The Hybrid Lab with Dr. Alyssa Olenick

Latest Episodes:

Episode 71: Your first 50k, how to train to crush the day & mistakes to avoid. Jul 17, 2024

Show notes

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/

Episode 70: Why running in the heat is so hard & how to make it easier. Jun 05, 2024

Show notes

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

Episode 69: What to look for in lifting programs for runners. May 08, 2024

Show notes

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

Episode 68: How to train for altitude Mar 20, 2024

Show notes

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

Episode 67: Is your cardio working? Mar 06, 2024

Show notes

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

Episode 66: What counts as cardio? Jan 24, 2024

Show notes

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

Episode 65: Making Progressive Overload Training More FUN Jan 11, 2024

Show notes

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

Episode 64: Training for Performance vs Aesthetics Jan 03, 2024

Show notes

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

Episode 63: 3 tips for maintaining muscle while doing cardio. Dec 06, 2023

Show notes

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

Episode 62: Make zone 2 cardio training easier, why it's so hard & tough love. Nov 29, 2023

Show notes

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

Our TOPPODCAST Picks

Follow Us

Stay Connected

The Hybrid Lab with Dr. Alyssa Olenick

Related Podcasts

Links

Stay Connected