Making Shift Happen
By Jen Kates with Shift Human Performance
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Category: Fitness
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Episodes: 167
Description
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 to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen. Mountain biking and gravel cycling are common topics woven in, so join the ride with Jen.
| Episode | Date |
|---|---|
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167. Using Protein as a Recovery Tool
|
May 08, 2024 |
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166. Are You Under-Fueling?
|
Apr 29, 2024 |
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165: Women’s MTB Network: Making an Impact for Women in Mountain Biking
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Apr 22, 2024 |
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164. Using Your Menstrual Cycle to Empower Your Training
|
Apr 15, 2024 |
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163. Focusing Only on Body Weight is Short-Sighted
|
Apr 08, 2024 |
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162. What to do if You Struggle to Maintain Strength While Biking
|
Apr 01, 2024 |
|
161. All About Creatine and Q+A
|
Mar 25, 2024 |
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160. Do This One Thing for Greater Success
|
Mar 18, 2024 |
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159. Why You Eat When You’re Not Hungry
|
Mar 04, 2024 |
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158. Limiting Thoughts Don’t Have to Limit You
|
Feb 26, 2024 |
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157. Let’s Make Fiber Sexy Again
|
Feb 19, 2024 |
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156. How to Master Hydration
|
Feb 12, 2024 |
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155. Combining Bike Fit and Physical Therapy with Natalie Collins, DPT
|
Feb 05, 2024 |
|
154. 5 Steps to Start Your New Workout Routine
|
Jan 29, 2024 |
|
153. Should You Use Rate of Perceived Exertion (RPE) or Heart Rate?
|
Jan 22, 2024 |
|
152. Make Goal Setting Simple AF
|
Jan 15, 2024 |
|
151. Making Mountain Bike Magic with Amaryth “Amo” Gass
|
Jan 08, 2024 |
|
150. Using Your Core Values to Set Goals
|
Jan 01, 2024 |
|
149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy
|
Dec 25, 2023 |
|
148. Why You Lack Consistency
|
Dec 18, 2023 |
|
147. All the Travel Tips
|
Dec 11, 2023 |
|
146. Keeping Gravel Inclusive with Adam Davidson
|
Dec 04, 2023 |
|
145. Motivation, Goal Setting, and Thriving with Sabrena Jo, Ph.D.
|
Nov 12, 2023 |
|
144. My Argument for Indoor Bike Training
|
Nov 06, 2023 |
|
143. Fact or Fiction: Interference Effect Between Strength and Endurance Training
|
Oct 30, 2023 |
|
142. When is the Best Time to Workout?
|
Oct 23, 2023 |
|
141. What to do if You’re too Tired to Workout
|
Oct 16, 2023 |
|
140. The Issue with Muscle Soreness
|
Oct 09, 2023 |
|
139. Using Seasonality to Your Advantage with Kate Solovieva
|
Oct 02, 2023 |
|
138. Signs Your Body Needs Rest
|
Sep 25, 2023 |
|
137. 5 Tips to Lose Fat Without Tracking Your Food
|
Sep 18, 2023 |
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136. Do This to get Faster on Your Bike
|
Sep 11, 2023 |
|
135. How to Improve Recovery
|
Aug 28, 2023 |
|
134. Self-Care Isn’t Only About the ‘Self’
|
Aug 21, 2023 |
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133. How to Build Confidence on the Bike
|
Aug 14, 2023 |
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132. How to Identify and Manage Burnout with Dr. Erin Ayala
|
Aug 07, 2023 |
|
131. How Vacation Can Align With Your Goals
|
Jul 31, 2023 |
|
130. Hardtail or Full Suspension Bike?
|
Jul 24, 2023 |
|
129. How to Reduce Fatigue in Downhill Biking
|
Jul 17, 2023 |
|
128. Heat Illness and Biking
|
Jul 10, 2023 |
|
127. How to Acclimate to the Heat
|
Jun 27, 2023 |
|
126. How to Reduce the Risk + Severity of Concussions
|
Jun 19, 2023 |
|
125. Mountain Bike Skills Series: How to Descend Confidently
|
Jun 12, 2023 |
|
124. Mountain Bike Skills Series: The Only Tip You Need
|
Jun 05, 2023 |
|
123. Are They Your Peers or Rivals?
|
May 22, 2023 |
|
122. You Don’t Need to Lose Weight for Your Race or Event
|
May 15, 2023 |
|
121. What to do About Post-Race or Event Blues
|
May 08, 2023 |
|
120. How the Sturdy Dirty Enduro Race Blazes New Trails for Women
|
May 01, 2023 |
|
119. How to Include Plyometrics in Your Bike Training + Why It’s Important
|
Apr 24, 2023 |
|
118. Mountain Bike Skills Series – How to Improve Your Climbing
|
Apr 17, 2023 |
|
117. Get Your Bike Shred Ready for Spring
|
Apr 10, 2023 |
|
116. How to Lose Body Fat Without Sacrificing Performance
|
Apr 03, 2023 |
|
115. Flat or Clipless Pedals – Part 2
|
Mar 27, 2023 |
|
114. Flat or Clipless Pedals?
|
Mar 20, 2023 |
|
113. To Wear Chamois or Not?
|
Mar 13, 2023 |
|
112. How to Get Started in Mountain Biking
|
Mar 06, 2023 |
|
111. 3 Ways to Prevent Death + Disease
|
Feb 27, 2023 |
|
110. How to Train After Illness
|
Feb 20, 2023 |
|
109. Q+A on Zone 2 Endurance Training
|
Feb 13, 2023 |
|
108. Two Things Wrong with Your Goals
|
Feb 06, 2023 |
|
107. How the Cycle Effect Impacts Girls and Accessibility in Mountain Biking
|
Jan 30, 2023 |
|
106. Why Zone 2 Endurance is Crucial in Your Training
|
Jan 23, 2023 |
|
105. Three Reasons You’re Not Seeing Progress
|
Jan 16, 2023 |
|
104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
|
Jan 09, 2023 |
|
103. How to Make 2023 Your Best Year
|
Jan 02, 2023 |
|
102. Food as a Coping Mechanism
|
Dec 26, 2022 |
|
101. How to Handle Food Pushers
|
Dec 19, 2022 |
|
100. Empowering Women Through Mountain Biking with Julie Cornelius from World Ride
|
Dec 12, 2022 |
|
99. How to Get Long-Term Results
|
Dec 05, 2022 |
|
98. Optimize Your Hydration in Winter
|
Nov 28, 2022 |
|
97. One Important Tip for Holiday Eating
|
Nov 21, 2022 |
|
96. Make Indoor Bike Training Suck Less
|
Nov 14, 2022 |
|
95. How to Plan Your Race Season
|
Nov 07, 2022 |
|
94. Five Ways to Reduce Muscle Soreness
|
Oct 31, 2022 |
|
93. How to Turn Pro in Your Life
|
Oct 24, 2022 |
|
92. Finding Your Morning Motivation
|
Oct 17, 2022 |
|
91. How to Use Fall and Winter to Prep for Bike Season
|
Oct 10, 2022 |
|
90. How to Fit in Bike Skills Training
|
Oct 03, 2022 |
|
89. What to do if You Haven’t Worked Out in Awhile
|
Sep 26, 2022 |
|
88. How to Change Your Environment for Your Success
|
Sep 19, 2022 |
|
87. What Causes Weight Gain
|
Sep 12, 2022 |
|
86. How to Stay Focused on Long Bike Rides
|
Sep 05, 2022 |
|
85. The Most Powerful Phrase You’re Not Using
|
Aug 29, 2022 |
|
84. Stop Belittling Your Efforts
|
Aug 22, 2022 |
|
83. How to be Consistent
|
Aug 15, 2022 |
|
82. Getting Through the Hardest Part
|
Aug 08, 2022 |
|
81. How to Handle Comparing Yourself to Others
|
Aug 01, 2022 |
|
80. Part 3: How to Fuel After Bike Rides
|
Jul 25, 2022 |
|
79. Part 2: How to Fuel During Bike Rides
|
Jul 18, 2022 |
|
78. Part 1: How to Fuel Before Bike Rides
|
Jul 11, 2022 |
|
77. How to Modify Training When Highly Stressed
|
Jul 04, 2022 |
|
76. Can You Diet for Too Long?
|
Jun 27, 2022 |
|
75. Who vs Why: Who do You Want to be?
|
Jun 20, 2022 |
|
74. Are You Overtraining?
|
Jun 13, 2022 |
|
73. Causes of Leg Fatigue When Mountain Biking
|
Jun 06, 2022 |
|
72. What if You Don’t Want to Race?
|
May 30, 2022 |
|
71. How to W.I.N. Your Week
|
May 23, 2022 |
|
70. Don’t Should All Over Yourself
|
May 16, 2022 |
|
69. Meal Prep Made Easy in 3 Steps
|
May 09, 2022 |
|
68. Are You Nervous to Join a Group Ride?
|
May 02, 2022 |
|
67. Stop Saying Sorry
|
Apr 25, 2022 |
|
66. How to Go From Rider to Racer
|
Apr 18, 2022 |
|
65. You Can’t Control Everything (Except This)
|
Apr 11, 2022 |
|
64. How to Have a Growth vs. Fixed Mindset
|
Apr 04, 2022 |
|
63. What are You Willing to Sacrifice for a Goal?
|
Mar 28, 2022 |
|
62. How Do I Use Visualization?
|
Mar 21, 2022 |
|
61. How Do You Overcome Fear After a Crash?
|
Mar 14, 2022 |
|
60. Habits + What Deserves Your Attention
|
Mar 07, 2022 |
|
59. You Don’t Have to be Good at Everything
|
Feb 28, 2022 |
|
58. Should You Aim for Better or Best?
|
Feb 21, 2022 |
|
57. How to Recover from Multiple Active Days
|
Feb 14, 2022 |
|
56. 3 Mistakes I Made When I Started Lifting
|
Feb 07, 2022 |
|
55. How to Build Confidence in the Gym
|
Jan 31, 2022 |
|
54. Simple Nutrition Tips for Fat Loss
|
Jan 24, 2022 |
|
53. Does Work-Life Balance Exist?
|
Jan 17, 2022 |
|
52. What to Focus on in the Off-Season
|
Jan 10, 2022 |
|
51. How to Slay Your Goals in the New Year
|
Jan 03, 2022 |
|
50. How to Workout When Time is Limited
|
Dec 27, 2021 |
|
49. Four Ways to Eat More Protein
|
Dec 20, 2021 |
|
48. How to Have Fun with Your Workouts
|
Dec 13, 2021 |
|
47. 10 Ways to Track Progress Besides Body Weight
|
Dec 06, 2021 |
|
46. Why You Should Embrace the Suffering
|
Nov 29, 2021 |
|
45. How to Handle Holiday Eating
|
Nov 22, 2021 |
|
44. How to Dress to Train in the Cold
|
Nov 15, 2021 |
|
43. Saying “No” in Order to Say “Yes”
|
Nov 08, 2021 |
|
42. What to do When Life Gets Busy
|
Nov 01, 2021 |
|
41. Food Isn’t “Good” or “Bad”
|
Oct 25, 2021 |
|
40. How to Warm-Up Before Strength Workouts
|
Oct 18, 2021 |
|
39. Where are Your Watts Coming From?
|
Oct 11, 2021 |
|
38. Why Your Core Is Crucial For Everything
|
Oct 04, 2021 |
|
37. How Important is Upper Body Strength for Mountain Biking
|
Sep 27, 2021 |
|
36. What are Your Non-Negotiables to Handle Stress?
|
Sep 20, 2021 |
|
35. 10 Ways to Handle Stressful Weeks
|
Sep 13, 2021 |
|
34. Shift Your Mindset About Losing
|
Sep 06, 2021 |
|
33. How to Prep on Race Day
|
Aug 30, 2021 |
|
32. How Balance Impacts Performance (+ How to Improve Yours)
|
Aug 23, 2021 |
|
31. Q+A on Collagen Protein
|
Aug 16, 2021 |
|
30. Race to Finish Mentality
|
Aug 09, 2021 |
|
29. 4 Ways to Optimize Your Indoor Bike Rides
|
Aug 02, 2021 |
|
28. Overcoming Fear On+Off the Bike with Joanna Yates
|
Jul 26, 2021 |
|
27. The One Recovery Tool You’re Not Using But Should
|
Jul 19, 2021 |
|
26. How to Know When to Take a Rest Day or Train
|
Jul 12, 2021 |
|
25. Take a Damn Rest Day
|
Jul 05, 2021 |
|
24. How to Stay Cool in Hot Weather
|
Jun 28, 2021 |
|
23. “Have to” Versus “Get to” Mindset Shift
|
Jun 21, 2021 |
|
22. How to Build the ‘Perfect’ Meal – Part 2
|
Jun 14, 2021 |
|
21. How to Build the ‘Perfect’ Meal – Part 1
|
Jun 07, 2021 |
|
20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
|
May 31, 2021 |
|
19. Should You Have Restriction or Restraint with Food?
|
May 24, 2021 |
|
18. Focus on Progress Not Expectations
|
May 17, 2021 |
|
17. Why and How to Start Each Day with a Blank Slate
|
May 10, 2021 |
|
16. F*ck the Scale
|
May 03, 2021 |
|
15. Soulful Scientist Dr. Nicole Garneau Talks About Transformation and Mental Health
|
Apr 26, 2021 |
|
14. Master Your Morning to Manage Your Stress
|
Apr 19, 2021 |
|
13. Box Breathing and Other Ways to Manage Stress
|
Apr 12, 2021 |
|
12. 5 Simple Steps to Mindful Eating
|
Apr 05, 2021 |
|
11. Krystyna Holland: Pelvic Floor Health is For EVERYbody
|
Mar 29, 2021 |
|
10. Get More Done by Batching Your Time
|
Mar 22, 2021 |
|
9. Do You Really Need to Walk 10k Steps Per Day?
|
Mar 15, 2021 |
|
8. What to do When You’re Not Motivated to Train (or do Anything)
|
Mar 08, 2021 |
|
7. Is Strength Training Important for Cyclists?
|
Mar 01, 2021 |
|
6. Inclusivity in Mountain Biking with Brooke Goudy
|
Feb 22, 2021 |
|
5. Process Goals are the Answer to your Big Goals
|
Feb 15, 2021 |
|
4. How Much Protein Should I Eat and Why?
|
Feb 08, 2021 |
|
3. Will Lifting Weights Make You Bulky?
|
Jan 26, 2021 |
|
2. How to Take Action with Your Goals
|
Jan 26, 2021 |
|
1. Intro
|
Jan 26, 2021 |