Making Shift Happen

Stop trying to complicate your goal setting, and make goal setting simple AF instead. In this episode, I offer three simple steps to take in order to take the complexity out of it all.

If goals elude you or frustrate you, then look no further than this episode! 🎧

Here are some other episodes on habits and setting goals that you will want to check out:

150. Using Your Core Values to Set Goals

108. Two Things Wrong with Your Goals

60. Habits + What Deserves Your Attention

5. Process Goals are the Answer to Your Big Goals

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month - Next one is on January 29th!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

I am incredibly grateful to have had the opportunity to sit down and chat with Amaryth "Amo" Gass, the co-founder of Sedona Mountain Bike Academy. Amo is an incredible part of our mountain biking community, and I hope you all share in experiencing her magic as a human.

Amo and I had the chance to talk about the common mistakes she sees in new and long-time mountain bikers, things new riders can do to improve, and how bikes can take you on adventures around the world. To learn more about Amo and her expansive adventures on bikes around the world and the magic that mountain biking can bring all of us, listen to this episode! 🎧

Check out these links to learn more or connect with Amo Gass:

Sedona Mountain Bike Academy: https://www.sedonamountainbikeacademy.com/

Email Amo at [email protected]

Wheel Fun: https://wheelfun.org/

Cover art photo credit to @jussioksanen.

Lastly, hHere are some other episodes you may want to check out:

149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy

124. Mountain Bike Skills Series: The Only Tip You Need

90. How to Fit in Bike Skills Training

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six months in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

Your core values - or who you are underneath it all - can help guide you to making your goals a reality. But, do you even know what your core values are?

If you don't know what your core values are, or you'd like to explore them some more, then feel free to use my Core Values Worksheet linked HERE. It's free and you don't even have to give me your email address - I just want you to know who you are and what resonates with you so you can make shift happen.

If you are tired of not having your goals come to fruition, and want to get clear on your core values, then listen to this episode! 🎧

Here are some other episodes you may want to check out:

108. Two Things Wrong with Your Goals

51. How to Slay Your Goals in the New Year

5. Process Goals are the Answer to Your Big Goals

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month - Next one is on January 1st OR January 8th - your choice!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

I'm so excited to share my interview with Coach Rafaella "Roxy" Wieschollek from Roxybikes Coaching! Coach Roxy is an absolute gem of a human, as well as a phenomenal mountain biking coach (you should follow her links below!).

In this interview, we talk about how you learn mountain bike skills best, which skills to focus on, and how this can help you crash less overall. If you want to improve your skills at mountain biking (and who doesn't?!), then you will want to listen to this episode! 🎧

Here are Coach Roxy's most important links:

YouTube: www.rideandinspire.com

IG: https://www.instagram.com/roxybike_coaching/

Patreon: https://www.patreon.com/rideandinspire

Free Trackstand Course: https://roxybike.podia.com/trackstand-challenge-drill-to-skill-with-roxy

All of Coach Roxy's home training courses: https://roxybike.podia.com/mountain-bike-online-courses

Podcast: https://www.podcastics.com/podcast/roxys-ride-inspire-rawcast-mountain-bike-mindset-podcast/

Here are some of my other episodes about mountain bike skills you may want to check out:

125. Mountain Bike Skills Series: How to Descend Confidently

124. Mountain Bike Skills Series: The Only Tip You Need

118. Mountain Bike Skills Series: How to Improve Your Climbing

90. How to Fit in Bike Skills Training

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month - Next one is on January 1st!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

Consistency is key to progress, but why do you lack consistency? Let's get to the bottom of this. Give this episode a listen if you struggle with consistency and motivation, and want to make a change.🎧

Here are some other episodes about consistency and motivation that you may want to check out:

145. Motivation, Goal Setting, and Thriving with Sabrena Jo, Ph.D.

141. What to do if You're too Tired to Workout

139. Using Seasonality to Your Advantage with Kate Solovieva

99. How to Get Long-Term Results

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

The holiday season is upon us, and you may find yourself traveling more. With the increase in travels, you may be feeling concerned that you won't be able to keep your healthier habits up to chase goals you may have. It's okay to feel a little anxious about that! I want to give you some travel tips that can help you navigate your time on the road, away from your home and routine.

So, give this episode a listen if you're traveling and want to manage your habits and health goals simultaneously.🎧

Here are some other episodes that you may want to check out:

138. Signs Your body Needs Rest

137. 5 Tips to Lose Fat Without Tracking Your Food

97. One Important Tip for Holiday Eating

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

Gravel cycling has roots in inclusivity. It embraces the idea that you can be on a dirt road on any bike you can get your butt on, wear whatever clothes, and just ride your bike endlessly from almost any point on the map. It allows for a sense of unbridled freedom.

Early gravel events were welcoming to all, and they felt like a community coming together to support one another and celebrate the mutual love of bikes. In recent years, the popularity of gravel cycling has grown exponentially, and with it, it can feel a little more... commercial. Like some groups of people are no longer welcome.

In this interview, I chat with Adam Davidson of Grassroots Gravel to talk about why inclusivity is important, and how he tries to make events centered around bikes and community. 🎧

Learn more about Grassroots Gravel (which will take place on October 12, 2024, so mark your calendars!) here: https://www.grassrootsgravel.com/

You can also follow Grassroots Gravel on Instagram here.

Here are some other interviews you may want to check out:

6. Inclusivity in Mountain Biking with Brooke Goudy

107. How the Cycle Effect Impacts Girls and Accessibility in Mountain Biking

145. Motivation, Goal Setting, and Thriving with Sabrena Jo, Ph.D.

139. Using Seasonality to Your Advantage with Kate Solovieva 

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.

#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Started November 6th!

#ShredStrong may have started our Fall and Winter cycle, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

Motivation: does it exist? Do you focus on the least effective things when it comes to motivation? If so, how can you change that in order to see the results you seek?

In this interview, I sit down with my friend, Sabrena Jo, Ph.D., to talk about the focus of her research: motivation!

Give this episode a listen to learn more about motivation and what you can do to harness it, as well as ways you can shift your goal setting to work in your favor.🎧 Let's get you to THRIVE and not just SURVIVE.

About Sabrena Jo, Ph.D.: She is not only a friend of mine, but she has decades of experience helping people find ways to become physically active. From working one-on-one with clients to leading group fitness classes to teaching and developing curricula at universities, Dr. Jo has always had a passion for supporting people as they start and maintain a physically active lifestyle. A graduate from the University of Kansas, Dr. Jo’s research interests include understanding how the motivational climate influences optimal experiences for participants in various exercise settings, with a special emphasis on older adults. Besides being an amazing human, she has:

PhD Psychology of Health and Physical Activity - University of Kansas (KU)

Mayo Clinic Certified Wellness Coach

ACE-certified Health Coach, ACE-certified Personal Trainer, ACE-certified Group Fitness Instructor

Here are some other interviews you may want to check out:

132. How to Identify and manage Burnout with Dr. Erin Ayala

107. How the Cycle Effect Impacts Girls and Accessibility in Mountain Biking

104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft

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.

#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Started November 6th!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

Indoor bike training is the bane of many cyclists' existence. I get it! Who wants to be indoors on a bike when you'd rather be outside? But, indoor bike training can also make training happen more easily, regardless of the weather. In this episode, I outline the reasons why I think indoor bike training is awesome... and why it's not.😉

Give this episode a listen to learn why indoor bike training may be just what you need in the winter.🎧

Here are some other episodes about indoor bike training that you may want to check out:

96. Make Indoor Bike Training Suck Less

29. 4 Ways to Optimize Your Indoor Bike Rides

39. Where are Your Watts Coming From?

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.

#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Started November 6th!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

The interference effect between strength and endurance training has long been seen as having a detrimental impact on overall training outcomes. But, recent research has shown that the opposite may be true. Which means training both strength and endurance at the same time (concurrent training) may be beneficial. The key is to manage a certain set of factors, as I discuss in this episode.

Give this episode a listen to learn how to decide if concurrent training is for you, and how you can incorporate strength and endurance training sessions in a single day.🎧

The review of the meta-analysis mentioned in this episode is linked here, if you're interested - thanks for that, Greg Nuckols!

Here are some other episodes you may want to check out:

138. Signs Your Body Needs Rest

135. How to Improve Recovery

7. Is Strength Training Important for Cyclists?

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

Hi, it's me. 🙋‍♀️ 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.

#ShredStrong Starts a New Cycle Every Month - Fall/Winter Cycle Starts November 6th!

#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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 3 months (I only email an average of 1-2 times a month).