Making Shift Happen
Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend en
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241. From Mountain Trails to Mindfulness with Karen Jarchow
In this episode of Making Shift Happen, Jen Kates interviews Karen Jarchow, a professional cyclist and coach, about her journey from professional racing to embracing a holistic approach to life and coaching. They discuss the importance of emotional and spiritual health, the power of breathwork, and Karen’s personal experiences with transformation and connection. Karen shares insights into her coaching philosophy and the development of her program, Where Spirit Meets Sport, which integrates mindfulness and holistic wellness into athletic training. 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: Our Month Starts on Monday, February 2, 2026! #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
240. The Winter Training Identity Shift: From All-or-Nothing to Consistently Strong
Winter training doesn’t fail because cyclists are lazy – it fails because expectations are unrealistic. In this episode of Making Shift Happen, Coach Jen Kates explores how identity-based habits can help cyclists stay consistent, strong, and motivated through the winter months without burning out. Instead of chasing perfection, this episode reframes winter training as a season for durability, strength, and habit-building. In This Episode, You’ll Learn: 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 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: Our Month Starts on Monday, February 2, 2026! #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
239. A Simple No-BS Way to Set Goals that Actually Stick
January is here, and so are the goals. But if you’ve ever felt overwhelmed, paralyzed, or burned out by goal setting before February even hits, then this episode is for you. 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 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: Our Winter Cycle Starts on Monday, January 5, 2026! #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
238. Memories Over Macros: How to Enjoy the Holidays Without Losing Your Fitness Goals
The holidays can feel like a minefield for athletes trying to balance fitness goals, family time, and food freedom. In this episode of Making Shift Happen, coach Jen Kates breaks down how to navigate holiday eating and training with confidence using the “memories over macros” 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 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: Our Winter Cycle Starts on Monday, January 5, 2026! #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
237. How to Recover After a Hard Training Block
Just finished a hard training block (like the Rapha Festive 500) and feel completely wrecked? In this episode, Coach Jen breaks down how cyclists should recover after intense training blocks so you can absorb your fitness gains instead of burning out. 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 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: Our Winter Cycle Starts on Monday, January 5, 2026! #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
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