1) Who is Alyssa Ritchey? (where are you from, what do you do, a bit about yourself (hobbies, etc)
I am currently from Perrysburg Ohio. I am a full time weightlifter for Team USA and Team JTS. I love any outdoor adventures especially backpacking and mountain biking.
2) How many years have you been training?
I have been training solely in weightlifting for 1 year and a half now.
3) Whats been the most challenging/hardest part of your journey so far? and how have you overcome them (set backs, rejections, injuries, basically anything difficult that you have had to overcome)
So far nothing major. I am basically living the dream I have always wanted to since I was 9 years old. I think getting my diet in check was and still is always a struggle for me but I am learning.
4) What does your typical workout/diet routine look like?
You can watch this on my YouTube page.
But its always some type of snatch and C&J exercise. Then we squat (front or back or belted). Then accessory & power work.
The Diet I follow is Renaissance Periodization. I eat 4 times a day. The carb allowance depends on how hard my training session is but usually I follow a light day template to stay low on BW. My macros for a light training session are:
97g protein,
100g carbs,
15g of Fat
(and 8 small handfuls of veggies).
I will eat extra calories (macros) more often than not as long as there is no major competitions near.
5) What new knowledge have you learned over this past year regarding training, lifestyle and nutrition?
Training: You can’t train so much otherwise you will become over trained which will hurt your performance even worse. You have to train smart.
Lifestyle: Be willing to give up all other activities that will make you tired or hinder your performance in your sport. Have a set bedtime to get enough sleep to give your body proper recovery.
Nutrition: People will hate on you for being so picky but BE PICKY, BE AWARE OF WHAT YOU ARE PUTTING IN YOUR BODY. Eat to fuel for your training. No one is going to understand except you. So do what you need to in order to be successful in your sport. If you have to bring Tupperware to a dinner because they are not offering any healthy options TAKE THE TUPPERWARE.
6) Whats your favourite cheat/Treat meal?
Burgers on a BUN and a warm chocolate chip cookies or some oreos.
7) Whats one supplement that you could not live without?
I can live without them because I have never really taken them except this past year I started doing whey FNX protein between workouts. But I can still live without them.
8) If you had to start your Journey from scratch with your health & physique what would you do differently and why?
I wouldn’t have ollied off the five stair steps on my skateboard. I ended up shattering my foot and the doctors told me I would have atheritis for the rest of my life and pains in my foot from the injury/surgery. I regret that moment because I do have a lot of pain in my foot during long hikes, in sandals, or when I run. Also my Diet because it is so important for an athlete to have the proper diet for their training.
9) Who do you look up to in the fitness industry and why?
Anyone who has enough heart to work hard and chase their dreams without any doubts.
10) If you had to give one bit of advice to people starting out what would that be?
When you are an athlete you will always be doing something to better yourself, to get ahead of the enemy (your competition). You need to be on your game at all times. Always recover properly, keep your diet in check, always be ready for another training day. Be prepared to have good and bad training weeks. Be prepared to get beat but never give up. If you want something bad enough have the confidence and work hard to make it happen. Never let anyone tell you can’t do something. You can do anything you want.
11) What new goals do you have on the horizon?
Tokyo 2020 BABY!
12) Where can people find you? (website, social media accounts)
YouTube: Alyssa Ritchey (SUBSCRIBE PLEASE!)
IG: @alyssaritchey1
FB: Alyssa Ritchey (athlete page)
