Making Shift Happen

Making Shift Happen

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

  • 112. How to Get Started in Mountain Biking
    Getting started in mountain biking can be intimidating and scary at first, but using these tips can make it much less overwhelming. Above all else, be patient, and remember to have FUN!
    Here are some of the mountain biking clinics I mentioned in this episode: VIDA MTB Series, Ladies AllRide, and Ninja MTB. The 3 top online mountain bike coaching resources I mentioned include Joanna Yates, Stefanie McDaniel, and Ryan Leech.
    Here are some other episodes about mountain biking that you should check out:
    104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
    73. Causes of Leg Fatigue When Mountain Biking
    68. Are You Nervous to Join a Group Ride?
    37. How Important is Upper Body Strength for Mountain Biking
    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!
    41 min
  • 111. 3 Ways to Prevent Death + Disease
    A few of you were surprised to hear that I hadn't been sick since 2015 in last week's episode, so I wanted to share the top 3 ways you can prevent death and disease as best as you can. Is this everything? Nope. But, these three things will get you closer to living a healthier (and potentially longer) life.
    Here are some other episodes about training that you should check out:
    110. How to Train After Illness
    83. How to be Consistent
    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!
    40 min
  • 110. How to Train After Illness
    After a bout with COVID, now is a good time to talk about how to train after illness. Let's just say that after illness, some slow and steady training may be in order - and this could be a perfect time for the zone 2 training we've been talking about a lot lately!
    Give this episode a listen to learn some other ways you can approach your training when it comes to recovering after an illness, as well as some tips to help you recover more swiftly.
    Here are some other episodes about training that you should check out:
    106. Why Zone 2 Endurance is Crucial in Your Training
    96. Make Indoor Bike Training Suck Less
    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!
    28 min
  • 109. Q+A on Zone 2 Endurance Training
    After episode 106 on zone 2 training for endurance, I received a handful of some common questions that shared a common theme. I want to use this episode to help answer some of these questions for you so you can chase your zone 2 training with greater ease. Here's to your improved cardio base endurance miles, friend!
    Here are some other episodes about training that you should check out:
    106. Why Zone 2 Endurance is Crucial in Your Training
    96. Make Indoor Bike Training Suck Less
    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!
    22 min
  • 108. Two Things Wrong with Your Goals
    It's that time of year when goals may be slipping to the wayside, and you are left wondering what to do - or you just end up abandoning your goals altogether.
    Bloop. Instead of abandoning your goals, let's make sure you aren't doing these two things wrong. The good news is that they're easy too fix - you just have to know what to do!
    Here are some other episodes about goals and habits that may interest you:
    105. Three Reasons You're not Seeing Progress
    103. How to Make 2023 Your Best Year
    75. Who vs Why: Who do You Want to be?
    5. Process Goals are the Answer to Your Big Goals (yikes, this is one of my first episodes - feel free to laugh at me!)
    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!
    25 min
  • 107. How the Cycle Effect Impacts Girls and Accessibility in Mountain Biking
    The Cycle Effect is a non-profit organization based in Colorado that focuses on providing mentorship through mountain biking to girls and non-binary youth. Their focus is to make mountain biking accessible to everyone through their programs, especially for youth who typically don't have access to the equipment and gear needed.
    I had the chance to sit down with the Founder and CEO, Brett Donelson, and Isidra Luna (AKA Isi or Izzy), the Summit County Manager. They helped add clarity to how and why they do what they do for our amazing cycling community - and it's all about creating a place where these young riders feel they belong.
    To learn more about The Cycle Effect, visit their website here as well as follow their YouTube here (they have some amazing videos showcasing their work). You can also listen to the podcast episode from the Dirtbag Diaries that I mentioned (it is such amazing storytelling!) here.
    Here are some other interviews that may interest you:
    104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
    100. Empowering Women Through Mountain Biking with Julie Cornelius from World Ride
    28. Overcoming Fear On+Off the Bike with Joanna Yates
    11. Krystyna Holland: Pelvic Floor Health is for Everybody
    6. Inclusivity in Mountain Biking with Brooke Goudy
    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!
    43 min
  • 106. Why Zone 2 Endurance is Crucial in Your Training
    The grind that is zone 2 endurance training is a GREAT training tool to add to your calendar on a regular basis in order to get the most out of your training.
    But, many people don't want to make the time for it, think they have to do it for HOURS on end, or they think that it's a waste of time because they're not going hard enough (all of which are not true).
    Zone 2 training is actually very beneficial for you. When you train aerobically (in zone 2), there are training adaptations that occur, such as: a phenomenal development of an aerobic base fitness, a reduced resting heart rate, and lower blood pressure. It can improve longevity, increase your heart chamber volume, increase fat burning enzymes, and even increase mitochondrial density and health.
    Learn more about the power of zone 2 endurance training in this episode, and you will be sure to include it in your next training cycle (or right now).
    NOTE: I talk about how to calculate your Heart Rate Reserve (HRR) in this episode, and I want to include the calculation so you can reference it:
    You calculate your HRR by subtracting your RHR from your max HR.
    Then, multiply your HRR by 0.7 for 70%.
    Then, add your RHR to that number to get the upper bounds of your Zone 2 range.
    To find the lower end of the zone 2 range, you can multiply your HRR by .6 for 60%, and then add your RHR to that for your lower range.
    Let me use myself as an example: my max HR is around 183 in recent workouts. My resting HR right now is 50. It’s usually around 44-46 during peak training, but it’s winter and my RHR increases naturally because RHR increases during the winter. Fun fact.
    Take 183 - 50 = 133
    Then, take 133 * .7 = 93
    93 + 50 = 143 for my upper end of my zone 2
    Then, .6 * 133 = 80
    80 + 50 = 130 for my lower end of my zone 2
    However, I prefer to be within the HR range of about 115-125 personally.
    Here are some other episodes that may interest you:
    96. Make Indoor Bike Training Suck Less
    99. How to Get Long-Term Results
    86. How to Stay Focused on Long Bike Rides
    73. Are You Overtraining?
    63. What are You Willing to Sacrifice for a Goal?
    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 - our next cycle starts on January 30, 2023! 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!
    44 min
  • 105. Three Reasons You’re Not Seeing Progress
    There has to be at least one reason you're not seeing progress, and it is time to get real with yourself. In this episode, I share the top three reasons you're not seeing progress - while it's not an all-inclusive list, it is enough to get you thinking about what you could do differently. And we can all use that: some reflection on WHY you're not seeing the progress you're chasing. Stop spinning your tires and get serious about reflecting on what may be holding you back.
    Here are some other episodes that may interest you:
    76. Can You Diet for Too Long?
    103. How to Make 2023 Your Best Year
    97. What Causes Weight Gain
    63. What are You Willing to Sacrifice for a Goal?
    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?
    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 - our next cycle starts on January 30, 2023! 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!
    32 min
  • 104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
    Fear in mountain biking is common - it is an intense sport with higher risks than many other sports, and this fear can sometimes get in the way of your performance. So, I sat down with Licensed Professional Counselor, Dr. Annie Pendygraft, to talk about her signature three-step method to identify and become friends with fear in mountain biking. You're not going to want to miss this episode!
    You can follow Annie on Instagram at findyourflowmtb to stay current on all of her offerings in the near future - I know I will!
    Here are some other episodes that may interest you:
    61. How do You Overcome Fear After a Crash?
    28. Overcoming Fear On+Off the Bike with Joanna Yates
    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 on January 9th (and 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 - our next cycle starts on January 2, 2023! 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!
    1 hr
  • 103. How to Make 2023 Your Best Year
    Happy New Year, friend! I personally love the New Year since I look at it as a hopeful time of year. Like a fresh beginning. YOU get to dictate what you want to do with the year ahead.
    That can be equally exciting and nerve-wracking, though. The point of today's episode to help make it trend more on the exciting side of things by giving you direction on how to reflect, assess, and take action to make 2023 the best year so far!
    Here are some other related episodes that may interest you:
    99. How to Get Long-Term Results
    75. Who Vs Why: Who do You Want to be?
    63. What are You Willing to Sacrifice for a Goal?
    60. Habits and What Deserves Your Attention
    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 on January 2nd - January 9th (and 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 - our next cycle starts on January 2, 2023! 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!
    32 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…