Making Shift Happen

Making Shift Happen

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

  • 62. How Do I Use Visualization?
    In episode 61, I talked about 10 tips to overcome fear after a crash - visualization was one of those tips. In this episode, I expand on how you can use visualization. It is a fantastic success tool used by some of the best mountain bikers and athletes around the world. The good news visualization doesn't have to be some strange or elusive tool, either. To help, I'll give you some easy steps to start visualizing your way to success. Use this skill the next time you come across a feature on the trail that is challenging for you, and let me know how it goes.
    Here are some other episodes you may want to listen to related to this topic:
    61. How do You Overcome Fear After a Crash?
    28. Overcoming Fear On+Off the Bike with Joanna Yates
    If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you!
    Want to learn more about my #ShredStrong program?
    Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise I only email an average of about 1-2 times a month).
    Want to Connect With Me?
    Finally, if you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.
    20 min
  • 61. How Do You Overcome Fear After a Crash?
    Fear after a crash is natural - it helps keep you alive. Instead of trying to banish fear, change your management of fear by using these 10 tips.
    If you want to learn more about the professional mountain biker that I talked about, Rémy Métailler, check out his YouTube here. He does some wild things on the bike!
    Some mental health professionals I trust about performance include Dr. Lisa Lewis, Dawn Fletcher, and Dr. Ricki Walker.
    Finally, if you want to learn more about the Rider to Racer program, brought to you by VIDA MTB Series, check it out here.
    Here's another episode you may want to listen to related to this topic:
    28. Overcoming Fear On+Off the Bike with Joanna Yates
    If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you!
    Want to learn more about my #ShredStrong program?
    Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program specifically for mountain bikers. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise I only email an average of about 1-2 times a month).
    Want to Connect With Me?
    Finally, if you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.
    42 min
  • 60. Habits + What Deserves Your Attention
    It takes time to establish habits. One thing that hands-down helps me stay focused on a goal or a habit I’m trying to establish is to ask myself one simple question, which I share in today's episode. Spoiler alert: It all boils down to your habits and attention, and discerning between the things that deserve your attention.
    Here are some other episodes you may want to listen to related to this topic:
    59. You Don't Have to be Good at Everything
    51. How to Slay Your Goals in the New Year
    If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you!
     
    You Missed the Winter Session of #ShredStrong that Started on January 10th!
    Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.
     
    Want to Connect With Me?
    Finally, if you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.
    16 min
  • 59. You Don’t Have to be Good at Everything
    You don't have to be good at everything. You can do things simply because you enjoy doing them. I know this may sound mind-blowing, but imagine if you had hobbies and sports you did because you simply enjoyed doing them. How amazing would that feel? =
    Here are some other episodes you may want to listen to related to this topic:
    58. Should You Aim for Better or Best?
    51. How to Slay Your Goals in the New Year
    If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you!
     
    You Missed the Winter Session of #ShredStrong that Started on January 10th!
    Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.
     
    Want to Connect With Me?
    Finally, if you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.
    21 min
  • 58. Should You Aim for Better or Best?
    As we're in the midst of February, motivation can be low right now - so, considering the perspective of aiming for better or best is worth a look. In this episode, I discuss extrinsic versus intrinsic motivation, and how focusing on mastery instead of victory can make a difference.
    So, ask yourself: will you strive to be better or the best?
    Here are some other episodes you may want to listen to related to this topic:
    52. What to Focus on in the Off-Season
    51. How to Slay Your Goals in the New Year
    To check out Adam Grant's Instagram post click here.
    To learn more about Dr. Lisa Lewis, click here.
    To learn more about Self-Determination Theory, read more here.
    If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you!
     
    You Missed the Winter Session of #ShredStrong that Started on January 10th!
    Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.
     
    Want to Connect With Me?
    Finally, if you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.
    18 min
  • 57. How to Recover from Multiple Active Days
    Learning how to recover from multiple active days in a row is key to ensuring that you can keep showing up, no matter what. Today, I share my top three tips to help you recover every day you put in an effort - on and off the bike, trail, or doing whatever brings you absolute joy.
    To read more about the meta-analysis on tart cherry juice for endurance sports performance and recovery, read more here.
    If you're looking for an eye mask to help with your sleep, check out Manta Sleep here or find a simple silk eye mask. Silk will keep your face cool temperature-wise and help to not dry your skin oil and make you appear more wrinkly.
    For ear plugs to comfortably sleep in, check out Happy Ears here. Get their Discovery Pack to explore which size works for your ear. Bonus: they're more eco-friendly since they're reusable.
    To try some parasympathetic breath work, check this video out from Dr. John Rusin.
    To try a couch stretch, check this video out for guidance.
    Here are some other episodes you may want to listen to related to this topic:
    52. What to Focus on in the Off-Season
    4. How Much Protein Should I Eat and Why?
    If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I'm so grateful for you!
     
    You Missed the Winter Session of #ShredStrong that Started on January 10th!
    Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.
     
    Want to Connect With Me?
    Finally, if you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.
    46 min
  • 56. 3 Mistakes I Made When I Started Lifting
    Mistakes are just mis-takes - much like when you film a movie and you need to have a number of takes to get a scene right, the same thing is applied to life in general. I takes practice to get it right or as close as you can to what you want.
    So, along the way, especially when trying something new, expect some bumps. Expect some mistakes - but consider them mis-takes and feedback, not failure.
    Today, I’ll share some mis-takes I made along the way, and maybe these will resonate with you to pause and reflect on some of the mis-takes you have made along the way, and how you can rectify and course-correct things for you if you’re newer to lifting weights or a seasoned pro.
    Here are some other episodes you may want to listen to related to this topic:
    52. What to Focus on in the Off-Season
    31. Q+A on Collagen Protein
    7. Is Strength Training important for Cyclists?
    4. How Much Protein Should I Eat and Why?
    3. Will Lifting Weights Make You Bulky?
    Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I'm so grateful for you!
     
    You Missed the Winter Session of #ShredStrong that Started on January 10th!
    Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.
     
    Want to Connect With Me?
    Finally, if you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.
    20 min
  • 55. How to Build Confidence in the Gym
    The gym can be intimidating AF, but it doesn’t have to be. Today, I’ll talk about some tips of my own, as well as some tips from my athletes on how to make it less intimidating and to build more confidence in the gym. 
    Here are some other episodes you may want to listen to:
    52. What to Focus on in the Off-Season
    48. How to Have Fun with Your Workouts
    Don't forget that confidence in the gym is also built in the gym. You have to keep showing up! It is a practice, and with some consistency, it makes a difference.
    Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I'm so grateful for you!
     
    You Missed the Winter Session of #ShredStrong that Started on January 10th!
    Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.
     
    Want to Connect With Me?
    Finally, if you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.
    23 min
  • 54. Simple Nutrition Tips for Fat Loss
    Seeking fat loss doesn't mean you are a part of any toxic diet culture - it just means you are seeking some fat loss. No big deal. But, how do you do it safely and without driving yourself mad? In this episode, I offer five simple tips for fat loss.
    Here are some other episodes you may want to listen to:
    49. Four Ways to Eat More Protein 
    47. 10 Ways to Track Progress Besides Body Weight
    41. Food Isn't "Good" or "Bad"
    19. Should You Have Restriction or Restraint with Food?
    4. How Much Protein Should I Eat and Why?
    Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I am so grateful for you!
     
    You Missed the Winter Session of #ShredStrong that Started on January 10th!
    Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.
     
    Want to Connect With Me?
    Finally, if you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.
    32 min
  • 53. Does Work-Life Balance Exist?
    Regardless of what you think about work-life balance, there's resounding evidence that long working hours are harmful to all involved. In this episode, I talk about the ways you can pause, reflect, and establish your own priorities to make work-life balance a thing in your life.
    This is the Harvard Business Review article that I reference in this episode: https://hbr.org/2021/01/work-life-balance-is-a-cycle-not-an-achievement
    Here are some other episodes you may want to listen to:
    51. How to Slay Your Goals in the New Year
    32. How Balance Impacts Performance (+How to Improve Yours) - yes, pun intended ;)
    Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I am so grateful from the bottom of my heart.
     
    You Missed the Winter Session of #ShredStrong that Started on January 10th!
    Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I'll miss you. Be sure you're on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email about 1-2 times a month on average.
     
    Want to Connect With Me?
    Finally, if you have any questions, send me an email at [email protected] or DM me on Instagram @shifthumanperformance.
    Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you're ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.
    30 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…