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frequently asked questions

Have questions? Before you email me, check the FAQ! Chances are I’ve answered your question below. Don’t see your question? Shoot me a message and I’ll get back to you as soon as I can.

Products I use, common questions, etc!

Paragon! You can use my code LITTLELYSS for 10% off or on any current sales. You can shop Paragon here. You can find my favorite products, product reviews and updated launches information here. I prefer the more performance fabrics for heavy weight training and like the naked fabrics for lifestyle of light lifting. The crop tanks are my favorite items! 

 

Fabletics! You can get 2 for $24 leggings here with my link!  I am a medium in bottoms, medium in tops and medium or small in bras.My favorite leggings are the power holds or trinity pocket or oasis fabrics. I run and lift in them and love them!

I have a resource here with all my favorite products! 

 

My code is LYSSF or you can shop all Fre Skincare with my link here. I share monthly sales on my IG stories and to my email list as they are offered!

I went through Brandt Creative Co. Tatum is amazingly talented. If you go to her please tell her I referred you!

I run with Jaybird Vistas 2! You can shop jaybird here with my link!

  • I personally like and have been using Leigon supplements for the last ~2 years!
    • I have used both their plant based one and whey ones. I LOVE the cinnamon cereal whey. The plant based ones are also not “gross” like others and I was happily surprised. I also use their non-stim pre workout & recovery product that has creatine.
    • I also use their PULSE pre workout in caffeinated and non caffeinated depending on the day.
    • I use their RECHARGE recovery product which has creatine in it. I take it post workout.
    • You can shop their products and save 20% off your first purchase or get double bonus points on returning purchase with the code LITTLELYSS if you would like to try them + support ME! 
    • Otherwise any good/clean gold standard hydrolyzed whey is fine. I also have used bodybuilding.com’s in the past and drink a lot of fairlife protein shakes.

Find my posts on nutrition/supplements here.

This video here goes over the gear I packed for my 100k!

  • LITTLELYSSFIT gets you 25% off your order at checkout!
    • My favorites are:– Watermelon, Strawberry, Tangerine. I also like the caramel apple and cherry flavors! 
    • — I do also like/use/enjoy the matcha energy one when I want the caffeine. As well as the sleep supplement one occasionally if needed!

THE LYSS METHOD

  • The Lyss Method is a group coaching based program. At this time Lyss does not have any open 1:1 coaching. The Little Lyss Method is a templated, adjustable, self-progressed program. Lyss has made it so you can adjust for yourself as needed but it is not personalized or 1:1 coaching. You have messaging access to Lyss and the group within the app for all questions or program adjustments. 

Yes we now offer video feedback in the MightyNetwork TLM group with coach Dani.

Yep! Once you are in the program you can switch between any of the programs. So if you aren’t sure which one to sign up for or sign up for the wrong one you can always switch once you are IN it!

You can get a free sample workout and more information about The Lyss Method Here.

  • You can start in BEGIN still. We have BEGIN programmed for 100% beginners but you can skip to month 2 or 3 once you are in it if you want to skip past some of the very basic base building into more of the dumbbell to barbell transition phase. Afterwards you can go into LITE.
    • If you have some lifting experience but still have a lot of progress to make that is okay! You can go right into LITE or PRO, you will see suggestions in the program to drop your RPE (we chat about that there!) or how to modify progress so it’s sustainable to YOU. The first block of training is also very simple so everyone can comfortably ease in.

With an active TLM subscription you have access to add any of my running programs to your portal during that time. You will not own this program upon leaving though and will need to purchase any running programs to keep once your active subscription is ended.

You can leave at any time! No minimum monthly commitment. Once you are in you are in, once you leave your portal is deactivated and you are free to go! You can be in for 1 month or forever!

  • They do not. There will be some in the later months (6+) of hang cleans and small barbell complexes, but not any specific olympic lifting programming. 
    • You will do dumbbell snatches and cleans and a lot of barbell pressing in the program though!

Sure can! I recommend doing TLM LITE and swapping out the circuit workouts for these classes and just using the strength days to help support your goals and actually get stronger along those more high intensity fitness classes!

All people are welcome and able to do any of my training programs or use any of my ebooks. Fitness looks very similar within these populations and I train everyone with the same method and approach :)!

Yep! TLM is designed to be done from *almost* anywhere! If you are training at home but have the necessary equipment listed under each program you can do it at home. Many clients do TLM from home with basic equipment and crush it :)!

You may just have to swap things, which you can always do in the app.

Yep! TLM is designed to be done from *almost* anywhere! If you are training at home but have the necessary equipment listed under each program you can do it at any gym and swap a barbell for a smith machine if needed. Many clients do TLM from planet fitness or similar gyms and crush it :)! You may just have to swap things, which you can always do in the app.

www.instagram.com/klhnutrition

With my programs being resistance training based you will go through various cycles that are aimed to get you stronger. These will be paired with accessory work to target more isolated muscle groups. Overall, when paired with a sufficient diet (adequate protein and calories) will result in muscle gain along with your strength gains over time!

Lifting & gaining muscle is one of the best and most efficient approaches to improving body composition. However, this goal will need to be paired with appropriate nutrition. TLM is a strength & lifting program that can help support this goal, along with adequate and proper nutritional needs that pair your goal!

The Lyss Method does utilize metabolic style conditioning similar to the exercise modality known as crossfit. However, these are 1-2x/week. Lyss does not program any advanced level barbell or gymnastics moves, and options for scaling or swapping exercise are always available.

TLM workouts are app based. You only have access to these workouts while you are subscribed to the app. TLM workouts are not a PDF or excel document.If you are looking for a one time purchase program, please see my TRAIN guide + template provided within this!

Running

TLM running programs, endure and ultra guides

TLM running programs:

No, the ENDURE ebook is a separate purchase and educational resource that will enhance your running experience and success and is highly recommended to pair alongside these!

Nope you can start the program whenever you are ready!

Once you purchase a running program it is yours to keep for as long as TLM is an operating business!

Once you purchase your first or main program you will be sent instructions in the app upon signing up on how to access and purchase additional programs at a discounted rate. All purchased programs will always be available in your app.

We have an absolutely 100% BEGINNER 5k program that will take you from walking, gently, to running 5k over 12 weeks.

It is designed to be slow, realistic and get you there injury free! 

Absolutely! My programs were written for people just like you! 

    • We have an absolutely 100% BEGINNER 5k program that will take you from walking, gently, to running 5k over 13 weeks.
    • It is designed to be slow, realistic and get you there with less injuries, pain or frustration!

People often (not always) tend to get shin splints or little tiny nagging niggle while running by trying to ramp up miles too fast and too soon.

      • My running programs are programmed to very slowly, sustainably, and safely increase your running volume so you can actually adapt. Most customers report lower or less injury rates than with past running attempts or programs due to this!

 

This is NOT medical advice. If you have a more serious injury or concern please always contact your physical therapist or doctor before starting any exercise program. I can not safely clear you for any exercise or underlying injury.

 

Sure can! I recommend doing the plan that corresponds with the distance of your race and pairing it with strength training, circuit or spartan obstacle specific training. You could also join TLM for this goal as well and pair together LITE with a run program within the app!

Sure can! ULTRA has information that will help you do this, especially if you want a shorter distance race plan. We suggest if you are doing all your runs on trail to do your threshold run there as well or a separate one. We also suggest that if you are training for a hilly race to do hill repeats in replace of speed work days in the program.

 

If you are just running on trail just for fun then no need to worry about race-specific course training.

 

ULTRA has all the trail running educational info though!

You 100% can! There is no requirement to race after doing any of the TLM running programs. Each program will help you get to that goal distance of choice but you can just run it on your own after once getting there, have a fun “fake race” or go crush the real thing! We also have 3 off season or base building programs for those looking to maintain or gain basic running fitness and not race for any specific distance once you have an established running base!

Depending on your baseline level of fitness and how much time you have TLM running programs can absolutely help you crush a PT test goal. Typically these tend to be 1-2 miles in length so I recommend a 5k beginner then 5k intermediate program in that order if starting from 0 miles/week.

All people are welcome and able to do any of my training programs or use any of my ebooks. Fitness looks very similar within these populations and I train everyone with the same method and approach :)!

endure:

No, all TLM running programs are now in the TLM app as individual program purchases. The ENDURE ebook is an educational resource that will enhance your running experience and success and is highly recommended to pair alongside these!

Absolutely! ENDURE was written for people just like you! The information in ENDURE will actually help you understand running better and be much less frustrated with it, train smarter, fuel smarter and prepare for your race(s) better!

We have an absolutely 100% BEGINNER 5k program that will take you from walking, gently, to running 5k over 12 weeks.

It is designed to be slow, realistic and get you there injury free! 

ENDURE has a full section on how to determine your calorie and macro needs in general as well as before, after and during your runs. As well as a section of what to focus on for post race recovery.

 

For more details on nutrition, what to eat, how macros and metabolism work and more — check out our nutrition guide FUEL.

I do not use HR or zones in my beginner 5k programs. 

 

My run 5k intermediate and 10k, 13.1 and 26.1 and off season programs have you do a baseline running test that helps you estimate your running zone paces and target heart rates for each zone. It also teaches you how to use RPE with zones as a way to self assess intensity.

The use of HR zones is not a requirement if you do not have a HR based running watch since not everyone has access to a heart rate monitor or watch. The use of pace + intensity as well is likely sufficient for your success in these programs!

    • The full ENDURE ebook explains the science behind this, what it looks like, how to use it and why we do it. The ULTRA ebook gives you advice on how to adapt this for trail, since changes in terrain or gain/loss can impact this. 

ultra:

ULTRA has a full section on how to determine your calorie and macro needs in general as well as before, after and during your runs. As well as a section of what to focus on for post race recovery.

    • For more details on nutrition, what to eat, how macros and metabolism work and more — check out our nutrition guide FUEL.

ULTRA is meant to build on the info in ENDURE. It does not repeat any of the same info or plans besides the info on finding your running zones and intra-run nutrition.

    • If you are a beginner runner you will want to start with the 5k or 10k plans in the TLM running app before moving into the longer distance plans in ULTRA. 

It can be! It can be a way for you to have someone else program you, and apply my knowledge base into your own program/plan. I would say joining TLM or using TRAIN templates for the lifting info, the educational resources in ENDURE and/or ULTRA’s info on training for vert will be the most helpful for veteran ultra runners. 

ULTRA includes information on:

    • Trail running 101, all the details you need to start running on trail.
    •  Beginner tips & transitioning from road to trail
    • Running vs hiking, understand vertical gain/loss & training for specific terrain
    • Back to back long runs, what are they & why we do them
    • Trail safety & finding trails
    •  Training tips for up and downhill running/hiking
    • Altitude 
    • Intra run nutrition
    • Hydration, filtering water, bottles vs. bladders 
    • Picking your race & race day tips + tricks
    • Gear basics 101: What you need, kind of pack to get, how to pack your pack
    • How to adapt your TLM plans for trail if you want a shorter distance or are a beginner
    • Running zones and how to calculate your running paces, how to modify this for trail.

TRAIN / science based LIFTING ebook

It is not a full training program, but has a BYO lifting template! This is my exercise & lifting science based training ebook. It’s designed to help explain all the basic science that goes behind strength training, lifting, fitness and the things we tend to be the most confused about. It includes a BYO lifting template with a pre set up 2, 3 or 4 day lifting structure for you.

 

For a fully programed lifting program checkout The Lyss Method.

Yes! A lot of what I have in this guide builds on the basics of what you learn in your certification or undergraduate degree process using what Lyss knows to be the most up to date and simplified explanations of the research.

No train is a PDF ebook and an excel sheet lifting template.

 

For access to lifting programs within the TLM app that is The Lyss Method where Lyss Programs all your workouts and you have app access and ability to track them within it!

You may have a lot of lifting experience but I can’t tell you how much knowledge you have! If you know how to lift but don’t quite understand the science behind it such as how to pick your weights, super sets, muscle fibers, energy systems and want to level up your knowledge and understanding on why you do what you do, then yes!

Yes the lifting template has a 2 and 3 day split that is perfect for you to start with :)! Otherwise I recommend joining us The Lyss Method BEGIN program!

 

You may not have a lot of lifting experience but I can’t tell you how much knowledge you have!If you don’t know a lot about fitness and lift but don’t quite understand the science behind it such as how to pick your weights, super sets, muscle fibers, energy systems and want to level up your knowledge and understanding on why you do what you do, then yes! 

 

This is especially true and important if you feel like you have been confused by fitspo culture and can’t quite figure out what is true or not in how to workout!

The TRAIN template can be used with barbell’s, machines or dumb-bells/kettle-bell’s and/or resistance bands or towers. Since the template is build it your self you can choose which exercise you do and the equipment needed that you have access too!  You will at the minimum need access to weights of any kind. 

If training from home without barbell access I always recommend a variety of weights that can challenge both your upper and lower body. You may need to get more weights with time! As well as a pack of multi resistance resistance bands (amazon has these).

Some rough ranges of dumbbells or kettlebells to own/purchase would be:
Beginner: 10-40 lbs
Intermediate 20-70 lbs
Advanced 25-80 lbs

FUEL / nutrition Guide

Yes! This guide walks you through the basics on each macro in our body, general basics of metabolism, and understanding the science on how to fuel our bodies well.

HYBRID

It does not have a lifting program (that’s t he TRAIN template or the Little Lyss Method), or a running program (that’s TLM running programs or ultra). HYBRID is an ebook that will teach you how to combine any of my running and lifting products. If you want a program that has BOTH LIFTING and RUNNING in the same program, The Lyss Method has both in the app!

Nope! If you have your own lifting and/or running program, you can use it on its own!

Nope! HYBRID can help you mix other endurance activities with lifting as well.

It helps do a deep dive more specifically into hybrid training & how to do it based on your goals & seasons. It also goes far more in depth with specific examples than the small second in those ebooks.

It is! It talks through the differences in volume & has beginner specific weekly example set ups.

This is exactly what you need!This is what HYBRID was designed to help you do. Creating a solution + providing direct answers for any level, goals, or season.

You do not. The guide helps you distinguish between if your goal is to be “HYBRID” or general health or more running vs. Lifting focused.

You can. You may need to adjust some of it to fit in 3 modes of endurance. But the templates have drop-down options for you to self-program your week for bike, run and swim. The science applies.

No, that is my ebook ENDURE. The science in endure will help you understand the different aerobic adaptations.

No, that is my ebook TRAIN. The info in train will be helpful to understand structuring your lifts to fit with hybrid.

Yes, you can. One of the examples in the guide is for a crossfitter looking to add in running. Hybrid + endure is what I would pair for this.

There is a small bit for intra workout & general recovery.

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