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 Goals
2:58 Understanding When to Diet
5:57 The Importance of Muscle and Strength Training
9:08 Optimal Timing for Dieting During Training Seasons
12:11 Gradual Fat Loss and Body Recomposition
15:11 Maintaining Performance While Dieting
17:58 Navigating Energy Deficits and Recovery
21:09 Identifying Your Needs: Dieting vs. Eating More
23:56 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 menopause
Best exercises for bone density
Why resistance training matters
How to start strength training for bone health
Tips 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 Menopause
01:23 Understanding Bone Health and Menopause
07:44 The Impact of Estrogen on Bone Density
10:07 Exercise Interventions for Bone Density
21:58 Load-Bearing Exercises and Their Importance
24:36 The Importance of Resistance Training
32:56 Understanding Resistance Training Intensity
38:44 Practical Recommendations for Bone Health
46:00 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 happen
3:02 - Role of nutrition in performance
6:10 - Importance of protein intake
8:58 - Carbohydrates and performance
12:11 - Managing hunger and satiety
15:09 - Balancing macro-nutrients
18:20 - Why you may consuming more calories
24:24 - Adequate protein and energy demands
26:50 - Higher carbohydrates days
30:00 - 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-send
Join 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 memberships
Join month to month run only here: https://coach.everfit.io/package/UZ049074
Chapters
00:00 Introduction to the Fitness Philosophy
00:54 The Fitness to Say Yes Concept
02:19 Personal Journey and the Yes Year
04:29 Lessons from Outdoor Adventures
12:32 The Shift in Fitness Goals
16:08 The Impact of Life Changes on Fitness
19:54 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-yt
The 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:
Timestamps:
00:00 Atlanta Hyrox Recap
01:39 Noah's Performance Highlights
06:26 Training Strategies for Worlds
14:15 Corey and Team's Race Experience
24:33 Friendship and Support in Competition
27:20 Inspiration from Peers
28:40 Training Dynamics and Schedules
30:52 Race Strategies and Techniques
34:55 Understanding Race Layouts and Penalties
42:06 Personal Race Experiences and Goals
46:19 Skiing Strategies and Performance
49:13 Sled Push and Pull Dynamics
51:58 Burpees and Running Consistency
54:50 Lunges and Wall Balls Execution
58:37 Race Communication and Strategy
01:01:31 Navigating Race Challenges
01:03:41 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 Race
02:09 Coaches and Their Racing Plans
04:57 Corey and Devin's Race Strategy
09:12 Noah and Nick's Goals for the Race
13:21 Jake's Race Preparation and Goals
17:11 Discussion on Race Times and Expectations
18:14 Betting Strategies and Performance Goals
20:06 Training Insights and Personal Goals
22:43 Race Strategy and Team Dynamics
25:06 Event-Specific Training and Preparation
29:50 Strength Training and Conditioning
32:05 Pacing and Race Execution
41:24 Pacing Strategies for Races
42:20 Doubles vs. Solo Racing Dynamics
43:34 Managing Race Intensity and Recovery
46:27 Experiences with Race Challenges
48:12 Communication and Motivation in Team Events
50:46 Tapering Strategies for High-Intensity Events
01:01:03 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 is
How it may impact female physiology and hormones
Common myths vs. what the research really shows
Why context, individual goals, and lifestyle matter most
If 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 Podcast
00:30 Fasted Training Controversy
02:26 Defining Fasted Exercise
04:20 Female Metabolism and Fasted Training
10:00 Body Composition Effects of Fasted Training
16:28 Hormonal Impacts of Fasted Training
28:51 Understanding Exercise Guidelines and Activity Levels
37:48 Fasted Training: Risks and Recommendations
42:50 Navigating Menopause and Exercise
51:45 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 content
How her brand has shifted to focus on hybrid athletes, runners who lift, and lifters who run
Her journey from PhD student to expert in hybrid training and exercise science
A sneak peek into upcoming episode topics like fasting and female training
The move to more real-time, organic podcasting with live video recordings
Why this space still matters for busy women who want to learn and apply real science to their training
Whether 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 Recap
02:19 Trevor's Solo Race Insights
13:43 Carly and Dani's Doubles Experience
23:01 Strength Training for HYROX Preparation
24:51 The Importance of Baseline Fitness
26:57 Strategies for Event Pacing
29:41 Reflections on Race Strategy
33:23 The Balance of Strength and Endurance
36:52 Navigating the High Rocks Experience
39:04 Doubles vs. Solos: Which to Choose?
44:36 Understanding HYROX vs. CrossFit
49:57 Endurance Background and Pacing Strategies
52:54 Integrating CrossFit with High Rocks Training
54:51 Preparing for HYROX: Building a Strong Foundation
56:31 Race Reflections and Performance Analysis
01:01:56 Pacing Techniques and Race Strategy
01:10:11 Future Training Plans and Goals
🔥 Join the coaches of The Lyss Method as they break down their game plan for Hyrox DC! In this candid conversation, they discuss their race day strategy, training adjustments, and how they’re approaching key challenges.
From pacing and mental prep to sled push techniques and team dynamics, get an inside look at how experienced coaches tackle 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
⏩ 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 Journey
02:17 How They’re Training and Preparing
11:18 Developing a Race Day Strategy
18:59 Mastering Burpees and Staying Efficient
27:51 Event-Specific Training Adjustments
32:41 Team Dynamics and Communication
45:18 Sled Push and Pull Game Plan
46:17 Farmer's Carry and Grip Strategy
55:55 Wall Balls: Managing Fatigue and Breathing
01:01:23 Rox Zone Approach and Mental Prep
01:19:01 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 - Introduction
1:50 - My personal approach
6:00 - MacroFactor app
7:25 - Setting minimums/ranges
12:25 - Listening to hunger/body
17:25 - Tracking holidays/traveling/dining out
23:40 - Ebb and flows of lifestyle nutrition
26:00 - History of tracking and maintenance
29:00 - Benefit and intention of tracking
32:20 - 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 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