Making Shift Happen

Making Shift Happen

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

  • 52. What to Focus on in the Off-Season
    For many of us, it's the off-season, which is an excellent time to reflect on what would benefit you the most and what your body or training may need. Managing your off-season could lead to an amazing season ahead. Today, I outline 7 things to focus on in the off-season to make the best of it.
    In this episode, I talk about professional mountain biking coach Joanna Yates (who I interviewed on episode 28 on overcoming fear on and off the bike here), and you can learn more about her online mountain bike skills coaching on her website here (https://www.joannajyates.com/).
    Here are some other episodes you may want to listen to:
    51. How to Slay Your Goals in the New Year
    48. How to Have Fun with Your Workouts
    44. How to Dress to Train in the Cold
    32. How Balance Impacts Performance (+How to Improve Yours)
    7. Is Strength Training Important for Cyclists?
    Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Thanks again for listening - it means so much to me to be at episode 52 already!
     
    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.
    33 min
  • 51. How to Slay Your Goals in the New Year
    You know it's that time of year again for many of you: goal setting time! But, do you have the tendency to fall off your goals wagon after just a week or two? Let's change that for you by switching what you focus on when it comes to your goal setting.
    Here are some other episodes you may want to listen to:
    Episode 47. 10 Ways to Track Progress Besides Body Weight
    Episode 43. Saying "No" in Order to Say "Yes"
    Lastly, if you found this episode helpful, then please subscribe and share it. Thanks again for listening!
     
    The Next #ShredStrong Phase Starts January 10th! Deadline to Join is Jan 7th!
    The next phase of #ShredStrong starts on Monday, January 10th, and I'd love for you to join! I can help make your training easier to manage and get done, helping you get stronger on and off the bike in the process. You can join one of two tracts: a bodyweight+bands+dumbbells tract, or a barbell tract (which also uses bodyweight, bands, and dumbbells). You can learn more here, as well as pay and join to be a part of the team! I hope to see you on the team! The deadline to join is January 7th.
     
    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.
    19 min
  • 50. How to Workout When Time is Limited
    Time is elusive, which means your workouts may suffer or not even happen at all. In this episode, I offer some simple tips on how to workout when time is limited. The key here is to be okay with doing "enough," and getting over that "all or nothing" way of thinking.
    Here are some other episodes you may want to listen to:
    48. How to Have Fun with Your Workouts
    35. 10 Ways to Handle Stressful Weeks
    Lastly, if you found this episode helpful, then please subscribe and share it. I'd be so grateful if you did!
     
    The Next #ShredStrong Phase Starts January 10th!
    The next phase of #ShredStrong starts on Monday, January 10th, and I'd love for you to join! I can help make your training easier to manage and get done, helping you get stronger on and off the bike in the process. You can join one of two tracts: a bodyweight+bands+dumbbells tract, or a barbell tract (which also uses bodyweight, bands, and dumbbells). You can learn more here, as well as pay and join to be a part of the team! I hope to see you on the team! The deadline to join is January 7th.
     
    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.
    29 min
  • 49. Four Ways to Eat More Protein
    Protein is one of the most difficult macronutrients to include and increase in your diet, but these 4 tips can help you make it easier. By just adding a little bit more protein to your day, you will find that you may have less cravings, better recovery and sleep, and are less hungry in general.
    Here is another episode I did on protein that you may want to listen to:
    4. How Much Protein Should I Eat and Why?
    Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you.
     
    The Next #ShredStrong Phase Starts January 10th!
    The next phase of #ShredStrong starts on Monday, January 10th, and I'd love for you to join! I can help make your training easier to manage and get done, helping you get stronger on and off the bike in the process. You can join one of two tracts: a bodyweight+bands+dumbbells tract, or a barbell tract (which also uses bodyweight, bands, and dumbbells). You can learn more here, as well as pay and join to be a part of the team! I hope to see you on the team! 
     
    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.
    22 min
  • 48. How to Have Fun with Your Workouts
    If you forget how to have fun with your workouts, you are missing out! Listen to this episode to learn my three tips on how to have fun with your workouts so every training session won't feel like an absolute chore (or leave you bored). This will also help prevent burn-out and injury in the process, so what's not to love about this episode?
    Here are some other episodes that you may want to check-out pertaining to this topic:
    37. How important is Upper Body Strength Training for Mountain Biking
    23. "Have to" Versus "Get to" Mindset Shift
    20. How to manage Training and Fuel Yourself as a Mountain Biker
    7. Is Strength Training Important for Cyclists?
    How will you show up and have FUN in your training this week?
    Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you.
     
    The Next #ShredStrong Phase Starts January 10th!
    The next phase of #ShredStrong starts on Monday, January 10th, and I'd love for you to join! I can help make your training easier to manage and get done, helping you get stronger on and off the bike in the process. You can join one of two tracts: a bodyweight+bands+dumbbells tract, or a barbell tract (which also uses bodyweight, bands, and dumbbells). You can be added to the waitlist by clicking here to learn more and get allllll the info on the next phase.
     
    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
  • 47. 10 Ways to Track Progress Besides Body Weight
    Finding ways to track progress besides body weight can make a huge impact on how you approach your overall mindset behind your progress. Learning not to fret about the number on the scale can make your journey less stressful, and maybe even more enjoyable. These non-scale metrics are often called Non-Scale Victories, and they could be the breath of fresh air you need in your life.
    Here are some other episodes that you may want to check-out pertaining to this topic:
    16. F*ck the Scale
    18. Focus on Progress Not Expectations
    What metrics do you like to use to track progress besides body weight? Please share them with me, as I'd love to hear from you.
    Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your support!
    #ShredStrong started!
    The first phase of #ShredStrong started on October 11th, and it has been so good so far! I've already had several athletes reach out to me to let me know how much stronger they're feeling on their rides and in general in life, and I'm here for it. If you missed out on this most recent cycle, don't worry, because the next cycle starts soon! Stay tuned for details on it - it starts in January!
     
    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
  • 46. Why You Should Embrace the Suffering
    Learning how to embrace the suffering is a huge part of racing and training in general. Mindset is everything. It can be something you can more easily change in your racing and training. So, let's take a look at how you can make some small adjustments in your training approach to help embrace the suffering even more.
    Here are a few episodes that you may want to check-out:
    34. Shift Your Mindset About Losing
    30. Race to Finish Mentality 
    How do you embrace the suffering? How will you choose to embrace the suffering this week or in your next race? Do you have some ideas for small changes you can make in order to help you progress.
    Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your support!
    #ShredStrong started!
    #ShredStrong started on October 11th, and I'm enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don't worry. The next cycle release will be in January to get you through the end of winter and into the springtime.
    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
  • 45. How to Handle Holiday Eating
    The holidays should not be an all-consuming part of your eating or lifestyle plan. In this episode, I give you some tips on how to handle holiday eating with greater ease.
    A few episodes that explore eating with mindfulness or related topics include the following:
    41. Food Isn't "Good" or "Bad"
    19. Should You Have Restriction or Restraint with Food?
    16. F*ck the Scale
    12. 5 Simple Steps to Mindful Eating
    Do you have any tips on how you handle eating and drinking around the holidays?
    Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your support!
    #ShredStrong started!
    #ShredStrong started on October 11th, and I'm enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don't worry. The next cycle release will be in January to get you through the end of winter and into the springtime.
    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.
    27 min
  • 44. How to Dress to Train in the Cold
    Don't let cold weather stop you from training or doing the methods of intentional movement that bring you joy. Instead, figure out how to dress to train in the cold weather so your training doesn't suffer.
    Another episode that explore indoor or winter training include:
    29. 4 Ways to Optimize Your Indoor Rides
    How do you dress to stay warm? Do you have any tips that work for you?
    Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your support!
    #ShredStrong started!
    #ShredStrong started on October 11th, and I'm enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don't worry. The next cycle release will be in January to get you through the end of winter and into the springtime.
    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
  • 43. Saying “No” in Order to Say “Yes”
    Saying "no" in order to say "yes" to things in your life is a mindset shift that you may find useful. Sometimes, jut switching the script on what saying "no" empowers you to do can really change how you view the stressors in your life in general. What will you say "no" to in order to say "yes" to yourself?
    Some other episodes that explore managing stress and keeping things simple include:
    36. What are Your Non-Negotiables to Handle Stress?
    34. 10 Ways to Handle Stressful Weeks
    Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for you and your support!
    #ShredStrong started!
    #ShredStrong started on October 11th, and I'm enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don't worry. The next cycle release will be in January to get you through the end of winter and into the springtime.
    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.
    17 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…