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. How to Go From Rider to Racer 30. Race to Finish Mentality JOIN RIDER TO RACER! Again, learn more about and join t...
Apr 25, 2022•13 min
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 register here. There are three different options that include or don't include races this season where you can te...
Apr 18, 2022•32 min
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 "no" in Order to Say "Yes" If you found this episode helpful, then please subscribe and share it with your...
Apr 11, 2022•20 min
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 is a researcher at Stanford University. Today, lucky for you, I’ll be sharing my thoughts on this boo...
Apr 04, 2022•30 min
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 goals!" type of BS mindset. ;) Here are other episodes referenced in this episode that you may want to list...
Mar 28, 2022•27 min
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 some easy steps to start visualizing your way to success. Use this skill the next time you come across a feature on the t...
Mar 21, 2022•19 min
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 Lewis, Dawn Fletcher, and Dr. Ricki Walker. Finally, if you want to learn more about the Rider to Racer program...
Mar 14, 2022•41 min
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 this topic: 59. You Don't Have to be Good at Everything 51. How to Slay Your Goals in the New Year If you fo...
Mar 07, 2022•16 min
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 Goals in the New Year If you found this episode helpful, please subscribe and share it with your social media ...
Feb 28, 2022•21 min
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 listen to related to this topic: 52. What to Focus on in the Off-Season 51. How to Slay Your Goals in the New Ye...
Feb 21, 2022•18 min
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 more here. If you're looking for an eye mask to help with your sleep, check out Manta Sleep here or find a si...
Feb 14, 2022•46 min
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 failure. Today, I’ll share some mis-takes I made along the way, and maybe these will resonate with you to pause ...
Feb 07, 2022•20 min
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 is also built in the gym. You have to keep showing up! It is a practice, and with some consistency, it makes...
Jan 31, 2022•23 min
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 Weight 41. Food Isn't "Good" or "Bad" 19. Should You Have Restriction or Restraint with Food? 4. How Much Protein Sho...
Jan 24, 2022•31 min
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-balance-is-a-cycle-not-an-achievement Here are some other episodes you may want to listen to: 51. How to Sla...
Jan 17, 2022•29 min
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 episode 28 on overcoming fear on and off the bike here), and you can learn more about her online mountain...
Jan 10, 2022•33 min
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 "No" in Order to Say "Yes" Lastly, if you found this episode helpful, then please subscribe and share it. Thanks ag...
Jan 03, 2022•19 min
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 Handle Stressful Weeks Lastly, if you found this episode helpful, then please subscribe and share it. I'd be so grateful if...
Dec 27, 2021•29 min
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 Eat and Why? Lastly, if you found this episode helpful, then please subscribe and share it. I'm so gra...
Dec 20, 2021•21 min
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 want to check-out pertaining to this topic: 37. How important is Upper Body Strength Training for Mountain Biking 2...
Dec 13, 2021•19 min
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 other episodes that you may want to check-out pertaining to this topic: 16. F*ck the Scale 18. Focus o...
Dec 06, 2021•32 min
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 Mindset About Losing 30. Race to Finish Mentality How do you embrace the suffering? How will you choose to emb...
Nov 29, 2021•15 min
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 12. 5 Simple Steps to Mindful Eating Do you have any tips on how you handle eating and drinking around the holidays? Lastly, if y...
Nov 22, 2021•27 min
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, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your suppor...
Nov 15, 2021•21 min
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 managing stress and keeping things simple include: 36. What are Your Non-Negotiables to Handle Stress? 34. 10 Ways to Handle Stressful Weeks Lastly, if you fou...
Nov 08, 2021•16 min
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 gondola in Vail on my 40th birthday a couple of years ago. But, let's just pretend I'm crying from stress...
Nov 01, 2021•16 min
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 Manage Training and Fuel Yourself as a Mountain Biker How to Build the 'Perfect' Meal - Part 1 and How to Build the 'Perfect' Meal - Part ...
Oct 25, 2021•33 min
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 episodes in which I reference strength training that are worth checking include: 20. Q+A How to Man...
Oct 18, 2021•30 min
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 your pedal stroke should be as efficient as possible. Also, your body should be functioning as efficient...
Oct 11, 2021•25 min
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 Manage Training and Fuel Yourself as a Mountain Biker 7. Is Strength Training Important for Cyclists? Wit...
Oct 04, 2021
