Making Shift Happen

Making Shift Happen

By Jen Kates with Shift Human PerformanceHealth & FitnessNutritionFitness
Download on the App Store

Making Shift Happen episodes

  • 182. My Leadville MTB Race Recap
    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 and support for my dream - you all are the absolute BEST. 
    If you want to learn more about the Leadville race series, check this out (2025 dates and information will soon be released!): https://www.leadvilleraceseries.com/mtb/
    Here are some other episodes to check out:
    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 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 with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
    #ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!
    #ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.
    All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 
    You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
    49 min
  • 181. From Pregnancy to Perimenopause with Holly Sato, MD
    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 empower yourself through the many seasons of life as a menstruating individual, but also the signs and symptoms that you may not expect in perimenopause.
    Give this episode a listen to better understand how your body may change from pregnancy to perimenopause, and what you could do about it.
    Thanks again for sharing your time, energy, and expertise for this episode, Dr. Sato! I am so grateful for you. 
    Here are some links referenced in this interview that you may find useful:
    The Menopause Society: https://menopause.org/
    Holly's Instagram: @_hollywannacracker
    Here are some other episodes to check out:
    175. 10 Tips for New Mountain Bikers
    112. How to Get Started in Mountain Biking
    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 with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
    #ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!
    #ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.
    All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 
    You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
    1 hr 4 min
  • 180. Why You Need Rest or Active Recovery Days
    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 training every week or so.🗓️
    Also, 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 focus - and less stress!
    Other episodes you will want to check out:
    167. Using Protein as a Recovery Tool
    174. What if You're Not Motivated to Workout or Ride?
    138. Signs Your Body Needs Rest
    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 with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
    #ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!
    #ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.
    All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 
    You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
    26 min
  • 179. Finding Community + Adventure with VNTRbirds’ Founders Kelley + Leanne Wren
    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 clinics or subscribe to their newsletter using the links below:
    Website: https://vntrbirds.com/
    Instagram: https://www.instagram.com/vntrbirds/
    Join VNTRbirds in Snowmass on September 28-29th for our final bike park clinic of 2024: https://vntrbirds.com/event/vida-mtb-series-2-day-mini-mtb-festival-snowmass-2/
    Sign up for their newsletter here: https://mailchi.mp/0eca5f3a7911/vntrbirds-email-signup
    I hope to see you at one of our clinics, and I will welcome you with a big Jen-sized hugs!
    Here are some other episodes to check out:
    175. 10 Tips for New Mountain Bikers
    112. How to Get Started in Mountain Biking
    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 with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
    #ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!
    #ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.
    All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 
    You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
    50 min
  • 178. How to Manage Race or Event Stress
    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 focus - and less stress!
    Other related episodes you will want to check out:
    28. Overcoming Fear On + Off the Bike with Joanna Yates
    104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
    171. Should You Race or Join a Bike Event? 
    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 with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
    #ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!
    #ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.
    All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 
    You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
    24 min
  • 177. How to Fuel Effectively on Race Day – Part 2
    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 related episodes you will want to check out:
    176. How to Fuel Effectively for Race Day
    171. Should You Join a Race or Bike Event? 
    95. How to Plan Your Race Season
    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 with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
    #ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!
    #ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.
    All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 
    You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
    18 min
  • 176. How to Fuel Effectively on Race Day
    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 get a FREE copy of my nutrition and race day planning spreadsheet dropped in your inbox in the coming weeks.
    Other helpful links (these are not affiliate links):
    Flow Formulas reusable gel flasks
    Bivo insulated and non-insulated stainless steel water bottles
    EVOC Pro 1.5L hydration pack
    Other related episodes you will want to check out:
    171. Should You Join a Race or Bike Event? 
    95. How to Plan Your Race Season
    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 with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
    #ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!
    #ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.
    All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 
    You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
    22 min
  • 175. 10 Tips to Help New Mountain Bikers
    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 to or drop from the list? Let us know in a comment!👇
    Other helpful links:
    Here's the link to the article I wrote in Bicycling Magazine that inspired this episode: https://www.bicycling.com/skills-tips/a44078197/how-be-a-better-mountain-bike-rider/
    Here are the knee and elbow pads I recommended in this episode, but I had a brain fart and couldn't remember the name, haha: https://7idp.com/
    Here are some of the mountain biking clinics I mentioned in this episode: VNTRbirds, Ladies AllRide, and Ninja MTB. The 3 top online mountain bike coaching resources I mentioned include Joanna Yates, Stefanie McDaniel, and Ryan Leech.
    Other related episodes you will want to check out:
    172. What is Your Sweat Rate?
    171. Should You Join a Race or Bike Event? 
    165. Women's MTB Network: Making an Impact for Women in Mountain Biking
    68. Are You Nervous to Join a Group Ride?
    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 with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
    #ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!
    #ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.
    All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 
    You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
    34 min
  • 174. What if You’re Not Motivated to Workout or Ride?
    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 Sabrena Jo, PhD
    92. Finding Your Morning Motivation
    148. Why You Lack Consistency
    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 with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
    #ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!
    #ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.
    All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 
    You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
    25 min
  • 173. What Can You Get Out of a Morning Routine?
    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 for you!
    Here are other related episodes you will want to check out:
    71. How to W.I.N. Your Week
    14. Master Your Morning to Manage Your Stress
    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 with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
    #ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!
    #ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.
    All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 
    You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
    27 min

About Making Shift Happen

From the publisher's feed

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…