Lean and strong on your schedule, not a 9-to-5 template.
Nights, rotations, 12-hour days or just a packed work week. For shift workers and hard-working men who want real results: nutrition, training, sleep and supplements built around the hours you actually work, with weekly check-ins from Coach Myles.
Early mornings. Late nights. Most plans ignore both.
Whether you're up at 4 AM for day shift, eating dinner at 3 AM on nights or grinding through long days on the job, standard plans fall apart by week two. Yours changes with your shift, so you always know what to eat, when to train and when to sleep.
Breakfast at 6 PM
Standard meal plans break the moment your day starts at dinner time. Yours is timed to your shift, not the clock on the wall.
Sleeping in daylight
Poor recovery kills progress. You get sleep habits and a sleep stack built for resting while the rest of the world is awake.
Caffeine that backfires
Coffee gets you through the shift, then wrecks your sleep after it. You get a clear cutoff based on when your shift ends.
Everything you need, built around your rotation.
Whether you work shifts or just work hard, and whether your goal is fat loss, muscle gain or feeling like yourself again, every piece of your plan is personalized to you.
Food you'll actually look forward to.
No bland chicken and rice on repeat. Eating well should fit your life, not take it over.
High-protein meals that keep you full
Big, satisfying plates built around protein, so you stay full and focused through a long shift instead of raiding the vending machine at 3 AM.
Protein pizzas, burgers & burritos
Yes, you still get the good stuff. Macro-friendly pizzas, stacked burgers and loaded burritos that taste like a cheat meal and still fit your plan.
Meal prep that buys back your time
Prep like a pro in one session, then eat like a king all week. Simple batch-cooking game plans mean less time in the kitchen and more time for the stuff you actually want to do off the clock.
Menu audits for nights out
Wings with the boys, date night or Sunday dinner with the family. Send me the menu and I'll show you exactly what to order so you enjoy the night and keep the progress rolling.
Free guides for shift workers and hard-working men.
High protein recipes and practical guides you can use on your next shift. Free to download.
Hey, I'm Coach Myles.
I've been training for well over a decade, through just about every kind of schedule and circumstance. But my approach to coaching wasn't built around unlimited time, perfect sleep or a predictable 9-to-5. It was built while working long hours and demanding shifts: 12-hour days, early mornings, fatigue and routines that never stay the same.
I know firsthand how hard it is to stay consistent when work takes up most of your day. I had to learn how to structure my own training, nutrition, recovery and lifestyle around those demands, and still get the results I wanted. It taught me that getting in shape isn't about building your life around fitness. It's about building a fitness plan that works within your life.
That's why I created Shifted Performance & Lifestyle. No unrealistic routines. No expecting every week to be perfect. Just a structured, evidence-based approach built around your schedule, your goals and the life you actually live. Whether you want to lose fat, build muscle, perform better or simply feel better while working demanding hours, your schedule doesn't have to be the reason you can't get results.
You don't need more hours in the day. You need a plan built around the hours you have.
Real hard workers. Real progress.
Questions, answered.
Still unsure? Ask me anything on your free call.
I work rotating shifts. Will this still work?
Yes. That is exactly who this is built for. Your plan covers day shifts, night shifts and days off so you always know what to do.
I don't work shifts. Is this still for me?
Absolutely. If you're a hard-working guy with long days, a demanding job or a busy family schedule, the same approach applies: a plan built around the hours you have, not a 9-to-5 template.
What app will I use?
Everything lives in the Kahunas app, free for clients. You log workouts, meals and macros in one place.
How fast do you reply?
Check-ins get a response within 24 hours, and you can text me anytime with questions.
Two ways to work with me.
Ongoing coaching with weekly support, month to month or paid in full, or a one-time custom program you run on your own.
1:1 Coaching
MOST POPULAR8 or 12-Week Program
ONE TIMEPaid-in-full coaching packages
Everything in 1:1 Coaching, locked in for 4 or 6 months at a discounted rate. The longer you commit, the more you save. Package pricing is covered on your free call.
Your schedule isn't the problem. Your plan is.
Book a free call and let's build one that fits your shifts, your job and your life.