Making Shift Happen

Making Shift Happen

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

  • 22. How to Build the ‘Perfect’ Meal – Part 2
    In this episode, I follow-up on last week's episode, outlining an even simpler method to build the 'perfect' meal for your goals. This method uses your hand and not a food scale, making it even simpler and easier.
    Bringing awareness to what and how much you eat is crucial for you to get to your goals. (Plus, it's less of a headache.) The simplest way to bring awareness to what and how much you're eating is to build the perfect meal using this hand-eye method.
    If you want to read the blog I wrote about this topic, check it out here.
    And remember, protein is always first - it's the most important element to your meals. Listen to that episode here.
    Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update
    In the coming months, I'll release my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.
     
    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 this with a friend! I'm forever grateful for your support.
    32 min
  • 21. How to Build the ‘Perfect’ Meal – Part 1
    In this episode, we're talking about how to build the 'perfect' meal for your goals and current situation.
    I see way too many folks not eating enough throughout the day to sustain their energy levels, and they wonder why they have an energy crash in the afternoon regardless if they've gotten ample sleep. The key here is to keep your meals fairly balanced with protein, carbs, and fats, especially until you get consistent with the process. The best way to do that is to build the perfect meal using this simple method.
    If you want to read the blog I wrote about this topic, check it out here.
    I also cannot emphasize protein enough. Listen to that episode here.
    Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update
    In the coming months, I'll release my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.
     
    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 this with a friend! I'm forever grateful for your support.
    28 min
  • 20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
    Welcome to episode 20! This is monumental, so I'm trying something new in this episode by doing a Q+A format. Today, I'm answering questions sent in by my listeners about how to manage training and fuel yourself as a mountain biker and more.
    All too often, you can risk overtraining when you're training for a race or event, plus it can be tough to manage stomach issues on top of optimally fueling yourself during a race. So, this episode helps take out the guesswork so you know how to manage training and fuel yourself as a mountain biker.
    Next, to dive deeper into the additional topics that I talk about in this episode, check out these episodes:
    How Much Protein Should I Eat and Why? from Episode 4
    Episode 8: What to Do When You’re Not Motivated to Train (or do Anything)
    Episode 7: Is Strength Training Important for Cyclists?
    Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update
    In the coming months, I'll release my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.
     
    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 this with a riding buddy of yours! I'm forever grateful for your support.
    39 min
  • 20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
    Welcome to episode 20! This is monumental, so I'm trying something new in this episode by doing a Q+A format. Today, I'm answering questions sent in by my listeners about how to manage training and fuel yourself as a mountain biker and more.

    All too often, you can risk overtraining when you're training for a race or event, plus it can be tough to manage stomach issues on top of optimally fueling yourself during a race. So, this episode helps take out the guesswork so you know how to manage training and fuel yourself as a mountain biker.

    Next, to dive deeper into the additional topics that I talk about in this episode, check out these episodes:

    How Much Protein Should I Eat and Why? from Episode 4
    Episode 8: What to Do When You’re Not Motivated to Train (or do Anything)
    Episode 7: Is Strength Training Important for Cyclists?

    Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update
    In the coming months, I'll release my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you'll stay.

     

    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 this with a riding buddy of yours! I'm forever grateful for your support.
    39 min
  • 19. Should You Have Restriction or Restraint with Food?
    Should You Have Restriction or Restraint with Food? In this episode, I talk about how restriction or restraint with food can have varying outcomes with your diet. Restricting too much can lead you down a turbulent road of indulgence and bingeing that can further lead you down the road of yo-yo dieting (which is never any fun). Restraint, on the other hand, could be exactly what you seek for progress (and a better relationship with food).
    I also talk about how cravings may indicate that your body is in need of more energy (calories), it may be seeking an emotional outlet for support through food, or your body may also need to consume more protein since protein deficits also trigger cravings. If you want to learn more about how much protein is ideal for you (especially if you're an athlete or very active person), then listen to episode 4, How Much Protein Should I Eat and Why?here.
    If you want to read the blog I wrote on this topic several years ago (and it still applies today, imagine that), check it out here.
     
    Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update
    In the coming months, I'll be releasing my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you stay.
     
    Want to Connect With Me?
    Finally, if you have any questions to add for my podcast Q+A episode that's coming up, 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, you can always apply to work with me by clicking here.
    If you found this episode impactful for you, please subscribe and share! I'm forever grateful to have your support.
    15 min
  • 19. Should You Have Restriction or Restraint with Food?
    Should You Have Restriction or Restraint with Food? In this episode, I talk about how restriction or restraint with food can have varying outcomes with your diet. Restricting too much can lead you down a turbulent road of indulgence and bingeing that can further lead you down the road of yo-yo dieting (which is never any fun). Restraint, on the other hand, could be exactly what you seek for progress (and a better relationship with food).

    I also talk about how cravings may indicate that your body is in need of more energy (calories), it may be seeking an emotional outlet for support through food, or your body may also need to consume more protein since protein deficits also trigger cravings. If you want to learn more about how much protein is ideal for you (especially if you're an athlete or very active person), then listen to episode 4, How Much Protein Should I Eat and Why?here.

    If you want to read the blog I wrote on this topic several years ago (and it still applies today, imagine that), check it out here.

     
    Be the first to learn about my #Moderation365 program launch + join my newsletter to never miss an update
    In the coming months, I'll be releasing my #Moderation365 program to help you learn how to navigate food and develop a healthier relationship with food that allows you to trust yourself. Be the first to learn about this by joining my email list - I only email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you stay.

     

    Want to Connect With Me?
    Finally, if you have any questions to add for my podcast Q+A episode that's coming up, 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, you can always apply to work with me by clicking here.
    If you found this episode impactful for you, please subscribe and share! I'm forever grateful to have your support.
    15 min
  • 18. Focus on Progress Not Expectations
    In this episode, I talk about how you should focus on progress not expectations. All too often, you likely focus on your expectations of what you THINK your progress should be, which can be way off base from where progress should be for you. Or, you ignore the progress you've made altogether thus far.
    Does that sound like a good plan for you and your progress?
    No, not really.
    If you want to follow Sohee Lee, whom I mention in this episode, then follow her here - she's incredible.
    I also talk about progress and how the body weight scale shouldn't be your only metric of success in episode 16 here, titled F*ck the Scale.
     
    Join my newsletter and never miss an update
    I email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you stay.
     
    Want to Connect With Me?
    Finally, if you have any questions, shoot 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, you can always apply to work with me by clicking here.
    If you found this episode impactful for you, please subscribe and share! I'm forever grateful to have your support.
    9 min
  • 18. Focus on Progress Not Expectations
    In this episode, I talk about how you should focus on progress not expectations. All too often, you likely focus on your expectations of what you THINK your progress should be, which can be way off base from where progress should be for you. Or, you ignore the progress you've made altogether thus far.

    Does that sound like a good plan for you and your progress?

    No, not really.

    If you want to follow Sohee Lee, whom I mention in this episode, then follow her here - she's incredible.

    I also talk about progress and how the body weight scale shouldn't be your only metric of success in episode 16 here, titled F*ck the Scale.

     
    Join my newsletter and never miss an update
    I email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you stay.

     

    Want to Connect With Me?
    Finally, if you have any questions, shoot 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, you can always apply to work with me by clicking here.
    If you found this episode impactful for you, please subscribe and share! I'm forever grateful to have your support.
    9 min
  • 17. Why and How to Start Each Day with a Blank Slate
    In this episode, I talk about why and how you should try to start each day with a blank slate. This is a fresh perspective on the old philosophy of tabula rasa, or having a "blank slate," when it comes to experiences and preconceived notions. It's the idea that we learn through our experiences and hold onto those preconceived notions from those experiences.
    This idea of starting the day with a blank slate (what's called "blank slating") will hopefully shed some light on the process of starting each day fresh and without any expectations or baggage (or at least a hell of a lot less).
    If you want to learn about how I master my mornings (well, most of them, ha), then check out episode 14 here. Or, learn some more about how to batch your time to save energy and headspace in episode 10 here.
     
    Join my newsletter and never miss an update
    I email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you stay.
     
    Want to Connect With Me?
    Finally, if you have any questions, shoot 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, you can always apply to work with me by clicking here.
    If you found this episode impactful for you, please subscribe and share! I'm forever grateful to have your support.
    18 min
  • 17. Why and How to Start Each Day with a Blank Slate
    In this episode, I talk about why and how you should try to start each day with a blank slate. This is a fresh perspective on the old philosophy of tabula rasa, or having a "blank slate," when it comes to experiences and preconceived notions. It's the idea that we learn through our experiences and hold onto those preconceived notions from those experiences.

    This idea of starting the day with a blank slate (what's called "blank slating") will hopefully shed some light on the process of starting each day fresh and without any expectations or baggage (or at least a hell of a lot less).

    If you want to learn about how I master my mornings (well, most of them, ha), then check out episode 14 here. Or, learn some more about how to batch your time to save energy and headspace in episode 10 here.

     
    Join my newsletter and never miss an update
    I email my list 1-2 times a month, and I'd love to have you join for my monthly tips on nutrition, fitness, and health. Click here to join my list, and be the first to get these tips. You can unsubscribe at any time, but I bet you stay.

     

    Want to Connect With Me?
    Finally, if you have any questions, shoot 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, you can always apply to work with me by clicking here.
    If you found this episode impactful for you, please subscribe and share! I'm forever grateful to have your support.
    18 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…