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 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

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.

• 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

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 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

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

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 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