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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

39:36

94. Five Ways to Reduce Muscle Soreness

Making Shift Happen ·

2022/10/31

Muscle soreness is bound to happen when you are training your body, but these five tips can help you reduce muscle soreness so you can get back to your training more easily. This is especially important as you get back into strength training and conditioning in the off-season. If you're looking for some simple ways to reduce muscle soreness, 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

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19:25

93. How to Turn Pro in Your Life

Making Shift Happen ·

2022/10/24

Turning pro doesn't mean you're becoming a professional athlete - it means you are turning pro in your LIFE! Turning pro is a way of life with your mindset to stop showing up like an amateur, and to keep showing up, no matter what you feel like. This is important to keep in mind on the days you may not feel like showing up at all. If this sounds like you, then give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to this topic: 92. Finding Your Morning

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27:31

92. Finding Your Morning Motivation

Making Shift Happen ·

2022/10/17

Motivation is fleeting and cannot be trusted to show up for you every day - so, how do you get motivated?! In this episode, I talk about what causes you to have low or no motivation, as well as the top four steps you can take to increase your motivation, starting today. Give this episode a listen! 🎧 Here are some other popular episodes worth listening to related to this topic: 71. How to W.I.N. Your Week 14. Master Your Morning to Manage Your Stress Do You Want to Improve Your Nutrition and

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33:47

91. How to Use Fall and Winter to Prep for Bike Season

Making Shift Happen ·

2022/10/10

It’s getting close to the fall and winter for many of you, so you may be riding less often in the coming days and weeks. So, what the heck do you do during fall and winter to prep for bike season? Here are my top 10 things to do and focus on in the fall and winter, to give you more purpose and direction. 🗺 🧭 Give this episode a listen! 🎧 Here are some other popular episodes worth listening to: 83. How to Be Consistent 52. What to Focus on in the Off-Season Do You Want to Improve Your

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22:26

90. How to Fit in Bike Skills Training

Making Shift Happen ·

2022/10/03

Time is limited for you, yeah? I feel that. 24 hours jut doesn't feel like enough time most of the time, right? But what if you want to get better at biking and you WANT to do some more bike skills training, but you just don't know when or how to fit it in? Hold my bike chain lube, because I gotchu. You can learn more about Joanna Yates, a coach I mention in this episode, and book a coaching session with her in Sedona, Arizona, by visiting her website here: https://www.joannajyates.com/ or follow

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30:45

89. What to do if You Haven’t Worked Out in Awhile

Making Shift Happen ·

2022/09/26

Life gets lifey, and sometimes you may stop working out or take a hiatus from it in order to focus on other things in your life. And that’s okay! But what if you WANT to workout more often? What do you do to get back into training safely and feeling good with it? What to do if you haven't worked out in awhile? This week, I give you my top ten tips on how to get back into your workouts safely and consistently. Give this episode a listen! Here are some other popular episodes worth listening to:

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22:45

88. How to Change Your Environment for Your Success

Making Shift Happen ·

2022/09/19

Do you ever have issues with doing what you want to do for your goals? You KNOW what you need to do, but you never seem to… do it? (Yeah, I feel ya.) Here’s something to keep in mind: What’s in your environment will get done. In this episode, I talk about ways you can change your environment for your success with your goals, once and for all. Here are some other popular episodes worth listening to: 83. How to Be Consistent 63. What are You Willing to Sacrifice for a Goal? 60. Habits + What

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39:45

87. What Causes Weight Gain

Making Shift Happen ·

2022/09/12

Say this on repeat: Weight gain is not the same thing as fat gain. Listen in to this episode to hear why it's different, the four different things that make up your metabolism, and what you can do to help yourself. Here are some other popular episodes and a blog I worth reading or listening to: BLOG: The Scale is a Liar - https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/ 16. F*ck the Scale 47. 10 Ways to Track Progress Besides Body Weight Do You Want to Work With Me? If

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34:13

86. How to Stay Focused on Long Bike Rides

Making Shift Happen ·

2022/09/05

Does your mind ever drift to somewhere other than where you are or what you are doing? That is fairly normal and common! The brain can jump around a lot given the nature of how it works. So, try not to worry too much if you find that your thoughts are drifting when you're riding your bike. Use these five tips I share on how to stay focused on long bike rides so you can have the best ride. Here are some other popular episodes worth listening to: 84. Stop Belittling Your Efforts 82. Getting

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16:05

85. The Most Powerful Phrase You’re Not Using

Making Shift Happen ·

2022/08/29

Today, I’m talking about one powerful phrase you can easily incorporate into your every day language in order to make some shifts to get more done, while getting your needs met. In this episode, I share how to use this powerful phrase to stand in what you need and claim it. Here are some other popular episodes worth listening to: 82. Getting through the Hardest Part 77. How to Modify Training When Highly Stressed Do You Want to Work With Me? If you're ready to make some lasting and sustainable

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17:09

84. Stop Belittling Your Efforts

Making Shift Happen ·

2022/08/22

Belittling: means to put down or to make another person feel as though they aren’t important or didn’t do something noteworthy. Your effort is your effort alone. Just because you may have ridden less mileage, less elevation, or maybe even less technical terrain or “easier” trails, doesn’t mean that you did any “less” than someone else. You rode what you rode. You rode YOUR ride. In this episode, I share four things you can do when you find yourself belittling your efforts. Here are some other

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16:24

83. How to be Consistent

Making Shift Happen ·

2022/08/15

Consistency is key to your overall progress with your goals. But, how to be consistent? It seems so complicated, especially when we strive for perfection in everything, right? It's time to let go of your death grip on perfection and instead strive for something instead of nothing. By making these two lists that I suggest in this episode, you can be well on your way to consistency. Here are some other episodes on mindset that are worth listening to: 75. Who vs Why: Who Do You Want to Be? 60

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9:28

82. Getting Through the Hardest Part

Making Shift Happen ·

2022/08/08

The beginning of anything is the hardest part. In this episode, I share my top tips for getting through it, successfully. Here are some other episodes on mindset and overcoming things that are worth listening to: 75. Who vs Why: Who Do You Want to Be? 60. How to Have a Growth vs. Fixed Mindset Do You Want to Work With Me? If you're ready to make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like

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15:37

81. How to Handle Comparing Yourself to Others

Making Shift Happen ·

2022/08/01

Comparing yourself to others is normal! But how you handle comparing yourself to others - and what you do about it - is what will make all the difference in the world. Listen in to learn how to handle comparisonitis constructively. Here are some other episodes on mindset to listen to: 75. Who vs Why: Who Do You Want to Be? 70. Don't Should All Over Yourself 60. How to Have a Growth vs. Fixed Mindset Do You Want to Work With Me? If you're ready to make some lasting and sustainable changes

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13:22

80. Part 3: How to Fuel After Bike Rides

Making Shift Happen ·

2022/07/25

In the last two episodes, you learned all about how to fuel before and during bike rides, and in this episode, we are talking about how to fuel after bike rides! You will want to aim for a 4:1 ratio of carbs to protein ideally, and I will talk all about this and give you some examples of what to eat, and what I like to eat. I also give you some tips on what to do when you don't tolerate eating or chewing after bike rides or hard efforts. Here are two other episodes to listen to related to fueling

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26:29

79. Part 2: How to Fuel During Bike Rides

Making Shift Happen ·

2022/07/18

In the last episode, you got a sneak peak into how to fuel before bike rides, and in this episode, we are talking about how to fuel during bike rides! In this episode, I give you a specific range of carbs to aim for in your snacks on the bike, especially for bike rides lasting longer than 2 hours. Of course, this is based on a few variables, but please know that this is why it is important to experiment and test things out for yourself! And guess what? You can do that on your next bike ride

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28:20

78. Part 1: How to Fuel Before Bike Rides

Making Shift Happen ·

2022/07/11

Learning how to fuel before bike rides can impact your performance not only on, but also off the bike. It doesn't have to be complicated, either. In this episode, I break it down to the bare essentials of things to focus on, so you have actionable things to try before your next rides. Here are two other episodes to listen to related to fueling effectively: 76. Can You Diet for Too Long? 69. Meal Prep Made Easy in 3 Steps Do You Want to Work With Me? If you're ready to make some lasting and

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19:32

77. How to Modify Training When Highly Stressed

Making Shift Happen ·

2022/07/04

Stress is all too real for many of you right now, myself included. Ask yourself: do you need to modify training when highly stressed? Current events and news can really damper your mood, making you feel helpless and overwhelmed... not leaving much in the energy tank for yourself and your training. But what if you still have training you want to do? how do you handle all of it when stress is high? Let's talk about it, using the 4 questions I share to check-in with yourself. Here are some other

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29:19

76. Can You Diet for Too Long?

Making Shift Happen ·

2022/06/27

Can you diet for too long? The short answer is YES! Let's dive in deeper on this topic to see if you diet for too long, have signs of under-eating, and what you can do about it. There are ways you can avoid dieting for too long and still see the results you seek, while not jeopardizing your performance and results. Here are the links referenced in this episode for calculating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) in order to help you get a better idea of your

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17:41

75. Who vs Why: Who do You Want to be?

Making Shift Happen ·

2022/06/20

Who do you want to be? Habits help you determine how you show up for yourself every day. Are you showing up for the person you want to become? If your goals are not being met, or you're having a difficult time establishing new habits, then you may need to look at who you want to be instead of only focusing on your "why." In today's episode, I break down the framework for habits and building simpler and more accessible habits, while also determining who you want to be. Here are some other episodes

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