הפודקאסטים הטובים ביותר ב-Jen Kates With Shift Human Performance (2024)

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186. Breast Cancer Awareness with Stephanie Villavicencio 37:12

6d 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, a…

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185. Roam Fest Recap! 28:41

13d 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, Colo…

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

23d 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

1M 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

2M 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 y…

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

2M 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

2M 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, wh…

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

3M 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

3M 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 cop…

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

3M 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

3M 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

4M 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

4M 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

4M 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?

5M 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?

5M 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

5M 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

5M 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?

6M 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

6M 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

6M 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

6M 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

7M 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

7M 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

7M 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

7M 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

8M 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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159. Why You Eat When You’re Not Hungry 24:07

8M ago24:07

24:07

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. 🎧Here are some other resources that you will want to check out: 78. Part 1: How to Fuel Before Bike Rides 76. Can You Diet for Too Long? that image sure does look fam…

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158. Limiting Thoughts Don’t Have to Limit You 14:13

8M ago14:13

14:13

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.🎧Here are some other resources that you will want to check out: 64. How to Have a Gro…

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157. Let’s Make Fiber Sexy Again 23:59

8M ago23:59

23:59

With all of these fad diets and “lose weight quickly” schemes and detoxes, fiber has lost its sexiness and luster.😞 But I’m here to help make fiber sexy again!❤️‍🔥Not only can fiber help you with your heart health and longevity, but it can help with so much more.Listen to this episode to see how you can add fiber into your diet without it tasting l…

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156. How to Master Hydration 31:38

9M ago31:38

31:38

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 …

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155. Combining Bike Fit and Physical Therapy with Natalie Collins, DPT 58:52

9M ago58:52

58:52

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 Nat…

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154. 5 Steps to Start Your New Workout Routine 13:24

9M ago13:24

13:24

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 f…

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153. Should You Use Rate of Perceived Exertion (RPE) or Heart Rate?

9M ago

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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 technolog…

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152. Make Goal Setting Simple AF 21:49

10M ago21:49

21:49

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! 🎧Here are some other episodes on habits and setting goals that you will want to check out…

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151. Making Mountain Bike Magic with Amaryth “Amo” Gass 1:05:32

10M ago1:05:32

1:05:32

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 lo…

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150. Using Your Core Values to Set Goals 10:15

10M ago10:15

10:15

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 e…

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149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy 1:09:03

10M ago1:09:03

1:09:03

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 yo…

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148. Why You Lack Consistency 17:53

11M ago17:53

17:53

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.🎧Here are some other episodes about consistency and motivation that you may want to check out: 145. Motivation, Goal Setting, and Thriving with Sabren…

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147. All the Travel Tips 21:11

11M ago21:11

21:11

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, …

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146. Keeping Gravel Inclusive with Adam Davidson 1:12:49

11M ago1:12:49

1:12:49

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 toge…

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145. Motivation, Goal Setting, and Thriving with Sabrena Jo, Ph.D. 52:04

12M ago52:04

52:04

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…

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144. My Argument for Indoor Bike Training 28:42

12M ago28:42

28:42

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.😉Give this epis…

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143. Fact or Fiction: Interference Effect Between Strength and Endurance Training 22:20

1y ago22:20

22:20

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…

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142. When is the Best Time to Workout? 22:13

1y ago22:13

22:13

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 r…

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141. What to do if You’re too Tired to Workout 34:01

1y ago34:01

34:01

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.🎧Here are some other episodes you may want to…

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140. The Issue with Muscle Soreness 18:23

1y ago18:23

18:23

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…

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139. Using Seasonality to Your Advantage with Kate Solovieva 58:52

1y ago58:52

58:52

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 ho…

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138. Signs Your Body Needs Rest 12:46

1y ago12:46

12:46

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.🎧Here are some other episodes you may want to check out: 135. How to Improv…

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137. 5 Tips to Lose Fat Without Tracking Your Food 26:27

1y ago26:27

26:27

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.🎧Here are some other episodes you may wa…

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פודקאסטים בנושא Jen Kates With Shift Human Performance

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