Making Shift Happen

We just wrapped up Stress Awareness Month in April. But, in this episode I'm talking about another potential stressor: the scale. F*ck the scale as the ONLY source of information regarding your progress. There are so many other things you can use to determine your progress. Give this episode a listen as I dive in and get quite heated (no apologies for the F-bombs) about how the scale should NOT be...

April is Stress Awareness Month. And in this episode, I'm talking with Dr. Nicole Garneau, who earned her PhD in Genetics. The Soulful Scientist and I talk about transformation and mental health and ways to identify and find your own success. Sometimes, batching your time like I talked about in episode 10, isn't what will work for YOU, but Nicole and I talk about ways to identify what works for yo...

April is Stress Awareness Month. So, in this episode, you'll learn easy ways to master your morning to manage your stress. I talked about managing stress through your breath in episode 13. But all too often, the morning time is the best time to manage your stress from the start. Listen for some tips on how to master your morning, and therefore your entire day, right here. In addition to batching y...

Stress is almost impossible to eliminate, but we can do something about it: we can manage it. We need to manage our stress before our stress manages us. Fortunately, we have a tool that we can use at any time to help relax ourselves, and it's free and available any time: our breath. We can do breath work at ANY time and ANY place. You can do it while walking, working, in a meeting, watching a movi...

In this episode, I introduce my 5 simple steps to mindful eating, using my 5-S Plan. So, listen to this and learn how to stop scrolling and start being more present with your meals. Want to Read About This? If you want to read my blog on this topic, check it out here: https://shifthumanperformance.com/2017/06/02/5-steps-to-mindful-eating/ Want to Connect With Me? Finally, if you have any questions...

In this interview, pelvic floor PT Krystyna Holland talks about how pelvic floor health is for everybody, including you.

Welcome to episode 10! If you feel like you get to the end of the day without getting much done, or wondering where all of your time went, then this episode is for you. I can almost guarantee that you will get more done by batching your time. “Batching” means you complete a certain task or similar tasks at one time each day or on certain days of the week. By batching my tasks together, I avoid spr...

Do You Really Need to Walk 10k Steps Per Day?

Motivation is the least dependable thing you can rely on for getting ish done. It takes discipline to get things done, as well as some other things that can help, which I talk about in this episode. If you want to learn more about Mel Robbins, check her out here: https://melrobbins.com/ If you're interested in getting stronger this season, then you need to join my Shred Stronger strength and condi...

The hotly debated topic of whether you "just need to ride more" or "lift more weights" needs to end. Yes, you need to ride your bike, but you also need to strengthen the muscles that drive your bike. It not only makes you a stronger cyclist, but it also increases your resiliency on and off the bike. (Not to mention it also adds to your overall health.) So, strength training for cyclists may be the...

This episode is my first - and certainly not my last - interview, and I'm so excited to share it with you. In this episode, I chat about inclusivity in mountain biking, and the importance of creating a safe space in the mountain biking community for cyclists who are Black, Indigenous, and People of Color (BIPOC). I am by no means an expert in this space, but I'm joined by someone who is: Brooke Go...

In today’s episode, we’re finding ourselves in the middle of February. So, New Year’s Resolutions are likely still continuing strong, or they’ve taken a nose dive. Either way, the main point with today’s podcast is to help you make your goals more actionable with tinier habits or process goals. I started to discuss this concept a bit in Episode 2 when I talked about going for the lowest hanging fr...

Today, we’re diving into protein - how much you should get each day, why you should eat that much, as well as how you can eat that much protein and what ways you can build a meal using protein. The RDA vs. What an Athlete Needs Studies have shown we need more than the Recommended Daily Allowance (RDA). Here's a quick recap of the numbers I outline in this episode (special thanks to Examine.com for...

This is one of the most common questions I get, because many women prefer to get toned over building strong muscle that takes up more space. Keep in mind that “bulky” is also a very subjective term. None of us can really define it, but it's up to you to define what it means to YOU.This is personal to your own body, not someone else's body. Want to Connect With Me? Finally, if you have any question...

Do you ever feel overwhelmed with your goals, or make plans to follow a new meal plan and fitness program, only to end up with a litany of saved programs on your computer, left unused? If so, this episode is for you.

Let me introduce myself and this podcast! The main focus of this podcast will be on nutrition, fitness, health, and performance. So, the topics will be endless, but you can expect various things such as mindfulness, muscles, mindset, and mental health as I speak with various experts in their field. Podcasts will be released weekly every Monday and will be shorter than 30 minutes in length, with a...