Making Shift Happen

You don’t have to race if you don’t want to. But just because you don’t want to race doesn’t mean that you can’t have any goals set in regards to your mountain or gravel biking. Think about something you’d like to accomplish in your biking – the options are endless – and listen to my tips in this episode to learn how to break that goal down into manageable pieces.  Here are some other episodes to...

Figuring out your WIN (What’s Important Now) is one hell of a way to win you week. With a bit of planning, you can come out on top of your week so you don’t feel like your days are owning you. Learning how to win your week helps you show up as your best and most present self for your family, work, and love/relationships in your life. Here are some other episodes to listen to related to planning fo...

Should, have to, must, need to – these are all words that take away our power. The good news is that there are other, more empowering words you can use, along with a few simple steps to take to change your language towards a positive shift. Here is another episode to listen to related to mindset: 23. “Have to” Versus “Get to” Want to Work With Me? Visit my website at www.shifthumanperformance.com...

Is meal prep overwhelming for you? If so, then you’ve come to the right place. In this episode, I share three tips to help make meal prep more simple and accessible, even  for the busiest and overwhelmed of humans. Here are other episodes that you may want to listen to related to nutrition and meal prep: 54. Simple Nutrition Tips for Fat Loss 49. Four Ways to Eat More Protein Want to Work With Me?...

Joining a group mountain bike ride is a LOT of fun, and it can even help you make some new friends! But, do you ever get nervous to join a group mountain bike ride? It can happen! In this episode, I offer five tips to help you shake off the nerves to have a successful group ride. Here are other episodes that you may want to listen to related to mindset and the Rider to Racer program from VIDA MTB...

Stop saying sorry! If there are two words I wish I could remove from the English language, it’s “I’m sorry,” especially when it comes to mountain biking. In this episode, I share how you can replace that defeating language with something more empowering. Here are other episodes that you may want to listen to related to mindset and the Rider to Racer program from VIDA MTB Series: 66. How to Go From...

Full credit for inspiration for the title of this episode goes to VIDA MTB Series for the name of their incredible program, Rider to Racer! In this episode, I talk about the top five things you need to get dialed in order to have your best first race. If you’d like to register for all of the fun and knowledge bombs in this year’s Rider to Racer program, then check out the details and register here...

You can’t control everything in life (like the weather, time, the way your partner loads the dishwasher, or how someone passes you on the trail), but there are a couple of things you can control. In this episode, I talk about two things you can control, and how. Here are other episodes that you may want to listen to related to this topic: 60. Habits + What Deserves Your Attention 43. Saying “no” i...

As you probably already know, mindset is key. It can make or break an athlete’s mind, especially when you reflect on your own inherent abilities. Today, I’m talking about how to have a growth mindset versus a fixed mindset. These thoughts I’m sharing with you are all derived from Carol Dweck’s book, Mindset, which I highly recommend you check out sometime if this is of interest to you. Dr. Dweck i...

To meet your goal, you need to reflect on what you are willing to sacrifice to meet it. If you want to add things to your day to accomplish, then you must be willing to sacrifice some things in your day in order to make these things fit. So, what are you willing to sacrifice to make your goals a reality? And no, this is not some “Rah-rah, you must sacrifice everything in your life for your goals!”...

In episode 61, I talked about 10 tips to overcome fear after a crash – visualization was one of those tips. In this episode, I expand on how you can use visualization. It is a fantastic success tool used by some of the best mountain bikers and athletes around the world. The good news visualization doesn’t have to be some strange or elusive tool, either. To help, I’ll give you some easy steps to st...

Fear after a crash is natural – it helps keep you alive. Instead of trying to banish fear, change your management of fear by using these 10 tips. If you want to learn more about the professional mountain biker that I talked about, Rémy Métailler, check out his YouTube here . He does some wild things on the bike! Some mental health professionals I trust about performance include Dr. Lisa Lewis , Da...

It takes time to establish habits. One thing that hands-down helps me stay focused on a goal or a habit I’m trying to establish is to ask myself one simple question, which I share in today’s episode. Spoiler alert: It all boils down to your habits and attention, and discerning between the things that deserve your attention. Here are some other episodes you may want to listen to related to this top...

You don’t have to be good at everything. You can do things simply because you enjoy doing them. I know this may sound mind-blowing, but imagine if you had hobbies and sports you did because you simply enjoyed doing them. How amazing would that feel? = Here are some other episodes you may want to listen to related to this topic: 58. Should You Aim for Better or Best? 51. How to Slay Your Goals in t...

As we’re in the midst of February, motivation can be low right now – so, considering the perspective of aiming for better or best is worth a look. In this episode, I discuss extrinsic versus intrinsic motivation, and how focusing on mastery instead of victory can make a difference. So, ask yourself: will you strive to be better or the best? Here are some other episodes you may want to listen to re...

Learning how to recover from multiple active days in a row is key to ensuring that you can keep showing up, no matter what. Today, I share my top three tips to help you recover every day you put in an effort – on and off the bike, trail, or doing whatever brings you absolute joy. To read more about the meta-analysis on tart cherry juice for endurance sports performance and recovery, read more here...

Mistakes are just mis-takes – much like when you film a movie and you need to have a number of takes to get a scene right, the same thing is applied to life in general. I takes practice to get it right or as close as you can to what you want. So, along the way, especially when trying something new, expect some bumps. Expect some mistakes – but consider them mis-takes and feedback, not failure. Tod...

The gym can be intimidating AF, but it doesn’t have to be. Today, I’ll talk about some tips of my own, as well as some tips from my athletes on how to make it less intimidating and to build more confidence in the gym.  Here are some other episodes you may want to listen to: 52. What to Focus on in the Off-Season 48. How to Have Fun with Your Workouts Don’t forget that confidence in the gym is also...

Seeking fat loss doesn’t mean you are a part of any toxic diet culture – it just means you are seeking some fat loss. No big deal. But, how do you do it safely and without driving yourself mad? In this episode, I offer five simple tips for fat loss. Here are some other episodes you may want to listen to: 49. Four Ways to Eat More Protein  47. 10 Ways to Track Progress Besides Body Weight 41. Food...

Finding ways to track progress besides body weight can make a huge impact on how you approach your overall mindset behind your progress. Learning not to fret about the number on the scale can make your journey less stressful, and maybe even more enjoyable. These non-scale metrics are often called Non-Scale Victories, and they could be the breath of fresh air you need in your life. Here are some ot...

Learning how to embrace the suffering is a huge part of racing and training in general. Mindset is everything. It can be something you can more easily change in your racing and training. So, let’s take a look at how you can make some small adjustments in your training approach to help embrace the suffering even more. Here are a few episodes that you may want to check-out: 34. Shift Your Mindset Ab...

The holidays should not be an all-consuming part of your eating or lifestyle plan. In this episode, I give you some tips on how to handle holiday eating with greater ease. A few episodes that explore eating with mindfulness or related topics include the following: 41. Food Isn’t “Good” or “Bad” 19. Should You Have Restriction or Restraint with Food? 16. F*ck the Scale 12. 5 Simple Steps to Mindful...

Don't let cold weather stop you from training or doing the methods of intentional movement that bring you joy. Instead, figure out how to dress to train in the cold weather so your training doesn't suffer. Another episode that explore indoor or winter training include: 29. 4 Ways to Optimize Your Indoor Rides How do you dress to stay warm? Do you have any tips that work for you? Lastly, if you fou...

Saying "no" in order to say "yes" to things in your life is a mindset shift that you may find useful. Sometimes, jut switching the script on what saying "no" empowers you to do can really change how you view the stressors in your life in general. What will you say "no" to in order to say "yes" to yourself? Some other episodes that explore managing stress and keeping things simple include: 36. What...

Life gets busy and can be overwhelming in a flash. But what you do when life gets busy can make a difference in you freezing and not doing anything, or taking some small steps to help yourself. In this episode, I share my recommendation for keeping things simple and manageable. And, yes, I am crying in the image above. Not from stress, but from witnessing the beauty of the mountains from the gondo...