With all of these fad diets and “lose weight quickly” schemes and detoxes, fiber has lost its sexiness and luster.😞 But I’m here to help make fiber sexy again!❤️🔥 Not only can fiber help you with your heart health and longevity, but it can help with so much more. Listen to this episode to see how you can add fiber into your diet without it tasting like cardboard.🎧 Here are some other resources that you will want to check out: Fiber is Your Friend blog 116. How to Lose Body Fat Without Sacrif...
Feb 19, 2024•24 min
Hydration is often one of the lowest hanging fruits when it comes to a habit or behavior that you can implement for improved health and wellness. But, for many of you, it can be difficult to implement. I'm here to tell you that you don't need to drink a gallon of water a day - let's start small, instead! Listen to this episode to learn some simple ways you can master hydration.🎧 Here are some other interviews that you will want to check out: 98. Optimize Your Hydration in Winter 24. How to Stay...
Feb 12, 2024•32 min
A bike fit can make an enormous difference in how you feel on your bike, including increasing your ability to generate more power to the pedals. Who can argue with that?! Bike fits are even more exceptional when performed by a Physical Therapist who understands your body's anatomical needs and medical history. In this interview, I sit down with Natalie Collins, DPT, COMT, BikePT of Pedal Fit in Denver. Natalie shares her story about how she got into bike fitting and physical therapy, as well as ...
Feb 05, 2024•59 min
I get it. Starting a new workout routine can be daunting, especially when it comes to a new program or managing things after injury or illness. In today’s episode, I offer 5️⃣ steps to start your new workout routine so you can show up more consistently. So, listen to this episode to learn how to get into a new workout routine seamlessly, with less fuss and overwhelm.🎧 Here are some other episodes on training that you will want to check out: 143. Fact or Fiction: Interference Effect Between Stre...
Jan 29, 2024•13 min
I'm talking about Rate of Perceived Exertion (RPE) and Heart Rate because you may be obsessed about these things. Instead, I want you to experience the joy of getting in touch with your body through RPE. Knowing your RPE and how it corresponds to your overall performance is so important when it comes to not being so dependent on devices or technology to tell you how you're feeling. So, listen to this episode to get an idea of what to aim for and what to listen for during your workouts and traini...
Jan 22, 2024
Stop trying to complicate your goal setting, and make goal setting simple AF instead. In this episode, I offer three simple steps to take in order to take the complexity out of it all. If goals elude you or frustrate you, then look no further than this episode! 🎧 Here are some other episodes on habits and setting goals that you will want to check out: 150. Using Your Core Values to Set Goals 108. Two Things Wrong with Your Goals 60. Habits + What Deserves Your Attention 5. Process Goals are the...
Jan 15, 2024•22 min
I am incredibly grateful to have had the opportunity to sit down and chat with Amaryth "Amo" Gass, the co-founder of Sedona Mountain Bike Academy. Amo is an incredible part of our mountain biking community, and I hope you all share in experiencing her magic as a human. Amo and I had the chance to talk about the common mistakes she sees in new and long-time mountain bikers, things new riders can do to improve, and how bikes can take you on adventures around the world. To learn more about Amo and ...
Jan 08, 2024•1 hr 6 min
Your core values - or who you are underneath it all - can help guide you to making your goals a reality. But, do you even know what your core values are? If you don't know what your core values are, or you'd like to explore them some more, then feel free to use my Core Values Worksheet linked HERE. It's free and you don't even have to give me your email address - I just want you to know who you are and what resonates with you so you can make shift happen. If you are tired of not having your goal...
Jan 01, 2024•10 min
I'm so excited to share my interview with Coach Rafaella "Roxy" Wieschollek from Roxybikes Coaching! Coach Roxy is an absolute gem of a human, as well as a phenomenal mountain biking coach (you should follow her links below!). In this interview, we talk about how you learn mountain bike skills best, which skills to focus on, and how this can help you crash less overall. If you want to improve your skills at mountain biking (and who doesn't?!), then you will want to listen to this episode! 🎧 Her...
Dec 25, 2023•1 hr 9 min
Consistency is key to progress, but why do you lack consistency? Let's get to the bottom of this. Give this episode a listen if you struggle with consistency and motivation, and want to make a change.🎧 Here are some other episodes about consistency and motivation that you may want to check out: 145. Motivation, Goal Setting, and Thriving with Sabrena Jo, Ph.D. 141. What to do if You're too Tired to Workout 139. Using Seasonality to Your Advantage with Kate Solovieva 99. How to Get Long-Term Res...
Dec 18, 2023•18 min
The holiday season is upon us, and you may find yourself traveling more. With the increase in travels, you may be feeling concerned that you won't be able to keep your healthier habits up to chase goals you may have. It's okay to feel a little anxious about that! I want to give you some travel tips that can help you navigate your time on the road, away from your home and routine. So, give this episode a listen if you're traveling and want to manage your habits and health goals simultaneously.🎧 ...
Dec 11, 2023•21 min
Gravel cycling has roots in inclusivity. It embraces the idea that you can be on a dirt road on any bike you can get your butt on, wear whatever clothes, and just ride your bike endlessly from almost any point on the map. It allows for a sense of unbridled freedom. Early gravel events were welcoming to all, and they felt like a community coming together to support one another and celebrate the mutual love of bikes. In recent years, the popularity of gravel cycling has grown exponentially, and wi...
Dec 04, 2023•1 hr 13 min
Motivation: does it exist? Do you focus on the least effective things when it comes to motivation? If so, how can you change that in order to see the results you seek? In this interview, I sit down with my friend, Sabrena Jo, Ph.D., to talk about the focus of her research: motivation! Give this episode a listen to learn more about motivation and what you can do to harness it, as well as ways you can shift your goal setting to work in your favor.🎧 Let's get you to THRIVE and not just SURVIVE. Ab...
Nov 12, 2023•52 min
Indoor bike training is the bane of many cyclists' existence. I get it! Who wants to be indoors on a bike when you'd rather be outside? But, indoor bike training can also make training happen more easily, regardless of the weather. In this episode, I outline the reasons why I think indoor bike training is awesome... and why it's not.😉 Give this episode a listen to learn why indoor bike training may be just what you need in the winter.🎧 Here are some other episodes about indoor bike training th...
Nov 06, 2023•29 min
The interference effect between strength and endurance training has long been seen as having a detrimental impact on overall training outcomes. But, recent research has shown that the opposite may be true. Which means training both strength and endurance at the same time (concurrent training) may be beneficial. The key is to manage a certain set of factors, as I discuss in this episode. Give this episode a listen to learn how to decide if concurrent training is for you, and how you can incorpora...
Oct 30, 2023•22 min
The best time to workout or train will always be the time that works best for your schedule and energy levels. Consistency is the best indicator for long-term success, after all - so how can you be consistent with your training or workouts? Give this episode a listen to learn how to decide when the best time to workout is for you. I offer up some reflection questions for you to use to determine when is more ideal for you to train.🎧 The abstract of the research study mentioned in this episode is...
Oct 23, 2023•22 min
Friends, no, you do not likely need to go harder or whatever in order to see results if you're too tired to workout. Maybe you just need to take a rest day or do something more chill. Ever thought about that? Give this episode a listen to learn how to determine what to do when you're too tired to workout.🎧 Here are some other episodes you may want to check out: 138. Signs Your Body Needs Rest 135. How to Improve Recovery 106. Why Zone 2 Endurance is Crucial in Your Training 105. Three Reasons Y...
Oct 16, 2023•34 min
Muscle soreness may be something you may chase in your workouts or rides, but is that necessary? And how do you know if your muscle soreness is okay to experience or not? What if it prevents you from training altogether? So many questions, so little time. Somewhere along the way, us humans have started to think that soreness is a welcome feeling. We’ve started to think that we need to feel soreness in order to indicate that we’ve gotten a good workout, or are seeing progress or doing something r...
Oct 09, 2023•18 min
Seasonality: what the hell is it, how does it impact your overall training and health, and what can you do about it? In this episode, I have the honor of sitting down with coach Kate Solovieva. Known as SOLO for short, she is a life coach with over 10 years of experience and a background in psychology, so she has plenty of insight to offer you on how you can manage seasonality and make it work for you. Give this episode a listen if you ever find your motivation flows with the seasons, and how yo...
Oct 02, 2023•59 min
How do you know for sure your body needs rest and it’s not your inner critic telling you to stop? What are the signs that your body needs rest? Let’s talk about it. Please, give this episode a listen and let me know if you have any questions at all - I’m always here for you.🎧 Here are some other episodes you may want to check out: 135. How to Improve Recovery 132. How to Identify and Manage Burnout with Dr. Erin Ayala Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for...
Sep 25, 2023•13 min
I get it: tracking food is cumbersome and overwhelming. It can be a lot to do when you are already doing a lot in life. So, here are 5️⃣ things you can do to help you lose body fat without tracking your food. Give this episode a listen and let me know if you have any questions at all - I’m always here for you.🎧 Here are some other episodes you may want to check out: 116. How to Lose Body fat Without Sacrificing Performance 78. How to Fuel Before Bike Rides 49. Four Ways to Eat More Protein Do Y...
Sep 18, 2023•26 min
Do you feel the need for speed on your bike, and want to get faster on your bike? 👉 Then, listen to these five tips on the ways you can increase your speed on the bike. With a little effort OFF the bike, you can improve your speed ON the bike, along with doing some other skill work you can develop on the bike. Give this episode a listen to make yourself even faster (which can also mean more fun!). Here are some other episodes you may want to check out: 125. Mountain Bike Skills Series: How to D...
Sep 11, 2023•27 min
Recovery is one of the most overlooked parts of training. It’s so easy to get caught up in the excitement of adding more training to your schedule and plans. But that’s not what you need. ❌ 👉A solid training plan includes adequate recovery. ✅Train hard, recover hard.✅ Recovery is a crucial part of your training. Improved performance occurs during the recovery part of your training. After you stress your body with a training session, your body requires a period of time to recover. Period. You NE...
Aug 28, 2023•31 min
Self-care can be such an elusive term, up there with "mindfulness" for some folks. But the thing with self-care is that it's definition is up to YOU and what it means to YOU. Self-care also isn't only about the "self," and it can be a way to make your relationship with others even closer. In this episode, I share some definitions of self-care, the various areas of self-care, and how you can implement acts of self-care easily into your life more regularly (and you may see how you already do that!...
Aug 21, 2023•34 min
Building confidence on the bike can feel arduous or sometimes downright impossible sometimes, especially if you're new to mountain biking or if you've just had a crash. In this episode, I break down the top seven things you can do to build confidence on the bike. If you want a copy of FREE my e-bike guide to building workouts, then get it here: https://shifthumanperformance.com/free-e-book/ Here are some other episodes you may want to check out: 117. Get Your Bike Shred-Ready for Spring 78. Part...
Aug 14, 2023•27 min
Is it burnout or depression, and how do you identify it and manage it? In this interview, I sit down with Dr. Erin Ayala (she/her), a licensed psychologist, performance consultant, and researcher, as we go in-depth on what burnout is, and how you can come out it. Erin blends clinical and research expertise in her work with athletes from various sports backgrounds, but especially in cycling. She’s a cyclist and the owner of Skadi Sport Psychology, which is based out of Minnesota but she’s able to...
Aug 07, 2023•50 min
Vacation doesn't have to be a time when you abandon all of your goals for the sake of hedonism. Vacation can align with your goals, with a few simple tweaks. First, we have to stop with the "all or nothing" mentality. Give this episode a listen if you tend to have a difficult time navigating vacations with your goals in mind, or if they tend to be a source of stress for you. Here is the blog on mindful eating that I mention in this episode: https://shifthumanperformance.com/2017/06/02/5-steps-to...
Jul 31, 2023•24 min
Hardtail or full suspension bike? It depends. 😂 This is like the debate with flats versus clipless pedals. But ultimately it all depends. The winning argument for which bike to get will depend on what style of riding you do, full stop. So, let’s talk about some of the differences to consider when you’re trying to decide which bike to get. Give this episode a listen to decide if a hardtail or full suspension bike may be best for you. Here are some other episodes you may want to check out: 125. M...
Jul 24, 2023•15 min
It's bike park season, which means you may be experiencing some more aches, pans, and fatigue after your days at the bike park. It can be so frustrating experiencing fatigue when you just paid a pretty penny for a bike park pass, too. In this episode, I share my top five tips for reducing fatigue in downhill biking, so your next days at the bike park can start to feel better and better. If you ever experience fatigue at the bike park, then give this episode a listen! 🎧 Here are some other episo...
Jul 17, 2023•35 min
Heat illness is not to be taken lightly, especially if you are outside in the heat more. In the last episode, you learned how to properly acclimate to the heat, but today I am talking about how to recognize and treat heat illness. If you spend time outdoors in the heat or coach others in the heat (especially kids), then give this episode a listen! 🎧 Here are some other episodes you may want to check out: 127. How to Acclimate to the Heat 24. How to Stay Cool in Hot Weather 57. How to Recover fr...
Jul 10, 2023•27 min
