Podcast Party: S-Town

*no spoilers here*

From the producers of Serial and This American Life, S-Town (Shit Town) was released last Tuesday, March 28th. Unlike before, all seven episodes were released at once so I was in binging mode for a good 12 hours in order to finish it ASAP. The new series is similar to Serial in that it is a murder mystery story per say, but the feel of the entire show is different. John, a resident of a small town in Alabama, also known as “Shit Town” was the catalyst for the show after he sent multiple intriguing emails to host, Brian Reed, about his hometown and a mysterious murder that seemed to have been swept under the rug.
The murder mystery pulls you in, but John’s genius, and at times vulgar personality, keeps you listening.

Remember after the election when there were all those think pieces about people living on coasts not understanding life in rural areas of the United States? Yeah, well this podcasts seems to be shining light on the life of the often times ignored states. I read an Atlantic article about the podcast and it made a really good point. A lot of the media we consume is placed in L.A, New York, Chicago, etc. This podcast provided a look inside a small town in Alabama, a place with a company named “K3 Lumber” and when asked about the name, the owner replied with “are you one of the lefties disturbed with the election?” Yes, yes we are.

John is a college dropout, who works on antique clocks, is obsessed with climate change, is a genius in some areas, yet quite ridiculous in others. S-Town is 95% white, working class, and the racism is apparent throughout. The podcast doesn’t leave you with a clear conclusion or take away, and by the end of the podcast I was unsure what to do with everything I had just heard. The Atlantic article talks a lot about empathy and I definitely understand how platforms like non-fiction podcasts have the ability to humanize a subject and allow the listener to see a small aspect of someone’s world. I stand by the idea of not judging someone’s community without being a member, but I do believe their are fundamental issues with the racism that can be heard in the show. Personally, I think this show does illustrate areas in which empathy and compassion are appropriate, but also provides a point of discussion for how to critically think about places and spaces that are different from your own. Like I said, I like the series. I listened to it back to back and was fascinated by it all. I think part of the beauty of the series is it’s opened ended conclusion as it is only asking to be discussed, which opens a door for learning on both sides.




Finding a Workout Split That Matches Your Goals

Okay, so now we get to the fun part: the gym! There is no one way to do fitness, I hope through all this you remember that. What one person does in the gym, or what one person eats doesn’t mean it will work for you, even if you think you have a similar body type. Finding a workout split that fits your lifestyle should also fit the goals you decided on in the last post. Can you commit to going to the gym everyday, three times a week, do you have gym access, do you work crazy hours and going to the gym seems like the thing that will break the camel’s back? All these things determine what your workout routine could look like.

Here I have written out some different plans that could fit into people with different schedules and different goals. For individual movements that correlate with the body part I suggest using the free resource of bodybuilding.com. If you want me to write a post about my favorite movements, let me know!

Scroll through to find which split best works for you, remember it may not be perfect and you have the freedom to adjust things!

This is the split for you if you have 5 days to commit to the gym, your goal is not to build muscle as fast as possible (muscle still takes a long time to build but this is a slower method).Weekly Workout Split-3

The “bro split” targets 1-2 muscle groups a day so therefore that muscle group is targeted less frequently over the course of the week. This split is not the best if your goal is to gain muscle, as your muscle needs to be targeted more frequently for the most optimized growth. For muscle growth you want volume and time under tension. Your muscle still needs rest in between, but not necessarily this long. Now, if you just want to start being active, you only have 5 days to go the gym, or really want to focus on certain body parts so you can get individual pumps, this may be for you.

This is the split for you if you have 6 days a week to commit to the gym, you want to target specific muscle groups more frequently, and grow muscle/”tone”.

Weekly Workout Split-2

This is the split I do! It allows me to target upper body and lower body parts multiple times throughout the week. This is called a push/pull split because chest and tricep are all pushing motions and those muscle support each other in the related movements. For example, bench pressing mainly targets the chest, though your triceps are also activated and assist in your bench press performance. Same thing for the pull day: Back and Biceps.  In a bent over row which targets your back, your biceps are activated.  My goals are focused on my upper body right now, which is why I have three days that involve my upper body. This can be adjusted for your individual goals, as long as you give your body adequate rest in between.

This is the split for you if you are a beginner, you can only commit 3 days a week to the gym, you are incorporating other athletic goals with this schedule (training for a marathon/5k/etc). 

Weekly Workout Split

This 3-day a week split calls 3-full body workouts a week. The idea for this is that you would do a full body circuit every other day. Now this may fit into your life, schedule wise, but it is important to allow your body adequate rest. Depending on the intensity of your first workout of the week you may not feel rested to train those same muscles again two days later. I suggest focusing movements that target the lower or upper body while incorporating a few movements that target the other. This will allow your body more rest time. In addition, think about incorporating or alternating with bodyweight circuits.

Okay, peeps those are just three examples of workout splits that may fit into your lifestyle. Nothing here is the “right” way to do it. There are ways that may fit your goals better, but that is all. Everything here is a standard suggestion, feel free to move days around, just remember to leave adequate rest in between. For example, I do yoga every Tuesday and Thursday so the day before I train legs in order to make sure my upper body is not sore and tired on the day of yoga. That is an example of adjusting a schedule to fit your lifestyle. So much of fitness is figuring out what works for you, but you have to start somewhere.

I really hope this has been helpful for someone who is just getting in the gym and doesn’t necessarily know how to move past the treadmill. I promise lifting weights will do wonders for your body! If you have questions please feel free to leave them in the comment section below, or contact me HERE.


xoxoxoxo (y’all deserve a little extra love today),


Lysse on Fitness: Matching your Goals to your Method

Hey there, welcome back! If you haven’t already read the intro to this fitness series, check it out here. Yes, we could just jump right into info on workout routines, and nutrition tips, but I think it is important to identify your goals beforehand, because your goals should match the method you take to get there.

If you were prepping for a bodybuilding competition your method would be different than if you were trying to just lose a couple pounds, or if you are trying to increase muscle definition, or if you just wanted to increase over health. Does that make sense?

Weekly Workout Split-5

Anyone can daydream about reaching their goals, but I have found that without a plan, it is easy to let those goals fall to the wayside. Be realistic with yourself, and embrace whatever limitations you think could provide some set backs. Instead, try to find how it can work to your advantage. Everything is good when life is easy, but how are you going to bounce back when you have a bad day, when you miss the gym for a week, when you regret that extra piece of cake? Thats what matters.

Answer these questions, reflect on them, and get ready for the next post detailing different workout routines to match your schedule and your lifestyle!





In a World Full of Girl Bosses

I don’t know if you are anything like me, but sometimes it is imtimdating being surrounded by so many girl bosses. You know, like the woman who are killing the career game, the family game, and overall life game. You see them at your job, at church, your friend circle, and all over social media. Some days I’m inspired by them and it makes me want to work harder, but some days it just reminds me of all my shortcomings, how far away I am from my goals and it just leaves me feeling jealous.

Maybe for you you’re comparing yourself to a woman with a killer bod and you’ve been working out and eating right for a while now, but the results just aren’t there. Maybe you’re looking at all your friends graduate and accept job offers from big name companies, and you still don’t have everything figured out yet. For me, its my blog. I’ve had it for two years and I feel like I am ready to “move to the next level.” A.K.A purchase my own domain, self-host, post content more often, and have stellar images. All of this is good and gravy, but in this day and age where everyone seems to have a blog, it can be overwhelming trying to figure out how to stand out. It is so easy to get caught up in admiring other people’s success, and trying to figure out how they got there, that you end up looking just like them. I don’t want to do something just because everyone else is, I want people to look at everything I do and think “yep, that’s definitely Alysse.” So I have to ask myself, am I doing this and pressuring myself about it because I want to, or because I everyone else is doing it? Honestly, in a world full of girl bosses, sometimes I feel like a fraud.

So now what? Do I stop thinking of fun content to write? Do I stop paying attention to the aesthetic appeal of my instagram feed? Do you stop working hard in the gym? Or whatever aspect of life it is for you?

No. I’m not going to stop putting work toward my blog, and you shouldn’t stop trying to reach your goals just because you haven’t reached them yet. If you are truly enjoying what you are doing, then don’t stop! We are all a work in progress. The quote: “comparison is the thief of joy” is incredibly true. You do you, as authentically as you can, and success will find you. And hopefully  it will be a genuine reflection of you, instead of a carbon copy of someone else.

This also relates the the theory of Shine Theory that I talk about so often here. If there are impressive women around me then instead of looking at them as competition, I should see them as an ally, as someone who makes me look good for simply being in the same community as them.



Intro to Lysse on Fitness

I always want my blog to be a reflection of who I am. I never want it to feel fake, or like I’m trying to be someone I’m not. While thinking about new content, I realized how big fitness (outside of organized sports) has been to my life, specifically over the past year.

After leaving organized sports I was left to face the gym alone, without a direction, and without a goal. After a few months of messing around and trying different workout styles, I found what works for me, and what I can stick to. With that, I thought I would share not only my routine, but also the steps I took to get there in case you may be on this journey as well.

Here are some topics I’ll discuss in the series:

  1. Identifying your goals
  2. How to select workout splits that fit your lifestyle
  3. Nutrition, flexible dieting, and  macros

This fitness series will be focused around health and balance, not weightloss, though I’m sure I will mention it here and there. It is no secret that I go to McDonalds weekly/bi-weekly and in my eyes that is okay, because in between I know i’m eating a lot of lean meats, and veggies. Balance is key. Balance is sustainable.

Let me also preface that I’m talking about things I’ve done and things that have worked for me. Everyone is different. I am not a doctor, a personal trainer, or a nutritionist, so don’t take my words as gold, ya know!

Alright, now that you know the deal, stay tuned for what is next!