Shift Human Performance Coaching

Shift Human Performance Coaching Coaching the busy professional on how to gain more control over their health and fitness without spending endless hours in the gym or the kitchen.

Our coaching and community helps support your increased energy and performance, in and out of the gym. We offer nutrition and health coaching to guide you to your best self by building healthy habits. Individual, small group, and corporate packages are available. Email us today to unleash your inner badassery!

12/20/2025

Progress is a process.

Along the way, you HAVE to pause and recognize how far you’ve come.

You’re not “behind.”
You’re not “off track.”

You’re simply in the process of becoming - and that includes the highs and lows…
The missed workouts.
The skipped meals.
The late bedtimes.
The eating-on-the-go more often than you want.

It’s all apart of the process and the learning.📈

You’re becoming.🦋

12/20/2025

Here’s a sneak peek at a day in the life of my Shred Strong program for mountain bikers and gravel cyclists. 💪

This is our Full-Body workout with a Squat Focus - because you need a strong set of legs to zoom zoom on the bike! 🏎️

Here ya go:

👉WARMUP for 8-12 minutes to activate your muscles before you get into the main lift of the day. This includes:
- a little bit of foam rolling of the legs to help ease some tension
- wall sits w/twists to warmup the legs and core
- followed by some goblet squats + jumping squats to prime your body to work!

👉MAIN LIFTS: Today’s main lifts are front squats and Nordic isometric holds to work both sides of the thighs for pedal strength!
- We do warmup sets to build the weight we’re lifting, with either dumbbells or a barbell - your choice!

👉ACCESSORY WORK: Today, we did single leg squats to a box, single arm dumbbell shoulder press, and v-sits to round out the single leg, shoulder, and core work. 💪

Let me just say this: this workout took me less than an hour to do, and it feels SO GOOD! My body hasn’t ever felt like it suffers on or off the bike when I train like this, and I have DOZENS of other Shred Strong members who feel the same way!🙌

This is what I want for you: an effective program that makes you stronger and more pain-free on + off the bike, so those climbs are even stronger!

Want to join the Shred Strong team? DM or comment the word “SHRED” to learn more. We start on January 5th, fam! 🔥 The last day to register for this winter phase is Saturday, January 3 at midnight MT!

There’s never a good time to start something than this moment right here, right now.You’re not really guaranteed tomorro...
12/16/2025

There’s never a good time to start something than this moment right here, right now.

You’re not really guaranteed tomorrow, friends. So, why not start making changes and chasing your dreams and goals TODAY. Right now!

If you need a guide to help make shift happen in your life, I’m your coach with 18 years of experience. 🫡 DM me COACH, and let’s chat about your goals and what we can do when we work together. 👯‍♀️

Feeling like winter stole your motivation, your sunshine, and maybe your will to get on the bike?Same, friend, SAME. 😅🥶B...
12/11/2025

Feeling like winter stole your motivation, your sunshine, and maybe your will to get on the bike?

Same, friend, SAME. 😅🥶

But here’s the deal: winter isn’t a personal attack on you - it’s just physiology and biology. Less daylight, colder temps, and melatonin are doing a chokehold on your energy, so OF COURSE training feels harder.😰

This week’s Making Shift Happen episode is your winter reboot.

We’re talking:
✨ why winter messes with your riding mojo
✨ how to actually enjoy training again (yes, even indoors!)
✨ cozy habits that make winter feel less slumpy
✨ and how to stay consistent without hating life

You’re not broken.
You’re just in winter mode.
And we can fix that. 💙❄️

Tune in now - link in bio and on all major podcast apps! 🎧

And hey, if you want strength, structure, and community this winter:
🔥 Shred Strong’s winter phase starts Jan 5!
💪 1:1 coaching apps are open - apply using the 🔗 in bio!

Let’s make winter your POWER season. 💥

I dropped into for the first time in almost SEVEN years again tonight - and it was a great decision!If you’re not a loc...
12/08/2025

I dropped into for the first time in almost SEVEN years again tonight - and it was a great decision!

If you’re not a local to Denver or don’t know much about the various “gym meccas” around the world, Armbrust is a world class gym for folks who love to lift. It caters mostly to bodybuilders and powerlifters, but that just means it has every piece of equipment you can imagine under the sun. 😂

I dropped in because I just needed a change of scenery besides my garage gym and my usual gym… and it was a great reminder for me: IF YOU NEED A LITTLE MOTIVATION, CHANGE YOUR ENVIRONMENT.😍

👉Go try a new gym.
👉Workout outside (yeah, it’s colder outside, but nothing like down fresh air and sun to get you going!).
👉Bike on a new trail.
👉Just try something new!

By mixing it up, you prevent boredom, stimulate your brain, and give yourself a nice dose of focus and motivation in a new environment… and sometimes, that’s just what you need.✅

If you need a little motivation, sometimes just mixing things up for a bit can help give yourself what you need to get going!

If you’ve been lifting the same weights for the same reps endlessly, no wonder you’re plateauing and not progressing.Mus...
12/06/2025

If you’ve been lifting the same weights for the same reps endlessly, no wonder you’re plateauing and not progressing.

Muscles change when they’re given a stressor or some sort of stimulus. So, stop doing the same boring sh*t endlessly without dialing the intensity up a bit.

In order to change, you have to change.

Don’t quit! Just change your intensity a bit, and I can almost guarantee that you’ll see progress. 🔥💪 You can do this by adding another rep or few reps, increasing the weight or resistance you’re lifting, or adding another set to your workout.

It’s a simple yet effective plateau buster. ✅

🚨 New Podcast Episode 🚨You’re probably using your indoor bike trainer wrong. 😈Yes, I said it. With lots of love.Because ...
12/04/2025

🚨 New Podcast Episode 🚨

You’re probably using your indoor bike trainer wrong. 😈

Yes, I said it. With lots of love.

Because if your winter riding strategy so far has been:
❄ complain
❄ avoid
❄ contemplate selling your trainer on FB Marketplace
❄…then complain again…

This episode is EXACTLY what you need. 😂

Inside the episode, I break down:
✨ Why indoor rides feel harder than outdoor ones
✨ How to make trainer sessions suck 80% less (with some carry over from last week’s episode!)
✨ Cadence play (aka: the most underrated training tool)
✨ Simple, actually-fun interval options
✨ Why your saddle hurts more indoors (and how to FIX it)
✨ The secret to staying consistent all winter without losing your joy

If you want to show up in spring fitter, stronger, and not “starting from scratch” on your bike rides, this is your episode.

Stream it now on all platforms or using the link in bio. 🎧

And if you want strength training that actually supports your indoor riding?
👉 Shred Strong starts January 5th!

Or apply to work with me 1:1 for a personalized winter plan + accountability that actually sticks.

Drop a 🚴‍♀️ below if you’re an indoor trainer hater turned hopeful. 😅

Cyclists, we need to talk…If your “strength training” looks like random leg presses, a few squats, and then leaving the ...
12/03/2025

Cyclists, we need to talk…

If your “strength training” looks like random leg presses, a few squats, and then leaving the gym because you’re “saving your legs” for your bike rides, we have a problem. 😅

Here are the top 4 strength mistakes I see cyclists make every. single. week:

1️⃣ Training only legs
You do realize your torso, hips, and upper body have to stabilize the bike, right? Legs are great. But they’re not the whole story.

2️⃣ Zero single-leg work
Cycling is literally a single-leg sport. If your left glute is asleep on the job, your right quad is doing ALL the work your entire ride. (Hello, knee pain 👋)

3️⃣ No core stability
“Core” isn’t only crunches. It’s the stability you need to stay powerful on climbs, corner confidently, and stop that low back from yelling at mile 22 (or mile 2).

4️⃣ Lifting too light
No, you do NOT need to lift to failure every time your strength train. But if you can hold a conversation during your strength session, then you’re likely bot lifting enough, either.

Here’s the truth. Cyclists who lift correctly:
👉 climb stronger
👉descend with more control
👉stop bonking as often because their body actually knows how to handle load.

If you’re ready to stop guessing and start training and eating like a cyclist who wants RESULTS, then I’m your coach.👋

👉Apply for 1:1 coaching with me, link in bio.

Let’s get you stronger, faster, and wayyyy more confident on the bike. 🚴‍♀️💥

12/01/2025

Cyclists… listen. If you’re bonking halfway through every ride, it’s NOT a lack of fitness — it’s a lack of fuel.🥞🧇🍌

Here are the top 3 mistakes I see as a cycling strength + nutrition coach:

1️⃣ Starting your ride under-fueled
2️⃣ Not eating until you’re already dying
3️⃣ Relying on coffee instead of carbohydrates

Fix these 3 things and you’ll feel stronger on climbs, have way better endurance, and feel less miserable. Plus, you’ll feel better OFF the bike, too!

If you want a fueling plan customized for your health and performance goals, as well as for your rides, apply for coaching with me - you’ll be crushing your rides before you know it! Apply using the link in bio.

Let’s do the damn thing!👯‍♀️🙌

I found the best deal on Black Friday: BIKES. 😉My legs got worked, my lungs expanded, and my heart was full after spendi...
11/30/2025

I found the best deal on Black Friday: BIKES. 😉

My legs got worked, my lungs expanded, and my heart was full after spending a couple of (cold) hours on the bike with some new friends.

I’m already looking forward to getting to know the rest of the team this coming season! Lots of rad humans there.

Also, be sure to scroll to see Milo’s face on a hike with his other mom. Isn’t he ADORBS?! 😍

I hope your weekend was just as plentiful, fam. 🫶

Hugs + high fives!
Jen

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Why Choose Shift Human Performance?

Wellness is more than just healthy buns and six-pack abs. Wellness starts with community, connection, and adventure.

Through community, connection, and adventure, we provide nutrition, health, and fitness coaching to help your busy ass find & unleash your inner badass. Sure, you know what you need to do to create the change you seek, but I’ll help you develop some action steps to actually make them happen -- holding you accountable to your own adventure, guiding you every step of the way.

Are you ready to unleash your inner badass and seek your own adventure? If so, email Jen at jen@shifthumanperformance.com right now.