Copper State FIT Podcast

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: Knowledge – what to do Awareness – what you’re actually doing Repetition – putting in the reps Adaptability – when life throws curveballs 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. Click here to see Zach's Transformation Photos Click here to schedule a free consultation Click here to learn more about the Hume Health Body Pod Scale - use code CSF15 for 15% off your purchase

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!

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: 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. Moderation Matters: Hear how Jess  found a balance between enjoying her favorite foods and staying committed to her goals, proving that it's possible to indulge without derailing progress. The Journey of Patience: Explore the importance of trust and consistency on the path to transformation, as Jess  reflects on her remarkable progress and newfound confidence. 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/    

Have you ever struggled with negative self-talk, self-sabotage, or just have a hard time getting out of your own head? Do you give up easily when things don't go just right, or find yourself on the hamster wheel of starting and stopping in the pursuit of your health and fitness goals? If so, this episode was made for you! I had the pleasure of interviewing Lane Farmer, Head Coach and founder of "The Formula" - A Program designed to inspire, encourage and build athletes up through mindset and character development in the pursuit of excellence. Mindset development will unlock doors you thought you could never open. Even if you don't consider yourself an athlete (BTW, we're all athletes). So, sit back, listen and take notes as Lane shares his "Secret Formula" to a bulletproof mindset!

Brandi is an English and journalism teacher for a High School in Nebraska where she also coaches unified sports. She and her husband, also a school teacher and coach, have a passion for fostering dogs along with the 3 dogs of their own. In her free time - as if she wasn't doing a ton already - Brandi also wears an instructor hat teaching Kickboxing classes. As you can imagine, Brandi was already keen on eating "healthy" and she was quite active and "fit". So, her reason for working with Copper State FIT was not to lose weight. Instead, Brandi was looking for someone to guide her in optimizing her health through nutrition as she navigated the "mine-field" of her rare disease called EoE (Eosinophilic Esophagitis). For Brandi, living with EoE meant living with allergies to the majority of foods she was accustom to eating. She felt overwhelmed, defeated and stuck! She knew that the restrictions of food choices also meant restrictions in vital nutrients that her body needed. To be honest, EoE was new for Copper State FIT too! Brandi was the first which made it SUPER fun and challenging for her coach and our team. Now, after working with Copper State FIT for the last 2 and a half years, Brandi has learned exactly what foods to eat to fuel her body without flaring up her EoE and she is thriving! I'd love for you to listen to Brandi share her experience of working with Copper State FIT and learning to manage life with EoE.   BRANDI'S STORY: https://copperstatefit.com/2021/10/brandi-b/

Erin is a married, mother of 4 and also works full-time. Yet, she still makes the time to prioritize her health and fitness to be the best "version of herself" in all areas of life. This was Erin's second time through our Nutrition Coaching Program. Her first time was after her 3rd baby and this time after her 4th. She also provides a unique perspective of working with two different CSF coaches. In the podcast, Erin gives us an inside look at the challenges she faced along the way and she reveals some great tips and suggestions for staying consistent in the journey. Listen to Erin's story here, then see his transformation on our website ERIN'S TRANSFORMATION: https://copperstatefit.com/2018/10/erin-rieschick/ FREE DOWNLOAD "5 SIMPLE STEPS TO BETTER NUTRITION FOR 2021"

Just a few months back, we posted Rachael's incredible weight loss story on our website.  In case you missed it, Rachael was THE FIRST Copper State FIT client to surpass the century mark. That's right, Rachael lost 100+ lbs!  Recently, I had the opportunity to interview Rachael as a guest on the CSF PODCAST. She was awesome enough to share the highs and the lows of losing 100+ lbs Rachael, also revealed some surprising secrets on how she kept the momentum along the way.  In this podcast, She shares  Her hilarious routine to keep her from missing her 5am workouts The surprisingly simple recipe she used to curb her sweet tooth (Here's the link to the recipe: https://thebigmansworld.com/the-ultimate-1-minute-protein-brownie/ Rachael says she makes a half batch in a mug and occasionally throws in a peanut butter dollop or pb fit powder https://thebigmansworld.com/the-ultimate-1-minute-protein-brownie/ An unorthodox, but effective strategy to balance health/ fitness and her social Life We're proud and inspired by Rachael and what she has accomplished. Please share this with someone you know that would be inspired too.  Listen to Rachael's story here, then see his transformation on our website RACHAEL'S TRANSFORMATION: https://copperstatefit.com/2020/10/rachael-d/ FREE DOWNLOAD "5 SIMPLE STEPS TO BETTER NUTRITION FOR 2021"

Learn WHY, HOW and WHAT method we use, as coaches, to set goals both personally and with our clients.  Then, complete your FREE SMART GOALS TEMPLATE on our website by clicking the link and have a completed copy emailed directly to you: https://www.copperstatefit.com/smartgoals/

Listen to Ryan's story here, then see his transformation on our website RYAN'S TRANSFORMATION: https://www.copperstatefit.com/2020/05/ryan-talbot/ FREE DOWNLOAD: NUTRITION QUICK START GUIDE

Listen to Emily's story here, then see her transformation on our website EMILY'S TRANSFORMATION: https://www.copperstatefit.com/2020/04/emily-kumm/ FREE DOWNLOAD: NUTRITION QUICK START GUIDE  

In this episode, I'm joined by guest and co-host... none other than my amazing wife, Rene Petropolis. Rene shares her background and her journey with health and fitness which includes an incredible transformation that you won't want to miss HERE.  She also gives her reason... her "WHY", why she chooses to make health and fitness a priority in her daily life. After Rene shares her story, we'll discuss Copper State FIT clients' most frequently asked questions. Rene and I will chime in on a few. And, we'll also share various perspectives as provided by our team of coaches. Clients' Most FAQs (Starts at min 46:00): How much protein do I need?  How do I get more protein? How do I combat hunger/ cravings? What foods do you (coaches) eat most often Does it matter WHEN I eat? Should I weigh/ log my foods as raw or cooked? Why does my scale fluctuate so much? How do I log food when eating out/ traveling/ on vacation? How do I get more fiber? FREE DOWNLOADS (CSF MyFitnessPal Tutorial & CSF Macro Cheat Sheet): CLICK HERE FREE PHONE CONSULTATION: CLICK HERE TRAVEL FRIENDLY TIPS BLOG POST: CLICK HERE

Listen to Jeanna, a retired teacher, mother of 6 and grandmother of 3, share how she dropped 22% body fat and lost 18.5 inches from her waist and hips.  All of this while going through the tragic loss of two loved ones and other obstacles along the way. She's a true inspiration!  Listen to Jeanna's story here, then see her transformation on our website JEANNA'S TRANSFORMATION: https://www.copperstatefit.com/jeanna-swann/ FREE DOWNLOADS (CSF MyFitnessPal Tutorial & CSF Macro Cheat Sheet): CLICK HERE FREE PHONE CONSULTATION: CLICK HERE

Many will relate to Jill's story. She was formerly a collegiate athlete. Now, a busy full-time working married mom of two (both under 5 years old). Then, when you learn WHAT she does for work and HOW she finds balance between work, family nutrition and fitness... you'll feel motivated to let go of all your excuses. Listen to Jill's story here, then see her transformation on our website JILL'S TRANSFORMATION: https://www.copperstatefit.com/jill-norton/ FREE DOWNLOADS (CSF MyFitnessPal Tutorial & CSF Macro Cheat Sheet): CLICK HERE FREE PHONE CONSULTATION: CLICK HERE

Ashley's story is impressive and inspiring. She is a wife, a mom and a doctor working LONG hours as she completes her residency. Ashley makes no excuses. She finds the time to juggle all of this AND STILL follows her workout and nutrition plans.  We can all agree, when Ashley makes up her mind to do something, it gets done! Listen to her story here, then see her transformation on our website ASHLEY'S TRANSFORMATION: https://www.copperstatefit.com/ashley-froese/ FREE DOWNLOADS (CSF MyFitnessPal Tutorial & CSF Macro Cheat Sheet): CLICK HERE FREE PHONE CONSULTATION: CLICK HERE

Amber put in the work and her results are incredible. Over a 10 month period, she lost, 60 lbs,  dropped 26% body fat, lost inches 24.5" in waist and hips combined. And, while the physical transformation is astonishing, the change in her mindset and new approach to healthy eating are the real wins! Listen to her story here, then see her transformation on our website AMBER'S TRANSFORMATION: https://www.copperstatefit.com/amber-smith/ FREE DOWNLOADS (CSF MyFitnessPal Tutorial & CSF Macro Cheat Sheet): CLICK HERE FREE PHONE CONSULTATION: CLICK HERE