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!

💙 February is Heart Health Month!💪 And my overarching philosophy as a Master Health Coach with almost 20 years of experi...
02/23/2026

💙 February is Heart Health Month!

💪 And my overarching philosophy as a Master Health Coach with almost 20 years of experience is that small habits lead to big wins.

The first step to a healthier heart is to eat for your heart (without overthinking it).

There is no “perfect” diet, and there’s definitely not a need to cut out everything you love. Just make some better choices, more often.👇

🥗 Aim for:
✔️ More fruits + veggies
✔️ Lean proteins (hello, fish + eggs 🥚)
✔️ Healthy fats (olive oil, nuts, seeds)
✔️ Whole-food carbs (think whole grains or fruits)

🫒 Mediterranean-style eating is ideal for overall heart health, and it doesn’t have to be complex - here’s how to do it, simply:
1️⃣Half your plate = plants
2️⃣Add protein (ideally at least the size of your palm)
3️⃣Drizzle a little olive oil or add some avocado
✅Done

Add-in some carbs as needed around your training and bike rides. 🍎🍚🥔🍠

This is the simplest way to fuel your rides, support your heart, and feel great in the process. ❤️🚴‍♀️

Some days don’t turn out how you plan them to. 😭…and that’s okay!👌 I was planning to go on a fun group gravel ride this ...
02/22/2026

Some days don’t turn out how you plan them to. 😭

…and that’s okay!👌

I was planning to go on a fun group gravel ride this morning at my favorite café in Boulder, but I’ve been having this awful nerve issue in my right leg from an old injury and bike crash. It pops up every few years and is just frustrating AF.

All I could do was wake up, do some yoga, and then do some exercises to try to at least help take SOME of the pain away. 🤷‍♀️

But, no bike ride for me. No friend time for me. That makes for a very sad Jen. 😂😭

But here’s the thing: you gotta listen to your body and do what is best for it, no matter what. Sometimes that’ll be the complete opposite of your initial plans, but that’s okay - SOMEthing is better than NOthing.💜

Go get after it, fam.

💙 NEW PODCAST EPISODE 💙February is Heart Health Month, and we’re talking about how to build a stronger heart and stronge...
02/20/2026

💙 NEW PODCAST EPISODE 💙

February is Heart Health Month, and we’re talking about how to build a stronger heart and stronger rides, without adding more chaos to your schedule. 🚴‍♀️🔥

In this episode, I cover:
✔️ How much cardio you actually need as a baseline
✔️ Simple fueling upgrades
✔️ Sleep + recovery hacks
✔️ Stress management for busy riders
✔️ Why “knowing your numbers” matters

Science-backed.
Cyclist-approved.
Real-life + simple shifts.

🎧 Listen now wherever you get your podcasts and using the link in my bio.

Your heart is your engine, so let’s train it well.💪❤️

🧠💥 Let’s talk about something we don’t talk about enough in sports: concussions.In this episode, I sit down with Dr. Liz...
02/14/2026

🧠💥 Let’s talk about something we don’t talk about enough in sports: concussions.

In this episode, I sit down with Dr. Liz Sampey, DPT, a concussion specialist and athlete, to break down what concussions actually are, how recovery really works, and why “just toughing it out” is NOT the move. 😅

We cover:
✔️ What’s happening in your brain after a concussion
✔️ Why recovery isn’t just “rest and wait”
✔️ How multiple systems are affected (not just your head)
✔️ And how to advocate for yourself as an athlete

If you ride, race, train, or love someone who does, this is a must-listen.

Because being tough doesn’t mean ignoring your health. But being smart does mean staying in the game long-term. 💪🚴‍♀️

🎧 Listen now wherever you get your podcasts.

02/11/2026

Five sentences that can shift your perspective if you’re in a rut or need a shake-up:

1️⃣What you give power to, has power over you.

2️⃣It’s not hard - you’ve just never done it before.

3️⃣Choice is the most powerful tool you have.

4️⃣Let today be today, and tomorrow be tomorrow.

5️⃣You can’t change what’s going on around you, until you change what’s going on within you.

If you need guidance with your mindset while you chase your goals, DM or comment COACH, and let’s chat about what coaching would be like for you. Let’s get you to your goals even faster and with less chaos. 🙌

makingshifthappen

You’re losing climbs you should own - not because your legs are weak, but because your body can’t adequately transfer th...
02/11/2026

You’re losing climbs you should own - not because your legs are weak, but because your body can’t adequately transfer the power you’re generating. Or, you may be under-fueling for your efforts. 🪫

This is where strength training + adequately fueling becomes paramount.

This is also where 1:1 coaching can help. Coaching with me, you get:

🏋️‍♀️Strength workouts every week that fit your schedule and are built for riders who want their strength to show up when the trail gets steep.

🚵‍♀️Intervals + endurance sessions on the bike to help you build your motor and capacity to C L I M B.

✨A stronger core that means more watts to your pedals.

💪 Stable and strong arms (especially shoulders) for confidence on rough terrain.

🧘‍♀️Mobility sessions to help you feel better in your body after your hard training efforts.

🍎Adequately fueling for your training and goals instead of endlessly starving yourself to get results that leave you grumpy and dragging up your climbs. You’ll also learn how to fuel on race day = no more bonking!

This isn’t “bodybuilding strength” + starving yourself - this is BIKE strength + proper fueling that makes you feel ✨amazing✨ both on + off the bike.

Interested? DM or comment COACH, and I’ll send you the info to learn more. I hope to see you on the team! 🙌

P.S. You thought I was done with Bad Bunny this week? Not a chance. 😂😘

The way the café stop hits halfway through a ride is ✨✨✨✨Here are 3️⃣ basic rules to live by as a time-crunched cyclist:...
02/10/2026

The way the café stop hits halfway through a ride is ✨✨✨✨

Here are 3️⃣ basic rules to live by as a time-crunched cyclist:

🥐FUEL YOUR RIDES: Consume at least 30-60g of carbs per hour on the bike. You’ll need more if you’re riding at a higher intensity, at a higher elevation, or if you’re leaner and have more muscle that needs more glycogen (carb) support. Fun fact = a croissant only has about 30g of carbs on average. 😉

🍳🍚 PROTEIN + CARBS AT EVERY MEAL. These will help you recover and not feel like hell if you’re training hard. 1-2 palms of protein + 1-2 cupped hands of carbs (a medium tuber, fruit, cup of rice, etc) is often enough for most people.

🛌RECOVERY AFTER EVERY TRAINING SESSION. Don’t neglect sleep or rest days - this is when your body actually gets stronger from your training. Aim for at least 7 hours of sleep, but the main focus should be on improving your deep sleep during the night. (I’ll share more tips on this later this week!)

Follow these 3 steps and you’ll feel better and can train harder along the way.💪

Interested in 1:1 coaching to help take the guesswork out of this process, customized to you and your specific goals? DM or comment the word COACH and let’s talk!

Always in your corner.

Are rear foot-elevated split squats your fave, or nah? 🍑We have them in the Shred Strong program in the current phase, a...
02/09/2026

Are rear foot-elevated split squats your fave, or nah? 🍑

We have them in the Shred Strong program in the current phase, and you can’t beat them for quad and glute strengthening for cycling.😈

You NEED single leg strength for cycling - it not only help generate more power to the pedals, but it also helps reduce the risk of injury and make your knees and hips even more resilient.

P.S. I have enough Bad Bunny content to last me a week, so consider this your warning.

PP.S. Yes, I chose this song intentionally. All of my “girlfriends” are just various exercises in the gym. 😂

Another reason you may be frustrated with your goals right now?😫You’re likely focusing too much on the outcome versus fo...
02/08/2026

Another reason you may be frustrated with your goals right now?😫

You’re likely focusing too much on the outcome versus focusing on your effort.

You can never control the outcome of something… but you sure as hell can control the effort you put in.

Sometimes you just have to put your blinders on and put your focus on your effort and nothing else.

02/07/2026

Are you feeling bogged down by your goals? Overwhelmed even?🤪

If this sounds like you, try boiling your goals’ next steps down to ONE SIMPLE QUESTION:

👉What can you do to be just a *little* better than you were yesterday?

We often think we need to make these huge, sweeping changes. Or that we need to overhaul everything all at once. But that’s when you will feel overwhelmed!

Instead, consider what the smallest incremental change is that you can make in a day.

Examples:
💪Maybe it’s to add one more set of exercises to your workout.

🚵‍♀️Ride your bike for one more mile or do one more interval.

💦Drink one more glass of water to get to your hydration goals.

🥕Add one more veggie to your day.

Whatever it is, boil your goal or habit down into ONE SMALL STEP FORWARD.

Small actions add up!

02/06/2026

I’ve had several people ask me in the past couple of days what I think about Lindsey Vonn’s decision to complete at the Olympics after tearing her ACL. So, let’s talk about it.

📣Long story short: SHE CAN DO WHATEVER THE HELL SHE WANTS!!!!!!!!!!!!!! 📣

Since when are we controlling women’s bodies? WE’RE NOT!

I trust that she’s made the best decision for herself while consulting her doctors, physical therapists, and trainers, as well as after a lot of introspection. And THAT is what’s most important.

Please remind yourself that Vonn’s injury and her current physical abilities as a PROFESSIONAL athlete are no where near your strength and physical abilities as a recreational athlete (sorry, not sorry). Her body is at peak performance regardless of her age.

And before you drop into my comments with your “whataboutisms,” just stop your ego and chill. 🛑 Trust that Vonn is making the best decision for herself.

I know I’ll be cheering her on!🙌

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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.