Making Shift Happen

Protein is one of the most difficult macronutrients to include and increase in your diet, but these 4 tips can help you make it easier. By just adding a little bit more protein to your day, you will find that you may have less cravings, better recovery and sleep, and are less hungry in general. Here is another episode I did on protein that you may want to listen to: 4. How Much Protein Should I Ea...

If you forget how to have fun with your workouts, you are missing out! Listen to this episode to learn my three tips on how to have fun with your workouts so every training session won’t feel like an absolute chore (or leave you bored). This will also help prevent burn-out and injury in the process, so what’s not to love about this episode? Here are some other episodes that you may wan...

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 Mind...

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...

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...

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...

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 Ma...

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 yo...

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...

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...

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...

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...

Race to finish mentality could be the missing link for you on race day. Stop cutting yourself short by not finishing a race, or stopping the race because of a challenge that you cannot control. Instead, embrace the race to finish mentality and approach and see what a difference it can make to the stress you place on yourself. Here are some other episodes that may interest you: Episode 29. Overcomi...

Your indoor bike rides can be optimal no matter the season. In fact, indoor bike training does not have to be boring or monotonous. It’s actually a great time to focus on your efficiency and power output by using the 4 tips I share in this episode. Here are some other episodes that may interest you: Episode 13. Box Breathing and Other Ways to Manage Your Stress (this is a great episode if yo...

In this episode, I sat down with professional mountain bike coach, Joanna Yates, to talk all about overcoming fear on and off the bike. Here are some other episodes that you may find relevant to mindset and training: Episode 20. Q+A: How to Fuel Yourself as a Mountain Biker Episode 7. Is Strength Training Important for Cyclists? You can learn more about Joanna and book a coaching session with her...

Using this simple recovery tool will be such a game changer for you and your training. I outline how you can simply and effectively tap into something that you already do after your training in order to de-regulate your nervous system from the stressors you experience. Here are other episodes that may help you when it comes to rest and recovery: Episode 26: How to Know When to Train or Take a Rest...

Do you know when to take a rest day or train? While rest days are important to your overall progress, you may not know when or how to determine if you should take a rest day. In this episode, I outline 5 simple tips to help guide you to decide if it’s better for a rest day or to train. Here are other episodes you may find helpful, one of which I reference in the episode: Episode 25: Take a D...

You should take a damn rest day. The mentality of “go hard or go home” and “constantly grinding” or “no pain, no gain” needs to die. Doing more does not mean that you are doing the best or doing what your body needs when it comes to training and fitness. All too often, I have athletes come to me who are working out 7 days a week. Yes, 7 days a week. They feel that they are not worthy of a day off....