The Hybrid Lab with Dr. Alyssa Olenick

Epizódok

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  EP 115: Why Runners GAIN Weight During Race Training (+ How to Fix It) 30.07.2026 35p

  Training for a race but noticing unexpected weight gain? You're not alone. In this video, Doc Lyss shares why weight gain during race training is common—and what you can do about it. She teaches you how to fuel your body with the right balance of protein and carbohydrates to support endurance or race training, improve recovery, and manage body composition.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/qY5xdzO0eWkGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Discover why using race training as a weight loss plan can backfire and how shifting your mindset to performance-based nutrition can lead to better results on and off the course!Topics Covered:• Why does weight gain happen during running or race training (marathon or endurance)• Smart fueling strategies for runners and endurance athletes• The role of carbs and protein in performance and recovery• Why race training shouldn't be your diet plan• How to optimize body composition while building enduranceWhether you're training for a marathon, triathlon, or long-distance trail run, this video will help you fuel smarter and train stronger!🎥 Performance vs Aesthetics → https://youtu.be/T-KfgshL5G8🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/00:00 - Understanding why this may happen03:02 - Role of nutrition in performance06:10 - Importance of protein intake08:58 - Carbohydrates and performance 12:11 - Managing hunger and satiety15:09 - Balancing macro-nutrients18:20 - Why you may consuming more calories24:24 - Adequate protein and energy demands26:50 - Higher carbohydrates days30:00 - Food density, fiber, and plants#RaceTraining #WeightGainDuringTraining #FuelForPerformance #EnduranceNutrition #MarathonTrainingTips #RunningNutrition
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  EP 114: 3 Lifting Splits That ACTUALLY Work for Runners 23.07.2026 9p

  I put together a FREE Strong Runners Series, grab it here for more tips: https://doc-lyss-fitness.myflodesk.com/strong-runners-ytIf you’re a runner who lifts but constantly feels sore, heavy, slow, and completely wiped out… it’s probably not your running that’s the problem — it’s your lifting split.In this video, I’m breaking down three strength training splits that actually work for runners, so you can build strength, support your running, and stop feeling wrecked every time you try to combine the two. If your legs always feel like lead, you’re constantly sore, or you feel like you’re never recovered enough to train well… this will help.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/iNcC5J79FEsGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ As a hybrid athlete, ultra runner, strength lover, and exercise physiologist, I’ve spent years figuring out how to balance both in a way that’s realistic, sustainable, and performance-focused. Today, I’ll show you the splits that work — without bodybuilding-level volume, burnout, or constantly sacrificing your running goals.You’ll learn:✔️ why “bro splits” fail runners✔️ how to structure 2, 3, or 4 lifting days per week✔️ how to reduce soreness while still getting stronger✔️ how to spread leg fatigue across the week✔️ how to support your running instead of sabotaging itIf you’re training for a 5K, marathon, trail race, HYROX, or just want to run and lift without feeling destroyed, this framework will help you actually balance both.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/
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  EP 113: The Running Warm-Up Actually Worth Your Time (REDUCE INJURY) 09.07.2026 12p

  🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here → https://bit.ly/4lYPHKK Are you skipping your warm-up before runs? 🏃‍♂️ You could be risking injury and hurting your performance! In this video, Dr. Alyssa Olenick (Exercise Scientist and 7x Ultra Runner) reveals her quick and effective warm-up routine specifically designed for runners.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yNKNjOBS6voGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and hopping — all in just minutes. These evidence-backed exercises will boost your mobility, prevent injury, and make every run feel better.🌟 What You’ll Learn:→ Why warming up is non-negotiable for runners→ Time-saving routines for busy runners→ Easy bodyweight exercises targeting key muscle groups→ How to use dynamic movement to activate your body🎯 Whether you're training for a 5K or just getting back into running, this warm-up is a must.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com
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  EP 112: What It’s Like to Be an Athlete With Hypermobility 02.07.2026 15p

  In this video, I’m sharing my experience living and training with hypermobility spectrum disorder — something I’ve dealt with my entire life, but don’t talk about often. Many people are surprised to learn that I struggle with hypermobility, especially because of how active I am and the things I train for. The truth is, it’s something I manage every single day behind the scenes.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/JCbtCfvUfikGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Hypermobility affects connective tissue throughout the body, and for me that has meant chronic aches and pains, recurring soft tissue injuries, nerve pain, and a long history of setbacks related to running and lifting. It’s also meant learning how to train differently — not harder, not recklessly, but more intentionally.In this video, I talk about:1. what hypermobility spectrum disorder is2. how it’s shown up for me throughout my life3. the injuries and challenges I’ve faced4. why strength training became non-negotiable for me5. how I manage volume, intensity, and recovery6. what’s helped me stay active without breaking downThis is not medical advice, and my experience may not be yours. Hypermobility exists on a spectrum, and everyone’s situation is different. My goal here isn’t to compare or minimize anyone else’s experience — it’s simply to share mine for those who are curious, struggling, or navigating something similar.I was told many times that my body wasn’t built for sports, running, or lifting. I didn’t accept that answer — but I also had to learn how to respect my body, work within my limits, and be patient in ways I didn’t always want to be.If you’re dealing with chronic pain, hypermobility, or any condition that makes training feel complicated, I hope this reminds you that progress doesn’t have to look one specific way — and that adapting doesn’t mean giving up.If you have non-medical questions or just want to share your experience, feel free to leave a comment below. And as always, if you think you may be dealing with something similar, please talk to a qualified healthcare professional.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/
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  EP 111: Is Walking Real Exercise? The Honest Answer 18.06.2026 5p

  You’ve probably seen the debate online:Some people say walking doesn’t count as real exercise… while others say walking is one of the best forms of cardio you can do. So which one is it?→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b2BzFHdkdXMGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ The real answer is a little more nuanced.In this video, I break down when walking counts as cardio, when it doesn’t, and why both sides of the internet are partially right. We’ll talk about how walking fits on the spectrum between general daily activity and formal cardiovascular exercise — and how your fitness level changes the answer.You’ll learn:-when walking counts as cardiovascular exercise-why heart rate and effort matter more than the activity itself-how walking works differently for beginners vs fitter individuals-how to make walking more effective if it feels too easy-when you may need to add other forms of cardioIf you’re new to fitness, walking may be more than enough to get started — and that’s a great thing. If you’re already fit, walking is still incredibly valuable for overall health, even if it doesn’t challenge your cardio system the same way.The goal isn’t to shame walking or force everyone into running. It’s to help you understand how your body adapts and how to choose the right level of intensity for where you’re at right now.If you want help figuring out how much cardio to add to your week, what counts, or how to get started in a way that feels realistic, check out the resources linked below.And if you still have questions about cardio, walking, or exercise intensity, drop them in the comments — I’m happy to help.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs
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  EP 110: Exposing The BIGGEST Electrolyte Myth Athletes Believe 11.06.2026 6p

  Liquid IV — Use code DOCLYSS for savings → https://glnk.io/koyv/DOCLYSSFITNESSAre electrolyte supplements actually necessary… or are most people just wasting money on salt packets?→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/UwIoJLqsSrQGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ In this video, I break down:- What electrolytes actually do- How much sodium you really need- When athletes SHOULD supplement- Signs you may need more electrolytes- Why most people already get enough sodium- How heat, sweat, marathon training, and activity levels change your needs- The truth about Liquid IV, LMNT, and electrolyte hypeIf you’ve ever wondered whether you should be taking electrolytes daily, this video will help you understand what your body actually needs based on your lifestyle and training.Whether you’re a runner, hybrid athlete, gym-goer, or just trying to stay hydrated, this is your evidence-based guide to sodium, hydration, and electrolyte supplementation.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/
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  EP 109: If You're A Slow Runner, These 5 Speed Workouts Change EVERYTHING 04.06.2026 8p

  If you’re trying to get faster as a runner, you’ve probably heard terms like striders, intervals, tempo runs, threshold workouts, and hill repeats.But what do they actually mean?→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/xTUY8DYHoR8Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ In this video, I break down the different types of speed workouts in running, how they work, and when you should use them in your training.Whether you're a beginner runner or someone training for a race, understanding these workouts will help you train smarter and improve your performance.We cover:• What striders are and why they’re great for adding speed safely• How interval workouts improve VO₂ max and top-end speed• What tempo runs are and when to use them• The difference between tempo vs threshold training• How hill repeats build strength and power• How to balance speed workouts without overtraining• Why more speed work is not always betterEach of these workouts targets a different adaptation in your running, and the right combination depends on your experience level and race goals.Too many runners add too much speed work too fast, which often leads to fatigue, burnout, or injury. Smart training uses the right type of workout at the right time.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/
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  EP 108: The PERFECT Hybrid Training Split (Run + Lift Without Burning Out) 29.05.2026 24p

  Trying to balance running and lifting without constantly feeling sore, exhausted, or stuck? In this video, I break down exactly how to build the perfect hybrid training split for YOUR goals, schedule, and fitness level.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/wpj6XMWZXI0Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Whether you’re training for a 5K, marathon, Hyrox race, or just want to get stronger while still improving your endurance, this video will help you understand:✅ How many days to run vs lift✅ When to schedule hard workouts✅ How to recover properly between sessions✅ When to double up workouts✅ The best beginner hybrid training setup✅ How advanced athletes structure their week✅ How to avoid burnout & overtraining✅ How to balance strength and endurance without sacrificing progressHybrid training doesn’t have to feel chaotic. Once you understand how to balance effort, recovery, intensity, and volume across the week, everything starts to make a lot more sense.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/
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  EP 107: Thinking About Trail Running? Watch This First 21.05.2026 13p

  Thinking about trying trail running?Whether you're a road runner looking to transition or just curious about running on trails, this video breaks down exactly how to get started—without overcomplicating it.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/fYB9wu6XNlAGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Trail running is different… and that’s the point.In this video, I cover:• How to transition from road running to trails• Why trail running feels slower (and why that’s normal)• The biggest mistakes beginners make• Why you don’t need special gear to start• How to adjust your training (time vs miles)• How to run on uneven terrain safely• When to walk vs run on trails• How strength training improves trail performance• Tips for downhill and uphill runningOne of the biggest mindset shifts?Stop focusing on pace—and start focusing on effort.Trail running is about time on feet, adaptability, and learning how to move efficiently over different terrain.And the best part?You don’t need to be “ready” to start.Just get out there.Subscribe for more running, hybrid training, and performance tips.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/
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  EP 106: The HYROX Sled Push Mistake Costing You Minutes 07.05.2026 3p

  🤘🏻 Get my free Hyrox accelerator → https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-ytStruggling with the Hyrox sled push?→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/u4DXJ5wwcLMGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ If you’ve watched a HYROX race, you’ve probably seen athletes using the underarm hook technique…But no one actually explains how to get into that position.In this video, I break it down step-by-step so you can use it on race day.We cover:• What the underarm hook sled push is• Why it’s more efficient than the standard push• How to position your arms and shoulders correctly• How to get your center of mass over the sled• Why most people accidentally push DOWN instead of forward• How to generate more power with your legs• How to try this in warmups (even if you’ve never done it before)This technique helps you:✔ Move the sled faster✔ Use your legs instead of just your arms✔ Conserve energy during your race✔ Improve your overall HYROX timeI personally tried this for the first time right before my race… and it made a huge difference.If you’re racing soon, practice this before race day—or at least try it in the warmup area.🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/
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  EP 105: The Best Weekly Split for Hybrid Athletes (Backed By Science) 23.04.2026 9p

  Trying to balance running and lifting… and feeling like you don’t have enough time?You’re not alone.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BtY7Ze4Z8cMGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ One of the biggest struggles in hybrid training is figuring out how to structure your week so you can build strength AND improve endurance without burning out.In this video, I break down my favorite hybrid training splits and how to actually make running and lifting work together.We cover:• The best 2-day, 3-day, and 4-day lifting splits for hybrid athletes• Why most people don’t need “bro splits”• How to balance recovery between lifting and running• How to train efficiently if you’re short on time• Why quality matters more than volume• How to adjust your split based on your season (in-season vs off-season)Hybrid training requires compromise. You can’t go all-in on both lifting and running at the same time—but you CAN train both effectively with the right structure.For most people, less volume and higher quality training leads to better results, better recovery, and more consistency.If you’ve been feeling stuck, overwhelmed, or like you can’t fit everything into your week, this is where to start.🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/
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  EP 104: Here’s How You ACTUALLY Should Be Hybrid Training 16.04.2026 13p

  If you’ve ever wondered what to do after time off training, whether recovery trackers like WHOOP actually work, or how to balance running and lifting, this video is for you.→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/n847Dr_8YFoGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ In this Q&A, I’m answering your real questions about hybrid training, recovery, strength training, cardio, and performance. As a PhD in exercise physiology and hybrid athlete myself, I break down what actually matters—and what doesn’t—so you can train smarter, recover better, and avoid common mistakes.We cover topics like:• What to do when returning to training after time off• Should interval recovery be walking or jogging?• How to structure your weekly running distances• Are recovery trackers like WHOOP actually useful?• Vibration plates for bone density—fact or fiction• Should beginners start with lifting or running first?• How to combine cycling with running and lifting• How to structure hybrid training effectivelyHybrid training doesn’t have to be complicated—but it does require understanding how to manage recovery, intensity, and consistency.The goal isn’t perfect training. It’s sustainable training that helps you improve long-term.If you have questions you want answered in a future video, drop them in the comments.Subscribe for science-based hybrid training, endurance, and strength content.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/
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  EP 103: Why Every Runner Should Be Doing Striders (Backed By Science) 02.04.2026 7p

  🤘🏻 GRAB MY FREE ZONES CALCULATOR → https://doc-lyss-fitness.myflodesk.com/zones-help-ytThis video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b188Rx_-zUkGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Are you doing striders in your running training?If not, you might be leaving free speed on the table.In this video, I break down exactly what striders are, how to do them properly, and why they’re one of the most effective (and most underrated) tools for improving running speed — without adding extra fatigue.We cover:• What a strider actually is (and what it’s not)• The difference between striders and sprinting• How to perform them correctly (acceleration, hold, deceleration)• Why striders improve neuromuscular efficiency• How they help you recruit more power without heavy fatigue• How beginners and advanced runners should use them• When to add striders into your week• How many to do and how to progressStriders are short accelerations at 80–95% effort that help train your body to run faster efficiently — without the lactate buildup or stress of full speed workouts.They’re perfect for:• Beginner runners adding speed work• Intermediate runners stuck at a plateau• Advanced runners wanting more efficient speed• Warming up before races• Improving stride length and cadence• Sneaking in form work without formal drillsIf you want a simple way to improve speed without burnout, this is it.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/
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  EP 102: How to Get Back Into Lifting After Time Off (Without Burning Out) 26.03.2026 13p

  📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yjKbgjwXq34Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Took time off from lifting — whether for vacation, sickness, or just life getting in the way — and not sure how to start again? In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) walks you through exactly how to ease back into resistance training safely and effectively.You’ll learn:• How much strength and muscle you actually lose during time off• Why you get so sore after your first sessions back• How to adjust weights, reps, and sets when restarting• The “1 week off = 1 week easing back” rule• How to rebuild consistency without burning out or getting injuredWhether you took a week off, a month off, or even longer, this science-based guide will help you return to lifting the right way — so you can build strength again without frustration.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction0:45 - 3 Week Long Vacation1:42 - Piece of Advice2:24 - Return to Your Program (Tip 1)3:50 - Adjusting RPE to 5-65:30 - Reintroduction Week7:48 - Maintain Volume (Tip 2)8:27 - Eating and Sleeping (Tip 3)9:30 - Taking Months Off & Where to Start11:30 - Wrap Up
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  EP 101: How to Run Faster | Science-Backed Speed Training for all Levels 20.03.2026 14p

  🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here:→ https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/i_9jfbUNY_EGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Want to run faster without burning out? In this video, Doc Lyss breaks down science-based strategies to increase your speed efficiently. Learn how to integrate speed work drills like striders and pick-ups, build a strong mileage foundation, and balance easy Zone 2 runs with high-intensity training to get FASTER. 🎥 Beginners Runner Video → https://www.youtube.com/watch?v=twuSS9Uu2p0🤘🏻 TRAIN & RUN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Timstamps:0:00 - Introduction1:40 - Striders3:00 - Pick-up runs4:38 - Speed work day and examples8:50 - Volume of training10:08 - Run slow to get fast11:11 - Summary/recap
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  EP 100: Zone 2 Cardio Made Fun - 3 Ways to Keep It Interesting & Effective 12.03.2026 8p

  🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/wvZScbcEbEcGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Zone 2 cardio doesn’t have to be boring. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares three different ways to do Zone 2 training—from the classic steady-state session to more creative interval-based approaches that keep you engaged and consistent.You’ll learn:- What Zone 2 training really means- Classic Steady-State Zone 2 Cardio- Multi-Machine / Erg Interval Zone 2 Training- CrossFit-Style / Metcon-Inspired Zone 2 Workouts- How to choose the best option for your goalsWhether you’re a runner, hybrid athlete, or just looking to improve your cardio fitness, these methods can help you build endurance, improve recovery, and actually look forward to your easier training days.📌 RESOURCES🎯 Download my Zones Mini Guide: https://bit.ly/4i2k4Ot🏋️‍♀️ Train with me in The Lyss Method: https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ Time Stamps:0:00 - Introduction1:35 - Traditional steady state3:35 - Multiple ergs option5:04 - METCON style approach6:28 - Different variations6:55 - The Lyss Method & recap#Zone2Cardio #EnduranceTraining #HybridTraining #RunningTips #CardioWorkout #FitnessTips #TheLyssMethod #zone2
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  EP 99: Heart Rate Zone Training? Watch This Before You Rely on Your Running Watch 06.03.2026 6p

  🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Yl56Q6ZK4HUGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Are you relying on your running watch for heart rate training? 👀 You might be getting inaccurate data! In this video, Dr. Alyssa breaks down the differences between optical heart rate sensors (like those in Garmin, Apple Watch, and Coros) and chest strap monitors.Learn how wrist-based HR monitors actually work, when they fail, and why chest straps are still the gold standard for accurate heart rate training.Whether you're training by heart rate zones, doing Zone 2 cardio, or looking to improve performance, this video will help you understand which device gives you the most reliable data for smarter training.TOPICS COVERED:- How optical heart rate sensors work- Why wrist-based monitors are often inaccurate- Benefits of chest strap HR monitors for runners and endurance athletes- Tips for getting the most accurate heart rate data during workouts Perfect for runners, cyclists, endurance athletes, and anyone training with heart rate.📌 Don't forget to like, subscribe, and drop a comment if you’ve noticed differences between your watch and chest strap readings!🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.comTime Stamps:0:00 – Should You Use a Watch or Chest Strap? 0:07 – Intro: Why Accuracy Matters 0:25 – How Watches Measure Heart Rate 0:50 – Photoplethysmography Explained 1:35 – Why Wrist Sensors Are Less Accurate 2:10 – When a Watch Is 'Good Enough' 2:45 – Examples of Inaccuracies from Different Devices 3:13 – Chest Straps vs Armbands vs Watches 3:55 – How Chest Straps Work 4:30 – Best Chest Strap Brands & Options 5:10 – Tips for Getting Accurate Readings 5:53 – When to Use a Chest Strap 6:45 – Summary: Choose Based on Your Goals 7:22 – Free Zones Calculator & Final Thoughts #zone2 #hybridtraining #runningtips #heartratemonitor #marathon #halfmarathon #hyrox #hyroxtraining #hybridfitness
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  EP 98: Are You Lifting Heavy Enough? 3 Ways to Know (RPE, Rest Times & Rep Speed) 26.02.2026 6p

  → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/l8Wlj-hwkL4Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ 📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5Are you really lifting heavy enough to make progress? In this video, Dr. Alyssa Olenick shares three simple checks — RPE, rest times, and rep speed — to see if your training intensity is high enough to build strength, muscle, and endurance in the gym.You’ll learn:• How to use **RPE (Rate of Perceived Exertion)** to choose the right weight• Why your last reps should slow down if you’re lifting close enough to failure• How needing the *full rest period* is a sign your weights are heavy enough• How increased focus and effort indicate the right training intensity• Tips for beginners vs. experienced lifters when applying RPEThis video is for:• Beginners learning how to train with RPE• Lifters stuck in a plateau• Athletes wanting to push harder safely and effectivelyRelated videos:🎥 How to Choose the Right Weight: https://bit.ly/4bQirzU🎥 Make Progressive Overload More Fun: https://bit.ly/3RiDSRN🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction0:25 - Underload/underestimate0:50 - Are your reps slowing down?2:12 - Do you need the full rest period?3:35 - Does your lift require focus?5:03 - Lift within the comfort of your skill5:35 - Wrap up#LiftingTips #RPETraining #StrengthTraining #MuscleGains #HowToLiftHeavy #GymTipsForBeginners #StrengthTrainingForWomen #HypertrophyTraining #WeightTrainingTips #ProgressiveOverload
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  EP 97: Stuck Between Weights in the Gym? Here’s How to Progress 19.02.2026 6p

  📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BbT4XGUwGXsGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Do you struggle when the next dumbbell or barbell jump feels way too heavy? You’re not alone — this is one of the most common lifting frustrations, especially in commercial gyms where weights only increase in 5–10 lb jumps.In this video, I’ll walk you through exactly what to do when you’re stuck between weights so you can still progress, get stronger, and apply progressive overload without stalling.What you’ll learn:- How to progress if the next dumbbell jump is too heavy- Smart ways to increase reps instead of weights- How to use cluster sets and partial sets to bridge the gap- Why change plates (even fractional plates) are a game-changer- How to use top sets and back-off sets for continued progressThese strategies work whether you’re training with dumbbells, barbells, or machines — and are especially useful for women, beginners, and anyone lifting in a gym without smaller increments.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction0:30 - What to do with dumbbells1:00 - Increasing reps/matching RPE2:00 - 1/2 heavier sets2:30 - Break up your sets4:00 - Increasing barbell movements4:25 - Change plates5:20 - Backoff sets#StrengthTraining #ProgressiveOverload #WeightLiftingTips #GymProgress #DumbbellWorkout #LiftingTips #GetStronger #BarbellTraining #BeginnerLifting #HybridTraining
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  EP 96: Most Warm-Ups Are a Waste of Time… Here’s What Actually Works 11.02.2026 18p

  📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym → https://bit.ly/4mtleF5→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/MjQwtiiK6BgGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Stop wasting 30 minutes on warm-ups you don’t need — and stop jumping under the bar cold. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares her simple, effective, and time-efficient warm-up method for strength training.This is the exact approach she uses for herself and her clients inside The Lyss Method to get warm, get moving, and start lifting — without wasting time.Here’s what you’ll learn:• Cardio warm-up: How to get your heart rate up and prime your body for lifting• Foam rolling: Benefits for muscle activation and injury prevention• Dynamic stretches: The importance of flexibility and mobility before lifting• Core exercises: Activating your core for better stability during lifts• Movement prep: Preparing your joints and muscles for the workout aheadThis warm-up routine is perfect for anyone looking to optimize their workout and reduce the risk of injury. Whether you’re a beginner or a seasoned lifter, Alyssa’s tips will help you improve performance and get the most out of every training session.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction0:57 - Getting warm via cardio1:40 - Thoughts on foam rolling3:02 - Dynamic movements/stretches4:45 - Mix in core work5:50 - Movement prep7:15 - Possible plyometrics7:40 - Get under the bar11:00 - Warm-ups set jumps15:05 - Recap and wrap-up#WarmUpForLifting #StrengthTrainingTips #WeightliftingWarmUp #TheLyssMethod #LiftingTips #PreWorkoutRoutine