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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

25:34

201. 8 Ways to Keep Your Heart Healthy

Making Shift Happen ·

2025/02/20

February is Heart Health Month, so let's talk about how you can keep your heart health as a focus. With these 8 straightforward tips, you can keep your attention on your heart health without being bogged down by the gimmicks and supplements that are so prevalent today. This is especially important if cardiovascular issues run in your family or if you’re genetically predisposed for certain chronic diseases.Here are other episodes worth checking out: 186. Breast Cancer Awareness with Stephanie

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25:57

200. How to Get Out of a Funk

Making Shift Happen ·

2025/02/13

Your motivation may be low right now when it comes to your workouts, meals, or anything that may make you focus on your overall health and wellness. Winter can be a funk-filled time of year, so how do you get out of a funk? Give this episode a listen to learn about a handful of ways you can get out of a workout or food and health funk with less overwhelm.Here are other episodes worth checking out: 192. Are You Experiencing Burnout? 16. F*ck the Scale Working out and trying a new variety of

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13:55

199. Does Social Media Scrolling Impact Your...

Making Shift Happen ·

2025/02/07

In episode 198 last week, I talked about the ways you can stay informed without doomscrolling. In this episode, I talk about how scrolling on social media may impact your performance in the gym and in sport. It is my hope that this episode will help you consider the impact that scrolling (even beforehand and not during) can have on your training overall. As always, I also give tips and tricks for other things you can do besides scrolling before or during your training.Here are the studies I

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34:37

198. How to Stay Informed Without Overwhelm

Making Shift Happen ·

2025/01/30

2025 is kicking ass and taking names when it comes to the news cycle, and this can feel very overwhelming. So, how do you stay informed without feeling overwhelmed? Let me share some tips to help prevent you from staring at your screen endlessly and scrolling until your find the end of the Internet.Interested in finding your U.S Representative? Look here. Want to find your U.S. Senator? Go here. Here are other episodes worth checking out: 192. Are You Experiencing Burnout? 189. How to

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10:26

197. The Surprising Side Effect of Strength Training

Making Shift Happen ·

2025/01/23

Strength training has many positive attributes to it including improved aesthetics, strength, resilience, power, and the 'usual' things you expect. But, there is one other positive side effect of strength training that you shouldn't underestimate or take for granted. So, give this episode a listen to hear about this positive side effect, and yet another reason to get into strength training!Here are other episodes worth checking out: 191. How to Create a Strength Workout 170. 7 Things to do to

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23:03

196. 5 Nutrition and Fitness Tips for Winter

Making Shift Happen ·

2025/01/16

Let's make winter better! In this episode, I share my top 5 nutrition and fitness tips for winter, to help you not just get through the season, but thrive in the season as best as you are able to.Here's the link to the insulated shaker bottle I mentioned in this episode - this bottle is perfect to have a cold or warm beverage waiting for you in your car after your ride or ski! Blender Bottle - it's only $20. Here are other episodes worth checking out: 106. Why Zone 2 Endurance is Crucial in

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16:31

195. How to Fail Better

Making Shift Happen ·

2025/01/09

Failing isn't always a bad thing, especially if you know how to fail better. New Year's Resolutions are popular this time of year, and maybe you've already failed at your attempt to make some changes (whether in the new year or another time). Listen to this episode to learn how you can learn from your mistakes or lackluster attempts and fail better. By learning to fail better, you can turn every failure into a success.If you want a copy of my FREE workout guide to help you manage any stress and

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22:45

194. Tired of New Year’s Resolutions? Try These Two...

Making Shift Happen ·

2025/01/01

I get it - New Year's Resolutions are... tiresome. Annoying. Not ideal for everyone. Maybe you detest New Year's Resolutions. If so, then listen to this episode to learn of two other things you can do instead of setting resolutions or a goal you will may not keep. If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you're traveling this holiday season - enjoy! Here are other episodes

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32:21

193. 9 of the Biggest Training Mistakes Cyclists Make

Making Shift Happen ·

2024/12/19

We all make mistakes in our training - but we need to use them as learning experiences. In this episode, I outline 9 of the biggest training mistakes I see cyclists make. I also discuss what to do instead and how to correct many of these mistakes. Be sure to check out the episodes below for more info. Also, join my #ShredStrong program that starts on January 6th! Joining #ShredStrong is an excellent way to avoid making training mistakes. (wink, wink)If you want a copy of my FREE workout guide to

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27:39

192. Are You Experiencing Burnout?

Making Shift Happen ·

2024/12/12

Burnout happens gradually, not overnight. You can feel burnout in your work, training, and life in a variety of different ways. In this episode, I talk about the signs of burnout, because being aware of what's going on is the first step. Lastly, I cover some initial steps you can take to help manage the burnout and get you feeling a bit better.If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts

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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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