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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

31:26

54. Simple Nutrition Tips for Fat Loss

Making Shift Happen ·

2022/01/24

Seeking fat loss doesn't mean you are a part of any toxic diet culture - it just means you are seeking some fat loss. No big deal. But, how do you do it safely and without driving yourself mad? In this episode, I offer five simple tips for fat loss. Here are some other episodes you may want to listen to: 49. Four Ways to Eat More Protein 47. 10 Ways to Track Progress Besides Body Weight 41. Food Isn't "Good" or "Bad" 19. Should You Have Restriction or Restraint with Food? 4. How Much

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29:14

53. Does Work-Life Balance Exist?

Making Shift Happen ·

2022/01/17

Regardless of what you think about work-life balance, there's resounding evidence that long working hours are harmful to all involved. In this episode, I talk about the ways you can pause, reflect, and establish your own priorities to make work-life balance a thing in your life. This is the Harvard Business Review article that I reference in this episode: https://hbr.org/2021/01/work-life-balance-is-a-cycle-not-an-achievement Here are some other episodes you may want to listen to: 51. How to

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32:45

52. What to Focus on in the Off-Season

Making Shift Happen ·

2022/01/10

For many of us, it's the off-season, which is an excellent time to reflect on what would benefit you the most and what your body or training may need. Managing your off-season could lead to an amazing season ahead. Today, I outline 7 things to focus on in the off-season to make the best of it. In this episode, I talk about professional mountain biking coach Joanna Yates (who I interviewed on episode 28 on overcoming fear on and off the bike here), and you can learn more about her online mountain

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18:43

51. How to Slay Your Goals in the New Year

Making Shift Happen ·

2022/01/03

You know it's that time of year again for many of you: goal setting time! But, do you have the tendency to fall off your goals wagon after just a week or two? Let's change that for you by switching what you focus on when it comes to your goal setting. Here are some other episodes you may want to listen to: Episode 47. 10 Ways to Track Progress Besides Body Weight Episode 43. Saying "No" in Order to Say "Yes" Lastly, if you found this episode helpful, then please subscribe and share it. Thanks

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28:40

50. How to Workout When Time is Limited

Making Shift Happen ·

2021/12/27

Time is elusive, which means your workouts may suffer or not even happen at all. In this episode, I offer some simple tips on how to workout when time is limited. The key here is to be okay with doing "enough," and getting over that "all or nothing" way of thinking. Here are some other episodes you may want to listen to: 48. How to Have Fun with Your Workouts 35. 10 Ways to Handle Stressful Weeks Lastly, if you found this episode helpful, then please subscribe and share it. I'd be so grateful

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21:05

49. Four Ways to Eat More Protein

Making Shift Happen ·

2021/12/20

Protein is one of the most difficult macronutrients to include and increase in your diet, but these 4 tips can help you make it easier. By just adding a little bit more protein to your day, you will find that you may have less cravings, better recovery and sleep, and are less hungry in general. Here is another episode I did on protein that you may want to listen to: 4. How Much Protein Should I Eat and Why? Lastly, if you found this episode helpful, then please subscribe and share it. I'm so

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19:23

48. How to Have Fun with Your Workouts

Making Shift Happen ·

2021/12/13

If you forget how to have fun with your workouts, you are missing out! Listen to this episode to learn my three tips on how to have fun with your workouts so every training session won't feel like an absolute chore (or leave you bored). This will also help prevent burn-out and injury in the process, so what's not to love about this episode? Here are some other episodes that you may want to check-out pertaining to this topic: 37. How important is Upper Body Strength Training for Mountain Biking

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31:51

47. 10 Ways to Track Progress Besides Body Weight

Making Shift Happen ·

2021/12/06

Finding ways to track progress besides body weight can make a huge impact on how you approach your overall mindset behind your progress. Learning not to fret about the number on the scale can make your journey less stressful, and maybe even more enjoyable. These non-scale metrics are often called Non-Scale Victories, and they could be the breath of fresh air you need in your life. Here are some other episodes that you may want to check-out pertaining to this topic: 16. F*ck the Scale 18. Focus

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15:07

46. Why You Should Embrace the Suffering

Making Shift Happen ·

2021/11/29

Learning how to embrace the suffering is a huge part of racing and training in general. Mindset is everything. It can be something you can more easily change in your racing and training. So, let's take a look at how you can make some small adjustments in your training approach to help embrace the suffering even more. Here are a few episodes that you may want to check-out: 34. Shift Your Mindset About Losing 30. Race to Finish Mentality How do you embrace the suffering? How will you choose to

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27:00

45. How to Handle Holiday Eating

Making Shift Happen ·

2021/11/22

The holidays should not be an all-consuming part of your eating or lifestyle plan. In this episode, I give you some tips on how to handle holiday eating with greater ease. A few episodes that explore eating with mindfulness or related topics include the following: 41. Food Isn't "Good" or "Bad" 19. Should You Have Restriction or Restraint with Food? 16. F*ck the Scale 12. 5 Simple Steps to Mindful Eating Do you have any tips on how you handle eating and drinking around the

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20:46

44. How to Dress to Train in the Cold

Making Shift Happen ·

2021/11/15

Don't let cold weather stop you from training or doing the methods of intentional movement that bring you joy. Instead, figure out how to dress to train in the cold weather so your training doesn't suffer. Another episode that explore indoor or winter training include: 29. 4 Ways to Optimize Your Indoor Rides How do you dress to stay warm? Do you have any tips that work for you? Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your

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16:19

43. Saying “No” in Order to Say “Yes”

Making Shift Happen ·

2021/11/08

Saying "no" in order to say "yes" to things in your life is a mindset shift that you may find useful. Sometimes, jut switching the script on what saying "no" empowers you to do can really change how you view the stressors in your life in general. What will you say "no" to in order to say "yes" to yourself? Some other episodes that explore managing stress and keeping things simple include: 36. What are Your Non-Negotiables to Handle Stress? 34. 10 Ways to Handle Stressful Weeks Lastly, if you

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15:31

42. What to do When Life Gets Busy

Making Shift Happen ·

2021/11/01

Life gets busy and can be overwhelming in a flash. But what you do when life gets busy can make a difference in you freezing and not doing anything, or taking some small steps to help yourself. In this episode, I share my recommendation for keeping things simple and manageable. And, yes, I am crying in the image above. Not from stress, but from witnessing the beauty of the mountains from the gondola in Vail on my 40th birthday a couple of years ago. But, let's just pretend I'm crying from stress for

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33:03

41. Food Isn’t “Good” or “Bad”

Making Shift Happen ·

2021/10/25

Food has no morality - it isn't "good" or "bad." Food just is. Your relationship with food can dictate a lot. So, this episode explores some questions you can ask yourself to further dive deeper into what this looks like for you. Some other episodes that explore food and nutrition include: 19. Should You Have Restriction or Restraint with Food? 20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker How to Build the 'Perfect' Meal - Part 1 and How to Build the 'Perfect' Meal -

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29:53

40. How to Warm-Up Before Strength Workouts

Making Shift Happen ·

2021/10/18

How you warm-up for your strength session can ultimately dictate how well your strength session goes. if you start off your training session with some aches, pains, and tightness, how good do you think your workout will feel? A thorough and specific warm-up helps you ease into your training by quieting any soreness, increasing your range of motion, and getting you primed to move. A couple of other episodes in which I reference strength training that are worth checking include: 20. Q+A How to

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25:04

39. Where are Your Watts Coming From?

Making Shift Happen ·

2021/10/11

Watts are what measures your power on the bike. In order to move your bike, you need to apply force to the pedals, which is what generates power (or watts) on the bike. If you think of it in terms of an equation: Power = force (the pressure applied to the pedals) / time (cadence or RPM you pedal). No matter how you apply power to the pedals, you want to be EFFICIENT when you do so. This means your pedal stroke should be as efficient as possible. Also, your body should be functioning as efficiently

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38. Why Your Core Is Crucial For Everything

Making Shift Happen ·

2021/10/04

Your core strength is crucial for everything you do with your body. It helps you generate stability, power, and keep your body safe in all planes of movement. Listen to this episode to learn why the core is crucial for everything and what some exercises are that can help you get more stability and strength in your core. These other episodes may interest you, so check them out: 20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker 7. Is Strength Training Important for

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37. How Important is Upper Body Strength for Mountain...

Making Shift Happen ·

2021/09/27

All too often, athletes focus on their lower body strength for mountain biking, neglecting upper body strength altogether. This not only puts you at risk for injury, but it also reduces your power and ability to perform at the top of your potential. Listen to this episode to understand WHY upper body strength is needed in mountain biking (and really any cycling-specific sport). A few other episodes may interest you, so check these out: 29. 4 Ways to Optimize Your Indoor Bike Rides 20. Q+A How

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19:31

36. What are Your Non-Negotiables to Handle Stress?

Making Shift Happen ·

2021/09/20

Like last week's episode outlined, stress happens, but you can manage it as best as you are able to by setting your non-negotiables to handle stress. Non-negotiables don't have to be complex, and they should align with your overarching goals - helping you to always keep your goal the goal. A few other episodes may interest you, so check these out: 35. 10 Ways to Handle Stressful Weeks 10. Get More Done by Batching Your Time 13. Box breathing and Other Ways to manage Stress By setting your

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25:41

35. 10 Ways to Handle Stressful Weeks

Making Shift Happen ·

2021/09/13

Stress happens, and unfortunately, your life cannot be completely stress-free. These ten tips on how to handle stress in your moments of overwhelm can be key in helping keep you on track for your goals. So, instead of wishing for no stress at all, try to find ways you can manage your stress as best as possible. A few other episodes may interest you, so check these out: 10. Get More Done by Batching Your Time 27: The One Recovery Tool You're Not Using But Should (I talk about breath work in this

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