Stay ConnectedHelp Me Understand is a podcast that explores the context behind the things that we experience from day to day.
With topics ranging from personal development, to parenting, to health and fitness, and more; join JK McLeod as he shares his thoughts and hosts conversations that are meant to encourage you to say “Help me understand” in an effort to add perspective to the things we experience in everyday life.
Copyright: © Jk McLeod
In this episode of the Help Me Understand podcast, JK has a converstation with Jim Hallinan, also known as Jimmy Nutrition.
They explore Jim's diverse roles as a teacher, parent, and coach, and how his experiences have shaped his approach to nutrition and personal development coaching.
Jim shares insights on the struggles of body image among students, the impact of parental influence, and the importance of addressing emotional health alongside physical fitness.
This conversation also touches on the dynamics of parenting, the significance of mindset, and the challenges of finding authentic coaching in a crowded and often ethically-challenged marketplace.
Listen in as JK and Jim Hallinan share their philosophies and strategies personal development, focusing on the importance of inner work, understanding self-limiting beliefs, and the role of ego and confidence in growth.
They discuss the significance of creating safe spaces for individuals to explore their strengths and values, and how discomfort is often a necessary part of the journey towards transformation.
This discussion explores the need for authenticity in coaching and the importance of the ability to trust one's intuition to navigate life's challenges.
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Connect with Jim on IG @jimmynutrition
Subscribe to Jim's email list HERE
Jim & Aram's podcast @theothersidelifestyle
Check out OtherSide Lifestyle merch HERE
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Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE
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Email JK: jk@themusclefeed.com
Subscribe on YouTube:@CoachJKMcLeod
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00:00 Introduction to Jim Hallinan and His Journey
05:14 Exploring Jim's Diverse Roles and Experiences
10:19 The Catalyst for Coaching: Observing Body Image Struggles
19:13 Understanding the Impact of Parental Influence on Body Image
24:09 Navigating Parenting Dynamics and Their Effects
27:03 Navigating Co-Parenting Dynamics
30:00 The Complexity of Parenting Labels
33:19 Mindset vs. Emotional Well-Being
42:07 The Importance of Inner Work
50:54 Uncovering Self-Limiting Beliefs
55:37 Navigating Authenticity in Coaching
58:02 Confronting Self-Limiting Beliefs
01:01:16 The Importance of Communication in Relationships
01:03:08 Embracing Discomfort for Growth
01:12:15 The Other Side Lifestyle: A Journey of Transformation
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In this fitness-focused episode of the Help Me Understand podcast, JK talks about the concept of mind muscle connection. He shares his perspective on its potential significance in effective training and muscle activation.
JK defines mind muscle connection, discusses its importance in preventing compensation during workouts, and shares insights from a research study that highlights its impact on muscle growth.
This episode includes simple and actionable tips on how to implement mind muscle connection into training routines, particularly for hypertrophy and isolation exercises.
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Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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00:00 Introduction and Gratitude
20:49 Importance of Mind Muscle Connection
28:12 Research Insights on Mind Muscle Connection
In this episode of the Help Me Understand podcast, JK reflects on the journey of the podcast over the past five years, celebrating milestones and discussing the concept of all or nothing thinking.
He challenges listeners to rethink this mindset, suggesting that it may not be a binary choice but rather a range of options.
JK shares his view on the importance of understanding the 'something else' that occurs when plans are not followed and encourages listeners to consider the mood required to execute their plans effectively.
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Kids Talk Sports hoodies available HERE
(available in both adult and kids sizes on website)
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Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE
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Email JK: jk@themusclefeed.com
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00:00 Introduction and Milestones
08:16 Understanding All or Nothing Thinking
19:37 Reframing All or Nothing Thinking
26:04 Closing Thoughts and Key Takeaways
In this episode of Help Me Understand, JK shares education and information about Total Daily Energy Expenditure (TDEE), explaining its significance in fitness and nutrition.
He breaks down the components of TDEE, including Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), the Thermic Effect of Food (TEF), and Exercise Activity Thermogenesis (EAT).
JK also shares his perspective that while exercise is important, it contributes the least to overall calorie expenditure compared to other factors.
This episode aims to simplify the understanding of energy expenditure and guide listeners on where to focus their efforts for better health and fitness outcomes.
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*available in the US only at this time
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00:00 Introduction to TDEE and Podcast Overview
03:00 Understanding Total Daily Energy Expenditure (TDEE)
08:46 The Four Components of TDEE Explained
17:31 The Importance of Non-Exercise Activity Thermogenesis (NEAT)
22:29 The Thermic Effect of Food (TEF) and Its Role
27:57 Exercise Activity Thermogenesis (EAT) and Its Impact
32:00 Conclusion and Key Takeaways
In this episode of the Help Me Understand podcast, host JK welcomes back Joy Parrish (co-host of the Older & Wilder podcast) for a wide-ranging and multi-layered conversation.
As podcaster, puppy raiser, and licensed mental health professional, Joy brings a multifaceted perspective to this conversation between friends.
JK and Joy discuss the appeal of reality TV as a form of passive entertainment, and their takeaways and commentary on the Super Bowl halftime show (by Kendrick Lamar), examining the intersection of entertainment, social justice, and personal perspectives.
They discuss the power of art to provoke conversation, the importance of audience engagement, and the role of personal and collective pain in creating meaningful art.
JK and Joy also chat about navigating corporate spaces, the significance of curiosity and understanding in discussions about social issues, and the necessity of choosing battles wisely in the face of negativity.
Listen in as they each share their perspectives on the importance of inspiration and action in driving social change,
Follow Older & Wilder on Instagram HEREListen to Older & Wilder HERE
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00:00 Introduction and Guest Introduction
03:20 Joy's Podcast Journey and Mental Health Insights
06:12 The Appeal of Reality TV and Passive Entertainment
12:29 Leadership Lessons from Reality Shows
19:01 Super Bowl Halftime Show and Cultural Commentary
29:33 Art as a Medium for Conversation
32:30 The Power of Performance and Audience Engagement
34:21 Transforming Pain into Art
38:27 Navigating Corporate Spaces and Social Commentary
40:56 The Importance of Curiosity and Understanding
44:56 Choosing Your Battles Wisely
48:48 The Role of Energy in Response
52:57 Inspiration and Action in Social Change
In this episode, JK discusses the often-overlooked aspects of body fat, focusing on the distinction between subcutaneous and visceral fat.
He emphasizes the importance of understanding these types of fat in relation to health and body composition.
This episode focuses on the need for a holistic approach to fitness, including diet, exercise, and mental health, to effectively manage body fat and improve overall well-being.
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Have a question or topic you'd like JK to talk about in a future episode? Submit itHERE
Connect with JK on Instagram: @coachjkmcleod
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00:00 Introduction to Body Fat Discussion
07:45 Understanding Subcutaneous vs. Visceral Fat
14:49 The Importance of Managing Visceral Fat
18:34 Conclusion and Key Takeaways
In this episode of the Help Me Understand podcast, JK welcomes previous guest M.C. back to the show to discuss her journey of personal growth through the practice of choosing annual themes.
They explore the origin of these themes, the adjustments made, the lessons learned , and how MC's word for 2024, 'sense', has shaped her experiences.
The conversation explores so many areas, including getting into the importance of music, culinary adventures, and sensory experiences, culminating in reflections on 2024 and planning for 2025.
In this conversation, JK and M.C. explore the theme of 'Encore' (her word for 2025) as a guiding principle for personal growth, reflection, and a catalyst for her '25 in 25' list.
They discuss the importance of revisiting past goals, the challenges of navigating social pressures related to alcohol, and the significance of setting practical health goals.
This conversation also discusses the value of consistency in daily habits, controlling what one can control, and building a solid foundation for future growth.
Through personal anecdotes and insights, JK and M.C. highlight the journey of self-improvement and the importance of community support.
Link to M.C.'s blog:Happier Life By Design
Listen to MC's previous episode:Ep. 116 Conversation: Words of Intention with M.C. (Navigating Goals, Social Media Breaks, and Yearly Themes)
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00:00 Introduction and Recap of Previous Episode
03:01 The Origin of Annual Themes
06:01 Navigating Challenges and Adjustments
08:56 Choosing the Word for 2024
12:00 Daily Rituals and Music's Impact
15:09 Culinary Adventures and Cultural Learning
18:02 The Importance of Sensory Experiences
21:01 Reflections on 2024 and Planning for 2025
32:58 Embracing the Theme of 'Encore'
35:04 Personal Reflections on Past Goals
36:37 Navigating Alcohol and Social Pressures
41:12 The Complexity of Alcohol Conversations
44:10 Setting Practical Health Goals
46:19 Daily Movement and Consistency
50:01 Controlling What You Can Control
56:53 Building a Foundation for Growth
In this episode of the Help Me Understand podcast, JK reflects on the legacy of his family members during Black History Month.
He shares personal stories about his grandfather, Samuel David Reynolds, emphasizing the importance of family contributions to society and the need to preserve African American history.
JK aims to provide a unique perspective on the impact of everyday individuals and their stories, rather than focusing solely on prominent historical figures.
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In this episode of the Help Me Understand podcast, JK discusses his perspective on the common phrase 'you can't out train a bad diet.'
He discusses the nuances of this statement, including the importance of nutrition in fueling exercise and your daily life.
JK outlines signs of a poor diet, including nutritional deficiencies and biofeedback indicators such as lack of energy and mood swings.
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00:00 Introduction to the Podcast and Episode Theme
03:05 Understanding the Phrase: You Can't Out Train a Bad Diet
04:57 Signs of a Poor Diet: Nutrition-Based Indicators
10:43 Biofeedback Signs of a Bad Diet
17:10 Flipping the Narrative: Nutrition Fuels Exercise
21:57 Purpose of Exercise and Nutrition Connection
26:21 Conclusion and Key Takeaways
In this episode, JK shares his perspective on the implications of weighing oneself immediately after a workout.
He presents three main reasons to challenge this practice: the misleading nature of water weight fluctuations, the effects of muscle inflammation post-weightlifting, and the inconsistency of weighing conditions.
He shares the importance of a proper mindset regarding weight measurement and suggests a more effective approach to tracking weight.
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Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE
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Email JK: jk@themusclefeed.com
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00:00 Introduction and Gratitude
02:11 Perspective on Weighing After Workouts
11:36 Understanding Water Weight and Its Impact
20:33 Inflammation and Weightlifting: What to Know
27:07 Mindset Matters: The Scale as a Scoreboard
In this episode of the Help Me Understand podcast, JK shares his perspective on the importance of self-reflection in coaching and leadership.
He shares insights from a recent client conversation, emphasizing the need for self-reflection and the role of leaders in creating an environment conducive to open communication.
JK discusses the significance of evaluating one's own behavior and responsibility in leadership roles, whether as a coach, parent, or manager, and encourages listeners to take time for introspection to improve their effectiveness.
In this episode of the Help Me Understand podcast, JK welcomes coach Kendra LaHue discuss the challenges faced by former athletes transitioning into post-collegiate life.
Kendra shares her journey from being a dedicated college basketball player, to navigating the complexities of adult life, including the struggles with motivation, identity, and health.
They explore the importance of nutrition, the impact of fitness on overall well-being, and the common mistakes made by former athletes in their fitness and nutrition journeys.
The conversation digs into the internal struggle of embracing post-college responsibilities (career, family, relationships, etc) while still wanting to improve body composition and perform "like an athlete"
JK and Kendra also explore the challenges women face in embracing strength while navigating societal expectations of femininity.
Listen in as they discuss the significance of setting goals beyond weight loss and fostering self-love throughout the fitness & health journey.
Follow Kendra on IG: @kendralahue
Kendra's coaching options: HERE
Get Kendra's grocery list & tips for protein: HERE
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Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE
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*available in the US only at this time
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00:00 Introduction and Context Setting
02:52 Kendra's Athletic Journey and Identity Shift
06:41 Transitioning from Athlete to Professional Life
10:25 The Impact of Nutrition and Fitness on Health
14:47 Frustrations in Healthcare and Preventative Measures
18:46 Common Mistakes of Former Athletes
22:15 Body Composition vs. Performance Focus
25:34 Strength Training and Pushing Limits
32:16 Balancing Training and Lifestyle
34:02 Nutrition Transition for Former Athletes
38:19 Finding the Messy Middle in Fitness
45:30 The Challenge of Strength and Femininity
56:07 Shifting Focus from Weight Loss to Strength
In this episode of the Help Me Understand podcast, JK reflects on the current political climate, drawing parallels to historical events and emphasizing the importance of personal purpose and impact.
He discusses the divisiveness in society, the need for self-reflection, and the commitment to solutions rather than problems.
JK encourages listeners to focus on their core values and the positive changes they can make in their communities, regardless of external circumstances.
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Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Subscribe on YouTube: @CoachJKMcLeod
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Check out Feed Your Habits* apparel here
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*available in the US only at this time
In this episode of the Help Me Understand podcast, JK discusses the limitations of Body Mass Index (BMI) as a health indicator.
He shares a personal story about being removed from a corporate wellness program for refusing to focus on losing weight to be in the "normal" BMI classification.
JK shares info on the history of BMI, its origins, and critiques its relevance in today's health discussions.
This episode emphasizes the need for alternative measures that consider body composition, age, gender, and overall fitness.
Article: The History and Faults of the Body Mass Index and Where to Look Next: A Literature Review
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Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE
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Email JK: jk@themusclefeed.com
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*available in the US only at this time
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00:00 Introduction to BMI and Podcast Format
02:43 Personal Experience with BMI and Corporate Wellness Programs
12:32 The Origins and Critique of BMI
20:42 Alternatives to BMI and Recommendations for Health Assessment
27:50 Conclusion and Call to Action
In this episode of the Help Me Understand podcast, host JK explores the belief that it takes 21 days to form a habit, tracing its origins to cosmetic surgery.
JK also discusses the updated scientific research that reveals a much wider range for habit formation, going anywhere from 18 to 254 days.
He shares his perspective on the importance of pairing new habits with existing routines and encourages listeners to be actively patient with their progress. ----
Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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00:00 Introduction to Habit Formation
03:07 The Origin of the 21-Day Habit Myth
05:54 Scientific Insights on Habit Formation
11:09 Practical Applications and Final Thoughts
In this episode of the Help Me Understand podcast, JK welcomes back Gillian Bennett to discuss the evolution of nutrition coaching, focusing on the importance of developing nutrition coaches through her Confident Coaching Mentorship program.
They explore the shift from a solely macro-focused approach to a more mindful and values-aligned coaching style, truly putting the client at the core of what coaches do.
Gillian shares insights on the importance of understanding client motivations, the role of ambivalence in goal setting, and the necessity of effective communication in coaching.
The conversation emphasizes the significance of mentorship and the need for coaches to build confidence in their practice while promoting a process-oriented mindset.
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Resources/Links for Gillian
Coaching Mentorship details/waitlist: https://bitesize.es/mentorship/
Confident Coaching Podcast: https://open.spotify.com/show/5l2OrGVcZT7RVcseA3JvS3?si=SQK-KgnKRGilLsB4jobHgg
Instagram: www.instagram.com/bitesizenutri
Motivational Interviewing starter guide for coaches (free): https://bitesize.ck.page/4a43f6f9a2
Weekly non-macro focused coaching tips emails: https://bitesize.ck.page/coach
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*available in the US only at this time
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00:00 Introduction and Personal Updates
03:40 The Evolution of Coaching: From Macros to Mindful Eating
07:33 Understanding the Bias Towards Macros in Coaching
09:46 The Dangers of Macro Tracking
13:38 The Importance of Client-Centered Coaching
17:26 Navigating the Coaching Landscape: Values vs. Transformation
21:40 Understanding Client Goals and Motivations
35:33 Understanding Client Motivations
37:53 The Role of Values in Coaching
40:18 Navigating Ambivalence in Clients
42:30 Communication Skills for Effective Coaching
47:29 Building Confidence in Coaching
53:31 Promoting Process Over Outcome
59:30 The Importance of Mentorship in Coaching
In this episode of Help Me Understand, JK discusses the common question of whether to do cardio before or after weightlifting.
He emphasizes the importance of individual goals in determining the best approach, explores the impact of energy levels on performance, and delves into the science of glycogen and its role in workouts.
JK also addresses the misconception that cardio burns more calories and introduces the concept of the compensation effect, which can influence overall energy and appetite.
Ultimately, he highlights the significance of personal preference and practicality in structuring workouts for optimal results.
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Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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*available in the US only at this time
In this episode of the Help Me Understand podcast, JK reflects on the importance of gratitude in daily life.
He shares a personal story about a moment of frustration that turned into an opportunity for gratitude, emphasizing the significance of recognizing and appreciating the small things in life.
The episode serves as a reminder to practice gratitude regularly, fostering a mindset that can transform negative experiences into positive reflections.
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00:00 Introduction and Gratitude for Listeners
08:49The Daily Press of Gratitude
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Email JK: jk@themusclefeed.com
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In this episode of the Help Me Understand podcast, host JK discusses how to be the best workout accountability partner using the 'B.U.D.D.Y. System.' He shares insights from his perspective as a personal trainer with 9+ years of experience, and outlines a framework (B.U.D.D.Y.Y.) to enhance workout partnerships.
The conversation emphasizes the importance of being punctual, utilizing resources, maintaining focus during workouts, documenting progress, and fostering personal accountability.
JK encourages listeners to motivate each other while recognizing that fitness journeys are ultimately personal.
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00:00 Introduction to the Buddy System
06:48 The B.U.D.D.Y. Framework Explained
12:35 Key Principles of Being a Good Workout Buddy
18:46 Documenting Progress and Encouragement
25:43 Final Thoughts on Accountability in Workouts
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Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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In this #FitnessTopicTuesday episode of the Help Me Understand podcast, JK discusses the common fitness dilemma of whether to focus on losing weight or building muscle first.
He shares insights from his personal fitness journey, emphasizing the importance of understanding individual goals and the psychological aspects of weight loss.
The conversation explores the concept of body composition and the benefits of a balanced approach to fitness that includes strength training, nutrition, and mindset.
Have a question or topic you'd like JK to talk about in a future episode? Submit it HERE
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00:00 Introduction to Fitness Goals
12:29 Weight Loss vs. Muscle Building
25:33 Body Composition and Psychological Aspects
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Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Subscribe on YouTube: @CoachJKMcLeod
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In this episode of the Help Me Understand podcast, JK discusses the nuances of commitment and cancellation, drawing from his personal experience with subscription services.
He emphasizes the ease of making commitments compared to the often complicated process of cancellation, urging listeners to reflect on their own commitments and the reasons behind them.
The conversation highlights the importance of making the cancellation process more deliberate, encouraging self-reflection before making decisions to quit or change paths.
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00:00 Introduction and Gratitude
02:36 The Click to Cancel Experience
10:50 The Commitment vs. Cancellation Process
19:42 Reflection on Commitment and Cancellation
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Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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In this episode of the Help Me Understand podcast, JK discusses the importance of managing mental energy in relation to budgeting and personal relationships.
He emphasizes the need to assess where mental energy is being spent, similar to financial budgeting, and encourages listeners to make conscious decisions about their energy expenditures.
The conversation highlights the significance of protecting one's peace and mental well-being, especially in challenging interactions and relationships.
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Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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*available in the US only at this time
A message of thanks to you.
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Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Subscribe on YouTube: @CoachJKMcLeod
Join JK's weekly email list: subscribe here
Check out Feed Your Habits* apparel here
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*available in the US only at this time
In this episode of the Help Me Understand podcast, JK discusses the importance of mindset and perception in interpreting signs and obstacles on the path to achieving goals.
He shares personal anecdotes and insights from his experiences with clients, emphasizing the need to view challenges as opportunities for growth rather than reasons to give up.
The conversation encourages listeners to develop a resilient mindset that allows them to navigate difficulties while remaining focused on their objectives.
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Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Subscribe on YouTube: @CoachJKMcLeod
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Check out Feed Your Habits* apparel here
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On today's episode of Help Me Understand, JK shares a simple tip to use when goal-setting.
By implementing this language shift, you can increase your output, while ensuring you maintain a solid foundation with your habits.
In this episode, JK explores the concept of strength, particularly focusing on benchmarks for individuals over 40.
He discusses various strength benchmarks, including deadlifts, pull-ups, and cardio, and emphasizes the importance of applying these benchmarks to everyday life activities.
The conversation highlights the balance between performance-based fitness and functional strength needed for daily tasks, encouraging listeners to assess their strength in both contexts.
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00:00 Introduction and Context of Strength
06:25 Strength Benchmarks for Individuals Over 40
23:26 Real-Life Applications of Strength
34:48 Conclusion and Final Thoughts ---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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In this episode of the Help Me Understand podcast, JK discusses three questions that nobody asked him, focusing on themes of health, fitness, and the societal pressures surrounding body image.
He emphasizes the importance of shifting the conversation from aesthetics to health, debates the appropriateness of gender-specific training, and navigates the sensitive topic of discussing weight with loved ones.
- How do we shift from a focus on aesthetics to a focus on health?
- Do you think its weird when men only train women?
- How do you politely tell someone they're overweight?
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Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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In this episode of the Help Me Understand podcast, JK discusses his perspective on the 75 Hard program, emphasizing the importance of mental toughness and providing a detailed breakdown of the five tasks involved.
He shares personal experiences, insights, and tips for successfully completing the program, while addressing common controversies and debates associated with each task.
The episode serves as a comprehensive guide for anyone considering or currently undertaking the 75 Hard program.
---
00:00 Introduction to the Podcast and 75 Hard
02:36 Personal Experience with 75 Hard
11:33 Mental Toughness as a Priority
14:17 Task 1: Following a Structured Diet
27:20 Task 2: Two 45-Minute Workouts
39:00 Understanding the 75 Hard Program
43:15 Task 3: Drink a Gallon of Water
50:51 Task 4: Read 10 Pages
01:02:40 Task 5: Take a Progress Photo
01:06:27 Final Tips for Success
Watch today's episode on YouTube: @CoachJKMcLeod
--- Connect with JK on Instagram: @coachjkmcleod
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In this episode of the Help Me Understand podcast, host JK explores the question of whether enjoyment is necessary for consistency in exercise.
He discusses various client perspectives, emphasizing the importance of enjoyment in maintaining a long-term fitness routine.
JK also shares a contrasting viewpoint from a consistent gym-goer who, despite hating exercise, remains committed due to awareness of the consequences of inactivity.
The episode concludes with actionable tips for staying consistent in exercise, regardless of personal enjoyment.
00:00 Introduction to the Episode
11:03 Balancing Enjoyment and Structure in Training
23:32 Tips for Staying Consistent Without Enjoyment
----
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In this episode of the Help Me Understand podcast, JK discusses his Spotify Wrapped top five podcasts of 2024, highlighting their themes and personal significance.
JK reflects on the growth of his podcast based on Spotify Wrapped insights, sharing some key statistics around areas of both decline and improvement, along with revealing the most listened-to episode of 2024.
3. GM Shuffle
5. Social Proof
Link to What Next TBD: Spotify Trapped (mentioned in today's episode)
----
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In this episode of the Help Me Understand podcast, JK discusses the upcoming 9-Week R(ese)t group coaching program!
He shares insights into its origin, the importance of sustainable systems in fitness, sleep, and nutrition, and the 4A framework (Assessment, Awareness, Action, Alignment) that will guide participants through their journey.
The program aims to help individuals build a solid foundation in their health habits, focusing on nutrition, sleep, and exercise, while also emphasizing the importance of community and support in achieving personal goals.
Registration info for the 9-week r(ese)t small group coaching program is available HERE! Doors close on Sat, Dec. 7th, and the program kicks off Dec. 8th
----
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Email JK: jk@themusclefeed.com
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In this episode, JK reflects on the impact of using intentional, commitment-focused language versus noncommittal phrases like "I hope to" or "I want to."
Drawing on personal experiences and observations, JK shares how making definitive statements helps to align decisions and actions with set priorities.
The episode also touches on the struggles of overloading to-do lists and the importance of finding a sustainable "messy middle" between extremes. If you've ever felt stuck in a cycle of overcommitment or unsure of how to structure your habits, this conversation provides a fresh perspective.
JK also introduces the r(ESE)t program, (a collaboration with Anita Fehr), designed to help participants eat well, sleep enough, and exercise regularly. The 9-week program is all about building sustainable habits through small group coaching and habit-based strategies.
Registration info is available HERE! Doors close on Sat, Dec. 7th, and the program kicks off Dec. 8th
----
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Email JK: jk@themusclefeed.com
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In this episode, JK shares a replay of a recent recording that was previously only available to POP (Peak Optimization Performance) clients.
He shares tips to address some of the main struggles that prevent people from maintaining their workouts over the holidays...including less time to workout and irregular schedules.
----
00:00 Introduction to Holiday Training Consistency
05:11 Identifying Common Struggles During Holidays
09:01 Tips for Scheduling Workouts
13:51 Adjusting Workout Plans for Time Constraints
18:02 Overcoming the 'I'll Start Later' Mentality
----
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Email JK: jk@themusclefeed.com
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In this episode of the Help Me Understand podcast, JK puts on his coaching hat to discuss the safety and benefits of strength training for kids.
He addresses common myths, shares research findings, and provides insights into what a proper strength training program for children should look like.
JK emphasizes the importance of supervision, proper technique, and the long-term benefits of strength training beyond just athletic performance.
----
00:00 Introduction and Context
06:44 Research and Benefits of Strength Training
14:37 What Strength Training for Kids Should Look Like
23:34 Common Myths About Strength Training
37:01 Benefits Beyond the Gym
----
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In this episode of Help Me Understand, JK discusses the common question clients ask about their workout routines: "Is this enough?"
He emphasizes the importance of understanding the context behind this question, exploring the quality of workouts versus the quantity, and setting realistic expectations for training frequency and results.
JK shares insights from his experience as a personal trainer, highlighting the need for effective communication with clients to ensure they achieve their fitness goals while maintaining a balanced approach to their overall health and habits.
----
00:00 Introduction and Gratitude
02:49 Supporting the Podcast
06:04 Understanding Client Needs
11:52 Quality vs. Quantity in Training
18:07 Realistic Training Expectations
---
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In this episode of the Help Me Understand podcast, JK shares tips and advice on the topic of gym (weight room) .
Listen in as he explores the common fears and challenges faced by individuals when entering a gym environment.
He shares personal experiences and practical tips to help listeners work with feelings of intimidation, emphasizing the importance of preparation, being focused on yourself, and asking for help.
Discussion points:
----
06:06 Common Fears in the Gym
18:13 Feeling Out of Place in the Gym
23:50 Lack of Knowledge and Uncertainty
30:49 Comparisons and Self-Doubt
38:50 Personal Experiences and Reflections
--- Connect with JK on Instagram: @coachjkmcleod
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In this episode of the Help Me Understand Podcast, host JK discusses the incident involving Mookie Betts during game four of the 2024 World Series, where Betts faced disrespect from fans.
JK highlights Betts' composed response to the situation, emphasizing the importance of maintaining focus and composure in the face of disrespect.
He draws parallels to his experiences in retail management, discussing how to navigate disrespectful interactions and the significance of allowing time for processing emotions.
----
00:00 Introduction and Context
10:44 Mookie Betts' Response and Composure
21:41 Navigating Disrespect in Daily Life
----
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Email JK: jk@themusclefeed.com
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In this episode of the Help Me Understand podcast, host JK discusses the importance of advocacy, especially in the context of the upcoming elections.
He emphasizes that true advocacy goes beyond mere words and social media posts; it requires action, particularly in the form of voting.
Drawing on a quote from Martin Luther King Jr., JK challenges listeners to reflect on their beliefs and the actions they take to support them.
He encourages everyone to be proactive in advocating for what they believe in, especially during critical times like elections.
---
00:00 Introduction and Gratitude
07:06 Taking Action: Beyond Words
---
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Email JK: jk@themusclefeed.com
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In this episode of the Help Me Understand podcast, host JK engages in conversation with Greg Rogers, a personal trainer and youth football coach with a compelling story.
They discuss Greg's journey to becoming a successful high-level athlete and coach, highlighting the importance of mentorship, personal growth, and overcoming adversity.
Greg shares his experiences with sports, the impact of his coaches, and the challenges he faced, including a medical condition known as Blount's disease.
Greg's perspective includes a discussion about the importance of identity beyond sports, the business side of athletics, and the lessons learned through his experiences.
In this conversation, you'll learn about the inspiration behind his company, Get Ready Fitness. You'll also get an understanding of how his athletic background informs his coaching style, allowing him to connect with clients on a deeper level and guide them through their fitness and weight loss journeys.
----
05:04 The Journey of a Trainer and Coach
14:54 Overcoming Adversity Through Sports
27:16 The Impact of Mentorship and Coaching
30:11 Facing Medical Challenges in Athletics
30:41 Navigating Health Challenges: Blount's Disease and Its Impact
43:45 The Transition from Athlete to Police Officer: A Fork in the Road
56:13 Finding Purpose: From Police Aspirations to Personal Training
59:01 Riding the Entrepreneurial Wave
01:00:00 Maturity and Life Lessons at 25
01:01:50 Embracing Change and Overcoming Fear
01:03:10 The Birth of Get Ready Fitness
01:05:55 Mindset and the Journey of Transformation
01:12:19 The Perfectionist Mindset in Fitness Coaching
01:15:14 Applying Athletic Experience to Coaching
01:20:57 Building Relationships and Client Connections
---
Connect with Greg on IG @iamgregrogers
Subscribe to Greg's newsletterThe Get Ready Weekly
---
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Email JK: jk@themusclefeed.com
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In this episode, JK shares his perspective on moderation in nutrition and fitness, emphasizing that the phrase 'everything in moderation' alone, is often incomplete advice.
He explores how individual factors, cultural influences, and external factors like portion sizes affect what moderation means for different people.
The conversation encourages listeners to find their own balance and understand their unique needs when it comes to health and wellness.
----
07:51 Understanding Incomplete Advice
17:23 Finding Your Personal Moderation
----
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Email JK: jk@themusclefeed.com
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In this episode of the Help Me Understand podcast, host JK has a conversation with Maggie to share her perspective of the do's and don'ts when talking to someone who has cancer.
The original Instagram post that inspired this conversation is available here
They discuss the challenges of supporting acquaintances, friends, and loved ones with cancer, emphasizing the importance of validating feelings, avoiding assumptions, and respecting individual beliefs.
Maggie shares her personal journey with breast cancer and offers insights on how to communicate effectively with those facing difficult situations.
In this conversation, JK and Maggie talk about the complexities of discussing personal health issues, particularly in the context of cancer.
They explore the importance of respecting personal stories, and the implications of using 'warrior' language in cancer narratives. The discussion also highlights the concept of pink washing in cancer awareness campaigns and emphasizes the need for informed support and genuine empathy in conversations about health.
Maggie shares her point of view on the importance of understanding individual needs, the impact of physical changes on identity, and the challenges of authentic communication.
The discussion also highlights the role of social media in providing support and the need for a shift in perspectives regarding cancer awareness, particularly for younger adults.
---
02:04 Maggie's Journey with Cancer
08:47 Do's and Don'ts When Supporting Loved Ones with Cancer
19:55 Understanding Feelings and Assumptions
25:37 Respecting Religious Beliefs and Intentions
34:42 Navigating Difficult Conversations
38:46 The Vault: Respecting Personal Stories
52:31 Understanding Pink Washing and Its Implications
01:05:32 Understanding Individual Needs in Cancer Care
01:11:37 The Impact of Physical Changes on Identity
01:19:47 The Role of Social Media in Support
01:23:34 Shifting Perspectives on Cancer Awareness
01:31:41 Embracing Authenticity and Empathy
----
Connect with Maggie in IG @theemojimaster
----
Resources mentioned in the episode:
----
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Email JK: jk@themusclefeed.com
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In this episode of the Help Me Understand podcast, host JK shares his perspective on self-doubt, particularly in the context of goal achievement and habit development.
He outlines three distinct phases of self-doubt that individuals often encounter on their journey: the initial phase before starting, the middle phase during the process, and the phase after achieving a goal.
JK emphasizes that self-doubt is a natural part of the process and offers insights on how to navigate these feelings effectively. He encourages listeners to embrace self-doubt as a sign of growth and to focus on their motivations and methods for achieving their goals.
---
00:00 Introduction to Self-Doubt
03:34 Phases of Self-Doubt in Goal Achievement
06:50 Navigating the First Phase of Self-Doubt
11:42 The Challenge of the Middle Phase
21:44 Post-Achievement Self-Doubt
30:34 Sustaining Success and Overcoming Doubt
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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(code: JKFYH for 10% off)
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In this episode of the Help Me Understand podcast, host JK emphasizes the importance of maintaining a proactive mindset throughout the week.
He discusses the tendency to feel more motivated at the beginning of the week and challenges listeners to carry that momentum into the latter half.
By planning intentionally and treating each day with purpose, listeners can set themselves up for success not just for the current week, but for the weeks to come.
JK also shares insights on the significance of habits and the importance of playing offense in all aspects of life.
---
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Email JK: jk@themusclefeed.com
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JK hosts an insightful conversation with health & fitness coach and podcaster Taylor Lakin Hansen.
In this episode, Taylor discusses her journey of personal growth, competitive fitness, and her evolving relationship with alcohol.
Taylor reflects on her experiences over the past few years, including her return to competitive bodybuilding, the challenges of maintaining a healthy lifestyle, and the importance of being an example for her clients.
The conversation also delves into the significance of support systems, authenticity in coaching, and the pursuit of one's potential.
Taylor shares her insights on navigating personal choices and the impact of social media on self-perception, ultimately emphasizing the importance of staying true to oneself while helping others achieve their goals.
---
Connect with Taylor on Instagram:
@taylorlakin_and @thepursueyourpotentialpodcast
The Pursue Your Potential Podcast is available on:
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In this episode of the Help Me Understand podcast, host JK discusses common misunderstandings about gratitude.
He emphasizes that practicing gratitude does not equate to always having a positive mindset or disregarding negative feelings.
He shares personal anecdotes to illustrate how gratitude can coexist with acknowledging difficult emotions, and he encourages listeners to find value in their experiences, regardless of their emotional state.
---
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In this episode of the Help Me Understand podcast, host JK shares personal updates on his fitness journey and discusses the importance of maintaining standards and foundations, especially when things are going well.
He emphasizes that one of the most challenging times to improve is when individuals are experiencing success.
Through various examples, including college football, JK illustrates how focusing on the process rather than just the outcome can lead to greater learning and growth.
He concludes with a reminder to celebrate milestones while also addressing any gaps in execution.
----
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In this episode of the Help Me Understand podcast, JK dives into a Friday Four format where he shares thoughts on maintaining momentum when progress feels slow.
He reflects on how small, consistent efforts often don’t feel like immediate progress but can lead to meaningful results over time.
JK also highlights the importance of tracking and reflecting on personal data, such as energy levels and mood, to appreciate ongoing progress.
----
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In this episode of the Help Me Understand podcast, JK sits down with Betsy Foster (MS, CSCS), owner of Foster Strength, to talk about her journey from high level dancer, to personal training and coaching.
Betsy is the owner of Foster Strength, an online platform with a specific focus on helping women build muscle by uncomplicating training and nutrition simple.
Along with being a coach and trainer with over 14 years of professional training experience, Betsy is a married mother of two young girls, and an avid fan of the Baltimore Ravens NFL football team.
Betsy shares insights with JK as they discuss the importance of building muscle sustainably, avoiding the traps of yo-yo exercising, and the power of simplicity and consistency in fitness.
The conversation also touches on the impact of nutrition and the key role of proper fueling in achieving strength goals.
----
Connect with Betsy: @foster_strength
Betsy's podcast: Your Strongest Body
Betsy's program: Built Bodies
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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On today's episode, JK reviews specific arguments against functional training, including:
- lacking specificity for athletes
- increased risk of injury
- limited hypertrophy and aesthetic results
- difficult to measure progress
...and more.
Listen in as JK shares his perspective on what functional training is, why it is/isn't a better choice than hypertrophy, along with examples of what a combination of the two could look like in one session.
Mentioned in today's episode:
Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review
----
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Email JK: jk@themusclefeed.com
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In this episode of the Help Me Understand podcast, host JK McLeod dives into the tough decisions that sports organizations face when tragedy strikes, using the recent events at the 2024 CrossFit Games as a backdrop.
JK explores how business interests often play a significant role in whether or not competitions continue, even in the wake of heartbreaking incidents.
He also touches on the challenges of balancing fan expectations with the realities of running a sport as a business.
Mentioned in today's episode:
Afternoon Snack ----
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In this episode, JK delves into the often awkward and uncomfortable moments when others comment on your healthy choices.
Drawing from personal experience and client stories, JK shares insights on how to navigate these situations with confidence and perspective.
Whether you're worried about being judged or just want to stay committed to your goals, this episode offers valuable takeaways for anyone striving to maintain a healthy lifestyle amidst social pressures. ----
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On today's episode, JK shares 6 foundational habits that can support your fitness goals.
Listen in as he offers his perspective on why these habits matter, and how tracking all (or some) of them can put you in a better position to maximize your training.
----
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In this episode, JK discusses the importance of finding a supportive community or people when implementing positive habits.
He shares his thoughts on the research and science behind sustained success and goal achievement, and explores two strategies for finding a supportive community.
----
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On today's episode, JK is sharing feedback sent in and/or posted from listeners in the month of July, along with a recent win related to the podcast.
----
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In this episode, JK discusses the topic of personal trainers working out with their clients.
He shares some context behind his perspective, including his experiences as:
-A personal trainer who wanted to motivate and lead by example
-A group fitness coach when there is a low class turnout
------
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In this episode, JK shares his thoughts on the discourse surrounding labeling females as DEI hires and using it as a weak argument in disagreements.
He discusses his experiences growing up in diverse environments and his attempts to engage in conversations with people who have shared derogatory posts and comments
JK expresses his perspective concerning the disrespectful comments about women and emphasizes the importance of valuing and respecting women's leadership abilities.
He concludes by encouraging listeners to engage in respectful disagreements.
---
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In this episode, JK discusses the fear of getting bulky and why coaches are not concerned about it when it comes to most lifestyle-based clients.
He breaks down three key areas: nutrition, sleep, and training, explaining the level of consistency and structure required to achieve an extremely muscular physique.
JK also mentions the importance of understanding monetization and relationships for influencers and competitors.
He emphasizes that the majority of people do not have the willingness to make the sacrifices necessary to reach an extreme level of muscularity.
JK concludes by sharing his own perspective on balancing strength, aesthetics, and health.
---
TIME STAMPS
00:00 Introduction and Gratitude
04:18 Understanding the Fear of Getting Bulky
07:13 The Three Key Areas: Nutrition, Sleep, and Training
18:51 The Role of Monetization and Relationships
23:56 The Reality of Sacrifices for Extreme Muscularity
28:24 Balancing Strength, Aesthetics, and Health
---
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Email JK: jk@themusclefeed.com
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Check out Feed Your Habits* apparel here (code: JKFYH for 10% off)
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In this episode, JK discusses his perspective on the importance of accepting compliments and a non-traditional way of documenting progress in health and fitness.
He shares his own struggle with receiving compliments and how he has learned to acknowledge and appreciate them.
JK also emphasizes the need to document progress beyond aesthetics, such as physical abilities and achievements.
---
TIME STAMPS
00:00 Introduction and Gratitude
07:05 Documenting Progress Beyond Aesthetics
10:56 Creating an Album of Non-Aesthetic Progress
13:08 The Power of Reminders and Reflection
15:02 Appreciating the Journey and Achievements
17:28 Supporting the Podcast and Sharing Suggestions
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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In this episode, JK discusses the concept of verbal framing when it comes to achieving goals.
He explains how verbal framing can impact behavior change and shares a study that compares the effectiveness of different types of verbal framing.
JK emphasizes the importance of using language like 'I don't' instead of 'I can't' to create a sense of determination and self-empowerment.
He also shares his approach to behavior change, which involves adding healthier habits rather than focusing on restriction.
---
TIME STAMPS
03:14 Verbal framing and the concept from Atomic Habits
08:28 The power of 'I don't' language
12:09 Study on the impact of verbal framing
17:20 Adding healthier habits vs. restriction
21:41 Importance of consistency and frequency
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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In this episode, JK discusses the 80-20 rule and its application in various aspects of life, including nutrition and maintaining a positive outlook.
He clarifies that the 80-20 rule is often misunderstood, with people focusing on the percentage of time rather than the percentage of intake or consumption.
JK talks about how to apply the 80-20 rule to interactions and consumption of content, advocating for a majority of neutral to positive experiences.
---
TIME STAMPS
00:00 Introduction and Podcast Appreciation
01:27 Inspiration for the Episode: 80-20 Rule
03:22 Clarifying the 80-20 Rule in Nutrition
06:41 Applying the 80-20 Rule to Positive Interactions
09:33 The Impact of Negative Interactions and Consumption
13:00 Reflecting on the 80-20 Rule
14:56 Conclusion and Call for Future Topics
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
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This episode of the Help Me Understand Podcast discusses the concept of portable habits, focusing on maintaining habits while traveling or in unfamiliar environments.
JK shares tips and strategies for maintaining training, movement, water intake, nutrition, and reading habits while on the road.
This episode emphasizes the importance of adapting habits to fit the circumstances and making small adjustments to continue progress.
---
TIME STAMPS
00:00 Introduction: The Concept of Portable Habits
02:23 Thinking of Habits as Travel-Sized Toiletries
04:20 Challenges of Maintaining Habits While Traveling
05:18 Finding Portable Versions of Habits
08:07 Adapting Training Habits for Travel
09:06 Incorporating Movement on the Road
11:29 Prioritizing Water Intake
12:28 Making Healthy Choices While Traveling
15:23 Continuing Reading Habits on the Go
19:14 Conclusion: Scaling Habits for Travel
---
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Email JK: jk@themusclefeed.com
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In this episode, JK welcomes Kylie Larson (owner of Elemental Coaching) back to the podcast to talk about current topics in the nutrition and fitness coaching space.
JK and Kylie discuss the differences between a coach and an influencer, as well as the distinction between a fit friend and a coach.
They explore the motivations behind the marketing tactics used by influencers targeting women in the perimenopause phase.
They also emphasize the importance of discerning between coaches who can provide personalized guidance and influencers who may not have the necessary expertise.
The conversation highlights the need for consumers to be savvy and critical when seeking advice and support in the fitness industry.
A wide range of topics are covered, including the importance of progressive overload in weightlifting and explain how training and nutrition should be periodized to achieve desired results.
They address the common concern of getting bulky and debunk the myth that women will automatically become bulky from weightlifting. They also touch on the issue of body shaming and the impact of comments from partners and others on body image.
Kylie also shares her new program, the Maintenance Mentorship, which focuses on mastering maintenance in order to achieve long-term success.
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TIME STAMPS
03:08 Coach vs. Influencer
09:44 Empowering Women in the Perimenopause Phase
18:09 The Fit Friend vs. The Coach
23:41 Measuring Progress and Setting Goals
25:53 The Importance of Rest Days
30:44 Supporting Coaches and Managing Expectations
34:20 Toning Up vs. Getting Bulky
35:11 The Difference Between a Coach and a Fit Friend
36:21 Progressive Overload and Periodization for Toning Up
37:05 Debunking the Myth of Getting Bulky
43:23 The Impact of Body Shaming Comments
57:34 Mastering Maintenance for Long-Term Success ----
Connect with Kylie on Instagram: @thekylielarson
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
In this episode, J.K. discusses the importance of using intentional language to be more productive and achieve goals.
He suggests a simple change to increase your ability to follow through when creating to-do lists or discussing plans.
In this episode, JK discusses the concept of treating a wake-up call like a snooze button. He shares a story-based example of what it looks like to get a wake-up call but not follow through with making a permanent change.
JK explores the behaviors that indicate treating a wake-up call like a snooze button, such as reaching out for help but not following through and focusing on fixing the immediate problem without addressing the root cause.
He emphasizes the importance of addressing the problem and working on the foundation to create lasting change. ----
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
In this episode, JK shares a personal experience that highlights and discusses the importance of not participating in someone else's negativity.
He emphasizes the impact of small micro moments on our mood, focus, and mental energy.
This episode highlights the significance of making conscious decisions and not accepting every invitation to negativity.
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
On today's episode, JK shares his perspective on former President Donald Trump's comment referencing illegal immigrants taking "Black jobs".
He shares how he processed the comment, and how he believes a purely emotional reaction may be distracting from a very important, systemic problem.
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Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
On today's episode, JK offers suggestions on what to do when you find yourself feeling unmotivated and disconnected from your training.
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
---
00:00 Introduction and Gratitude
03:21 Chapter 1: Reconnecting with Your Why
05:41 Chapter 2: Seeking Professional Help
09:00 Chapter 3: Tracking Progress
11:23 Chapter 4: Joining a Community
13:45 Chapter 5: Changing Your Environment
15:41 Chapter 6: Trying Something New
On today's episode, JK shares three pieces of his intentional daily practice. They involve gratitude, commitment, and grace.
If you're seeking some ideas for ways that you can start each day off with intention, this episode is for you.
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
Today's episode is a re-airing of a conversation that JK had with his son Mason on his (Mason's) podcast called Kids Talk Sports.
Mason is interviewed by his dad about what it's like to be an athlete on game day.
They discuss the sports Mason plays, which one he likes the most, and why. The answer might surprise you!
They also talk about how parents can make sports more fun for their kids, including the role of coaching on the sidelines/in the dugout, and cheering from the stands.
Mason shares his gameday routine, and also discusses how parents can support their children during games, both as coaches and spectators.
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
In this episode, JK shares a recent interaction that reminded him of the importance of self-care and the impact of social media on our perception of the world.
The conversation serves as a reminder that there are people out there who prioritize their well-being and engage in self-care activities without seeking attention or validation.
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
On today's episode, JK talks about the importance of owning your decisions. He offers a tactical way to reflect on past decisions and take intentional action to improve future self-accountability.
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Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
Today's episode is a clip from JK on the Lifting, Running, & Living Podcast, co-hosted with @coachingklutz
In this clip, JK shares some context behind a recent post he made about two different ways to approach fitness challenges.
If you'd like to check out the full episode, you can find that here: LRL Episode 28 - Competing Goals and the Fear of Prioritization
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
In this episode of the Help Me Understand Podcast, JK shares his thoughts on the concept of having something to fall back on (inspired by a commencement speech from Denzel Washington).
He reflects on the common advice of choosing a stable career and questions the assumption that the people creating those stable careers didn't take risks themselves.
JK encourages listeners to consider the perspective of those who innovate and take risks to create opportunities for others.
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
In this episode of the Help Me Understand Podcast, JK is putting on his coaching cap to share some insight on identifying progress milestones on your way to reaching your goal.
Plot twist: It's not going to be based on how much you weigh, how much you lift, or how you look.
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
On this episode, JK discusses the importance of putting yourself on the hook to maintain consistency in fitness and other areas of life.
JK shares his experience with signing up for gym slots and how it instilled a sense of responsibility and accountability.
He also explores the concept of finding accountability partners and creating systems to ensure follow-through.
This episode emphasizes the value of scheduling and finding ways to hold oneself accountable to achieve goals.
---
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
---
00:00 Introduction
03:08 Gym Rules and Accountability
05:57 Heightened Sense of Responsibility
08:07 Putting Yourself on the Hook
10:51 Accountability for Consistency
14:07 Creating Systems for Follow-Through
16:03 Consistency in Personal Development
On today's Friday Four episode of the podcast, JK covers four topics that are front of mind.
JK provides a life update on his recent travels to the Arnold Fitness Expo in Ohio, the Real Coaches Summit in Las Vegas, and a reflection from both trips.
He then shares his perspective on Oprah's special, 'Shame, Blame, and the Weight Loss Revolution.' JK discusses the framing of the special and the divide he believes it creates.
He also explores the concept of quick fixes and how even experienced individuals can fall into the trap.
Lastly, JK gives a shoutout to his son Mason and his podcast, Talk Sports, celebrating its one-year anniversary.
--- Email Mason: talksportswithmason@gmail.com
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
In this episode, JK reflects on a recent Facebook reminder that marked a turning point in his life. He shares how losing his job became the catalyst for gaining consistency with his fitness routine.
JK discusses the impact on his family and how he managed to juggle a part-time job while searching for new opportunities. He explains how he started going to the gym and the importance of creating a daily routine.
JK also talks about seeking nutrition advice and buying supplements to support his fitness journey.
He emphasizes the power of gratitude and finding opportunities in challenges.
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
Chapters
01:01 Losing Job and Starting Fitness Routine
05:16 Starting Gym Routine and Fitness Goals
08:11 Creating a Daily Routine and Seeking Job Opportunities
10:56 Seeking Nutrition Advice and Buying Supplements
20:50 Gratitude and Finding Opportunities in Challenges
In this Solo episode, JK shares a classic story from Zig Ziglar to illustrate the importance of questioning our actions and habits.
He emphasizes that doing the same thing over and over again without questioning can lead to missed opportunities and suboptimal results.
JK also discusses the idea that just as insanity is doing the same thing and expecting a different result...doing the same thing and expecting the same results could potentially have you missing out on better outcomes.
He provides examples of how trying something different, whether it's changing a route to work or altering a workout schedule, can lead to unexpected benefits and progress.
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
01:52 The Story of the Christmas Ham
07:39 Questioning the Same Actions
08:09 Trying Something Different
12:30 Changing Habits for Better Results
On this Conversation episode of the Help Me Understand Podcast, host JK interviews Maria, a nutrition coach, personal trainer, writer, and author.
Maria shares her background and early memories of fitness and athletics, discussing how she initially struggled with sports and physical fitness tests in school.
She also talks about her journey into nutrition and how she began making small changes to her diet. Maria explains how her motivation and strong identity helped her explore different fitness modalities, including CrossFit and bodybuilding.
She also discusses her post-pregnancy fitness journey and the importance of adapting and listening to one's body.
Maria talks about the importance of nutrition and how it takes up a significant portion of our daily lives. She emphasizes the need to think less about food and focus on living.
Maria also shares her journey of finding balance in nutrition and fitness, and how she helps women liberate themselves from the constant stress and obsession with their bodies.
She highlights the importance of self-acceptance and self-awareness in personal growth. Maria's passion for writing and her desire to help others embrace their true selves are evident throughout the conversation.
---
Connect with Maria on Instagram: @maria.delgaiso
Connect with JK on Instagram: @coachjkmcleod
Email JK: jk@themusclefeed.com
Join JK's weekly email list: subscribe here
---
CHAPTERS
00:00 Introduction and Background
08:00 Early Memories of Fitness and Athletics
17:12 Shift in Perspective and Introduction to Nutrition
22:05 Body Image and Motivation
32:30 Exploring Different Fitness Modalities
36:29 Post-Pregnancy Fitness Journey
36:55 The Importance of Nutrition
39:29 Finding Balance in Nutrition and Fitness
42:43 The Evolution of Nutrition and Fitness
46:15 Identifying as an Athletic Person
50:20 The Role of Writing in Maria's Life
53:51 The Journey to Self-Acceptance
01:02:07 Embracing the Present and Self-Growth
In this Solo episode of Help Me Understand, JK discusses the topic of video games and challenges the assumption that they are completely useless.
He shares a personal experience of observing his son playing a basketball video game and realizing the valuable life lessons that can be validated from it.
JK encourages parents to be curious and get involved in their children's interests, including video games, to better understand their benefits.
He emphasizes the importance of not dismissing technology and highlights the need to navigate and utilize it in a way that aligns with family values.
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See the Daily Dad post: here
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Subscribe to receive JK's weekly email: here
---
Email JK: JK@themusclefeed.com
Instagram: @coachJKmcleod
In this Perspective Shift episode of the Help Me Understand podcast, Emilie, a Spirituality & Success Coach for women, shares her story.
Her story centers around her shift on how she felt the need to control everything in order to achieve success. She discusses how societal expectations and the pressure to conform led her to believe that she had to be in control of every aspect of her life.
Listen in as Emilie shares a series of events, that led her to shift her perspective.
Emilie emphasizes the importance of self-connection and getting to know oneself deeply. She also discusses her decision to start fresh on social media and focus on authenticity rather than vanity metrics.
---
Emilie's first appearance on the podcast (episode 2) can be found here
Connect with Emilie on IG: @emilie.karun
Email JK: JK@themusclefeed.com
Instagram: @coachJKmcleod
---
Chapters
03:01 The Perspective Shift: Letting Go of Control
11:37 The Journey to Realization
19:15 The Impact of Society and Social Media
23:20 The Importance of Self-Connection
26:43 The Shift in Social Media Strategy
In this Solo episode of Help Me Understand, JK shares a message to emphasize the importance of knowing your audience when sharing content and receiving feedback.
JK also discusses the journey of getting comfortable sharing personal stories and how embracing what makes you different can make a difference in helping others.
He encourages listeners to start sharing their gifts and passions, as someone out there needs to hear their story.
---
Instagram: @coachjkmcleod
Email: jk@themusclefeed.com
In this Conversation episode of the podcast JK engages in a conversation with his Phil, tracing Phil's transformative journey in health and fitness, with a particular focus on his inaugural bodybuilding show.
Phil passionately shares his background, underscoring the importance of enjoying the training process and discovering a personalized approach. He advocates for balance, urging listeners not to let their self-worth be dictated by physical appearance.
Transitioning to Phil's competitive bodybuilding debut, the discussion dives into the expectations versus reality of the preparation process. Phil vividly recounts the physical and mental challenges he faced, emphasizing the unsustainable nature of extreme measures taken for competition.
Notably, he reflects on the stark contrast between competition lean and a more sustainable, general aesthetic. Phil also reveals his transition from unstructured training to a meticulously planned regimen, highlighting the vital role of consistency and progress tracking in his fitness journey.
Listen in as Phil shares the specifics of his first bodybuilding competition, shedding light on the divisions he competed in and the surprising financial costs involved.
His remarkable achievements, including securing first place in all divisions and earning the most conditioned award, showcase the fruits of his disciplined approach. Phil expresses gratitude for the unwavering support from his wife and gym community, reminiscing about the memorable moments that fueled his success.
You will walk away from this episode learning more about Phil, his future fitness endeavors and an understanding of the perpetual importance of continuous learning in the health and fitness.
JK's Instagram: @coachJKmcleod
Email: JK@themusclefeed.com
---
Topics Covered:
Getting Into Fitness and Bodybuilding
Consistency and Enjoyment in Training
Reflections on Staying Engaged and Consistent
Recognizing the Need for Balance
Deciding to Compete
Expectations vs Reality in Competition Prep
The Physical and Mental Challenges of Competitive Bodybuilding
The Disconnect Between Competition Prep and General Aesthetics
The Unhealthy Nature of Competition Prep
The Difference Between Competition Lean and Beach Vacation Lean
Transitioning from Unstructured Training to a Structured Plan
Competing in Different Divisions and the Cost of Competing
Results and Achievements in the Competition
Memorable Moments and Reflections
Future Plans and Goals
In this episode, JK discusses the importance of starting goals and the misconception of needing a specific date to begin. He shares his personal strategy of using January as a time for reflection and assessment before setting goals in February.
JK also explains how his experience in the retail industry influenced his approach to goal-setting. He emphasizes the value of releasing pressure and starting anytime, as well as the importance of assessing baselines and starting points.
---
Instagram: @coachjkmcleod
Email: JK@themusclefeed.com
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Chapters
01:56 The Importance of Starting Goals
03:22 Using January for Reflection and Assessment
05:44 Taking Inventory and Setting Goals
09:18 The Retail Business Calendar and Personal Goals
11:12 Releasing Pressure and Starting Anytime
12:32 Assessing Baselines and Starting Points
13:58 Applying the Strategy to Finances
In this Conversation episode, JK is joined by M.C. to discuss the concept of setting goals for each year. M.C. shares her experience of creating a list of things to accomplish each year, starting with 19 things for 2019.
She reflects on the challenges and successes of each year, including taking a break from social media in 2020 and embracing the word 'flow' in 2021. M.C. also explains how she chose the word 'tea' for 2022 and the significance it had in her life.
The conversation explores the power of words and the impact they can have on personal growth and self-reflection.
In this conversation, M.C. and JK discuss the power of inspiration and how it can energize commitment and accountability. They reflect on the past year and the importance of solidifying plans and making promises a priority.
M.C. shares her process of choosing a word for the year and the flexibility in word selection. They discuss the benefits of using social media as a digital journal and curating connections. M.C. encourages taking small steps towards change and embracing authenticity for productive engagement.
---
Instagram: @coachjkmcleod
Email: jk@themusclefeed.com
Chapters
03:00 The Concept of Setting Goals for Each Year
08:00 Reflecting on Accomplishments in 2019
13:00 Taking a Break from Social Media in 2020
19:00 Embracing the Word 'Flow' in 2021
23:00 Exploring the Theme of 'Tea' in 2022
28:00 Choosing the Word 'Dream' for 2023
32:00 Reflecting on the Impact of Words and Lyrics
36:00 The Power of Keeping Promises
40:41 The Power of Inspiration
42:46 Reflecting on the Past Year
45:13 Choosing a Word for the Year
46:28 Flexibility in Word Selection
48:20 Using Social Media as a Digital Journal
51:40 Sharing Reflections and Thoughts
53:31 Curating Social Media Connections
56:31 Taking Small Steps Towards Change
59:00 Authenticity and Productive Engagement
01:02:06 Choosing Authentic Conversations
01:04:48 Closing Thoughts and Appreciation
In this episode of the Help Me Understand: Perspective Shift series, Claire joins JK from Australia to share her experience of a perspective shift that occurred after a cycling accident while training for her first Ironman Triathlon.
The accident led her to shift her focus from being hyper-concerned with her body's appearance to being grateful for its capabilities.
Claire shares how she realized the importance of treating her body well and speaking to herself with kindness.
Listen in as she talks about how she went on to complete another Ironman Triathlon and how she plans to complete an ultra marathon in the future.
Her story serves as an inspiration to appreciate what our bodies can do and overcome challenges.
---
Chapters
01:09 Claire's Perspective Shift
03:21 The Accident and Epiphany
05:18 Getting Into Ironman Triathlon
07:05 Training for the Ironman
08:47 Initial Thoughts After the Accident
11:17 Changes in Behavior and Attitude
15:07 Training for the Second Ironman
18:39 Difficulties in the Repair and Rebuild Process
19:47 Starting Over After Having Children
22:55 Advice for Younger Self
25:27 Upcoming Events
In this Friday Four episode, JK shares four things he did to change his relationship with his phone over the past year.
Book: How To Break Up With Your Phone by Catherine Price
---
Chapters
01:26 The Book: How to Break Up with Your Phone
03:22 Reflection on Mindless Phone Usage
04:49 Pat Your Pocket Exercise
07:13 Logging Out of Social Media Apps
10:05 Rearranging Apps on the Phone
12:26 Replacing Phone Usage with Reading
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Instagram: @coachjkmcleod
Email: jk@themusclefeed.com
In this episode, JK shares the context behind the Perspective Shift series and the purpose of leaving some questions unanswered.
JK discusses his own perspective shifts and the importance of flipping the script on assuming negative intent.
He emphasizes the potential benefit in working to understand others before making judgments and invites listeners to participate in the Perspective Shift series.
---
Instagram: @coachjkmcleod
Email: jk@themusclefeed.com
---
Chapters
00:00 Introduction and Context
02:24 My Perspective Shifted
03:21 Leaving Things Unsaid
04:49 Assuming Positive Intent
07:14 Understanding Others
08:41 Inviting Guests for Perspective Shift Series
10:08 Conclusion
In this episode of the Help Me Understand podcast, JK has a conversation with Jeff, who shares his perspective shift that occurred one year ago, when he opened up to his wife about a long-internalized childhood experience.
Jeff helps us understand how the power of trust, communication, vulnerability, and human connection have helped him to grow as a husband, father, educator, and coach.
---
To connect with JK and/or provide feedback on this episode:
Instagram: @coachjkmcleod
Email: jk@themusclefeed.com
In this episode, JK discusses his training during the fat loss phase, including his upper body lower body split and the structure of his workouts.
He also talks about how he adjusted his training as he progressed through the fat loss phase and how he handled training during trips.
JK wraps up by sharing his post fat loss nutrition strategy, the lessons he learned during the fat loss phase and how he plans to carry them into his post-dieting phases.
---
Instagram: @coachjkmcleod
Email: jk@themusclefeed.com
Chapters
01:00 Training during the fat loss phase
12:47 Training during trips
17:03 Impact of lower calories on training
22:20 Adjusting training during fat loss
28:38 Post fat loss plan
35:35 Learned lessons for off-cycle life
In this episode, JK discusses his recent 16-week fat loss phase and answers questions from his audience. He shares his stats, goals, and the strategy he used to achieve his fat loss.
JK also talks about the importance of consistency and how he addressed consistency while traveling and during the holiday season.
He addresses the challenges of sticking to the plan and provides insights on dealing with slip-ups
---
Instagram: @coachjkmcleod
Email: jk@themusclefeed.com
---
Chapters
00:00 Introduction and Background
03:20 Stats and Goals
09:31 Numbers Strategy
17:56 Consistency
26:02 Remaining Consistent While Traveling
28:57 Remaining Consistent with Treats Around
38:30 Dealing with Slip-Ups
On this episode of the Perspective Shift series, host JK talks to his friend Terrance Smith about his shift from being a personal trainer and business owner in the fitness industry to working in the financial industry.
Terrance shares his perspective shift on saving money and the importance of financial planning. He discusses the parallel paths of transitioning into fitness and transitioning into finance, highlighting the transferable skills from the fitness industry to the financial industry.
Terrence emphasizes that it's never too late to start saving and investing and encourages listeners to take action and make the jump to a new career if they feel compelled to do so.
---
Connect with Terrance on IG: @teethetrainer
Connect with JK on IG: @coachjkmcleod
Connect with JK via email: jk@themusclefeed.com
---
Chapters
00:00 Introduction to the Perspective Shift series
01:13 Introducing the guest, Terrance Smith
02:24 Terrance's background as a personal trainer and business owner
03:36 The shift from personal training to the financial industry
04:15 Terrance's perspective shift on saving money
05:05 The influence of Terrence's girlfriend and the lack of financial planning in the fitness industry
06:18 Transitioning to working in the financial industry
08:23 The parallel paths of transitioning into fitness and transitioning into finance
09:20 The realization of the potential of compounding money
10:23 The disconnect in financial education and the importance of starting early
13:12 The impact of seeing large sums of money in financial planning
14:05 The transferable skills from the fitness industry to the financial industry
17:18 It's never too late to start saving and investing
20:33 The importance of taking action and making the jump to a new career
25:49 Final thoughts and advice for those considering a career change
In this podcast episode, JK explores the concept of personal development, drawing parallels with a startup's journey of iterations.
He emphasizes the ongoing nature of growth, encouraging listeners to embrace the idea of being a work in progress and navigate feedback on their journey of continuous improvement.
---
Instagram: @coachjkmcleod Email: jk@themusclefeed.com
In this episode of the Help Me Understand podcast, JK engages in a conversation with Amy, a guest who shares her perspective shift after experiencing loss.
This episode delves into grief and resilience, exploring how challenges can shape one's reactions and the importance of intentional living.
Amy reflects on her journey, emphasizing the significance of finding joy, making connections, and instilling values in her children.
The intention of this episode is to offer a genuine glimpse into the transformative power of navigating through life's events.
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To connect with JK and/or provide feedback on this episode:
Instagram: @coachjkmcleod
Email: jk@themusclefeed.com
JK shares a strategic approach to navigating the holiday season. He challenges the idea of treating the season as a continuous period and encourages listeners to view it as a series of individual events.
JK offers practical tips for maintaining your commitments during this time, helping you avoid the need for a major reset in the new year.
Tune in for valuable insights on enjoying the holidays while staying committed to your long term goals.
---
To connect with JK: Instagram
Topics covered in today's episode:
Fat Loss JK gives a 10-week progress report on his dedicated fat loss phase. Discover his measurement updates, weight loss achievements, and insights into the challenges and adjustments involved in reaching his fitness goals.
Pink Washing With Breast Cancer Awareness Month in focus, JK sheds light on the concept of "pink washing." Learn how some companies use charitable campaigns while continuing to sell products containing carcinogens. JK encourages you to research and consider the impact of your support for such organizations.
The Middle East JK discusses the Israel-Palestine-Gaza situation, referencing a podcast episode about the internal struggle faced when addressing global issues. JK emphasizes the responsibility of platform holders in addressing sensitive topics and acknowledges that perfection isn't necessary, but a genuine intent to make a positive impact matters
This Joy & Claire: Social Media and Silence
Personal Growth JK shares a valuable lesson on resisting old habits, highlighting that having negative thoughts isn't a failure. --- To connect with JK: Instagram
In this episode of the Help Me Understand podcast, JK discusses the challenge of maintaining success and avoiding self-sabotage when you're in a winning position.
He draws parallels with a recent Chicago Bears football game against the Denver Broncos, where a lead was lost.
JK offers two main pieces of advice: using neutral language and thinking when ahead and building on existing strengths rather than making drastic changes.
He emphasizes the importance of strategic decision-making while staying grounded.
---
To connect with JK: Instagram
On today's episode, JK is talking with Kelly Jean-Phillipe about his movement to bring light to the need for better support for men who have experienced miscarriages.
Kelly is a father of two boys ages 3 years old and 6 months old. He and his wife have been married for the past 5 years. Along their journey of starting and growing their family, Kelly and his wife experienced multiple miscarriages.
The profound impact of these experiences on Kelly has led him to start a movement advocating for fathers to receive an equal level of support and resources as mothers in the event of early pregnancy loss.
You can follow this grassroots movement @themiscarriagedad on IG, and subscribe to the upcoming “The Miscarriage Dads” podcast which is normalizing dads openly talking about the father’s experience of miscarriage.
---
To connect with JK: Instagram
On today's Friday Four Episode:
1. Preview of conversation with The Miscarriage Dad (upcoming episode)
2. Getting back to in-person coaching at the gym
3. School bus company drama in Maryland being blamed on "woke culture"
4. Latest episode of This is Joy & Claire (listen here)
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To connect with JK:
On today's episode, JK takes some time to share seven things he has learned after reaching the milestone of 100 episodes of the podcast.
Referenced in today's episode:
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To connect with JK:
On today's episode, JK is chatting with AJ Cacioppo, better known as Coach Cash of the HTK (Harder To Kill) Method.
As a Human Performance Scientist, record-setting athlete, 3x cancer survivor, and former public education professional, AJ has a wealth of knowledge, expertise, and experience.
Listen in as she shares context around her upbringing, life experiences, professional experience, resilience, and grit have gotten her to where she is now...a dedicated performance professional who is out to make humans better people and better athletes who are Harder To Kill.
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To connect with AJ:
To connect with JK:
Today's Friday Four episode includes:
- GRATITUDE: two questions that may help you reflect on a situation with gratitude
- I ANSWER 3 QUESTIONS ABOUT FITNESS TRAINING: watch the YouTube video here and learn more about Ray here
- GREATNESS QUOTE: see the post here
- LIFTING, RUNNING, & LIVING w/KELLY & JK PODCAST: listen here
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To connect with me (JK), find me on IG at@coachjkmcleod
Follow the Lifting, Running, & Living w/Kelly & JK Podcast here
To learn more about POP nutrition coaching & training programs: https://neurotypetraining.com/coaching-tiers/
Today's Friday Four episode includes:
- KEEPING COMMITMENTS: Perspective on how you can change your mindset around commitments, and be more consistent in keeping them.
- FAT LOSS: My targets for this fat loss phase
- HAWAII WILDFIRES: https://podcasts.apple.com/us/podcast/hawaiian-electric-knew-of-wildfire-threat-but-waited/id1469394914?i=1000625308617
- LIFTING, RUNNING, & LIVING PODCAST: https://podcasts.apple.com/us/podcast/6-hype-or-helpful-morning-routines-ai-in-fitness/id1692936724?i=1000624856534
--- To connect with me (JK), find me on IG at@coachjkmcleod
To learn more about POP nutrition coaching & training programs: https://neurotypetraining.com/coaching-tiers/
On today's episode, I'm sharing a question that helped me improve my planning process.
If you implement this question into your weekly plan, I'd like to hear how it did/didn't help you.
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To connect with me (JK), find me on IG at @coachjkmcleod
Today's Friday Four:
1 - Unapologetic plug for you to listen to our (Coach Kelly and myself) podcast...Lifting, Running, & Living.
Access the latest episode HERE
2 - #MyLifeInMaintenance Update
3 - Offloading my individual training; the programmer's dilemma.
4 - The worst reality TV show I've seen in recent memory.
--- To connect with JK, find him on IG at @coachjkmcleod
On today's episode, I'm walking you through a live, in-the-moment exercise that I use to set my daily commitments for the week.
If you find this helpful, I'd like to hear from you!
*NOTE - The audio on this episode is not of my usual quality. I apologize in advance if that has an effect on your listening experience. -JK
Connect with me on Instagram here
Email me: jk@themusclefeed.com
Welcome to the first episode of Lifting, Running & Living with Kelly and JK!
We're so excited to announce that after many collaboration episodes on our individual podcasts, we've committed to starting this third one together. Kelly is a running coach and host of the Multifaceted Athlete with Coaching Klutz podcast. JK is a strength coach and host of the Help Me Understand podcast. Join us every other Friday and be a fly on the wall of our conversations!
This week we chat about training & life updates, books we're reading, unfollowing and muting people on social media, adjusting training when you're "short on time", and trash TV we're loving right now.
Enjoy!
Connect with the Hosts:
Follow JK at @coachjkmcleod
Follow Kelly at @coachingklutz
Follow the pod at @liftingrunninglivingpod
Email us at liftingrunninglivingpod@gmail.com
Today's Friday Four:
- #MyLifeInMaintenance update (training, nutrition, & personal development goals for June)
- One thing I did to change my relationship with my phone
- Content recommendation: Coach's Compass podcast series from Mind Over Macros w/Mike Millner
- How to set and achieve a goal (from the perspective of a 10 year-old)
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To connect with JK, find him on IG at @coachjkmcleod
On today's episode, Kelly is back for another collab episode.
Listen in for a wide ranging conversation from perspectives that are different, while all stemming from the foundation of putting people in a place to perform their best in and out of their workouts and training.
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To connect with Kelly, follow her on Instagram @coachingklutz
Connect with JK@coachjkmcleod
Today's topics:
1 - Life Updates - vacation, training, and nutrition
2 - Problems provide possibilities, options, and opportunities
3 - Welcome To Fatherhood Podcast interview
4 - What questions do you have about training when you travel?
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Referenced in today's episode:
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To connect with JK, find him on IG at @coachjkmcleod
On today's episode, JK has a conversation with Kylie Larson, Founder of The Elemental Coaching.
Listen in as Kylie and JK have a transparent and informative chat about the arc of both her personal and professional growth, including some very honest and impactful conversation about the learnings and experiences along the way, including:
- Moving forward regardless of naysayers
- Developing self belief
- Processing glimpses of her future
- Changing the name of her established business to align with a shift in perspective
-...and much, much more
More about Kylie:
Kylie Larson is a mom, wife, entrepreneur and coach. In a former life she was in corporate America, unsure of herself and lost, looking for something more. In 2008 she completed her first yoga teacher certification and that was the catalyst to change her life’s path. She always had a sense that there was more to life, and she went out to create it.
Since that time she has immersed herself into fitness, nutrition and personal development coaching and created her signature program In Your Element, which focuses on strength training, macronutrient tracking, education and mindset. After years of working with clients and doing the work personally, she found that true evolution comes from within and now helps clients on their journey inward to help them create lives they love.
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To connect with Kylie, find her on Instagram@thekylielarson and learn more about her team @the_elemental_coaching
To connect with JK, find him on Instagram@coachjkmcleodand@helpmeunderstand_podcast
Today's episode is chock full of perspective, insight, and information on a wide range of topics.
Listen in as JK has a conversation with Tee Idahosa about:
- How she prioritized and supported her mental health during the pandemic in the United Kingdom
- Her journey from performance athlete to IFBB Figure Pro
- Her story of being diagnosed with dyslexia, and how she uses that as a strength to help meet others where they are as a coach
- How and why she left a career in Forensic Science & Toxicology to dedicate her life to coaching (posing, nutrition, training), physical therapy, and sports massage.
- How she approaches nutrition and training for all levels of humans, whether they are planning to compete or not.
...and so much more
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To connect with Tee, find her on Instagram @fitteeness_ptTo connect with JK, find him on Instagram @coachjkmcleod and @helpmeunderstand_podcast
Today's episode has a different spin on it. Coach JK switches spots, and sits in the 'client' seat.
Listen in as JK reflects on his past experience, and shares his perspective on things he would do differently from the beginning as a nutrition and personal training client.
Whether you're considering or currently working with a coach, listen in on a perspective that could help you be more coachable.
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, we've got Mason McLeod back on the show!
Today, Mase is back in the studio to share some analysis and opinions from the first week of the NCAA Mens Basketball Tournament.
- Review of his 'Hot Takes' from last week
- Highlights from the first and second rounds of the tournament
- Sweet 16 predictions
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To connect with Mason, talk to his parents.
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Friday Four
Four topics...unscripted and unfiltered.
Today's topics:
1 - Do you struggle with taking rest days from training?
2 - The problem I see with doing something to 'jump start' your weight loss.
3 - Banned books
4 - Listener question: What's something stupid you thought as a kid?
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Referenced in today's episode:
- Training and nutrition membership options with POP (Peak Optimization Performance) HERE
- Blog post about 'Hank Aaron's DreamHERE
- Twitter post about the banned bookHERE
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, JK has a conversation with a very special guest; his son Mason.
Mason shares his perspective on some current events in the world of sports:
- The new pitch clock for Major League Baseball
- NFL free agency & the NFL draft (get Mase's take on Jalen Carter's draft stock)
- NCAA men's basketball tournament (including three 'hot takes' predictions for March Madness)
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To connect with Mason, talk to his parents.
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, JK has a conversation with Mark Breedon.
Mark is a weight neutral strength coach for women. Mark wants to remove the focus on weight loss and aesthetics, and instead train to become stronger and live healthier, happier lives.
Mark's mission is to have you focus on what your body can do, as opposted to what it is "supposed to" look like.
---
To connect with Mark, find him on the following platforms:
https://www.instagram.com/training.strong.women/
Tik Tok
https://www.tiktok.com/@training.strong.women?is_from_webapp=1&sender_device=pc
Podcast: The Badass Lifter Podcast
https://podcasts.apple.com/us/podcast/badass-lifter-podcast/id1490017694
https://www.youtube.com/@badasslifterpodcast
---
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - Michigan State University shooting.
2 - Takeaways from 'Effortless' by Greg McKeown.
3 - Creating momentum instead of trying to get motivated.
4 - Using fitness in everyday life, and expressing gratitude for it.
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Have you ever found saying or thinking "I wish I had the opportunity to..."?
Listen in as JK shares his perspective on how this line of thinking could do more harm than help, and leave you unprepared for that opportunity.
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - A resource to help you keep your promises to yourself
Are resolutions pointless, or is it how we go about them?
Promise Planner from Because I Said I Would
2 - Numbers don't tell the whole story
How my goal of getting in more steps and buying a standing desk turned into a reminder that numbers aren't everything
3 - A tip for making better choices
Topic inspired by the question: "Do you want healthy or do you want fast?"
4 - How do we (fans/consumers) prioritize the mental health of athletes & entertainers?
I disagreed with someone's opinion on the cancellation of the Bills/Bengals game; I want to share
why they think the game should've continued
ESPN Daily episode w/JJ Reddick
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - Happy Birthday Mom!
2 - Southwest Airlines - a lesson about systems being exposed.
3 - Buffalo, NY snowstorm
4 - Should there be a cap on how much you can tip a delivery person?
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - Platform responsibility (news outlets, social media).
2 - Body appearance comments from family & friends.
3 - Taking on stretch assignments when you haven't nailed your current role.
4 - Failure leaves clues.
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, JK shares a few signs that you're probably on the right path to sustainable results on your fitness journey.
This list is not intended to be exhaustive, rather a reminder that on the path to progress, it is important to recognize some wins along the way.
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - My relationship status with CrossFit..."it's complicated"
2 - NIL (Name, Image, & Likeness) deals for college athletes
3 -Interview on This is Joy & Claire Podcast (Episode 157: Immunity to Change). Listenhere
4 -Interview on Coach's Chat Podcast with Betsy Foster (Episode: The Roots and Wings of Sustainable Coaching). Listenhere
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - Balenciaga Bondage Bears - Was it really an error?
2 - Deion 'Prime Time' Sanders - Does his move help or harm the view HBCU athletics?
3 - Liver King - https://www.youtube.com/watch?v=BKpmAGZQetc
4 - Perspective: If you want someone to support your cause, you need to make it matter to them.
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, Running & Strength Coach Kelly Lutz returns to chat with JK about some things to consider as you re-engage your training after being sick.
This was somewhat of an impromptu conversation, so you're going to get some very open and unfiltered insight on a very common topic.
Regardless of your chosen fitness modality, this is an episode that is full of perspective and actionable advice to help you along the way.
To learn more about Kelly, and the services she offers, find her on IG @coachingklutz , check out her podcast: The Multifaceted Athlete, and subscribe to her email list HERE
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, JK has a conversation with Meghan Myers.
Meghan is a coach who works with groups at substance abuse recovery centers. With her nutrition workshop, called "The Only Way Out is Through", she teaches those in recovery and those who have a friend/family member affected by substance abuse how to take back control of their life.
This is a multi-layered conversation, with lots of context and background. In listening to today's episode, the hope is that you will walk away with a better understanding of why Meghan is so passionate about what she does and how she continues to develop resilience every single day.
WARNING: There is conversation about sensitive topics, including substance abuse and physical violence included in this episode.
To contact Meghan about her services, you can reach her at: mm.nutritionworkshop@gmail.com
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - Getting "Back on track"
2 - Joshua Primo/San Antonio Spurs - We're missing the mark and still victim blaming? https://news4sanantonio.com/news/local/accuser-attorney-to-speak-about-allegations-against-former-spurs-guard-josh-primo-san-antonio-texas-basketball-players-investigation-police
3 - Journaling - App recommendation (Prompted Journal)
4 - My interview on the Multifaceted Athlete Podcast - https://podcasts.apple.com/us/podcast/40-using-your-personality-to-enhance-your-training/id1563496118?i=1000583922625
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - Podcast Recommendation: The Daily - Inside The Adolescent Mental Health Crisis
2 - The importance of maintenance & solidifying your systems
3 - Are you taking advantage of the time and mental energy being freed up for you?
4 - What would you do with an extra hour in your day?
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, JK has a conversation with Running & Strength Coach Kelly Lutz.
This is an episode packed with countless takeaways on topics, including:
- Moving through the "all or nothing" mindset
- What it means to be a "multi-faceted" athlete
- Inclusion in the ultra running community
- Training & nutrition mistakes made by runners
- The impact of strength training on running performance
Listen in as Kelly shares her backstory, and helps us understand how she has arrived to where she is today.
To learn more about Kelly, and the services she offers, find her on IG @coachingklutz , check out her podcast: The Multifaceted Athlete, and subscribe to her email list HERE
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To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - Learning from people outside of your circle/industry
2 - Taking pride in the work you do, MLK "What is your life's blueprint?": https://youtu.be/ZmtOGXreTOU
3 - "How would the person I want to be do the thing I'm about to do?"
4 - Upcoming episode with Kelly Lutz, Running & Strength Coach
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, JK shares a short perspective on what it looks like when you understand your assignment.
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - Career Development: What do you value most?
2 - Are some aspects of aging a choice?
3 - How people are reacting to understaffing.
4 - Deshaun Watson update.
**A note from JK: I apologize that the audio quality of this episode is not to our usual standard. I chose to still release the episode, as I think the impact of the content and consistency of Friday releases is the priority.
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, JK answers the question: If you were starting (your fitness journey) all over today, what's the first thing you'd do?
Shout out to Betsy Foster (IG: @foster_strength) for the great question.
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - Reframe: How you 'invest' your time
2 - Coaching Tip: Don't try to change too much at once
3 - Opinion: The NFL doesn't take sexual assault seriously
4 - A 'Check Yourself' Moment: When you're treated like you're stupid
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - The Power of One More by Ed Mylett (my takeaways)
2 - Kyler Murray's study clause and the perception of Black quarterbacks
3 - Confronting a rude customer/walking the talk
4 - Navy Seals' takes on leadership (Uvalde shooting and Iceland skydiving trip)
Podcasts: Cleared Hot Podcast w/Andy Stumpf, Jocko Podcast w/Jocko Willink)
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, JK takes a deep dive into how he how he connects the science of exercise and the art of neurotyping to build workouts and training programs.
In this conversation, you'll hear his backstory of getting into fitness training, and how neurotyping helped him connect the dots to create programs that can help you get sustainable results.
You will also learn about the S.T.E.P.P. system as a way to evaluate your own training program.
Peak Optimization Performance: https://neurotypetraining.com/
Link to FREE neurotype assessment: https://neurotypetraining.com/personality-diet-assessment-login/
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1 - Q: "Why can't I stick to a training program?"
2 - How To Breakup With Your Phone by Catherine Price
Website: https://www.screenlifebalance.com/phonebreakup
3 - Hotel Amenities (What would you do?)
Email: JK@themusclefeed.com
4 - Stop looking for a light at the end of the tunnel
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
Today's Friday Four:
1) Relentless by Tim Grover
2) Parents' expectations of teachers
3) Pages For The People (Inclusive Clip Art)
IG at @pagesforthepeople or website https://www.teacherspayteachers.com/Store/Pages-For-The-People
4) Q: What are some movie scenes that live rent free in your head?
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, JK talks about
- Your individual strengths as both assets and liabilities
- Multiple streams of impact
- Understanding what/who it takes to get to the next step in your growth
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's Friday Four episode:
1) Q: "How do I handle returning to workouts after coming back from illness?"
2) Q: "I have a lot of goals that I want to accomplish...How do I know where to start?"
Peak Optimization Performance Free FB Group: https://www.facebook.com/groups/PersonalityDiet/
3) Podcast recommendation - Pivot Podcast (Interview w/Inky Johnson)
4) Productivity Tip - When to make your "to-do" list
To connect with JK, find him on IG at@coachjkmcleodand@helpmeunderstand_podcast
JK shares context behind a recent post he made about his perspective that consistency may not be your main problem.
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's solo episode, JK shares his perspective on the importance of representation.
To connect with JK, find him on IG at @coachjkmcleod and @helpmeunderstand_podcast
On today's episode, JK is chatting with Ren Jones. Ren is a fitness professional who specializes in coaching women through a compassionate and conscious approach. Listen in as Ren shares his story of how he has persevered through challenge, loss, and setbacks to now pay it forward in a way that impacts others in a very powerful way.
To connect with Ren, find him on IG HERE and his website HERE.
To connect with JK, find him on IG at@coachjk_themusclefeedand@helpmeunderstand_podcast
In today's episode, JK shares his perspective shift on people who join support groups, along with some takeaways from being in a support group for Dads.
Link to blog post from Jay Skibbens referenced in the episode: https://www.divorcist.com/where-are-all-the-male-role-models/?fbclid=IwAR1IPUz2oEMPQ7eBsfT6Eel5R__US_N4spEJ57jOXyoR6oZpUEXVgAViYWc
To connect with JK, find him on IG at @coachjk_themusclefeed and @helpmeunderstand_podcast
On today's episode, JK shares lessons learned from his Grandmother. This is an episode about loss, legacy, and learning.
Dedicated to the memory and legacy of Leomia Moore.
To connect with JK, find him on IG at @coachjk_themusclefeed and @helpmeunderstand_podcast
On today's episode, JK shares his perspective on the effectiveness of expectations vs the effectiveness of standards, and how they're communicated differently.
To connect with JK, find him on IG at@coachjk_themusclefeedand@helpmeunderstand_podcast
On today's episode, JK has a conversation with Nutrition Coach Gillian Bennett, Owner of Bite-Size Nutrition.
Gillian shares her own origin story in the world of fitness and nutrition, going from bootcamp participant to competitor, food blogger, improv comedian, coach, and everything in between. Listen in as she talks about her approach to coaching based on values, and how she creates actionable tips designed to help you build healthy habits that last.
To connect with Gillian, find her on IG at @bitesizenutri . Also check out her website here
Gillian's podcasts:Bite Size Nutrition Podcast and Be Well Cartel (both available on all major podcast platforms)
To connect with JK, find him on IG at @coachjk_themusclefeed and @helpmeunderstand_podcast
On today's episode, JK has a conversation with Lauri Brown, a Respiratory Care Practitioner in a Critical Access Hospital.
This is a multi-layered and introspective conversation about Lauri's journey into the medical field, her experiences in navigating through 2 years of a pandemic, and her perspective on how the public's perception of medical professionals has changed.
To connect with JK, find him on IG at @coachjk_themusclefeed and @helpmeunderstand_podcast
On today's episode, JK shares his perspective on what we can learn when we're stocking up on items for bad weather. Spolier alert: It all comes back to sustainability.
To connect with JK, find him on IG at @coachjk_themusclefeed and @helpmeunderstand_podcast
On today's episode, JK shares his perspective on having one thing that you do with intention every single day.
To connect with JK, find him on IG at @coachjk_themusclefeed and @helpmeunderstand_podcast
On today's episode, JK shares his perspective on resolutions, goals, and whether or not your 'start date' matters.
Content mentioned:
Varied Not Random (podcast)
Mind Over Macros (podcast)
Lie, Cheat, & Steal (podcast)
Jay Skibbens (Instagram)
To connect with JK, find him on IG at @coachjk_themusclefeed and @helpmeunderstand_podcast
On today's short episode, JK shares his perspective on embracing who you are.
To connect with JK, find him on IG at @coachjk_themusclefeed and @helpmeunderstand_podcast
On today's episode, JK has a conversation with Joy Parrish about the intersection of mental health, fitness, and nutrition. As a Licensed Professional Counselor, and the co-host of multiple podcasts, including Girls Gone WOD, This Is Joy & Claire, and the On Your Marks Get Set Bake podcast, Joy brings a unique perspective to the table.
Listen in as JK and Joy talk about the importance of educating both clients and coaches in the world of fitness and nutrition, mistakes they've both made along their journeys, the role social media plays in this journey, how to approach the topic of mental health with your fitness & nutrition goals, and much MUCH more.
To connect with Joy and the GGW Media podcast group, you can find her on IG at @joyandclaire_ OR joyandclaire.com
To connect with JK, find him on IG at @coachjk_themusclefeed and @helpmeunderstand_podcast
On today's episode, JK shares his perspective on the dark side of consistency.
To connect with JK, follow him here .
On today's episode, JK shares his perspective on waiting, and how it could be a sign of arrogance.
To connect with JK, follow himhere .
On today's episode, JK has a conversation with Cori Strong and Erica Lockett about confidence, including: What 'confidence' means to them, how they have grown in their own confidence, how they work to encourage their kids to be confident, and so much more.
This is an insightful episode that truly embodies what the Help Me Understand Podcast is all about: Encouraging people to go beyond the surface, and explore the experiences and perspectives of people different than themselves.
Both Erica and Cori brought real, raw, humorous, and transparent perspectives to this conversation.
If you're interested in learning more about Cori's services as a Boudoir Photography Educator, you can connect with her here .
To connect with JK, follow him here .
On today's first international episode of the podcast, JK has a conversation with Coach Dean Hammond of The Catalyst Project. As a father, husband, strength & conditioning coach, and Royal Army member based in the United Kingdom, Dean certainly wears many hats. Today, Dean sat down to go into great detail about the experiences that have helped shape and sculpt the person he is today, and who he will be in the future.
This is a conversation that truly peels back layers that go far beyond the surface. Listen in (and take notes) as Dean shares his perspective on comparison culture, how he got into the military, how the influence of his parents has and continues to play a pivotal role in his life, and so much more.
Caution: Be prepared to want to replay this episode multiple times, because there's just THAT much insight shared.
Connect with Dean on Instagram: @coachdeanhammond and The Catalyst Project: https://www.catalystproject.co.uk/
Connect with JK on Instagram: @coachjk_themusclefeed and @helpmeunderstand_podcast
On today's episode, JK shares the backstory of the Help Me Understand Podcast, including where the phrase "Help me understand" came from, the philosophy behind choosing the topics/guests, and what happened the day he decided it was time to start using the podcasting platform.
Also, make sure to listen to JK's appearance on the recent relaunch episode (#348) of the Girls Gone WOD Podcast, as this podcast was a major inspiration to him to start his own.
CONNECT WITH JK - https://www.instagram.com/coachjk_themusclefeed/?hl=en
AND
FOLLOW THE PODCAST https://www.instagram.com/helpmeunderstand_podcast/ or email: helpmeunderstandpodcast.hmu@gmail.com
On this week's episode, JK talks about the things we say to ourselves, and shares a tip on taking action when it comes to negative self-talk.
CONNECT WITH JK - https://www.instagram.com/coachjk_themusclefeed/?hl=en
AND
FOLLOW THE PODCAST https://www.instagram.com/helpmeunderstand_podcast/ or email: helpmeunderstandpodcast.hmu@gmail.com
On this week's episode, JK talks about how it can feel when you're following your calling, chasing your passion, and working within your purpose.
SPOILER ALERT: It's not all sunshine and rainbows.
JK also shares a 4-step framework for setting yourself to work sustainably in your calling.
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Content mentioned on today's show:
Health & Fitness Professionals Room (on the Clubhouse App)
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CONNECT WITH JK https://www.instagram.com/coachjk_themusclefeed/?hl=en AND FOLLOW THE PODCAST https://www.instagram.com/helpmeunderstand_podcast/ or email: helpmeunderstandpodcast.hmu@gmail.com
On this week's episode, JK talks about both the best and the worst advice he's been given. He also shares what it means to do an 'energy audit', and how it can help your personal development.
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Content mentioned on today's show:
Be Well Cartel Podcast
Gangster Capitalism Podcast
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CONNECT WITH JK https://www.instagram.com/coachjk_themusclefeed/?hl=en AND FOLLOW THE PODCAST https://www.instagram.com/helpmeunderstand_podcast/ or email: helpmeunderstandpodcast.hmu@gmail.com
On today's episode, JK shares some perspective on what you need to sacrifice in order to achieve your goals, and how you may be misled to believe otherwise.
CONNECT WITH JK https://www.instagram.com/coachjk_themusclefeed/?hl=en AND FOLLOW THE PODCAST https://www.instagram.com/helpmeunderstand_podcast/ or email: helpmeunderstandpodcast.hmu@gmail.com
In today's episode, JK has a conversation with Julie Noyes, Owner of Noyes Nutrition. During this conversation, you will hear about Julie's 12 years of service in the United States Army (including her story of what inspired her to enlist), her tough decision to transition into the civilian world, her time as a competitive bodybuilder, and her perspective on how those experiences have shaped who she is today as a coach for women.
Throughout this episode, you're going to gain insight into Julie's thoughts on mindset, how she has handled the judgement of others, and how she has been able to use her own journey of growth and development to now help women rebuild their relationships with food, exercise, and their bodies through individualization and mindset practices.
To connect with Julie, follow her on Instagram: https://www.instagram.com/noyesnutrition/ and her website: https://www.noyesnutrition.com/
To connect with JK and the podcast: https://www.instagram.com/helpmeunderstand_podcast/ or email: helpmeunderstandpodcast.hmu@gmail.com
Today's episode of the podcast is about perfection and consistency. JK specifically shares his perspective that while perfection and consistency are not the same thing, there may be a time and a place for both.
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
Podcasts mentioned in today's episode:
-Serendipity w/Inky Johnson
-American Scandal
-Brick Built Mindset Podcast w/Dom Dixon
On today's solo episode, JK talks about NFL Champion Tom Brady's scouting report in the 2000 NFL Draft, and how we can use it provide perspective on how we gauge strengths, weaknesses, and potential in not only ourselves, but also others. JK also talks about what it means to be a "system quarterback/employee", and how you can use that to your favor.
In the second half of today's episode, JK shares his podcast recommendations from the past week.
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
Podcasts mentioned in today's episode:
The Daily
Sweat Out; Happiness In
The (Re)cession Podcast w/Jeezy
"Movements happen when the people come together"
Today's episode of the podcast is a powerful one. JK has a conversation with Artist Alexis Viele, creator of 'Paper For The People'. Through her art, Alexis expresses her passion, her purpose, and her belief in the power of protest to effect change. Alexis shares her perspective on personal development, fighting for others, and believing in ones ability to make a difference. WIth pieces featuring Prince, Kurt Cobain, Eugene Goodman, Nipsey Hussle, Ruth Bader Ginsburg, Amanda Gorman, Anthony Fauci, and many, many more...her art is truly a powerful expression.
To connect with Alexis and her art, follow her on Instagram: https://www.instagram.com/paperforthepeople/ and her website: https://www.alexisviele.com/
To connect with JK and the podcast: https://www.instagram.com/helpmeunderstand_podcast/ or email: helpmeunderstandpodcast.hmu@gmail.com
When you hear the term "Mental toughness", what does it mean to you? What does it look like? Are you mentally tough? On today's episode of the podcast, JK shares his perspective on what mental toughness is, along with some feedback from others on what it means to them.
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
This week's podcast recommendations:
Revisionist History
Cleared Hot
No Stupid Questions
On today's episode, JK talks about how to use the concepts of absolute strength and relative strength in your personal development journey. JK also shares 4 podcast recommendations.
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
Podcasts mentioned on today's episode:
This Is Joy & Claire
Mind Over Macros
The Darren Woodson Show
Higher Learning
On today's episode, JK talks about what he's bringing into 2021, and the concept of 'Standardize before you optimize' as a tool for goal-setting.
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
On today's solo episode of the Help Me Understand podcast, JK talks about taking action by reframing the story we tell ourselves when we say "Once I can (x), then I'll be able to (x)."
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
On today's episode of the podcast, JK has a conversation with Charles Joujoute to get his perspective on evaluating personal connections in a post-election world.
At the age of 5, Charles's family immigrated from Haiti to the United States. During Charles's journey from childhood to now commited father and devoted husband, he has had the opportunity to see, hear, and live through a multitude of experiences that shape who he is today. From those experiences, he developed a very candid and straightforward point of view around what matters most to him and his family.
As JK and Charles discuss in this episode, there are many different views coming out of the most recent US Presidential Election. These differences are beyond simply which political party you identify with. What cannot be denied is that this is one of, if not the most, emotionally-charged elections in recent history. Listen as JK and Charles discuss how those views and emotions can and have and an effect on their personal relationships, and how they answer the question: "Where do we go from here?".
Regardless of who you voted for in the 2020 Presidential Election, this episode is for you.
If you'd like to connect with Charles, you can reach out to him through his podcast, 'Untangling' (available on all major podcasting platforms), where he peels back the layers of a vast array of topics, from healthcare to autonomous vehicles, and more.
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
On today's episode, JK shares his perspective on how to stay focused on your vision.
On today's episode of the podcast, JK has a conversation with Taylor Hansen, Owner of Taylored For You Coaching and Host of the podcast: "Pursue Your Potential".
In this conversation, JK and Taylor talk about her experience successfully completing the #75Hard program, which was created by Andy Frisella as a way to develop mental toughness.
While the episode does contain some tactical information on how to tackle the program, this conversation is really centered around reflecting back on the experience from the standpoint of the after-effects. With any program that demands perfection in order to claim successful completion, there are going to be some challenges and emotions to work through not only during the process, but more importantly, afterwards.
There are a lot of podcasts out there (including this one) with episodes that share the experience of the #75Hard program immediately after the guest has completed it. This episode offers the unique perspective of what it now feels like 75 days later.
To connect with Taylor, find her on Instagram at: https://www.instagram.com/taylorlakin_/
To connect with JK, find him on Instagram at: https://www.instagram.com/helpmeunderstand_podcast/
Email anytime at: helpmeunderstandpodcast.hmu@gmail.com
On today's episode, JK has a conversation around the importance and impact of mindset development with Jenni Schierman.
As a Mental Performance Coach, and Owner of JS Coaching, Jenni specializes in working with high performers, executives, and athletes in the motorsports industry.
Listen in on this episode as Jenni shares how her background, from being an athlete to working in training, development, sales, marketing, and finance, have now led her to help others achieve the highest levels of execution both on and off the track.
Jenni spends some time talking to JK about her passion for motorsports; shares some tactical information about how to develop a high performance mindset; and digs into the "why" behind her belief that high performers should seek out and embrace adversity for success.
You can find Jenni on LinkedIn, and you can also connect with her on Instagram (@jscoaching27). Her website is: https://www.jscoaching27.com/
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
On today's solo episode of the podcast, JK talks about outcome bias, and how it relates to the judgement of our decisions.
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
On today's solo episode of the podcast, JK talks about the importance of showing up, staying commited, and how it applies to pivoting in today's climate.
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
Today's episode features Mike Millner, Owner of Peak Optimization Performance, Host of the Mind Over Macros Podcast, and Author of The Personality Diet.
In today's conversation, Mike helps JK understand why he believes coaches need coaching. As someone who has been in the fitness and nutrition space for the better part of a decade, Mike has no shortage of knowledge and experience. So why would he hire someone to coach him? Listen as he shares his point of view on not only this topic, but also some tactical advice on what to look for in a coach (be it for personal training, nutrition, mindset, sales, career development, etc.), and how he also puts this into play with how he hires coaches for his company.
Whether you are a professional offering services to others, a client who is currently working with a coach, or a beginner looking to get a perspective on what goes on in the mind of those who provide coaching services, this is an episode you can gain further insight from.
To connect with Mike: https://www.instagram.com/coach_mike_millner/
To join the free Facebook community that Mike mentioned in the episode: Search for - 'The Personality Diet & Neurotype Training' on FB.
To connect with JK: To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
On today's episode, Maggie Lakebrink has a conversation with JK to help him understand the concerns of teachers and other education professionals in the transition to re-opening schools.
Maggie shares some details around what returning to school could look like, how the decision(s) to reopen schools could impact children, and tangible advice for parents to consider in the event that their children may be re-entering physical schools this Fall. Maggie also provides tips on what parents can do to best support the teachers and staff who will be instructing and interacting with their children.
This is a candid conversation that will provide insight into a topic that is front of mind for many parents and education professionals today.
To connect with JK: To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ or Email: helpmeunderstandpodcast.hmu@gmail.com
On today's episode, Jen Gaeding has a conversation with JK to help him understand the progression of her journey in the competitive worlds of boydbuilding and powerlifting.
Jen shares her story of what got her into competing, the ups and downs of competition prep, the importance of having the right coach, dealing with judgement from others, and how she has remained driven throughout all of the stages of her journey. From focusing on the perfect pose to now squatting 3x her bodyweight, Jen gives the "real real" on what it has truly taken to stay focused on both her physical and mental development along the way.
Whether you are in the competitive space or not, this is a perspective worth listening to.
To connect with Jen (including coaching inquiries): https://www.instagram.com/heyyyjenjen/ or jgaeding@gmail.com
To connect with JK and the Help Me Understand Podcast: https://www.instagram.com/helpmeunderstand_podcast/ and https://www.instagram.com/coachjk_themusclefeed/
In today's episode, Colorado Fire Medic Nick Wingo has a conversation with JK to help him understand what it was like to build grit by completing the #75Hard Challenge.
As a fire medic, father, and husband, Nick has no shortage of challenges. Despite those challenges, Nick knew there was something he could take on that might help him move forward in his quest to maximize his potential. Listen in as he shares his initial "gut turning" decision to start #75Hard, the strategies he used to get through it (he works 48-72 hour shifts as a first responder), and the lessons he has taken away from the challenge.
To connect with Nick and his podcast (Building Grit One Call At A Time): https://nickwingo.com/ and https://buildinggrit.co/
To connect with JK and the Help Me Understand Podcast, find him on IG at: https://www.instagram.com/helpmeunderstand_podcast/ and https://www.instagram.com/coachjk_themusclefeed/
In this episode of the podcast, JK has a conversation with his Dad, Jeff McLeod, on the importance of character.
Since Achievers In Life in 1995, Jeff McLeod has placed a focus on building and developing character in the lives of boys ages 4 and up. Through this focus on character, Mr. McLeod believes that not only boys, but all people, can grow to be responsible and productive members of their communities.
Take a listen as JK and his Dad talk about the 6 Pillars of Character (Trustworthiness, Respect, Responsibility, Fairness, Caring, CItizenship), and share anecdotes around their relationship and how the principles of character have been implemented in their lives.
This is a conversation that is not only relevant for today's times, but speaks to building a foundation that can be applicable for the rest of your life.
To learn more about Achievers In Life, Inc, visit: https://www.achieversinlife1.org/
Follow the podcast on Instagram: https://www.instagram.com/helpmeunderstand_podcast/
In this episode of the Help Me Understand Podcast, JK chats with Terrance Smith, Co-Owner of Sawed Off CrossFit (College Station, TX).
This conversation goes into Terrance's health & fitness journey from client to coach to now CF affiliate owner. The guys have an in-depth discussion around the actions of (now former) CF CEO Greg Glassman, and the decision to remain affiliated with CF. They also discuss the larger topics of community, discrimination, and so much more. As the son of a police officer, Terrance offers a unique perspective on many things that are relevant to today's times.
This is an episode that you will thoroughly enjoy.
To connect with Terrance, you can find him on IG: @teethetrainer
To connect with us, find on us IG: @helpmeunderstand_podcast or @coachjk_themusclefeed
In this short episode, JK shares his thoughts on how much your title has to do with your ability to impact others.
Connect with JK on Instagram: @HelpMeUnderstand_podcast.
The following words were written by today's guest, Jessica Colton:
"That first smile. That first word. Those first steps.
Time seems to be standing still as you wait for those moments to happen.
Then, SNAP.
Time hurls you forward and all of those milestones you anticipated, for what seems like forever, disappear in a flash.
The memories joyfully made-the photographs eagerly taken-the “typical first-experiences” recorded; all of these experiences become evenly spaced points on a dotted line. One dot after the other, mapping out a normal and predictable future.
But what if those moments don’t come.
You wait and you pray. You keep waiting. Then you pray some more. There are sleepless nights, glimmers of hope, conversations assuring you that you shouldn’t worry and that “he’s just taking his time.”
He’s not though.
No one can prepare you for that one moment, that permanent dot on you and your child’s timeline that screams:
“Something is wrong.”
If you've never sat down to talk to a parent of children with Autism Spectrum Disorder, this episode is for you.
If you're an ASD or special needs parent, and want to connect with someone else who "gets it", this episode is for you.
If you're someone who seeks to raise their awareness about ASD or special needs, this episode is for you.
If you're someone who is committed to their growth, and wants to be reminded that you can make a difference, this episode is for you.
There is truly something in this episode for everyone.
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As always, you can connect with JK on Instagram: @helpmeunderstand_podcast and coachjk_themusclefeed
Today's episode of the Help Me Understand Podcast is pulled from the archives (recorded April 2020).
JK sits down to have a conversation with Kyle Guerrero about their experience with taking on the #75Hard Challenge for the first time. In this episode, you'll learn more about not only the challenge, but you will also get candid and unfiltered access to the ups and downs that both JK and Kyle experienced as they tried to complete the program during the coldest months of the Central Illinois winter, while maintaining multiple career and family responsibilities.
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Learn more about the #75Hard Challenge: https://andyfrisella.com/pages/75hard-info
To connect with Kyle, you can find him on Instagram: @kyle_guerrero and @kg.muscle.
As always, you can connect with JK on Instagram: @helpmeunderstand_podcast and coachjk_themusclefeed
In this bonus episode of the podcast, JK shares an update on his mission for 2020. This episode is dedicated to the memory and ongoing impact of Latya Taylor. If you would like to contribute to the college fund that will benefit her daughter, you can do so at: https://www.gofundme.com/f/latya-taylor-memorial
In this episode, JK has a discussion with Dr. Jessica Garcia.
Jessica Garcia, PhD, is the Founder and CEO of Hummingbird Solutions, LLC, a diversity and inclusion consulting firm. In this role, Garcia offers business and community members the tools and resources to create and sustain inclusive environments for their employees, clients, and constituents. She has consulted with and trained thousands of participants across a wide range of industries in the public and private sectors providing interactive, customized services on topics such as best business practices, implicit bias and microaggressions, bystander intervention, inclusive leadership, recruitment, retention, and advancement, and inclusive teaching.
In addition to her work with Hummingbird Solutions, LLC, Garcia serves as the Diversity, Equity, and Inclusion (DEI) Manager for the College of Literature, Science, and the Arts at the University of Michigan. Prior to joining the University of Michigan, Garcia held a joint position in the Department of Sociology and the Office for Inclusion and Intercultural Initiatives at Michigan State University. She earned her bachelor’s degree and doctorate from Michigan State University in Sociology.
During this conversation, JK and Jessica talk about her passion for educating others around DEI, the role of implicit bias, and actionable steps that can be taken when we see that bias showing up in ourselves and those around us.
This is an open, transparent, and unedited conversation that you do not want to to ignore.
If you would like to connect with Jessica, you can find her on LinkedIn (Jessica Garcia or Jessica Mills).
You can also email her directly at: JCM411@gmail.com
Have feedback about today's episode?
DM us on Instagram: @helpmeunderstand_podcast or email us: helpmeunderstandpodcast.HMU@gmail.com
In this episode, JK has a discussion with Mark Jenkins of Urban Purpose (Birmingham, AL)
From his days of leading youth groups and going on mission trips, to his current role as a Co-Founder of Urban Purpose, Mark has shared his passion for being of service to others while also growing in his own life. Urban Purpose is an organization that works on building relationships, meeting needs in crisis, and rebuilding lives in the Greater Birmingham (Alabama) area.
Tune in to this conversation to get context around what drives Mark to live a life of purpose, dedicating his time, effort, and energy to help those in the homeless community. Learn how that passion also shows up in his approach to developing physical and mental fitness.
If you'd like to connect with Mark, you can find him on Instagram: @mjenkinsfitness, and you can find Urban Purpose at @urbanpurpose.
You can also connect with Urban Purpose through their website: https://urbanpurpose.org/
Have feedback about today's episode?
DM us on Instagram: @helpmeunderstand_podcast or email us: helpmeunderstandpodcast.HMU@gmail.com
In this episode, JK has a roundtable-style conversation with Laurence Bell and Mike Millner about the impact of the Ahmaud Arbery case.
The content of this dicussion offers a unfiltered, transparent, and diverse perspectives on race in America today.
From sharing stories of their childhood, to now being in positions of impact as adults, join JK, Laurence, and Mike as they talk about their first reactions to the news, where they stand on the state of racial discrimination, and how this incident will impact them in the future.
If you'd like to connect with our guests today, you can find them on Instagram:
Laurence is @lbefit, and Mike is @coach_mike_millner
Have feedback about today's episode?
DM us on Instagram: @helpmeunderstand_podcast or email us: helpmeunderstandpodcast.HMU@gmail.com
In this episode of the Help Me Understand Podcast, JK is interviewed by Mike Millner, Host of the Mind Over Macros Podcast.
Topics of discussion include JK's backstory around how he first developed an interest in health & fitness, Neurotyping, his focus on "the basics", and his recent experience with attempting the 75 Hard Challenge.
You can find the Mind Over Macros podcast on most podcast platforms, including Spotify, Apple Podcasts, and many more.
To connect with Mike, check him out on Instagram @coach_mike_millner
Enjoy this quick bonus episode of the Help Me Understand Podcast.
Follow the podcast on Instagram at: @helpmeunderstand_podcast
In this episode, JK has a conversation with Taylor Lakin Hansen, the CEO of Taylored For You Coaching, Owner of Hula Hoop Fitness Utah, and Host of the Pursue Your Potential Podcast.
As a Coach, Taylor works one on one with lifestyle clients to help them navigate through the highs and lows of health, fitness, and nutrition. In this conversation, Taylor shares her personal story, including her experience as a bikini competitor, personal trainer, and now online coach and business owner.
She has been in heavy pursuit of her potential, and she is now actively using her knowledge and experience to help others "feel capable and powerful" as they pursue theirs.
Whether you are just getting started or in the midst of your journey, I think you'll find some great takeaways from this episode.
You can connect with Taylor through:
Instagram: instagram.com/taylorlakin_
Website: taylorlakin.com
Facebook: https://www.facebook.com/TaylorLakin/
In this episode, JK has a conversation with Jay Skibbens, Fatherhood Coordinator with Childrens Home And Aid (Bloomington-Normal, IL).
From an early age, Jay knew that he wanted to help kids. Now, as a father himself (2 boys), Jay works directly with dads to help them find the resources and connections they need to impact their families in a positive way.
This conversation is one that is full of tangible and actionable advice that any parent (not just dads) can put into practice TODAY.
You can connect with Jay through:
Facebook - https://www.facebook.com/DadsUpliftingDads/
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OR
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Email - JSkibbens@childrenshomeandaid.org
In this episode, JK sits down with Personal Development Coach Emilie Karun to discuss her approach to helping Moms overcome their fears, negative self-talk, and the self-imposed expectations that keep them from being their true selves.
Emilie is the Owner of Emilie Karun Coaching, where she works with Moms to: "Remind you of who you are, and what's possible when you decide to show up for your own life."
You can connect with Emilie through:
https://www.instagram.com/emiliekarun_coaching/
Private FB community - The Rebel Mom Life
https://www.facebook.com/groups/moreoutofmotherhood/
Feedback about today's episode?
Contact us at: helpmeunderstandpodcast.hmu@gmail.com
Quick Bites are shorter solo episodes of the Help Me Understand Podcast. Much like the main episodes, Quick Bites address a range of varying topics. On today’s episode, JK talks about necessities, and a way to filter your frustration over your current situation. *********** What action have you taken based on today’s episode? Let us know. Email: HelpMeUnderstandPodcast.HMU@gmail.com
"Quick Bites" are bonus episodes of the Help Me Understand Podcast. These episodes are shorter, monologue-style episodes that address varying topics. In today's Quick Bite episode, JK talks about motivation, inspiration, and one of his "Whys" for staying focused.
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What action have you taken based on today's episode? Let us know. Email: HelpMeUnderstandPodcast.HMU@gmail.com Instagram: HelpMeUnderstand_Podcast
"Quick Bites" are bonus episodes of the Help Me Understand Podcast. These episodes are shorter, monologue-style episodes that address varying topics. In today's Quick Bite episode, JK shares a short story about the time he was offered an unlimited tanning package, and why it's important to switch up your sales script.
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What action have you taken based on today's episode? Let us know. Email: HelpMeUnderstandPodcast.HMU@gmail.com Instagram: HelpMeUnderstand_Podcast
"Quick Bites" are bonus episodes of the Help Me Understand Podcast. These episodes are shorter, monologue-driven episodes that address varying topics. In today's Quick Bite episode, JK shares a short story about someone who believed in him, and gave him an opportunity despite being told they should not. ******** What action have you taken based on today's episode? Let us know. Email: HelpMeUnderstandPodcast.HMU@gmail.com Instagram: HelpMeUnderstand_Podcast
In this episode, Jk sits down with Child Psychologist Maggie Lakebrink to have an in-depth conversation around the impact of adults on the mindset of the children they interact with. This is a packed episode, full of tips and suggestions on how to navigate the day-to-day challenges of being a parent, teacher, coach...just an adult in a position to influence children. We think you'll find this first episode of the "Help Me Understand" Podcast to be impactful.
Feedback about today's episode? Contact us at: helpmeunderstandpodcast.hmu@gmail.com
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