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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

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

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

en-US

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

en-US

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

en-US

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

en-US

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

en-US

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

en-US

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

en-US

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

en-US

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

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