Kelly's Race Updates 08:31 Walktober Challenge Recap 15:25 Designing a Flexible Training Program for Taylor 22:37 Balancing Running and Lifting 23:13 Training Frequency and Preferences 24:04 General Fitness Goals 26:18 Structuring Weekly Workouts 31:03 Adapting to Changing Schedules 43:56 Social Life and Training Balance 46:33 Conclusion and Listener Engagement Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠ Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠ Follow JK at ⁠⁠@coachjkmcleod⁠⁠ Follow Kelly at ⁠⁠⁠@runningklutz ⁠","meta_description":"In episode 64 of 'Lifting, Running, and Living,' hosts Kelly and JK dive into designing a flexible training program for a hypothetical individual named Ta…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2867,"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/64-creating-a-flexible-training-program-for-a-busy-lifestyle/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-6454435/64-creating-a-flexible-training-program-for-a-busy-lifestyle.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}