168 episodes

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 food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food - because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen.

Making Shift Happen Jen Kates with Shift Human Performance

    • Health & Fitness

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 food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food - because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen.

    168. Should I Bike or Strength Train First?

    168. Should I Bike or Strength Train First?

    Should you bike or strength train first? This is a common question I hear from bikers who want to incorporate strength training into their routine, mainly because I think they are concerned that the strength work may impact their ability to ride and vice versa. The goal here is to do what is best for you and your schedule and bandwidth.

    Give this episode a listen to learn what to look for and what to do in order to make BOTH happen.🎧

    Here are other episodes you will want to check out:



    166. Are You Underfueling?

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



    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).

    167. Using Protein as a Recovery Tool

    167. Using Protein as a Recovery Tool

    Protein is an essential building block for recovery, but all too often I see active individuals eating way less than they should. Listen to this episode to learn about the ways you can get more protein in, simply and easily, as well as some answers to common questions I get about protein. 🎧

    Here's the examine.com article on protein I reference in this episode: https://examine.com/guides/protein-intake/



    Here are other episodes 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).

    • 21 min
    166. Are You Under-Fueling?

    166. Are You Under-Fueling?

    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).

    • 25 min
    165: Women’s MTB Network: Making an Impact for Women in Mountain Biking

    165: Women’s MTB Network: Making an Impact for Women in Mountain Biking

    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).

    • 54 min
    164. Using Your Menstrual Cycle to Empower Your Training

    164. Using Your Menstrual Cycle to Empower Your Training

    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).

    • 33 min
    163. Focusing Only on Body Weight is Short-Sighted

    163. Focusing Only on Body Weight is Short-Sighted

    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).

    • 17 min

Top Podcasts In Health & Fitness

Huberman Lab
Scicomm Media
The Mindset Mentor
Rob Dial
Chasing Life
CNN
On Purpose with Jay Shetty
iHeartPodcasts
Der 7Mind Podcast
Achtsamkeit & Mentales Wohlbefinden
Métamorphose, éveille ta conscience !
Anne Ghesquière

You Might Also Like

Fast Talk
Fast Talk Labs
The Adventure Stache
Payson McElveen
FasCat Cycling Training Tips Podcast
FasCat Cycling Training Tips Podcast
Hit Play Not Pause
Hit Play Not Pause
Bikes or Death
Patrick Farnsworth
The Pinkbike Podcast
Pinkbike