Making Shift Happen

Are you overtraining without realizing it? Do your legs ever feel heavy (like I talked about in my last episode), or are you bored, have a difficult time concentrating, difficulty sleeping, low energy, or any of the other symptoms I share in this episode? If so, then you may be overtraining and not overreaching, which is putting you at risk for illness, injury, and burnout. Listen to this episode...

It’s that time of year again when most of you are riding your bike more, and maybe you’re noticing your leg fatigue while mountain biking. In this episode, I break down the potential causes of leg fatigue, and what you can do to address each of these things, one step at a time. Here are some other episodes to listen to related to some of the ideas I talk about to prevent leg fatigue wh...

You don’t have to race if you don’t want to. But just because you don’t want to race doesn’t mean that you can’t have any goals set in regards to your mountain or gravel biking. Think about something you’d like to accomplish in your biking – the options are endless – and listen to my tips in this episode to learn how to break that goal down into manageable pieces.   Here ar...

Figuring out your WIN (What’s Important Now) is one hell of a way to win you week. With a bit of planning, you can come out on top of your week so you don’t feel like your days are owning you. Learning how to win your week helps you show up as your best and most present self for your family, work, and love/relationships in your life. Here are some other episodes to listen to related to...

Should, have to, must, need to – these are all words that take away our power. The good news is that there are other, more empowering words you can use, along with a few simple steps to take to change your language towards a positive shift. Here is another episode to listen to related to mindset: 23. “Have to” Versus “Get to” Want to Work With Me? Visit my website at...

Is meal prep overwhelming for you? If so, then you’ve come to the right place. In this episode, I share three tips to help make meal prep more simple and accessible, even  for the busiest and overwhelmed of humans. Here are other episodes that you may want to listen to related to nutrition and meal prep: 54. Simple Nutrition Tips for Fat Loss 49. Four Ways to Eat More Protein Want to Work Wi...

Joining a group mountain bike ride is a LOT of fun, and it can even help you make some new friends! But, do you ever get nervous to join a group mountain bike ride? It can happen! In this episode, I offer five tips to help you shake off the nerves to have a successful group ride. Here are other episodes that you may want to listen to related to mindset and the Rider to Racer program from VIDA MTB...

Stop saying sorry! If there are two words I wish I could remove from the English language, it’s “I’m sorry,” especially when it comes to mountain biking. In this episode, I share how you can replace that defeating language with something more empowering. Here are other episodes that you may want to listen to related to mindset and the Rider to Racer program from VIDA MTB Series: 66. Ho...

Full credit for inspiration for the title of this episode goes to VIDA MTB Series for the name of their incredible program, Rider to Racer! In this episode, I talk about the top five things you need to get dialed in order to have your best first race. If you’d like to register for all of the fun and knowledge bombs in this year’s Rider to Racer program, then check out the details and r...

You can’t control everything in life (like the weather, time, the way your partner loads the dishwasher, or how someone passes you on the trail), but there are a couple of things you can control. In this episode, I talk about two things you can control, and how. Here are other episodes that you may want to listen to related to this topic: 60. Habits + What Deserves Your Attention 43. Saying...

As you probably already know, mindset is key. It can make or break an athlete’s mind, especially when you reflect on your own inherent abilities. Today, I’m talking about how to have a growth mindset versus a fixed mindset. These thoughts I’m sharing with you are all derived from Carol Dweck’s book, Mindset , which I highly recommend you check out sometime if this is of interest to you. Dr. Dweck...

To meet your goal, you need to reflect on what you are willing to sacrifice to meet it. If you want to add things to your day to accomplish, then you must be willing to sacrifice some things in your day in order to make these things fit. So, what are you willing to sacrifice to make your goals a reality? And no, this is not some “Rah-rah, you must sacrifice everything in your life for your g...

In episode 61, I talked about 10 tips to overcome fear after a crash – visualization was one of those tips. In this episode, I expand on how you can use visualization. It is a fantastic success tool used by some of the best mountain bikers and athletes around the world. The good news visualization doesn’t have to be some strange or elusive tool, either. To help, I’ll give you som...

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 Lewi...

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 th...

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 Goal...

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...

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 mor...

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...

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...

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 Weig...

Regardless of what you think about work-life balance, there’s resounding evidence that long working hours are harmful to all involved. In this episode, I talk about the ways you can pause, reflect, and establish your own priorities to make work-life balance a thing in your life. This is the Harvard Business Review article that I reference in this episode: https://hbr.org/2021/01/work-life-ba...

For many of us, it’s the off-season, which is an excellent time to reflect on what would benefit you the most and what your body or training may need. Managing your off-season could lead to an amazing season ahead. Today, I outline 7 things to focus on in the off-season to make the best of it. In this episode, I talk about professional mountain biking coach Joanna Yates (who I interviewed on...

You know it’s that time of year again for many of you: goal setting time! But, do you have the tendency to fall off your goals wagon after just a week or two? Let’s change that for you by switching what you focus on when it comes to your goal setting. Here are some other episodes you may want to listen to: Episode 47. 10 Ways to Track Progress Besides Body Weight Episode 43. Saying &#8...

Time is elusive, which means your workouts may suffer or not even happen at all. In this episode, I offer some simple tips on how to workout when time is limited. The key here is to be okay with doing “enough,” and getting over that “all or nothing” way of thinking. Here are some other episodes you may want to listen to: 48. How to Have Fun with Your Workouts 35. 10 Ways to...