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!

If you’re ever feeling uninspired.Flat.Angsty.Frustrated…Go for a “soul miles” bike ride!🚴‍♀️🚵‍♀️It’ll help clear your h...
07/27/2025

If you’re ever feeling uninspired.
Flat.
Angsty.
Frustrated…

Go for a “soul miles” bike ride!🚴‍♀️🚵‍♀️

It’ll help clear your head, give you a strong dose of serotonin to boost your mood, and leave you with a smile on your face and some added clarity between your ears.😄

Bonus: you add some fitness to your life.🫀💪

If you’re feeling like you may be reaching a point of burnout in your training, you NEED to consider incorporating some “soul miles” rides into your week, friend.

Soul miles are just that - they’re a way for you to just HAVE FUN without stressing over any metrics. They’re meant to fill your soul. I program them in for 100% of my clients. Yep, 100%… even my elite-level athletes who frequently podium. I promise it’ll work for you, too. 🫵

Hell, a couple of my clients (and sometimes even me!) don’t record their soul miles rides so they can give themselves a chance to not be on tech once a week.😉

Another bonus: you have fun and you end up stopping at a local plant shop to pick up a plant and some dog treats (that’s what I did this morning — as you can see if you scroll to the third pic — and I loved it).🌱🌵🪴It was soul-filling and made me smile!

Incorporate more FUN into your training and fitness, fam. You won’t regret it. Neither will your soul. It’ll make you fall in love with your training again.

P.S. If you’re a praying type, then please pray that I don’t kill this plant. Thank you. 🙏😆

Smoothies are a great and simple way to get lots of nutrients in an easier-to-digest snack. I had this particular smooth...
07/27/2025

Smoothies are a great and simple way to get lots of nutrients in an easier-to-digest snack. I had this particular smoothie last night because I needed a bit more protein and a LOT of carbs before bed, so voila!

The unsung hero of smoothies is AVOCADO. 🥑 It’s a healthy fat that you can add to a smoothie to make it more rich and creamy, and it truly does change the mouthfeel of the smoothie (it makes it tastier IMO!).

I usually also add frozen chopped spinach to get more greens in my day, but I ran out of them the day before. 🥲

So, with the hotter temps lately, smoothies are a great way to cool off while also getting some nutrients in that support your goals as an active individual… in fact, this smoothie alone has 11 grams of fiber in it from the wild blueberries and the avocado! (That’s a lot of folks’ DAILY freaking totals of fiber that I see, so this smoothie is awesome for fiber!😎)

Have you tried adding avocado to your smoothies before? What do you think?🤩

🚴‍♀️ Think VO₂max is the ultimate measure of cycling fitness? Think again.While VO₂max tells you how much oxygen your bo...
07/26/2025

🚴‍♀️ Think VO₂max is the ultimate measure of cycling fitness? Think again.

While VO₂max tells you how much oxygen your body can use, it doesn’t tell you how efficiently you can perform on the bike. And for mountain bikers and gravel cyclists? That efficiency matters way more than a single number.

In this week’s episode of Making Shift Happen, I’m breaking down:

✅ What VO₂max really means
✅ Why FTP, lactate threshold, and durability are better performance markers
✅ How to train smarter—especially if you’re racing long or technical courses
✅ Why strength training could be your missing piece

If you’re tired of chasing numbers that don’t reflect your real-world performance, this one’s for you.🎯

🎧 Hit the link in bio to listen now!

And here: https://shifthumanperformance.com/2025/07/26/220-why-vo2max-isnt-everything-for-cyclists/

📲 Save this post if you’ve ever wondered what VO₂max actually does.

If getting to your goals was easy, it wouldn’t be worth the effort.Remind yourself of this the next time you feel uninsp...
07/26/2025

If getting to your goals was easy, it wouldn’t be worth the effort.

Remind yourself of this the next time you feel uninspired to continue your efforts, or when you are feeling overwhelmed by the difficulty or the challenge before you.

Overcoming the challenge makes the reward that much sweeter.

To get to the peak, you gotta climb, fam.⛰️🚵‍♀️

Rest in power, Andreas. You embraced the extremes of the Dolomites with a force unlike any other.🚵

Just a friendly PSA to not store your cell phone or anything breakable in your side shorts pocket if you plan to try new...
07/26/2025

Just a friendly PSA to not store your cell phone or anything breakable in your side shorts pocket if you plan to try new things on your bike.😉

(And yes, this was a stupid mistake of mine while trying higher lines on my bike that looked wayyyyyy easy to me… but were a bit *too* high for my short legs + taller bike if I had to dismount in a jiff.) 😆

The good news: my femur is great and just a little bruised, and I didn’t tear my ACL in the process of landing. Sometimes it sucks knowing the injuries that can happen on the bike because I’ve coached so many athletes over the years after the same exact injuries.🤓

Be smart out there, fam.🫶

That’s all. Carry on, fam.🫡

P.S. I can’t wait to create content on this new phone! The new camera is SICK! 🤩

Everyone is out here talking about the importance of carbs for mountain bikers and gravel cyclists, but another MVP for ...
07/21/2025

Everyone is out here talking about the importance of carbs for mountain bikers and gravel cyclists, but another MVP for progress and recovery is protein!💪

Sure, eat those important carbs after your bike rides… but don’t sleep on adding in some protein to that post-ride snack, too!🍗🥚🫘🫛

It could be animal protein, your favorite plant-based protein, dairy (chocolate milk or Greek yogurt FTW!🙌), or a good ol’ protein shake to add to that banana you’re eating.🍌

Whatever protein you decide to eat or drink after your rides, just aim for at least 20g to help speed recovery a bit more.

But here’s a tip to not ignore: don’t just eat protein after your rides and workouts. Include some protein in EVERY meal throughout the day, fam! That’s the best way to make sure you’re getting ample protein to help you ride more miles, feel less sore, and feel ready to ride or lift the next day.

Yes, carbs play an important role, but so does protein! You need both… but I definitely see more folks under-eating protein throughout the day compared to carbs, and they’re wondering why they’re always sore and hardly feel recovered.👀

The cyclists that I work with who feel strong, recovered, and ready to train are the ones who eat ample protein and hit their recovery rides along with their strength training sessions (more on that in another post).

What are your favorite proteins?🤨

Mine are grilled chicken thighs, bison, and Greek yogurt. Oh, and I can’t forget about chocolate milk! 😍

Are you a mountain biker who’s approaching your 40s (or are already there😉), and want to learn how to adapt your trainin...
07/18/2025

Are you a mountain biker who’s approaching your 40s (or are already there😉), and want to learn how to adapt your training, recovery, and nutrition to ride stronger, and with more confidence?

Whether you’re dealing with slower recovery, declining energy, mood swings, or just want to future-proof your riding, this episode gives you practical, science-backed strategies to stay powerful and resilient on the trail.

With , I talk about:

👉Why strength training is non-negotiable after 40 (especially for women!) - and even more so for mountain bikers.

👉How hormonal shifts affect recovery, body composition and energy in men and women

👉Why carbs and protein are critical for performance — and how to time them.

👉Practical strategies to improve sleep, reduce fatigue, and stay consistent.

👉What the science says about muscle loss, joint health, and hormonal changes.

👉Foundations of strength training, nutrition & recovery for mountain bikers over 40.

Whether you’re riding to stay fit, chase flow, or overcome fear on technical terrain — this episode gives you tools to keep progressing in your 40s, 50s and beyond.

🎧 Tune in to learn how to build a body that supports your riding — not one that breaks down because of it.

🔗https://www.podcastics.com/podcast/episode/mtb-longevity-what-riders-over-40-need-to-know-about-strength-training-sleep-nutrition-41-371814/

Wise words to live by.With the passing of , I find myself reflecting on their words more and more this week. I was capti...
07/17/2025

Wise words to live by.

With the passing of , I find myself reflecting on their words more and more this week. I was captivated by the way they navigated their journey with cancer, and the grace that they held as they knew their time was coming to an end in this plane.

May these words find you, heal you, and help you love yourself a little more day after day.

All you have is today, fam. Why not give yourself some love and grace along the way?🫶

🚨New podcast episode!🚨 Hate strength training but love mountain biking? 🚵‍♀️You’re not alone. Physical Therapist + mount...
07/16/2025

🚨New podcast episode!🚨

Hate strength training but love mountain biking? 🚵‍♀️

You’re not alone. Physical Therapist + mountain biker Jessie Duppler gets it.

In this episode, she shares how to get stronger without sacrificing saddle time (or your sanity). 💪🎙️

🎧 MTB Gains: Strength Training Secrets with a PT Who Rides

🎧Spotify, Apple, and wherever you listen to your podcasts

🔗 in bio and here:
https://shifthumanperformance.com/2025/07/14/219-mtb-gains-strength-training-secrets-with-a-pt-who-rides/

Subscribe, share, and rate it.
⭐️⭐️⭐️⭐️⭐️

Keep it simple. The basics, when done consistently, yield results.What would you add to the list?
07/11/2025

Keep it simple. The basics, when done consistently, yield results.

What would you add to the list?

Sign up for the race.🚵‍♀️Register for the challenging event.🚵‍♂️Test your mettle.😅Even if you fail in the effort, failur...
07/01/2025

Sign up for the race.🚵‍♀️

Register for the challenging event.🚵‍♂️

Test your mettle.😅

Even if you fail in the effort, failure gives you the experience of trying and showing up for yourself. If you don’t try something new or challenging, how do you know what you’re full capable of doing?🤔

Do the thing.

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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.