Shift Human Performance Coaching
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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!
06/13/2026
You know I love eating my Kodiak Cakes pancakes every morning. But when I’m away from home, I like to mix things up!
Enter: protein oatmeal 💪
It only takes a few minutes to make two servings on the stovetop. ⏱️ So, give this recipe a try the next time you want to make your oatmeal pack a protein punch for better recovery and to keep hunger away for a lonnnnng time.
INGREDIENTS (per serving):
- 1/2 cup oats (instant is okay but steel cut and rolled are great!)
- 1 scoop of protein powder (vanilla tastes best)
- 1/2 cup milk or milk substitute
- 1/2 cup egg whites
DIRECTIONS:
1️⃣In a pot on medium-high heat, mix oatmeal, protein powder, and milk
2️⃣Stir together until it gets sticky in consistency and milk is absorbed into the oats
3️⃣Slowly add egg whites a bit at a time while stirring; let egg whites cook (oatmeal will get fluffy AF!) - this takes about 1-2 minutes
4️⃣When done cooking, add to a bowl and season with cinnamon if desired. You can also add peanut/sun butter, chocolate chips, honey, or maple syrup. Don’t forget your favorite berries, too!🫐🍓
This oatmeal satisfies me for hours. It’s also a great meal before a bike ride or run, but allow at least an hour to digest. 🏃♀️🚵♀️
Mix up your breakfast when you can, friend. Will you try this recipe?
06/12/2026
🚨 New Podcast Episode: How to Stay Consistent When You Don’t Feel Like It
You aren’t struggling because you don’t know WHAT to do - you’re struggling because you don’t feel like doing it. 😅
You don’t feel like doing the workout, the walk, the meal prep, the bedtime routine, or having the hard and honest conversation.
You’re waiting for motivation to show up like some magical fairy godmother, but motivation is out getting coffee and ghosting you. 😂
In this week’s episode of Making Shift Happen, I’m talking about:
✅Why motivation is overrated
✅Why consistency beats perfection
✅How to build self-trust
✅Simple ways to show up on hard days
✅The mindset shift that changes everything
One of my favorite reminders for my clients (and myself, NGL) is:
👉 The goal isn’t perfection - it is is participation.
Because the people who succeed aren’t always the most motivated - they’re the people who keep showing up anyway, regardless of how they feel in the moment.
🎧 Listen wherever you get your podcasts.
And if you’ve been feeling overwhelmed, stuck, or inconsistent lately, take my Nervous System Audit (link in bio) and let’s figure out what’s really going on beneath the surface.
Tag a friend who needs this reminder today. 💛
06/11/2026
Do you have the tendency to think that you’re “off plan” or have fallen “off the wagon” when you don’t do something in alignment with your training or nutrition plan?
If this sounds like you, STOP WITH THIS MINDSET! 🛑
You’re never “off plan” - even faltering away from your consistency or your regular training or nutrition plan is *actually* a part of you being *on* the plan!
Falters and missteps are a part of the plan. 🤯
Part of the plan is actually learning to navigate hurdles and issues.
Part of the plan is when you stray from your plan - because this forces you to reflect on why you may be doing things not in alignment with your goals. But also: straying from the plan is human!
You’re not expected to be “perfect” (perfect is BS anyways). You’re expected to be CONSISTENT.
So, embrace the blips and the falters as feedback and a part of your journey here, friend. The goal is CONSISTENCY, not perfection.
You’re always on your plan, even when you feel like you’re off of it. 😉
Love you, mean it!💜
There isn’t really a secret to success, but this one thing DOES make it more attainable.
Is it what you thought it was? 🤔
Holding a wall sit for 20 more seconds will feel like an eternity, but you’ve waited longer for BS. 😉😆
HOLD IT. 🔥
Wall sits are fantastic for strengthening the quads (the tops of your thighs), especially if you have knee discomfort - that’s because this exercise puts your knees in a more comfortable position versus traditional squatting or lunging.
By holding this isometric movement for :15 at first (start there), you can build upon that until you’re holding it for 1:00 or longer! 💪
Bonus: if you’re a mountain biker, gravel cyclist, or a runner, this exercise helps train your legs to take the downhill segments with greater ease. You’ll be lapping your friends before you know it. 😉
Also, F your ex. I said what I said. 😘😆
06/08/2026
This weekend in Angel Fire, NM was pure
M A G I C! ✨💜
To be honest, that’s how every weekend skills clinic feels with . They know how to create a fun and engaging space that welcomes all and lifts one another up.
I was fortunate enough to be partnered with .jane.m on our coaching team, and we got to witness our group of riders progress from hesitant (but excited!) to CONFIDENT and CRUSHING!📈🔥
Plus, our group’s chemistry was so amazing. They were hooting and hollering for one another, and really supporting and pushing each other to the next level - and it was a beautiful thing to watch unfold throughout the weekend!🥹
If you’re still on the fence about taking a skills clinic, let this be your sign to JUST DO IT. You won’t regret it. If anything, you’ll be better for it!
Go crush your goals this week, fam!💪
06/05/2026
🚨 Hot take: You don’t need another supplement - you probably need another hour of sleep. 😅
So many people are trapped in what I call The Optimization Trap because they’re seeking solutions with:
✅ more supplements
✅ more trackers
✅ more protocols
✅ more wellness hacks
But you may not realize that you are completely overlooking the basics that move the needle most.
In this week’s episode, we’re talking about why doing MORE might actually be making you feel WORSE - and how to simplify your health, reduce stress, and focus on what ACTUALLY matters.
Because some people are stressing themselves into dysregulation trying to become healthier. 😬
🎧 New episode of Making Shift Happen is live now wherever you get your podcasts.
Save this for the next time Instagram or your favorite influencer convinces you that your life will change if you buy one more supplement with their discount code. 😂
Survival mode was my standard mode in my 30s.😓Sure, I handled it fairly well, but at the expense of my health and sanity. I liked healthy and “perfect” on the outside, but it was killing me slowly on the inside.
Here are the hills I will die on since survival mode and I broke up:
👉If it’s not a “hell yes,” then it’s a “no.” I say “no” more often to set boundaries for myself.
👉Set boundaries and stand by them. Remember, boundaries are more an act of love for yourself than a way to keep others out.
👉My mornings are MINE. No meetings or client calls before a certain time. I meditate and ground myself when my day starts, and I find that helps slow down time and keeps me more centered the rest of the day.
👉I focus on 3 tasks per day, not 57 tasks. Reduce the overwhelm. Things are allowed to be left on your to-do list, and the world won’t end.
👉As soon as I start to feel glimmers of dysregulation (moody, irritated, overwhelmed, etc.), I acknowledge it and feel it. Then, I do something to shift my state, like singing or humming, dancing, breathwork, shaking it out, or EFT tapping. The weird sh*t works. 😆
👉I shorten my workouts or bike rides if needed. There’s no sense in trying to skip things altogether when I know it’ll make me feel better to move my body. So, I’m now okay with doing. A shorter workout and I feel AMAZING for it.
Am I perfect at this? Hell nah. But I work on it every day and am better for it.💜
What about you - what do you do? Or are you still in survival mode? 🫠
Believing things will work out isn’t about blind optimism - it’s about trusting yourself to adapt.
Every setback gives you feedback.
Every challenge teaches you something.
Every adjustment moves you closer to where you want to be.
Success rarely comes from having the “perfect”plan.
It comes from taking action, learning quickly, and staying committed to the process.
What if the thing you’re waiting for isn’t certainty - it’s the willingness to keep moving forward without it?🤔
Keep shifting. Keep adjusting. Keep going.
Squats and deadlifts aren’t just “gym exercises” - they’re two of the most fundamental movement patterns your body was designed to perform.
If you spend most of your day sitting at a desk, these movements become even more important since sitting weakens you over time.
✅ Squats strengthen the muscles you use every time you sit down, stand up, climb stairs, or get off the floor.
✅ Deadlifts train your ability to safely pick things up from the ground - whether that’s a box, groceries, luggage, or your kid.
Together, they help:
👉 Build stronger legs and glutes
👉 Improve core strength and stability
👉 Support better posture and movement mechanics
👉 Increase bone density and resilience as you age
👉Counteract some of the negative effects of prolonged sitting
👉 Make everyday activities feel easier and more comfortable
The goal of strength training isn’t just to get stronger in the gym. It’s to build a body that can handle the demands of life with confidence.
Master these basics.
Get stronger.
Move better.
Stay capable.
Be resilient.
Plus, you build a great 🍑😉
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