SHFT Coaching
A Science-Backed, Integrated Approach to Menopause—Designed for Real Life
SHFT combines behavior change coaching, hormone and metabolic education, strength support, and sustainable lifestyle strategies into one integrated 16-week experience for women navigating midlife.
A Science-Backed, Integrated Approach to Menopause—Designed for Real Life
Your Body Isn’t Broken.
You Need a Better System.
SHFT combines behavior change coaching, hormone and metabolic education, strength support, and sustainable lifestyle strategies into one integrated 16-week experience for women navigating midlife.
SHFT combines:
Behavior change coaching
Hormone and metabolic education
Strength support
Sustainable lifestyle strategies
All-in-one 16-week experience for women navigating midlife
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.
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?
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.
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.
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 1:
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 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 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
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
WHAT’S INCLUDED
INSIDE SHFT
16 Weeks of Structured Support
2 Live Group Coaching Calls Per Month
Self-Paced Curriculum Inside the Member Portal
Weekly Accountability + Reflection
Private Community Support
Founding Cohort Limited to 12 Women
Weeks 1-4
Strength
Weeks 5-8
Hormones
Weeks 9-12
Fuel
Weeks 13-16
Thrive
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’S INCLUDED
INSIDE SHFT
16 Weeks of Structured Support
2 Live Group Coaching Calls Per Month
Self-Paced Curriculum Inside the Member Portal
Weekly Accountability + Reflection
Private Community Support
Founding Cohort Limited to 12 Women
16 Weeks of Structured Support
2 Live Group Coaching Calls Per Month
Self-Paced Curriculum Inside the Member Portal
Weekly Accountability + Reflection
Private Community Support
Founding Cohort Limited to 12 Women
Weeks 1-4
Strength
Weeks 5-8
Hormones
Weeks 9-12
Fuel
Weeks 13-16
Thrive
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.
Founding Cohort Pricing
$1497 Paid In Full
OR
3 Monthly Payments of $597
Limited to 12 Women
Founding Cohort Pricing
$1497 Paid In Full
OR
3 Monthly Payments of $597
$1497 Paid In Full
OR
3 Monthly Payments of $597
Limited to 12 Women
Limited to 12 Women
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.
Most women are given one piece of the puzzle.
Most women are given one piece of the puzzle.
SHFT brings all four together—
so your results actually last.
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.
About the creator of SHFT
SHFT was created by Zen Burgos, a board-certified health and wellness coach, menopause coaching specialist, certified personal trainer, nutrition coach, and Positive Psychology practitioner focused on helping women navigate midlife through an evidence-based, integrated approach to health and wellbeing.
Her work combines behavior change coaching, hormone and metabolic education, strength and lifestyle support, and sustainable real-world strategies designed for women who are tired of fragmented solutions and starting over.
About the creator of SHFT
SHFT was created by Zen Burgos, a board-certified health and wellness coach, menopause coaching specialist, certified personal trainer, nutrition coach, and Positive Psychology practitioner focused on helping women navigate midlife through an evidence-based, integrated approach to health and wellbeing.
Her work combines behavior change coaching, hormone and metabolic education, strength and lifestyle support, and sustainable real-world strategies designed for women who are tired of fragmented solutions and starting over.
SHFT was created by Zen Burgos, a board-certified health and wellness coach, menopause coaching specialist, certified personal trainer, nutrition coach, and Positive Psychology practitioner focused on helping women navigate midlife through an evidence-based, integrated approach to health and wellbeing.
Her work combines behavior change coaching, hormone and metabolic education, strength and lifestyle support, and sustainable real-world strategies designed for women who are tired of fragmented solutions and starting over.
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Need a Personalized Roadmap?
For women who want individualized guidance before their first SHFT coaching session, a limited number of Private Midlife Metabolic Assessments are available.
Leave with clarity, confidence, and a personalized plan built around your unique symptoms, goals, and lifestyle.
Personalized strategy + education + next-step guidance
Need a Personalized Roadmap?
For women who want individualized guidance before their first SHFT coaching session, a limited number of Private Midlife Metabolic Assessments are available.
Leave with clarity, confidence, and a personalized plan built around your unique symptoms, goals, and lifestyle.
Personalized strategy + education + next-step guidance
FAQs
Is SHFT a weight loss program?
SHFT is not a quick-fix weight loss program or restrictive diet plan. While many women may experience changes in body composition, energy, strength, and overall wellbeing, the program is designed to support a more integrated and sustainable approach to midlife health.
Do I need to be in menopause to join?
No. SHFT is designed for women navigating perimenopause, menopause, or postmenopause, as well as women who feel their body, energy, metabolism, stress levels, or overall wellbeing have shifted in midlife.
Do I need to be on HRT or GLP-1 to benefit?
No. SHFT is designed to support women whether they are:
- exploring options
- currently using hormone therapy or GLP-1 medications
- choosing not to use them
- unsure what’s right for them
Educational discussions around hormones, metabolism, HRT, and GLP-1 medications are included, but all medical decisions should be made with qualified healthcare providers.
Is this personalized coaching?
SHFT is a group coaching experience with structured support, education, accountability, and community. While coaching discussions and implementation support are individualized within the group setting, the program does not include fully customized meal plans, workouts, or medical advice.
How much time will this require each week?
The program is designed for real life and busy schedules. Most women can expect to spend approximately:
1–2 hours per week engaging with lessons, reflections, live calls, and implementation exercises.
The goal is sustainable progress — not perfection or overwhelm.
Will live sessions be recorded?
To help create a more supportive and emotionally safe environment, live group coaching discussions and personal sharing sessions are transcribed for session recaps but not recorded or available for replays.
Educational materials, self-paced curriculum content, tools, and resources are provided inside the member portal, but the live coaching experience is intentionally designed to encourage honest conversation, connection, and real-time support.
What if I miss a live session?
While live attendance is encouraged, the self-paced curriculum, implementation tools, prompts, and community support are available throughout the program to help women stay engaged and continue making progress.
What if I've struggled to stay consistent in the past?
Many women inside SHFT join after years of starting over, trying extreme approaches, or feeling frustrated by inconsistent results.
SHFT was intentionally designed to support behavior change, self-awareness, accountability, and sustainable implementation rather than perfectionism or all-or-nothing thinking.
What if I feel overwhelmed or behind?
The curriculum is self-paced and designed to support women through real life — not create additional pressure.
Women are encouraged to move through the material at a sustainable pace and focus on consistent progress rather than perfection.
Is there a fitness component?
Yes, but SHFT is not an extreme fitness program or bootcamp. The program includes education and guidance around:
-strength training
-movement
-recovery
-sustainable activity
- building physical resilience in midlife
Women are encouraged to work within their current ability level and medical considerations.
Will nutrition be discussed?
Yes. SHFT includes education around:
-metabolism
-protein
-blood sugar support
-emotional eating
-sustainable nutrition
-energy and satiety
-real-world eating strategies
The focus is on sustainable lifestyle support rather than restrictive dieting.
How do weekly check-ins work?
Each week, members receive guided reflection and accountability check-ins designed to help support awareness, consistency, and sustainable behavior change. These check-ins may include:
-habit tracking
- mindset reflections
-implementation prompts
-wins and challenges
-energy, stress, or symptom awareness
-progress and consistency reviews
The goal is not perfection, but helping women stay connected to the process, identify patterns, and continue building momentum in a supportive and realistic way.
Is this therapy or medical treatment?
No.
SHFT is an educational and coaching-based program and is not:
-psychotherapy
-medical treatment
-medical nutrition therapy
-individualized medical advice
Women should continue working with qualified healthcare providers for diagnosis, treatment, and medical care. Suggestions and recommendations for healthcare providers are discussed.
What happens after the 16 weeks?
Women who complete the program will have the opportunity to continue inside the SHFT Collective membership for ongoing support, accountability, education, and community.
Participation is optional.
How many women are accepted into the founding cohort?
The SHFT Founding Cohort is intentionally limited to 12 women in order to maintain a supportive and connected group experience.
When does the program start?
Founding Cohort start dates and enrollment details are provided during the enrollment process. Space is limited due to the small-group format.
What if I'm not sure SHFT is the right fit for me?
That's exactly why the Private Midlife Metabolic Assessment exists.
In this 75-minute session, we'll explore your symptoms, goals, and challenges, identify your most important next steps, and determine whether SHFT is the best fit for your needs.
Many women choose to start here when they want personalized guidance and clarity before committing to a larger program.
What if I have other questions?
Feel free to reach out to the SHFT Coaching team at [email protected].
FAQs
Is SHFT a weight loss program?
SHFT is not a quick-fix weight loss program or restrictive diet plan. While many women may experience changes in body composition, energy, strength, and overall wellbeing, the program is designed to support a more integrated and sustainable approach to midlife health.
Do I need to be in menopause to join?
No. SHFT is designed for women navigating perimenopause, menopause, or postmenopause, as well as women who feel their body, energy, metabolism, stress levels, or overall wellbeing have shifted in midlife.
Do I need to be on HRT or GLP-1 to benefit?
No. SHFT is designed to support women whether they are:
- exploring options
- currently using hormone therapy or GLP-1 medications
- choosing not to use them
- unsure what’s right for them
Educational discussions around hormones, metabolism, HRT, and GLP-1 medications are included, but all medical decisions should be made with qualified healthcare providers.
Is this personalized coaching?
SHFT is a group coaching experience with structured support, education, accountability, and community. While coaching discussions and implementation support are individualized within the group setting, the program does not include fully customized meal plans, workouts, or medical advice.
How much time will this require each week?
The program is designed for real life and busy schedules. Most women can expect to spend approximately:
1–2 hours per week engaging with lessons, reflections, live calls, and implementation exercises.
The goal is sustainable progress — not perfection or overwhelm.
Will live sessions be recorded?
To help create a more supportive and emotionally safe environment, live group coaching discussions and personal sharing sessions are transcribed for session recaps but not recorded or available for replays.
Educational materials, self-paced curriculum content, tools, and resources are provided inside the member portal, but the live coaching experience is intentionally designed to encourage honest conversation, connection, and real-time support.
What if I miss a live session?
While live attendance is encouraged, the self-paced curriculum, implementation tools, prompts, and community support are available throughout the program to help women stay engaged and continue making progress.
What if I've struggled to stay consistent in the past?
Many women inside SHFT join after years of starting over, trying extreme approaches, or feeling frustrated by inconsistent results.
SHFT was intentionally designed to support behavior change, self-awareness, accountability, and sustainable implementation rather than perfectionism or all-or-nothing thinking.
What if I feel overwhelmed or behind?
The curriculum is self-paced and designed to support women through real life — not create additional pressure.
Women are encouraged to move through the material at a sustainable pace and focus on consistent progress rather than perfection.
Is there a fitness component?
Yes, but SHFT is not an extreme fitness program or bootcamp. The program includes education and guidance around:
-strength training
-movement
-recovery
-sustainable activity
- building physical resilience in midlife
Women are encouraged to work within their current ability level and medical considerations.
Will nutrition be discussed?
Yes. SHFT includes education around:
-metabolism
-protein
-blood sugar support
-emotional eating
-sustainable nutrition
-energy and satiety
-real-world eating strategies
The focus is on sustainable lifestyle support rather than restrictive dieting.
How do weekly check-ins work?
Each week, members receive guided reflection and accountability check-ins designed to help support awareness, consistency, and sustainable behavior change. These check-ins may include:
-habit tracking
- mindset reflections
-implementation prompts
-wins and challenges
-energy, stress, or symptom awareness
-progress and consistency reviews
The goal is not perfection, but helping women stay connected to the process, identify patterns, and continue building momentum in a supportive and realistic way.
Is this therapy or medical treatment?
No.
SHFT is an educational and coaching-based program and is not:
-psychotherapy
-medical treatment
-medical nutrition therapy
-individualized medical advice
Women should continue working with qualified healthcare providers for diagnosis, treatment, and medical care. Suggestions and recommendations for healthcare providers are discussed.
What happens after the 16 weeks?
Women who complete the program will have the opportunity to continue inside the SHFT Collective membership for ongoing support, accountability, education, and community.
Participation is optional.
How many women are accepted into the founding cohort?
The SHFT Founding Cohort is intentionally limited to 12 women in order to maintain a supportive and connected group experience.
When does the program start?
Founding Cohort start dates and enrollment details are provided during the enrollment process. Space is limited due to the small-group format.
What if I'm not sure SHFT is the right fit for me?
That's exactly why the Private Midlife Metabolic Assessment exists.
In this 75-minute session, we'll explore your symptoms, goals, and challenges, identify your most important next steps, and determine whether SHFT is the best fit for your needs.
Many women choose to start here when they want personalized guidance and clarity before committing to a larger program.
© 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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