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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

18:08

34. Shift Your Mindset About Losing

Making Shift Happen ·

2021/09/06

Losing is a word that holds a fair amount of negativity. What if you can shift your mindset about losing? What if you can consider if you lost or if you got beat? There is a difference. A few other episodes may interest you, so check these out: Episode 7. Is Strength Training Important for Cyclists? (this is a sign for you to sign-up to learn more about the #ShredStrong program I'm launching in October!) 30: Race to Finish Mentality 25: Take a Damn Rest Day Here's to a new perspective and

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27:02

33. How to Prep on Race Day

Making Shift Happen ·

2021/08/30

Let's talk about the importance of the often-neglected art of how to prep on race day: the warm-up. It's the phase of your training and racing that you almost always want to skip. Well, don't do that. Skipping a proper warm-up can leave you feeling much less ready and primed to GO on race day. So, try to make this a priority on your next race day or at your next training ride or session. Here's a link to my (somewhat awkward) YouTube video on how to prep on race day using my WARP warm-up method:

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20:09

32. How Balance Impacts Performance (+ How to Improve...

Making Shift Happen ·

2021/08/23

In this episode, I talk about how balance impacts performance as well as the importance of balance training for your overall health. I also include ways that you can implement balance into your current training using some simple differences. These other episodes may interest you: Episode 7. Is Strength Training Important for Cyclists? (this will show you why you need to sign up for the #ShredStrong program I'm launching in October!) Episode 30: Race to Finish Mentality Since balance impacts

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21:08

31. Q+A on Collagen Protein

Making Shift Happen ·

2021/08/16

In today's episode, I answer some questions I've received recently from you listeners about collagen protein. I just love you all for sending these questions into me, so keep sending them in! You can email me or DM me on Instagram. I talk about these studies in this episode: 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the

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13:35

30. Race to Finish Mentality

Making Shift Happen ·

2021/08/09

Race to finish mentality could be the missing link for you on race day. Stop cutting yourself short by not finishing a race, or stopping the race because of a challenge that you cannot control. Instead, embrace the race to finish mentality and approach and see what a difference it can make to the stress you place on yourself. Here are some other episodes that may interest you: Episode 29. Overcoming Fear On+Off the Bike with Joanna Yates Episode 7. Is Strength Training Important for Cyclists

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29:05

29. 4 Ways to Optimize Your Indoor Bike Rides

Making Shift Happen ·

2021/08/02

Your indoor bike rides can be optimal no matter the season. In fact, indoor bike training does not have to be boring or monotonous. It's actually a great time to focus on your efficiency and power output by using the 4 tips I share in this episode. Here are some other episodes that may interest you: Episode 13. Box Breathing and Other Ways to Manage Your Stress (this is a great episode if you find you're stressed when you try breathing through your diaphragm using the one tip I share in this

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50:13

28. Overcoming Fear On+Off the Bike with Joanna Yates

Making Shift Happen ·

2021/07/26

In this episode, I sat down with professional mountain bike coach, Joanna Yates, to talk all about overcoming fear on and off the bike. Here are some other episodes that you may find relevant to mindset and training: Episode 20. Q+A: How to Fuel Yourself as a Mountain Biker Episode 7. Is Strength Training Important for Cyclists? You can learn more about Joanna and book a coaching session with her in Sedona, Arizona, by visiting her website here: https://www.joannajyates.com/ Follow her on

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14:44

27. The One Recovery Tool You’re Not Using But Should

Making Shift Happen ·

2021/07/19

Using this simple recovery tool will be such a game changer for you and your training. I outline how you can simply and effectively tap into something that you already do after your training in order to de-regulate your nervous system from the stressors you experience. Here are other episodes that may help you when it comes to rest and recovery: Episode 26: How to Know When to Train or Take a Rest Day Episode 25: Take a Damn Rest Day Episode 7: Is Strength Training Important for

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22:22

26. How to Know When to Take a Rest Day or Train

Making Shift Happen ·

2021/07/12

Do you know when to take a rest day or train? While rest days are important to your overall progress, you may not know when or how to determine if you should take a rest day. In this episode, I outline 5 simple tips to help guide you to decide if it's better for a rest day or to train. Here are other episodes you may find helpful, one of which I reference in the episode: Episode 25: Take a Damn Rest Day Episode 20: Q+A How to Manage Training and Fuel Yourself as a Mountain Biker Episode 7: Is

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17:22

25. Take a Damn Rest Day

Making Shift Happen ·

2021/07/05

You should take a damn rest day. The mentality of “go hard or go home” and “constantly grinding” or “no pain, no gain” needs to die. Doing more does not mean that you are doing the best or doing what your body needs when it comes to training and fitness. All too often, I have athletes come to me who are working out 7 days a week. Yes, 7 days a week. They feel that they are not worthy of a day off. Today, I make the argument for taking a rest day and why you should. Here are some other episodes you

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14:42

24. How to Stay Cool in Hot Weather

Making Shift Happen ·

2021/06/28

It's getting hot in here! In today's episode, I talk about how to stay cool in hot weather, and offer some of my best tips on staying cool when the mercury rises. I mention the following items in this episode, so check them out here: Mission cooling buffs Polar water bottles (made in Colorado) Skratch Labs electrolyte mixes are my go-to Nuun Endurance is another decent hydration mix Stay cooler this summer with these tips, and let me know if you have any others to add to the list. And

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9:01

23. “Have to” Versus “Get to” Mindset Shift

Making Shift Happen ·

2021/06/21

What do you HAVE to versus GET to do? Our words are powerful. Try replacing this one simple statement (have to versus get to) this week and see what an impact it makes. Sometimes, this simple word and mindset shift can help you make more space and time for your own needs. But, for times when it doesn't, check out this episode on what to do when you're not motivated to train or do anything. Tell me how this shift works for you this week. I'd love to hear. Be the first to learn about my

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32:00

22. How to Build the ‘Perfect’ Meal – Part 2

Making Shift Happen ·

2021/06/14

In this episode, I follow-up on last week's episode, outlining an even simpler method to build the 'perfect' meal for your goals. This method uses your hand and not a food scale, making it even simpler and easier. Bringing awareness to what and how much you eat is crucial for you to get to your goals. (Plus, it's less of a headache.) The simplest way to bring awareness to what and how much you're eating is to build the perfect meal using this hand-eye method. If you want to read the blog I wrote

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27:31

21. How to Build the ‘Perfect’ Meal – Part 1

Making Shift Happen ·

2021/06/07

In this episode, we're talking about how to build the 'perfect' meal for your goals and current situation. I see way too many folks not eating enough throughout the day to sustain their energy levels, and they wonder why they have an energy crash in the afternoon regardless if they've gotten ample sleep. The key here is to keep your meals fairly balanced with protein, carbs, and fats, especially until you get consistent with the process. The best way to do that is to build the perfect meal using

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38:28

20. Q+A How to Manage Training and Fuel Yourself as a...

Making Shift Happen ·

2021/05/31

Welcome to episode 20! This is monumental, so I'm trying something new in this episode by doing a Q+A format. Today, I'm answering questions sent in by my listeners about how to manage training and fuel yourself as a mountain biker and more. All too often, you can risk overtraining when you're training for a race or event, plus it can be tough to manage stomach issues on top of optimally fueling yourself during a race. So, this episode helps take out the guesswork so you know how to manage training

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14:33

19. Should You Have Restriction or Restraint with Food?

Making Shift Happen ·

2021/05/24

Should You Have Restriction or Restraint with Food? In this episode, I talk about how restriction or restraint with food can have varying outcomes with your diet. Restricting too much can lead you down a turbulent road of indulgence and bingeing that can further lead you down the road of yo-yo dieting (which is never any fun). Restraint, on the other hand, could be exactly what you seek for progress (and a better relationship with food). I also talk about how cravings may indicate that your body is

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8:05

18. Focus on Progress Not Expectations

Making Shift Happen ·

2021/05/17

In this episode, I talk about how you should focus on progress not expectations. All too often, you likely focus on your expectations of what you THINK your progress should be, which can be way off base from where progress should be for you. Or, you ignore the progress you've made altogether thus far. Does that sound like a good plan for you and your progress? No, not really. If you want to follow Sohee Lee, whom I mention in this episode, then follow her here - she's incredible. I also talk

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17:12

17. Why and How to Start Each Day with a Blank Slate

Making Shift Happen ·

2021/05/10

In this episode, I talk about why and how you should try to start each day with a blank slate. This is a fresh perspective on the old philosophy of tabula rasa, or having a "blank slate," when it comes to experiences and preconceived notions. It's the idea that we learn through our experiences and hold onto those preconceived notions from those experiences. This idea of starting the day with a blank slate (what's called "blank slating") will hopefully shed some light on the process of starting each

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31:07

16. F*ck the Scale

Making Shift Happen ·

2021/05/03

We just wrapped up Stress Awareness Month in April. But, in this episode I'm talking about another potential stressor: the scale. F*ck the scale as the ONLY source of information regarding your progress. There are so many other things you can use to determine your progress. Give this episode a listen as I dive in and get quite heated (no apologies for the F-bombs) about how the scale should NOT be the only source of information regarding your weight loss, weight gain, or overall health journey. I

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41:07

15. Soulful Scientist Dr. Nicole Garneau Talks About...

Making Shift Happen ·

2021/04/26

April is Stress Awareness Month. And in this episode, I'm talking with Dr. Nicole Garneau, who earned her PhD in Genetics. The Soulful Scientist and I talk about transformation and mental health and ways to identify and find your own success. Sometimes, batching your time like I talked about in episode 10, isn't what will work for YOU, but Nicole and I talk about ways to identify what works for you to master your day. (Hint: it takes some experimenting.) We also talk about Nicole's latest creation,

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