Making Shift Happen

Making Shift Happen

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

  • 102. Food as a Coping Mechanism
    Oftentimes, you may hear people say how using food as a coping mechanism is bad, or unhealthy. What if i told you it's okay? That it's even... natural? What isn't ideal is if you use food as your ONLY coping mechanism. Listen to this episode to learn other things you can use as a coping mechanism to help you navigate through your emotions, stress, or anything you may be experiencing in the moment.
    Here are some other related episodes that may interest you:
    101. How to Handle Food Pushers
    97. One Important Tip for Holiday Eating
    45. How to Handle Holiday Eating
    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, 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!
    18 min
  • 101. How to Handle Food Pushers
    Food pushers. We all know one or have had an interaction with one at some point. Food pushers are the kind of people who push food upon you even if you turn it down. They may even try to make you feel guilty for turning their food down - like it is an insult to their cooking or something. So, how do you handle them? In this episode, I share my top five ways to handle the food pushers in your life.
    Here are some other related episodes that may interest you:
    97. One Important Tip for Holiday Eating
    45. How to Handle Holiday Eating
    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 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!
    26 min
  • 100. Empowering Women Through Mountain Biking with Julie Cornelius from World Ride
    If you haven't heard of the non-profit organization World Ride, then I hope this episode sheds some light on this amazing organization and its mission in empowering women through mountain biking around the world. In this episode, I sat down with Julie Cornelius, who leads World Ride.
    World Ride hosts once-in-a-lifetime trips that are lead by local guides and experts in the areas they explore. Not only that, but World Ride helps to foster knowledge and build bike libraries in the local communities to which they venture. It is the ultimate way to spread confidence in women globally through mountain biking.
    You can learn more about World Ride HERE, and you can donate to World Ride and register to win a trip for two to Lesotho (that Julie talks about in this episode) HERE. Every dollar goes to help support and focus on empowering more women around the world! You can also follow World Ride on Instagram HERE so you can stay on top of everything that's going on.
    Here are some other interviews I've done that may interest you:
    6. Inclusivity in Mountain Biking with Brooke Goudy
    28. Overcoming Fear On+Off the Bike with Joanna Yates
    11. Krystyna Holland: Pelvic Floor Health is for Everybody
    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 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!
    41 min
  • 99. How to Get Long-Term Results
    Long-term results aren't always so long-term - so, how do you make them truly stick? There are several ways to make long-term results last, and I share one of the mindset shifts you can make about your short-term habits to help build lasting results, today.
    If you stall out and have trouble making your habits stick so you can see the results you seek, then give this episode a listen! 🎧
    Here are some other popular episodes worth listening to related to habits:
    92. Finding Your Morning Motivation
    88. How to Change Your Environment for Your Success
    75. Who vs Why: Who Do You Want to Be?
    60. Habits and What Deserves Your Attention
    Do You Want a Coach to Help Make Training or Nutrition Easier 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 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!
    23 min
  • 98. Optimize Your Hydration in Winter
    Cooler temps often means drier air, which means you are losing more water than you realize. Use these eight tips to optimize your hydration in winter, so you're not dragging through it with lackluster energy and performance.
    If you have difficulty staying hydrated when the temps outside drop, then give this episode a listen! 🎧
    Here is the link to Honey Stinger products I talk about in this episode if you are interested in trying them: Honey Stinger Hydration 
    Here are some other popular episodes worth listening to related to this topic:
    96. Make Indoor Training Suck Less
    24. How to Stay Cool in Hot Weather (I talk about hydration when it's hot outside in case you are in the Southern Hemisphere)
    Do You Want a Coach to Help Make Training or Nutrition Easier 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 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 - 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
  • 97. One Important Tip for Holiday Eating
    The holidays are not just a time of year to "get through" and eat all you want, while feeling guilty for eating what you want. Hell no. Use this time to enhance your relationship with food and to learn how to drop the guilt, using this one simple yet effective tip for holiday eating.
    If you need some guidance on how to manage your holiday eating, then give this episode a listen! 🎧
    Here are some other popular episodes worth listening to related to this topic:
    91. How to Use Fall and Winter to Prep for Bike Season
    45. How to Handle Holiday Eating
    41. Food Isn't "Good" or "Bad"
    12. 5 Simple Steps to Mindful Eating
    Do You Want a Coach to Help Make Training or Nutrition Easier 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 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). We already started our next cycle on October 10th, but you can join us every month and you can 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!
    17 min
  • 96. Make Indoor Bike Training Suck Less
    The colder weather is here for many of you in the Northern Hemisphere, which means you will be taking some of our training indoors, especially your indoor bike training. But, that doesn't mean you have to be miserable just because you're training indoors. Instead, let me help you make it suck less so it can be an enjoyable element to your training and not something you don't look forward to.
    If you need some help on how to make indoor bike training suck less, then give this episode a listen! 🎧
    Here are some other popular episodes worth listening to related to this topic:
    91. How to Use Fall and Winter to Prep for Bike Season
    88. How to Change Your Environment for Your Success
    78. Part 1: How to Fuel Before Bike Rides
    46. Why You Should Embrace the Suffering
    HERE is where you can purchase the RAD Cycle Products bike trainer table. It's $118 at the time of this episode publication.
    Do You Want a Coach to Help Make Training or Nutrition Easier 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 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). We already started our next cycle on October 10th, but you can join us every month and you can 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
  • 95. How to Plan Your Race Season
    Race season is upon us in just a few short months! Do you know what races or events you will register for, or are you still deciding... or are you not sure HOW to decide?
    If you need some guidance on how to best plan your race and event season, then give this episode a listen! 🎧
    Here are some other popular episodes worth listening to related to this topic:
    91. How to Use Fall and Winter to Prep for Bike Season
    88. How to Change Your Environment for Your Success
    83. How to be Consistent
    Do You Want a Coach to Help Make Training or Nutrition Easier 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 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). We already started our next cycle on October 10th, but you can join us every month and you can 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
  • 94. Five Ways to Reduce Muscle Soreness
    Muscle soreness is bound to happen when you are training your body, but these five tips can help you reduce muscle soreness so you can get back to your training more easily. This is especially important as you get back into strength training and conditioning in the off-season.
    If you're looking for some simple ways to reduce muscle soreness, then give this episode a listen! 🎧
    Here are some other popular episodes worth listening to related to this topic:
    91. How to Use Fall and Winter to Prep for Bike Season
    73. Causes of Leg Fatigue When Mountain Biking
    56. 3 Mistakes I Made When I Started Lifting
    Do You Want to Turn Pro in Your Life?
    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 Started on October 10th!
    #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). We already started our next cycle on October 10th, but you can join us every month and you can 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
  • 93. How to Turn Pro in Your Life
    Turning pro doesn't mean you're becoming a professional athlete - it means you are turning pro in your LIFE! Turning pro is a way of life with your mindset to stop showing up like an amateur, and to keep showing up, no matter what you feel like. This is important to keep in mind on the days you may not feel like showing up at all. If this sounds like you, then give this episode a listen! 🎧
    Here are some other popular episodes worth listening to related to this topic:
    92. Finding Your Morning Motivation
    88. How to Change Your Environment for Your Success
    Do You Want to Turn Pro in Your Life?
    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 Started on October 10th!
    #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). We already started our next cycle on October 10th, but you can join us every month and you can 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!
    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…