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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

16:51

160. Do This One Thing for Greater Success

Making Shift Happen ·

2024/03/18

This week, I’m talking about the ONE thing you can do to make chasing goals or pursuing something new easier and with greater success. What do you think it is? Listen to find out! I keep it super simple and short this week.🎧Here are some other episodes about success and goals that you will want to check out: 150. Using Your Core Values to Set Goals 108. Two Things Wrong with Your Goals 5. Process Goals are the Answer to Your Big Goals Do You Want a Coach to Help Make Training or Nutrition

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24:07

159. Why You Eat When You’re Not Hungry

Making Shift Happen ·

2024/03/04

Eating when you're not hungry is so relatable, so let's talk about it!Listen to this episode to better understand why you may eat when you're not hungry, and what you can do about it. 🎧 Here are some other resources that you will want to check out: 78. Part 1: How to Fuel Before Bike Rides 76. Can You Diet for Too Long? that image sure does look familiar... ;) 15. 5 Simple Steps to Mindful Eating Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's

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14:13

158. Limiting Thoughts Don’t Have to Limit You

Making Shift Happen ·

2024/02/26

Limiting thoughts are thoughts that hold you back - and they are also a very typical way of thinking for us humans since we often resort to scarcity or disbelief.Listen to this episode to learn how you combat limiting thoughts with awareness and shifts in mindset.🎧 Here are some other resources that you will want to check out: 64. How to Have a Growth Vs. Fixed Mindset 34. Shift Your Mindset About Losing Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi,

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23:59

157. Let’s Make Fiber Sexy Again

Making Shift Happen ·

2024/02/19

With all of these fad diets and “lose weight quickly” schemes and detoxes, fiber has lost its sexiness and luster.😞 But I’m here to help make fiber sexy again!❤️‍🔥 Not only can fiber help you with your heart health and longevity, but it can help with so much more. Listen to this episode to see how you can add fiber into your diet without it tasting like cardboard.🎧 Here are some other resources that you will want to check out: Fiber is Your Friend blog 116. How to Lose Body Fat Without

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31:38

156. How to Master Hydration

Making Shift Happen ·

2024/02/12

Hydration is often one of the lowest hanging fruits when it comes to a habit or behavior that you can implement for improved health and wellness. But, for many of you, it can be difficult to implement. I'm here to tell you that you don't need to drink a gallon of water a day - let's start small, instead! Listen to this episode to learn some simple ways you can master hydration.🎧 Here are some other interviews that you will want to check out: 98. Optimize Your Hydration in Winter 24. How to

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58:52

155. Combining Bike Fit and Physical Therapy with...

Making Shift Happen ·

2024/02/05

A bike fit can make an enormous difference in how you feel on your bike, including increasing your ability to generate more power to the pedals. Who can argue with that?! Bike fits are even more exceptional when performed by a Physical Therapist who understands your body's anatomical needs and medical history. In this interview, I sit down with Natalie Collins, DPT, COMT, BikePT of Pedal Fit in Denver. Natalie shares her story about how she got into bike fitting and physical therapy, as well as

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13:24

154. 5 Steps to Start Your New Workout Routine

Making Shift Happen ·

2024/01/29

I get it. Starting a new workout routine can be daunting, especially when it comes to a new program or managing things after injury or illness. In today’s episode, I offer 5️⃣ steps to start your new workout routine so you can show up more consistently. So, listen to this episode to learn how to get into a new workout routine seamlessly, with less fuss and overwhelm.🎧 Here are some other episodes on training that you will want to check out: 143. Fact or Fiction: Interference Effect Between

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153. Should You Use Rate of Perceived Exertion (RPE)...

Making Shift Happen ·

2024/01/22

I'm talking about Rate of Perceived Exertion (RPE) and Heart Rate because you may be obsessed about these things. Instead, I want you to experience the joy of getting in touch with your body through RPE. Knowing your RPE and how it corresponds to your overall performance is so important when it comes to not being so dependent on devices or technology to tell you how you're feeling. So, listen to this episode to get an idea of what to aim for and what to listen for during your workouts and training

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21:49

152. Make Goal Setting Simple AF

Making Shift Happen ·

2024/01/15

Stop trying to complicate your goal setting, and make goal setting simple AF instead. In this episode, I offer three simple steps to take in order to take the complexity out of it all. If goals elude you or frustrate you, then look no further than this episode! 🎧 Here are some other episodes on habits and setting goals that you will want to check out: 150. Using Your Core Values to Set Goals 108. Two Things Wrong with Your Goals 60. Habits + What Deserves Your Attention 5. Process Goals

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1:05:32

151. Making Mountain Bike Magic with Amaryth “Amo” Gass

Making Shift Happen ·

2024/01/08

I am incredibly grateful to have had the opportunity to sit down and chat with Amaryth "Amo" Gass, the co-founder of Sedona Mountain Bike Academy. Amo is an incredible part of our mountain biking community, and I hope you all share in experiencing her magic as a human. Amo and I had the chance to talk about the common mistakes she sees in new and long-time mountain bikers, things new riders can do to improve, and how bikes can take you on adventures around the world. To learn more about Amo and her

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10:15

150. Using Your Core Values to Set Goals

Making Shift Happen ·

2024/01/01

Your core values - or who you are underneath it all - can help guide you to making your goals a reality. But, do you even know what your core values are? If you don't know what your core values are, or you'd like to explore them some more, then feel free to use my Core Values Worksheet linked HERE. It's free and you don't even have to give me your email address - I just want you to know who you are and what resonates with you so you can make shift happen. If you are tired of not having your goals

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1:09:03

149. Developing Your Mountain Bike Skills + Crashing...

Making Shift Happen ·

2023/12/25

I'm so excited to share my interview with Coach Rafaella "Roxy" Wieschollek from Roxybikes Coaching! Coach Roxy is an absolute gem of a human, as well as a phenomenal mountain biking coach (you should follow her links below!). In this interview, we talk about how you learn mountain bike skills best, which skills to focus on, and how this can help you crash less overall. If you want to improve your skills at mountain biking (and who doesn't?!), then you will want to listen to this episode! 🎧 Here

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17:53

148. Why You Lack Consistency

Making Shift Happen ·

2023/12/18

Consistency is key to progress, but why do you lack consistency? Let's get to the bottom of this. Give this episode a listen if you struggle with consistency and motivation, and want to make a change.🎧 Here are some other episodes about consistency and motivation that you may want to check out: 145. Motivation, Goal Setting, and Thriving with Sabrena Jo, Ph.D. 141. What to do if You're too Tired to Workout 139. Using Seasonality to Your Advantage with Kate Solovieva 99. How to Get

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21:11

147. All the Travel Tips

Making Shift Happen ·

2023/12/11

The holiday season is upon us, and you may find yourself traveling more. With the increase in travels, you may be feeling concerned that you won't be able to keep your healthier habits up to chase goals you may have. It's okay to feel a little anxious about that! I want to give you some travel tips that can help you navigate your time on the road, away from your home and routine. So, give this episode a listen if you're traveling and want to manage your habits and health goals

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1:12:49

146. Keeping Gravel Inclusive with Adam Davidson

Making Shift Happen ·

2023/12/04

Gravel cycling has roots in inclusivity. It embraces the idea that you can be on a dirt road on any bike you can get your butt on, wear whatever clothes, and just ride your bike endlessly from almost any point on the map. It allows for a sense of unbridled freedom. Early gravel events were welcoming to all, and they felt like a community coming together to support one another and celebrate the mutual love of bikes. In recent years, the popularity of gravel cycling has grown exponentially, and with

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52:04

145. Motivation, Goal Setting, and Thriving with...

Making Shift Happen ·

2023/11/12

Motivation: does it exist? Do you focus on the least effective things when it comes to motivation? If so, how can you change that in order to see the results you seek? In this interview, I sit down with my friend, Sabrena Jo, Ph.D., to talk about the focus of her research: motivation! Give this episode a listen to learn more about motivation and what you can do to harness it, as well as ways you can shift your goal setting to work in your favor.🎧 Let's get you to THRIVE and not just

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28:42

144. My Argument for Indoor Bike Training

Making Shift Happen ·

2023/11/06

Indoor bike training is the bane of many cyclists' existence. I get it! Who wants to be indoors on a bike when you'd rather be outside? But, indoor bike training can also make training happen more easily, regardless of the weather. In this episode, I outline the reasons why I think indoor bike training is awesome... and why it's not.😉 Give this episode a listen to learn why indoor bike training may be just what you need in the winter.🎧 Here are some other episodes about indoor bike training that

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22:20

143. Fact or Fiction: Interference Effect Between...

Making Shift Happen ·

2023/10/30

The interference effect between strength and endurance training has long been seen as having a detrimental impact on overall training outcomes. But, recent research has shown that the opposite may be true. Which means training both strength and endurance at the same time (concurrent training) may be beneficial. The key is to manage a certain set of factors, as I discuss in this episode. Give this episode a listen to learn how to decide if concurrent training is for you, and how you can incorporate

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22:13

142. When is the Best Time to Workout?

Making Shift Happen ·

2023/10/23

The best time to workout or train will always be the time that works best for your schedule and energy levels. Consistency is the best indicator for long-term success, after all - so how can you be consistent with your training or workouts? Give this episode a listen to learn how to decide when the best time to workout is for you. I offer up some reflection questions for you to use to determine when is more ideal for you to train.🎧 The abstract of the research study mentioned in this episode is

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34:01

141. What to do if You’re too Tired to Workout

Making Shift Happen ·

2023/10/16

Friends, no, you do not likely need to go harder or whatever in order to see results if you're too tired to workout. Maybe you just need to take a rest day or do something more chill. Ever thought about that? Give this episode a listen to learn how to determine what to do when you're too tired to workout.🎧 Here are some other episodes you may want to check out: 138. Signs Your Body Needs Rest 135. How to Improve Recovery 106. Why Zone 2 Endurance is Crucial in Your Training 105. Three

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