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 endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food - because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen.
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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 endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food - because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen.
Feeling knee pain on the bike (or in life)? You’re not alone, and it doesn’t have to be your norm. In this episode of Making Shift Happen, Jen breaks down why knees hurt (even when your bike fit is fine), why isometric strength training (like wall-sits) is a powerful tool, and how supporting hips and ankles will give your knees the backup they deserve.
You’ll learn:
Why knee pain shows up for cyclists and what real causes are (it's not just your saddle height)
How isometric wall-sits and other iso exercises reduce knee/tendon pain and build resilience (evidence included)
How to structure your off-season strength and mobility plan for pain-free knees next season
Why the upcoming #ShredStrong program (starts Nov 3rd - details below!) is the best way to build the strength system your knees demand
Check out these other relevant 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
Research referenced in this episode:
PMID 31033611
DOI: 10.2147/OAJSM.S136653
#ShredStrong: Our Fall Cycle Starts on Monday, November 3, 2025!
#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!
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
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.
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 endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food - because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen.
