Making Shift Happen

Making Shift Happen

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

  • 6. Inclusivity in Mountain Biking with Brooke Goudy
    This episode is my first - and certainly not my last - interview, and I'm so excited to share it with you. In this episode, I chat about BIPOC inclusivity in mountain biking. Let's talk about the importance of creating a safe space in the mountain biking community for cyclists who are Black, Indigenous, and People of Color (BIPOC). I am by no means an expert in this space, but I'm joined by someone who is: Brooke Goudy.
    About Brooke Goudy
    Brooke is a co-founder of the local Black Girls Do Bike chapter in Denver, Colorado. She is a fellow mountain biker and cycling enthusiast, and she brings so much joy to the trails with her 1,000-watt personality. Give this episode a listen to learn more about the work she does for Black women and BIPOC inclusivity in mountain biking.
    Please give Brooke a follow on Instagram @brookegoudy. You can learn more about Black Girls Do Bike at https://www.blackgirlsdobike.com/ and follow the local Denver chapter that Brooke leads on Instagram @bgbddenver.
    Also, VIDA MTB Series is launching a huge effort with their BIPOC and LGBTQ-led Impact Committee in 2021. They're helping create a safe, supportive, and educational space in the sport of mountain biking. Here's our mission statement so you can get an idea of what's in store:
    The VIDA Impact Committee is committed to dismantling racism and creating safe spaces for Black, Indigenous, Women of Color (BIWOC), and LGBTQ+ in the mountain biking community. We educate, train, and activate coaches, ambassadors, and individuals to invest in interrupting racism, bigotry, and prejudice whenever encountered. We elevate BIWOC and LGBTQ+ voices and support diversity, equity, and inclusion to make mountain biking accessible to all.
    Brooke's Sponsors
    Brooke Goudy would also love to give a HUGE shout-out to her sponsors in 2021. These sponsors are helping her tackle the Great Divide mountain bike ride (with over 3k miles and 200k vertical feet in climbing from Canada to Mexico!):
    Yeti Cycles
    WTB (Wilderness Trail Bikes)
    VIDA MTB Series
    Pearl Izumi
    Now, I challenge you to be brave enough to have this conversation with yourself and your friends. Be a part of the conversation to help make mountain biking a safer, inclusive, and more diverse community. Also, learn how to train like Brooke does for all of her adventures by listening to this episode here.
    If you have any questions, send me an email at [email protected]. Follow me on Instagram @shifthumanperformance or on Facebook at https://www.facebook.com/shifthumanperformance/.
    Visit my website at www.shifthumanperformance.com to learn more about me and how I can help guide you from being a busy ass to more of a badass, both on and off the bike.
    53 min
  • 6. Inclusivity in Mountain Biking with Brooke Goudy
    This episode is my first - and certainly not my last - interview, and I'm so excited to share it with you. In this episode, I chat about inclusivity in mountain biking, and the importance of creating a safe space in the mountain biking community for cyclists who are Black, Indigenous, and People of Color (BIPOC). I am by no means an expert in this space, but I'm joined by someone who is: Brooke Goudy.
    About Brooke Goudy
    Brooke is a co-founder of the local Black Girls Do Bike chapter in Denver, Colorado. She is a fellow mountain biker and cycling enthusiast, and she brings so much joy to the trails with her 1,000-watt personality. Give this episode a listen to learn more about the work she does for Black womxn.

    Please give Brooke a follow on Instagram @brookegoudy. You can learn more about Black Girls Do Bike at https://www.blackgirlsdobike.com/ and follow the local Denver chapter that Brooke leads on Instagram @bgbddenver.

    As we mention in the episode, VIDA MTB Series is launching a huge effort with their BIPOC and LGBTQ-led Impact Committee in 2021. They're helping create a safe, supportive, and educational space in the sport of mountain biking. Here's our mission statement so you can get an idea of what's in store:
    The VIDA Impact Committee is committed to dismantling racism and creating safe spaces for Black, Indigenous, Womxn of Color (BIWOC), and LGBTQ+ in the mountain biking community. We educate, train, and activate coaches, ambassadors, and individuals to invest in interrupting racism, bigotry, and prejudice whenever encountered. We elevate BIWOC and LGBTQ+ voices and support diversity, equity, and inclusion to make mountain biking accessible to all.
    Brooke's Sponsors
    Brooke Goudy would also love to give a HUGE shout-out to her sponsors in 2021. These sponsors are helping her tackle the Great Divide mountain bike ride (with over 3k miles and 200k vertical feet in climbing from Canada to Mexico!):

    Yeti Cycles
    WTB (Wilderness Trail Bikes)
    VIDA MTB Series
    Pearl Izumi

    In closing, I challenge you to be brave enough to have this conversation with yourself and your friends. Be a part of the conversation to help make mountain biking a safer, inclusive, and more diverse community.

    If you have any questions, send me an email at [email protected]. Follow me on Instagram @shifthumanperformance or on Facebook at https://www.facebook.com/shifthumanperformance/.

    Visit my website at www.shifthumanperformance.com to learn more about me and how I can help guide you from being a busy ass to more of a badass, both on and off the bike.
    53 min
  • 5. Process Goals are the Answer to your Big Goals
    In today’s episode, we’re finding ourselves in the middle of February. So, New Year’s Resolutions are likely still continuing strong, or they’ve taken a nose dive. Either way, today’s podcast is meant to help you make your goals more actionable with tinier habits or process goals.
    I started to discuss this concept a bit in Episode 2 when I talked about going for the lowest hanging fruit for your goals. Today, we’re going to break down your big hairy goals into process goals. This makes your goals a reality without the overwhelm.
    If you want to read more on this topic, I recommend James Clear’s book, Atomic Habits. BJ Fogg’s book Tiny Habits is another great option. Both are excellent reads to helping you understand the dynamics behind setting goals for yourself into more incremental and actionable steps to help limit the overwhelm and to make your goals a reality.
    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.
    8 min
  • 5. Process Goals are the Answer to your Big Goals
    In today’s episode, we’re finding ourselves in the middle of February. So, New Year’s Resolutions are likely still continuing strong, or they’ve taken a nose dive. Either way, the main point with today’s podcast is to help you make your goals more actionable with tinier habits or process goals.
    I started to discuss this concept a bit in Episode 2 when I talked about going for the lowest hanging fruit for your goals. Today, we’re going to break down your big hairy goals into process goals. This makes your goals a reality without the overwhelm.
    If you want to read more on this topic, I recommend James Clear’s book, Atomic Habits. BJ Fogg’s book Tiny Habits is another great option. Both are excellent reads to helping you understand the dynamics behind setting goals for yourself into more incremental and actionable steps to help limit the overwhelm and to make your goals a reality.

    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.
    8 min
  • 4. How Much Protein Should I Eat and Why?
    Today, we’re diving into protein. How much you should get each day, why you should eat that much, as well as how you can eat that much protein and what ways you can build a meal using protein.
    The RDA vs. What an Athlete Needs
    Studies have shown we need more than the Recommended Daily Allowance (RDA). Here's a quick recap of the numbers I outline in this episode. (Special thanks to Examine.com for detailing these study outcomes so easily):
    If you’re sedentary, aim for 0.54-0.82g/lb or 1.2-1.8g/kg
    If you’re at a healthy weight range and active and want to maintain your weight, aim for 0.64-0.91g/lb for 1.4-2.0g/kg
    If you’re at a healthy weight, active, and want to build muscle, aim for 0.73-1.10g/lb or 1.6-2.4g/kg but up to 3.3g/kg if you’re an experienced lifter and want to minimize fat gain while bulking.
    If a healthy weight and active but seeking fat loss, aim for 0.73-1.1g/lb or 1.6-2.4g/kg
    If overweight or obese, aim for 0.54-0.68g/lb or 1.2-1.5g/kg - this is using your total body weight and not necessarily your lean mass.
    If pregnant, aim for 0.77-0.82g/lb or 1.7-1.8g/kg
    If breastfeeding, aim for at least 0.68g/lb for 1.5g/kg
    If vegan or mostly plant-based with your protein intake, then your requirements may be a bit higher than what I just outlined simply because plant-based proteins are less bioavailable due to their amino acids profile, which means your body doesn’t utilize the protein in the food as effectively as animal-based proteins.
    Looking at all of these numbers I just outlined, most people should aim for 0.73-1.1g of protein per pound of bodyweight. Basically, take 73-110% of your bodyweight and that’s your goal. Example: A 120lb woman needs 88-132g per day.
    My hope is that this episode gives you a better understanding of protein’s importance. Also, learn how much you should aim for each day, and how to get that much protein into your diet.
    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.
    17 min
  • 4. How Much Protein Should I Eat and Why?
    Today, we’re diving into protein - how much you should get each day, why you should eat that much, as well as how you can eat that much protein and what ways you can build a meal using protein.

    The RDA vs. What an Athlete Needs
    Studies have shown we need more than the Recommended Daily Allowance (RDA). Here's a quick recap of the numbers I outline in this episode (special thanks to Examine.com for detailing these study outcomes so easily):




    If you’re sedentary, aim for 0.54-0.82g/lb or 1.2-1.8g/kg
    If you’re at a healthy weight range and active and want to maintain your weight, aim for 0.64-0.91g/lb for 1.4-2.0g/kg
    If you’re at a healthy weight, active, and want to build muscle, aim for 0.73-1.10g/lb or 1.6-2.4g/kg but up to 3.3g/kg if you’re an experienced lifter and want to minimize fat gain while bulking.
    If a healthy weight and active but seeking fat loss, aim for 0.73-1.1g/lb or 1.6-2.4g/kg
    If overweight or obese, aim for 0.54-0.68g/lb or 1.2-1.5g/kg - this is using your total body weight and not necessarily your lean mass.
    If pregnant, aim for 0.77-0.82g/lb or 1.7-1.8g/kg
    If breastfeeding, aim for at least 0.68g/lb for 1.5g/kg
    If vegan or mostly plant-based with your protein intake, then your requirements may be a bit higher than what I just outlined simply because plant-based proteins are less bioavailable due to their amino acids profile, which means your body doesn’t utilize the protein in the food as effectively as animal-based proteins.



    Looking at all of these numbers I just outlined, most people should aim for 0.73-1.1g of protein per pound of bodyweight. Basically, take 73-110% of your bodyweight and that’s your goal. Example: A 120lb woman needs 88-132g per day.
    My hope is that this episode gives you a better understanding of protein’s importance, how much you should aim for each day, and how to get that much protein into your diet.

    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.
    17 min
  • 3. Will Lifting Weights Make You Bulky?
    This is one of the most common questions I get, because many women prefer to get toned over building strong muscle that takes up more space. So, will lifting weights make you bulky?
    Keep in mind that “bulky” is also a very subjective term. None of us can really define it, but it's up to you to define what it means to YOU. This is personal to your own body, not someone else's body. No one should tell you what your body should or should not look like. You don't have to listen to their BS.
    So, what do you think? Will lifting weights make you bulky?
    What are your goals with weight training anyways? Do you want to get more muscle? Do you want to look fuller or leaner? It ultimately depends on your goals.
    If you're a mountain biker, you can structure your training to be relevant to your sport. Check out this episode I did on how to structure your training and also fuel yourself on the bike. Click here to listen to that episode.
    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, apply to work with me by clicking here.
    11 min
  • 3. Will Lifting Weights Make You Bulky?
    This is one of the most common questions I get, because many women prefer to get toned over building strong muscle that takes up more space.
    Keep in mind that “bulky” is also a very subjective term. None of us can really define it, but it's up to you to define what it means to YOU.This is personal to your own body, not someone else's body.

    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, apply to work with me by clicking here.
    11 min
  • 2. How to Take Action with Your Goals
    Do you ever feel overwhelmed with your goals, or make plans to follow a new meal plan and fitness program, only to end up with a litany of saved programs on your computer, left unused?
    If so, this episode is for you.
    11 min
  • 2. How to Take Action with Your Goals
    Do you ever feel overwhelmed with your goals, or make plans to follow a new meal plan and fitness program, only to end up with a litany of saved programs on your computer, left unused?
    If so, this episode is for you.
    11 min

About Making Shift Happen

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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…