Making Shift Happen

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Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food - because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen.

Jen Kates with Shift Human Performance


    • May 29, 2025 LATEST EPISODE
    • weekly NEW EPISODES
    • 26m AVG DURATION
    • 214 EPISODES

    Ivy Insights

    The Making Shift Happen podcast, hosted by Jen Kates, is an incredibly valuable resource for individuals seeking motivation and knowledge in the realm of training and wellness. As someone who needs that extra push this year, I have found immense value in listening to these podcasts. Jen's expertise shines through as she shares her extensive knowledge and insights on various topics.

    One of the best aspects of this podcast is how informative and to the point it is. Jen's ability to distill complex information into easily digestible episodes is truly commendable. It is evident that she has put in a lot of work and research to ensure that her listeners receive accurate and practical advice. Her expertise not only comes across in her delivery but also through the candidness with which she presents the information.

    Another great aspect of The Making Shift Happen podcast is Jen's sense of humor and candor. Her engaging personality adds a dynamic element to each episode, making it feel like you're having a conversation with a friend rather than just receiving information. This relatability makes the content more accessible and keeps me coming back for more.

    In terms of drawbacks, there are very few negative aspects to mention about this podcast. However, some listeners may find that the episodes are too short for their liking. While the brevity ensures that each episode is packed full of valuable information, some individuals may prefer longer discussions or more in-depth analysis on certain topics.

    In conclusion, The Making Shift Happen podcast is a must-listen for anyone looking for motivation, inspiration, and quality information on training and wellness. Jen's dedication to providing accurate and practical advice shines through in every episode. Whether you're a long-time fan or new to her content, this podcast will leave you feeling empowered and ready to tackle your goals head-on.



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    Latest episodes from Making Shift Happen

    215. How to Fuel for Early Morning Training

    Play Episode Listen Later May 29, 2025 15:19


    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.

    214. What NOT to Eat Before Bike Rides

    Play Episode Listen Later May 22, 2025 14:18


    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.

    213. Fueling More Miles: Nutrition Tips for Cyclists in Season

    Play Episode Listen Later May 16, 2025 25:48


    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!

    212. Are You Ready, Willing, and Able to Change?

    Play Episode Listen Later May 8, 2025 19:36


    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?

    211. How to Get Your Bike Ready to Ride

    Play Episode Listen Later May 2, 2025 23:46


    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.

    210. Stop Half-Assing Your Life

    Play Episode Listen Later Apr 26, 2025 26:34


    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: 203. How to Live la Pura Vida 173. 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.

    209. Creatine and Women

    Play Episode Listen Later Apr 18, 2025 18:14


    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: 161. All About Creatine and Q+A 208. 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.

    208. The Downsides and Dangers of Supplements

    Play Episode Listen Later Apr 10, 2025 37:02


    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: 161. All About Creatine and Q+A 31. 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.

    207. My 2025 Non-Money Financial Goals

    Play Episode Listen Later Apr 4, 2025 20:07


    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?

    206. Using the 3-3-3 Technique for Overwhelm or Anxiety

    Play Episode Listen Later Mar 27, 2025


    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: 77. How to Modify Training When Highly Stressed 35. 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.

    205. How to Use Heart Rate Recovery as a Performance Metric

    Play Episode Listen Later Mar 20, 2025 16:02


    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: 201. 8 Ways to Keep Your Heart Healthy 153. 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.

    204. Progress is Not Linear

    Play Episode Listen Later Mar 14, 2025 23:56


    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: 105. 3 Reasons You're Not Seeing Progress 18. 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.

    203. How to Live la Pura Vida

    Play Episode Listen Later Mar 6, 2025 19:53


    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: 199. Does Social Media Scrolling Impact Your Performance? 198. 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.

    202. F*ck the Scale

    Play Episode Listen Later Feb 27, 2025 34:19


    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. 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. Here are other episodes worth checking out: 18. Focus on Progress Not Expectations 47. 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.

    201. 8 Ways to Keep Your Heart Healthy

    Play Episode Listen Later Feb 20, 2025 25:34


    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: 186. Breast Cancer Awareness with Stephanie Villavicencio 157. 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.

    200. How to Get Out of a Funk

    Play Episode Listen Later Feb 13, 2025 25:57


    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: 192. Are You Experiencing Burnout?  16. 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.

    199. Does Social Media Scrolling Impact Your Performance?

    Play Episode Listen Later Feb 7, 2025 13:55


    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: 192. Are You Experiencing Burnout?  197. 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.

    198. How to Stay Informed Without Overwhelm

    Play Episode Listen Later Jan 30, 2025 34:37


    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: 192. Are You Experiencing Burnout?  189. How to Manage the Heaviness of Current Events 188. 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.

    197. The Surprising Side Effect of Strength Training

    Play Episode Listen Later Jan 23, 2025 10:26


    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: 191. How to Create a Strength Workout 170. 7 Things to do to Reduce Soreness from Biking + Strength Training 162. 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.

    196. 5 Nutrition and Fitness Tips for Winter

    Play Episode Listen Later Jan 16, 2025 23:03


    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: 106. Why Zone 2 Endurance is Crucial in Your Training 109. 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.

    195. How to Fail Better

    Play Episode Listen Later Jan 9, 2025 16:31


    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: 193. 9 of the Biggest Training Mistakes Cyclists Make 150. Using Your Core Values to Set Goals 5. 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.

    194. Tired of New Year’s Resolutions? Try These Two Things!

    Play Episode Listen Later Jan 1, 2025 22:45


    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: 150. Using Your Core Values to Set Goals 5. 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.

    193. 9 of the Biggest Training Mistakes Cyclists Make

    Play Episode Listen Later Dec 19, 2024 32:21


    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: 170. 7 Things to do to Reduce Soreness from Biking + Strength Training 106. Why Zone 2 Training is Crucial in Your Training 74. 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.

    192. Are You Experiencing Burnout?

    Play Episode Listen Later Dec 12, 2024 27:39


    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: 174. What if You're Not Motivated to Workout or Ride? 74. Are You Overtraining?  77. 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.

    191. How to Create a Strength Workout

    Play Episode Listen Later Nov 28, 2024 28:14


    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: 154. 5 Steps to Start Your New Workout Routine 162. What to do if You Struggle to Maintain Strength While Biking 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.

    190. Off-Season Mountain Bike Workouts

    Play Episode Listen Later Nov 21, 2024 16:53


    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: 162. What to do if You Struggle to Maintain Strength While Biking 143. Fact or Fiction: Interference Effect Between Strength and Endurance Workouts 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.

    188. Election Week De-Stressor Tips

    Play Episode Listen Later Nov 6, 2024 11:47


    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: 77. How to Modify Training When Highly Stressed 36. What are Your Non-Negotiables to Handle Stress? 35. 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.

    187. Do This One Thing for More Motivation

    Play Episode Listen Later Nov 1, 2024 21:04


    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!

    186. Breast Cancer Awareness with Stephanie Villavicencio

    Play Episode Listen Later Oct 24, 2024 37:12


    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: 111. 3 Ways to Prevent Death + Disease 154. 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.

    185. Roam Fest Recap!

    Play Episode Listen Later Oct 17, 2024 28:41


    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: 178. How to Manage Race or Event Stress 171. Should You Race or Join a Bike Event?  Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me.

    184. How You Can Help Western North Carolina after Hurricane Helene

    Play Episode Listen Later Oct 7, 2024 21:30


    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.

    183. How to do a Race or Event Reflection

    Play Episode Listen Later Sep 27, 2024 24:10


    Race or event reflections are key in growing and learning from the experience, which can only make the next event or race even better! By following these simple steps (and using my bonus tip at the end of the episode), you will walk away from your race or event empowered for the next one. Here are some other episodes to check out: 64. How to Have a Growth vs Fixed Mindset 178. How to Manage Race or Event Stress 171. Should You Race or Join a Bike Event?  Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me.

    182. My Leadville MTB Race Recap

    Play Episode Listen Later Sep 13, 2024 48:42


    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: 178. How to Manage Race or Event Stress 171. Should You Race or Join a Bike Event?  Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me.

    181. From Pregnancy to Perimenopause with Holly Sato, MD

    Play Episode Listen Later Sep 6, 2024 63:37


    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: 175. 10 Tips for New Mountain Bikers 112. 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.

    180. Why You Need Rest or Active Recovery Days

    Play Episode Listen Later Aug 30, 2024


    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!

    179. Finding Community + Adventure with VNTRbirds’ Founders Kelley + Leanne Wren

    Play Episode Listen Later Aug 15, 2024 49:12


    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: 175. 10 Tips for New Mountain Bikers 112. 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.

    178. How to Manage Race or Event Stress

    Play Episode Listen Later Aug 8, 2024 23:21


    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: 28. Overcoming Fear On + Off the Bike with Joanna Yates 104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft 171. 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.

    177. How to Fuel Effectively on Race Day – Part 2

    Play Episode Listen Later Aug 1, 2024 17:59


    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: 176. How to Fuel Effectively for Race Day 171. Should You Join a Race or Bike Event?  95. 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.

    176. How to Fuel Effectively on Race Day

    Play Episode Listen Later Jul 17, 2024 21:33 Transcription Available


    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!

    175. 10 Tips to Help New Mountain Bikers

    Play Episode Listen Later Jul 11, 2024 33:50 Transcription Available


    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!

    174. What if You’re Not Motivated to Workout or Ride?

    Play Episode Listen Later Jul 3, 2024 24:33 Transcription Available


    Motivation is fleeting. Action surpasses motivation every time, though. In this episode, I outline a few ways you can get moving closer towards your goals, with a little less mental effort when you're not motivated to workout. Listen to this episode to see what you can do when motivation just isn't there for you, and your sofa is calling you instead of the gym or the bike! Here are other related episodes you will want to check out: 145. Motivation, Goal Setting, and Thriving with Sabrena Jo, PhD 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.

    173. What Can You Get Out of a Morning Routine?

    Play Episode Listen Later Jun 27, 2024 26:28


    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: 71. 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.

    172. What is Your Sweat Rate?

    Play Episode Listen Later Jun 12, 2024


    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: 156. 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.

    171. Should You Race or Join a Bike Event?

    Play Episode Listen Later Jun 5, 2024


    In this episode, I outline some of the pros and cons to whether you should race or join a bike event. I outline why you should ultimately push yourself to do something that makes you uncomfortable - and oftentimes, a race or event is how to best do this. Let's find your edges! Here are other episodes you will want to check out: 166. Are You Underfueling? 122. You Don't Need to Lose Weight for Your Race or Event 120. How the Sturdy Dirty Enduro Race Blazes New Trails for Women   Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me.

    170. 7 Things to do to Reduce Soreness from Biking + Strength Training

    Play Episode Listen Later May 29, 2024


    Soreness can happen and is a fact of life along with death and taxes. That's the bad news. But, there is good news - you can do something about it! Use these seven tips to help reduce your soreness, especially when you're biking and strength training at the same time. Here are other episodes you will want to check out: 168. Should I Bike or Strength Train First?  166. Are You Underfueling? 162. What to do if You Struggle to Maintain Strength While Biking Here's the Mel Robbin's podcast episode I 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.

    169. What to do About Your Food Cravings

    Play Episode Listen Later May 22, 2024


    Food cravings are a very real experience, but how do you manage them? Try this tip for navigating cravings simply and easily - with practice. Here are other episodes you will want to check out: 166. Are You Underfueling? 163. Focusing Only on Body Weight is Short-Sighted Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me.

    168. Should I Bike or Strength Train First?

    Play Episode Listen Later May 15, 2024


    Should you bike or strength train first? This is a common question I hear from bikers who want to incorporate strength training into their routine, mainly because I think they are concerned that the strength work may impact their ability to ride and vice versa. The goal here is to do what is best for you and your schedule and bandwidth. Give this episode a listen to learn what to look for and what to do in order to make BOTH happen.

    167. Using Protein as a Recovery Tool

    Play Episode Listen Later May 8, 2024 21:28


    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.

    166. Are You Under-Fueling?

    Play Episode Listen Later Apr 29, 2024 25:52


    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.

    165: Women’s MTB Network: Making an Impact for Women in Mountain Biking

    Play Episode Listen Later Apr 22, 2024 54:15


    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.

    164. Using Your Menstrual Cycle to Empower Your Training

    Play Episode Listen Later Apr 15, 2024 33:36


    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?

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