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We talk about rest all the time – but usually, we mean one thing: sleep. Get more sleep. Sleep eight hours. Take a rest day. Recover from your workouts. But what if you’re sleeping well and you’re STILL exhausted?

In this episode of Making Shift Happen, we’re rethinking what rest actually means and talking about the many different ways your body, brain, and nervous system need to recover.

Because sometimes you’re not physically tired – you’re mentally exhausted. Or emotionally drained. Or completely overstimulated from spending all day staring at screens, answering messages, making decisions, and being “on.” And those kinds of exhaustion don’t necessarily need another hour in bed. They may need a different kind of rest.

In this episode, I explore several different forms of rest – including physical, mental, sensory, emotional, social, and creative rest – and how you can intentionally build more of them into your everyday life.

You’ll also learn one simple question to start asking when you’re feeling depleted: “What kind of tired am I?” Because rest isn’t the opposite of productivity, progress, or performance. Rest is what makes those things sustainable.

🎧 In this episode we talk about: Why sleep isn’t the only form of rest your body needs * The difference between physical, mental, sensory, emotional, social, and creative fatigue * Why constant stimulation can leave you feeling exhausted even when you’re sleeping well * How decision-making and mental load contribute to fatigue * What sensory rest looks like in a world of screens, notifications, and constant noise * Why emotional rest is especially important for people who are always “on” * How to recognize relationships and environments that drain your energy * Why creativity requires periods of rest and space * Simple ways to incorporate different kinds of rest into your day * The question you can ask yourself when you’re feeling depleted: What kind of tired am I?*

Curious if your rest isn’t adding up enough for you? Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

Check out these other relevant episodes:

• 1. Stop Fixing Yourself: The Science of Playing to Your Strengths
• 1. You Don’t Need to Earn Rest: The Productivity Lie That’s Keeping You Exhausted
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, September 7, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: rest, sleep, rest and recovery, different types of rest, nervous system regulation, stress management

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What if lasting behavior change doesn’t come from fixing your weaknesses – but from building on your strengths? For many of us, self-improvement has become synonymous with self-criticism. We constantly focus on what we’re doing wrong, what needs fixing, and where we fall short. But what if we’ve been approaching personal growth all wrong?

In this episode of Making Shift Happen, I explore how the science of positive psychology offers a refreshing perspective on behavior change. Instead of asking, “What’s wrong with me?” positive psychology encourages us to ask a different question:

“What’s already strong within me?”

By recognizing and leveraging your existing strengths, you can create healthier habits, build greater confidence, and make lasting behavior change feel more natural – and a lot less exhausting. If you’ve ever felt stuck in the cycle of trying to “fix” yourself, this episode is for you.

🎧 In This Episode you’ll Learn:* Why our brains naturally focus on our weaknesses * How negativity bias influences our daily thoughts and habits * What positive psychology teaches us about flourishing * Why focusing only on your weaknesses can actually slow behavior change * How identifying your personal strengths can help you build healthier habits * Practical ways to use your strengths to improve consistency * Why celebrating small wins is an essential part of sustainable change * How self-compassion and self-awareness create lasting motivation

We often believe that growth requires constant self-criticism. In reality, research suggests that people are more likely to create sustainable behavior change when they build upon what’s already working.

That doesn’t mean ignoring areas for improvement – it means recognizing that your strengths are valuable tools that you can use. Whether you’re working toward better health, improved fitness, stronger relationships, or greater resilience, learning to leverage your strengths can make the journey more enjoyable and more sustainable. Sometimes the smallest shift in perspective leads to the biggest transformation

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

Check out these other relevant episodes:

• 1. How to Stay Consistent When You Don’t Feel Like It
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, August 3, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: healthy habits, positive psychology, build healthy habits, behavior change strategies, strengths-based approach, sustainable behavior change, personal growth, mindset, self-improvement, self-compassion, healthy lifestyle, lasting habits, habit formation, personal development

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What if living a healthier, happier, more fulfilling life isn’t about doing more – but about focusing on what matters most? To celebrate my 47th birthday, I’m doing something a little different on Making Shift Happen. Instead of diving into the latest research or interviewing a guest, I’m sharing the ten biggest lessons I’ve learned over the past 47 years – lessons that have shaped not only the coach I am today, but the person I’m still becoming.

Some of these lessons came from success, and many came from failure, but all of them came from experience.

Whether you’re feeling overwhelmed, trying to build healthier habits, striving for sustainable high performance, or simply reflecting on your own life, I hope these lessons encourage you to slow down, breathe a little deeper, and focus on what truly matters.

🎧 In This Episode, You’ll Learn Why: You don’t need to optimize every aspect of your life to be healthy. * Protecting your sleep is one of the greatest investments you can make in your health. * Making time for reflection, meditation, or quiet moments can transform how you show up every day. * Meaningful relationships deserve your time and attention. * Your career shouldn’t become your entire identity. * Your hobbies – even the ones you love – should add* to your life, not define it. * Setting healthy boundaries is an act of self-respect, not selfishness. * Rest and recovery are essential for long-term health, happiness, and performance. * Eating nourishing, high-quality foods gives you the energy to fully participate in your life. * Daily movement doesn’t have to be complicated to make a profound difference. * Real growth often comes from doing the hard emotional and mental work. * Leading with kindness and love will never go out of style.

If This Episode Resonated With You, I’d love to hear from you. What’s one lesson life has taught you that you wish you had learned sooner? Send me a message, leave a review, or share this episode with someone who’s navigating their own season of growth. And thank you – for listening, for supporting Making Shift Happen, and for being part of this incredible community.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

Check out these other relevant episodes:

• 1. How to Stay Consistent When You Don’t Feel Like It
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, August 3, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: healthy habits, wellness tips, sustainable health, work-life balance, burnout recovery, stress management, sleep and recovery, healthy lifestyle, personal growth, mindset for success, daily movement, nutrition for energy, boundaries and self-care

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In this episode of Making Shift Happen, I’m joined by mindset coach, climber, and sport performance psychology graduate student Josie McGee, founder of Mind Athlete Training, to explore the mindset skills that help athletes perform with courage, confidence, and purpose.

What does it really mean to be mentally strong? Many athletes assume mental toughness means pushing harder, ignoring fear, or never doubting themselves. But what if true resilience isn’t about eliminating fear at all? What if it’s about learning to show up anyway?

Josie shares her remarkable journey from years of climbing in Yosemite and serving on the Yosemite Search & Rescue team to experiencing a life-changing climbing incident that forever changed her perspective on performance, identity, and resilience. Rather than allowing adversity to define her, she used the experience to deepen her understanding of sport psychology and the mental skills that help athletes navigate challenge with intention. Together, we discuss why it’s truly an honor to try hard, how embracing discomfort can unlock growth, and why bravery isn’t the absence of fear – it’s choosing to move forward despite it.

Whether you’re a cyclist, climber, runner, or simply someone striving to become more resilient in everyday life, this conversation offers practical insights into developing a healthier relationship with challenge, performance, and personal growth.

In This Episode

• Why “trying hard” is something to be proud of – not something to hide
• What it means to become a brave athlete
• How fear and uncertainty can coexist with excellent performance
• Lessons from Josie’s climbing experiences in Yosemite and working with Yosemite Search & Rescue
• Why identity and values matter more than outcomes
• Practical mindset strategies to build confidence, resilience, and self-trust
• How mental skills can improve both athletic performance and enjoyment

About Josie McGee

Josie McGee is the founder of Mind Athlete Training, where she helps athletes develop the mental skills needed to perform at their highest level while maintaining a healthy relationship with challenge and competition. With more than two decades of climbing experience, time spent on the Yosemite Search & Rescue team, and graduate studies in Sport & Performance Psychology, Josie combines real-world experience with evidence-based mental performance coaching. Her approach emphasizes awareness, intention, self-regulation, attention, and self-trust as the foundation for sustainable performance.

Participate in Josie’s Research

As part of her Master’s capstone in Sport & Performance Psychology, Josie is conducting research exploring meaning and performance in athletes. If you’re an athlete and would like to contribute to her research, you can participate here 👉 SURVEY HERE

Connect with Josie

Learn more about Josie, her coaching, and Mind Athlete Training: https://mindathletetraining.com/

Photo credit: Whitney Clark

Check out these other relevant episodes:

• 1. How to Stay Consistent When You Don’t Feel Like It
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, August 3, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: mental resilience for athletes, sport psychology, sport performance psychology, mental toughness, athlete mindset, performance mindset, confidence in sport, mental training for athletes, sports psychology podcast, resilience in sport, overcoming fear in sports, self-trust in athletes

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Summer is here, the trails are calling, group rides and runs are filling your calendar, and suddenly those strength workouts start slipping. Sound familiar? The truth is, staying consistent with strength training is not about having more motivation or finding extra hours in your day. It’s about creating systems that make it easier to show up, even when life gets busy.

In this episode of Making Shift Happen, I’m sharing practical strategies that will help you maintain your strength throughout cycling season without feeling like you’re adding more to your plate. You’ll learn why consistency – not perfection – is what leads to stronger rides/runs, fewer injuries, and better performance by the end of the season. Remember, you don’t need “perfect” weeks, you just need consistent ones.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

🎧 What You’ll Learn in This Episode: Why most cyclists and runners stop strength training during the summer * How to schedule workouts so they actually* happen * Why you should treat your workouts like important meetings (with yourself) * The Gold, Silver, and Bronze strategy that keeps you moving even on busy days * How to eliminate decision fatigue and make consistency easier * Why missing one workout isn’t the problem – but missing two can become a habit * The power of habit stacking and removing friction from your routine

Check out these other relevant episodes:

• 1. How to Stay Consistent When You Don’t Feel Like It
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, August 3, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: consistency, strength training, habit stacking, habit building, habits, staying consistent with strength training

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Do you ever feel like you’re “on” all the time? Your phone buzzes, your inbox fills up, Slack notifications pop up, a text comes in, and someone tags you on social media. And before you know it, you’re responding to everyone else while your own needs continue to fall to the bottom of the list. Sound familiar? You may not know how to set boundaries at work.

In this episode of Making Shift Happen, we’re exploring one of the biggest contributors to chronic stress that few people talk about: constant accessibility.

Being available 24/7 might make you feel productive, but it’s often keeping your nervous system in a state of heightened alert. When your brain never gets a true break, your focus, recovery, creativity, relationships, and overall well-being all begin to suffer.

If you’re a busy professional, business owner, parent, athlete, or simply someone who feels like everyone has access to your time except you, this episode is for you. We’ll talk about why setting healthy boundaries isn’t selfish, why your nervous system needs periods of true “off” time, and simple strategies to help you reclaim your attention without sacrificing your goals.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

🎧 What You’ll Learn in This Episode:* Why constant accessibility keeps your nervous system activated * How notifications, emails, texts, and social media contribute to chronic stress * Why being responsive isn’t the same thing as being productive * The hidden costs of always being available * Five practical ways to create healthier boundaries around your time and attention * Why recovery starts with protecting your focus – not just taking time off

Check out these other relevant episodes:

• 1. How to Stay Consistent When You Don’t Feel Like It
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, July 6, 2026 and August 3!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: work-life balance, how to set boundaries at work, stress management, nervous system regulation, chronic stress, burnout prevention, overwhelmed professionals, digital overwhelm, constant notifications, decision fatigue, productivity and burnout, work boundaries, mental exhaustion, healthy habits for busy professionals

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Do you feel guilty when you rest? Do you find yourself saying things like, “I’ll relax after I finish this project.” Or, “I’ll take a day off once work slows down.” Or what about, “I’ll rest when I finally get caught up.” Hint: You will almost never be caught up.

If so, you’re not alone. Many high-achievers have unknowingly adopted the belief that rest is something they have to earn. The problem? That mindset often keeps us stuck in a cycle of chronic stress, mental exhaustion, and nervous system dysregulation.

In this episode of Making Shift Happen, we’re unpacking one of the biggest productivity myths out there: that your worth is tied to your output. The truth is that recovery isn’t a reward for hard work – it’s a requirement for sustainable performance. Whether you’re trying to improve your health, become more consistent with exercise, perform better at work, or simply feel like yourself again, learning how to rest without guilt may be one of the most important skills you develop.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

🎧 What You’ll Learn in This Episode:* Why so many high-achievers believe they have to “earn” rest * The hidden cost of constantly pushing through * How chronic stress impacts your nervous system and performance * Why recovery is one of the most productive things you can do * Five “permission slips” to help you redefine your relationship with rest * Practical ways to create recovery before burnout happens

Check out these other relevant episodes:

• 1. How to Stay Consistent When You Don’t Feel Like It
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, July 6, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: nervous system regulation, chronic stress recovery, productivity and burnout, why rest is important, recovery for high achievers, stress management, overwhelmed professionals, work-life balance, mental exhaustion, nervous system health

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Do you constantly feel too busy to exercise? Are your workouts the first thing to disappear when life gets hectic?

If so, in this episode of Making Shift Happen, we discuss why so many busy professionals struggle to prioritize fitness and health, and how to create a realistic schedule that supports long-term consistency.

You’ll learn why “finding time” doesn’t work, how your calendar reflects your priorities, and simple strategies to schedule workouts without guilt, overwhelm, or perfectionism.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

🎧 What You’ll Learn in This Episode:* Why busy professionals struggle to make time for exercise * The biggest scheduling mistakes people make * How to prioritize health when life feels overwhelming * The minimum effective dose of exercise for health and longevity * Why consistency matters more than perfection * How to schedule workouts around energy, not motivation * Building realistic habits that fit a busy life

Check out these other relevant episodes:

• 1. How to Stay Consistent When You Don’t Feel Like It
• 1. The Optimization Trap: Why Doing More Isn’t Helping
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, July 6, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: how to make time for exercise, busy professional fitness, how to stay consistent with workouts, exercise for busy people, health and fitness habits, work life balance and exercise, scheduling workouts, fitness for professionals, healthy habits for busy adults

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How do you stay consistent when you don’t feel motivated? In this episode of Making Shift Happen, we’re discussing one of the most important skills for long-term success: learning how to show up even when you don’t feel like it.

Whether you’re trying to improve your fitness, build healthier habits, grow your business, or simply become more consistent, relying on motivation alone isn’t enough. Sustainable progress comes from taking action despite imperfect circumstances. You’ll learn simple, practical strategies to overcome resistance, stop waiting for the perfect moment, and build the kind of self-trust that creates lasting results.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

🎧 What You’ll Learn in This Episode:* Why motivation is unreliable * The difference between motivation and consistency * How to build self-trust through action * Why lowering the bar can improve habit adherence * The Five-Minute Rule for overcoming procrastination * How to stop negotiating with yourself * Why progress is messy (and why that’s okay!) * Simple ways to stay consistent during stressful seasons of life

Check out these other relevant episodes:

• 1. The Optimization Trap: Why Doing More Isn’t Helping
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, July 6, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: how to stay consistent, motivation vs discipline, habit formation, overcoming procrastination, self discipline, consistency tips, mindset for success, healthy habits, personal growth, behavior change

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Do you feel like you’re constantly searching for the next supplement, habit, routine, or biohack to improve your health and performance through optimization?

In this episode of Making Shift Happen, we explore the hidden stress of optimization culture and why many high-achievers are accidentally making themselves more overwhelmed in the pursuit of self-improvement. You’ll learn why the basics still matter most, how over-optimization can contribute to nervous system dysregulation, and the five foundational habits that create sustainable health, energy, and performance.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

🎧 What You’ll Learn in This Episode:* Why optimization culture creates more stress * The difference between fundamentals and biohacks * How overthinking health can contribute to nervous system dysregulation * The 5 foundational habits that matter most * Why simplicity often outperforms complexity

Check out these other relevant episodes:

• 1. Are You High Functioning but Actually Exhausted? Nervous System Signs You’re Ignoring
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, July 6, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: nervous system regulation, stress management for high achievers, biohacking burnout, wellness overwhelm, optimization culture, healthy habits for busy professionals, chronic stress recovery, simplify your health, nervous system audit, self-improvement burnout

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You don’t have to be completely burned out or exhausted to have a dysregulated nervous system.

In this episode of Making Shift Happen, we explore the subtle and often overlooked signs of nervous system overload in high-achieving people like you. From feeling “wired but tired” to constant overstimulation, poor recovery, irritability, and mental exhaustion, this episode breaks down how chronic stress can quietly impact your health and performance.

You’ll learn practical ways to improve nervous system regulation, reduce stress stacking, and recognize the signs of overload before complete burnout occurs.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I am here to help!

🎧 What You’ll Learn in This Episode:* Subtle signs of nervous system dysregulation * Why high-achievers normalize chronic stress * The connection between stress and recovery * How overstimulation impacts energy and focus * Practical ways to regulate your nervous system

Check out these other relevant episodes:

• 1. The Invisible Stressors keeping You Exhausted
• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, June 1, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: nervous system regulation, stress management, decision fatigue, overstimulation, mental overload, digital overwhelm, high achiever stress, how to reduce stress, nervous system overload

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Feeling constantly overwhelmed, mentally exhausted, or unable to relax?

In this episode of Making Shift Happen, we explore the hidden stressors impacting your nervous system every day – including digital overload, multitasking, notifications, decision fatigue, and overstimulation.

You’ll learn how chronic low-level stress accumulates, why your nervous system may feel stuck in survival mode, and practical ways to reduce stress and improve recovery without overhauling your life.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself. Just take it already!

🎧 What You’ll Learn in This Episode:* What invisible stressors are * How overstimulation impacts nervous system regulation * Why multitasking and decision fatigue increase stress * The importance of transitions and recovery * Practical ways to reduce stress and improve energy

Check out these other relevant episodes:

• 1. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
• 1. Why You Feel Exhausted but Can’t Relax

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, June 1, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: nervous system regulation, stress management, decision fatigue, overstimulation, mental overload, digital overwhelm, high achiever stress, how to reduce stress, nervous system overload

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Do you struggle to relax, sit still, or truly disconnect from work, training, and constant stimulation?

In this episode of Making Shift Happen, we explore why high achievers often become addicted to being busy and how chronic stress and nervous system dysregulation can make slowing down feel uncomfortable.

You’ll learn how busyness impacts recovery, performance, energy, and mental health. Plus, you’ll learn practical strategies to regulate your nervous system and create more sustainable routines.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself. Just take it already!

🎧 What You’ll Learn in This Episode:* Why high achievers struggle to slow down * The nervous system effects of chronic busyness * Signs your brain is addicted to being busy and constant stimulation * How constant productivity impacts recovery * Simple ways to regulate your nervous system daily

Check out these other relevant episodes:

• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
• 1. Why You Feel Exhausted but Can’t Relax
• 1. You Can’t Out-train a Fried Nervous System

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, June 1, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, overwhelmed and exhausted, burnout vs stress, nervous system overload

Maybe you’re asking yourself the following questions – if so, listen in!

• how to calm nervous system after stress
• how to regulate my nervous system
• why am I so overwhelmed

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If you’ve taken my Nervous System Audit and realized you’re more stressed, overwhelmed, or dysregulated than you thought, then this episode is for you. 😉

In this episode of Making Shift Happen, I break down what to actually DO after recognizing signs of nervous system overload. Awareness is great, but action is better. You’ll learn practical strategies to improve nervous system regulation, reduce stress stacking, improve recovery, and build sustainable energy without overhauling your entire life.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself. Just take it already!

🎧 What You’ll Learn in This Episode:* What nervous system dysregulation actually means * Why stress stacking keeps you overwhelmed * Simple ways to regulate your nervous system daily * How recovery improves performance and consistency * Why small habits matter more than extreme routines

Check out these other relevant episodes:

• 1. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
• 1. Why You Feel Exhausted but Can’t Relax
• 1. You Can’t Out-train a Fried Nervous System

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, June 1, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, endurance athlete fatigue, overtraining vs recovery, overwhelmed and exhausted, burnout vs stress, nervous system overload

Maybe you’re asking yourself the following questions – if so, listen in!

• how to calm nervous system after stress
• nervous system reset techniques
• how to regulate my nervous system
• why am I so overwhelmed

View Details

Feeling tired, overwhelmed, or inconsistent in your life or your training? It might not be your training plan or one thing you’re doing wrong – instead, it might be your nervous system. In this episode of Making Shift Happen, we break down how to assess your stress levels using a simple Nervous System Audit and how chronic stress impacts performance, recovery, and energy.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself.

🎧 What You’ll Learn in This Episode:* Signs of nervous system dysregulation * Why stress affects how you feel overall in life, including your training performance * How to assess your current stress state and the health of your nervous system, without judgment

Check out these other relevant episodes:* 251. Why You Feel Exhausted but Can’t Relax * 250. You Can’t Out-train a Fried Nervous System * 222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Next Month Starts on Monday, May 4, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, endurance athlete fatigue, overtraining vs recovery, overwhelmed and exhausted, burnout vs stress, nervous system overload

Maybe you’re asking yourself the following questions – if so, listen in!

• why am I tired but can’t relax
• how to calm nervous system after stress
• nervous system reset techniques

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If you’ve been wondering why everything feels harder lately – your workouts, your work, your energy – you’re not alone.

In this episode of Making Shift Happen, we break down how chronic stress and nervous system overload impact performance, recovery, and energy levels for high-achieving professionals and endurance athletes. You’ll learn how to recognize the signs of being over capacity and how to improve recovery, reduce stress, and build sustainable performance without doing more.

🎧 What You’ll Learn in This Episode:* What “capacity” means in training and performance * Signs your nervous system is overloaded * Why high-achievers hit a performance wall * How stress accumulation impacts energy and recovery * Practical ways to increase capacity sustainably

Check out these other relevant episodes:* 251. Why You Feel Exhausted but Can’t Relax * 250. You Can’t Out-train a Fried Nervous System * 222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Month Starts on Monday, May 4, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, endurance athlete fatigue, overtraining vs recovery, overwhelmed and exhausted, burnout vs stress, nervous system overload

Maybe you’re asking yourself the following questions – if so, listen in!

• why am I tired but can’t relax
• how to calm nervous system after stress
• why high achievers can’t relax
• how stress affects athletic performance
• how to recover from burnout athletes
• how to improve recovery for cyclists
• nervous system reset techniques

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Do you ever feel completely exhausted, but the moment you try to relax, your brain won’t turn off? You’re not alone! And you’re not doing anything wrong.nIn this episode of Making Shift Happen, we’re diving into the common “tired but wired” state that many high-achieving professionals and endurance athletes experience. This is often a sign of nervous system dysregulation, where the body remains stuck in a heightened stress response even when it needs rest.

For mountain bikers, gravel cyclists, endurance athletes, and busy professionals trying to balance training, work, and life, this constant state of activation can impact recovery, sleep quality, performance, and overall energy levels. The good news? There are simple, practical ways to help your body downshift, so listen in.

🎧 What You’ll Learn in This Episode:* What it means to feel “tired but wired” * How the nervous system gets stuck in a stress response * Why high-achievers struggle to relax and recover * How chronic stimulation impacts sleep and recovery * The connection between stress, performance, and energy levels * Simple strategies to help regulate your nervous system

Check out these other relevant episodes:* 250. You Can’t Out-train a Fried Nervous System * 241. From Mountain Bike trails to Mindfulness with Karen Jarchow * 222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Month Starts on Monday, May 4, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: nervous system regulation, tired but wired, stress and recovery, burnout and performance, recovery for athletes, nervous system dysregulation, high achiever stress, mental fatigue and performance, cycling recovery strategies, endurance athlete recovery

Maybe you’re asking yourself the following questions – if so, listen in!

• why am I tired but can’t relax
• how to calm nervous system after stress
• why high achievers can’t relax
• how stress affects athletic performance
• how to recover from burnout athletes
• how to improve recovery for cyclists
• nervous system reset techniques

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If you’re a high-achieving professional or endurance athlete feeling constantly tired, overwhelmed, or inconsistent in your training, the issue may not be your program or plan, it may be your nervous system.

In this episode of Making Shift Happen, we explore how chronic stress and nervous system dysregulation impact performance, recovery, and consistency. You’ll learn how to recognize when your system is overloaded and how to implement simple strategies to improve recovery and build sustainable performance.

🎧 What You’ll Learn in This Episode:* What nervous system dysregulation is * How chronic stress impacts training performance * Why high-achievers struggle to down-regulate * How stress stacking affects recovery and energy * Simple techniques to support nervous system regulation * Why recovery is essential for long-term performance

Check out these other relevant episodes:* 246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day * 241. From Mountain Bike trails to Mindfulness with Karen Jarchow * 222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Month Starts on Monday, May 4, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: nervous system regulation athletes, stress and performance, burnout and training, recovery for endurance athletes, high achiever stress management, cycling recovery strategies, HRV and performance, overtraining vs under recovery

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If you feel inconsistent with your training, constantly tired, or like you “just can’t stay on track,” it might not be a motivation problem. It might be your mental load.

In this episode of Making Shift Happen, we’re breaking down how cognitive overload and decision fatigue are silently sabotaging your training, nutrition, and performance. This is especially true for busy, high-achieving professionals balancing careers, life, and endurance sports like mountain biking and gravel cycling.

You’ll learn how to reduce mental load, simplify your routines, and build systems that make consistency easier, without relying on more discipline or willpower.

🎧 What You’ll Learn in This Episode:* What mental load actually is and why it matters for athletes * How decision fatigue impacts training consistency * Why you’re not “lazy” – you’re overloaded * How cognitive overload affects nutrition and recovery * Practical strategies to reduce decision-making in your daily routine * How to build systems that support consistent training

Check out these other relevant episodes:* 248. You’re Not Unmotivated – You’re Overstimulated * 246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day * 241. From Mountain Bike trails to Mindfulness with Karen Jarchow

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Month Starts on Monday, April 6, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: mental load and performance, decision fatigue athletes, consistency in training, cycling performance mindset, endurance athlete habits, time management for athletes, training consistency tips, mindset for high performers, overwhelm and performance, systems vs motivation fitness

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Are you actually unmotivated, or just overstimulated? If you’re a high-achieving, career-driven person trying to balance work, training, and your health – but constantly feel distracted, tired, or inconsistent – this episode is for you.

In today’s modern, always-connected world, your brain is under constant stimulation from social media, notifications, work demands, and endless information. The result? Burnout, decision fatigue, and the feeling that you “just can’t get it together.” But I am here to assure you that you don’t have a motivation problem, you have an overstimulation problem.

In this episode of Making Shift Happen, we break down how overstimulation impacts your focus, energy, and consistency, and how to reset your nervous system so you can show up for your health without forcing it.

🎧 What You’ll Learn in This Episode* Why overstimulation is mistaken for lack of motivation * How social media and technology are draining your mental energy * The connection between nervous system regulation and consistency * Why high performers struggle with focus in modern life * Simple strategies to reduce overwhelm and regain control of your habits * How to create sustainable routines for fitness, nutrition, and recovery

Check out these other relevant episodes:* 247. Mindful Eating for Athletes: How to Fuel for Performance without Overeating * 246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day * 241. From Mountain Bike trails to Mindfulness with Karen Jarchow

Do you have nutrition and fitness goals? I’m your coach! If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong: Our Month Starts on Monday, April 6, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: overstimulation, lack of motivation, how to stay motivated, mental overload, reduce overwhelm, improve focus, nervous system regulation, digital detox, social media overwhelm, productivity tips for high achievers, consistency in fitness, habit building, burnout recovery, work life balance health, endurance athlete mindset, cycling performance tips, focus and discipline, attention span, dopamine overload, modern stress management

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Many endurance athletes swing between two extremes when it comes to nutrition: ignoring hunger signals until they’re ravenous or obsessing over every calorie and macro. But, there’s a smarter middle ground.

In this Mindful March episode of Making Shift Happen, we’re talking about how mindful eating can help athletes fuel better, manage hunger, and support performance without turning nutrition into a full-time job.

Mountain bikers, gravel cyclists, and endurance athletes often experience suppressed hunger after hard rides or efforts, which can lead to under-fueling early in the day and then overeating later at night. Learning how to recognize these signals – and when to eat even when you’re not hungry – can dramatically improve recovery, energy levels, and overall training consistency.

In this episode, you’ll learn simple strategies to eat with more awareness, improve your fueling habits, and support better performance on the bike.

What You’ll Learn in This Episode

• Why hard training can suppress hunger signals
• The difference between mindful eating and restrictive dieting
• How endurance athletes accidentally under-fuel early in the day
• Why late-night hunger is often a fueling problem, not a discipline problem
• Simple habits that help athletes eat more intentionally
• How mindful eating can improve energy, recovery, and performance

Check out these other relevant episodes:* 241. From Mountain Bike trails to Mindfulness with Karen Jarchow * 243. Navigating Concussions in Sports: Insights from an Expert * 12. 5 Simple Steps to Mindful Eating

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Month Starts on Monday, April 3, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast

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Can you really build stress resilience, improve focus, and support recovery in just one minute a day? Yes! And no, you don’t need a meditation cushion to do it. In this episode of Making Shift Happen, Coach Jen breaks down simple mindfulness practices for busy professionals, gravel cyclists, and mountain bikers who want better performance on and off the bike.

If you’ve ever thought: “I’m bad at meditation,” “My mind won’t stop racing,” or “I don’t have time for mindfulness,” then this episode is for you. You’ll learn how to incorporate one-minute mindfulness practices, breathing exercises, and somatic tools into your daily routine, including during rides, strength training, meals, and stressful workdays. Mindfulness isn’t about clearing your mind; it’s about building awareness.

Fortunately, that same awareness builds resilience as an athlete.

What You’ll Learn in This Episode

• What mindfulness really is (and what it’s not)
• Why you can’t “do meditation wrong”
• How to manage stress with simple breathing techniques
• How mindfulness improves cycling performance and recovery
• How to build emotional resilience as a high-performing athlete
• Easy mindful eating strategies for athletes
• A powerful legs-up-the-wall recovery practice for better sleep
• How to reduce stress in one minute or less

Mindfulness practice helps reduce stress among other things. Stress impacts your Heart rate variability (HRV), sleep quality, muscle recovery, cortisol levels, and decision-making under pressure (like on a race or bike course). For endurance athletes and strength-focused cyclists, stress management isn’t optional; it directly impacts training consistency, power output, and long-term performance.

So, by adding short, daily mindfulness exercises, you can help improve your focus during rides, enhance pacing awareness, support nervous system recovery, increase stress tolerance, and reduce reactive decision-making. This is one way you can take your performance and training to the next level.

Check out these other relevant episodes:* 241. From Mountain Bike trails to Mindfulness with Karen Jarchow * 243. Navigating Concussions in Sports: Insights from an Expert * 12. 5 Simple Steps to Mindful Eating

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Month Starts on Monday, April 3, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast

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Many cyclists adopt bodybuilding-style strength training in the gym, assuming it will improve power and endurance on the bike. However, research shows that heavy, low-volume strength training – and not high-rep hypertrophy training – improves cycling economy, maximal power output, and time trial performance.

In this episode, Coach Jen explains why bodybuilding workouts may interfere with cycling performance and outlines evidence-based strength training principles for mountain bikers and gravel cyclists.

In This Episode:

• The difference between hypertrophy and performance training
• Why excessive fatigue compromises endurance performance
• How heavy strength training improves cycling economy
• Proper rep ranges for cyclists
• The importance of power and neuromuscular training

Research Referenced:

1. Rønnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine and Science in Sports, 24(4), 603-612. https://doi.org/10.1111/sms.12104
   PMID: 23914932
2. Aagaard, P., & Andersen, J. L. (2010b). Effects of strength training on endurance capacity in top‐level endurance athletes. Scandinavian Journal of Medicine and Science in Sports, 20(s2), 39-47. https://doi.org/10.1111/j.1600-0838.2010.01197.x
   PMID: 20840561
3. Wilson, J. M. et al. (2011). Concurrent training. The Journal of Strength and Conditioning Research, 26(8), 2293-2307. https://doi.org/10.1519/jsc.0b013e31823a3e2d
   PMID: 22002517

Check out these other relevant episodes:

• 1. How to Stay Motivated When Winter Days Get Short and Cold
• 1. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 1. 5 Nutrition and Fitness Tips for Winter

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Month Starts on Monday, March 2, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast

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February is Heart Health Month, and in this episode of Making Shift Happen, we’re breaking down how busy gravel cyclists and mountain bikers can build a stronger heart, without adding more stress to your schedule.

Backed by research from the National Heart, Lung, and Blood Institute (NHLBI) and the National Institutes of Health (NIH), this episode covers practical, science-supported habits that improve cardiovascular health and cycling performance.

You’ll learn how to:

• Improve heart health through smart training and daily movement
• Fuel your body with simple, heart-healthy meals
• Use sleep and recovery to boost endurance and power
• Manage stress for better performance and long-term health
• Understand why knowing your health numbers matters

Whether you’re juggling work, family, and training – or just trying to ride stronger without burnout – this episode gives you realistic tools to support your heart, body, and mindset.

Check out these other relevant episodes:

• 1. How to Stay Motivated When Winter Days Get Short and Cold
• 1. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 1. 5 Nutrition and Fitness Tips for Winter

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Month Starts on Monday, March 2, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: heart health for cyclists, gravel cycling training, mountain bike fitness, endurance athlete heart health, cycling nutrition, cycling recovery, busy athlete training, cardiovascular health cycling, Shred Strong podcast

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In this episode, Liz Sampey (she/her), a Doctor of Physical Therapy and concussion specialist, shares her journey as an athlete and her experiences with concussion. Liz covers the basics of concussions and effective management strategies for recovery. Liz emphasizes the need for education and support in concussion care, highlighting the complexities of rehabilitation and the significance of addressing multiple systems affected by concussions. Lastly, Liz aims to empower athletes with knowledge to navigate recovery and promote a culture of safety in sports.

Give Dr. Liz Sampey a follow on Instagram here and find out more info on her programs and coaching on her website here. Photo credit to Evan Wilson.

Check out these other interviews:

• • 1. From Mountain Trails to Mindfulness with Karen Jarchow
  • 1. Annijke Wade: Advocating for All Cyclists
  • 1. From Pregnancy to Perimenopause with Holly Sato, MD

Do you have nutrition and fitness goals? I’m your coach!

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Month Starts on Monday, March 2, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: Liz Sampey, Eliza Sampey, physical therapist, concussion, athlete, injury, resilience, rehabilitation, sports, physical therapy, brain injury, endurance sports, concussion management

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Many cyclists notice an increase in hunger during winter training, even when riding fewer miles. This episode of Making Shift Happen explains why cold weather increases energy demands and how to fuel appropriately without fear of fat gain.

Coach Jen breaks down the physiology of cold exposure, nervous system stress, and strength training, while offering simple, practical fueling strategies for mountain bikers and gravel cyclists training through winter.

In this episode, we talk about

• Why cold temperatures increase calorie needs
• How winter training stress affects appetite
• Common fueling mistakes cyclists make in winter
• How to eat enough without over-tracking or restriction
• Why protein and meal timing can be more important to focus on
• How to prevent under-fueling and burnout

Check out these other relevant episodes:

• 1. How to Stay Motivated When Winter Days Get Short and Cold
• 1. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 1. 5 Nutrition and Fitness Tips for Winter

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Month Starts on Monday, March 2, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: winter training for cyclists, strength training for cyclists, winter training for athletes, endurance athlete mindset, winter nutrition, winter fueling

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In this episode of Making Shift Happen, Jen Kates interviews Karen Jarchow, a professional cyclist and coach, about her journey from professional racing to embracing a holistic approach to life and coaching. They discuss the importance of emotional and spiritual health, the power of breathwork, and Karen’s personal experiences with transformation and connection. Karen shares insights into her coaching philosophy and the development of her program, Where Spirit Meets Sport, which integrates mindfulness and holistic wellness into athletic training.

Give Karen a follow on Instagram @karenjarchow.coaching and find out more info on her programs and coaching on her website karen-jarchow.com. Be sure to subscribe to her newsletter to stay in touch with her!

Check out these other interviews:

• • 1. Annijke Wade: Advocating for All Cyclists
  • 1. From Pregnancy to Perimenopause with Holly Sato, MD
  • 1. Women’s Mountain Bike Network: Making an Impact for Women in Mountain Biking

Do you have nutrition and fitness goals? I’m your coach!

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Month Starts on Monday, February 2, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: Karen Jarchow, holistic health, breathwork, emotional health, spiritual health, professional cycling, coaching, mindfulness, transformation, connection, Making Shift Happen

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Winter training doesn’t fail because cyclists are lazy – it fails because expectations are unrealistic. In this episode of Making Shift Happen, Coach Jen Kates explores how identity-based habits can help cyclists stay consistent, strong, and motivated through the winter months without burning out. Instead of chasing perfection, this episode reframes winter training as a season for durability, strength, and habit-building.

In This Episode, You’ll Learn:

• Why all-or-nothing thinking shows up during winter
• How identity-based habits improve consistency
• What “showing up” really looks like in winter training
• Why winter is the foundation for spring fitness
• How small habits compound into big gains

Check out these other relevant episodes:

• 1. A Simple No-BS Way to Set Goals That Actually Stick
• 1. Using Your Core Values to Set Goals
• 1. Two Things Wrong With Your Goals

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Month Starts on Monday, February 2, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!

Keywords: new year fitness for cyclists, winter training for cyclists, strength training for cyclists, winter training for athletes, endurance athlete mindset, identity-based habits, habit-building, perfection, all-or-nothing mentality

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January is here, and so are the goals. But if you’ve ever felt overwhelmed, paralyzed, or burned out by goal setting before February even hits, then this episode is for you.

In this episode, Coach Jen breaks down a simple, sustainable approach to goal setting inspired by identity-based habits popularized by James Clear, without the pressure, perfectionism, or overplanning.

Instead of asking “What do I want to achieve?”
We ask the better question: “Who do I need to become, and what does that person do daily?”

In This Episode, You’ll Learn:

• Why most New Year’s goals fail by February
• How identity-based goal setting creates long-term success
• How to define the “version of you” who has already reached your goals
• What daily habits actually matter (and which ones don’t)
• How to simplify your goals
• Why consistency beats motivation every time

Check out these other relevant episodes:

• 1. Using Your Core Values to Set Goals
• 1. Two Things Wrong With Your Goals

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: holiday fitness for cyclists, mindful eating for athletes, memories over macros, holiday nutrition for cyclists, winter training for cyclists, strength training for cyclists, food freedom for athletes, endurance athlete nutrition mindset

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The holidays can feel like a minefield for athletes trying to balance fitness goals, family time, and food freedom. In this episode of Making Shift Happen, coach Jen Kates breaks down how to navigate holiday eating and training with confidence using the “memories over macros” mindset.

Instead of tracking every bite or throwing structure out the window, you’ll learn how to practice mindful eating, recognize hunger cues, choose foods you truly enjoy, and maintain fitness with simple, realistic non-negotiables. This episode is perfect for cyclists and active adults who want to enjoy the holidays and feel strong heading into the new year.

In this episode, you’ll learn:

• Why tracking macros during the holidays often increases stress instead of results
• How mindful eating helps regulate hunger and fullness cues
• The power of slowing down meals to improve digestion and satisfaction
• How to intentionally choose holiday foods you genuinely enjoy
• Why “memories over macros” leads to better long-term consistency
• How to set 2-3 simple non-negotiables that keep fitness goals intact
• How strength training and light structure can support holiday balance

Check out these other relevant episodes:

• 1. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 1. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 1. How to Develop Durability on the Bike

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: holiday fitness for cyclists, mindful eating for athletes, memories over macros, holiday nutrition for cyclists, winter training for cyclists, strength training for cyclists, food freedom for athletes, endurance athlete nutrition mindset

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Just finished a hard training block (like the Rapha Festive 500) and feel completely wrecked? In this episode, Coach Jen breaks down how cyclists should recover after intense training blocks so you can absorb your fitness gains instead of burning out.

Whether you’re a gravel cyclist, mountain biker, or endurance athlete stacking big winter miles, this episode covers science-backed recovery strategies including sleep, nutrition, nervous system regulation, parasympathetic breathwork, mobility, and how to safely return to training intensity.

Learn how to calm your central nervous system, speed up recovery, prevent injury, and maintain motivation after demanding bike challenges, without losing the fitness you worked so hard to build.

In this episode, you’ll learn:

• Why recovery is where cycling fitness actually improves
• How the Rapha Festive 500 (and similar challenges) stress the nervous system
• Signs you need recovery vs. more training
• How parasympathetic breathwork accelerates recovery
• Simple breathing drills to calm the CNS after hard rides
• What to eat after a heavy training block
• How to structure recovery days without losing fitness
• When to safely reintroduce intensity
• Why mental recovery matters just as much as physical recovery

Check out these other relevant episodes:

• 1. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 1. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 1. How to Develop Durability on the Bike

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: cycling recovery strategies, how to recover after hard cycling training, Rapha Festive 500 recovery, cyclist nervous system recovery, parasympathetic breathwork for athletes, winter cycling recovery, endurance cycling recovery tips, gravel cycling recovery, mountain bike recovery, CNS fatigue cycling

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Struggling to stay motivated in the winter as daylight disappears and winter temperatures drop? You’re not alone. In this episode, Coach Jen dives into the REAL reasons winter zaps cyclist motivation – from circadian rhythm shifts to seasonal mood changes – AND gives you the tools to stay consistent, energized, and strong all winter long.

Learn how to fight the winter training slump, build cozy training rituals, stay accountable, adjust your workouts for winter success, and keep your cycling fitness sharp until spring. If you’re feeling sluggish, unmotivated, or out of sync with your routines, this episode will help you shift your mindset, reboot your habits, and reclaim your momentum.

What You’ll Learn in This Episode:

• Why winter kills cyclist motivation (and why it’s not your fault)
• How daylight, melatonin, and temperature changes impact training
• Practical tips to stay consistent when it’s dark and cold
• How to make winter training easier and more enjoyable
• Why strength training is key for maintaining fitness during winter
• Simple winter-proof habits to boost mood, energy, and recovery
• How to rebuild confidence and consistency when routines shift

Check out these other relevant episodes:

• 1. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 1. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 1. How to Develop Durability on the Bike

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: winter cycling motivation, how to stay motivated in winter, cyclist winter training tips, winter training slump, off-season cycling routines, indoor cycling motivation, circadian rhythm winter training, cycling strength training winter, how to maintain fitness in winter, cycling motivation loss

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In this episode, Coach Jen breaks down how to make indoor cycling more enjoyable, more efficient, and way less mentally painful this winter. If you struggle with motivation during indoor trainer rides – whether you’re a mountain biker, gravel cyclist, or roadie – this is your go-to guide for staying consistent without losing your sanity.

Learn why indoor training feels harder, how to fix common comfort issues, simple interval workouts to make time go faster, and how to use cadence variations to build better fitness. Plus, discover small upgrades that make a huge difference in your winter riding experience.

This episode is packed with practical coaching tips to help you ride smarter, stay motivated, and arrive in spring stronger than ever.

Check out these other relevant episodes:

• 1. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 1. The Secret Off-Season Training Formula
• 1. Off-Season Strength Training for Cyclists: Build Your Best Season Yet

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: indoor cycling tips, winter cycling training, bike trainer workouts, indoor riding motivation, winter training for cyclists, mountain biking indoor training, gravel cycling winter workouts, cadence drills for cyclists, indoor bike trainer setup, how to enjoy indoor riding, cycling intervals indoors, trainer comfort tips, winter strength training for cyclists, Shred Strong program, off-season training for cyclists

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In this highly practical episode, Coach Jen is breaking down how to make indoor cycling trainer rides suck significantly less this winter. Learn how to reduce friction, create a motivating trainer setup, build smarter (and shorter!) workouts, use power-based intervals effectively, and understand why strength training makes indoor rides dramatically more comfortable. If you’re tired of dreading your indoor trainer, this episode is your new winter survival guide.

Check out these other relevant episodes:

• 1. The Secret Off-Season Training Formula
• 1. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 1. How to Develop Durability on the Bike

Do you have nutrition and fitness goals? I’m your coach! If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: indoor cycling tips, indoor trainer, trainer motivation, winter training cycling, make trainer rides easier, mountain bike winter training, indoor riding hacks, Zwift motivation, cycling strength training winter, Shred Strong program

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In this episode of Making Shift Happen, Coach Jen breaks down the REAL off-season training formula that helps mountain bikers and gravel cyclists get fitter without burnout. Learn how to reduce training volume, maintain motivation, build strength, and avoid trainer fatigue, all while setting yourself up for a stronger spring season.

What You’ll Learn:

• Why training less in winter can actually make you fitter
• How to reduce volume without losing performance
• The mental shift that keeps motivation alive
• How to keep indoor trainer sessions fun and doable
• The essential role of strength training in the off-season
• A simple, effective weekly winter training structure
• Why consistency beats intensity in the off-season
• How to avoid burnout and still improve fitness

This is perfect for mountain bikers, gravel cyclists, busy professionals, and anyone who wants to maintain fitness without suffering through the winter. Plus, learn more about the #ShredStrong program’s winter phase that starts on January 5th – the ultimate off-season strength and conditioning plan for cyclists. Or, work with Jen 1:1 by applying to work with her here: https://wvy4j2tn9vy.typeform.com/to/efp8oWSk

Check out these other relevant episodes:

• 1. Strength Training for Pain-Free Knees
• 1. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 1. How to Develop Durability on the Bike

Research referenced in this episode: PMID 40632222

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

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In this interview, Jen shares the mic with her dear friend, Annijke Wade. They dig deep into Annijke’s mission to advocate for others in the mountain biking community. Annijke shares her evolution as a mountain biker over the years, how she’s embraced life as an adaptive cyclist through her strong mindset, and her plans to inspire and elevate others through her mission and work. Representation matters, friends – and we need a strong voice and spirit to help push for greater representation in all facets of the cycling (and other outdoor sports) world.

Annijke is always elevating the work and voices of others, and now it’s time to shine the light on her own powerful voice. Give Annijke a follow on Instagram @geodesicdome and be sure to watch her short film, Mystic Rider, here. Photo credit to Jay Melena @jaystone_m.

Check out these other relevant interviews:

• 1. Inclusivity in Mountain Biking with Brooke Goudy
• 1. MTB Gains: Strength Training Secrets with a PT Who Rides

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, so you can get results faster.

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Winter is coming… and with it, the temptation to trade your saddle for a couch. In this episode, Coach Jen Kates shares how mountain bikers and gravel cyclists can maintain (and even build) bike fitness through the colder months – without burning-out or losing motivation.

Learn how to balance smart strength training, targeted rides, and mindset shifts that help you stay consistent all season long. Plus, get the scoop on our #ShredStrong program, kicking off the winter phase on January 5th – the ultimate off-season strength and conditioning plan for cyclists. Or, work with Jen 1:1 by applying to work with here here: https://wvy4j2tn9vy.typeform.com/to/efp8oWSk

What You’ll Learn:

• How much cycling volume you really need to maintain fitness this winter
• The best strength training strategies for cyclists in the off-season
• Why less riding doesn’t mean losing progress
• Simple ways to boost motivation and avoid burnout
• How #ShredStrong and 1:1 coaching helps you train smarter, not harder

Check out these other relevant episodes:

• 1. Strength Training for Pain-Free Knees
• 1. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 1. MTB Gains: Strength Training Secrets with a PT Who Rides

Research referenced in this episode:

• PMID 2314932: https://pubmed.ncbi.nlm.nih.gov/23914932/ (Note: Research shows that adding strength/resistance training to endurance training can improve endurance outcomes for cyclists, not necessarily that you need to reduce endurance training miles/volume by 30%.)

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

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Feeling knee pain on the bike (or in life)? You’re not alone, and it doesn’t have to be your norm. In this episode of Making Shift Happen, Jen breaks down why knees hurt (even when your bike fit is fine), why isometric strength training (like wall-sits) is a powerful tool, and how supporting hips and ankles will give your knees the backup they deserve.

You’ll learn:

• Why knee pain shows up for cyclists and what real causes are (it’s not just your saddle height)
• How isometric wall-sits and other iso exercises reduce knee/tendon pain and build resilience (evidence included)
• How to structure your off-season strength and mobility plan for pain-free knees next season
• Why the upcoming #ShredStrong program (starts Nov 3rd – details below!) is the best way to build the strength system your knees demand

Check out these other relevant episodes:

• This episode also includes the link for the free PDF on bike fit: 219. MTB Gains: Strength Training Secrets with a PT Who Rides
• 1. Combining Bike Fit and Physical Therapy with Natalie Colins, DPT

Research referenced in this episode:

• PMID 31033611
• DOI: 10.2147/OAJSM.S136653

#ShredStrong: Our Fall Cycle Starts on Monday, November 3, 2025!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall cycle in November! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

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If you’ve ever felt that familiar low back pain mid-ride, you’re not alone… but it doesn’t have to be that way. In this episode of Making Shift Happen, Coach Jen breaks down the real reasons your low back hurts on the bike and the proven strength and mobility strategies to fix it, for good.

You’ll learn:
✅ The top causes of cycling-related low back pain
✅ Simple strength moves to build a more resilient spine
✅ Why glutes, hips, and thoracic mobility matter
✅ How off-season strength training can keep you pain-free next season

Check out these other episodes:

• This episode also includes the link for the free PDF on bike fit: 219. MTB Gains: Strength Training Secrets with a PT Who Rides
• 1. Combining Bike Fit and Physical Therapy with Natalie Colins, DPT

#ShredStrong: Our Fall Cycle Starts on Monday, November 3, 2025!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall cycle in November! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

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Ever wonder why your legs suddenly feel like molten lava halfway through a long climb? 😅 You can thank your lactate threshold for that.

In this week’s episode, I’m breaking down lactate threshold training simply, with no science degree required. You’ll learn what it actually is, how to estimate it using simple field tests (even without fancy gear!), and how to use it to train smarter this off-season.

Plus, I’ll share four go-to workouts you can plug into your week to build fatigue resistance, endurance, and on-bike strength, so you can ride longer, recover faster, and crush next season with confidence.

Here’s what you’ll learn:
🔥 What lactate threshold actually means (and why it matters for gravel + MTB cyclists)
🚴‍♀️ How to estimate your threshold without a fancy lab or power meter
💪 Four key workouts to boost endurance and fatigue resistance
🏋️‍♀️ Why off-season strength training makes all of this even more effective

Check out these other episodes:

• 1. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 1. Why Gravel + MTB Ride Wreck You (and How to Recover Smarter)
• 1. MTB Gains: Strength Training Secrets with a PT Who Rides

#ShredStrong: Our Fall Cycle Starts on Monday, November 3, 2025!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall cycle in November! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

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Join me in this episode as I dive into the inspiring journey of Hannah Reese, the visionary founder of Flow Formulas. Discover how Hannah transformed her personal challenges with food allergies into a thriving business that revolutionizes sports nutrition.

In this episode, Hannah shares her passion for cycling, the pivotal moments that led to the creation of Flow Formulas, and her commitment to sustainability and inclusivity. Whether you’re an endurance athlete or simply curious about innovative entrepreneurship, this episode offers insights and motivation to fuel your own success. Tune in and be inspired by Hannah’s story and how Flow Formulas can help you find your energy flow!

👉 Check out Flow Formulas’ website: https://flowformulas.com/. Use code JEN15 to save some money on your orders (plus, all money raised goes back to the Colorado Mountain Bike Organization to support local trails).

👉 Tap here to follow Flow Formulas on Instagram.

Check out these other episodes:

• 1. How to Fuel Effectively on Race Day
• 1. MTB Gains: Strength Training Secrets with a PT Who Rides
• 1. How to Master Hydration

#ShredStrong: Our Fall/Winter Cycle Starts on Monday, November 3, 2025!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

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Fall is here, the days are shorter, and your rides might be winding down – but your fitness doesn’t have to! In this episode, I’m talking about why the off-season is the perfect time to start strength training for mountain bikers and gravel cyclists.

Here’s what you’ll learn:
✨ Why Fall + Winter are prime time for gym gains
✨ The biggest myths about strength training for cyclists (and the truth)
✨ Simple ways to start lifting without overwhelm
✨ How strength training makes you more durable, powerful, and faster on the bike

Think of this as your off-season advantage – a way to turn downtime into your best riding season yet.

And if you want the guesswork taken out? My #ShredStrong strength training program starts November 3rd and gives you the exact workouts you need to get stronger without feeling overwhelmed.

👉 Tap here to join: shifthumanperformance.com/shredstrong

Check out these related episodes + references:

• 1. How to Develop Durability on the Bike
• 1. MTB Gains: Strength Training Secrets with a PT Who Rides
• 1. How to Create a Strength Workout
• Research referenced in this episode: https://pubmed.ncbi.nlm.nih.gov/24862305/

#ShredStrong: Our Fall/Winter Cycle Starts on Monday, November 3, 2025!#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

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Gravel and mountain bike riders – do you ever wonder why your rides may wreck you? This episode is for you. I’m unpacking what happens to your body when you leave smooth roads behind and enter the world of rocks, roots, vibration, and uneven terrain.

I dive deep into:

• Why gravel/singletrack eats up more energy (vibration, rolling resistance, micro-muscle work)
• What strength & stability you need (core, grip, posture) to ride harder and recover quicker
• How to adapt your training and recovery so you don’t end up beat, broken, or burnt out
• Nutrition tips to fuel the rough: protein, electrolytes, and enough carbs
• Gear & technique hacks: tires, posture, line choice, letting the bike do some of the work

Studies referenced if you want to nerd-out:
• “Effects of vibration on efficiency in off-road cyclists” (PMID 33948546)
• “Strength Training Improves Performance and Pedaling Characteristics in Elite Cyclists” (PMID 24862305)
• “Optimizing strength training for running and cycling endurance performance” (PMID 23914932)

If you ride gravel or mountain bike, or you want to get into it without paying the price in soreness and fatigue, then this is the episode to guide your next few weeks of training.

Check out these related episodes:

• 1. How to Develop Durability on the Bike
• 1. How to Finally Stop Bonking Mid-Ride

#ShredStrong: Our Fall/Winter Cycle Starts on Monday, November 3, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists – you can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & 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 fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Bonking isn’t just annoying – it limits your performance, enjoyment, and confidence. Get this right, and you’ll ride stronger, feel faster, and stay powerful late into the ride. Plus: fewer bonk stories, more race-day wins.

Episode highlights:

• WHY bonking happens. Spoiler: it’s not just being tired, it’s literally running out of glycogen (your “gas tank”).
• The 4-step bonk-proof plan: Fuel Pre-Ride → Fuel During → Hydrate → Train Smart.
• Science-backed fueling guidelines (ACSM + peer-reviewed research).
• Strength training as your secret weapon – it’s proven to improve performance and delay fatigue in cyclists.
• Realistic, actionable tips… no complicated math or lofty expectations.
• Your next step: apply to work with me in my 1:1 Peak Performance Program to unlock power, endurance, and confidence on + off the bike – application link is here.

Check out these related episodes:

• 1. How to Develop Durability on the Bike
• 1. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 1. What is Your Sweat Rate?

#ShredStrong: Our Fall/Winter Cycle Starts on Monday, November 3, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists – you can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & 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 fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Life doesn’t always follow your training plan, and that’s okay. In this episode, I’ll teach you how to pivot your strength and cycling workouts when work, family, or stress throw curveballs. You’ll learn my “3 R Framework” (Reduce, Replace, Reschedule) so you can stay consistent, avoid burnout, and actually build resilience as a busy professional who loves to ride.

We’ll cover:

• Why adaptable training beats rigid plans for long-term success
• How to pivot when you’re short on time, energy, or equipment
• The mindset shift that separates thriving athletes from frustrated ones
• Actionable steps to create your own adaptable training toolkit

Whether you’re balancing a demanding career or just navigating life’s chaos, this episode will help you train smarter, stay consistent, and feel empowered.

📚 Research References (updated since recording this episode, so the names mentioned may not match the references below):

1. For flexible/auto-regulated programming (vs. rigid): McNamara JM, Stearne DJ. Flexible non-linear periodization compared with a traditional training model in strength training. J Strength Cond Res. 2010;24(1):17–22. PMID: 20042923. This RCT shows a flexible (athlete-choice) approach can produce equal or better strength gains than a fixed plan, which is useful evidence for adapting training when life gets busy.
2. For cutting volume while keeping intensity to maintain or improve performance:
   1. Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Med Sci Sports Exerc. 2007;39(8):1358–65. PMID: 17762369. Best outcomes occurred when volume was reduced ~41–60% while maintaining intensity and frequency. PubMed
   2. Shepley B et al. Physiological effects of tapering in highly trained athletes. J Appl Physiol. 1992;72(2):706–11. PMID: 1559951. A 7-day high-intensity/low-volume taper improved performance vs. other tapers.
   3. Spiering, Barry A., et al. “Maintaining Physical Performance.” Journal of Strength and Conditioning Research, vol. Publish Ahead of Print, no. 5, 24 Feb. 2021, https://doi.org/10.1519/jsc.0000000000003964.

Check out these related episodes:

• 1. MTB Gains: Strength Training Secrets with a PT Who Rides
• 1. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 1. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong: Our Next Cycle Starts on Monday, September 1, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & 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 fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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You’ve seen HRV pop up on your stats screen. Now, meet your new secret weapon. In this episode, I break down what Heart Rate Variability (HRV) really means, why it’s the ultimate gauge of balance between “fight or flight” and “Netflix & chill,” and how it matters for mountain bikers and gravel cyclists.

• Learn how HRV trends can reveal overtraining, readiness, or even illness.
• Hear about a real mountain biking study where HRV stayed low after a 3-day race.
• Understand the link between HRV and aerobic fitness gains.
• Discover simple, accessible strategies to boost HRV, such as breath work, bedtime routines, recovery rest days, and smart training tweaks.
• Use HRV not as a judgment, but as a powerful tool to optimize performance.

Research and resource links used for this episode:

• https://pubmed.ncbi.nlm.nih.gov/36593493/
• https://magazinebike.com/2025/05/06/heart-rate-variability-training-hrv
• https://www.mdpi.com/1660-4601/18/14/7636

Check out these related episodes:

• 1. How to Develop Durability on the Bike
• 1. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 1. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong: Our Next Cycle Starts on Monday, September 1, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Learn more about the program and sign-up HERE!

Do You Want a Coach to Help Make Training & 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 fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Durability isn’t just about going the distance – it’s about how well you hold up during it.

In this episode of Making Shift Happen, I share how cyclists (whether you’re a mountain biker, gravel grinder, or roadie) can build true, long-lasting durability, both mentally and physically. You’ll learn how strength training, proper fueling, sleep, and even mindset work together to keep you riding stronger, longer, and with less risk of burnout or injury.

We cover:

• What durability really means (and why it matters)
• How to use strength training to improve fatigue resistance
• Mental strategies to push through tough moments
• Nutrition and sleep tips to support long-term gains
• Why consistency trumps hero workouts every time

🧠 Research References:

1. Mujika, I. (2021). “The Durability Concept in Endurance Sports.” Sports Medicine. https://doi.org/10.1007/s40279-021-01489-0
2. Rønnestad, B. R., & Mujika, I. (2014). Strength training improves endurance performance. Scand J Med Sci Sports. https://doi.org/10.1111/sms.12104
3. Martin, K., et al. (2022). Mental fatigue and endurance performance. JASP. https://doi.org/10.1080/10413200.2022.2066892
4. Stellingwerff, T., et al. (2020). Nutritional strategies to optimize training adaptation. Nutrients. https://doi.org/10.3390/nu12051352
5. Fullagar, H. H. K., et al. (2020). Sleep and athletic performance. Sleep Health. https://doi.org/10.1016/j.sleh.2019.09.002
6. Jones, T. W., et al. (2023). Training load and injury risk. Int J Sports Physiol Perform. https://doi.org/10.1123/ijspp.2022-0290

To learn more about strength training, check out these episodes:

• 1. What to Eat Before Bike Rides
• 1. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 1. The Surprising Side Effect of Strength Training
• 1. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, September 1, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#Fit + Fed to Shred Interest List – NEXT ROUND STARTS IN LATE 2025!WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

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Many cyclists obsess over VO₂max, but what if that number isn’t telling the full story? In this episode, I break down what VO₂max actually measures, its limits as a performance predictor, and which metrics (like FTP, lactate threshold, and durability) can matter more for mountain bikers and gravel cyclists.

You’ll learn how to structure your training to improve what really counts, and why strength training should absolutely be part of your routine. Whether you’re an intermediate rider or an experienced racer, this episode will help you train smarter, not just harder.

✅ What You’ll Learn:

• What VO₂max really is (and what it isn’t)
• Why lactate threshold and FTP are better performance predictors
• The science behind durability and how to train it
• How strength training improves cycling economy and fatigue resistance

🧠 Research References:

1. Joyner & Coyle (2008). Endurance exercise performance: the physiology of champions. https://doi.org/10.1152/physrev.00047.2007
2. Faude et al. (2009). Lactate threshold concepts: how valid are they? https://doi.org/10.1007/s00421-009-1293-x
3. Maunder et al. (2021). Durability in endurance training: from theory to practice. https://doi.org/10.1136/bjsports-2021-104098
4. Rønnestad & Mujika (2014). Optimizing strength training for running and cycling endurance performance: A review. https://doi.org/10.1519/JSC.0000000000000409

To learn more about strength training, check out these episodes:

• 1. The Surprising Side Effect of Strength Training
• 1. How to Create a Strength Workout
• 1. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, August 4, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#Fit + Fed to Shred Interest List – NEXT ROUND STARTS IN LATE 2025!WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

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What if strength training could actually make you a better—and more durable—mountain biker?

In this episode, I chat with Jessie Duppler, a physical therapist and fellow rider from Chain Reaction Physical Therapy in Prescott, AZ. We talk about how strength training improves performance on the bike, how to make it work even if you hate the gym, and what to prioritize if you’re short on time. Whether you’re chasing podiums or just want to ride pain-free longer, this one’s for you.

To learn more about Jessie or to follow her, check out these links here:

• Website: https://www.chainreactionpt.com/
• Instagram: https://www.instagram.com/chainreactionpt
• YouTube: https://www.youtube.com/@chainreactionPT

To learn more about strength training, check out these episodes:

• 1. The Surprising Side Effect of Strength Training
• 1. How to Create a Strength Workout
• 1. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, July 7, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#Fit + Fed to Shred Interest List – NEXT ROUND STARTS IN LATE 2025!WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

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Feeling stuck in the “intermediate” zone with your MTB skills on the trails? Do you want to ride more confidently, tackle tougher features, or maybe (finally!) try racing?

This episode is your guide to making BIG gains in your mountain biking skills—without the overwhelm. 🙌 I’m breaking it down into just 5 powerful shifts that can help you ride stronger, smarter, and more boldly on the bike. Let’s help you progress from an intermediate to and advanced rider!

PLUS: I’m sharing all the details about the VNTRbirds Rider to Racer program that starts Monday, June 23rd—your step-by-step guide to going from weekend rider ➡️ confident racer. You can learn more and register here: https://www.eventcreate.com/e/rider-to-racer-program-summ

• Scholarships available
• Registration closes SOON!

To learn more about mindset or racing, check out these episodes:

• Episode 30. Race to Finish Mentality
• Episode 62. How do I Use Visualization?
• Episode 61. How do You Overcome Fear After a Crash?

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, July 7, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#Fit + Fed to Shred Interest List – NEXT ROUND STARTS IN LATE 2025!WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

View Details

Today, I’m talking about protein supplements, amino acids, surgery, and recovering from injury.🤕🩼

If you’ve ever wondered whether a scoop of whey or a few grams of essential aminos in a protein supplement could help someone recover faster from hip or knee replacement surgery (and maybe even just injury or reduced training), then you’re in for a treat.

I’m breaking down the latest 2025 meta-analysis that’s all about this. Grab your shaker bottle—and let’s make shift happen!

Here’s the link to the research journal publication so you can nerd-out on it: https://josr-online.biomedcentral.com/counter/pdf/10.1186/s13018-025-05847-4.pdf

To learn more about nutrition tips for cyclists, check out these episodes:

• 1. Using Protein as a Recovery Tool
• 1. Four Ways to Eat More Protein
• 1. How Much Protein Should I Eat and Why?

#Fit + Fed to Shred Interest List – NEXT ROUND STARTS IN LATE 2025!WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, July 7, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Today, we’re diving into something everyone is talking about without even realizing it… but few actually understand: metabolic flexibility.

Think of metabolic flexibility as your body’s ability to shift gears efficiently, burning fat when it makes sense, using carbs when it’s time to perform, and doing it all without crashing or constantly needing a snack.

If you’ve ever hit a wall in your workouts, struggled with energy crashes, or felt like your “clean eating” isn’t working anymore, then this episode is for you. Let’s make shift happen.

To learn more about nutrition tips for cyclists, check out these episodes:

• 1. Why Zone 2 Endurance is Crucial in Your Training
• 1. Q+A on Zone 2 Endurance

#Fit + Fed to Shred Interest List – Starts June 9, 2025!Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, July 7, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Knowing how to fuel for early morning training can help you maintain performance and power on and off the bike and in and out of the gym. It can also help you learn how to recover properly since you aren’t under-fueling before harder training efforts. Give this episode a listen to learn about the 3 things you can focus on when time is crunched in the morning before your bike rides and/or training.

To learn more about nutrition tips for cyclists, check out these episodes:

• Part 1: How to Fuel Before Bike Rides
• Part 2: How to Fuel During Bike Rides
• Part 3: How to Fuel After Bike Rides

#Fit + Fed to Shred Interest List – Start June 9, 2025!Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, June 2, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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We talk a lot about what to eat before, during, and after your bikes rides… but we don’t talk enough about what NOT to eat before bike rides.💩😳

Give this episode a listen to make sure that you’re eating the RIGHT things before your bike rides – and avoiding the things that may leave you running for la toilette!😉

To learn more about nutrition tips for cyclists, check out these episodes:

• Part 1: How to Fuel Before Bike Rides
• Part 2: How to Fuel During Bike Rides
• Part 3: How to Fuel After Bike Rides

#Fit + Fed to Shred Interest List – Start June 9, 2025!Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, June 2, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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As riding season ramps up, mountain bikers and gravel cyclists need to rethink their nutrition. Learn how to fuel longer rides, recover better, and keep energy steady with smart seasonal strategies with these nutrition tips for cyclists.

Also, if you’re you feeling fatigued, having difficulty sleeping, and getting moody AF? Those could be signs that you’re not fueling enough for the added hours in the saddle. Give this episode a listen to make sure you are fueling enough – and effectively – for your increased riding this season! 🙌

To learn more about nutrition tips for cyclists, check out these episodes:

• Part 1: How to Fuel Before Bike Rides
• Part 2: How to Fuel During Bike Rides
• Part 3: How to Fuel After Bike Rides
• 1. Are You Overtraining?
• 1. How to Lose Body Fat Without Sacrificing Performance

Total Daily Energy Expenditure (TDEE) Calculators I share in this episode include:

• Precision Nutrition Calculator: https://www.precisionnutrition.com/nutrition-calculator
• TDDE Calculator: https://tdeecalculator.net/

#Fit + Fed to Shred Interest List – Start June 9, 2025!Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, June 2, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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So, you’ve decided you’re ready to change – that’s awesome! But are you WILLING to make the change? (It’ll get uncomfortable and not many people love to be uncomfortable.) Are you ABLE to make the change? Or do you need a little support from someone – like a coach – to make it happen?🤔

Give this episode a listen to learn how your readiness, willingness, and ability come into play when it comes to making lasting change in your life.🙌

Here are some other episodes that you should check out:

• 1. How to Change Your Environment for Your Success
• 1. Stop Half-Assing Your Life
• 1. Creatine and Women

#Fit + Fed to Shred Waitlist – Start June 9, 2025!Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, June 2, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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With the snow melting and the weather cooperating more for some more riding, let’s get your bike ready for some more miles! Give this episode a listen to learn the simple steps you can take to check your bike to make sure it’s ready to shred with you.🎧

Also, if you want to check out my cockpit blooper video that I mention in this episode, tap right HERE for some laughs. 😉

Lastly, if you’re in the Denver area and want to learn more about bike maintenance with some hands-on mechanic’s clinics, then check out the COMBA Women’s Program – our first one of 2025 is on May 7th! You can learn more and register HERE. I’ll be teaching at these clinics throughout the season!

Here are some other episodes that you should check out:

• 1. Flat or Clipless Pedals – Part 2
• 1. Flat or Clipless Pedals?
• 1. How to Get Started in Mountain Biking

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, May 5, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Distractions obliterate your focus. By not fully-investing your attention into your work or task at hand, you are doing your brain and body a disservice. So, instead of half-assing your focus and rest, learn to set boundaries in order to limit your distractions, and your focus and health will soar!

You will feel more present in all that you do. You will have more energy, and you will even become a better human along the way. Why not try to half-ass your life less?

To learn more about Steve Magness, who was the inspiration for this episode, visit his site here: https://www.stevemagness.com/. I highly recommend his book, “Do Hard Things.”

Here are other related episodes worth checking out:

• 1. How to Live la Pura Vida
• 1. What Can You Get Out of a Morning Routine?

If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, May 5, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Creatine is one of the most researched supplements in the world, and it is found to be safe and effective. However, creatine use among women is vastly under-researched (what else is new?). Recent research is including more women (which we desperately need!), and the current research is showing that women store and synthesize less creatine than males. In this episode, I explain the differences between women and men when to comes to creatine supplementation, and how dosage can be adjusted, if at all.

Here’s the study I referenced in this episode if you’d like to nerd-out on it with me: PMID 33800439: https://pubmed.ncbi.nlm.nih.gov/33800439/

Here are other episodes worth checking out:

• 1. All About Creatine and Q+A
• 1. The Downsides and Dangers of Supplements

Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, May 5, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Despite supplements sometimes being beneficial and having a relatively low-risk profile, there are some downsides and dangers to supplements. In this episode, I share some things to look out for when it comes to supplements, as well as a couple of things you can do to keep your safety and health in check if you decide to supplement.

Some things you can look for on the labels of your supplements are that the supplement company practices Good Manufacturing Practice (GMP) and you get some bonus points if they are third-party tested for accuracy and quality (this will usually cost more). Also, here are some resources for you:

• You can learn more here on the FDA’s website if you are in the United States: https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
• https://examine.com/ is an excellent resource for learning more about supplements and which ones may be beneficial for you, once you speak with your qualified medical professional.

Here are other episodes worth checking out:

• 1. All About Creatine and Q+A
• 1. Q+A on Collagen Protein

Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, May 5, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Financial goals don’t have to be about money – they can be about other things that impact your money and investments.

This also includes how you choose to invest your TIME, which is fleeting, fam. ⏰ How do you want to invest your time and energy in 2025?🤔

Here are other episodes worth checking out:

• 1. Do You Really Need to Walk 10k Steps Per Day?
• 1. Inclusivity in Mountain Biking with Brooke Goudy

Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on April 7, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Overwhelm, stress, and anxiety can feel daunting. The 3-3-3 technique can help ground yourself in the moment and dissolve these feelings so they don’t feel so overwhelming.

In this episode, I outline what the 3-3-3 technique is and how you can use it anywhere and anytime to help yourself overcome these feelings of overwhelm, stress, and anxiety.

Here are other episodes worth checking out:

• 1. How to Modify Training When Highly Stressed
• 1. 10 Ways to Handle Stressful Weeks

Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on April 7, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Heart rate recovery is an easy metric to use to determine your cardiovascular health.

In this episode, I share what heart rate recovery is and how you can use it as a tool to gauge your heart health and fitness.

Here are other episodes worth checking out:

• 1. 8 Ways to Keep Your Heart Healthy
• 1. Should You Use Rate of Perceived Exertion (RPE) or Heart Rate?

Working out and trying a new variety of movements is a great way to improve your heart health and focus on your own wellness. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on April 7, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Progress is not linear, friend. Progress is more like a rollercoaster.

Tune into this episode to hear how you can tame the mental monster of thinking that progress needs to happen EVERY time you show up at the gym, on the bike, or on the body weight scale if you’re chasing weight loss.

Here are other episodes worth checking out:

• 1. 3 Reasons You’re Not Seeing Progress
• 1. Focus on Progress Not Expectations

Working out and trying a new variety of movements is a great way to live la pura vida and focus on your own health and wellness. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on April 7, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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After spending our vacation in Costa Rica for the past 9 days, Erin and I returned home inspired to live “la pura vida” in Denver. In Costa Rica, la pura vida is a way of life. La pura vida is a way to live life to the fullest.

In this episode, I offer the seven ways we are working to live la pura vida back at home in Denver, so our vacation vibe can continue into a way of living and being.

Here are other episodes worth checking out:

• 1. Does Social Media Scrolling Impact Your Performance?
• 1. How to Stay Informed Without Overwhelm

Working out and trying a new variety of movements is a great way to live la pura vida and focus on your own health and wellness. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on April 7, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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I am digging up this episode from the archives! This episode was originally published as episode 16, which was released on May 3, 2021 (which is wild to me). Even if you listened to the original episode, I’d love for you to listen to it again, because the scale and how much you weigh is the least important or interesting thing about you.

Fck the scale as the ONLY source of information regarding your progress. There are so* many other things you can use to determine your progress.

Give this episode a listen as I dive in and get quite heated (no apologies for the F-bombs) about how the scale should NOT be the only source of information regarding your weight loss, weight gain, or overall health journey. I outline the things you can use as more dependable metrics, empowering you even more.

If you want to read the blog I wrote that inspired this podcast, read it here: https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/

Here’s the study I reference in this episode about inadequate sleep being a risk factor for obesity.

Here are other episodes worth checking out:

• 1. Focus on Progress Not Expectations
• 1. 10 Ways to Track Progress Besides Body Weight

Working out and trying a new variety of movements is a great way to f*ck the scale and focus on muscle-building. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on March 3, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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February is Heart Health Month, so let’s talk about how you can keep your heart health as a focus. With these 8 straightforward tips, you can keep your attention on your heart health without being bogged down by the gimmicks and supplements that are so prevalent today. This is especially important if cardiovascular issues run in your family or if you’re genetically predisposed for certain chronic diseases.

Here are other episodes worth checking out:

• 1. Breast Cancer Awareness with Stephanie Villavicencio
• 1. Let’s Make Fiber Sexy Again

Working out and trying a new variety of movements is a great way to keep your heart healthy. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on March 3, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Your motivation may be low right now when it comes to your workouts, meals, or anything that may make you focus on your overall health and wellness. Winter can be a funk-filled time of year, so how do you get out of a funk? Give this episode a listen to learn about a handful of ways you can get out of a workout or food and health funk with less overwhelm.

Here are other episodes worth checking out:

• 1. Are You Experiencing Burnout?
• 1. F*ck the Scale

Working out and trying a new variety of movements is a great way to get out of a funk. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on March 3, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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In episode 198 last week, I talked about the ways you can stay informed without doomscrolling. In this episode, I talk about how scrolling on social media may impact your performance in the gym and in sport. It is my hope that this episode will help you consider the impact that scrolling (even beforehand and not during) can have on your training overall. As always, I also give tips and tricks for other things you can do besides scrolling before or during your training.

Here are the studies I reference in this episode so you can nerd-out as well:

• https://pubmed.ncbi.nlm.nih.gov/34000894/
• https://pubmed.ncbi.nlm.nih.gov/32930640/

Here are other episodes worth checking out:

• 1. Are You Experiencing Burnout?
• 1. The Surprising Side Effect of Strength Training

Working out is a great way to de-stress and feel less overwhelmed. If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on March 3, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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2025 is kicking ass and taking names when it comes to the news cycle, and this can feel very overwhelming. So, how do you stay informed without feeling overwhelmed? Let me share some tips to help prevent you from staring at your screen endlessly and scrolling until your find the end of the Internet.

Interested in finding your U.S Representative? Look here. Want to find your U.S. Senator? Go here.

Here are other episodes worth checking out:

• 1. Are You Experiencing Burnout?
• 1. How to Manage the Heaviness of Current Events
• 1. Election Week De-Stressor Tips

Working out is a great way to de-stress and feel less overwhelmed. If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on February 3, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Strength training has many positive attributes to it including improved aesthetics, strength, resilience, power, and the ‘usual’ things you expect. But, there is one other positive side effect of strength training that you shouldn’t underestimate or take for granted. So, give this episode a listen to hear about this positive side effect, and yet another reason to get into strength training!

Here are other episodes worth checking out:

• 1. How to Create a Strength Workout
• 1. 7 Things to do to Reduce Soreness from Biking + Strength Training
• 1. What to do if You Struggle to Maintain Strength While Biking

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on February 3, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Let’s make winter better! In this episode, I share my top 5 nutrition and fitness tips for winter, to help you not just get through the season, but thrive in the season as best as you are able to.

Here’s the link to the insulated shaker bottle I mentioned in this episode – this bottle is perfect to have a cold or warm beverage waiting for you in your car after your ride or ski! Blender Bottle – it’s only $20.

Here are other episodes worth checking out:

• 1. Why Zone 2 Endurance is Crucial in Your Training
• 1. Q+A on Zone 2 Endurance Training

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on February 3, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Failing isn’t always a bad thing, especially if you know how to fail better. New Year’s Resolutions are popular this time of year, and maybe you’ve already failed at your attempt to make some changes (whether in the new year or another time). Listen to this episode to learn how you can learn from your mistakes or lackluster attempts and fail better. By learning to fail better, you can turn every failure into a success.

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

Here are other episodes worth checking out:

• 1. 9 of the Biggest Training Mistakes Cyclists Make
• 1. Using Your Core Values to Set Goals
• 1. Process Goals are the Answer to Your Big Goals

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on January 6, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $39 a month if you pay for six months in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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I get it – New Year’s Resolutions are… tiresome. Annoying. Not ideal for everyone. Maybe you detest New Year’s Resolutions. If so, then listen to this episode to learn of two other things you can do instead of setting resolutions or a goal you will may not keep.

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

Here are other episodes worth checking out:

• 1. Using Your Core Values to Set Goals
• 1. Process Goals are the Answer to Your Big Goals

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on January 6, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $39 a month if you pay for six months in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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We all make mistakes in our training – but we need to use them as learning experiences. In this episode, I outline 9 of the biggest training mistakes I see cyclists make. I also discuss what to do instead and how to correct many of these mistakes. Be sure to check out the episodes below for more info. Also, join my #ShredStrong program that starts on January 6th! Joining #ShredStrong is an excellent way to avoid making training mistakes. (wink, wink)

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

Here are the episodes I mention in this episode that are worth checking out:

• 1. 7 Things to do to Reduce Soreness from Biking + Strength Training
• 1. Why Zone 2 Training is Crucial in Your Training
• 1. Are You Overtraining?

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on January 6, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $39 a month if you pay for six months in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

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Burnout happens gradually, not overnight. You can feel burnout in your work, training, and life in a variety of different ways. In this episode, I talk about the signs of burnout, because being aware of what’s going on is the first step. Lastly, I cover some initial steps you can take to help manage the burnout and get you feeling a bit better.

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

Here are some other related episodes to listen to:

• 1. What if You’re Not Motivated to Workout or Ride?
• 1. Are You Overtraining?
• 1. How to Modify Training When Highly Stressed

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on January 6, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $39 a month if you pay for six months in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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Strength workouts don’t have to be elusive or confusing! In this episode, I outline the steps you can take to create a strength workout simply and efficiently on your own. If you want a copy of my FREE workout guide, then sign up here (I promise I won’t spam ya or sell your info – there is a special place in hell for people who do that).

As I mentioned in my last episode (check out episode 190 here!), here are two workouts that I created for the Women’s MTB Network that you can use any time: https://womensmtbnetwork.com/offseason-mtb-workouts/. There will be more content coming out in the coming months with the Women’s MTB Network, so be sure to stay tuned!

Here are some other episodes about strength workouts to listen to:

• 1. 5 Steps to Start Your New Workout Routine
• 1. What to do if You Struggle to Maintain Strength While Biking
• 1. Is Strength Training Important for Cyclists?

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on January 6, 2025!#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $39 a month if you pay for six months in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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The off-season is a great time to work on your strength and power (but I also argue that ALL year is the best time to work on it!). In this episode, I share a couple of mountain bike workouts that you can do in the off-season if the trails aren’t accessible to you because of weather or whatever reason.

Check out my blog and the two workouts I share with Women’s MTB Network here: https://womensmtbnetwork.com/offseason-mtb-workouts/. That link also included demo videos so you can see how to do the exercises, so check it out! A million thanks to the Women’s MTB Network for letting me be a part of their magical community. Be sure to join the Women’s MTB Network for their monthly newsletter and all of the amazing work they do to expand opportunities for women in mountain biking.

Here are some other episodes about strength training and off-season training to check out:

• 1. What to do if You Struggle to Maintain Strength While Biking
• 1. Fact or Fiction: Interference Effect Between Strength and Endurance Workouts
• 1. Is Strength Training Important for Cyclists?

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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It’s Election Day in the United States, which will inevitably turn into election WEEK until the results are tallied. How are you caring for yourself? De-stressor tips and methods can help you manage acute stress with greater ease.

Listen in to learn about a grounding method and a breathwork technique that can help you manage your stress this week, or any week. These methods can act as de-stressors for you any time you need to lean on them.

Here are some other episodes about stress management to check out:

• 1. How to Modify Training When Highly Stressed
• 1. What are Your Non-Negotiables to Handle Stress?
• 1. 10 Ways to Handle Stressful Weeks

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 motivation to check out:

• 1. Motivation, Goal Setting, and Thriving with Sabrena Jo, PhD
• 1. What if You’re Not Motivated to Workout or Ride?
• 1. Using Seasonality to Your Advantage with Kate Solovieva

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 treatment as well as support young women currently in breast cancer treatment.

Accessibility to healthcare is needed. 1 in 8 women will be diagnosed with breast cancer in their lifetime – this is a sobering fact that many of you face, so let’s talk about it!

Please be sure to follow Tits Deep for Breast Cancer so you can stay informed about there events and fundraising efforts. Here’s how:

• Learn more about Tits Deep for Breast Cancer, donate to their efforts, or support them any way you are able to here (check out their amazing apparel!): https://www.titsdeepforbreastcancer.com/
• Follow them on Instagram here: https://www.instagram.com/titsdeepforbreastcancer

• Follow Chest High (the sisterbrand of Tits Deep for surfers) on Instagram here: https://www.instagram.com/chesthighco Here are some other episodes to check out:

• 1. 3 Ways to Prevent Death + Disease
• 1. 5 Ways to Start Your New Workout Routine

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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, but there is a chance to demo mountain bikes (including e-bikes), and you get a dinner included every night.

I cannot recommend Roam Fest enough. In this episode, I talk alllll about why you should go to the next one in 2025 (it’s slated for September 19-21). I hope to see you there!

Learn more about Roam Fest and get on their email list here: https://www.roamfest.com/. You can also apply to volunteer or be a Ride Guide if you want to give back.

Here are some other episodes about attending an event to check out:

• 1. How to Manage Race or Event Stress
• 1. Should You Race or Join a Bike Event?

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 Americans.

Please, fam, if you’re able to donate any of your time, money, or energy to help the people of western North Carolina, I’d be forever grateful. 🙏 I will be donating a portion of my Shred Strong subscriptions to support the relief efforts in North Carolina.

Here are the links I mention in this episode:

• Update from Roy Cooper, Governor of North Carolina: read the facts here.
• If you were impacted by the storm and want to learn how to make claims against your insurance or how to seek volunteer assistance from your neighbors or local organizations helping with the recovery, please refer to the North Carolina Department of Insurance here (even if you do not have insurance!).
• Donate to the official North Carolina state’s recovery fund here.
• Donate to Brother Wolf Animal Rescue here.
• If you are a local, please volunteer your time and energy in NC here.

Here are some episodes about stress to check out:

• 1. 10 Ways to Handle Stressful Weeks
• 1. How to Modify Training When Highly Stressed

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• 1. How to Have a Growth vs Fixed Mindset
• 1. How to Manage Race or Event Stress
• 1. Should You Race or Join a Bike Event?

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 and support for my dream – you all are the absolute BEST.

If you want to learn more about the Leadville race series, check this out (2025 dates and information will soon be released!): https://www.leadvilleraceseries.com/mtb/

Here are some other episodes to check out:

• 1. How to Manage Race or Event Stress
• 1. Should You Race or Join a Bike Event?

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 to empower yourself through the many seasons of life as a menstruating individual, but also the signs and symptoms that you may not expect in perimenopause.

Give this episode a listen to better understand how your body may change from pregnancy to perimenopause, and what you could do about it.

Thanks again for sharing your time, energy, and expertise for this episode, Dr. Sato! I am so grateful for you.

Here are some links referenced in this interview that you may find useful: The Menopause Society: https://menopause.org/ * Holly’s Instagram*: @_hollywannacracker

Here are some other episodes to check out:

• 1. 10 Tips for New Mountain Bikers
• 1. How to Get Started in Mountain Biking

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 training every week or so.🗓️

Also, 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 and focus – and less stress!

Other episodes you will want to check out:

• 1. Using Protein as a Recovery Tool
• 1. What if You’re Not Motivated to Workout or Ride?
• 1. Signs Your Body Needs Rest

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 their clinics or subscribe to their newsletter using the links below: Website: https://vntrbirds.com/ * Instagram: https://www.instagram.com/vntrbirds/ * Join VNTRbirds in Snowmass on September 28-29th for our final bike park clinic of 2024*: https://vntrbirds.com/event/vida-mtb-series-2-day-mini-mtb-festival-snowmass-2/ * Sign up for their newsletter here: https://mailchi.mp/0eca5f3a7911/vntrbirds-email-signup

I hope to see you at one of our clinics, and I will welcome you with a big Jen-sized hugs!

Here are some other episodes to check out:

• 1. 10 Tips for New Mountain Bikers
• 1. How to Get Started in Mountain Biking

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 and focus – and less stress!

Other related episodes you will want to check out:

• 1. Overcoming Fear On + Off the Bike with Joanna Yates
• 1. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
• 1. Should You Race or Join a Bike Event?

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 related episodes you will want to check out:

• 1. How to Fuel Effectively for Race Day
• 1. Should You Join a Race or Bike Event?
• 1. How to Plan Your Race Season

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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) to get a FREE copy of my nutrition and race day planning spreadsheet dropped in your inbox in the coming weeks.

Other helpful links (these are not affiliate links):

• Flow Formulas reusable gel flasks
• Bivo insulated and non-insulated stainless steel water bottles
• EVOC Pro 1.5L hydration pack

Other related episodes you will want to check out:

• 1. Should You Join a Race or Bike Event?
• 1. How to Plan Your Race Season

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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!

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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:

• • • 1. Motivation, Goal Setting, and Thriving with Sabrena Jo, PhD - 92. Finding Your Morning Motivation - 148. Why You Lack Consistency

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 well for you!

Here are other related episodes you will want to check out:

• • • 1. How to W.I.N. Your Week - 14. Master Your Morning to Manage Your Stress

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 mysportscience.com: https://www.mysportscience.com/post/2017/07/14/how-much-do-you-sweat

The Flow Formulas hydration mix that I absolutely LOVE so far (with no stomach upset and an excellent taste – the passionfruit tastes so good): https://flowformulas.com/products/electrolyte-replacement-mix

Here are other related episodes you will want to check out:

• • • 1. How to Master Hydration - 24. How to Stay Cool in Hot Weather

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• • 1. Are You Underfueling?
  • 1. You Don’t Need to Lose Weight for Your Race or Event
  • 1. How the Sturdy Dirty Enduro Race Blazes New Trails for Women

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?Hi, it’s me.

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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:

• 1. Should I Bike or Strength Train First?
• 1. Are You Underfueling?
• 1. What to do if You Struggle to Maintain Strength While Biking
• Here’s the Mel Robbin’s podcast episode I highly recommend on managing stress and getting ample sleep: 5 Tools to Protect Your Brain from Stress & Feel Calmer Now

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?Hi, it’s me.

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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:

• 1. Are You Underfueling?
• 1. 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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• 1. Are You Underfueling?
• 1. Fact or Fiction: Interference Effect Between Strength and Endurance Training

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• 1. Four Ways to Eat More Protein
• 1. 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 sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• 1. Using Your Menstrual Cycle to Empower Your Training
• 1. Focusing Only on Bodyweight is Short-Sighted
• 1. Four Ways to Eat More Protein
• 1. 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 sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• Website: www.Womensmtbnetwork.com
• Instagram; https://www.instagram.com/womensmtbnetwork/
• YouTube: https://www.youtube.com/@womensmtbnetwork
• Podcast: https://podcasters.spotify.com/pod/show/womensmtbnetwork

Photo credit to Jacob Lepori https://www.instagram.com/jacob.lepori/_.

Here are some other interviews that you will want to check out:

• 1. Combining Bike Fit and Physical therapy with Natalie Collins, DPT
• 1. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 in this episode:

• Study on menstrual cycle phase modulation of mood and cortisol levels: https://pubmed.ncbi.nlm.nih.gov/22364929/
• 2023 research study in the Journal of Applied Physiology: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00416.2022?journalCode=jappl
• 2024 research study PMID: 38600646 – https://pubmed.ncbi.nlm.nih.gov/38600646/

Here is Jen Gunter, MD’s Instagram page you should follow if you are seeking an evidence-based gynocologist for guidance: https://www.instagram.com/drjengunter

Here are some other episodes that you will want to check out:

• 163: Focusing Only on Body Weight is Short-Sighted
• 162: What to do if You Struggle to Maintain Strength While Biking

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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.🎧

Here are some other episodes about strength training that you will want to check out:

• 1. You Don’t Need to Lose Weight for Your Race or Event
• 1. What Causes Weight Gain
• 1. F*ck the Scale
• BLOG: The Scale is a Liar – https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 training that you will want to check out:

• 1. Fact or Fiction: Interference Effect Between Strength and Endurance Training
• 1. How Important is Upper Body Strength for Mountain Biking
• 1. Is Strength Training Important for Cyclists?

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• 1. Four Ways to Eat More Protein
• 1. 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 sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• 1. Using Your Core Values to Set Goals
• 1. Two Things Wrong with Your Goals
• 1. Process Goals are the Answer to Your Big Goals

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• 1. Part 1: How to Fuel Before Bike Rides
• 1. Can You Diet for Too Long? that image sure does look familiar… 😉
• 1. 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. 🙋‍♀️ If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• 1. How to Have a Growth Vs. Fixed Mindset
• 1. Shift Your Mindset About Losing

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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
• 1. How to Lose Body Fat Without Sacrificing Performance

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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:

• 1. Optimize Your Hydration in Winter
• 1. How to Stay Cool in Hot Weather

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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month – A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 some common issues she sees on the bike. Follow Natalie and the work she does at any of the following links: Website: https://www.pedalfitpt.com/ Instagram: https://www.instagram.com/pedalfitpt Facebook: https://www.facebook.com/pedalfitpt Email: pedalfitpt@gmail.comListen to this episode to see how physical therapy can be applied to your bike fit in order to get to the root of any discomfort you may experience on and off the bike.🎧Here are some other interviews that you will want to check out: 149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy 132. How to Identify and Manage Burnout with Dr. Erin Ayala 120. How the Sturdy Dirty Enduro Blazes New Trails for WomenDo 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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 Strength and Endurance Training 110. How to Train After Illness 74. Are You Overtraining?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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 training sessions.Here are some other episodes on training that you will want to check out: 144. My Argument for Indoor Bike Training 143. Fact or Fiction: The Interference Effect Between Strength and Endurance Training 106. Why Zone 2 is Crucial in Your TrainingRATE OF PERCEIVED EXERTION SCALE: 0 - 2 = Active recovery: Zone 1, 50-60% max HR, <55% of FTP, hardly trying, can maintain for hours. Sitting, reading, stretching, mobilizing, very easy spinning with no pressure on the pedals. Lifting lightweight for mobility, recovery, and focus on form. Also, easy conversation and breathing. 3 - 4 = Light activity, Endurance pace, all-day pace: Zone 2, 60-70% max HR, 55-75% of FTP, <70-87% of LT. This pace feels good and like you can maintain it for up to 4 hours. This is lightweight for lifting weights. 5 - 6 = Tempo pace, moderate activity: Zone 3, 70-80% max HR, 75-91% of FTP, 87-95% of LT. Not able to maintain pace all day but can maintain for a few hours, not difficult for 45-60 minutes. You can keep a short conversation but breathing heavier. Lightweight lifting mostly for form. 7 = Sub-Lactate or Lactate Threshold (LT): Zone 4, 80-90% max HR, 91-100% of FTP, 95-100% of LT. Starting to hurt, you may be able to sustain this effort for 60-90 minutes at most. Conversation is possible, but not for long. ~5-7 reps if lifting weights. 8 = Supra Lactate Threshold (LT): vigorous activity, very heavy weights, Zone 5 at 80-90% max HR, 100-110% of FTP, 100-105% of LT. You can speak in syllables or a short sentence with very heavy breathing. You’re beginning to hit 2-4 heavy reps. 9 = VO2 Max: Very hard activity, Zone 6 at 90-100% max HR, 110-135% of FTP, 105%-Max% of LT. You can only sustain for 3- 8 minutes continuously. Very heavy weight; one more rep left in the tank, but it is difficult. Also, you can speak in syllables, and very heavy breathing or gasping. 10 = Anaerobic capacity: Max effort activity, full-on sprint. Zone 7 at an all-out effort and heart rate. 135+% of FTP. Sustainable only for 1-30 seconds if sprinting or up to 3 minutes if more controlled. You are at your max, you have no more reps left in the tank. Also, you are unable to talk, and gasping for breath.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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month - Next one is on January 29th!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

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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 Answer to Your Big GoalsDo 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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month - Next one is on January 29th!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 her expansive adventures on bikes around the world and the magic that mountain biking can bring all of us, listen to this episode! 🎧Check out these links to learn more or connect with Amo Gass: Sedona Mountain Bike Academy: https://www.sedonamountainbikeacademy.com/ Email Amo at amaryth@sedonamtbacademy.com Wheel Fun: https://wheelfun.org/Cover art photo credit to @jussioksanen.Lastly, hHere are some other episodes you may want to check out: 149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy 124. Mountain Bike Skills Series: The Only Tip You Need 90. How to Fit in Bike Skills TrainingDo 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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six months in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 goals come to fruition, and want to get clear on your core values, then listen to this episode! 🎧Here are some other episodes you may want to check out: 108. Two Things Wrong with Your Goals 51. How to Slay Your Goals in the New Year 5. Process Goals are the Answer to Your Big GoalsDo 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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month - Next one is on January 1st OR January 8th - your choice!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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! 🎧Here are Coach Roxy's most important links:YouTube: www.rideandinspire.comIG: https://www.instagram.com/roxybike_coaching/Patreon: https://www.patreon.com/rideandinspireFree Trackstand Course: https://roxybike.podia.com/trackstand-challenge-drill-to-skill-with-roxyAll of Coach Roxy's home training courses: https://roxybike.podia.com/mountain-bike-online-coursesPodcast: https://www.podcastics.com/podcast/roxys-ride-inspire-rawcast-mountain-bike-mindset-podcast/Here are some of my other episodes about mountain bike skills you may want to check out: 125. Mountain Bike Skills Series: How to Descend Confidently 124. Mountain Bike Skills Series: The Only Tip You Need 118. Mountain Bike Skills Series: How to Improve Your Climbing 90. How to Fit in Bike Skills TrainingDo 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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month - Next one is on January 1st!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 ResultsDo 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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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.🎧Here are some other episodes that you may want to check out: 138. Signs Your body Needs Rest 137. 5 Tips to Lose Fat Without Tracking Your Food 97. One Important Tip for Holiday EatingDo 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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 with it, it can feel a little more... commercial. Like some groups of people are no longer welcome.In this interview, I chat with Adam Davidson of Grassroots Gravel to talk about why inclusivity is important, and how he tries to make events centered around bikes and community. 🎧Learn more about Grassroots Gravel (which will take place on October 12, 2024, so mark your calendars!) here: https://www.grassrootsgravel.com/You can also follow Grassroots Gravel on Instagram here.Here are some other interviews you may want to check out: 6. Inclusivity in Mountain Biking with Brooke Goudy 107. How the Cycle Effect Impacts Girls and Accessibility in Mountain Biking 145. Motivation, Goal Setting, and Thriving with Sabrena Jo, Ph.D. 139. Using Seasonality to Your Advantage with Kate Solovieva 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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Started November 6th!#ShredStrong may have started our Fall and Winter cycle, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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.About Sabrena Jo, Ph.D.: She is not only a friend of mine, but she has decades of experience helping people find ways to become physically active. From working one-on-one with clients to leading group fitness classes to teaching and developing curricula at universities, Dr. Jo has always had a passion for supporting people as they start and maintain a physically active lifestyle. A graduate from the University of Kansas, Dr. Jo’s research interests include understanding how the motivational climate influences optimal experiences for participants in various exercise settings, with a special emphasis on older adults. Besides being an amazing human, she has: PhD Psychology of Health and Physical Activity - University of Kansas (KU) Mayo Clinic Certified Wellness Coach ACE-certified Health Coach, ACE-certified Personal Trainer, ACE-certified Group Fitness InstructorHere are some other interviews you may want to check out: 132. How to Identify and manage Burnout with Dr. Erin Ayala 107. How the Cycle Effect Impacts Girls and Accessibility in Mountain Biking 104. Making Friends with Fear in Mountain Biking with Dr. Annie PendygraftDo 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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Started November 6th!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 that you may want to check out: 96. Make Indoor Bike Training Suck Less 29. 4 Ways to Optimize Your Indoor Bike Rides 39. Where are Your Watts Coming From?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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Started November 6th!#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

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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 incorporate strength and endurance training sessions in a single day.🎧The review of the meta-analysis mentioned in this episode is linked here, if you're interested - thanks for that, Greg Nuckols!Here are some other episodes you may want to check out: 138. Signs Your Body Needs Rest 135. How to Improve Recovery 7. Is Strength Training Important for Cyclists?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 me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Starts November 6th!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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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 linked here for you to read, if you're interested.Here are some other episodes you may want to check out: 138. Signs Your Body Needs Rest 135. How to Improve Recovery 105. Three Reasons You're not Seeing ProgressDo 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 me by clicking here.I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Starts November 6th!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month)

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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 You're not Seeing ProgressAnd if you want to learn more about the HRV apps I talk about in this episode, then check these out: HRV4Training and Elite HRV.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 me by clicking here.I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Starts November 6th!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month)

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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 right. This is a myth. Give this episode a listen if you want to know what to do to change your mind about muscle soreness.🎧Here are some other episodes you may want to check out: 135. How to Improve Recovery 94. Five Ways to Reduce Muscle Soreness 73. Causes of Leg Fatigue When Mountain BikingDo 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 me by clicking here.I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Starts November 6th!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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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 you can give yourself grace.🎧Also, you can learn more about Operation Tigger on her website at solovieva.com. Be sure to follow Kate on Instagram @k_solovieva. Believe me, you will want to follow her to learn her magic!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 AyalaDo 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 me by clicking here.I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Starts November 6th!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month)

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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 AyalaDo 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 me by clicking here.I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Starts November 6th!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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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 ProteinDo 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 me by clicking here.I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Starts November 6th!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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Do you feel the need for speed on your bike, and want to get faster on your bike?

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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 NEED recovery in order to adapt and progress. In this episode, I outline the 7️⃣ ways you can improve recovery. Give this episode a listen to make recovery more accessible to you, without the BS. Here are some other episodes you may want to check out:

1. How to Identify and Manage Burnout with Dr. Erin Ayala
2. The One Recovery Tool You're Not Using but Should

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 me by clicking here.

I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

ShredStrong Starts a New Cycle Every Month!

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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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!).

Here are some other episodes you may want to check out:

• 1. How to Have a Growth Vs. Fixed Mindset
• 1. Fix Your Mindset About Losing
• 1. ‘Have to’ Versus ‘Get to’ Mindset Shift

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it’s me.

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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:

• 1. Get Your Bike Shred-Ready for Spring
• 1. Part 1: How to Fuel Before Bike Rides

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it’s me.

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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 practice in many states across the United States. Give this episode a listen if you think you may be experiencing burnout, and want to know how to recover from it!

You can connect with, learn more, and follow Erin on Instagram https://www.instagram.com/erineayala/

You can also complete Erin’s Athletic Wellness & Performance Assessment that she talks about in this episode here: https://smumn.az1.qualtrics.com/jfe/form/SV_el0pPXQvmBuYvqu

Here, you can find a qualified Sports Psychologist per Erin’s recommendation using the USOPC Mental Health Registry: https://www.usopc.org/mental-health/mental-health-registry Here are some other episodes you may want to check out:

• 1. How to Modify Training When Highly Stressed
• 1. What are Your Non-Negotiables to Handle Stress?
• 1. Box Breathing and Other Ways to Manage Stress

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it’s me.

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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-mindful-eating/

Here are some other episodes you may want to check out:

• 1. 5 Simple Steps to Mindful Eating (this is the podcast version of my blog linked above)
• 1. What are Your Non-Negotiables to Handle Stress?
• 1. One Important Tip for Holiday Eating

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it’s me.

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Hardtail or full suspension bike?

It depends.

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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!

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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!

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The more acclimated you are to the heat, the better you can perform in the heat. Working to acclimate to the heat means you will have a lower heart rate when exercising or training in the heat, you’ll feel less exhausted, and you’ll also feel like your effort is less intense the more acclimated you are to it. WINNING! If you want to acclimate to the heat and not dread training in the heat, then give this episode a listen! 🎧 Here are some other episodes you may want to check out:

1. How to Stay Cool in Hot Weather
2. Overcoming Fear On+Off the Bike with Joanna Yates
3. How to Recover from Multiple Active Days

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 me by clicking here.

I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

ShredStrong Starts a New Cycle Every Month!

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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The bad news: Concussions are always a possibility with every crash on your mountain or gravel bike. The good news: there are ways you can prevent the severity of concussion, which I explore further in this episode. Do you have anything else you do to reduce the severity or risk of concussion? Please share!

Here are my exercises on YouTube that you can progress to after building first with the banded movements I explain:

• Neck Plank (Flexion) HERE
• Neck Plank (Extension) HERE
• Neck Plank (Lateral) HERE

And some research articles are HERE, HERE, and HERE, but there are many more online from which to choose. And yes, I hate that most of the study participants are male… there are a few researchers who are working to change that!

Here are some other episodes you may want to check out:

• 1. Mountain Bike Skills Series: The Only Tip You Need
• 1. How to Fit in Bike Skills Training
• 1. Overcoming Fear On+Off the Bike with Joanna Yates

Come to our MTB Clinic in Snowmass June 24-25, 2023! If you want to up-level your skills on the bike, check out the clinic schedule through VNTR Birds and VIDS MTB Series and register HERE. We only have a few more spots left for ur clinic in Snowmass, but we also have several other clinics to choose from. You’ll get personalized coaching in Snowmass, catered lunch, and skills to practice and last a lifetime!

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

ShredStrong Starts a New Cycle Every Month!

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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Descending on your mountain bike can be the most intimidating thing you do when you’re learning how to ride, especially if the terrain you’re navigating is more technical or extremely steep. If learning how to descend confidently on your mountain bike is at the top of your list for skill work, then listen to this episode to get my top five tips you can do to crush your next descent. These tips can be applied to almost every terrain, weather, and conditions, so it is guaranteed to help you descend no matter what.

Here are some other episodes about mountain biking that you may want to check out:

• 1. Mountain Bike Skills Series: The Only Tip You Need
• 1. Mountain Bike Skills Series: How to Improve Your Climbing
• 1. How to Fit in Bike Skills Training
• 1. How to Go From Rider to Racer

Rider to Racer Starts on June 15, 2023! If you want to learn more about the Rider to Racer program through VNTR Birds, then learn more and register HERE. You’ll get one-on-one race prep training in Snowmass from former pro racer Anne Galyean, nutrition coaching, and a strength and conditioning program from me – plus an entry into an enduro race! You can’t beat it.

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

ShredStrong Starts a New Cycle Every Month!

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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When mountain biking and learning new skills on the bike, you can get overwhelmed by all of the tips and tricks out there. Well, THIS is the only one you really need for all of the tips and tricks you’ll be learning on the bike. So, give this episode a listen and let me know if you agree or not!

Here are some other episodes about mountain biking that you may want to check out:

• 1. Mountain Bike Skills Series: How to Improve Your Climbing
• 1. How to Fit in Bike Skills Training
• 1. How to Go From Rider to Racer

Rider to Racer Starts on June 15, 2023!If you want to learn more about the Rider to Racer program through VNTR Birds, then learn more and register HERE. You’ll get one-on-one race prep training in Snowmass from former pro racer Anne Galyean, nutrition coaching, and a strength and conditioning program from me – plus an entry into an enduro race! You can’t beat it.

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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Healthy competition is a good thing to help you grow as an athlete and human, but there is a time and a place for being a peer and being a rival. I dive into the concept of peers and rivals in this episode, and what you can look for to audit your circle of people closest to you.

Here are some other episodes about mindset that you may want to check out:

• 1. How to Handle Comparing Yourself to Others
• 1. How to Have a Growth vs. Fixed Mindset
• 1. Shift Your Mindset About Losing

Rider to Racer Starts on June 15, 2023!If you want to learn more about the Rider 2 Racer program through VIDA MTB Series and VNTR Birds, then learn more and register HERE.

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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If you’re racing to lose weight before your race or event, think again. All too often, athletes seek to lose weight for a race or event without realizing the detrimental effects it can have on their overall performance. If this sounds like you, then this episode is for you.

Here are some other weight/fat loss and race-related episodes you may want to check out:

• 1. F*ck the Scale
• 1. What if You Don’t Want to Race?
• 1. How to go From Rider to Racer
• 1. Part 1: How to Fuel Before Bike Rides
• 1. Part 2: How to Fuel During Bike Rides

Rider to Racer Starts on June 15, 2023!If you want to learn more about the Rider 2 Racer program through VIDA MTB Series and VNTR Birds, then learn more and register HERE.

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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These post-race or event blues happen. They’re natural. You just came off a high of a really awesome event and now you’re back home doing the seemingly mundane.

So, what do you do when you get a little blue after races or an event? I give my top five tips for shaking off these post-race or event blues, one step at a time.

If you want to learn more about the Rider 2 Racer program through VIDA MTB Series and VENTR Birds, then learn more and register HERE.

Here are some other race-related episodes you may want to check out:

• 1. How to Plan Your Race Season
• 1. What if You Don’t Want to Race?
• 1. Why You Should Embrace the Suffering

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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The Sturdy Dirty Enduro is not only the world’s largest women-specific mountain bike enduro race, but it is a VIBE.

I had the opportunity to sit down with five ‘bitches’ from Sturdy Bitch Racing to talk all about how they make Sturdy Dirty such a success, what makes them different from other races, and how you can contribute your rad energy to their race either as a racer or a volunteer. Listen into this episode to hear how these bitches imagined this race and how they made it come to fruition.

You can learn more about the Sturdy Dirty Enduro by visiting their website here: https://www.sturdydirty.com/

And be sure to follow them on Instagram here (search for @sturdydirtyenduro): https://instagram.com/sturdydirtyenduro

And save the date for registration in 2024 – it’s always on Valentine’s Day, so gift yo’self! 😉

Here are some other interviews that are worth checking out:

• 1. HOW THE CYCLE EFFECT IMPACTS GIRLS AND ACCESSIBILITY IN MOUNTAIN BIKING
• 1. MAKING FRIENDS WITH FEAR IN MOUNTAIN BIKING WITH DR. ANNIE PENDYGRAFT
• 1. EMPOWERING WOMEN THROUGH MOUNTAIN BIKING WITH JULIE CORNELIUS FROM WORLD RIDE
• 1. INCLUSIVITY IN MOUNTAIN BIKING WITH BROOKE GOUDY

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

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Plyometrics help to increase the power output of your muscles, so you can generate more force on your pedals, move faster, and be more agile on the bike. What’s not to love about it?!

But, you may be intimidated on how to include plyometrics in your training, so I dispel any fears in this episode and explain how you can include it in your training in a simple yet effective way. Let’s jump in! (Pun intended, naturally.) 😉

Here are some other episodes about strength training for cyclists that are worth checking out:

• 1. How to Warm-Up Before Strength Workouts
• 1. Why Your Core is Crucial for Everything
• 1. Is Strength Training Important for Cyclists?

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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Mountain bike climbing: It’s often the bane of every cyclists’ existence, but you have to remember that what goes up usually must come down – so after that big climb, you likely have an amazing descent coming up!

Your focus while climbing should be to stay relaxed, in an optimal position, finding a good rhythm or cadence you can sustain in both you pedals and your breathing, and to have a good mindset. And in this episode, I’ll explain how to do just this.

Here are some other episodes that I mention in this episode or that you should check out:

• 1. How Do I Use Visualization?
• 1. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
• 1. Overcoming Fear On + Off the Bike with Joanna Yates

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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Spring is here for those of us in the Northern Hemisphere, and that means it’s bike season – so let’s get your bike ready for spring!

Give this episode a listen to learn the simple steps you can take to check your bike to make sure it is ready to shred with you.🎧

And if you want to check out my cockpit blooper video that I mention in this episode, tap right HERE for some quick laughs at my expense. 😉

Also, if you’re in the Denver area and want to learn more abut bike care with some hands-on bike mechanical skills, then look no further than the COMBA Women’s mechanics class – our first one of 2023 is on April 19th! You can learn more and register HERE. I’ll be teaching one of the groups!

Here are some other episodes about mountain biking that you should check out:

• 1. Flat or Clipless Pedals – Part 2
• 1. Flat or Clipless Pedals?
• 1. How to Get Started in Mountain Biking

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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Lose body fat without sacrificing performance – is it possible? Yes, it can be! But it will require a lot of patience, awareness, and doing things out of your comfort zone.

Losing body fat and improving performance are often two opposing pursuits. Getting out of your comfort zone is scary AF, but if you want to change something, then something needs to change.

Give this episode a listen to learn how you can make an effort to lose body fat without sacrificing performance.🎧

Here are some other episodes about mountain biking and gravel cycling that you should check out:

• 1. Simple Nutrition Tips for Fat Loss
• 1. Can You Diet for Too Long?
• 1. Causes of Leg Fatigue When Mountain Biking

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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We’re continuing on with this age-old debate: flat or clipless pedals on your bike? What if there was a THIRD option to consider, such as magnetic pedals? In this episode, I talk about mag pedals, as well as discuss further what the main considerations should be when it comes to which pedal to choose for you (and that you can actually choose BOTH flats and clipless!).

Give this episode a listen to learn some more about magnetic pedals, and things to continue to consider when it comes to deciding which pedals may be best for you.🎧

Here are some other episodes about mountain biking and gravel cycling that you should check out:

• 1. Flat or Clipless Pedals
• 1. How to Get Started in Mountain Biking
• 1. Make Indoor Bike Training Suck Less
• 1. Causes of Leg Fatigue When Mountain Biking

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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This is an age-old debate: flat or clipless pedals?🚵‍♀️🚵🚵‍♂️

Just like with wearing chamois shorts or not, it all comes down to YOUR preference and what works best for YOU and your style of riding.

Give this episode a listen to learn the pros and cons about flats and clipless pedals, and to determine which one may be best for you.🎧

Here are some other episodes about mountain biking and gravel cycling that you should check out:

• 1. How to Get Started in Mountain Biking
• 1. Make Indoor Bike Training Suck Less
• 1. Causes of Leg Fatigue When Mountain Biking

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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Wearing chamois shorts is a very personal decision, and it should be based on what style of riding you’re doing. Plus, there are other things to consider when it comes to chamois shorts – as well as some common mistakes that you may be making? (There is one mistake that I bet many of you are making…)

Let’s make chamois shorts comfortable again!

Here are some other episodes about mountain biking and gravel cycling that you should check out:

• 1. How to Get Started in Mountain Biking
• 1. Make Indoor Bike Training Suck Less
• 1. Causes of Leg Fatigue When Mountain Biking

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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Getting started in mountain biking can be intimidating and scary at first, but using these tips can make it much less overwhelming. Above all else, be patient, and remember to have FUN!

Here are some of the mountain biking clinics I mentioned in this episode: VIDA MTB Series, Ladies AllRide, and Ninja MTB. The 3 top online mountain bike coaching resources I mentioned include Joanna Yates, Stefanie McDaniel, and Ryan Leech.

Here are some other episodes about mountain biking that you should check out:

• 1. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
• 1. Causes of Leg Fatigue When Mountain Biking
• 1. Are You Nervous to Join a Group Ride?
• 1. How Important is Upper Body Strength for Mountain Biking

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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A few of you were surprised to hear that I hadn’t been sick since 2015 in last week’s episode, so I wanted to share the top 3 ways you can prevent death and disease as best as you can. Is this everything? Nope. But, these three things will get you closer to living a healthier (and potentially longer) life.

Here are some other episodes about training that you should check out:

• 1. How to Train After Illness
• 1. How to be Consistent

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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After a bout with COVID, now is a good time to talk about how to train after illness. Let’s just say that after illness, some slow and steady training may be in order – and this could be a perfect time for the zone 2 training we’ve been talking about a lot lately!

Give this episode a listen to learn some other ways you can approach your training when it comes to recovering after an illness, as well as some tips to help you recover more swiftly.

Here are some other episodes about training that you should check out:

• 1. Why Zone 2 Endurance is Crucial in Your Training
• 1. Make Indoor Bike Training Suck Less

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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After episode 106 on zone 2 training for endurance, I received a handful of some common questions that shared a common theme. I want to use this episode to help answer some of these questions for you so you can chase your zone 2 training with greater ease. Here’s to your improved cardio base endurance miles, friend!

Here are some other episodes about training that you should check out:

• 1. Why Zone 2 Endurance is Crucial in Your Training
• 1. Make Indoor Bike Training Suck Less

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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It’s that time of year when goals may be slipping to the wayside, and you are left wondering what to do – or you just end up abandoning your goals altogether.

Bloop. Instead of abandoning your goals, let’s make sure you aren’t doing these two things wrong. The good news is that they’re easy too fix – you just have to know what to do!

Here are some other episodes about goals and habits that may interest you:

• 1. Three Reasons You’re not Seeing Progress
• 1. How to Make 2023 Your Best Year
• 1. Who vs Why: Who do You Want to be?
• 1. Process Goals are the Answer to Your Big Goals (yikes, this is one of my first episodes – feel free to laugh at me!)

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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The Cycle Effect is a non-profit organization based in Colorado that focuses on providing mentorship through mountain biking to girls and non-binary youth. Their focus is to make mountain biking accessible to everyone through their programs, especially for youth who typically don’t have access to the equipment and gear needed.

I had the chance to sit down with the Founder and CEO, Brett Donelson, and Isidra Luna (AKA Isi or Izzy), the Summit County Manager. They helped add clarity to how and why they do what they do for our amazing cycling community – and it’s all about creating a place where these young riders feel they belong.

To learn more about The Cycle Effect, visit their website here as well as follow their YouTube here (they have some amazing videos showcasing their work). You can also listen to the podcast episode from the Dirtbag Diaries that I mentioned (it is such amazing storytelling!) here.

Here are some other interviews that may interest you:

• 1. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
• 1. Empowering Women Through Mountain Biking with Julie Cornelius from World Ride
• 1. Overcoming Fear On+Off the Bike with Joanna Yates
• 1. Krystyna Holland: Pelvic Floor Health is for Everybody
• 1. Inclusivity in Mountain Biking with Brooke Goudy

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – each cycle starts around the beginning of every month! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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The grind that is zone 2 endurance training is a GREAT training tool to add to your calendar on a regular basis in order to get the most out of your training.

But, many people don’t want to make the time for it, think they have to do it for HOURS on end, or they think that it’s a waste of time because they’re not going hard enough (all of which are not true).

Zone 2 training is actually very beneficial for you. When you train aerobically (in zone 2), there are training adaptations that occur, such as: a phenomenal development of an aerobic base fitness, a reduced resting heart rate, and lower blood pressure. It can improve longevity, increase your heart chamber volume, increase fat burning enzymes, and even increase mitochondrial density and health.

Learn more about the power of zone 2 endurance training in this episode, and you will be sure to include it in your next training cycle (or right now).

NOTE: I talk about how to calculate your Heart Rate Reserve (HRR) in this episode, and I want to include the calculation so you can reference it:

1. You calculate your HRR by subtracting your RHR from your max HR.
2. Then, multiply your HRR by 0.7 for 70%.
3. Then, add your RHR to that number to get the upper bounds of your Zone 2 range.
4. To find the lower end of the zone 2 range, you can multiply your HRR by .6 for 60%, and then add your RHR to that for your lower range.
5. Let me use myself as an example: my max HR is around 183 in recent workouts. My resting HR right now is 50. It’s usually around 44-46 during peak training, but it’s winter and my RHR increases naturally because RHR increases during the winter. Fun fact.
   1. Take 183 – 50 = 133
   2. Then, take 133 * .7 = 93
   3. 93 + 50 = 143 for my upper end of my zone 2
   4. Then, .6 * 133 = 80
   5. 80 + 50 = 130 for my lower end of my zone 2
   6. However, I prefer to be within the HR range of about 115-125 personally.

Here are some other episodes that may interest you:

• 1. Make Indoor Bike Training Suck Less
• 1. How to Get Long-Term Results
• 1. How to Stay Focused on Long Bike Rides
• 1. Are You Overtraining?
• 1. What are You Willing to Sacrifice for a Goal?

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – our next cycle starts on January 30, 2023! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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If you’re not seeing the progress you seek, then there has to be at least one reason. In this episode, I share the top three reasons you’re not seeing progress – while it’s not an all-inclusive list, it is enough to get you thinking about what you could do differently. And we can all use that: some reflection on WHY you’re not seeing the progress you’re chasing. Stop spinning your tires and get serious about reflecting on what may be holding you back.

Here are some other episodes that may interest you:

• 1. Can You Diet for Too Long?
• 1. How to Make 2023 Your Best Year
• 1. What Causes Weight Gain
• 1. What are You Willing to Sacrifice for a Goal?
• 1. Process Goals are the Answer to Your Big Goals

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – our next cycle starts on January 30, 2023! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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Fear in mountain biking is common – it is an intense sport with higher risks than many other sports, and this fear can sometimes get in the way of your performance. So, I sat down with Licensed Professional Counselor, Dr. Annie Pendygraft, to talk about her signature three-step method to identify and become friends with fear in mountain biking. You’re not going to want to miss this episode!

You can follow Annie on Instagram at findyourflowmtb to stay current on all of her offerings in the near future – I know I will!

Here are some other episodes that may interest you:

• 1. How do You Overcome Fear After a Crash?
• 1. Overcoming Fear On+Off the Bike with Joanna Yates

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts on January 9th (and Every Month)!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – our next cycle starts on January 2, 2023! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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Happy New Year, friend! I personally love the New Year since I look at it as a hopeful time of year. Like a fresh beginning. YOU get to dictate what you want to do with the year ahead.

That can be equally exciting and nerve-wracking, though. The point of today’s episode to help make it trend more on the exciting side of things by giving you direction on how to reflect, assess, and take action to make 2023 the best year so far!

Here are some other related episodes that may interest you:

• 1. How to Get Long-Term Results
• 1. Who Vs Why: Who do You Want to be?
• 1. What are You Willing to Sacrifice for a Goal?
• 1. Habits and What Deserves Your Attention

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts on January 2nd – January 9th (and Every Month)!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – our next cycle starts on January 2, 2023! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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Oftentimes, you may hear people say how using food as a coping mechanism is bad, or unhealthy. What if i told you it’s okay? That it’s even… natural? What isn’t ideal is if you use food as your ONLY coping mechanism. Listen to this episode to learn other things you can use as a coping mechanism to help you navigate through your emotions, stress, or anything you may be experiencing in the moment.

Here are some other related episodes that may interest you:

• 1. How to Handle Food Pushers
• 1. One Important Tip for Holiday Eating
• 1. How to Handle Holiday Eating

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts on January 2nd, and Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – our next cycle starts on January 2, 2023! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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Food pushers. We all know one or have had an interaction with one at some point. Food pushers are the kind of people who push food upon you even if you turn it down. They may even try to make you feel guilty for turning their food down – like it is an insult to their cooking or something. So, how do you handle them? In this episode, I share my top five ways to handle the food pushers in your life.

Here are some other related episodes that may interest you:

• 1. One Important Tip for Holiday Eating
• 1. How to Handle Holiday Eating

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – our next cycle starts on January 2, 2023! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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If you haven’t heard of the non-profit organization World Ride, then I hope this episode sheds some light on this amazing organization and its mission in empowering women through mountain biking around the world. In this episode, I sat down with Julie Cornelius, who leads World Ride.

World Ride hosts once-in-a-lifetime trips that are lead by local guides and experts in the areas they explore. Not only that, but World Ride helps to foster knowledge and build bike libraries in the local communities to which they venture. It is the ultimate way to spread confidence in women globally through mountain biking.

You can learn more about World Ride HERE, and you can donate to World Ride and register to win a trip for two to Lesotho (that Julie talks about in this episode) HERE. Every dollar goes to help support and focus on empowering more women around the world! You can also follow World Ride on Instagram HERE so you can stay on top of everything that’s going on.

Here are some other interviews I’ve done that may interest you:

• 1. Inclusivity in Mountain Biking with Brooke Goudy
• 1. Overcoming Fear On+Off the Bike with Joanna Yates
• 1. Krystyna Holland: Pelvic Floor Health is for Everybody

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?If you’re ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts Every Month!#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – our next cycle starts on January 2, 2023! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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Long-term results aren’t always so long-term – so, how do you make them truly stick? There are several ways to make long-term results last, and I share one of the mindset shifts you can make about your short-term habits to help build lasting results, today.

If you stall out and have trouble making your habits stick so you can see the results you seek, then give this episode a listen!

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Cooler temps often means drier air, which means you are losing more water than you realize. Use these eight tips to optimize your hydration in winter, so you’re not dragging through it with lackluster energy and performance.

If you have difficulty staying hydrated when the temps outside drop, then give this episode a listen!

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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!

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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!

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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:

1. How to Use Fall and Winter to Prep for Bike Season
2. How to Change Your Environment for Your Success
3. How to be Consistent

Do You Want a Coach to Help Make Training or Nutrition Easier for You? If you're ready to finally 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

ShredStrong Starts Every Month!

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We already started our next cycle on October 10th, but you can join us every month and you can learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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!

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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!

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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!

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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:

1. How to Be Consistent
2. What to Focus on in the Off-Season

Do You Want to Improve Your Nutrition and Habits? 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

ShredStrong Started on October 10th!

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We already started our next cycle on October 10th, but you can join us every month and you can learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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 follow her on Instagram here. Here are some other popular episodes worth listening to:

1. How to Be Consistent
2. Causes of Leg Fatigue When Mountain Biking
3. What to Focus on in the Off-Season
4. Overcoming Fear On+Off the Bike with Joanna Yates

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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. i'd love the opportunity to work with you!

ShredStrong Starts on October 10th!

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We start our next cycle on October 10th! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. How to Be Consistent
2. Causes of Leg Fatigue When Mountain Biking
3. 3 Mistakes I Made When I Started Lifting
4. How to Build Confidence in the Gym
5. What to Focus on in the Off-Season
6. How to Workout When Time is Limited

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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. i'd love the opportunity to work with you!

ShredStrong Starts on October 10th!

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We start our next cycle on October 10th! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. How to Be Consistent
2. What are You Willing to Sacrifice for a Goal?
3. Habits + What Deserves Your Attention

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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. i'd love the opportunity to work with you!

ShredStrong Starts on October 10th!

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We start our next cycle on October 10th! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. i'd love the opportunity to work with you! Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We start our next cycle on October 10th! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Stop Belittling Your Efforts
2. Getting through the Hardest Part
3. What if You Don't Want to Race?

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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. i'd love the opportunity to work with you! Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We start our next cycle on October 10th! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Getting through the Hardest Part
2. How to Modify Training When Highly Stressed

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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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 episodes on mindset that are worth listening to:

1. How to Be Consistent
2. How to Handle Comparing Yourself to Others
3. What if You Don't Want to Race?

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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Who vs Why: Who Do You Want to Be?
2. 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Who vs Why: Who Do You Want to Be?
2. 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Who vs Why: Who Do You Want to Be?
2. Don't Should All Over Yourself
3. 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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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 fueling effectively:

1. How to Fuel During Bike Rides
2. How to Fuel Before Bike Rides
3. Meal Prep Made Easy in 3 Steps

Here are some links to the goodies I shared in this episode:

Enduro Bites (use the code KATES for 20% off your first order!) - check out their vanilla protein powder - it's also plant-based so very friendly for vegans or folks who are sensitive or allergic to dairy! Skratch makes a recovery beverage (that's also available in horchata?!) which you can see here.

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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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. ;)

Here are two other episodes to listen to related to fueling effectively:

1. How to Fuel Before Bike Rides
2. Meal Prep Made Easy in 3 Steps

Here are some links to the goodies I shared in this episode:

Enduro Bites (use the code KATES for 20% off your first order!) - my favorite products are Beta Red and the fig and dark chocolate Enduro Bites TheFeed.com Check out this Feed Zone Portables recipe for a glimpse into some of the recipes offered in this stellar recipe book: https://www.triathlete.com/nutrition/recipes/feed-zone-portables-denver-rice-cake/

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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Can You Diet for Too Long?
2. Meal Prep Made Easy in 3 Steps

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, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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 episodes to listen to related to stress and training:

1. Are You Overtraining?
2. Does Work-Life Balance Exist
3. How to Workout When Time is Limited
4. What to do When Life Gets Busy
5. What are Your Non-Negotiables to Handle Stress?
6. 10 Ways to Handle Stressful Weeks

Want to Work With Me? If you're ready to make some lasting and sustainable changes in your life, then apply to work with me by clicking here. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of about 1-2 times a month).

Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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 caloric needs:

https://www.sailrabbit.com/bmr/ https://tdeecalculator.net/ https://www.precisionnutrition.com/nutrition-calculator

Here are some other episodes to listen to related to diet and nutrition:

1. Meal Prep Made Easy in 3 Steps
2. Simple Nutrition Tips for Fat Loss
3. Four Ways to Eat More Protein
4. 10 Ways to Track Progress Besides Body Weight

Want to Work With Me? If you're ready to make some lasting and sustainable changes in your life, then apply to work with me by clicking here. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of about 1-2 times a month).

Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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 episodes to listen to related to habit building:

1. What are You Willing to Sacrifice for a Goal?
2. Habits and What Deserves Your Attention
3. How to Slay Your Goals in the New Year
4. Get more Done by Batching Your Time

Want to Work With Me? If you're ready to make some lasting and sustainable changes in your life, then apply to work with me by clicking here. Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I promise not to spam you, since I only email an average of about 1-2 times a month).

Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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 listen to related to overtraining and preventing it:

1. Causes of Leg Fatigue When Mountain Biking
2. How Much Protein Should I Eat and Why?

Do you want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). Learn more and join here: https://shredstrong.lpages.co/shredstrong/. The deadline to join was on Friday, June 10th, because we start the next phase on Monday, June 13th, but you can still join for a few more days if you don't mind joining a little late. Better late than never, right?

You can also join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

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 your health, wellness, and performance. If you're ready to make some changes in your life, then apply to work with me by clicking here. Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Meal Prep Made Easy in 3 Simple Steps
2. Is Strength Training Important for Cyclists?
3. How Much Protein Should I Eat and Why?

Do you want to learn more about and join my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). Learn more and join here: https://shredstrong.lpages.co/shredstrong/. Deadline to join is Friday, June 10th, because we start the next phase on Monday, June 13th!

You can also join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

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 your health, wellness, and performance. If you're ready to make some changes in your life, then apply to work with me by clicking here. Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Habits + What Deserves Your Attention
2. Process Goals are the Answer to Your Big Goals

Do you want to learn more about and join my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). Learn more and join here: https://shredstrong.lpages.co/shredstrong/.

You can also join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

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 your health, wellness, and performance. If you're ready to make some changes in your life, then apply to work with me by clicking here. Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Master Your Morning to Manage Your Stress
2. Get More Done by Batching Your Time
3. Process Goals are the Answer to Your Big Goals

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 your health, wellness, and performance. If you're ready to make some changes in your life, then apply to work with me by clicking here. Want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. "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 your health, wellness, and performance. If you're ready to make some changes in your life, then apply to work with me by clicking here. Want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Simple Nutrition Tips for Fat Loss
2. 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 for you to make sustainable and lasting changes to your health, wellness, and performance. If you're ready to make some changes in your life, then apply to work with me by clicking here. Want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Stop Saying Sorry
2. How to Go From Rider to Racer

JOIN RIDER TO RACER! Again, learn more about and join the Rider to Racer program here: https://www.vidamtb.com/rider-to-racer - we start on May 3rd! Learn how to be prepared for racing, as well as how to stop saying sorry. Want to learn more about my #ShredStrong program?

ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please rate it with 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. How to Go From Rider to Racer
2. Race to Finish Mentality

JOIN RIDER TO RACER! Again, learn more about and join the Rider to Racer program here: https://www.vidamtb.com/rider-to-racer - we start on May 3rd! Learn how to be prepared for racing, as well as how to stop saying sorry. Want to learn more about my #ShredStrong program?

ShredStrong is my signature strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please rate it with 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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 test out your skills and get hands-on coaching with former pro enduro racer, Anne Galyean. Two race series to check out (and the Rider to Racer program includes races in the Revolution Enduro!)

Revolution Enduro: https://www.revolutionenduro.com/ Sturdy Dirty: https://www.sturdydirty.com/

Also, check out Dawn Fletcher's Driven Mind training for mental health performance: https://drivenmindtraining.com/

Here are other episodes that you may want to listen to related to racing and prepping for race day:

1. How do I Use Visualization?
2. How do You Overcome Fear After a Crash?
3. How to Prep on Race Day
4. Race to Finish Mentality
5. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker

JOIN RIDER TO RACER! Again, learn more about and join the Rider to Racer program here: https://www.vidamtb.com/rider-to-racer - we start on May 3rd!  Want to learn more about my #ShredStrong program?

ShredStrong is my signature strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Want to Connect With Me? if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please rate it with 5 stars. Your support means so much to me, as it helps me grow this podcast!

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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:

1. Habits + What Deserves Your Attention
2. Saying "no" in Order to Say "Yes"

If you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please rate it with 5 stars. Your support means so much to me, and I'm so grateful for it! Want to learn more about my #ShredStrong program?

ShredStrong is my signature strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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 book and boiling down a lot of the key concepts in an effort to truly empower you.  Here are other episodes referenced in this episode that you may want to listen to related to this topic:

1. How do I Use Visualization?
2. Overcoming Fear On+Off the Bike with Joanna Yates

To watch Dweck's talk at Stanford on developing a growth mindset, go here.

To purchase her book, Mindset, from a local independent bookstore, go here.

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you! Want to learn more about my #ShredStrong program? Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise I only email an average of about 1-2 times a month).

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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 listen to related to this topic:

1. Habits + What Deserves Your Attention
2. How to Slay Your Goals in the New Year
3. Overcoming Fear On+Off the Bike with Joanna Yates

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you! Want to learn more about my #ShredStrong program? Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise I only email an average of about 1-2 times a month).

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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 trail that is challenging for you, and let me know how it goes.

Here are some other episodes you may want to listen to related to this topic:

1. How do You Overcome Fear After a Crash?
2. Overcoming Fear On+Off the Bike with Joanna Yates

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you! Want to learn more about my #ShredStrong program? Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise I only email an average of about 1-2 times a month).

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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, brought to you by VIDA MTB Series, check it out here.

Here's another episode you may want to listen to related to this topic:

1. Overcoming Fear On+Off the Bike with Joanna Yates

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you! Want to learn more about my #ShredStrong program? Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise I only email an average of about 1-2 times a month).

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. You Don't Have to be Good at Everything
2. How to Slay Your Goals in the New Year

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you!

You Missed the Winter Session of #ShredStrong that Started on January 10th! Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. Should You Aim for Better or Best?
2. How to Slay Your Goals in the New Year

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you!

You Missed the Winter Session of #ShredStrong that Started on January 10th! Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. What to Focus on in the Off-Season
2. How to Slay Your Goals in the New Year

To check out Adam Grant's Instagram post click here.

To learn more about Dr. Lisa Lewis, click here.

To learn more about Self-Determination Theory, read more here.

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you!

You Missed the Winter Session of #ShredStrong that Started on January 10th! Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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 simple silk eye mask. Silk will keep your face cool temperature-wise and help to not dry your skin oil and make you appear more wrinkly.

For ear plugs to comfortably sleep in, check out Happy Ears here. Get their Discovery Pack to explore which size works for your ear. Bonus: they're more eco-friendly since they're reusable.

To try some parasympathetic breath work, check this video out from Dr. John Rusin.

To try a couch stretch, check this video out for guidance.

Here are some other episodes you may want to listen to related to this topic:

1. What to Focus on in the Off-Season
2. How Much Protein Should I Eat and Why?

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you!

You Missed the Winter Session of #ShredStrong that Started on January 10th! Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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 and reflect on some of the mis-takes you have made along the way, and how you can rectify and course-correct things for you if you’re newer to lifting weights or a seasoned pro. Here are some other episodes you may want to listen to related to this topic:

1. What to Focus on in the Off-Season
2. Q+A on Collagen Protein
3. Is Strength Training important for Cyclists?
4. How Much Protein Should I Eat and Why?
5. Will Lifting Weights Make You Bulky?

Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I'm so grateful for you!

You Missed the Winter Session of #ShredStrong that Started on January 10th! Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. What to Focus on in the Off-Season
2. 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 a difference.

Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I'm so grateful for you!

You Missed the Winter Session of #ShredStrong that Started on January 10th! Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. Four Ways to Eat More Protein 
2. 10 Ways to Track Progress Besides Body Weight
3. Food Isn't "Good" or "Bad"
4. Should You Have Restriction or Restraint with Food?
5. How Much Protein Should I Eat and Why?

Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I am so grateful for you!

You Missed the Winter Session of #ShredStrong that Started on January 10th! Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. How to Slay Your Goals in the New Year
2. How Balance Impacts Performance (+How to Improve Yours) - yes, pun intended ;)

Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I am so grateful from the bottom of my heart.

You Missed the Winter Session of #ShredStrong that Started on January 10th! Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email about 1-2 times a month on average.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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 bike skills coaching on her website here (https://www.joannajyates.com/).

Here are some other episodes you may want to listen to:

1. How to Slay Your Goals in the New Year
2. How to Have Fun with Your Workouts
3. How to Dress to Train in the Cold
4. How Balance Impacts Performance (+How to Improve Yours)
5. Is Strength Training Important for Cyclists?

Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Thanks again for listening - it means so much to me to be at episode 52 already!

You Missed the Winter Session of #ShredStrong that Started on January 10th! Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email about 1-2 times a month on average.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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 again for listening!

The Next #ShredStrong Phase Starts January 10th! Deadline to Join is Jan 7th! The next phase of #ShredStrong starts on Monday, January 10th, and I'd love for you to join! I can help make your training easier to manage and get done, helping you get stronger on and off the bike in the process. You can join one of two tracts: a bodyweight+bands+dumbbells tract, or a barbell tract (which also uses bodyweight, bands, and dumbbells). You can learn more here, as well as pay and join to be a part of the team! I hope to see you on the team! The deadline to join is January 7th.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. How to Have Fun with Your Workouts
2. 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 you did!

The Next #ShredStrong Phase Starts January 10th! The next phase of #ShredStrong starts on Monday, January 10th, and I'd love for you to join! I can help make your training easier to manage and get done, helping you get stronger on and off the bike in the process. You can join one of two tracts: a bodyweight+bands+dumbbells tract, or a barbell tract (which also uses bodyweight, bands, and dumbbells). You can learn more here, as well as pay and join to be a part of the team! I hope to see you on the team! The deadline to join is January 7th.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. How Much Protein Should I Eat and Why?

Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you.

The Next #ShredStrong Phase Starts January 10th! The next phase of #ShredStrong starts on Monday, January 10th, and I'd love for you to join! I can help make your training easier to manage and get done, helping you get stronger on and off the bike in the process. You can join one of two tracts: a bodyweight+bands+dumbbells tract, or a barbell tract (which also uses bodyweight, bands, and dumbbells). You can learn more here, as well as pay and join to be a part of the team! I hope to see you on the team! 

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. How important is Upper Body Strength Training for Mountain Biking
2. "Have to" Versus "Get to" Mindset Shift
3. How to manage Training and Fuel Yourself as a Mountain Biker
4. Is Strength Training Important for Cyclists?

How will you show up and have FUN in your training this week?

Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you.

The Next #ShredStrong Phase Starts January 10th! The next phase of #ShredStrong starts on Monday, January 10th, and I'd love for you to join! I can help make your training easier to manage and get done, helping you get stronger on and off the bike in the process. You can join one of two tracts: a bodyweight+bands+dumbbells tract, or a barbell tract (which also uses bodyweight, bands, and dumbbells). You can be added to the waitlist by clicking here to learn more and get allllll the info on the next phase.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. F*ck the Scale
2. Focus on Progress Not Expectations

What metrics do you like to use to track progress besides body weight? Please share them with me, as I'd love to hear from you.

Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your support!

ShredStrong started!

The first phase of #ShredStrong started on October 11th, and it has been so good so far! I've already had several athletes reach out to me to let me know how much stronger they're feeling on their rides and in general in life, and I'm here for it. If you missed out on this most recent cycle, don't worry, because the next cycle starts soon! Stay tuned for details on it - it starts in January!

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. Shift Your Mindset About Losing
2. Race to Finish Mentality 

How do you embrace the suffering? How will you choose to embrace the suffering this week or in your next race? Do you have some ideas for small changes you can make in order to help you progress.

Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your support!

ShredStrong started!

ShredStrong started on October 11th, and I'm enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don't worry. The next cycle release will be in January to get you through the end of winter and into the springtime.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. Food Isn't "Good" or "Bad"
2. Should You Have Restriction or Restraint with Food?
3. F*ck the Scale
4. 5 Simple Steps to Mindful Eating

Do you have any tips on how you handle eating and drinking around the holidays?

Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your support!

ShredStrong started!

ShredStrong started on October 11th, and I'm enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don't worry. The next cycle release will be in January to get you through the end of winter and into the springtime.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. 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 support!

ShredStrong started!

ShredStrong started on October 11th, and I'm enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don't worry. The next cycle release will be in January to get you through the end of winter and into the springtime.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. What are Your Non-Negotiables to Handle Stress?
2. 10 Ways to Handle Stressful Weeks

Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your support!

ShredStrong started!

ShredStrong started on October 11th, and I'm enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don't worry. The next cycle release will be in January to get you through the end of winter and into the springtime.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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 for the purposes of this episode. ;) Some other episodes that explore stress include:

1. How to Know When to Take a Rest Day or Train
2. 10 Ways to Handle Stressful Weeks
3. What are Your Non-Negotiables to Handle Stress?

Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your support!

ShredStrong started!

ShredStrong started on October 11th, and I'm enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don't worry. The next cycle release will be in January to get you through the end of winter and into the springtime.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. Should You Have Restriction or Restraint with Food?
2. 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 2

Some questions to ask include:

What are some historical influences you have regarding food from your childhood? How did your family and friends influence this? What is your current relationship with food?

So, explore some of these questions and how you eat. This exploration could shine some light on your approach to whether food isn't good or bad to you.

Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for your support.

ShredStrong started last week!

ShredStrong started on October 11th, and I am loving the new balance and stability work I'm doing alongside my athletes! If you missed out on this new cycle, no worries. The next cycle release will be in 3 months to get you through the end of winter and into the springtime.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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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:

1. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
2. Is Strength Training Important for Cyclists? 

What are some common spots of aches, pains, or muscle soreness before your workouts? Do you warm-up before your training sessions - why or why not? I dare you to try a specific warm-up for just 10 minutes this week and see what a difference it makes for you.

ShredStrong started last week!

ShredStrong started on October 11th, and I am loving the new balance and stability work I'm doing alongside my athletes!

If you missed out on this new cycle, no worries. The next cycle release will be in 3 months to get you through the end of winter and into the springtime.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm so grateful for your support.

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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 efficiently as possible in the process. By listening to the signals your body is giving you, you're more able to see what you may need to focus on when it comes to your strength training and mobility program. Where do you feel more of the aches and pains in your body during or after your bikes rides? A few other episodes I reference watts and power in the past are worth checking out if you haven't heard them yet:

1. 4 Ways to Optimize Your Indoor Bike Rides
2. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
3. Is Strength Training Important for Cyclists? 

ShredStrong starts this week!

ShredStrong is starting on Monday, October 11th, and I could not be happier and more excited to start a new cycle with my athletes! It's my signature periodized training program for mountain bikers, and I can't wait to see my athletes set more PRs and crush their climbs. LFG!

If you missed out on this new cycle, no worries. You can wait for the next release in about 3 months for the next cycle to start (inJanuary).

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm so grateful for your support.

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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:

1. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
2. Is Strength Training Important for Cyclists? 

With a strong core, you're able to be prepared to handle your bike over the toughest trails while mountain biking, and it provides the best stability for your body in the bent-over position over your bike when you're in the ready or "attack" position. What's your favorite core exercise?   Join #ShredStrong today!

ShredStrong is starting! It's my signature periodized training program for mountain bikers that starts on October 11th. DEADLINE TO JOIN IS WEDNESDAY, OCTOBER 6TH! This is the same training program I follow, and my athletes see PRs on their rides and crush their climbs to show up to race day or their weekly ride with friends, ready to roll.

Click here to pay for your first month ($49) and to join the badasses already in the #ShredStrong program. Or, buy 6 months of the program for $39 a month when you buy all 6 months at once ($239) by clicking here. Let's effing go! 

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.

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All too often, athletes focus on their lower body strength for mountain biking, neglecting upper body strength altogether. This not only puts you at risk for injury, but it also reduces your power and ability to perform at the top of your potential. Listen to this episode to understand WHY upper body strength is needed in mountain biking (and really any cycling-specific sport).

A few other episodes may interest you, so check these out:

1. 4 Ways to Optimize Your Indoor Bike Rides
2. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
3. Is Strength Training Important for Cyclists? 

By having upper body strength and stability, you are more prepared to handle the terrain you encounter in mountain biking as well as be more resilient if you crash. Out of curiosity, what's your favorite part to exercise in your upper body? For me, it's definitely shoulders.   Join #ShredStrong today!

ShredStrong is starting! It's my signature periodized training program for mountain bikers that starts on October 11th. DEADLINE TO JOIN IS WEDNESDAY, OCTOBER 6TH! This is the same training program I follow, and my athletes see PRs on their rides and crush their climbs to show up to race day or their weekly ride with friends, ready to roll.

Click here to pay for your first month ($49) and to join the badasses already in the #ShredStrong program. Or, buy 6 months of the program for $39 a month when you buy all 6 months at once ($239) by clicking here. Let's effing go! 

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.

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Like last week's episode outlined, stress happens, but you can manage it as best as you are able to by setting your non-negotiables to handle stress. Non-negotiables don't have to be complex, and they should align with your overarching goals - helping you to always keep your goal the goal.

A few other episodes may interest you, so check these out:

1. 10 Ways to  Handle Stressful Weeks
2. Get More Done by Batching Your Time
3. Box breathing and Other Ways to manage Stress

By setting your non-negotiables to handle stress, you'll be more aligned with your goals, and better able to manage your stressful weeks with ease. My hope is that this episode helps you manage your lifestyle habits with less stress.   Join the waitlist for #ShredStrong

ShredStrong is my signature periodized training program for mountain bikers that starts on October 11th. This is the same training program I follow, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs and show up to race day or their weekly ride with friends, ready to roll. Click here to join the waitlist for #ShredStrong, and be the first to get access to this kick-ass program.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.

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Stress happens, and unfortunately, your life cannot be completely stress-free. These ten tips on how to handle stress in your moments of overwhelm can be key in helping keep you on track for your goals. So, instead of wishing for no stress at all, try to find ways you can manage your stress as best as possible. A few other episodes may interest you, so check these out:

1. Get More Done by Batching Your Time 27: The One Recovery Tool You're Not Using But Should (I talk about breath work in this episode)
2. Box breathing and Other Ways to manage Stress

My hope is that this episode helps you discover how to handle stress in those overwhelming times so they're not so consuming.   Join the waitlist for #ShredStrong

ShredStrong is my signature periodized training program for mountain bikers that starts on October 11th. This is the same training program I follow, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs and show up to race day or their weekly ride with friends, ready to roll. Click here to join the waitlist for #ShredStrong, and be the first to get access to this kick-ass program.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.

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Losing is a word that holds a fair amount of negativity. What if you can shift your mindset about losing? What if you can consider if you lost or if you got beat? There is a difference.

A few other episodes may interest you, so check these out:

Episode 7. Is Strength Training Important for Cyclists? (this is a sign for you to sign-up to learn more about the #ShredStrong program I'm launching in October!) 30: Race to Finish Mentality 25: Take a Damn Rest Day

Here's to a new perspective and hopefully shifting your mindset about losing.   Join the waitlist for #ShredStrong

ShredStrong is my signature periodized training program for mountain bikers that starts on October 11th. This is the same training program I follow, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs and show up to race day or their weekly ride with friends, ready to roll.

Click here to join the waitlist for #ShredStrong, and be the first to get access to this kick-ass program.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.

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Let's talk about the importance of the often-neglected art of how to prep on race day: the warm-up. It's the phase of your training and racing that you almost always want to skip. Well, don't do that.

Skipping a proper warm-up can leave you feeling much less ready and primed to GO on race day. So, try to make this a priority on your next race day or at your next training ride or session.

Here's a link to my (somewhat awkward) YouTube video on how to prep on race day using my WARP warm-up method: https://youtu.be/r3QzREm5fg0. Remember, check the notes on YouTube to see the details of the WARP warm-up, and you can save this warm-up easily on your phone. The more you do it, the better you will feel ready to GO when it comes to starting your ride or race.

A few other episodes may interest you, so check these out:

Episode 7. Is Strength Training Important for Cyclists? (this is a sign for you to sign-up to learn more about the #ShredStrong program I'm launching in October!) 30: Race to Finish Mentality 32: How Balance Impacts Performance (+ How to Improve Yours)

Armed with this information, I am hopeful that you will be primed and ready for your next race, so LET'S GO!   Join the waitlist for #ShredStrong

ShredStrong is my signature periodized training program for mountain bikers that starts on October 11th. This is the same training program I follow, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs and show up to race day ready to roll.

I'll also soon release my #Moderation365 nutrition program to help you learn how to navigate and develop a healthier relationship with food to trust yourself.

Click here to join the waitlist for #ShredStrong, and be the first to get access to this kick ass program.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.

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In this episode, I talk about how balance impacts performance as well as the importance of balance training for your overall health. I also include ways that you can implement balance into your current training using some simple differences.

These other episodes may interest you:

Episode 7. Is Strength Training Important for Cyclists? (this will show you why you need to sign up for the #ShredStrong program I'm launching in October!) Episode 30: Race to Finish Mentality

Since balance impacts performance so much, how will you work on improving your balance training for performance?   Join the waitlist for #ShredStrong

ShredStrong is my signature periodized training program for mountain bikers that starts on October 11th. This is the same training program I follow, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs and show up to race day ready to roll.

I'll also soon release my #Moderation365 nutrition program to help you learn how to navigate and develop a healthier relationship with food to trust yourself.

Click here to join the waitlist for #ShredStrong, and be the first to get access to this kick ass program.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm forever grateful for your support.

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In today's episode, I answer some questions I've received recently from you listeners about collagen protein. I just love you all for sending these questions into me, so keep sending them in! You can email me or DM me on Instagram.

I talk about these studies in this episode:

24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain

Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature

Here are some other episodes that may interest you:

Episode 4: How Much Protein Should I Eat and Why? Episode 7. Is Strength Training Important for Cyclists? (this will show you why you need to sign up for the #ShredStrong program I'm launching in October!)

Let me know what you think about my summary of collagen and if you still plan to use it in your nutrition. Remember, you should do what works best and feels good for YOU!   Join the waitlist for #ShredStrong

ShredStrong is my signature periodized training program for mountain bikers that starts on October 11th. This is the same training program I follow, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs and show up to race day ready to roll.

I'll also soon release my #Moderation365 nutrition program to help you learn how to navigate and develop a healthier relationship with food to trust yourself.

Click here to join the waitlist for #ShredStrong, and be the first to get access.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm forever grateful for your support.

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Race to finish mentality could be the missing link for you on race day. Stop cutting yourself short by not finishing a race, or stopping the race because of a challenge that you cannot control. Instead, embrace the race to finish mentality and approach and see what a difference it can make to the stress you place on yourself.

Here are some other episodes that may interest you:

Episode 29. Overcoming Fear On+Off the Bike with Joanna Yates Episode 7. Is Strength Training Important for Cyclists? (this will encourage you to sign up for the #ShredStrong program I'm launching in October!)

Give this episode a listen and see if it helps shift your mindset for your next race day... and race to finish.   Join the waitlist for #ShredStrong and other programs I'm opening up access to my periodized training program for mountain bikers, #ShredStrong. This is the same training program I follow myself, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs.

I'll soon release my #Moderation365 nutrition program to help you learn how to navigate and develop a healthier relationship with food to trust yourself.

Click here to join the waitlist, and be the first to get these tips.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share it. I'm forever grateful for your support.

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Your indoor bike rides can be optimal no matter the season. In fact, indoor bike training does not have to be boring or monotonous. It's actually a great time to focus on your efficiency and power output by using the 4 tips I share in this episode.

Here are some other episodes that may interest you:

Episode 13. Box Breathing and Other Ways to Manage Your Stress (this is a great episode if you find you're stressed when you try breathing through your diaphragm using the one tip I share in this episode) Episode 7. Is Strength Training Important for Cyclists? (yes, yes it is)

Give this episode a listen and let me know what you plan to focus on during your training rides indoors next time.   Join the waitlist for #ShredStrong and other programs I'm opening up access to my periodized training program for mountain bikers, #ShredStrong. This is the same training program I follow myself, and I love it because it works. I may be biased, but my athletes see PRs on their rides as well as crush their climbs.

I'll also soon release my #Moderation365 nutrition program to help you learn how to navigate and develop a healthier relationship with food to trust yourself.

Click here to join the waitlist, and be the first to get these tips.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share this with a friend! I'm forever grateful for your support.

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In this episode, I sat down with professional mountain bike coach, Joanna Yates, to talk all about overcoming fear on and off the bike.

Here are some other episodes that you may find relevant to mindset and training:

Episode 20. Q+A: How to Fuel Yourself as a Mountain Biker Episode 7. Is Strength Training Important for Cyclists?

You can learn more about Joanna and book a coaching session with her in Sedona, Arizona, by visiting her website here: https://www.joannajyates.com/ Follow her on Instagram here. Or on Twitter here.  Check out her YouTube channel here, which has some tutorial videos you will love. Visit her at Thunder Mountain Bikes in Sedona. Be sure to make this your go-to bike shop, especially for the upcoming Sedona Mountain Bike Festival on November 12-14, 2021. If you're unable to go to the Festival, then buy some of her handmade bike jewelry from her shop, MTB Vibes Jewelry, here.  Now, dive into this episode. I hope you love listening to us chat as much as I loved chatting with Joanna. Let me know how you'll shift your mindset, making overcoming fear on and off the bike more possible this week.   Join the waitlist for #ShredStrong and other programs I'm opening up access to my periodized training program for mountain bikers, #ShredStrong. This is the same training program I follow myself, and I love it because it works. I may be biased, but my athletes see PRs on their rides as well as crush their climbs.

I'll also soon release my #Moderation365 nutrition program to help you learn how to navigate and develop a healthier relationship with food to trust yourself.

Click here to join the waitlist, and be the first to learn about these programs.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share this with a friend! I'm forever grateful for your support.

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Using this simple recovery tool will be such a game changer for you and your training. I outline how you can simply and effectively tap into something that you already do after your training in order to de-regulate your nervous system from the stressors you experience.

Here are other episodes that may help you when it comes to rest and recovery:

Episode 26: How to Know When to Train or Take a Rest Day Episode 25: Take a Damn Rest Day Episode 7: Is Strength Training Important for Cyclists?

Hell, using this recovery tool could really change not only your training, but also your stress management. Try it and see for yourself!   Be the first to learn about my #ShredStrong and #Moderation365 program launches + join my newsletter to never miss an update In the coming months, I'll release my periodized strength and conditioning program for mountain bikers, #ShredStrong. This is the same training program I follow myself, and it WORKS. I may be biased, but my athletes aren't - they see PRs on their rides as well as crush their climbs.

In late 2021, I'll also release my #Moderation365 nutrition program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself.

Be the first to learn about these programs by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share this with a friend! I'm forever grateful for your support.

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Do you know when to take a rest day or train? While rest days are important to your overall progress, you may not know when or how to determine if you should take a rest day. In this episode, I outline 5 simple tips to help guide you to decide if it's better for a rest day or to train. Here are other episodes you may find helpful, one of which I reference in the episode:

Episode 25: Take a Damn Rest Day Episode 20: Q+A How to Manage Training and Fuel Yourself as a Mountain Biker Episode 7: Is Strength Training Important for Cyclists?

Be the first to learn about my #ShredStrong and #Moderation365 program launches + join my newsletter to never miss an update In the coming months, I'll release my periodized strength and conditioning program for mountain bikers, #ShredStrong. This is the same training program I follow myself, and it WORKS. I may be biased, but my athletes aren't - they see PRs on their rides as well as crush their climbs.

In late 2021, I'll also release my #Moderation365 nutrition program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself.

Be the first to learn about these programs by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share this with a friend! I'm forever grateful for your support.

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You should take a damn rest day. The mentality of “go hard or go home” and “constantly grinding” or “no pain, no gain” needs to die. Doing more does not mean that you are doing the best or doing what your body needs when it comes to training and fitness. All too often, I have athletes come to me who are working out 7 days a week. Yes, 7 days a week. They feel that they are not worthy of a day off. Today, I make the argument for taking a rest day and why you should. Here are some other episodes you may find helpful when developing your training program:

Episode 20: Q+A How to Manage Training and Fuel Yourself as a Mountain Biker Episode 7: Is Strength Training Important for Cyclists?

Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update In the coming months, I'll release my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share this with a friend! I'm forever grateful for your support.

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It's getting hot in here! In today's episode, I talk about how to stay cool in hot weather, and offer some of my best tips on staying cool when the mercury rises.

I mention the following items in this episode, so check them out here:

Mission cooling buffs Polar water bottles (made in Colorado) Skratch Labs electrolyte mixes are my go-to Nuun Endurance is another decent hydration mix

Stay cooler this summer with these tips, and let me know if you have any others to add to the list. And remember, you "get to" ride or perform in the hot weather, you don't "have to." That mindset shift will help you so much - check out that podcast episode here.

Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update In the coming months, I'll release my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share this with a friend! I'm forever grateful for your support.

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What do you HAVE to versus GET to do? Our words are powerful. Try replacing this one simple statement (have to versus get to) this week and see what an impact it makes.

Sometimes, this simple word and mindset shift can help you make more space and time for your own needs. But, for times when it doesn't, check out this episode on what to do when you're not motivated to train or do anything.

Tell me how this shift works for you this week. I'd love to hear. Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update In the coming months, I'll release my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share this with a friend! I'm forever grateful for your support.

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In this episode, I follow-up on last week's episode, outlining an even simpler method to build the 'perfect' meal for your goals. This method uses your hand and not a food scale, making it even simpler and easier.

Bringing awareness to what and how much you eat is crucial for you to get to your goals. (Plus, it's less of a headache.) The simplest way to bring awareness to what and how much you're eating is to build the perfect meal using this hand-eye method.

If you want to read the blog I wrote about this topic, check it out here.

And remember, protein is always first - it's the most important element to your meals. Listen to that episode here. Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update In the coming months, I'll release my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share this with a friend! I'm forever grateful for your support.

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In this episode, we're talking about how to build the 'perfect' meal for your goals and current situation.

I see way too many folks not eating enough throughout the day to sustain their energy levels, and they wonder why they have an energy crash in the afternoon regardless if they've gotten ample sleep. The key here is to keep your meals fairly balanced with protein, carbs, and fats, especially until you get consistent with the process. The best way to do that is to build the perfect meal using this simple method.

If you want to read the blog I wrote about this topic, check it out here.

I also cannot emphasize protein enough. Listen to that episode here. Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update In the coming months, I'll release my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share this with a friend! I'm forever grateful for your support.

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Welcome to episode 20! This is monumental, so I'm trying something new in this episode by doing a Q+A format. Today, I'm answering questions sent in by my listeners about how to manage training and fuel yourself as a mountain biker and more.

All too often, you can risk overtraining when you're training for a race or event, plus it can be tough to manage stomach issues on top of optimally fueling yourself during a race. So, this episode helps take out the guesswork so you know how to manage training and fuel yourself as a mountain biker.

Next, to dive deeper into the additional topics that I talk about in this episode, check out these episodes:

How Much Protein Should I Eat and Why? from Episode 4 Episode 8: What to Do When You’re Not Motivated to Train (or do Anything) Episode 7: Is Strength Training Important for Cyclists?

Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update In the coming months, I'll release my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.

Want to Connect With Me? Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here. If you found this episode helpful, then please subscribe and share this with a riding buddy of yours! I'm forever grateful for your support.

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Should You Have Restriction or Restraint with Food? In this episode, I talk about how restriction or restraint with food can have varying outcomes with your diet. Restricting too much can lead you down a turbulent road of indulgence and bingeing that can further lead you down the road of yo-yo dieting (which is never any fun). Restraint, on the other hand, could be exactly what you seek for progress (and a better relationship with food).

I also talk about how cravings may indicate that your body is in need of more energy (calories), it may be seeking an emotional outlet for support through food, or your body may also need to consume more protein since protein deficits also trigger cravings. If you want to learn more about how much protein is ideal for you (especially if you're an athlete or very active person), then listen to episode 4, How Much Protein Should I Eat and Why?here.

If you want to read the blog I wrote on this topic several years ago (and it still applies today, imagine that), check it out here.

Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update In the coming months, I'll be releasing my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you stay.

Want to Connect With Me? Finally, if you have any questions to add for my podcast Q+A episode that's coming up, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here. If you found this episode impactful for you, please subscribe and share! I'm forever grateful to have your support.

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In this episode, I talk about how you should focus on progress not expectations. All too often, you likely focus on your expectations of what you THINK your progress should be, which can be way off base from where progress should be for you. Or, you ignore the progress you've made altogether thus far.

Does that sound like a good plan for you and your progress?

No, not really.

If you want to follow Sohee Lee, whom I mention in this episode, then follow her here - she's incredible.

I also talk about progress and how the body weight scale shouldn't be your only metric of success in episode 16 here, titled F*ck the Scale.

Join my newsletter and never miss an update I email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you stay.

Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here. If you found this episode impactful for you, please subscribe and share! I'm forever grateful to have your support.

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In this episode, I talk about why and how you should try to start each day with a blank slate. This is a fresh perspective on the old philosophy of tabula rasa, or having a "blank slate," when it comes to experiences and preconceived notions. It's the idea that we learn through our experiences and hold onto those preconceived notions from those experiences.

This idea of starting the day with a blank slate (what's called "blank slating") will hopefully shed some light on the process of starting each day fresh and without any expectations or baggage (or at least a hell of a lot less).

If you want to learn about how I master my mornings (well, most of them, ha), then check out episode 14 here. Or, learn some more about how to batch your time to save energy and headspace in episode 10 here.

Join my newsletter and never miss an update I email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you stay.

Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here. If you found this episode impactful for you, please subscribe and share! I'm forever grateful to have your support.

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We just wrapped up Stress Awareness Month in April. But, in this episode I'm talking about another potential stressor: the scale. F*ck the scale as the ONLY source of information regarding your progress. There are so many other things you can use to determine your progress.

Give this episode a listen as I dive in and get quite heated (no apologies for the F-bombs) about how the scale should NOT be the only source of information regarding your weight loss, weight gain, or overall health journey. I outline the things you can use as more dependable metrics, empowering you even more.

If you want to read the blog I wrote that inspired this podcast, read it here: https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/

Here's the study I reference in this episode about inadequate sleep being a risk factor for obesity.

Join my newsletter and never miss an update I email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you stay.

Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here. If you found this episode impactful for you, please subscribe and share! Finally, say it with me: F*CK THE SCALE.

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April is Stress Awareness Month. And in this episode, I'm talking with Dr. Nicole Garneau, who earned her PhD in Genetics. The Soulful Scientist and I talk about transformation and mental health and ways to identify and find your own success.

Sometimes, batching your time like I talked about in episode 10, isn't what will work for YOU, but Nicole and I talk about ways to identify what works for you to master your day. (Hint: it takes some experimenting.) We also talk about Nicole's latest creation, "The Soulful Scientist's Guide To..."

The Soulful Scientist's Guide To... is an online "school" designed for people looking to go deeper to understand personalized and specific topics, from both a scientific and soul-forward perspective. The transformational goal of each course is for students to feel empowered to take action now, and have the concrete tools to do so.

Pre-sign up for the free Soulful Scientists Guide To Depression 101 by clicking here.

Subscribe to Dr. Nicole's School to stay up-to-date on upcoming course launches. Launches include Anxiety 101 and Failure to Setback to Success, a scientific approach to designing your unique success through the lens of mental health. Subscribe here: https://soulful-scientists-guide-to.teachable.com/?src=Shift.

For daily doses of science, soul and humor, follow Dr. Nicole (@DocGarneau) wherever you social:

Instagram: https://www.instagram.com/docgarneau/

TikTok: https://www.tiktok.com/@docgarneau?lang=en

Facebook: https://www.facebook.com/docgarneau/

If you want to read the article Dr. Nicole wrote that we mentioned in this episode, click here; the article starts at the bottom right corner of page 7.

Listen in on this episode if you want to shine a light on transformation and mental health.

Merchandise Launch! I'm releasing my first apparel launch with most of the proceeds going to No Kid Hungry. The store is open from Monday, April 12 - April 26, 2021. Go here to check out the tanks, tees, raglan tees, technical shirts, and sweatshirts that are on sale now (everything is SUPER soft and are higher-quality materials!): http://shifthumanperformance.deco-apparel.com

Again, the cart closes on April 26th, so grab your gear now to help support No Kid Hungry. Thanks for your support!

Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here. If you found this episode helpful for you, please leave a 5-star review and a brief description of what was helpful for you - it would mean so much to me and help me get this podcast out to reach more ears.

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April is Stress Awareness Month. So, in this episode, you'll learn easy ways to master your morning to manage your stress.

I talked about managing stress through your breath in episode 13. But all too often, the morning time is the best time to manage your stress from the start. Listen for some tips on how to master your morning, and therefore your entire day, right here.

In addition to batching your time like I talked about in episode 10, mastering your mornings is where you can feel like you have greater control over your entire day. Are you ready to master your morning to manage your stress?

If you want to read more on how to master your mornings, check out The Perfect Day Formula from Craig Ballantyne. His approach helped me transform my mornings years ago. Thanks a million, Craig.

Merchandise Launch! I'm releasing my first apparel launch with most of the proceeds going to No Kid Hungry. The store is open from Monday, April 12 - April 26, 2021. Go here to check out the tanks, tees, raglan tees, technical shirts, and sweatshirts that are on sale now (everything is SUPER soft and are higher-quality materials!): http://shifthumanperformance.deco-apparel.com

Again, the cart closes on April 26th, so grab your gear now to help support No Kid Hungry. Thanks for your support!

Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here. If you found this episode helpful for you to shift your mornings to be more in alignment with your goals, please leave a 5-star review and a brief description of what was helpful for you - it would mean so much to me and help me get this podcast out to reach more ears.

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Stress is almost impossible to eliminate, but we can do something about it: we can manage it. We need to manage our stress before our stress manages us. Fortunately, we have a tool that we can use at any time to help relax ourselves, and it's free and available any time: our breath. We can do breath work at ANY time and ANY place. You can do it while walking, working, in a meeting, watching a movie, or while driving. Any time you feel a surge of stress or overwhelm, give this a try.

Box Breathing and ASMR video Here's a short (2-minute) guided video that details the specifics: Box breathing video. Be sure to save or bookmark that video to use any time. Outside of box breathing or other breath work, there are other things we can do to help reduce your stress. Give this episode a listen for some ideas! One of the ideas I talk about is to watch an ASMR video, like soap cutting (ASMR is short for autonomous sensory meridian response). It's when you get a tingly feeling on your scalp; it's relaxing).

Merchandise Launch! For the first time, I'm releasing an apparel launch with some of the proceeds going to No Kid Hungry. The store is open from Monday, April 12 - April 26, 2021. Go here to check out the tanks, tees, raglan tees, technical shirts, and sweatshirts that are on sale now (everything is SUPER soft and are higher-quality materials!): http://shifthumanperformance.deco-apparel.com

Again, the cart closes on April 26th, so grab your gear now to help support this organization!

Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here.

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In this episode, I introduce my 5 simple steps to mindful eating, using my 5-S Plan. I know the word "mindfulness" can feel so esoteric and like something you can't really identify, but I assure you it doesn't have to be. Mindfulness around your eating is something that you can include at every meal, if you wish. Or, it can simply be something that you are more aware of, should stress or other emotions come up for you during a meal. So, listen to this and learn how to stop scrolling and start being more present with your meals. Really, mindfulness around your meals does not have to be complex. Taking these steps will keep it simple and manageable, and so much less overwhelming.

Want to Read About This? If you want to read my blog on this topic, check it out here: https://shifthumanperformance.com/2017/06/02/5-steps-to-mindful-eating/

Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here.

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In this interview, pelvic floor PT Krystyna Holland talks about how pelvic floor health is for everybody, including you.

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Welcome to episode 10! If you feel like you get to the end of the day without getting much done, or wondering where all of your time went, then this episode is for you. I can almost guarantee that you will get more done by batching your time. “Batching” means you complete a certain task or similar tasks at one time each day or on certain days of the week. By batching my tasks together, I avoid spreading my energy on multiple tasks at one time. Because, let's be real: multitasking really means that nothing is getting done. Give this episode a listen and implement some of these ideas to save yourself some more time and energy. Head to www.baronfig.com to buy the Mastermind Week Pad I mentioned in this episode if you like to write-out your schedule instead of being so dependent on your devices. Free Webinar on the 3 Non-Negotiables to Become a Better Mountain Biker I'm hosting a free 30-minute webinar at 6pm MT on Wednesday, March 24th to talk about the top three things you need to focus on to become a better mountain biker. Register for this free webinar here: https://shifthumanperformance.ck.page/webinar About the Shred Stronger Strength Program for Mountain Bikers If you want to get stronger this season, then you need to join my Shred Stronger strength program. We start on Monday, March 29th. Click the link here to sign-up and show your interest: https://forms.gle/yaYoEUSn6johYRcy7. I’ll give you the details of the program when you sign-up. Plus, a percentage of every program you buy goes right back as a donation to our trails every quarter. This is the exact same training I do alongside you, because it works. So, stop doing a half-assed program. Stop program hopping all around by jumping to the next program. Instead, start doing ONE program that gives you something with a greater focus on what you actually need to train to increase your power. I can’t wait to see you in the Shred Stronger group!

Reach Out to Me to Learn More If you have any questions, send me an email at jen@shifthumanperformance.com. Or, follow me on Instagram @shifthumanperformance or on Facebook at https://www.facebook.com/shifthumanperformance/.

Lastly, visit www.shifthumanperformance.com to learn more about how I can help guide you from being a busy ass to more of a badass. Thanks for being here and supporting this podcast. Please share it with someone who needs some encouragement to move a little more each day to improve their health.

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Do You Really Need to Walk 10k Steps Per Day?

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Motivation is the least dependable thing you can rely on for getting ish done. So, the ideas about "how to get motivated" are often... overrated.  It takes discipline to get things done, as well as some other things that can help, which I talk about in this episode.

If you want to learn more about Mel Robbins, check her out here: https://melrobbins.com/. Her simple 5-second rule is a game changer, as I mention in this episode. It will help you learn how to get motivated quicker than you can blink. Don't depend on motivation alone, as it will elude you. About the Shred Stronger Strength Program for Mountain Bikers If you want to get stronger this season, then you need to join my Shred Stronger strength and conditioning program. Click here to sign-up and show your interest: https://forms.gle/yaYoEUSn6johYRcy7. I'll give you the details (it's all for only $49 a month). I hope to see you in the group to get and keep you strong for mountain biking and cycling this season! (This is the exact same training I do alongside you, because it works.)

Enrollment is only until midnight on March 28, 2021. You can listen to my podcast episode on why strength training is important for cyclists by clicking here. Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here. As always, thanks for being here and supporting this podcast - please share it with a friend who may be struggling with their motivation.

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The hotly debated topic of whether you "just need to ride more" or "lift more weights" needs to end. Yes, you need to ride your bike, but you also need to strengthen the muscles that power your bike. It not only makes you a stronger cyclist, but it also increases your resiliency on and off the bike. (Not to mention it also adds to your overall health.) So, strength training for cyclists may be the differentiating factor in your training.

But, it doesn't have to be overwhelming or take hours every week. It can be succinct for your specific needs as a cyclist, with just a bit of effort on your part. No need for endless hours spent in the gym or in yoga. Instead, focus your training on these key elements that I discuss in this episode.

Check out this episode to learn more about how to manage your training and fuel yourself effectively on the bike. Click here to listen in. 

If you're interested in joining my Shred Stronger program, click here to register your interest and I'll give you the details (it's all for only $49 a month): https://forms.gle/yaYoEUSn6johYRcy7. I hope to see you in the group to get and keep you strong for mountain biking and cycling this season! This is the same program I follow myself, and while I'm biased, I absolutely love it. Want to Connect With Me? If you have any questions, send me an email at jen@shifthumanperformance.com. Follow me on Instagram @shifthumanperformance or on Facebook at https://www.facebook.com/shifthumanperformance/.

Visit my website at www.shifthumanperformance.com to learn more about me and how I can help guide you from being a busy ass to more of a badass, both on and off the bike. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here.

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This episode is my first - and certainly not my last - interview, and I'm so excited to share it with you. In this episode, I chat about BIPOC inclusivity in mountain biking. Let's talk about the importance of creating a safe space in the mountain biking community for cyclists who are Black, Indigenous, and People of Color (BIPOC). I am by no means an expert in this space, but I'm joined by someone who is: Brooke Goudy. About Brooke Goudy Brooke is a co-founder of the local Black Girls Do Bike chapter in Denver, Colorado. She is a fellow mountain biker and cycling enthusiast, and she brings so much joy to the trails with her 1,000-watt personality. Give this episode a listen to learn more about the work she does for Black women and BIPOC inclusivity in mountain biking.

Please give Brooke a follow on Instagram @brookegoudy. You can learn more about Black Girls Do Bike at https://www.blackgirlsdobike.com/ and follow the local Denver chapter that Brooke leads on Instagram @bgbddenver.

Also, VIDA MTB Series is launching a huge effort with their BIPOC and LGBTQ-led Impact Committee in 2021. They're helping create a safe, supportive, and educational space in the sport of mountain biking. Here's our mission statement so you can get an idea of what's in store: The VIDA Impact Committee is committed to dismantling racism and creating safe spaces for Black, Indigenous, Women of Color (BIWOC), and LGBTQ+ in the mountain biking community. We educate, train, and activate coaches, ambassadors, and individuals to invest in interrupting racism, bigotry, and prejudice whenever encountered. We elevate BIWOC and LGBTQ+ voices and support diversity, equity, and inclusion to make mountain biking accessible to all. Brooke's Sponsors Brooke Goudy would also love to give a HUGE shout-out to her sponsors in 2021. These sponsors are helping her tackle the Great Divide mountain bike ride (with over 3k miles and 200k vertical feet in climbing from Canada to Mexico!):

Yeti Cycles WTB (Wilderness Trail Bikes) VIDA MTB Series Pearl Izumi

Now, I challenge you to be brave enough to have this conversation with yourself and your friends. Be a part of the conversation to help make mountain biking a safer, inclusive, and more diverse community. Also, learn how to train like Brooke does for all of her adventures by listening to this episode here.

If you have any questions, send me an email at jen@shifthumanperformance.com. Follow me on Instagram @shifthumanperformance or on Facebook at https://www.facebook.com/shifthumanperformance/.

Visit my website at www.shifthumanperformance.com to learn more about me and how I can help guide you from being a busy ass to more of a badass, both on and off the bike.

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In today’s episode, we’re finding ourselves in the middle of February. So, New Year’s Resolutions are likely still continuing strong, or they’ve taken a nose dive. Either way, today’s podcast is meant to help you make your goals more actionable with tinier habits or process goals. I started to discuss this concept a bit in Episode 2 when I talked about going for the lowest hanging fruit for your goals. Today, we’re going to break down your big hairy goals into process goals. This makes your goals a reality without the overwhelm. If you want to read more on this topic, I recommend James Clear’s book, Atomic Habits. BJ Fogg’s book Tiny Habits is another great option. Both are excellent reads to helping you understand the dynamics behind setting goals for yourself into more incremental and actionable steps to help limit the overwhelm and to make your goals a reality.

Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here.

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Today, we’re diving into protein. How much you should get each day, why you should eat that much, as well as how you can eat that much protein and what ways you can build a meal using protein.

The RDA vs. What an Athlete Needs Studies have shown we need more than the Recommended Daily Allowance (RDA). Here's a quick recap of the numbers I outline in this episode. (Special thanks to Examine.com for detailing these study outcomes so easily):

If you’re sedentary, aim for 0.54-0.82g/lb or 1.2-1.8g/kg If you’re at a healthy weight range and active and want to maintain your weight, aim for 0.64-0.91g/lb for 1.4-2.0g/kg If you’re at a healthy weight, active, and want to build muscle, aim for 0.73-1.10g/lb or 1.6-2.4g/kg but up to 3.3g/kg if you’re an experienced lifter and want to minimize fat gain while bulking. If a healthy weight and active but seeking fat loss, aim for 0.73-1.1g/lb or 1.6-2.4g/kg If overweight or obese, aim for 0.54-0.68g/lb or 1.2-1.5g/kg - this is using your total body weight and not necessarily your lean mass. If pregnant, aim for 0.77-0.82g/lb or 1.7-1.8g/kg If breastfeeding, aim for at least 0.68g/lb for 1.5g/kg If vegan or mostly plant-based with your protein intake, then your requirements may be a bit higher than what I just outlined simply because plant-based proteins are less bioavailable due to their amino acids profile, which means your body doesn’t utilize the protein in the food as effectively as animal-based proteins.

Looking at all of these numbers I just outlined, most people should aim for 0.73-1.1g of protein per pound of bodyweight. Basically, take 73-110% of your bodyweight and that’s your goal. Example: A 120lb woman needs 88-132g per day. My hope is that this episode gives you a better understanding of protein’s importance. Also, learn how much you should aim for each day, and how to get that much protein into your diet.

Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, you can always apply to work with me by clicking here.

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This is one of the most common questions I get, because many women prefer to get toned over building strong muscle that takes up more space. So, will lifting weights make you bulky? Keep in mind that “bulky” is also a very subjective term. None of us can really define it, but it's up to you to define what it means to YOU. This is personal to your own body, not someone else's body. No one should tell you what your body should or should not look like. You don't have to listen to their BS. So, what do you think? Will lifting weights make you bulky?

What are your goals with weight training anyways? Do you want to get more muscle? Do you want to look fuller or leaner? It ultimately depends on your goals.

If you're a mountain biker, you can structure your training to be relevant to your sport. Check out this episode I did on how to structure your training and also fuel yourself on the bike. Click here to listen to that episode. Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

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Do you ever feel overwhelmed with your goals, or make plans to follow a new meal plan and fitness program, only to end up with a litany of saved programs on your computer, left unused? If so, this episode is for you.

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Let me introduce myself and this podcast! The main focus of this podcast will be on nutrition, fitness, health, and performance. So, the topics will be endless, but you can expect various things such as mindfulness, muscles, mindset, and mental health as I speak with various experts in their field. Podcasts will be released weekly every Monday and will be shorter than 30 minutes in length, with a monthly interview released the last Monday of every month. Join me!