The Messy Middle Podcast

📲 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/MjQwtiiK6Bg Get $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 ahead This 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 - Introduction 0:57 - Getting warm via cardio 1:40 - Thoughts on foam rolling 3:02 - Dynamic movements/stretches 4:45 - Mix in core work 5:50 - Movement prep 7:15 - Possible plyometrics 7:40 - Get under the bar 11:00 - Warm-ups set jumps 15:05 - Recap and wrap-up #WarmUpForLifting #StrengthTrainingTips #WeightliftingWarmUp #TheLyssMethod #LiftingTips #PreWorkoutRoutine

🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training → https://bit.ly/4d8ZTMJ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/8N7SMYXW00w Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Struggling to eat enough carbohydrates for your training? In this video, Dr. Alyssa Olenick shares her go-to strict carb sources — foods that are mostly carbohydrates — to help you fuel endurance training, recovery, and performance. You’ll learn: • What “strict carb sources” are and why they matter for active people • Why runners or endurance athletes often need 300–600g+ of carbs per day • How to balance whole-food carbs with easy-digesting carb options • The best carb sources for pre-workout, post-workout, and everyday meals • How to increase carbs without unintentionally raising fat intake • Practical examples from breads, grains, potatoes, fruit, juice, and more This video is for: • Runners, cyclists, hyrox racers, lifters, and hybrid athletes Anyone training 4–6 days per week with high energy demands • People who struggle to hit their daily carb targets without GI distress FED & FAST MINI GUIDE (Code: FED15) → Get it Here: https://doclyssfitness.com/fed-fast/ 🎧 Top 3 for Active Females → Listen Here: https://bit.ly/461WQlT 🤘🏻 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 - Introduction 0:27 - How do I get in enough? 1:30 - What is a "strict" carb? 2:30 - Variety of carbs available 4:00 - My favorites! 4:07 - Breads 5:15 - Pancakes/waffles 6:25 - POTATOES 7:41 - Grains/pasta 9:09 - Fruit 10:15 - Honey 11:30 - Applesauce pouches 12:13 - Juices 14:00 - Wrap up #CarbSources #EnduranceNutrition #SportsNutrition #FuelForPerformance #HybridTrainingNutrition #RunningFuel #CarbohydrateLoading #PreWorkoutFuel #PostWorkoutFuel #EatForPerformance

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13G → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/0Pki71wGun4 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, Dr. Alyssa Olenick shares expert advice on how to start hybrid training—a powerful combination of strength training and endurance exercises. Whether you're a beginner lifter or runner. Alyssa provides step-by-step guidance on balancing these lifting and running or cardio modalities to enhance your overall performance. Learn how to: • Effectively combine strength and endurance workouts • Build a custom training split for your goals • Gradually increase your fitness capacity for optimal results • Practical tips for new lifters and runners Alyssa breaks down the essential strategies that can help you get the most out of your hybrid workouts and maximize your fitness progress. 🤘🏻 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 - Introduction 1:45 - Hybrid spectrum 2:23 - The true beginner 4:20 - Possibly less of both to start 5:20 - The more experienced lifter or runner 6:20 - Dial down lifting for a bit 9:45 - Endurance junkies/runners 12:22 - Recap of getting started/seasons 13:30 - Hybrid eBook

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BhzUpRFkjuM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, we break down the best lifting plan for runners—and spoiler alert: it’s not some flashy or overly complicated routine. It’s a well-structured strength program designed to help runners get stronger, more powerful, and resilient. If you’re a runner or hybrid athlete wondering what kind of lifting you actually need, this is for you. We’ll cover the key elements that matter most: building strength, incorporating power and plyometrics, and including single-leg and calf work to support your performance on the road or trail. What You’ll Learn: • What makes a solid lifting plan for runners (hint: it’s not fancy) • The importance of strength, power, and plyos in your training • Why single-leg and calf exercises are non-negotiable • How to lift without wrecking your running performance • Why “just getting stronger” is often the missing piece 🤘🏻 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/ 🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc 🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS 🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkq Time Stamps: 0:00 - Introduction 0:40 - Common mistake 2:15 - Choose heavy enough weight 3:30 - RPE and loading appropriately 3:42 - Managing volume 4:50 - Reps for accessory movements 6:00 - Plyometrics and lower body movements 7:22 - Mid video recap 8:10 - Weekly splits 9:00 - Higher quality sessions 10:00 - Dumbbells are great options 10:50 - Warm up, BW movements/core, and lift 12:45 - "Two hard sets" 13:40 - The Lyss Method

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/KPVP2HNr3hQ Stuck on the same weights in the gym? Not making progress on your lifts? You might be in a strength plateau. In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) shares 5 evidence-based strategies to help you break through a lifting plateau and start making gains again. What you’ll learn: • Why training intensity (RPE) might be too low • How training volume & frequency affect progress • The role of protein, carbs, and overall calories in strength gains • Why sleep and recovery are critical for adaptation • How to use time, rep ranges, and micro-progressions to keep improving Plateaus are normal — but they don’t have to last forever. Apply these tips to unlock your next level of strength. 🤘🏻 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 - Introduction 0:11 - Are you training at a high/hard enough level? 0:52 - Are you lifting frequently enough? 1:36 - Are you eating enough? 2:29 - Are you sleeping enough? 3:15 - Simply, give it time.

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/6T4HmEUlo5Y In this video, we dive into effective strategies for building stronger legs and growing your glutes as a runner without compromising your running performance. If you're a runner looking to enhance your glute strength, muscle growth, and overall performance, this video is for you! What you'll learn: • Top Strength Exercises for Legs and Glutes: Squats, lunges, and deadlifts tailored for runners • Proper Form & Technique: How to execute exercises with the right range of motion to maximize growth • Building Glutes without Sacrificing Running: How to balance running with strength training for better glute development • Nutrition for Muscle Growth: What to eat to support your glute-building goals • Recovery Strategies: Essential tips for recovery to avoid injury and boost muscle growth • Whether you’re a seasoned runner or just starting, this video provides actionable tips to help you build stronger, more defined glutes while keeping your running performance at its best. 🤘🏻 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/ 🎧 Strength/Muscle Building Seasons: https://bit.ly/3UwAYek 🎥 Step-Up Variations: https://youtu.be/PVa4Of-K3oE 🎥 Lifting at Home: https://youtu.be/n0vQU5633vo Time Stamps: 0:00 - Introduction 1:02 - Eat enough food 1:20 - Potential off-season goal 2:45 - ROM, load, and volume 3:45 - Compound movements 4:24 - Back squat 5:05 - Reverse lunge or split squat 6:45 - RDL 7:45 - Step-up variations 12:45 - Single leg RDL 15:58 - Lunge variations 18:20 - Hip thrusts (kinda) 19:25 - Single leg glute bride 21:00 - Slow down your lifts 22:14 - Rep ranges 23:15 - Weekly spread 24:15 - Conclusion

Ready to start running but not sure where to begin? In this video, Alyssa shares essential beginner running tips to help you ease into running safely and sustainably. Whether you’re new to fitness or just getting back into it, these tips will set you up for success. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/twuSS9Uu2p0 What you’ll learn: • Start with intervals: How to combine running and walking for a smooth start • Slow pace running: Why running at a slower pace is key for beginners • Gradual progress: How to safely increase your running frequency and volume • Walking breaks: Incorporating walking breaks to prevent burnout • Meet yourself where you are: The importance of honoring your fitness level for a more enjoyable experience 🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK Alyssa’s beginner-friendly tips will help you build a solid foundation for long-term running success and enjoy the process of getting fitter without the risk of injury. Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ 🤘🏻 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/

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. 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. This video is a podcast version of a full YouTube, watch it here on Spotify (video version) or on YouTube here: https://youtu.be/yNKNjOBS6vo. 🌟 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

👉 Get our free HYROX ACCELERATOR series here: → https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/aUEBCd6_cBo Listen in order or on the go by going back to episode 87, the one right before this! WATCH PART 1 HERE: https://youtu.be/RMB5P8X6nhI?si=i-qnWnH3PZKX7eyT Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyrox Can YOU do a Hyrox race? In this video, Alyssa Olenick, PhD and Coach Corey of The Lyss Method break down who Hyrox is for and how beginners or first-time racers can train for their first event. Learn about fitness level requirements, training modifications, and practical preparation tips for race day! Topics Covered: • Who can compete in hyrox? • Training for your first hyrox race • Strength & running tips for beginners and first-time racers• Common mistakes and how to avoid them 🤘🏻 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/ Timestamps: 0:00 - Introduction 0:55 - Who is Hyrox for? 2:50 - Doubles approach 3:35 - Running baseline suggestion 5:30 - Running base starting point 6:20 - Best training and prep tips 9:00 - Practice compromised runs 10:20 - Do you need to do Hyrox-specific workouts? 12:10 - Sled push substitution 15:50 - Rep and sets & strength recommendations 19:55 - Wrap up and final words

👉 Want to take your Hyrox training to the next level? Get our free HYROX ACCELERATOR series here:→ https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/RMB5P8X6nhI Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyrox What is HYROX? Everything You Need to Know! HYROX is the ultimate hybrid fitness competition, combining endurance and strength in a grueling race format! In this video, Dr. Alyssa and Coach Cory Davis break down the HYROX event structure, including: ✅ 1,000m runs ✅ Strength & functional fitness stations (sled push, burpees, lunges & more!) ✅ Race strategy & training tips for beginners & experienced athletes ✅ Why HYROX is exploding in popularity in the U.S. & Europe If you're looking to improve your HYROX performance or are curious about how to train for HYROX, this video is for you! 🤘🏻 OUR HYROX PROGRAM → https://www.thelyssmethod.com/programs/hyrox 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ ⏰ Timestamps: 0:00 - Introduction 0:32 - What is Hyrox? 0:36 - Events Broken Down 2:16 - Weight & Solo/Doubles Breakdown 3:23 - Strategy Approach4:50 - Coach Lyss's Races 5:25 - Coach Corey's Background8:35 - Hybrid Spectrum 12:00 - Wrap Up

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13G This video is a podcast version of a full YouTube video. Watch it on Spotify for podcasters video edition or here on YouTube: https://youtu.be/3Ik_0h1nxRs Want to get stronger and fitter without sacrificing one for the other? In this video, Dr. Alyssa Olenick (aka Doc Lyss), PhD in Exercise Physiology, breaks down the science and benefits of hybrid training—a powerful blend of cardio + strength that helps you build muscle, boost endurance, and improve long-term health. You'll learn: → What hybrid training is and how it works → Why it’s effective for fat loss, performance, and longevity → How to combine lifting and running (or other cardio) without burning out → Why hybrid training works for any fitness level—from beginners to advanced athletesIf you're tired of choosing between strength and endurance—or want to feel and perform your best—this is the training method for you.👉 Need a hybrid program? → $20 off your first month with code PODCAST https://www.thelyssmethod.com/programs 🤘🏻 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/ 0:00 – Why Everyone Should Be Hybrid Training 0:17 – What Most People Are Doing Now 0:44 – What Is Hybrid Training & Why It Matters 1:00 – Scientific Benefits of Combined Training 1:49 – Exercise Guidelines: Cardio + Strength 2:26 – Overlapping Health Benefits 3:35 – Hybrid Training & Body Composition 4:19 – Key Health Markers: VO2max & Strength 5:16 – Hybrid Training for Lifespan & Aging 5:40 – Every Program Should Include Both 6:41 – Minimum Effective Dose for Beginners 7:26 – Concurrent Training Defined 8:22 – Hybrid on Your Terms 8:45 – Who We Help at TLM 9:11 – How to Get Started + Call to Action

In this episode, Dr. Lyss breaks down how to strategically time your diet based on your training goals—whether you're chasing fat loss, building muscle, or maximizing performance. Learn why the off-season or maintenance phases might be the best time for cutting, and how improper timing or extreme restriction can derail recovery and endurance. Plus, get practical tips on aligning your nutrition with your training cycle for sustainable gains and long-term success. Watch on YouTube: → https://youtu.be/dpzNgvSCq7c 🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training. → https://bit.ly/4d8ZTMJ 🤘🏻 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/ TIMESTAMPS: 0:00 Introduction to Dieting and Performance Goals 2:58 Understanding When to Diet 5:57 The Importance of Muscle and Strength Training 9:08 Optimal Timing for Dieting During Training Seasons 12:11 Gradual Fat Loss and Body Recomposition 15:11 Maintaining Performance While Dieting 17:58 Navigating Energy Deficits and Recovery 21:09 Identifying Your Needs: Dieting vs. Eating More 23:56 Conclusion and Resources for Further Guidance

In this episode of The Hybrid Lab, Dr. Alyssa Olenick breaks down the powerful connection between exercise and bone health, especially for women in and around menopause. Learn how hormonal changes affect bone density, why resistance training and plyometrics are essential, and what types of exercise are most effective for supporting strong, healthy bones. Whether you're in your 30s or post-menopausal, Dr. Olenick shares science-backed tips and practical workouts you can start doing today to protect your bone health and thrive through every stage of life. 🎧 Watch on YouTube: → https://youtu.be/rzA7z6BKgeA 👉 Topics Covered: Bone loss during menopause Best exercises for bone density Why resistance training matters How to start strength training for bone health Tips for long-term wellness and injury prevention 🎧 Subscribe for more on hybrid training, women’s health, and science-backed fitness advice 🤘🏻 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 Introduction to Female Physiology and Menopause 01:23 Understanding Bone Health and Menopause 07:44 The Impact of Estrogen on Bone Density 10:07 Exercise Interventions for Bone Density 21:58 Load-Bearing Exercises and Their Importance 24:36 The Importance of Resistance Training 32:56 Understanding Resistance Training Intensity 38:44 Practical Recommendations for Bone Health 46:00 Addressing Common Misconceptions in Fitness

👀 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. 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!🎥 Watch on YouTube:→ https://youtu.be/qY5xdzO0eWk🎥 Performance vs Aesthetics:→ https://youtu.be/T-KfgshL5G8 🤘 FREE Macro Calculator: → https://bit.ly/4d8ZTMJTopics Covered:✅ Why weight gain happens during marathon or endurance training ✅ 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 endurance 🤘🏻 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/ Timestamps: 00:00 - Understanding why this may happen 3:02 - Role of nutrition in performance 6:10 - Importance of protein intake 8:58 - Carbohydrates and performance 12:11 - Managing hunger and satiety 15:09 - Balancing macro-nutrients 18:20 - Why you may consuming more calories 24:24 - Adequate protein and energy demands 26:50 - Higher carbohydrates days 30:00 - Food density, fiber, and plants

In this episode of The Hybrid Lab, Dr. Alyssa Olenick shares her philosophy on fitness, emphasizing the importance of having the physical capacity to say yes to life's adventures. She recounts her personal journey, including pivotal moments that shaped her approach to fitness and outdoor activities. The discussion highlights the significance of aligning fitness goals with personal values and introduces the Full Send Summer Challenge, a community initiative designed to encourage individuals to embrace adventure and fitness in their lives. Learn more about the full send summer challenge: https://doc-lyss-fitness.myflodesk.com/full-send Join us in The Lyss Method Here: https://www.thelyssmethod.com/ Use code 20FULLSEND for $20 your first 3 month full TLM hybird or 4 month run only memberships Join month to month run only here: https://coach.everfit.io/package/UZ049074 Chapters 00:00 Introduction to the Fitness Philosophy 00:54 The Fitness to Say Yes Concept 02:19 Personal Journey and the Yes Year 04:29 Lessons from Outdoor Adventures 12:32 The Shift in Fitness Goals 16:08 The Impact of Life Changes on Fitness 19:54 The Full Send Summer Challenge

🔥 Discover station-by-station strategies to crush Hyrox while everyone else hits the wall with our free 6-day HYROX ACCELERATOR! ⁠https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt⁠ The Hybrid Lab crew is back with a full recap of our Atlanta HYROX weekend! From cheering on TLM clients and Core Blend athletes to racing ourselves, it was a jam-packed, energy-filled event. In this episode, Alyssa, Noah, Corye, Dani, and Carly break down: Race highlights & personal wins Training takeaways & pacing strategies Doubles race recap & future race plans Tips for your next HYROX (or hybrid race!) Timestamps: 00:00 Atlanta Hyrox Recap 01:39 Noah's Performance Highlights 06:26 Training Strategies for Worlds 14:15 Corey and Team's Race Experience 24:33 Friendship and Support in Competition 27:20 Inspiration from Peers 28:40 Training Dynamics and Schedules 30:52 Race Strategies and Techniques 34:55 Understanding Race Layouts and Penalties 42:06 Personal Race Experiences and Goals 46:19 Skiing Strategies and Performance 49:13 Sled Push and Pull Dynamics 51:58 Burpees and Running Consistency 54:50 Lunges and Wall Balls Execution 58:37 Race Communication and Strategy 01:01:31 Navigating Race Challenges 01:03:41 Future Race Preparation and Insights

Want to take your hyrox training to the next level? Get our free HYROX ACCELERATOR series here -- https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt  Note: I think there was some audio issues here we will fix for next time! Join the coaches of The Lyss Method as they break down their game plan for Hyrox ATL! In this  conversation, they discuss their race day strategy, training adjustments, and how they’re approaching the race different from DC. From pacing, training, tapering and mental prep techniques and team dynamics, get an inside look at how experienced coaches tackle the day. Whether you’re racing solo or with a partner, their insights will help you refine your own approach.  00:00 Introduction to the Atlanta High Rocks Race 02:09 Coaches and Their Racing Plans 04:57 Corey and Devin's Race Strategy 09:12 Noah and Nick's Goals for the Race 13:21 Jake's Race Preparation and Goals 17:11 Discussion on Race Times and Expectations 18:14 Betting Strategies and Performance Goals 20:06 Training Insights and Personal Goals 22:43 Race Strategy and Team Dynamics 25:06 Event-Specific Training and Preparation 29:50 Strength Training and Conditioning 32:05 Pacing and Race Execution 41:24 Pacing Strategies for Races 42:20 Doubles vs. Solo Racing Dynamics 43:34 Managing Race Intensity and Recovery 46:27 Experiences with Race Challenges 48:12 Communication and Motivation in Team Events 50:46 Tapering Strategies for High-Intensity Events 01:01:03 Final Thoughts on Race Preparation

In this episode of The Hybrid Lab, Dr. Alyssa Olenick dives deep into the controversial topic of fasted training for women—is it helpful, harmful, or somewhere in between? After nearly turning this into an Instagram post, Alyssa realized the conversation needed more than a quick swipe-through. So she's unpacking the nuance—why it's not as simple as "good" or "bad," who might benefit from fasted workouts, and who may want to steer clear. Expect a thoughtful, science-backed breakdown of: What fasted training actually is How it may impact female physiology and hormones Common myths vs. what the research really shows Why context, individual goals, and lifestyle matter most If you’ve ever felt confused, frustrated, or curious about whether fasted workouts are right for you, this episode is for you. 🎧 Hit play, keep an open mind, and let’s put down the pitchforks. 00:00 Introduction to the Hybrid Lab Podcast 00:30 Fasted Training Controversy 02:26 Defining Fasted Exercise 04:20 Female Metabolism and Fasted Training 10:00 Body Composition Effects of Fasted Training 16:28 Hormonal Impacts of Fasted Training 28:51 Understanding Exercise Guidelines and Activity Levels 37:48 Fasted Training: Risks and Recommendations 42:50 Navigating Menopause and Exercise 51:45 Final Thoughts on Nutrition and Training

🎙 Welcome to The Hybrid Lab (formerly The Messy Middle Podcast) In this exciting reintroduction episode, Dr. Alyssa Olenick shares the why behind the rebrand from The Messy Middle to The Hybrid Lab. She reflects on the podcast’s evolution—from its PhD-era roots with co-host Kate to its new focus on hybrid training, female physiology, and evidence-based coaching. Alyssa dives into: Why nuance will always be at the heart of her content How her brand has shifted to focus on hybrid athletes, runners who lift, and lifters who run Her journey from PhD student to expert in hybrid training and exercise science A sneak peek into upcoming episode topics like fasting and female training The move to more real-time, organic podcasting with live video recordings Why this space still matters for busy women who want to learn and apply real science to their training Whether you're a long-time listener or new to the pod, this episode sets the stage for what’s next: deeper conversations, expert insights, and a continued commitment to science-backed, real-world applicable training info. 🔬 Welcome to The Hybrid Lab—where science meets sweat. 📲 Don’t forget to subscribe, rate, and share the show if you’re loving the new vibe!

Save $20 off your first month, run plan or multi month membership with code 20SPRING now through 4/11/2025. In this episode of the Messy Middle Podcast, Alyssa Olenick and the TLM coaches recap their exhilarating experience at the HYROX weekend in DC. They discuss their individual races, training insights, and the camaraderie of competing as a team. Trevor shares his solo race experience, highlighting his performance and areas for improvement, while Carly and Dani reflect on their doubles race, emphasizing the importance of communication and strategy. The conversation is filled with tips for aspiring racers and insights into the training methods that helped them succeed. In this conversation, the participants discuss their experiences and strategies related to HYROX training and racing. They explore the importance of embracing discomfort in training, the differences between solo and doubles racing, and how to effectively pace during events. The discussion also highlights the distinctions between HYROX and CrossFit, as well as reflections on recent races and preparations for future competitions. Topics Covered: ⏩ Hyrox race breakdown – What to expect ⏩ Best training strategies for strength + endurance ⏩ The difference between HYROX and CrossFit and why you need to run MORE> ⏩ What NOT to do when preparing for Hyrox ⏩ Q&A – Answering the most common Hyrox questions 🔔 Subscribe for more fitness, race prep, and performance training 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/ 00:00 DC HYROX Weekend Recap 02:19 Trevor's Solo Race Insights 13:43 Carly and Dani's Doubles Experience 23:01 Strength Training for HYROX Preparation 24:51 The Importance of Baseline Fitness 26:57 Strategies for Event Pacing 29:41 Reflections on Race Strategy 33:23 The Balance of Strength and Endurance 36:52 Navigating the High Rocks Experience 39:04 Doubles vs. Solos: Which to Choose? 44:36 Understanding HYROX vs. CrossFit 49:57 Endurance Background and Pacing Strategies 52:54 Integrating CrossFit with High Rocks Training 54:51 Preparing for HYROX: Building a Strong Foundation 56:31 Race Reflections and Performance Analysis 01:01:56 Pacing Techniques and Race Strategy 01:10:11 Future Training Plans and Goals