Best Jen Kates with Shift Human Performance Podcasts (2025)

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210. Stop Half-Assing Your Life 26:34

3d ago26:34

26:34

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…

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209. Creatine and Women 18:14

10d ago18:14

18:14

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 male…

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208. The Downsides and Dangers of Supplements 37:02

18d ago37:02

37:02

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…

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207. My 2025 Non-Money Financial Goals 20:07

24d ago20:07

20:07

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?🤔 Here are other episodes worth checking out: 9. Do You Really Need to Walk 10k Steps Per Day? 6…

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206. Using the 3-3-3 Technique for Overwhelm or Anxiety

1M ago

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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. He…

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205. How to Use Heart Rate Recovery as a Performance Metric 16:02

1M ago16:02

16:02

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…

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204. Progress is Not Linear 23:56

1M ago23:56

23:56

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’…

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203. How to Live la Pura Vida 19:53

2M ago19:53

19:53

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 c…

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202. F*ck the Scale 34:19

2M ago34:19

34:19

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 s…

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201. 8 Ways to Keep Your Heart Healthy 25:34

2M ago25:34

25:34

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 y…

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200. How to Get Out of a Funk 25:57

2M ago25:57

25:57

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 ove…

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199. Does Social Media Scrolling Impact Your Performance? 13:55

3M ago13:55

13:55

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 ov…

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198. How to Stay Informed Without Overwhelm 34:37

3M ago34:37

34:37

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? Loo…

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197. The Surprising Side Effect of Strength Training 10:26

3M ago10:26

10:26

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 an…

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196. 5 Nutrition and Fitness Tips for Winter 23:03

3M ago23:03

23:03

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 you…

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195. How to Fail Better 16:31

4M ago16:31

16:31

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…

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194. Tired of New Year’s Resolutions? Try These Two Things! 22:45

4M ago22:45

22:45

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 bet…

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193. 9 of the Biggest Training Mistakes Cyclists Make 32:21

4M ago32:21

32:21

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 …

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192. Are You Experiencing Burnout? 27:39

5M ago27:39

27:39

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 y…

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191. How to Create a Strength Workout 28:14

5M ago28:14

28:14

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 mentio…

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190. Off-Season Mountain Bike Workouts 16:53

5M ago16:53

16:53

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 …

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188. Election Week De-Stressor Tips 11:47

6M ago11:47

11:47

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, o…

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187. Do This One Thing for More Motivation 21:04

6M ago21:04

21:04

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! 😆) Motivation is a tough thing to conjure in order to keep your progress going.In this episode, I recap a few of the things yo…

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186. Breast Cancer Awareness with Stephanie Villavicencio 37:12

6M ago37:12

37:12

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, ad…

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185. Roam Fest Recap! 28:41

6M ago28:41

28:41

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, Color…

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184. How You Can Help Western North Carolina after Hurricane Helene 21:30

7M ago21:30

21:30

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 ther…

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183. How to do a Race or Event Reflection 24:10

7M ago24:10

24:10

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 …

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182. My Leadville MTB Race Recap 48:42

8M ago48:42

48:42

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 yo…

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181. From Pregnancy to Perimenopause with Holly Sato, MD 1:03:37

8M ago1:03:37

1:03:37

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 so…

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180. Why You Need Rest or Active Recovery Days

8M ago

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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!💪🔥They not only give you a chance to physically recover, but they also allow you to mentally recover as well, whi…

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179. Finding Community + Adventure with VNTRbirds’ Founders Kelley + Leanne Wren 49:12

9M ago49:12

49:12

I am overjoyed to have the chance to sit down with Kelley and Leanne Wren with VNTRbirds. These folks are making shift happen in the mountain biking and snow sports communities by getting more women and femme-identifying folks outside. They not only empower folks with more knowledge, but more confidence as well in the process. Give this episode a l…

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178. How to Manage Race or Event Stress 23:21

9M ago23:21

23:21

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…

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177. How to Fuel Effectively on Race Day – Part 2 17:59

9M ago17:59

17:59

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…

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176. How to Fuel Effectively on Race Day 21:33

9M ago21:33

21:33

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 …

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175. 10 Tips to Help New Mountain Bikers 33:50

10M ago33:50

33:50

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! 😬 I’m here to tell you that, no, you don’t need to wear the latest gear or ride the newest and most expensive bike.🙅‍♀️In this episode, I offer up my top ten tips to he…

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174. What if You’re Not Motivated to Workout or Ride? 24:33

10M ago24:33

24:33

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…

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173. What Can You Get Out of a Morning Routine? 26:28

10M ago26:28

26:28

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 possibilit…

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172. What is Your Sweat Rate?

11M ago

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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 swea…

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171. Should You Race or Join a Bike Event?

11M ago

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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 Underfue…

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170. 7 Things to do to Reduce Soreness from Biking + Strength Training

11M ago

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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…

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169. What to do About Your Food Cravings

11M ago

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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-SightedDo You Want a Coach to Help Make Training or Nutrition Easier and Simpler for Yo…

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168. Should I Bike or Strength Train First?

12M ago

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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 e…

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167. Using Protein as a Recovery Tool 21:28

12M ago21:28

21:28

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

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166. Are You Under-Fueling? 25:52

12M ago25:52

25:52

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 perfo…

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165: Women’s MTB Network: Making an Impact for Women in Mountain Biking 54:15

1y ago54:15

54:15

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 …

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164. Using Your Menstrual Cycle to Empower Your Training 33:36

1y ago33:36

33:36

Adjusting your training around your menstrual cycle is a hot topic right now. But how valid is it? Does it truly make a difference? That’s what I want to explore in this episode! Hormones can impact how you feel, but how valid are those feelings and how much do they truly impact your performance?🧠In this episode, I discuss the current body of resea…

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163. Focusing Only on Body Weight is Short-Sighted 17:31

1y ago17:31

17:31

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 …

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162. What to do if You Struggle to Maintain Strength While Biking 22:21

1y ago22:21

22:21

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 t…

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161. All About Creatine and Q+A 21:46

1y ago21:46

21:46

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. 🎧Here are some other episodes about protein that you will want to check out: 49. Four Ways to Eat More Protein 4. How Much Protein Should I Eat and Why?Do You…

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160. Do This One Thing for Greater Success 16:51

1y ago16:51

16:51

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.🎧Here are some other episodes about success and goals that you will want to check out: 150. Using Your Core Values to Set Goals…

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Jen Kates With Shift Human Performance Podcasts

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