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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

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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17:52

14. Master Your Morning to Manage Your Stress

Making Shift Happen ·

2021/04/19

April is Stress Awareness Month. So, in this episode, you'll learn easy ways to master your morning to manage your stress. I talked about managing stress through your breath in episode 13. But all too often, the morning time is the best time to manage your stress from the start. Listen for some tips on how to master your morning, and therefore your entire day, right here. In addition to batching your time like I talked about in episode 10, mastering your mornings is where you can feel like you

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9:01

13. Box Breathing and Other Ways to Manage Stress

Making Shift Happen ·

2021/04/12

Stress is almost impossible to eliminate, but we can do something about it: we can manage it. We need to manage our stress before our stress manages us. Fortunately, we have a tool that we can use at any time to help relax ourselves, and it's free and available any time: our breath. We can do breath work at ANY time and ANY place. You can do it while walking, working, in a meeting, watching a movie, or while driving. Any time you feel a surge of stress or overwhelm, give this a try. Box

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11:36

12. 5 Simple Steps to Mindful Eating

Making Shift Happen ·

2021/04/05

In this episode, I introduce my 5 simple steps to mindful eating, using my 5-S Plan. I know the word "mindfulness" can feel so esoteric and like something you can't really identify, but I assure you it doesn't have to be. Mindfulness around your eating is something that you can include at every meal, if you wish. Or, it can simply be something that you are more aware of, should stress or other emotions come up for you during a meal. So, listen to this and learn how to stop scrolling and start being

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44:06

11. Krystyna Holland: Pelvic Floor Health is For...

Making Shift Happen ·

2021/03/29

In this interview, pelvic floor PT Krystyna Holland talks about how pelvic floor health is for everybody, including you.

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18:02

10. Get More Done by Batching Your Time

Making Shift Happen ·

2021/03/22

Welcome to episode 10! If you feel like you get to the end of the day without getting much done, or wondering where all of your time went, then this episode is for you. I can almost guarantee that you will get more done by batching your time. “Batching” means you complete a certain task or similar tasks at one time each day or on certain days of the week. By batching my tasks together, I avoid spreading my energy on multiple tasks at one time. Because, let's be real: multitasking really means that

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16:52

9. Do You Really Need to Walk 10k Steps Per Day?

Making Shift Happen ·

2021/03/15

Do You Really Need to Walk 10k Steps Per Day?

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15:51

8. What to do When You’re Not Motivated to Train (or...

Making Shift Happen ·

2021/03/08

Motivation is the least dependable thing you can rely on for getting ish done. So, the ideas about "how to get motivated" are often... overrated. It takes discipline to get things done, as well as some other things that can help, which I talk about in this episode. If you want to learn more about Mel Robbins, check her out here: https://melrobbins.com/. Her simple 5-second rule is a game changer, as I mention in this episode. It will help you learn how to get motivated quicker than you can blink

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22:13

7. Is Strength Training Important for Cyclists?

Making Shift Happen ·

2021/03/01

The hotly debated topic of whether you "just need to ride more" or "lift more weights" needs to end. Yes, you need to ride your bike, but you also need to strengthen the muscles that power your bike. It not only makes you a stronger cyclist, but it also increases your resiliency on and off the bike. (Not to mention it also adds to your overall health.) So, strength training for cyclists may be the differentiating factor in your training. But, it doesn't have to be overwhelming or take hours every

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52:34

6. Inclusivity in Mountain Biking with Brooke Goudy

Making Shift Happen ·

2021/02/22

This episode is my first - and certainly not my last - interview, and I'm so excited to share it with you. In this episode, I chat about BIPOC inclusivity in mountain biking. Let's talk about the importance of creating a safe space in the mountain biking community for cyclists who are Black, Indigenous, and People of Color (BIPOC). I am by no means an expert in this space, but I'm joined by someone who is: Brooke Goudy. About Brooke Goudy Brooke is a co-founder of the local Black Girls Do Bike

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5. Process Goals are the Answer to your Big Goals

Making Shift Happen ·

2021/02/15

In today’s episode, we’re finding ourselves in the middle of February. So, New Year’s Resolutions are likely still continuing strong, or they’ve taken a nose dive. Either way, today’s podcast is meant to help you make your goals more actionable with tinier habits or process goals. I started to discuss this concept a bit in Episode 2 when I talked about going for the lowest hanging fruit for your goals. Today, we’re going to break down your big hairy goals into process goals. This makes your goals a

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16:54

4. How Much Protein Should I Eat and Why?

Making Shift Happen ·

2021/02/08

Today, we’re diving into protein. How much you should get each day, why you should eat that much, as well as how you can eat that much protein and what ways you can build a meal using protein. The RDA vs. What an Athlete Needs Studies have shown we need more than the Recommended Daily Allowance (RDA). Here's a quick recap of the numbers I outline in this episode. (Special thanks to Examine.com for detailing these study outcomes so easily): If you’re sedentary, aim for 0.54-0.82g/lb or

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3. Will Lifting Weights Make You Bulky?

Making Shift Happen ·

2021/01/26

This is one of the most common questions I get, because many women prefer to get toned over building strong muscle that takes up more space. So, will lifting weights make you bulky? Keep in mind that “bulky” is also a very subjective term. None of us can really define it, but it's up to you to define what it means to YOU. This is personal to your own body, not someone else's body. No one should tell you what your body should or should not look like. You don't have to listen to their BS. So, what do

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10:29

2. How to Take Action with Your Goals

Making Shift Happen ·

2021/01/26

Do you ever feel overwhelmed with your goals, or make plans to follow a new meal plan and fitness program, only to end up with a litany of saved programs on your computer, left unused? If so, this episode is for you.

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