What you can expect from me:
Direct, grounded guidance without judgment
Tools that work under pressure, not only on easy days
A plan built around real life—sleep, nutrition, movement, stress capacity, and longevity fundamentals when relevant
Support building a life you actually want (presence, confidence, relationships, purpose)
A partnership that stays shame-free
Hi, I’m Chase Small.
I built Shift Wellness because I know what life looks like when shame drives everything—health, relationships, work, confidence, decisions. Shame can create short bursts of effort, then burnout and disconnection.
My work is centered on self-respect as a lifestyle and a wellness practice. We change the beliefs and self-talk that keep you stuck, raise your standards for how you treat yourself (and what you allow from other people), build real boundaries, and create consistency without self-hate.
I’m nearly 10 years sober. Rebuilding from addiction taught me how to rebuild identity and self-trust from the ground up—through systems, daily choices, self-compassion, and honest self-awareness.
For most of my adult life, my relationships reflected what I believed I deserved. I spent 15 years repeating toxic dynamics—until I rebuilt the relationship with myself. That shift changed everything. Today I’m genuinely happy, healthy, and proud of the life I’ve built. I’m a deeply present dad. I’m confident in who I am. And I’m in a healthy relationship with my dream partner—because I learned how to show up with self-respect, emotional steadiness, and standards that protect love instead of sabotaging it.
Shift Wellness blends psychology-grounded coaching with evidence-informed wellness and longevity strategy. The goal is simple: a mind that doesn’t attack you, a body that supports your life, and a life that feels worth waking up to.
If you want clarity and upward momentum—without shame—I’m your guy.
—CS
My Approach
I’m not interested in “fixing” anyone. I don’t believe people are broken. Most of the time, they’re overwhelmed, exhausted, or living inside patterns that once helped them feel safe.
Those patterns often formed during moments of fear, pain, or uncertainty. They protected you when you needed protection. But over time, what once helped you survive can start working against you—keeping you stuck, disconnected, or constantly on edge.
My role isn’t to judge, label, or diagnose you. You’re safe here. I can hold your emotions without trying to change or minimize them.
My role is to help you slow down, understand what’s happening beneath the surface, and reconnect with yourself in a way that feels honest and sustainable. Together, we gently loosen the patterns that no longer serve you and build new ways of being—so you’re no longer running from your life or shutting down inside it, but actually present for it.
If you’re feeling burned out, disconnected, or confused about why things feel harder than they should… you’re not alone.
If your relationships feel strained, your confidence feels shaky, or you’re stuck comparing yourself to others and never feeling like enough… you’re not alone.
And you don’t have to figure this out by yourself.
If you want to talk, I’m here.
Free 30-minute call • no pressure • leave with clarity and next steps
Considering a new approach to improving your life?
Let’s Talk.
Just show up. All you need to bring is your story up to this point— the parts you don’t know how to organize yet.
It’s a free 30-minute call with me— I’ll ask a few relevant questions, help you name what’s actually going on, and outline what the next steps of our partnership would look like.
If working together makes sense, I’ll explain options and pricing clearly.
If it’s not a fit, you’ll still leave with more clarity than you started with.