All Episodes
Making Shift Happen — 272 episodes · page 1 of 3
273. Here’s Why Your Rest Days Aren’t Working
272. How to Build a Life That Doesn’t Require Escaping
271. Why Your Brain Mistakes Busy for Productive
268. How to Actually Relax Without Feeling Guilty
267. Rest is More Than Sleep
266. Stop Fixing Yourself: The Science of Playing to Your Strengths
265. 47 Years Later: 10 Lessons That Changed My Life
264. Becoming a Brave Athlete: Mental Resilience for Athletes
263. The Secret to Staying Consistent With Strength Training All Summer
261. You Don’t Need to Earn Rest: The Productivity Lie That’s Keeping You Exhausted
254. You Took the Nervous System Audit… Now What? A Simple Plan to Feel Less Stressed and More Regulated
252. You’re Not Burnt Out – You’re Over Capacity: Why Everything Feels Harder
251. Why You Feel Exhausted but Can’t Relax
250. You Can’t Out-Train a Fried Nervous System
249. Your Mental Load is Killing Your Progress-Here’s How to Fix It
248: You’re Not Unmotivated – You’re Overstimulated
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
245. Why Bodybuilding Workouts Don’t Improve Cycling Performance
244. Heart Health for Everyone (but Especially Cyclists)
243. Navigating Concussions in Sports: Insights from an Expert
242. Why Winter Training Makes You Hungrier (and How to Fuel Smarter)
241. From Mountain Trails to Mindfulness with Karen Jarchow
240. The Winter Training Identity Shift: From All-or-Nothing to Consistently Strong
239. A Simple No-BS Way to Set Goals that Actually Stick
238. Memories Over Macros: How to Enjoy the Holidays Without Losing Your Fitness Goals
237. How to Recover After a Hard Training Block
236. How to Stay Motivated When Winter Days Get Short and Cold
235. You May Be Using Your Indoor Bike Trainer Wrong
234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
233. The Secret Off-Season Training Formula: Train Less, Get Fitter, Be Happier
232. Annijke Wade: Advocating for All Cyclists
231. How to Maintain Bike Fitness Without Losing Motivation this Winter
230. Strength Training for Pain-Free Knees
229. Why Your Low Back Hurts on the Bike (and How to Fix It)
228. Ride Longer, Burn Smarter: Lactate Threshold Training Made Simple
227. Fueling Success: The Story Behind Flow Formulas with Hannah Reese
226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
225. Why Gravel + MTB Rides Wreck You (And How to Recover Smarter)
224. How to Finally Stop Bonking Mid-Ride
223. How Busy Cyclists Can Adapt Training When Life Gets Messy
222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery
221. How to Develop Durability on the Bike
220. Why VO₂max Isn’t Everything for Cyclists
219. MTB Gains: Strength Training Secrets with a PT Who Rides
218. Level Up Your MTB Skills: From Rider to Racer in 5 Shifts
217. Can Protein Supplements Prevent Muscle Loss in Recovery?
216. Metabolic Flexibility: The Missing Link in Energy, Performance, and Fat Loss
215. How to Fuel for Early Morning Training
214. What NOT to Eat Before Bike Rides
213. Fueling More Miles: Nutrition Tips for Cyclists in Season
212. Are You Ready, Willing, and Able to Change?
211. How to Get Your Bike Ready to Ride
210. Stop Half-Assing Your Life
209. Creatine and Women
208. The Downsides and Dangers of Supplements
207. My 2025 Non-Money Financial Goals
206. Using the 3-3-3 Technique for Overwhelm or Anxiety
205. How to Use Heart Rate Recovery as a Performance Metric
204. Progress is Not Linear
203. How to Live la Pura Vida
202. F*ck the Scale
201. 8 Ways to Keep Your Heart Healthy
200. How to Get Out of a Funk
199. Does Social Media Scrolling Impact Your Performance?
198. How to Stay Informed Without Overwhelm
197. The Surprising Side Effect of Strength Training
196. 5 Nutrition and Fitness Tips for Winter
195. How to Fail Better
194. Tired of New Year’s Resolutions? Try These Two Things!
193. 9 of the Biggest Training Mistakes Cyclists Make
192. Are You Experiencing Burnout?
191. How to Create a Strength Workout
190. Off-Season Mountain Bike Workouts
188. Election Week De-Stressor Tips
187. Do This One Thing for More Motivation
186. Breast Cancer Awareness with Stephanie Villavicencio
185. Roam Fest Recap!
184. How You Can Help Western North Carolina after Hurricane Helene
183. How to do a Race or Event Reflection
182. My Leadville MTB Race Recap
181. From Pregnancy to Perimenopause with Holly Sato, MD
180. Why You Need Rest or Active Recovery Days
179. Finding Community + Adventure with VNTRbirds’ Founders Kelley + Leanne Wren
178. How to Manage Race or Event Stress
177. How to Fuel Effectively on Race Day – Part 2
176. How to Fuel Effectively on Race Day
175. 10 Tips to Help New Mountain Bikers
174. What if You’re Not Motivated to Workout or Ride?
173. What Can You Get Out of a Morning Routine?
172. What is Your Sweat Rate?
171. Should You Race or Join a Bike Event?
170. 7 Things to do to Reduce Soreness from Biking + Strength Training
169. What to do About Your Food Cravings
168. Should I Bike or Strength Train First?
167. Using Protein as a Recovery Tool
166. Are You Under-Fueling?
165: Women’s MTB Network: Making an Impact for Women in Mountain Biking
164. Using Your Menstrual Cycle to Empower Your Training
163. Focusing Only on Body Weight is Short-Sighted