You’ve seen why sleep matters… and what’s likely going wrong.

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

In this episode, you’ll learn:

• The CSF 8-5-3-2-1 Sleep Protocol (step-by-step)
• What to track to measure better sleep and recovery
• A simple 7-day plan to build better sleep habits

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:

• The biggest sleep mistakes that hurt fat loss and recovery
• Why sleep consistency matters more than you think
• How caffeine, alcohol, and screens impact sleep quality
• The difference between deep sleep and REM sleep (and why both matter)
• What to track if you want to improve your sleep and results

Want the full experience?

If you want the video workshop replay + 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 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… so why isn’t the scale moving?

If your fat loss feels stuck, your energy is low, and cravings are through the roof… the problem might not be your diet or training.

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:

• Why you can be doing everything “right” and still not losing weight
• How sleep deprivation increases hunger and cravings
• The impact of sleep on fat loss, muscle retention, and metabolism
• Why poor sleep can stall progress, or even reverse it

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… you’d already be doing it.

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:

1. Knowledge – what to do
2. Awareness – what you’re actually doing
3. Repetition – putting in the reps
4. Adaptability – when life throws curveballs
5. Identity – becoming the person who does the work

This is how you go from: “I know” → “I can do” → “I am”

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:

• Went from inconsistent nutrition to a structured, sustainable plan
• Rebuilt his mindset around discipline, flexibility, and ownership
• Found balance between elite fitness and family life
• Discovered how to fuel like an athlete, without restriction

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. Originally skeptical and hoping to lose just 10 to 15 pounds, Christine discovered the power of proper nutrition and personalized coaching. She talks about overcoming her concerns about tracking her food in the CSF app, and how having hundreds of recipes, along with the support from her coach, made all the difference and kept her motivated. Listen as Christine discusses how her mindset shifted as she regained confidence and set ambitious goals, including her "BIG DREAM GOAL" that you won't want to miss! Join us for this motivational episode and learn how Christine turned her life around with Copper State FIT. Get ready to be inspired!

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!