Episoder
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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 Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️ Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
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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
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
Mangler du episoder?
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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 Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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 Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️ Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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 - Introduction0:35 - 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 Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
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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 - Introduction0:44 - Be sure to like, subscribe, and review1:00 - Why follow progressive overload anyways?1:45 - Lifting is a skill2:05 - Choosing the right weights4:30 - The component of intensity 7:00 - Getting better = interesting 9:00 - Keeping progress markers9:45 - Keep the rest of your training variable11:30 - Mix up your lifting goal/training⭐️ Follow Alyssa on Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
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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 - Disclaimer2:07 - Performance vs Aesthetics2:37 - Fat Mass + Muscle Mass4:15 - "Fitness isn't a look, it's a skill."7:30 - Effects of Nutrition 10:10 - Increasing Muscle Tissue12:45 - Deficits and Training Volume15:00 - Periodized Approach18:22 - Is this the right season?24:30. - Hypertrophy25:20 - Strict Carb Sources27:25 - Potential Fat Mass Increase29:00 - Honest Conversation with Yourself⭐️ Follow Alyssa on Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running, and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️Learn more about the science of running, lifting, or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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 - Introduction0:30 - Giveaway 🥳2:35 - Episode Overview3:05 - What is Zone 2?7:45 - HR with Zones8:45 - Why it Feels Hard10:55 - Gaining Fitness14:30 - Run/Walk Option16:45 - Season of Base Building18:41 - Cross-Training21:00 - Running Slow is a Skill22:00 - Talk Test25:40 - This Takes TIME31:50 - Threshold Test33:15 - Do Other Things Suffer?38:15 - Real Talk with Yourself40:00 - Keep Going!!⭐️ Follow Alyssa on Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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 - Introduction0:57 - Why I Chose This Race3:30 - The Course 4:41 - Days Leading Up to Race8:18 - Race Morning 8:42 - Humid/Weather 9:25 - First Section & My Approach 11:07 - First Aid Station15:00 - Salt Drink Madness17:35 - In My Head 20:45 - Creek Dips22:20 - See What I’m Made Of23:10 - Playlist Saga27:58 - Why I Puked35:50 - Chugging Coke42:40 - A GOOD DAY49:00 - Wrap Up50:00 - Recovery/Post Race/Fuel52:50 - Training Game Plan⭐️ Follow Alyssa on Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️ Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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"
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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-methodWant 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
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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 - Intro0:47 - Rate, Review & Subscribe1:13 - Injury Explanation/What Happened5:40 - Importance of Starting Slow6:50 - Shifting Cardio Modalities9:07 - Summer Walk/Run Plan11:15 - Second Injury in Colorado13:05 - Life Stress16:01 - Intentional Strength Training18:04 - We Always Something to Work On19:50 - Pain vs Soreness vs Injury22:10 - Back to Running Tiered Approach27:20 - 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-methodWant 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
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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 Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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.
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support
→ https://doclyssfitness.com/products-i-love -
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 Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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
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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 Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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 Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support -
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 Instagramhttps://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagramhttps://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.We offer lifting, running and cardio programs for every fitness level and schedule.→ https://doclyssfitness.com/the-lyss-method 🏃🏻♀️Learn more about the science of running, lifting or hybrid training.→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here.→ https://doclyssfitness.com/products-i-love
--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support - Se mer
