GHP Featured Athlete: Amanda Nefe

When we asked GHP member Amanda Nefe to answer a couple questions, we knew she was busy, but we didn’t realize how busy. Amanda graciously took the time to answer a few questions between juggling her four kids, finishing her GHP Training of the day… and fixing a leak in the ceiling. She is a boss.  

IMG_2850 (1)Shift: When did you start training with Shift?

Amanda: I went to an Endurance Seminar in 2010 with Brian MacKenzie. Man oh man that was the BEST decision I have ever made to this day! Brian forever changed my life after that seminar. Adding in the speed work along with medium-weight high-intensity workouts he and his coaches programs have made me accomplish more than I have ever dreamed I would.

Shift: How did your training and results change?

Amanda: Before 2010 I used to run a consistent 12-minute mile for 5+ miles. My fastest 1-mile time was around 8:30. Three months after starting Brian’s programming I ran 1 mile in 6:36.
A few months after that I did a 10-mile race finishing in 1:30, holding a steady 9-minute mile the whole time.
And then a few months after that I did a 22-mile race and then a 50K. My times were not great on those long distances, since I had never done them before, so I worked on my speed and strength with the programming that Brain made up for all of his followers. That next year I did the 22-mile race again and improved by 2 hours! I did the 50K again and improved by over 1 hour.

Now fast forward to today and two babies later I am able to stay strong for my kids and enjoy my favorite sport, running. Other fitness accomplishments Shift have helped give me AFTER having 2 more kids:

  • 1 RM Front Squat went from 115 to 135.
  • 3 RM Deadlift went from 145 to 185.
  • After years away from the rower, the last 2 1/2 months my 500m pace went from 2:24 to 1:57.
  • I can do 10 pullups with 15lb vest on
  • Body fat went down 7% in 2 1/2 months (thanks to rower and suffering, along with solid diet)

Shift: You are a superwoman! What else has helped contribute to your success?

Amanda: Most important is that I have had to learn to suffer better. Pushing past comfort on anything is hard as hell! I don’t push with weight but I push with running and rowing. I actually rarely lift more than 55 lbs, especially overhead, which is why I cannot believe I am stronger now than 5 years ago. As a mother of four I would never be able to do what I can today if it weren’t for Shift. My local gym was breaking me with their “Lift as heavy as possible all the time” mentality. Big and bulky as a runner does not work for me. It slows me down. Shift is PERFECT for endurance training and practical weighted workouts with the lifelong athlete in mind ALL THE TIME! I have been a follower for 7 years and will be a follower for life! You will not find a better community to be a part of, you just won’t.

Shift: We love you too Amanda 🙂

Rachael Colacino


Danny Yeager Art of Breath Coach

Coaches Notes // 210125-210131:

Hey Team, Great  job in week 1 of this cycle.  Lots of great feedback and I am super proud of those who embraced the added intensity this week in an effort to explore the limits…

Danny Yeager Art of Breath Coach

Coaches Notes // 210118-210124:

I hope everybody enjoyed the two-week prep cycle.  By now, you all should have a good feel for the daily training rhythm.  As always check in with me through Facebook or the website if you…

Danny Yeager Art of Breath Coach

Coaches Notes // 210111-210117:

Week 2!!  I hope you all enjoyed the first week of training as well as the introduction of the first two SH//FT Classics.  The comments we received from you all were great and I loved…

Danny Yeager Art of Breath Coach

Coaches Notes // 210104-210110:

Welcome to Week 1 Everyone!  I hope you all are as excited as I am about getting started.  I want to highlight a few key points this week that will be valuable in terms of…

Muscular Endurance Exercises for Men

The Nose Knows

By Jason Donaldson Take a breath. Did you breathe through your nose or your mouth? The breath is a very powerful thing. It literally keeps us alive. Using your breath correctly however, is not as…

Michael L. Blog About 5k Training Program

GHP Featured Athlete: Michael L.

It is due time we profiled another one of our badass GHP Team members, so we reached out to Michael L who is one of our top UNSCARED PRO athletes. Michael came to us right…

5K Training Program for Soldiers

GHP TACTICAL – For our men and women in the field

By Darrel Wang and Rob Wilson In sport, loss means going home empty handed and disappointed. In tactical environments it means mission failure, serious injury, and even death. The stakes are high and because of…

Rest Time After 5K Training Program

Experiments in Art of Breath

By Brian MacKenzie, Jason Donaldson and Rachael Colacino The Bohr Effect was first described by Danish physiologist Christian Bohr in 1904. In very simple terms it says that if one takes in enough carbon dioxide,…

Rest Time on Mountain

Happiness is the Path

By Brian MacKenzie “There is no path to happiness: happiness is the path.” — Gautama Buddha Heart, grit and passion all are subtle shades of the same character, with tangled and intertwined intentions. We talk…

Benefits of Running

Run the Last 6.2 With Your Heart

By Rachael Colacino A few years ago I lost touch with my heart. It happens to all of us. We get so drawn up with career and life and the business of just getting through…