That workout you've been calling HIIT? It might not actually be HIIT. And if you're doing it for specific benefits, that difference matters more than you think.

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Me367A_QE_c

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→ https://www.thelyssmethod.com/ 

I have a PhD in exercise physiology and I built my entire dissertation around high-intensity interval training, so trust me when I say it's one of the most misunderstood concepts in all of fitness. We love to slap the HIIT label on anything fast or sweaty, but most group classes, box jumps, burpees, and kettlebell circuits aren't true HIIT or sprint interval training, even when your heart rate is sky high.

In this video I break down what real high-intensity interval training (HIIT) and sprint interval training (SIT) actually are, why they have to be true cardio, how to structure the intervals, the heart rate and effort targets to aim for, and how often you should be doing them. I also demo the difference on the air bike so you can see and hear what each one is supposed to feel like.

None of this is about shaming your favorite workout. Move in whatever way gets you moving. But if you want the real benefits these tools are known for, especially as a woman navigating perimenopause or menopause, you deserve accurate information on what they are and how to actually use them.

New here? Subscribe for evidence-based training science without the fitness industry nonsense. If you want help adding cardio to your week the right way, grab the free cardio resource linked below. And if you want a program that does all the thinking for you across cardio, running, and lifting, check out The Lyss Method.

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Cardio Essentials: https://doc-lyss-fitness.myflodesk.com/cardio-essentials-yt

0:00 Is Your "HIIT" Actually HIIT?

0:42 Why Your Fitness Class Isn't HIIT

1:12 Meet SIT: Sprint Interval Training

2:19 What Real HIIT Actually Is

3:00 Best Cardio for HIIT (and Why the Bike)

4:35 How to Structure HIIT Intervals

6:01 Heart Rate Targets for HIIT

6:47 HIIT Demo

7:04 Pacing Your Effort the Right Way

7:29 What Sprint Intervals Really Look Like

9:09 SIT Demo

9:53 HIIT vs SIT: Breathing & Heart Rate

11:24 Why This Can't Replace Burpees & Box Jumps

12:06 How Often Should You Do This?

12:36 Where to Go Next

Training for a race but noticing unexpected weight gain? You're not alone. In this video, Doc Lyss shares why weight gain during race training is common—and what you can do about it. She teaches you how to fuel your body with the right balance of protein and carbohydrates to support endurance or race training, improve recovery, and manage body composition.

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/qY5xdzO0eWk

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

Discover why using race training as a weight loss plan can backfire and how shifting your mindset to performance-based nutrition can lead to better results on and off the course!

Topics Covered:

• Why does weight gain happen during running or race training (marathon or endurance)

• Smart fueling strategies for runners and endurance athletes

• The role of carbs and protein in performance and recovery

• Why race training shouldn't be your diet plan

• How to optimize body composition while building endurance

Whether you're training for a marathon, triathlon, or long-distance trail run, this video will help you fuel smarter and train stronger!

🎥 Performance vs Aesthetics → https://youtu.be/T-KfgshL5G8

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00:00 - Understanding why this may happen

03:02 - Role of nutrition in performance

06:10 - Importance of protein intake

08:58 - Carbohydrates and performance

12:11 - Managing hunger and satiety

15:09 - Balancing macro-nutrients

18:20 - Why you may consuming more calories

24:24 - Adequate protein and energy demands

26:50 - Higher carbohydrates days

30:00 - Food density, fiber, and plants

#RaceTraining #WeightGainDuringTraining #FuelForPerformance #EnduranceNutrition #MarathonTrainingTips #RunningNutrition

I put together a FREE Strong Runners Series, grab it here for more tips: https://doc-lyss-fitness.myflodesk.com/strong-runners-yt

If you’re a runner who lifts but constantly feels sore, heavy, slow, and completely wiped out… it’s probably not your running that’s the problem — it’s your lifting split.

In this video, I’m breaking down three strength training splits that actually work for runners, so you can build strength, support your running, and stop feeling wrecked every time you try to combine the two. If your legs always feel like lead, you’re constantly sore, or you feel like you’re never recovered enough to train well… this will help.

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/iNcC5J79FEs

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

As a hybrid athlete, ultra runner, strength lover, and exercise physiologist, I’ve spent years figuring out how to balance both in a way that’s realistic, sustainable, and performance-focused. Today, I’ll show you the splits that work — without bodybuilding-level volume, burnout, or constantly sacrificing your running goals.

You’ll learn:

✔️ why “bro splits” fail runners

✔️ how to structure 2, 3, or 4 lifting days per week

✔️ how to reduce soreness while still getting stronger

✔️ how to spread leg fatigue across the week

✔️ how to support your running instead of sabotaging it

If you’re training for a 5K, marathon, trail race, HYROX, or just want to run and lift without feeling destroyed, this framework will help you actually balance both.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

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🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here → https://bit.ly/4lYPHKK

Are you skipping your warm-up before runs? 🏃‍♂️ You could be risking injury and hurting your performance! In this video, Dr. Alyssa Olenick (Exercise Scientist and 7x Ultra Runner) reveals her quick and effective warm-up routine specifically designed for runners.

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yNKNjOBS6vo

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and hopping — all in just minutes. These evidence-backed exercises will boost your mobility, prevent injury, and make every run feel better.

🌟 What You’ll Learn:

→ Why warming up is non-negotiable for runners

→ Time-saving routines for busy runners

→ Easy bodyweight exercises targeting key muscle groups

→ How to use dynamic movement to activate your body

🎯 Whether you're training for a 5K or just getting back into running, this warm-up is a must.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

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In this video, I’m sharing my experience living and training with hypermobility spectrum disorder — something I’ve dealt with my entire life, but don’t talk about often. Many people are surprised to learn that I struggle with hypermobility, especially because of how active I am and the things I train for. The truth is, it’s something I manage every single day behind the scenes.

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/JCbtCfvUfik

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

Hypermobility affects connective tissue throughout the body, and for me that has meant chronic aches and pains, recurring soft tissue injuries, nerve pain, and a long history of setbacks related to running and lifting. It’s also meant learning how to train differently — not harder, not recklessly, but more intentionally.

In this video, I talk about:

1. what hypermobility spectrum disorder is

2. how it’s shown up for me throughout my life

3. the injuries and challenges I’ve faced

4. why strength training became non-negotiable for me

5. how I manage volume, intensity, and recovery

6. what’s helped me stay active without breaking down

This is not medical advice, and my experience may not be yours. Hypermobility exists on a spectrum, and everyone’s situation is different. My goal here isn’t to compare or minimize anyone else’s experience — it’s simply to share mine for those who are curious, struggling, or navigating something similar.

I was told many times that my body wasn’t built for sports, running, or lifting. I didn’t accept that answer — but I also had to learn how to respect my body, work within my limits, and be patient in ways I didn’t always want to be.

If you’re dealing with chronic pain, hypermobility, or any condition that makes training feel complicated, I hope this reminds you that progress doesn’t have to look one specific way — and that adapting doesn’t mean giving up.

If you have non-medical questions or just want to share your experience, feel free to leave a comment below. And as always, if you think you may be dealing with something similar, please talk to a qualified healthcare professional.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

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You’ve probably seen the debate online:

Some people say walking doesn’t count as real exercise… while others say walking is one of the best forms of cardio you can do. So which one is it?

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b2BzFHdkdXM

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

The real answer is a little more nuanced.

In this video, I break down when walking counts as cardio, when it doesn’t, and why both sides of the internet are partially right. We’ll talk about how walking fits on the spectrum between general daily activity and formal cardiovascular exercise — and how your fitness level changes the answer.

You’ll learn:

-when walking counts as cardiovascular exercise

-why heart rate and effort matter more than the activity itself

-how walking works differently for beginners vs fitter individuals

-how to make walking more effective if it feels too easy

-when you may need to add other forms of cardio

If you’re new to fitness, walking may be more than enough to get started — and that’s a great thing. If you’re already fit, walking is still incredibly valuable for overall health, even if it doesn’t challenge your cardio system the same way.

The goal isn’t to shame walking or force everyone into running. It’s to help you understand how your body adapts and how to choose the right level of intensity for where you’re at right now.

If you want help figuring out how much cardio to add to your week, what counts, or how to get started in a way that feels realistic, check out the resources linked below.

And if you still have questions about cardio, walking, or exercise intensity, drop them in the comments — I’m happy to help.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

Liquid IV — Use code DOCLYSS for savings → https://glnk.io/koyv/DOCLYSSFITNESS

Are electrolyte supplements actually necessary… or are most people just wasting money on salt packets?

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/UwIoJLqsSrQ

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

In this video, I break down:

- What electrolytes actually do

- How much sodium you really need

- When athletes SHOULD supplement

- Signs you may need more electrolytes

- Why most people already get enough sodium

- How heat, sweat, marathon training, and activity levels change your needs

- The truth about Liquid IV, LMNT, and electrolyte hype

If you’ve ever wondered whether you should be taking electrolytes daily, this video will help you understand what your body actually needs based on your lifestyle and training.

Whether you’re a runner, hybrid athlete, gym-goer, or just trying to stay hydrated, this is your evidence-based guide to sodium, hydration, and electrolyte supplementation.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

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If you’re trying to get faster as a runner, you’ve probably heard terms like striders, intervals, tempo runs, threshold workouts, and hill repeats.

But what do they actually mean?

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/xTUY8DYHoR8

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/ 

In this video, I break down the different types of speed workouts in running, how they work, and when you should use them in your training.

Whether you're a beginner runner or someone training for a race, understanding these workouts will help you train smarter and improve your performance.

We cover:

• What striders are and why they’re great for adding speed safely

• How interval workouts improve VO₂ max and top-end speed

• What tempo runs are and when to use them

• The difference between tempo vs threshold training

• How hill repeats build strength and power

• How to balance speed workouts without overtraining

• Why more speed work is not always better

Each of these workouts targets a different adaptation in your running, and the right combination depends on your experience level and race goals.

Too many runners add too much speed work too fast, which often leads to fatigue, burnout, or injury. Smart training uses the right type of workout at the right time.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

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Trying to balance running and lifting without constantly feeling sore, exhausted, or stuck? In this video, I break down exactly how to build the perfect hybrid training split for YOUR goals, schedule, and fitness level.

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/wpj6XMWZXI0

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

Whether you’re training for a 5K, marathon, Hyrox race, or just want to get stronger while still improving your endurance, this video will help you understand:

✅ How many days to run vs lift

✅ When to schedule hard workouts

✅ How to recover properly between sessions

✅ When to double up workouts

✅ The best beginner hybrid training setup

✅ How advanced athletes structure their week

✅ How to avoid burnout & overtraining

✅ How to balance strength and endurance without sacrificing progress

Hybrid training doesn’t have to feel chaotic. Once you understand how to balance effort, recovery, intensity, and volume across the week, everything starts to make a lot more sense.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

Thinking about trying trail running?

Whether you're a road runner looking to transition or just curious about running on trails, this video breaks down exactly how to get started—without overcomplicating it.

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/fYB9wu6XNlA

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

Trail running is different… and that’s the point.

In this video, I cover:

• How to transition from road running to trails

• Why trail running feels slower (and why that’s normal)

• The biggest mistakes beginners make

• Why you don’t need special gear to start

• How to adjust your training (time vs miles)

• How to run on uneven terrain safely

• When to walk vs run on trails

• How strength training improves trail performance

• Tips for downhill and uphill running

One of the biggest mindset shifts?

Stop focusing on pace—and start focusing on effort.

Trail running is about time on feet, adaptability, and learning how to move efficiently over different terrain.

And the best part?

You don’t need to be “ready” to start.

Just get out there.

Subscribe for more running, hybrid training, and performance tips.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

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🤘🏻 Get my free Hyrox accelerator → https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt

Struggling with the Hyrox sled push?

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/u4DXJ5wwcLM

Get $20 off your first month with code PODCAST:
→ https://www.thelyssmethod.com/

If you’ve watched a HYROX race, you’ve probably seen athletes using the underarm hook technique…

But no one actually explains how to get into that position.

In this video, I break it down step-by-step so you can use it on race day.

We cover:

• What the underarm hook sled push is

• Why it’s more efficient than the standard push

• How to position your arms and shoulders correctly

• How to get your center of mass over the sled

• Why most people accidentally push DOWN instead of forward

• How to generate more power with your legs

• How to try this in warmups (even if you’ve never done it before)

This technique helps you:

✔ Move the sled faster

✔ Use your legs instead of just your arms

✔ Conserve energy during your race

✔ Improve your overall HYROX time

I personally tried this for the first time right before my race… and it made a huge difference.

If you’re racing soon, practice this before race day—or at least try it in the warmup area.

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