Making Shift Happen

Jen Kates with Shift Human Performance
  • 5.0 (1)
  • Fitness
  • Updated 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. 1d ago

    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

  2. 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

  3. 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

  4. 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

  5. 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

  6. Aug 14

    268. How to Actually Relax Without Feeling Guilty

    Do you feel guilty when you slow down? If your brain immediately starts making a to-do list the second you sit down to relax, you’re definitely not alone. For many busy, high-achieving people, relaxing can feel strangely uncomfortable especially when you’ve spent years equating productivity with your self worth. In this episode of Making Shift Happen, we talk about why it’s so hard to shut off your brain, how productivity guilt can keep your nervous system stuck in “go mode,” and how to practice genuine rest without turning relaxation into yet another thing to “optimize.” You’ll learn simple ways to transition out of work-work-work mode, create intentional downtime, and give yourself permission to rest before you’re completely exhausted or burned out. You don’t have to finish everything before you’re allowed to rest – you’re a human being, not a human doing or productivity machine. 😉 🎧 In this episode we talk about: Why relaxing can feel uncomfortable… or even guilt-inducing The difference between stopping and actually recovering How to break the productivity-guilt cycle Simple ways to shift your nervous system out of “go mode” Why rest does NOT need to be optimized A simple 10-minute intentional rest practice you can try today! Curious if your rest isn’t adding up enough for you? Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help! 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 Do you have nutrition and fitness goals? I’m your coach!  If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here. #ShredStrong: Our Next Month Starts on Monday, September 7, 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: rest, sleep, rest and recovery, how to relax, productivity guilt, stress management, nervous system regulation, how to stop feeling guilty for resting, rest and recovery, relaxation techniques, overwhelmed professionals, chronic stress

  7. Aug 8

    267. Rest is More Than Sleep

    We talk about rest all the time – but usually, we mean one thing: sleep. Get more sleep. Sleep eight hours. Take a rest day. Recover from your workouts. But what if you’re sleeping well and you’re STILL exhausted? In this episode of Making Shift Happen, we’re rethinking what rest actually means and talking about the many different ways your body, brain, and nervous system need to recover. Because sometimes you’re not physically tired – you’re mentally exhausted. Or emotionally drained. Or completely overstimulated from spending all day staring at screens, answering messages, making decisions, and being “on.” And those kinds of exhaustion don’t necessarily need another hour in bed. They may need a different kind of rest. In this episode, I explore several different forms of rest – including physical, mental, sensory, emotional, social, and creative rest – and how you can intentionally build more of them into your everyday life. You’ll also learn one simple question to start asking when you’re feeling depleted: “What kind of tired am I?” Because rest isn’t the opposite of productivity, progress, or performance. Rest is what makes those things sustainable. 🎧 In this episode we talk about: Why sleep isn’t the only form of rest your body needs The difference between physical, mental, sensory, emotional, social, and creative fatigue Why constant stimulation can leave you feeling exhausted even when you’re sleeping well How decision-making and mental load contribute to fatigue What sensory rest looks like in a world of screens, notifications, and constant noise Why emotional rest is especially important for people who are always “on” How to recognize relationships and environments that drain your energy Why creativity requires periods of rest and space Simple ways to incorporate different kinds of rest into your day The question you can ask yourself when you’re feeling depleted: What kind of tired am I? Curious if your rest isn’t adding up enough for you? Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help! Check out these other relevant episodes: 266. Stop Fixing Yourself: The Science of Playing to Your Strengths  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 Do you have nutrition and fitness goals? I’m your coach!  If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here. #ShredStrong: Our Next Month Starts on Monday, September 7, 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: rest, sleep, rest and recovery, different types of rest, nervous system regulation, stress management

  8. Jul 31

    266. Stop Fixing Yourself: The Science of Playing to Your Strengths

    What if lasting behavior change doesn’t come from fixing your weaknesses – but from building on your strengths? For many of us, self-improvement has become synonymous with self-criticism. We constantly focus on what we’re doing wrong, what needs fixing, and where we fall short. But what if we’ve been approaching personal growth all wrong? In this episode of Making Shift Happen, I explore how the science of positive psychology offers a refreshing perspective on behavior change. Instead of asking, “What’s wrong with me?” positive psychology encourages us to ask a different question: “What’s already strong within me?” By recognizing and leveraging your existing strengths, you can create healthier habits, build greater confidence, and make lasting behavior change feel more natural – and a lot less exhausting. If you’ve ever felt stuck in the cycle of trying to “fix” yourself, this episode is for you. 🎧 In This Episode you’ll Learn: Why our brains naturally focus on our weaknesses How negativity bias influences our daily thoughts and habits What positive psychology teaches us about flourishing Why focusing only on your weaknesses can actually slow behavior change How identifying your personal strengths can help you build healthier habits Practical ways to use your strengths to improve consistency Why celebrating small wins is an essential part of sustainable change How self-compassion and self-awareness create lasting motivation We often believe that growth requires constant self-criticism. In reality, research suggests that people are more likely to create sustainable behavior change when they build upon what’s already working. That doesn’t mean ignoring areas for improvement – it means recognizing that your strengths are valuable tools that you can use. Whether you’re working toward better health, improved fitness, stronger relationships, or greater resilience, learning to leverage your strengths can make the journey more enjoyable and more sustainable. Sometimes the smallest shift in perspective leads to the biggest transformation Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help! Check out these other relevant episodes: 259. How to Stay Consistent When You Don’t Feel Like It 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 Do you have nutrition and fitness goals? I’m your coach!  If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here. #ShredStrong: Our Next Month Starts on Monday, August 3, 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: healthy habits, positive psychology, build healthy habits, behavior change strategies, strengths-based approach, sustainable behavior change, personal growth, mindset, self-improvement, self-compassion, healthy lifestyle, lasting habits, habit formation, personal development

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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
    272
  • Rating
    Explicit
  • Show Website
    Making Shift Happen

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