Making Shift Happen

Jen Kates with Shift Human Performance•shifthumanperformance.com

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.

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Episodes

7. Is Strength Training Important for Cyclists?

The hotly debated topic of whether you "just need to ride more" or "lift more weights" needs to end. Yes, you need to ride your bike, but you also need to strengthen the muscles that power your bike. It not only makes you a stronger cyclist, but it also increases your resiliency on and off the bike. (Not to mention it also adds to your overall health.) So, strength training for cyclists may be the differentiating factor in your training. But, it doesn't have to be overwhelming or take hours ever...

Mar 01, 2021•22 min

6. Inclusivity in Mountain Biking with Brooke Goudy

This episode is my first - and certainly not my last - interview, and I'm so excited to share it with you. In this episode, I chat about BIPOC inclusivity in mountain biking. Let's talk about the importance of creating a safe space in the mountain biking community for cyclists who are Black, Indigenous, and People of Color (BIPOC). I am by no means an expert in this space, but I'm joined by someone who is: Brooke Goudy. About Brooke Goudy Brooke is a co-founder of the local Black Girls Do Bike c...

Feb 22, 2021•53 min

5. Process Goals are the Answer to your Big Goals

In today’s episode, we’re finding ourselves in the middle of February. So, New Year’s Resolutions are likely still continuing strong, or they’ve taken a nose dive. Either way, today’s podcast is meant to help you make your goals more actionable with tinier habits or process goals. I started to discuss this concept a bit in Episode 2 when I talked about going for the lowest hanging fruit for your goals. Today, we’re going to break down your big hairy goals into process goals. This makes your goal...

Feb 15, 2021

4. How Much Protein Should I Eat and Why?

Today, we’re diving into protein. How much you should get each day, why you should eat that much, as well as how you can eat that much protein and what ways you can build a meal using protein. The RDA vs. What an Athlete Needs Studies have shown we need more than the Recommended Daily Allowance (RDA). Here's a quick recap of the numbers I outline in this episode. (Special thanks to Examine.com for detailing these study outcomes so easily): If you’re sedentary, aim for 0.54-0.82g/lb or 1.2-1.8g/k...

Feb 08, 2021•17 min

3. Will Lifting Weights Make You Bulky?

This is one of the most common questions I get, because many women prefer to get toned over building strong muscle that takes up more space. So, will lifting weights make you bulky? Keep in mind that “bulky” is also a very subjective term. None of us can really define it, but it's up to you to define what it means to YOU. This is personal to your own body, not someone else's body. No one should tell you what your body should or should not look like. You don't have to listen to their BS. So, what...

Jan 26, 2021

2. How to Take Action with Your Goals

Do you ever feel overwhelmed with your goals, or make plans to follow a new meal plan and fitness program, only to end up with a litany of saved programs on your computer, left unused? If so, this episode is for you.

Jan 26, 2021•10 min

1. Intro

Let me introduce myself and this podcast! The main focus of this podcast will be on nutrition, fitness, health, and performance. So, the topics will be endless, but you can expect various things such as mindfulness, muscles, mindset, and mental health as I speak with various experts in their field. Podcasts will be released weekly every Monday and will be shorter than 30 minutes in length, with a monthly interview released the last Monday of every month. Join me!

Jan 26, 2021•12 min

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