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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

34:53

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

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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?

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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41:04

61. How Do You Overcome Fear After a Crash?

Making Shift Happen ·

2022/03/14

Fear after a crash is natural - it helps keep you alive. Instead of trying to banish fear, change your management of fear by using these 10 tips. If you want to learn more about the professional mountain biker that I talked about, Rémy Métailler, check out his YouTube here. He does some wild things on the bike! Some mental health professionals I trust about performance include Dr. Lisa Lewis, Dawn Fletcher, and Dr. Ricki Walker. Finally, if you want to learn more about the Rider to Racer program,

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15:53

60. Habits + What Deserves Your Attention

Making Shift Happen ·

2022/03/07

It takes time to establish habits. One thing that hands-down helps me stay focused on a goal or a habit I’m trying to establish is to ask myself one simple question, which I share in today's episode. Spoiler alert: It all boils down to your habits and attention, and discerning between the things that deserve your attention. Here are some other episodes you may want to listen to related to this topic: 59. You Don't Have to be Good at Everything 51. How to Slay Your Goals in the New Year If you

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20:50

59. You Don’t Have to be Good at Everything

Making Shift Happen ·

2022/02/28

You don't have to be good at everything. You can do things simply because you enjoy doing them. I know this may sound mind-blowing, but imagine if you had hobbies and sports you did because you simply enjoyed doing them. How amazing would that feel? = Here are some other episodes you may want to listen to related to this topic: 58. Should You Aim for Better or Best? 51. How to Slay Your Goals in the New Year If you found this episode helpful, please subscribe and share it with your social

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17:59

58. Should You Aim for Better or Best?

Making Shift Happen ·

2022/02/21

As we're in the midst of February, motivation can be low right now - so, considering the perspective of aiming for better or best is worth a look. In this episode, I discuss extrinsic versus intrinsic motivation, and how focusing on mastery instead of victory can make a difference. So, ask yourself: will you strive to be better or the best? Here are some other episodes you may want to listen to related to this topic: 52. What to Focus on in the Off-Season 51. How to Slay Your Goals in the New

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45:41

57. How to Recover from Multiple Active Days

Making Shift Happen ·

2022/02/14

Learning how to recover from multiple active days in a row is key to ensuring that you can keep showing up, no matter what. Today, I share my top three tips to help you recover every day you put in an effort - on and off the bike, trail, or doing whatever brings you absolute joy. To read more about the meta-analysis on tart cherry juice for endurance sports performance and recovery, read more here. If you're looking for an eye mask to help with your sleep, check out Manta Sleep here or find a

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19:42

56. 3 Mistakes I Made When I Started Lifting

Making Shift Happen ·

2022/02/07

Mistakes are just mis-takes - much like when you film a movie and you need to have a number of takes to get a scene right, the same thing is applied to life in general. I takes practice to get it right or as close as you can to what you want. So, along the way, especially when trying something new, expect some bumps. Expect some mistakes - but consider them mis-takes and feedback, not failure. Today, I’ll share some mis-takes I made along the way, and maybe these will resonate with you to pause and

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22:59

55. How to Build Confidence in the Gym

Making Shift Happen ·

2022/01/31

The gym can be intimidating AF, but it doesn’t have to be. Today, I’ll talk about some tips of my own, as well as some tips from my athletes on how to make it less intimidating and to build more confidence in the gym. Here are some other episodes you may want to listen to: 52. What to Focus on in the Off-Season 48. How to Have Fun with Your Workouts Don't forget that confidence in the gym is also built in the gym. You have to keep showing up! It is a practice, and with some consistency, it

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234 results

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