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PODCAST

Making Shift Happen

Jen Kates with Shift Human Performance

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 things

health & fitness fitness

All Episodes

33:44

134. Self-Care Isn’t Only About the ‘Self’

Making Shift Happen ·

2023/08/21

Self-care can be such an elusive term, up there with "mindfulness" for some folks. But the thing with self-care is that it's definition is up to YOU and what it means to YOU. Self-care also isn't only about the "self," and it can be a way to make your relationship with others even closer. In this episode, I share some definitions of self-care, the various areas of self-care, and how you can implement acts of self-care easily into your life more regularly (and you may see how you already do

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26:55

133. How to Build Confidence on the Bike

Making Shift Happen ·

2023/08/14

Building confidence on the bike can feel arduous or sometimes downright impossible sometimes, especially if you're new to mountain biking or if you've just had a crash. In this episode, I break down the top seven things you can do to build confidence on the bike. If you want a copy of FREE my e-bike guide to building workouts, then get it here: https://shifthumanperformance.com/free-e-book/ Here are some other episodes you may want to check out: 117. Get Your Bike Shred-Ready for Spring 78

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49:39

132. How to Identify and Manage Burnout with Dr. Erin...

Making Shift Happen ·

2023/08/07

Is it burnout or depression, and how do you identify it and manage it? In this interview, I sit down with Dr. Erin Ayala (she/her), a licensed psychologist, performance consultant, and researcher, as we go in-depth on what burnout is, and how you can come out it. Erin blends clinical and research expertise in her work with athletes from various sports backgrounds, but especially in cycling. She’s a cyclist and the owner of Skadi Sport Psychology, which is based out of Minnesota but she’s able to

en-US

23:51

131. How Vacation Can Align With Your Goals

Making Shift Happen ·

2023/07/31

Vacation doesn't have to be a time when you abandon all of your goals for the sake of hedonism. Vacation can align with your goals, with a few simple tweaks. First, we have to stop with the "all or nothing" mentality. Give this episode a listen if you tend to have a difficult time navigating vacations with your goals in mind, or if they tend to be a source of stress for you. Here is the blog on mindful eating that I mention in this episode:

en-US

14:46

130. Hardtail or Full Suspension Bike?

Making Shift Happen ·

2023/07/24

Hardtail or full suspension bike? It depends. 😂 This is like the debate with flats versus clipless pedals. But ultimately it all depends. The winning argument for which bike to get will depend on what style of riding you do, full stop. So, let’s talk about some of the differences to consider when you’re trying to decide which bike to get. Give this episode a listen to decide if a hardtail or full suspension bike may be best for you. Here are some other episodes you may want to check out: 125

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34:48

129. How to Reduce Fatigue in Downhill Biking

Making Shift Happen ·

2023/07/17

It's bike park season, which means you may be experiencing some more aches, pans, and fatigue after your days at the bike park. It can be so frustrating experiencing fatigue when you just paid a pretty penny for a bike park pass, too. In this episode, I share my top five tips for reducing fatigue in downhill biking, so your next days at the bike park can start to feel better and better. If you ever experience fatigue at the bike park, then give this episode a listen! 🎧 Here are some other episodes

en-US

27:09

128. Heat Illness and Biking

Making Shift Happen ·

2023/07/10

Heat illness is not to be taken lightly, especially if you are outside in the heat more. In the last episode, you learned how to properly acclimate to the heat, but today I am talking about how to recognize and treat heat illness. If you spend time outdoors in the heat or coach others in the heat (especially kids), then give this episode a listen! 🎧 Here are some other episodes you may want to check out: 127. How to Acclimate to the Heat 24. How to Stay Cool in Hot Weather 57. How to Recover

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27:16

127. How to Acclimate to the Heat

Making Shift Happen ·

2023/06/27

The more acclimated you are to the heat, the better you can perform in the heat. Working to acclimate to the heat means you will have a lower heart rate when exercising or training in the heat, you’ll feel less exhausted, and you’ll also feel like your effort is less intense the more acclimated you are to it. WINNING! If you want to acclimate to the heat and not dread training in the heat, then give this episode a listen! 🎧 Here are some other episodes you may want to check out: 24. How to Stay

en-US

30:42

126. How to Reduce the Risk + Severity of Concussions

Making Shift Happen ·

2023/06/19

The bad news: Concussions are always a possibility with every crash on your mountain or gravel bike. The good news: there are ways you can prevent the severity of concussion, which I explore further in this episode. Do you have anything else you do to reduce the severity or risk of concussion? Please share! Here are my exercises on YouTube that you can progress to after building first with the banded movements I explain: Neck Plank (Flexion) HERE Neck Plank (Extension) HERE Neck Plank

en-US

17:53

125. Mountain Bike Skills Series: How to Descend...

Making Shift Happen ·

2023/06/12

Descending on your mountain bike can be the most intimidating thing you do when you're learning how to ride, especially if the terrain you're navigating is more technical or extremely steep. If learning how to descend confidently on your mountain bike is at the top of your list for skill work, then listen to this episode to get my top five tips you can do to crush your next descent. These tips can be applied to almost every terrain, weather, and conditions, so it is guaranteed to help you descend no

en-US

15:37

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

Making Shift Happen ·

2023/06/05

When mountain biking and learning new skills on the bike, you can get overwhelmed by all of the tips and tricks out there. Well, THIS is the only one you really need for all of the tips and tricks you'll be learning on the bike. So, give this episode a listen and let me know if you agree or not! Here are some other episodes about mountain biking that you may want to check out: 118. Mountain Bike Skills Series: How to Improve Your Climbing 90. How to Fit in Bike Skills Training 66. How to Go

en-US

19:39

123. Are They Your Peers or Rivals?

Making Shift Happen ·

2023/05/22

Healthy competition is a good thing to help you grow as an athlete and human, but there is a time and a place for being a peer and being a rival. I dive into the concept of peers and rivals in this episode, and what you can look for to audit your circle of people closest to you. Here are some other episodes about mindset that you may want to check out: 81. How to Handle Comparing Yourself to Others 64. How to Have a Growth vs. Fixed Mindset 34. Shift Your Mindset About Losing Rider to Racer

en-US

16:54

122. You Don’t Need to Lose Weight for Your Race or...

Making Shift Happen ·

2023/05/15

If you're racing to lose weight before your race or event, think again. All too often, athletes seek to lose weight for a race or event without realizing the detrimental effects it can have on their overall performance. If this sounds like you, then this episode is for you. Here are some other weight/fat loss and race-related episodes you may want to check out: 16. F*ck the Scale 72. What if You Don't Want to Race? 66. How to go From Rider to Racer 78. Part 1: How to Fuel Before Bike Rides

en-US

16:11

121. What to do About Post-Race or Event Blues

Making Shift Happen ·

2023/05/08

These post-race or event blues happen. They’re natural. You just came off a high of a really awesome event and now you’re back home doing the seemingly mundane. So, what do you do when you get a little blue after races or an event? I give my top five tips for shaking off these post-race or event blues, one step at a time. If you want to learn more about the Rider 2 Racer program through VIDA MTB Series and VNTR Birds, then learn more and register HERE. Here are some other race-related episodes

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48:43

120. How the Sturdy Dirty Enduro Race Blazes New...

Making Shift Happen ·

2023/05/01

The Sturdy Dirty Enduro is not only the world's largest women-specific mountain bike enduro race, but it is a VIBE. I had the opportunity to sit down with five 'bitches' from Sturdy Bitch Racing to talk all about how they make Sturdy Dirty such a success, what makes them different from other races, and how you can contribute your rad energy to their race either as a racer or a volunteer. Listen into this episode to hear how these bitches imagined this race and how they made it come to

en-US

20:56

119. How to Include Plyometrics in Your Bike Training...

Making Shift Happen ·

2023/04/24

Plyometrics help to increase the power output of your muscles, so you can generate more force on your pedals, move faster, and be more agile on the bike. What's not to love about it?! But, you may be intimidated on how to include plyometrics in your training, so I dispel any fears in this episode and explain how you can include it in your training in a simple yet effective way. Let's jump in! (Pun intended, naturally.) 😉 Here are some other episodes about strength training for cyclists that are

en-US

35:33

118. Mountain Bike Skills Series – How to Improve...

Making Shift Happen ·

2023/04/17

Mountain bike climbing: It’s often the bane of every cyclists’ existence, but you have to remember that what goes up usually must come down - so after that big climb, you likely have an amazing descent coming up! Your focus while climbing should be to stay relaxed, in an optimal position, finding a good rhythm or cadence you can sustain in both you pedals and your breathing, and to have a good mindset. And in this episode, I’ll explain how to do just this. Here are some other episodes that I mention

en-US

23:46

117. Get Your Bike Shred Ready for Spring

Making Shift Happen ·

2023/04/10

Spring is here for those of us in the Northern Hemisphere, and that means it's bike season - so let's get your bike ready for spring! Give this episode a listen to learn the simple steps you can take to check your bike to make sure it is ready to shred with you.🎧 And if you want to check out my cockpit blooper video that I mention in this episode, tap right HERE for some quick laughs at my expense. 😉 Also, if you're in the Denver area and want to learn more abut bike care with some hands-on bike

en-US

37:28

116. How to Lose Body Fat Without Sacrificing...

Making Shift Happen ·

2023/04/03

Lose body fat without sacrificing performance - is it possible? Yes, it can be! But it will require a lot of patience, awareness, and doing things out of your comfort zone. Losing body fat and improving performance are often two opposing pursuits. Getting out of your comfort zone is scary AF, but if you want to change something, then something needs to change. Give this episode a listen to learn how you can make an effort to lose body fat without sacrificing performance.🎧 Here are some other

en-US

15:53

115. Flat or Clipless Pedals – Part 2

Making Shift Happen ·

2023/03/27

We're continuing on with this age-old debate: flat or clipless pedals on your bike? What if there was a THIRD option to consider, such as magnetic pedals? In this episode, I talk about mag pedals, as well as discuss further what the main considerations should be when it comes to which pedal to choose for you (and that you can actually choose BOTH flats and clipless!). Give this episode a listen to learn some more about magnetic pedals, and things to continue to consider when it comes to deciding

en-US

234 results

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