Making Shift Happen

A few of you were surprised to hear that I hadn’t been sick since 2015 in last week’s episode, so I wanted to share the top 3 ways you can prevent death and disease as best as you can. Is this everything? Nope. But, these three things will get you closer to living a healthier (and potentially longer) life. Here are some other episodes about training that you should check out: 110. How to Train Aft...

After a bout with COVID, now is a good time to talk about how to train after illness. Let’s just say that after illness, some slow and steady training may be in order – and this could be a perfect time for the zone 2 training we’ve been talking about a lot lately! Give this episode a listen to learn some other ways you can approach your training when it comes to recovering after an illness, as wel...

After episode 106 on zone 2 training for endurance, I received a handful of some common questions that shared a common theme. I want to use this episode to help answer some of these questions for you so you can chase your zone 2 training with greater ease. Here’s to your improved cardio base endurance miles, friend! Here are some other episodes about training that you should check out: 106. Why Zo...

It’s that time of year when goals may be slipping to the wayside, and you are left wondering what to do – or you just end up abandoning your goals altogether. Bloop. Instead of abandoning your goals, let’s make sure you aren’t doing these two things wrong. The good news is that they’re easy too fix – you just have to know what to do! Here are some other episodes about goals and habits that may int...

The Cycle Effect is a non-profit organization based in Colorado that focuses on providing mentorship through mountain biking to girls and non-binary youth. Their focus is to make mountain biking accessible to everyone through their programs, especially for youth who typically don’t have access to the equipment and gear needed. I had the chance to sit down with the Founder and CEO, Brett Donelson,...

The grind that is zone 2 endurance training is a GREAT training tool to add to your calendar on a regular basis in order to get the most out of your training. But, many people don’t want to make the time for it, think they have to do it for HOURS on end, or they think that it’s a waste of time because they’re not going hard enough (all of which are not true). Zone 2 training is actually very benef...

There has to be at least one reason you’re not seeing progress, and it is time to get real with yourself. In this episode, I share the top three reasons you’re not seeing progress – while it’s not an all-inclusive list, it is enough to get you thinking about what you could do differently. And we can all use that: some reflection on WHY you’re not seeing the progress you’re chasing. Stop spinning y...

Fear in mountain biking is common – it is an intense sport with higher risks than many other sports, and this fear can sometimes get in the way of your performance. So, I sat down with Licensed Professional Counselor, Dr. Annie Pendygraft, to talk about her signature three-step method to identify and become friends with fear in mountain biking. You’re not going to want to miss this episode! You ca...

Happy New Year, friend! I personally love the New Year since I look at it as a hopeful time of year. Like a fresh beginning. YOU get to dictate what you want to do with the year ahead. That can be equally exciting and nerve-wracking, though. The point of today’s episode to help make it trend more on the exciting side of things by giving you direction on how to reflect, assess, and take action to m...

Oftentimes, you may hear people say how using food as a coping mechanism is bad, or unhealthy. What if i told you it’s okay? That it’s even… natural? What isn’t ideal is if you use food as your ONLY coping mechanism. Listen to this episode to learn other things you can use as a coping mechanism to help you navigate through your emotions, stress, or anything you may be experiencing in the moment. H...

Food pushers. We all know one or have had an interaction with one at some point. Food pushers are the kind of people who push food upon you even if you turn it down. They may even try to make you feel guilty for turning their food down – like it is an insult to their cooking or something. So, how do you handle them? In this episode, I share my top five ways to handle the food pushers in your life....

If you haven’t heard of the non-profit organization World Ride, then I hope this episode sheds some light on this amazing organization and its mission in empowering women through mountain biking around the world. In this episode, I sat down with Julie Cornelius, who leads World Ride. World Ride hosts once-in-a-lifetime trips that are lead by local guides and experts in the areas they explore. Not...

Long-term results aren’t always so long-term – so, how do you make them truly stick? There are several ways to make long-term results last, and I share one of the mindset shifts you can make about your short-term habits to help build lasting results, today. If you stall out and have trouble making your habits stick so you can see the results you seek, then give this episode a listen!

Cooler temps often means drier air, which means you are losing more water than you realize. Use these eight tips to optimize your hydration in winter, so you’re not dragging through it with lackluster energy and performance. If you have difficulty staying hydrated when the temps outside drop, then give this episode a listen!

The holidays are not just a time of year to “get through” and eat all you want, while feeling guilty for eating what you want. Hell no. Use this time to enhance your relationship with food and to learn how to drop the guilt, using this one simple yet effective tip for holiday eating. If you need some guidance on how to manage your holiday eating, then give this episode a listen!

The colder weather is here for many of you in the Northern Hemisphere, which means you will be taking some of our training indoors, especially your indoor bike training. But, that doesn’t mean you have to be miserable just because you’re training indoors. Instead, let me help you make it suck less so it can be an enjoyable element to your training and not something you don’t look forward to. If yo...

Race season is upon us in just a few short months! Do you know what races or events you will register for, or are you still deciding… or are you not sure HOW to decide? If you need some guidance on how to best plan your race and event season, then give this episode a listen!

Muscle soreness is bound to happen when you are training your body, but these five tips can help you reduce muscle soreness so you can get back to your training more easily. This is especially important as you get back into strength training and conditioning in the off-season. If you’re looking for some simple ways to reduce muscle soreness, then give this episode a listen!

Turning pro doesn’t mean you’re becoming a professional athlete – it means you are turning pro in your LIFE! Turning pro is a way of life with your mindset to stop showing up like an amateur, and to keep showing up, no matter what you feel like. This is important to keep in mind on the days you may not feel like showing up at all. If this sounds like you, then give this episode a listen!

Motivation is fleeting and cannot be trusted to show up for you every day – so, how do you get motivated?! In this episode, I talk about what causes you to have low or no motivation, as well as the top four steps you can take to increase your motivation, starting today. Give this episode a listen!

It’s getting close to the fall and winter for many of you, so you may be riding less often in the coming days and weeks. So, what the heck do you do during fall and winter to prep for bike season? Here are my top 10 things to do and focus on in the fall and winter, to give you more purpose and direction.

Time is limited for you, yeah? I feel that. 24 hours jut doesn’t feel like enough time most of the time, right? But what if you want to get better at biking and you WANT to do some more bike skills training, but you just don’t know when or how to fit it in? Hold my bike chain lube, because I gotchu. You can learn more about Joanna Yates, a coach I mention in this episode, and book a coaching sessi...

Life gets lifey, and sometimes you may stop working out or take a hiatus from it in order to focus on other things in your life. And that’s okay! But what if you WANT to workout more often? What do you do to get back into training safely and feeling good with it? What to do if you haven’t worked out in awhile?  This week, I give you my top ten tips on how to get back into your workouts safely and...

Do you ever have issues with doing what you want to do for your goals? You KNOW what you need to do, but you never seem to… do it? (Yeah, I feel ya.) Here’s something to keep in mind: What’s in your environment will get done. In this episode, I talk about ways you can change your environment for your success with your goals, once and for all. Here are some other popular episodes worth listening to...

Say this on repeat: Weight gain is not the same thing as fat gain. Listen in to this episode to hear why it’s different, the four different things that make up your metabolism, and what you can do to help yourself. Here are some other popular episodes and a blog I worth reading or listening to: BLOG: The Scale is a Liar –  https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/ 16. F*ck...