Making Shift Happen

Making Shift Happen

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

  • 16. F*ck the Scale
    We just wrapped up Stress Awareness Month in April. But, in this episode I'm talking about another potential stressor: the scale. F*ck the scale as the ONLY source of information regarding your progress. There are so many other things you can use to determine your progress.
    Give this episode a listen as I dive in and get quite heated (no apologies for the F-bombs) about how the scale should NOT be the only source of information regarding your weight loss, weight gain, or overall health journey. I outline the things you can use as more dependable metrics, empowering you even more.
    If you want to read the blog I wrote that inspired this podcast, read it here: https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/
    Here's the study I reference in this episode about inadequate sleep being a risk factor for obesity.
     
    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!
    Finally, say it with me: F*CK THE SCALE.
    32 min
  • 16. F*ck the Scale
    We just wrapped up Stress Awareness Month in April. But, in this episode I'm talking about another potential stressor: the scale. F*ck the scale as the ONLY source of information regarding your progress. There are so many other things you can use to determine your progress.

    Give this episode a listen as I dive in and get quite heated (no apologies for the F-bombs) about how the scale should NOT be the only source of information regarding your weight loss, weight gain, or overall health journey. I outline the things you can use as more dependable metrics, empowering you even more.

    If you want to read the blog I wrote that inspired this podcast, read it here: https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/

    Here's the study I reference in this episode about inadequate sleep being a risk factor for obesity.

     
    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!
    Finally, say it with me: F*CK THE SCALE.

    32 min
  • 15. Soulful Scientist Dr. Nicole Garneau Talks About Transformation and Mental Health
    April is Stress Awareness Month. And in this episode, I'm talking with Dr. Nicole Garneau, who earned her PhD in Genetics. The Soulful Scientist and I talk about transformation and mental health and ways to identify and find your own success.
    Sometimes, batching your time like I talked about in episode 10, isn't what will work for YOU, but Nicole and I talk about ways to identify what works for you to master your day. (Hint: it takes some experimenting.) We also talk about Nicole's latest creation, "The Soulful Scientist's Guide To..."
    The Soulful Scientist's Guide To... is an online "school" designed for people looking to go deeper to understand personalized and specific topics, from both a scientific and soul-forward perspective. The transformational goal of each course is for students to feel empowered to take action now, and have the concrete tools to do so.
    Pre-sign up for the *free* Soulful Scientists Guide To Depression 101 by clicking here.
    Subscribe to Dr. Nicole's School to stay up-to-date on upcoming course launches. Launches include Anxiety 101 and Failure to Setback to Success, a scientific approach to designing your unique success through the lens of mental health. Subscribe here: https://soulful-scientists-guide-to.teachable.com/?src=Shift.
    For daily doses of science, soul and humor, follow Dr. Nicole (@DocGarneau) wherever you social:
    Instagram: https://www.instagram.com/docgarneau/
    TikTok: https://www.tiktok.com/@docgarneau?lang=en
    Facebook: https://www.facebook.com/docgarneau/
    If you want to read the article Dr. Nicole wrote that we mentioned in this episode, click here; the article starts at the bottom right corner of page 7.
    Listen in on this episode if you want to shine a light on transformation and mental health.
     
    Merchandise Launch!
    I'm releasing my first apparel launch with most of the proceeds going to No Kid Hungry. The store is open from Monday, April 12 - April 26, 2021.
    Go here to check out the tanks, tees, raglan tees, technical shirts, and sweatshirts that are on sale now (everything is SUPER soft and are higher-quality materials!): http://shifthumanperformance.deco-apparel.com
    Again, the cart closes on April 26th, so grab your gear now to help support No Kid Hungry. Thanks for your support!
     
    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 helpful for you, please leave a 5-star review and a brief description of what was helpful for you - it would mean so much to me and help me get this podcast out to reach more ears.
    42 min
  • 15. Soulful Scientist Dr. Nicole Garneau Talks About Transformation and Mental Health
    April is Stress Awareness Month. And in this episode, I'm talking with Dr. Nicole Garneau, who earned her PhD in Genetics. The Soulful Scientist and I talk about transformation and mental health and ways to identify and find your own success.

    Sometimes, batching your time like I talked about in episode 10, isn't what will work for YOU, but Nicole and I talk about ways to identify what works for you to master your day. (Hint: it takes some experimenting.) We also talk about Nicole's latest creation, "The Soulful Scientist's Guide To..."

    The Soulful Scientist's Guide To... is an online "school" designed for people looking to go deeper to understand personalized and specific topics, from both a scientific and soul-forward perspective. The transformational goal of each course is for students to feel empowered to take action now, and have the concrete tools to do so.

    Pre-sign up for the *free* Soulful Scientists Guide To Depression 101 by clicking here.

    Subscribe to Dr. Nicole's School to stay up-to-date on upcoming course launches. Launches include Anxiety 101 and Failure to Setback to Success, a scientific approach to designing your unique success through the lens of mental health. Subscribe here: https://soulful-scientists-guide-to.teachable.com/?src=Shift.

    For daily doses of science, soul and humor, follow Dr. Nicole (@DocGarneau) wherever you social:

    Instagram: https://www.instagram.com/docgarneau/

    TikTok: https://www.tiktok.com/@docgarneau?lang=en

    Facebook: https://www.facebook.com/docgarneau/

    If you want to read the article Dr. Nicole wrote that we mentioned in this episode, click here; the article starts at the bottom right corner of page 7.

    Listen in on this episode if you want to shine a light on transformation and mental health.

     
    Merchandise Launch!
    I'm releasing my first apparel launch with most of the proceeds going to No Kid Hungry. The store is open from Monday, April 12 - April 26, 2021.
    Go here to check out the tanks, tees, raglan tees, technical shirts, and sweatshirts that are on sale now (everything is SUPER soft and are higher-quality materials!): http://shifthumanperformance.deco-apparel.com

    Again, the cart closes on April 26th, so grab your gear now to help support No Kid Hungry. Thanks for your support!

     

    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 helpful for you, please leave a 5-star review and a brief description of what was helpful for you - it would mean so much to me and help me get this podcast out to reach more ears.
    42 min
  • 14. Master Your Morning to Manage Your Stress
    April is Stress Awareness Month. So, in this episode, you'll learn easy ways to master your morning to manage your stress.
    I talked about managing stress through your breath in episode 13. But all too often, the morning time is the best time to manage your stress from the start. Listen for some tips on how to master your morning, and therefore your entire day, right here.
    In addition to batching your time like I talked about in episode 10, mastering your mornings is where you can feel like you have greater control over your entire day. Are you ready to master your morning to manage your stress?
    If you want to read more on how to master your mornings, check out The Perfect Day Formula from Craig Ballantyne. His approach helped me transform my mornings years ago. Thanks a million, Craig.
     
    Merchandise Launch!
    I'm releasing my first apparel launch with most of the proceeds going to No Kid Hungry. The store is open from Monday, April 12 - April 26, 2021.
    Go here to check out the tanks, tees, raglan tees, technical shirts, and sweatshirts that are on sale now (everything is SUPER soft and are higher-quality materials!): http://shifthumanperformance.deco-apparel.com
    Again, the cart closes on April 26th, so grab your gear now to help support No Kid Hungry. Thanks for your support!
     
    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 helpful for you to shift your mornings to be more in alignment with your goals, please leave a 5-star review and a brief description of what was helpful for you - it would mean so much to me and help me get this podcast out to reach more ears.
    18 min
  • 14. Master Your Morning to Manage Your Stress
    April is Stress Awareness Month. So, in this episode, you'll learn easy ways to master your morning to manage your stress.

    I talked about managing stress through your breath in episode 13. But all too often, the morning time is the best time to manage your stress from the start. Listen for some tips on how to master your morning, and therefore your entire day, right here.

    In addition to batching your time like I talked about in episode 10, mastering your mornings is where you can feel like you have greater control over your entire day. Are you ready to master your morning to manage your stress?

    If you want to read more on how to master your mornings, check out The Perfect Day Formula from Craig Ballantyne. His approach helped me transform my mornings years ago. Thanks a million, Craig.

     
    Merchandise Launch!
    I'm releasing my first apparel launch with most of the proceeds going to No Kid Hungry. The store is open from Monday, April 12 - April 26, 2021.
    Go here to check out the tanks, tees, raglan tees, technical shirts, and sweatshirts that are on sale now (everything is SUPER soft and are higher-quality materials!): http://shifthumanperformance.deco-apparel.com

    Again, the cart closes on April 26th, so grab your gear now to help support No Kid Hungry. Thanks for your support!

     

    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 helpful for you to shift your mornings to be more in alignment with your goals, please leave a 5-star review and a brief description of what was helpful for you - it would mean so much to me and help me get this podcast out to reach more ears.
    18 min
  • 13. Box Breathing and Other Ways to Manage Stress
    Stress is almost impossible to eliminate, but we can do something about it: we can manage it. We need to manage our stress before our stress manages us. Fortunately, we have a tool that we can use at any time to help relax ourselves, and it's free and available any time: our breath.
    We can do breath work at ANY time and ANY place. You can do it while walking, working, in a meeting, watching a movie, or while driving. Any time you feel a surge of stress or overwhelm, give this a try.
    Box Breathing and ASMR video
    Here's a short (2-minute) guided video that details the specifics: Box breathing video. Be sure to save or bookmark that video to use any time.
    Outside of box breathing or other breath work, there are other things we can do to help reduce your stress. Give this episode a listen for some ideas! One of the ideas I talk about is to watch an ASMR video, like soap cutting (ASMR is short for autonomous sensory meridian response). It's when you get a tingly feeling on your scalp; it's relaxing).
    Merchandise Launch!
    For the first time, I'm releasing an apparel launch with some of the proceeds going to No Kid Hungry. The store is open from Monday, April 12 - April 26, 2021.
    Go here to check out the tanks, tees, raglan tees, technical shirts, and sweatshirts that are on sale now (everything is SUPER soft and are higher-quality materials!): http://shifthumanperformance.deco-apparel.com
    Again, the cart closes on April 26th, so grab your gear now to help support this organization!
    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.
    10 min
  • 13. Box Breathing and Other Ways to Manage Stress
    Stress is almost impossible to eliminate, but we can do something about it: we can manage it. We need to manage our stress before our stress manages us. Fortunately, we have a tool that we can use at any time to help relax ourselves, and it's free and available any time: our breath.
    We can do breath work at ANY time and ANY place. You can do it while walking, working, in a meeting, watching a movie, or while driving. Any time you feel a surge of stress or overwhelm, give this a try.



    Box Breathing and ASMR video
    Here's a short (2-minute) guided video that details the specifics: Box breathing video. Be sure to save or bookmark that video to use any time.
    Outside of box breathing or other breath work, there are other things we can do to help reduce your stress. Give this episode a listen for some ideas! One of the ideas I talk about is to watch an ASMR video, like soap cutting (ASMR is short for autonomous sensory meridian response). It's when you get a tingly feeling on your scalp; it's relaxing).

    Merchandise Launch!
    For the first time, I'm releasing an apparel launch with some of the proceeds going to No Kid Hungry. The store is open from Monday, April 12 - April 26, 2021.
    Go here to check out the tanks, tees, raglan tees, technical shirts, and sweatshirts that are on sale now (everything is SUPER soft and are higher-quality materials!): http://shifthumanperformance.deco-apparel.com

    Again, the cart closes on April 26th, so grab your gear now to help support this organization!

    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.
    10 min
  • 12. 5 Simple Steps to Mindful Eating
    In this episode, I introduce my 5 simple steps to mindful eating, using my 5-S Plan.
    I know the word "mindfulness" can feel so esoteric and like something you can't really identify, but I assure you it doesn't have to be. Mindfulness around your eating is something that you can include at every meal, if you wish. Or, it can simply be something that you are more aware of, should stress or other emotions come up for you during a meal.
    So, listen to this and learn how to stop scrolling and start being more present with your meals. Really, mindfulness around your meals does not have to be complex. Taking these steps will keep it simple and manageable, and so much less overwhelming.
    Want to Read About This?
    If you want to read my blog on this topic, check it out here: https://shifthumanperformance.com/2017/06/02/5-steps-to-mindful-eating/
    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.
    12 min
  • 12. 5 Simple Steps to Mindful Eating
    In this episode, I introduce my 5 simple steps to mindful eating, using my 5-S Plan.
    So, listen to this and learn how to stop scrolling and start being more present with your meals.

    Want to Read About This?
    If you want to read my blog on this topic, check it out here: https://shifthumanperformance.com/2017/06/02/5-steps-to-mindful-eating/

    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.
    12 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…