Doc Lyss Fitness

If you are subscribed to my email lis, can you do me a huge favor? 🥹❤️

Something happened where we got by the Google goblins (I’ll spare you the details).

A ton of our emails are getting flagged as spam/were stealing info from links, etc.

WHICH WERE NOT SCAMMING! Promise.

So if you can — PRETTY PLEASE DO ANY OF THESE:
1) Search your spam for any of my emails (from hello@doclyssfitness.com or hello@thelyssmethod.com)
2) Reply to them saying hi or something that is irrelevant— we won’t reply, but will tell Google we’re friendly
3) Mark us as “not spam.”
4) Engage with or click links inside it (show Google it’s safe)

Any of those help! We just need to flag to Google, I’m not a phishing scheme 🥲😩🙃 Thank you so much if you take the time to do this!!

5 days ago | [YT] | 19

Doc Lyss Fitness

Looking to balance lifting and running better this year? I made a free hybrid starter sheet this past week for yall. It will help you be honest about determining YOUR starting point and building YOUR balanced week of training.

Get it here: doc-lyss-fitness.myflodesk.com/hybrid-split-yt

1 week ago | [YT] | 25

Doc Lyss Fitness

My hybrid program's New Year sale is HERE! Save $20 off your first multi-month payment with code MULTI2026

Join directly by clicking here, or email us at hello@thelyssmethod.com any time to get a personalized fit for you and your running and lifting goals this new year.

www.canva.com/design/DAG745kZQKQ/4SDRkhYiJSgp89vp4…

1 week ago | [YT] | 24

Doc Lyss Fitness

Looking to start hybrid training this new year? I just released a FREE hybird starter sheet to go along with this video to jump-start your training for 2026!

Get it here: doc-lyss-fitness.myflodesk.com/hybrid-split-yt

2 weeks ago | [YT] | 11

Doc Lyss Fitness

Beginner runners are constantly told to “stay in Zone 2”… but if you’re new to running, that advice can actually make things harder, more frustrating, and way less sustainable.

In this video, I’m breaking down why Zone 2 training is often a terrible strategy for beginners. When you’re just starting out, your Zone 2 is extremely small — which means even a slow jog can push your heart rate into higher zones. That doesn’t mean you’re unfit, broken, or doing something wrong. It simply means your body is adapting and your aerobic system isn’t fully developed yet. That’s normal.

Instead of stressing about staying in Zone 2, I’ll show you what beginners should actually focus on:

1. Learning the skill of running
2. Using RPE instead of obsessing over heart rate
3. Using the talk test to guide effort
4. Building fitness gradually without panic
5. Allowing your aerobic base to develop over time

Zone 2 absolutely has its place later in your running journey — but forcing yourself to live there too early can make running stressful, discouraging, and unnecessarily complicated. Let’s make this simpler, more beginner-friendly, and actually enjoyable.

If you want support getting started with running in a way that feels realistic, sustainable, and confidence-building, check out my beginner running programs below. You don’t need to be perfect — you just need a smarter approach.

2 weeks ago | [YT] | 13

Doc Lyss Fitness

Most people have no idea how much cardio they actually need to improve their health. Some are afraid it will “kill their gains.” Others think cardio will make them gain weight or ruin their hormones. And a lot of people simply feel too busy to add anything else to their routine.

In this video, I break down exactly how much cardio is enough for real health improvements—according to the science, not the internet. We’ll talk about the minimum recommendations, what counts as cardio, how to mix moderate and vigorous intensity, and why even small amounts of consistent aerobic exercise dramatically change long-term health outcomes.

Cardio isn’t just about running marathons. Activities like walking, cycling, rowing, hiking, stair stepping, dancing, and swimming all count when they’re performed at an intensity that challenges your aerobic system. And you don’t need hours a week to make progress—every minute you do matters, and it all adds up.

If you want to:
✔ reduce cardiovascular disease risk
✔ improve metabolic and mitochondrial health
✔ increase VO₂ max
✔ build longevity and healthspan
✔ and feel stronger and more capable

…then cardio needs to be part of your life.

Whether you’re a lifter, a hybrid athlete, a beginner, or someone who just wants to live longer and feel better, this video will give you a clear, science-based answer on how much cardio you should actually be doing.

3 weeks ago | [YT] | 16

Doc Lyss Fitness

Vertical trail running is a very different demand than flat road running. The constant climbing changes how your muscles work, how your heart rate responds, and how quickly fatigue builds. If you train for vert the same way you train for flat terrain, you’ll feel it fast — usually in the form of heavy legs and blown pacing.

In this video, I break down what actually matters when training for vertical trail running. We’ll talk about how to build climbing-specific endurance, how to structure your running and strength work, and how to avoid overloading intensity while still getting stronger on hills.

This approach is designed for runners who want to handle sustained climbs efficiently, maintain control over their breathing, and finish strong instead of falling apart halfway through the course.

📌 In this video, you’ll learn:
- How vert changes the demands on your body
- What types of runs best prepare you for climbing
- How strength training supports uphill performance
- How to manage fatigue so you don’t overtrain

If you’re training for a vertical trail race or just want to get better at climbing terrain, this will give you a clear, practical framework you can actually apply to your training.

1 month ago | [YT] | 8

Doc Lyss Fitness

Your warm-up can make or break your HYROX race. Most athletes either do too much, spike their heart rate, and burn energy early… or they barely warm up at all and spend the first station trying to “wake up” their body.

In this video, I’ll walk you through a simple, effective warm-up that prepares your muscles, your breathing, and your nervous system for the demands of HYROX. You’ll learn how to raise your core temperature, activate the right movement patterns, and start the race feeling ready instead of rushed.

This is the exact method I use with hybrid athletes who want to start smooth, avoid early fatigue, and maintain control throughout the entire race.

1 month ago | [YT] | 6

Doc Lyss Fitness

End of year chaos doesn't mean your fitness has to disappear. 🎄

Introducing WODMAS: 12 days of free workouts that are quick, simple, and designed for the busy holiday season.

✓ 10-20 minutes each 
✓ Bodyweight or minimal equipment 
✓ Do them anywhere: home, travel, wherever the season takes you

Consider it our thank-you for being part of this community.

Get the free workouts here: doc-lyss-fitness.myflodesk.com/wodmass

1 month ago | [YT] | 29

Doc Lyss Fitness

You could hit every 2026 lifting & running goal ... if you just start tomorrow.

Wondering why your training isn’t working (even though you’re “doing everything right”)?👇🏻

Most lifting plans? - Not built for runners, Hyrox athletes, hybrids, or anyone who loves cardio. They’re written for people who lift first… and maybe add a walk if they’re feeling spicy.

Most running plans? - Train you for ONE race, then vanish. No base. No long-term structure. No weakness work. Zero injury protection.

So when you try to combine the two? It backfires. Fast.

You end up stacking heavy lifting volume on top of generic running miles (hi Runna + random PDFs), and then wonder why:

• Progress stalls
• You’re always sore
• You feel injured or exhausted
• Balancing both feels impossible

Meanwhile you’re paying for multiple plans, saving IG posts, Googling how to make it all fit… and making donuts in place.

Here’s the truth: YOU aren’t the problem. Your programming is.
You need a plan built around your running volume, schedule, fitness level, and actual goals—one that grows with you instead of burning you out.

That’s exactly what we do inside my hybrid programs @thelyssmethod.

And starting TOMORROW, you can try the Hybrid Lift + Run/Cardio/Hike tracks for $28 for 28 days. Today is the LAST CHANCE to join us.

Join us inside: view.flodesk.com/emails/6920bd6acdc9db517e720238

1 month ago | [YT] | 9