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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.

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THE LYSS METHOD: LIFTING & RUNNING TRAINING PLANS

THE LYSS METHOD: LIFTING & RUNNING TRAINING PLANS

Learn

Blog
Podcast
Youtube

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Podcast
Youtube

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HYBRID EBOOK
ENDURE EBOOK
TRAIN EBOOK
Products I Love

HYBRID EBOOK
ENDURE EBOOK
TRAIN EBOOK
Products I Love

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Contact

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Speaking/interviews
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my account/download products

WODMASS IS BACK — 12 days of workouts to get you

WODMASS IS BACK — 12 days of workouts to get you through go the holidays as a thank you from me and @thelyssmethod for all of your support this year.

And yes it’s 100% free, no catch — simply comment WODMASS below to get the workouts 🤘🏻💪🏻👇🏻

ARE YOU MAKING THIS MISTAKE 👇🏻 When running

ARE YOU MAKING THIS MISTAKE 👇🏻

When running or hybrid training many people think “I’m sore / this is making my legs fatigue” so drop the weight.

While dropping weight WILL indirectly drop volume. The better approach is dropping SETS or REPS instead.

CRAZY HIGH VOLUME you’re not adapted to or can recover from makes you sore + tired.

Note: VOLUME = sets * reps * weight

Instead of doing:
3x15 RDL @ RPE5-6 weight

TRY:
2x8 @ RPE8

Many runners & well most people also under-load their accessories. Unintentionally doing 5/6 effort, not getting the most of their time lifting.

Runners or hybrid adapters also tend to think they need higher rep lifts to mimic running — you don’t! You need heavy and moderate to low rep ranges.

I love a GOOD heavy loaded 2-3 sets of 6-8 reps @ a hard 8/10 effort for many of my accessories during run blocks like step ups, lunges, RDL’s etc. while spending other times between 10-12 reps.

Are you guilty of this mistake 👻. Checkout @thelyssmethod where we do the thinking for you. Message me BEGIN to find your best fit program.

DECEMBER DECEMBER — Where all our fitness goals

DECEMBER DECEMBER — Where all our fitness goals go to “next year”. It can feel good and comforting and almost a little self rewarding to push off till life is less chaotic post holidays (it isn’t going to be and we know it), when the new year start is fresh (which is valid and real), instead of sticking with our fitness or starting it now.

Here’s the thing though — starting your 2024 goals while life is busy will do 2 things. First, help you practice the skill of keeping up with your fitness when life is busy. Which for many of us, is always. This is one of the most important fitness skills that has nothing to do with your workout to train 💪🏻. Second, it gives you a low stress month of wiggle room of learning when gyms are less busy, there’s less pressure, and there’s kind of a “freebie” month toward our goals.

This doesn’t mean you have to go HAMMM right now. But rather, ask yourself. What can I do now, future me will wish we had done in summer? Being a month ahead doesn’t feel like a lot till you think about how much progress a month can make.

TRY THIS 👇🏻

Take a moment to list out your 2024 fitness goals. Is it maintain lifting while racing or big hike training? Deadlift X lbs? Get your first pull-up? Gain muscle?

Then list out the actions you need to take to get to that goal.

Look at your weeks through the end of the year. How can you start to choose those goals?

Maybe it’s starting your new lifting routine NOW (hello @thelyssmethod).Maybe it’s adding in pull-up work 1-2x/week in your lifts. Maybe it’s keeping in 2-3 lifts a week even if shorter & quicker to maintain or gain right now.

Maybe for some of you it’s not NOT giving up your fitness. Maybe it really is just starting. Which is a great time to do that before the intimidating new years rush.

For my seasoned fitnessers— maybe it’s using this time period to dream of those big 2024 goals while pushing along in a running off season lifting focus time you is being done to work toward those. But reminding ourselves why we keep showing up when the world feels like it’s hitting pause. And giving ourself grace for where we have to pull back too.

Where ever you’re at — keep going 🤘🏻

We need to reframe the conversation both around fe

We need to reframe the conversation both around fear of getting “bulky” as well as ability to truly gain muscle or “get bulky” if that is your goal and what this means. Especially for female trainees.

Transparently this swipe & convo here may not land 100% for those in larger bodies where this convo may mean different things in regards to adiposity and fat shaming narratives. So it’s okay if this post isn’t for you. But muscle gain and body recomposition (gaining muscle even independent of fat loss) is still important. And recognize also the parallel negative narratives of “you’re not bulky you just have fat” can be too. We don’t do those here either.

But most of the time these worries come from women who are leaner and/or very very under muscular who can benefit from muscle gain. “Skinny fat” — low muscle in a smaller body & “low muscle mass obesity” or similar terms can both be negative to health regardless of the BMI/body size classification/weight status/body comp it seems to fit into (right wrong or indifferent).

If you lift and gain mass you WILL weigh more.
Muscle growth is GROWTH of tissue. This is going to take up space.

None of this is bad outside of our perceptions of it and what it means to be bigger or gain size or perceptions around our body more often than not.

But also, some of us do want to gain a lot of muscle. We want to be “bulky” and it IS possible to do that with a lot of time + work + food.

Many of you / us have genetic ceilings or yes may not want to do the work it requires to get “very bulky”. But that option is there for you if you want it. But neither group is landing there by accident.

And as we approach the new year let this be an indirect reminder too —being bigger and wearing pants bigger than your early 20’s or college self is …. Normal. Esp if you lift weights and gain muscle!

💪🏻

Zone 2 cardio is all the rage — and while I’ve

Zone 2 cardio is all the rage — and while I’ve been talking about cardio zones for years — the recent attention it’s gained has sparked a lot of … ehhmmmm — frustration.

WHY is it so hard?
WHY does your heart rate spike so high?
Will you ever get better at it?
Does it even matter?
When should you chill the heck out about it?
And more 😉

NOOWW — now listen I have HEARD you loud and clear in my comment sections and as promised — if you don’t yell at the messenger — I shall deliver the science & help you out. And that’s exactly what I did in this weeks YouTube video / podcast episode.

Comment YOUTUBE below for a link (you must be following me to comment FYI) and I’ll send ya a DM with it! 💪🏻🤘🏻. Do me a favor? If you found it helpful hit that SUBSCRIBE button because we have a lot of goodness coming the next few months to the YouTube and the pod 🎉😎

What’s the MOST-least you can do? // A lot of pe

What’s the MOST-least you can do? // A lot of people (me included) talk about “minimums” and having a bare minimum fall back of what you can do and is feesible for you and your life.

And while I love that — I also love what I call the MOST least you can do. This isn’t cutting back because you’re sandbagging your training. Because you still have goals. But sometimes life DOES happen. And instead of also throwing it all away and doing nothing — I try to do the most least I can do.

This means pushing hard and moving weight and giving my all in every session, but especially the weeks I have to pull back a day. It means my main goals sometimes now are running so I need to plan to get in miles over more days lifting or are lifting so need the lifts more— but KNOW my body needs consistency in both too, to reach my goals.

I’m doing the MOST I can under the circumstances I am facing. Not my bare minimum. But the most least I can do.

But the same rules may apply to you if you’re consistently failing to get in all your workouts or training because of what you think you “should be able to do”. Instead of asking: what can I do? This can still be your “most least”, you can still work really hard and make progress. But it also can factor in your life or things being harder in a season.

Sometimes more > something > nothing. Sometimes we do need to do specific work. But sometimes we need to not set ourself up as a failure on our brain because of an unrealistic expectation we have set.

The last year and a half has been chaos for me. But this approach is why I’m still making progress and moving forward.

I’m not a failure for only lifting 2x/week this past month. Im also not a failure because I “only” lift 3x/week on a normal week. Im fit and strong and capable — because I show up without the drama that im failing otherwise. Im succeeding because im doing my most least. And you can too 💪🏻🫶🏻

WODMASS IS BACK — 12 days of workouts to get you

WODMASS IS BACK — 12 days of workouts to get you through go the holidays as a thank you from me and @thelyssmethod for all of your support this year.

And yes it’s 100% free, no catch — simply comment WODMASS below to get the workouts 🤘🏻💪🏻👇🏻

ARE YOU MAKING THIS MISTAKE 👇🏻 When running

ARE YOU MAKING THIS MISTAKE 👇🏻

When running or hybrid training many people think “I’m sore / this is making my legs fatigue” so drop the weight.

While dropping weight WILL indirectly drop volume. The better approach is dropping SETS or REPS instead.

CRAZY HIGH VOLUME you’re not adapted to or can recover from makes you sore + tired.

Note: VOLUME = sets * reps * weight

Instead of doing:
3x15 RDL @ RPE5-6 weight

TRY:
2x8 @ RPE8

Many runners & well most people also under-load their accessories. Unintentionally doing 5/6 effort, not getting the most of their time lifting.

Runners or hybrid adapters also tend to think they need higher rep lifts to mimic running — you don’t! You need heavy and moderate to low rep ranges.

I love a GOOD heavy loaded 2-3 sets of 6-8 reps @ a hard 8/10 effort for many of my accessories during run blocks like step ups, lunges, RDL’s etc. while spending other times between 10-12 reps.

Are you guilty of this mistake 👻. Checkout @thelyssmethod where we do the thinking for you. Message me BEGIN to find your best fit program.

DECEMBER DECEMBER — Where all our fitness goals

DECEMBER DECEMBER — Where all our fitness goals go to “next year”. It can feel good and comforting and almost a little self rewarding to push off till life is less chaotic post holidays (it isn’t going to be and we know it), when the new year start is fresh (which is valid and real), instead of sticking with our fitness or starting it now.

Here’s the thing though — starting your 2024 goals while life is busy will do 2 things. First, help you practice the skill of keeping up with your fitness when life is busy. Which for many of us, is always. This is one of the most important fitness skills that has nothing to do with your workout to train 💪🏻. Second, it gives you a low stress month of wiggle room of learning when gyms are less busy, there’s less pressure, and there’s kind of a “freebie” month toward our goals.

This doesn’t mean you have to go HAMMM right now. But rather, ask yourself. What can I do now, future me will wish we had done in summer? Being a month ahead doesn’t feel like a lot till you think about how much progress a month can make.

TRY THIS 👇🏻

Take a moment to list out your 2024 fitness goals. Is it maintain lifting while racing or big hike training? Deadlift X lbs? Get your first pull-up? Gain muscle?

Then list out the actions you need to take to get to that goal.

Look at your weeks through the end of the year. How can you start to choose those goals?

Maybe it’s starting your new lifting routine NOW (hello @thelyssmethod).Maybe it’s adding in pull-up work 1-2x/week in your lifts. Maybe it’s keeping in 2-3 lifts a week even if shorter & quicker to maintain or gain right now.

Maybe for some of you it’s not NOT giving up your fitness. Maybe it really is just starting. Which is a great time to do that before the intimidating new years rush.

For my seasoned fitnessers— maybe it’s using this time period to dream of those big 2024 goals while pushing along in a running off season lifting focus time you is being done to work toward those. But reminding ourselves why we keep showing up when the world feels like it’s hitting pause. And giving ourself grace for where we have to pull back too.

Where ever you’re at — keep going 🤘🏻

We need to reframe the conversation both around fe

We need to reframe the conversation both around fear of getting “bulky” as well as ability to truly gain muscle or “get bulky” if that is your goal and what this means. Especially for female trainees.

Transparently this swipe & convo here may not land 100% for those in larger bodies where this convo may mean different things in regards to adiposity and fat shaming narratives. So it’s okay if this post isn’t for you. But muscle gain and body recomposition (gaining muscle even independent of fat loss) is still important. And recognize also the parallel negative narratives of “you’re not bulky you just have fat” can be too. We don’t do those here either.

But most of the time these worries come from women who are leaner and/or very very under muscular who can benefit from muscle gain. “Skinny fat” — low muscle in a smaller body & “low muscle mass obesity” or similar terms can both be negative to health regardless of the BMI/body size classification/weight status/body comp it seems to fit into (right wrong or indifferent).

If you lift and gain mass you WILL weigh more.
Muscle growth is GROWTH of tissue. This is going to take up space.

None of this is bad outside of our perceptions of it and what it means to be bigger or gain size or perceptions around our body more often than not.

But also, some of us do want to gain a lot of muscle. We want to be “bulky” and it IS possible to do that with a lot of time + work + food.

Many of you / us have genetic ceilings or yes may not want to do the work it requires to get “very bulky”. But that option is there for you if you want it. But neither group is landing there by accident.

And as we approach the new year let this be an indirect reminder too —being bigger and wearing pants bigger than your early 20’s or college self is …. Normal. Esp if you lift weights and gain muscle!

💪🏻

Zone 2 cardio is all the rage — and while I’ve

Zone 2 cardio is all the rage — and while I’ve been talking about cardio zones for years — the recent attention it’s gained has sparked a lot of … ehhmmmm — frustration.

WHY is it so hard?
WHY does your heart rate spike so high?
Will you ever get better at it?
Does it even matter?
When should you chill the heck out about it?
And more 😉

NOOWW — now listen I have HEARD you loud and clear in my comment sections and as promised — if you don’t yell at the messenger — I shall deliver the science & help you out. And that’s exactly what I did in this weeks YouTube video / podcast episode.

Comment YOUTUBE below for a link (you must be following me to comment FYI) and I’ll send ya a DM with it! 💪🏻🤘🏻. Do me a favor? If you found it helpful hit that SUBSCRIBE button because we have a lot of goodness coming the next few months to the YouTube and the pod 🎉😎

What’s the MOST-least you can do? // A lot of pe

What’s the MOST-least you can do? // A lot of people (me included) talk about “minimums” and having a bare minimum fall back of what you can do and is feesible for you and your life.

And while I love that — I also love what I call the MOST least you can do. This isn’t cutting back because you’re sandbagging your training. Because you still have goals. But sometimes life DOES happen. And instead of also throwing it all away and doing nothing — I try to do the most least I can do.

This means pushing hard and moving weight and giving my all in every session, but especially the weeks I have to pull back a day. It means my main goals sometimes now are running so I need to plan to get in miles over more days lifting or are lifting so need the lifts more— but KNOW my body needs consistency in both too, to reach my goals.

I’m doing the MOST I can under the circumstances I am facing. Not my bare minimum. But the most least I can do.

But the same rules may apply to you if you’re consistently failing to get in all your workouts or training because of what you think you “should be able to do”. Instead of asking: what can I do? This can still be your “most least”, you can still work really hard and make progress. But it also can factor in your life or things being harder in a season.

Sometimes more > something > nothing. Sometimes we do need to do specific work. But sometimes we need to not set ourself up as a failure on our brain because of an unrealistic expectation we have set.

The last year and a half has been chaos for me. But this approach is why I’m still making progress and moving forward.

I’m not a failure for only lifting 2x/week this past month. Im also not a failure because I “only” lift 3x/week on a normal week. Im fit and strong and capable — because I show up without the drama that im failing otherwise. Im succeeding because im doing my most least. And you can too 💪🏻🫶🏻

Live It Up With Me On The ‘Gram

@doclyssfitness

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Train

THE LYSS METHOD: LIFTING & RUNNING TRAINING PLANS

THE LYSS METHOD: LIFTING & RUNNING TRAINING PLANS

Learn

Contact
Speaking/interviews
Consult calls

Contact
Speaking/interviews
Consult calls

Shop

HYBRID EBOOK
ENDURE EBOOK
TRAIN EBOOK
Products I Love

HYBRID EBOOK
ENDURE EBOOK
TRAIN EBOOK
Products I Love

Contact
Speaking/interviews
Consult calls

Contact
Speaking/interviews
Consult calls

Train

THE LYSS METHOD: LIFTING & RUNNING TRAINING PLANS

THE LYSS METHOD: LIFTING & RUNNING TRAINING PLANS

Learn

Blog
Podcast
Youtube

Blog
Podcast
Youtube

Shop

HYBRID EBOOK
ENDURE EBOOK
TRAIN EBOOK
Products I Love

HYBRID EBOOK
ENDURE EBOOK
TRAIN EBOOK
Products I Love

Contact

Contact
Speaking/interviews
Consult calls

Contact
Speaking/interviews
Consult calls

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