SHFT Coaching
A Science-Backed, Integrated Approach to Menopause—Designed for Real Life
Most women are given fragmented solutions.
SHFT brings it all together so your results
actually last.
Why This Works...
Menopause isn’t one problem—
it’s a physical, mental, social and
metabolic transition.
That’s why isolated solutions
often fall short.
Does any of this feel familiar?
You feel like a stranger in your own body—despite “doing everything right.”
Your weight won’t budge, your sleep is a mess, and your mood is all over the place.
You’ve outgrown crash diets and bootcamps, but don’t know what actually works now.
Your doctor says everything looks “normal,” but you know something’s off.
You miss feeling strong, sexy, and clear-headed—and wonder if that version of you is gone for good.
You’re tired of starting over. You want a proven system built for your season of life.
Here’s how SHFT empowers women to reclaim their bodies and their joy:
01
Strength
Build resilience and muscle
02
Hormones
Support endocrine + metabolic balance
03
Fuel
Optimize nutrition + energy
04
Thrive
Sustain results through behavior + identity
04
Private Coaching Sessions
A private deep-dive to get customized guidance.
05
Cravings & Cortisol Mini Masterclass
A 60-minute on-demand class explaining the real root causes of sugar cravings and stress eating in midlife, with practical tools to reset your system.
06
VIP Tropical Retreat
Optional in-person upgrade to recharge and reconnect.
WHAT MAKES SHFT DIFFERENT
Most programs focus on one piece.
SHFT integrates all four—because that’s what the research supports.
Coaching + accountability (not just info)
Metabolic + hormonal education
Sustainable lifestyle strategies
Real-world application (not perfection)
STEP 1:
Strength
Build physical and psychological resilience
We begin by rebuilding the physiological and psychological foundation that midlife disrupts.
This phase focuses on helping you understand what’s actually happening in your body while strengthening your ability to follow through on what matters.
Through coaching, reflection, and weekly check-ins, you’ll develop the awareness, confidence, and consistency needed to create meaningful change.
Understand your patterns: Learn how stress, habits, and mindset influence your energy, weight, and mood
Build self-efficacy:
Develop confidence through small, consistent wins
Train for metabolic strength:
Use joint-friendly resistance training to support muscle and long-term health
Use your strengths:
Align your habits with what naturally works for you
STEP 2:
Hormones
Support endocrine and metabolic regulation
For many women, midlife symptoms are not just behavioral—they are biological.
This phase focuses on helping you understand hormonal changes and how they impact your metabolism, energy, and overall well-being.
You’ll gain clarity on evidence-based options, including hormone replacement therapy (HRT) and emerging metabolic treatments, so you can make informed decisions about your care.
Understand hormonal shifts: Learn how estrogen, insulin, and stress hormones affect your body
Explore HRT options: Understand benefits, risks, and when it may be appropriate
Learn about GLP-1 support: Explore metabolic approaches for weight and insulin resistance
Advocate for your care:
Know what to ask and how to navigate your options
STEP 3:
Fuel
Optimize nutrition and energy
Lifestyle changes are powerful—but only when they are sustainable.
This phase focuses on helping you fuel your body in a way that supports your hormones, metabolism, and daily energy.
Rather than restrictive dieting, you’ll learn how to eat in a way that stabilizes your system and supports long-term results.
Stabilize blood sugar and energy: Eat to support metabolic balance
Prioritize protein and nutrients: Support muscle, recovery, and satiety
Create sustainable routines: Build habits that fit your real life
Reduce all-or-nothing patterns: Replace extremes with consistency
STEP 4:
Thrive
Sustain results through behavior, recovery, and identity
This is where everything comes together—and where most programs fall short.
Real change isn’t just about knowing what to do. It’s about sustaining it over time, through real life.
This phase focuses on helping you maintain your progress through support, recovery, and long-term integration.
Stay consistent with support: Ongoing coaching and accountability
Support recovery and stress regulation: Improve sleep, nervous system, and resilience
Use targeted supplementation: Explore evidence-based adjunct support where appropriate
Integrate your new identity: Make these changes part of who you are—not something you try
Most women are given one piece of the puzzle.
SHFT brings all four together—so your results actually last.
Your body isn’t broken—and midlife isn’t a crisis.
It’s your comeback.
This is a dedicated session designed specifically for you.
About the creator of SHFT Coaching
SHFT Coaching was developed by a board certified health and wellness coach with expertise in fitness, nutrition, and positive psychology. The program integrates evidence-based approaches across behavioral, lifestyle, and physiological domains to support women navigating midlife changes.
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Let’s Make Connecting Simple for You
The SHFT team is here to answer your questions and provide the support you need—please feel free to reach out.
FAQs
Do I need to be on HRT or GLP-1 to benefit?
No. The program provides education on hormonal options while supporting behavioral and lifestyle strategies regardless of medical decisions.
Is this a diet or workout plan?
No. SHFT is an integrated approach that combines coaching, lifestyle strategies, and education to support sustainable change.
Is this personalized?
Yes. You’ll identify where to start based on your quiz results, then work with a board-certified health and wellness coach to create a plan tailored to your body, your goals, and your life. After your initial assessment, you’ll transition into a structured group coaching experience, where weekly check-ins and guided support help you stay accountable and continuously refine your approach over time—so it actually works long-term.
What is your cancelation policy?
Assessment Policy
Your Midlife Metabolic Assessment is a dedicated, one-on-one session. Due to limited availability, appointments require 24 hours’ notice to reschedule. Missed or late cancellations may result in forfeiture of the session.
Group Coaching Policy
Due to the structured nature of group coaching, missed sessions are not individually rescheduled, but participants will continue to receive support and guidance in subsequent sessions.
© 2026 SHFT Coaching. All Rights Reserved.
SHFT Coaching is a division of Zen Burgos LLC, a registered business entity.
For legal inquiries, contact: [email protected]
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