Making Shift Happen

Jen Kates with Shift Human Performance
  • 5.0 (1)
  • Fitness
  • Weekly

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. Mountain biking and gravel cycling are common topics woven in, so join the ride with Jen.

  1. 4d ago

    276. How Often Do You Really Need to Strength Train?

    How many days a week do you actually need to strength train to get stronger? And do you really need to spend hours in the gym to see results? If your schedule is already packed, here’s some good news: you don’t need to live in the gym to build strength. You need a consistent, well-designed approach that gives your body the stimulus it needs without adding unnecessary stress to your life. In this episode of Making Shift Happen, we’re breaking down the minimum effective dose of strength training for busy people. We’ll talk about how often you should lift, why consistency matters more than occasional marathon workouts, and how to make strength training work with your actual life (not some imaginary schedule where you have unlimited free time). In this episode, you’ll learn: How many days per week you really need to strength train. Why two or three focused sessions can be enough to build and maintain strength. The foundational movement patterns worth prioritizing. Why consistency beats sporadic, all-out workouts. How to adjust your training during busy or stressful seasons without losing momentum. The goal isn’t to do more – it’s to find the amount of training you can recover from, repeat consistently, and build on over time. Getting stronger doesn’t require rearranging your entire life. Check out these other relevant episodes: 230. Strength Training for Pain-Free Knees 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life Ready to make some sustainable shifts? If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help. 👉 Apply to work with me Ready to Build Strength That Lasts? Join #ShredStrong! Our Next Phase Starts on Monday December 7, 2026! You don’t have to figure it all out on your own! Join Shred Strong, my strength training and consistency program, and start building a stronger foundation with a plan, structure, and support. 👉 Learn more about the program and sign-up HERE!  Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best. 👉 Take the FREE Nervous System Audit Keywords: benefits of resistance training, building muscle as you age, strength training for women, perimenopause, menopause, sustainable fitness habits, how often should you strength train

  2. Oct 30

    275. Strength Training is About More Than Looking Strong

    What if strength training had less to do with how your body looks and more to do with what your body allows you to do? We often think about lifting weights in terms of aesthetics, but the benefits of strength training go so much deeper. Building strength supports muscle health, bone health, physical function, confidence, and your ability to keep doing the things you love as you get older. In this episode of Making Shift Happen, we’re exploring why strength training is one of the best investments you can make in your long-term health and physical independence. You’ll learn why building muscle matters as we age, how strength training supports everyday movement, and why you don’t need to spend hours in the gym to make meaningful progress. We’ll also talk about getting out of the all-or-nothing mindset, making strength training fit into a busy life, and creating a routine you can actually stick with. Because strength training isn’t about fixing your body or chasing some arbitrary aesthetic goal – it’s actually about building a stronger foundation for the life you want to live. 🎧 In this episode we talk about: Why strength training is about more than muscle definition or appearance. How resistance training supports muscle mass and strength as you age. Why strength training matters for bone health, mobility, balance, and everyday physical function. How building physical strength can also support confidence and self-trust. Why two or three consistent strength sessions per week can be a great starting point. How to make strength training sustainable when you’re busy and overwhelmed. Why consistency, progressive challenge, and recovery matter more than crushing yourself in every workout Start thinking beyond what you want your body to look like. Ask yourself what you want to be physically capable of doing five, ten, or twenty years from now – and start building the strength to support that future. Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best. 👉 Take the FREE Nervous System Audit Check out these other relevant episodes: 230. Strength Training for Pain-Free Knees 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life Ready to make some sustainable shifts? If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help. 👉 Apply to work with me Ready to Build Strength That Lasts? Join #ShredStrong! Our Next Phase Starts on Monday November 2, 2026! You don’t have to figure it all out on your own! Join Shred Strong, my strength training and consistency program, and start building a stronger foundation with a plan, structure, and support. 👉 Learn more about the program and sign-up HERE!  Keywords: benefits of resistance training, building muscle as you age, strength training for women, perimenopause, menopause, sustainable fitness habits, how often should you strength train

  3. Oct 23

    274. The Missing Piece in Your Training Plan: Nervous System Capacity

    You can have the perfect training plan, dial in your nutrition, and schedule your recovery days, but if you’re constantly stressed, overwhelmed, and running on fumes, something important might be missing. In this episode of Making Shift Happen, we’re exploring nervous system capacity and why sustainable performance requires more than just physical training. You’ll learn how everyday stress, mental overload, and insufficient recovery can affect how you feel, train, and show up in your life, and how to start building your capacity to handle life’s demands without constantly pushing yourself to the limit. We’ll cover simple somatic tools you can use in everyday life, including orienting, intentional breathing, and creating small transitions between activities. I’ll also share a little about my recent 10-day EFT Tapping Advanced Practitioner training with Sonya Sophia in Austin, what I took away from the experience, and why I’m excited to explore EFT Tapping more in future episodes. Because the goal isn’t to eliminate stress or become someone who can handle everything. It’s to learn how to respond, recover, and make space for what matters. 🎧 In this episode we talk about: What nervous system capacity means and why it matters for training and everyday life. How physical training stress interacts with work, relationships, mental load, and other life demands. Why feeling tired, overwhelmed, or unusually reactive may be a signal to reassess your recovery and workload. Three simple somatic tools to help you pause, reconnect with the present moment, and navigate stress. How to use orienting, comfortable breathing, and intentional transitions throughout your day. What EFT Tapping is and why I’m exploring it more deeply in my coaching practice. Why building capacity sometimes means doing less, setting boundaries, and creating more room for recovery. Your training plan should support your life, not become another source of stress. Let’s build strength, consistency, and sustainable performance together. Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best. 👉 Take the FREE Nervous System Audit Check out these other relevant episodes: 255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life Ready to make some sustainable shifts? If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help. 👉 Apply to work with me #ShredStrong: Our Next Month Starts on Monday November 2, 2026! #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. 👉 Learn more about the program and sign-up HERE!  Keywords: to-do list, rest days, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

  4. Oct 2

    273. Here’s Why Your Rest Days Aren’t Working

    You took a day off, so why are you still freaking exhausted? If your rest days are filled with errands, screen time, mental to-do lists, and trying to catch up on life, you might not be getting the recovery you actually need. In this episode of Making Shift Happen, we explore why rest days don’t always feel restorative, how ongoing stress and nervous system demands can leave you feeling tired but wired, and how to make your downtime work for you, not against you. You’ll learn simple ways to reduce mental load, create space for genuine recovery, and use physiological sighing as a quick breathing practice to help you pause and reset. Because rest isn’t another thing to optimize and add to your to-do list – it’s part of taking care of yourself, and shouldn’t feel like a chore. 🎧 In this episode we talk about: Why taking time off doesn’t automatically mean you’re recovering How mental load, overstimulation, and constant demands affect your ability to rest Simple ways to make your rest days more restorative How to practice physiological sighing for a few minutes a day How to identify what kind of rest you actually need Why you don’t have to earn rest by running yourself into the ground You just need to give yourself a little room to recover – let me show you how. Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best. 👉 Take the FREE Nervous System Audit Check out these other relevant episodes: 267. Rest is More than Sleep 261. You Don’t Need to Earn Rest: The Productivity Lie That’s Keeping You Exhausted 255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life Ready to make some sustainable shifts? If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help. 👉 Apply to work with me #ShredStrong: Our Next Month Starts on Monday, October 5, 2026! #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. 👉 Learn more about the program and sign-up HERE!  Keywords: to-do list, rest days, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

  5. Sep 25

    272. How to Build a Life That Doesn’t Require Escaping

    Do you constantly find yourself dreaming about your next vacation, the weekend, or just getting away from everyone for a little while? There’s nothing wrong with needing rest, but what if you’re not just tired? What if your life feels like it is asking too much of you? In this episode of Making Shift Happen, we’re talking about how to build a life you don’t constantly need to escape from. We’ll look at boundaries, capacity, rest, relationships, and – perhaps most importantly – communication. Because sometimes what you actually need isn’t another coping strategy, but instead it’s having a conversation you’ve been avoiding. We’ll talk about how to recognize what your “escape fantasies” might be telling you, have crucial conversations with the people who place demands on you, communicate your needs without waiting until you’re resentful, and make your everyday life more livable. 🎧 In this episode we talk about: Why constantly wanting to escape can be useful information The difference between needing rest and needing a change How to identify what your escape fantasies are really telling you Why boundaries and communication are essential to a sustainable life Having the conversations you’ve been avoiding – with partners, colleagues, friends, and family How to recognize when the demands on your life exceed your actual capacity Creating more rest, fun, connection, and space in your everyday life Why you don’t need to earn rest by becoming completely depleted The goal isn’t to create a life where you never need a break from it – instead, it’s to create a life where the break is a break and not an emergency escape. Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best. 👉 Take the FREE Nervous System Audit Check out these other relevant episodes: 267. Rest is More than Sleep 261. You Don’t Need to Earn Rest: The Productivity Lie That’s Keeping You Exhausted 255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life Ready to make some sustainable shifts? If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help. 👉 Apply to work with me #ShredStrong: Our Next Month Starts on Monday, October 5, 2026! #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. 👉 Learn more about the program and sign-up HERE!  Keywords: to-do list, productivity, productivity guilt, how to prioritize tasks, time management, stress management, high achievers, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

  6. Sep 18

    271. Why Your Brain Mistakes Busy for Productive

    Are you actually productive – or are you just really, really busy? You answered the emails, checked the boxes, attended the meetings, made the list. 😂 And yet somehow, at the end of the day, you’re exhausted without feeling like you accomplished the things that actually mattered. There’s a reason for that. In this episode of Making Shift Happen, we’re talking about why your brain can mistake busy for productive, why checking things off your list feels so satisfying, and how busywork can sometimes become a sneaky form of procrastination or avoidance. More importantly, I’ll show you how to be productive without being busy – by focusing your limited time, energy, and attention on the things that actually move your life forward. 🎧 In this episode we talk about: Why completing tasks can feel productive even when you’re not making meaningful progress Why your brain often chooses easy, predictable tasks over harder, more important work How “productive procrastination” keeps you busy while avoiding the thing that actually matters The connection between constant busyness, overwhelm, and your nervous system How to identify what would make your day a “win” Why your most important work deserves your best attention How to tell the difference between being busy and being productive Why keeping a daily “done list” can change how you measure your progress How to stop using productivity as a measure of your worth Because busy fills your time, but productive directs your energy – and you don’t need to get better at doing more, you need to get better at knowing what’s worth doing. 🎧 Press play and let’s talk about how to stop being busy for the sake of being busy, and start spending your energy on what actually matters. Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best. 👉 Take the FREE Nervous System Audit Check out these other relevant episodes: 267. Rest is More than Sleep 261. You Don’t Need to Earn Rest: The Productivity Lie That’s Keeping You Exhausted 255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life Ready to make some sustainable shifts? If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help. 👉 Apply to work with me #ShredStrong: Our Next Month Starts on Monday, October 5, 2026! #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. 👉 Learn more about the program and sign-up HERE!  Keywords: to-do list, productivity, productivity guilt, how to prioritize tasks, time management, stress management, high achievers, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

  7. Sep 11

    270. When Everything Feels Important, Nothing Is

    Does everything on your to-do list feel urgent? Are you constantly jumping from one task, email, responsibility, or tiny emergency to the next – and somehow ending the day feeling exhausted and like you accomplished nothing? Welcome to overwhelm. 😂 In this episode of Making Shift Happen, we’re talking about why treating everything like it’s equally important can leave you stressed, scattered, and constantly stuck in reaction mode. Because when everything feels urgent, your brain and nervous system don’t get much of a chance to slow the hell down. You’ll learn how to separate what’s urgent, important, and simply loud, identify what actually deserves your limited time and energy, and stop giving every task and every person’s “emergency” immediate access to your life. 🎧 In this episode we talk about: Why everything can start to feel equally important when you’re overwhelmed The difference between urgent, important, and loud How overwhelm can keep you in constant reaction mode Why your brain needs fewer competing priorities How to identify what actually matters in this season of life A simple brain dump to clear mental clutter The question to ask before making something a priority: What actually happens if I don’t do this today? How to choose your “Big Three” priorities Why deciding what gets less attention is just as important as deciding what gets more A simple filter to help you protect your time, energy, and sanity You don’t need to do everything. You don’t need to respond to everything immediately. And just because something is loud doesn’t mean it deserves your energy. Most things are not emergencies. Your nervous system would really appreciate it if you remembered that. 😉 🎧 Listen now and start getting clearer about what actually matters, and what can wait. Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best. 👉 Take the FREE Nervous System Audit Check out these other relevant episodes: 267. Rest is More than Sleep 261. You Don’t Need to Earn Rest: The Productivity Lie That’s Keeping You Exhausted 255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life Ready to make some sustainable shifts? If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help. 👉 Apply to work with me #ShredStrong: Our Next Month Starts on Monday, October 5, 2026! #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. 👉 Learn more about the program and sign-up HERE!  Keywords: to-do list, productivity, productivity guilt, how to prioritize tasks, time management, stress management, high achievers, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

  8. Sep 4

    269. Your To-Do List Will Never Love You Back

    Your to-do list is supposed to help you get things done. So why does it sometimes feel like it’s running your entire life? In this episode of Making Shift Happen, we’re talking about the never-ending to-do list, productivity guilt, and why high-achieving humans can have a surprisingly hard time knowing when they’ve done enough. Because here’s the thing: there will always be another email, another task, another thing you could optimize. If you’re constantly chasing “done,” you may never actually feel done. We’re talking about how to prioritize what actually matters, create boundaries around your time and attention, define what “good enough” looks like, and – radical concept here – let yourself be finished before everything on the list is finished. 🎧 In this episode we talk about: Why your to-do list can become a source of stress instead of a useful tool The difference between what is urgent, important, and merely loud How to choose your true priorities when everything feels important Why having a “not today” list can be surprisingly freeing How to stop measuring your worth by your productivity Why defining “done” matters A simple end-of-day shutdown ritual to help you actually leave work at work One small daily practice to help you spend your time according to what you say matters most And perhaps most importantly: your life is not a series of tasks waiting to be completed. Your to-do list will never love you back, so maybe you should stop letting it decide how you spend your life. Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best. 👉 Take the FREE Nervous System Audit Check out these other relevant episodes: 267. Rest is More than Sleep 261. You Don’t Need to Earn Rest: The Productivity Lie That’s Keeping You Exhausted 255. Your Brain is Addicted to Being Busy: Why High Achievers Struggle to Slow Down 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life Ready to make some sustainable shifts? If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help. 👉 Apply to work with me #ShredStrong: Our Next Month Starts on Monday, October 5, 2026! #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. 👉 Learn more about the program and sign-up HERE!  Keywords: to-do list, productivity, productivity guilt, how to prioritize tasks, time management, stress management, high achievers, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

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About

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. Mountain biking and gravel cycling are common topics woven in, so join the ride with Jen.

Information

  • Creator
    Jen Kates with Shift Human Performance
  • Years Active
    2026
  • Episodes
    275
  • Rating
    Explicit
  • Show Website
    Making Shift Happen

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