Making Shift Happen

Making Shift Happen

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

  • 162. What to do if You Struggle to Maintain Strength While Biking
    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 training that you will want to check out:
    143. Fact or Fiction: Interference Effect Between Strength and Endurance Training
    37. How Important is Upper Body Strength for Mountain Biking
    7. Is Strength Training Important for Cyclists? 
    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).
    23 min
  • 161. All About Creatine and Q+A
    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 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
  • 160. Do This One Thing for Greater Success
    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 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).
    17 min
  • 159. Why You Eat When You’re Not Hungry
    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 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
  • 158. Limiting Thoughts Don’t Have to Limit You
    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, 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).
    15 min
  • 157. Let’s Make Fiber Sexy Again
    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 Sacrificing Performance
    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
  • 156. How to Master Hydration
    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 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).
    32 min
  • 155. Combining Bike Fit and Physical Therapy with Natalie Collins, DPT
    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 some common issues she sees on the bike. 
    Follow Natalie and the work she does at any of the following links:
    Website: https://www.pedalfitpt.com/
    Instagram: https://www.instagram.com/pedalfitpt
    Facebook: https://www.facebook.com/pedalfitpt
    Listen to this episode to see how physical therapy can be applied to your bike fit in order to get to the root of any discomfort you may experience on and off the bike.🎧
    Here are some other interviews that you will want to check out:
    149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy
    132. How to Identify and Manage Burnout with Dr. Erin Ayala
    120. How the Sturdy Dirty Enduro 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).
    59 min
  • 154. 5 Steps to Start Your New Workout Routine
    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 Strength and Endurance Training
    110. How to Train After Illness
    74. Are You Overtraining?
    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
  • 153. Should You Use Rate of Perceived Exertion (RPE) or Heart Rate?
    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 sessions.
    Here are some other episodes on training that you will want to check out:
    144. My Argument for Indoor Bike Training
    143. Fact or Fiction: The Interference Effect Between Strength and Endurance Training
    106. Why Zone 2 is Crucial in Your Training
    RATE OF PERCEIVED EXERTION SCALE:
    0 - 2 = Active recovery: Zone 1, 50-60% max HR, <55% of FTP, hardly trying, can maintain for hours. Sitting, reading, stretching, mobilizing, very easy spinning with no pressure on the pedals. Lifting lightweight for mobility, recovery, and focus on form. Also, easy conversation and breathing.
    3 - 4 = Light activity, Endurance pace, all-day pace: Zone 2, 60-70% max HR, 55-75% of FTP, <70-87% of LT. This pace feels good and like you can maintain it for up to 4 hours. This is lightweight for lifting weights.
    5 - 6 = Tempo pace, moderate activity: Zone 3, 70-80% max HR, 75-91% of FTP, 87-95% of LT. Not able to maintain pace all day but can maintain for a few hours, not difficult for 45-60 minutes. You can keep a short conversation but breathing heavier. Lightweight lifting mostly for form.
    7 = Sub-Lactate or Lactate Threshold (LT): Zone 4, 80-90% max HR, 91-100% of FTP, 95-100% of LT. Starting to hurt, you may be able to sustain this effort for 60-90 minutes at most. Conversation is possible, but not for long. ~5-7 reps if lifting weights.
    8 = Supra Lactate Threshold (LT): vigorous activity, very heavy weights, Zone 5 at 80-90% max HR, 100-110% of FTP, 100-105% of LT. You can speak in syllables or a short sentence with very heavy breathing. You’re beginning to hit 2-4 heavy reps.
    9 = VO2 Max: Very hard activity, Zone 6 at 90-100% max HR, 110-135% of FTP, 105%-Max% of LT. You can only sustain for 3- 8 minutes continuously. Very heavy weight; one more rep left in the tank, but it is difficult. Also, you can speak in syllables, and very heavy breathing or gasping.
    10 = Anaerobic capacity: Max effort activity, full-on sprint. Zone 7 at an all-out effort and heart rate. 135+% of FTP. Sustainable only for 1-30 seconds if sprinting or up to 3 minutes if more controlled. You are at your max, you have no more reps left in the tank. Also, you are unable to talk, and gasping for breath.
    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 - Next one is on January 29th!
    #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).
    40 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…