Weightlifting with Alyssa Ritchey

Sam and I have been working side by side through the entire 2020 Olympic process. He has been helping my body stay in one piece through all my grueling training sessions. One day I was training in my garage when I was not able to stand up a very light 45kg front squat, I knew it was time to start seeing someone to keep my body healthy for the 2020 Olympic Quad.  I was 5 weeks out from 2018 World Championships and it was the first competition of the Olympic quad. Here is what this short episode covers: Our Story and my injury leading up to Worlds 2018. Weak Glutes/Anterior Pelvic tilts How fast we fixed it. What we did to fix it. How often I did physical therapy.  Fixing a Hip Shift. Corrective exercises for hip shifts. How often do you perform the corrective exercises? How long does it take to correct? Other ways to fix a hip shift.  Injury Protocols. Training through injury. Injury management and maintenance.   "Sam has been a Licensed Physical Therapist since 2009 and joined our PT Link team in 2014. He holds both a Doctorate in Physical Therapy (2009) and a Bachelor of Science in Exercise Science (2006) from The University of Toledo. During his time at The University of Toledo he developed a Clinical Practice Guideline for Upper Extremity Musculoskeletal Disorders and contributed to research pertaining to the influence of inflammation on muscle hypertrophy which was published in the American Journal of Physiology and Cell Physiology. Sam is a NSCA Certified Strength and Conditioning Specialist and has earned certifications in Dry Needling and High Velocity Low Amplitude Manipulation. He has completed the ImPACT concussion training workshop and is an APTA Credentialed Clinical Instructor. Clinically, Sam focuses on helping patients move better to live a pain-free life. He uses a wide variety of manual therapy techniques and corrective functional exercise to reduce common movement and posture dysfunctions that lead to pain. Sam also has extensive experience in sports medicine, orthopedics and working with patient that suffer from neck and back pain." (Information from PT LINK website (https://ptlinktherapy.com/our-team/samuel-j-rakyta-ii/) ) ~~~ VISIT THE CLINIC: Work with Sam one on one at the PT Link Clinic in, MAUMEE, OH 433 W. Dussel Drive Maumee, OH 43537 [P] 419.559.5591 (tel:419.559.5591) x 5 [F] 866.268.5006 or visit PT LINK website (https://ptlinktherapy.com) for more information

Cassidy McWherter: "Worth every single shot for our little miracle." Cassidy McWherter, a 6-time Crossfit Games athlete, a mother, and the owner of two gyms, Crossfit Waterside & Waterside Elite, joins BSP CEO, Alyssa Ritchey, to discuss how she and her wife went through the ups and the downs of IVF to have their baby boy plus: Who is Cassidy McWherter? How she met her Wife Aly. Who carried the baby? Why? Will there be another baby and who will carry. Whose eggs will be used? Aly explains IUI versus IVF. Talk about the entire process of In-vitro. Finding out IVF worked. Nutrition & exercise during the process of IVF & her pregnancy. One Day | Our Personal Guide to IVF (https://cassidy-lance-mcwherter.myshopify.com/products/one-day-ebook) Where can everyone follow Cassidy McWherter’s, Aly’s, and Oakley’s Journey: Instagram: @cassidy_lancemcwherter (https://www.instagram.com/cassidy_lancemcwherter/) @aly_brooke22 (https://www.instagram.com/aly_brooke22/) @oakleybrooksmcwherter (https://www.instagram.com/oakleybrooksmcwherter/) @crossfitwaterside (https://www.instagram.com/crossfitwaterside/)   @watersideelite (https://www.instagram.com/watersideelite/) Gym contact: Cassidy@crossfitwaterside.com  This episode is Sponsored by Chili Pad (https://trk.chilitechnology.com/SH2z) use this link (https://trk.chilitechnology.com/SH2z) to save on all their chili systems and to help support this podcast. What topics on the podcasts would you like to hear more about? Let me know at: alyssaritchey15@gmail.com

Gretchen Mills: "It's okay to take your time to be selfish, your time for yourself is just as important as your time spent with your kids." Gretchen Mills, a mother of two, and a runner, joins BSP CEO, Alyssa Ritchey, to discuss how she handles her children decision making & the stress of being a young mother, her constant battle with her eating disorder, and other battles with her kids and herself, plus: Being a Mother How she got started in running Managing her frustrations after not setting a goal Struggling with the Death of Her Father Battling an eating disorder Letting Kids make their own decisions The importance of your identity and your alone time with your husband after having children Follow Her: IG: @mama_gmills (https://www.instagram.com/mama_gmills/) This episode is Sponsored by Chili Pad (https://trk.chilitechnology.com/SH2z) use this link (https://trk.chilitechnology.com/SH2z) to save on all their chili systems and to help support this podcast. What topics on the podcasts would you like to hear more about? Let me know at: alyssaritchey15@gmail.com

Jo Aita: “Some people just aren't willing to do the things I do” I truly believe that just because you don’t have the followers on social media or well known doesn’t define your success as a human being.  Which is why I, bsp CEO, sits down with Joanne Aita, a coach, a mother, and a 50 year old masters athlete in powerlifting & weightlifting, to discuss what she has done overtime in athletics as a coach and an athlete, and the type of woman you want to get to know plus: Background in both sports of weightlifting and powerlifting. How has your training developed and changed over time since you have gotten older? Her Recovery Techniques: Tai chi. ART massage. Fish oil. ZMA. epsom salt baths. Ice. contrast showers. Acupuncture. Mobility. Stretching. Her Injuries in Sports. Her intense warm up. Her Training Duration; How often & how long? Jo asked me a question about my future in weightlifting. Jo and Max in the backroom. How Jo takes an athlete through the last few days of their weight cut. Alyssa’s last 48 hours of weight cut. Reconstitution after final weigh-ins. How long does it take to get rehydrated after a sauna or hot bath during your last few hours of a weight cut before you compete. Why Pedialyte & not gatorade OR should I do both? What food should I eat? Discovering your hashimoto’s. How has it impacted her life? Her miscarriages due to Hashimoto’s autoimmune disease. Jo Ann Aita JTS Coach Max’s Gym Coach & Co-owner IG: @joannaita7 (https://www.instagram.com/joannaita7/?hl=en) @maxsgym (https://www.instagram.com/maxsgym/?hl=en) For 1:1 Online Coaching  https://www.jtsstrength.com/ For Max’s Gym & Team Aita https://teamaita.com/ And to email me directly: joann@jtsstrength.com (mailto:joann@jtsstrength.com) This episode is Sponsored by Renaissance Periodization (https://renaissanceperiodization.com/) use code alyssa10 to save on all their nutrition templates (https://renaissanceperiodization.com/rp-store?selected=diet-templates-menu_store) and their new diet app (https://www.rpdiet.app/home/)  and to support this podcast and my journey as an athlete. What topics on the podcasts would you like to hear more about? Let me know at: alyssaritchey15@gmail.com

Kristi Brewer: “To me it comes down to what do you want more? I want weightlifting more than I want a social life, more than I want to watch tv--I haven't watched tv in 18 years. I want/need to lose 2lbs, more than I want that cake or cookie. It literally comes down to what you want more. Priorities.  My biggest pet peeve is when people say “I don't have time.” Do you want to know who doesn't have time?” I don't have time.  I train to be an elite athlete, I have an autistic child, I have another child in sports and social life, my husband is a medical doctor he works 7:30am-7:30pm….so when people say they don’t have time. It literally comes down to what you want. You will make time for the people and things you want.” [Advertisement] Stand up for what you want and become Fricken Strong in every area of life.  Check out my Fricken Strong Hats and Shirts. Part of the proceeds will be donated to a Human Trafficking Charity of my choice >> CLICK HERE (https://www.jupmodesupply.com/collections/alyssa-ritchey-frickin-strong) . Kristi Brewer, A mom of two girls, a wife, a teacher through a pandemic, a part time CPA, an elite weightlifter, an all around badA in life, joins BSP CEO, Alyssa Ritchey, to discuss how she handles Kalea's autism, training for weightlifitng, hustling her kids to practices, her diet, plus: Kristi’s story from pregnancy until present.  From corporate America to being a mom to becoming a world class athlete. How do you manage your emotions when your autistic daughter, Kalea, loses control? Kalea’s autism. Being an elite athlete and being a mom. Time blocking. Asking for help. How does being a supermom transfer to being an athlete on the stage? From Crossfit to weightlifting. Age stigma.  Body image. Diet regimen. Follow Kristi's Journey: IG: @k_mighty (https://www.instagram.com/k_mighty/?hl=en) Auya (https://auya.co) This episode is Sponsored by Renaissance Periodization (https://renaissanceperiodization.com/) use code alyssa10 to save on all their nutrition templates (https://renaissanceperiodization.com/rp-store?selected=diet-templates-menu_store) and their new diet app (https://www.rpdiet.app/home/) . What topics on the podcasts would you like to hear more about? Let me know at: alyssaritchey15@gmail.com

Chad Wesley Smith: “We are passionate about the Pursuit of Progress. Progress is never finished, we are never finished learning; never finished refining our methods; never finished progressing.” Chad Smith, an all around athlete from collegiate track & field to powerlifter & strongman to Jiu Jitsu and now he uses weight training to stay healthy.  Chad, the CEO of Juggernaut Training Systems, joins BSP CEO, Alyssa Ritchey, to discuss his journey as an athlete, a business owner, and a coach. His journey as an athlete Developing Juggernaut Training Systems Managing JTS through the current pandemic Athlete Development training protocol finding the right coach to work with athlete mindset Well rounded training program His weight loss journey & losing 100lbs //------------ Fricken Strong Shirts & Dad Hats https://www.alyssaritchey.com // be sure to click on the SHOP PAGE (https://www.jupmodesupply.com/collections/alyssa-ritchey-frickin-strong) // https://www.jupmodesupply.com/collections/alyssa-ritchey-frickin-strong Chad Smith Instagram: @chadwesleysmith (https://www.instagram.com/chadwesleysmith/?hl=en) Juggernaut Training System Website: https://www.jtsstrength.com Instagram: @juggernauttraining (https://www.instagram.com/juggernauttraining/?hl=en) Youtube: Juggernaut Training Systems (https://www.youtube.com/channel/UCxEV58PJpZhoYN3L35_48Pg?view_as=subscriber) This episode is Sponsored by Renaissance Periodization (https://renaissanceperiodization.com/) use code alyssa10 to save on all their nutrition templates (https://renaissanceperiodization.com/rp-store?selected=diet-templates-menu_store) and their new diet app (https://www.rpdiet.app/home/) . What topics on the podcasts would you like to hear more about? Let me know at: alyssaritchey15@gmail.com

Lauren Goldenberg: "After I missed my first lift I decided to change my mindset. I am going to go out there and show them what a 56yr old woman that weighs 108lbs can do and I kept that mindset since…..I mean what do we have to lose at our age. We are out there to have fun, stay fit, and compete.” 58 year old, Lauren Goldenberg, has set the standard for the older aged women in the sport of weightlifting. In this episode Lauren joins BSP CEO, Alyssa Ritchey, to discuss how she has not let her age hold her back, plus: Athletic History Growing Up Competitive Mindset How her training volume changes as she ages How she keeps her body healthy with nutrition, supplements, and by using the proper recovery tactics Limitations she experiences as she ages How often she competes Follow Lauren Goldenberg: https://www.facebook.com/thefamilytraveler https://www.instagram.com/lauren904g/ https://www.linkedin.com/in/thethefamilytraveler/ This episode is Sponsored by Renaissance Periodization (https://renaissanceperiodization.com/) use code alyssa10 to save on all their nutrition templates (https://renaissanceperiodization.com/rp-store?selected=diet-templates-menu_store) and their new diet app (https://www.rpdiet.app/home/) . What topics on the podcasts would you like to hear more about? Let me know at: alyssaritchey15@gmail.com

Sam Dancer: “When we don't pay attention or abandon our body, we allow there to be space for something that doesn't belong, to reside in us.” Sam Dancer, A division one collegiate football athlete and track & field at Western Illinois University, and the owner of QTown Fitness, joins BSP CEO, Alyssa Ritchey, to discuss how he healed his Hashimoto's, and other physical and mental stressors and symptoms he was/is dealing with, plus: Looking healthy has nothing to do with internal health Exercise is not the end all Intuitive Eating Why faith is the antidote to stress Allowing yourself to feel your emotions This episode is Sponsored by Renaissance Periodization (https://renaissanceperiodization.com) use code alyssa10 to save on all their nutrition templates (https://renaissanceperiodization.com/rp-store?selected=diet-templates-menu_store) and their new diet app (https://www.rpdiet.app/home/) . What topics on the podcasts would you like to hear more about? Let me know at: alyssaritchey15@gmail.com

A teacher, a mom, and elite weightlifter compete on a team at the @freshcoastfitfest competition and end the weekend with a third place finish. In this weeks episode on -The BittyStrong Podcast- we discuss the highlights, the struggles of the @freshcoastfitfest competition, and what we learned from them. We also tap into a few other topics. Keega, a new mom, shares with us her post-pregnancy journey; what it felt like to compete in her new body, and the discipline it took to prepare for a tough competition, and how she got her shredded six pack in less than one year after having her baby girl, Remy. [she is in the middle of the pic] Betsy, the teacher, fears being in front of a big crowds competing, but decided to take charge and step into the arena with Team Ka-Pow. She talks about how she overcame her fear and the boost of confidence she gained after battling it out that day with Team Ka-Pow at The Fresh Coast Fitness. Alyssa, the elite weightlifter, discusses the mental hurdles she overcame from only training a short 5 intense weeks for the competition and the difference between being in the back/on stage for a weightlifting competition to competing on the crossfit floor again on a team. We end the conversation with the fire questions. Get Your Diet Under Control with Renaissance Periodization (https://renaissanceperiodization.com) use code ALYSSA10 to get a discount. Follow Keega: @Keegaram (https://www.instagram.com/keegaram/) Follow Betsy: @Eabowen92 (https://www.instagram.com/eabowen92/) Follow Alyssa: @alyssaritchey1 (https://www.instagram.com/alyssaritchey1/) Listen on iTunes, Audioboom, and Spotify.

I am talking with Ryan Garcia, a Marine who has owned his Crossfit gym for 7 years since April 2013. Ryan shares how the corona virus has greatly impacted his gym and how he has kept it thriving in these challenging times. Ryan reveals how he prepared his father for his 6th consecutive Boston Marathon using Crossfit. His Gym: https://wildhorizonscrossfit.com Follow Ryan Garcia: @Ryanidas23 (https://www.instagram.com/ryanidas23/)

In the past months I have made many changes in my life, diet, and training that led to some massive numbers last Saturday at a local charity event. I was pretty shocked with my lifting. Rp Strength code: alyssa10 to receive discounts on templates and their diet app Juggernaut Training code: alyssa10 on all weightliftingAI programming! Follow me on IG @alyssaritchey1 Check out my website for upcoming retreats and seminars www.alyssaritchey.con

In this episode I discuss how I made the transition as a competitive crossfit/fitness athlete to become a full time Olympic bound, International level Weightlifter.   I also let you know how I survive as a low paid professional athlete and what I did to adjust my lifestyle so I could focus solely on training as a weightlifter. Here are a few main points I discuss: Difference between the sports  Training  Time Money  Commitment Coach and Program  Diet changes Rest between sets in CF verse WLing Competition setting  Here are the questions I was asked: Q1: I have a CF background and I think I would like to focus more on becoming a competitive weightlifter. I know you made that transition some time ago and I was wondering if you have any tips or advice for switching over? Q2: I want to be an elite weightlifter. I’ve been training for a year, I’m 26 y/o but now I know I want to really pursue this. I was just wondering your story and how you were able to set up your life around weightlifting. I want to give this my all but I don’t know how to really start that piece. I have a coach, I have decided to commit to this, the next step is just figuring out how to survive! Follow my journey on instagram @alyssaritchey1 (https://www.instagram.com/alyssaritchey1/) & Alyssa Ritchey (https://www.facebook.com/alyssaritchey1/) on Facebook Check out https://www.alyssaritchey.com to attend a weightlifting/adventure retreat with me!

Follow Josie @josiehamming (https://www.instagram.com/josiehamming/) Follow Thor @thorunnj (https://www.instagram.com/thorunnj/) PART ONE: 1. Their “coming out” story. 2. How did you feel after you experimented? Was there a light bulb that went off like AH-HA thats it, I am gay or did you need more time because you were a little shy at first and were nervous about what you were feeling? PART TWO: 3. How did you open up to your family about it? And did you have support from family and friends or did you experience abandonment from some friends and family?   4. People ask and wonder-- “how do you know?" I have always been straight, but when I look at the same gender I tend to question “what if?” 5. How did you overcome the fear of JUDGEMENT/shame by others or maybe from yourself by just saying FRICK IT I am trying it? 6. How can you give advice to others that are letting fear override their feelings about being with the same sex. How can they free themselves and just try it.  7. How has your life changed from coming out? Follow Josie @josiehamming (https://www.instagram.com/josiehamming/) Follow Thor @thorunnj (https://www.instagram.com/thorunnj/)

1. Their “coming out” story. 2. How did you feel after you experimented? Was there a light bulb that went off like AH-HA thats it, I am gay or did you need more time because you were a little shy at first and were nervous about what you were feeling? PART TWO will be released on Monday and will include:  3. How did you open up to your family about it? And did you have support from family and friends or did you experience abandonment from some friends and family?   4. People ask and wonder-- “how do you know?" I have always been straight, but when I look at the same gender I tend to question “what if?” 5. How did you overcome the fear of JUDGEMENT/shame by others or maybe from yourself by just saying FRICK IT I am trying it? 6. How can you give advice to others that are letting fear override their feelings about being with the same sex. How can they free themselves and just try it.  7. How has your life changed from coming out? Follow Josie @josiehamming (https://www.instagram.com/josiehamming/) Follow Thor @thorunnj (https://www.instagram.com/thorunnj/)

"Failure doesn’t mean that you’re incapable. You become incapable when you fail to get back up and keep going." -Jessica G Questions: 1. Discussing the Post (which is written out below). 2. How do you separate your self worth and who you are from your accomplishments in sports? 3. How do you stay self focused instead of constantly assessing and comparing yourself to the other top elite women in crossfit? 4. How do you deal with pressure at a big event like the Games? 5. What was your reaction to the Crossfit Games new rules due to covid-19 6. Do you feel like you have a balance in your life with crossfit and other areas of your life? 7. Share with us how you built your body and what that journey looked like for you? When did it start, how long it took, and what you are eating? 8. What is a normal training day like for you? What training program do you follow? How long do you train each day? 9. Fire Questions. (there are 9 of them) Follow Jessica's Journey: @jessicargriffith (https://www.instagram.com/jessicargriffith/?hl=en) Nutrition Guidance: Here is the post from Jessica's Instagram (https://www.instagram.com/jessicargriffith/?hl=en) "When I was in 7th grade, I DIDN’T MAKE the cheer squad. By my senior year of high school, I was invited to London to cheer for the Queen and then went on to cheer in college where I was able to compete at the UCA nationals on ESPN #bucketlist (https://www.instagram.com/explore/tags/bucketlist/) ✅ •••• When I graduated nursing school, I FAILED my boards exam. By the time I was 22, I was the charge nurse—running the whole nursing unit and helping open a new state of the art stroke center #bigGirlPanties (https://www.instagram.com/explore/tags/biggirlpanties/) •••• When I quit my job and put all my eggs in one basket to pursue CrossFit full time, I DIDN’T QUALIFY for the games. Just around the corner was the invitation to hang out with @therock (https://www.instagram.com/therock/) on @nbctitangames (https://www.instagram.com/nbctitangames/) and then a podium finish with a team of people who have dramatically impacted my life #TeamCK (https://www.instagram.com/explore/tags/teamck/)

[From minute 0:00 to minute 11:43-- the little one speaks] Prisais, also known as "Princess P", is not your average six year old, she's one tough little cookie that has the ability to accomplish anything she sets her sights on.  Prisais started playing around with weights when she was 10 months old, since dad was not able to afford daycare.  Listen to the strong word this little strong girl has to share with you! [From minute 11:43 to finish off the podcast James speaks] James was raised by a single mother in Bronx, NY, he was an athlete at birth so he knows the pressure that it takes to be at the top. When James had his first child at age 17, he was not able to be the father he wanted because of the color of his skin. When James found out that Amy, his current wife was pregnant with their first child, he decided it was time to dedicate his life to raising this little girl.  James didn't have the support and love from his father growing up, so he wanted to be a better man, and a better father for his daughter Prisais. James and I discuss what it means to have a loving, and supportive father figure in a little girls life.  We also discuss putting kids in sports or lifting activities at a very young age. Questions I asked James: 1. When did your girls start working out? 2. How often do they train per week? How hard do you let them push during workouts; is there a certain amount of weight they are allowed to lift until they get older or do you base it off of their best lifts?  3.What would you say to a parent that fears letting their child lift at a young age? 4. What are the steps those parents should take to make sure their child is safe...is there a specific coach they should be working with or program they should be following? What Are your recommendations? 5. How do you keep them from getting frustrated when they don’t make a lift or can’t do a skill right away?  6. Do you teach them how to have a strong mindset right away?  If so, how are you teaching them to have a strong mindset? 7. How do you strive to teach your girls confidence about their muscular bodies? 8. Do you push them to be the best at their sport or do you let them figure it out on their own?   9. If they wanted to quit because they don't enjoy the sport would you let them? Follow Prisais "Princess P": @princess_p_freya_doll (https://www.instagram.com/princess_p_freya_doll/?hl=en) Follow James: @youngtonym (https://www.instagram.com/youngtonym/?hl=en) Owner of @lionbravecrossfit (https://www.instagram.com/lionbravecrossfit/?hl=en)  

Pushing her limits and trying to get herself to the now 2021 Olympic Games. Questions Mattie was asked: Why did you decide to switch coaches in the middle of an Olympic quad? How is it being coached by a woman in a male dominated sport? How does your menstrual cycle affect your training before and after? How do you adjust your training when this happens? During the 2016 Olympic Quad your spot was taken from you at the last second; why did this happen and what did that feel like? Why did you continue to train for the 2020 Olympics Games after they ripped your spot away from you? What motivated you. The 2020 Olympics were postponed to July 2021, what went through your mind when you found this news out? How do you feel about training for another year? If you miss your first lift on stage how do you shift your mindset to prepare for your second attempt? How do you know when to push your body on hard training days when you don’t feel great and when do you just walk out of the gym and take an extra rest day? Bulking for the Quad and her diet needs. How do you feel about your body image at 81kg compared to 69kg? We discuss her love for music and cats. Fire Questions BE SURE RATE, SUBSCRIBE, AND REVIEW THE PODCAST TO HELP IT GROW! Follow Mattie Rogers IG: @mattiecakesssss (https://www.instagram.com/mattiecakesssss/?hl=en) Youtube: Mattie Rogers https://www.youtube.com/channel/UC7M3V2TkY3XPYwKso1zdzPQ (https://www.youtube.com/channel/UC7M3V2TkY3XPYwKso1zdzPQ) RP STRENGTH https://renaissanceperiodization.com. USE CODE ALYSSA10 FOR DISCOUNTS ON TEMPLATES & THE RP APP!

"No matter how much weight I lost, I was never small enough and there was always more to lose.⁣⁣ I was consumed by my reflection in the mirror for years. ⁣⁣" She was never enough. Listen to how self compassion saved Kailan from the darkness of her long battle overcoming her eating disorder. Follow @kreativebykailan (https://www.instagram.com/kreativebykailan/) Blog:https://www.kailankalina.com/blog My go to leggings for working out in are FLEO: http://bit.ly/35vym42

Think you're strong?  FALSE.  Meet Meghan Scanlon, a powerhouse woman who can squat 3 times her bodyweight, and her quads make Chad Wesley Smith's look like he was born in a hen's house. Supertotal is a strength sport that combines bench, squat, deadlift and snatch, clean & jerk. Meghan was an iron-woman athlete who switched to strength sports.  She started in the sport of powerlifting, where she broke 5 world records and 12 American records, won a national championship and placed second overall at worlds.  A year and a half ago Chad Wesley Smith approached her to see if she wanted to train under Max Aita.  This is when Meghan began dabbling in weightlifting to start her Supertotal career. Meghan shares with us the mindset it takes to be at the top as a Supertotal athlete. She discusses what training is like between two intense sport, and how she manages transitioning from weightlifting to powerlifting at The Arnold Classic, mentally and physically. Train with Max Aita or Chad Smith Juggernaut Training System (https://www.jtsstrength.com/online-coaching/supertotal/) TRAIN WITH MEGHAN https://www.megscanlift.com/1on1 Follow Meg: @megscanlift (https://www.instagram.com/megscanlift/?hl=en)

Where you can find Jessica Lucero: UpLift Weightlifting IG @upliftweightlifting (https://www.instagram.com/upliftweightlifting/?hl=en) Instagram @jessicalucero9 (https://www.instagram.com/jessicalucero9/?hl=en) Podcast Covers: Discussing her new business UpLift Weightlifting  Anxiety while traveling  How she handles the pressure in the backroom at international competitions How she recovers her mindset after a missed first attempt on stage 16 years in the sport of weightlifting how she has grown physically, and mentally during this time How she has overcome having no support during her time in the sport from her family How she dealt with the hardest obstacle she has ever overcome in the sport How she gets herself motivated when she is feeling unmotivated  What she does when she misses several lifts in training  What are the most important steps a beginner should focus on when they join the sport of weightlifting? When does a beginner know when to sign up for their first competition? Fire Question- to make you laugh and learn more about the guest

After many years of struggling with depression & fighting to stay motivated, I took a random blood test that exposed an abnormal lab value.  This was exactly the answer I have been searching for for many years. Subscribe and Comment if you love the podcast! Sponsors on this Podcast: Fleo Shorts (http://bit.ly/35vym42) -- The best leggings on Earth! Books I am currently reading: Hashimoto's Protocol: A 90-Day Plan for Reversing Thyroid Symptoms and Getting Your Life Back (https://www.amazon.com/Hashimotos-Protocol-Reversing-Thyroid-Symptoms/dp/006257129X) Hashimoto’s Food Pharmacology: Nutrition Protocols and Healing Recipes to Take Charge of Your Thyroid Health (https://www.amazon.com/Hashimotos-Food-Pharmacology-Nutrition-Protocols/dp/0062571591/ref=pd_sbs_14_img_1/144-4857028-1674023?_encoding=UTF8&pd_rd_i=0062571591&pd_rd_r=a575a853-e429-4f17-9bc9-3267bf35db41&pd_rd_w=gk8CB&pd_rd_wg=82LYQ&pf_rd_p=5cfcfe89-300f-47d2-b1ad-a4e27203a02a&pf_rd_r=65J1TD70M7EHV9T1E1PF&psc=1&refRID=65J1TD70M7EHV9T1E1PF) Other podcasts that have helped: The Doctor's Farmacy with Mark Hyman, M.D. (https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627) MindBodyGreen (https://podcasts.apple.com/us/podcast/the-mindbodygreen-podcast/id1246494475)

The reason why we backed out of competing at the Grand Prix in Lima Peru. It wasn't an easy decision, but it was the right call by my coach. FLEO LINK [click to see Black Friday deals!] http://bit.ly/35vym42

"You should never miss out on an adventure because you have to go alone." -Alyssa  This is my solo journey through Chiang Mai, Thailand where I trekked through the jungle, fed & bathed the elephants, stayed overnight in a local Karen Village, roasted coffee on the rooftop overlooking the Doi Ithanon mountains, tasted some of the best local foods, ate my first ant, got my first tattoo and so much more. My Itinerary for Chiang Mia: Sept 22, Monday Day 1:  ARRIVE IN Chiang Mia at 12:10pm Lunch- Rustic & Blue the farm shop// be sure to try chicken & waffles , grilled Caesar salad, warm quinoa salad, their green juice, & the açaí bowl. Coffee at Ristr8to (around corner from lunch) Nike store to buy shoes  Thai dinner on the river side at The Riverside Market- be sure to order the mango sticky rice and the pork ribs Lady boy show! - this was near the riverside market area. Sept 23, Tuesday Day 2:  Food and city tour 9:00am-12:00pm with Koppi - https://www.airbnb.com/experiences/231873?source=wl&adults=0&children=0&infants=0 Tattoo consultation at Black Candy Tattoo- 716 Sridonchai Rd, Tambon Chang Khlan, Mueang Chiang Mai District, Chiang Mai 50100, Thailand 5pm- Workout at Crossfit Chiang Mia Transfer stuff to airbnb // Address: KanomJeen Wooden House; 119/18 T, Soi Chom Chan, Tambon Pa Daet, Amphoe Mueang Chiang Mai, Chiang Mai 50100. (Tel.082-1837258 Pete) Dinner at beast burger- order the double decker worth it.  Sept 24 & 25, Wednesday Day 3 & 4: Jungle Trekking, stay in Karen village, elephant walk, & bamboo river float - https://www.pm-tours.com/jungle-trekking/exclusive-jungle-trekking-two-days Dinner at feast society-Order the jerk chicken plate & the carrot cake worth every bite fabulous dish  Sept 26th Thursday Day 5: 7am-2pm // Coffee farm tour of a local farmer, lunch & coffee at the farm- Mark Ritchie owner of Crossfit Chiang Mai hooked me up with the coffee tour  Rustic & blue  4:30pm tattoo at black candy & his mom, Linda, made me dinner (get tatted by Andy- the best) Sept 27th Friday Day 6: Exit Airbnb by 11am  Coffee at Akha Ama - try the single origin Sinthop  Breakfast at the Gallery Seescape - check out the clay cups beautiful & try the avocado toast, stay away from the banana fried French toast it made my queazy  Workout at CrossFit chiang Mia  Fly back at 5:00pm  Follow @alyssaritchey1 for more traveling adventures!

Recapping my last 3 days leading up to the World Championships. How my period got in the way of it all, oh travel wasn't exactly on my side either. Subscribe/Rate/Review to help the BittyStrong Podcast Grow STRONG! Follow @alyssaritchey1 on the IG.

This podcast answers the questions you asked me about my training, mindset, sponsors, coffee, weight cut, nutrition, technique, & so much more.  Be sure to leave a 5 star rating & review to help the podcast grow bitty strong! TRADE COFFEE (http://s.trdcfe.me/tPphB) > http://s.trdcfe.me/tPphB

Doctor Jeffrey Durmer, Team USA’s sleep doctor & Chief Medical Officer of FusionHealth & FusionSleep.  Doctor Durmer is going to discuss the importance of sleep for an individuals health and life style. ChiliPad (https://www.chilitechnology.com/products/chilipad-sleep-system#) - use ALYSSA25 (https://www.chilitechnology.com/products/chilipad-sleep-system#) to get a discount on great sleep. https://www.chilitechnology.com/products/chilipad-sleep-system# Light Box Now in terms of adding light therapy to your routine, here are the best options (circadian rhythm clinical research proven): 1) For Blue light therapy (most specific for circadian activation): Phillips GoLite BLU Energy  2) Another Blue light therapy lamp I like is the Lite Book made in Canada, however, they are in the process of applying for FDA approval as a medical device (only available with a prescription) so they are not selling new Lite Books right now. I mention this in case you see it online and wonder about it (they have a lot of research behind their product). 3) For full spectrum light therapy (brighter that blue light therapy and just as effective): Circadian Optics Lumine Light Therapy Lamp One word of caution, any effective light therapy device must emit at least 5000 Lux of light (preferrably 10,000 Lux), and always use it around arms distance away from your face, and do not look directly at the light - just direct it toward your face while you do something like work on a computer, eat, get ready in the morning, etc... Follow Me: @alyssaritchey1 (https://www.instagram.com/alyssaritchey1/) YOUTUBE PAGE  (https://www.youtube.com/channel/UCW6SPOcKENnK115TW1kG-0A)

Benjamin and I discuss how we conquered our stresses and remained in control of our lives with purposeful practices we added to our day to day routines. 

For several years I dealt with stomach pains, no sleep, lack of energy, poor attention span in college, and not eating enough food or the wrong kinds of foods. Finally after several years of trail & error and getting some help from professionals I am finally gaining an understanding of what foods make me feel good. Subscribe-Rate-Review on iTunes & Spotify to help the BittyStrong Podcast grow and reach others that might be struggling with their health. Be sure to check out the diet company, Renaissance Periodization, has improve my eating habits for life and for weightlifting > https://renaissanceperiodization.com/diet-templates

Natalie Newhart makes her debut at the Crossfit Games in 2013, when she is unable to lift the deadlift (265lbs) in the last event known as the "Cinco's".  Natalie may have not been the strongest girl on the field, but she could destroy all the top games athletes in any gymnastic movement.  In 2014 Natalie injured her back, which kept her from qualify for the 2014 Crossfit Games, since then she was determined to qualify for the 2015 CF Games.  Natalie would do anything to make this happen even if that meant taking some drugs.  She was very against this until she realized her training was lacking & she was desperate to get to the next level.  Natalie and I discuss the hush hush topic of steroids in sports specifically Crossfit.  Natalie dives deep into her experience with the drug Anavar, why she took it, and why she continued to take it after she tested positive.   Natalie is completely clean now. She has her life back in her hands, she is teaching people to understand nutrition and what it means to be healthy in the gym without being competitive all the time. You can find Natalie on Instagram @Natalie.newhart 

My life as an athlete.  I guide you through my life as an athlete from a young girl in gymnastics, through my teens as a weightlifter, skateboarder, track & field athlete & a touch of weightlifting.  During my twenties dabbling for 3 1/2 years in Crossfit to now in my late 20's and at 30 years old weightlifting.  The mentally rough times & physically demanding days, I expose it all for you.

How to select your snatch and clean & jerk numbers for competition.  Alyssa discusses how new athletes, athletes that are trying to qualify for national level, or international level competitions should select their numbers prior to competition.  Also Alyssa discusses how Max and her choose the numbers she attempted at the 2019 Pan American Championships. Please rate or review to help the BittyStrong Podcast grow! Be sure to follow my journey on instagram @alyssaritchey1 (https://www.instagram.com/alyssaritchey1/?hl=en)

Tiffany Dallas-Kish, DPT, is a physical therapist specializing in evaluating and treating pelvic floor dysfunction, and other health conditions pertaining to women.  Urinary incontinence is a dysfunction many women athletes suffer with when moving heavy weights around.  Alyssa shares the first time she peed on the platform & the criticism she received, & the way she improved her issue. Tiffany discusses many topics on how to prevent & manage urinary incontinence, what types of women struggle with this dysfunction, & she answers a few side questions she received online from women. *Sorry about the volume,  I tried to edit the podcast as best as I could so you could hear her speak.  Next week this won't be an issue, my apologies.  For further questions direct message Tiffany on Instagram @tdallas13 If you live in the area & are interested in a consultation or an evaluation please contact Tiffany at PTLink 419-559-5591

Sometimes social media can give you misconception of what it's like to live with an elite athlete.  Today my boyfriend, Benjamin, is here to share exactly what its like to live with an elite athlete and its not always easy.   Ben talks about what it's like for him when Alyssa travels for weightlifting, what he eats when Alyssa is going through an intense weight cut, the limitations in our life because of Alyssa's 2020 Olympic Dream, and how social media started to ruin Alyssa's training last year.  Benjamin is attending school in Akron to become a Certified Nurse Anesthetist.  Alyssa and Benjamin have been dating for 4 1/2 years. 

Max Aita discusses changes that were made to Alyssa Ritchey's programming after  World Championships in 2018 and how the changes affected her most recent performances.  Max and Alyssa talk about the level of trust & commitment it takes from each of them in their coach-athlete relationship in order to be successful.  Max dives deep into how any coach can be successful in the backroom for at local, national, and international level weightlifting competition. Be sure to leave a rating to help my podcast GROW STRONG! For more information on how to get coaching from Max Aita check out: https://www.jtsstrength.com/online-coaching/weightlifting/ Follow Max: @max_aita (https://www.instagram.com/max_aita/?hl=en) on instagram For Incredible Weightlifting, Powerlifting, Strongman, SuperTotal content check out: https://www.youtube.com/channel/UCxEV58PJpZhoYN3L35_48Pg

Hunter Elam (https://www.instagram.com/_hunterelam/) , 2019 National Champion & 2018 World Team member puts a pause on nursing school to chase her weightlifting dreams.  She tells us about her fun pre-competition rituals, her string of weight cuts from 69kg to 59kg, & how it felt making her first World Team. You can FOLLOW her on Instagram @_hunterelam  (https://www.instagram.com/_hunterelam/)

Alyssa Ritchey Team USA weightlifter is the 2019 Pan American Champion.  In this episode she discusses her training for Pan Ams, how terrible she felt after the weight cut, & the back room atmosphere at the 2019 Pan American Championships.