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!

Friend, let’s make indoor bike trainer rides somewhat enjoyable again.🚴‍♀️🚵‍♀️No need to sit in a big puddle of your swe...
11/24/2025

Friend, let’s make indoor bike trainer rides somewhat enjoyable again.🚴‍♀️🚵‍♀️

No need to sit in a big puddle of your sweat for endless hours every week.😪 Here are some tips to help make it feel better so you don’t learn to dread the trainer!

Which tip is your favorite or a new one you’ll try?

Winter training doesn’t have to feel like punishment. ❄️🚲In today’s episode, I’m spilling the secret formula most cyclis...
11/21/2025

Winter training doesn’t have to feel like punishment. ❄️🚲

In today’s episode, I’m spilling the secret formula most cyclists never learn:
👉 Train less
👉 Get fitter
👉 Be happier

Yep, your off-season can be low-stress AND effective.

Shorter rides, more strength, wayyyyy fewer “why am I doing this?” moments.🙈

Listen now and learn how to win winter without burning out, and get ready for the strongest season of your life. 💪✨

You can listen on your favorite podcast app or tap the 🔗 in my bio.

Want to get to your goals faster? Then get coached! Apply to work with me 1:1 if you want a winter plan that fits YOUR life, and gets you to your goals even faster. Link in bio!

11/21/2025

Don’t want to do conventional deadlifts? Maybe you have a “bad low back” or have never felt comfortable doing deadlifts? 🤔

Try sumo deadlifts! 🙌

The wider stance can place your back angle in a more comfortable position to deadlift, and it even works your glutes and quads some more compared to conventional deadlifts. ✅

Sumo deadlifts are also a great way to start your deadlift journey - whether that’s with a barbell or dumbbells. That’s one reason I include these in the program, as well as many of my 1:1 athletes’ programs.

Plus, it can feel so damn good lifting something heavy off the ground when you’re ready! 😉 It is an act of longevity!

Have you done sumo deadlifts before? What did you think? 💪

11/18/2025

As a human, it’s easy for you to make excuses for why you can’t workout or go for a bike ride.

🥶It’s too cold.
😴You’re too tired.
🌘It’s going to get dark soon.

I get it, as I’m the best at making excuses, too! 😉

But even if you’re only able to ride your bike for a few minutes or miles, JUST DO IT. You’re going to feel sooooooo much happier, better, and more alive than you do as you sit on your sofa debating if you should go for a ride.

Sometimes, I really do think knew what was up when they coined the phrase “just do it.” 😆

Try to eliminate the obstacles (friction) that are stopping you, and remind yourself WHY you want to ride or workout.

I did a random gravel bike route after I wrapped up some work in Boulder today - I almost didn’t ride because it was windy AF, but f*ck it, I rode my bike and had such a great ride for an hour! (Despite the massive head wind and my bike becoming a sail!😂)

Sometimes, you just gotta send it!

This longggggg fall in Colorado is 👩‍🍳💋 This weather reminds me why I love it here so much. Get out and ride yer bike if...
11/15/2025

This longggggg fall in Colorado is 👩‍🍳💋 This weather reminds me why I love it here so much.

Get out and ride yer bike if you can, fam!

I’m so excited (but also nervous!😉) to present later today at the Health and Fitness Summit: Smarter Program Design for ...
11/14/2025

I’m so excited (but also nervous!😉) to present later today at the Health and Fitness Summit: Smarter Program Design for Every Body sponsored by ! We’re recording live in San Diego, and I hope you can join us if you’re a coach or trainer.

(I’d add a few more exclamation points if I could in order to show my level of excitement to you. 😂)

I’m discussing one of my favorite topics: recovery! I’ll be sharing why recovery should be a pillar in programming for clients, and not an afterthought.

You NEED recovery, friend. Recovery is ultimately where adaptation happens — outside of your training sessions, not during them. And once you neglect recovery, you risk under-recovering, which can eventually lead to reduced performance, illness, injury, and the dreaded state of overtraining.

Don’t get to that point! Be sure that recovery is an essential part of your program… and not just a random rest day that you throw in there when you remember to. 🙈

I’ll be sharing some tips and tricks for recovery in future posts, so stay tuned and be sure to give me a follow. 🤓

But for now, I’d love to know how YOU recover - how do you make sure that you include recovery into your programming? Let me know below! 👇

If you lose touch of WHY you’re riding in the first place, you’ll most likely lose steam and motivation with your traini...
11/12/2025

If you lose touch of WHY you’re riding in the first place, you’ll most likely lose steam and motivation with your training.😮‍💨

Try placing more emphasis on WHY you’re riding versus the wattage you’re putting out, especially if you’re losing the energy, desire, or focus to get on the bike with a smile on your face.😉

For me, my why is community, my health, and the fact that it’s fun AF! 😉

What’s your why for riding?🚵‍♀️🚴‍♀️

Happy Veteran’s Day to my favorite vet: my dad.(Yes, he will likely throttle me for sharing this candid photo of him fro...
11/11/2025

Happy Veteran’s Day to my favorite vet: my dad.

(Yes, he will likely throttle me for sharing this candid photo of him from the 1970s, but it’ll be worth it.👨🏾😂) My dad has always provided me with a great example of hard work, diligence, and mutual understanding and respect of others along the way.

If you didn’t know, I almost joined the Navy back in 2003. I wanted to be like my dad. 😉 I got to the point of sitting down with my recruiter and other officers at the local outpost in North Carolina, with the papers in front of me to sign. I always felt the call to serve - I don’t know how to explain it other than that.🤷‍♀️

I wanted to learn to become a pilot and travel the world. I was planning to commit to 8 years minimum for flight school after going through Officer Candidate School (OCS), and I would’ve likely been stationed in Pensacola after OCS at the start of the Iraq War. The officers mapped out my entire plan for me, like they do.

I was scared sh*tless staring at those papers to commit to this life plan. So scared that I opted not to join that day. (My recruiter was amazing and we actually stayed in touch for years after that, and I even got to watch his kids grow up and everything.🥹)

I remember having endless conversations with my dad about joining, and the moral dilemmas (as a Buddhist) that I felt at the time. He always handled it with care and the best listening ear he could offer. It was ultimately up to me, he assured me. I love you, dad!

Do I regret not joining? Sometimes.
Do I love all of the active military members and veterans I’ve met over the years? Absolutely.

Happy Veteran’s Day to all who have served. It’s not easy, but it’s memorable work, and it’s beautiful to watch people of different backgrounds and beliefs come together for a common cause. May we find that more and more as a nation in the years to come.🫶

Winter doesn’t have to wreck your fitness… or your motivation.🥶This season is your reset button: time to rebuild strengt...
11/08/2025

Winter doesn’t have to wreck your fitness… or your motivation.🥶

This season is your reset button: time to rebuild strength, recharge your mindset, and realign with your why.

👉 Lift 2-3x a week.
👉 Ride with purpose, not guilt or mindlessness.
👉 Set a goal that makes you excited to show up.

If you’re ready for structure, support, accountability, and to finally make some changes once and for all, then apply to coach with me using the link in bio.🔗

I’ll teach you how to fuel yourself effectively so you can perform on+off the bike, and we will get your legs even stronger, your body more resilient and pain-free, and your motivation high because you’ll be crystal clear on WHY you’re making these changes.💪

🎧 Want the full breakdown? Listen to my latest podcast episode of Making Shift Happen:
“How to Maintain Bike Fitness Without Losing Motivation This Winter.”

If your bike fitness drops every winter like the temps outside… ❄️you’re not broken. You’re just training like it’s stil...
11/08/2025

If your bike fitness drops every winter like the temps outside… ❄️you’re not broken. You’re just training like it’s still summer.😉

This week’s Making Shift Happen episode is all about staying fit and motivated this winter - without burnout, endless trainer sessions, or hating your bike.

I’ll walk you through how to balance strength, smart rides, and mindset so you roll into spring stronger than ever. 💪🚴‍♀️

🎧 Listen to “How to Maintain Bike Fitness Without Losing Motivation This Winter” wherever you get your podcasts!

🔥 Want structure + support? group coaching starts Jan 5th and my 1:1 coaching is available year-round - link in bio to apply to work with me!

11/05/2025

Race season may not be in several more months after winter… but NOW is the time to start! ⏰

By starting now, you’re able to build a solid base in strength, endurance, and resilience as you get into the spring season and start to increase mileage even more (depending on your races and goals).

Ready to get started? Reach out to me in a DM and let’s talk, or apply to work with me using the link in my bio!

LFG!!!! 💪🔥

Vote, my American friends!🇺🇸I think it’s become evident how decisions made on Election Day impact the livelihoods of so ...
11/04/2025

Vote, my American friends!🇺🇸

I think it’s become evident how decisions made on Election Day impact the livelihoods of so many people — including you, whether you realize it or not (regardless of where in the world you live).

👉Show up at the polls today.
✅Drop off your ballots.
🤔Make decisions for yourself and your community that can bring the greatest good for everyone. We’re only as strong as our weakest members of our community — if we have a fed and supported community, everyone wins.

Need help finding your polling location? Head to vote.org for your local details at the touch of a few buttons.

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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.