The Hybrid Lab with Dr. Alyssa Olenick

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/b2BzFHdkdXMGet $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 cardioIf 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

🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training → https://bit.ly/4d8ZTMJ→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/8N7SMYXW00wGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ Struggling to eat enough carbohydrates for your training? In this video, Dr. Alyssa Olenick shares her go-to strict carb sources — foods that are mostly carbohydrates — to help you fuel endurance training, recovery, and performance.You’ll learn:• What “strict carb sources” are and why they matter for active people• Why runners or endurance athletes often need 300–600g+ of carbs per day• How to balance whole-food carbs with easy-digesting carb options• The best carb sources for pre-workout, post-workout, and everyday meals• How to increase carbs without unintentionally raising fat intake• Practical examples from breads, grains, potatoes, fruit, juice, and moreThis video is for: • Runners, cyclists, hyrox racers, lifters, and hybrid athletes Anyone training 4–6 days per week with high energy demands• People who struggle to hit their daily carb targets without GI distressFED & FAST MINI GUIDE (Code: FED15) → Get it Here: https://doclyssfitness.com/fed-fast/ 🎧 Top 3 for Active Females → Listen Here: https://bit.ly/461WQlT 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/Time Stamps:0:00 - Introduction0:27 - How do I get in enough?1:30 - What is a "strict" carb?2:30 - Variety of carbs available4:00 - My favorites!4:07 - Breads5:15 - Pancakes/waffles6:25 - POTATOES7:41 - Grains/pasta9:09 - Fruit10:15 - Honey11:30 - Applesauce pouches12:13 - Juices14:00 - Wrap up#CarbSources #EnduranceNutrition #SportsNutrition #FuelForPerformance #HybridTrainingNutrition #RunningFuel #CarbohydrateLoading #PreWorkoutFuel #PostWorkoutFuel #EatForPerformance

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BhzUpRFkjuMGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ In this video, we break down the best lifting plan for runners—and spoiler alert: it’s not some flashy or overly complicated routine. It’s a well-structured strength program designed to help runners get stronger, more powerful, and resilient.If you’re a runner or hybrid athlete wondering what kind of lifting you actually need, this is for you. We’ll cover the key elements that matter most: building strength, incorporating power and plyometrics, and including single-leg and calf work to support your performance on the road or trail.What You’ll Learn:• What makes a solid lifting plan for runners (hint: it’s not fancy)• The importance of strength, power, and plyos in your training• Why single-leg and calf exercises are non-negotiable• How to lift without wrecking your running performance• Why “just getting stronger” is often the missing piece🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkqTime Stamps:0:00 - Introduction0:40 - Common mistake2:15 - Choose heavy enough weight3:30 - RPE and loading appropriately 3:42 - Managing volume4:50 - Reps for accessory movements6:00 - Plyometrics and lower body movements7:22 - Mid video recap8:10 - Weekly splits9:00 - Higher quality sessions10:00 - Dumbbells are great options10:50 - Warm up, BW movements/core, and lift12:45 - "Two hard sets"13:40 - The Lyss Method

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQNGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/6T4HmEUlo5YIn this video, we dive into effective strategies for building stronger legs and growing your glutes as a runner without compromising your running performance. If you're a runner looking to enhance your glute strength, muscle growth, and overall performance, this video is for you!What you'll learn:• Top Strength Exercises for Legs and Glutes: Squats, lunges, and deadlifts tailored for runners• Proper Form & Technique: How to execute exercises with the right range of motion to maximize growth• Building Glutes without Sacrificing Running: How to balance running with strength training for better glute development• Nutrition for Muscle Growth: What to eat to support your glute-building goals• Recovery Strategies: Essential tips for recovery to avoid injury and boost muscle growth• Whether you’re a seasoned runner or just starting, this video provides actionable tips to help you build stronger, more defined glutes while keeping your running performance at its best.🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/🎧 Strength/Muscle Building Seasons: https://bit.ly/3UwAYek🎥 Step-Up Variations: https://youtu.be/PVa4Of-K3oE🎥 Lifting at Home: https://youtu.be/n0vQU5633voTime Stamps:0:00 - Introduction1:02 - Eat enough food1:20 - Potential off-season goal2:45 - ROM, load, and volume3:45 - Compound movements4:24 - Back squat5:05 - Reverse lunge or split squat6:45 - RDL7:45 - Step-up variations12:45 - Single leg RDL15:58 - Lunge variations18:20 - Hip thrusts (kinda)19:25 - Single leg glute bride21:00 - Slow down your lifts22:14 - Rep ranges23:15 - Weekly spread24:15 - Conclusion

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.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.This video is a podcast version of a full YouTube, watch it here on Spotify (video version) or on YouTube here: https://youtu.be/yNKNjOBS6vo. 🌟 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🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com

👉 Want to take your Hyrox training to the next level? Get our free HYROX ACCELERATOR series here:→ https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/RMB5P8X6nhI Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyroxWhat is HYROX? Everything You Need to Know! HYROX is the ultimate hybrid fitness competition, combining endurance and strength in a grueling race format! In this video, Dr. Alyssa and Coach Cory Davis break down the HYROX event structure, including:✅ 1,000m runs ✅ Strength & functional fitness stations (sled push, burpees, lunges & more!) ✅ Race strategy & training tips for beginners & experienced athletes ✅ Why HYROX is exploding in popularity in the U.S. & Europe If you're looking to improve your HYROX performance or are curious about how to train for HYROX, this video is for you! 🤘🏻 OUR HYROX PROGRAM → https://www.thelyssmethod.com/programs/hyrox🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/⏰ Timestamps:0:00 - Introduction0:32 - What is Hyrox?0:36 - Events Broken Down2:16 - Weight & Solo/Doubles Breakdown3:23 - Strategy Approach4:50 - Coach Lyss's Races5:25 - Coach Corey's Background8:35 - Hybrid Spectrum12:00 - Wrap Up