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 Lys...
Jun 14, 2023•16 min
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:...
May 31, 2023•32 min
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 ...
Apr 19, 2023•59 min
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 R...
Mar 29, 2023•16 min
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...
Feb 22, 2023•37 min
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 concer...
Jan 25, 2023•16 min
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 - Le...
Dec 13, 2022•14 min
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 -...
Sep 27, 2022•29 min
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 - "Spec...
Aug 10, 2022•32 min
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 -...
May 04, 2022•30 min
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...
Mar 21, 2022•1 hr 47 min
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 Summ...
Mar 07, 2022•1 hr 34 min
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...
Feb 21, 2022•27 min•Season 3Ep. 5
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 behavior...
Feb 07, 2022•1 hr 38 min•Season 3Ep. 4
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 Hybri...
Jan 31, 2022•31 min•Season 3Ep. 3
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...
Jan 17, 2022•22 min•Season 3Ep. 2
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 a...
Jan 10, 2022•1 hr 21 min•Season 3Ep. 1
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: ...
Nov 01, 2021•1 hr 17 min•Season 3Ep. 38
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 calcul...
Oct 25, 2021•1 hr 20 min•Season 3Ep. 36
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 Instag...
Oct 18, 2021•32 min•Season 3Ep. 35
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 cli...
Oct 11, 2021•59 min•Season 3Ep. 34
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 profe...
Oct 04, 2021•1 hr 9 min•Season 3Ep. 33
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 & ...
Sep 27, 2021•24 min•Season 3Ep. 32
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 ...
Sep 20, 2021•34 min•Season 3Ep. 37
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. Recomm...
Sep 13, 2021•1 hr 43 min•Season 3Ep. 30
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...
May 24, 2021•1 hr 48 min•Season 2Ep. 29
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 t...
May 17, 2021•1 hr 45 min•Season 2Ep. 29
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 ...
May 10, 2021•55 min•Season 2Ep. 28
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 lo...
May 03, 2021•1 hr 3 min•Season 2Ep. 26
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% of...
Apr 19, 2021•57 min•Season 2Ep. 24
