Copper State FIT Podcast

You’ve seen why sleep matters…

Now it’s time to fix it.

In Part 3 of this series, I walk you through the exact system we use with our clients to improve sleep, recovery, and fat loss without turning your life upside down.

Because better sleep isn’t about doing everything perfectly…

It’s about doing the right things consistently.

In this episode, you’ll learn the CSF 8-5-3-2-1 Sleep Protocol and a simple 7-day approach to start improving your sleep immediately so you can wake up with more energy, fewer cravings, and better results.

This is Part 3 of a 3-part series pulled directly from a live workshop I hosted called Don’t Sleep on Sleep.

In this episode, you’ll learn:

Want the full experience? 

If you want the video workshop replay and the workbook to apply this step-by-step, DM me the word SLEEP on Instagram or send me an email, and I’ll personally send it over.

If you haven’t listened to Parts 1 and 2 yet, start there first.

And if you’ve been feeling stuck, low energy, or frustrated with your results… this is where things start to change.

You might already know sleep matters… but most people are still getting it wrong.

In Part 1, we broke down why sleep is the missing link for fat loss, energy, and recovery.

Now in Part 2, we’re getting into what actually matters and the biggest mistakes quietly sabotaging your results.

Because it’s not just about getting more sleep. It’s about getting the right kind of sleep.

In this episode, we break down how sleep consistency, sleep quality, and daily habits impact your metabolism, hormones, and performance, and why things like late-night screens, caffeine, alcohol, and inconsistent schedules could be holding you back.

This is Part 2 of a 3-part series pulled directly from a live workshop I hosted called Don’t Sleep on Sleep.

So if you hear references to charts or visuals, that’s why.

In this episode, you’ll learn:

Want the full experience?

If you want the video workshop replay + the workbook to apply this step-by-step,

If you haven’t listened to Part 1 yet, start there first.

And make sure to check out Part 3, where I walk you through the exact system to fix your sleep in a simple, realistic way.

You’re tracking your food, hitting your workouts, getting your steps in…

If your fat loss feels stuck, your energy is low, and cravings are through the roof…

It might be your sleep.

In this episode, we break down how sleep impacts fat loss, metabolism, hunger hormones (ghrelin & leptin), energy, and recovery... and why poor sleep could be the hidden factor sabotaging your results, even when everything else is dialed in.

This is Part 1 of a 3-part series pulled directly from a live workshop I hosted called "Don’t Sleep on Sleep."

So if you hear references to charts or visuals, that’s why.

In this episode, you’ll learn:

If you want the video workshop replay along with the workbook to apply this step-by-step...

DM me the word SLEEP [@CopperStateFIT] on Instagram or send me an email, and I’ll personally send it over.

You’ve said it before…

“I know what to do… I just need to do it.”

But if that were true…

In this episode, I break down the real reason you feel stuck, and it’s not motivation, discipline, or willpower.

It’s a skill gap.

I share a story from early in my coaching career (Mark & Greg vs. me) that completely changed how I think about fat loss, and why most people are playing the game with the wrong rules.

Then I walk you through the 5 steps to building the skill of fat loss:

This is how you go from:

If this episode hit home, I’d love to hear from you.

Shoot me a DM on Instagram with your thoughts, feedback, or biggest takeaway.

Message me here: [@CopperStateFIT]

In Episode 18, we spotlight another inspiring Client Case Study, featuring Zach Malito, a 38-year-old husband, father of six, and CrossFit athlete who took his health and performance to the next level with Copper State FIT.

At his heaviest, Zach weighed around 240 pounds. Despite years of training, he felt stuck... juggling family, business, and fitness while falling short of his true potential. That all changed when he decided to get serious about fueling his performance and building long-term structure.

Since joining CSF, Zach has lost over 33 pounds of fat and dropped 12% body fat, revealing abs for the first time in his life, all while hitting personal bests in the gym and placing fifth in competition.

In this episode, you’ll hear how Zach:

If you’re a high-achieving parent or professional who’s ready to look, feel, and perform at your best again, Zach’s story will light the fire you’ve been missing.

🎧 Tune in now to hear how he turned structure into freedom... one habit, one workout, and one choice at a time.

Episode 17 is a "Client Case Study" featuring Erika and her life-changing experience with our Metabolic Primer Protocol.

Hear how Erika was able to lose 21lbs in her first 8 weeks, while eating more, not less! And, how she is now down over 42lbs and 16% body fat

Erika shares her incredible story, from facing severe health challenges and personal tragedies to emerging stronger and healthier. Discover how Erika conquered her metabolic struggles, improved her energy, and revitalized her life using the tools and guidance offered by Copper State FIT.

You'll also learn about Our unique four-phase program designed to optimize metabolic health, boost weight loss, and promote overall wellness.

Stick around until the end for actionable tips and next steps that you can take on your own fitness journey.

Enjoy the episode!

In Episode 16, we bring you an inspiring "Client Case Study" with Christine Thompson. Christine shares her journey from struggling with lifelong weight issues, and more recently with menopause-related weight gain, to losing 45 pounds and over 21% body fat with Copper State FIT.

In Episode 15, we delve into another inspiring "Client Case Study" featuring Travis, who is currently halfway through his remarkable weight loss journey with CSF, and has already shed an incredible 40lbs.

But here's the twist: Travis's journey is one of redemption and resilience...

Having once lost a staggering 194lbs, he knows firsthand the highs and lows of transformation. Despite facing setbacks and regaining 76lbs, Travis's story is a testament to his unwavering determination and spirit!

Join us as Travis shares his awe-inspiring fitness journey from 375 pounds to conquering his first CrossFit open! 

Listen as he speaks of his battle through depression and anxiety, and how he discovered nutrition, fitness, and accountability to help transform his mindset, and habits to achieve enduring change. 

And if that's not enough to keep you hooked, stick around till the end to hear Travis reveal his "BIG DREAM GOAL" that will leave you feeling inspired and motivated. 

Tune in now to listen to Travis's incredible story, and get ready to be inspired!

Episode 14 is a "Client Case Study" with Carol, who has managed to shed an amazing 42lbs, which ultimately led to her cancelling the appointment to undergo weight loss surgery. 

Carol opens up about the frustrations and fears she faced, as she started the journey, all shaped by past (unsuccessful) weight loss attempts and yo-yo dieting.

She also uncovers the specific tools and frameworks she learned, and that she believes were the missing pieces to her success. 

Carol takes us through the surprising role that strength training, not hours of cardio, has played in her weight loss. And, how her confidence has soared as a result. Not only that, she admits she was never a "gym person" before, and now feels herself itching to get back when she misses a workout. 

We'll reveal a few details behind the "Reverse Diet/ Metabolic Primer". A strategy where we increased Carol's calories through the holidays, to allow more flexibility. Meanwhile, she continued to drop weight, which was mind-boggling to Carol!

Pulling from her own experience, Carol wraps up the interview with valuable advice for listeners on their weight loss journey, or those just starting out.

Finally, stick around till the end, because Carol reveals her "BIG DREAM GOAL", which has nothing to do with her weight, and involves a monumental outdoor challenge. 

Get ready for an inspiring and actionable episode!

Are you tired of the constant struggle with fad diets and fleeting results? Join us in episode 13 of the Copper State FIT Podcast as we dive into an inspiring story of transformation with Jess H, a remarkable working mom who found her path to wellness with Copper State FIT.

In this engaging conversation, Jess takes us through her journey of moving to a new state, navigating the challenges of being a mom to two active boys, and striving to reclaim her health. She shares her frustration with fad diets and the moment she discovered CSF, which has changed her approach to health forever.

Discover the three key lessons that shaped Jess's transformation:

1. Fueling for Success: Learn how Jess shifted her mindset about nutrition, embracing the power of fruits, vegetables, and lean meats as the cornerstone of her diet.

With an incredible 32lb weight loss, 16 inches shed, and an impressive 14% body fat reduction in just eight months, Jess's story showcases the power of dedication and the life-changing impact of finding the right approach to health and wellness.

Join us in this episode of the Copper State FIT Podcast as we uncover Jess's journey – a testament to the fact that with the right mindset and a supportive community, anyone can embrace change and thrive.

READ JESS'S STORY: https://copperstatefit.com/2023/02/jess-h/

📞 BOOK A FREE CONSULT: https://copperstatefit.com/consult/