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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

28:14

191. How to Create a Strength Workout

Making Shift Happen ·

2024/11/28

Strength workouts don't have to be elusive or confusing! In this episode, I outline the steps you can take to create a strength workout simply and efficiently on your own. If you want a copy of my FREE workout guide, then sign up here (I promise I won't spam ya or sell your info - there is a special place in hell for people who do that).As I mentioned in my last episode (check out episode 190 here!), here are two workouts that I created for the Women's MTB Network that you can use any time:

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16:53

190. Off-Season Mountain Bike Workouts

Making Shift Happen ·

2024/11/21

The off-season is a great time to work on your strength and power (but I also argue that ALL year is the best time to work on it!). In this episode, I share a couple of mountain bike workouts that you can do in the off-season if the trails aren't accessible to you because of weather or whatever reason.Check out my blog and the two workouts I share with Women's MTB Network here: https://womensmtbnetwork.com/offseason-mtb-workouts/. That link also included demo videos so you can see how to do the

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11:47

188. Election Week De-Stressor Tips

Making Shift Happen ·

2024/11/06

It's Election Day in the United States, which will inevitably turn into election WEEK until the results are tallied. How are you caring for yourself? De-stressor tips and methods can help you manage acute stress with greater ease.Listen in to learn about a grounding method and a breathwork technique that can help you manage your stress this week, or any week. These methods can act as de-stressors for you any time you need to lean on them. Here are some other episodes about stress management to

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21:04

187. Do This One Thing for More Motivation

Making Shift Happen ·

2024/11/01

Motivation can feel fleeting this time of year. The darker mornings, the colder temps, and the shorter days with sunlight. Who the hell wants to workout when it is o'dark thirty? (Former military folks, you know what is up! 😆) Motivation is a tough thing to conjure in order to keep your progress going.In this episode, I recap a few of the things you can do to inspire motivation, but there is ONE thing that you can do to help spark that fire under your arse! Here are some other episodes about

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37:12

186. Breast Cancer Awareness with Stephanie...

Making Shift Happen ·

2024/10/24

October is breast cancer awareness month, and Stephanie Villavicencio joins me for this episode. Steph is the Founder and Executive Director of Tits Deep for Breast Cancer, a Colorado-based non-profit organization supporting young women seeking breast cancer treatment.Tits Deep For Breast Cancer is on a mission to spread breast cancer awareness, advocate, educate, and provide outreach to young women on the importance of breast health. They fundraise for women without access to early detection

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28:41

185. Roam Fest Recap!

Making Shift Happen ·

2024/10/17

Roam Fest is the world's first and largest bike festival for women and femmes. It's called a festival but it feels more like a party, where you can arrive solo but you end up making friends. The vibes are high, the inclusiveness is stellar, and the atmosphere is so welcoming and full of love. Plus, there are BIKES!Lastly, it's held in Fruita, Colorado, which is a beautiful desert. There are a variety of trails to choose from, all catering to any skill level. There are not only the event vendors,

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21:30

184. How You Can Help Western North Carolina after...

Making Shift Happen ·

2024/10/07

Hurricane Helene has left many of my friends in western North Carolina experiencing extreme physical and emotional loss that’s on an unimaginable scale. It still feels like many of them are living a real life nightmare as they dig themselves out from this mess. Listen to this episode to learn how you can help, as well as what’s REALLY going on there and with the government response to this disaster. Stop listening to the lies, and let’s start being there for our fellow humans, neighbors, and

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24:10

183. How to do a Race or Event Reflection

Making Shift Happen ·

2024/09/27

Race or event reflections are key in growing and learning from the experience, which can only make the next event or race even better! By following these simple steps (and using my bonus tip at the end of the episode), you will walk away from your race or event empowered for the next one.Here are some other episodes to check out: 64. How to Have a Growth vs Fixed Mindset 178. How to Manage Race or Event Stress 171. Should You Race or Join a Bike Event? Do You Want a Coach to Help Make

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48:42

182. My Leadville MTB Race Recap

Making Shift Happen ·

2024/09/13

While my race season didn't end the way that I anticipated or even expected, it was still such an incredible race season and experience overall! In this episode, I dive in about my race experience at the Silver Rush 50 and Leadville Trail 100 MTB races, and my love affair with Leadville.Give this episode a listen to learn how you can show up for your races with that fire that can feel so incredible. A million thanks to my friends and partner who kept showing up for me with every glimmer of hope

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1:03:37

181. From Pregnancy to Perimenopause with Holly Sato, MD

Making Shift Happen ·

2024/09/06

I had the honor to sit down with Board certified OBGYN Holly Sato, MD for this episode about a topic so many of you have asked about over the years! Dr. Sato and I talk about everything from pregnancy to perimenopause for mountain bikers and gravel cyclists - including how saddles may even impact your experience on the bike (you may need to make some adjustments!). This insight is applicable to many of us, whether children are a part of our lives or not.Dr. Sato not only shares what you can do to

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180. Why You Need Rest or Active Recovery Days

Making Shift Happen ·

2024/08/30

Rest or active recovery days are when your body gets a chance to recover from all of the effort you are putting into your training. These are the days when you actually get stronger and come back even more recovered and ready to slay it!💪🔥They not only give you a chance to physically recover, but they also allow you to mentally recover as well, while preventing burnout in your training. Give this episode a listen to see why you need to include a rest or active recovery day regularly in your

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49:12

179. Finding Community + Adventure with VNTRbirds’...

Making Shift Happen ·

2024/08/15

I am overjoyed to have the chance to sit down with Kelley and Leanne Wren with VNTRbirds. These folks are making shift happen in the mountain biking and snow sports communities by getting more women and femme-identifying folks outside. They not only empower folks with more knowledge, but more confidence as well in the process. Give this episode a listen to learn more about what inspired Kelley and Leanne Wren, and how VNTRbirds makes a difference in our community.You can learn more and join their

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23:21

178. How to Manage Race or Event Stress

Making Shift Happen ·

2024/08/08

Your event or race is coming up, and you find yourself STRESSED. Well, friend, pre-race or event nerves are a common thing to expect! But they don't have to be overwhelming. In this episode, I give you some tips and tricks to help you manage your race or event stress more effectively.Finally, be sure to join my mailing list below to get a FREE copy of my nutrition and race day planning spreadsheet that I am releasing in the coming weeks. it is a great way to plan your race day with greater ease and

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17:59

177. How to Fuel Effectively on Race Day – Part 2

Making Shift Happen ·

2024/08/01

This is part 2 to how to fuel effectively on race day, without the complexity. In this episode, I share a few more tips and tricks on how to ensure you are fueling enough for your race or event. Also, I discuss how to make sure what you are eating or drinking is working for you and your stomach and digestion. No one wants a sour stomach on race day! Finally, be sure to join my mailing list below to get a FREE copy of my nutrition and race day planning spreadsheet in the coming weeks. Other

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21:33

176. How to Fuel Effectively on Race Day

Making Shift Happen ·

2024/07/17

Your race or event is coming up, and you may be wondering how the hell you should fuel for it. Knowing how to fuel effectively on race day doesn't have to be complex.In this episode, I share the six steps you can take to get the baseline nutritional needs dialed for race day and put a plan together. (Next week, I’ll go over some more details a bit further, but start with this episode). So, how do YOU manage your race fueling strategy? Let us know!👇 Be sure to join my mailing list (see below) to

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33:50

175. 10 Tips to Help New Mountain Bikers

Making Shift Happen ·

2024/07/11

When you’re new to mountain biking, it can feel overwhelming between what bike to ride, what gear to get, and figuring out how the hell to safely ride down a mountain on two wheels! 😬 I’m here to tell you that, no, you don’t need to wear the latest gear or ride the newest and most expensive bike.🙅‍♀️In this episode, I offer up my top ten tips to help new mountain bikers to get into the sport more easily and successfully, without the noise. What tip is your favorite?🤔 Are there any tips you’d add

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24:33

174. What if You’re Not Motivated to Workout or Ride?

Making Shift Happen ·

2024/07/03

Motivation is fleeting. Action surpasses motivation every time, though. In this episode, I outline a few ways you can get moving closer towards your goals, with a little less mental effort when you're not motivated to workout.Listen to this episode to see what you can do when motivation just isn't there for you, and your sofa is calling you instead of the gym or the bike! Here are other related episodes you will want to check out: 145. Motivation, Goal Setting, and Thriving with

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26:28

173. What Can You Get Out of a Morning Routine?

Making Shift Happen ·

2024/06/27

Your morning is how you set your entire day, so setting up a solid morning routine will help you win the day with greater ease. Having a morning routine that work for you can allow you to set the tone for the rest of your day, and give you a sense of purpose and direction. Without some sort of routine, you are setting yourself up for the possibility of reduced focus and energy levels.Listen to this episode to learn my favorite tips for kicking off a morning routine and discovering what works well

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172. What is Your Sweat Rate?

Making Shift Happen ·

2024/06/12

Sweating is necessary in order to cool the body, among other things, but it can also cause water, electrolyte, and vitamin loss. Knowing your sweat rate (the amount you sweat per hour) is a helpful tool to help you manage your hydration levels and performance, whether you are racing or not. In this episode, I explain how you can calculate your sweat rate, as well as what you do with the data.Check this link to see one of the ways I learned how to calculate sweat rate, from Asker Jeukendrup on

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171. Should You Race or Join a Bike Event?

Making Shift Happen ·

2024/06/05

In this episode, I outline some of the pros and cons to whether you should race or join a bike event. I outline why you should ultimately push yourself to do something that makes you uncomfortable - and oftentimes, a race or event is how to best do this. Let's find your edges!Here are other episodes you will want to check out: 166. Are You Underfueling? 122. You Don't Need to Lose Weight for Your Race or Event 120. How the Sturdy Dirty Enduro Race Blazes New Trails for Women Do You

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