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.

• 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

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 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

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.

• 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

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 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

Some of these lessons came from success, and many came from failure, but all of them came from experience.

Whether you’re feeling overwhelmed, trying to build healthier habits, striving for sustainable high performance, or simply reflecting on your own life, I hope these lessons encourage you to slow down, breathe a little deeper, and focus on what truly matters.

• You don’t need to optimize every aspect of your life to be healthy.
• Protecting your sleep is one of the greatest investments you can make in your health.
• Making time for reflection, meditation, or quiet moments can transform how you show up every day.
• Meaningful relationships deserve your time and attention.
• Your career shouldn’t become your entire identity.
• Your hobbies – even the ones you love – should add to your life, not define it.
• Setting healthy boundaries is an act of self-respect, not selfishness.
• Rest and recovery are essential for long-term health, happiness, and performance.
• Eating nourishing, high-quality foods gives you the energy to fully participate in your life.
• Daily movement doesn’t have to be complicated to make a profound difference.
• Real growth often comes from doing the hard emotional and mental work.
• Leading with kindness and love will never go out of style.

If This Episode Resonated With You, I’d love to hear from you. What’s one lesson life has taught you that you wish you had learned sooner? Send me a message, leave a review, or share this episode with someone who’s navigating their own season of growth. And thank you – for listening, for supporting Making Shift Happen, and for being part of this incredible community.

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

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 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, wellness tips, sustainable health, work-life balance, burnout recovery, stress management, sleep and recovery, healthy lifestyle, personal growth, mindset for success, daily movement, nutrition for energy, boundaries and self-care

What does it really mean to be mentally strong? Many athletes assume mental toughness means pushing harder, ignoring fear, or never doubting themselves. But what if true resilience isn’t about eliminating fear at all? What if it’s about learning to show up anyway?

Josie shares her remarkable journey from years of climbing in Yosemite and serving on the Yosemite Search & Rescue team to experiencing a life-changing climbing incident that forever changed her perspective on performance, identity, and resilience. Rather than allowing adversity to define her, she used the experience to deepen her understanding of sport psychology and the mental skills that help athletes navigate challenge with intention. Together, we discuss why it’s truly an honor to try hard, how embracing discomfort can unlock growth, and why bravery isn’t the absence of fear – it’s choosing to move forward despite it.

Whether you’re a cyclist, climber, runner, or simply someone striving to become more resilient in everyday life, this conversation offers practical insights into developing a healthier relationship with challenge, performance, and personal growth.

In This Episode

• Why “trying hard” is something to be proud of – not something to hide
• What it means to become a brave athlete
• How fear and uncertainty can coexist with excellent performance
• Lessons from Josie’s climbing experiences in Yosemite and working with Yosemite Search & Rescue
• Why identity and values matter more than outcomes
• Practical mindset strategies to build confidence, resilience, and self-trust
• How mental skills can improve both athletic performance and enjoyment

About Josie McGee

Josie McGee is the founder of Mind Athlete Training, where she helps athletes develop the mental skills needed to perform at their highest level while maintaining a healthy relationship with challenge and competition. With more than two decades of climbing experience, time spent on the Yosemite Search & Rescue team, and graduate studies in Sport & Performance Psychology, Josie combines real-world experience with evidence-based mental performance coaching. Her approach emphasizes awareness, intention, self-regulation, attention, and self-trust as the foundation for sustainable performance.

Participate in Josie’s Research

As part of her Master’s capstone in Sport & Performance Psychology, Josie is conducting research exploring meaning and performance in athletes. If you’re an athlete and would like to contribute to her research, you can participate here ???? SURVEY HERE

Connect with Josie

Learn more about Josie, her coaching, and Mind Athlete Training: https://mindathletetraining.com/

Photo credit: Whitney Clark

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

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 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: mental resilience for athletes, sport psychology, sport performance psychology, mental toughness, athlete mindset, performance mindset, confidence in sport, mental training for athletes, sports psychology podcast, resilience in sport, overcoming fear in sports, self-trust in athletes

In this episode of Making Shift Happen, I’m sharing practical strategies that will help you maintain your strength throughout cycling season without feeling like you’re adding more to your plate. You’ll learn why consistency – not perfection – is what leads to stronger rides/runs, fewer injuries, and better performance by the end of the season. Remember, you don’t need “perfect” weeks, you just need consistent ones.

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!

• Why most cyclists and runners stop strength training during the summer
• How to schedule workouts so they actually happen
• Why you should treat your workouts like important meetings (with yourself)
• The Gold, Silver, and Bronze strategy that keeps you moving even on busy days
• How to eliminate decision fatigue and make consistency easier
• Why missing one workout isn’t the problem – but missing two can become a habit
• The power of habit stacking and removing friction from your routine

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

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 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: consistency, strength training, habit stacking, habit building, habits, staying consistent with strength training

In this episode of Making Shift Happen, we’re exploring one of the biggest contributors to chronic stress that few people talk about: constant accessibility.

Being available 24/7 might make you feel productive, but it’s often keeping your nervous system in a state of heightened alert. When your brain never gets a true break, your focus, recovery, creativity, relationships, and overall well-being all begin to suffer.

If you’re a busy professional, business owner, parent, athlete, or simply someone who feels like everyone has access to your time except you, this episode is for you. We’ll talk about why setting healthy boundaries isn’t selfish, why your nervous system needs periods of true “off” time, and simple strategies to help you reclaim your attention without sacrificing your goals.

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!

• Why constant accessibility keeps your nervous system activated
• How notifications, emails, texts, and social media contribute to chronic stress
• Why being responsive isn’t the same thing as being productive
• The hidden costs of always being available
• Five practical ways to create healthier boundaries around your time and attention
• Why recovery starts with protecting your focus – not just taking time off

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

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 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: work-life balance, how to set boundaries at work, stress management, nervous system regulation, chronic stress, burnout prevention, overwhelmed professionals, digital overwhelm, constant notifications, decision fatigue, productivity and burnout, work boundaries, mental exhaustion, healthy habits for busy professionals

If so, you’re not alone. Many high-achievers have unknowingly adopted the belief that rest is something they have to earn. The problem? That mindset often keeps us stuck in a cycle of chronic stress, mental exhaustion, and nervous system dysregulation.

In this episode of Making Shift Happen, we’re unpacking one of the biggest productivity myths out there: that your worth is tied to your output. The truth is that recovery isn’t a reward for hard work – it’s a requirement for sustainable performance. Whether you’re trying to improve your health, become more consistent with exercise, perform better at work, or simply feel like yourself again, learning how to rest without guilt may be one of the most important skills you develop.

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!

• Why so many high-achievers believe they have to “earn” rest
• The hidden cost of constantly pushing through
• How chronic stress impacts your nervous system and performance
• Why recovery is one of the most productive things you can do
• Five “permission slips” to help you redefine your relationship with rest
• Practical ways to create recovery before burnout happens

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

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 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: nervous system regulation, chronic stress recovery, productivity and burnout, why rest is important, recovery for high achievers, stress management, overwhelmed professionals, work-life balance, mental exhaustion, nervous system health

If so, in this episode of Making Shift Happen, we discuss why so many busy professionals struggle to prioritize fitness and health, and how to create a realistic schedule that supports long-term consistency.

You’ll learn why “finding time” doesn’t work, how your calendar reflects your priorities, and simple strategies to schedule workouts without guilt, overwhelm, or perfectionism.

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!

• Why busy professionals struggle to make time for exercise
• The biggest scheduling mistakes people make
• How to prioritize health when life feels overwhelming
• The minimum effective dose of exercise for health and longevity
• Why consistency matters more than perfection
• How to schedule workouts around energy, not motivation
• Building realistic habits that fit a busy life

Check out these other relevant episodes:

• 259. How to Stay Consistent When You Don’t Feel Like It
• 258. The Optimization Trap: Why Doing More Isn’t Helping
• 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

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 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: how to make time for exercise, busy professional fitness, how to stay consistent with workouts, exercise for busy people, health and fitness habits, work life balance and exercise, scheduling workouts, fitness for professionals, healthy habits for busy adults

Whether you’re trying to improve your fitness, build healthier habits, grow your business, or simply become more consistent, relying on motivation alone isn’t enough. Sustainable progress comes from taking action despite imperfect circumstances. You’ll learn simple, practical strategies to overcome resistance, stop waiting for the perfect moment, and build the kind of self-trust that creates lasting results.

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!

• Why motivation is unreliable
• The difference between motivation and consistency
• How to build self-trust through action
• Why lowering the bar can improve habit adherence
• The Five-Minute Rule for overcoming procrastination
• How to stop negotiating with yourself
• Why progress is messy (and why that’s okay!)
• Simple ways to stay consistent during stressful seasons of life

Check out these other relevant episodes:

• 258. The Optimization Trap: Why Doing More Isn’t Helping
• 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

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 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: how to stay consistent, motivation vs discipline, habit formation, overcoming procrastination, self discipline, consistency tips, mindset for success, healthy habits, personal growth, behavior change

In this episode of Making Shift Happen, we explore the hidden stress of optimization culture and why many high-achievers are accidentally making themselves more overwhelmed in the pursuit of self-improvement. You’ll learn why the basics still matter most, how over-optimization can contribute to nervous system dysregulation, and the five foundational habits that create sustainable health, energy, and performance.

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!

• Why optimization culture creates more stress
• The difference between fundamentals and biohacks
• How overthinking health can contribute to nervous system dysregulation
• The 5 foundational habits that matter most
• Why simplicity often outperforms complexity

Check out these other relevant episodes:

• 257. Are You High Functioning but Actually Exhausted? Nervous System Signs You’re Ignoring
• 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

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 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:nervous system regulation, stress management for high achievers, biohacking burnout, wellness overwhelm, optimization culture, healthy habits for busy professionals, chronic stress recovery, simplify your health, nervous system audit, self-improvement burnout

In this episode of Making Shift Happen, we explore the subtle and often overlooked signs of nervous system overload in high-achieving people like you. From feeling “wired but tired” to constant overstimulation, poor recovery, irritability, and mental exhaustion, this episode breaks down how chronic stress can quietly impact your health and performance.

You’ll learn practical ways to improve nervous system regulation, reduce stress stacking, and recognize the signs of overload before complete burnout occurs.

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 am here to help!

• Subtle signs of nervous system dysregulation
• Why high-achievers normalize chronic stress
• The connection between stress and recovery
• How overstimulation impacts energy and focus
• Practical ways to regulate your nervous system

Check out these other relevant episodes:

• 256. The Invisible Stressors 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

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 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: nervous system regulation, stress management, decision fatigue, overstimulation, mental overload, digital overwhelm, high achiever stress, how to reduce stress, nervous system overload

In this episode of Making Shift Happen, we explore the hidden stressors impacting your nervous system every day – including digital overload, multitasking, notifications, decision fatigue, and overstimulation.

You’ll learn how chronic low-level stress accumulates, why your nervous system may feel stuck in survival mode, and practical ways to reduce stress and improve recovery without overhauling your life.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself. Just take it already! 

• What invisible stressors are
• How overstimulation impacts nervous system regulation
• Why multitasking and decision fatigue increase stress
• The importance of transitions and recovery
• Practical ways to reduce stress and improve energy

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
• 251. Why You Feel Exhausted but Can’t Relax

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 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: nervous system regulation, stress management, decision fatigue, overstimulation, mental overload, digital overwhelm, high achiever stress, how to reduce stress, nervous system overload

In this episode of Making Shift Happen, we explore why high achievers often become addicted to being busy and how chronic stress and nervous system dysregulation can make slowing down feel uncomfortable.

You’ll learn how busyness impacts recovery, performance, energy, and mental health. Plus, you’ll learn practical strategies to regulate your nervous system and create more sustainable routines.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself. Just take it already! 

• Why high achievers struggle to slow down
• The nervous system effects of chronic busyness
• Signs your brain is addicted to being busy and constant stimulation
• How constant productivity impacts recovery
• Simple ways to regulate your nervous system daily

Check out these other relevant episodes:

• 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
• 251. Why You Feel Exhausted but Can’t Relax
• 250. You Can’t Out-train a Fried Nervous System

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 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: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, overwhelmed and exhausted, burnout vs stress, nervous system overload

Maybe you’re asking yourself the following questions – if so, listen in!

• how to calm nervous system after stress
• how to regulate my nervous system
• why am I so overwhelmed

In this episode of Making Shift Happen, I break down what to actually DO after recognizing signs of nervous system overload. Awareness is great, but action is better. You’ll learn practical strategies to improve nervous system regulation, reduce stress stacking, improve recovery, and build sustainable energy without overhauling your entire life.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself. Just take it already! 

• What nervous system dysregulation actually means
• Why stress stacking keeps you overwhelmed
• Simple ways to regulate your nervous system daily
• How recovery improves performance and consistency
• Why small habits matter more than extreme routines

Check out these other relevant episodes:

• 253. The Nervous System Audit: How to Know if Stress is Sabotaging Your Life
• 251. Why You Feel Exhausted but Can’t Relax
• 250. You Can’t Out-train a Fried Nervous System

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 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: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, endurance athlete fatigue, overtraining vs recovery, overwhelmed and exhausted, burnout vs stress, nervous system overload

Maybe you’re asking yourself the following questions – if so, listen in!

• how to calm nervous system after stress
• nervous system reset techniques
• how to regulate my nervous system
• why am I so overwhelmed

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself.

• Signs of nervous system dysregulation
• Why stress affects how you feel overall in life, including your training performance
• How to assess your current stress state and the health of your nervous system, without judgment

• 251. Why You Feel Exhausted but Can’t Relax
• 250. You Can’t Out-train a Fried Nervous System
• 222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery

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 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: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, endurance athlete fatigue, overtraining vs recovery, overwhelmed and exhausted, burnout vs stress, nervous system overload

Maybe you’re asking yourself the following questions – if so, listen in!

• why am I tired but can’t relax
• how to calm nervous system after stress
• nervous system reset techniques

In this episode of Making Shift Happen, we break down how chronic stress and nervous system overload impact performance, recovery, and energy levels for high-achieving professionals and endurance athletes. You’ll learn how to recognize the signs of being over capacity and how to improve recovery, reduce stress, and build sustainable performance without doing more.

• What “capacity” means in training and performance
• Signs your nervous system is overloaded
• Why high-achievers hit a performance wall
• How stress accumulation impacts energy and recovery
• Practical ways to increase capacity sustainably

• 251. Why You Feel Exhausted but Can’t Relax
• 250. You Can’t Out-train a Fried Nervous System
• 222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery

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 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: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, endurance athlete fatigue, overtraining vs recovery, overwhelmed and exhausted, burnout vs stress, nervous system overload

Maybe you’re asking yourself the following questions – if so, listen in!

• why am I tired but can’t relax
• how to calm nervous system after stress
• why high achievers can’t relax
• how stress affects athletic performance
• how to recover from burnout athletes
• how to improve recovery for cyclists
• nervous system reset techniques

For mountain bikers, gravel cyclists, endurance athletes, and busy professionals trying to balance training, work, and life, this constant state of activation can impact recovery, sleep quality, performance, and overall energy levels. The good news? There are simple, practical ways to help your body downshift, so listen in.

• What it means to feel “tired but wired”
• How the nervous system gets stuck in a stress response
• Why high-achievers struggle to relax and recover
• How chronic stimulation impacts sleep and recovery
• The connection between stress, performance, and energy levels
• Simple strategies to help regulate your nervous system

• 250. You Can’t Out-train a Fried Nervous System
• 241. From Mountain Bike trails to Mindfulness with Karen Jarchow
• 222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery

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 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: nervous system regulation, tired but wired, stress and recovery, burnout and performance, recovery for athletes, nervous system dysregulation, high achiever stress, mental fatigue and performance, cycling recovery strategies, endurance athlete recovery

Maybe you’re asking yourself the following questions – if so, listen in!

• why am I tired but can’t relax
• how to calm nervous system after stress
• why high achievers can’t relax
• how stress affects athletic performance
• how to recover from burnout athletes
• how to improve recovery for cyclists
• nervous system reset techniques

In this episode of Making Shift Happen, we explore how chronic stress and nervous system dysregulation impact performance, recovery, and consistency. You’ll learn how to recognize when your system is overloaded and how to implement simple strategies to improve recovery and build sustainable performance.

• What nervous system dysregulation is
• How chronic stress impacts training performance
• Why high-achievers struggle to down-regulate
• How stress stacking affects recovery and energy
• Simple techniques to support nervous system regulation
• Why recovery is essential for long-term performance

• 246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day
• 241. From Mountain Bike trails to Mindfulness with Karen Jarchow
• 222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery

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 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: nervous system regulation athletes, stress and performance, burnout and training, recovery for endurance athletes, high achiever stress management, cycling recovery strategies, HRV and performance, overtraining vs under recovery

In this episode of Making Shift Happen, we’re breaking down how cognitive overload and decision fatigue are silently sabotaging your training, nutrition, and performance. This is especially true for busy, high-achieving professionals balancing careers, life, and endurance sports like mountain biking and gravel cycling.

You’ll learn how to reduce mental load, simplify your routines, and build systems that make consistency easier, without relying on more discipline or willpower.

• What mental load actually is and why it matters for athletes
• How decision fatigue impacts training consistency
• Why you’re not “lazy” – you’re overloaded
• How cognitive overload affects nutrition and recovery
• Practical strategies to reduce decision-making in your daily routine
• How to build systems that support consistent training

• 248. You’re Not Unmotivated – You’re Overstimulated
• 246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day
• 241. From Mountain Bike trails to Mindfulness with Karen Jarchow

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 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: mental load and performance, decision fatigue athletes, consistency in training, cycling performance mindset, endurance athlete habits, time management for athletes, training consistency tips, mindset for high performers, overwhelm and performance, systems vs motivation fitness

In today’s modern, always-connected world, your brain is under constant stimulation from social media, notifications, work demands, and endless information. The result? Burnout, decision fatigue, and the feeling that you “just can’t get it together.” But I am here to assure you that you don’t have a motivation problem, you have an overstimulation problem.

In this episode of Making Shift Happen, we break down how overstimulation impacts your focus, energy, and consistency, and how to reset your nervous system so you can show up for your health without forcing it.

• Why overstimulation is mistaken for lack of motivation
• How social media and technology are draining your mental energy
• The connection between nervous system regulation and consistency
• Why high performers struggle with focus in modern life
• Simple strategies to reduce overwhelm and regain control of your habits
• How to create sustainable routines for fitness, nutrition, and recovery

• 247. Mindful Eating for Athletes: How to Fuel for Performance without Overeating
• 246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day
• 241. From Mountain Bike trails to Mindfulness with Karen Jarchow

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 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: overstimulation, lack of motivation, how to stay motivated, mental overload, reduce overwhelm, improve focus, nervous system regulation, digital detox, social media overwhelm, productivity tips for high achievers, consistency in fitness, habit building, burnout recovery, work life balance health, endurance athlete mindset, cycling performance tips, focus and discipline, attention span, dopamine overload, modern stress management

In this Mindful March episode of Making Shift Happen, we’re talking about how mindful eating can help athletes fuel better, manage hunger, and support performance without turning nutrition into a full-time job.

Mountain bikers, gravel cyclists, and endurance athletes often experience suppressed hunger after hard rides or efforts, which can lead to under-fueling early in the day and then overeating later at night. Learning how to recognize these signals – and when to eat even when you’re not hungry – can dramatically improve recovery, energy levels, and overall training consistency.

In this episode, you’ll learn simple strategies to eat with more awareness, improve your fueling habits, and support better performance on the bike.

What You’ll Learn in This Episode

• Why hard training can suppress hunger signals
• The difference between mindful eating and restrictive dieting
• How endurance athletes accidentally under-fuel early in the day
• Why late-night hunger is often a fueling problem, not a discipline problem
• Simple habits that help athletes eat more intentionally
• How mindful eating can improve energy, recovery, and performance

• 241. From Mountain Bike trails to Mindfulness with Karen Jarchow
• 243. Navigating Concussions in Sports: Insights from an Expert
• 12. 5 Simple Steps to Mindful Eating 

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast

If you’ve ever thought: “I’m bad at meditation,” “My mind won’t stop racing,” or “I don’t have time for mindfulness,” then this episode is for you. You’ll learn how to incorporate one-minute mindfulness practices, breathing exercises, and somatic tools into your daily routine, including during rides, strength training, meals, and stressful workdays. Mindfulness isn’t about clearing your mind; it’s about building awareness.

Fortunately, that same awareness builds resilience as an athlete.

What You’ll Learn in This Episode

• What mindfulness really is (and what it’s not)
• Why you can’t “do meditation wrong”
• How to manage stress with simple breathing techniques
• How mindfulness improves cycling performance and recovery
• How to build emotional resilience as a high-performing athlete
• Easy mindful eating strategies for athletes
• A powerful legs-up-the-wall recovery practice for better sleep
• How to reduce stress in one minute or less

Mindfulness practice helps reduce stress among other things. Stress impacts your Heart rate variability (HRV), sleep quality, muscle recovery, cortisol levels, and decision-making under pressure (like on a race or bike course). For endurance athletes and strength-focused cyclists, stress management isn’t optional; it directly impacts training consistency, power output, and long-term performance.

So, by adding short, daily mindfulness exercises, you can help improve your focus during rides, enhance pacing awareness, support nervous system recovery, increase stress tolerance, and reduce reactive decision-making. This is one way you can take your performance and training to the next level.

• 241. From Mountain Bike trails to Mindfulness with Karen Jarchow
• 243. Navigating Concussions in Sports: Insights from an Expert
• 12. 5 Simple Steps to Mindful Eating 

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast

In this episode, Coach Jen explains why bodybuilding workouts may interfere with cycling performance and outlines evidence-based strength training principles for mountain bikers and gravel cyclists.

In This Episode:

• The difference between hypertrophy and performance training
• Why excessive fatigue compromises endurance performance
• How heavy strength training improves cycling economy
• Proper rep ranges for cyclists
• The importance of power and neuromuscular training

Research Referenced:

1. Rønnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine and Science in Sports, 24(4), 603-612. https://doi.org/10.1111/sms.12104 PMID: 23914932

2. Aagaard, P., & Andersen, J. L. (2010b). Effects of strength training on endurance capacity in top‐level endurance athletes. Scandinavian Journal of Medicine and Science in Sports, 20(s2), 39-47. https://doi.org/10.1111/j.1600-0838.2010.01197.xPMID: 20840561

3. Wilson, J. M. et al. (2011). Concurrent training. The Journal of Strength and Conditioning Research, 26(8), 2293-2307. https://doi.org/10.1519/jsc.0b013e31823a3e2dPMID: 22002517

Check out these other relevant episodes:

• 236. How to Stay Motivated When Winter Days Get Short and Cold
• 231. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 196. 5 Nutrition and Fitness Tips for Winter   

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast

Backed by research from the National Heart, Lung, and Blood Institute (NHLBI) and the National Institutes of Health (NIH), this episode covers practical, science-supported habits that improve cardiovascular health and cycling performance.

You’ll learn how to:

• Improve heart health through smart training and daily movement
• Fuel your body with simple, heart-healthy meals
• Use sleep and recovery to boost endurance and power
• Manage stress for better performance and long-term health
• Understand why knowing your health numbers matters

Whether you’re juggling work, family, and training – or just trying to ride stronger without burnout – this episode gives you realistic tools to support your heart, body, and mindset.

Check out these other relevant episodes:

• 236. How to Stay Motivated When Winter Days Get Short and Cold
• 231. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 196. 5 Nutrition and Fitness Tips for Winter   

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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: heart health for cyclists, gravel cycling training, mountain bike fitness, endurance athlete heart health, cycling nutrition, cycling recovery, busy athlete training, cardiovascular health cycling, Shred Strong podcast

Give Dr. Liz Sampey a follow on Instagram here and find out more info on her programs and coaching on her website here. Photo credit to Evan Wilson.

Check out these other interviews:

• • 241. From Mountain Trails to Mindfulness with Karen Jarchow
  • 232. Annijke Wade: Advocating for All Cyclists
  • 181. From Pregnancy to Perimenopause with Holly Sato, MD

Do you have nutrition and fitness goals? I’m your coach! 

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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: Liz Sampey, Eliza Sampey, physical therapist, concussion, athlete, injury, resilience, rehabilitation, sports, physical therapy, brain injury, endurance sports, concussion management 

Coach Jen breaks down the physiology of cold exposure, nervous system stress, and strength training, while offering simple, practical fueling strategies for mountain bikers and gravel cyclists training through winter.

In this episode, we talk about

• Why cold temperatures increase calorie needs
• How winter training stress affects appetite
• Common fueling mistakes cyclists make in winter
• How to eat enough without over-tracking or restriction
• Why protein and meal timing can be more important to focus on
• How to prevent under-fueling and burnout

Check out these other relevant episodes:

• 236. How to Stay Motivated When Winter Days Get Short and Cold
• 231. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 196. 5 Nutrition and Fitness Tips for Winter   

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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: winter training for cyclists, strength training for cyclists, winter training for athletes, endurance athlete mindset, winter nutrition, winter fueling

Give Karen a follow on Instagram @karenjarchow.coaching and find out more info on her programs and coaching on her website karen-jarchow.com. Be sure to subscribe to her newsletter to stay in touch with her!

Check out these other interviews:

• • 232. Annijke Wade: Advocating for All Cyclists
  • 181. From Pregnancy to Perimenopause with Holly Sato, MD
  • 165. Women’s Mountain Bike Network: Making an Impact for Women in Mountain Biking

Do you have nutrition and fitness goals? I’m your coach! 

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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: Karen Jarchow, holistic health, breathwork, emotional health, spiritual health, professional cycling, coaching, mindfulness, transformation, connection, Making Shift Happen

• Why all-or-nothing thinking shows up during winter
• How identity-based habits improve consistency
• What “showing up” really looks like in winter training
• Why winter is the foundation for spring fitness
• How small habits compound into big gains

Check out these other relevant episodes:

• 239. A Simple No-BS Way to Set Goals That Actually Stick
• 150. Using Your Core Values to Set Goals
• 108. Two Things Wrong With Your Goals

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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: new year fitness for cyclists, winter training for cyclists, strength training for cyclists, winter training for athletes, endurance athlete mindset, identity-based habits, habit-building, perfection, all-or-nothing mentality

In this episode, Coach Jen breaks down a simple, sustainable approach to goal setting inspired by identity-based habits popularized by James Clear, without the pressure, perfectionism, or overplanning.

Instead of asking “What do I want to achieve?”We ask the better question: “Who do I need to become, and what does that person do daily?”

In This Episode, You’ll Learn:

• Why most New Year’s goals fail by February
• How identity-based goal setting creates long-term success
• How to define the “version of you” who has already reached your goals
• What daily habits actually matter (and which ones don’t)
• How to simplify your goals
• Why consistency beats motivation every time

Check out these other relevant episodes:

• 150. Using Your Core Values to Set Goals
• 108. Two Things Wrong With Your Goals

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 

Keywords: holiday fitness for cyclists, mindful eating for athletes, memories over macros, holiday nutrition for cyclists, winter training for cyclists, strength training for cyclists, food freedom for athletes, endurance athlete nutrition mindset

Instead of tracking every bite or throwing structure out the window, you’ll learn how to practice mindful eating, recognize hunger cues, choose foods you truly enjoy, and maintain fitness with simple, realistic non-negotiables. This episode is perfect for cyclists and active adults who want to enjoy the holidays and feel strong heading into the new year.

In this episode, you’ll learn:

• Why tracking macros during the holidays often increases stress instead of results
• How mindful eating helps regulate hunger and fullness cues
• The power of slowing down meals to improve digestion and satisfaction
• How to intentionally choose holiday foods you genuinely enjoy
• Why “memories over macros” leads to better long-term consistency
• How to set 2-3 simple non-negotiables that keep fitness goals intact
• How strength training and light structure can support holiday balance

Check out these other relevant episodes:

• 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 221. How to Develop Durability on the Bike

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 

Keywords: holiday fitness for cyclists, mindful eating for athletes, memories over macros, holiday nutrition for cyclists, winter training for cyclists, strength training for cyclists, food freedom for athletes, endurance athlete nutrition mindset

Whether you’re a gravel cyclist, mountain biker, or endurance athlete stacking big winter miles, this episode covers science-backed recovery strategies including sleep, nutrition, nervous system regulation, parasympathetic breathwork, mobility, and how to safely return to training intensity.

Learn how to calm your central nervous system, speed up recovery, prevent injury, and maintain motivation after demanding bike challenges, without losing the fitness you worked so hard to build.

In this episode, you’ll learn:

• Why recovery is where cycling fitness actually improves
• How the Rapha Festive 500 (and similar challenges) stress the nervous system
• Signs you need recovery vs. more training
• How parasympathetic breathwork accelerates recovery
• Simple breathing drills to calm the CNS after hard rides
• What to eat after a heavy training block
• How to structure recovery days without losing fitness
• When to safely reintroduce intensity
• Why mental recovery matters just as much as physical recovery

Check out these other relevant episodes:

• 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 221. How to Develop Durability on the Bike

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 

Keywords: cycling recovery strategies, how to recover after hard cycling training, Rapha Festive 500 recovery, cyclist nervous system recovery, parasympathetic breathwork for athletes, winter cycling recovery, endurance cycling recovery tips, gravel cycling recovery, mountain bike recovery, CNS fatigue cycling

Learn how to fight the winter training slump, build cozy training rituals, stay accountable, adjust your workouts for winter success, and keep your cycling fitness sharp until spring. If you’re feeling sluggish, unmotivated, or out of sync with your routines, this episode will help you shift your mindset, reboot your habits, and reclaim your momentum.

What You’ll Learn in This Episode:

• Why winter kills cyclist motivation (and why it’s not your fault)
• How daylight, melatonin, and temperature changes impact training
• Practical tips to stay consistent when it’s dark and cold
• How to make winter training easier and more enjoyable
• Why strength training is key for maintaining fitness during winter
• Simple winter-proof habits to boost mood, energy, and recovery
• How to rebuild confidence and consistency when routines shift

Check out these other relevant episodes:

• 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 221. How to Develop Durability on the Bike

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 

Keywords: winter cycling motivation, how to stay motivated in winter, cyclist winter training tips, winter training slump, off-season cycling routines, indoor cycling motivation, circadian rhythm winter training, cycling strength training winter, how to maintain fitness in winter, cycling motivation loss

Learn why indoor training feels harder, how to fix common comfort issues, simple interval workouts to make time go faster, and how to use cadence variations to build better fitness. Plus, discover small upgrades that make a huge difference in your winter riding experience.

This episode is packed with practical coaching tips to help you ride smarter, stay motivated, and arrive in spring stronger than ever.

Check out these other relevant episodes:

• 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 233. The Secret Off-Season Training Formula
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 

Keywords: indoor cycling tips, winter cycling training, bike trainer workouts, indoor riding motivation, winter training for cyclists, mountain biking indoor training, gravel cycling winter workouts, cadence drills for cyclists, indoor bike trainer setup, how to enjoy indoor riding, cycling intervals indoors, trainer comfort tips, winter strength training for cyclists, Shred Strong program, off-season training for cyclists

Check out these other relevant episodes:

• 233. The Secret Off-Season Training Formula
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 221. How to Develop Durability on the Bike

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 

Keywords: indoor cycling tips, indoor trainer, trainer motivation, winter training cycling, make trainer rides easier, mountain bike winter training, indoor riding hacks, Zwift motivation, cycling strength training winter, Shred Strong program

Annijke is always elevating the work and voices of others, and now it’s time to shine the light on her own powerful voice. Give Annijke a follow on Instagram @geodesicdome and be sure to watch her short film, Mystic Rider, here. Photo credit to Jay Melena @jaystone_m.

Check out these other relevant interviews:

• 6. Inclusivity in Mountain Biking with Brooke Goudy
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides 

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, so you can get results faster.

Learn how to balance smart strength training, targeted rides, and mindset shifts that help you stay consistent all season long. Plus, get the scoop on our #ShredStrong program, kicking off the winter phase on January 5th – the ultimate off-season strength and conditioning plan for cyclists. Or, work with Jen 1:1 by applying to work with here here: https://wvy4j2tn9vy.typeform.com/to/efp8oWSk

What You’ll Learn:

• How much cycling volume you really need to maintain fitness this winter
• The best strength training strategies for cyclists in the off-season
• Why less riding doesn’t mean losing progress
• Simple ways to boost motivation and avoid burnout
• How #ShredStrong and 1:1 coaching helps you train smarter, not harder

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
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides 

Research referenced in this episode:

• PMID 2314932: https://pubmed.ncbi.nlm.nih.gov/23914932/ (Note: Research shows that adding strength/resistance training to endurance training can improve endurance outcomes for cyclists, not necessarily that you need to reduce endurance training miles/volume by 30%.)

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

You’ll learn:✅ The top causes of cycling-related low back pain✅ Simple strength moves to build a more resilient spine✅ Why glutes, hips, and thoracic mobility matter✅ How off-season strength training can keep you pain-free next season

Check out these other episodes:

• This episode also includes the link for the free PDF on bike fit: 219. MTB Gains: Strength Training Secrets with a PT Who Rides 
• 155. Combining Bike Fit and Physical Therapy with Natalie Colins, DPT

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall cycle in November! Learn more about the program and sign-up HERE! 

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

In this episode, Hannah shares her passion for cycling, the pivotal moments that led to the creation of Flow Formulas, and her commitment to sustainability and inclusivity. Whether you’re an endurance athlete or simply curious about innovative entrepreneurship, this episode offers insights and motivation to fuel your own success. Tune in and be inspired by Hannah’s story and how Flow Formulas can help you find your energy flow!

???? Check out Flow Formulas’ website: https://flowformulas.com/. Use code JEN15 to save some money on your orders (plus, all money raised goes back to the Colorado Mountain Bike Organization to support local trails).

???? Tap here to follow Flow Formulas on Instagram.

Check out these other episodes:

• 176. How to Fuel Effectively on Race Day
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides
• 156. How to Master Hydration

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE! 

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Here’s what you’ll learn:✨ Why Fall + Winter are prime time for gym gains✨ The biggest myths about strength training for cyclists (and the truth)✨ Simple ways to start lifting without overwhelm✨ How strength training makes you more durable, powerful, and faster on the bike

Think of this as your off-season advantage – a way to turn downtime into your best riding season yet.

And if you want the guesswork taken out? My #ShredStrong strength training program starts November 3rd and gives you the exact workouts you need to get stronger without feeling overwhelmed.

???? Tap here to join: shifthumanperformance.com/shredstrong

Check out these related episodes + references:

• 221. How to Develop Durability on the Bike
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides
• 191. How to Create a Strength Workout
• Research referenced in this episode: https://pubmed.ncbi.nlm.nih.gov/24862305/

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE! 

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

I dive deep into:

• Why gravel/singletrack eats up more energy (vibration, rolling resistance, micro-muscle work)
• What strength & stability you need (core, grip, posture) to ride harder and recover quicker
• How to adapt your training and recovery so you don’t end up beat, broken, or burnt out
• Nutrition tips to fuel the rough: protein, electrolytes, and enough carbs
• Gear & technique hacks: tires, posture, line choice, letting the bike do some of the work

Studies referenced if you want to nerd-out:• “Effects of vibration on efficiency in off-road cyclists” (PMID 33948546)• “Strength Training Improves Performance and Pedaling Characteristics in Elite Cyclists” (PMID 24862305)• “Optimizing strength training for running and cycling endurance performance” (PMID 23914932)

If you ride gravel or mountain bike, or you want to get into it without paying the price in soreness and fatigue, then this is the episode to guide your next few weeks of training.

Check out these related episodes:

• 221. How to Develop Durability on the Bike
• 224. How to Finally Stop Bonking Mid-Ride

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists – you can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE! 

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your nutrition and 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.

Episode highlights:

• WHY bonking happens. Spoiler: it’s not just being tired, it’s literally running out of glycogen (your “gas tank”).
• The 4-step bonk-proof plan: Fuel Pre-Ride → Fuel During → Hydrate → Train Smart.
• Science-backed fueling guidelines (ACSM + peer-reviewed research).
• Strength training as your secret weapon – it’s proven to improve performance and delay fatigue in cyclists.
• Realistic, actionable tips… no complicated math or lofty expectations.
• Your next step: apply to work with me in my 1:1 Peak Performance Program to unlock power, endurance, and confidence on + off the bike – application link is here.

Check out these related episodes:

• 221. How to Develop Durability on the Bike
• 213. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 172. What is Your Sweat Rate?

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists – you can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE! 

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your nutrition and 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.

We’ll cover:

• Why adaptable training beats rigid plans for long-term success
• How to pivot when you’re short on time, energy, or equipment
• The mindset shift that separates thriving athletes from frustrated ones
• Actionable steps to create your own adaptable training toolkit

Whether you’re balancing a demanding career or just navigating life’s chaos, this episode will help you train smarter, stay consistent, and feel empowered.

]]> false https://podcast.show/makingshifthappen/episode/147965911/ 147965911 https://shifthumanperformance.com/?p=4240 Jen Kates with Shift Human Performance Fri, 22 Aug 2025 15:21:43 -0400 You’ve seen HRV pop up on your stats screen. Now, meet your new secret weapon. In this episode, I break down what Heart Rate Variability (HRV) really means, why it’s the ultimate gauge of balance between “fight or flight” and “Netflix & chill,” and how it matters for mountain bikers and gravel cyclists.

• Learn how HRV trends can reveal overtraining, readiness, or even illness.
• Hear about a real mountain biking study where HRV stayed low after a 3-day race.
• Understand the link between HRV and aerobic fitness gains.
• Discover simple, accessible strategies to boost HRV, such as breath work, bedtime routines, recovery rest days, and smart training tweaks.
• Use HRV not as a judgment, but as a powerful tool to optimize performance.

Research links used for this episode:

• https://pubmed.ncbi.nlm.nih.gov/36593493/
• https://magazinebike.com/2025/05/06/heart-rate-variability-training-hrv/?utm_source=chatgpt.com
• https://www.mdpi.com/1660-4601/18/14/7636

Check out these related episodes:

• 221. How to Develop Durability on the Bike
• 213. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 170. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Learn more about the program and sign-up HERE! 

Hi, it’s me.]]> 0:11:36 false https://podcast.show/makingshifthappen/episode/147750085/ 147750085 https://shifthumanperformance.com/?p=4236 Jen Kates with Shift Human Performance Thu, 14 Aug 2025 02:00:30 -0400 Durability isn’t just about going the distance – it’s about how well you hold up during it.

In this episode of Making Shift Happen, I share how cyclists (whether you’re a mountain biker, gravel grinder, or roadie) can build true, long-lasting durability, both mentally and physically. You’ll learn how strength training, proper fueling, sleep, and even mindset work together to keep you riding stronger, longer, and with less risk of burnout or injury.

We cover:

• What durability really means (and why it matters)
• How to use strength training to improve fatigue resistance
• Mental strategies to push through tough moments
• Nutrition and sleep tips to support long-term gains
• Why consistency trumps hero workouts every time

]]> 0:21:32 false https://podcast.show/makingshifthappen/episode/147320763/ 147320763 https://shifthumanperformance.com/?p=4231 Jen Kates with Shift Human Performance Sat, 26 Jul 2025 14:28:38 -0400 Many cyclists obsess over VO₂max, but what if that number isn’t telling the full story? In this episode, I break down what VO₂max actually measures, its limits as a performance predictor, and which metrics (like FTP, lactate threshold, and durability) can matter more for mountain bikers and gravel cyclists.

You’ll learn how to structure your training to improve what really counts, and why strength training should absolutely be part of your routine. Whether you’re an intermediate rider or an experienced racer, this episode will help you train smarter, not just harder.

✅ What You’ll Learn:

• What VO₂max really is (and what it isn’t)
• Why lactate threshold and FTP are better performance predictors
• The science behind durability and how to train it
• How strength training improves cycling economy and fatigue resistance

]]> 0:29:43 false https://podcast.show/makingshifthappen/episode/147033714/ 147033714 https://shifthumanperformance.com/?p=4220 Jen Kates with Shift Human Performance Mon, 14 Jul 2025 15:46:04 -0400 What if strength training could actually make you a better—and more durable—mountain biker?

In this episode, I chat with Jessie Duppler, a physical therapist and fellow rider from Chain Reaction Physical Therapy in Prescott, AZ. We talk about how strength training improves performance on the bike, how to make it work even if you hate the gym, and what to prioritize if you’re short on time. Whether you’re chasing podiums or just want to ride pain-free longer, this one’s for you.

To learn more about Jessie or to follow her, check out these links here:

• Website: https://www.chainreactionpt.com/
• Instagram: https://www.instagram.com/chainreactionpt
• YouTube: https://www.youtube.com/@chainreactionPT

To learn more about strength training, check out these episodes:

• 197. The Surprising Side Effect of Strength Training
• 191. How to Create a Strength Workout
• 170. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

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.

WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

This episode is your guide to making BIG gains in your mountain biking skills—without the overwhelm.]]> 0:18:15 false https://podcast.show/makingshifthappen/episode/146231438/ 146231438 https://shifthumanperformance.com/?p=4212 Jen Kates with Shift Human Performance Thu, 12 Jun 2025 12:47:14 -0400 Today, I’m talking about protein supplements, amino acids, surgery, and recovering from injury.]]> 0:13:47 false https://podcast.show/makingshifthappen/episode/146043403/ 146043403 https://shifthumanperformance.com/?p=4198 Jen Kates with Shift Human Performance Thu, 05 Jun 2025 13:10:49 -0400 Today, we’re diving into something everyone is talking about without even realizing it… but few actually understand: metabolic flexibility.

Think of metabolic flexibility as your body’s ability to shift gears efficiently, burning fat when it makes sense, using carbs when it’s time to perform, and doing it all without crashing or constantly needing a snack.

If you’ve ever hit a wall in your workouts, struggled with energy crashes, or felt like your “clean eating” isn’t working anymore, then this episode is for you. Let’s make shift happen.

To learn more about nutrition tips for cyclists, check out these episodes:

• 106. Why Zone 2 Endurance is Crucial in Your Training
• 109. Q+A on Zone 2 Endurance

Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:20:28 false https://podcast.show/makingshifthappen/episode/145873647/ 145873647 https://shifthumanperformance.com/?p=4195 Jen Kates with Shift Human Performance Thu, 29 May 2025 11:35:18 -0400 Knowing how to fuel for early morning training can help you maintain performance and power on and off the bike and in and out of the gym. It can also help you learn how to recover properly since you aren’t under-fueling before harder training efforts. Give this episode a listen to learn about the 3 things you can focus on when time is crunched in the morning before your bike rides and/or training.

To learn more about nutrition tips for cyclists, check out these episodes:

• Part 1: How to Fuel Before Bike Rides
• Part 2: How to Fuel During Bike Rides
• Part 3: How to Fuel After Bike Rides

Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

• Learn how to fuel yourself effectively in your day-to-day life.
• Learn how to power your bike rides and help you avoid the dreadful “bonking” on rides and runs – or any adventure outside!
• Learn how and when to eat more or less food, and what foods are best for active people like you!
• Become a meal prepping pro, without spending hours in the kitchen.
• Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
• Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here’s the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let’s get fit + fed to shred, together!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:15:19 false https://podcast.show/makingshifthappen/episode/145687708/ 145687708 https://shifthumanperformance.com/?p=4191 Jen Kates with Shift Human Performance Thu, 22 May 2025 12:56:56 -0400 We talk a lot about what to eat before, during, and after your bikes rides… but we don’t talk enough about what NOT to eat before bike rides.]]> 0:14:18 false https://podcast.show/makingshifthappen/episode/145529096/ 145529096 https://shifthumanperformance.com/?p=4188 Jen Kates with Shift Human Performance Fri, 16 May 2025 18:11:58 -0400 As riding season ramps up, mountain bikers and gravel cyclists need to rethink their nutrition. Learn how to fuel longer rides, recover better, and keep energy steady with smart seasonal strategies with these nutrition tips for cyclists. 

Also, if you’re you feeling fatigued, having difficulty sleeping, and getting moody AF? Those could be signs that you’re not fueling enough for the added hours in the saddle. Give this episode a listen to make sure you are fueling enough – and effectively – for your increased riding this season!]]> 0:25:48 false https://podcast.show/makingshifthappen/episode/145271645/ 145271645 https://shifthumanperformance.com/?p=4183 Jen Kates with Shift Human Performance Thu, 08 May 2025 10:46:36 -0400 So, you’ve decided you’re ready to change – that’s awesome! But are you WILLING to make the change? (It’ll get uncomfortable and not many people love to be uncomfortable.) Are you ABLE to make the change? Or do you need a little support from someone – like a coach – to make it happen?]]> 0:19:36 false https://shifthumanperformance.com/2025/05/02/211-how-to-get-your-bike-ready-to-ride/?utm_source=rss&utm_medium=rss&utm_campaign=211-how-to-get-your-bike-ready-to-ride 95488735 https://shifthumanperformance.com/?p=4179 Jen Kates with Shift Human Performance Fri, 02 May 2025 09:48:36 -0400 With the snow melting and the weather cooperating more for some more riding, let’s get your bike ready for some more miles! Give this episode a listen to learn the simple steps you can take to check your bike to make sure it’s ready to shred with you.]]> 0:23:46 true https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://podcast.show/makingshifthappen/episode/144938684/ 144938684 https://shifthumanperformance.com/?p=4175 Jen Kates with Shift Human Performance Fri, 25 Apr 2025 20:36:47 -0400 Distractions obliterate your focus. By not fully-investing your attention into your work or task at hand, you are doing your brain and body a disservice. So, instead of half-assing your focus and rest, learn to set boundaries in order to limit your distractions, and your focus and health will soar!

You will feel more present in all that you do. You will have more energy, and you will even become a better human along the way. Why not try to half-ass your life less?

To learn more about Steve Magness, who was the inspiration for this episode, visit his site here: https://www.stevemagness.com/. I highly recommend his book, “Do Hard Things.”

Here are other related episodes worth checking out:

• 203. How to Live la Pura Vida
• 173. What Can You Get Out of a Morning Routine?

If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:26:34 false https://podcast.show/makingshifthappen/episode/144739850/ 144739850 https://shifthumanperformance.com/?p=4172 Jen Kates with Shift Human Performance Fri, 18 Apr 2025 17:38:46 -0400 Creatine is one of the most researched supplements in the world, and it is found to be safe and effective. However, creatine use among women is vastly under-researched (what else is new?). Recent research is including more women (which we desperately need!), and the current research is showing that women store and synthesize less creatine than males. In this episode, I explain the differences between women and men when to comes to creatine supplementation, and how dosage can be adjusted, if at all.

Here’s the study I referenced in this episode if you’d like to nerd-out on it with me: PMID 33800439: https://pubmed.ncbi.nlm.nih.gov/33800439/

Here are other episodes worth checking out:

• 161. All About Creatine and Q+A
• 208. The Downsides and Dangers of Supplements

Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:18:14 false https://podcast.show/makingshifthappen/episode/144430631/ 144430631 https://shifthumanperformance.com/?p=4167 Jen Kates with Shift Human Performance Thu, 10 Apr 2025 19:11:52 -0400 Despite supplements sometimes being beneficial and having a relatively low-risk profile, there are some downsides and dangers to supplements. In this episode, I share some things to look out for when it comes to supplements, as well as a couple of things you can do to keep your safety and health in check if you decide to supplement.

Some things you can look for on the labels of your supplements are that the supplement company practices Good Manufacturing Practice (GMP) and you get some bonus points if they are third-party tested for accuracy and quality (this will usually cost more). Also, here are some resources for you:

• You can learn more here on the FDA’s website if you are in the United States: https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
• https://examine.com/ is an excellent resource for learning more about supplements and which ones may be beneficial for you, once you speak with your qualified medical professional.

Here are other episodes worth checking out:

• 161. All About Creatine and Q+A
• 31. Q+A on Collagen Protein

Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:37:02 false https://podcast.show/makingshifthappen/episode/144158054/ 144158054 https://shifthumanperformance.com/?p=4164 Jen Kates with Shift Human Performance Thu, 03 Apr 2025 22:26:04 -0400 Financial goals don’t have to be about money – they can be about other things that impact your money and investments.

This also includes how you choose to invest your TIME, which is fleeting, fam. ⏰ How do you want to invest your time and energy in 2025?]]> 0:20:07 false https://podcast.show/makingshifthappen/episode/143815960/ 143815960 https://shifthumanperformance.com/?p=4157 Jen Kates with Shift Human Performance Thu, 27 Mar 2025 02:30:11 -0400 Overwhelm, stress, and anxiety can feel daunting. The 3-3-3 technique can help ground yourself in the moment and dissolve these feelings so they don’t feel so overwhelming.

In this episode, I outline what the 3-3-3 technique is and how you can use it anywhere and anytime to help yourself overcome these feelings of overwhelm, stress, and anxiety.

Here are other episodes worth checking out:

• 77. How to Modify Training When Highly Stressed
• 35. 10 Ways to Handle Stressful Weeks

Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> false https://podcast.show/makingshifthappen/episode/143557095/ 143557095 https://shifthumanperformance.com/?p=4153 Jen Kates with Shift Human Performance Thu, 20 Mar 2025 10:12:56 -0400 Heart rate recovery is an easy metric to use to determine your cardiovascular health.

In this episode, I share what heart rate recovery is and how you can use it as a tool to gauge your heart health and fitness.

Here are other episodes worth checking out:

• 201. 8 Ways to Keep Your Heart Healthy
• 153. Should You Use Rate of Perceived Exertion (RPE) or Heart Rate? 

Working out and trying a new variety of movements is a great way to improve your heart health and focus on your own wellness. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:16:02 false https://podcast.show/makingshifthappen/episode/143315287/ 143315287 https://shifthumanperformance.com/?p=4148 Jen Kates with Shift Human Performance Fri, 14 Mar 2025 12:59:25 -0400 Progress is not linear, friend.

Progress is more like a rollercoaster.

Tune into this episode to hear how you can tame the mental monster of thinking that progress needs to happen EVERY time you show up at the gym, on the bike, or on the body weight scale if you’re chasing weight loss.

Here are other episodes worth checking out:

• 105. 3 Reasons You’re Not Seeing Progress
• 18. Focus on Progress Not Expectations

Working out and trying a new variety of movements is a great way to live la pura vida and focus on your own health and wellness. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:23:56 false https://podcast.show/makingshifthappen/episode/142952276/ 142952276 https://shifthumanperformance.com/?p=4142 Jen Kates with Shift Human Performance Thu, 06 Mar 2025 01:30:50 -0500 After spending our vacation in Costa Rica for the past 9 days, Erin and I returned home inspired to live “la pura vida” in Denver. In Costa Rica, la pura vida is a way of life. La pura vida is a way to live life to the fullest.

In this episode, I offer the seven ways we are working to live la pura vida back at home in Denver, so our vacation vibe can continue into a way of living and being.

Here are other episodes worth checking out:

• 199. Does Social Media Scrolling Impact Your Performance?
• 198. How to Stay Informed Without Overwhelm

Working out and trying a new variety of movements is a great way to live la pura vida and focus on your own health and wellness. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:19:53 false https://podcast.show/makingshifthappen/episode/142350614/ 142350614 https://shifthumanperformance.com/?p=4138 Jen Kates with Shift Human Performance Thu, 27 Feb 2025 01:00:39 -0500 I am digging up this episode from the archives! This episode was originally published as episode 16, which was released on May 3, 2021 (which is wild to me). Even if you listened to the original episode, I’d love for you to listen to it again, because the scale and how much you weigh is the least important or interesting thing about you.

F*ck the scale as the ONLY source of information regarding your progress. There are so many other things you can use to determine your progress.

Give this episode a listen as I dive in and get quite heated (no apologies for the F-bombs) about how the scale should NOT be the only source of information regarding your weight loss, weight gain, or overall health journey. I outline the things you can use as more dependable metrics, empowering you even more.

If you want to read the blog I wrote that inspired this podcast, read it here: https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/

Here’s the study I reference in this episode about inadequate sleep being a risk factor for obesity.

Here are other episodes worth checking out:

• 18. Focus on Progress Not Expectations
• 47. 10 Ways to Track Progress Besides Body Weight 

Working out and trying a new variety of movements is a great way to f*ck the scale and focus on muscle-building. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:34:19 false https://podcast.show/makingshifthappen/episode/142350153/ 142350153 https://shifthumanperformance.com/?p=4135 Jen Kates with Shift Human Performance Thu, 20 Feb 2025 01:00:00 -0500 February is Heart Health Month, so let’s talk about how you can keep your heart health as a focus. With these 8 straightforward tips, you can keep your attention on your heart health without being bogged down by the gimmicks and supplements that are so prevalent today. This is especially important if cardiovascular issues run in your family or if you’re genetically predisposed for certain chronic diseases.

Here are other episodes worth checking out:

• 186. Breast Cancer Awareness with Stephanie Villavicencio
• 157. Let’s Make Fiber Sexy Again

Working out and trying a new variety of movements is a great way to keep your heart healthy. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:25:34 false https://podcast.show/makingshifthappen/episode/142118338/ 142118338 https://shifthumanperformance.com/?p=4129 Jen Kates with Shift Human Performance Thu, 13 Feb 2025 13:26:30 -0500 Your motivation may be low right now when it comes to your workouts, meals, or anything that may make you focus on your overall health and wellness. Winter can be a funk-filled time of year, so how do you get out of a funk? Give this episode a listen to learn about a handful of ways you can get out of a workout or food and health funk with less overwhelm.

Here are other episodes worth checking out:

• 192. Are You Experiencing Burnout? 
• 16. F*ck the Scale

Working out and trying a new variety of movements is a great way to get out of a funk. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:25:57 false https://podcast.show/makingshifthappen/episode/141870407/ 141870407 https://shifthumanperformance.com/?p=4126 Jen Kates with Shift Human Performance Thu, 06 Feb 2025 22:07:22 -0500 In episode 198 last week, I talked about the ways you can stay informed without doomscrolling. In this episode, I talk about how scrolling on social media may impact your performance in the gym and in sport. It is my hope that this episode will help you consider the impact that scrolling (even beforehand and not during) can have on your training overall. As always, I also give tips and tricks for other things you can do besides scrolling before or during your training.

Here are the studies I reference in this episode so you can nerd-out as well:

• https://pubmed.ncbi.nlm.nih.gov/34000894/
• https://pubmed.ncbi.nlm.nih.gov/32930640/

Here are other episodes worth checking out:

• 192. Are You Experiencing Burnout? 
• 197. The Surprising Side Effect of Strength Training

Working out is a great way to de-stress and feel less overwhelmed. If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:13:55 false https://podcast.show/makingshifthappen/episode/141585775/ 141585775 https://shifthumanperformance.com/?p=4122 Jen Kates with Shift Human Performance Thu, 30 Jan 2025 01:00:01 -0500 2025 is kicking ass and taking names when it comes to the news cycle, and this can feel very overwhelming. So, how do you stay informed without feeling overwhelmed? Let me share some tips to help prevent you from staring at your screen endlessly and scrolling until your find the end of the Internet.

Interested in finding your U.S Representative? Look here. Want to find your U.S. Senator? Go here.

Here are other episodes worth checking out:

• 192. Are You Experiencing Burnout? 
• 189. How to Manage the Heaviness of Current Events
• 188. Election Week De-Stressor Tips

Working out is a great way to de-stress and feel less overwhelmed. If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:34:37 false https://podcast.show/makingshifthappen/episode/141341240/ 141341240 https://shifthumanperformance.com/?p=4116 Jen Kates with Shift Human Performance Thu, 23 Jan 2025 17:14:28 -0500 Strength training has many positive attributes to it including improved aesthetics, strength, resilience, power, and the ‘usual’ things you expect. But, there is one other positive side effect of strength training that you shouldn’t underestimate or take for granted. So, give this episode a listen to hear about this positive side effect, and yet another reason to get into strength training!

Here are other episodes worth checking out:

• 191. How to Create a Strength Workout
• 170. 7 Things to do to Reduce Soreness from Biking + Strength Training
• 162. What to do if You Struggle to Maintain Strength While Biking

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:10:26 false https://podcast.show/makingshifthappen/episode/141046753/ 141046753 https://shifthumanperformance.com/?p=4109 Jen Kates with Shift Human Performance Thu, 16 Jan 2025 12:25:47 -0500 Let’s make winter better! In this episode, I share my top 5 nutrition and fitness tips for winter, to help you not just get through the season, but thrive in the season as best as you are able to.

Here’s the link to the insulated shaker bottle I mentioned in this episode – this bottle is perfect to have a cold or warm beverage waiting for you in your car after your ride or ski! Blender Bottle – it’s only $20.

Here are other episodes worth checking out:

• 106. Why Zone 2 Endurance is Crucial in Your Training
• 109. Q+A on Zone 2 Endurance Training

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.

All of this is only $49 a month! Or, pay $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:23:03 false https://podcast.show/makingshifthappen/episode/140786359/ 140786359 https://shifthumanperformance.com/?p=4105 Jen Kates with Shift Human Performance Thu, 09 Jan 2025 09:45:30 -0500 Failing isn’t always a bad thing, especially if you know how to fail better. New Year’s Resolutions are popular this time of year, and maybe you’ve already failed at your attempt to make some changes (whether in the new year or another time). Listen to this episode to learn how you can learn from your mistakes or lackluster attempts and fail better. By learning to fail better, you can turn every failure into a success.

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

Here are other episodes worth checking out:

• 193. 9 of the Biggest Training Mistakes Cyclists Make
• 150. Using Your Core Values to Set Goals
• 5. Process Goals are the Answer to Your Big Goals

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive 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. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:16:31 false https://podcast.show/makingshifthappen/episode/140504654/ 140504654 https://shifthumanperformance.com/?p=4100 Jen Kates with Shift Human Performance Wed, 01 Jan 2025 00:30:45 -0500 I get it – New Year’s Resolutions are… tiresome. Annoying. Not ideal for everyone. Maybe you detest New Year’s Resolutions. If so, then listen to this episode to learn of two other things you can do instead of setting resolutions or a goal you will may not keep.

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

Here are other episodes worth checking out:

• 150. Using Your Core Values to Set Goals
• 5. Process Goals are the Answer to Your Big Goals

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive 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. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:22:45 false https://podcast.show/makingshifthappen/episode/139961059/ 139961059 https://shifthumanperformance.com/?p=4095 Jen Kates with Shift Human Performance Thu, 19 Dec 2024 10:18:00 -0500 We all make mistakes in our training – but we need to use them as learning experiences. In this episode, I outline 9 of the biggest training mistakes I see cyclists make. I also discuss what to do instead and how to correct many of these mistakes. Be sure to check out the episodes below for more info. Also, join my #ShredStrong program that starts on January 6th! Joining #ShredStrong is an excellent way to avoid making training mistakes. (wink, wink)

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

Here are the episodes I mention in this episode that are worth checking out:

• 170. 7 Things to do to Reduce Soreness from Biking + Strength Training
• 106. Why Zone 2 Training is Crucial in Your Training
• 74. Are You Overtraining? 

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive 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. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $39 a month if you pay for six months 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).

Hi, it’s me.]]> 0:32:21 false https://podcast.show/makingshifthappen/episode/139650266/ 139650266 https://shifthumanperformance.com/?p=4091 Jen Kates with Shift Human Performance Thu, 12 Dec 2024 10:20:14 -0500 Burnout happens gradually, not overnight. You can feel burnout in your work, training, and life in a variety of different ways. In this episode, I talk about the signs of burnout, because being aware of what’s going on is the first step. Lastly, I cover some initial steps you can take to help manage the burnout and get you feeling a bit better.

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you’re traveling this holiday season – enjoy!

Here are some other related episodes to listen to:

• 174. What if You’re Not Motivated to Workout or Ride?
• 74. Are You Overtraining? 
• 77. How to Modify Training When Highly Stressed

Hi, it’s me.]]> 0:27:39 false https://podcast.show/makingshifthappen/episode/139020310/ 139020310 https://shifthumanperformance.com/?p=4087 Jen Kates with Shift Human Performance Thu, 28 Nov 2024 02:00:40 -0500 Strength workouts don’t have to be elusive or confusing! In this episode, I outline the steps you can take to create a strength workout simply and efficiently on your own. If you want a copy of my FREE workout guide, then sign up here (I promise I won’t spam ya or sell your info – there is a special place in hell for people who do that).

As I mentioned in my last episode (check out episode 190 here!), here are two workouts that I created for the Women’s MTB Network that you can use any time: https://womensmtbnetwork.com/offseason-mtb-workouts/. There will be more content coming out in the coming months with the Women’s MTB Network, so be sure to stay tuned!

Here are some other episodes about strength workouts to listen to:

• 154. 5 Steps to Start Your New Workout Routine
• 162. What to do if You Struggle to Maintain Strength While Biking
• 7. Is Strength Training Important for Cyclists? 

Hi, it’s me.]]> 0:28:14 false https://podcast.show/makingshifthappen/episode/138776626/ 138776626 https://shifthumanperformance.com/?p=4084 Jen Kates with Shift Human Performance Thu, 21 Nov 2024 13:28:14 -0500 The off-season is a great time to work on your strength and power (but I also argue that ALL year is the best time to work on it!). In this episode, I share a couple of mountain bike workouts that you can do in the off-season if the trails aren’t accessible to you because of weather or whatever reason.

Check out my blog and the two workouts I share with Women’s MTB Network here: https://womensmtbnetwork.com/offseason-mtb-workouts/. That link also included demo videos so you can see how to do the exercises, so check it out! A million thanks to the Women’s MTB Network for letting me be a part of their magical community. Be sure to join the Women’s MTB Network for their monthly newsletter and all of the amazing work they do to expand opportunities for women in mountain biking.

Here are some other episodes about strength training and off-season training to check out:

• 162. What to do if You Struggle to Maintain Strength While Biking
• 143. Fact or Fiction: Interference Effect Between Strength and Endurance Workouts
• 7. Is Strength Training Important for Cyclists? 

Hi, it’s me.]]> 0:16:53 false https://podcast.show/makingshifthappen/episode/138222115/ 138222115 https://shifthumanperformance.com/?p=4076 Jen Kates with Shift Human Performance Tue, 05 Nov 2024 23:56:44 -0500 It’s Election Day in the United States, which will inevitably turn into election WEEK until the results are tallied. How are you caring for yourself? De-stressor tips and methods can help you manage acute stress with greater ease.

Listen in to learn about a grounding method and a breathwork technique that can help you manage your stress this week, or any week. These methods can act as de-stressors for you any time you need to lean on them.

Here are some other episodes about stress management to check out:

• 77. How to Modify Training When Highly Stressed
• 36. What are Your Non-Negotiables to Handle Stress?
• 35. 10 Ways to Handle Stressful Weeks

Hi, it’s me.]]> 0:11:47 false https://podcast.show/makingshifthappen/episode/138092804/ 138092804 https://shifthumanperformance.com/?p=4073 Jen Kates with Shift Human Performance Fri, 01 Nov 2024 10:18:47 -0400 Motivation can feel fleeting this time of year. The darker mornings, the colder temps, and the shorter days with sunlight. Who the hell wants to workout when it is o’dark thirty? (Former military folks, you know what is up!]]> 0:21:04 false https://podcast.show/makingshifthappen/episode/137734528/ 137734528 https://shifthumanperformance.com/?p=4065 Jen Kates with Shift Human Performance Thu, 24 Oct 2024 02:30:10 -0400 October is breast cancer awareness month, and Stephanie Villavicencio joins me for this episode. Steph is the Founder and Executive Director of Tits Deep for Breast Cancer, a Colorado-based non-profit organization supporting young women seeking breast cancer treatment.

Tits Deep For Breast Cancer is on a mission to spread breast cancer awareness, advocate, educate, and provide outreach to young women on the importance of breast health. They fundraise for women without access to early detection treatment as well as support young women currently in breast cancer treatment.

Accessibility to healthcare is needed. 1 in 8 women will be diagnosed with breast cancer in their lifetime – this is a sobering fact that many of you face, so let’s talk about it!

Please be sure to follow Tits Deep for Breast Cancer so you can stay informed about there events and fundraising efforts. Here’s how:

• Learn more about Tits Deep for Breast Cancer, donate to their efforts, or support them any way you are able to here (check out their amazing apparel!): https://www.titsdeepforbreastcancer.com/
• Follow them on Instagram here: https://www.instagram.com/titsdeepforbreastcancer 
• Follow Chest High (the sisterbrand of Tits Deep for surfers) on Instagram here: https://www.instagram.com/chesthighco

Here are some other episodes to check out:

• 111. 3 Ways to Prevent Death + Disease
• 154. 5 Ways to Start Your New Workout Routine

Hi, it’s me.]]> 0:37:12 false https://podcast.show/makingshifthappen/episode/137613653/ 137613653 https://shifthumanperformance.com/?p=4060 Jen Kates with Shift Human Performance Thu, 17 Oct 2024 15:06:33 -0400 Roam Fest is the world’s first and largest bike festival for women and femmes. It’s called a festival but it feels more like a party, where you can arrive solo but you end up making friends. The vibes are high, the inclusiveness is stellar, and the atmosphere is so welcoming and full of love. Plus, there are BIKES!

Lastly, it’s held in Fruita, Colorado, which is a beautiful desert. There are a variety of trails to choose from, all catering to any skill level.

There are not only the event vendors, but there is a chance to demo mountain bikes (including e-bikes), and you get a dinner included every night.

I cannot recommend Roam Fest enough. In this episode, I talk alllll about why you should go to the next one in 2025 (it’s slated for September 19-21). I hope to see you there!

Learn more about Roam Fest and get on their email list here: https://www.roamfest.com/. You can also apply to volunteer or be a Ride Guide if you want to give back.

Here are some other episodes about attending an event to check out:

• 178. How to Manage Race or Event Stress
• 171. Should You Race or Join a Bike Event? 

Hi, it’s me.]]> 0:28:41 false https://podcast.show/makingshifthappen/episode/137187646/ 137187646 https://shifthumanperformance.com/?p=4057 Jen Kates with Shift Human Performance Mon, 07 Oct 2024 14:22:13 -0400 Hurricane Helene has left many of my friends in western North Carolina experiencing extreme physical and emotional loss that’s on an unimaginable scale. It still feels like many of them are living a real life nightmare as they dig themselves out from this mess. Listen to this episode to learn how you can help, as well as what’s REALLY going on there and with the government response to this disaster. Stop listening to the lies, and let’s start being there for our fellow humans, neighbors, and Americans.

Please, fam, if you’re able to donate any of your time, money, or energy to help the people of western North Carolina, I’d be forever grateful.]]> 0:21:30 false https://podcast.show/makingshifthappen/episode/136697765/ 136697765 https://shifthumanperformance.com/?p=4053 Jen Kates with Shift Human Performance Thu, 26 Sep 2024 21:17:37 -0400 Race or event reflections are key in growing and learning from the experience, which can only make the next event or race even better! By following these simple steps (and using my bonus tip at the end of the episode), you will walk away from your race or event empowered for the next one.

Here are some other episodes to check out:

• 64. How to Have a Growth vs Fixed Mindset
• 178. How to Manage Race or Event Stress
• 171. Should You Race or Join a Bike Event? 

Hi, it’s me.]]> 0:24:10 false https://podcast.show/makingshifthappen/episode/136148093/ 136148093 https://shifthumanperformance.com/?p=4048 Jen Kates with Shift Human Performance Fri, 13 Sep 2024 13:29:29 -0400 While my race season didn’t end the way that I anticipated or even expected, it was still such an incredible race season and experience overall! In this episode, I dive in about my race experience at the Silver Rush 50 and Leadville Trail 100 MTB races, and my love affair with Leadville.

Give this episode a listen to learn how you can show up for your races with that fire that can feel so incredible. 

A million thanks to my friends and partner who kept showing up for me with every glimmer of hope and support for my dream – you all are the absolute BEST. 

If you want to learn more about the Leadville race series, check this out (2025 dates and information will soon be released!): https://www.leadvilleraceseries.com/mtb/

Here are some other episodes to check out:

• 178. How to Manage Race or Event Stress
• 171. Should You Race or Join a Bike Event? 

Hi, it’s me.]]> 0:48:42 false https://podcast.show/makingshifthappen/episode/135891861/ 135891861 https://shifthumanperformance.com/?p=4043 Jen Kates with Shift Human Performance Thu, 05 Sep 2024 21:30:15 -0400 I had the honor to sit down with Board certified OBGYN Holly Sato, MD for this episode about a topic so many of you have asked about over the years! Dr. Sato and I talk about everything from pregnancy to perimenopause for mountain bikers and gravel cyclists – including how saddles may even impact your experience on the bike (you may need to make some adjustments!). This insight is applicable to many of us, whether children are a part of our lives or not.

Dr. Sato not only shares what you can do to empower yourself through the many seasons of life as a menstruating individual, but also the signs and symptoms that you may not expect in perimenopause.

Give this episode a listen to better understand how your body may change from pregnancy to perimenopause, and what you could do about it.

Thanks again for sharing your time, energy, and expertise for this episode, Dr. Sato! I am so grateful for you. 

• The Menopause Society: https://menopause.org/
• Holly’s Instagram: @_hollywannacracker

Here are some other episodes to check out:

• 175. 10 Tips for New Mountain Bikers
• 112. How to Get Started in Mountain Biking

Hi, it’s me.]]> 1:03:37 false https://podcast.show/makingshifthappen/episode/135677042/ 135677042 https://shifthumanperformance.com/?p=4039 Jen Kates with Shift Human Performance Fri, 30 Aug 2024 19:51:59 -0400 Rest or active recovery days are when your body gets a chance to recover from all of the effort you are putting into your training. These are the days when you actually get stronger and come back even more recovered and ready to slay it!]]> false https://podcast.show/makingshifthappen/episode/134878963/ 134878963 https://shifthumanperformance.com/?p=4034 Jen Kates with Shift Human Performance Thu, 15 Aug 2024 19:14:18 -0400

I hope to see you at one of our clinics, and I will welcome you with a big Jen-sized hugs!

Here are some other episodes to check out:

• 175. 10 Tips for New Mountain Bikers
• 112. How to Get Started in Mountain Biking

Hi, it’s me.]]> 0:49:12 false https://podcast.show/makingshifthappen/episode/134542375/ 134542375 https://shifthumanperformance.com/?p=4030 Jen Kates with Shift Human Performance Thu, 08 Aug 2024 11:05:57 -0400 Your event or race is coming up, and you find yourself STRESSED. Well, friend, pre-race or event nerves are a common thing to expect! But they don’t have to be overwhelming. In this episode, I give you some tips and tricks to help you manage your race or event stress more effectively.

Finally, be sure to join my mailing list below to get a FREE copy of my nutrition and race day planning spreadsheet that I am releasing in the coming weeks. it is a great way to plan your race day with greater ease and focus – and less stress!

Other related episodes you will want to check out:

• 28. Overcoming Fear On + Off the Bike with Joanna Yates
• 104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
• 171. Should You Race or Join a Bike Event? 

Hi, it’s me.]]> 0:23:21 false https://podcast.show/makingshifthappen/episode/133703205/ 133703205 https://shifthumanperformance.com/?p=4025 Jen Kates with Shift Human Performance Thu, 01 Aug 2024 16:14:11 -0400 This is part 2 to how to fuel effectively on race day, without the complexity.

In this episode, I share a few more tips and tricks on how to ensure you are fueling enough for your race or event. Also, I discuss how to make sure what you are eating or drinking is working for you and your stomach and digestion. No one wants a sour stomach on race day! 

Finally, be sure to join my mailing list below to get a FREE copy of my nutrition and race day planning spreadsheet in the coming weeks.

Other related episodes you will want to check out:

• 176. How to Fuel Effectively for Race Day
• 171. Should You Join a Race or Bike Event? 
• 95. How to Plan Your Race Season

Hi, it’s me.]]> 0:17:59 false https://shifthumanperformance.com/2024/07/17/176-how-to-fuel-effectively-on-race-day/?utm_source=rss&utm_medium=rss&utm_campaign=176-how-to-fuel-effectively-on-race-day 133277280 https://shifthumanperformance.com/?p=4021 Jen Kates with Shift Human Performance Wed, 17 Jul 2024 18:03:19 -0400 Your race or event is coming up, and you may be wondering how the hell you should fuel for it. Knowing how to fuel effectively on race day doesn’t have to be complex.

In this episode, I share the six steps you can take to get the baseline nutritional needs dialed for race day and put a plan together. (Next week, I’ll go over some more details a bit further, but start with this episode).

So, how do YOU manage your race fueling strategy? Let us know!]]> 0:21:33 false https://shifthumanperformance.com/2024/07/11/175-10-tips-to-help-new-mountain-bikers/?utm_source=rss&utm_medium=rss&utm_campaign=175-10-tips-to-help-new-mountain-bikers 132996341 https://shifthumanperformance.com/?p=4017 Jen Kates with Shift Human Performance Thu, 11 Jul 2024 13:56:20 -0400 When you’re new to mountain biking, it can feel overwhelming between what bike to ride, what gear to get, and figuring out how the hell to safely ride down a mountain on two wheels!]]> 0:33:50 false https://shifthumanperformance.com/2024/07/03/174-what-if-youre-not-motivated-to-workout-or-ride/?utm_source=rss&utm_medium=rss&utm_campaign=174-what-if-youre-not-motivated-to-workout-or-ride 132919219 https://shifthumanperformance.com/?p=4013 Jen Kates with Shift Human Performance Wed, 03 Jul 2024 09:12:26 -0400 Motivation is fleeting. Action surpasses motivation every time, though. In this episode, I outline a few ways you can get moving closer towards your goals, with a little less mental effort when you’re not motivated to workout.

Listen to this episode to see what you can do when motivation just isn’t there for you, and your sofa is calling you instead of the gym or the bike!

Here are other related episodes you will want to check out:

• • • 145. Motivation, Goal Setting, and Thriving with Sabrena Jo, PhD
    • 92. Finding Your Morning Motivation
    • 148. Why You Lack Consistency

Hi, it’s me.]]> 0:24:33 false https://shifthumanperformance.com/2024/06/27/173-what-can-you-get-out-of-a-morning-routine/?utm_source=rss&utm_medium=rss&utm_campaign=173-what-can-you-get-out-of-a-morning-routine 132894362 https://shifthumanperformance.com/?p=4001 Jen Kates with Shift Human Performance Thu, 27 Jun 2024 13:05:07 -0400 Your morning is how you set your entire day, so setting up a solid morning routine will help you win the day with greater ease. Having a morning routine that work for you can allow you to set the tone for the rest of your day, and give you a sense of purpose and direction. Without some sort of routine, you are setting yourself up for the possibility of reduced focus and energy levels.

Listen to this episode to learn my favorite tips for kicking off a morning routine and discovering what works well for you!

Here are other related episodes you will want to check out:

• • • 71. How to W.I.N. Your Week
    • 14. Master Your Morning to Manage Your Stress

Hi, it’s me.]]> 0:26:28 false https://shifthumanperformance.com/2024/06/12/172-what-is-your-sweat-rate/?utm_source=rss&utm_medium=rss&utm_campaign=172-what-is-your-sweat-rate 132820302 https://shifthumanperformance.com/?p=3997 Jen Kates with Shift Human Performance Wed, 12 Jun 2024 18:21:53 -0400 Sweating is necessary in order to cool the body, among other things, but it can also cause water, electrolyte, and vitamin loss. Knowing your sweat rate (the amount you sweat per hour) is a helpful tool to help you manage your hydration levels and performance, whether you are racing or not. In this episode, I explain how you can calculate your sweat rate, as well as what you do with the data.

Check this link to see one of the ways I learned how to calculate sweat rate, from Asker Jeukendrup on mysportscience.com: https://www.mysportscience.com/post/2017/07/14/how-much-do-you-sweat

The Flow Formulas hydration mix that I absolutely LOVE so far (with no stomach upset and an excellent taste – the passionfruit tastes so good): https://flowformulas.com/products/electrolyte-replacement-mix

Here are other related episodes you will want to check out:

• • • 156. How to Master Hydration
    • 24. How to Stay Cool in Hot Weather

Hi, it’s me.]]> false https://shifthumanperformance.com/2024/06/05/171-should-you-race-or-join-a-bike-event/?utm_source=rss&utm_medium=rss&utm_campaign=171-should-you-race-or-join-a-bike-event 132776803 https://shifthumanperformance.com/?p=3991 Jen Kates with Shift Human Performance Wed, 05 Jun 2024 11:50:35 -0400 In this episode, I outline some of the pros and cons to whether you should race or join a bike event. I outline why you should ultimately push yourself to do something that makes you uncomfortable – and oftentimes, a race or event is how to best do this. Let’s find your edges!

Here are other episodes you will want to check out:

• • 166. Are You Underfueling?
  • 122. You Don’t Need to Lose Weight for Your Race or Event
  • 120. How the Sturdy Dirty Enduro Race Blazes New Trails for Women

Hi, it’s me.]]> false https://shifthumanperformance.com/2024/05/29/7-things-to-reduce-soreness/?utm_source=rss&utm_medium=rss&utm_campaign=7-things-to-reduce-soreness 132680719 https://shifthumanperformance.com/?p=3986 Jen Kates with Shift Human Performance Wed, 29 May 2024 10:30:32 -0400 Soreness can happen and is a fact of life along with death and taxes. That’s the bad news. But, there is good news – you can do something about it! Use these seven tips to help reduce your soreness, especially when you’re biking and strength training at the same time.

Here are other episodes you will want to check out:

• 168. Should I Bike or Strength Train First? 
• 166. Are You Underfueling?
• 162. What to do if You Struggle to Maintain Strength While Biking
• Here’s the Mel Robbin’s podcast episode I highly recommend on managing stress and getting ample sleep: 5 Tools to Protect Your Brain from Stress & Feel Calmer Now

Hi, it’s me.]]> false https://shifthumanperformance.com/2024/05/22/cravings/?utm_source=rss&utm_medium=rss&utm_campaign=cravings 132646990 https://shifthumanperformance.com/?p=3982 Jen Kates with Shift Human Performance Wed, 22 May 2024 10:40:48 -0400 Food cravings are a very real experience, but how do you manage them? Try this tip for navigating cravings simply and easily – with practice.

Here are other episodes you will want to check out:

• 166. Are You Underfueling?
• 163. Focusing Only on Body Weight is Short-Sighted

Hi, it’s me.]]> false https://shifthumanperformance.com/2024/05/15/168-should-i-bike-or-strength-train-first/?utm_source=rss&utm_medium=rss&utm_campaign=168-should-i-bike-or-strength-train-first 132582772 https://shifthumanperformance.com/?p=3977 Jen Kates with Shift Human Performance Wed, 15 May 2024 12:41:32 -0400 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.]]> false https://shifthumanperformance.com/2024/05/08/167-using-protein-as-a-recovery-tool/?utm_source=rss&utm_medium=rss&utm_campaign=167-using-protein-as-a-recovery-tool 132531605 https://shifthumanperformance.com/?p=3974 Jen Kates with Shift Human Performance Wed, 08 May 2024 10:13:59 -0400 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.]]> 0:21:28 false https://shifthumanperformance.com/2024/04/29/166-are-you-under-fueling/?utm_source=rss&utm_medium=rss&utm_campaign=166-are-you-under-fueling 132425410 https://shifthumanperformance.com/?p=3968 Jen Kates with Shift Human Performance Mon, 29 Apr 2024 11:49:53 -0400 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.]]> 0:25:52 false https://shifthumanperformance.com/2024/04/22/165-womens-mtb-network-making-an-impact-for-women-in-mountain-biking/?utm_source=rss&utm_medium=rss&utm_campaign=165-womens-mtb-network-making-an-impact-for-women-in-mountain-biking 132201175 https://shifthumanperformance.com/?p=3964 Jen Kates with Shift Human Performance Mon, 22 Apr 2024 03:00:05 -0400 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.]]> 0:54:15 false https://shifthumanperformance.com/2024/04/15/164-using-your-menstrual-cycle-to-empower-your-training/?utm_source=rss&utm_medium=rss&utm_campaign=164-using-your-menstrual-cycle-to-empower-your-training 132106547 https://shifthumanperformance.com/?p=3961 Jen Kates with Shift Human Performance Mon, 15 Apr 2024 13:23:17 -0400 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?]]> 0:33:36 false https://shifthumanperformance.com/2024/04/08/163-focusing-only-on-body-weight-is-short-sighted/?utm_source=rss&utm_medium=rss&utm_campaign=163-focusing-only-on-body-weight-is-short-sighted 131985207 https://shifthumanperformance.com/?p=3957 Jen Kates with Shift Human Performance Mon, 08 Apr 2024 11:09:33 -0400 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.]]> 0:17:31 false https://shifthumanperformance.com/2024/04/01/162-what-to-do-if-you-struggle-to-maintain-strength-while-biking/?utm_source=rss&utm_medium=rss&utm_campaign=162-what-to-do-if-you-struggle-to-maintain-strength-while-biking 131850720 https://shifthumanperformance.com/?p=3954 Jen Kates with Shift Human Performance Mon, 01 Apr 2024 10:40:31 -0400 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.]]> 0:22:21 false https://shifthumanperformance.com/2024/03/25/all-about-creatine/?utm_source=rss&utm_medium=rss&utm_campaign=all-about-creatine 131715440 https://shifthumanperformance.com/?p=3947 Jen Kates with Shift Human Performance Mon, 25 Mar 2024 11:03:03 -0400 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.]]> 0:21:46 false https://shifthumanperformance.com/2024/03/18/160-do-this-one-thing-for-greater-success/?utm_source=rss&utm_medium=rss&utm_campaign=160-do-this-one-thing-for-greater-success 131571107 https://shifthumanperformance.com/?p=3944 Jen Kates with Shift Human Performance Sun, 17 Mar 2024 20:28:24 -0400 This week, I’m talking about the ONE thing you can do to make chasing goals or pursuing something new easier and with greater success. What do you think it is? Listen to find out! I keep it super simple and short this week.]]> 0:16:51 false https://shifthumanperformance.com/2024/03/04/159-why-you-eat-when-youre-not-hungry/?utm_source=rss&utm_medium=rss&utm_campaign=159-why-you-eat-when-youre-not-hungry 131305814 https://shifthumanperformance.com/?p=3940 Jen Kates with Shift Human Performance Mon, 04 Mar 2024 10:24:05 -0500 Eating when you’re not hungry is so relatable, so let’s talk about it!

Listen to this episode to better understand why you may eat when you’re not hungry, and what you can do about it.]]> 0:24:07 false https://shifthumanperformance.com/2024/02/26/158-limiting-thoughts-dont-have-to-limit-you/?utm_source=rss&utm_medium=rss&utm_campaign=158-limiting-thoughts-dont-have-to-limit-you 131160824 https://shifthumanperformance.com/?p=3936 Jen Kates with Shift Human Performance Mon, 26 Feb 2024 10:03:28 -0500 Limiting thoughts are thoughts that hold you back – and they are also a very typical way of thinking for us humans since we often resort to scarcity or disbelief.

Listen to this episode to learn how you combat limiting thoughts with awareness and shifts in mindset.]]> 0:14:13 false https://shifthumanperformance.com/2024/02/19/157-lets-make-fiber-sexy-again/?utm_source=rss&utm_medium=rss&utm_campaign=157-lets-make-fiber-sexy-again 131029211 https://shifthumanperformance.com/?p=3931 Jen Kates with Shift Human Performance Mon, 19 Feb 2024 10:49:08 -0500 With all of these fad diets and “lose weight quickly” schemes and detoxes, fiber has lost its sexiness and luster.]]> 0:23:59 false https://shifthumanperformance.com/2024/02/12/156-how-to-master-hydration/?utm_source=rss&utm_medium=rss&utm_campaign=156-how-to-master-hydration 130894921 https://shifthumanperformance.com/?p=3928 Jen Kates with Shift Human Performance Mon, 12 Feb 2024 09:58:50 -0500 Hydration is often one of the lowest hanging fruits when it comes to a habit or behavior that you can implement for improved health and wellness. But, for many of you, it can be difficult to implement. I’m here to tell you that you don’t need to drink a gallon of water a day – let’s start small, instead! 

Listen to this episode to learn some simple ways you can master hydration.]]> 0:31:38 false https://shifthumanperformance.com/2024/02/05/155-combining-bike-fit-and-physical-therapy-with-natalie-collins-dpt/?utm_source=rss&utm_medium=rss&utm_campaign=155-combining-bike-fit-and-physical-therapy-with-natalie-collins-dpt 130710389 https://shifthumanperformance.com/?p=3924 Jen Kates with Shift Human Performance Mon, 05 Feb 2024 02:00:32 -0500 A bike fit can make an enormous difference in how you feel on your bike, including increasing your ability to generate more power to the pedals. Who can argue with that?! Bike fits are even more exceptional when performed by a Physical Therapist who understands your body’s anatomical needs and medical history.

In this interview, I sit down with Natalie Collins, DPT, COMT, BikePT of Pedal Fit in Denver. Natalie shares her story about how she got into bike fitting and physical therapy, as well as some common issues she sees on the bike. 

Follow Natalie and the work she does at any of the following links:

• Website: https://www.pedalfitpt.com/
• Instagram: https://www.instagram.com/pedalfitpt
• Facebook: https://www.facebook.com/pedalfitpt
• Email: pedalfitpt@gmail.com

Listen to this episode to see how physical therapy can be applied to your bike fit in order to get to the root of any discomfort you may experience on and off the bike.]]> 0:58:52 false https://shifthumanperformance.com/2024/01/29/154-5-steps-to-start-your-new-workout-routine/?utm_source=rss&utm_medium=rss&utm_campaign=154-5-steps-to-start-your-new-workout-routine 130268779 https://shifthumanperformance.com/?p=3920 Jen Kates with Shift Human Performance Mon, 29 Jan 2024 08:25:58 -0500 I get it. Starting a new workout routine can be daunting, especially when it comes to a new program or managing things after injury or illness. In today’s episode, I offer 5️⃣ steps to start your new workout routine so you can show up more consistently.

So, listen to this episode to learn how to get into a new workout routine seamlessly, with less fuss and overwhelm.]]> 0:13:24 false https://shifthumanperformance.com/2024/01/22/153-should-you-use-rate-of-perceived-exertion-rpe-or-heart-rate/?utm_source=rss&utm_medium=rss&utm_campaign=153-should-you-use-rate-of-perceived-exertion-rpe-or-heart-rate 128550324 https://shifthumanperformance.com/?p=3901 Jen Kates with Shift Human Performance Mon, 22 Jan 2024 02:30:50 -0500 I’m talking about Rate of Perceived Exertion (RPE) and Heart Rate because you may be obsessed about these things. Instead, I want you to experience the joy of getting in touch with your body through RPE.

Knowing your RPE and how it corresponds to your overall performance is so important when it comes to not being so dependent on devices or technology to tell you how you’re feeling. So, listen to this episode to get an idea of what to aim for and what to listen for during your workouts and training sessions.

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

• 144. My Argument for Indoor Bike Training
• 143. Fact or Fiction: The Interference Effect Between Strength and Endurance Training
• 106. Why Zone 2 is Crucial in Your Training

• 0 – 2 = Active recovery: Zone 1, 50-60% max HR, <55% of FTP, hardly trying, can maintain for hours. Sitting, reading, stretching, mobilizing, very easy spinning with no pressure on the pedals. Lifting lightweight for mobility, recovery, and focus on form. Also, easy conversation and breathing.
• 3 – 4 = Light activity, Endurance pace, all-day pace: Zone 2, 60-70% max HR, 55-75% of FTP, <70-87% of LT. This pace feels good and like you can maintain it for up to 4 hours. This is lightweight for lifting weights.
• 5 – 6 = Tempo pace, moderate activity: Zone 3, 70-80% max HR, 75-91% of FTP, 87-95% of LT. Not able to maintain pace all day but can maintain for a few hours, not difficult for 45-60 minutes. You can keep a short conversation but breathing heavier. Lightweight lifting mostly for form.
• 7 = Sub-Lactate or Lactate Threshold (LT): Zone 4, 80-90% max HR, 91-100% of FTP, 95-100% of LT. Starting to hurt, you may be able to sustain this effort for 60-90 minutes at most. Conversation is possible, but not for long. ~5-7 reps if lifting weights.
• 8 = Supra Lactate Threshold (LT): vigorous activity, very heavy weights, Zone 5 at 80-90% max HR, 100-110% of FTP, 100-105% of LT. You can speak in syllables or a short sentence with very heavy breathing. You’re beginning to hit 2-4 heavy reps.
• 9 = VO2 Max: Very hard activity, Zone 6 at 90-100% max HR, 110-135% of FTP, 105%-Max% of LT. You can only sustain for 3- 8 minutes continuously. Very heavy weight; one more rep left in the tank, but it is difficult. Also, you can speak in syllables, and very heavy breathing or gasping.
• 10 = Anaerobic capacity: Max effort activity, full-on sprint. Zone 7 at an all-out effort and heart rate. 135+% of FTP. Sustainable only for 1-30 seconds if sprinting or up to 3 minutes if more controlled. You are at your max, you have no more reps left in the tank. Also, you are unable to talk, and gasping for breath.

Hi, it’s me.]]> false https://shifthumanperformance.com/2024/01/15/152-make-goal-setting-simple-af/?utm_source=rss&utm_medium=rss&utm_campaign=152-make-goal-setting-simple-af 128387442 https://shifthumanperformance.com/?p=3898 Jen Kates with Shift Human Performance Mon, 15 Jan 2024 02:00:40 -0500 Stop trying to complicate your goal setting, and make goal setting simple AF instead. In this episode, I offer three simple steps to take in order to take the complexity out of it all.

If goals elude you or frustrate you, then look no further than this episode!]]> 0:21:49 false https://shifthumanperformance.com/2024/01/08/151-making-mountain-bike-magic-with-amaryth-amo-gass/?utm_source=rss&utm_medium=rss&utm_campaign=151-making-mountain-bike-magic-with-amaryth-amo-gass 128274576 https://shifthumanperformance.com/?p=3892 Jen Kates with Shift Human Performance Mon, 08 Jan 2024 02:00:20 -0500 I am incredibly grateful to have had the opportunity to sit down and chat with Amaryth “Amo” Gass, the co-founder of Sedona Mountain Bike Academy. Amo is an incredible part of our mountain biking community, and I hope you all share in experiencing her magic as a human.

Amo and I had the chance to talk about the common mistakes she sees in new and long-time mountain bikers, things new riders can do to improve, and how bikes can take you on adventures around the world. To learn more about Amo and her expansive adventures on bikes around the world and the magic that mountain biking can bring all of us, listen to this episode!]]> 1:05:32 false https://shifthumanperformance.com/2024/01/01/150-using-your-core-values-to-set-goals/?utm_source=rss&utm_medium=rss&utm_campaign=150-using-your-core-values-to-set-goals 128133154 https://shifthumanperformance.com/?p=3889 Jen Kates with Shift Human Performance Mon, 01 Jan 2024 01:00:55 -0500 Your core values – or who you are underneath it all – can help guide you to making your goals a reality. But, do you even know what your core values are?

If you don’t know what your core values are, or you’d like to explore them some more, then feel free to use my Core Values Worksheet linked HERE. It’s free and you don’t even have to give me your email address – I just want you to know who you are and what resonates with you so you can make shift happen.

If you are tired of not having your goals come to fruition, and want to get clear on your core values, then listen to this episode!]]> 0:10:15 false https://shifthumanperformance.com/2023/12/25/149-developing-your-mountain-bike-skills-crashing-less-with-coach-roxy/?utm_source=rss&utm_medium=rss&utm_campaign=149-developing-your-mountain-bike-skills-crashing-less-with-coach-roxy 127934661 https://shifthumanperformance.com/?p=3884 Jen Kates with Shift Human Performance Mon, 25 Dec 2023 01:00:16 -0500 I’m so excited to share my interview with Coach Rafaella “Roxy” Wieschollek from Roxybikes Coaching! Coach Roxy is an absolute gem of a human, as well as a phenomenal mountain biking coach (you should follow her links below!).

In this interview, we talk about how you learn mountain bike skills best, which skills to focus on, and how this can help you crash less overall. If you want to improve your skills at mountain biking (and who doesn’t?!), then you will want to listen to this episode!]]> 1:09:03 false https://shifthumanperformance.com/2023/12/18/148-why-you-lack-consistency/?utm_source=rss&utm_medium=rss&utm_campaign=148-why-you-lack-consistency 127850238 https://shifthumanperformance.com/?p=3878 Jen Kates with Shift Human Performance Mon, 18 Dec 2023 02:30:16 -0500 Consistency is key to progress, but why do you lack consistency? Let’s get to the bottom of this. Give this episode a listen if you struggle with consistency and motivation, and want to make a change.]]> 0:17:53 false https://shifthumanperformance.com/2023/12/11/147-all-the-travel-tips/?utm_source=rss&utm_medium=rss&utm_campaign=147-all-the-travel-tips 127777187 https://shifthumanperformance.com/?p=3875 Jen Kates with Shift Human Performance Mon, 11 Dec 2023 09:24:08 -0500 The holiday season is upon us, and you may find yourself traveling more. With the increase in travels, you may be feeling concerned that you won’t be able to keep your healthier habits up to chase goals you may have. It’s okay to feel a little anxious about that! I want to give you some travel tips that can help you navigate your time on the road, away from your home and routine.

So, give this episode a listen if you’re traveling and want to manage your habits and health goals simultaneously.]]> 0:21:11 false https://shifthumanperformance.com/2023/12/04/146-keeping-gravel-inclusive-with-adam-davidson/?utm_source=rss&utm_medium=rss&utm_campaign=146-keeping-gravel-inclusive-with-adam-davidson 127178143 https://shifthumanperformance.com/?p=3846 Jen Kates with Shift Human Performance Mon, 04 Dec 2023 02:00:27 -0500 Gravel cycling has roots in inclusivity. It embraces the idea that you can be on a dirt road on any bike you can get your butt on, wear whatever clothes, and just ride your bike endlessly from almost any point on the map. It allows for a sense of unbridled freedom.

Early gravel events were welcoming to all, and they felt like a community coming together to support one another and celebrate the mutual love of bikes. In recent years, the popularity of gravel cycling has grown exponentially, and with it, it can feel a little more… commercial. Like some groups of people are no longer welcome.

In this interview, I chat with Adam Davidson of Grassroots Gravel to talk about why inclusivity is important, and how he tries to make events centered around bikes and community.]]> 1:12:49 false https://shifthumanperformance.com/2023/11/12/145-motivation-goal-setting-and-thriving-with-sabrena-jo-ph-d/?utm_source=rss&utm_medium=rss&utm_campaign=145-motivation-goal-setting-and-thriving-with-sabrena-jo-ph-d 122353172 https://shifthumanperformance.com/?p=3839 Jen Kates with Shift Human Performance Sun, 12 Nov 2023 02:30:56 -0500 Motivation: does it exist? Do you focus on the least effective things when it comes to motivation? If so, how can you change that in order to see the results you seek?

In this interview, I sit down with my friend, Sabrena Jo, Ph.D., to talk about the focus of her research: motivation!

Give this episode a listen to learn more about motivation and what you can do to harness it, as well as ways you can shift your goal setting to work in your favor.]]> 0:52:04 false https://shifthumanperformance.com/2023/11/06/144-my-argument-for-indoor-bike-training/?utm_source=rss&utm_medium=rss&utm_campaign=144-my-argument-for-indoor-bike-training 122315508 https://shifthumanperformance.com/?p=3832 Jen Kates with Shift Human Performance Mon, 06 Nov 2023 13:44:02 -0500 Indoor bike training is the bane of many cyclists’ existence. I get it! Who wants to be indoors on a bike when you’d rather be outside? But, indoor bike training can also make training happen more easily, regardless of the weather. In this episode, I outline the reasons why I think indoor bike training is awesome… and why it’s not.]]> 0:28:42 false https://shifthumanperformance.com/2023/10/30/143-fact-or-fiction-interference-effect-between-strength-and-endurance-training/?utm_source=rss&utm_medium=rss&utm_campaign=143-fact-or-fiction-interference-effect-between-strength-and-endurance-training 122213012 https://shifthumanperformance.com/?p=3827 Jen Kates with Shift Human Performance Mon, 30 Oct 2023 03:30:39 -0400 The interference effect between strength and endurance training has long been seen as having a detrimental impact on overall training outcomes. But, recent research has shown that the opposite may be true. Which means training both strength and endurance at the same time (concurrent training) may be beneficial. The key is to manage a certain set of factors, as I discuss in this episode.

Give this episode a listen to learn how to decide if concurrent training is for you, and how you can incorporate strength and endurance training sessions in a single day.]]> 0:22:20 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/10/23/142-when-is-the-best-time-to-workout/?utm_source=rss&utm_medium=rss&utm_campaign=142-when-is-the-best-time-to-workout 122136774 https://shifthumanperformance.com/?p=3822 Jen Kates with Shift Human Performance Mon, 23 Oct 2023 15:32:31 -0400 The best time to workout or train will always be the time that works best for your schedule and energy levels. Consistency is the best indicator for long-term success, after all – so how can you be consistent with your training or workouts? 

Give this episode a listen to learn how to decide when the best time to workout is for you. I offer up some reflection questions for you to use to determine when is more ideal for you to train.]]> 0:22:13 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/10/16/141-what-to-do-if-youre-too-tired-to-workout/?utm_source=rss&utm_medium=rss&utm_campaign=141-what-to-do-if-youre-too-tired-to-workout 120846059 https://shifthumanperformance.com/?p=3818 Jen Kates with Shift Human Performance Mon, 16 Oct 2023 16:59:00 -0400 Friends, no, you do not likely need to go harder or whatever in order to see results if you’re too tired to workout. Maybe you just need to take a rest day or do  something more chill. Ever thought about that?

Give this episode a listen to learn how to determine what to do when you’re too tired to workout.]]> 0:34:01 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/10/09/140-the-issue-with-muscle-soreness/?utm_source=rss&utm_medium=rss&utm_campaign=140-the-issue-with-muscle-soreness 120483800 https://shifthumanperformance.com/?p=3811 Jen Kates with Shift Human Performance Mon, 09 Oct 2023 03:30:16 -0400 Muscle soreness may be something you may chase in your workouts or rides, but is that necessary? And how do you know if your muscle soreness is okay to experience or not? What if it prevents you from training altogether? So many questions, so little time.

Somewhere along the way, us humans have started to think that soreness is a welcome feeling. We’ve started to think that we need to feel soreness in order to indicate that we’ve gotten a good workout, or are seeing progress or doing something right.

This is a myth.

Give this episode a listen if you want to know what to do to change your mind about muscle soreness.]]> 0:18:23 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/10/02/139-using-seasonality-to-your-advantage-with-kate-solovieva/?utm_source=rss&utm_medium=rss&utm_campaign=139-using-seasonality-to-your-advantage-with-kate-solovieva 119038324 https://shifthumanperformance.com/?p=3807 Jen Kates with Shift Human Performance Mon, 02 Oct 2023 03:30:44 -0400 Seasonality: what the hell is it, how does it impact your overall training and health, and what can you do about it?

In this episode, I have the honor of sitting down with coach Kate Solovieva. Known as SOLO for short, she is a life coach with over 10 years of experience and a background in psychology, so she has plenty of insight to offer you on how you can manage seasonality and make it work for you.

Give this episode a listen if you ever find your motivation flows with the seasons, and how you can give yourself grace.]]> 0:58:52 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/09/25/138-signs-your-body-needs-rest/?utm_source=rss&utm_medium=rss&utm_campaign=138-signs-your-body-needs-rest 118891932 https://shifthumanperformance.com/?p=3802 Jen Kates with Shift Human Performance Mon, 25 Sep 2023 03:30:58 -0400 How do you know for sure your body needs rest and it’s not your inner critic telling you to stop? What are the signs that your body needs rest? Let’s talk about it.

Please, give this episode a listen and let me know if you have any questions at all – I’m always here for you.]]> 0:12:46 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/09/18/137-5-tips-to-lose-fat-without-tracking-your-food/?utm_source=rss&utm_medium=rss&utm_campaign=137-5-tips-to-lose-fat-without-tracking-your-food 118833914 https://shifthumanperformance.com/?p=3798 Jen Kates with Shift Human Performance Mon, 18 Sep 2023 10:50:40 -0400 I get it: tracking food is cumbersome and overwhelming. It can be a lot to do when you are already doing a lot in life. So, here are 5️⃣ things you can do to help you lose body fat without tracking your food.

Give this episode a listen and let me know if you have any questions at all – I’m always here for you.]]> 0:26:27 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/09/11/136-do-this-to-get-faster-on-your-bike/?utm_source=rss&utm_medium=rss&utm_campaign=136-do-this-to-get-faster-on-your-bike 118058475 https://shifthumanperformance.com/?p=3788 Jen Kates with Shift Human Performance Mon, 11 Sep 2023 03:30:44 -0400 Do you feel the need for speed on your bike, and want to get faster on your bike?

]]> 0:27:13 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/08/28/135-how-to-improve-recovery/?utm_source=rss&utm_medium=rss&utm_campaign=135-how-to-improve-recovery 116733908 https://shifthumanperformance.com/?p=3783 Jen Kates with Shift Human Performance Mon, 28 Aug 2023 13:26:33 -0400 Recovery is one of the most overlooked parts of training. It’s so easy to get caught up in the excitement of adding more training to your schedule and plans. But that’s not what you need. ❌

]]> 0:30:47 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/08/21/134-self-care-isnt-only-about-the-self/?utm_source=rss&utm_medium=rss&utm_campaign=134-self-care-isnt-only-about-the-self 116294026 https://shifthumanperformance.com/?p=3779 Jen Kates with Shift Human Performance Mon, 21 Aug 2023 03:30:01 -0400 Self-care can be such an elusive term, up there with “mindfulness” for some folks. But the thing with self-care is that it’s definition is up to YOU and what it means to YOU. Self-care also isn’t only about the “self,” and it can be a way to make your relationship with others even closer.

In this episode, I share some definitions of self-care, the various areas of self-care, and how you can implement acts of self-care easily into your life more regularly (and you may see how you already do that!).

Here are some other episodes you may want to check out:

• 64. How to Have a Growth Vs. Fixed Mindset
• 34. Fix Your Mindset About Losing
• 23. ‘Have to’ Versus ‘Get to’ Mindset Shift

Hi, it’s me.]]> 0:33:44 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/08/14/133-how-to-build-confidence-on-the-bike/?utm_source=rss&utm_medium=rss&utm_campaign=133-how-to-build-confidence-on-the-bike 114273635 https://shifthumanperformance.com/?p=3773 Jen Kates with Shift Human Performance Mon, 14 Aug 2023 03:30:09 -0400 Building confidence on the bike can feel arduous or sometimes downright impossible sometimes, especially if you’re new to mountain biking or if you’ve just had a crash. In this episode, I break down the top seven things you can do to build confidence on the bike.

If you want a copy of FREE my e-bike guide to building workouts, then get it here: https://shifthumanperformance.com/free-e-book/

Here are some other episodes you may want to check out:

• 117. Get Your Bike Shred-Ready for Spring
• 78. Part 1: How to Fuel Before Bike Rides

Hi, it’s me.]]> 0:26:55 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/08/07/132-how-to-identify-and-manage-burnout-with-dr-erin-ayala/?utm_source=rss&utm_medium=rss&utm_campaign=132-how-to-identify-and-manage-burnout-with-dr-erin-ayala 111890632 https://shifthumanperformance.com/?p=3768 Jen Kates with Shift Human Performance Mon, 07 Aug 2023 03:30:11 -0400 Is it burnout or depression, and how do you identify it and manage it? In this interview, I sit down with Dr. Erin Ayala (she/her), a licensed psychologist, performance consultant, and researcher, as we go in-depth on what burnout is, and how you can come out it.

Erin blends clinical and research expertise in her work with athletes from various sports backgrounds, but especially in cycling. She’s a cyclist and the owner of Skadi Sport Psychology, which is based out of Minnesota but she’s able to practice in many states across the United States. Give this episode a listen if you think you may be experiencing burnout, and want to know how to recover from it!

Here are some other episodes you may want to check out:

• 77. How to Modify Training When Highly Stressed
• 36. What are Your Non-Negotiables to Handle Stress?
• 13. Box Breathing and Other Ways to Manage Stress

Hi, it’s me.]]> 0:49:39 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/07/31/131-how-vacation-can-align-with-your-goals/?utm_source=rss&utm_medium=rss&utm_campaign=131-how-vacation-can-align-with-your-goals 111109088 https://shifthumanperformance.com/?p=3757 Jen Kates with Shift Human Performance Mon, 31 Jul 2023 03:30:11 -0400 Vacation doesn’t have to be a time when you abandon all of your goals for the sake of hedonism. Vacation can align with your goals, with a few simple tweaks. First, we have to stop with the “all or nothing” mentality.

Give this episode a listen if you tend to have a difficult time navigating vacations with your goals in mind, or if they tend to be a source of stress for you.

Here is the blog on mindful eating that I mention in this episode: https://shifthumanperformance.com/2017/06/02/5-steps-to-mindful-eating/

Here are some other episodes you may want to check out:

• 12. 5 Simple Steps to Mindful Eating (this is the podcast version of my blog linked above)
• 36. What are Your Non-Negotiables to Handle Stress?
• 97. One Important Tip for Holiday Eating

Hi, it’s me.]]> 0:23:51 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/07/24/130-hardtail-or-full-suspension-bike/?utm_source=rss&utm_medium=rss&utm_campaign=130-hardtail-or-full-suspension-bike 109565501 https://shifthumanperformance.com/?p=3752 Jen Kates with Shift Human Performance Mon, 24 Jul 2023 03:30:02 -0400 Hardtail or full suspension bike?

It depends.]]> 0:14:46 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/07/17/129-how-to-reduce-fatigue-in-downhill-biking/?utm_source=rss&utm_medium=rss&utm_campaign=129-how-to-reduce-fatigue-in-downhill-biking 108522821 https://shifthumanperformance.com/?p=3748 Jen Kates with Shift Human Performance Mon, 17 Jul 2023 03:30:41 -0400 It’s bike park season, which means you may be experiencing some more aches, pans, and fatigue after your days at the bike park. It can be so frustrating experiencing fatigue when you just paid a pretty penny for a bike park pass, too. In this episode, I share my top five tips for reducing fatigue in downhill biking, so your next days at the bike park can start to feel better and better. If you ever experience fatigue at the bike park, then give this episode a listen!]]> 0:34:48 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/07/10/128-heat-illness-and-biking/?utm_source=rss&utm_medium=rss&utm_campaign=128-heat-illness-and-biking 106296068 https://shifthumanperformance.com/?p=3744 Jen Kates with Shift Human Performance Mon, 10 Jul 2023 03:30:33 -0400 Heat illness is not to be taken lightly, especially if you are outside in the heat more. In the last episode, you learned how to properly acclimate to the heat, but today I am talking about how to recognize and treat heat illness. If you spend time outdoors in the heat or coach others in the heat (especially kids), then give this episode a listen!]]> 0:27:09 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/06/27/127-how-to-acclimate-to-the-heat/?utm_source=rss&utm_medium=rss&utm_campaign=127-how-to-acclimate-to-the-heat 102644745 https://shifthumanperformance.com/?p=3740 Jen Kates with Shift Human Performance Mon, 26 Jun 2023 20:43:55 -0400 The more acclimated you are to the heat, the better you can perform in the heat. Working to acclimate to the heat means you will have a lower heart rate when exercising or training in the heat, you’ll feel less exhausted, and you’ll also feel like your effort is less intense the more acclimated you are to it. WINNING! If you want to acclimate to the heat and not dread training in the heat, then give this episode a listen!]]> 0:27:16 true https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/06/19/126-how-to-reduce-the-risk-and-severity-of-concussions/?utm_source=rss&utm_medium=rss&utm_campaign=126-how-to-reduce-the-risk-and-severity-of-concussions 100025150 https://shifthumanperformance.com/?p=3735 Jen Kates with Shift Human Performance Mon, 19 Jun 2023 03:30:55 -0400 The bad news: Concussions are always a possibility with every crash on your mountain or gravel bike. The good news: there are ways you can prevent the severity of concussion, which I explore further in this episode. Do you have anything else you do to reduce the severity or risk of concussion? Please share!

Here are my exercises on YouTube that you can progress to after building first with the banded movements I explain:

• Neck Plank (Flexion) HERE
• Neck Plank (Extension) HERE
• Neck Plank (Lateral) HERE

And some research articles are HERE, HERE, and HERE, but there are many more online from which to choose. And yes, I hate that most of the study participants are male… there are a few researchers who are working to change that!

Here are some other episodes you may want to check out:

• 124. Mountain Bike Skills Series: The Only Tip You Need
• 90. How to Fit in Bike Skills Training
• 28. Overcoming Fear On+Off the Bike with Joanna Yates

If you want to up-level your skills on the bike, check out the clinic schedule through VNTR Birds and VIDS MTB Series and register HERE. We only have a few more spots left for ur clinic in Snowmass, but we also have several other clinics to choose from. You’ll get personalized coaching in Snowmass, catered lunch, and skills to practice and last a lifetime!

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 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 3 months (I only email an average of 1-2 times a month).

Here are some other episodes about mountain biking that you may want to check out:

• 124. Mountain Bike Skills Series: The Only Tip You Need
• 118. Mountain Bike Skills Series: How to Improve Your Climbing
• 90. How to Fit in Bike Skills Training
• 66. How to Go From Rider to Racer

If you want to learn more about the Rider to Racer program through VNTR Birds, then learn more and register HERE. You’ll get one-on-one race prep training in Snowmass from former pro racer Anne Galyean, nutrition coaching, and a strength and conditioning program from me – plus an entry into an enduro race! You can’t beat it.

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 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 3 months (I only email an average of 1-2 times a month).

Here are some other episodes about mountain biking that you may want to check out:

• 118. Mountain Bike Skills Series: How to Improve Your Climbing
• 90. How to Fit in Bike Skills Training
• 66. How to Go From Rider to Racer

If you want to learn more about the Rider to Racer program through VNTR Birds, then learn more and register HERE. You’ll get one-on-one race prep training in Snowmass from former pro racer Anne Galyean, nutrition coaching, and a strength and conditioning program from me – plus an entry into an enduro race! You can’t beat it.

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 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 3 months (I only email an average of 1-2 times a month).

Here are some other episodes about mindset that you may want to check out:

• 81. How to Handle Comparing Yourself to Others
• 64. How to Have a Growth vs. Fixed Mindset
• 34. Shift Your Mindset About Losing

If you want to learn more about the Rider 2 Racer program through VIDA MTB Series and VNTR Birds, then learn more and register HERE.

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 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 3 months (I only email an average of 1-2 times a month).

Here are some other weight/fat loss and race-related episodes you may want to check out:

• 16. F*ck the Scale
• 72. What if You Don’t Want to Race?
• 66. How to go From Rider to Racer
• 78. Part 1: How to Fuel Before Bike Rides
• 79. Part 2: How to Fuel During Bike Rides

If you want to learn more about the Rider 2 Racer program through VIDA MTB Series and VNTR Birds, then learn more and register HERE.

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 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 3 months (I only email an average of 1-2 times a month).

So, what do you do when you get a little blue after races or an event? I give my top five tips for shaking off these post-race or event blues, one step at a time. 

If you want to learn more about the Rider 2 Racer program through VIDA MTB Series and VNTR Birds, then learn more and register HERE.

Here are some other race-related episodes you may want to check out:

• 95. How to Plan Your Race Season
• 72. What if You Don’t Want to Race?
• 46. Why You Should Embrace the Suffering

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 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 at the beginning of every month – each cycle starts around the beginning of every month! 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 3 months (I only email an average of 1-2 times a month).

I had the opportunity to sit down with five ‘bitches’ from Sturdy Bitch Racing to talk all about how they make Sturdy Dirty such a success, what makes them different from other races, and how you can contribute your rad energy to their race either as a racer or a volunteer. Listen into this episode to hear how these bitches imagined this race and how they made it come to fruition.

You can learn more about the Sturdy Dirty Enduro by visiting their website here: https://www.sturdydirty.com/

And be sure to follow them on Instagram here (search for @sturdydirtyenduro): https://instagram.com/sturdydirtyenduro

And save the date for registration in 2024 – it’s always on Valentine’s Day, so gift yo’self!]]> 0:48:43 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/04/24/119-how-to-include-plyometrics-in-your-bike-training-why-its-important/?utm_source=rss&utm_medium=rss&utm_campaign=119-how-to-include-plyometrics-in-your-bike-training-why-its-important 95886678 https://shifthumanperformance.com/?p=3703 Jen Kates with Shift Human Performance Mon, 24 Apr 2023 03:30:58 -0400 Plyometrics help to increase the power output of your muscles, so you can generate more force on your pedals, move faster, and be more agile on the bike. What’s not to love about it?!

But, you may be intimidated on how to include plyometrics in your training, so I dispel any fears in this episode and explain how you can include it in your training in a simple yet effective way. Let’s jump in! (Pun intended, naturally.)]]> 0:20:56 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/04/17/118-mountain-bike-skills-series-how-to-improve-your-climbing/?utm_source=rss&utm_medium=rss&utm_campaign=118-mountain-bike-skills-series-how-to-improve-your-climbing 95688285 https://shifthumanperformance.com/?p=3696 Jen Kates with Shift Human Performance Mon, 17 Apr 2023 03:30:04 -0400 Mountain bike climbing: It’s often the bane of every cyclists’ existence, but you have to remember that what goes up usually must come down – so after that big climb, you likely have an amazing descent coming up!

Your focus while climbing should be to stay relaxed, in an optimal position, finding a good rhythm or cadence you can sustain in both you pedals and your breathing, and to have a good mindset. And in this episode, I’ll explain how to do just this.

Here are some other episodes that I mention in this episode or that you should check out:

• 62. How Do I Use Visualization?
• 104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
• 28. Overcoming Fear On + Off the Bike with Joanna Yates

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 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 at the beginning of every month – each cycle starts around the beginning of every month! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Losing body fat and improving performance are often two opposing pursuits. Getting out of your comfort zone is scary AF, but if you want to change something, then something needs to change. 

Give this episode a listen to learn how you can make an effort to lose body fat without sacrificing performance.]]> 0:37:28 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/03/27/115-flat-or-clipless-pedals-part-2/?utm_source=rss&utm_medium=rss&utm_campaign=115-flat-or-clipless-pedals-part-2 95099414 https://shifthumanperformance.com/?p=3679 Jen Kates with Shift Human Performance Mon, 27 Mar 2023 03:30:29 -0400 We’re continuing on with this age-old debate: flat or clipless pedals on your bike? What if there was a THIRD option to consider, such as magnetic pedals? In this episode, I talk about mag pedals, as well as discuss further what the main considerations should be when it comes to which pedal to choose for you (and that you can actually choose BOTH flats and clipless!).

Give this episode a listen to learn some more about magnetic pedals, and things to continue to consider when it comes to deciding which pedals may be best for you.]]> 0:15:53 true https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/03/20/114-flat-or-clipless-pedals/?utm_source=rss&utm_medium=rss&utm_campaign=114-flat-or-clipless-pedals 94890996 https://shifthumanperformance.com/?p=3676 Jen Kates with Shift Human Performance Mon, 20 Mar 2023 03:30:30 -0400 This is an age-old debate: flat or clipless pedals?]]> 0:34:51 true https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2023/03/13/113-to-wear-chamois-or-not/?utm_source=rss&utm_medium=rss&utm_campaign=113-to-wear-chamois-or-not 94693957 https://shifthumanperformance.com/?p=3671 Jen Kates with Shift Human Performance Mon, 13 Mar 2023 03:30:09 -0400 Wearing chamois shorts is a very personal decision, and it should be based on what style of riding you’re doing. Plus, there are other things to consider when it comes to chamois shorts – as well as some common mistakes that you may be making? (There is one mistake that I bet many of you are making…)

Let’s make chamois shorts comfortable again!

Here are some other episodes about mountain biking and gravel cycling that you should check out:

• 112. How to Get Started in Mountain Biking
• 96. Make Indoor Bike Training Suck Less
• 73. Causes of Leg Fatigue When Mountain Biking

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 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 at the beginning of every month – each cycle starts around the beginning of every month! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some of the mountain biking clinics I mentioned in this episode: VIDA MTB Series, Ladies AllRide, and Ninja MTB. The 3 top online mountain bike coaching resources I mentioned include Joanna Yates, Stefanie McDaniel, and Ryan Leech.

Here are some other episodes about mountain biking that you should check out:

• 104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
• 73. Causes of Leg Fatigue When Mountain Biking
• 68. Are You Nervous to Join a Group Ride?
• 37. How Important is Upper Body Strength for Mountain Biking

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 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 at the beginning of every month – each cycle starts around the beginning of every month! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other episodes about training that you should check out:

• 110. How to Train After Illness
• 83. How to be Consistent

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 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 at the beginning of every month – each cycle starts around the beginning of every month! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Give this episode a listen to learn some other ways you can approach your training when it comes to recovering after an illness, as well as some tips to help you recover more swiftly.

Here are some other episodes about training that you should check out:

• 106. Why Zone 2 Endurance is Crucial in Your Training
• 96. Make Indoor Bike Training Suck Less

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 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 at the beginning of every month – each cycle starts around the beginning of every month! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other episodes about training that you should check out:

• 106. Why Zone 2 Endurance is Crucial in Your Training
• 96. Make Indoor Bike Training Suck Less

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 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 at the beginning of every month – each cycle starts around the beginning of every month! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Bloop. Instead of abandoning your goals, let’s make sure you aren’t doing these two things wrong. The good news is that they’re easy too fix – you just have to know what to do!

Here are some other episodes about goals and habits that may interest you:

• 105. Three Reasons You’re not Seeing Progress
• 103. How to Make 2023 Your Best Year
• 75. Who vs Why: Who do You Want to be?
• 5. Process Goals are the Answer to Your Big Goals (yikes, this is one of my first episodes – feel free to laugh at 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 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 at the beginning of every month – each cycle starts around the beginning of every month! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

I had the chance to sit down with the Founder and CEO, Brett Donelson, and Isidra Luna (AKA Isi or Izzy), the Summit County Manager. They helped add clarity to how and why they do what they do for our amazing cycling community – and it’s all about creating a place where these young riders feel they belong.

To learn more about The Cycle Effect, visit their website here as well as follow their YouTube here (they have some amazing videos showcasing their work). You can also listen to the podcast episode from the Dirtbag Diaries that I mentioned (it is such amazing storytelling!) here.

Here are some other interviews that may interest you:

• 104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
• 100. Empowering Women Through Mountain Biking with Julie Cornelius from World Ride
• 28. Overcoming Fear On+Off the Bike with Joanna Yates
• 11. Krystyna Holland: Pelvic Floor Health is for Everybody
• 6. Inclusivity in Mountain Biking with Brooke Goudy

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 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 at the beginning of every month – each cycle starts around the beginning of every month! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

But, many people don’t want to make the time for it, think they have to do it for HOURS on end, or they think that it’s a waste of time because they’re not going hard enough (all of which are not true).

Zone 2 training is actually very beneficial for you. When you train aerobically (in zone 2), there are training adaptations that occur, such as: a phenomenal development of an aerobic base fitness, a reduced resting heart rate, and lower blood pressure. It can improve longevity, increase your heart chamber volume, increase fat burning enzymes, and even increase mitochondrial density and health.

Learn more about the power of zone 2 endurance training in this episode, and you will be sure to include it in your next training cycle (or right now).

NOTE: I talk about how to calculate your Heart Rate Reserve (HRR) in this episode, and I want to include the calculation so you can reference it:

1. You calculate your HRR by subtracting your RHR from your max HR.
2. Then, multiply your HRR by 0.7 for 70%.
3. Then, add your RHR to that number to get the upper bounds of your Zone 2 range.
4. To find the lower end of the zone 2 range, you can multiply your HRR by .6 for 60%, and then add your RHR to that for your lower range.
5. Let me use myself as an example: my max HR is around 183 in recent workouts. My resting HR right now is 50. It’s usually around 44-46 during peak training, but it’s winter and my RHR increases naturally because RHR increases during the winter. Fun fact.
   1. Take 183 – 50 = 133
   2. Then, take 133 * .7 = 93
   3. 93 + 50 = 143 for my upper end of my zone 2
   4. Then, .6 * 133 = 80
   5. 80 + 50 = 130 for my lower end of my zone 2
   6. However, I prefer to be within the HR range of about 115-125 personally.

Here are some other episodes that may interest you:

• 96. Make Indoor Bike Training Suck Less
• 99. How to Get Long-Term Results
• 86. How to Stay Focused on Long Bike Rides
• 73. Are You Overtraining?
• 63. What are You Willing to Sacrifice for a Goal?

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 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 at the beginning of every month – our next cycle starts on January 30, 2023! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other episodes that may interest you:

• 76. Can You Diet for Too Long?
• 103. How to Make 2023 Your Best Year
• 97. What Causes Weight Gain
• 63. What are You Willing to Sacrifice for a Goal?
• 5. Process Goals are the Answer to Your Big Goals

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 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 at the beginning of every month – our next cycle starts on January 30, 2023! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

You can follow Annie on Instagram at findyourflowmtb to stay current on all of her offerings in the near future – I know I will!

Here are some other episodes that may interest you:

• 61. How do You Overcome Fear After a Crash?
• 28. Overcoming Fear On+Off the Bike with Joanna Yates

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 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 at the beginning of every month – our next cycle starts on January 2, 2023! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

That can be equally exciting and nerve-wracking, though. The point of today’s episode to help make it trend more on the exciting side of things by giving you direction on how to reflect, assess, and take action to make 2023 the best year so far!

Here are some other related episodes that may interest you:

• 99. How to Get Long-Term Results
• 75. Who Vs Why: Who do You Want to be?
• 63. What are You Willing to Sacrifice for a Goal?
• 60. Habits and What Deserves Your Attention

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 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 at the beginning of every month – our next cycle starts on January 2, 2023! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other related episodes that may interest you:

• 101. How to Handle Food Pushers
• 97. One Important Tip for Holiday Eating
• 45. How to Handle Holiday Eating

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 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 at the beginning of every month – our next cycle starts on January 2, 2023! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other related episodes that may interest you:

• 97. One Important Tip for Holiday Eating
• 45. How to Handle Holiday Eating

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 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 at the beginning of every month – our next cycle starts on January 2, 2023! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

World Ride hosts once-in-a-lifetime trips that are lead by local guides and experts in the areas they explore. Not only that, but World Ride helps to foster knowledge and build bike libraries in the local communities to which they venture. It is the ultimate way to spread confidence in women globally through mountain biking.

You can learn more about World Ride HERE, and you can donate to World Ride and register to win a trip for two to Lesotho (that Julie talks about in this episode) HERE. Every dollar goes to help support and focus on empowering more women around the world! You can also follow World Ride on Instagram HERE so you can stay on top of everything that’s going on.

Here are some other interviews I’ve done that may interest you:

• 6. Inclusivity in Mountain Biking with Brooke Goudy
• 28. Overcoming Fear On+Off the Bike with Joanna Yates
• 11. Krystyna Holland: Pelvic Floor Health is for Everybody

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 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 at the beginning of every month – our next cycle starts on January 2, 2023! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

If you stall out and have trouble making your habits stick so you can see the results you seek, then give this episode a listen!]]> 0:22:48 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2022/11/28/98-optimize-your-hydration-in-winter/?utm_source=rss&utm_medium=rss&utm_campaign=98-optimize-your-hydration-in-winter 91739004 https://shifthumanperformance.com/?p=3317 Jen Kates with Shift Human Performance Mon, 28 Nov 2022 02:30:54 -0500 Cooler temps often means drier air, which means you are losing more water than you realize. Use these eight tips to optimize your hydration in winter, so you’re not dragging through it with lackluster energy and performance.

If you have difficulty staying hydrated when the temps outside drop, then give this episode a listen!]]> 0:34:07 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2022/11/21/97-one-important-tip-for-holiday-eating/?utm_source=rss&utm_medium=rss&utm_campaign=97-one-important-tip-for-holiday-eating 91553682 https://shifthumanperformance.com/?p=3313 Jen Kates with Shift Human Performance Mon, 21 Nov 2022 02:00:44 -0500 The holidays are not just a time of year to “get through” and eat all you want, while feeling guilty for eating what you want. Hell no. Use this time to enhance your relationship with food and to learn how to drop the guilt, using this one simple yet effective tip for holiday eating.

If you need some guidance on how to manage your holiday eating, then give this episode a listen!]]> 0:16:42 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2022/11/14/96-make-indoor-bike-training-suck-less/?utm_source=rss&utm_medium=rss&utm_campaign=96-make-indoor-bike-training-suck-less 91337815 https://shifthumanperformance.com/?p=3306 Jen Kates with Shift Human Performance Mon, 14 Nov 2022 02:30:59 -0500 The colder weather is here for many of you in the Northern Hemisphere, which means you will be taking some of our training indoors, especially your indoor bike training. But, that doesn’t mean you have to be miserable just because you’re training indoors. Instead, let me help you make it suck less so it can be an enjoyable element to your training and not something you don’t look forward to.

If you need some help on how to make indoor bike training suck less, then give this episode a listen!]]> 0:23:46 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2022/11/07/95-how-to-plan-your-race-season/?utm_source=rss&utm_medium=rss&utm_campaign=95-how-to-plan-your-race-season 91133062 https://shifthumanperformance.com/?p=3302 Jen Kates with Shift Human Performance Mon, 07 Nov 2022 02:30:56 -0500 Race season is upon us in just a few short months! Do you know what races or events you will register for, or are you still deciding… or are you not sure HOW to decide?

If you need some guidance on how to best plan your race and event season, then give this episode a listen!]]> 0:28:23 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2022/10/31/94-five-ways-to-reduce-muscle-soreness/?utm_source=rss&utm_medium=rss&utm_campaign=94-five-ways-to-reduce-muscle-soreness 90931200 https://shifthumanperformance.com/?p=3297 Jen Kates with Shift Human Performance Mon, 31 Oct 2022 03:30:51 -0400 Muscle soreness is bound to happen when you are training your body, but these five tips can help you reduce muscle soreness so you can get back to your training more easily. This is especially important as you get back into strength training and conditioning in the off-season.

If you’re looking for some simple ways to reduce muscle soreness, then give this episode a listen!]]> 0:39:36 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2022/10/24/93-how-to-turn-pro-in-your-life/?utm_source=rss&utm_medium=rss&utm_campaign=93-how-to-turn-pro-in-your-life 90713401 https://shifthumanperformance.com/?p=3293 Jen Kates with Shift Human Performance Mon, 24 Oct 2022 03:30:03 -0400 Turning pro doesn’t mean you’re becoming a professional athlete – it means you are turning pro in your LIFE! Turning pro is a way of life with your mindset to stop showing up like an amateur, and to keep showing up, no matter what you feel like. This is important to keep in mind on the days you may not feel like showing up at all. If this sounds like you, then give this episode a listen!]]> 0:19:25 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2022/10/17/92-finding-your-morning-motivation/?utm_source=rss&utm_medium=rss&utm_campaign=92-finding-your-morning-motivation 90499811 https://shifthumanperformance.com/?p=3288 Jen Kates with Shift Human Performance Mon, 17 Oct 2022 03:30:44 -0400 Motivation is fleeting and cannot be trusted to show up for you every day – so, how do you get motivated?! In this episode, I talk about what causes you to have low or no motivation, as well as the top four steps you can take to increase your motivation, starting today. Give this episode a listen!]]> 0:27:31 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2022/10/10/91-how-to-use-fall-and-winter-to-prep-for-bike-season/?utm_source=rss&utm_medium=rss&utm_campaign=91-how-to-use-fall-and-winter-to-prep-for-bike-season 90294790 https://shifthumanperformance.com/?p=3284 Jen Kates with Shift Human Performance Mon, 10 Oct 2022 11:10:17 -0400 It’s getting close to the fall and winter for many of you, so you may be riding less often in the coming days and weeks. So, what the heck do you do during fall and winter to prep for bike season? Here are my top 10 things to do and focus on in the fall and winter, to give you more purpose and direction.]]> 0:33:47 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2022/10/03/90-how-to-fit-in-bike-skills-training/?utm_source=rss&utm_medium=rss&utm_campaign=90-how-to-fit-in-bike-skills-training 90048545 https://shifthumanperformance.com/?p=3280 Jen Kates with Shift Human Performance Mon, 03 Oct 2022 03:30:05 -0400 Time is limited for you, yeah? I feel that. 24 hours jut doesn’t feel like enough time most of the time, right? But what if you want to get better at biking and you WANT to do some more bike skills training, but you just don’t know when or how to fit it in? Hold my bike chain lube, because I gotchu.

You can learn more about Joanna Yates, a coach I mention in this episode, and book a coaching session with her in Sedona, Arizona, by visiting her website here: https://www.joannajyates.com/ or follow her on Instagram here.

Here are some other popular episodes worth listening to:

• 83. How to Be Consistent
• 73. Causes of Leg Fatigue When Mountain Biking
• 52. What to Focus on in the Off-Season
• 28. Overcoming Fear On+Off the Bike with Joanna Yates

If you’re ready to 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. i’d love the opportunity to work with you!

#ShredStrong 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). We start our next cycle on October 10th! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

This week, I give you my top ten tips on how to get back into your workouts safely and consistently. Give this episode a listen!

Here are some other popular episodes worth listening to:

• 83. How to Be Consistent
• 73. Causes of Leg Fatigue When Mountain Biking
• 56. 3 Mistakes I Made When I Started Lifting
• 55. How to Build Confidence in the Gym
• 52. What to Focus on in the Off-Season
• 50. How to Workout When Time is Limited

If you’re ready to 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. i’d love the opportunity to work with you!

#ShredStrong 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). We start our next cycle on October 10th! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other popular episodes worth listening to:

• 83. How to Be Consistent
• 63. What are You Willing to Sacrifice for a Goal?
• 60. Habits + What Deserves Your Attention

If you’re ready to 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. i’d love the opportunity to work with you!

#ShredStrong 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). We start our next cycle on October 10th! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other popular episodes and a blog I worth reading or listening to:

• BLOG: The Scale is a Liar – https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/
• 16. F*ck the Scale
• 47. 10 Ways to Track Progress Besides Body Weight

If you’re ready to 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. i’d love the opportunity to work with you!

#ShredStrong 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). We start our next cycle on October 10th! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other popular episodes worth listening to:

• 84. Stop Belittling Your Efforts
• 82. Getting through the Hardest Part
• 72. What if You Don’t Want to Race?

If you’re ready to 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. i’d love the opportunity to work with you!

#ShredStrong 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). We start our next cycle on October 10th! 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 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other popular episodes worth listening to:

• 82. Getting through the Hardest Part
• 77. How to Modify Training When Highly Stressed

If you’re ready to 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 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). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Your effort is your effort alone.

Just because you may have ridden less mileage, less elevation, or maybe even less technical terrain or “easier” trails, doesn’t mean that you did any “less” than someone else.

You rode what you rode.

You rode YOUR ride.

In this episode, I share four things you can do when you find yourself belittling your efforts.

Here are some other episodes on mindset that are worth listening to:

• 83. How to Be Consistent
• 81. How to Handle Comparing Yourself to Others
• 72. What if You Don’t Want to Race?

If you’re ready to 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 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). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other episodes on mindset that are worth listening to:

• 75. Who vs Why: Who Do You Want to Be?
• 60. How to Have a Growth vs. Fixed Mindset 

If you’re ready to 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 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). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other episodes on mindset and overcoming things that are worth listening to:

• 75. Who vs Why: Who Do You Want to Be?
• 60. How to Have a Growth vs. Fixed Mindset 

If you’re ready to 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 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). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other episodes on mindset to listen to:

• 75. Who vs Why: Who Do You Want to Be?
• 70. Don’t Should All Over Yourself
• 60. How to Have a Growth vs. Fixed Mindset 

If you’re ready to 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 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). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

I also give you some tips on what to do when you don’t tolerate eating or chewing after bike rides or hard efforts.

Here are two other episodes to listen to related to fueling effectively:

• 79. How to Fuel During Bike Rides
• 78. How to Fuel Before Bike Rides
• 69. Meal Prep Made Easy in 3 Steps

Here are some links to the goodies I shared in this episode:

• Enduro Bites (use the code KATES for 20% off your first order!) – check out their vanilla protein powder – it’s also plant-based so very friendly for vegans or folks who are sensitive or allergic to dairy!
• Skratch makes a recovery beverage (that’s also available in horchata?!) which you can see here.

If you’re ready to 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 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). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Of course, this is based on a few variables, but please know that this is why it is important to experiment and test things out for yourself! And guess what? You can do that on your next bike ride.]]> 0:26:29 false https://shifthumanperformance.com/wp-content/uploads/2021/01/Podcast-Cover-3.png https://shifthumanperformance.com/2022/07/11/78-part-1-how-to-fuel-before-bike-rides/?utm_source=rss&utm_medium=rss&utm_campaign=78-part-1-how-to-fuel-before-bike-rides 87521580 https://shifthumanperformance.com/?p=3226 Jen Kates with Shift Human Performance Mon, 11 Jul 2022 03:00:09 -0400 Learning how to fuel before bike rides can impact your performance not only on, but also off the bike. It doesn’t have to be complicated, either. In this episode, I break it down to the bare essentials of things to focus on, so you have actionable things to try before your next rides.

Here are two other episodes to listen to related to fueling effectively:

• 76. Can You Diet for Too Long?
• 69. Meal Prep Made Easy in 3 Steps

If you’re ready to 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 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). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Current events and news can really damper your mood, making you feel helpless and overwhelmed… not leaving much in the energy tank for yourself and your training. But what if you still have training you want to do? how do you handle all of it when stress is high? Let’s talk about it, using the 4 questions I share to check-in with yourself.

Here are some other episodes to listen to related to stress and training:

• 74. Are You Overtraining?
• 53. Does Work-Life Balance Exist
• 50. How to Workout When Time is Limited
• 42. What to do When Life Gets Busy
• 36. What are Your Non-Negotiables to Handle Stress?
• 35. 10 Ways to Handle Stressful Weeks

If you’re ready to make some lasting and sustainable changes in your life, then apply to work with me by clicking here.

#ShredStrong 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). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of about 1-2 times a month).

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are the links referenced in this episode for calculating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) in order to help you get a better idea of your caloric needs:

• https://www.sailrabbit.com/bmr/
• https://tdeecalculator.net/
• https://www.precisionnutrition.com/nutrition-calculator

Here are some other episodes to listen to related to diet and nutrition:

• 69. Meal Prep Made Easy in 3 Steps
• 54. Simple Nutrition Tips for Fat Loss
• 49. Four Ways to Eat More Protein
• 47. 10 Ways to Track Progress Besides Body Weight

If you’re ready to make some lasting and sustainable changes in your life, then apply to work with me by clicking here.

#ShredStrong 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). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of about 1-2 times a month).

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

If your goals are not being met, or you’re having a difficult time establishing new habits, then you may need to look at who you want to be instead of only focusing on your “why.” In today’s episode, I break down the framework for habits and building simpler and more accessible habits, while also determining who you want to be.

Here are some other episodes to listen to related to habit building:

• 63. What are You Willing to Sacrifice for a Goal?
• 60. Habits and What Deserves Your Attention
• 51. How to Slay Your Goals in the New Year
• 10. Get more Done by Batching Your Time

If you’re ready to make some lasting and sustainable changes in your life, then apply to work with me by clicking here.

#ShredStrong 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). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I promise not to spam you, since I only email an average of about 1-2 times a month).

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other episodes to listen to related to overtraining and preventing it:

• 73. Causes of Leg Fatigue When Mountain Biking
• 4. How Much Protein Should I Eat and Why?

#ShredStrong 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). Learn more and join here: https://shredstrong.lpages.co/shredstrong/. The deadline to join was on Friday, June 10th, because we start the next phase on Monday, June 13th, but you can still join for a few more days if you don’t mind joining a little late. Better late than never, right?

You can also join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer for you to make sustainable and lasting changes to your health, wellness, and performance. If you’re ready to make some changes in your life, then apply to work with me by clicking here.

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other episodes to listen to related to some of the ideas I talk about to prevent leg fatigue while mountain biking:

• 69. Meal Prep Made Easy in 3 Simple Steps
• 7. Is Strength Training Important for Cyclists?
• 4. How Much Protein Should I Eat and Why?

#ShredStrong 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). Learn more and join here: https://shredstrong.lpages.co/shredstrong/. Deadline to join is Friday, June 10th, because we start the next phase on Monday, June 13th!

You can also join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer for you to make sustainable and lasting changes to your health, wellness, and performance. If you’re ready to make some changes in your life, then apply to work with me by clicking here.

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other episodes to listen to related to habits and goals:

• 60. Habits + What Deserves Your Attention
• 5. Process Goals are the Answer to Your Big Goals

#ShredStrong 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). Learn more and join here: https://shredstrong.lpages.co/shredstrong/.

You can also join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer for you to make sustainable and lasting changes to your health, wellness, and performance. If you’re ready to make some changes in your life, then apply to work with me by clicking here.

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are some other episodes to listen to related to planning for your success every day and week:

• 14. Master Your Morning to Manage Your Stress
• 10. Get More Done by Batching Your Time
• 5. Process Goals are the Answer to Your Big Goals

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer for you to make sustainable and lasting changes to your health, wellness, and performance. If you’re ready to make some changes in your life, then apply to work with me by clicking here.

#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here is another episode to listen to related to mindset:

• 23. “Have to” Versus “Get to”

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer for you to make sustainable and lasting changes to your health, wellness, and performance. If you’re ready to make some changes in your life, then apply to work with me by clicking here.

#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are other episodes that you may want to listen to related to nutrition and meal prep:

• 54. Simple Nutrition Tips for Fat Loss
• 49. Four Ways to Eat More Protein

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer for you to make sustainable and lasting changes to your health, wellness, and performance. If you’re ready to make some changes in your life, then apply to work with me by clicking here.

#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are other episodes that you may want to listen to related to mindset and the Rider to Racer program from VIDA MTB Series:

• 67. Stop Saying Sorry
• 66. How to Go From Rider to Racer

Again, learn more about and join the Rider to Racer program here: https://www.vidamtb.com/rider-to-racer – we start on May 3rd! Learn how to be prepared for racing, as well as how to stop saying sorry.

#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please rate it with 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are other episodes that you may want to listen to related to mindset and the Rider to Racer program from VIDA MTB Series:

• 66. How to Go From Rider to Racer
• 30. Race to Finish Mentality

Again, learn more about and join the Rider to Racer program here: https://www.vidamtb.com/rider-to-racer – we start on May 3rd! Learn how to be prepared for racing, as well as how to stop saying sorry.

#ShredStrong is my signature strength and conditioning program specifically for mountain bikers. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please rate it with 5 stars. Your support means so much to me, as it helps me grow this podcast!

If you’d like to register for all of the fun and knowledge bombs in this year’s Rider to Racer program, then check out the details and register here. There are three different options that include or don’t include races this season where you can test out your skills and get hands-on coaching with former pro enduro racer, Anne Galyean.

Two race series to check out (and the Rider to Racer program includes races in the Revolution Enduro!)

• Revolution Enduro: https://www.revolutionenduro.com/
• Sturdy Dirty: https://www.sturdydirty.com/

Also, check out Dawn Fletcher’s Driven Mind training for mental health performance: https://drivenmindtraining.com/

Here are other episodes that you may want to listen to related to racing and prepping for race day:

• 62. How do I Use Visualization?
• 61. How do You Overcome Fear After a Crash?
• 33. How to Prep on Race Day
• 30. Race to Finish Mentality

Again, learn more about and join the Rider to Racer program here: https://www.vidamtb.com/rider-to-racer – we start on May 3rd! 

#ShredStrong is my signature strength and conditioning program specifically for mountain bikers. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please rate it with 5 stars. Your support means so much to me, as it helps me grow this podcast!

Here are other episodes that you may want to listen to related to this topic:

• 60. Habits + What Deserves Your Attention
• 43. Saying “no” in Order to Say “Yes”

If you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please rate it with 5 stars. Your support means so much to me, and I’m so grateful for it!

#ShredStrong is my signature strength and conditioning program specifically for mountain bikers. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise not to spam you, as I only email an average of about 1-2 times a month).

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Today, I’m talking about how to have a growth mindset versus a fixed mindset. These thoughts I’m sharing with you are all derived from Carol Dweck’s book, Mindset, which I highly recommend you check out sometime if this is of interest to you. Dr. Dweck is a researcher at Stanford University.

Today, lucky for you, I’ll be sharing my thoughts on this book and boiling down a lot of the key concepts in an effort to truly empower you. 

Here are other episodes referenced in this episode that you may want to listen to related to this topic:

• 62. How do I Use Visualization?
• 28. Overcoming Fear On+Off the Bike with Joanna Yates

To watch Dweck’s talk at Stanford on developing a growth mindset, go here.

To purchase her book, Mindset, from a local independent bookstore, go here.

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I’m so grateful for you!

Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program specifically for mountain bikers. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise I only email an average of about 1-2 times a month).

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Here are some other episodes you may want to listen to related to this topic:

• 61. How do You Overcome Fear After a Crash?
• 28. Overcoming Fear On+Off the Bike with Joanna Yates

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I’m so grateful for you!

Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program specifically for mountain bikers. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise I only email an average of about 1-2 times a month).

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

If you want to learn more about the professional mountain biker that I talked about, Rémy Métailler, check out his YouTube here. He does some wild things on the bike!

Some mental health professionals I trust about performance include Dr. Lisa Lewis, Dawn Fletcher, and Dr. Ricki Walker.

Finally, if you want to learn more about the Rider to Racer program, brought to you by VIDA MTB Series, check it out here.

Here’s another episode you may want to listen to related to this topic:

• 28. Overcoming Fear On+Off the Bike with Joanna Yates

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I’m so grateful for you!

Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program specifically for mountain bikers. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest (I promise I only email an average of about 1-2 times a month).

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Here are some other episodes you may want to listen to related to this topic:

• 59. You Don’t Have to be Good at Everything
• 51. How to Slay Your Goals in the New Year

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I’m so grateful for you!

Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I’ll miss you. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Here are some other episodes you may want to listen to related to this topic:

• 58. Should You Aim for Better or Best?
• 51. How to Slay Your Goals in the New Year

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I’m so grateful for you!

Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I’ll miss you. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

So, ask yourself: will you strive to be better or the best?

Here are some other episodes you may want to listen to related to this topic:

• 52. What to Focus on in the Off-Season
• 51. How to Slay Your Goals in the New Year

To check out Adam Grant’s Instagram post click here.

To learn more about Dr. Lisa Lewis, click here.

To learn more about Self-Determination Theory, read more here.

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I’m so grateful for you!

Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I’ll miss you. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

To read more about the meta-analysis on tart cherry juice for endurance sports performance and recovery, read more here.

If you’re looking for an eye mask to help with your sleep, check out Manta Sleep here or find a simple silk eye mask. Silk will keep your face cool temperature-wise and help to not dry your skin oil and make you appear more wrinkly.

For ear plugs to comfortably sleep in, check out Happy Ears here. Get their Discovery Pack to explore which size works for your ear. Bonus: they’re more eco-friendly since they’re reusable.

To try some parasympathetic breath work, check this video out from Dr. John Rusin.

To try a couch stretch, check this video out for guidance.

Here are some other episodes you may want to listen to related to this topic:

• 52. What to Focus on in the Off-Season
• 4. How Much Protein Should I Eat and Why?

If you found this episode helpful, please subscribe and share it with your social media friends. If you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support means so much to me, and I’m so grateful for you!

Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I’ll miss you. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

So, along the way, especially when trying something new, expect some bumps. Expect some mistakes – but consider them mis-takes and feedback, not failure.

Today, I’ll share some mis-takes I made along the way, and maybe these will resonate with you to pause and reflect on some of the mis-takes you have made along the way, and how you can rectify and course-correct things for you if you’re newer to lifting weights or a seasoned pro.

Here are some other episodes you may want to listen to related to this topic:

• 52. What to Focus on in the Off-Season
• 31. Q+A on Collagen Protein
• 7. Is Strength Training important for Cyclists?
• 4. How Much Protein Should I Eat and Why?
• 3. Will Lifting Weights Make You Bulky?

Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I’m so grateful for you!

Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I’ll miss you. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Here are some other episodes you may want to listen to:

• 52. What to Focus on in the Off-Season
• 48. How to Have Fun with Your Workouts

Don’t forget that confidence in the gym is also built in the gym. You have to keep showing up! It is a practice, and with some consistency, it makes a difference.

Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I’m so grateful for you!

Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I’ll miss you. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Here are some other episodes you may want to listen to:

• 49. Four Ways to Eat More Protein 
• 47. 10 Ways to Track Progress Besides Body Weight
• 41. Food Isn’t “Good” or “Bad”
• 19. Should You Have Restriction or Restraint with Food?
• 4. How Much Protein Should I Eat and Why?

Lastly, if you found this episode helpful, please subscribe and share it with your social media friends. Also, if you listen to this on Spotify, please rate it since they just released the ability to rate podcasts. Your support is incredible, and I am so grateful for you!

Sorry if you missed the winter phase of #ShredStrong, which is my signature strength and conditioning program made specifically for mountain bikers. I’ll miss you. Be sure you’re on my email list so you hear about it next time it releases. You can join my email list here to get the latest, and I promise I only email an average of about 1-2 times a month.

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Here are some other episodes that you may want to check-out pertaining to this topic:

• 16. F*ck the Scale
• 18. Focus on Progress Not Expectations

What metrics do you like to use to track progress besides body weight? Please share them with me, as I’d love to hear from you.

Lastly, if you found this episode helpful, then please subscribe and share it. I’m so grateful for you and your support!

The first phase of #ShredStrong started on October 11th, and it has been so good so far! I’ve already had several athletes reach out to me to let me know how much stronger they’re feeling on their rides and in general in life, and I’m here for it. If you missed out on this most recent cycle, don’t worry, because the next cycle starts soon! Stay tuned for details on it – it starts in January!

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

Here are a few episodes that you may want to check-out:

• 34. Shift Your Mindset About Losing
• 30. Race to Finish Mentality 

How do you embrace the suffering? How will you choose to embrace the suffering this week or in your next race? Do you have some ideas for small changes you can make in order to help you progress.

Lastly, if you found this episode helpful, then please subscribe and share it. I’m so grateful for you and your support!

#ShredStrong started on October 11th, and I’m enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don’t worry. The next cycle release will be in January to get you through the end of winter and into the springtime.

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.

A few episodes that explore eating with mindfulness or related topics include the following:

• 41. Food Isn’t “Good” or “Bad”
• 19. Should You Have Restriction or Restraint with Food?
• 16. F*ck the Scale
• 12. 5 Simple Steps to Mindful Eating

Do you have any tips on how you handle eating and drinking around the holidays?

Lastly, if you found this episode helpful, then please subscribe and share it. I’m so grateful for you and your support!

#ShredStrong started on October 11th, and I’m enjoying it so much, and feeling so damn good with some of these mobility flows I have in the program! If you missed out on this new cycle, don’t worry. The next cycle release will be in January to get you through the end of winter and into the springtime.

Finally, if you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Visit my website at www.shifthumanperformance.com to learn more about my coaching and what I offer. If you’re ready to make some changes in your life through nutrition or fitness, apply to work with me by clicking here.