Motivation can feel fleeting this time of year. The darker mornings, the colder temps, and the shorter days with sunlight. Who the hell wants to workout when it is o'dark thirty? (Former military folks, you know what is up! 😆) Motivation is a tough thing to conjure in order to keep your progress going. In this episode, I recap a few of the things you can do to inspire motivation, but there is ONE thing that you can do to help spark that fire under your arse! Here are some other episodes about m...
Nov 01, 2024•21 min
October is breast cancer awareness month, and Stephanie Villavicencio joins me for this episode. Steph is the Founder and Executive Director of Tits Deep for Breast Cancer, a Colorado-based non-profit organization supporting young women seeking breast cancer treatment. Tits Deep For Breast Cancer is on a mission to spread breast cancer awareness, advocate, educate, and provide outreach to young women on the importance of breast health. They fundraise for women without access to early detection t...
Oct 24, 2024•37 min
Roam Fest is the world's first and largest bike festival for women and femmes. It's called a festival but it feels more like a party, where you can arrive solo but you end up making friends. The vibes are high, the inclusiveness is stellar, and the atmosphere is so welcoming and full of love. Plus, there are BIKES! Lastly, it's held in Fruita, Colorado, which is a beautiful desert. There are a variety of trails to choose from, all catering to any skill level. There are not only the event vendors...
Oct 17, 2024•29 min
Hurricane Helene has left many of my friends in western North Carolina experiencing extreme physical and emotional loss that’s on an unimaginable scale. It still feels like many of them are living a real life nightmare as they dig themselves out from this mess. Listen to this episode to learn how you can help, as well as what’s REALLY going on there and with the government response to this disaster. Stop listening to the lies, and let’s start being there for our fellow humans, neighbors, and Ame...
Oct 07, 2024•22 min
Race or event reflections are key in growing and learning from the experience, which can only make the next event or race even better! By following these simple steps (and using my bonus tip at the end of the episode), you will walk away from your race or event empowered for the next one. Here are some other episodes to check out: 64. How to Have a Growth vs Fixed Mindset 178. How to Manage Race or Event Stress 171. Should You Race or Join a Bike Event? Do You Want a Coach to Help Make Training ...
Sep 27, 2024•24 min
While my race season didn't end the way that I anticipated or even expected, it was still such an incredible race season and experience overall! In this episode, I dive in about my race experience at the Silver Rush 50 and Leadville Trail 100 MTB races, and my love affair with Leadville. Give this episode a listen to learn how you can show up for your races with that fire that can feel so incredible. A million thanks to my friends and partner who kept showing up for me with every glimmer of hope...
Sep 13, 2024•49 min
I had the honor to sit down with Board certified OBGYN Holly Sato, MD for this episode about a topic so many of you have asked about over the years! Dr. Sato and I talk about everything from pregnancy to perimenopause for mountain bikers and gravel cyclists - including how saddles may even impact your experience on the bike (you may need to make some adjustments!). This insight is applicable to many of us, whether children are a part of our lives or not. Dr. Sato not only shares what you can do ...
Sep 06, 2024•1 hr 4 min
Rest or active recovery days are when your body gets a chance to recover from all of the effort you are putting into your training. These are the days when you actually get stronger and come back even more recovered and ready to slay it!💪🔥 They not only give you a chance to physically recover, but they also allow you to mentally recover as well, while preventing burnout in your training. Give this episode a listen to see why you need to include a rest or active recovery day regularly in your t...
Aug 30, 2024
I am overjoyed to have the chance to sit down with Kelley and Leanne Wren with VNTRbirds. These folks are making shift happen in the mountain biking and snow sports communities by getting more women and femme-identifying folks outside. They not only empower folks with more knowledge, but more confidence as well in the process. Give this episode a listen to learn more about what inspired Kelley and Leanne Wren, and how VNTRbirds makes a difference in our community. You can learn more and join the...
Aug 15, 2024•49 min
Your event or race is coming up, and you find yourself STRESSED. Well, friend, pre-race or event nerves are a common thing to expect! But they don't have to be overwhelming. In this episode, I give you some tips and tricks to help you manage your race or event stress more effectively. Finally, be sure to join my mailing list below to get a FREE copy of my nutrition and race day planning spreadsheet that I am releasing in the coming weeks. it is a great way to plan your race day with greater ease...
Aug 08, 2024•23 min
This is part 2 to how to fuel effectively on race day, without the complexity. In this episode, I share a few more tips and tricks on how to ensure you are fueling enough for your race or event. Also, I discuss how to make sure what you are eating or drinking is working for you and your stomach and digestion. No one wants a sour stomach on race day! Finally, be sure to join my mailing list below to get a FREE copy of my nutrition and race day planning spreadsheet in the coming weeks. Other relat...
Aug 01, 2024•18 min
Your race or event is coming up, and you may be wondering how the hell you should fuel for it. Knowing how to fuel effectively on race day doesn't have to be complex. In this episode, I share the six steps you can take to get the baseline nutritional needs dialed for race day and put a plan together. (Next week, I’ll go over some more details a bit further, but start with this episode). So, how do YOU manage your race fueling strategy? Let us know!👇 Be sure to join my mailing list (see below) t...
Jul 17, 2024•22 min
When you’re new to mountain biking, it can feel overwhelming between what bike to ride, what gear to get, and figuring out how the hell to safely ride down a mountain on two wheels! 😬 I’m here to tell you that, no, you don’t need to wear the latest gear or ride the newest and most expensive bike.🙅♀️ In this episode, I offer up my top ten tips to help new mountain bikers to get into the sport more easily and successfully, without the noise. What tip is your favorite?🤔 Are there any tips you’d...
Jul 11, 2024•34 min
Motivation is fleeting. Action surpasses motivation every time, though. In this episode, I outline a few ways you can get moving closer towards your goals, with a little less mental effort when you're not motivated to workout. Listen to this episode to see what you can do when motivation just isn't there for you, and your sofa is calling you instead of the gym or the bike! Here are other related episodes you will want to check out: 145. Motivation, Goal Setting, and Thriving with Sabrena Jo, PhD...
Jul 03, 2024•25 min
Your morning is how you set your entire day, so setting up a solid morning routine will help you win the day with greater ease. Having a morning routine that work for you can allow you to set the tone for the rest of your day, and give you a sense of purpose and direction. Without some sort of routine, you are setting yourself up for the possibility of reduced focus and energy levels. Listen to this episode to learn my favorite tips for kicking off a morning routine and discovering what works we...
Jun 27, 2024•26 min
Sweating is necessary in order to cool the body, among other things, but it can also cause water, electrolyte, and vitamin loss. Knowing your sweat rate (the amount you sweat per hour) is a helpful tool to help you manage your hydration levels and performance, whether you are racing or not. In this episode, I explain how you can calculate your sweat rate, as well as what you do with the data. Check this link to see one of the ways I learned how to calculate sweat rate, from Asker Jeukendrup on m...
Jun 12, 2024
In this episode, I outline some of the pros and cons to whether you should race or join a bike event. I outline why you should ultimately push yourself to do something that makes you uncomfortable - and oftentimes, a race or event is how to best do this. Let's find your edges! Here are other episodes you will want to check out: 166. Are You Underfueling? 122. You Don't Need to Lose Weight for Your Race or Event 120. How the Sturdy Dirty Enduro Race Blazes New Trails for Women Do You Want a Coach...
Jun 05, 2024
Soreness can happen and is a fact of life along with death and taxes. That's the bad news. But, there is good news - you can do something about it! Use these seven tips to help reduce your soreness, especially when you're biking and strength training at the same time. Here are other episodes you will want to check out: 168. Should I Bike or Strength Train First? 166. Are You Underfueling? 162. What to do if You Struggle to Maintain Strength While Biking Here's the Mel Robbin's podcast episode I ...
May 29, 2024
Food cravings are a very real experience, but how do you manage them? Try this tip for navigating cravings simply and easily - with practice. Here are other episodes you will want to check out: 166. Are You Underfueling? 163. Focusing Only on Body Weight is Short-Sighted Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me. 🙋♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with...
May 22, 2024
Should you bike or strength train first? This is a common question I hear from bikers who want to incorporate strength training into their routine, mainly because I think they are concerned that the strength work may impact their ability to ride and vice versa. The goal here is to do what is best for you and your schedule and bandwidth. Give this episode a listen to learn what to look for and what to do in order to make BOTH happen.🎧 Here are other episodes you will want to check out: 166. Are ...
May 15, 2024
Protein is an essential building block for recovery, but all too often I see active individuals eating way less than they should. Listen to this episode to learn about the ways you can get more protein in, simply and easily, as well as some answers to common questions I get about protein. 🎧 Here's the examine.com article on protein I reference in this episode: https://examine.com/guides/protein-intake/ Here are other episodes you will want to check out: 49. Four Ways to Eat More Protein 4. How ...
May 08, 2024•21 min
In this episode, I talk about the top signs and symptoms that you are under-fueling. Being aware of these red flags can help you recognize it and make sure you are adequately fueling in order to prevent it from becoming a chronic issue. Listen to this episode to make sure you are fueling effectively - and not under-fueling - for your goals and performance. 🎧 i refer to this abstract from Vardardottir et al in this episode: PubMed link here. Here are other episodes you will want to check out: 16...
Apr 29, 2024•26 min
In this episode, I sit down with Mia DePaula, the founder of the Women's MTB Network. We talk (and laugh a LOT) about what got her into mountain biking, and what inspires her every day to help other women pursue the sport of mountain biking with greater ease. Listen to this episode to learn how the Women's MTB Network can help other women get into the sport of mountain biking, with access to gear reviews, rides, coaches, and more. 🎧 Be sure to follow Women's MTB Network at the following links: ...
Apr 22, 2024•54 min
Adjusting your training around your menstrual cycle is a hot topic right now. But how valid is it? Does it truly make a difference? That’s what I want to explore in this episode! Hormones can impact how you feel, but how valid are those feelings and how much do they truly impact your performance?🧠 In this episode, I discuss the current body of research including the most recent research released in the past month, and what this means for YOU.🎧 Here are the specific research studies I mention i...
Apr 15, 2024•34 min
This episode is geared mostly towards folks looking at body weight because they're seeking fat loss, but it’s applicable to everyone! I see my athletes and even myself freak out a bit over scale weight fluctuations even though they’re feeling better and feeling a difference in themselves in some capacity. The scale plays tricks on the mind! In this episode, I talk about other progress metrics you can focus on besides the number on the scale, especially if the scale can be triggering for you.🎧 H...
Apr 08, 2024•18 min
How do you maintain strength while biking? I get it, I know the struggle can be real to balance strength training and biking this time of year and in the weeks to come. A common thing I hear often this time of year as biking miles start to ramp up is that “My legs are sore so I should just stop strength training now.” In this episode, I talk about training volume and how you can make adjustments to your training depending on how much you’re biking.🎧 Here are some other episodes about strength t...
Apr 01, 2024•22 min
Let's unpack the facts about creatine: what it is, what it does, how to use it, and dosage. I also answer a couple of the most common questions about creatine to help keep things simple, fam. 🎧 Here are some other episodes about protein that you will want to check out: 49. Four Ways to Eat More Protein 4. How Much Protein Should I Eat and Why? Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me. 🙋♀️ If you're ready to finally make some lasting and su...
Mar 25, 2024•22 min
This week, I’m talking about the ONE thing you can do to make chasing goals or pursuing something new easier and with greater success. What do you think it is? Listen to find out! I keep it super simple and short this week.🎧 Here are some other episodes about success and goals that you will want to check out: 150. Using Your Core Values to Set Goals 108. Two Things Wrong with Your Goals 5. Process Goals are the Answer to Your Big Goals Do You Want a Coach to Help Make Training or Nutrition Easi...
Mar 18, 2024•17 min
Eating when you're not hungry is so relatable, so let's talk about it! Listen to this episode to better understand why you may eat when you're not hungry, and what you can do about it. 🎧 Here are some other resources that you will want to check out: 78. Part 1: How to Fuel Before Bike Rides 76. Can You Diet for Too Long? that image sure does look familiar... ;) 15. 5 Simple Steps to Mindful Eating Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me. 🙋...
Mar 04, 2024•24 min
Limiting thoughts are thoughts that hold you back - and they are also a very typical way of thinking for us humans since we often resort to scarcity or disbelief. Listen to this episode to learn how you combat limiting thoughts with awareness and shifts in mindset.🎧 Here are some other resources that you will want to check out: 64. How to Have a Growth Vs. Fixed Mindset 34. Shift Your Mindset About Losing Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it'...
Feb 26, 2024•14 min
