Making Shift Happen

Making Shift Happen

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

  • 42. What to do When Life Gets Busy
    Life gets busy and can be overwhelming in a flash. But what you do when life gets busy can make a difference in you freezing and not doing anything, or taking some small steps to help yourself. In this episode, I share my recommendation for keeping things simple and manageable.
    And, yes, I am crying in the image above. Not from stress, but from witnessing the beauty of the mountains from the gondola in Vail on my 40th birthday a couple of years ago. But, let's just pretend I'm crying from stress for the purposes of this episode. ;)
    Some other episodes that explore stress include:
    25. How to Know When to Take a Rest Day or Train
    35. 10 Ways to Handle Stressful Weeks
    36. What are Your Non-Negotiables to Handle Stress?
    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
  • 41. Food Isn’t “Good” or “Bad”
    Food has no morality - it isn't "good" or "bad." Food just is.
    Your relationship with food can dictate a lot. So, this episode explores some questions you can ask yourself to further dive deeper into what this looks like for you.
    Some other episodes that explore food and nutrition include:
    19. Should You Have Restriction or Restraint with Food?
    20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
    How to Build the 'Perfect' Meal - Part 1 and How to Build the 'Perfect' Meal - Part 2
    Some questions to ask include:
    What are some historical influences you have regarding food from your childhood? How did your family and friends influence this? What is your current relationship with food?
    So, explore some of these questions and how you eat. This exploration could shine some light on your approach to whether food isn't good or bad to you.
    Lastly, if you found this episode helpful, then please subscribe and share it. I'm so grateful for your support.
    #ShredStrong started last week!
    #ShredStrong started on October 11th, and I am loving the new balance and stability work I'm doing alongside my athletes! If you missed out on this new cycle, no worries. The next cycle release will be in 3 months 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.
    34 min
  • 40. How to Warm-Up Before Strength Workouts
    How you warm-up for your strength session can ultimately dictate how well your strength session goes. if you start off your training session with some aches, pains, and tightness, how good do you think your workout will feel?
    A thorough and specific warm-up helps you ease into your training by quieting any soreness, increasing your range of motion, and getting you primed to move.
    A couple of other episodes in which I reference strength training that are worth checking include:
    20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
    7. Is Strength Training Important for Cyclists? 
    What are some common spots of aches, pains, or muscle soreness before your workouts? Do you warm-up before your training sessions - why or why not? I dare you to try a specific warm-up for just 10 minutes this week and see what a difference it makes for you.
     
    #ShredStrong started last week!
    #ShredStrong started on October 11th, and I am loving the new balance and stability work I'm doing alongside my athletes!
    If you missed out on this new cycle, no worries. The next cycle release will be in 3 months 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.
    If you found this episode helpful, then please subscribe and share it. I'm so grateful for your support.
    30 min
  • 39. Where are Your Watts Coming From?
    Watts are what measures your power on the bike. In order to move your bike, you need to apply force to the pedals, which is what generates power (or watts) on the bike. 
    If you think of it in terms of an equation: Power = force (the pressure applied to the pedals) / time (cadence or RPM you pedal).
    No matter how you apply power to the pedals, you want to be EFFICIENT when you do so. This means your pedal stroke should be as efficient as possible. Also, your body should be functioning as efficiently as possible in the process. By listening to the signals your body is giving you, you're more able to see what you may need to focus on when it comes to your strength training and mobility program.
    Where do you feel more of the aches and pains in your body during or after your bikes rides?
    A few other episodes I reference watts and power in the past are worth checking out if you haven't heard them yet:
    29. 4 Ways to Optimize Your Indoor Bike Rides
    20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
    7. Is Strength Training Important for Cyclists? 
    #ShredStrong starts this week!
    #ShredStrong is starting on Monday, October 11th, and I could not be happier and more excited to start a new cycle with my athletes! It's my signature periodized training program for mountain bikers, and I can't wait to see my athletes set more PRs and crush their climbs. LFG!
    If you missed out on this new cycle, no worries. You can wait for the next release in about 3 months for the next cycle to start (inJanuary).
     
    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.
    If you found this episode helpful, then please subscribe and share it. I'm so grateful for your support.
    26 min
  • 38. Why Your Core Is Crucial For Everything
    Your core strength is crucial for everything you do with your body. It helps you generate stability, power, and keep your body safe in all planes of movement. Listen to this episode to learn why the core is crucial for everything and what some exercises are that can help you get more stability and strength in your core.
    These other episodes may interest you, so check them out:
    20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
    7. Is Strength Training Important for Cyclists? 
    With a strong core, you're able to be prepared to handle your bike over the toughest trails while mountain biking, and it provides the best stability for your body in the bent-over position over your bike when you're in the ready or "attack" position.
    What's your favorite core exercise?
     
    Join #ShredStrong today!
    #ShredStrong is starting! It's my signature periodized training program for mountain bikers that starts on October 11th. DEADLINE TO JOIN IS WEDNESDAY, OCTOBER 6TH! This is the same training program I follow, and my athletes see PRs on their rides and crush their climbs to show up to race day or their weekly ride with friends, ready to roll.
    Click here to pay for your first month ($49) and to join the badasses already in the #ShredStrong program. Or, buy 6 months of the program for $39 a month when you buy all 6 months at once ($239) by clicking here. Let's effing go! 
     
    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.
    If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.
    25 min
  • 37. How Important is Upper Body Strength for Mountain Biking
    All too often, athletes focus on their lower body strength for mountain biking, neglecting upper body strength altogether. This not only puts you at risk for injury, but it also reduces your power and ability to perform at the top of your potential. Listen to this episode to understand WHY upper body strength is needed in mountain biking (and really any cycling-specific sport).
    A few other episodes may interest you, so check these out:
    29. 4 Ways to Optimize Your Indoor Bike Rides
    20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
    7. Is Strength Training Important for Cyclists? 
    By having upper body strength and stability, you are more prepared to handle the terrain you encounter in mountain biking as well as be more resilient if you crash.
    Out of curiosity, what's your favorite part to exercise in your upper body? For me, it's definitely shoulders.
     
    Join #ShredStrong today!
    #ShredStrong is starting! It's my signature periodized training program for mountain bikers that starts on October 11th. DEADLINE TO JOIN IS WEDNESDAY, OCTOBER 6TH! This is the same training program I follow, and my athletes see PRs on their rides and crush their climbs to show up to race day or their weekly ride with friends, ready to roll.
    Click here to pay for your first month ($49) and to join the badasses already in the #ShredStrong program. Or, buy 6 months of the program for $39 a month when you buy all 6 months at once ($239) by clicking here. Let's effing go! 
     
    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.
    If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.
    27 min
  • 36. What are Your Non-Negotiables to Handle Stress?
    Like last week's episode outlined, stress happens, but you can manage it as best as you are able to by setting your non-negotiables to handle stress. Non-negotiables don't have to be complex, and they should align with your overarching goals - helping you to always keep your goal the goal.
    A few other episodes may interest you, so check these out:
    35. 10 Ways to  Handle Stressful Weeks
    10. Get More Done by Batching Your Time
    13. Box breathing and Other Ways to manage Stress
    By setting your non-negotiables to handle stress, you'll be more aligned with your goals, and better able to manage your stressful weeks with ease. My hope is that this episode helps you manage your lifestyle habits with less stress.
     
    Join the waitlist for #ShredStrong
    #ShredStrong is my signature periodized training program for mountain bikers that starts on October 11th. This is the same training program I follow, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs and show up to race day or their weekly ride with friends, ready to roll. Click here to join the waitlist for #ShredStrong, and be the first to get access to this kick-ass program.
    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.
    If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.
    20 min
  • 35. 10 Ways to Handle Stressful Weeks
    Stress happens, and unfortunately, your life cannot be completely stress-free. These ten tips on how to handle stress in your moments of overwhelm can be key in helping keep you on track for your goals. So, instead of wishing for no stress at all, try to find ways you can manage your stress as best as possible. A few other episodes may interest you, so check these out:
    10. Get More Done by Batching Your Time
    27: The One Recovery Tool You're Not Using But Should (I talk about breath work in this episode)
    13. Box breathing and Other Ways to manage Stress
    My hope is that this episode helps you discover how to handle stress in those overwhelming times so they're not so consuming.
     
    Join the waitlist for #ShredStrong
    #ShredStrong is my signature periodized training program for mountain bikers that starts on October 11th. This is the same training program I follow, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs and show up to race day or their weekly ride with friends, ready to roll. Click here to join the waitlist for #ShredStrong, and be the first to get access to this kick-ass program.
    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.
    If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.
    26 min
  • 34. Shift Your Mindset About Losing
    Losing is a word that holds a fair amount of negativity. What if you can shift your mindset about losing? What if you can consider if you lost or if you got beat? There is a difference.
    A few other episodes may interest you, so check these out:
    Episode 7. Is Strength Training Important for Cyclists? (this is a sign for you to sign-up to learn more about the #ShredStrong program I'm launching in October!)
    30: Race to Finish Mentality
    25: Take a Damn Rest Day
    Here's to a new perspective and hopefully shifting your mindset about losing.
     
    Join the waitlist for #ShredStrong
    #ShredStrong is my signature periodized training program for mountain bikers that starts on October 11th. This is the same training program I follow, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs and show up to race day or their weekly ride with friends, ready to roll.
    Click here to join the waitlist for #ShredStrong, and be the first to get access to this kick-ass program.
     
    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.
    If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.
    19 min
  • 33. How to Prep on Race Day
    Let's talk about the importance of the often-neglected art of how to prep on race day: the warm-up. It's the phase of your training and racing that you almost always want to skip. Well, don't do that.
    Skipping a proper warm-up can leave you feeling much less ready and primed to GO on race day. So, try to make this a priority on your next race day or at your next training ride or session.
    Here's a link to my (somewhat awkward) YouTube video on how to prep on race day using my WARP warm-up method: https://youtu.be/r3QzREm5fg0. Remember, check the notes on YouTube to see the details of the WARP warm-up, and you can save this warm-up easily on your phone. The more you do it, the better you will feel ready to GO when it comes to starting your ride or race.
    A few other episodes may interest you, so check these out:
    Episode 7. Is Strength Training Important for Cyclists? (this is a sign for you to sign-up to learn more about the #ShredStrong program I'm launching in October!)
    30: Race to Finish Mentality
    32: How Balance Impacts Performance (+ How to Improve Yours)
    Armed with this information, I am hopeful that you will be primed and ready for your next race, so LET'S GO!
     
    Join the waitlist for #ShredStrong
    #ShredStrong is my signature periodized training program for mountain bikers that starts on October 11th. This is the same training program I follow, and I love it because it works. I may be biased, but my athletes also see PRs on their rides as well as crush their climbs and show up to race day ready to roll.
    I'll also soon release my #Moderation365 nutrition program to help you learn how to navigate and develop a healthier relationship with food to trust yourself.
    Click here to join the waitlist for #ShredStrong, and be the first to get access to this kick ass program.
     
    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.
    If you found this episode helpful, then please subscribe and share it. I'm endlessly grateful for your support.
    28 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…