Making Shift Happen

Making Shift Happen

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

  • 82. Getting Through the Hardest Part
    The beginning of anything is the hardest part. In this episode, I share my top tips for getting through it, successfully.
    Here are some other episodes on mindset and overcoming things that are worth listening to:
    75. Who vs Why: Who Do You Want to Be?
    60. How to Have a Growth vs. Fixed Mindset 
    Do You Want to Work With Me?
    If you're ready to 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.
    Do you want to learn more about my #ShredStrong program?
    #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 just started our newest cycle on June 13th, but you can 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!
    10 min
  • 81. How to Handle Comparing Yourself to Others
    Comparing yourself to others is normal! But how you handle comparing yourself to others - and what you do about it - is what will make all the difference in the world. Listen in to learn how to handle comparisonitis constructively.
    Here are some other episodes on mindset to listen to:
    75. Who vs Why: Who Do You Want to Be?
    70. Don't Should All Over Yourself
    60. How to Have a Growth vs. Fixed Mindset 
    Do You Want to Work With Me?
    If you're ready to 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.
    Do you want to learn more about my #ShredStrong program?
    #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 just started our newest cycle on June 13th, but you can 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
  • 80. Part 3: How to Fuel After Bike Rides
    In the last two episodes, you learned all about how to fuel before and during bike rides, and in this episode, we are talking about how to fuel after bike rides! You will want to aim for a 4:1 ratio of carbs to protein ideally, and I will talk all about this and give you some examples of what to eat, and what I like to eat.
    I also give you some tips on what to do when you don't tolerate eating or chewing after bike rides or hard efforts.
    Here are two other episodes to listen to related to fueling effectively:
    79. How to Fuel During Bike Rides
    78. How to Fuel Before Bike Rides
    69. Meal Prep Made Easy in 3 Steps
    Here are some links to the goodies I shared in this episode:
    Enduro Bites (use the code KATES for 20% off your first order!) - check out their vanilla protein powder - it's also plant-based so very friendly for vegans or folks who are sensitive or allergic to dairy!
    Skratch makes a recovery beverage (that's also available in horchata?!) which you can see here.
    Do You Want to Work With Me?
    If you're ready to 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.
    Do you want to learn more about my #ShredStrong program?
    #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 just started our newest cycle on June 13th, but you can 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!
    14 min
  • 79. Part 2: How to Fuel During Bike Rides
    In the last episode, you got a sneak peak into how to fuel before bike rides, and in this episode, we are talking about how to fuel during bike rides! In this episode, I give you a specific range of carbs to aim for in your snacks on the bike, especially for bike rides lasting longer than 2 hours.
    Of course, this is based on a few variables, but please know that this is why it is important to experiment and test things out for yourself! And guess what? You can do that on your next bike ride. ;)
    Here are two other episodes to listen to related to fueling effectively:
    78. Part 1: How to Fuel Before Bike Rides
    69. Meal Prep Made Easy in 3 Steps
    Here are some links to the goodies I shared in this episode:
    Enduro Bites (use the code KATES for 20% off your first order!) - my favorite products are Beta Red and the fig and dark chocolate Enduro Bites
    TheFeed.com
    Check out this Feed Zone Portables recipe for a glimpse into some of the recipes offered in this stellar recipe book: https://www.triathlete.com/nutrition/recipes/feed-zone-portables-denver-rice-cake/
    Do You Want to Work With Me?
    If you're ready to 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.
    Do you want to learn more about my #ShredStrong program?
    #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 just started our newest cycle on June 13th, but you can 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!
    27 min
  • 78. Part 1: How to Fuel Before Bike Rides
    Learning how to fuel before bike rides can impact your performance not only on, but also off the bike. It doesn't have to be complicated, either. In this episode, I break it down to the bare essentials of things to focus on, so you have actionable things to try before your next rides.
    Here are two other episodes to listen to related to fueling effectively:
    76. Can You Diet for Too Long?
    69. Meal Prep Made Easy in 3 Steps
    Do You Want to Work With Me?
    If you're ready to 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.
    Do you want to learn more about my #ShredStrong program?
    #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 just started our newest cycle on June 13th, but you can 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
  • 77. How to Modify Training When Highly Stressed
    Stress is all too real for many of you right now, myself included. Ask yourself: do you need to modify training when highly stressed?
    Current events and news can really damper your mood, making you feel helpless and overwhelmed... not leaving much in the energy tank for yourself and your training. But what if you still have training you want to do? how do you handle all of it when stress is high? Let's talk about it, using the 4 questions I share to check-in with yourself.
    Here are some other episodes to listen to related to stress and training:
    74. Are You Overtraining?
    53. Does Work-Life Balance Exist
    50. How to Workout When Time is Limited
    42. What to do When Life Gets Busy
    36. What are Your Non-Negotiables to Handle Stress?
    35. 10 Ways to Handle Stressful Weeks
    Want to Work With Me?
    If you're ready to make some lasting and sustainable changes in your life, then apply to work with me by clicking here.
    Do you want to learn more about my #ShredStrong program?
    #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 just started our newest cycle on June 13th, but you can 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 about 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
  • 76. Can You Diet for Too Long?
    Can you diet for too long? The short answer is YES! Let's dive in deeper on this topic to see if you diet for too long, have signs of under-eating, and what you can do about it. There are ways you can avoid dieting for too long and still see the results you seek, while not jeopardizing your performance and results.
    Here are the links referenced in this episode for calculating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) in order to help you get a better idea of your caloric needs:
    https://www.sailrabbit.com/bmr/
    https://tdeecalculator.net/
    https://www.precisionnutrition.com/nutrition-calculator
    Here are some other episodes to listen to related to diet and nutrition:
    69. Meal Prep Made Easy in 3 Steps
    54. Simple Nutrition Tips for Fat Loss
    49. Four Ways to Eat More Protein
    47. 10 Ways to Track Progress Besides Body Weight
    Want to Work With Me?
    If you're ready to make some lasting and sustainable changes in your life, then apply to work with me by clicking here.
    Do you want to learn more about my #ShredStrong program?
    #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 just started our newest cycle on June 13th, but you can 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 about 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!
    30 min
  • 75. Who vs Why: Who do You Want to be?
    Who do you want to be? Habits help you determine how you show up for yourself every day. Are you showing up for the person you want to become?
    If your goals are not being met, or you're having a difficult time establishing new habits, then you may need to look at who you want to be instead of only focusing on your "why." In today's episode, I break down the framework for habits and building simpler and more accessible habits, while also determining who you want to be.
    Here are some other episodes to listen to related to habit building:
    63. What are You Willing to Sacrifice for a Goal?
    60. Habits and What Deserves Your Attention
    51. How to Slay Your Goals in the New Year
    10. Get more Done by Batching Your Time
    Want to Work With Me?
    If you're ready to make some lasting and sustainable changes in your life, then apply to work with me by clicking here.
    Do you want to learn more about my #ShredStrong program?
    #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 just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I promise not to spam you, since I only email an average of about 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
  • 74. Are You Overtraining?
    Are you overtraining without realizing it? Do your legs ever feel heavy (like I talked about in my last episode), or are you bored, have a difficult time concentrating, difficulty sleeping, low energy, or any of the other symptoms I share in this episode? If so, then you may be overtraining and not overreaching, which is putting you at risk for illness, injury, and burnout. Listen to this episode to learn how to identify overtraining and what to do about it.
    Here are some other episodes to listen to related to overtraining and preventing it:
    73. Causes of Leg Fatigue When Mountain Biking
    4. How Much Protein Should I Eat and Why?
    Do you want to learn more about my #ShredStrong program?
    #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). Learn more and join here: https://shredstrong.lpages.co/shredstrong/. The deadline to join was on Friday, June 10th, because we start the next phase on Monday, June 13th, but you can still join for a few more days if you don't mind joining a little late. Better late than never, right?
    You can also join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).
    Want to Work With Me?
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer for you to make sustainable and lasting changes to your health, wellness, and performance. If you're ready to make some changes in your life, then apply to work with me by clicking here.
    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
  • 73. Causes of Leg Fatigue When Mountain Biking
    It's that time of year again when most of you are riding your bike more, and maybe you're noticing your leg fatigue while mountain biking. In this episode, I break down the potential causes of leg fatigue, and what you can do to address each of these things, one step at a time.
    Here are some other episodes to listen to related to some of the ideas I talk about to prevent leg fatigue while mountain biking:
    69. Meal Prep Made Easy in 3 Simple Steps
    7. Is Strength Training Important for Cyclists?
    4. How Much Protein Should I Eat and Why?
    Do you want to learn more about and join my #ShredStrong program?
    #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). Learn more and join here: https://shredstrong.lpages.co/shredstrong/. Deadline to join is Friday, June 10th, because we start the next phase on Monday, June 13th!
    You can also join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).
    Want to Work With Me?
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer for you to make sustainable and lasting changes to your health, wellness, and performance. If you're ready to make some changes in your life, then apply to work with me by clicking here.
    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

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…