Making Shift Happen

By Jen Kates with Shift Human PerformanceHealth & Fitness Nutrition Fitness

Making Shift Happen episodes

July 10 263. The Secret to Staying Consistent With Strength Training All Summer
Summer is here, the trails are calling, group rides and runs are filling your calendar, and suddenly those strength workouts start slipping. Sound familiar? The truth is, staying consistent with strength training is not about having more motivation or finding extra hours in your day. It's about creating systems that make it easier to show up, even when life gets busy.
In this episode of Making Shift Happen, I'm sharing practical strategies that will help you maintain your strength throughout cycling season without feeling like you're adding more to your plate. You'll learn why consistency - not perfection - is what leads to stronger rides/runs, fewer injuries, and better performance by the end of the season. Remember, you don't need "perfect" weeks, you just need consistent ones.
Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself - I'm also here to help!
🎧 What You’ll Learn in This Episode:
Why most cyclists and runners stop strength training during the summer
How to schedule workouts so they actually happen
Why you should treat your workouts like important meetings (with yourself)
The Gold, Silver, and Bronze strategy that keeps you moving even on busy days
How to eliminate decision fatigue and make consistency easier
Why missing one workout isn't the problem - but missing two can become a habit
The power of habit stacking and removing friction from your routine
Check out these other relevant episodes:
259. How to Stay Consistent When You Don't Feel Like It
255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
Do you have nutrition and fitness goals? I'm your coach!
If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
#ShredStrong: Our Next Month Starts on Monday, August 3, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!
Keywords: consistency, strength training, habit stacking, habit building, habits, staying consistent with strength training
18 min
July 03 262. The Cost of Always Being Available – Why Constant Accessibility is Keeping You Stressed, Exhausted, and Distracted
Do you ever feel like you're "on" all the time? Your phone buzzes, your inbox fills up, Slack notifications pop up, a text comes in, and someone tags you on social media. And before you know it, you're responding to everyone else while your own needs continue to fall to the bottom of the list. Sound familiar? You may not know how to set boundaries at work.
In this episode of Making Shift Happen, we're exploring one of the biggest contributors to chronic stress that few people talk about: constant accessibility.
Being available 24/7 might make you feel productive, but it's often keeping your nervous system in a state of heightened alert. When your brain never gets a true break, your focus, recovery, creativity, relationships, and overall well-being all begin to suffer.
If you're a busy professional, business owner, parent, athlete, or simply someone who feels like everyone has access to your time except you, this episode is for you. We'll talk about why setting healthy boundaries isn't selfish, why your nervous system needs periods of true "off" time, and simple strategies to help you reclaim your attention without sacrificing your goals.
Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself - I'm also here to help!
🎧 What You’ll Learn in This Episode:
Why constant accessibility keeps your nervous system activated
How notifications, emails, texts, and social media contribute to chronic stress
Why being responsive isn't the same thing as being productive
The hidden costs of always being available
Five practical ways to create healthier boundaries around your time and attention
Why recovery starts with protecting your focus - not just taking time off
Check out these other relevant episodes:
259. How to Stay Consistent When You Don't Feel Like It
255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
Do you have nutrition and fitness goals? I'm your coach!
If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
#ShredStrong: Our Next Month Starts on Monday, July 6, 2026 and August 3!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!
Keywords: work-life balance, how to set boundaries at work, stress management, nervous system regulation, chronic stress, burnout prevention, overwhelmed professionals, digital overwhelm, constant notifications, decision fatigue, productivity and burnout, work boundaries, mental exhaustion, healthy habits for busy professionals
13 min
June 26 261. You Don’t Need to Earn Rest: The Productivity Lie That’s Keeping You Exhausted
Do you feel guilty when you rest? Do you find yourself saying things like, "I'll relax after I finish this project." Or, "I'll take a day off once work slows down." Or what about, "I'll rest when I finally get caught up." Hint: You will almost never be caught up.
If so, you're not alone. Many high-achievers have unknowingly adopted the belief that rest is something they have to earn. The problem? That mindset often keeps us stuck in a cycle of chronic stress, mental exhaustion, and nervous system dysregulation.
In this episode of Making Shift Happen, we're unpacking one of the biggest productivity myths out there: that your worth is tied to your output. The truth is that recovery isn't a reward for hard work - it's a requirement for sustainable performance. Whether you're trying to improve your health, become more consistent with exercise, perform better at work, or simply feel like yourself again, learning how to rest without guilt may be one of the most important skills you develop.
Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself - I'm also here to help!
🎧 What You’ll Learn in This Episode:
Why so many high-achievers believe they have to "earn" rest
The hidden cost of constantly pushing through
How chronic stress impacts your nervous system and performance
Why recovery is one of the most productive things you can do
Five "permission slips" to help you redefine your relationship with rest
Practical ways to create recovery before burnout happens
Check out these other relevant episodes:
259. How to Stay Consistent When You Don't Feel Like It
255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
Do you have nutrition and fitness goals? I'm your coach!
If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
#ShredStrong: Our Next Month Starts on Monday, July 6, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!
Keywords: nervous system regulation, chronic stress recovery, productivity and burnout, why rest is important, recovery for high achievers, stress management, overwhelmed professionals, work-life balance, mental exhaustion, nervous system health
16 min
June 19 260. Why You Can’t Find Time to Workout
Do you constantly feel too busy to exercise? Are your workouts the first thing to disappear when life gets hectic?
If so, in this episode of Making Shift Happen, we discuss why so many busy professionals struggle to prioritize fitness and health, and how to create a realistic schedule that supports long-term consistency.
You'll learn why "finding time" doesn't work, how your calendar reflects your priorities, and simple strategies to schedule workouts without guilt, overwhelm, or perfectionism.
Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself - I'm also here to help!
🎧 What You’ll Learn in This Episode:
Why busy professionals struggle to make time for exercise
The biggest scheduling mistakes people make
How to prioritize health when life feels overwhelming
The minimum effective dose of exercise for health and longevity
Why consistency matters more than perfection
How to schedule workouts around energy, not motivation
Building realistic habits that fit a busy life
Check out these other relevant episodes:
259. How to Stay Consistent When You Don't Feel Like It
258. The Optimization Trap: Why Doing More Isn't Helping
255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
Do you have nutrition and fitness goals? I'm your coach!
If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
#ShredStrong: Our Next Month Starts on Monday, July 6, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!
Keywords: how to make time for exercise, busy professional fitness, how to stay consistent with workouts, exercise for busy people, health and fitness habits, work life balance and exercise, scheduling workouts, fitness for professionals, healthy habits for busy adults
14 min
June 12 259. How to Stay Consistent When You Don’t Feel Like It
How do you stay consistent when you don't feel motivated? In this episode of Making Shift Happen, we're discussing one of the most important skills for long-term success: learning how to show up even when you don't feel like it.
Whether you're trying to improve your fitness, build healthier habits, grow your business, or simply become more consistent, relying on motivation alone isn't enough. Sustainable progress comes from taking action despite imperfect circumstances. You'll learn simple, practical strategies to overcome resistance, stop waiting for the perfect moment, and build the kind of self-trust that creates lasting results.
Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself - I'm also here to help!
🎧 What You’ll Learn in This Episode:
Why motivation is unreliable
The difference between motivation and consistency
How to build self-trust through action
Why lowering the bar can improve habit adherence
The Five-Minute Rule for overcoming procrastination
How to stop negotiating with yourself
Why progress is messy (and why that's okay!)
Simple ways to stay consistent during stressful seasons of life
Check out these other relevant episodes:
258. The Optimization Trap: Why Doing More Isn't Helping
255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
Do you have nutrition and fitness goals? I'm your coach!
If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
#ShredStrong: Our Next Month Starts on Monday, July 6, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!
Keywords: how to stay consistent, motivation vs discipline, habit formation, overcoming procrastination, self discipline, consistency tips, mindset for success, healthy habits, personal growth, behavior change
15 min
June 05 258. The Optimization Trap: Why Doing More Isn’t Helping
Do you feel like you're constantly searching for the next supplement, habit, routine, or biohack to improve your health and performance through optimization?
In this episode of Making Shift Happen, we explore the hidden stress of optimization culture and why many high-achievers are accidentally making themselves more overwhelmed in the pursuit of self-improvement. You'll learn why the basics still matter most, how over-optimization can contribute to nervous system dysregulation, and the five foundational habits that create sustainable health, energy, and performance.
Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself - I'm also here to help!
🎧 What You’ll Learn in This Episode:
Why optimization culture creates more stress
The difference between fundamentals and biohacks
How overthinking health can contribute to nervous system dysregulation
The 5 foundational habits that matter most
Why simplicity often outperforms complexity
Check out these other relevant episodes:
257. Are You High Functioning but Actually Exhausted? Nervous System Signs You're Ignoring
255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
Do you have nutrition and fitness goals? I'm your coach!
If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
#ShredStrong: Our Next Month Starts on Monday, July 6, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!
Keywords: nervous system regulation, stress management for high achievers, biohacking burnout, wellness overwhelm, optimization culture, healthy habits for busy professionals, chronic stress recovery, simplify your health, nervous system audit, self-improvement burnout
25 min
May 29 257. Are You High Functioning But Actually Exhausted? Nervous System Signs You’re Ignoring
You don’t have to be completely burned out or exhausted to have a dysregulated nervous system.
In this episode of Making Shift Happen, we explore the subtle and often overlooked signs of nervous system overload in high-achieving people like you. From feeling “wired but tired” to constant overstimulation, poor recovery, irritability, and mental exhaustion, this episode breaks down how chronic stress can quietly impact your health and performance.
You’ll learn practical ways to improve nervous system regulation, reduce stress stacking, and recognize the signs of overload before complete burnout occurs.
Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself - I am here to help!
🎧 What You’ll Learn in This Episode:
Subtle signs of nervous system dysregulation
Why high-achievers normalize chronic stress
The connection between stress and recovery
How overstimulation impacts energy and focus
Practical ways to regulate your nervous system
Check out these other relevant episodes:
256. The Invisible Stressors keeping You Exhausted
255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
Do you have nutrition and fitness goals? I'm your coach!
If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
#ShredStrong: Our Next Month Starts on Monday, June 1, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!
Keywords: nervous system regulation, stress management, decision fatigue, overstimulation, mental overload, digital overwhelm, high achiever stress, how to reduce stress, nervous system overload
23 min
May 22 256. The Invisible Stressors Keeping You Exhausted: What Your Nervous System Is Tracking That You Aren’t
Feeling constantly overwhelmed, mentally exhausted, or unable to relax?
In this episode of Making Shift Happen, we explore the hidden stressors impacting your nervous system every day - including digital overload, multitasking, notifications, decision fatigue, and overstimulation.
You’ll learn how chronic low-level stress accumulates, why your nervous system may feel stuck in survival mode, and practical ways to reduce stress and improve recovery without overhauling your life.
Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself. Just take it already!
🎧 What You’ll Learn in This Episode:
What invisible stressors are
How overstimulation impacts nervous system regulation
Why multitasking and decision fatigue increase stress
The importance of transitions and recovery
Practical ways to reduce stress and improve energy
Check out these other relevant episodes:
255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
251. Why You Feel Exhausted but Can't Relax
Do you have nutrition and fitness goals? I'm your coach!
If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
#ShredStrong: Our Next Month Starts on Monday, June 1, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!
Keywords: nervous system regulation, stress management, decision fatigue, overstimulation, mental overload, digital overwhelm, high achiever stress, how to reduce stress, nervous system overload
26 min
May 15 255. Your Brain Is Addicted to Being Busy: Why High Achievers Struggle to Slow Down
Do you struggle to relax, sit still, or truly disconnect from work, training, and constant stimulation?
In this episode of Making Shift Happen, we explore why high achievers often become addicted to being busy and how chronic stress and nervous system dysregulation can make slowing down feel uncomfortable.
You’ll learn how busyness impacts recovery, performance, energy, and mental health. Plus, you'll learn practical strategies to regulate your nervous system and create more sustainable routines.
Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself. Just take it already!
🎧 What You’ll Learn in This Episode:
Why high achievers struggle to slow down
The nervous system effects of chronic busyness
Signs your brain is addicted to being busy and constant stimulation
How constant productivity impacts recovery
Simple ways to regulate your nervous system daily
Check out these other relevant episodes:
253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
251. Why You Feel Exhausted but Can't Relax
250. You Can't Out-train a Fried Nervous System
Do you have nutrition and fitness goals? I'm your coach!
If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
#ShredStrong: Our Next Month Starts on Monday, June 1, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!
Keywords: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, overwhelmed and exhausted, burnout vs stress, nervous system overload
Maybe you're asking yourself the following questions - if so, listen in!
how to calm nervous system after stress
how to regulate my nervous system
why am I so overwhelmed
24 min
May 08 254. You Took the Nervous System Audit… Now What? A Simple Plan to Feel Less Stressed and More Regulated
If you’ve taken my Nervous System Audit and realized you’re more stressed, overwhelmed, or dysregulated than you thought, then this episode is for you. 😉
In this episode of Making Shift Happen, I break down what to actually DO after recognizing signs of nervous system overload. Awareness is great, but action is better. You’ll learn practical strategies to improve nervous system regulation, reduce stress stacking, improve recovery, and build sustainable energy without overhauling your entire life.
Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself. Just take it already!
🎧 What You’ll Learn in This Episode:
What nervous system dysregulation actually means
Why stress stacking keeps you overwhelmed
Simple ways to regulate your nervous system daily
How recovery improves performance and consistency
Why small habits matter more than extreme routines
Check out these other relevant episodes:
253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
251. Why You Feel Exhausted but Can't Relax
250. You Can't Out-train a Fried Nervous System
Do you have nutrition and fitness goals? I'm your coach!
If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
#ShredStrong: Our Next Month Starts on Monday, June 1, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE!
Keywords: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, endurance athlete fatigue, overtraining vs recovery, overwhelmed and exhausted, burnout vs stress, nervous system overload
Maybe you're asking yourself the following questions - if so, listen in!
how to calm nervous system after stress
nervous system reset techniques
how to regulate my nervous system
why am I so overwhelmed
20 min

About Making Shift Happen

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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…

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Making Shift Happen

Making Shift Happen episodes

About Making Shift Happen