Making Shift Happen

After spending our vacation in Costa Rica for the past 9 days, Erin and I returned home inspired to live "la pura vida" in Denver. In Costa Rica, la pura vida is a way of life. La pura vida is a way to live life to the fullest.

In this episode, I offer the seven ways we are working to live la pura vida back at home in Denver, so our vacation vibe can continue into a way of living and being.

Here are other episodes worth checking out:

199. Does Social Media Scrolling Impact Your Performance?

198. How to Stay Informed Without Overwhelm

Working out and trying a new variety of movements is a great way to live la pura vida and focus on your own health and wellness. 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 April 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.

I am digging up this episode from the archives! This episode was originally published as episode 16, which was released on May 3, 2021 (which is wild to me). Even if you listened to the original episode, I'd love for you to listen to it again, because the scale and how much you weigh is the least important or interesting thing about you.

F*ck the scale as the ONLY source of information regarding your progress. There are so many other things you can use to determine your progress.

Give this episode a listen as I dive in and get quite heated (no apologies for the F-bombs) about how the scale should NOT be the only source of information regarding your weight loss, weight gain, or overall health journey. I outline the things you can use as more dependable metrics, empowering you even more.

If you want to read the blog I wrote that inspired this podcast, read it here: https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/

Here’s the study I reference in this episode about inadequate sleep being a risk factor for obesity.

Here are other episodes worth checking out:

18. Focus on Progress Not Expectations

47. 10 Ways to Track Progress Besides Body Weight 

Working out and trying a new variety of movements is a great way to f*ck the scale and focus on muscle-building. 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 March 3, 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.

February is Heart Health Month, so let's talk about how you can keep your heart health as a focus. With these 8 straightforward tips, you can keep your attention on your heart health without being bogged down by the gimmicks and supplements that are so prevalent today. This is especially important if cardiovascular issues run in your family or if you’re genetically predisposed for certain chronic diseases.

Here are other episodes worth checking out:

186. Breast Cancer Awareness with Stephanie Villavicencio

157. Let's Make Fiber Sexy Again

Working out and trying a new variety of movements is a great way to keep your heart healthy. 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 March 3, 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.

Your motivation may be low right now when it comes to your workouts, meals, or anything that may make you focus on your overall health and wellness. Winter can be a funk-filled time of year, so how do you get out of a funk? Give this episode a listen to learn about a handful of ways you can get out of a workout or food and health funk with less overwhelm.

Here are other episodes worth checking out:

192. Are You Experiencing Burnout? 

16. F*ck the Scale

Working out and trying a new variety of movements is a great way to get out of a funk. 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 March 3, 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.

In episode 198 last week, I talked about the ways you can stay informed without doomscrolling. In this episode, I talk about how scrolling on social media may impact your performance in the gym and in sport. It is my hope that this episode will help you consider the impact that scrolling (even beforehand and not during) can have on your training overall. As always, I also give tips and tricks for other things you can do besides scrolling before or during your training.

Here are the studies I reference in this episode so you can nerd-out as well:

https://pubmed.ncbi.nlm.nih.gov/34000894/

https://pubmed.ncbi.nlm.nih.gov/32930640/

Here are other episodes worth checking out:

192. Are You Experiencing Burnout? 

197. The Surprising Side Effect of Strength Training

Working out is a great way to de-stress and feel less overwhelmed. If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you're traveling this holiday season - enjoy!

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on March 3, 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.

2025 is kicking ass and taking names when it comes to the news cycle, and this can feel very overwhelming. So, how do you stay informed without feeling overwhelmed? Let me share some tips to help prevent you from staring at your screen endlessly and scrolling until your find the end of the Internet.

Interested in finding your U.S Representative? Look here. Want to find your U.S. Senator? Go here.

Here are other episodes worth checking out:

192. Are You Experiencing Burnout? 

189. How to Manage the Heaviness of Current Events

188. Election Week De-Stressor Tips

Working out is a great way to de-stress and feel less overwhelmed. If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you're traveling this holiday season - enjoy!

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on February 3, 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.

Strength training has many positive attributes to it including improved aesthetics, strength, resilience, power, and the 'usual' things you expect. But, there is one other positive side effect of strength training that you shouldn't underestimate or take for granted. So, give this episode a listen to hear about this positive side effect, and yet another reason to get into strength training!

Here are other episodes worth checking out:

191. How to Create a Strength Workout

170. 7 Things to do to Reduce Soreness from Biking + Strength Training

162. What to do if You Struggle to Maintain Strength While Biking

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you're traveling this holiday season - enjoy!

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on February 3, 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.

Let's make winter better! In this episode, I share my top 5 nutrition and fitness tips for winter, to help you not just get through the season, but thrive in the season as best as you are able to.

Here's the link to the insulated shaker bottle I mentioned in this episode - this bottle is perfect to have a cold or warm beverage waiting for you in your car after your ride or ski! Blender Bottle - it's only $20.

Here are other episodes worth checking out:

106. Why Zone 2 Endurance is Crucial in Your Training

109. Q+A on Zone 2 Endurance Training

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you're traveling this holiday season - enjoy!

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on February 3, 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.

Failing isn't always a bad thing, especially if you know how to fail better. New Year's Resolutions are popular this time of year, and maybe you've already failed at your attempt to make some changes (whether in the new year or another time). Listen to this episode to learn how you can learn from your mistakes or lackluster attempts and fail better. By learning to fail better, you can turn every failure into a success.

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you're traveling this holiday season - enjoy!

Here are other episodes worth checking out:

193. 9 of the Biggest Training Mistakes Cyclists Make

150. Using Your Core Values to Set Goals

5. Process Goals are the Answer to Your Big Goals

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on January 6, 2025!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive 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. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

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).

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.

I get it - New Year's Resolutions are... tiresome. Annoying. Not ideal for everyone. Maybe you detest New Year's Resolutions. If so, then listen to this episode to learn of two other things you can do instead of setting resolutions or a goal you will may not keep.

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you're traveling this holiday season - enjoy!

Here are other episodes worth checking out:

150. Using Your Core Values to Set Goals

5. Process Goals are the Answer to Your Big Goals

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on January 6, 2025!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive 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. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

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).

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.