Episode Details

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