Making Shift Happen Jen Kates with Shift Human Performance

In this episode, I talk about the top signs and symptoms that you are under-fueling. Being aware of these red flags can help you recognize it and make sure you are adequately fueling in order to prevent it from becoming a chronic issue.

Listen to this episode to make sure you are fueling effectively - and not under-fueling - for your goals and performance. 🎧

i refer to this abstract from Vardardottir et al in this episode: PubMed link here.



Here are other episodes you will want to check out:



164. Using Your Menstrual Cycle to Empower Your Training

163. Focusing Only on Bodyweight is Short-Sighted

49. Four Ways to Eat More Protein

4. How Much Protein Should I Eat and Why?



Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.



All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 



You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

In this episode, I sit down with Mia DePaula, the founder of the Women's MTB Network. We talk (and laugh a LOT) about what got her into mountain biking, and what inspires her every day to help other women pursue the sport of mountain biking with greater ease. Listen to this episode to learn how the Women's MTB Network can help other women get into the sport of mountain biking, with access to gear reviews, rides, coaches, and more. 🎧

Be sure to follow Women's MTB Network at the following links:



Website: www.Womensmtbnetwork.com

Instagram; https://www.instagram.com/womensmtbnetwork/

YouTube: https://www.youtube.com/@womensmtbnetwork

Podcast: https://podcasters.spotify.com/pod/show/womensmtbnetwork



Photo credit to Jacob Lepori https://www.instagram.com/jacob.lepori/_.



Here are some other interviews that you will want to check out:



155. Combining Bike Fit and Physical therapy with Natalie Collins, DPT

149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy



Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.



All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 



You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

Adjusting your training around your menstrual cycle is a hot topic right now. But how valid is it? Does it truly make a difference? That’s what I want to explore in this episode!

Hormones can impact how you feel, but how valid are those feelings and how much do they truly impact your performance?🧠

In this episode, I discuss the current body of research including the most recent research released in the past month, and what this means for YOU.🎧

Here are the specific research studies I mention in this episode:



Study on menstrual cycle phase modulation of mood and cortisol levels: https://pubmed.ncbi.nlm.nih.gov/22364929/

2023 research study in the Journal of Applied Physiology: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00416.2022?journalCode=jappl

2024 research study PMID: 38600646 - https://pubmed.ncbi.nlm.nih.gov/38600646/



Here is Jen Gunter, MD's Instagram page you should follow if you are seeking an evidence-based gynocologist for guidance: https://www.instagram.com/drjengunter



Here are some other episodes that you will want to check out:



163: Focusing Only on Body Weight is Short-Sighted

162: What to do if You Struggle to Maintain Strength While Biking



Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.



All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 



You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

This episode is geared mostly towards folks looking at body weight because they're seeking fat loss, but it’s applicable to everyone! I see my athletes and even myself freak out a bit over scale weight fluctuations even though they’re feeling better and feeling a difference in themselves in some capacity. The scale plays tricks on the mind!

In this episode, I talk about other progress metrics you can focus on besides the number on the scale, especially if the scale can be triggering for you.🎧

Here are some other episodes about strength training that you will want to check out:



122. You Don't Need to Lose Weight for Your Race or Event

87. What Causes Weight Gain

16. F*ck the Scale

BLOG: The Scale is a Liar – https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/



Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.



All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 



You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

How do you maintain strength while biking? I get it, I know the struggle can be real to balance strength training and biking this time of year and in the weeks to come. A common thing I hear often this time of year as biking miles start to ramp up is that “My legs are sore so I should just stop strength training now.”

In this episode, I talk about training volume and how you can make adjustments to your training depending on how much you’re biking.🎧

Here are some other episodes about strength training that you will want to check out:



143. Fact or Fiction: Interference Effect Between Strength and Endurance Training

37. How Important is Upper Body Strength for Mountain Biking

7. Is Strength Training Important for Cyclists? 



Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.



All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 



You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

Let's unpack the facts about creatine: what it is, what it does, how to use it, and dosage. I also answer a couple of the most common questions about creatine to help keep things simple, fam. 🎧

Here are some other episodes about protein that you will want to check out:



49. Four Ways to Eat More Protein

4. How Much Protein Should I Eat and Why?



Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.



All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 



You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).