Making Shift Happen

Making Shift Happen

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

  • 243. Navigating Concussions in Sports: Insights from an Expert
    In this episode, Liz Sampey (she/her), a Doctor of Physical Therapy and concussion specialist, shares her journey as an athlete and her experiences with concussion. Liz covers the basics of concussions and effective management strategies for recovery. Liz emphasizes the need for education and support in concussion care, highlighting the complexities of rehabilitation and the significance of addressing multiple systems affected by concussions. Lastly, Liz aims to empower athletes with knowledge to navigate recovery and promote a culture of safety in sports.
    Give Dr. Liz Sampey a follow on Instagram here and find out more info on her programs and coaching on her website here. Photo credit to Evan Wilson.
    Check out these other interviews:
    241. From Mountain Trails to Mindfulness with Karen Jarchow
    232. Annijke Wade: Advocating for All Cyclists
    181. From Pregnancy to Perimenopause with Holly Sato, MD
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Month Starts on Monday, March 2, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: Liz Sampey, Eliza Sampey, physical therapist, concussion, athlete, injury, resilience, rehabilitation, sports, physical therapy, brain injury, endurance sports, concussion management
    1 hr 3 min
  • 242. Why Winter Training Makes You Hungrier (and How to Fuel Smarter)
    Many cyclists notice an increase in hunger during winter training, even when riding fewer miles. This episode of Making Shift Happen explains why cold weather increases energy demands and how to fuel appropriately without fear of fat gain.
    Coach Jen breaks down the physiology of cold exposure, nervous system stress, and strength training, while offering simple, practical fueling strategies for mountain bikers and gravel cyclists training through winter.
    In this episode, we talk about
    Why cold temperatures increase calorie needs
    How winter training stress affects appetite
    Common fueling mistakes cyclists make in winter
    How to eat enough without over-tracking or restriction
    Why protein and meal timing can be more important to focus on
    How to prevent under-fueling and burnout
    Check out these other relevant episodes:
    236. How to Stay Motivated When Winter Days Get Short and Cold
    231. How to Maintain Bike Fitness Without Losing Motivation this Winter
    196. 5 Nutrition and Fitness Tips for Winter   
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Month Starts on Monday, March 2, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: winter training for cyclists, strength training for cyclists, winter training for athletes, endurance athlete mindset, winter nutrition, winter fueling
    15 min
  • 241. From Mountain Trails to Mindfulness with Karen Jarchow
    In this episode of Making Shift Happen, Jen Kates interviews Karen Jarchow, a professional cyclist and coach, about her journey from professional racing to embracing a holistic approach to life and coaching. They discuss the importance of emotional and spiritual health, the power of breathwork, and Karen's personal experiences with transformation and connection. Karen shares insights into her coaching philosophy and the development of her program, Where Spirit Meets Sport, which integrates mindfulness and holistic wellness into athletic training.
    Give Karen a follow on Instagram @karenjarchow.coaching and find out more info on her programs and coaching on her website karen-jarchow.com. Be sure to subscribe to her newsletter to stay in touch with her!
    Check out these other interviews:
    232. Annijke Wade: Advocating for All Cyclists
    181. From Pregnancy to Perimenopause with Holly Sato, MD
    165. Women's Mountain Bike Network: Making an Impact for Women in Mountain Biking
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Month Starts on Monday, February 2, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: Karen Jarchow, holistic health, breathwork, emotional health, spiritual health, professional cycling, coaching, mindfulness, transformation, connection, Making Shift Happen
    1 hr 16 min
  • 240. The Winter Training Identity Shift: From All-or-Nothing to Consistently Strong
    Winter training doesn’t fail because cyclists are lazy - it fails because expectations are unrealistic. In this episode of Making Shift Happen, Coach Jen Kates explores how identity-based habits can help cyclists stay consistent, strong, and motivated through the winter months without burning out. Instead of chasing perfection, this episode reframes winter training as a season for durability, strength, and habit-building.
    In This Episode, You’ll Learn:
    Why all-or-nothing thinking shows up during winter
    How identity-based habits improve consistency
    What “showing up” really looks like in winter training
    Why winter is the foundation for spring fitness
    How small habits compound into big gains
    Check out these other relevant episodes:
    239. A Simple No-BS Way to Set Goals That Actually Stick
    150. Using Your Core Values to Set Goals
    108. Two Things Wrong With Your Goals
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Month Starts on Monday, February 2, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: new year fitness for cyclists, winter training for cyclists, strength training for cyclists, winter training for athletes, endurance athlete mindset, identity-based habits, habit-building, perfection, all-or-nothing mentality
    12 min
  • 239. A Simple No-BS Way to Set Goals that Actually Stick
    January is here, and so are the goals. But if you’ve ever felt overwhelmed, paralyzed, or burned out by goal setting before February even hits, then this episode is for you.
    In this episode, Coach Jen breaks down a simple, sustainable approach to goal setting inspired by identity-based habits popularized by James Clear, without the pressure, perfectionism, or overplanning.
    Instead of asking “What do I want to achieve?”We ask the better question: “Who do I need to become, and what does that person do daily?”
    In This Episode, You’ll Learn:
    Why most New Year’s goals fail by February
    How identity-based goal setting creates long-term success
    How to define the “version of you” who has already reached your goals
    What daily habits actually matter (and which ones don’t)
    How to simplify your goals
    Why consistency beats motivation every time
    Check out these other relevant episodes:
    150. Using Your Core Values to Set Goals
    108. Two Things Wrong With Your Goals
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 
    Keywords: holiday fitness for cyclists, mindful eating for athletes, memories over macros, holiday nutrition for cyclists, winter training for cyclists, strength training for cyclists, food freedom for athletes, endurance athlete nutrition mindset
    10 min
  • 238. Memories Over Macros: How to Enjoy the Holidays Without Losing Your Fitness Goals
    The holidays can feel like a minefield for athletes trying to balance fitness goals, family time, and food freedom. In this episode of Making Shift Happen, coach Jen Kates breaks down how to navigate holiday eating and training with confidence using the “memories over macros” mindset.
    Instead of tracking every bite or throwing structure out the window, you’ll learn how to practice mindful eating, recognize hunger cues, choose foods you truly enjoy, and maintain fitness with simple, realistic non-negotiables. This episode is perfect for cyclists and active adults who want to enjoy the holidays and feel strong heading into the new year.
    In this episode, you’ll learn:
    Why tracking macros during the holidays often increases stress instead of results
    How mindful eating helps regulate hunger and fullness cues
    The power of slowing down meals to improve digestion and satisfaction
    How to intentionally choose holiday foods you genuinely enjoy
    Why “memories over macros” leads to better long-term consistency
    How to set 2-3 simple non-negotiables that keep fitness goals intact
    How strength training and light structure can support holiday balance
    Check out these other relevant episodes:
    234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
    226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
    221. How to Develop Durability on the Bike
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 
    Keywords: holiday fitness for cyclists, mindful eating for athletes, memories over macros, holiday nutrition for cyclists, winter training for cyclists, strength training for cyclists, food freedom for athletes, endurance athlete nutrition mindset
    12 min
  • 237. How to Recover After a Hard Training Block
    Just finished a hard training block (like the Rapha Festive 500) and feel completely wrecked? In this episode, Coach Jen breaks down how cyclists should recover after intense training blocks so you can absorb your fitness gains instead of burning out.
    Whether you’re a gravel cyclist, mountain biker, or endurance athlete stacking big winter miles, this episode covers science-backed recovery strategies including sleep, nutrition, nervous system regulation, parasympathetic breathwork, mobility, and how to safely return to training intensity.
    Learn how to calm your central nervous system, speed up recovery, prevent injury, and maintain motivation after demanding bike challenges, without losing the fitness you worked so hard to build.
    In this episode, you’ll learn:
    Why recovery is where cycling fitness actually improves
    How the Rapha Festive 500 (and similar challenges) stress the nervous system
    Signs you need recovery vs. more training
    How parasympathetic breathwork accelerates recovery
    Simple breathing drills to calm the CNS after hard rides
    What to eat after a heavy training block
    How to structure recovery days without losing fitness
    When to safely reintroduce intensity
    Why mental recovery matters just as much as physical recovery
    Check out these other relevant episodes:
    234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
    226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
    221. How to Develop Durability on the Bike
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 
    Keywords: cycling recovery strategies, how to recover after hard cycling training, Rapha Festive 500 recovery, cyclist nervous system recovery, parasympathetic breathwork for athletes, winter cycling recovery, endurance cycling recovery tips, gravel cycling recovery, mountain bike recovery, CNS fatigue cycling
    23 min
  • 236. How to Stay Motivated When Winter Days Get Short and Cold
    Struggling to stay motivated in the winter as daylight disappears and winter temperatures drop? You’re not alone. In this episode, Coach Jen dives into the REAL reasons winter zaps cyclist motivation - from circadian rhythm shifts to seasonal mood changes - AND gives you the tools to stay consistent, energized, and strong all winter long.
    Learn how to fight the winter training slump, build cozy training rituals, stay accountable, adjust your workouts for winter success, and keep your cycling fitness sharp until spring. If you’re feeling sluggish, unmotivated, or out of sync with your routines, this episode will help you shift your mindset, reboot your habits, and reclaim your momentum.
    What You’ll Learn in This Episode:
    Why winter kills cyclist motivation (and why it’s not your fault)
    How daylight, melatonin, and temperature changes impact training
    Practical tips to stay consistent when it’s dark and cold
    How to make winter training easier and more enjoyable
    Why strength training is key for maintaining fitness during winter
    Simple winter-proof habits to boost mood, energy, and recovery
    How to rebuild confidence and consistency when routines shift
    Check out these other relevant episodes:
    234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
    226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
    221. How to Develop Durability on the Bike
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 
    Keywords: winter cycling motivation, how to stay motivated in winter, cyclist winter training tips, winter training slump, off-season cycling routines, indoor cycling motivation, circadian rhythm winter training, cycling strength training winter, how to maintain fitness in winter, cycling motivation loss
    23 min
  • 235. You May Be Using Your Indoor Bike Trainer Wrong
    In this episode, Coach Jen breaks down how to make indoor cycling more enjoyable, more efficient, and way less mentally painful this winter. If you struggle with motivation during indoor trainer rides - whether you're a mountain biker, gravel cyclist, or roadie - this is your go-to guide for staying consistent without losing your sanity.
    Learn why indoor training feels harder, how to fix common comfort issues, simple interval workouts to make time go faster, and how to use cadence variations to build better fitness. Plus, discover small upgrades that make a huge difference in your winter riding experience.
    This episode is packed with practical coaching tips to help you ride smarter, stay motivated, and arrive in spring stronger than ever.
    Check out these other relevant episodes:
    234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
    233. The Secret Off-Season Training Formula
    226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 
    Keywords: indoor cycling tips, winter cycling training, bike trainer workouts, indoor riding motivation, winter training for cyclists, mountain biking indoor training, gravel cycling winter workouts, cadence drills for cyclists, indoor bike trainer setup, how to enjoy indoor riding, cycling intervals indoors, trainer comfort tips, winter strength training for cyclists, Shred Strong program, off-season training for cyclists
    22 min
  • 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
    In this highly practical episode, Coach Jen is breaking down how to make indoor cycling trainer rides suck significantly less this winter. Learn how to reduce friction, create a motivating trainer setup, build smarter (and shorter!) workouts, use power-based intervals effectively, and understand why strength training makes indoor rides dramatically more comfortable. If you’re tired of dreading your indoor trainer, this episode is your new winter survival guide.
    Check out these other relevant episodes:
    233. The Secret Off-Season Training Formula
    226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
    221. How to Develop Durability on the Bike
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 
    Keywords: indoor cycling tips, indoor trainer, trainer motivation, winter training cycling, make trainer rides easier, mountain bike winter training, indoor riding hacks, Zwift motivation, cycling strength training winter, Shred Strong program
    23 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…