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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

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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170. 7 Things to do to Reduce Soreness from Biking +...

Making Shift Happen ·

2024/05/29

Soreness can happen and is a fact of life along with death and taxes. That's the bad news. But, there is good news - you can do something about it! Use these seven tips to help reduce your soreness, especially when you're biking and strength training at the same time.Here are other episodes you will want to check out: 168. Should I Bike or Strength Train First? 166. Are You Underfueling? 162. What to do if You Struggle to Maintain Strength While Biking Here's the Mel Robbin's podcast

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169. What to do About Your Food Cravings

Making Shift Happen ·

2024/05/22

Food cravings are a very real experience, but how do you manage them? Try this tip for navigating cravings simply and easily - with practice.Here are other episodes you will want to check out: 166. Are You Underfueling? 163. Focusing Only on Body Weight is Short-Sighted Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work

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168. Should I Bike or Strength Train First?

Making Shift Happen ·

2024/05/15

Should you bike or strength train first? This is a common question I hear from bikers who want to incorporate strength training into their routine, mainly because I think they are concerned that the strength work may impact their ability to ride and vice versa. The goal here is to do what is best for you and your schedule and bandwidth. Give this episode a listen to learn what to look for and what to do in order to make BOTH happen.🎧 Here are other episodes you will want to check out: 166. Are

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21:28

167. Using Protein as a Recovery Tool

Making Shift Happen ·

2024/05/08

Protein is an essential building block for recovery, but all too often I see active individuals eating way less than they should. Listen to this episode to learn about the ways you can get more protein in, simply and easily, as well as some answers to common questions I get about protein. 🎧 Here's the examine.com article on protein I reference in this episode: https://examine.com/guides/protein-intake/ Here are other episodes you will want to check out: 49. Four Ways to Eat More Protein 4

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25:52

166. Are You Under-Fueling?

Making Shift Happen ·

2024/04/29

In this episode, I talk about the top signs and symptoms that you are under-fueling. Being aware of these red flags can help you recognize it and make sure you are adequately fueling in order to prevent it from becoming a chronic issue.Listen to this episode to make sure you are fueling effectively - and not under-fueling - for your goals and performance. 🎧 i refer to this abstract from Vardardottir et al in this episode: PubMed link here. Here are other episodes you will want to check out:

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54:15

165: Women’s MTB Network: Making an Impact for Women...

Making Shift Happen ·

2024/04/22

In this episode, I sit down with Mia DePaula, the founder of the Women's MTB Network. We talk (and laugh a LOT) about what got her into mountain biking, and what inspires her every day to help other women pursue the sport of mountain biking with greater ease. Listen to this episode to learn how the Women's MTB Network can help other women get into the sport of mountain biking, with access to gear reviews, rides, coaches, and more. 🎧 Be sure to follow Women's MTB Network at the following links:

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33:36

164. Using Your Menstrual Cycle to Empower Your Training

Making Shift Happen ·

2024/04/15

Adjusting your training around your menstrual cycle is a hot topic right now. But how valid is it? Does it truly make a difference? That’s what I want to explore in this episode! Hormones can impact how you feel, but how valid are those feelings and how much do they truly impact your performance?🧠 In this episode, I discuss the current body of research including the most recent research released in the past month, and what this means for YOU.🎧 Here are the specific research studies I mention in

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17:31

163. Focusing Only on Body Weight is Short-Sighted

Making Shift Happen ·

2024/04/08

This episode is geared mostly towards folks looking at body weight because they're seeking fat loss, but it’s applicable to everyone! I see my athletes and even myself freak out a bit over scale weight fluctuations even though they’re feeling better and feeling a difference in themselves in some capacity. The scale plays tricks on the mind!In this episode, I talk about other progress metrics you can focus on besides the number on the scale, especially if the scale can be triggering for you.🎧 Here

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22:21

162. What to do if You Struggle to Maintain Strength...

Making Shift Happen ·

2024/04/01

How do you maintain strength while biking? I get it, I know the struggle can be real to balance strength training and biking this time of year and in the weeks to come. A common thing I hear often this time of year as biking miles start to ramp up is that “My legs are sore so I should just stop strength training now.”In this episode, I talk about training volume and how you can make adjustments to your training depending on how much you’re biking.🎧 Here are some other episodes about strength

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21:46

161. All About Creatine and Q+A

Making Shift Happen ·

2024/03/25

Let's unpack the facts about creatine: what it is, what it does, how to use it, and dosage. I also answer a couple of the most common questions about creatine to help keep things simple, fam. 🎧Here are some other episodes about protein that you will want to check out: 49. Four Ways to Eat More Protein 4. How Much Protein Should I Eat and Why? Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and

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