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Ep #49: Running Zones 101 with Doc Lyss

In this solo episode with Doc Lyss, she covers ALL things running zones. She dives into what “zones” are, what each zone’s pace/intensity looks like, how much time we should be spending training in each zone, and MUCH MUCH more. And of course, she will talk about SCIENCE. While this podcast primarily refers to running, this can be applicable to rowing, cycling, and other forms of cardio & conditioning!

Watch on YouTube Here

► Follow Alyssa on Instagram: https://bit.ly/3mTmKTv

► Learn with Alyssa:

-ENDURE EBOOK: https://bit.ly/3mRee7u
-HYBRID EBOOK: https://bit.ly/3JCsIly
-TRAIN EBOOK: https://bit.ly/32KiC1q

► Lift + Run with Alyssa:

-The Lyss Method: https://doclyssfitness.com/the-lyss-method/

► FREE Resources:

-ENDURE 5k Prep Plan: https://bit.ly/3qN821t
-Running Nutrition Calculator: https://bit.ly/32DkyJf
-Macro Calculator: https://bit.ly/3Hy27Ew
-Free Lazy Lyss Nutrition Guide: https://bit.ly/3pOzxIM
-Weekly Newsletter Q&A: https://bit.ly/3Hy2C1m

► Alyssas Favorite Products:

-Favorite Supplements: https://legionathletics.com code / Code “DOCLYSS” gets you 20% off your first order or double points for returning orders.
-Favorite Electrolytes: https://bit.ly/3Hybcxa / Code “DOCLYSSFITNESS”
-Amazon Favorite Lists: https://amzn.to/3zjrfvP
-Favorite Leggings & Athletic Apparel (Paragon): https://bit.ly/3mS5C0J // Code “LITTLELYSS”
-Favorite Leggings & Athletic Apparel (Fabletics): https://bit.ly/AlyssaOlenick

► Listen to the Messy Middle Podcast: https://bit.ly/3FTKDSr

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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!

That metabolic flexibility device you breath into?

That metabolic flexibility device you breath into? File it under “save your $”. RQ is cool and real, but the application of it is *meh* and not how this works in practice.

How does fat loss actually work in the body? Here’s a 90 sec snippet of what’s actually happening. It’s simply a balance of fat stored vs burned. BUT doesn’t mean hacking your fat burning will magically make you eat a ton of calories and burn them all. This is indirectly a way of teaching how “energy balance works”. Without a whole lot of other factors on the system. But really …. Most stuff works as long as it puts you in a negative fat balance each day 🤷🏼‍♀️.

Dissclaimer: this post isn’t me promoting fat loss or diets. You’re free to do what you want. My PhD is in fat metbaolism so if you would like to challenge me to a dual I will be available later this fall, and duel*** (what would I ever do without the spelling police letting me know!) are only legal in Argentina so I’ll see ya there.

NEW VIDEO LIVE: Costco haul video. I’m embarrass

NEW VIDEO LIVE: Costco haul video. I’m embarrassed to say I spent so much this day I still have some frozen chicken and pantry items 😂🫶🏻. Head to my YouTube to watch the full video + get some ideas for your next grocery run!

How to stop getting bot / scam / weird product ema

How to stop getting bot / scam / weird product emails as a business owner on here. Tips for getting mogel press to stop DMing you however, I do not have 😂😂😂😂😂😂

Are all those hills paying the quad growing bills?

Are all those hills paying the quad growing bills? Maybe a little. But if we want big legs or strong legs or muscular legs — you’re gonna wanna spend more time focused on heavy quad focused lifting. Anything else from cross training is a bonus, and not wasted, but not the main goal 🤙🏻💪🏻

Today I woke up to the comment “you got lucky wi

Today I woke up to the comment “you got lucky with good genetics too”. And I couldn’t help but laugh when I read it. From the outside looking in — sure. I was blessed with my fathers predisposition to muscle, and a family that loved sport.

But when we zoom in— I think back to the first declaration and limit ever put on my life less than 24 hours old. How I was told for the first time my body would never do what it does. Never become what it is. A twisted left leg, a viral infection, a brain infection, a 3 week NICU stint. My parents were told “she’ll be lucky if she ever walks normal let alone runs”.

When we zoom in we see the years of undiagnosed hyper-mobility, pain, discomfort, jiggly joints — and doctors telling me to quit sports. To get a back brace. To give up running.

We see a young girl who spent her youth in chunky shoes and custom insoles.

And we forget the 20 years of weeks of hours and hours of training. The saying “no” to the limits put on my body. Discovering strength which saved me.

So yes, sure. I got lucky with my parents and my potential of a quad split. You’ve got me there.

But if you stop there you miss the girl who never missed an optional practice. Who ran and lifted alone on her own effort after school. The only girl in the weight room. The girl driving an hour alone to play off season league with another school because no one from nerd wanted to play. The girl who ran both set of sprints with the team — not just her’s.

You miss the girl who only played 6 min total in 2 years of college lacrosse. The sport she loved with her whole heart — because she just wasn’t as good as the others — and walked away.

You miss out on the hours and hours spent lifting, and in gyms, and running, and training between a decade of class work and multiple jobs.

You miss the years of pain, discomfort, and constant little soft tissue injuries and flare ups from a body that doesn’t want to work the way I want it to. The $ spent on physical therapy. The time crying over the frustration that the thing I love most is so hard for me, when others couldn’t care about moving at all.

So sure, it’s genetics. And so — much — more.

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Ep #49: Running Zones 101 with Doc Lyss

In this solo episode with Doc Lyss, she covers ALL things running zones. She dives into what “zones” are, what each zone’s pace/intensity looks like,