Shift Human Performance Coaching
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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!
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 🍑😉
Feeling a lot lately? Here’s how to use havening touch to calm + ground you 🤲
This builds on butterfly tapping from last week - the same idea of touch, but a lottttt slower and even more soothing.😊
WHAT TO DO:
1️⃣Cross your arms so your opposite hand is on your opposite upper arm or shoulder, like when you hug yourself
2️⃣Gently stroke your arms from shoulders to elbows
3️⃣Or, place hands on face/jaw and lightly sweep downward if you don’t want to hug yourself
4️⃣Move slowly and rhythmically
5️⃣Breathe in through your nose, with an exhale out of your mouth - bonus: make the exhale longer than the inhale for even more relaxation
OPTIONAL ADD-ON:
Silently repeat: “I’m safe,” and “I’ve got this.”
WHEN TO USE IT:
👉Before bed
👉When feeling anxious or overstimulated, or like you need some comfort or ease
👉After your workday ends
WHY IT WORKS:
Light touch + slow movement signals safety to the brain. A safer brain = more relaxation and ease. 💜✨
✅ DO THIS: Try havening for at least a minute when you need some comfort this week, and see how it feels. Seriously: just a minute is all it may take for you to find some ease. 🫶
05/30/2026
Do you feel this, too? I don’t think growth should EVER be sped up (it’s never on a “timeline” anyways), but these last few weeks feel like they’ve happened in hyper speed in some ways. 🚀
I have several clients who are also describing to me how much more expansion they’re feeling the past few weeks in May! Together, we’ve been exploring a lot of core values, routines, ways to take care of ourselves, and adjacent topics for self-nurturing and exploration, and I couldn’t be more stoked for them.
I always find it so interesting when many of us seem to be experiencing the same thing together. 🥰 It helps foster a sense of community that is unbeat.
Have you felt any internal shifts lately? Do you have a community to lean on while you navigate these shifts?
P.S. It also may not help that I’ve been listening to ’s latest album for the month of May 😆😮💨 Talk about all the feels.
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Denver, CO
