Making Shift Happen

Your morning is how you set your entire day, so setting up a solid morning routine will help you win the day with greater ease. Having a morning routine that work for you can allow you to set the tone for the rest of your day, and give you a sense of purpose and direction. Without some sort of routine, you are setting yourself up for the possibility of reduced focus and energy levels. Listen to th...

Sweating is necessary in order to cool the body, among other things, but it can also cause water, electrolyte, and vitamin loss. Knowing your sweat rate (the amount you sweat per hour) is a helpful tool to help you manage your hydration levels and performance, whether you are racing or not. In this episode, I explain how you can calculate your sweat rate, as well as what you do with the data. Chec...

In this episode, I outline some of the pros and cons to whether you should race or join a bike event. I outline why you should ultimately push yourself to do something that makes you uncomfortable – and oftentimes, a race or event is how to best do this. Let’s find your edges! Here are other episodes you will want to check out: 166. Are You Underfueling? 122. You Don’t Need to Lose Weight for Your...

Soreness can happen and is a fact of life along with death and taxes. That’s the bad news. But, there is good news – you can do something about it! Use these seven tips to help reduce your soreness, especially when you’re biking and strength training at the same time. Here are other episodes you will want to check out: 168. Should I Bike or Strength Train First?  166. Are You Underfueling? 162. Wh...

Food cravings are a very real experience, but how do you manage them? Try this tip for navigating cravings simply and easily – with practice. Here are other episodes you will want to check out: 166. Are You Underfueling? 163. Focusing Only on Body Weight is Short-Sighted Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it’s me.

Should you bike or strength train first? This is a common question I hear from bikers who want to incorporate strength training into their routine, mainly because I think they are concerned that the strength work may impact their ability to ride and vice versa. The goal here is to do what is best for you and your schedule and bandwidth. Give this episode a listen to learn what to look for and what...

Protein is an essential building block for recovery, but all too often I see active individuals eating way less than they should. Listen to this episode to learn about the ways you can get more protein in, simply and easily, as well as some answers to common questions I get about protein.

In this episode, I talk about the top signs and symptoms that you are under-fueling. Being aware of these red flags can help you recognize it and make sure you are adequately fueling in order to prevent it from becoming a chronic issue. Listen to this episode to make sure you are fueling effectively – and not under-fueling – for your goals and performance.

In this episode, I sit down with Mia DePaula, the founder of the Women’s MTB Network. We talk (and laugh a LOT) about what got her into mountain biking, and what inspires her every day to help other women pursue the sport of mountain biking with greater ease. Listen to this episode to learn how the Women’s MTB Network can help other women get into the sport of mountain biking, with access to gear...

Adjusting your training around your menstrual cycle is a hot topic right now. But how valid is it? Does it truly make a difference? That’s what I want to explore in this episode! Hormones can impact how you feel, but how valid are those feelings and how much do they truly impact your performance?

This episode is geared mostly towards folks looking at body weight because they’re seeking fat loss, but it’s applicable to everyone! I see my athletes and even myself freak out a bit over scale weight fluctuations even though they’re feeling better and feeling a difference in themselves in some capacity. The scale plays tricks on the mind! In this episode, I talk about other progress metrics you...

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...