Making Shift Happen

Feeling tired, overwhelmed, or inconsistent in your life or your training? It might not be your training plan or one thing you’re doing wrong – instead, it might be your nervous system. In this episode of Making Shift Happen, we break down how to assess your stress levels using a simple Nervous System Audit and how chronic stress impacts performance, recovery, and energy. Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself. ???? What You’ll Learn in This Episode: Signs of nervous system dysregulation Why stress affects how you feel overall in life, including your training performance How to assess your current stress state and the health of your nervous system, without judgment Check out these other relevant episodes: 251. Why You Feel Exhausted but Can’t Relax 250. You Can’t Out-train a Fried Nervous System 222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery Do you have nutrition and fitness goals? I’m your coach!  If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here. #ShredStrong: Our Next Month Starts on Monday, May 4, 2026! #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!  Keywords: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, endurance athlete fatigue, overtraining vs recovery, overwhelmed and exhausted, burnout vs stress, nervous system overload Maybe you’re asking yourself the following questions – if so, listen in! why am I tired but can’t relax how to calm nervous system after stress nervous system reset techniques

Welcome to episode 10! If you feel like you get to the end of the day without getting much done, or wondering where all of your time went, then this episode is for you. I can almost guarantee that you will get more done by batching your time. “Batching” means you complete a certain task or similar tasks at one time each day or on certain days of the week. By batching my tasks together, I avoid spreading my energy on multiple tasks at one time. Because, let's be real: multitasking really means that nothing is getting done. Give this episode a listen and implement some of these ideas to save yourself some more time and energy. Head to www.baronfig.com to buy the Mastermind Week Pad I mentioned in this episode if you like to write-out your schedule instead of being so dependent on your devices. Free Webinar on the 3 Non-Negotiables to Become a Better Mountain Biker I'm hosting a free 30-minute webinar at 6pm MT on Wednesday, March 24th to talk about the top three things you need to focus on to become a better mountain biker. Register for this free webinar here: https://shifthumanperformance.ck.page/webinar About the Shred Stronger Strength Program for Mountain Bikers If you want to get stronger this season, then you need to join my Shred Stronger strength program. We start on Monday, March 29th. Click the link here to sign-up and show your interest: https://forms.gle/yaYoEUSn6johYRcy7. I’ll give you the details of the program when you sign-up. Plus, a percentage of every program you buy goes right back as a donation to our trails every quarter. This is the exact same training I do alongside you, because it works. So, stop doing a half-assed program. Stop program hopping all around by jumping to the next program. Instead, start doing ONE program that gives you something with a greater focus on what you actually need to train to increase your power. I can’t wait to see you in the Shred Stronger group! Reach Out to Me to Learn More If you have any questions, send me an email at [email protected]. Or, follow me on Instagram @shifthumanperformance or on Facebook at https://www.facebook.com/shifthumanperformance/. Lastly, visit www.shifthumanperformance.com to learn more about how I can help guide you from being a busy ass to more of a badass. Thanks for being here and supporting this podcast. Please share it with someone who needs some encouragement to move a little more each day to improve their health.

Do You Really Need to Walk 10k Steps Per Day?

Motivation is the least dependable thing you can rely on for getting ish done. It takes discipline to get things done, as well as some other things that can help, which I talk about in this episode. If you want to learn more about Mel Robbins, check her out here: https://melrobbins.com/ If you're interested in getting stronger this season, then you need to join my Shred Stronger strength and conditioning program. Click here to sign-up and show your interest: https://forms.gle/yaYoEUSn6johYRcy7. I'll give you the details (it's all for only $49 a month). I hope to see you in the group to get and keep you strong for mountain biking and cycling this season! (This is the exact same training I do alongside you, because it works.) If you have any questions, send me an email at [email protected]. Follow me on Instagram @shifthumanperformance or on Facebook at https://www.facebook.com/shifthumanperformance/. Visit my website at www.shifthumanperformance.com to learn more about me and how I can help guide you from being a busy ass to more of a badass, both on and off the bike. As always, thanks for being here and supporting this podcast - please share it with a friend who may be on the motivation struggle bus.

The hotly debated topic of whether you "just need to ride more" or "lift more weights" needs to end. Yes, you need to ride your bike, but you also need to strengthen the muscles that drive your bike. It not only makes you a stronger cyclist, but it also increases your resiliency on and off the bike. (Not to mention it also adds to your overall health.) So, strength training for cyclists may be the differentiating factor in your training. If you're interested in joining my Shred Stronger program, click here to register your interest and I'll give you the details (it's all for only $49 a month): https://forms.gle/yaYoEUSn6johYRcy7. I hope to see you in the group to get and keep you strong for mountain biking and cycling this season! If you have any questions, send me an email at [email protected]. Follow me on Instagram @shifthumanperformance or on Facebook at https://www.facebook.com/shifthumanperformance/. Visit my website at www.shifthumanperformance.com to learn more about me and how I can help guide you from being a busy ass to more of a badass, both on and off the bike.

This episode is my first - and certainly not my last - interview, and I'm so excited to share it with you. In this episode, I chat about inclusivity in mountain biking, and the importance of creating a safe space in the mountain biking community for cyclists who are Black, Indigenous, and People of Color (BIPOC). I am by no means an expert in this space, but I'm joined by someone who is: Brooke Goudy. About Brooke Goudy Brooke is a co-founder of the local Black Girls Do Bike chapter in Denver, Colorado. She is a fellow mountain biker and cycling enthusiast, and she brings so much joy to the trails with her 1,000-watt personality. Give this episode a listen to learn more about the work she does for Black womxn. Please give Brooke a follow on Instagram @brookegoudy. You can learn more about Black Girls Do Bike at https://www.blackgirlsdobike.com/ and follow the local Denver chapter that Brooke leads on Instagram @bgbddenver. As we mention in the episode, VIDA MTB Series is launching a huge effort with their BIPOC and LGBTQ-led Impact Committee in 2021. They're helping create a safe, supportive, and educational space in the sport of mountain biking. Here's our mission statement so you can get an idea of what's in store: The VIDA Impact Committee is committed to dismantling racism and creating safe spaces for Black, Indigenous, Womxn of Color (BIWOC), and LGBTQ+ in the mountain biking community. We educate, train, and activate coaches, ambassadors, and individuals to invest in interrupting racism, bigotry, and prejudice whenever encountered. We elevate BIWOC and LGBTQ+ voices and support diversity, equity, and inclusion to make mountain biking accessible to all. Brooke's Sponsors Brooke Goudy would also love to give a HUGE shout-out to her sponsors in 2021. These sponsors are helping her tackle the Great Divide mountain bike ride (with over 3k miles and 200k vertical feet in climbing from Canada to Mexico!): Yeti Cycles WTB (Wilderness Trail Bikes) VIDA MTB Series Pearl Izumi In closing, I challenge you to be brave enough to have this conversation with yourself and your friends. Be a part of the conversation to help make mountain biking a safer, inclusive, and more diverse community. If you have any questions, send me an email at [email protected]. Follow me on Instagram @shifthumanperformance or on Facebook at https://www.facebook.com/shifthumanperformance/. Visit my website at www.shifthumanperformance.com to learn more about me and how I can help guide you from being a busy ass to more of a badass, both on and off the bike.

In today’s episode, we’re finding ourselves in the middle of February. So, New Year’s Resolutions are likely still continuing strong, or they’ve taken a nose dive. Either way, the main point with today’s podcast is to help you make your goals more actionable with tinier habits or process goals. I started to discuss this concept a bit in Episode 2 when I talked about going for the lowest hanging fruit for your goals. Today, we’re going to break down your big hairy goals into process goals. This makes your goals a reality without the overwhelm. If you want to read more on this topic, I recommend James Clear’s book, Atomic Habits. BJ Fogg’s book Tiny Habits is another great option. Both are excellent reads to helping you understand the dynamics behind setting goals for yourself into more incremental and actionable steps to help limit the overwhelm and to make your goals a reality. If you have any questions, shoot me an email at [email protected]. Or, message me on Instagram @shifthumanperformance. Or visit my website at www.shifthumanperformance.com to learn more.

Today, we’re diving into protein - how much you should get each day, why you should eat that much, as well as how you can eat that much protein and what ways you can build a meal using protein. The RDA vs. What an Athlete Needs Studies have shown we need more than the Recommended Daily Allowance (RDA). Here's a quick recap of the numbers I outline in this episode (special thanks to Examine.com for detailing these study outcomes so easily): If you’re sedentary, aim for 0.54-0.82g/lb or 1.2-1.8g/kg If you’re at a healthy weight range and active and want to maintain your weight, aim for 0.64-0.91g/lb for 1.4-2.0g/kg If you’re at a healthy weight, active, and want to build muscle, aim for 0.73-1.10g/lb or 1.6-2.4g/kg but up to 3.3g/kg if you’re an experienced lifter and want to minimize fat gain while bulking. If a healthy weight and active but seeking fat loss, aim for 0.73-1.1g/lb or 1.6-2.4g/kg If overweight or obese, aim for 0.54-0.68g/lb or 1.2-1.5g/kg - this is using your total body weight and not necessarily your lean mass. If pregnant, aim for 0.77-0.82g/lb or 1.7-1.8g/kg If breastfeeding, aim for at least 0.68g/lb for 1.5g/kg If vegan or mostly plant-based with your protein intake, then your requirements may be a bit higher than what I just outlined simply because plant-based proteins are less bioavailable due to their amino acids profile, which means your body doesn’t utilize the protein in the food as effectively as animal-based proteins. Looking at all of these numbers I just outlined, most people should aim for 0.73-1.1g of protein per pound of bodyweight. Basically, take 73-110% of your bodyweight and that’s your goal. Example: A 120lb woman needs 88-132g per day. My hope is that this episode gives you a better understanding of protein’s importance, how much you should aim for each day, and how to get that much protein into your diet.  

This is one of the most common questions I get, because many women prefer to get toned over building strong muscle that takes up more space. Keep in mind that “bulky” is also a very subjective term. None of us can really define it, but it's up to you to define what it means to YOU.This is personal to your own body, not someone else's body. Want to Connect With Me? Finally, if you have any questions, shoot me an email at [email protected] or DM me on Instagram @shifthumanperformance. Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Do you ever feel overwhelmed with your goals, or make plans to follow a new meal plan and fitness program, only to end up with a litany of saved programs on your computer, left unused? If so, this episode is for you.

Let me introduce myself and this podcast! The main focus of this podcast will be on nutrition, fitness, health, and performance. So, the topics will be endless, but you can expect various things such as mindfulness, muscles, mindset, and mental health as I speak with various experts in their field. Podcasts will be released weekly every Monday and will be shorter than 30 minutes in length, with a monthly interview released the last Monday of every month. Join me!