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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

34:51

114. Flat or Clipless Pedals?

Making Shift Happen ·

2023/03/20

This is an age-old debate: flat or clipless pedals?🚵‍♀️🚵🚵‍♂️ Just like with wearing chamois shorts or not, it all comes down to YOUR preference and what works best for YOU and your style of riding. Give this episode a listen to learn the pros and cons about flats and clipless pedals, and to determine which one may be best for you.🎧 Here are some other episodes about mountain biking and gravel cycling that you should check out: 112. How to Get Started in Mountain Biking 96. Make Indoor Bike

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28:38

113. To Wear Chamois or Not?

Making Shift Happen ·

2023/03/13

Wearing chamois shorts is a very personal decision, and it should be based on what style of riding you're doing. Plus, there are other things to consider when it comes to chamois shorts - as well as some common mistakes that you may be making? (There is one mistake that I bet many of you are making...) Let's make chamois shorts comfortable again! Here are some other episodes about mountain biking and gravel cycling that you should check out: 112. How to Get Started in Mountain Biking 96. Make

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40:19

112. How to Get Started in Mountain Biking

Making Shift Happen ·

2023/03/06

Getting started in mountain biking can be intimidating and scary at first, but using these tips can make it much less overwhelming. Above all else, be patient, and remember to have FUN! Here are some of the mountain biking clinics I mentioned in this episode: VIDA MTB Series, Ladies AllRide, and Ninja MTB. The 3 top online mountain bike coaching resources I mentioned include Joanna Yates, Stefanie McDaniel, and Ryan Leech. Here are some other episodes about mountain biking that you should check

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39:32

111. 3 Ways to Prevent Death + Disease

Making Shift Happen ·

2023/02/27

A few of you were surprised to hear that I hadn't been sick since 2015 in last week's episode, so I wanted to share the top 3 ways you can prevent death and disease as best as you can. Is this everything? Nope. But, these three things will get you closer to living a healthier (and potentially longer) life. Here are some other episodes about training that you should check out: 110. How to Train After Illness 83. How to be Consistent Do You Want a Coach to Help Make Training or Nutrition Easier

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27:11

110. How to Train After Illness

Making Shift Happen ·

2023/02/20

After a bout with COVID, now is a good time to talk about how to train after illness. Let's just say that after illness, some slow and steady training may be in order - and this could be a perfect time for the zone 2 training we've been talking about a lot lately! Give this episode a listen to learn some other ways you can approach your training when it comes to recovering after an illness, as well as some tips to help you recover more swiftly. Here are some other episodes about training that you

en-US

21:47

109. Q+A on Zone 2 Endurance Training

Making Shift Happen ·

2023/02/13

After episode 106 on zone 2 training for endurance, I received a handful of some common questions that shared a common theme. I want to use this episode to help answer some of these questions for you so you can chase your zone 2 training with greater ease. Here's to your improved cardio base endurance miles, friend! Here are some other episodes about training that you should check out: 106. Why Zone 2 Endurance is Crucial in Your Training 96. Make Indoor Bike Training Suck Less Do You Want a

en-US

24:26

108. Two Things Wrong with Your Goals

Making Shift Happen ·

2023/02/06

It's that time of year when goals may be slipping to the wayside, and you are left wondering what to do - or you just end up abandoning your goals altogether. Bloop. Instead of abandoning your goals, let's make sure you aren't doing these two things wrong. The good news is that they're easy too fix - you just have to know what to do! Here are some other episodes about goals and habits that may interest you: 105. Three Reasons You're not Seeing Progress 103. How to Make 2023 Your Best Year

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42:07

107. How the Cycle Effect Impacts Girls and...

Making Shift Happen ·

2023/01/30

The Cycle Effect is a non-profit organization based in Colorado that focuses on providing mentorship through mountain biking to girls and non-binary youth. Their focus is to make mountain biking accessible to everyone through their programs, especially for youth who typically don't have access to the equipment and gear needed. I had the chance to sit down with the Founder and CEO, Brett Donelson, and Isidra Luna (AKA Isi or Izzy), the Summit County Manager. They helped add clarity to how and why

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43:22

106. Why Zone 2 Endurance is Crucial in Your Training

Making Shift Happen ·

2023/01/23

The grind that is zone 2 endurance training is a GREAT training tool to add to your calendar on a regular basis in order to get the most out of your training. But, many people don't want to make the time for it, think they have to do it for HOURS on end, or they think that it's a waste of time because they're not going hard enough (all of which are not true). Zone 2 training is actually very beneficial for you. When you train aerobically (in zone 2), there are training adaptations that occur, such

en-US

31:32

105. Three Reasons You’re Not Seeing Progress

Making Shift Happen ·

2023/01/16

There has to be at least one reason you're not seeing progress, and it is time to get real with yourself. In this episode, I share the top three reasons you're not seeing progress - while it's not an all-inclusive list, it is enough to get you thinking about what you could do differently. And we can all use that: some reflection on WHY you're not seeing the progress you're chasing. Stop spinning your tires and get serious about reflecting on what may be holding you back. Here are some other

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59:13

104. Making Friends with Fear in Mountain Biking with...

Making Shift Happen ·

2023/01/09

Fear in mountain biking is common - it is an intense sport with higher risks than many other sports, and this fear can sometimes get in the way of your performance. So, I sat down with Licensed Professional Counselor, Dr. Annie Pendygraft, to talk about her signature three-step method to identify and become friends with fear in mountain biking. You're not going to want to miss this episode! You can follow Annie on Instagram at findyourflowmtb to stay current on all of her offerings in the near

en-US

31:01

103. How to Make 2023 Your Best Year

Making Shift Happen ·

2023/01/02

Happy New Year, friend! I personally love the New Year since I look at it as a hopeful time of year. Like a fresh beginning. YOU get to dictate what you want to do with the year ahead. That can be equally exciting and nerve-wracking, though. The point of today's episode to help make it trend more on the exciting side of things by giving you direction on how to reflect, assess, and take action to make 2023 the best year so far! Here are some other related episodes that may interest you: 99. How

en-US

17:29

102. Food as a Coping Mechanism

Making Shift Happen ·

2022/12/26

Oftentimes, you may hear people say how using food as a coping mechanism is bad, or unhealthy. What if i told you it's okay? That it's even... natural? What isn't ideal is if you use food as your ONLY coping mechanism. Listen to this episode to learn other things you can use as a coping mechanism to help you navigate through your emotions, stress, or anything you may be experiencing in the moment. Here are some other related episodes that may interest you: 101. How to Handle Food Pushers 97

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25:48

101. How to Handle Food Pushers

Making Shift Happen ·

2022/12/19

Food pushers. We all know one or have had an interaction with one at some point. Food pushers are the kind of people who push food upon you even if you turn it down. They may even try to make you feel guilty for turning their food down - like it is an insult to their cooking or something. So, how do you handle them? In this episode, I share my top five ways to handle the food pushers in your life. Here are some other related episodes that may interest you: 97. One Important Tip for Holiday

en-US

40:13

100. Empowering Women Through Mountain Biking with...

Making Shift Happen ·

2022/12/12

If you haven't heard of the non-profit organization World Ride, then I hope this episode sheds some light on this amazing organization and its mission in empowering women through mountain biking around the world. In this episode, I sat down with Julie Cornelius, who leads World Ride. World Ride hosts once-in-a-lifetime trips that are lead by local guides and experts in the areas they explore. Not only that, but World Ride helps to foster knowledge and build bike libraries in the local communities

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22:48

99. How to Get Long-Term Results

Making Shift Happen ·

2022/12/05

Long-term results aren't always so long-term - so, how do you make them truly stick? There are several ways to make long-term results last, and I share one of the mindset shifts you can make about your short-term habits to help build lasting results, today. If you stall out and have trouble making your habits stick so you can see the results you seek, then give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to habits: 92. Finding Your Morning

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34:07

98. Optimize Your Hydration in Winter

Making Shift Happen ·

2022/11/28

Cooler temps often means drier air, which means you are losing more water than you realize. Use these eight tips to optimize your hydration in winter, so you're not dragging through it with lackluster energy and performance. If you have difficulty staying hydrated when the temps outside drop, then give this episode a listen! 🎧 Here is the link to Honey Stinger products I talk about in this episode if you are interested in trying them: Honey Stinger Hydration Here are some other popular episodes

en-US

16:42

97. One Important Tip for Holiday Eating

Making Shift Happen ·

2022/11/21

The holidays are not just a time of year to "get through" and eat all you want, while feeling guilty for eating what you want. Hell no. Use this time to enhance your relationship with food and to learn how to drop the guilt, using this one simple yet effective tip for holiday eating. If you need some guidance on how to manage your holiday eating, then give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to this topic: 91. How to Use Fall and Winter to

en-US

23:46

96. Make Indoor Bike Training Suck Less

Making Shift Happen ·

2022/11/14

The colder weather is here for many of you in the Northern Hemisphere, which means you will be taking some of our training indoors, especially your indoor bike training. But, that doesn't mean you have to be miserable just because you're training indoors. Instead, let me help you make it suck less so it can be an enjoyable element to your training and not something you don't look forward to. If you need some help on how to make indoor bike training suck less, then give this episode a listen

en-US

28:23

95. How to Plan Your Race Season

Making Shift Happen ·

2022/11/07

Race season is upon us in just a few short months! Do you know what races or events you will register for, or are you still deciding... or are you not sure HOW to decide? If you need some guidance on how to best plan your race and event season, then give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to this topic: 91. How to Use Fall and Winter to Prep for Bike Season 88. How to Change Your Environment for Your Success 83. How to be Consistent Do

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