Making Shift Happen

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...

Food has no morality - it isn't "good" or "bad." Food just is. Your relationship with food can dictate a lot. So, this episode explores some questions you can ask yourself to further dive deeper into what this looks like for you. Some other episodes that explore food and nutrition include: 19. Should You Have Restriction or Restraint with Food? 20. Q+A How to Manage Training and Fuel Yourself as a...

How you warm-up for your strength session can ultimately dictate how well your strength session goes. if you start off your training session with some aches, pains, and tightness, how good do you think your workout will feel? A thorough and specific warm-up helps you ease into your training by quieting any soreness, increasing your range of motion, and getting you primed to move. A couple of other...

Watts are what measures your power on the bike. In order to move your bike, you need to apply force to the pedals, which is what generates power (or watts) on the bike.  If you think of it in terms of an equation: Power = force (the pressure applied to the pedals) / time (cadence or RPM you pedal). No matter how you apply power to the pedals, you want to be EFFICIENT when you do so. This means you...

Your core strength is crucial for everything you do with your body. It helps you generate stability, power, and keep your body safe in all planes of movement. Listen to this episode to learn why the core is crucial for everything and what some exercises are that can help you get more stability and strength in your core. These other episodes may interest you, so check them out: 20. Q+A How to Manag...

All too often, athletes focus on their lower body strength for mountain biking, neglecting upper body strength altogether. This not only puts you at risk for injury, but it also reduces your power and ability to perform at the top of your potential. Listen to this episode to understand WHY upper body strength is needed in mountain biking (and really any cycling-specific sport). A few other episode...

Like last week's episode outlined, stress happens, but you can manage it as best as you are able to by setting your non-negotiables to handle stress. Non-negotiables don't have to be complex, and they should align with your overarching goals - helping you to always keep your goal the goal. A few other episodes may interest you, so check these out: 35. 10 Ways to  Handle Stressful Weeks 10. Get Mor...

Stress happens, and unfortunately, your life cannot be completely stress-free. These ten tips on how to handle stress in your moments of overwhelm can be key in helping keep you on track for your goals. So, instead of wishing for no stress at all, try to find ways you can manage your stress as best as possible. A few other episodes may interest you, so check these out: 10. Get More Done by Batchin...

Losing is a word that holds a fair amount of negativity. What if you can shift your mindset about losing? What if you can consider if you lost or if you got beat? There is a difference. A few other episodes may interest you, so check these out: Episode 7. Is Strength Training Important for Cyclists? (this is a sign for you to sign-up to learn more about the #ShredStrong program I'm launching in Oc...

Let's talk about the importance of the often-neglected art of how to prep on race day: the warm-up. It's the phase of your training and racing that you almost always want to skip. Well, don't do that. Skipping a proper warm-up can leave you feeling much less ready and primed to GO on race day. So, try to make this a priority on your next race day or at your next training ride or session. Here's a...

In this episode, I talk about how balance impacts performance as well as the importance of balance training for your overall health. I also include ways that you can implement balance into your current training using some simple differences. These other episodes may interest you: Episode 7. Is Strength Training Important for Cyclists? (this will show you why you need to sign up for the #ShredStron...

In today's episode, I answer some questions I've received recently from you listeners about collagen protein. I just love you all for sending these questions into me, so keep sending them in! You can email me or DM me on Instagram. I talk about these studies in this episode: 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain Collag...