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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

18:23

140. The Issue with Muscle Soreness

Making Shift Happen ·

2023/10/09

Muscle soreness may be something you may chase in your workouts or rides, but is that necessary? And how do you know if your muscle soreness is okay to experience or not? What if it prevents you from training altogether? So many questions, so little time. Somewhere along the way, us humans have started to think that soreness is a welcome feeling. We’ve started to think that we need to feel soreness in order to indicate that we’ve gotten a good workout, or are seeing progress or doing something

en-US

58:52

139. Using Seasonality to Your Advantage with Kate...

Making Shift Happen ·

2023/10/02

Seasonality: what the hell is it, how does it impact your overall training and health, and what can you do about it? In this episode, I have the honor of sitting down with coach Kate Solovieva. Known as SOLO for short, she is a life coach with over 10 years of experience and a background in psychology, so she has plenty of insight to offer you on how you can manage seasonality and make it work for you. Give this episode a listen if you ever find your motivation flows with the seasons, and how you

en-US

12:46

138. Signs Your Body Needs Rest

Making Shift Happen ·

2023/09/25

How do you know for sure your body needs rest and it’s not your inner critic telling you to stop? What are the signs that your body needs rest? Let’s talk about it. Please, give this episode a listen and let me know if you have any questions at all - I’m always here for you.🎧 Here are some other episodes you may want to check out: 135. How to Improve Recovery 132. How to Identify and Manage Burnout with Dr. Erin Ayala Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler

en-US

26:27

137. 5 Tips to Lose Fat Without Tracking Your Food

Making Shift Happen ·

2023/09/18

I get it: tracking food is cumbersome and overwhelming. It can be a lot to do when you are already doing a lot in life. So, here are 5️⃣ things you can do to help you lose body fat without tracking your food. Give this episode a listen and let me know if you have any questions at all - I’m always here for you.🎧 Here are some other episodes you may want to check out: 116. How to Lose Body fat Without Sacrificing Performance 78. How to Fuel Before Bike Rides 49. Four Ways to Eat More

en-US

27:13

136. Do This to get Faster on Your Bike

Making Shift Happen ·

2023/09/11

Do you feel the need for speed on your bike, and want to get faster on your bike? 👉 Then, listen to these five tips on the ways you can increase your speed on the bike. With a little effort OFF the bike, you can improve your speed ON the bike, along with doing some other skill work you can develop on the bike. Give this episode a listen to make yourself even faster (which can also mean more fun!). Here are some other episodes you may want to check out: 125. Mountain Bike Skills Series: How to

en-US

30:47

135. How to Improve Recovery

Making Shift Happen ·

2023/08/28

Recovery is one of the most overlooked parts of training. It’s so easy to get caught up in the excitement of adding more training to your schedule and plans. But that’s not what you need. ❌ 👉A solid training plan includes adequate recovery. ✅Train hard, recover hard.✅ Recovery is a crucial part of your training. Improved performance occurs during the recovery part of your training. After you stress your body with a training session, your body requires a period of time to recover. Period. You NEED

en-US

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

en-US

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

en-US

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

en-US

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

en-US

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

en-US

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