Making Shift Happen

Making Shift Happen

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

  • 132. How to Identify and Manage Burnout with Dr. Erin Ayala
    Is it burnout or depression, and how do you identify it and manage it? In this interview, I sit down with Dr. Erin Ayala (she/her), a licensed psychologist, performance consultant, and researcher, as we go in-depth on what burnout is, and how you can come out it.
    Erin blends clinical and research expertise in her work with athletes from various sports backgrounds, but especially in cycling. She’s a cyclist and the owner of Skadi Sport Psychology, which is based out of Minnesota but she’s able to practice in many states across the United States. Give this episode a listen if you think you may be experiencing burnout, and want to know how to recover from it!
    You can connect with, learn more, and follow Erin on Instagram https://www.instagram.com/erineayala/
    You can also complete Erin's Athletic Wellness & Performance Assessment that she talks about in this episode here: https://smumn.az1.qualtrics.com/jfe/form/SV_el0pPXQvmBuYvqu
    Here, you can find a qualified Sports Psychologist per Erin's recommendation using the USOPC Mental Health Registry: https://www.usopc.org/mental-health/mental-health-registry
    Here are some other episodes you may want to check out:
    77. How to Modify Training When Highly Stressed
    36. What are Your Non-Negotiables to Handle Stress?
    13. Box Breathing and Other Ways to Manage 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!
    #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).
    50 min
  • 131. How Vacation Can Align With Your Goals
    Vacation doesn't have to be a time when you abandon all of your goals for the sake of hedonism. Vacation can align with your goals, with a few simple tweaks. First, we have to stop with the "all or nothing" mentality.
    Give this episode a listen if you tend to have a difficult time navigating vacations with your goals in mind, or if they tend to be a source of stress for you.
    Here is the blog on mindful eating that I mention in this episode: https://shifthumanperformance.com/2017/06/02/5-steps-to-mindful-eating/
    Here are some other episodes you may want to check out:
    12. 5 Simple Steps to Mindful Eating (this is the podcast version of my blog linked above)
    36. What are Your Non-Negotiables to Handle Stress?
    97. One Important Tip for Holiday 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!
    #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).
    24 min
  • 130. Hardtail or Full Suspension Bike?
    Hardtail or full suspension bike?
    It depends. 😂
    This is like the debate with flats versus clipless pedals. But ultimately it all depends. The winning argument for which bike to get will depend on what style of riding you do, full stop.
    So, let’s talk about some of the differences to consider when you’re trying to decide which bike to get. Give this episode a listen to decide if a hardtail or full suspension bike may be best for you.
    Here are some other episodes you may want to check out:
    125. Mountain Bike Skills Series: How to Descend Confidently
    124. Mountain Bike Skills Series: The Only Tip You Need
    117. Get Your Bike Shred Ready for Spring
    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).
    15 min
  • 129. How to Reduce Fatigue in Downhill Biking
    It's bike park season, which means you may be experiencing some more aches, pans, and fatigue after your days at the bike park. It can be so frustrating experiencing fatigue when you just paid a pretty penny for a bike park pass, too. In this episode, I share my top five tips for reducing fatigue in downhill biking, so your next days at the bike park can start to feel better and better. If you ever experience fatigue at the bike park, then give this episode a listen! 🎧
    Here are some other episodes you may want to check out:
    127. How to Acclimate to the Heat
    126. How to Reduce the Risk + Severity of Concussions
    78. Part 1: How to Fuel Before Bike Rides
    79. Part 2: How to Fuel During Bike Rides
    80. Part 3: How to Fuel After 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).
    35 min
  • 128. Heat Illness and Biking
    Heat illness is not to be taken lightly, especially if you are outside in the heat more. In the last episode, you learned how to properly acclimate to the heat, but today I am talking about how to recognize and treat heat illness. If you spend time outdoors in the heat or coach others in the heat (especially kids), then give this episode a listen! 🎧
    Here are some other episodes you may want to check out:
    127. How to Acclimate to the Heat
    24. How to Stay Cool in Hot Weather
    57. How to Recover from Multiple Active Days
    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).
    28 min
  • 127. How to Acclimate to the Heat
    The more acclimated you are to the heat, the better you can perform in the heat. Working to acclimate to the heat means you will have a lower heart rate when exercising or training in the heat, you’ll feel less exhausted, and you’ll also feel like your effort is less intense the more acclimated you are to it. WINNING! If you want to acclimate to the heat and not dread training in the heat, then give this episode a listen! 🎧
    Here are some other episodes you may want to check out:
    24. How to Stay Cool in Hot Weather
    28. Overcoming Fear On+Off the Bike with Joanna Yates
    57. How to Recover from Multiple Active Days
    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).
    28 min
  • 126. How to Reduce the Risk + Severity of Concussions
    The bad news: Concussions are always a possibility with every crash on your mountain or gravel bike. The good news: there are ways you can prevent the severity of concussion, which I explore further in this episode. Do you have anything else you do to reduce the severity or risk of concussion? Please share!
    Here are my exercises on YouTube that you can progress to after building first with the banded movements I explain:
    Neck Plank (Flexion) HERE
    Neck Plank (Extension) HERE
    Neck Plank (Lateral) HERE
    And some research articles are HERE, HERE, and HERE, but there are many more online from which to choose. And yes, I hate that most of the study participants are male... there are a few researchers who are working to change that!
    Here are some other episodes you may want to check out:
    124. Mountain Bike Skills Series: The Only Tip You Need
    90. How to Fit in Bike Skills Training
    28. Overcoming Fear On+Off the Bike with Joanna Yates
    Come to our MTB Clinic in Snowmass June 24-25, 2023!
    If you want to up-level your skills on the bike, check out the clinic schedule through VNTR Birds and VIDS MTB Series and register HERE. We only have a few more spots left for ur clinic in Snowmass, but we also have several other clinics to choose from. You'll get personalized coaching in Snowmass, catered lunch, and skills to practice and last a lifetime!
    Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
    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
  • 125. Mountain Bike Skills Series: How to Descend Confidently
    Descending on your mountain bike can be the most intimidating thing you do when you're learning how to ride, especially if the terrain you're navigating is more technical or extremely steep. If learning how to descend confidently on your mountain bike is at the top of your list for skill work, then listen to this episode to get my top five tips you can do to crush your next descent. These tips can be applied to almost every terrain, weather, and conditions, so it is guaranteed to help you descend no matter what.
    Here are some other episodes about mountain biking that you may want to check out:
    124. Mountain Bike Skills Series: The Only Tip You Need
    118. Mountain Bike Skills Series: How to Improve Your Climbing
    90. How to Fit in Bike Skills Training
    66. How to Go From Rider to Racer
    Rider to Racer Starts on June 15, 2023!
    If you want to learn more about the Rider to Racer program through VNTR Birds, then learn more and register HERE. You'll get one-on-one race prep training in Snowmass from former pro racer Anne Galyean, nutrition coaching, and a strength and conditioning program from me - plus an entry into an enduro race! You can't beat it.
    Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
    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).
    18 min
  • 124. Mountain Bike Skills Series: The Only Tip You Need
    When mountain biking and learning new skills on the bike, you can get overwhelmed by all of the tips and tricks out there. Well, THIS is the only one you really need for all of the tips and tricks you'll be learning on the bike. So, give this episode a listen and let me know if you agree or not!
    Here are some other episodes about mountain biking that you may want to check out:
    118. Mountain Bike Skills Series: How to Improve Your Climbing
    90. How to Fit in Bike Skills Training
    66. How to Go From Rider to Racer
    Rider to Racer Starts on June 15, 2023!
    If you want to learn more about the Rider to Racer program through VNTR Birds, then learn more and register HERE. You'll get one-on-one race prep training in Snowmass from former pro racer Anne Galyean, nutrition coaching, and a strength and conditioning program from me - plus an entry into an enduro race! You can't beat it.
    Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
    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).
    16 min
  • 123. Are They Your Peers or Rivals?
    Healthy competition is a good thing to help you grow as an athlete and human, but there is a time and a place for being a peer and being a rival. I dive into the concept of peers and rivals in this episode, and what you can look for to audit your circle of people closest to you.
    Here are some other episodes about mindset that you may want to check out:
    81. How to Handle Comparing Yourself to Others
    64. How to Have a Growth vs. Fixed Mindset
    34. Shift Your Mindset About Losing
    Rider to Racer Starts on June 15, 2023!
    If you want to learn more about the Rider 2 Racer program through VIDA MTB Series and VNTR Birds, then learn more and register HERE.
    Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
    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).
    20 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…