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!

You’re not unmotivated - you’re overstimulated.Be honest with yourself. You’re juggling:
👉A demanding career
👉Training g...
03/20/2026

You’re not unmotivated - you’re overstimulated.

Be honest with yourself. You’re juggling:
👉A demanding career
👉Training goals
👉A social life
👉Constant notifications
👉Endless content telling you to “do more”

No wonder your brain is fried!🥵

So when it’s time to:
🏋️‍♀️Work out
👩‍🍳Meal prep
📈Stay consistent

…you don’t. And it’s not that you don’t care - it’s just that your nervous system is way TF overloaded by all of this ish!🫠

In this week’s episode of Making Shift Happen, I’m breaking down:
😓Why overstimulation is killing your focus
📱How social media is draining your energy (without you realizing it)
😅The real reason you feel inconsistent
🔑Simple ways to feel more in control of your health again

Because the goal isn’t more discipline or trying to do MORE - instead, it’s to have less noise in your life (and brain).🧠

🎧 Listen now wherever you get your podcasts

And if this hit a little too close to home: I help high-achieving humans simplify your training, regulate your routines, and actually feel consistent again.

👉 Apply for 1:1 coaching with me to become your most consistent and regulated self (link in bio or comment COACH and I’ll send you details!).

Let’s get you regulated and achieving your goals better than ever.

General ✨mood✨ when in the desert (or anywhere, really). 🌮I’m back from Palm Springs, and I’m so elated to no longer be ...
03/17/2026

General ✨mood✨ when in the desert (or anywhere, really). 🌮

I’m back from Palm Springs, and I’m so elated to no longer be in the extreme sun and heat when my body was NOT ready for that AT ALL.🥵

Here’s to a week in the mild temps of Denver, as well as sharing some things I’ve been working on, fam! 🫶

Mindful March is here, and today we’re talking about something athletes think they’re good at: Eating!😏But here’s the pr...
03/13/2026

Mindful March is here, and today we’re talking about something athletes think they’re good at:

Eating!😏

But here’s the problem I see with cyclists all the time:
🚴 Hard ride
🚫 No appetite
⏳ Skip fueling
🌙 Then, suddenly you’re eating everything in your kitchen like a trash panda 🦝 at 9pm.

That’s not your lack of discipline - that’s actually exercise suppressing your hunger signals, and then your body eventually catching up.

In this week’s episode of Making Shift Happen, I break down how mindful eating can help athletes fuel better, recover faster, and stop the “accidental under-fueling to overeating later” cycle.

Inside the episode I cover:
✔ Why intense exercise can mute hunger
✔ How to eat more intentionally without obsessing over macros
✔ Simple mindful eating habits that support performance
✔ Why late-night hunger is often a fueling issue

If you’re training hard but feel like your nutrition is all over the place, then this episode is for you.

🎧 Listen wherever you get podcasts.

If you want help dialing-in your training and fueling strategy, you can also apply for 1:1 coaching using the link in my bio. I’d love to help!

Ground Your Nervous System 🌿You train hard, but do you ever unplug?Grounding builds stress tolerance and helps you unplu...
03/12/2026

Ground Your Nervous System 🌿

You train hard, but do you ever unplug?

Grounding builds stress tolerance and helps you unplug from your hard training and hard life.

You can ground yourself a bit by:
✔️ Standing barefoot in grass or on the ground outside
✔️ Slow walk without your phone
✔️ Name 5-4-3-2-1 sensory inputs (things you see, hear, touch, smell, taste)
✔️ Sit in silence for 1-3 (or more) minutes

Try 1-3 minutes of one of these things today and see how it feels.✨🔋

And remember, consistently doing these things helps build stress resilience and tolerance over time, so try doing them for a few days this week for Mindful March.

Happy International Women’s Day!👯‍♀️To the women in my life who have discovered their strengths both on and off the bike...
03/08/2026

Happy International Women’s Day!👯‍♀️

To the women in my life who have discovered their strengths both on and off the bike and in community with others - I see you, and I stand in solidarity with you every step of the way.💜

Just remember: you can move mountains. Don’t ever let anyone think you can’t.

📷 by in beautiful Fruita, the acknowledged land of the Ute.

Most people think mindfulness looks like :🧘Sitting perfectly still in a silent room with an empty mindMeanwhile, your b...
03/06/2026

Most people think mindfulness looks like :
🧘Sitting perfectly still in a silent room with an empty mind

Meanwhile, your brain is like:
“Did I send that email?”
“What’s for dinner?”
“Why did I say that weird thing in 2020?”

GOOD NEWS.

You do NOT have to empty your brain to practice mindfulness. You also don’t have to sit on a meditation cushion for endless hours.

And you definitely cannot “do it wrong.”

In this week’s episode of the Making Shift Happen, I break down how to build mindfulness into your day in just ONE minute at a time, even if you’re busy, training, working, parenting, or trying to squeeze life in-between bike rides.

We talk about:
✨One-minute mindfulness practices
✨Breathwork that actually reduces stress
✨Mindfulness during strength training and riding
✨Mindful eating for athletes
✨Why racing thoughts are completely normal in meditation
✨My favorite recovery ritual: legs up the wall + deep breathing

Mindfulness isn’t about being perfect and with a silent mind - it’s more about building awareness and stress resilience. This directly impacts recovery, focus, and performance.

I’ve been practicing meditation for over 30 years (since a philosophy class when I was 15), and I’m still learning every damn day.

The good news is you don’t need 30 years to get the benefits. You just need one minute, and to start from there.

🎧 Listen to the episode wherever you get your podcasts.

Tell me in the comments if you’ve ever tried meditation and thought you were “bad” at it? 😆


It’s Mindful March for my Shred Strong athletes and 1:1 clients, so I’d like to share a little of what we’re working on ...
03/03/2026

It’s Mindful March for my Shred Strong athletes and 1:1 clients, so I’d like to share a little of what we’re working on with you.🫶

First of all, don’t freak out at the mention of “mindfulness” or “meditation.” 🙃 Mindfulness is simply the act of bringing your full attention to the present moment.

You’re already riding your bike, so why not just upgrade your awareness to build some mindfulness into your rides?

The bonus with mindfulness? You’ll improve your body awareness, which means smarter pacing and fewer blow-ups or mindset meltdowns.

Performance AND calm? Yes, please! 🙌

Comment or DM “COACH” if you want to level up your performance and crush your climbs on the bike once and for all.

03/02/2026

If you ever feel way too tired to workout, remind yourself of this little mindset trick:

Workouts can GIVE you energy and do NOT always have to take energy away from you. They can be energy-restoring, not depleting!🔋

Today, I am on the struggle bus. I only got about 1.5 hours of sleep (yeah, I know…), I have a lot going on in my work and personal life (all good things!), and I felt SPENT today.

Did I opt to skip my workout because I’m so tired? No! 🙅‍♀️ One of the only reasons I opted to do my workout was because I knew it had the potential to GIVE ME ENERGY - and it did!

Did I hammer the workout hard, or push myself beyond my limits? Absolutely not! But did I go to the gym and spend about 40 minutes moving my body and lifting lighter weights! YES!🙌

Did I feel better afterwards? Also yes!🎉

The next time you feel depleted and like you have nothing to give in your training, remind yourself that it could give you MORE energy. Also, aim to do the bare minimum that you can give that day.

03/01/2026

Scrolling has a time and a place, for sure. 🤳 Just be sure not to make it your WHOLE life, day in and day out.

Because then you’re left wondering where your day went, why you didn’t workout, ride your bike, or eat anything and feel like hell… and you also wonder why you feel anxious, unsettled, or like your mental health isn’t at its best.🙈

Look up from the screen and don’t forget to live your life on *your* terms by putting yourself first, fam. 🙌

If you feel consumed by scrolling, take a break. Try to set time limits on your apps or phone use, and see if you can fill that time with a workout, a bike ride, meal prepping or cooking, reading, listening to a podcast, or even learning something new. I can almost guarantee that you’ll feel the difference. ✨💜

02/28/2026

Self-care can look however you want or need it to look.💅

The main goal is to make it accessible to YOU and to have it feel like it’s something that benefits you and leaves you feeling elevated.

What’s your favorite form of self-care, fam?

🚫Cyclists, stop training like bodybuilders.If your leg day leaves you waddling for 3 days, or your intervals suffer beca...
02/28/2026

🚫Cyclists, stop training like bodybuilders.

If your leg day leaves you waddling for 3 days, or your intervals suffer because you “crushed” squats and five other leg exercises along with alllllll of the lunges in the SAME workout 🤦‍♀️ or if you’re chasing soreness instead of strength…

We need to talk! 🫢😅

Bodybuilding workouts are built for show, but cyclists need training for go.💨

In this week’s episode, I break down:
✔️ Why high-rep hypertrophy work doesn’t translate well to the pedals of volume isn’t managed
✔️ What the research actually says about strength training for cyclists
✔️ Why heavier, lower-rep lifts improve power and economy
✔️ How to balance gym work with endurance training

Your strength work should SUPPORT your riding, not sabotage it!

🎧 Listen now to Making Shift Happen 🔗 in bio or on your fave pod app.

💪 Want cyclist-specific programming? Join Shred Strong or apply for 1:1 coaching.

Train for go, and not just for show.😉💪

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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.