Making Shift Happen

Making Shift Happen

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

  • 142. When is the Best Time to Workout?
    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 linked here for you to read, if you're interested.
    Here are some other episodes you may want to check out:
    138. Signs Your Body Needs Rest
    135. How to Improve Recovery
    105. Three Reasons You're not Seeing Progress
    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 - Fall/Winter Cycle Starts November 6th!
    #ShredStrong 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 3 months (I only email an average of 1-2 times a month)
    23 min
  • 141. What to do if You’re too Tired to Workout
    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 Reasons You're not Seeing Progress
    And if you want to learn more about the HRV apps I talk about in this episode, then check these out: HRV4Training and Elite HRV.
    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 - Fall/Winter Cycle Starts November 6th!
    #ShredStrong 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 3 months (I only email an average of 1-2 times a month)
    35 min
  • 140. The Issue with Muscle Soreness
    Muscle soreness may be something you may chase in your workouts or rides, but is that necessary? And how do you know if your muscle soreness is okay to experience or not? What if it prevents you from training altogether? So many questions, so little time.
    Somewhere along the way, us humans have started to think that soreness is a welcome feeling. We’ve started to think that we need to feel soreness in order to indicate that we’ve gotten a good workout, or are seeing progress or doing something right.
    This is a myth.
    Give this episode a listen if you want to know what to do to change your mind about muscle soreness.🎧
    Here are some other episodes you may want to check out:
    135. How to Improve Recovery
    94. Five Ways to Reduce Muscle Soreness
    73. Causes of Leg Fatigue When 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 - Fall/Winter Cycle Starts November 6th!
    #ShredStrong 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 3 months (I only email an average of 1-2 times a month).
    19 min
  • 139. Using Seasonality to Your Advantage with Kate Solovieva
    Seasonality: what the hell is it, how does it impact your overall training and health, and what can you do about it?
    In this episode, I have the honor of sitting down with coach Kate Solovieva. Known as SOLO for short, she is a life coach with over 10 years of experience and a background in psychology, so she has plenty of insight to offer you on how you can manage seasonality and make it work for you.
    Give this episode a listen if you ever find your motivation flows with the seasons, and how you can give yourself grace.🎧
    Also, you can learn more about Operation Tigger on her website at solovieva.com. Be sure to follow Kate on Instagram @k_solovieva. Believe me, you will want to follow her to learn her magic!
    Here are some other episodes you may want to check out:
    135. How to Improve Recovery
    132. How to Identify and Manage Burnout with Dr. Erin Ayala
    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 - Fall/Winter Cycle Starts November 6th!
    #ShredStrong 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 3 months (I only email an average of 1-2 times a month)
    59 min
  • 138. Signs Your Body Needs Rest
    How do you know for sure your body needs rest and it’s not your inner critic telling you to stop? What are the signs that your body needs rest? Let’s talk about it.
    Please, give this episode a listen and let me know if you have any questions at all - I’m always here for you.🎧
    Here are some other episodes you may want to check out:
    135. How to Improve Recovery
    132. How to Identify and Manage Burnout with Dr. Erin Ayala
    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 - Fall/Winter Cycle Starts November 6th!
    #ShredStrong 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 3 months (I only email an average of 1-2 times a month).
    13 min
  • 137. 5 Tips to Lose Fat Without Tracking Your Food
    I get it: tracking food is cumbersome and overwhelming. It can be a lot to do when you are already doing a lot in life. So, here are 5️⃣ things you can do to help you lose body fat without tracking your food.
    Give this episode a listen and let me know if you have any questions at all - I’m always here for you.🎧
    Here are some other episodes you may want to check out:
    116. How to Lose Body fat Without Sacrificing Performance
    78. How to Fuel Before Bike Rides
    49. Four Ways to Eat More Protein
    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 - Fall/Winter Cycle Starts November 6th!
    #ShredStrong 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 3 months (I only email an average of 1-2 times a month).
    27 min
  • 136. Do This to get Faster on Your Bike
    Do you feel the need for speed on your bike, and want to get faster on your bike?
    👉 Then, listen to these five tips on the ways you can increase your speed on the bike. With a little effort OFF the bike, you can improve your speed ON the bike, along with doing some other skill work you can develop on the bike. Give this episode a listen to make yourself even faster (which can also mean more fun!).
    Here are some other episodes you may want to check out:
    125. Mountain Bike Skills Series: How to Descend Confidently
    119. How to Include Plyometrics in Your Bike Training + Why It's Important
    91. How to Use Fall and Winter to Prep for Bike Season
    78. How to Fuel Before Bike Rides
    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 - Fall/Winter Cycle Starts November 6th!
    #ShredStrong 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 3 months (I only email an average of 1-2 times a month).
    28 min
  • 135. How to Improve Recovery
    Recovery is one of the most overlooked parts of training. It’s so easy to get caught up in the excitement of adding more training to your schedule and plans. But that’s not what you need. ❌
    👉A solid training plan includes adequate recovery.
    ✅Train hard, recover hard.✅  Recovery is a crucial part of your training.
    Improved performance occurs during the recovery part of your training. After you stress your body with a training session, your body requires a period of time to recover. Period. You NEED recovery in order to adapt and progress.
    In this episode, I outline the 7️⃣ ways you can improve recovery. Give this episode a listen to make recovery more accessible to you, without the BS.
    Here are some other episodes you may want to check out:
    132. How to Identify and Manage Burnout with Dr. Erin Ayala
    27. The One Recovery Tool You're Not Using but Should
    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!
    #ShredStrong 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 3 months (I only email an average of 1-2 times a month).
    31 min
  • 134. Self-Care Isn’t Only About the ‘Self’
    Self-care can be such an elusive term, up there with "mindfulness" for some folks. But the thing with self-care is that it's definition is up to YOU and what it means to YOU. Self-care also isn't only about the "self," and it can be a way to make your relationship with others even closer.
    In this episode, I share some definitions of self-care, the various areas of self-care, and how you can implement acts of self-care easily into your life more regularly (and you may see how you already do that!).
    Here are some other episodes you may want to check out:
    64. How to Have a Growth Vs. Fixed Mindset
    34. Fix Your Mindset About Losing
    23. 'Have to' Versus 'Get to' Mindset Shift
    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!
    #ShredStrong 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 3 months (I only email an average of 1-2 times a month).
    34 min
  • 133. How to Build Confidence on the Bike
    Building confidence on the bike can feel arduous or sometimes downright impossible sometimes, especially if you're new to mountain biking or if you've just had a crash. In this episode, I break down the top seven things you can do to build confidence on the bike.
    If you want a copy of FREE my e-bike guide to building workouts, then get it here: https://shifthumanperformance.com/free-e-book/
    Here are some other episodes you may want to check out:
    117. Get Your Bike Shred-Ready for Spring
    78. Part 1: How to Fuel Before Bike Rides
    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!
    #ShredStrong 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 3 months (I only email an average of 1-2 times a month).
    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…