The BittyStrong Podcast with Alyssa Ritchey

Latest Episodes:

15: Why I Did Not Compete in Lima Peru | Alyssa Ritchey Nov 20, 2019

Show notes

The reason why we backed out of competing at the Grand Prix in Lima Peru. It wasn't an easy decision, but it was the right call by my coach.
FLEO LINK [click to see Black Friday deals!]
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14: Traveling Solo To Chiang Mai, Thailand | Alyssa Ritchey Oct 18, 2019

Show notes

"You should never miss out on an adventure because you have to go alone." -Alyssa
This is my solo journey through Chiang Mai, Thailand where I trekked through the jungle, fed & bathed the elephants, stayed overnight in a local Karen Village, roasted coffee on the rooftop overlooking the Doi Ithanon mountains, tasted some of the best local foods, ate my first ant, got my first tattoo and so much more.
My Itinerary for Chiang Mia:
Sept 22, Monday Day 1:

ARRIVE IN Chiang Mia at 12:10pm
Lunch- Rustic & Blue the farm shop// be sure to try chicken & waffles , grilled Caesar salad, warm quinoa salad, their green juice, & the açaí bowl.
Coffee at Ristr8to (around corner from lunch)
Nike store to buy shoes
Thai dinner on the river side at The Riverside Market- be sure to order the mango sticky rice and the pork ribs
Lady boy show! - this was near the riverside market area.

Sept 23, Tuesday Day 2:

Food and city tour 9:00am-12:00pm with Koppi - https://www.airbnb.com/experiences/231873?source=wl&adults=0&children=0&infants=0
Tattoo consultation at Black Candy Tattoo- 716 Sridonchai Rd, Tambon Chang Khlan, Mueang Chiang Mai District, Chiang Mai 50100, Thailand
5pm- Workout at Crossfit Chiang Mia
Transfer stuff to airbnb // Address: KanomJeen Wooden House; 119/18 T, Soi Chom Chan, Tambon Pa Daet, Amphoe Mueang Chiang Mai, Chiang Mai 50100. (Tel.082-1837258 Pete)
Dinner at beast burger- order the double decker worth it.

Sept 24 & 25, Wednesday Day 3 & 4:

Jungle Trekking, stay in Karen village, elephant walk, & bamboo river float - https://www.pm-tours.com/jungle-trekking/exclusive-jungle-trekking-two-days
Dinner at feast society-Order the jerk chicken plate & the carrot cake worth every bite fabulous dish

Sept 26th Thursday Day 5:

7am-2pm // Coffee farm tour of a local farmer, lunch & coffee at the farm- Mark Ritchie owner of Crossfit Chiang Mai hooked me up with the coffee tour
Rustic & blue
4:30pm tattoo at black candy & his mom, Linda, made me dinner (get tatted by Andy- the best)

Sept 27th Friday Day 6:

Exit Airbnb by 11am
Coffee at Akha Ama - try the single origin Sinthop
Breakfast at the Gallery Seescape - check out the clay cups beautiful & try the avocado toast, stay away from the banana fried French toast it made my queazy
Workout at CrossFit chiang Mia
Fly back at 5:00pm

Follow @alyssaritchey1 for more traveling adventures!

13: The Fight to Stay in the Game | World Championships 2019 Oct 07, 2019

Show notes

Recapping my last 3 days leading up to the World Championships. How my period got in the way of it all, oh travel wasn't exactly on my side either.
Subscribe/Rate/Review to help the BittyStrong Podcast Grow STRONG!
Follow @alyssaritchey1 on the IG.

12: You Asked, I Answered. | Alyssa Ritchey Sep 09, 2019

Show notes

This podcast answers the questions you asked me about my training, mindset, sponsors, coffee, weight cut, nutrition, technique, & so much more.
Be sure to leave a 5 star rating & review to help the podcast grow bitty strong!
TRADE COFFEE> http://s.trdcfe.me/tPphB

11: "Sleep is not the end of your day, it's the beginning of tomorrow." | Dr. Durmer, MD, PhD Sep 03, 2019

Show notes

“Sleep is not the end of your day, it's the beginning of tomorrow”-Doctor Durmer
Doctor Jeffrey Durmer, Team USA’s sleep doctor & Chief Medical Officer of FusionHealth & FusionSleep. Doctor Durmer is going to discuss the importance of sleep for an individuals health and life style.
ChiliPad- use https://trk.chilitechnology.com/SH2z
QUESTIONS & CONTENT
How much sleep should an individual get?
Circadian Rhythm
Why am I so exhausted by 1pm? What can I do to bring me out of this slump?
How much caffeine is too much caffeine? Can caffeine improve or hurt performance?
Comparing C4, Redbull, Caffeine for performance enhancements, or for wakefulness which one is best?
How long should I nap to help my body recover and my mind function better?
Why you should NOT wear sunglasses in the morning.
How can a person that works in a no natural sunlight area what can they do at their desk to be more awake?
Light boxes.
What should your sleeping environment look & feel like to help you get the best night sleep.
How can poor sleep affect an athlete's recovery process?
What is the ideal room temperature to sleep in?
REM sleep & body temperature
Noise control
Melatonin before bed-- how does it function? When should I take it and how much should I take?
Why long clinical hours or work hours as a medical professional is a problem.
How sleep can improve your health.
How does exercise affect sleep?
How can food affect sleep?
----------- Light Box Light Therapy: To add light therapy to your routine, here are the best options (circadian rhythm clinical research proven):
1) For Blue light therapy (most specific for circadian activation): Phillips GoLite BLU Energy 2) Another Blue light therapy lamp I like is the Lite Book made in Canada, however, they are in the process of applying for FDA approval as a medical device (only available with a prescription) so they are not selling new Lite Books right now. I mention this in case you see it online and wonder about it (they have a lot of research behind their product). 3) For full spectrum light therapy (brighter that blue light therapy and just as effective): Circadian Optics Lumine Light Therapy Lamp
One word of caution, any effective light therapy device must emit at least 5000 Lux of light (preferrably 10,000 Lux), and always use it around arms distance away from your face, and do not look directly at the light - just direct it toward your face while you do something like work on a computer, eat, get ready in the morning, etc...
To get to know more about Dr. Durmer:
Fusion Sleep
@fusionsleep
Fusion Sleep BLOG
Follow Me:
@alyssaritchey1
YOUTUBE PAGE

10: Conquering Our Stress | Alyssa & Benjamin Aug 26, 2019

Show notes

Benjamin and I discuss how we conquered our stresses and remained in control of our lives with purposeful practices we added to our day to day routines.

9: Changing my Diet One Step at a Time | Alyssa Ritchey Aug 12, 2019

Show notes

For several years I dealt with stomach pains, no sleep, lack of energy, poor attention span in college, and not eating enough food or the wrong kinds of foods. Finally after several years of trail & error and getting some help from professionals I am finally gaining an understanding of what foods make me feel good.
Subscribe-Rate-Review on iTunes & Spotify to help the BittyStrong Podcast grow and reach others that might be struggling with their health.
Be sure to check out the diet company, Renaissance Periodization, has improve my eating habits for life and for weightlifting > https://renaissanceperiodization.com/diet-templates

8: Steroids In Crossfit | Natalie Newhart Shares Her Perspective Jul 15, 2019

Show notes

Natalie Newhart makes her debut at the Crossfit Games in 2013, when she is unable to lift the deadlift (265lbs) in the last event known as the "Cinco's". Natalie may have not been the strongest girl on the field, but she could destroy all the top games athletes in any gymnastic movement. In 2014 Natalie injured her back, which kept her from qualify for the 2014 Crossfit Games, since then she was determined to qualify for the 2015 CF Games. Natalie would do anything to make this happen even if that meant taking some drugs. She was very against this until she realized her training was lacking & she was desperate to get to the next level. Natalie and I discuss the hush hush topic of steroids in sports specifically Crossfit. Natalie dives deep into her experience with the drug Anavar, why she took it, and why she continued to take it after she tested positive.
Natalie is completely clean now. She has her life back in her hands, she is teaching people to understand nutrition and what it means to be healthy in the gym without being competitive all the time.
You can find Natalie on Instagram @Natalie.newhart

7: Growing Up Strong Jul 08, 2019

Show notes

My life as an athlete.
I guide you through my life as an athlete from a young girl in gymnastics, through my teens as a weightlifter, skateboarder, track & field athlete & a touch of weightlifting. During my twenties dabbling for 3 1/2 years in Crossfit to now in my late 20's and at 30 years old weightlifting. The mentally rough times & physically demanding days, I expose it all for you.

6: Choosing Numbers for Competition Jul 01, 2019

Show notes

How to select your snatch and clean & jerk numbers for competition. Alyssa discusses how new athletes, athletes that are trying to qualify for national level, or international level competitions should select their numbers prior to competition. Also Alyssa discusses how Max and her choose the numbers she attempted at the 2019 Pan American Championships.
Please rate or review to help the BittyStrong Podcast grow!
Be sure to follow my journey on instagram @alyssaritchey1

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