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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

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

en-US

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

en-US

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

en-US

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

en-US

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

en-US

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

en-US

34:53

74. Are You Overtraining?

Making Shift Happen ·

2022/06/13

Are you overtraining without realizing it? Do your legs ever feel heavy (like I talked about in my last episode), or are you bored, have a difficult time concentrating, difficulty sleeping, low energy, or any of the other symptoms I share in this episode? If so, then you may be overtraining and not overreaching, which is putting you at risk for illness, injury, and burnout. Listen to this episode to learn how to identify overtraining and what to do about it. Here are some other episodes to listen to

en-US

34:56

73. Causes of Leg Fatigue When Mountain Biking

Making Shift Happen ·

2022/06/06

It's that time of year again when most of you are riding your bike more, and maybe you're noticing your leg fatigue while mountain biking. In this episode, I break down the potential causes of leg fatigue, and what you can do to address each of these things, one step at a time. Here are some other episodes to listen to related to some of the ideas I talk about to prevent leg fatigue while mountain biking: 69. Meal Prep Made Easy in 3 Simple Steps 7. Is Strength Training Important for Cyclists?

en-US

21:49

72. What if You Don’t Want to Race?

Making Shift Happen ·

2022/05/30

You don't have to race if you don't want to. But just because you don’t want to race doesn’t mean that you can’t have any goals set in regards to your mountain or gravel biking. Think about something you’d like to accomplish in your biking - the options are endless - and listen to my tips in this episode to learn how to break that goal down into manageable pieces. Here are some other episodes to listen to related to habits and goals: 60. Habits + What Deserves Your Attention 5. Process Goals

en-US

22:43

71. How to W.I.N. Your Week

Making Shift Happen ·

2022/05/23

Figuring out your WIN (What's Important Now) is one hell of a way to win you week. With a bit of planning, you can come out on top of your week so you don't feel like your days are owning you. Learning how to win your week helps you show up as your best and most present self for your family, work, and love/relationships in your life. Here are some other episodes to listen to related to planning for your success every day and week: 14. Master Your Morning to Manage Your Stress 10. Get More Done

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19:09

70. Don’t Should All Over Yourself

Making Shift Happen ·

2022/05/16

Should, have to, must, need to - these are all words that take away our power. The good news is that there are other, more empowering words you can use, along with a few simple steps to take to change your language towards a positive shift. Here is another episode to listen to related to mindset: 23. "Have to" Versus "Get to" Want to Work With Me? Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer for you to make sustainable and lasting changes to

en-US

30:55

69. Meal Prep Made Easy in 3 Steps

Making Shift Happen ·

2022/05/09

Is meal prep overwhelming for you? If so, then you've come to the right place. In this episode, I share three tips to help make meal prep more simple and accessible, even for the busiest and overwhelmed of humans. Here are other episodes that you may want to listen to related to nutrition and meal prep: 54. Simple Nutrition Tips for Fat Loss 49. Four Ways to Eat More Protein Want to Work With Me? Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I

en-US

20:11

68. Are You Nervous to Join a Group Ride?

Making Shift Happen ·

2022/05/02

Joining a group mountain bike ride is a LOT of fun, and it can even help you make some new friends! But, do you ever get nervous to join a group mountain bike ride? It can happen! In this episode, I offer five tips to help you shake off the nerves to have a successful group ride. Here are other episodes that you may want to listen to related to mindset and the Rider to Racer program from VIDA MTB Series: 67. Stop Saying Sorry 66. How to Go From Rider to Racer JOIN RIDER TO RACER! Again, learn

en-US

13:29

67. Stop Saying Sorry

Making Shift Happen ·

2022/04/25

Stop saying sorry! If there are two words I wish I could remove from the English language, it’s "I’m sorry," especially when it comes to mountain biking. In this episode, I share how you can replace that defeating language with something more empowering. Here are other episodes that you may want to listen to related to mindset and the Rider to Racer program from VIDA MTB Series: 66. How to Go From Rider to Racer 30. Race to Finish Mentality JOIN RIDER TO RACER! Again, learn more about and join

en-US

31:37

66. How to Go From Rider to Racer

Making Shift Happen ·

2022/04/18

Full credit for inspiration for the title of this episode goes to VIDA MTB Series for the name of their incredible program, Rider to Racer! In this episode, I talk about the top five things you need to get dialed in order to have your best first race. If you'd like to register for all of the fun and knowledge bombs in this year's Rider to Racer program, then check out the details and register here. There are three different options that include or don't include races this season where you can test

en-US

20:25

65. You Can’t Control Everything (Except This)

Making Shift Happen ·

2022/04/11

You can't control everything in life (like the weather, time, the way your partner loads the dishwasher, or how someone passes you on the trail), but there are a couple of things you can control. In this episode, I talk about two things you can control, and how. Here are other episodes that you may want to listen to related to this topic: 60. Habits + What Deserves Your Attention 43. Saying "no" in Order to Say "Yes" If you found this episode helpful, then please subscribe and share it with

en-US

30:29

64. How to Have a Growth vs. Fixed Mindset

Making Shift Happen ·

2022/04/04

As you probably already know, mindset is key. It can make or break an athlete’s mind, especially when you reflect on your own inherent abilities. Today, I’m talking about how to have a growth mindset versus a fixed mindset. These thoughts I’m sharing with you are all derived from Carol Dweck’s book, Mindset, which I highly recommend you check out sometime if this is of interest to you. Dr. Dweck is a researcher at Stanford University. Today, lucky for you, I’ll be sharing my thoughts on this book

en-US

27:25

63. What are You Willing to Sacrifice for a Goal?

Making Shift Happen ·

2022/03/28

To meet your goal, you need to reflect on what you are willing to sacrifice to meet it. If you want to add things to your day to accomplish, then you must be willing to sacrifice some things in your day in order to make these things fit. So, what are you willing to sacrifice to make your goals a reality? And no, this is not some "Rah-rah, you must sacrifice everything in your life for your goals!" type of BS mindset. ;) Here are other episodes referenced in this episode that you may want to listen

en-US

19:09

62. How Do I Use Visualization?

Making Shift Happen ·

2022/03/21

In episode 61, I talked about 10 tips to overcome fear after a crash - visualization was one of those tips. In this episode, I expand on how you can use visualization. It is a fantastic success tool used by some of the best mountain bikers and athletes around the world. The good news visualization doesn't have to be some strange or elusive tool, either. To help, I'll give you some easy steps to start visualizing your way to success. Use this skill the next time you come across a feature on the trail

en-US

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