Making Shift Happen

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: 259. How to Stay Consistent When You Don’t Feel Like It 255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down 253. 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

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: 259. How to Stay Consistent When You Don’t Feel Like It 255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down 253. 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

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: 259. How to Stay Consistent When You Don’t Feel Like It 255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down 253. 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

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: 259. How to Stay Consistent When You Don’t Feel Like It 255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down 253. 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

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: 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life 251. Why You Feel Exhausted but Can’t Relax 250. 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

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

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

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

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

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

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

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

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: 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 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.xPMID: 20840561 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.0b013e31823a3e2dPMID: 22002517 Check out these other relevant episodes: 236. How to Stay Motivated When Winter Days Get Short and Cold 231. How to Maintain Bike Fitness Without Losing Motivation this Winter 196. 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

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: 236. How to Stay Motivated When Winter Days Get Short and Cold 231. How to Maintain Bike Fitness Without Losing Motivation this Winter 196. 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

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: 241. From Mountain Trails to Mindfulness with Karen Jarchow 232. Annijke Wade: Advocating for All Cyclists 181. 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 

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: 236. How to Stay Motivated When Winter Days Get Short and Cold 231. How to Maintain Bike Fitness Without Losing Motivation this Winter 196. 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

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: 232. Annijke Wade: Advocating for All Cyclists 181. From Pregnancy to Perimenopause with Holly Sato, MD 165. 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

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: 239. A Simple No-BS Way to Set Goals That Actually Stick 150. Using Your Core Values to Set Goals 108. 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

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: 150. Using Your Core Values to Set Goals 108. 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

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: 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet 221. 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

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: 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet 221. 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

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: 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet 221. 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

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: 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less 233. The Secret Off-Season Training Formula 226. 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

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: 233. The Secret Off-Season Training Formula 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet 221. 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

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: 230. Strength Training for Pain-Free Knees 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet 221. 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.

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: 6. Inclusivity in Mountain Biking with Brooke Goudy 219. 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.

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: 230. Strength Training for Pain-Free Knees 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet 219. 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.

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  155. 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.

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  155. 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.

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: 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet 225. Why Gravel + MTB Ride Wreck You (and How to Recover Smarter) 219. 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.

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: 176. How to Fuel Effectively on Race Day 219. MTB Gains: Strength Training Secrets with a PT Who Rides 156. 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.

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: 221. How to Develop Durability on the Bike 219. MTB Gains: Strength Training Secrets with a PT Who Rides 191. 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.

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: 221. How to Develop Durability on the Bike 224. 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.

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: 221. How to Develop Durability on the Bike 213. Fueling More Miles: Nutrition Tips for Cyclists in Season 172. 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.

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): 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. For cutting volume while keeping intensity to maintain or improve performance: 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 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. 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: 219. MTB Gains: Strength Training Secrets with a PT Who Rides 213. Fueling More Miles: Nutrition Tips for Cyclists in Season 170. 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.

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: 221. How to Develop Durability on the Bike 213. Fueling More Miles: Nutrition Tips for Cyclists in Season 170. 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.

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: Mujika, I. (2021). “The Durability Concept in Endurance Sports.” Sports Medicine. https://doi.org/10.1007/s40279-021-01489-0 Rønnestad, B. R., & Mujika, I. (2014). Strength training improves endurance performance. Scand J Med Sci Sports. https://doi.org/10.1111/sms.12104 Martin, K., et al. (2022). Mental fatigue and endurance performance. JASP. https://doi.org/10.1080/10413200.2022.2066892 Stellingwerff, T., et al. (2020). Nutritional strategies to optimize training adaptation. Nutrients. https://doi.org/10.3390/nu12051352 Fullagar, H. H. K., et al. (2020). Sleep and athletic performance. Sleep Health. https://doi.org/10.1016/j.sleh.2019.09.002 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: 214. What to Eat Before Bike Rides 213. Fueling More Miles: Nutrition Tips for Cyclists in Season 197. The Surprising Side Effect of Strength Training 170. 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!

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: Joyner & Coyle (2008). Endurance exercise performance: the physiology of champions. https://doi.org/10.1152/physrev.00047.2007 Faude et al. (2009). Lactate threshold concepts: how valid are they? https://doi.org/10.1007/s00421-009-1293-x Maunder et al. (2021). Durability in endurance training: from theory to practice. https://doi.org/10.1136/bjsports-2021-104098 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: 197. The Surprising Side Effect of Strength Training 191. How to Create a Strength Workout 170. 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!

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: 197. The Surprising Side Effect of Strength Training 191. How to Create a Strength Workout 170. 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!

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!

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: 167. Using Protein as a Recovery Tool 49. Four Ways to Eat More Protein 4. 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.

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

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.

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.

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 74. Are You Overtraining?  116. 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.

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: 88. How to Change Your Environment for Your Success 210. Stop Half-Assing Your Life 209. 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.

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: 115. Flat or Clipless Pedals – Part 2 114. Flat or Clipless Pedals? 112. 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.

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. 🙋‍♀️ 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.

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. 🙋‍♀️ 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.

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. 🙋‍♀️ 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.