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!

Operating as usual

In last weekโ€™s podcast episode of ๐™ˆ๐™–๐™ ๐™ž๐™ฃ๐™œ ๐™Ž๐™๐™ž๐™›๐™ฉ ๐™ƒ๐™–๐™ฅ๐™ฅ๐™š๐™ฃ, I talked about my top ten tips for managing stressful weeks. In t...
09/20/2021

In last weekโ€™s podcast episode of ๐™ˆ๐™–๐™ ๐™ž๐™ฃ๐™œ ๐™Ž๐™๐™ž๐™›๐™ฉ ๐™ƒ๐™–๐™ฅ๐™ฅ๐™š๐™ฃ, I talked about my top ten tips for managing stressful weeks. In this weekโ€™s episode, I expand on one of my tips on non-negotiables and how you can use them to keep your focus more keen on your own health using simple and less overwhelming steps.

๐—ง๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐˜€ ๐—œ๐—ก ๐— ๐—ฌ ๐—•๐—œ๐—ข. Or follow this link directly to listen to the episode: https://shifthumanperformance.com/2021/09/20/36/

What are your 2-3 non-negotiables right now?๐Ÿค”

Have a focused and strong week, fam!

#shifthumanperformance #makingshifthappen #nutritioncoach #personaltrainer #performancecoach #onlinecoach #sportsnutrition #fitness #health #crossfit #mtb #mountainbike #ladyshred #mtbgirls #lifebydesign #doepics**t #health #podcast #pod #mtb #mountainbike #mtber #ladyshred #mondaymotivation #motivation #motivationmonday

In last weekโ€™s podcast episode of ๐™ˆ๐™–๐™ ๐™ž๐™ฃ๐™œ ๐™Ž๐™๐™ž๐™›๐™ฉ ๐™ƒ๐™–๐™ฅ๐™ฅ๐™š๐™ฃ, I talked about my top ten tips for managing stressful weeks. In this weekโ€™s episode, I expand on one of my tips on non-negotiables and how you can use them to keep your focus more keen on your own health using simple and less overwhelming steps.

๐—ง๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐˜€ ๐—œ๐—ก ๐— ๐—ฌ ๐—•๐—œ๐—ข. Or follow this link directly to listen to the episode: https://shifthumanperformance.com/2021/09/20/36/

What are your 2-3 non-negotiables right now?๐Ÿค”

Have a focused and strong week, fam!

#shifthumanperformance #makingshifthappen #nutritioncoach #personaltrainer #performancecoach #onlinecoach #sportsnutrition #fitness #health #crossfit #mtb #mountainbike #ladyshred #mtbgirls #lifebydesign #doepics**t #health #podcast #pod #mtb #mountainbike #mtber #ladyshred #mondaymotivation #motivation #motivationmonday

What an incredible weekend, leaving my heart full.@vidamtbseries clinic weekends are my absolute favorite weekends, espe...
09/19/2021

What an incredible weekend, leaving my heart full.

@vidamtbseries clinic weekends are my absolute favorite weekends, especially when theyโ€™re during a weekend in the fall and in Snowmass.

I was fortunate enough to coach with and learn even more from @troyle501, and we both watched a group of women really flourish on their bikes. To see people grow in confidence in the way they ride is always a special moment for me, and I love every second of it.

If youโ€™re a mountain biker and you have never been coached or attended a clinic, I highly recommend it. Itโ€™s the fastest way to progress and grow even more. Itโ€™s also such a safe environment to learn and push yourself further.

@vidamtbseries has a few spots open at our next clinic in Lakewood, CO at the @betibikebash on Saturday, October 2. You should check it out!

Happy Sunday, fam. Keep shredding.๐Ÿค˜

#vidamtb #yeticycles #yetibeti #ShimanoMTB #rideshimano #SMITHwomen #pursueyourthrill #ergonbike #skratchlabs #myi9 #7idp #7protection #gowildstaybalanced #thule #feedbacksports #bringyourgear #bikesnowmass #shredly #adventureinstyle #ladyshred #mtb #mountainbike #mountainbikegirls #mtblife #mtblove #coaching

Roll call! Whoโ€™s in Snowmass this weekend? Raise your hands!๐Ÿ™‹โ€โ™€๏ธ๐Ÿ™‹๐Ÿผ๐Ÿ™‹โ€โ™‚๏ธIโ€™ll be there for the next 2-day clinic presented ...
09/17/2021

Roll call! Whoโ€™s in Snowmass this weekend? Raise your hands!๐Ÿ™‹โ€โ™€๏ธ๐Ÿ™‹๐Ÿผ๐Ÿ™‹โ€โ™‚๏ธ

Iโ€™ll be there for the next 2-day clinic presented by @vidamtbseries. Itโ€™s our last one until Sedona in November.

Donโ€™t be a stranger - please say hi if you see my short self biking around. Iโ€™ll likely have the only XS frame aroundโ€ฆ and Iโ€™ll likely be hooting or laughing because bikes make me giddy.๐Ÿ˜‚

Stay stoked, friends, and have a #ShredStrong weekend!

High fives,
Jen

#vidamtbseries #ridebikes #ladyshred #mtb #mtbr #womenwhoride #ladieswhoshred #dirtlove #shredstrong #friyay

Roll call! Whoโ€™s in Snowmass this weekend? Raise your hands!๐Ÿ™‹โ€โ™€๏ธ๐Ÿ™‹๐Ÿผ๐Ÿ™‹โ€โ™‚๏ธ

Iโ€™ll be there for the next 2-day clinic presented by @vidamtbseries. Itโ€™s our last one until Sedona in November.

Donโ€™t be a stranger - please say hi if you see my short self biking around. Iโ€™ll likely have the only XS frame aroundโ€ฆ and Iโ€™ll likely be hooting or laughing because bikes make me giddy.๐Ÿ˜‚

Stay stoked, friends, and have a #ShredStrong weekend!

High fives,
Jen

#vidamtbseries #ridebikes #ladyshred #mtb #mtbr #womenwhoride #ladieswhoshred #dirtlove #shredstrong #friyay

Baked goods are one of my FAVORITE things to eat while mountain biking or doing anything requiring a little more enduran...
09/17/2021

Baked goods are one of my FAVORITE things to eat while mountain biking or doing anything requiring a little more endurance.

I find baked goods settle on my stomach well, are easier for me to digest, and theyโ€™re often a great balance of some energy-rich carbohydrates as well as some fat (and a little bit of protein). The balanced snack keeps my blood sugars nice and steady, and theyโ€™ll often do the same for you compared to the carb-rich gels and GUs and such that are almost 100% carbs.

Plus, baked goods taste soooooo damn good.

Iโ€™ve never turned down my homemade pancakes, or this homemade zucchini bread (made with love from a client-friend of mine - I love you and your bread, Tara!).

Iโ€™ll also never turn down my all-time favorite treat: pain au chocolat (which is a croissant with chocolateโ€ฆ IYKYK).

Do you enjoy baked goods on your bike rides, long runs, or other adventures? If so. What do you usually reach for?

#getstrong #powertothepedals #ladyshred #fitness #mountainbike #mountainbiker #mtb #mtbr #mtblife #mtblove #makingshifthappen #shredstrong #getfueled #pancakes #bakedgoods #sportsnutrition #allfoodisgoodfood #nobadfoods #energyrich

Doing nothing is still a form of action, especially if itโ€™s intentional.In this weekโ€™s podcast episode of Making Shift H...
09/15/2021

Doing nothing is still a form of action, especially if itโ€™s intentional.

In this weekโ€™s podcast episode of Making Shift Happen, I talk about my 10 tips for managing a stressful week. One of my tips is to ensure youโ€™re getting ample rest days every week.

Whatโ€™s ample? At least 1-2 days of rest for most people is usually a sweet spot (depending on sleep quality, nutrition, hydration, stress management, hormones, age, etc.).

So, check-in with yourself and make sure youโ€™re feeling ready to train and show up for yourself every day. If youโ€™re feeling absolutely exhausted, itโ€™s okay to take a rest day.

Give yourself permission to rest in order to thrive under pressure.

If you want to have a strength training program that has built-in rest days and also gives you the freedom to enjoy your passions over the winter (such as skiing, snowboarding, fat biking, or anything else you can imagine), then join me in #ShredStrong.

Itโ€™s my signature strength and conditioning program made just for you.

The next cycle starts on Monday, October 11th! Letโ€™s get you riding around living life even stronger and less injured!๐Ÿ’ฅ

Join the waitlist to learn more via email this week and to have first access to my upcoming webinar that explains everything (and gives you tips on how to climb better). The link is in my bio.๐Ÿค˜

#podcast #makingshifthappen #podcastersofinstagram
#pod #health #fitness #performance #mtb #mtbr #mountainbike #womenwhomtb #ladyshred #shredstrong #bikes #stress #stressmanagement #restday #rest #training

Doing nothing is still a form of action, especially if itโ€™s intentional.

In this weekโ€™s podcast episode of Making Shift Happen, I talk about my 10 tips for managing a stressful week. One of my tips is to ensure youโ€™re getting ample rest days every week.

Whatโ€™s ample? At least 1-2 days of rest for most people is usually a sweet spot (depending on sleep quality, nutrition, hydration, stress management, hormones, age, etc.).

So, check-in with yourself and make sure youโ€™re feeling ready to train and show up for yourself every day. If youโ€™re feeling absolutely exhausted, itโ€™s okay to take a rest day.

Give yourself permission to rest in order to thrive under pressure.

If you want to have a strength training program that has built-in rest days and also gives you the freedom to enjoy your passions over the winter (such as skiing, snowboarding, fat biking, or anything else you can imagine), then join me in #ShredStrong.

Itโ€™s my signature strength and conditioning program made just for you.

The next cycle starts on Monday, October 11th! Letโ€™s get you riding around living life even stronger and less injured!๐Ÿ’ฅ

Join the waitlist to learn more via email this week and to have first access to my upcoming webinar that explains everything (and gives you tips on how to climb better). The link is in my bio.๐Ÿค˜

#podcast #makingshifthappen #podcastersofinstagram
#pod #health #fitness #performance #mtb #mtbr #mountainbike #womenwhomtb #ladyshred #shredstrong #bikes #stress #stressmanagement #restday #rest #training

Stress. Itโ€™s always existent in your life, sometimes more or less than other times. But lately, Iโ€™ve noticed a lot of fo...
09/13/2021

Stress. Itโ€™s always existent in your life, sometimes more or less than other times. But lately, Iโ€™ve noticed a lot of folks (myself included) have a higher level of stress.

Do you just let your goals and ambitions slide during times of high stress? If so, listen to this episode to learn my 1๏ธโƒฃ0๏ธโƒฃ tips for how to maintain your progress without getting a case of the f*ck-its and abandoning everything for which youโ€™ve worked hard.๐Ÿ’ช

๐—ง๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐˜๐—ผ ๐—บ๐˜† ๐—ฝ๐—ผ๐—ฑ๐—ฐ๐—ฎ๐˜€๐˜ ๐—ถ๐˜€ ๐—ถ๐—ป ๐˜๐—ต๐—ฒ ๐—Ÿ๐—œ๐—ก๐—ž ๐—œ๐—ก ๐— ๐—ฌ ๐—•๐—œ๐—ข. Or, follow the link to the episode here: https://shifthumanperformance.com/2021/09/13/35-10-ways-to-handle-stressful-weeks/

If you want to be a stronger and more powerful and resilient mountain biker, then join me in the upcoming cycle of the #ShredStrong program. Itโ€™s my signature strength and conditioning program made with you in mind.

The next cycle starts on Monday, October 11th! Letโ€™s get you climbing and descending even stronger and less injured!๐Ÿ’ฅ

Join the waitlist to learn more this week. The link is in my bio.๐Ÿค˜

#podcast #makingshifthappen #podcastersofinstagram
#pod #health #fitness #performance #mtb #mtbr #mountainbike #womenwhomtb #ladyshred #shredstrong #bikes #stress #stressmanagement #mindfulness #mondaymotivation #motivationmonday

Stress. Itโ€™s always existent in your life, sometimes more or less than other times. But lately, Iโ€™ve noticed a lot of folks (myself included) have a higher level of stress.

Do you just let your goals and ambitions slide during times of high stress? If so, listen to this episode to learn my 1๏ธโƒฃ0๏ธโƒฃ tips for how to maintain your progress without getting a case of the f*ck-its and abandoning everything for which youโ€™ve worked hard.๐Ÿ’ช

๐—ง๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐˜๐—ผ ๐—บ๐˜† ๐—ฝ๐—ผ๐—ฑ๐—ฐ๐—ฎ๐˜€๐˜ ๐—ถ๐˜€ ๐—ถ๐—ป ๐˜๐—ต๐—ฒ ๐—Ÿ๐—œ๐—ก๐—ž ๐—œ๐—ก ๐— ๐—ฌ ๐—•๐—œ๐—ข. Or, follow the link to the episode here: https://shifthumanperformance.com/2021/09/13/35-10-ways-to-handle-stressful-weeks/

If you want to be a stronger and more powerful and resilient mountain biker, then join me in the upcoming cycle of the #ShredStrong program. Itโ€™s my signature strength and conditioning program made with you in mind.

The next cycle starts on Monday, October 11th! Letโ€™s get you climbing and descending even stronger and less injured!๐Ÿ’ฅ

Join the waitlist to learn more this week. The link is in my bio.๐Ÿค˜

#podcast #makingshifthappen #podcastersofinstagram
#pod #health #fitness #performance #mtb #mtbr #mountainbike #womenwhomtb #ladyshred #shredstrong #bikes #stress #stressmanagement #mindfulness #mondaymotivation #motivationmonday

This is what I look like after I eat my pancake and zucchini bread snack in the middle of my bike ride this morning.๐Ÿ˜‹Rem...
09/12/2021

This is what I look like after I eat my pancake and zucchini bread snack in the middle of my bike ride this morning.๐Ÿ˜‹

Reminder: you should aim for 30-60g of carbs every hour youโ€™re riding your bike.

The more intense the ride, the higher your snacks should fall on that carb range.

Fuel yourself if you want to perform well! ๐Ÿฅž๐Ÿฅ–๐Ÿฅ”๐Ÿฅฏ๐Ÿฅ๐Ÿ ๐Ÿฅจ๐ŸŒ๐Ÿ’๐Ÿš๐ŸฅŸ๐Ÿช๐Ÿฏ

#satisfied #foodmakesmehappy #pancakes #pocketpancake #mtb #mtbr #ladyshred #womenwholift #womenwhomtb #mountainbikegirl #fitover40 #shredstrong #vidamtbseries

This is what I look like after I eat my pancake and zucchini bread snack in the middle of my bike ride this morning.๐Ÿ˜‹

Reminder: you should aim for 30-60g of carbs every hour youโ€™re riding your bike.

The more intense the ride, the higher your snacks should fall on that carb range.

Fuel yourself if you want to perform well! ๐Ÿฅž๐Ÿฅ–๐Ÿฅ”๐Ÿฅฏ๐Ÿฅ๐Ÿ ๐Ÿฅจ๐ŸŒ๐Ÿ’๐Ÿš๐ŸฅŸ๐Ÿช๐Ÿฏ

#satisfied #foodmakesmehappy #pancakes #pocketpancake #mtb #mtbr #ladyshred #womenwholift #womenwhomtb #mountainbikegirl #fitover40 #shredstrong #vidamtbseries

On a heavy day like today, this is worth talking about. Really, any day is a good day to talk about the importance of me...
09/11/2021

On a heavy day like today, this is worth talking about. Really, any day is a good day to talk about the importance of mental health.

We need to make this less taboo, because there are more people struggling with some heaviness than you realize.

Reach out and check-in on someone today to see how theyโ€™re doing. See if they need anything, or if you can stop by and visit them if they havenโ€™t been acting the same lately.

Whatever you do, TALK TO THEM AND LISTEN. Itโ€™s okay to not be okay, and not every day will be rainbows and unicorns.

Check-in on one another.โค๏ธ

Posted @withregram โ€ข @philgaimon

Missed su***de prevention day but good to post this every year anyway. You exercise and put time into your body and mental health is at least as importantโ€”even from a pure performance standpoint Iโ€™ve seen a strong correlation between sleep and heart metrics and stress on my @whoop.

Check-in.

#checkinfoundation #checkinformentalhealth #mtb #mtbr

On a heavy day like today, this is worth talking about. Really, any day is a good day to talk about the importance of mental health.

We need to make this less taboo, because there are more people struggling with some heaviness than you realize.

Reach out and check-in on someone today to see how theyโ€™re doing. See if they need anything, or if you can stop by and visit them if they havenโ€™t been acting the same lately.

Whatever you do, TALK TO THEM AND LISTEN. Itโ€™s okay to not be okay, and not every day will be rainbows and unicorns.

Check-in on one another.โค๏ธ

Posted @withregram โ€ข @philgaimon

Missed su***de prevention day but good to post this every year anyway. You exercise and put time into your body and mental health is at least as importantโ€”even from a pure performance standpoint Iโ€™ve seen a strong correlation between sleep and heart metrics and stress on my @whoop.

Check-in.

#checkinfoundation #checkinformentalhealth #mtb #mtbr

Holy s**t, it happened. Itโ€™s finally ours!๐ŸŽ‰๐Ÿพ Milo looks pretty excited about it as well.๐Ÿ˜‰Now, back to work for me before...
09/10/2021

Holy s**t, it happened. Itโ€™s finally ours!๐ŸŽ‰๐Ÿพ Milo looks pretty excited about it as well.๐Ÿ˜‰

Now, back to work for me before we eat dinner in our van thatโ€™s just parked on our street. ๐Ÿ˜‚ Happy Friday, fam!

Go seek some adventure this weekend, whether itโ€™s in a place, outdoors somewhere, in a book, or at home. Do something different that you donโ€™t normally do, and that shift in perspective may shift some things up for you.

#vanlife #adventure #vanlifecustoms #adVANture #coloRADical #makingshifthappen #milohas2moms #makeithappen #friyayfeels #mtblife #mtb #mtbgirl #ladieswhomtb #ladyshred

Holy s**t, it happened. Itโ€™s finally ours!๐ŸŽ‰๐Ÿพ Milo looks pretty excited about it as well.๐Ÿ˜‰

Now, back to work for me before we eat dinner in our van thatโ€™s just parked on our street. ๐Ÿ˜‚ Happy Friday, fam!

Go seek some adventure this weekend, whether itโ€™s in a place, outdoors somewhere, in a book, or at home. Do something different that you donโ€™t normally do, and that shift in perspective may shift some things up for you.

#vanlife #adventure #vanlifecustoms #adVANture #coloRADical #makingshifthappen #milohas2moms #makeithappen #friyayfeels #mtblife #mtb #mtbgirl #ladieswhomtb #ladyshred

09/09/2021

Some days, youโ€™re tired.

Some days, you still need to show up.

With the pending camper van purchase and pick-up tomorrow (!!!), life has been pretty hectic with a full schedule.

Iโ€™ve managed to get my strength sessions done so far this week, but Iโ€™ve been putting off my intervals for two weeks nowโ€ฆ and enough is enough. I really wanted to get my intervals done, because they honestly make me feel INCREDIBLE.

I meanโ€ฆ I often donโ€™t feel incredible in the moment, but I feel great afterwards. ๐Ÿ˜‰

So, I came home from coaching at the gym and running to get groceries, and hopped on the bike to get this ish done.

I told myself to just start moving. So, I did. It felt great to get started! And itโ€™ll feel even better after I wrap them up in about 45 minutes (Iโ€™m still warming up as I type thisโ€ฆ I told you I was busy, right?).

So, just get started. Just start moving. Warm up. See how you feel. I canโ€™t recommend this enough.

And donโ€™t forget WHY youโ€™re training. Focus on your why, and you canโ€™t go wrong.

Remember why you started, and just get started.

Good chat. Now Iโ€™m off to finish this and become a sweaty mess, and then hop onto our second installment of DEI training for @vidamtbseries tonight with @ironselfmovie.

Onwards, fam! Go get sh*t done!

#doitforyou #fitness #indoorcycling #intervals #wahoo #kickr #makingshifthappen #juststart #rememberyourwhy

Maybe feeling the pressure to love every part of your body isnโ€™t serving you.And thatโ€™s okay.Youโ€™re allowed to feel what...
09/09/2021

Maybe feeling the pressure to love every part of your body isnโ€™t serving you.

And thatโ€™s okay.

Youโ€™re allowed to feel what you feel regardless of what others tell you to feel, or what they think you should feel.

If you donโ€™t love every part of your body, thatโ€™s okay. But I strongly encourage you to appreciate all that your body can do.

It shows up for you every day (granted some days may be better than others, and some bodies are more able-bodied than others). Throw some thanks and gratitude to that body of yours. Itโ€™s gotten you this far.

Maybe by showing your gratitude, youโ€™ll learn to appreciate and love your body even a little more.โค๏ธ

Happy hump day, fam.

#wednesdayvibes #humpdayvibes #selflove #gratitude #givethanks #yourbody #moveyourbody #strongerthanyouthink #makingshifthappen

Maybe feeling the pressure to love every part of your body isnโ€™t serving you.

And thatโ€™s okay.

Youโ€™re allowed to feel what you feel regardless of what others tell you to feel, or what they think you should feel.

If you donโ€™t love every part of your body, thatโ€™s okay. But I strongly encourage you to appreciate all that your body can do.

It shows up for you every day (granted some days may be better than others, and some bodies are more able-bodied than others). Throw some thanks and gratitude to that body of yours. Itโ€™s gotten you this far.

Maybe by showing your gratitude, youโ€™ll learn to appreciate and love your body even a little more.โค๏ธ

Happy hump day, fam.

#wednesdayvibes #humpdayvibes #selflove #gratitude #givethanks #yourbody #moveyourbody #strongerthanyouthink #makingshifthappen

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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 Iโ€™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 [email protected] right now.

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Comments

HOME WORKOUT IDEAS I wrote this article before things went sideways, so while these couple of workouts were intended to be used as hotel workouts, they are just as good to do at home. If you're wondering what fitness equipment to get for home workouts? Buy some exercise bands! For $20-40, you can even have them delivered to your home through Amazon. Questions? Ask me. I just want to keep you all moving and healthy at home.๐Ÿ’ช
Jen has helped me in my nutritional goals. Food prep, knowing what to look for in labels, and eating mostly whole foods has really simplified my life! My energy and my mood is much better. My energy during workouts have improved as well. Thank you Jen for setting me on the right track for years of health and wellness!!
I just got an instapot pressure cooker. Anyone have any recipes they would like to share?