Episodes

Fear in mountain biking is common – it is an intense sport with higher risks than many other sports, and this fear can sometimes get in the way of your performance. So, I sat down with Licensed Professional Counselor, Dr. Annie Pendygraft, to talk about her signature three-step method to identify and become friends with fear in mountain biking. You’re not going to want to miss this episode! You can follow Annie on Instagram at findyourflowmtb to stay current on all of her offerings in the near ...

Happy New Year, friend! I personally love the New Year since I look at it as a hopeful time of year. Like a fresh beginning. YOU get to dictate what you want to do with the year ahead. That can be equally exciting and nerve-wracking, though. The point of today’s episode to help make it trend more on the exciting side of things by giving you direction on how to reflect, assess, and take action to make 2023 the best year so far! Here are some other related episodes that may interest you: 99. How ...

Oftentimes, you may hear people say how using food as a coping mechanism is bad, or unhealthy. What if i told you it’s okay? That it’s even… natural? What isn’t ideal is if you use food as your ONLY coping mechanism. Listen to this episode to learn other things you can use as a coping mechanism to help you navigate through your emotions, stress, or anything you may be experiencing in the moment. Here are some other related episodes that may interest you: 101. How to Handle Food Pushers 97. One...

Food pushers. We all know one or have had an interaction with one at some point. Food pushers are the kind of people who push food upon you even if you turn it down. They may even try to make you feel guilty for turning their food down – like it is an insult to their cooking or something. So, how do you handle them? In this episode, I share my top five ways to handle the food pushers in your life. Here are some other related episodes that may interest you: 97. One Important Tip for Holiday Eat...

If you haven’t heard of the non-profit organization World Ride, then I hope this episode sheds some light on this amazing organization and its mission in empowering women through mountain biking around the world. In this episode, I sat down with Julie Cornelius, who leads World Ride. World Ride hosts once-in-a-lifetime trips that are lead by local guides and experts in the areas they explore. Not only that, but World Ride helps to foster knowledge and build bike libraries in the local communiti...

Long-term results aren’t always so long-term – so, how do you make them truly stick? There are several ways to make long-term results last, and I share one of the mindset shifts you can make about your short-term habits to help build lasting results, today. If you stall out and have trouble making your habits stick so you can see the results you seek, then give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to habits: 92. Finding Your Morning Motivatio...

Cooler temps often means drier air, which means you are losing more water than you realize. Use these eight tips to optimize your hydration in winter, so you’re not dragging through it with lackluster energy and performance. If you have difficulty staying hydrated when the temps outside drop, then give this episode a listen! 🎧 Here is the link to Honey Stinger products I talk about in this episode if you are interested in trying them: Honey Stinger Hydration Here are some other popular episodes...

The holidays are not just a time of year to “get through” and eat all you want, while feeling guilty for eating what you want. Hell no. Use this time to enhance your relationship with food and to learn how to drop the guilt, using this one simple yet effective tip for holiday eating. If you need some guidance on how to manage your holiday eating, then give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to this topic: 91. How to Use Fall and Winter to P...

The colder weather is here for many of you in the Northern Hemisphere, which means you will be taking some of our training indoors, especially your indoor bike training. But, that doesn’t mean you have to be miserable just because you’re training indoors. Instead, let me help you make it suck less so it can be an enjoyable element to your training and not something you don’t look forward to. If you need some help on how to make indoor bike training suck less, then give this episode a listen! 🎧 ...

Race season is upon us in just a few short months! Do you know what races or events you will register for, or are you still deciding… or are you not sure HOW to decide? If you need some guidance on how to best plan your race and event season, then give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to this topic: 91. How to Use Fall and Winter to Prep for Bike Season 88. How to Change Your Environment for Your Success 83. How to be Consistent Do You W...

Muscle soreness is bound to happen when you are training your body, but these five tips can help you reduce muscle soreness so you can get back to your training more easily. This is especially important as you get back into strength training and conditioning in the off-season. If you’re looking for some simple ways to reduce muscle soreness, then give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to this topic: 91. How to Use Fall and Winter to Prep f...

Turning pro doesn’t mean you’re becoming a professional athlete – it means you are turning pro in your LIFE! Turning pro is a way of life with your mindset to stop showing up like an amateur, and to keep showing up, no matter what you feel like. This is important to keep in mind on the days you may not feel like showing up at all. If this sounds like you, then give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to this topic: 92. Finding Your Morning Mo...

Motivation is fleeting and cannot be trusted to show up for you every day – so, how do you get motivated?! In this episode, I talk about what causes you to have low or no motivation, as well as the top four steps you can take to increase your motivation, starting today. Give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to this topic: 71. How to W.I.N. Your Week 14. Master Your Morning to Manage Your Stress Do You Want to Improve Your Nutrition and Ha...

It’s getting close to the fall and winter for many of you, so you may be riding less often in the coming days and weeks. So, what the heck do you do during fall and winter to prep for bike season? Here are my top 10 things to do and focus on in the fall and winter, to give you more purpose and direction. 🗺 🧭 Give this episode a listen! 🎧 Here are some other popular episodes worth listening to: 83. How to Be Consistent 52. What to Focus on in the Off-Season Do You Want to Improve Your Nutrition...

Time is limited for you, yeah? I feel that. 24 hours jut doesn’t feel like enough time most of the time, right? But what if you want to get better at biking and you WANT to do some more bike skills training, but you just don’t know when or how to fit it in? Hold my bike chain lube, because I gotchu. You can learn more about Joanna Yates, a coach I mention in this episode, and book a coaching session with her in Sedona, Arizona, by visiting her website here: https://www.joannajyates.com/ or foll...

Life gets lifey, and sometimes you may stop working out or take a hiatus from it in order to focus on other things in your life. And that’s okay! But what if you WANT to workout more often? What do you do to get back into training safely and feeling good with it? What to do if you haven’t worked out in awhile? This week, I give you my top ten tips on how to get back into your workouts safely and consistently. Give this episode a listen! Here are some other popular episodes worth listening to: 8...

Do you ever have issues with doing what you want to do for your goals? You KNOW what you need to do, but you never seem to… do it? (Yeah, I feel ya.) Here’s something to keep in mind: What’s in your environment will get done. In this episode, I talk about ways you can change your environment for your success with your goals, once and for all. Here are some other popular episodes worth listening to: 83. How to Be Consistent 63. What are You Willing to Sacrifice for a Goal? 60. Habits + What Des...

Say this on repeat: Weight gain is not the same thing as fat gain. Listen in to this episode to hear why it’s different, the four different things that make up your metabolism, and what you can do to help yourself. Here are some other popular episodes and a blog I worth reading or listening to: BLOG: The Scale is a Liar – https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/ 16. F*ck the Scale 47. 10 Ways to Track Progress Besides Body Weight Do You Want to Work With Me? If you’re...

Does your mind ever drift to somewhere other than where you are or what you are doing? That is fairly normal and common! The brain can jump around a lot given the nature of how it works. So, try not to worry too much if you find that your thoughts are drifting when you’re riding your bike. Use these five tips I share on how to stay focused on long bike rides so you can have the best ride. Here are some other popular episodes worth listening to: 84. Stop Belittling Your Efforts 82. Getting thro...

Today, I’m talking about one powerful phrase you can easily incorporate into your every day language in order to make some shifts to get more done, while getting your needs met. In this episode, I share how to use this powerful phrase to stand in what you need and claim it. Here are some other popular episodes worth listening to: 82. Getting through the Hardest Part 77. How to Modify Training When Highly Stressed Do You Want to Work With Me? If you’re ready to make some lasting and sustainabl...

Belittling: means to put down or to make another person feel as though they aren’t important or didn’t do something noteworthy. Your effort is your effort alone. Just because you may have ridden less mileage, less elevation, or maybe even less technical terrain or “easier” trails, doesn’t mean that you did any “less” than someone else. You rode what you rode. You rode YOUR ride. In this episode, I share four things you can do when you find yourself belittling your efforts. Here are some other e...

Consistency is key to your overall progress with your goals. But, how to be consistent? It seems so complicated, especially when we strive for perfection in everything, right? It’s time to let go of your death grip on perfection and instead strive for something instead of nothing. By making these two lists that I suggest in this episode, you can be well on your way to consistency. Here are some other episodes on mindset that are worth listening to: 75. Who vs Why: Who Do You Want to Be? 60. Ho...

The beginning of anything is the hardest part. In this episode, I share my top tips for getting through it, successfully. Here are some other episodes on mindset and overcoming things that are worth listening to: 75. Who vs Why: Who Do You Want to Be? 60. How to Have a Growth vs. Fixed Mindset Do You Want to Work With Me? If you’re ready to make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you,...

Comparing yourself to others is normal! But how you handle comparing yourself to others – and what you do about it – is what will make all the difference in the world. Listen in to learn how to handle comparisonitis constructively. Here are some other episodes on mindset to listen to: 75. Who vs Why: Who Do You Want to Be? 70. Don’t Should All Over Yourself 60. How to Have a Growth vs. Fixed Mindset Do You Want to Work With Me? If you’re ready to make some lasting and sustainable changes in y...