The Hybrid Lab with Dr. Alyssa Olenick

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

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

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

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

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

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

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

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

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

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