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Making Shift Happen
Making Shift Happen episodes
- 122. You Don’t Need to Lose Weight for Your Race or EventIf you're racing to lose weight before your race or event, think again. All too often, athletes seek to lose weight for a race or event without realizing the detrimental effects it can have on their overall performance. If this sounds like you, then this episode is for you.Here are some other weight/fat loss and race-related episodes you may want to check out:16. F*ck the Scale72. What if You Don't Want to Race?66. How to go From Rider to Racer78. Part 1: How to Fuel Before Bike Rides79. Part 2: How to Fuel During Bike RidesRider 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).17 min
- 121. What to do About Post-Race or Event BluesThese post-race or event blues happen. They’re natural. You just came off a high of a really awesome event and now you’re back home doing the seemingly mundane.So, what do you do when you get a little blue after races or an event? I give my top five tips for shaking off these post-race or event blues, one step at a time.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.Here are some other race-related episodes you may want to check out:95. How to Plan Your Race Season72. What if You Don't Want to Race?46. Why You Should Embrace the SufferingDo 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 at the beginning of every month - each cycle starts around the beginning of every month! 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).17 min
- 120. How the Sturdy Dirty Enduro Race Blazes New Trails for WomenThe Sturdy Dirty Enduro is not only the world's largest women-specific mountain bike enduro race, but it is a VIBE.I had the opportunity to sit down with five 'bitches' from Sturdy Bitch Racing to talk all about how they make Sturdy Dirty such a success, what makes them different from other races, and how you can contribute your rad energy to their race either as a racer or a volunteer. Listen into this episode to hear how these bitches imagined this race and how they made it come to fruition.You can learn more about the Sturdy Dirty Enduro by visiting their website here: https://www.sturdydirty.com/And be sure to follow them on Instagram here (search for @sturdydirtyenduro): https://instagram.com/sturdydirtyenduroAnd save the date for registration in 2024 - it's always on Valentine's Day, so gift yo'self! 😉Here are some other interviews that are worth checking out:107. HOW THE CYCLE EFFECT IMPACTS GIRLS AND ACCESSIBILITY IN MOUNTAIN BIKING104. MAKING FRIENDS WITH FEAR IN MOUNTAIN BIKING WITH DR. ANNIE PENDYGRAFT100. EMPOWERING WOMEN THROUGH MOUNTAIN BIKING WITH JULIE CORNELIUS FROM WORLD RIDE6. INCLUSIVITY IN MOUNTAIN BIKING WITH BROOKE GOUDYDo 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 at the beginning of every month - each cycle starts around the beginning of every month! 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).49 min
- 119. How to Include Plyometrics in Your Bike Training + Why It’s ImportantPlyometrics help to increase the power output of your muscles, so you can generate more force on your pedals, move faster, and be more agile on the bike. What's not to love about it?!But, you may be intimidated on how to include plyometrics in your training, so I dispel any fears in this episode and explain how you can include it in your training in a simple yet effective way. Let's jump in! (Pun intended, naturally.) 😉Here are some other episodes about strength training for cyclists that are worth checking out:40. How to Warm-Up Before Strength Workouts38. Why Your Core is Crucial for Everything7. Is Strength Training Important for Cyclists?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 at the beginning of every month - each cycle starts around the beginning of every month! 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).Want to Connect With Me?If you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!21 min
- 118. Mountain Bike Skills Series – How to Improve Your ClimbingMountain bike climbing: It’s often the bane of every cyclists’ existence, but you have to remember that what goes up usually must come down - so after that big climb, you likely have an amazing descent coming up!Your focus while climbing should be to stay relaxed, in an optimal position, finding a good rhythm or cadence you can sustain in both you pedals and your breathing, and to have a good mindset. And in this episode, I’ll explain how to do just this.Here are some other episodes that I mention in this episode or that you should check out:62. How Do I Use Visualization?104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft28. Overcoming Fear On + Off the Bike with Joanna YatesDo 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 at the beginning of every month - each cycle starts around the beginning of every month! 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).Want to Connect With Me?If you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!36 min
- 117. Get Your Bike Shred Ready for SpringSpring is here for those of us in the Northern Hemisphere, and that means it's bike season - so let's get your bike ready for spring!Give this episode a listen to learn the simple steps you can take to check your bike to make sure it is ready to shred with you.🎧And if you want to check out my cockpit blooper video that I mention in this episode, tap right HERE for some quick laughs at my expense. 😉Also, if you're in the Denver area and want to learn more abut bike care with some hands-on bike mechanical skills, then look no further than the COMBA Women's mechanics class - our first one of 2023 is on April 19th! You can learn more and register HERE. I'll be teaching one of the groups!Here are some other episodes about mountain biking that you should check out:115. Flat or Clipless Pedals - Part 2114. Flat or Clipless Pedals?112. How to Get Started in Mountain BikingDo 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 at the beginning of every month - each cycle starts around the beginning of every month! 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).Want to Connect With Me?If you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!24 min
- 116. How to Lose Body Fat Without Sacrificing PerformanceLose body fat without sacrificing performance - is it possible? Yes, it can be! But it will require a lot of patience, awareness, and doing things out of your comfort zone.Losing body fat and improving performance are often two opposing pursuits. Getting out of your comfort zone is scary AF, but if you want to change something, then something needs to change.Give this episode a listen to learn how you can make an effort to lose body fat without sacrificing performance.🎧Here are some other episodes about fat loss and nutrition that you should check out:54. Simple Nutrition Tips for Fat Loss76. Can You Diet for Too Long?73. Causes of Leg Fatigue When Mountain BikingDo 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 at the beginning of every month - each cycle starts around the beginning of every month! 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).Want to Connect With Me?If you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!38 min
- 115. Flat or Clipless Pedals – Part 2We're continuing on with this age-old debate: flat or clipless pedals on your bike? What if there was a THIRD option to consider, such as magnetic pedals? In this episode, I talk about mag pedals, as well as discuss further what the main considerations should be when it comes to which pedal to choose for you (and that you can actually choose BOTH flats and clipless!).Give this episode a listen to learn some more about magnetic pedals, and things to continue to consider when it comes to deciding which pedals may be best for you.🎧Here are some other episodes about mountain biking and gravel cycling that you should check out:114. Flat or Clipless Pedals112. How to Get Started in Mountain Biking96. Make Indoor Bike Training Suck Less73. Causes of Leg Fatigue When Mountain BikingDo 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 at the beginning of every month - each cycle starts around the beginning of every month! 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).Want to Connect With Me?If you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!16 min
- 114. Flat or Clipless Pedals?This is an age-old debate: flat or clipless pedals?🚵♀️🚵🚵♂️Just like with wearing chamois shorts or not, it all comes down to YOUR preference and what works best for YOU and your style of riding.Give this episode a listen to learn the pros and cons about flats and clipless pedals, and to determine which one may be best for you.🎧Here are some other episodes about mountain biking and gravel cycling that you should check out:112. How to Get Started in Mountain Biking96. Make Indoor Bike Training Suck Less73. Causes of Leg Fatigue When Mountain BikingDo 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 at the beginning of every month - each cycle starts around the beginning of every month! 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).Want to Connect With Me?If you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!35 min
- 113. To Wear Chamois or Not?Wearing chamois shorts is a very personal decision, and it should be based on what style of riding you're doing. Plus, there are other things to consider when it comes to chamois shorts - as well as some common mistakes that you may be making? (There is one mistake that I bet many of you are making...)Let's make chamois shorts comfortable again!Here are some other episodes about mountain biking and gravel cycling that you should check out:112. How to Get Started in Mountain Biking96. Make Indoor Bike Training Suck Less73. Causes of Leg Fatigue When Mountain BikingDo 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 at the beginning of every month - each cycle starts around the beginning of every month! 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).Want to Connect With Me?If you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!29 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…
food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food – because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen. Mountain biking and gravel cycling are common topics woven in, so join the ride with Jen.