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Amanda has been teaching English for twelve years and in those years one method of teaching reading and writing has stuck and continues to prove successful year after year...workshop. Reading and writing workshop started at the elementary level and recently has started making an impact in the upper grades. However, a lot of upper grade teachers wonder how they can make this method work in their classroom with so little time with their students...This podcast is your answer! This podcast will ...
 
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Making Shift Happen

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Making Shift Happen

Jen Kates with Shift Human Performance

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Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food – because, let’s be real: there are a LOT more important ...
 
We spin over 7 decades of music on a format that refuses to die. As a long time record collector I’ve enjoyed a lot of music and have amassed quite a vinyl collection over the years. As the vinyl craze or rebirth has taken hold it’s been great to pick up newer releases and quality reissues to share with my listeners. But collecting classic original releases and discovering new used record shops will always be my passion. “Like” us on Facebook and “follow” us on Instagram. You can also find o ...
 
This is One Luckygirliegirl — the podcast where I talk about random stuff with my awesome friends. I’m Christina Aldan. Growing up in poverty in the Upper Peninsula of Michigan, I remember lying down in the tall grass and staring up at the sky, trying to escape the trauma being inflicted on me and dreaming of moving out of my small town. I never would have believed that I'd be lucky enough to build a career as an international speaker, trainer, and brand consultant but that’s where I am toda ...
 
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Learning how to embrace the suffering is a huge part of racing and training in general. Mindset is everything. It can be something you can more easily change in your racing and training. So, let’s take a look at how you can make some small adjustments in your training approach to help embrace the suffering even more. Here are a few episodes that yo…
 
The holidays should not be an all-consuming part of your eating or lifestyle plan. In this episode, I give you some tips on how to handle holiday eating with greater ease. A few episodes that explore eating with mindfulness or related topics include the following: 41. Food Isn’t “Good” or “Bad” 19. Should You Have Restriction or Restraint with Food…
 
Don’t let cold weather stop you from training or doing the methods of intentional movement that bring you joy. Instead, figure out how to dress to train in the cold weather so your training doesn’t suffer. Another episode that explore indoor or winter training include: 29. 4 Ways to Optimize Your Indoor Rides How do you dress to stay warm? Do you h…
 
Saying “no” in order to say “yes” to things in your life is a mindset shift that you may find useful. Sometimes, jut switching the script on what saying “no” empowers you to do can really change how you view the stressors in your life in general. What will you say “no” to in order to say “yes” to yourself? Some other episodes that explore managing …
 
Life gets busy and can be overwhelming in a flash. But what you do when life gets busy can make a difference in you freezing and not doing anything, or taking some small steps to help yourself. In this episode, I share my recommendation for keeping things simple and manageable. And, yes, I am crying in the image above. Not from stress, but from wit…
 
Food has no morality – it isn’t “good” or “bad.” Food just is. Your relationship with food can dictate a lot. So, this episode explores some questions you can ask yourself to further dive deeper into what this looks like for you. Some other episodes that explore food and nutrition include: 19. Should You Have Restriction or Restraint with Food? 20.…
 
How you warm-up for your strength session can ultimately dictate how well your strength session goes. if you start off your training session with some aches, pains, and tightness, how good do you think your workout will feel? A thorough and specific warm-up helps you ease into your training by quieting any soreness, increasing your range of motion,…
 
One this much delayed edition we celebrate the 80th birthday of John Lennon with Beatles cuts, covers, and other rarities. We also spin lots of new pieces of vinyl as we've got piles of new to us used records all over the studio that we haven't had the time to get too. Plus brand new music from Joe Jackson and Icon For Hire.…
 
Watts are what measures your power on the bike. In order to move your bike, you need to apply force to the pedals, which is what generates power (or watts) on the bike. If you think of it in terms of an equation: Power = force (the pressure applied to the pedals) / time (cadence or RPM you pedal). No matter how you apply power to the pedals, you wa…
 
Your core strength is crucial for everything you do with your body. It helps you generate stability, power, and keep your body safe in all planes of movement. Listen to this episode to learn why the core is crucial for everything and what some exercises are that can help you get more stability and strength in your core. These other episodes may int…
 
All too often, athletes focus on their lower body strength for mountain biking, neglecting upper body strength altogether. This not only puts you at risk for injury, but it also reduces your power and ability to perform at the top of your potential. Listen to this episode to understand WHY upper body strength is needed in mountain biking (and reall…
 
Like last week's episode outlined, stress happens, but you can manage it as best as you are able to by setting your non-negotiables to handle stress. Non-negotiables don't have to be complex, and they should align with your overarching goals - helping you to always keep your goal the goal.A few other episodes may interest you, so check these out: 3…
 
Stress happens, and unfortunately, your life cannot be completely stress-free. These ten tips on how to handle stress in your moments of overwhelm can be key in helping keep you on track for your goals. So, instead of wishing for no stress at all, try to find ways you can manage your stress as best as possible. A few other episodes may interest you…
 
TaDā Wellness is a new business based in Las Vegas helping people meet their wellness goals. Tamara and Dana are lifestyle mentors with over a decade of experience teaching and motivating others to be successful. Together, they utilize their degrees in science, education, and fitness, as well as yoga certifications to customize programs that suit t…
 
Losing is a word that holds a fair amount of negativity. What if you can shift your mindset about losing? What if you can consider if you lost or if you got beat? There is a difference.A few other episodes may interest you, so check these out: Episode 7. Is Strength Training Important for Cyclists? (this is a sign for you to sign-up to learn more a…
 
Let's talk about the importance of the often-neglected art of how to prep on race day: the warm-up. It's the phase of your training and racing that you almost always want to skip. Well, don't do that.Skipping a proper warm-up can leave you feeling much less ready and primed to GO on race day. So, try to make this a priority on your next race day or…
 
In this episode, I talk about how balance impacts performance as well as the importance of balance training for your overall health. I also include ways that you can implement balance into your current training using some simple differences.These other episodes may interest you: Episode 7. Is Strength Training Important for Cyclists? (this will sho…
 
In today's episode, I answer some questions I've received recently from you listeners about collagen protein. I just love you all for sending these questions into me, so keep sending them in! You can email me or DM me on Instagram.I talk about these studies in this episode: 24-week study on the use of collagen hydrolysate as a dietary supplement in…
 
Race to finish mentality could be the missing link for you on race day. Stop cutting yourself short by not finishing a race, or stopping the race because of a challenge that you cannot control. Instead, embrace the race to finish mentality and approach and see what a difference it can make to the stress you place on yourself.Here are some other epi…
 
Your indoor bike rides can be optimal no matter the season. In fact, indoor bike training does not have to be boring or monotonous. It's actually a great time to focus on your efficiency and power output by using the 4 tips I share in this episode.Here are some other episodes that may interest you: Episode 13. Box Breathing and Other Ways to Manage…
 
In this episode, I sat down with professional mountain bike coach, Joanna Yates, to talk all about overcoming fear on and off the bike.Here are some other episodes that you may find relevant to mindset and training: Episode 20. Q+A: How to Fuel Yourself as a Mountain Biker Episode 7. Is Strength Training Important for Cyclists?You can learn more ab…
 
Using this simple recovery tool will be such a game changer for you and your training. I outline how you can simply and effectively tap into something that you already do after your training in order to de-regulate your nervous system from the stressors you experience.Here are other episodes that may help you when it comes to rest and recovery: Epi…
 
Do you know when to take a rest day or train? While rest days are important to your overall progress, you may not know when or how to determine if you should take a rest day. In this episode, I outline 5 simple tips to help guide you to decide if it's better for a rest day or to train.Here are other episodes you may find helpful, one of which I ref…
 
This is my longest podcast yet on "1 Luckygirliegirl." I have leaned hard on Dane Wilson for creative projects, for content creation, and for managing projects in business for YEARS. Not only is he a hiLARious comedian, he probably has one of the kindest hearts you will ever encounter. He's been leading a writer's group in LA for nearly 13 years. H…
 
You should take a damn rest day. The mentality of “go hard or go home” and “constantly grinding” or “no pain, no gain” needs to die. Doing more does not mean that you are doing the best or doing what your body needs when it comes to training and fitness.All too often, I have athletes come to me who are working out 7 days a week. Yes, 7 days a week.…
 
I know Deborah Porter from community events around Las Vegas. She's a marketing professional who always has some exciting new company or project or event that she is promoting. I caught up with her on a call earlier this month and we chatted about her newest business: Noir Culinary Experience, which brings together black-owned restaurants and patro…
 
It's getting hot in here! In today's episode, I talk about how to stay cool in hot weather, and offer some of my best tips on staying cool when the mercury rises.I mention the following items in this episode, so check them out here: Mission cooling buffs Polar water bottles (made in Colorado) Skratch Labs electrolyte mixes are my go-to Nuun Enduran…
 
What do you HAVE to versus GET to do? Our words are powerful. Try replacing this one simple statement (have to versus get to) this week and see what an impact it makes.Sometimes, this simple word and mindset shift can help you make more space and time for your own needs. But, for times when it doesn't, check out this episode on what to do when you'…
 
In this episode, I follow-up on last week's episode, outlining an even simpler method to build the 'perfect' meal for your goals. This method uses your hand and not a food scale, making it even simpler and easier.Bringing awareness to what and how much you eat is crucial for you to get to your goals. (Plus, it's less of a headache.) The simplest wa…
 
On this weeks show we spin tracks from the orange vinyl edition of the Avenue Q cast album along with other pride themed tracks. We also dig into a bunch of new albums we've been collecting over the last four months. Sorry about the long break or any technical issues with the recording it's been a bit since we've recorded any new shows.…
 
Hanae El Bayousfi is head of Engagement and Marketing at xHUB, a global IT company and she is also co-founder of DevoxxMA, the largest tech conference in the middle east and Africa region. I actually met Hanae's husband, Badr, FIRST while keynoting their tech conference. At the time of that first meeting, we were all enjoying a delicious lunch of f…
 
In this episode, we're talking about how to build the 'perfect' meal for your goals and current situation.I see way too many folks not eating enough throughout the day to sustain their energy levels, and they wonder why they have an energy crash in the afternoon regardless if they've gotten ample sleep. The key here is to keep your meals fairly bal…
 
Welcome to episode 20! This is monumental, so I'm trying something new in this episode by doing a Q+A format. Today, I'm answering questions sent in by my listeners about how to manage training and fuel yourself as a mountain biker and more.All too often, you can risk overtraining when you're training for a race or event, plus it can be tough to ma…
 
Should You Have Restriction or Restraint with Food? In this episode, I talk about how restriction or restraint with food can have varying outcomes with your diet. Restricting too much can lead you down a turbulent road of indulgence and bingeing that can further lead you down the road of yo-yo dieting (which is never any fun). Restraint, on the oth…
 
This summer I'm hosting the first ever English Teacher Summer Reading Series! This event is taking place June 4th-August 14th. We will delve into 8 very popular professional development books and you don't have to read a word. I'll do all the work for you:) Go to amandawritenow.com to sign up. In this episode I share a brief summary of each of the …
 
In this episode, I talk about how you should focus on progress not expectations. All too often, you likely focus on your expectations of what you THINK your progress should be, which can be way off base from where progress should be for you. Or, you ignore the progress you've made altogether thus far.Does that sound like a good plan for you and you…
 
In this episode, I talk about why and how you should try to start each day with a blank slate. This is a fresh perspective on the old philosophy of tabula rasa, or having a "blank slate," when it comes to experiences and preconceived notions. It's the idea that we learn through our experiences and hold onto those preconceived notions from those exp…
 
Martine Dowden is a UX designer born in Thionville, in the Northeast of France. Creative, grounded, and apparently handy around the house, I first became friends with Martine through the tech community while speaking at conferences. She's super talented (you should ask her about the time she replaced their downstairs toilet and remodeled the entire…
 
We just wrapped up Stress Awareness Month in April. But, in this episode I'm talking about another potential stressor: the scale. 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 f…
 
April is Stress Awareness Month. And in this episode, I'm talking with Dr. Nicole Garneau, who earned her PhD in Genetics. The Soulful Scientist and I talk about transformation and mental health and ways to identify and find your own success.Sometimes, batching your time like I talked about in episode 10, isn't what will work for YOU, but Nicole an…
 
April is Stress Awareness Month. So, in this episode, you'll learn easy ways to master your morning to manage your stress.I talked about managing stress through your breath in episode 13. But all too often, the morning time is the best time to manage your stress from the start. Listen for some tips on how to master your morning, and therefore your …
 
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