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All or Nothing

On The Messy Middle Podcast, we talk a lot about polarizing messages from industry, academia, and societal culture. But what about the black and white mentality that exists in your own head? On this chat, Kait helps you identify all-or-nothing thinking, and find the first steps to overcoming perfectionism.

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Hey, I'm Lyss!

I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!

This picture was hard to come across again. While

This picture was hard to come across again. While going though old photo shoots for an image to use — I found this from a early last fall.

You can see — even through black and white photos — editing— and shading …. How rough I felt on the inside.

A wave of a difficult end to 2020 that turned into early 2021 burnout from a mix of the never ending changes to my pani-phd, growing a business, not knowing my future plans, having to prepare for every outcome — and tangible stress.

All those began to take a massive and negative toll on my internal health in 2020-2021. While I was working nearly 7 days a week, 4-5 am wakeups to rush into lab, updating my business systems & writing my dissertation my body said “enough”.

My stomach skin a disaster due to this, my hair a mix of over colored and depleted. I remember being in Zion with @bethanycorataylor in early 2021 saying “I don’t even feel ugly in the insecure way — I don’t know how to describe it. I don’t feel like myself. Like the life has been pulled out of my skin and face.”

It’s embarrassing to admit how much I let stress deteriorate my health while I was doing “everything else right”. This led me to making larger boundaries in my business, hiring out, redoing our back end systems and just getting out of my PhD with as much play and recover as I could.

Luckily, I had @insidetracker along the way. To let me know what was going on inside me at this time, a guide on how to adjust it, data to share with my doctor, the nudge to get help with my stomach, and a way to track progress over time.

Through testing not guessing and smart supplementation, professional help (hi @dr.adrian.chavez ), a lot of stress management work on my own, outsourcing & time — a year later I feel like a whole new me. My skin is glowing, my hair is growing, I am eating foods again I thought I never would, and my blood work is finding it’s way back to it’s normal.

@insidetracker has been vital to me during this time. Through today ultimate tests are $200 off with 35% off the entire website. Use my code DOCLYSSFITNESS. And yes, you can purchase now to save AND use later.

“Just go back to normal” — means nothing to

“Just go back to normal” — means nothing to those who don’t even have an established “normal” yet at least in the context of health / fitness. What if their normal isn’t somewhere they feel good, or great, or move or fuel themselves how they really want but can’t figure it out.

It’s okay if that’s you.

Change takes time.
The people who’s default normal seems impossible to you didn’t get there in a day.

It takes time — fumbling — falling backward — and ultimately moving forward because of all that to end up where your normal is something you love, crave, or can default to.

But you’re not broken, lazy or bad if these statements feel empty to you.

Being “off routine” even when you have one is hard. Let alone when your routine maybe isn’t one that you love right now.

Ask yourself instead “what are 1-3 things I know will leave me feeling really good next week”. And start there.

Some things to try:
• a big glass of water
• a early + long night sleep
• a big on salad
• a long walk
• some sweat pumping cardio
• a nap
• some solo time
• a coffee shop pause alone (me 🙋🏼‍♀️)
• a solid lift
• a long shower
• restocking grocers
• prepping a few meals
• some time with a good book
• an extra episode of that TV show
• a hike or getting outside in the sun
• a warm cup of tea

Whatever it is that’ll help you feel recovered + healthy + good — not guilty. And build back to a new normal … from there ♥️

Strong women aren’t inherently violent. This is

Strong women aren’t inherently violent. This is a sickening stigma that every woman who has the audacity to exist in this world with muscles and can load up a barbell has to face in commercial gyms.

I haven’t trained in commercial gyms for years. But I grew up facing the comments and side-handed views of middle aged men who have always taken space in these spaces who cannot comprehend the idea that a woman — in his space — is strong … without being violent at worst and at best an anomaly.

This man … before I even started my warm up set today asked me “if he could use the extra set of 45’s” because he “wanted to make sure I wasn’t going to beat him up for it”.

If I didn’t have an injury flare up I would have said yes and squatted 250 in front of his face.

I directly said back to him “You can use the 45’s but actually the idea that women are inherently violent because we’re strong is a problem. Strength and violence aren’t the same thing.”

To which he tried to back out by telling me the shocking story of a 130 lb girl leg pressing 700 lbs for reps. I simply said “Yeah that’s great. Women actually have a lot of strength potential.” And he said “Well women are smart I’ll give you that” to which I said “I’d hope so I have a PhD”.

He shut up after I mentioned that.

I’m lucky to be in areas I don’t face this as often as the women who are new to these spaces and don’t know how to respond to these gross and back handed comments.

Men — and women — anyone — is allowed to admire and be impressed with above average strength in women or anyone. That isn’t the issue here. You’re not a creep for complimenting someone for a good lift.

But the assumption that I — or any woman — is violent for being strong is repulsive. And is tied to deeply to this idea strength is only a trait of men — males must be violent too? God I hope not.

Men — I hope you also are vocal toward these males in these spaces for this behavior.

Women, trans or NB friends— I hope you know you can always stand firm in defending yourself in these situations. You don’t need to engage. You don’t need to be thankful for their “compliments”. You are not violent because you’re strong. You’re just strong.♥️

Men & people behind private profile’s: “I tota

I remember running these roads, so inspired by mov

I remember running these roads, so inspired by movement + how I felt. The runners high where I would practice “talks” in my head of the things I would tell others to help them find the same joy out there I had.

16 years later from the first runs I took on these same backroads — I’m out here really doing all the things a younger me dreamed of or didn’t even know was possible for her.

She wanted so badly to share what she had found with everyone. And Dang — did she do that. ♥️

ACTUAL HEALTH PROMOTING SCIENCE BASED METABOLISM B

ACTUAL HEALTH PROMOTING SCIENCE BASED METABOLISM BOOSTING HOLIDAY HEALTH HACKS.

By someone who’s PhD legitimate involves feeding people high fat high calorie meals and seeing how their bodies respond.

Skipping eating or fasting all day before you eat yes — may save you calories. It will also lead you to swan dive into that side dish you don’t even like but is close enough to your hangry @$$ self and the slide home into belly ache City.

So yes — eat some small filling high protein & some carb + fibery meals for breakfast and lunch.

BUT if you want to actually “boost” your metabolism this week (aka support it and it’s ability to properly use + store fat and carbs to be less stressful on your body) try this!

1️⃣ Eat protein at each meal. Aside from my vegan friends this SHOULD be easy with holiday meals having protein as a main dish. Protein has the highest thermogenic effect aka uses the most calories just to digest it. And like does 106 other amazing things for our bodies + metabolism.

2️⃣ Doing a hard workout the day before a big meal (or morning of) will increase your bodies metabolic flexibility the next day! This means your body will do a better job using fat & carbs vs storing it/having a “back up” in your body. = less stressful meal response!

3️⃣ Walking after meals has been shown to lower blood glucose without using insulin! This is because when we exercise little glucose transporters in our muscles come take up the sugars in our blood due to the contractions, without insulin! This is a more favorable way for our bodies to use up high carb meals. + can help digestion! Even 10-20 min can do the trick!

Of course as always you’re an adult and don’t have to do any of these things. Fast if it works for you. Be sedentary for the rest of the year. Pick a fight with your uncle about politics. I don’t know your life.

But don’t fall for crappy holiday eating + food advice. Exercise DOES and CAN support our metabolisms. More than just burning up calories and preventing fat gain. But can help make these big awesome meals easier for them to store + use!

🤘🏻

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Alyssa Olenick, PhD

M.S., CISSN, PH.D. – EXERCISE PHYSIOLOGY

Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.

Alyssa Olenick, PhD

M.S., CISSN, PH.D. – EXERCISE PHYSIOLOGY

Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.

join the weekly q&a newsletter

This picture was hard to come across again. While

This picture was hard to come across again. While going though old photo shoots for an image to use — I found this from a early last fall.

You can see — even through black and white photos — editing— and shading …. How rough I felt on the inside.

A wave of a difficult end to 2020 that turned into early 2021 burnout from a mix of the never ending changes to my pani-phd, growing a business, not knowing my future plans, having to prepare for every outcome — and tangible stress.

All those began to take a massive and negative toll on my internal health in 2020-2021. While I was working nearly 7 days a week, 4-5 am wakeups to rush into lab, updating my business systems & writing my dissertation my body said “enough”.

My stomach skin a disaster due to this, my hair a mix of over colored and depleted. I remember being in Zion with @bethanycorataylor in early 2021 saying “I don’t even feel ugly in the insecure way — I don’t know how to describe it. I don’t feel like myself. Like the life has been pulled out of my skin and face.”

It’s embarrassing to admit how much I let stress deteriorate my health while I was doing “everything else right”. This led me to making larger boundaries in my business, hiring out, redoing our back end systems and just getting out of my PhD with as much play and recover as I could.

Luckily, I had @insidetracker along the way. To let me know what was going on inside me at this time, a guide on how to adjust it, data to share with my doctor, the nudge to get help with my stomach, and a way to track progress over time.

Through testing not guessing and smart supplementation, professional help (hi @dr.adrian.chavez ), a lot of stress management work on my own, outsourcing & time — a year later I feel like a whole new me. My skin is glowing, my hair is growing, I am eating foods again I thought I never would, and my blood work is finding it’s way back to it’s normal.

@insidetracker has been vital to me during this time. Through today ultimate tests are $200 off with 35% off the entire website. Use my code DOCLYSSFITNESS. And yes, you can purchase now to save AND use later.

“Just go back to normal” — means nothing to

“Just go back to normal” — means nothing to those who don’t even have an established “normal” yet at least in the context of health / fitness. What if their normal isn’t somewhere they feel good, or great, or move or fuel themselves how they really want but can’t figure it out.

It’s okay if that’s you.

Change takes time.
The people who’s default normal seems impossible to you didn’t get there in a day.

It takes time — fumbling — falling backward — and ultimately moving forward because of all that to end up where your normal is something you love, crave, or can default to.

But you’re not broken, lazy or bad if these statements feel empty to you.

Being “off routine” even when you have one is hard. Let alone when your routine maybe isn’t one that you love right now.

Ask yourself instead “what are 1-3 things I know will leave me feeling really good next week”. And start there.

Some things to try:
• a big glass of water
• a early + long night sleep
• a big on salad
• a long walk
• some sweat pumping cardio
• a nap
• some solo time
• a coffee shop pause alone (me 🙋🏼‍♀️)
• a solid lift
• a long shower
• restocking grocers
• prepping a few meals
• some time with a good book
• an extra episode of that TV show
• a hike or getting outside in the sun
• a warm cup of tea

Whatever it is that’ll help you feel recovered + healthy + good — not guilty. And build back to a new normal … from there ♥️

Strong women aren’t inherently violent. This is

Strong women aren’t inherently violent. This is a sickening stigma that every woman who has the audacity to exist in this world with muscles and can load up a barbell has to face in commercial gyms.

I haven’t trained in commercial gyms for years. But I grew up facing the comments and side-handed views of middle aged men who have always taken space in these spaces who cannot comprehend the idea that a woman — in his space — is strong … without being violent at worst and at best an anomaly.

This man … before I even started my warm up set today asked me “if he could use the extra set of 45’s” because he “wanted to make sure I wasn’t going to beat him up for it”.

If I didn’t have an injury flare up I would have said yes and squatted 250 in front of his face.

I directly said back to him “You can use the 45’s but actually the idea that women are inherently violent because we’re strong is a problem. Strength and violence aren’t the same thing.”

To which he tried to back out by telling me the shocking story of a 130 lb girl leg pressing 700 lbs for reps. I simply said “Yeah that’s great. Women actually have a lot of strength potential.” And he said “Well women are smart I’ll give you that” to which I said “I’d hope so I have a PhD”.

He shut up after I mentioned that.

I’m lucky to be in areas I don’t face this as often as the women who are new to these spaces and don’t know how to respond to these gross and back handed comments.

Men — and women — anyone — is allowed to admire and be impressed with above average strength in women or anyone. That isn’t the issue here. You’re not a creep for complimenting someone for a good lift.

But the assumption that I — or any woman — is violent for being strong is repulsive. And is tied to deeply to this idea strength is only a trait of men — males must be violent too? God I hope not.

Men — I hope you also are vocal toward these males in these spaces for this behavior.

Women, trans or NB friends— I hope you know you can always stand firm in defending yourself in these situations. You don’t need to engage. You don’t need to be thankful for their “compliments”. You are not violent because you’re strong. You’re just strong.♥️

Men & people behind private profile’s: “I tota

I remember running these roads, so inspired by mov

I remember running these roads, so inspired by movement + how I felt. The runners high where I would practice “talks” in my head of the things I would tell others to help them find the same joy out there I had.

16 years later from the first runs I took on these same backroads — I’m out here really doing all the things a younger me dreamed of or didn’t even know was possible for her.

She wanted so badly to share what she had found with everyone. And Dang — did she do that. ♥️

ACTUAL HEALTH PROMOTING SCIENCE BASED METABOLISM B

ACTUAL HEALTH PROMOTING SCIENCE BASED METABOLISM BOOSTING HOLIDAY HEALTH HACKS.

By someone who’s PhD legitimate involves feeding people high fat high calorie meals and seeing how their bodies respond.

Skipping eating or fasting all day before you eat yes — may save you calories. It will also lead you to swan dive into that side dish you don’t even like but is close enough to your hangry @$$ self and the slide home into belly ache City.

So yes — eat some small filling high protein & some carb + fibery meals for breakfast and lunch.

BUT if you want to actually “boost” your metabolism this week (aka support it and it’s ability to properly use + store fat and carbs to be less stressful on your body) try this!

1️⃣ Eat protein at each meal. Aside from my vegan friends this SHOULD be easy with holiday meals having protein as a main dish. Protein has the highest thermogenic effect aka uses the most calories just to digest it. And like does 106 other amazing things for our bodies + metabolism.

2️⃣ Doing a hard workout the day before a big meal (or morning of) will increase your bodies metabolic flexibility the next day! This means your body will do a better job using fat & carbs vs storing it/having a “back up” in your body. = less stressful meal response!

3️⃣ Walking after meals has been shown to lower blood glucose without using insulin! This is because when we exercise little glucose transporters in our muscles come take up the sugars in our blood due to the contractions, without insulin! This is a more favorable way for our bodies to use up high carb meals. + can help digestion! Even 10-20 min can do the trick!

Of course as always you’re an adult and don’t have to do any of these things. Fast if it works for you. Be sedentary for the rest of the year. Pick a fight with your uncle about politics. I don’t know your life.

But don’t fall for crappy holiday eating + food advice. Exercise DOES and CAN support our metabolisms. More than just burning up calories and preventing fat gain. But can help make these big awesome meals easier for them to store + use!

🤘🏻

This picture was hard to come across again. While

This picture was hard to come across again. While going though old photo shoots for an image to use — I found this from a early last fall.

You can see — even through black and white photos — editing— and shading …. How rough I felt on the inside.

A wave of a difficult end to 2020 that turned into early 2021 burnout from a mix of the never ending changes to my pani-phd, growing a business, not knowing my future plans, having to prepare for every outcome — and tangible stress.

All those began to take a massive and negative toll on my internal health in 2020-2021. While I was working nearly 7 days a week, 4-5 am wakeups to rush into lab, updating my business systems & writing my dissertation my body said “enough”.

My stomach skin a disaster due to this, my hair a mix of over colored and depleted. I remember being in Zion with @bethanycorataylor in early 2021 saying “I don’t even feel ugly in the insecure way — I don’t know how to describe it. I don’t feel like myself. Like the life has been pulled out of my skin and face.”

It’s embarrassing to admit how much I let stress deteriorate my health while I was doing “everything else right”. This led me to making larger boundaries in my business, hiring out, redoing our back end systems and just getting out of my PhD with as much play and recover as I could.

Luckily, I had @insidetracker along the way. To let me know what was going on inside me at this time, a guide on how to adjust it, data to share with my doctor, the nudge to get help with my stomach, and a way to track progress over time.

Through testing not guessing and smart supplementation, professional help (hi @dr.adrian.chavez ), a lot of stress management work on my own, outsourcing & time — a year later I feel like a whole new me. My skin is glowing, my hair is growing, I am eating foods again I thought I never would, and my blood work is finding it’s way back to it’s normal.

@insidetracker has been vital to me during this time. Through today ultimate tests are $200 off with 35% off the entire website. Use my code DOCLYSSFITNESS. And yes, you can purchase now to save AND use later.

“Just go back to normal” — means nothing to

“Just go back to normal” — means nothing to those who don’t even have an established “normal” yet at least in the context of health / fitness. What if their normal isn’t somewhere they feel good, or great, or move or fuel themselves how they really want but can’t figure it out.

It’s okay if that’s you.

Change takes time.
The people who’s default normal seems impossible to you didn’t get there in a day.

It takes time — fumbling — falling backward — and ultimately moving forward because of all that to end up where your normal is something you love, crave, or can default to.

But you’re not broken, lazy or bad if these statements feel empty to you.

Being “off routine” even when you have one is hard. Let alone when your routine maybe isn’t one that you love right now.

Ask yourself instead “what are 1-3 things I know will leave me feeling really good next week”. And start there.

Some things to try:
• a big glass of water
• a early + long night sleep
• a big on salad
• a long walk
• some sweat pumping cardio
• a nap
• some solo time
• a coffee shop pause alone (me 🙋🏼‍♀️)
• a solid lift
• a long shower
• restocking grocers
• prepping a few meals
• some time with a good book
• an extra episode of that TV show
• a hike or getting outside in the sun
• a warm cup of tea

Whatever it is that’ll help you feel recovered + healthy + good — not guilty. And build back to a new normal … from there ♥️

Strong women aren’t inherently violent. This is

Strong women aren’t inherently violent. This is a sickening stigma that every woman who has the audacity to exist in this world with muscles and can load up a barbell has to face in commercial gyms.

I haven’t trained in commercial gyms for years. But I grew up facing the comments and side-handed views of middle aged men who have always taken space in these spaces who cannot comprehend the idea that a woman — in his space — is strong … without being violent at worst and at best an anomaly.

This man … before I even started my warm up set today asked me “if he could use the extra set of 45’s” because he “wanted to make sure I wasn’t going to beat him up for it”.

If I didn’t have an injury flare up I would have said yes and squatted 250 in front of his face.

I directly said back to him “You can use the 45’s but actually the idea that women are inherently violent because we’re strong is a problem. Strength and violence aren’t the same thing.”

To which he tried to back out by telling me the shocking story of a 130 lb girl leg pressing 700 lbs for reps. I simply said “Yeah that’s great. Women actually have a lot of strength potential.” And he said “Well women are smart I’ll give you that” to which I said “I’d hope so I have a PhD”.

He shut up after I mentioned that.

I’m lucky to be in areas I don’t face this as often as the women who are new to these spaces and don’t know how to respond to these gross and back handed comments.

Men — and women — anyone — is allowed to admire and be impressed with above average strength in women or anyone. That isn’t the issue here. You’re not a creep for complimenting someone for a good lift.

But the assumption that I — or any woman — is violent for being strong is repulsive. And is tied to deeply to this idea strength is only a trait of men — males must be violent too? God I hope not.

Men — I hope you also are vocal toward these males in these spaces for this behavior.

Women, trans or NB friends— I hope you know you can always stand firm in defending yourself in these situations. You don’t need to engage. You don’t need to be thankful for their “compliments”. You are not violent because you’re strong. You’re just strong.♥️

Men & people behind private profile’s: “I tota

I remember running these roads, so inspired by mov

I remember running these roads, so inspired by movement + how I felt. The runners high where I would practice “talks” in my head of the things I would tell others to help them find the same joy out there I had.

16 years later from the first runs I took on these same backroads — I’m out here really doing all the things a younger me dreamed of or didn’t even know was possible for her.

She wanted so badly to share what she had found with everyone. And Dang — did she do that. ♥️

ACTUAL HEALTH PROMOTING SCIENCE BASED METABOLISM B

ACTUAL HEALTH PROMOTING SCIENCE BASED METABOLISM BOOSTING HOLIDAY HEALTH HACKS.

By someone who’s PhD legitimate involves feeding people high fat high calorie meals and seeing how their bodies respond.

Skipping eating or fasting all day before you eat yes — may save you calories. It will also lead you to swan dive into that side dish you don’t even like but is close enough to your hangry @$$ self and the slide home into belly ache City.

So yes — eat some small filling high protein & some carb + fibery meals for breakfast and lunch.

BUT if you want to actually “boost” your metabolism this week (aka support it and it’s ability to properly use + store fat and carbs to be less stressful on your body) try this!

1️⃣ Eat protein at each meal. Aside from my vegan friends this SHOULD be easy with holiday meals having protein as a main dish. Protein has the highest thermogenic effect aka uses the most calories just to digest it. And like does 106 other amazing things for our bodies + metabolism.

2️⃣ Doing a hard workout the day before a big meal (or morning of) will increase your bodies metabolic flexibility the next day! This means your body will do a better job using fat & carbs vs storing it/having a “back up” in your body. = less stressful meal response!

3️⃣ Walking after meals has been shown to lower blood glucose without using insulin! This is because when we exercise little glucose transporters in our muscles come take up the sugars in our blood due to the contractions, without insulin! This is a more favorable way for our bodies to use up high carb meals. + can help digestion! Even 10-20 min can do the trick!

Of course as always you’re an adult and don’t have to do any of these things. Fast if it works for you. Be sedentary for the rest of the year. Pick a fight with your uncle about politics. I don’t know your life.

But don’t fall for crappy holiday eating + food advice. Exercise DOES and CAN support our metabolisms. More than just burning up calories and preventing fat gain. But can help make these big awesome meals easier for them to store + use!

🤘🏻

Live It Up With Me On The ‘Gram

@littlelyssfitness

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