Making Shift Happen

I get it: tracking food is cumbersome and overwhelming. It can be a lot to do when you are already doing a lot in life. So, here are 5️⃣ things you can do to help you lose body fat without tracking your food. Give this episode a listen and let me know if you have any questions at all – I’m always here for you.

Do you feel the need for speed on your bike, and want to get faster on your bike?

Recovery is one of the most overlooked parts of training. It’s so easy to get caught up in the excitement of adding more training to your schedule and plans. But that’s not what you need. ❌

Self-care can be such an elusive term, up there with “mindfulness” for some folks. But the thing with self-care is that it’s definition is up to YOU and what it means to YOU. Self-care also isn’t only about the “self,” and it can be a way to make your relationship with others even closer. In this episode, I share some definitions of self-care, the various areas of self-care, and how you can implem...

Building confidence on the bike can feel arduous or sometimes downright impossible sometimes, especially if you’re new to mountain biking or if you’ve just had a crash. In this episode, I break down the top seven things you can do to build confidence on the bike. If you want a copy of FREE my e-bike guide to building workouts, then get it here: https://shifthumanperformance.com/free-e-book/ Here a...

Is it burnout or depression, and how do you identify it and manage it? In this interview, I sit down with Dr. Erin Ayala (she/her), a licensed psychologist, performance consultant, and researcher, as we go in-depth on what burnout is, and how you can come out it. Erin blends clinical and research expertise in her work with athletes from various sports backgrounds, but especially in cycling. She’s...

Vacation doesn’t have to be a time when you abandon all of your goals for the sake of hedonism. Vacation can align with your goals, with a few simple tweaks. First, we have to stop with the “all or nothing” mentality. Give this episode a listen if you tend to have a difficult time navigating vacations with your goals in mind, or if they tend to be a source of stress for you. Here is the blog on mi...

Hardtail or full suspension bike? It depends.

It’s bike park season, which means you may be experiencing some more aches, pans, and fatigue after your days at the bike park. It can be so frustrating experiencing fatigue when you just paid a pretty penny for a bike park pass, too. In this episode, I share my top five tips for reducing fatigue in downhill biking, so your next days at the bike park can start to feel better and better. If you eve...

Heat illness is not to be taken lightly, especially if you are outside in the heat more. In the last episode, you learned how to properly acclimate to the heat, but today I am talking about how to recognize and treat heat illness. If you spend time outdoors in the heat or coach others in the heat (especially kids), then give this episode a listen!

The more acclimated you are to the heat, the better you can perform in the heat. Working to acclimate to the heat means you will have a lower heart rate when exercising or training in the heat, you’ll feel less exhausted, and you’ll also feel like your effort is less intense the more acclimated you are to it. WINNING! If you want to acclimate to the heat and not dread training in the heat, then gi...

The bad news: Concussions are always a possibility with every crash on your mountain or gravel bike. The good news: there are ways you can prevent the severity of concussion, which I explore further in this episode. Do you have anything else you do to reduce the severity or risk of concussion? Please share! Here are my exercises on YouTube that you can progress to after building first with the ban...

Descending on your mountain bike can be the most intimidating thing you do when you’re learning how to ride, especially if the terrain you’re navigating is more technical or extremely steep. If learning how to descend confidently on your mountain bike is at the top of your list for skill work, then listen to this episode to get my top five tips you can do to crush your next descent. These tips can...

When mountain biking and learning new skills on the bike, you can get overwhelmed by all of the tips and tricks out there. Well, THIS is the only one you really need for all of the tips and tricks you’ll be learning on the bike. So, give this episode a listen and let me know if you agree or not! Here are some other episodes about mountain biking that you may want to check out: 118. Mountain Bike S...

Healthy competition is a good thing to help you grow as an athlete and human, but there is a time and a place for being a peer and being a rival. I dive into the concept of peers and rivals in this episode, and what you can look for to audit your circle of people closest to you. Here are some other episodes about mindset that you may want to check out: 81. How to Handle Comparing Yourself to Other...

If you’re racing to lose weight before your race or event, think again. All too often, athletes seek to lose weight for a race or event without realizing the detrimental effects it can have on their overall performance. If this sounds like you, then this episode is for you. Here are some other weight/fat loss and race-related episodes you may want to check out: 16. F*ck the Scale 72. What if You D...

These post-race or event blues happen. They’re natural. You just came off a high of a really awesome event and now you’re back home doing the seemingly mundane. So, what do you do when you get a little blue after races or an event? I give my top five tips for shaking off these post-race or event blues, one step at a time.  If you want to learn more about the Rider 2 Racer program through VIDA MTB...

The Sturdy Dirty Enduro is not only the world’s largest women-specific mountain bike enduro race, but it is a VIBE. I had the opportunity to sit down with five ‘bitches’ from Sturdy Bitch Racing to talk all about how they make Sturdy Dirty such a success, what makes them different from other races, and how you can contribute your rad energy to their race either as a racer or a volunteer. Listen in...

Plyometrics help to increase the power output of your muscles, so you can generate more force on your pedals, move faster, and be more agile on the bike. What’s not to love about it?! But, you may be intimidated on how to include plyometrics in your training, so I dispel any fears in this episode and explain how you can include it in your training in a simple yet effective way. Let’s jump in! (Pun...

Mountain bike climbing: It’s often the bane of every cyclists’ existence, but you have to remember that what goes up usually must come down – so after that big climb, you likely have an amazing descent coming up! Your focus while climbing should be to stay relaxed, in an optimal position, finding a good rhythm or cadence you can sustain in both you pedals and your breathing, and to have a good min...

Lose body fat without sacrificing performance – is it possible? Yes, it can be! But it will require a lot of patience, awareness, and doing things out of your comfort zone. Losing body fat and improving performance are often two opposing pursuits. Getting out of your comfort zone is scary AF, but if you want to change something, then something needs to change.  Give this episode a listen to learn...

We’re continuing on with this age-old debate: flat or clipless pedals on your bike? What if there was a THIRD option to consider, such as magnetic pedals? In this episode, I talk about mag pedals, as well as discuss further what the main considerations should be when it comes to which pedal to choose for you (and that you can actually choose BOTH flats and clipless!). Give this episode a listen to...

This is an age-old debate: flat or clipless pedals?

Wearing chamois shorts is a very personal decision, and it should be based on what style of riding you’re doing. Plus, there are other things to consider when it comes to chamois shorts – as well as some common mistakes that you may be making? (There is one mistake that I bet many of you are making…) Let’s make chamois shorts comfortable again! Here are some other episodes about mountain biking an...

Getting started in mountain biking can be intimidating and scary at first, but using these tips can make it much less overwhelming. Above all else, be patient, and remember to have FUN! Here are some of the mountain biking clinics I mentioned in this episode: VIDA MTB Series , Ladies AllRide , and Ninja MTB . The 3 top online mountain bike coaching resources I mentioned include Joanna Yates , Stef...