The Hybrid Lab with Dr. Alyssa Olenick
Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.
Wed, April 23, 2025
EP 80: TLM Coaches Chat ATL Hyrox
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
Wed, April 16, 2025
EP 79: Fasted Training for Women: Helpful Hack or Hormonal Havoc?
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
Tue, April 08, 2025
EP79: The Hybrid Lab - New Name, Same Lyss. The podcast rebrand and why I did it.
🎙 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!
Tue, April 01, 2025
EP 78: DC HYROX Recap, TLM Coaches Chat.
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
Fri, March 21, 2025
Episode 77: DC HYROX Coaches Chat: Strategy, Training & Pre-Race Feelings
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 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
Tue, March 18, 2025
Episode 76: The macro tracking approach you've never heard of till now
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
Mon, December 16, 2024
Episode 75: Where to start with your health and fitness.
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/
Wed, November 13, 2024
Episode 74: Why you should maintain more miles in your off season.
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/
Fri, November 08, 2024
Episode 73: Exercise training for menopause with Dr. Alyssa Olenick.
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/
Thu, October 31, 2024
Episode 72: How I trained all year to run 100 miles.
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/
Wed, July 17, 2024
Episode 71: Your first 50k, how to train to crush the day & mistakes to avoid.
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/
Wed, June 05, 2024
Episode 70: Why running in the heat is so hard & how to make it easier.
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
Wed, May 08, 2024
Episode 69: What to look for in lifting programs for runners.
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
Wed, March 20, 2024
Episode 68: How to train for altitude
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
Wed, March 06, 2024
Episode 67: Is your cardio working?
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
Wed, January 24, 2024
Episode 66: What counts as cardio?
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
Thu, January 11, 2024
Episode 65: Making Progressive Overload Training More FUN
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
Wed, January 03, 2024
Episode 64: Training for Performance vs Aesthetics
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
Wed, December 06, 2023
Episode 63: 3 tips for maintaining muscle while doing cardio.
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
Wed, November 29, 2023
Episode 62: Make zone 2 cardio training easier, why it's so hard & tough 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
Wed, November 08, 2023
Episode 61: 50 Mile Ultra Marathon Race Recap
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
Thu, November 02, 2023
Episode 60: Planning Strength and Muscle Building Seasons
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"
Wed, October 25, 2023
Episode 59: 50 MILER - Training, tapering & running Q&A
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
Thu, September 21, 2023
Episode 58: Returning to Running After Injury (My Recovery & Mindset Approach)
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
Wed, August 09, 2023
Episode 57: WOMEN AND CREATINE, should you take it?
In this solo episode with Doc Lyss, she dives into some of the most common questions about creatine and women she often gets. If you missed our first podcast on creatine (all things creatine) be sure to go back and listen to that! ⏰ Time Stamps: 0:00 - Introduction 1:05 - What is creatine? 1:50 - Does creatine make you fat? 3:05 - You may need to adjust dosage. 3:35 - Creatine and the menstrual cycle 4:46 - Is it safe for pregnancy & breastfeeding? 7:15 - Creatine monohydrate, 3-5g per day 🎥 All Things Creatine Video: → https://youtu.be/W9-IFP_nUcs?si=azcz0WPf7moWW7ol 🎧 All Things Creatine Podcast: → https://spotifyanchor-web.app.link/e/b33aa6FoPGb ⭐️ 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
Wed, June 14, 2023
Episode 56: What is Hybrid Training?
In this solo episode with Doc Lyss, she dives into what hybrid training (or concurrent training) truly means and how to take a seasoned approach in YOUR hybrid training to support longevity and your varying goals across the year. ⏰ Time Stamps: 0:00 - Introduction 1:25 - What is hybrid training? 4:15 - "Concurrent" training 7:30 - Meeting in the middle 8:00 - Training in seasons 12:00 - Choosing YOUR hybrid ⭐️ 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
Wed, May 31, 2023
Episode 55: How Many Steps Should You Get Daily
In this solo episode with Doc Lyss, she dives deep into the hot topic discussion of "how many steps do I really need to be getting daily?" She goes over and breaks down various studies, outlines the current recommended step ranges, covers the health benefits of daily steps (blood glucose, metabolism, etc.), and goes over step count considerations for sedentary vs active individuals! ⏰ Time Stamps: 0:00 - Introduction 2:00 - How many steps do I need daily? 6:20 - Why to possibly add more steps 7:40 - Walking pace 8:40 - What if I am already active? 16:00 - Activity level breakdown 18:00 - Active vs Sedentary 23:00 - Why is walking good for us? 24:30 - Breaking up sitting ⭐️ 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
Wed, April 19, 2023
Episode 54: Better Ways to Sync Your Menstrual Cycle
You've likely seen an uptick in "cycle syncing" content across social media platforms and may even be confused about what to do/not do. Well, in this episode, Doc Lyss goes in depth about: the menstrual cycle overview, impacts of our cycles/hormones, performance across the month, lifestyle factors that play a role, nutritional guidance, ways to cater training to YOUR UNIQUE and individual body/needs, tracking metrics, using RPE to train, and MUCH much more. You won't want to miss this one! Past Podcast Episodes Referenced: 👉 https://bit.ly/49inTuh (Menstrual Cycle Myths) 👉 https://bit.ly/42MQaXu (The Big 3 for Females) 👉 https://bit.ly/3SIoGxm (Mindset/Behavior Change) ⏰ Time Stamps: 0:00 - Introduction 2:20 - Setting the stage 3:30 - Discussing the nuance 4:45 - Working with our cycles 5:30 - Phases of the menstrual cycle 9:00 - Focusing on the base/basics first 10:00 - Eating ENOUGH 13:30 - Well-structured training program 19:40 - Using RPE in your training and why 26:30 - Nutrition approach and your metabolism 32:30 - Carbohydrate timing 35:00 - Protein timing 37:50 - Hydration/electrolytes 39:50 - Sleep hygiene and supplements 43:00 - Creatine and caffeine 44:00 - Mental/cognitive thoughts 45:00 - Data on performance 47:00 - Monthly approach 54:00 - Recap FOLLOW THE MESSY MIDDLE ON SOCIAL : - Follow Alyssa on Instagram SUPPORT THE PODCAST: - Get 20% off your first order of Legion Supplements with code “DOCLYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod
Wed, March 29, 2023
Episode 53: Stop Making These Hybrid Training Mistakes
In this solo episode with Doc Lyss, she sits down to talk about some of the biggest complaints she hears when someone is combining lifting and running (hybrid/concurrent training) or adding lifting into their running training/routine which is that they are fatigued, sore, and tired. Doc Lyss gets into WHY this may be happening and what are some common mistakes that she sees. She walks through what taking a "seasons" approach means and the importance of that approach, how to manage volume, what RPE to focus on, and MUCH more. Hybrid athletes... you won't want to miss this one! ⏰ Time Stamps: 0:00 - Introduction 2:00 - Biggest complaints 2:20 - What season are you in? 3:00 - Common mistakes 4:45 - Volume management 8:50 - The goal is to MAINTAIN 11:00 - Using RPE when lifting 11:25 - Consistent training program1 6:30 - Seasoned approach 18:20 - Tired legs is okay/normal ⭐️ 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
Wed, February 22, 2023
Episode 52: Cold Exposure, Exercise Recovery, and What You Need to Know
The hot topic of the century... COLD EXPOSURE. In this solo episode, Doc Lyss discusses all-things cold exposure in the context of exercise recovery and performance. Additionally, she dives into what the parameters are for "cold exposure", looks deeper into literature, and reviews short-term responses and long term adaptation responses to cold exposure. You won't want to miss this one! ⏰ Time Stamps: 0:00 - Introductions 2:00 - Acute + longer term exposure 3:10 - Let's define cold exposure? 4:45 - Acute response explained 8:00 - Looking at the data 11:30 - What about CF/elite athletes? 13:45 - Brief conclusion 15:15 - Looking at literature post resistance training 21:10 - Aerobic/endurance training 23:45 - The caveats 26:00 - Brief conclusion 28:05 - Final overview & recommendations ⭐️ 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
Wed, January 25, 2023
Episode 51: Is Hybrid Training Hurting Your Fitness?
In this solo episode with Doc Lyss, she breaks down the common misconception around hybrid (concurrent training) - losing fitness. She explains why this isn't true and what is ACTUALLY happening if you add in a different training modality or start using a different energy system. Doc Lyss also covers the benefits of using RPE for adaptations, what to do when you are starting hybrid training, and the importance of taking a seasoned approach. ⏰ Time Stamps: 0:00 - Introduction 1:25 - Common concern 2:10 - What is hybrid training? 3:15 - What is actually happening 4:45 - Keep going, you will ADAPT 6:25 - Using RPE for training 7:12 - Taking a seasoned approach 9:00 - Your training age plays a role1 0:30 - Nutrition analogy 11:30 - My 'Hybrid' eBook 12:45 - Give yourself patience ⭐️ 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
Tue, December 13, 2022
Episode 50: Picking a Protein Supplement with Doc Lyss
Are you overwhelmed by how MANY protein supplement/powders there are to choose from and available? Do you know what you should *actually* be looking for when choosing a protein supplement? In this solo episode with Doc Lyss, she dives deep into what you want to look for when choosing a protein supplement, what protein supplements actually are, and the importance of transparency of labeling to ensure you are getting what you truly need in a supplement! ⏰ Time Stamps: 0:00 - Introduction 1:30 - Legion 1:55 - What is a protein supplement? 3:00 - What to look for in a protein supplement! 4:20 - Label transparency/3rd part tested 5:00 - Leucine amounts 6:25 - Plant protein 8:00 - Different kinds of protein ⭐️ 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
Tue, September 27, 2022
Episode 49: Running Zones 101 with Doc Lyss
In this solo episode with Doc Lyss, she covers ALL things running zones. She dives into what "zones" are, what each zone's pace/intensity looks like, how much time we should be spending training in each zone, and MUCH MUCH more. And of course, she will talk about SCIENCE. While this podcast primarily refers to running, this can be applicable to rowing, cycling, and other forms of cardio & conditioning! ⏰ Time Stamps: 0:00 - Introduction 1:45 - Let's talk ZONES 2:45 - Zone applications 3:35 - There are 5 zones 4:45 - Zone 1 6:30 - Zone 2 7:15 - Cardiovascular base/capacity 8:15 - Improve oxygen delivery 10:15 - High volume capacity 12:50 - Lactate levels 14:45 - Zone 3 16:30 - Threshold run 18:4 - Zone 4 and 5 19:50 - Higher intensity training 23:00 - Zone dosage 25:00 - 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
Wed, August 10, 2022
Episode 48: Menstrual Cycle Training Myths with Doc Lyss
In this solo episode with Doc Lyss, she dives deep into the information (and myths) on menstrual cycle training and hormones going around the fitness space. While some information is valid — a lot isn't, and the rest loses context on what it means. Get ready to learn about the recent popular claims, science-based evidence and data, what those claims are, and what we should focus on. Grab your notebook and enjoy. You won't want to miss this episode! ⏰ Time Stamps: 0:00 - Introduction 4:15 - "Specific protocol for menstrual cycle based training" 4:50 - What the data looks like 5:40 - "You should change your training" 6:35 - Menstrual cycle explained 8:50 - "Only trail 2 weeks of the month" 9:40 - Your training program matters1 0:40 - We have unique, individual cycles 11:20 - Importance of nutrition1 3:33 - Protein recommendation 15:00 - Adequate carbohydrate 17:15 - Looking at data (cognitive/emotion) 18:50 - Luteal vs follicular phases 21:00 - Recommendations 23:00 - What should* be suggested 23:40 - Using RPE in your training 25:00 - Elevated cortisol 27:00 - Recap/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
Wed, May 04, 2022
Episode 47: All Things Creatine with Doc Lyss
In this solo episode with Doc Lyss, she covers ALL THINGS CREATINE . One of the most widely studied and evidence-based supplements. She thoroughly covers what creatine is, if creatine is safe, who should be taking creatine, what kind to take, how much to take and she also answers all of your commonly asked questions! This episode is FULL of information you won't want to miss. ⏰ Time Stamps: 0:00 - Introduction 1:45 - WIDELY studied 2:30 - What is creatine? 3:10 - What does it do/benefits? 5:15 - Is creatine safe? 6:30 - Water retention 7:15 - Elevated creatine 8:08 - How much do I take? What kind? 9:00 - When do I take it? 10:00 - What if I stop taking it? 12:05 - Can women take it? 13:45 - Timing? 14:15 - Can I take it with caffeine? 15:20 - 3rd party tested 16:30 - Mixing issue/dissolving 17:15 - Does it help with fat loss? 18:18 - If I miss it, will I get weaker? 19:00 - Minimum workout volume? 19:30 - Long term affects? 19:50 - Creatine in protein powder 20:05 - Electrolytes, creatine, pre-workout 20:50 - How do I make it taste better? 21:20 - Does it help recovery? 21:30 - Good for endurance athlete? 22:22 - Do I have to push performance for results? 23:00 - Take with food? 24:35 - Hair loss? 25:00 - Recap/wrap up ► All Things Creatine IG Post ► Energy Systems Video ► Exercise Physiology Podcast ⭐️ 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
Mon, March 21, 2022
Episode 46: How To Adventure More This Year with Laura Hall
In this episode, Lyss and Laura chat in depth about all things getting outdoors and adventuring. They cover topics like how and why we should be redefining what it means to adventure, fitting adventure into your unique life/schedule, planning trips/hikes/adventures, safety and SO SO MUCH MORE. ► Follow Laura on IG ► Back of the Pack ► Lyss’s Backcountry Page ► Lyss’s Amazon Page ► REI Events Pages ► Messy Middle - Zion Episode ► Messy Middle - Grand Canyon Episode ► Trailblazers Community ► Send Femme Community ► Get your Copy of ULTRA ► Brendan Leonard - Sixty Meters to Anywhere ► Brendan Leonard - New American Road Trip Mixtape FOLLOW THE MESSY MIDDLE ON SOCIAL: - Follow Alyssa on Instagram - Follow the Podcast on Instagram SUPPORT THE PODCAST: - Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod
Mon, March 07, 2022
Episode 45: Thoughtful Strength Coaching and Identity Work with Allison Tenney
In this episode, Lyss and Allison talk about a wide variety of topics and dive deep into graceful industry call-outs backed with calls-to-action. They talk about inclusivity and accessibility to strength training and the importance of a well thought out strength training program. Their conversation continues and they talk about anti-racism work, identity work, showing the f*ck up and everything in between. ► Follow Allison on IG: https://www.instagram.com/allisontenney/ ► Ignited Leadership Summit: November 11-13 in Austin, TX ► The Den - Online Group Strength & Conditioning Program ► The Den Download Podcast ► Shante Cofield IG - The Movement Maestro ► Seven Stones Leadership - Gina LaRoche & Jen Cohen ► Karin’s Behavior Change Podcast ► Balance is BS Podcast ► Radical Self-Responsibility Podcast FOLLOW THE MESSY MIDDLE ON SOCIAL: - Follow Alyssa on Instagram - Follow the Podcast on Instagram SUPPORT THE PODCAST: - Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod
S3 E5 · Mon, February 21, 2022
Episode 44: The Big 3 for Active Females with Lyss
In this solo episode with Lyss, she talks about something near and dear to heart (and PhD)... considerations (nutritional) for active females and menstruating individuals while training and living everyday life. Lyss breaks down the 3 biggest considerations she believes are vital to supporting females and menstruating individuals who have performance goals, enjoying training for fun or who are training for a sport/race. These considerations support output, recovery, longevity, overall health and the ability to train hard, get faster and feel GOOD doing so. ⏰ Time Stamps: 0:00 - Introduction 2:30 - Carbs, protein, and overall calories 2:45 - Overall caloric intake 3:45 - Energy availability 5:00 - Studies/data 5:35 - Recommended intake 9:10 - Fueling FIRST 11:05 - Carb and protein importance 13:15 - Carb timing 13:45 - Strict carb examples 14:20 - Menstrual cycle and carbs 17:55 - Protein, protein, protein 19:00 - Why it's important 20:35 - Caloric intake as the foundation 22:45 - Acute and long-term benefits 23:50 - Wrap up/recap → My Made App: https://www.mymadeapp.com/ → FREE Macro Calculator: https://bit.ly/3ANgNx9 → How to Eat More Protein YouTube Video → Lyss’s Protein Posts on Instagram ⭐️ 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
S3 E4 · Mon, February 07, 2022
Episode 43: Seasons of Nutrition and Macros with Emily Duncan
In this episode, Em and Lyss discuss the different seasons of nutrition, the importance of each of them from a periodized approach and the varying ways to track macronutrients. They also chat about the importance of understanding each person’s individual need, what works for them based on their lives, where they’ve been, where they want to go and what’s most sustainable & realistic. Em and Lyss also dive into how internal conversations around living in true alignment with values and behaviors is a way to ensure the life someone truly wants to be lived, is being lived. This is a long episode, but filled with tons of education, good conversation and thought provoking questions! ► Follow Emily on IG: https://bit.ly/35Fa8cW ► Work with Emily: https://bit.ly/3gl9OlX ► Join Her Email List: https://bit.ly/3gl9XWx ► Emily's Podcast (Apple): https://apple.co/3oqBuds ► Emily's Podcast (Spotify): https://spoti.fi/3rucqEt ► Emily's Website: https://bit.ly/35UFkW1 ► ‘The Sweet Spot’ Book: https://amzn.to/3rqQwle ► Alyssa’s Macro Calculator: https://bit.ly/3ANgNx9 ► Behavior Change Podcast with Karin: https://bit.ly/3noWLUo ► Reverse Dieting Podcast with Alex: https://bit.ly/3omaITu FOLLOW THE MESSY MIDDLE ON SOCIAL: - Follow Alyssa on Instagram - Follow the Podcast on Instagram SUPPORT THE PODCAST: - Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod
S3 E3 · Mon, January 31, 2022
Episode 42: 4 Biggest Hybrid Training Mistakes with Lyss
In this solo episode with Lyss that you won't want to miss, she goes over the (4) biggest hybrid training mistakes and how to avoid making those mistakes in your very own hybrid training! ► HYBRID eBook: https://bit.ly/3JCsIly ► ENDURE 5k Prep Plan: https://bit.ly/3qN821t ► 5k Week Aerobic Base Building Challenge: https://bit.ly/3pO5twW ► Hybrid Training Spectrum Post: https://www.instagram.com/p/CMhaezbAoad/ ► Combine Lift + Running Post: https://www.instagram.com/p/CN5TF_Ag4Ts/ ► Another Hybrid Training Post: https://www.instagram.com/p/CKb3lmxAtPx/ FOLLOW THE MESSY MIDDLE ON SOCIAL: - Follow Alyssa on Instagram - Follow the Podcast on Instagram SUPPORT THE PODCAST: - Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod
S3 E2 · Mon, January 17, 2022
Episode 41: A Year of Radical Self Responsibility with Lyss
In this solo episode with Lyss, she talks about her theme for the upcoming year - a year of radical self responsibility - which means getting out of our own way sometimes, taking ownership of our choices (with grace) and taking responsibility for our actions and what we want as outcomes in our lives. You won’t want to miss this one! ► Here is Karin’s Podcast Interview #1 ► Here is Karin’s Podcast Interview #2 ► Check out ‘The Sweet Spot’ Book FOLLOW THE MESSY MIDDLE ON SOCIAL: - Follow Alyssa on Instagram - Follow the Podcast on Instagram SUPPORT THE PODCAST: - Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. -Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod -Support This Podcast: https://anchor.fm/the-messy-middle-podast/support
S3 E1 · Mon, January 10, 2022
Episode 40: Approach Behavior Change Better This Year with Dr. Karin Nordin
In this episode with Dr. Karin Nordin, we talk about setting New Year's goals and why they are positive, long-term sustainable behavior change, re-framing the way we think, tangible things you can do to create these shifts and discipline vs. skill development. We also talk about how and why to embrace failure. You won't want to miss this episode! Listen to Karin's Season 2 Episode Follow Karin on IG Karin’s Website Purchase the replay of Karin's December “Change Academy” workshop which was all about New Year's resolutions. It's a 1-hour evidence-based workshop & includes a PDF workbook. https://bodybrainalliance.mykajabi.com/offers/iTmxY42o FOLLOW THE MESSY MIDDLE ON SOCIAL: Follow Alyssa on Instagram Follow the Podcast on Instagram SUPPORT THE PODCAST: Get 20% off your first order of Legion Supplements with code “LITTLELYSS”. Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod Support This Podcast: https://anchor.fm/the-messy-middle-podast/support
S3 E38 · Mon, November 01, 2021
EP 39:Race, discrimination and family dynamics impact on health Dr. Mackenzie Minniear
Join us this week for our episode with Dr. Mackenzie Minniear. Dr. Mack and she is a PhD, professor and researcher who works at UGA study communication and how family dynamics, race, ethnicity and discrimiation all shape our health and wellbeing. This episode helps debunk some of the common myths around ethnicity and race in health and wellness and the real impact these things can have on health outcomes. Recommended Resources: Podcasts: Codeswitch, Rough Translation, Still Processing Websites: Psychologybenefits.org/res, http://www.raceconscious.org/ @inliftingcolor Social: Instagram: @_fair_lab_ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S3 E36 · Mon, October 25, 2021
EP38: Reverse Diet Realities with Alex Maclin
In this episode with Alex Maclin we cover the basics of how to meet yourself where you are at in your nutrition and fitness. With a brief chat on him leaving his Ph.D. program to pursue a career in fitness and nutrition. Alex helps us walk through his approach to reverse dieting with his clients, what this looks like, who it is for, what it actually is and how you can approach this! If you have been struggling with consistent nutrition for years THIS is the episode for you! Alyssa’s Macro calculator: https://view.flodesk.com/pages/5e0d543c96d976002746c280 Bethany’s ebook: https://www.ironsoulvb.com/store/iron-soul-guide-to-chasing-health-and-living-a-full-life Layne Norton Reverse dieting book: https://biolaynestore.com/products/the-complete-reverse-dieting-guide-e-book Social: Instagram: @alexqmaclin Website: https://www.alexmaclin.com/ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S3 E35 · Mon, October 18, 2021
EP 37: Lazy Lyss Nutrition
Join us this week as Lyss talks about her approach to nutrition called “Lazy Lyss nutrition”. How she simplifies shopping, making meals & reducing the mental effort of feeding ourselves. Lazy lyss nutrition guide: https://view.flodesk.com/pages/5fa0894e2a56071817e66fa5 FUEL: littlelyssfitness.com/nutrition code messymiddle3 for 15% off Legion Supplements: CODE MESSYMIDDLE 20% off first order MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S3 E34 · Mon, October 11, 2021
EP 36: Strength Training for Climbers with Dr. Natasha Barnes
Join us for this episode with Dr. Natasha Barnes of Natasha Barnes Rehab. Dr. Barnes grew up a competitive rock climber till a finger injury caused her to stop. After realizing that climbing on the hurt finger actually helped make it stronger, she reframed her view on rehab and her sport, going on to pursue a Doctor of Chiropractic to help others do the same. Dr. Barnes has since cross dabbled in competitive powerlifting, competing at the national level alongside climbing. She now works with climbers helping them reframe how they view strength training in their climbing routine. Social: Instagram: @natashabarnes Website: https://natashabarnesrehab.com/ Youtube: https://www.youtube.com/channel/UCHgE4fsFgNTzHdjjNlDf2cg Facebook: https://www.facebook.com/doctornatashabarnes/ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S3 E33 · Mon, October 04, 2021
EP 35: Creating Coaching Confidence with Jasmine Braxton
In this episode with Jasmine Braxton of Strong Flexy Healthy we talk about why she decided to pivot from pre-DPT, to personal trainer, to leaving the floor to help other coaches and trainers elevate the industry. Jasmine has created a system developed to help coaches and trainers with their biggest struggles -- mainly, how to ACTUALLY program for your clients. Join us for this amazing conversation on coaching, programming & how we can work together to change the way others view fitness professionals. Recommended Resources 1. Elevate the Trainer, the best email list on the internet if you're a FitPro- Email List 2. FitPro Development Mentorship: https://www.strongflexyhealthy.com/fitpro-mentorship 3. Design It Better VIP Day: https://www.strongflexyhealthy.com/vipday 4. Free assessment video: https://view.flodesk.com/pages/613947e78a9a21678c2d3fec Instagram: @strongly_jasmine Website: https://www.strongflexyhealthy.com/ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S3 E32 · Mon, September 27, 2021
EP 34: Running for Health
Join us this week as Lyss talks about how you can incorporate running into your routine for general health. This episode is for those who want to run for fun, health and without the pressure of racing or training ENDURE: www.littlelyssfitness.com/running code messymiddle3 for 15% off MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S3 E37 · Mon, September 20, 2021
EP 33: Lessons in Boundary Setting with Lyss
Join us this week as Lyss talks about how she approaches setting boundaries, why she does it, where she has struggled, what this looks like and how she’s reframed it from being selfish or “mean” vs an act of both self care and way to help make herself better for others. MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S3 E30 · Mon, September 13, 2021
EP 32: Making the Most of your Mindset With Dr. Karin Nordin
Join us this week for our episode with Dr. Karin Nordin. A curriculum director at Precision nutrition, PhD in Mindset theory and online coach. Join us in this episode where we talk about all things from how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works. Myth busting ‘mindset coaches’ and how we actually change our behavior. Wrapping it up with curriculum design and how we can educate better in the online space. Recommended Resources: For curriculum design: bodybrainalliance.com/sixhoursyllabus Social: Instagram: @karinnordinphd Website: https://bodybrainalliance.com/home Email! hello@karinnordinphd.com MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E29 · Mon, May 24, 2021
Ep. 31: Outdoor Adventure & Zion Planning with Bethany Taylor
Useful Prep Information: National park websites for each park. Info for passes, busses/shuttles, water sources, trail reports, weather reports, trail closings, etc. Alltrails and/or trailrunproject or hikingproject apps. These app will often have reports on trail conditions, water resources, etc. Utilize blog & youtube video resources of those who recapture their experience, gear, logistics Gear rental: REI, your university/college outdoor rec center, or local outdoor store Zion trip details: West Rim Trail Zion Stayed at campsite 8, recommend spots 3-6 Flew into Las Vegas Stayed in Airbnb in hurricane day before & after Suggested day hikes: Angels landing, west rim, east rim, observation point, narrows for Gear we used: Big Agnes tents Big Agnes & Mammut 30 degree sleeping bags Bethany REI pack, Alyssa Gregory (older) Sleeping pad: Alyssa, z-lite pad. Bethany, Big Agnes. Shoes: We both wear Altra lone peaks Poles: Black diamond z pole & ultimate direction poles Sawyer water filter Posts we referred to: All of Alyssa’s outdoors post: https://www.instagram.com/littlelyssfitness/guide/outdoors/18175277584035148/ All Bethay's outdoor post: https://www.instagram.com/bethanycorataylor/guide/trail-running-hiking-and-mtb/18141361333119547/ Bethany’s former episode on the Messy Middle Podcast: https://anchor.fm/the-messy-middle-podast/episodes/EP-15-Digging-Deeper-and-Getting-Dirty-with-Bethany-Taylor-en9hqh Save 15% off any one product with code Messymiddle3 off Alyssa’s website. www.littlelyssfitness.com/programs MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee </p
S2 E29 · Mon, May 17, 2021
EP 30: Menstrual Cycle, Birth Control and Sports Performance with Alyssa and Claire Zai
This episode is a solo episode with Alyssa, co-hosted by Claire Zai. Claire works for/with the highly respected Barbell medicine, has a masters in Biomechanics and works in the research field. Claire is also an incredibly strong female power lifter and competitive athlete. Both Alyssa and Claire are passionate about good education around female sports and the menstrual cycle. Together Claire and Alyssa take you through the basics of your cycle. How it does or does not your metabolism, strength training and exercise performance. With practical tangible takeaways on ways to actually manage and work with your physiology. MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E28 · Mon, May 10, 2021
EP 29: Men & Body Image: A Movement that Not Just for Women with Dan Feldman, RD
Dan Feldman is a registered dietitian and competitive powerlifter. He works full-time as a nutrition coach for Macros Inc., and owns a Telehealth private practice. In addition to coaching and powerlifting, Dan spends a great deal of time reading and disseminating nutrition research, as well as promoting a positive body image for men. Find Dan on Instagram (@powerlifterdietitian) and Facebook . Dan’s Website: http://www.danfeldmanrd.com MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E26 · Mon, May 03, 2021
EP 28: Changing your Path and Becoming a Better Coach with John Noel
John Noel is a certified personal trainer, online coach, and professional natural bodybuilder. He has a degree in actuarial science which is rooted in advanced mathematics, predictive modeling, and risk management. John made his messy middle career transition to fitness while keeping his mathematical skills. He’s able to stay objective in making calculated decisions on how to structure and adjust things like caloric intake, macronutrient breakdown, and progressive training to build muscle and lose fat without the need for restrictive diets or extreme workouts programs. Work with John at Level Ten Coaching: https://www.leveltencoaching.co/john Follow John on Instagram (@_john.noel) MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E25 · Mon, April 26, 2021
EP 25: Epic Wellness and Performance with Amanda Leibovitz
Dr. Amanda Leibovitz is a licensed therapist and certified mental performance consultant with a strong calling to empower others with the knowledge, awareness, and skills needed to navigate life on their own terms. In addition to earning her MA in Counseling and PhD in Educational Psychology, she has completed specialized training in EMDR therapy, mindfulness-based stress reduction, DBT skills, nonviolent communication, and performance enhancement. Amanda’s unique blend of experience, education, and training allows her to integrate effective strategies for high performance with proven approaches to mental health counseling to emphasize clients’ personal strengths and values as important vehicles for change. Find Amanda on Instagram @epicwellnessco , twitter , or facebook . Learn more about Amanda’s services at https://epicwellnessco.com/ BOOKS The Body Keeps the Score by Bessel van der Kolk Full Catastrophe Living by Jon Kabat-Zinn Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski & Amelia Nagoski Self-Compassion by Kristin Neff Odysseus in America: Combat Trauma and the Trials of Homecoming by Jonathan Shay ARTICLES Mol et al. (2005). Symptoms of post-traumatic stress disorder after non-traumatic events: evidence from an open population study. The British Journal of Psychiatry , 186(6), 494 – 499. 10.1192/bjp.186.6.494 Van der Kolk et al. (2007). A randomized clinical trial of eye movement desensitization and reprocessing (EMDR), fluoxetine, and pill placebo in the treatment of posttraumatic stress disorder: treatment effects and long-term maintenance. Journal of Clinical Psychology, 68(1), 37-46. 10.4088/jcp.v68n0105. Price et al. (2017). Effectiveness of an extended yoga treatment for women with chronic posttraumatic stress disorder. The Journal of Alternative and Complimentary Medicine. 23(4), 300-309. 10.1089/acm.2015.0266 Van der Kolk. (2006). Clinical implications of neuroscience research in PTSD. Annals of the New York Academy of Sciences, 1071(1), 277-293. 10.1196/annals.1364.022 MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: <a href="htt
S2 E24 · Mon, April 19, 2021
EP 27: A Grand Adventure: Alyssa’s R2R2R Experience and Advice
Join Alyssa in this weeks episode as she re-caps her experience running 50 miles in one day across the grand canyon from the south to the north rim AND BACK. Answering your use questions on gear, the experience, her training advice and what she would do differently if she was to do it again. Tune in this week to join Alyssa on yet another crazy trail adventure! MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E23 · Thu, April 15, 2021
EP 26: Part 2: Diversity, Physical Therapy, Fitness, Mindset, and More with Dr. Yusra Iftikhar
Yusra is a recent graduate of the Duke Doctor of Physical Therapy Program and is a writer, blogger, and fierce mental health and minority advocate. Yusra's writing has been featured on sites such as New Grad Physical Therapy, the National Eating Disorders Association, Recovery Warriors, the American Physical Therapy Association Blog, and The Mighty. Yusra hopes that through her writing she will be able to provide honest insight to life as a physical therapist while navigating the beautiful struggles that are mental wellness and social justice. See the DPT Diaries Website: https://thedptdiaries.com/ Check out Yusra on Instagram (@thedptdiaries) , Facebook , Twitter , and Youtube . MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E23 · Mon, April 12, 2021
EP 26: Part 1 - Diversity, Physical Therapy, Fitness, Mindset, and More with Dr. Yusra Iftikhar
Yusra is a recent graduate of the Duke Doctor of Physical Therapy Program and is a writer, blogger, and fierce mental health and minority advocate. Yusra's writing has been featured on sites such as New Grad Physical Therapy, the National Eating Disorders Association, Recovery Warriors, the American Physical Therapy Association Blog, and The Mighty. Yusra hopes that through her writing she will be able to provide honest insight to life as a physical therapist while navigating the beautiful struggles that are mental wellness and social justice. See the DPT Diaries Website: https://thedptdiaries.com/ Check out Yusra on Instagram (@thedptdiaries) , Facebook , Twitter , and Youtube . MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E22 · Thu, April 08, 2021
EP 22: Part 2: Movement and Mental Health with Kait and Julie Chrysosferidis
TW: suicide. Kait and Julie talk about how to move when your mental health isn’t the best and how counseling works. Julie Chrysosferidis is a 4th year doctoral candidate in Clinical Psychology and a 200-hour Registered Yoga Teacher. She received her Masters in Psychology from Georgia Southern University in 2017, and has been practicing yoga since 2014. Recommended resources: Find counseling near you: https://www.psychologytoday.com/us Looking after someone with mental health problems: https://www.cci.health.wa.gov.au/Resources/Looking-After-Others Self-help resources for mental health: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself Guided Meditation Walk: https://www.youtube.com/watch?v=kxa8RpmVBUQ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
S2 E22 · Mon, April 05, 2021
EP 22: Part 1: Movement and Mental Health with Kait and Julie Chrysosferidis
Kait and Julie define mental health, talk about self-care, and the relationship between movement and mental health. Julie Chrysosferidis is a 4th year doctoral candidate in Clinical Psychology and a 200-hour Registered Yoga Teacher. She received her Masters in Psychology from Georgia Southern University in 2017, and has been practicing yoga since 2014. Recommended resources: Find counseling near you: https://www.psychologytoday.com/us Looking after someone with mental health problems: https://www.cci.health.wa.gov.au/Resources/Looking-After-Others Self-help resources for mental health: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself Guided Meditation Walk: https://www.youtube.com/watch?v=kxa8RpmVBUQ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
S2 E21 · Mon, March 29, 2021
EP 25: Nutrition is More Than What You See Online with Kate Lyman
Kate Lyman is a nutrition coach and has been in the fitness industry for nearly a decade. She has a Bachelor's degree in Exercise Science, a Master's degree in Public Health, and is a Certified Health Education Specialist, and combines this educational background with her own experience to help people improve their body composition, performance, and overall health. She shares nutrition education through social media, where she breaks dieting myths and empowers people to make sustainable changes to their diets. Kate believes in good workout buddies, kindness, pink sugar cookies, long hikes, a 9 p.m. bedtime, and sharing evidence-based truth. Visit Kate’s website: https://www.katelymannutrition.com/ Follow Kate on Instagram (@klnutrition) , Facebook , and Pinterest . MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E20 · Mon, March 22, 2021
EP 24: Injury, Mobility, and Strength Facts and Fallacy with Dr. Taylor Eckel
Taylor is a physical therapist and strength coach who enjoys working with a wide variety of patients, particularly those whose pain prevents them from doing the activities they love. Through her clinical rotations across the US, she has worked with athletes at all levels of sport, from middle school and high school athletes to NFL players, Olympians, Division I student athletes, and barbell sport athletes. Taylor believes all patients deserve elite level care to reach their goals and is passionate about empowering patients to take ownership of their health through movement. When she’s not in the clinic, Taylor enjoys snowboarding, backpacking, and makes bomb cheesy grits. Follow Taylor on Instagram (@tayloreckel.dpt) and Twitter . Visit The Integrity Training Project Email her: Integritytrainingproject@gmail.com MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E19 · Mon, March 15, 2021
EP 23: Motherhood, Body Mindset, and Chasing Joy with Christy Joy
Christy Joy Meeks is a living example of health and happiness. She is a wife, mom of five, and creator of #oneminuteofhappy that incorporates movement and mindset. She shares her journey to the messy middle, which is all about falling in love with the body you have. Christy’s website: https://www.callmechristyjoy.com/ Find Christy on Instagram (@callmechristyjoy) , Facebook , and Twitter . MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E18 · Thu, March 11, 2021
EP 22: PART 2: Metabolism 101 with Alyssa and Steph Compton
This episode is a solo episode with Alyssa, co-hosted by Steph Compton, a PhD student study nutrition and metabolism. Together Steph and Alyssa take you through the basics of your metabolism. From the cellular to whole body level, what it means to have a "good" metabolism, how to "boost it" and how it changes from and during exercise and more. Links to posts discussed in this episode: Stress & Cortisol Review paper about metabolic flexibility “What is metabolic flexibility” https://www.instagram.com/p/CGFnsIfDVeK/ https://www.instagram.com/p/B_47aGVDtPH/ https://www.instagram.com/p/B_Nd0ePj_gk/ https://www.instagram.com/steph.compton.nutrition/guide/metabolism/17865932879122438/ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E18 · Mon, March 08, 2021
EP 22: PART 1: Metabolism 101 with Alyssa Olenick and Steph Compton
This episode is a solo episode with Alyssa, co-hosted by Steph Compton, a PhD student study nutrition and metabolism. Together Steph and Alyssa take you through the basics of your metabolism. From the cellular to whole body level, what it means to have a "good" metabolism, how to "boost it" and how it changes from and during exercise and more. Links to posts discussed in this episode: Stress & Cortisol Review paper about metabolic flexibility “What is metabolic flexibility” https://www.instagram.com/p/CGFnsIfDVeK/ https://www.instagram.com/p/B_47aGVDtPH/ https://www.instagram.com/p/B_Nd0ePj_gk/ https://www.instagram.com/steph.compton.nutrition/guide/metabolism/17865932879122438/ MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT OUR PODCAST: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S2 E17 · Mon, March 01, 2021
EP 21: Get a Better Coach and Be a Better Coach with Stan Dutton
Stan Dutton is an unapologetic dog dad, frozen pizza connoisseur, and life-long learner with over 10 years of experience in the fitness industry. He’s built multiple businesses, at 22 he was the owner of a 2,000 square foot training facility valued at over $1,000,000 within just 4 years - after closing his gym, Stan got tired of seeing the best salespeople make the most money through unethical marketing, “Rapid fat loss programs” and crash diets… And he’s working tirelessly to create a world in which coaches gain the knowledge that they should have learned on day one from their certifications - how to inspire meaningful change using the art and science of coaching. Despite nearly dropping out of high school, he found my success in the industry by surrounding himself with the best in the world - and constantly learning. His mission to create Better Coaches starts with his podcast, Better Coaching where he interviews experts across a diverse range of subjects - movement, psychology, nutrition, and business. Find Stan (@stan.dutton) and Better Coaching (@bettercoaching.co) on Instagram Check out the Better Coaching Website: https://www.bettercoaching.co/ and the Politics of Health Program ARTICLES MENTIONED: Mind-Set Matters Exercise and the Placebo Effect, Alia J. Crum and Ellen J. Langer OUR BETTER COACHING EPISODES: Alyssa Olenick: Unlocking Your Potential Alyssa Olenick: Building a Business with a Purpose Alyssa Olenick: So You Want To Be An Influencer? Kait Carmichael: Supporting Your Clients Mental Health During COVID-19 & Beyond Kait Carmichael: The Science Of Sleep, Melatonin Myths & Our Culture Of Sleep Deprivation MESSY MIDDLE SOCIAL: Follow Alyssa on Instagram </
S1 E18 · Thu, December 10, 2020
EP 20: Combo Rant and Chat: Approaching the New Year
Lyss and Kait wrap up season one with a combined rant/chat! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S1 E17 · Mon, December 07, 2020
EP 19: Digging Deeper and Getting Dirty with Bethany Taylor
Bethany is a: Life Empowerment Nutritionist. Mountain Biker. Coffee Lover. Trail Runner. Future Book Author. Outdoor Activist. Helping women find freedom via food & exercise, no longer be at war with their bodies, educating them to eat for life and constantly reminding them they hold the power to create a life they are proud to live & to do hard things bravely. Posts on trail safety from Bethany and Lyss: Walking and Running in the Dark Outdoor Safety Follow Bethany on Instagram and check out Bethany’s website for more information on her upcoming book Down and In. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! Listen now on iTunes , Spotify , and Anchor . SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S1 E16 · Thu, December 03, 2020
EP 14.2: Our Grad School Experience: Ditching the Overwork Olympics
PART TWO. Lyss and Kait continue the conversation with some practical tips on how to manage the responsibilities of coursework, teaching, research, and life. Supportive grad-school instagram accounts: @PhD_Balance , @blackwomenphds , @blkingradschool , @the.doctoral.support.team , @women.transforming.science , @academeology , @PhD_Comics , @My_PhD_Experience Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
S1 E14 · Mon, November 30, 2020
EP 14.1: Our Grad School Experience: Application, Funding, and Getting Started
PART ONE. Lyss and Kait chat about their graduate school experiences and answer big ticket questions like: How do you know when grad school is right for you? What is the application process like? How do you get funding for your program? How do you decide what program is best for you? Supportive grad-school instagram accounts: @PhD_Balance , @blackwomenphds , @blkingradschool , @the.doctoral.support.team , @women.transforming.science , @academeology , @PhD_Comics , @My_PhD_Experience Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee Listen now on iTunes , Spotify , and Anchor . SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle
Bonus · Thu, November 26, 2020
CCC #6: Cultivating Self Trust
Do you have self-doubt? Kait chats about how to stop breaking your own promises in order to cultivate self-trust. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
S1 E13 · Mon, November 23, 2020
EP 18: Getting Strong and Snatched With Kells James
Kells is a CPT through ACE and prides herself on educating women on the importance of strength training and letting them know they can be both strong AND snatched. Follow Kells on Instagram and Twitter Get the “Nobody Cares Work Harder” Merch Work with Kells to get #strongandsnatched Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S1 E12 · Thu, November 19, 2020
EP 17.2: Alyssa’s 100k Race Recap Part 2: The Execution
Alyssa shares her experience from the start line of her 100k, through highs and lows, and too many river crossings to count. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S1 E12 · Mon, November 16, 2020
EP 17.1: Alyssa’s 100k Race Recap Part 1: The Preparation
Kait interviews Alyssa on how she prepared, both physically and mentally, for her 100k race. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
Bonus · Thu, November 12, 2020
CCC #5: Creating YOUR Healthy Sleep Routine
Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
S1 E11 · Mon, November 09, 2020
EP 16: Balance is BS with Lyss
Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
Bonus · Thu, November 05, 2020
EP 15: My Perfect Running Shoe is Not Yours
Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! Listen now on iTunes, Spotify, and Anchor. SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S1 E10 · Mon, November 02, 2020
EP 14: Eat the F**king Cookie With Lilly Malardie, MPH
Lilly has a masters in public health and a background in exercise science and is a certified health and wellness coach. She has experience in both the online space as well as corporate settings but one thing remains consistent: helping people through the stages of behavior change to live a life they want and assist women in achieving the healthiest version of themselves. Sometimes that means eating the f**king cookie. Follow Lilly on Instagram Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
Bonus · Thu, October 29, 2020
EP 13: Build a Better Workout
Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S1 E9 · Mon, October 26, 2020
EP 12: Business and Branding like a Boss with Tatum Brandt
Tatum Brandt, Founder of Brandt Creative Co., serves fitness and wellness entrepreneurs in the online space. As an award-winning designer, she loves working with fellow go-getters to help bring their vision to life and reach their business goals through gorgeous branding and powerful website design and development. https://brandtcreativeco.com/messy-middle/ Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
Bonus · Thu, October 22, 2020
EP 11: So You Want to Run an Ultra?
Alyssa tells you everything you need to know about signing up and preparing for an ultra marathon race! FIND A RACE: www.Ultrasignup.com COMMIT TO IT: https://semi-rad.com/2015/09/the-power-of-a-fear-based-fitness-plan/ Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S1 E8 · Mon, October 19, 2020
EP 8: You Can Break My Jaw but Not My Mindset with Cesar Perez
Cesar Perez is a fitness enthusiast, graphic designer, and actor. He was on track to star in several big productions--working previously with big names like Daniel Radcliffe, Clint Eastwood, Ben Affleck, Eugenio Siller, and Michael Caine. In 2018 everything changed. Cesar was hit head on by both a drunk driver and a big rig. First responders and paramedics had to resuscitate Cesar several times. He considers himself lucky to be alive, but his miraculous recovery has taken a lot of hard work both physically and mentally. Cesar considers how his ideas of ‘health’ and ‘fitness’ transformed through his comeback journey. He is currently keeping busy with his numerous talents while he awaits his final surgeries. If he has just one thing to say, Cesar Perez wants you to know life is unexpected but beautiful. Follow Cesar on Instagram , and check out his IMDB page ! Cesar’s recommended reads: You can’t hurt me (David Goggins), Miracle Morning (Hal Elrod), Deep Work (Cal Newport), and Designing your Life (Bill Burnett & Dave Evans). Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
Bonus · Thu, October 15, 2020
CCC #4: Does Your Anxiety Have Anxiety?
Kait reminds us that anxiety is adaptive, and explains when, how, and why our anxiety can turn against us. With all topics on mental health, if you’re feeling overwhelmed we suggest that you seek guidance from a mental health professional! Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! Listen now on iTunes , Spotify , and Anchor . SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
S1 E7 · Mon, October 12, 2020
EP 10: From the Lab to the Fitness Floor with Dr. Rachelle Reed
Dr. Rachelle Reed holds a PhD in Kinesiology and completed a post doc in Exercise Psychology. She has a knack for public health and behavior change and is obsessed with promoting physical activity. She works in the fitness industry and is currently the Director of Fitness Science at OTF, where she oversees the team that programs the workouts and also manages the Medical Advisory Board. Outside of work, she's a mom to a 2 year old and a puppy, a wife, and a lover of true crime podcasts. Follow Rachelle on Instagram , Twitter , and Linked-In Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
Bonus · Thu, October 08, 2020
EP 9: Oral Contraceptives and Exercise Performance
Alyssa breaks down the research regarding how oral contraceptives may impact your exercise. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
S1 E6 · Mon, October 05, 2020
EP 8: Mom’s Moving with Confidence with Dr. Brittney Masteller
Britt aka DocBrittFit is an educator, online coach, and trainer. She has a Master's degree in applied exercise science and a PhD in Kinesiology. Her research focuses on physical activity promotion in children, adolescents, and their families. After becoming pregnant with her first child, she noticed there was a lack of science-based information for mothers who want to exercise during pregnancy which led her to an additional certification in pre and postnatal fitness. Her goal in all her pursuits is to help women move with confidence. MOVE WITH CONFIDENCE and check out the BUSY MOM BLUEPRINT: http://www.docbrittfit.com Follow Britt on Instagram , Facebook , and Twitter Britt's recommended Instagram accounts: @doc_jenmorgan , @getmomstrong , @expectingandempowered , @thegirlsgonestrong , @jessiemundell , and @pelvicfloorandmore The Girls Gone Strong Coach Directory Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
Bonus · Thu, October 01, 2020
CCC #3: Mindfulness and Meditation
Kait chats about what mindfulness is really about, how you can be present throughout your day, and offers a new perspective on what “successful” meditation can look like (hint: you don’t have to eliminate all of your thoughts)! The last 10 minutes of this episode include a guided visualization meditation--so you can give yourself a quick beach vacation anytime you want! Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
S1 E5 · Mon, September 28, 2020
EP 7: Your Crash Course in Exercise Physiology
Lyss and Kait walk you through the fundamentals of exercise physiology including energy systems, fiber types, measures of fitness, and training principles. SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee
Bonus · Thu, September 24, 2020
EP 6: Failure is my Second Favorite F-Word
Alyssa rants about forgetting your fear and learning to fail forward. AT THE BOTTOM OF EVERY EPISODE (purple text is linked): Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Buy Lyss & Kait a cup of coffee
S1 E4 · Mon, September 21, 2020
EP 5: Taking the Woo-Woo out of Wellness
Kait and Alyssa define what wellness REALLY means and help you spot sleazy marketing tactics in the “wellness” industry. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Buy Lyss & Kait a cup of coffee
Bonus · Thu, September 17, 2020
CCC #2: All or Nothing
On The Messy Middle Podcast, we talk a lot about polarizing messages from industry, academia, and societal culture. But what about the black and white mentality that exists in your own head? On this chat, Kait helps you identify all-or-nothing thinking, and find the first steps to overcoming perfectionism. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
S1 E3 · Mon, September 14, 2020
EP 3: How Kait Lives in the Messy Middle
Kait shares her messy middle journey through injury, restrictive dieting, anxiety, perfectionism, a sleep disorder, and more. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible Trial Buy Lyss & Kait a cup of coffee --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
Bonus · Thu, September 10, 2020
EP 4: Detecting the Bullsh*t
In this second Little Lyss Rant, Alyssa builds off last week by helping you learn how to detect the BS in the fitness industry. She walks you through in her top 5 questions to ask your self when consuming messages from the fitness, wellness, and diet industry. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Buy Lyss & Kait a cup of coffee or
S1 E2 · Mon, September 07, 2020
EP 3: How Alyssa Lives in the Messy Middle
Lyss shares her personal journey through the black and white--which turns into a whole lot of ranting and raving about living in the messy middle. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Buy Lyss & Kait a cup of coffee
Bonus · Thu, September 03, 2020
Coach Carmichael Chats (CCC) #1: Stop Starting Over
On the first Coach Carmichael Chat, Kait sits you down to tell you the cold, hard truth--that we all need to hear--in order to stick to our exercise routine and stop starting over. Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram // make the chat two-ways! Follow the podcast on Instagram SUPPORT US: Buy Lyss & Kait a cup of coffee or --- Support this podcast: https://anchor.fm/the-messy-middle-podast/support
Bonus · Thu, September 03, 2020
EP 2 Little Lyss Rants (LLR) : Breaking down Bullsh*t
In this first rendition of Little Lyss Rants, Alyssa breaks down all the B.S. women are constantly being sold by the fitness, diet, and wellness industries. It's like run-rants but less sweaty! Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Buy Lyss & Kait a cup of coffee or
S1 E1 · Mon, August 31, 2020
EP 1: Defining the Messy Middle
Alyssa and Kait break down what the messy middle is, what it means to them, and how you can live in it! They play a game of "you might live in the extremes if" and dive into specific examples of the messy middle approach in exercise, nutrition, sleep, mindset, academia, business and life! Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! Check out our audio producer , Luke, who makes our voices sound buttery and beautiful. He can also produce magical things for you including photos and videos too! SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Buy Lyss & Kait a cup of coffee or
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