Making Shift Happen

Making Shift Happen

By Jen Kates with Shift Human PerformanceHealth & FitnessNutritionFitness
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Making Shift Happen episodes

  • 172. What is Your Sweat Rate?
    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 mysportscience.com: https://www.mysportscience.com/post/2017/07/14/how-much-do-you-sweat
    The Flow Formulas hydration mix that I absolutely LOVE so far (with no stomach upset and an excellent taste - the passionfruit tastes so good): https://flowformulas.com/products/electrolyte-replacement-mix
    Here are other related episodes you will want to check out:
    156. How to Master Hydration
    24. How to Stay Cool in Hot Weather
    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
  • 171. Should You Race or Join a Bike Event?
    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 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).
    19 min
  • 170. 7 Things to do to Reduce Soreness from Biking + Strength Training
    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 episode I highly recommend on managing stress and getting ample sleep: 5 Tools to Protect Your Brain from Stress & Feel Calmer Now
    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).
    14 min
  • 169. What to do About Your Food Cravings
    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 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).
    13 min
  • 168. Should I Bike or Strength Train First?
    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 You Underfueling?
    143. Fact or Fiction: Interference Effect Between Strength and Endurance Training
    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).
    10 min
  • 167. Using Protein as a Recovery Tool
    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. 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 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
  • 166. Are You Under-Fueling?
    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:
    164. Using Your Menstrual Cycle to Empower Your Training
    163. Focusing Only on Bodyweight is Short-Sighted
    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 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
  • 165: Women’s MTB Network: Making an Impact for Women in Mountain Biking
    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:
    Website: www.Womensmtbnetwork.com
    Instagram; https://www.instagram.com/womensmtbnetwork/
    YouTube: https://www.youtube.com/@womensmtbnetwork
    Podcast: https://podcasters.spotify.com/pod/show/womensmtbnetwork
    Photo credit to Jacob Lepori https://www.instagram.com/jacob.lepori/_.
    Here are some other interviews that you will want to check out:
    155. Combining Bike Fit and Physical therapy with Natalie Collins, DPT
    149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy
    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).
    55 min
  • 164. Using Your Menstrual Cycle to Empower Your Training
    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 this episode:
    Study on menstrual cycle phase modulation of mood and cortisol levels: https://pubmed.ncbi.nlm.nih.gov/22364929/
    2023 research study in the Journal of Applied Physiology: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00416.2022?journalCode=jappl
    2024 research study PMID: 38600646 - https://pubmed.ncbi.nlm.nih.gov/38600646/
    Here is Jen Gunter, MD's Instagram page you should follow if you are seeking an evidence-based gynocologist for guidance: https://www.instagram.com/drjengunter
    Here are some other episodes that you will want to check out:
    163: Focusing Only on Body Weight is Short-Sighted
    162: What to do if You Struggle to Maintain Strength While 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).
    34 min
  • 163. Focusing Only on Body Weight is Short-Sighted
    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 are some other episodes about strength training that you will want to check out:
    122. You Don't Need to Lose Weight for Your Race or Event
    87. What Causes Weight Gain
    16. F*ck the Scale
    BLOG: The Scale is a Liar – https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/
    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

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…