The Messy Middle Podcast The Messy Middle Podcast

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


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

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


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

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


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

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


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

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


---

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

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


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