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!

01/10/2026

I think we all need a bit of stress relief right about now.

I hope you can get out and ride your bike this weekend or do something that brings. A bit of joy to your day. 🫶

Feeling overwhelmed by the new things you’re trying to implement lately?That’s okay - it’s normal to feel that way when ...
01/07/2026

Feeling overwhelmed by the new things you’re trying to implement lately?

That’s okay - it’s normal to feel that way when you’re doing something new! The brain and body can be resistant to new things since we’re built to be safe and not really progress.

Your brain tries to keep you safe… even if you decided that you want to make a change.

So, how do you combat this?🤔

You make changes incrementally (instead of huge, sweeping changes all at once), as small as possible (they need to be doable), and try to set your environment up for success as best as you can (set your gym bag out, lay out your bike kit, get your bike trainer setup, etc).

Change will feel uncomfortable.
Doing new things is uncomfortable.
But the only other option is staying the same - which is perfectly alright as well if that’s what you want! 😉🫶

Get after it, friend.🔥

01/05/2026

The next time motivation is waning, remind yourself that momentum feeds motivation. 💪

Take action, do a little movement, and see how you feel. Likely, you’ll feel more motivated to get going once you get going. 😉

Feeling a little lost with your new goals or habits? I gotchu! 👊It’s time for an IDENTITY CHECK-IN.To do this, ask yours...
01/04/2026

Feeling a little lost with your new goals or habits? I gotchu! 👊

It’s time for an IDENTITY CHECK-IN.

To do this, ask yourself:
👉 “If I already had the fitness, energy, and consistency I want, what kind of person would I be?”

Action:
👉Write 3 words that describe that version of you (e.g. consistent, strong, calm, confident).

Coaching Note:
You’re not chasing goals - you’re becoming a person you strive to be or feel like.

Get clear on your IDENTITY FIRST. Tomorrow, I’ll talk about your next step.😘

Hugs + high fives!
Coach Jen

01/03/2026

Two of the hardest things to overcome when doing something new are:
1️⃣Being patient when results aren’t instant
2️⃣Staying persistent when it’s hard

If you can manage to be both patient and persistent in the process, then your chances of seeing success increase dramatically.

Your desired results likely won’t happen overnight, or even in the first four weeks… your body is not an Amazon package.📦

But if you stick with it and stay consistent and persistent, you’ll likely see the changes happen in 2 to 12 months.📆

Remind yourself that just because it’s hard doesn’t mean you just throw in the towel and give up.🙅‍♀️

Instead, try to lean in and figure out the ways you can make your new routines and habits easier to make it a reality. Set out your gym or bike clothes, prep your breakfast the night before, schedule your strength training on your calendar and block it out - whatever it is, give it a go, keep it simple, and keep pivoting when you hit an obstacle.

Obstacles can be expected. But how you manage them will bring you success.

Persevere, my friend. And if you need a guide to keep you accountable and on the right path, I’m your coach. 😉 DM me COACH and let’s chat to see if we’re a good fit. 🫶

01/02/2026

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 Upper Body Focus workout, because you need a strong upper body to help you manage your bike on all sorts of terrain.🔥

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 your upper back to relieve any tension you may have and to help bring your nervous system into the zone at the gym. Your mindset in the gym is just as important as your exercises. 😉
- some banded activation exercises to get your shoulders primed and ready to lift!

👉MAIN LIFTS: Today’s main lifts are barbell or dumbbell bench press paired with dumbbell rows to help strengthen the pushing and pulling we do on the bike. We do warmup sets to build the weight we’re lifting, so you can progress as needed!

👉ACCESSORY WORK: Today, we did biceps + triceps + shoulder exercises as our accessory work. 💪 These help complement the lateral side-to-side work you do on the bike on climbs as well as over technical terrain.

These workouts take less than an hour to do, and they will leave you feeling great, not obliterated! I have DOZENS of Shred Strong members who are feeling stronger both on + off the bike!🙌

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 and descents feel strong and stable!

Want to join the Shred Strong team? Comment or DM “SHRED” to learn more.

We start on January 5th, fam! 🔥Register by midnight MT on Saturday, Jan 3 to be a part of the team!

Thinking of a new habit or goal?It doesn’t have to be about how much you weigh. Your weight is the least interesting thi...
01/01/2026

Thinking of a new habit or goal?

It doesn’t have to be about how much you weigh. Your weight is the least interesting thing about you. 😉

Here are some other ideas to consider:
1️⃣Pause. Slow down. Be more mindful (especially when eating).

2️⃣Move intentionally every day.

3️⃣Add a serving of fruit or veggies to your day. Hello, more nutrients.

4️⃣Eat enough food for your performance. If you’ve been dieting for awhile now… it may be time to give your body and brain (and metabolism) a break and increase food to your maintenance level. Your body will thank you. So will your sleep.

5️⃣Dont hydrate enough? Start by drinking a large glass of water in the morning.

6️⃣Instead of thinking about lifting weights to “become smaller,” try lifting weights 2-4 times a week in order to get stronger, and to take up more space. It’ll also make you more resilient on + off the bike.

Instead of focusing on how much you weigh and your relationship with gravity, try focusing on other ways you can shift how you feel and perform.

What are you going to try, if anything? I’d love to know.

New year. New goals. Same question every year: “Why is this so hard?” 😅Here’s the plot twist👇Your goals don’t fail becau...
01/01/2026

New year. New goals. Same question every year: “Why is this so hard?” 😅

Here’s the plot twist👇

Your goals don’t fail because you’re lazy.
They fail because you’re chasing outcomes and not identities.

🎯 In today’s podcast episode, I break down:
👉Why goals stick when you focus on who you’re becoming
👉How to design habits that actually fit your real life
👉Why winter is the BEST time to build momentum (yes, really)

No 47-step morning routine.
No “new year, new personality.”
Just simple actions repeated daily with real results.

🎧 Listen now at link in bio or on your fave podcast app (except Apple Podcast since they have a bug).

💪 Join Shred Strong (starts Jan 5 - doors close Jan 3 at midnight). DM or comment SHRED for info.

🚴‍♀️Or apply for 1:1 coaching if you want clarity + accountability. DM or comment COACH for info.

Consistency > motivation. Always.

12/30/2025

If showing up feels hard AF to you, do this: Change your mindset of “I have to” to “I get to.”

When you do this, you’ll notice a huge change in how much easier it is to show up and do the damn thing you need to do for your goals.

It feels less like a chore and more like an honor to be able to even show up. 💪

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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.