This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about how changing just a few words can make a big difference with your perspective and attitude. How many times have you felt like you had to do something? I have to go to work. I have to take out the trash. I have to do intervals today. I have to take my kid to soccer practice. Even if you don't alway...
Aug 19, 2019•5 min
Did you know your body has more gut bacteria cells than human cells? The emerging field in gut health has made huge strides in how we view our health and how we treat diseases. A newsflash: everything you put in your mouth also feeds your gut flora. Many autoimmune diseases live in the gut and the bacteria in our gut even have an effect on our neurotransmitters like serotonin. 90% of serotonin is produced in the gut- this has a tremendous impact on depression. That means that our gut can dictate...
Aug 15, 2019•1 hr 26 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about how changing just a few words can make a big difference with your perspective and attitude. How many times have you felt like you had to do something? I have to go to work. I have to take out the trash. I have to do intervals today. I have to take my kid to soccer practice. Even if you don't alway...
Aug 12, 2019•6 min
If you're familiar with my podcast, I'm sure you've heard other episodes with the acclaimed researcher and environmental physiologist, Dr. Stephen Cheung. Dr. Cheung is not only a well of knowledge on the topic of environmental physiology, but he is an avid cyclist himself. He is a professor at Brock University in the Department of Kinesiology. He also is an author of the textbook Advanced Environmental Physiology and the books: Cutting-Edge Cycling, and Cycling Science. You may have heard him o...
Aug 09, 2019•1 hr 3 min
Gary Dudney has ran 70 100 mile running races...and he is 66 years old. His goal is to get to 100 100 milers. Gary is the author of the 2 books: The Tao of Running and The Mindful Runner where he writes about using mindfulness to combat common problems when tackling a big event: thinks like quitting, staying positive, getting through the dark moments, expectations and acceptance, and how to view the bad things as good things. He is a long time columnist at Ultrarunning Magazine. In this episode,...
Aug 02, 2019•55 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about a random and awesome thing that happened in the grocery store. Listen Now I was at the grocery store admiring all the summer produce. As a side note, I counted and there are about 10 types of fruit in my fridge right now- one of the perks of summer. As I was lost in my own thoughts, a guy came up ...
Jul 29, 2019•5 min
A common question I get emailed to me is what I eat on race day. Race nutrition is very individual - what works for one person may not work for another. In this episode, I sat down with GU Energy LabsNutrition & Performance Research Manager, Roxanne Vogel to help give you guys some guidelines on how to create your own personalized race nutrition plan. This applies to any endurance sport. Topics Discussed in the Podcast The keys to structuring your race nutrition plan how many calories to sta...
Jul 25, 2019•1 hr
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about how our thoughts affect our emotions, and how it can alter the consequences of a situation. Listen Now I was prepping for a new format of a speech that I just had the opportunity to give at the Inspired Your Ride event in Nampa, ID. I have my usual topics I love to discuss, but I came across the A...
Jul 22, 2019•18 min
Steph Gaudreau 's mission is to help women create bigger, bolder, fiercer lives — by building health from the inside out. From her incredibly powerful instagram posts of 200k followers to her best selling books, she creates meaningful content to help people change for the better. Her new book, The Core 4 is coming out on July 30 and you can actually pre-order it on Amazon now! It cover 4 pillars: Eat nourishing foods, Strengthen your body Recharge your energy, and Get your mindset right. I perso...
Jul 18, 2019•1 hr 3 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about health. Listen Now What comes to mind when you hear the word "health?" For me, the first things that come to mind are things like absence of illness, whether someone exercises, and the food that someone eats. When we say that someone that looks healthy, it usually means that look fit and maybe hav...
Jul 15, 2019•12 min
Today's guest is a fascinating best selling author: David Epstein. He is the author of two best selling books: The Sports Gene and his more recent book: Range, Why Generalists Triumph in a Specialized World. He is currently an investigative report at Pro Publica and was formerly a staff writer at Sports Illustrated. David's new book, Range makes a strong case that it is better to be a generalist rather than a specialist in both sports and life. I'm sure you've heard of the "cult of the head star...
Jul 12, 2019•57 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I wanted to talk about numbers and data. In the information and web-based age that we live in, numbers are used in so many ways. Hours of training, number of miles ridden, number of followers, number of likes, heart rate, power, HRV, number of emails left unanswered in a day, a race time, etc. I'm sure you can think o...
Jul 08, 2019•10 min
Today's guest is the most impressive Dr. Dave Vago. I first found Dr. Vago in the Ten Percent Happier Meditation app that I use. In the app, there are several different meditation instructors and courses with educational videos before you get started. I found a course called "Meditation and the Brain" in the app and I was immediately drawn to it. I took a deeper look into Dr. Vago and I learned that he is a cognitive neuroscientist and is the research director for the Osher Center of Integrative...
Jul 04, 2019•1 hr 5 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I wanted to share some of my favorite apps. Noislii TrainerRoad Happiness Planner and Five Minute Journal Ten Percent Happier Meditation App F ollow Up.CC for Gmail Toggl Airtable Snapseed Flux Listen Now -------------- The Grow the Good Podcast is produced by Palm Tree Pod Co....
Jul 02, 2019•8 min
It's a miracle that John Joseph McGowan isn't dead or in prison. He's escaped AR-15 gun shots from cocaine dealers, managed to just miss being arrested while AWOL, and instigated many fights himself while he was a crackhead with a violent streak. It's hard to imagine that a human could have endured so much adversity in his life and even more inspiring, come out the other side helping change peoples' lives for the better. JJ's early days began with being sexually and physically abused in foster h...
Jun 28, 2019•1 hr 36 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week's episode, I want to talk about a technique I discovered that helps with rumination. You know- when something is bothering you and then you can't stop thinking about it. Or when someone really pisses you off and you can't stop thinking about how angry you are, what you should have said, etc. I learned this technique in one of th...
Jun 24, 2019•8 min
I'm super excited about today's guest: Caitlin Landesberg formerly Caitlin Looney. We aren't sure if we are related but if our interest in business, endurance sports and beer are any indication, then I'd say we are sisters! I love today's special story because it's one of transparency, inspiration, hard work, and courage. Caitlin is a former college tennis player turned trail runner. Caitlin was diagnosed with an autoimmune disease rendering her unable to consume gluten. That meant her favorite ...
Jun 21, 2019•59 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. I originally had a different topic queued up for today's Crush It Monday, but in the middle of my race over the weekend, I realized that the way I think about pain during a race or during an interval workout might be helpful. It's something I've had to work on. You've probably heard the quote "Get comfortable with being uncomfortable." Of co...
Jun 17, 2019•8 min
If you're an endurance athlete, you've probably thought about altitude. I grew up in Albuquerque, NM and lived in Colorado for my 20s. I never thought about altitude training until I did the highest mountain bike race in the world in 2011. The race was a 10 day race in Nepal called the Yak Attack that topped out at 17,769'. I admit I still wasn't fully acquainted with the data of training at altitude. I knew how dangerous the symptoms of acute mountain sickness or altitude sickness could be. In ...
Jun 13, 2019•57 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. This week, I want to talk about intensity. More specifically, I want to talk about a quote I heard. I can't remember exactly where I heard this quote, but I wrote it down and recently found it. I think it might have been from a Sharon Salzberg meditation, but I am not sure. It said, "We count on intensity to feel alive instead of stillness" ...
Jun 10, 2019•10 min
What secrets are your body trying to tell you? How do you know if you should keep pushing or if you should rest? If you listen to the podcast where our unifying theme is about high performance living, then I think you'll love today's topic. It's about measuring strain and recovery. There's a great deal of research uncovering biomarkers to give insight to your sleep, recovery, and HRV (heart rate variability). Today's guest is the CEO and Founder of the wildly successful and rapidly expanding com...
Jun 05, 2019•58 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. This week, I want to talk about happiness. More specifically, I want to talk about what you are linking your happiness to. The biggest problem is we often assign contentment to the end point of a goal. I'll be happy (or content) when I save $10,000 or I'll be happy when I lose 5 lbs, I'll be happy when I win a race, I'll be happy when I go o...
Jun 03, 2019•10 min
How to find a stage race, how to train for a stage race, how to pack for a stage race and SO much more! This one has been a long time coming! I've done over 35 stage races in 15+ countries around the world in the last decade. I've had a lot of success and I wanted to share everything I know with you! Thanks for submitting all of your questions! Get my Travel Pack list for free. Enter your email and under "comments for me," type Travel Pack List. Topics Discussed in the Podcast types of stage rac...
May 30, 2019•1 hr 19 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. Today, I want to talk about doubt. There are so many times and in different areas of our lives where we have self-doubt. The thought - "What if I'm not good enough?' Sport is the easiest example, but it can happen any time. It can be doubt in your own capability accepting a role at work, it can be doubting a decision you made, or doubt that ...
May 27, 2019•11 min
I'm really excited about today's topic. It's something I have spent a lot of time researching and putting into practice. A few years ago, I read a book called Mindset by Carol Dweck. It was about the concept that things like talent or intellect are not fixed. You've probably heard the term "growth mindset" if you've been listening to this podcast. Someone with a growth mindset ultimately believes that they are capable at improving at anything if they work at it. In fact, research in neuroplastic...
May 24, 2019•40 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start. This week, I want to talk about how to be brave enough to rest. If you've been listening to this show for awhile, you've probably heard some conversations I've had around identity, burnout, mental fatigue, and how to define rest. The fact is that for driven people like us, it's really hard to take down time. I would haza...
May 20, 2019•7 min
Mark Manson is a NYT best-selling author, blogger, and entrepreneur. You may have seen his bright orange first book, The Subtle Art of Giving a F*ck. It has sold nearly 8 million copies and has been #1 in 13 countries- pretty much one of the most successful books in our recent history. Mark is about effective self-help and his demeanor is humble and funny. Mark has written articles for CNN, BBC News, Business Insider, and more. We talked about how he started his blog in 2007, and how it has blow...
May 16, 2019•46 min
This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start. This week, I want to talk about comparison. It's normal to compare yourself to other people, but with the rise of social media over the last decade, we compare ourselves on a much larger scale. We can get the play by play of other people's highlight reels. There are filters that can make us look more attractive. The thin...
May 13, 2019•4 min
If you're a cyclist and you enjoy reading about cycling or listening to podcasts about cycling, you have probably heard of Molly Hurford. Molly is like my soul sister- she even married a Canadian guy (Peter Glassford) and moved to Canada! She is the author of 4 books, the creator of TheOutdoorEdit.com, a coach, co-host of the Consummate Athlete podcast, a badass cyclist and runner, writes for several popular mainstream magazines like Outside Magazine and most recently: her latest book Shred Girl...
May 08, 2019•57 min
Welcome to Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start. It's easy to get overwhelmed with all the things you feel like you should be doing. How many times have you skipped working towards a goal altogether because riding for an hour, writing an entire article, doing 10 minutes of meditation, or going to the gym seemed like too much? I am obsessed with the idea of Kaizen or continuous im...
May 06, 2019•4 min
