Making Shift Happen

In this episode, I introduce my 5 simple steps to mindful eating, using my 5-S Plan. I know the word “mindfulness” can feel so esoteric and like something you can’t really identify, but I assure you it doesn’t have to be. Mindfulness around your eating is something that you can include at every meal, if you wish. Or, it can simply be something that you are more aware of, sh...

In this episode, pelvic floor physical therapist, Krystyna Holland, joins me to talk about how pelvic floor health is for everybody and every body. All too often you may think that pelvic floor health is only for women. Or, even worse, that we need to wait until we’re pregnant to see a pelvic floor PT. In reality, it’s something in which ALL people can find benefit. No matter your sexu...

Welcome to episode 10! If you feel like you get to the end of the day without getting much done, or wondering where all of your time went, then this episode is for you. I can almost guarantee that you will get more done by batching your time. “Batching” means you complete a certain task or similar tasks at one time each day or on certain days of the week. By batching my tasks together, I avoid spr...

Media and news outlets claim 10k steps per day is a must, but is it? Yes, walking is the most under-rated thing you can do for your health. But, do you really need to walk 10k steps per day, or there is a middle ground?  In this episode, Jen talks about if 10k steps per day is enough or too much, and how you can get more steps in your daily life. How are you going to change your walking habits? I’...

Motivation is the least dependable thing you can rely on for getting ish done. So, the ideas about “how to get motivated” are often… overrated.  It takes discipline to get things done, as well as some other things that can help, which I talk about in this episode. If you want to learn more about Mel Robbins, check her out here: https://melrobbins.com/. Her simple 5-second rule is...

The hotly debated topic of whether you “just need to ride more” or “lift more weights” needs to end. Yes, you need to ride your bike, but you also need to strengthen the muscles that power your bike. It not only makes you a stronger cyclist, but it also increases your resiliency on and off the bike. (Not to mention it also adds to your overall health.) So, strength training...

This episode is my first – and certainly not my last – interview, and I’m so excited to share it with you. In this episode, I chat about BIPOC inclusivity in mountain biking. Let’s talk about the importance of creating a safe space in the mountain biking community for cyclists who are Black, Indigenous, and People of Color (BIPOC). I am by no means an expert in this space,...

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

Today, we’re diving into protein. How much you should get each day, why you should eat that much, as well as how you can eat that much protein and what ways you can build a meal using protein. The RDA vs. What an Athlete Needs Studies have shown we need more than the Recommended Daily Allowance (RDA). Here’s a quick recap of the numbers I outline in this episode. (Special thanks to Examine.c...

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

Do you ever feel overwhelmed with your goals? Or do you make plans to follow a new meal plan and fitness program, only to end up with a litany of saved nutrition and fitness programs on your computer, left unused? If so, this episode is for you. Let’s get you to finally TAKE ACTION. Want to Connect With Me? Finally, if you have any questions, shoot me an email at jen@shifthumanperformance.co...

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