The Messy Middle Podcast

https://www.instagram.com/doclyssfitness/

SUPPORT THE PODCAST:

-Get 20% off your first order of Legion Supplements with code “DOCLYSS”.

-Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

Episode 53: Stop Making These Hybrid Training Mistakes Mar 29, 2023

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 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

Episode 52: Cold Exposure, Exercise Recovery, and What You Need to Know Feb 22, 2023

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 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

Episode 51: Is Hybrid Training Hurting Your Fitness? Jan 25, 2023

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 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

Episode 50: Picking a Protein Supplement with Doc Lyss Dec 13, 2022

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 - Legion

1:55 - What is a protein supplement?

3:00 - What to look for in a protein supplement!

4:20 - Label transparency/3rd part tested

5:00 - Leucine amounts

6:25 - Plant protein

8:00 - Different kinds of protein

⭐️ 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

Episode 49: Running Zones 101 with Doc Lyss Sep 27, 2022

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 - There are 5 zones

4:45 - Zone 1

6:30 - Zone 2

7:15 - Cardiovascular base/capacity

8:15 - Improve oxygen delivery

10:15 - High volume capacity

12:50 - Lactate levels

14:45 - Zone 3

16:30 - Threshold run

18:4 - Zone 4 and 5

19:50 - Higher intensity training

23:00 - Zone dosage

25:00 - 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

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

Episode 48: Menstrual Cycle Training Myths with Doc Lyss Aug 10, 2022

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 - "Specific protocol for menstrual cycle based training"

4:50 - What the data looks like

5:40 - "You should change your training"

6:35 - Menstrual cycle explained

8:50 - "Only trail 2 weeks of the month"

9:40 - Your training program matters1

0:40 - We have unique, individual cycles

11:20 - Importance of nutrition1

3:33 - Protein recommendation

15:00 - Adequate carbohydrate

17:15 - Looking at data (cognitive/emotion)

18:50 - Luteal vs follicular phases

21:00 - Recommendations

23:00 - What should* be suggested

23:40 - Using RPE in your training

25:00 - Elevated cortisol

27:00 - Recap/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

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

Episode 47: All Things Creatine with Doc Lyss May 04, 2022

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 - Is creatine safe?

6:30 - Water retention

7:15 - Elevated creatine

8:08 - How much do I take? What kind?

9:00 - When do I take it?

10:00 - What if I stop taking it?

12:05 - Can women take it?

13:45 - Timing?

14:15 - Can I take it with caffeine?

15:20 - 3rd party tested

16:30 - Mixing issue/dissolving

17:15 - Does it help with fat loss?

18:18 - If I miss it, will I get weaker?

19:00 - Minimum workout volume?

19:30 - Long term affects?

19:50 - Creatine in protein powder

20:05 - Electrolytes, creatine, pre-workout

20:50 - How do I make it taste better?

21:20 - Does it help recovery?

21:30 - Good for endurance athlete?

22:22 - Do I have to push performance for results?

23:00 - Take with food?

24:35 - Hair loss?

25:00 - Recap/wrap up

► All Things Creatine IG Post

► Energy Systems Video

► Exercise Physiology Podcast

⭐️ Follow Alyssa on Instagram

⭐️ 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

Episode 46: How To Adventure More This Year with Laura Hall Mar 21, 2022

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 Femme Community

► Get your Copy of ULTRA

► Brendan Leonard - Sixty Meters to Anywhere

► Brendan Leonard - New American Road Trip Mixtape

FOLLOW THE MESSY MIDDLE ON SOCIAL:

SUPPORT THE PODCAST:

-Get 20% off your first order of Legion Supplements with code “LITTLELYSS”.

-Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

Episode 45: Thoughtful Strength Coaching and Identity Work with Allison Tenney Mar 07, 2022

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 Summit: November 11-13 in Austin, TX

► The Den - Online Group Strength & Conditioning Program

► The Den Download Podcast

► Shante Cofield IG - The Movement Maestro

► Seven Stones Leadership - Gina LaRoche & Jen Cohen

► Karin’s Behavior Change Podcast

► Balance is BS Podcast

► Radical Self-Responsibility Podcast

FOLLOW THE MESSY MIDDLE ON SOCIAL:

→ How to Eat More Protein YouTube Video

SUPPORT THE PODCAST:

-Get 20% off your first order of Legion Supplements with code “LITTLELYSS”.

-Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

Episode 44: The Big 3 for Active Females with Lyss Feb 21, 2022

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 the ability to train hard, get faster and feel GOOD doing so.

⏰ Time Stamps:

0:00 - Introduction

2:30 - Carbs, protein, and overall calories

2:45 - Overall caloric intake

3:45 - Energy availability

5:00 - Studies/data

5:35 - Recommended intake

9:10 - Fueling FIRST

11:05 - Carb and protein importance

13:15 - Carb timing

13:45 - Strict carb examples

14:20 - Menstrual cycle and carbs

17:55 - Protein, protein, protein

19:00 - Why it's important

20:35 - Caloric intake as the foundation

22:45 - Acute and long-term benefits

23:50 - Wrap up/recap

→ My Made App: https://www.mymadeapp.com/

→ FREE Macro Calculator: https://bit.ly/3ANgNx9

→ Lyss’s Protein Posts on Instagram

⭐️ 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

Episode 43: Seasons of Nutrition and Macros with Emily Duncan Feb 07, 2022

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 behaviors is a way to ensure the life someone truly wants to be lived, is being lived. This is a long episode, but filled with tons of education, good conversation and thought provoking questions!

► Follow Emily on IG: https://bit.ly/35Fa8cW

► Work with Emily: https://bit.ly/3gl9OlX

► Join Her Email List: https://bit.ly/3gl9XWx

► Emily's Podcast (Apple): https://apple.co/3oqBuds

► Emily's Podcast (Spotify): https://spoti.fi/3rucqEt

► Emily's Website: https://bit.ly/35UFkW1

► ‘The Sweet Spot’ Book: https://amzn.to/3rqQwle

► Alyssa’s Macro Calculator: https://bit.ly/3ANgNx9

► Behavior Change Podcast with Karin: https://bit.ly/3noWLUo

► Reverse Dieting Podcast with Alex: https://bit.ly/3omaITu

FOLLOW THE MESSY MIDDLE ON SOCIAL:

SUPPORT THE PODCAST:

-Get 20% off your first order of Legion Supplements with code “LITTLELYSS”.

-Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

Episode 42: 4 Biggest Hybrid Training Mistakes with Lyss Jan 31, 2022

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 Hybrid Training Post: https://www.instagram.com/p/CKb3lmxAtPx/

FOLLOW THE MESSY MIDDLE ON SOCIAL:

► Here is Karin’s Podcast Interview #1

SUPPORT THE PODCAST:

-Get 20% off your first order of Legion Supplements with code “LITTLELYSS”.

-Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

Episode 41: A Year of Radical Self Responsibility with Lyss Jan 17, 2022

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 #2

► Check out ‘The Sweet Spot’ Book

FOLLOW THE MESSY MIDDLE ON SOCIAL:

Visit The Integrity Training Project

SUPPORT THE PODCAST:

-Get 20% off your first order of Legion Supplements with code “LITTLELYSS”.

-Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod

-Support This Podcast: https://anchor.fm/the-messy-middle-podast/support

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

Episode 40: Approach Behavior Change Better This Year with Dr. Karin Nordin Jan 10, 2022

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 about New Year's resolutions. It's a 1-hour evidence-based workshop & includes a PDF workbook.https://bodybrainalliance.mykajabi.com/offers/iTmxY42o

FOLLOW THE MESSY MIDDLE ON SOCIAL:

SUPPORT THE PODCAST:

Get 20% off your first order of Legion Supplements with code “LITTLELYSS”.
Buy Alyssa a Coffee:https://www.buymeacoffee.com/MessyMiddlePod
Support This Podcast:https://anchor.fm/the-messy-middle-podast/support

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

EP 39:Race, discrimination and family dynamics impact on health Dr. Mackenzie Minniear Nov 01, 2021

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: Psychologybenefits.org/res, http://www.raceconscious.org/ @inliftingcolor

Social:

Instagram: @_fair_lab_

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 Supplementswith code: messymiddle
Buy Lyss & Kait a cup of coffee

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

EP38: Reverse Diet Realities with Alex Maclin Oct 25, 2021

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 calculator: https://view.flodesk.com/pages/5e0d543c96d976002746c280
Bethany’s ebook: https://www.ironsoulvb.com/store/iron-soul-guide-to-chasing-health-and-living-a-full-life
Layne Norton Reverse dieting book: https://biolaynestore.com/products/the-complete-reverse-dieting-guide-e-book

Social:

Instagram: @alexqmaclin

Website: https://www.alexmaclin.com/

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 Supplementswith code: messymiddle
Buy Lyss & Kait a cup of coffee

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

EP 37: Lazy Lyss Nutrition Oct 18, 2021

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 Instagram

SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplementswith code: messymiddle
Buy Lyss & Kait a cup of coffee

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

EP 36: Strength Training for Climbers with Dr. Natasha Barnes Oct 11, 2021

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 climbers helping them reframe how they view strength training in their climbing routine.

Social:

Instagram: @natashabarnes

Website: https://natashabarnesrehab.com/

Youtube: https://www.youtube.com/channel/UCHgE4fsFgNTzHdjjNlDf2cg

Facebook: https://www.facebook.com/doctornatashabarnes/

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 Supplementswith code: messymiddle
Buy Lyss & Kait a cup of coffee

--- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

EP 35: Creating Coaching Confidence with Jasmine Braxton Oct 04, 2021

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 professionals.

Recommended Resources

1. Elevate the Trainer, the best email list on the internet if you're a FitPro- Email List

2. FitPro Development Mentorship: https://www.strongflexyhealthy.com/fitpro-mentorship

3. Design It Better VIP Day: https://www.strongflexyhealthy.com/vipday

4. Free assessment video: https://view.flodesk.com/pages/613947e78a9a21678c2d3fec

Instagram:@strongly_jasmine

Website: https://www.strongflexyhealthy.com/

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SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplementswith code: messymiddle
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EP 34: Running for Health Sep 27, 2021

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

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EP 33: Lessons in Boundary Setting with Lyss Sep 20, 2021

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.

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EP 32: Making the Most of your Mindset With Dr. Karin Nordin Sep 13, 2021

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.

Recommended Resources:

For curriculum design: bodybrainalliance.com/sixhoursyllabus

Social:

Instagram: @karinnordinphd

Website: https://bodybrainalliance.com/home

Email! hello@karinnordinphd.com

MESSY MIDDLE SOCIAL:
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Ep. 31: Outdoor Adventure & Zion Planning with Bethany Taylor May 24, 2021

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:

West Rim Trail Zion
Stayed at campsite 8, recommend spots 3-6
Flew into Las Vegas
Stayed in Airbnb in hurricane day before & after
Suggested day hikes: Angels landing, west rim, east rim, observation point, narrows for

Gear we used:

Big Agnes tents
Big Agnes & Mammut 30 degree sleeping bags
Bethany REI pack, Alyssa Gregory (older)
Sleeping pad: Alyssa, z-lite pad. Bethany, Big Agnes.
Shoes: We both wear Altra lone peaks
Poles: Black diamond z pole & ultimate direction poles
Sawyer water filter

Posts we referred to:

All of Alyssa’s outdoors post: https://www.instagram.com/littlelyssfitness/guide/outdoors/18175277584035148/
All Bethay's outdoor post: https://www.instagram.com/bethanycorataylor/guide/trail-running-hiking-and-mtb/18141361333119547/

Bethany’s former episode on the Messy Middle Podcast: https://anchor.fm/the-messy-middle-podast/episodes/EP-15-Digging-Deeper-and-Getting-Dirty-with-Bethany-Taylor-en9hqh

Save 15% off any one product with code Messymiddle3 off Alyssa’s website. www.littlelyssfitness.com/programs

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EP 30: Menstrual Cycle, Birth Control and Sports Performance with Alyssa and Claire Zai May 17, 2021

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 training and exercise performance. With practical tangible takeaways on ways to actually manage and work with your physiology.

MESSY MIDDLE SOCIAL:
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SUPPORT OUR PODCAST:
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EP 29: Men & Body Image: A Movement that Not Just for Women with Dan Feldman, RD May 10, 2021

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

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EP 28: Changing your Path and Becoming a Better Coach with John Noel May 03, 2021

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 lose fat without the need for restrictive diets or extreme workouts programs.

Work with John at Level Ten Coaching: https://www.leveltencoaching.co/john

Follow John on Instagram (@_john.noel)

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SUPPORT OUR PODCAST:
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EP 27: A Grand Adventure: Alyssa’s R2R2R Experience and Advice Apr 19, 2021

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!

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EP 26: Part 2: Diversity, Physical Therapy, Fitness, Mindset, and More with Dr. Yusra Iftikhar Apr 15, 2021

Yusra is a recent graduate of the Duke Doctor of Physical Therapy Program and is a writer, blogger, and fierce mental health and minority advocate. Yusra's writing has been featured on sites such as New Grad Physical Therapy, the National Eating Disorders Association, Recovery Warriors, the American Physical Therapy Association Blog, and The Mighty. Yusra hopes that through her writing she will be able to provide honest insight to life as a physical therapist while navigating the beautiful struggles that are mental wellness and social justice.

See the DPT Diaries Website: https://thedptdiaries.com/

Check out Yusra on Instagram (@thedptdiaries), Facebook, Twitter, and Youtube.

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EP 26: Part 1 - Diversity, Physical Therapy, Fitness, Mindset, and More with Dr. Yusra Iftikhar Apr 12, 2021

Yusra is a recent graduate of the Duke Doctor of Physical Therapy Program and is a writer, blogger, and fierce mental health and minority advocate. Yusra's writing has been featured on sites such as New Grad Physical Therapy, the National Eating Disorders Association, Recovery Warriors, the American Physical Therapy Association Blog, and The Mighty. Yusra hopes that through her writing she will be able to provide honest insight to life as a physical therapist while navigating the beautiful struggles that are mental wellness and social justice.

See the DPT Diaries Website: https://thedptdiaries.com/

Check out Yusra on Instagram (@thedptdiaries), Facebook, Twitter, and Youtube.

MESSY MIDDLE SOCIAL:
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SUPPORT OUR PODCAST:
Get 20% off your first order of Legion Supplementswith code: messymiddle
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EP 25: Nutrition is More Than What You See Online with Kate Lyman Mar 29, 2021

Kate Lyman is a nutrition coach and has been in the fitness industry for nearly a decade. She has a Bachelor's degree in Exercise Science, a Master's degree in Public Health, and is a Certified Health Education Specialist, and combines this educational background with her own experience to help people improve their body composition, performance, and overall health. She shares nutrition education through social media, where she breaks dieting myths and empowers people to make sustainable changes to their diets. Kate believes in good workout buddies, kindness, pink sugar cookies, long hikes, a 9 p.m. bedtime, and sharing evidence-based truth.

Visit Kate’s website: https://www.katelymannutrition.com/

Follow Kate on Instagram (@klnutrition), Facebook, and Pinterest.

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Get 20% off your first order of Legion Supplementswith code: messymiddle
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EP 24: Injury, Mobility, and Strength Facts and Fallacy with Dr. Taylor Eckel Mar 22, 2021

Taylor is a physical therapist and strength coach who enjoys working with a wide variety of patients, particularly those whose pain prevents them from doing the activities they love. Through her clinical rotations across the US, she has worked with athletes at all levels of sport, from middle school and high school athletes to NFL players, Olympians, Division I student athletes, and barbell sport athletes. Taylor believes all patients deserve elite level care to reach their goals and is passionate about empowering patients to take ownership of their health through movement. When she’s not in the clinic, Taylor enjoys snowboarding, backpacking, and makes bomb cheesy grits.

Follow Taylor on Instagram (@tayloreckel.dpt) and Twitter.

Email her: Integritytrainingproject@gmail.com

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EP 23: Motherhood, Body Mindset, and Chasing Joy with Christy Joy Mar 15, 2021

Christy Joy Meeks is a living example of health and happiness. She is a wife, mom of five, and creator of #oneminuteofhappy that incorporates movement and mindset. She shares her journey to the messy middle, which is all about falling in love with the body you have.

Christy’s website: https://www.callmechristyjoy.com/

Find Christy on Instagram (@callmechristyjoy), Facebook, and Twitter.

MESSY MIDDLE SOCIAL:
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EP 22: PART 2: Metabolism 101 with Alyssa and Steph Compton Mar 11, 2021

This episode is a solo episode with Alyssa, co-hosted by Steph Compton, a PhD student study nutrition and metabolism. Together Steph and Alyssa take you through the basics of your metabolism. From the cellular to whole body level, what it means to have a "good" metabolism, how to "boost it" and how it changes from and during exercise and more.

Links to posts discussed in this episode:

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EP 22: PART 1: Metabolism 101 with Alyssa Olenick and Steph Compton Mar 08, 2021

This episode is a solo episode with Alyssa, co-hosted by Steph Compton, a PhD student study nutrition and metabolism. Together Steph and Alyssa take you through the basics of your metabolism. From the cellular to whole body level, what it means to have a "good" metabolism, how to "boost it" and how it changes from and during exercise and more.

Links to posts discussed in this episode:

MESSY MIDDLE SOCIAL:
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Get 20% off your first order of Legion Supplementswith code: messymiddle
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EP 21: Get a Better Coach and Be a Better Coach with Stan Dutton Mar 01, 2021

Stan Dutton is an unapologetic dog dad, frozen pizza connoisseur, and life-long learner with over 10 years of experience in the fitness industry. He’s built multiple businesses, at 22 he was the owner of a 2,000 square foot training facility valued at over $1,000,000 within just 4 years - after closing his gym, Stan got tired of seeing the best salespeople make the most money through unethical marketing, “Rapid fat loss programs” and crash diets… And he’s working tirelessly to create a world in which coaches gain the knowledge that they should have learned on day one from their certifications - how to inspire meaningful change using the art and science of coaching. Despite nearly dropping out of high school, he found my success in the industry by surrounding himself with the best in the world - and constantly learning. His mission to create Better Coaches starts with his podcast, Better Coaching where he interviews experts across a diverse range of subjects - movement, psychology, nutrition, and business.

Find Stan (@stan.dutton) and Better Coaching (@bettercoaching.co) on Instagram

Check out the Better Coaching Website: https://www.bettercoaching.co/ and the Politics of Health Program

ARTICLES MENTIONED:
Mind-Set Matters Exercise and the Placebo Effect, Alia J. Crum and Ellen J. Langer

OUR BETTER COACHING EPISODES:
Alyssa Olenick: Unlocking Your Potential‬
Alyssa Olenick: Building a Business with a Purpose
Alyssa Olenick: So You Want To Be An Influencer‪?‬
Kait Carmichael: Supporting Your Clients Mental Health During COVID-19 & Beyon‪d‬
Kait Carmichael: The Science Of Sleep, Melatonin Myths & Our Culture Of Sleep Deprivatio‪n

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EP 20: Combo Rant and Chat: Approaching the New Year Dec 10, 2020

Lyss and Kait wrap up season one with a combined rant/chat!

SOCIAL:

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Walking and Running in the Dark

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EP 19: Digging Deeper and Getting Dirty with Bethany Taylor Dec 07, 2020

Bethany is a: Life Empowerment Nutritionist. Mountain Biker. Coffee Lover. Trail Runner. Future Book Author. Outdoor Activist. Helping women find freedom via food & exercise, no longer be at war with their bodies, educating them to eat for life and constantly reminding them they hold the power to create a life they are proud to live & to do hard things bravely.

Posts on trail safety from Bethany and Lyss:

Outdoor Safety

Follow Bethany on Instagram and check out Bethany’s website for more information on her upcoming book Down and In.

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram!

Listen now on iTunes, Spotify, and Anchor.

SOCIAL:

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Get the “Nobody Cares Work Harder” Merch

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EP 18: Getting Strong and Snatched With Kells James Nov 23, 2020

Kells is a CPT through ACE and prides herself on educating women on the importance of strength training and letting them know they can be both strong AND snatched.

Follow Kells on Instagram and Twitter

Work with Kells to get #strongandsnatched

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram!

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EP 17.2: Alyssa’s 100k Race Recap Part 2: The Execution Nov 19, 2020

Alyssa shares her experience from the start line of her 100k, through highs and lows, and too many river crossings to count.

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram!

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EP 17.1: Alyssa’s 100k Race Recap Part 1: The Preparation Nov 16, 2020

Kait interviews Alyssa on how she prepared, both physically and mentally, for her 100k race.

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EP 16: Balance is BS with Lyss Nov 09, 2020

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Follow Lilly on Instagram

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EP 15: My Perfect Running Shoe is Not Yours Nov 05, 2020

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram! Listen now on iTunes, Spotify, and Anchor. SOCIAL: Follow Alyssa on Instagram Follow Kait on Instagram Follow the podcast on Instagram SUPPORT US: Get your FREE 30 day Audible trial Get 20% off your first order of Legion Supplements with code: messymiddle Buy Lyss & Kait a cup of coffee --- Support this podcast: https://podcasters.spotify.com/pod/show/the-messy-middle-podast/support

EP 14: Eat the F**king Cookie With Lilly Malardie, MPH Nov 02, 2020

Lilly has a masters in public health and a background in exercise science and is a certified health and wellness coach. She has experience in both the online space as well as corporate settings but one thing remains consistent: helping people through the stages of behavior change to live a life they want and assist women in achieving the healthiest version of themselves. Sometimes that means eating the f**king cookie.

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram!

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EP 13: Build a Better Workout Oct 29, 2020

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https://brandtcreativeco.com/messy-middle/

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EP 12: Business and Branding like a Boss with Tatum Brandt Oct 26, 2020

Tatum Brandt, Founder of Brandt Creative Co., serves fitness and wellness entrepreneurs in the online space. As an award-winning designer, she loves working with fellow go-getters to help bring their vision to life and reach their business goals through gorgeous branding and powerful website design and development.

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram!

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EP 11: So You Want to Run an Ultra? Oct 22, 2020

Alyssa tells you everything you need to know about signing up and preparing for an ultra marathon race!

FIND A RACE: www.Ultrasignup.com

COMMIT TO IT: https://semi-rad.com/2015/09/the-power-of-a-fear-based-fitness-plan/

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EP 10: From the Lab to the Fitness Floor with Dr. Rachelle Reed Oct 12, 2020

Dr. Rachelle Reed holds a PhD in Kinesiology and completed a post doc in Exercise Psychology. She has a knack for public health and behavior change and is obsessed with promoting physical activity. She works in the fitness industry and is currently the Director of Fitness Science at OTF, where she oversees the team that programs the workouts and also manages the Medical Advisory Board. Outside of work, she's a mom to a 2 year old and a puppy, a wife, and a lover of true crime podcasts.

Follow Rachelle on Instagram, Twitter, and Linked-In

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EP 9: Oral Contraceptives and Exercise Performance Oct 08, 2020

Alyssa breaks down the research regarding how oral contraceptives may impact your exercise.

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The Girls Gone Strong Coach Directory

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EP 8: Mom’s Moving with Confidence with Dr. Brittney Masteller Oct 05, 2020

Britt aka DocBrittFit is an educator, online coach, and trainer. She has a Master's degree in applied exercise science and a PhD in Kinesiology. Her research focuses on physical activity promotion in children, adolescents, and their families. After becoming pregnant with her first child, she noticed there was a lack of science-based information for mothers who want to exercise during pregnancy which led her to an additional certification in pre and postnatal fitness. Her goal in all her pursuits is to help women move with confidence.

MOVE WITH CONFIDENCE and check out the BUSY MOM BLUEPRINT: http://www.docbrittfit.com

Follow Britt on Instagram, Facebook, and Twitter

Britt's recommended Instagram accounts: @doc_jenmorgan, @getmomstrong, @expectingandempowered, @thegirlsgonestrong, @jessiemundell, and @pelvicfloorandmore

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram!

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Buy Lyss & Kait a cup of coffee

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EP 7: Your Crash Course in Exercise Physiology Sep 28, 2020

Lyss and Kait walk you through the fundamentals of exercise physiology including energy systems, fiber types, measures of fitness, and training principles.

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EP 6: Failure is my Second Favorite F-Word Sep 24, 2020

Alyssa rants about forgetting your fear and learning to fail forward.

AT THE BOTTOM OF EVERY EPISODE (purple text is linked):

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EP 5: Taking the Woo-Woo out of Wellness Sep 21, 2020

Kait and Alyssa define what wellness REALLY means and help you spot sleazy marketing tactics in the “wellness” industry.

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EP 4: Detecting the Bullsh*t Sep 10, 2020

In this second Little Lyss Rant, Alyssa builds off last week by helping you learn how to detect the BS in the fitness industry. She walks you through in her top 5 questions to ask your self when consuming messages from the fitness, wellness, and diet industry.

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EP 3: How Alyssa Lives in the Messy Middle Sep 07, 2020

Lyss shares her personal journey through the black and white--which turns into a whole lot of ranting and raving about living in the messy middle.

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EP 2 Little Lyss Rants (LLR) : Breaking down Bullsh*t Sep 03, 2020

In this first rendition of Little Lyss Rants, Alyssa breaks down all the B.S. women are constantly being sold by the fitness, diet, and wellness industries. It's like run-rants but less sweaty!

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EP 1: Defining the Messy Middle Aug 31, 2020

Alyssa and Kait break down what the messy middle is, what it means to them, and how you can live in it! They play a game of "you might live in the extremes if" and dive into specific examples of the messy middle approach in exercise, nutrition, sleep, mindset, academia, business and life!

Leave us a review and you could win a FREE Little Lyss product! Be sure to leave your Instagram handle in the review, or send a screenshot to @themessymiddlepodcast on Instagram!

Check out our audio producer, Luke, who makes our voices sound buttery and beautiful. He can also produce magical things for you including photos and videos too!

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