The Hybrid Lab with Dr. Alyssa Olenick

🤘🏻 Get my free Hyrox accelerator → https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-ytStruggling with the Hyrox sled push?→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/u4DXJ5wwcLMGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ If you’ve watched a HYROX race, you’ve probably seen athletes using the underarm hook technique…But no one actually explains how to get into that position.In this video, I break it down step-by-step so you can use it on race day.We cover:• What the underarm hook sled push is• Why it’s more efficient than the standard push• How to position your arms and shoulders correctly• How to get your center of mass over the sled• Why most people accidentally push DOWN instead of forward• How to generate more power with your legs• How to try this in warmups (even if you’ve never done it before)This technique helps you:✔ Move the sled faster✔ Use your legs instead of just your arms✔ Conserve energy during your race✔ Improve your overall HYROX timeI personally tried this for the first time right before my race… and it made a huge difference.If you’re racing soon, practice this before race day—or at least try it in the warmup area.🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

Trying to balance running and lifting… and feeling like you don’t have enough time?You’re not alone.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BtY7Ze4Z8cMGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ One of the biggest struggles in hybrid training is figuring out how to structure your week so you can build strength AND improve endurance without burning out.In this video, I break down my favorite hybrid training splits and how to actually make running and lifting work together.We cover:• The best 2-day, 3-day, and 4-day lifting splits for hybrid athletes• Why most people don’t need “bro splits”• How to balance recovery between lifting and running• How to train efficiently if you’re short on time• Why quality matters more than volume• How to adjust your split based on your season (in-season vs off-season)Hybrid training requires compromise. You can’t go all-in on both lifting and running at the same time—but you CAN train both effectively with the right structure.For most people, less volume and higher quality training leads to better results, better recovery, and more consistency.If you’ve been feeling stuck, overwhelmed, or like you can’t fit everything into your week, this is where to start.🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

If you’ve ever wondered what to do after time off training, whether recovery trackers like WHOOP actually work, or how to balance running and lifting, this video is for you.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/n847Dr_8YFoGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ In this Q&A, I’m answering your real questions about hybrid training, recovery, strength training, cardio, and performance. As a PhD in exercise physiology and hybrid athlete myself, I break down what actually matters—and what doesn’t—so you can train smarter, recover better, and avoid common mistakes.We cover topics like:• What to do when returning to training after time off• Should interval recovery be walking or jogging?• How to structure your weekly running distances• Are recovery trackers like WHOOP actually useful?• Vibration plates for bone density—fact or fiction• Should beginners start with lifting or running first?• How to combine cycling with running and lifting• How to structure hybrid training effectivelyHybrid training doesn’t have to be complicated—but it does require understanding how to manage recovery, intensity, and consistency.The goal isn’t perfect training. It’s sustainable training that helps you improve long-term.If you have questions you want answered in a future video, drop them in the comments.Subscribe for science-based hybrid training, endurance, and strength content.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

🤘🏻 GRAB MY FREE ZONES CALCULATOR → https://doc-lyss-fitness.myflodesk.com/zones-help-ytThis video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b188Rx_-zUkGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Are you doing striders in your running training?If not, you might be leaving free speed on the table.In this video, I break down exactly what striders are, how to do them properly, and why they’re one of the most effective (and most underrated) tools for improving running speed — without adding extra fatigue.We cover:• What a strider actually is (and what it’s not)• The difference between striders and sprinting• How to perform them correctly (acceleration, hold, deceleration)• Why striders improve neuromuscular efficiency• How they help you recruit more power without heavy fatigue• How beginners and advanced runners should use them• When to add striders into your week• How many to do and how to progressStriders are short accelerations at 80–95% effort that help train your body to run faster efficiently — without the lactate buildup or stress of full speed workouts.They’re perfect for:• Beginner runners adding speed work• Intermediate runners stuck at a plateau• Advanced runners wanting more efficient speed• Warming up before races• Improving stride length and cadence• Sneaking in form work without formal drillsIf you want a simple way to improve speed without burnout, this is it.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yjKbgjwXq34Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Took time off from lifting — whether for vacation, sickness, or just life getting in the way — and not sure how to start again? In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) walks you through exactly how to ease back into resistance training safely and effectively.You’ll learn:• How much strength and muscle you actually lose during time off• Why you get so sore after your first sessions back• How to adjust weights, reps, and sets when restarting• The “1 week off = 1 week easing back” rule• How to rebuild consistency without burning out or getting injuredWhether you took a week off, a month off, or even longer, this science-based guide will help you return to lifting the right way — so you can build strength again without frustration.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction0:45 - 3 Week Long Vacation1:42 - Piece of Advice2:24 - Return to Your Program (Tip 1)3:50 - Adjusting RPE to 5-65:30 - Reintroduction Week7:48 - Maintain Volume (Tip 2)8:27 - Eating and Sleeping (Tip 3)9:30 - Taking Months Off & Where to Start11:30 - Wrap Up

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here:→ https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/i_9jfbUNY_EGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Want to run faster without burning out? In this video, Doc Lyss breaks down science-based strategies to increase your speed efficiently. Learn how to integrate speed work drills like striders and pick-ups, build a strong mileage foundation, and balance easy Zone 2 runs with high-intensity training to get FASTER. 🎥 Beginners Runner Video → https://www.youtube.com/watch?v=twuSS9Uu2p0🤘🏻 TRAIN & RUN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Timstamps:0:00 - Introduction1:40 - Striders3:00 - Pick-up runs4:38 - Speed work day and examples8:50 - Volume of training10:08 - Run slow to get fast11:11 - Summary/recap

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/wvZScbcEbEcGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Zone 2 cardio doesn’t have to be boring. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares three different ways to do Zone 2 training—from the classic steady-state session to more creative interval-based approaches that keep you engaged and consistent.You’ll learn:- What Zone 2 training really means- Classic Steady-State Zone 2 Cardio- Multi-Machine / Erg Interval Zone 2 Training- CrossFit-Style / Metcon-Inspired Zone 2 Workouts- How to choose the best option for your goalsWhether you’re a runner, hybrid athlete, or just looking to improve your cardio fitness, these methods can help you build endurance, improve recovery, and actually look forward to your easier training days.📌 RESOURCES🎯 Download my Zones Mini Guide: https://bit.ly/4i2k4Ot🏋️‍♀️ Train with me in The Lyss Method: https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ Time Stamps:0:00 - Introduction1:35 - Traditional steady state3:35 - Multiple ergs option5:04 - METCON style approach6:28 - Different variations6:55 - The Lyss Method & recap#Zone2Cardio #EnduranceTraining #HybridTraining #RunningTips #CardioWorkout #FitnessTips #TheLyssMethod #zone2

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Yl56Q6ZK4HUGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Are you relying on your running watch for heart rate training? 👀 You might be getting inaccurate data! In this video, Dr. Alyssa breaks down the differences between optical heart rate sensors (like those in Garmin, Apple Watch, and Coros) and chest strap monitors.Learn how wrist-based HR monitors actually work, when they fail, and why chest straps are still the gold standard for accurate heart rate training.Whether you're training by heart rate zones, doing Zone 2 cardio, or looking to improve performance, this video will help you understand which device gives you the most reliable data for smarter training.TOPICS COVERED:- How optical heart rate sensors work- Why wrist-based monitors are often inaccurate- Benefits of chest strap HR monitors for runners and endurance athletes- Tips for getting the most accurate heart rate data during workouts Perfect for runners, cyclists, endurance athletes, and anyone training with heart rate.📌 Don't forget to like, subscribe, and drop a comment if you’ve noticed differences between your watch and chest strap readings!🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.comTime Stamps:0:00 – Should You Use a Watch or Chest Strap? 0:07 – Intro: Why Accuracy Matters 0:25 – How Watches Measure Heart Rate 0:50 – Photoplethysmography Explained 1:35 – Why Wrist Sensors Are Less Accurate 2:10 – When a Watch Is 'Good Enough' 2:45 – Examples of Inaccuracies from Different Devices 3:13 – Chest Straps vs Armbands vs Watches 3:55 – How Chest Straps Work 4:30 – Best Chest Strap Brands & Options 5:10 – Tips for Getting Accurate Readings 5:53 – When to Use a Chest Strap 6:45 – Summary: Choose Based on Your Goals 7:22 – Free Zones Calculator & Final Thoughts #zone2 #hybridtraining #runningtips #heartratemonitor #marathon #halfmarathon #hyrox #hyroxtraining #hybridfitness

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/l8Wlj-hwkL4Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ 📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5Are you really lifting heavy enough to make progress? In this video, Dr. Alyssa Olenick shares three simple checks — RPE, rest times, and rep speed — to see if your training intensity is high enough to build strength, muscle, and endurance in the gym.You’ll learn:• How to use **RPE (Rate of Perceived Exertion)** to choose the right weight• Why your last reps should slow down if you’re lifting close enough to failure• How needing the *full rest period* is a sign your weights are heavy enough• How increased focus and effort indicate the right training intensity• Tips for beginners vs. experienced lifters when applying RPEThis video is for:• Beginners learning how to train with RPE• Lifters stuck in a plateau• Athletes wanting to push harder safely and effectivelyRelated videos:🎥 How to Choose the Right Weight: https://bit.ly/4bQirzU🎥 Make Progressive Overload More Fun: https://bit.ly/3RiDSRN🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction0:25 - Underload/underestimate0:50 - Are your reps slowing down?2:12 - Do you need the full rest period?3:35 - Does your lift require focus?5:03 - Lift within the comfort of your skill5:35 - Wrap up#LiftingTips #RPETraining #StrengthTraining #MuscleGains #HowToLiftHeavy #GymTipsForBeginners #StrengthTrainingForWomen #HypertrophyTraining #WeightTrainingTips #ProgressiveOverload

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BbT4XGUwGXsGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Do you struggle when the next dumbbell or barbell jump feels way too heavy? You’re not alone — this is one of the most common lifting frustrations, especially in commercial gyms where weights only increase in 5–10 lb jumps.In this video, I’ll walk you through exactly what to do when you’re stuck between weights so you can still progress, get stronger, and apply progressive overload without stalling.What you’ll learn:- How to progress if the next dumbbell jump is too heavy- Smart ways to increase reps instead of weights- How to use cluster sets and partial sets to bridge the gap- Why change plates (even fractional plates) are a game-changer- How to use top sets and back-off sets for continued progressThese strategies work whether you’re training with dumbbells, barbells, or machines — and are especially useful for women, beginners, and anyone lifting in a gym without smaller increments.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction0:30 - What to do with dumbbells1:00 - Increasing reps/matching RPE2:00 - 1/2 heavier sets2:30 - Break up your sets4:00 - Increasing barbell movements4:25 - Change plates5:20 - Backoff sets#StrengthTraining #ProgressiveOverload #WeightLiftingTips #GymProgress #DumbbellWorkout #LiftingTips #GetStronger #BarbellTraining #BeginnerLifting #HybridTraining

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym → https://bit.ly/4mtleF5→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/MjQwtiiK6BgGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Stop wasting 30 minutes on warm-ups you don’t need — and stop jumping under the bar cold. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares her simple, effective, and time-efficient warm-up method for strength training.This is the exact approach she uses for herself and her clients inside The Lyss Method to get warm, get moving, and start lifting — without wasting time.Here’s what you’ll learn:• Cardio warm-up: How to get your heart rate up and prime your body for lifting• Foam rolling: Benefits for muscle activation and injury prevention• Dynamic stretches: The importance of flexibility and mobility before lifting• Core exercises: Activating your core for better stability during lifts• Movement prep: Preparing your joints and muscles for the workout aheadThis warm-up routine is perfect for anyone looking to optimize their workout and reduce the risk of injury. Whether you’re a beginner or a seasoned lifter, Alyssa’s tips will help you improve performance and get the most out of every training session.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction0:57 - Getting warm via cardio1:40 - Thoughts on foam rolling3:02 - Dynamic movements/stretches4:45 - Mix in core work5:50 - Movement prep7:15 - Possible plyometrics7:40 - Get under the bar11:00 - Warm-ups set jumps15:05 - Recap and wrap-up#WarmUpForLifting #StrengthTrainingTips #WeightliftingWarmUp #TheLyssMethod #LiftingTips #PreWorkoutRoutine

🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training → https://bit.ly/4d8ZTMJ→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/8N7SMYXW00wGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Struggling to eat enough carbohydrates for your training? In this video, Dr. Alyssa Olenick shares her go-to strict carb sources — foods that are mostly carbohydrates — to help you fuel endurance training, recovery, and performance.You’ll learn:• What “strict carb sources” are and why they matter for active people• Why runners or endurance athletes often need 300–600g+ of carbs per day• How to balance whole-food carbs with easy-digesting carb options• The best carb sources for pre-workout, post-workout, and everyday meals• How to increase carbs without unintentionally raising fat intake• Practical examples from breads, grains, potatoes, fruit, juice, and moreThis video is for: • Runners, cyclists, hyrox racers, lifters, and hybrid athletes Anyone training 4–6 days per week with high energy demands• People who struggle to hit their daily carb targets without GI distressFED & FAST MINI GUIDE (Code: FED15) → Get it Here: https://doclyssfitness.com/fed-fast/ 🎧 Top 3 for Active Females → Listen Here: https://bit.ly/461WQlT 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction0:27 - How do I get in enough?1:30 - What is a "strict" carb?2:30 - Variety of carbs available4:00 - My favorites!4:07 - Breads5:15 - Pancakes/waffles6:25 - POTATOES7:41 - Grains/pasta9:09 - Fruit10:15 - Honey11:30 - Applesauce pouches12:13 - Juices14:00 - Wrap up#CarbSources #EnduranceNutrition #SportsNutrition #FuelForPerformance #HybridTrainingNutrition #RunningFuel #CarbohydrateLoading #PreWorkoutFuel #PostWorkoutFuel #EatForPerformance

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13G→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/0Pki71wGun4Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ In this video, Dr. Alyssa Olenick shares expert advice on how to start hybrid training—a powerful combination of strength training and endurance exercises. Whether you're a beginner lifter or runner. Alyssa provides step-by-step guidance on balancing these lifting and running or cardio modalities to enhance your overall performance.Learn how to:• Effectively combine strength and endurance workouts• Build a custom training split for your goals• Gradually increase your fitness capacity for optimal results• Practical tips for new lifters and runnersAlyssa breaks down the essential strategies that can help you get the most out of your hybrid workouts and maximize your fitness progress.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Time Stamps:0:00 - Introduction1:45 - Hybrid spectrum2:23 - The true beginner4:20 - Possibly less of both to start5:20 - The more experienced lifter or runner6:20 - Dial down lifting for a bit9:45 - Endurance junkies/runners12:22 - Recap of getting started/seasons13:30 - Hybrid eBook

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BhzUpRFkjuMGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ In this video, we break down the best lifting plan for runners—and spoiler alert: it’s not some flashy or overly complicated routine. It’s a well-structured strength program designed to help runners get stronger, more powerful, and resilient.If you’re a runner or hybrid athlete wondering what kind of lifting you actually need, this is for you. We’ll cover the key elements that matter most: building strength, incorporating power and plyometrics, and including single-leg and calf work to support your performance on the road or trail.What You’ll Learn:• What makes a solid lifting plan for runners (hint: it’s not fancy)• The importance of strength, power, and plyos in your training• Why single-leg and calf exercises are non-negotiable• How to lift without wrecking your running performance• Why “just getting stronger” is often the missing piece🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkqTime Stamps:0:00 - Introduction0:40 - Common mistake2:15 - Choose heavy enough weight3:30 - RPE and loading appropriately 3:42 - Managing volume4:50 - Reps for accessory movements6:00 - Plyometrics and lower body movements7:22 - Mid video recap8:10 - Weekly splits9:00 - Higher quality sessions10:00 - Dumbbells are great options10:50 - Warm up, BW movements/core, and lift12:45 - "Two hard sets"13:40 - The Lyss Method

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/KPVP2HNr3hQStuck on the same weights in the gym? Not making progress on your lifts? You might be in a strength plateau.In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) shares 5 evidence-based strategies to help you break through a lifting plateau and start making gains again.What you’ll learn:• Why training intensity (RPE) might be too low• How training volume & frequency affect progress• The role of protein, carbs, and overall calories in strength gains• Why sleep and recovery are critical for adaptation• How to use time, rep ranges, and micro-progressions to keep improvingPlateaus are normal — but they don’t have to last forever. Apply these tips to unlock your next level of strength.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction 0:11 - Are you training at a high/hard enough level?0:52 - Are you lifting frequently enough?1:36 - Are you eating enough?2:29 - Are you sleeping enough?3:15 - Simply, give it time.

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQNGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/6T4HmEUlo5YIn this video, we dive into effective strategies for building stronger legs and growing your glutes as a runner without compromising your running performance. If you're a runner looking to enhance your glute strength, muscle growth, and overall performance, this video is for you!What you'll learn:• Top Strength Exercises for Legs and Glutes: Squats, lunges, and deadlifts tailored for runners• Proper Form & Technique: How to execute exercises with the right range of motion to maximize growth• Building Glutes without Sacrificing Running: How to balance running with strength training for better glute development• Nutrition for Muscle Growth: What to eat to support your glute-building goals• Recovery Strategies: Essential tips for recovery to avoid injury and boost muscle growth• Whether you’re a seasoned runner or just starting, this video provides actionable tips to help you build stronger, more defined glutes while keeping your running performance at its best.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/🎧 Strength/Muscle Building Seasons: https://bit.ly/3UwAYek🎥 Step-Up Variations: https://youtu.be/PVa4Of-K3oE🎥 Lifting at Home: https://youtu.be/n0vQU5633voTime Stamps:0:00 - Introduction1:02 - Eat enough food1:20 - Potential off-season goal2:45 - ROM, load, and volume3:45 - Compound movements4:24 - Back squat5:05 - Reverse lunge or split squat6:45 - RDL7:45 - Step-up variations12:45 - Single leg RDL15:58 - Lunge variations18:20 - Hip thrusts (kinda)19:25 - Single leg glute bride21:00 - Slow down your lifts22:14 - Rep ranges23:15 - Weekly spread24:15 - Conclusion

Ready to start running but not sure where to begin? In this video, Alyssa shares essential beginner running tips to help you ease into running safely and sustainably. Whether you’re new to fitness or just getting back into it, these tips will set you up for success.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/twuSS9Uu2p0 What you’ll learn:• Start with intervals: How to combine running and walking for a smooth start• Slow pace running: Why running at a slower pace is key for beginners• Gradual progress: How to safely increase your running frequency and volume• Walking breaks: Incorporating walking breaks to prevent burnout• Meet yourself where you are: The importance of honoring your fitness level for a more enjoyable experience🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here:→ https://bit.ly/4lYPHKK Alyssa’s beginner-friendly tips will help you build a solid foundation for long-term running success and enjoy the process of getting fitter without the risk of injury.Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

Are you skipping your warm-up before runs? 🏃‍♂️ You could be risking injury and hurting your performance! In this video, Dr. Alyssa Olenick (Exercise Scientist and 7x Ultra Runner) reveals her quick and effective warm-up routine specifically designed for runners.Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and hopping — all in just minutes. These evidence-backed exercises will boost your mobility, prevent injury, and make every run feel better.This video is a podcast version of a full YouTube, watch it here on Spotify (video version) or on YouTube here: https://youtu.be/yNKNjOBS6vo. 🌟 What You’ll Learn:→ Why warming up is non-negotiable for runners→ Time-saving routines for busy runners→ Easy bodyweight exercises targeting key muscle groups→ How to use dynamic movement to activate your body🎯 Whether you're training for a 5K or just getting back into running, this warm-up is a must.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com

👉 Get our free HYROX ACCELERATOR series here: → https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/aUEBCd6_cBoListen in order or on the go by going back to episode 87, the one right before this!WATCH PART 1 HERE: https://youtu.be/RMB5P8X6nhI?si=i-qnWnH3PZKX7eyTSave $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyroxCan YOU do a Hyrox race? In this video, Alyssa Olenick, PhD and Coach Corey of The Lyss Method break down who Hyrox is for and how beginners or first-time racers can train for their first event. Learn about fitness level requirements, training modifications, and practical preparation tips for race day!Topics Covered:• Who can compete in hyrox?• Training for your first hyrox race• Strength & running tips for beginners and first-time racers• Common mistakes and how to avoid them 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Timestamps:0:00 - Introduction0:55 - Who is Hyrox for?2:50 - Doubles approach3:35 - Running baseline suggestion5:30 - Running base starting point6:20 - Best training and prep tips9:00 - Practice compromised runs10:20 - Do you need to do Hyrox-specific workouts?12:10 - Sled push substitution15:50 - Rep and sets & strength recommendations 19:55 - Wrap up and final words

👉 Want to take your Hyrox training to the next level? Get our free HYROX ACCELERATOR series here:→ https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/RMB5P8X6nhI Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyroxWhat is HYROX? Everything You Need to Know! HYROX is the ultimate hybrid fitness competition, combining endurance and strength in a grueling race format! In this video, Dr. Alyssa and Coach Cory Davis break down the HYROX event structure, including:✅ 1,000m runs ✅ Strength & functional fitness stations (sled push, burpees, lunges & more!) ✅ Race strategy & training tips for beginners & experienced athletes ✅ Why HYROX is exploding in popularity in the U.S. & Europe If you're looking to improve your HYROX performance or are curious about how to train for HYROX, this video is for you! 🤘🏻 OUR HYROX PROGRAM → https://www.thelyssmethod.com/programs/hyrox🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/⏰ Timestamps:0:00 - Introduction0:32 - What is Hyrox?0:36 - Events Broken Down2:16 - Weight & Solo/Doubles Breakdown3:23 - Strategy Approach4:50 - Coach Lyss's Races5:25 - Coach Corey's Background8:35 - Hybrid Spectrum12:00 - Wrap Up

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13GThis video is a podcast version of a full YouTube video. Watch it on Spotify for podcasters video edition or here on YouTube: https://youtu.be/3Ik_0h1nxRs Want to get stronger and fitter without sacrificing one for the other? In this video, Dr. Alyssa Olenick (aka Doc Lyss), PhD in Exercise Physiology, breaks down the science and benefits of hybrid training—a powerful blend of cardio + strength that helps you build muscle, boost endurance, and improve long-term health.You'll learn:→ What hybrid training is and how it works→ Why it’s effective for fat loss, performance, and longevity→ How to combine lifting and running (or other cardio) without burning out→ Why hybrid training works for any fitness level—from beginners to advanced athletesIf you're tired of choosing between strength and endurance—or want to feel and perform your best—this is the training method for you.👉 Need a hybrid program? → $20 off your first month with code PODCAST https://www.thelyssmethod.com/programs🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/0:00 – Why Everyone Should Be Hybrid Training 0:17 – What Most People Are Doing Now 0:44 – What Is Hybrid Training & Why It Matters 1:00 – Scientific Benefits of Combined Training 1:49 – Exercise Guidelines: Cardio + Strength 2:26 – Overlapping Health Benefits 3:35 – Hybrid Training & Body Composition 4:19 – Key Health Markers: VO2max & Strength 5:16 – Hybrid Training for Lifespan & Aging 5:40 – Every Program Should Include Both 6:41 – Minimum Effective Dose for Beginners 7:26 – Concurrent Training Defined 8:22 – Hybrid on Your Terms 8:45 – Who We Help at TLM 9:11 – How to Get Started + Call to Action

In this episode, Dr. Lyss breaks down how to strategically time your diet based on your training goals—whether you're chasing fat loss, building muscle, or maximizing performance.Learn why the off-season or maintenance phases might be the best time for cutting, and how improper timing or extreme restriction can derail recovery and endurance. Plus, get practical tips on aligning your nutrition with your training cycle for sustainable gains and long-term success.Watch on YouTube:→ https://youtu.be/dpzNgvSCq7c🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training. → https://bit.ly/4d8ZTMJ🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/TIMESTAMPS:0:00 Introduction to Dieting and Performance Goals2:58 Understanding When to Diet5:57 The Importance of Muscle and Strength Training9:08 Optimal Timing for Dieting During Training Seasons12:11 Gradual Fat Loss and Body Recomposition15:11 Maintaining Performance While Dieting17:58 Navigating Energy Deficits and Recovery21:09 Identifying Your Needs: Dieting vs. Eating More23:56 Conclusion and Resources for Further Guidance

In this episode of The Hybrid Lab, Dr. Alyssa Olenick breaks down the powerful connection between exercise and bone health, especially for women in and around menopause. Learn how hormonal changes affect bone density, why resistance training and plyometrics are essential, and what types of exercise are most effective for supporting strong, healthy bones.Whether you're in your 30s or post-menopausal, Dr. Olenick shares science-backed tips and practical workouts you can start doing today to protect your bone health and thrive through every stage of life.🎧 Watch on YouTube:→ https://youtu.be/rzA7z6BKgeA👉 Topics Covered:Bone loss during menopauseBest exercises for bone densityWhy resistance training mattersHow to start strength training for bone healthTips for long-term wellness and injury prevention🎧 Subscribe for more on hybrid training, women’s health, and science-backed fitness advice🤘🏻 TRAIN WITH ME HERE →https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG →https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES →https://doclyssfitness.com/00:00 Introduction to Female Physiology and Menopause01:23 Understanding Bone Health and Menopause07:44 The Impact of Estrogen on Bone Density10:07 Exercise Interventions for Bone Density21:58 Load-Bearing Exercises and Their Importance24:36 The Importance of Resistance Training32:56 Understanding Resistance Training Intensity38:44 Practical Recommendations for Bone Health46:00 Addressing Common Misconceptions in Fitness

👀 Training for a race but noticing unexpected weight gain? You're not alone. In this video, Doc Lyss shares why weight gain during race training is common—and what you can do about it. She teaches you how to fuel your body with the right balance of protein and carbohydrates to support endurance or race training, improve recovery, and manage body composition.Discover why using race training as a weight loss plan can backfire and how shifting your mindset to performance-based nutrition can lead to better results on and off the course!🎥 Watch on YouTube:→ https://youtu.be/qY5xdzO0eWk🎥 Performance vs Aesthetics:→ https://youtu.be/T-KfgshL5G8🤘 FREE Macro Calculator:→ https://bit.ly/4d8ZTMJTopics Covered:✅ Why weight gain happens during marathon or endurance training✅ Smart fueling strategies for runners and endurance athletes✅ The role of carbs and protein in performance and recovery✅ Why race training shouldn't be your diet plan✅ How to optimize body composition while building endurance🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Timestamps:00:00 - Understanding why this may happen3:02 - Role of nutrition in performance6:10 - Importance of protein intake8:58 - Carbohydrates and performance12:11 - Managing hunger and satiety15:09 - Balancing macro-nutrients18:20 - Why you may consuming more calories24:24 - Adequate protein and energy demands26:50 - Higher carbohydrates days30:00 - Food density, fiber, and plants

In this episode of The Hybrid Lab, Dr. Alyssa Olenick shares her philosophy on fitness, emphasizing the importance of having the physical capacity to say yes to life's adventures. She recounts her personal journey, including pivotal moments that shaped her approach to fitness and outdoor activities. The discussion highlights the significance of aligning fitness goals with personal values and introduces the Full Send Summer Challenge, a community initiative designed to encourage individuals to embrace adventure and fitness in their lives.Learn more about the full send summer challenge: https://doc-lyss-fitness.myflodesk.com/full-sendJoin us in The Lyss Method Here: https://www.thelyssmethod.com/Use code 20FULLSEND for $20 your first 3 month full TLM hybird or 4 month run only membershipsJoin month to month run only here: https://coach.everfit.io/package/UZ049074Chapters00:00 Introduction to the Fitness Philosophy00:54 The Fitness to Say Yes Concept02:19 Personal Journey and the Yes Year04:29 Lessons from Outdoor Adventures12:32 The Shift in Fitness Goals16:08 The Impact of Life Changes on Fitness19:54 The Full Send Summer Challenge

🔥 Discover station-by-station strategies to crush Hyrox while everyone else hits the wall with our free 6-day HYROX ACCELERATOR! ⁠https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt⁠The Hybrid Lab crew is back with a full recap of our Atlanta HYROX weekend! From cheering on TLM clients and Core Blend athletes to racing ourselves, it was a jam-packed, energy-filled event.In this episode, Alyssa, Noah, Corey, Dani, and Carly break down:Race highlights & personal winsTraining takeaways & pacing strategiesDoubles race recap & future race plans Tips for your next HYROX (or hybrid race!)Timestamps:00:00 Atlanta Hyrox Recap01:39 Noah's Performance Highlights06:26 Training Strategies for Worlds14:15 Corey and Team's Race Experience24:33 Friendship and Support in Competition27:20 Inspiration from Peers28:40 Training Dynamics and Schedules30:52 Race Strategies and Techniques34:55 Understanding Race Layouts and Penalties42:06 Personal Race Experiences and Goals46:19 Skiing Strategies and Performance49:13 Sled Push and Pull Dynamics51:58 Burpees and Running Consistency54:50 Lunges and Wall Balls Execution58:37 Race Communication and Strategy01:01:31 Navigating Race Challenges01:03:41 Future Race Preparation and Insights

Want to take your hyrox training to the next level? Get our free HYROX ACCELERATOR series here -- https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt Note: I think there was some audio issues here we will fix for next time!Join the coaches of The Lyss Method as they break down their game plan for Hyrox ATL! In this  conversation, they discuss their race day strategy, training adjustments, and how they’re approaching the race different from DC. From pacing, training, tapering and mental prep techniques and team dynamics, get an inside look at how experienced coaches tackle the day. Whether you’re racing solo or with a partner, their insights will help you refine your own approach. 00:00 Introduction to the Atlanta High Rocks Race02:09 Coaches and Their Racing Plans04:57 Corey and Devin's Race Strategy09:12 Noah and Nick's Goals for the Race13:21 Jake's Race Preparation and Goals17:11 Discussion on Race Times and Expectations18:14 Betting Strategies and Performance Goals20:06 Training Insights and Personal Goals22:43 Race Strategy and Team Dynamics25:06 Event-Specific Training and Preparation29:50 Strength Training and Conditioning32:05 Pacing and Race Execution41:24 Pacing Strategies for Races42:20 Doubles vs. Solo Racing Dynamics43:34 Managing Race Intensity and Recovery46:27 Experiences with Race Challenges48:12 Communication and Motivation in Team Events50:46 Tapering Strategies for High-Intensity Events01:01:03 Final Thoughts on Race Preparation

Get my fast and fed guide here, use code FEDPOD for 15% off -- https://doclyssfitness.com/fed-fast/ In this episode of The Hybrid Lab, Dr. Alyssa Olenick dives deep into the controversial topic of fasted training for women—is it helpful, harmful, or somewhere in between?After nearly turning this into an Instagram post, Alyssa realized the conversation needed more than a quick swipe-through. So she's unpacking the nuance—why it's not as simple as "good" or "bad," who might benefit from fasted workouts, and who may want to steer clear.Expect a thoughtful, science-backed breakdown of:What fasted training actually isHow it may impact female physiology and hormonesCommon myths vs. what the research really showsWhy context, individual goals, and lifestyle matter mostIf you’ve ever felt confused, frustrated, or curious about whether fasted workouts are right for you, this episode is for you.🎧 Hit play, keep an open mind, and let’s put down the pitchforks.00:00 Introduction to the Hybrid Lab Podcast00:30 Fasted Training Controversy02:26 Defining Fasted Exercise04:20 Female Metabolism and Fasted Training10:00 Body Composition Effects of Fasted Training16:28 Hormonal Impacts of Fasted Training28:51 Understanding Exercise Guidelines and Activity Levels37:48 Fasted Training: Risks and Recommendations42:50 Navigating Menopause and Exercise51:45 Final Thoughts on Nutrition and Training

🎙 Welcome to The Hybrid Lab (formerly The Messy Middle Podcast)In this exciting reintroduction episode, Dr. Alyssa Olenick shares the why behind the rebrand from The Messy Middle to The Hybrid Lab. She reflects on the podcast’s evolution—from its PhD-era roots with co-host Kate to its new focus on hybrid training, female physiology, and evidence-based coaching.Alyssa dives into:Why nuance will always be at the heart of her contentHow her brand has shifted to focus on hybrid athletes, runners who lift, and lifters who runHer journey from PhD student to expert in hybrid training and exercise scienceA sneak peek into upcoming episode topics like fasting and female trainingThe move to more real-time, organic podcasting with live video recordingsWhy this space still matters for busy women who want to learn and apply real science to their trainingWhether you're a long-time listener or new to the pod, this episode sets the stage for what’s next: deeper conversations, expert insights, and a continued commitment to science-backed, real-world applicable training info.🔬 Welcome to The Hybrid Lab—where science meets sweat.📲 Don’t forget to subscribe, rate, and share the show if you’re loving the new vibe!

Save $20 off your first month, run plan or multi month membership with code 20SPRING now through 4/11/2025.In this episode of the Messy Middle Podcast, Alyssa Olenick and the TLM coaches recap their exhilarating experience at the HYROX weekend in DC. They discuss their individual races, training insights, and the camaraderie of competing as a team. Trevor shares his solo race experience, highlighting his performance and areas for improvement, while Carly and Dani reflect on their doubles race, emphasizing the importance of communication and strategy. The conversation is filled with tips for aspiring racers and insights into the training methods that helped them succeed. In this conversation, the participants discuss their experiences and strategies related to HYROX training and racing. They explore the importance of embracing discomfort in training, the differences between solo and doubles racing, and how to effectively pace during events. The discussion also highlights the distinctions between HYROX and CrossFit, as well as reflections on recent races and preparations for future competitions.Topics Covered:⏩ Hyrox race breakdown – What to expect⏩ Best training strategies for strength + endurance⏩ The difference between HYROX and CrossFit and why you need to run MORE>⏩ What NOT to do when preparing for Hyrox⏩ Q&A – Answering the most common Hyrox questions🔔 Subscribe for more fitness, race prep, and performance training tips!🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/00:00 DC HYROX Weekend Recap02:19 Trevor's Solo Race Insights13:43 Carly and Dani's Doubles Experience23:01 Strength Training for HYROX Preparation24:51 The Importance of Baseline Fitness26:57 Strategies for Event Pacing29:41 Reflections on Race Strategy33:23 The Balance of Strength and Endurance36:52 Navigating the High Rocks Experience39:04 Doubles vs. Solos: Which to Choose?44:36 Understanding HYROX vs. CrossFit49:57 Endurance Background and Pacing Strategies52:54 Integrating CrossFit with High Rocks Training54:51 Preparing for HYROX: Building a Strong Foundation56:31 Race Reflections and Performance Analysis01:01:56 Pacing Techniques and Race Strategy01:10:11 Future Training Plans and Goals

Use code 20SPRING to save $20 off your first month, run plan or multi-month membership with TLM now through 4/11/2025.🔥 Join the coaches of The Lyss Method as they recap the DC HYROX weekend, their races, what worked and what didn't, and answer your questions on racing and training for your first hyrox race.From pacing and mental prep to sled push techniques and team dynamics, get an inside look at how experienced coaches tackled the competition. Whether you’re racing solo or with a partner, their insights will help you refine your own approach.🎧 Tune In to hear how The Lyss Method coaches are approaching their Hyrox DC race!💪Topics Covered:⏩ Hyrox race breakdown – What to expect⏩ Best training strategies for strength + endurance⏩ How hyrox is different from crossfit, and why you need to run more⏩ What NOT to do when preparing for Hyrox⏩ Q&A – Answering the most common Hyrox questions🔔 Subscribe for more fitness, race prep, and performance training tips!🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Timestamps:00:00 Introduction: The Coaches’ Hyrox Journey02:17 How They’re Training and Preparing11:18 Developing a Race Day Strategy18:59 Mastering Burpees and Staying Efficient27:51 Event-Specific Training Adjustments32:41 Team Dynamics and Communication45:18 Sled Push and Pull Game Plan46:17 Farmer's Carry and Grip Strategy55:55 Wall Balls: Managing Fatigue and Breathing01:01:23 Rox Zone Approach and Mental Prep01:19:01 Last-Minute Adjustments and Recovery

In this podcast, Dr. Lyss introduces a simple, game-changing approach to macro tracking - focusing on flexibility and intuition over rigid numbers. Learn how setting macronutrient ranges and minimums (instead of strict targets) can make tracking feel more natural and sustainable!Dr. Lyss also shares key tips on listening to your body’s hunger signals, adjusting tracking during holidays and travel, and how the MacroFactor app can help you stay on track without stressing about perfection. ⏰ Time Stamps:0:00 - Introduction1:50 - My personal approach6:00 - MacroFactor app7:25 - Setting minimums/ranges12:25 - Listening to hunger/body17:25 - Tracking holidays/traveling/dining out23:40 - Ebb and flows of lifestyle nutrition26:00 - History of tracking and maintenance29:00 - Benefit and intention of tracking32:20 - Wrap up⭐️Follow Alyssa on Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/  🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

What really are "the basics" and how do we implement them in our busy lives? Where should we start? What should we prioritize? In this video/podcast, I break down the 3 main pillar basics of health & fitness that I think will get you started on your journey. ⏰ Time Stamps: 0:00 - Introduction 1:50 - Training 2:07 - Exercise guidelines & recommendations 5:05 - Nutrition 5:20 - Moderate/high protein 6:15 - Plants/fiber 7:40 - Other considerations 9:40 - Lifestyle 9:50 - Sleep/sleep hygiene 11:55 - General daily activity 12:50 - That's it! 14:20 - Develop that foundation ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

Do you stop running all together after a race? Or struggle when getting back into running after extended time off? In this podcast, I explain why you may need to maintain more miles in your off season and share examples for each race distance! 🎥 Watch on YouTube: https://youtu.be/UYjpXDcuTbY ⏰ Time Stamps: 0:00 - Introduction 0:55 - Common mistake 1:28 - Baseline mileage defined 1:57 - TLM base build programs 2:45 - The pre-race training 3:45 - Tough love/reality 6:00 - The why(s) 6:35 - Connective tissue deconditioning 9:15 - The caveat 9:40 - Running base scenarios 10:05 - 5K example 11:35 - 10K example 12:45 - Half marathon example 14:08 - Marathon/ultra example 16:40 - Base building importance 18:30 - General rule of thumb 20:50 - Wrap up/recap ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

As an Exercise Scientist, I often hear lots of misinformation around training and menopause. I wanted to sit down and share overall general recommendations I have to hopefully make it less confusing, the science behind menopause/the transition, and realistic things you can focus on. 💪 🎥 Watch on YouTube. → https://bit.ly/3FTKDSr 🎥 Are you lifting heavy enough? → https://youtu.be/l8Wlj-hwkL4 🎥 How to choose your weights. → https://youtu.be/BbT4XGUwGXs 🎥 Getting the most from training at-home. → https://youtu.be/n0vQU5633vo ⏰ Time Stamps: 0:00 - Introduction 0:24 - Disclaimer 1:07 - Menopause transition 3:20 - Body composition changes 6:00 - Loss of muscle tissue 7:25 - Metabolic changes 9:09 - Reduced recoverability 9:30 - Sleep quality, nutrition, exercise 10:55 - 3 training/exercise focuses 11:33 - Strength training 16:25 - Plyometrics 19:12 - Exercise intensity 25:45 - Easy cardio 27:40 - Daily movement/activity 29:50 - Recap & recommendations ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

Grab a coffee and sit down with me while I recap how I trained all year to run 100 miles and answer some of y'alls questions! ⚡️ Road to 100 Miler Series: https://bit.ly/40sbKRD ⚡️ Return to Ultra Series: https://bit.ly/3FO3eAX ⚡️ How to run your first 50k: https://bit.ly/48vh4G3 ⚡️ 100 Miler Gear Prep: https://bit.ly/3C74bG4 ⏰ Time Stamps: 0:00 - Introduction 1:03 - When I started/chose 3:05 - Training recap timeline 22:30 - What are you looking forward to post race? 24:30 - What is your recovery process? 28:30 - Tips for taper? 30:40 - What has the last 10 months taught you? 32:40 - How are you going to carb load? 35:10 - How do you reintroduce running after? 36:20 - How do you get into running this distance? 38:10 - How to choose peak mileage? 39:05 - Most/least important aspects of training 41:00 - Is a 100k necessary before 100 miles? 43:00 - What made things a "bad" day? 44:10 - Any favorite training runs? 44:40 - Anything you needed to change? 46:50 - Did you plan travel/training in advance? 47:44 - Multiple shoes? 48:50 - Do you still use Liquid IV? 49:50 - What do you think about? 50:50 - Are there aid stations? 51:03 - 200 miler? 51:30 - Feet issues? Shoes? 52:09 - Prevent chaffing? 52:10 - Best and worth part of training? 53:02 - Prefer solo or friend runs? 53:10 - How did your macros change? 53:45 - How do you comprehend 100 miles? 54:10 - Signs you're ready for 100 miles after 50? 55:07 - Did getting Kona change your training? 55:29 - Did you figure out your own training plan? 56:08 - Intrinsic or extrinsic factors? 56:30 - Who is your support on race day? 56:40 - Combat negative self-talk? 57:05 - How did you figure our nutrition? 57:10 - How did you choose your race? 57:40 - Best mantra? 58:20 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

With the uptick in popularity of ultra running, Doc Lyss sits down and shares with y'all what you want to look for in your running program, recommended minimum mileage, building off your base, setting realistic timelines, and MORE! 🎧 So, you want to run an ultra? → Listen Here (Old Episode): https://bit.ly/464IMIp ⏰ Time Stamps: 0:00 - Introduction 1:05 - Minimum miles 2:05 - Training demands 2:45 - Accumulating fitness 3:50 - Building off your base 4:45 - Realistic timeline 5:20 - Give yourself TIME 6:30 - Repeat middle long runs 7:45 - Life things 8:35 - Start with smaller races 10:15 - Reiterating the minimums 11:10 - Getting used to the other things 12:43 - Respect the distance 14:45 - Be realistic with yourself 15:20 - Join The Lyss Method! 16:17 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

Summer is here which may mean hot and humid runs for most of you! This episode with Doc Lyss covers why it's hard to run in the heat/humidity, what's happening physiologically to the body, and tips for making your runs easier or more manageable! ⏰ Time Stamps: 0:00 - Introduction 0:59 - What's happening in your body? 2:15 - You're losing sweat too! 2:50 - Blood plasma loss 4:30 - Heat/humidity mask fitness 5:00 - Arm sleeves 5:30 - Cooling towel or wipe sweat 5:50 - Use a bandana or wet your hat 7:20 - Slow down your pace 7:45 - Use RPE or the Talk Test 8:35 - Slow down/walk breaks 9:20 - Bring more water/hydrate more/electrolytes 11:55 - Run during cooler times of day 12:20 - 2 week adaptation 14:50 - "Fast Fall" 15:40 - Don't beat yourself up!1 6:50 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

What does a good lifting routine and program ACTUALLY look like for runners? This video covers what you'll want to look for, key components, movement examples, and common mistakes. Runners... you don't want to miss this one! 💪 Watch this episode on YouTube: https://youtu.be/BhzUpRFkjuM 🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc 🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS 🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkq ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Do you live a sea level, but have an adventure or hike planned somewhere at altitude? Want to make things a bit easier while you're there? Here are some tips to get you ready to go! 🤘 ⏰ Time Stamps: 0:00 - Introduction 1:20 - How does altitude affect your training? 2:40 - Visual graph 3:25 - How to improve at altitude 3:40 - Improve cardiovascular fitness 6:40 - How long true acclimatization takes 7:30 - It's going to feel hard and that's okay 7:45 - HYDRATE and electrolytes 9:00 - Monitor alcohol intake 9:35 - Focus on sleep 10:40 - Carbohydrate intake 12:38 - Slow down your pace 14:15 - Start early1 4:45 - It's okay to stop/turn around 16:45 - Wrap up/recap ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Having you been putting in the work with your cardiovascular training, but not sure if it's working or if you're making improvements? Well, here are a few under-appreciated feedback markers from Doc Lyss that you can look for to check progress! Keep after it! ⏰ Time Stamps: 0:00 - Intro :25 - Under-appreciated adaptations :48 - Decreased resting HR 2:15 - HRV improvement 3:30 - Resting blood pressure 4:45 - Improved recovery 5:50 - Feeling less winded 6:45 - Does it feel easier? 8:15 - Can you do more work easier? 9:25 - Give them time (maybe months) ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Confused about what counts are cardio? Do you need it? How many minutes per week? In this solo episode, Doc Lyss shares all the information you'll need on cardiovascular training and what true cardio looks like. Referenced Videos: 🎥 Do your daily steps really matter? https://youtu.be/v3rGTv7LbwM 🎥 Running Zones 101: https://youtu.be/K3hF3dWe9Ro ⏰ Time Stamps: 0:00 - Introduction 0:35 - What is cardio? What counts? 1:20 - You don't have to be a runner. 1:40 - Cardio explanation/breakdown. 3:30 - What to think about with cardio. 5:00 - Does walking count? 7:05 - Do METCONS/circuits count? 9:09 - Low, moderate, and high intensity. 12:30 - Recommended guidelines. ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

In this solo episode with Doc Lyss, she chats about how to make progress overload training and repeating patterns less boring. This is the biggest reported obstacle she hears from her community, so Doc Lyss dives into some insightful, tough love tips for you! ⏰ Time Stamps: 0:00 - Introduction 0:44 - Be sure to like, subscribe, and review 1:00 - Why follow progressive overload anyways? 1:45 - Lifting is a skill 2:05 - Choosing the right weights 4:30 - The component of intensity 7:00 - Getting better = interesting 9:00 - Keeping progress markers 9:45 - Keep the rest of your training variable 11:30 - Mix up your lifting goal/training ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Join Doc Lyss in this solo episode where she covers training for performance vs aesthetics and all the intricacies including periodization, individual needs, and mapping out your unique goals. ⏰ Time Stamps: 0:00 - Introduction 0:44 - Disclaimer 2:07 - Performance vs Aesthetics 2:37 - Fat Mass + Muscle Mass 4:15 - "Fitness isn't a look, it's a skill." 7:30 - Effects of Nutrition 10:10 - Increasing Muscle Tissue 12:45 - Deficits and Training Volume 15:00 - Periodized Approach 18:22 - Is this the right season? 24:30. - Hypertrophy 25:20 - Strict Carb Sources 27:25 - Potential Fat Mass Increase 29:00 - Honest Conversation with Yourself ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running, and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting, or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Join Doc Lyss in this short + sweet episode that covers how to maintain your gains and strength WHILE running and doing cardio. Yep, it's very possible. 😉 🎥 What is Hybrid Training: https://youtu.be/QqU9Hmvz2ho 🎥 Hybrid Training Mistakes: https://youtu.be/TeepO-RrHcc 🎥 Runner Lifting Mistake: https://youtu.be/7TtK5JdmhAw ⏰ Time Stamps: 0:00 - Intro 0:32 - Maintain Your Gains 1:20 - Hypertrophy Year-Round 2:02 - Rep Ranges for Hypertrophy 2:30 - Maintain Intensity 3:18 - Two Hard Sets 4:40 - Quality, Quality, and Quality 5:12 - Dial in Your Nutrition ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Join Doc Lyss in this solo episode as she covers all things Zone 2; what it is, why it may feel frustrating or hard, how to make it easier, and the science behind adaptations. Enjoy and see you out there! 🎧 ✨ eBooks Discount Code for 10% Off: ZONE2YT 🎥 Running Zones: https://youtu.be/K3hF3dWe9Ro 🎥 Metabolism & Energy Systems: https://youtu.be/V8hF-K3_VL0 ⏰ Time Stamps: 0:00 - Introduction 0:30 - Giveaway 🥳 2:35 - Episode Overview 3:05 - What is Zone 2? 7:45 - HR with Zones 8:45 - Why it Feels Hard 10:55 - Gaining Fitness 14:30 - Run/Walk Option 16:45 - Season of Base Building 18:41 - Cross-Training 21:00 - Running Slow is a Skill 22:00 - Talk Test 25:40 - This Takes TIME 31:50 - Threshold Test 33:15 - Do Other Things Suffer? 38:15 - Real Talk with Yourself 40:00 - Keep Going!! ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

In today's solo episode with Doc Lyss herself, she recaps her entire 50 mile ultra marathon experience! From the days leading up to the race to all the things that happened within those 12 hours, Lyss covers it all and you're not going to want to miss this! Videos/Podcasts Referenced: 🎥 Everything I Packed to Run 50 Miles: https://bit.ly/46U9IKB 🎥 My First Ultra in 3 Years: https://bit.ly/40rP5mq 🎥 Return to Ultra Playlist: https://bit.ly/3FO3eAX 🎧 Training, Tapering and Running Q&A: https://bit.ly/3QKAzDb 🎧 Returning to Running After My Injury: https://bit.ly/3u7xPXN 🎧 So, You Want to Run an Ultra?: https://bit.ly/3MuaYf5 ⏰ Time Stamps: 0:00 - Introduction 0:57 - Why I Chose This Race 3:30 - The Course 4:41 - Days Leading Up to Race 8:18 - Race Morning 8:42 - Humid/Weather 9:25 - First Section & My Approach 11:07 - First Aid Station 15:00 - Salt Drink Madness 17:35 - In My Head 20:45 - Creek Dips 22:20 - See What I’m Made Of 23:10 - Playlist Saga 27:58 - Why I Puked 35:50 - Chugging Coke 42:40 - A GOOD DAY 49:00 - Wrap Up 50:00 - Recovery/Post Race/Fuel 52:50 - Training Game Plan ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

In today's solo episode with Doc Lyss herself, she talks all things strength seasons and why you need one! She also covers how to map it out in your yearly schedule and MUCH more. Happy Lifting! 🎧 ⏰ Time Stamps: 0:00 - Intro 0:27 - What Are Strength Seasons? 1:40 - How to Implement Proper Sets/Reps 3:03 - Volume and Adaptations 3:35 - Adjusting Running Volume 4:40 - How to Do It 5:18 - Choosing Season Duration 8:10 - Benefits of Muscle 9:00 - Balancing it All 10:00 - Awesome Sponsors 11:40 - What do you ACTUALLY Need? 15:00 - The Goal is to LOAD Properly 17:00 - Intensity Also Matters 18:30 - Increasing Weekly Sets 21:20 - Importance of Nutrition/Fueling and Sleep 24:50 - Measurable Progressive Training (TLM) ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/  ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/   🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method  🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u  → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly  → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q  🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love → Legion Code "DOCLYSS"

In this solo episode, Doc Lyss talks in depth about her approach to training this year for her 50 milers, how she approaches taper, and pre-race thoughts, and answers YOUR running and racing questions at the end! ⏰ Time Stamps: 0:00 - Intro 0:50 - Training Overview 2:00 - 30 Mile Weeks Approach 6:06 - Trained Smarter 7:30 - Training Phases1 7:15 - When Things Clicked 20:00 - Tapering 23:15 - Carbohydrate Approach 28:00 - Pre-Race Thoughts 34:00 - Q&A 34:23 - Question: Breaking Up Monotony 37:00 - Question: Race + Training Distance Jumps 39:20 - Question: How/Why to Do 3+ Hour Runs 44:25 - Question: Matching Race Elevation Gain/Loss 49:00 - Question: How Do You Pick Races? 51:30 - Question: Increases in Food/Carbs 53:15 - Question: Running 2x a Day? 55:55 - Question: Bodywork or Hydration Therapy 56:02 - Question: Choosing Rest Days 57:10 - Question: Fear of Signing Up for a Race 58:18 - Question: Trekking Poles 1:00:50 - Question: When Ready to Run Ultra 1:02:50 - Question: Lifting While Training 1:05:30 - Question: Rest Day Frequency 1:06:40 - Question: Beginner Trail Running Plan 1:08:00 - Question: How to Tell Ready for the Elevation → Follow Alyssa and her training programs on Instagram: ◇ @doclyssfitness // @thelyssmethod → Train with us in The Lyss Method where we do ‘Hybrid’ training on YOUR terms. ◇ We offer lifting, running and cardio programs for every fitness level and schedule. ◇ https://doclyssfitness.com/the-lyss-method Want to learn more about the science of running, lifting or hybrid training? Checkout our fan-favorite eBooks. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID HOW TO EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q → You can shop the podcast’s favorite supplements LEGION here with code DOCLYSS: ◇ https://shorturl.at/cyXY3

In this solo episode, Doc Lyss talks in depth about her injuries over the last few months and how she navigated returning to training and running, signing up for a 50 miler, moving through life hecticness and everything in between. 🎥 Time Stamps: 0:00 - Intro 0:47 - Rate, Review & Subscribe 1:13 - Injury Explanation/What Happened 5:40 - Importance of Starting Slow 6:50 - Shifting Cardio Modalities 9:07 - Summer Walk/Run Plan 11:15 - Second Injury in Colorado 13:05 - Life Stress 16:01 - Intentional Strength Training 18:04 - We Always Something to Work On 19:50 - Pain vs Soreness vs Injury 22:10 - Back to Running Tiered Approach 27:20 - Prioritizing Vert Training29:15 - What is Our Why & Showing Up34:00 - Keep Going36:50 - The Comeback38:00 - Have People in Your Corner39:12 - Wrap Up → Follow Alyssa and her training programs on Instagram: ◇ @doclyssfitness // @thelyssmethod → Train with us in The Lyss Method where we do ‘Hybrid’ training on YOUR terms. ◇ We offer lifting, running and cardio programs for every fitness level and schedule. ◇ https://doclyssfitness.com/the-lyss-method Want to learn more about the science of running, lifting or hybrid training? Checkout our fan-favorite eBooks. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID HOW TO EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q → You can shop the podcast’s favorite supplements LEGION here with code DOCLYSS: ◇ https://shorturl.at/cyXY3