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! 🎧 Here are some other popular episodes worth listening to related to this topic: 91. How to Use Fall and Winter to Pr...
Nov 21, 2022•17 min
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 you need some help on how to make indoor bike training suck less, then give this episode a listen! 🎧 ...
Nov 14, 2022•24 min
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! 🎧 Here are some other popular episodes worth listening to related to this topic: 91. How to Use Fall and Winter to Prep for Bike Season 88. How to Change Your Environment for Your Success 83. How to be Consistent Do You W...
Nov 07, 2022•28 min
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! 🎧 Here are some other popular episodes worth listening to related to this topic: 91. How to Use Fall and Winter to Prep fo...
Oct 31, 2022•40 min
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! 🎧 Here are some other popular episodes worth listening to related to this topic: 92. Finding Your Morning Mo...
Oct 24, 2022•19 min
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! 🎧 Here are some other popular episodes worth listening to related to this topic: 71. How to W.I.N. Your Week 14. Master Your Morning to Manage Your Stress Do You Want to Improve Your Nutrition and Hab...
Oct 17, 2022•28 min
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. 🗺 🧭 Give this episode a listen! 🎧 Here are some other popular episodes worth listening to: 83. How to Be Consistent 52. What to Focus on in the Off-Season Do You Want to Improve Your Nutritio...
Oct 10, 2022•34 min
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 session with her in Sedona, Arizona, by visiting her website here: https://www.joannajyates.com/ or follo...
Oct 03, 2022•22 min
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 consistently. Give this episode a listen! Here are some other popular episodes worth listening to: 83...
Sep 26, 2022•31 min
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: 83. How to Be Consistent 63. What are You Willing to Sacrifice for a Goal? 60. Habits + What Deser...
Sep 19, 2022•23 min
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 the Scale 47. 10 Ways to Track Progress Besides Body Weight Do You Want to Work With Me? If you're re...
Sep 12, 2022•40 min
Does your mind ever drift to somewhere other than where you are or what you are doing? That is fairly normal and common! The brain can jump around a lot given the nature of how it works. So, try not to worry too much if you find that your thoughts are drifting when you're riding your bike. Use these five tips I share on how to stay focused on long bike rides so you can have the best ride. Here are some other popular episodes worth listening to: 84. Stop Belittling Your Efforts 82. Getting throug...
Sep 05, 2022•34 min
Today, I’m talking about one powerful phrase you can easily incorporate into your every day language in order to make some shifts to get more done, while getting your needs met. In this episode, I share how to use this powerful phrase to stand in what you need and claim it. Here are some other popular episodes worth listening to: 82. Getting through the Hardest Part 77. How to Modify Training When Highly Stressed Do You Want to Work With Me? If you're ready to make some lasting and sustainable c...
Aug 29, 2022•16 min
Belittling: means to put down or to make another person feel as though they aren’t important or didn’t do something noteworthy. Your effort is your effort alone. Just because you may have ridden less mileage, less elevation, or maybe even less technical terrain or “easier” trails, doesn’t mean that you did any “less” than someone else. You rode what you rode. You rode YOUR ride. In this episode, I share four things you can do when you find yourself belittling your efforts. Here are some other ep...
Aug 22, 2022•17 min
Consistency is key to your overall progress with your goals. But, how to be consistent? It seems so complicated, especially when we strive for perfection in everything, right? It's time to let go of your death grip on perfection and instead strive for something instead of nothing. By making these two lists that I suggest in this episode, you can be well on your way to consistency. Here are some other episodes on mindset that are worth listening to: 75. Who vs Why: Who Do You Want to Be? 60. How ...
Aug 15, 2022•16 min
The beginning of anything is the hardest part. In this episode, I share my top tips for getting through it, successfully. Here are some other episodes on mindset and overcoming things that are worth listening to: 75. Who vs Why: Who Do You Want to Be? 60. How to Have a Growth vs. Fixed Mindset Do You Want to Work With Me? If you're ready to make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, an...
Aug 08, 2022•9 min
Comparing yourself to others is normal! But how you handle comparing yourself to others - and what you do about it - is what will make all the difference in the world. Listen in to learn how to handle comparisonitis constructively. Here are some other episodes on mindset to listen to: 75. Who vs Why: Who Do You Want to Be? 70. Don't Should All Over Yourself 60. How to Have a Growth vs. Fixed Mindset Do You Want to Work With Me? If you're ready to make some lasting and sustainable changes in your...
Aug 01, 2022•16 min
In the last two episodes, you learned all about how to fuel before and during bike rides, and in this episode, we are talking about how to fuel after bike rides! You will want to aim for a 4:1 ratio of carbs to protein ideally, and I will talk all about this and give you some examples of what to eat, and what I like to eat. I also give you some tips on what to do when you don't tolerate eating or chewing after bike rides or hard efforts. Here are two other episodes to listen to related to fuelin...
Jul 25, 2022•13 min
In the last episode, you got a sneak peak into how to fuel before bike rides, and in this episode, we are talking about how to fuel during bike rides! In this episode, I give you a specific range of carbs to aim for in your snacks on the bike, especially for bike rides lasting longer than 2 hours. Of course, this is based on a few variables, but please know that this is why it is important to experiment and test things out for yourself! And guess what? You can do that on your next bike ride. ;) ...
Jul 18, 2022•26 min
Learning how to fuel before bike rides can impact your performance not only on, but also off the bike. It doesn't have to be complicated, either. In this episode, I break it down to the bare essentials of things to focus on, so you have actionable things to try before your next rides. Here are two other episodes to listen to related to fueling effectively: 76. Can You Diet for Too Long? 69. Meal Prep Made Easy in 3 Steps Do You Want to Work With Me? If you're ready to make some lasting and susta...
Jul 11, 2022•28 min
Stress is all too real for many of you right now, myself included. Ask yourself: do you need to modify training when highly stressed? Current events and news can really damper your mood, making you feel helpless and overwhelmed... not leaving much in the energy tank for yourself and your training. But what if you still have training you want to do? how do you handle all of it when stress is high? Let's talk about it, using the 4 questions I share to check-in with yourself. Here are some other ep...
Jul 04, 2022•20 min
Can you diet for too long? The short answer is YES! Let's dive in deeper on this topic to see if you diet for too long, have signs of under-eating, and what you can do about it. There are ways you can avoid dieting for too long and still see the results you seek, while not jeopardizing your performance and results. Here are the links referenced in this episode for calculating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) in order to help you get a better idea of your ...
Jun 27, 2022•29 min
Who do you want to be? Habits help you determine how you show up for yourself every day. Are you showing up for the person you want to become? If your goals are not being met, or you're having a difficult time establishing new habits, then you may need to look at who you want to be instead of only focusing on your "why." In today's episode, I break down the framework for habits and building simpler and more accessible habits, while also determining who you want to be. Here are some other episode...
Jun 20, 2022•18 min
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 to learn how to identify overtraining and what to do about it. Here are some other episodes to liste...
Jun 13, 2022•35 min
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 while mountain biking: 69. Meal Prep Made Easy in 3 Simple Steps 7. Is Strength Training Important for Cyclists? 4...
Jun 06, 2022•35 min
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 are some other episodes to listen to related to habits and goals: 60. Habits + What Deserves Your Attention 5. Process Goals are...
May 30, 2022•22 min
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 planning for your success every day and week: 14. Master Your Morning to Manage Your Stress 10. Get More Done b...
May 23, 2022•23 min
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 www.shifthumanperformance.com to learn more about my coaching and what I offer for you to make sustainable and lasting changes to ...
May 16, 2022•19 min
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 With Me? Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer f...
May 09, 2022•31 min
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 Series: 67. Stop Saying Sorry 66. How to Go From Rider to Racer JOIN RIDER TO RACER! Again, learn mo...
May 02, 2022•20 min
