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Eating Like a Toddler

When in doubt — in the side salad we trust.

While someone will without a doubt take this as me telling grown adults to eat like bland children. Tis not the point my friends.

Simply that “life happens” and when we’re not prepared or falling behind or cooking seems like the end of the world — simple meals + add a side salad.

There are some pretty convenient “healthy” chicken nuggets, pizza, fries, pre made meals, pre prepped chicken, etc out there for easy grab and go.

A toss in the air fryer, microwave or oven + a side salad = 👨‍🍳 💋

While reducing our overall processed food consumption IS ideal — periods of eating where it seems like it’s bland city with no veggies in site as we try to stay afloat are my favorite to simply … add a side salad.

Keep toppings pre cut. Easy grab mix. And keep it in eye sight in your fridge. Grab a handful, top with a few fun things, dressing… done!

Toddler + side salad magic — keeping our micros and fiber and health in mind while doing what we can to keep our bodies fed 🤙🏻

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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!

High intensity interval training, sprint interval

High intensity interval training, sprint interval training, metabolic conditioning, Tabata, anything like that are great for you and your health. While they get a lot of slack for being “too intense” we have to consider a few key factors:

1) High intensity is an issue when over used as the main or only form of movement OR excessively/abused/we’re doing a lot of workouts.

2) We need to eat enough to support higher volumes of higher intensity if we’re worried about its stress on our hormonal health.

3) What we cannot achieve with time… we can do with intensity! Meaning those who aren’t able to do higher volumes of other training can “do a lot with a little” here.

There is a reason exercise guidelines say “150 min of moderate or 75 min of vigorous activity”. For basic health — the harder you go the less you need. For training it’s slightly different!

I bring up the walking analogy not because I’m knocking walking. But some well-intended fitness messages tend to paint walking as an equal “swap”, suggest lower intensity stuff is “less harmful” or say that moderate to high intensity cardio is “bad for fat loss”, or other statements of the like.

I’m writing this caption on a walk — I suggest you walk more & move more. But I also encourage you to do some intensity too! It doesn’t have to be a lot either. Especially so if the bulk of your cardio/ non-lifting movement is walking.

The physiological adaptations are different. High intensity exercise can be uniquely potent for our health OR deliver the same health benefits of more time consuming movement in a more intense but smaller time demand.

Keep doing your walks … but do some intensity too 💪🏻. Your metabolic health, cardiovascular health, training, fitness & body will thank you!

Celebrating this summers health and fitness goals

Celebrating this summers health and fitness goals with @insidetracker #sponsored

Teaming up with InsideTracker to chat my big summer health and fitness goals.

It feels almost timely and bittersweet to be talking about these things after 6 weeks off of work for so much rest + play. Along with starting work tomorrow 👀.

My fitness goals for this year were originally to toe the line of another ultra. But with injuries and life it seems like that may be a next year goal. Which doesn’t mean my efforts now or health focus is wasted!

A big goal I had was to be able to crush a bunch of big 14k foot mountians with regis during our time off 🤍🏔🤘🏻. And we did 7 summits this past month!

Along with still working on sleep + my GI stuff and really making stress management and self care better in my postdoc than PhD🧬.

I have gotten blood work with @insidetracker every year since 2019 and it was immediately apparent when stress started to hurt my health more than training or running ever was and decided to make big changes AS I finished my degree.

I did the ultimate panel every few months for this past year and again before graduating to track my progress of working w/ health professional, nutritional adjustments, other health promoting behaviors + more. Finally this may we were back in a really good place across the board and hoping to keep trends that way 💪🏻.

You can save 20% off @insidetracker with my code DOCLYSSFITNESS and get a peek under your hood as well. With full reports with behavior suggestions + citations, flagging when your should speak with a doctor or nutrition/RD professional & even ways to track your behaviors all in one place.

I get the ultimate but you can save on any test with my code as well. 👩🏼‍🔬💪🏻🏃🏼‍♀️🏋🏼‍♀️.

Im excited to have data to drive me forward with confidence that if I want a big ultra year next year, once my injuries are ready — my insides are ready for that kind of physical stress to 💪🏻🤍.

FREE RESOURCE. // I spent today putting together t

Have you ever wondered how I pack + prep + prepare

Have you ever wondered how I pack + prep + prepare for big hikes or trail runs from gear to food?

I know you do! Because I’m asked about these things quite a bit which is why last summer when I was prepping for the wonderland trail I made a video going over the gear and food i brought.

While the hike didn’t go quite as planned (my wonderland trail video is already up for you to watch too!) this is a great idea of how I prepare for bigger efforts!

I’ll share the link in my story today + my YouTube is always linked in my b!o! 💪🏻🤘🏻

Within the fitness industry their is a common idea

Within the fitness industry their is a common idea / narrative that a form of fitness is only valuable if it results in high heart rates, end zone intensities & lots of calorie burn.

Often I see people say “well isn’t cardio better because it burns more calories” completely missing the point of WHY we lift and WHY we do cardio & their unique adaptations.

The point of lifting is NOT to burn calories. And while you WILL expend energy it’s often less in the moment than cardio — yes. But is additionally costly in its energy requirement (calories / protein) to repair and grow new muscle.

Lifting is an anabolic process and is required to set off (“turn on”) the muscle signals that tell our bodies to make or repair muscle. As well as help train our bodies to use our nerves to recruit more muscle cells so we can produce more force output or increase our skills or ability.

Trying to quantify your calories burned during lifting is redundant and missed a lot of this with your basic smart watch tracker or estimations through your food tracking apps (im looking at you MFP).

You’re far better off using your lifting to simply get stronger + gain muscle NOT trying to expend energy. While all exercise supports healthy fat cell distribution and physiology — let’s let our lifting be LIFTING.

Increasing muscle tissue and strength has far better + cooler benefits that “calorie burning” like increased bone density, tendon health, energy expenditure, glucose regulation, insulin sensitivity, and quality of life + longevity.

Our muscles are some of the largest stores of extra glucose in our bodies! And the more muscle you have the harder your body has to work to grow and maintain it. The are houses of our metabolic machinery which IS enhanced with cardio.

But the goal of lifting is not and has never been to “burn calories”. Turns out — when you make it NOT about that … you’ll likely get all the benefits you were dreaming of and more 🤘🏻🤍

November 18th 2020, I crossed the finish line of m

November 18th 2020, I crossed the finish line of my first 100k ultra. A month before I raced a 35 mile race and a month later I would run across the Grand Canyon and back in a day (50 miles).

After that year I committed to a large strength season. I had back squatted 275 and became a better Olympic lifter in that massive ultra year despite all that but knew what I needed to do as I finished my PhD + eyes focused on goals not a year ahead but two.

When we want to train in a “hybrid” style we often find ourselves wanting to lean toward our strength + comfort + bodies natural abilities and not into what we need at that time.

For me, I naturally am strong with a mediocre engine. However, I can go all day. My off season of ultras meant 1) brining up my strength reserve to pull from in future seasons of high volume endurance 2) train in short but hard intensity anerobic zones I suck at.

While I raced a 40k, 13.1 and did 50+ miles of the wonderland trail last year still clocking miles — I did high volume lifting and plenty of short duration conditioning or speed work or metcons between.

And as I shift gears once again with hopes of returning to my “Mountian shape” I go into this season knowing some strength may be sacrificed at first, my body will likely shift to a smaller phenotype and the adaptation curve back to endurance will be tough.

But that fitness is never wasted.
Time away doesn’t always make us worse — it gives us the potential to be greater — because of the fitness we gained.
Fitness IS specific, but being a generalist helps us too.
We can’t cheat strength.
And even as my lungs try to remember how to do this, and my muscles work to return to their oxygen uptake potential — my legs slowly remember what to do.

Hybrid training is never one isolated season. It’s years and different seasons and it all builds over time eventually moving you forward little by little at each.

My capacity + potential now is greater because of the last 5 years of slowly moving forward & not spinning all wheels at once.

Seasons are magic… and it’s time for the turning of them 🌸 🍁 ❄️.

To learn more about my approach + philosophy behind hybrid training checkout HYBRID.

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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

High intensity interval training, sprint interval

High intensity interval training, sprint interval training, metabolic conditioning, Tabata, anything like that are great for you and your health. While they get a lot of slack for being “too intense” we have to consider a few key factors:

1) High intensity is an issue when over used as the main or only form of movement OR excessively/abused/we’re doing a lot of workouts.

2) We need to eat enough to support higher volumes of higher intensity if we’re worried about its stress on our hormonal health.

3) What we cannot achieve with time… we can do with intensity! Meaning those who aren’t able to do higher volumes of other training can “do a lot with a little” here.

There is a reason exercise guidelines say “150 min of moderate or 75 min of vigorous activity”. For basic health — the harder you go the less you need. For training it’s slightly different!

I bring up the walking analogy not because I’m knocking walking. But some well-intended fitness messages tend to paint walking as an equal “swap”, suggest lower intensity stuff is “less harmful” or say that moderate to high intensity cardio is “bad for fat loss”, or other statements of the like.

I’m writing this caption on a walk — I suggest you walk more & move more. But I also encourage you to do some intensity too! It doesn’t have to be a lot either. Especially so if the bulk of your cardio/ non-lifting movement is walking.

The physiological adaptations are different. High intensity exercise can be uniquely potent for our health OR deliver the same health benefits of more time consuming movement in a more intense but smaller time demand.

Keep doing your walks … but do some intensity too 💪🏻. Your metabolic health, cardiovascular health, training, fitness & body will thank you!

Celebrating this summers health and fitness goals

Celebrating this summers health and fitness goals with @insidetracker #sponsored

Teaming up with InsideTracker to chat my big summer health and fitness goals.

It feels almost timely and bittersweet to be talking about these things after 6 weeks off of work for so much rest + play. Along with starting work tomorrow 👀.

My fitness goals for this year were originally to toe the line of another ultra. But with injuries and life it seems like that may be a next year goal. Which doesn’t mean my efforts now or health focus is wasted!

A big goal I had was to be able to crush a bunch of big 14k foot mountians with regis during our time off 🤍🏔🤘🏻. And we did 7 summits this past month!

Along with still working on sleep + my GI stuff and really making stress management and self care better in my postdoc than PhD🧬.

I have gotten blood work with @insidetracker every year since 2019 and it was immediately apparent when stress started to hurt my health more than training or running ever was and decided to make big changes AS I finished my degree.

I did the ultimate panel every few months for this past year and again before graduating to track my progress of working w/ health professional, nutritional adjustments, other health promoting behaviors + more. Finally this may we were back in a really good place across the board and hoping to keep trends that way 💪🏻.

You can save 20% off @insidetracker with my code DOCLYSSFITNESS and get a peek under your hood as well. With full reports with behavior suggestions + citations, flagging when your should speak with a doctor or nutrition/RD professional & even ways to track your behaviors all in one place.

I get the ultimate but you can save on any test with my code as well. 👩🏼‍🔬💪🏻🏃🏼‍♀️🏋🏼‍♀️.

Im excited to have data to drive me forward with confidence that if I want a big ultra year next year, once my injuries are ready — my insides are ready for that kind of physical stress to 💪🏻🤍.

FREE RESOURCE. // I spent today putting together t

Have you ever wondered how I pack + prep + prepare

Have you ever wondered how I pack + prep + prepare for big hikes or trail runs from gear to food?

I know you do! Because I’m asked about these things quite a bit which is why last summer when I was prepping for the wonderland trail I made a video going over the gear and food i brought.

While the hike didn’t go quite as planned (my wonderland trail video is already up for you to watch too!) this is a great idea of how I prepare for bigger efforts!

I’ll share the link in my story today + my YouTube is always linked in my b!o! 💪🏻🤘🏻

Within the fitness industry their is a common idea

Within the fitness industry their is a common idea / narrative that a form of fitness is only valuable if it results in high heart rates, end zone intensities & lots of calorie burn.

Often I see people say “well isn’t cardio better because it burns more calories” completely missing the point of WHY we lift and WHY we do cardio & their unique adaptations.

The point of lifting is NOT to burn calories. And while you WILL expend energy it’s often less in the moment than cardio — yes. But is additionally costly in its energy requirement (calories / protein) to repair and grow new muscle.

Lifting is an anabolic process and is required to set off (“turn on”) the muscle signals that tell our bodies to make or repair muscle. As well as help train our bodies to use our nerves to recruit more muscle cells so we can produce more force output or increase our skills or ability.

Trying to quantify your calories burned during lifting is redundant and missed a lot of this with your basic smart watch tracker or estimations through your food tracking apps (im looking at you MFP).

You’re far better off using your lifting to simply get stronger + gain muscle NOT trying to expend energy. While all exercise supports healthy fat cell distribution and physiology — let’s let our lifting be LIFTING.

Increasing muscle tissue and strength has far better + cooler benefits that “calorie burning” like increased bone density, tendon health, energy expenditure, glucose regulation, insulin sensitivity, and quality of life + longevity.

Our muscles are some of the largest stores of extra glucose in our bodies! And the more muscle you have the harder your body has to work to grow and maintain it. The are houses of our metabolic machinery which IS enhanced with cardio.

But the goal of lifting is not and has never been to “burn calories”. Turns out — when you make it NOT about that … you’ll likely get all the benefits you were dreaming of and more 🤘🏻🤍

November 18th 2020, I crossed the finish line of m

November 18th 2020, I crossed the finish line of my first 100k ultra. A month before I raced a 35 mile race and a month later I would run across the Grand Canyon and back in a day (50 miles).

After that year I committed to a large strength season. I had back squatted 275 and became a better Olympic lifter in that massive ultra year despite all that but knew what I needed to do as I finished my PhD + eyes focused on goals not a year ahead but two.

When we want to train in a “hybrid” style we often find ourselves wanting to lean toward our strength + comfort + bodies natural abilities and not into what we need at that time.

For me, I naturally am strong with a mediocre engine. However, I can go all day. My off season of ultras meant 1) brining up my strength reserve to pull from in future seasons of high volume endurance 2) train in short but hard intensity anerobic zones I suck at.

While I raced a 40k, 13.1 and did 50+ miles of the wonderland trail last year still clocking miles — I did high volume lifting and plenty of short duration conditioning or speed work or metcons between.

And as I shift gears once again with hopes of returning to my “Mountian shape” I go into this season knowing some strength may be sacrificed at first, my body will likely shift to a smaller phenotype and the adaptation curve back to endurance will be tough.

But that fitness is never wasted.
Time away doesn’t always make us worse — it gives us the potential to be greater — because of the fitness we gained.
Fitness IS specific, but being a generalist helps us too.
We can’t cheat strength.
And even as my lungs try to remember how to do this, and my muscles work to return to their oxygen uptake potential — my legs slowly remember what to do.

Hybrid training is never one isolated season. It’s years and different seasons and it all builds over time eventually moving you forward little by little at each.

My capacity + potential now is greater because of the last 5 years of slowly moving forward & not spinning all wheels at once.

Seasons are magic… and it’s time for the turning of them 🌸 🍁 ❄️.

To learn more about my approach + philosophy behind hybrid training checkout HYBRID.

High intensity interval training, sprint interval

High intensity interval training, sprint interval training, metabolic conditioning, Tabata, anything like that are great for you and your health. While they get a lot of slack for being “too intense” we have to consider a few key factors:

1) High intensity is an issue when over used as the main or only form of movement OR excessively/abused/we’re doing a lot of workouts.

2) We need to eat enough to support higher volumes of higher intensity if we’re worried about its stress on our hormonal health.

3) What we cannot achieve with time… we can do with intensity! Meaning those who aren’t able to do higher volumes of other training can “do a lot with a little” here.

There is a reason exercise guidelines say “150 min of moderate or 75 min of vigorous activity”. For basic health — the harder you go the less you need. For training it’s slightly different!

I bring up the walking analogy not because I’m knocking walking. But some well-intended fitness messages tend to paint walking as an equal “swap”, suggest lower intensity stuff is “less harmful” or say that moderate to high intensity cardio is “bad for fat loss”, or other statements of the like.

I’m writing this caption on a walk — I suggest you walk more & move more. But I also encourage you to do some intensity too! It doesn’t have to be a lot either. Especially so if the bulk of your cardio/ non-lifting movement is walking.

The physiological adaptations are different. High intensity exercise can be uniquely potent for our health OR deliver the same health benefits of more time consuming movement in a more intense but smaller time demand.

Keep doing your walks … but do some intensity too 💪🏻. Your metabolic health, cardiovascular health, training, fitness & body will thank you!

Celebrating this summers health and fitness goals

Celebrating this summers health and fitness goals with @insidetracker #sponsored

Teaming up with InsideTracker to chat my big summer health and fitness goals.

It feels almost timely and bittersweet to be talking about these things after 6 weeks off of work for so much rest + play. Along with starting work tomorrow 👀.

My fitness goals for this year were originally to toe the line of another ultra. But with injuries and life it seems like that may be a next year goal. Which doesn’t mean my efforts now or health focus is wasted!

A big goal I had was to be able to crush a bunch of big 14k foot mountians with regis during our time off 🤍🏔🤘🏻. And we did 7 summits this past month!

Along with still working on sleep + my GI stuff and really making stress management and self care better in my postdoc than PhD🧬.

I have gotten blood work with @insidetracker every year since 2019 and it was immediately apparent when stress started to hurt my health more than training or running ever was and decided to make big changes AS I finished my degree.

I did the ultimate panel every few months for this past year and again before graduating to track my progress of working w/ health professional, nutritional adjustments, other health promoting behaviors + more. Finally this may we were back in a really good place across the board and hoping to keep trends that way 💪🏻.

You can save 20% off @insidetracker with my code DOCLYSSFITNESS and get a peek under your hood as well. With full reports with behavior suggestions + citations, flagging when your should speak with a doctor or nutrition/RD professional & even ways to track your behaviors all in one place.

I get the ultimate but you can save on any test with my code as well. 👩🏼‍🔬💪🏻🏃🏼‍♀️🏋🏼‍♀️.

Im excited to have data to drive me forward with confidence that if I want a big ultra year next year, once my injuries are ready — my insides are ready for that kind of physical stress to 💪🏻🤍.

FREE RESOURCE. // I spent today putting together t

Have you ever wondered how I pack + prep + prepare

Have you ever wondered how I pack + prep + prepare for big hikes or trail runs from gear to food?

I know you do! Because I’m asked about these things quite a bit which is why last summer when I was prepping for the wonderland trail I made a video going over the gear and food i brought.

While the hike didn’t go quite as planned (my wonderland trail video is already up for you to watch too!) this is a great idea of how I prepare for bigger efforts!

I’ll share the link in my story today + my YouTube is always linked in my b!o! 💪🏻🤘🏻

Within the fitness industry their is a common idea

Within the fitness industry their is a common idea / narrative that a form of fitness is only valuable if it results in high heart rates, end zone intensities & lots of calorie burn.

Often I see people say “well isn’t cardio better because it burns more calories” completely missing the point of WHY we lift and WHY we do cardio & their unique adaptations.

The point of lifting is NOT to burn calories. And while you WILL expend energy it’s often less in the moment than cardio — yes. But is additionally costly in its energy requirement (calories / protein) to repair and grow new muscle.

Lifting is an anabolic process and is required to set off (“turn on”) the muscle signals that tell our bodies to make or repair muscle. As well as help train our bodies to use our nerves to recruit more muscle cells so we can produce more force output or increase our skills or ability.

Trying to quantify your calories burned during lifting is redundant and missed a lot of this with your basic smart watch tracker or estimations through your food tracking apps (im looking at you MFP).

You’re far better off using your lifting to simply get stronger + gain muscle NOT trying to expend energy. While all exercise supports healthy fat cell distribution and physiology — let’s let our lifting be LIFTING.

Increasing muscle tissue and strength has far better + cooler benefits that “calorie burning” like increased bone density, tendon health, energy expenditure, glucose regulation, insulin sensitivity, and quality of life + longevity.

Our muscles are some of the largest stores of extra glucose in our bodies! And the more muscle you have the harder your body has to work to grow and maintain it. The are houses of our metabolic machinery which IS enhanced with cardio.

But the goal of lifting is not and has never been to “burn calories”. Turns out — when you make it NOT about that … you’ll likely get all the benefits you were dreaming of and more 🤘🏻🤍

November 18th 2020, I crossed the finish line of m

November 18th 2020, I crossed the finish line of my first 100k ultra. A month before I raced a 35 mile race and a month later I would run across the Grand Canyon and back in a day (50 miles).

After that year I committed to a large strength season. I had back squatted 275 and became a better Olympic lifter in that massive ultra year despite all that but knew what I needed to do as I finished my PhD + eyes focused on goals not a year ahead but two.

When we want to train in a “hybrid” style we often find ourselves wanting to lean toward our strength + comfort + bodies natural abilities and not into what we need at that time.

For me, I naturally am strong with a mediocre engine. However, I can go all day. My off season of ultras meant 1) brining up my strength reserve to pull from in future seasons of high volume endurance 2) train in short but hard intensity anerobic zones I suck at.

While I raced a 40k, 13.1 and did 50+ miles of the wonderland trail last year still clocking miles — I did high volume lifting and plenty of short duration conditioning or speed work or metcons between.

And as I shift gears once again with hopes of returning to my “Mountian shape” I go into this season knowing some strength may be sacrificed at first, my body will likely shift to a smaller phenotype and the adaptation curve back to endurance will be tough.

But that fitness is never wasted.
Time away doesn’t always make us worse — it gives us the potential to be greater — because of the fitness we gained.
Fitness IS specific, but being a generalist helps us too.
We can’t cheat strength.
And even as my lungs try to remember how to do this, and my muscles work to return to their oxygen uptake potential — my legs slowly remember what to do.

Hybrid training is never one isolated season. It’s years and different seasons and it all builds over time eventually moving you forward little by little at each.

My capacity + potential now is greater because of the last 5 years of slowly moving forward & not spinning all wheels at once.

Seasons are magic… and it’s time for the turning of them 🌸 🍁 ❄️.

To learn more about my approach + philosophy behind hybrid training checkout HYBRID.

Live It Up With Me On The ‘Gram

@littlelyssfitness

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