Making Shift Happen

How do you maintain strength while biking? I get it, I know the struggle can be real to balance strength training and biking this time of year and in the weeks to come. A common thing I hear often this time of year as biking miles start to ramp up is that “My legs are sore so I should just stop strength training now.” In this episode, I talk about training volume and how you can make adjustments t...

Let’s unpack the facts about creatine: what it is, what it does, how to use it, and dosage. I also answer a couple of the most common questions about creatine to help keep things simple, fam.

This week, I’m talking about the ONE thing you can do to make chasing goals or pursuing something new easier and with greater success. What do you think it is? Listen to find out! I keep it super simple and short this week.

Eating when you’re not hungry is so relatable, so let’s talk about it! Listen to this episode to better understand why you may eat when you’re not hungry, and what you can do about it.

Limiting thoughts are thoughts that hold you back – and they are also a very typical way of thinking for us humans since we often resort to scarcity or disbelief. Listen to this episode to learn how you combat limiting thoughts with awareness and shifts in mindset.

With all of these fad diets and “lose weight quickly” schemes and detoxes, fiber has lost its sexiness and luster.

Hydration is often one of the lowest hanging fruits when it comes to a habit or behavior that you can implement for improved health and wellness. But, for many of you, it can be difficult to implement. I’m here to tell you that you don’t need to drink a gallon of water a day – let’s start small, instead!  Listen to this episode to learn some simple ways you can master hydration.

A bike fit can make an enormous difference in how you feel on your bike, including increasing your ability to generate more power to the pedals. Who can argue with that?! Bike fits are even more exceptional when performed by a Physical Therapist who understands your body’s anatomical needs and medical history. In this interview, I sit down with Natalie Collins, DPT, COMT, BikePT of Pedal Fit in De...

I get it. Starting a new workout routine can be daunting, especially when it comes to a new program or managing things after injury or illness. In today’s episode, I offer 5️⃣ steps to start your new workout routine so you can show up more consistently. So, listen to this episode to learn how to get into a new workout routine seamlessly, with less fuss and overwhelm.

I’m talking about Rate of Perceived Exertion (RPE) and Heart Rate because you may be obsessed about these things. Instead, I want you to experience the joy of getting in touch with your body through RPE. Knowing your RPE and how it corresponds to your overall performance is so important when it comes to not being so dependent on devices or technology to tell you how you’re feeling. So, listen to t...

Stop trying to complicate your goal setting, and make goal setting simple AF instead. In this episode, I offer three simple steps to take in order to take the complexity out of it all. If goals elude you or frustrate you, then look no further than this episode!

I am incredibly grateful to have had the opportunity to sit down and chat with Amaryth “Amo” Gass, the co-founder of Sedona Mountain Bike Academy. Amo is an incredible part of our mountain biking community, and I hope you all share in experiencing her magic as a human. Amo and I had the chance to talk about the common mistakes she sees in new and long-time mountain bikers, things new riders can do...

Your core values – or who you are underneath it all – can help guide you to making your goals a reality. But, do you even know what your core values are? If you don’t know what your core values are, or you’d like to explore them some more, then feel free to use my Core Values Worksheet linked HERE . It’s free and you don’t even have to give me your email address – I just want you to know who you a...

I’m so excited to share my interview with Coach Rafaella “Roxy” Wieschollek from Roxybikes Coaching! Coach Roxy is an absolute gem of a human, as well as a phenomenal mountain biking coach (you should follow her links below!). In this interview, we talk about how you learn mountain bike skills best, which skills to focus on, and how this can help you crash less overall. If you want to improve your...

Consistency is key to progress, but why do you lack consistency? Let’s get to the bottom of this. Give this episode a listen if you struggle with consistency and motivation, and want to make a change.

The holiday season is upon us, and you may find yourself traveling more. With the increase in travels, you may be feeling concerned that you won’t be able to keep your healthier habits up to chase goals you may have. It’s okay to feel a little anxious about that! I want to give you some travel tips that can help you navigate your time on the road, away from your home and routine. So, give this epi...

Gravel cycling has roots in inclusivity. It embraces the idea that you can be on a dirt road on any bike you can get your butt on, wear whatever clothes, and just ride your bike endlessly from almost any point on the map. It allows for a sense of unbridled freedom. Early gravel events were welcoming to all, and they felt like a community coming together to support one another and celebrate the mut...

Motivation: does it exist? Do you focus on the least effective things when it comes to motivation? If so, how can you change that in order to see the results you seek? In this interview, I sit down with my friend, Sabrena Jo, Ph. D., to talk about the focus of her research: motivation! Give this episode a listen to learn more about motivation and what you can do to harness it, as well as ways you...

Indoor bike training is the bane of many cyclists’ existence. I get it! Who wants to be indoors on a bike when you’d rather be outside? But, indoor bike training can also make training happen more easily, regardless of the weather. In this episode, I outline the reasons why I think indoor bike training is awesome… and why it’s not.

The interference effect between strength and endurance training has long been seen as having a detrimental impact on overall training outcomes. But, recent research has shown that the opposite may be true. Which means training both strength and endurance at the same time (concurrent training) may be beneficial. The key is to manage a certain set of factors, as I discuss in this episode. Give this...

The best time to workout or train will always be the time that works best for your schedule and energy levels. Consistency is the best indicator for long-term success, after all – so how can you be consistent with your training or workouts?  Give this episode a listen to learn how to decide when the best time to workout is for you. I offer up some reflection questions for you to use to determine w...

Friends, no, you do not likely need to go harder or whatever in order to see results if you’re too tired to workout. Maybe you just need to take a rest day or do  something more chill. Ever thought about that? Give this episode a listen to learn how to determine what to do when you’re too tired to workout.

Muscle soreness may be something you may chase in your workouts or rides, but is that necessary? And how do you know if your muscle soreness is okay to experience or not? What if it prevents you from training altogether? So many questions, so little time. Somewhere along the way, us humans have started to think that soreness is a welcome feeling. We’ve started to think that we need to feel sorenes...

Seasonality: what the hell is it, how does it impact your overall training and health, and what can you do about it? In this episode, I have the honor of sitting down with coach Kate Solovieva. Known as SOLO for short, she is a life coach with over 10 years of experience and a background in psychology, so she has plenty of insight to offer you on how you can manage seasonality and make it work for...

How do you know for sure your body needs rest and it’s not your inner critic telling you to stop? What are the signs that your body needs rest? Let’s talk about it. Please, give this episode a listen and let me know if you have any questions at all – I’m always here for you.