Eat To Perform

14/01/2025

This post is from Coach Sarah---Team

"If sleep is the first foundational piece to health, steps are going to be the next building block.

As a coach, meeting clients that ramble off a long list of excessive activities and restrictive ways of eating all while wondering why they aren’t making progress is easily the hardest part of my job.

Our lifestyles in the western world are so far off the map when it comes to how our bodies are designed that it is no wonder that we struggle. We are not created to be the sedentary creatures we have become. Sitting in a car, at a desk, at our kids practices, and on the couch day after day with 1 hour of CrossFit or a 4 mile run tossed in is not how we are made to perform.

Walking boosts your heart health, improves circulation, strengthens muscles, and reduces stress. With each step you take, your body regenerates at the cellular level. Your body is quite literally healing itself with this low impact movement.

The kicker here- it’s not meant to be done by cramming in some high intensity treadmill run or stair climber assault on your legs. The “aim for 10,000 steps” goals is for your average, basic daily movement.

Get up from the desk every hour and walk the halls for 10 minutes. Park farther from the door. Take the stairs. Walk for 10 minutes after each meal. Walk the parking lot while your kid has baseball practice. Pace the living room while watching your evening shows.
Listen, we are suppose to be hunting and gathering. We are suppose to be cultivating crops, building and repairing shelters, and when the sun goes down we are meant to rest. This is nature.

With our ability to create, to invent, we have lights, we have cars, we have jobs… and an abundance of food year round. None of which change what are bodies are made to do. So you have to work with what you’ve got here. Add in movement throughout your modern world lifestyle to satisfy your bodies basic needs.

If your goal is health, walking is the path forward. If you are getting 7500 or less steps per day, there is huge room for improvement. If you aren’t tracking your steps, you are likely leaving much to be desired in your overall health.

Team focuses on the basics as the foundation for ultimate health 🫶"

Remember to post on the main Facebook challenge post daily this week to earn entries for your team!

13/01/2025

To get the free guide type in the word "CHEERS" in the comments

We have used this guide for years with clients; here is what you will learn:

1. Alcohol does not metabolize like other carbs
2. If the goal is fat loss, what to do or not do
3. Specific calorie values for different drinks and how to log them

And that's the shortlist!

If you think alcohol may be hurting your progress but you still plan to drink on occasion, this guide will be a game changer for you.

13/01/2025

New Year, Healthy Habits Showdown!

Week 1: Steps
🛌 Dates: Jan 13-19

Staying active is crucial for not just fitness, but overall well-being! This week, let’s focus on movement and aim for 8,000-10,000 steps each day.

Your goal this week:

Walk at least 8,000-10,000 steps each day.
▪️Post how many steps you got each day!
▪️If you didn’t meet your goal, share what changes you'll make tomorrow to stay on track.

Let’s get moving and hit those step goals together!

How to Participate:
▪️Comment on THIS post to join the challenge.
▪️You’re allowed 1 entry per day, and the more days you participate, the more chances your team has to win (up to 7 entries per person for the week).
▪️Include your team name hashtag, the date, and the requested details in each entry.

Deadline:
Submit all entries by Sunday, Jan 19th, 8 PM Eastern.

Let’s prioritize steps and crush Week 2 together! 💪✨

P.S. Not on a team yet and want to join? Click this link and enter your info! https://eattoperform.ac-page.com/new-year-healthy-habits-challenge

12/01/2025

🚨 Last Call! Today is the FINAL Day to Save 25%! 🚨

It’s your last chance to jumpstart 2025 with our biggest sale of the season! Order by 10pm CST tonight and enjoy 25% OFF your order with code NEWYEAR25.

💥 Offer Details:

✅ Discount: 25% OFF (use code: NEWYEAR25)
✅ Valid Until: January 12th @ 10pm CST
✅ Limit: One use per customer

Don't miss out on this incredible opportunity to fuel your goals with meals that make healthy eating simple and satisfying.

Click the link in the comments or bio to place your order now! Let’s make 2025 your best year yet! 🎉

11/01/2025

Let’s dive in a bit on Strength Training during Menopause

As we age the most common age-related conditions we struggle with are sarcopenia (age-related muscle loss) and osteopenia (age-related bone loss), and these are only accelerated during the transition through menopause.

The good news? Studies have shown that a regular strength training routine (along with adequate protein intake) can help to slow the decline of both, with the possibility of reversing muscle loss and increasing bone density.

While these can be big reasons to be sure you incorporating progressive strength training into your workout routine, there are so many more benefits too!

The recommended frequency of strength sessions each week are between 2-4 sessions, depending of fitness level, preference, and/or schedule.

When deciding on programming aim to choose something that allows for progressive overload, improving in either weight/reps/sets from week to week. All of our programs with Coach Stephanie follow this style of training!

10/01/2025

Update 40: well that’s another week that was not very structured. Sort of a half and half deal. I didn’t track again. 4 days were business as usual. Same breakfast, lunch, and dinners as normal schedule. The other 3 days weren’t even in the same ballpark.

New Year’s Day my husband came home from a morning hunt and asked if I wanted to kick off the new year with Ritas for lunch… and Sunday we had breakfast that bled into lunch at the same location… so there’s that 🍹💃🏻

Workouts were good. It’s going to take some serious getting use to with the decreased load. The biggest thing is the… disappointed feeling when walking out of the gym with this nagging thought that I could do more.

Increasing steps to 12,000+ is going to take extra purpose in order to achieve them. Once I find my groove and have a schedule set in place it will be fine. I can already tell my recovery is better with the lower load.

Got another set of letters from my Airman in training. It’s so good to read his words and to know that he’s doing the damn thing even tho it’s not easy 🤍🇺🇸

This morning I woke up with extreme conviction that I need to make a deal with myself to cut out alcohol. This is very much our typical pattern. You could go back to read updates in the winters past and it all plays out the same. More frequent trips to the Rita station, more chips n queso. It becomes almost weekly vs once or twice per month. I’d like to nip this in the bud now so running with the goal of no alcohol through February to see what that does for my decision making. 🤞🏼

Todays weight:147
Avg calories: 🤷🏼‍♀️
Units alcohol: 6

"If you're ready to start 2025 with momentum, we can help you get there! Whether it's dialing in your nutrition, crushing your workouts, or finding balance through life's challenges, our coaching is designed to meet you where you are and guide you toward your goals. 💥 Drop us a DM or click our link in bio and let’s get you started! "

09/01/2025

Sarah shared this on her page, and we’re excited to follow her on this journey into 2025! 💪✨ Her evolving approach to fitness and health is inspiring, and we can’t wait to see how it unfolds.

2025 will bring in a different approach to my training. I mean, let’s be real, this whole journey is an evolution. Each year testing out boundaries, figuring out what works and what doesn’t work, adjusting for goals… and well, age. 🫣

I can tell you that over the last decade, my primary source of exercise has been resistance training. Now, the type of lifting and the amount of cardio done with it has varied each year as I fine tune things. *Also worth noting that this has all been done in my home gym*

Cardio (like running) got dropped a long time ago. Maybe 7-8 years ago. The shift went to HIIT type workouts. You know the kind of programs I’m talking about- they are famous, available on their app, known worldwide and are amazing for at home workouts. I used them well. Every single program they offered, I did it. But those will only take you so far. They served their purpose.

Around 2017 I knew I had tapped out my potential in lifting with my db setup. I had a small 1” barbell set as well but from my time in a commercial gym in years past, I knew that I could push much heavier loads if I could get the bar on my shoulders. So in came my first squat rack. It wasn’t a power cage. It was literally just an adjustable stand for a full size barbell and this began the ground work for what I’ve created.

Lifting heavier became a passion. I was certainly getting stronger but I didn’t look like I was throwing around iron 5+ days per week. NOW I know that is because my nutrition was pretty far off the mark, which all started to change in 2019 when I joined ETP as a member. Once I started with macro, things slid into place. Not overnight tho… that TOO has been an evolution to find what does and doesn’t work.

Fine tuning, paying attention to biofeedback, recognizing that true health is far more than a scale number or body shape… I recognized at some point in 2022/2023 that I was probably over training. Consistently doing way more than I needed and this was likely impacting my ability to continue progressing.

So I started modifying workouts. Cutting them in half. Doing 4 lifts instead of the 6-8 listed. Limiting my lifting sessions to 1 hour. Taking extra rest days when needed and teaching myself that I WANTED them. The home gym grew over the years as well- adding or subtracting items to create the space I felt I needed. Plus I shifted some of my focus to steps and this has treated me pretty darn well over the last 2-3 years.

I feel like things are running like a well oiled machine. I LOVE my gym time. Starting off my day picking up and putting down heavy s**t really sets the tone. But!! I have started to wonder how much of this do I truly need to do? How much of this is… junk volume… reps just to do reps. I suspect a lot of it is.

So, that has lead me to my 2025 workout plan. I will be doing 15-20 minute lifts 6 days a week. 2 lifts each day, 3-4 sets, reps changing as the phases progress. And I will continue adding focus on daily steps with a goal of 12,000 as I build my new routine.

This is all an experiment. Trial and error. How much do I need to do to feel my best, look my best, recover the best, live my best life… age gracefully, keep my husband chasing me like a wild teenager, be able to pound the pavement in Europe or hike to glacier lakes. And can I continue to sculpt this project piece with that amount of load?

I think the answer is yes… but only time will tell! Cheers to a New Year and a new workout plan 🥂💪

09/01/2025

This post is from Coach Stephanie---Team ! Not on a team yet? No problem! Click the link in our bio to sign up for the New Year, Healthy Habits Showdown. And don't forget to post daily on the main Facebook challenge post this week to earn entries for your team. Let's do this!

Sleep seems to be the new bio hack these days but it really is. usedI to be one of those people that said "I'll sleep when I'm dead". It wasn't until after I had 3 kids and was sleep deprived for a good 8 years through pregnancy, breastfeeding and having infants & toddlers at the same time, did I truly understand the importance of it. I was absolute trash most days running on extra coffee, Red Bulls or Monster Energy drinks to get me through the day because who had time for naps?! With 3 kids that have very different school and or nap schedules, if they happened to all sleep at the same time, that was my time to get stuff done to keep my house in order.

Now that my kids are much older, I have time to put myself first and prioritize sleep more in the past 5 years. Building muscle is easier, losing fat is easier, my mood is better, i have more energy and dont have afternoon crashes anymore and the list goes on and on.

Adequate sleep is crucial for several reasons that have profound impacts on both physical and mental health. Here are my top 3 key importances of sufficient sleep:
1. Muscle Recovery and Growth: Quality sleep is essential for muscle recovery. During sleep, the body adapts to the physical stress of exercise, repairing and strengthening muscles. Without adequate rest, muscle growth is hindered, and recovery slows down .
2. Hormonal Balance: Sleep affects hormone production, including testosterone and growth hormone. Poor sleep leads to lower testosterone and imbalances in cortisol, which can aggravate stress and reduce muscle mass .
3. Metabolic Health: Adequate sleep supports metabolism and weight management. Lack of sleep can lead to increased fat storage and muscle loss. This is due to hormonal changes that prioritize energy conservation in response to stress from sleep deprivation.

If your main goals are muscle gain, fat loss, and better metabolic health but you're not getting enough sleep every night, you're literally spinning your wheels in the mud getting nowhere and only making yourself more frustrated in the process. Your "brokenness" can probably be solved with an hour or 2 of more sleep every night and that doesn't cost you one dollar."

08/01/2025

How’s everyone doing with Dry January or those New Year’s resolutions? 🙌 If resolutions aren’t your thing, what habits are you sticking to this year? Whether it’s cutting back on drinks, hitting the gym more, or just staying consistent with what works, I'd love to hear about it! Drop your updates below and let’s keep each other motivated! 💪

07/01/2025

Type "meals" in comments

This short and super helpful guide is perfect for getting back on track with your New Year goals! Whether you're focused on fat loss or simply looking for easy meal ideas, this guide has you covered with recipes using four ingredients or less. It's a must-have to simplify your meals and stay on course!

You definitely want to grab this one. Type 'meals' in the comments to grab your copy today!

07/01/2025

This post is from Coach Sarah---Team

"Sleep. Man, it is so underrated. In life in general, but especially in the health and fitness field.

We will cut carbs, run until our legs fall off, take 30 different supplements, search for that magic workout that “snatches your waist” but focus on sleep? lol ok.

I CAN NOT STRESS THIS ENOUGH. Without proper rest and recovery, all of your efforts may as well be for naught. Please don’t roll your eyes here and then just scroll past the rest. This is THE first foundational piece of your puzzle.

Sleep is where your body recovers. Not only the muscles being repaired from your workouts, but your hormones do all kinds of work behind the scenes here. This is where cells are regenerated. Cortisol levels come down from everyday life stressors. It is quite literally when your computer system is running its defrag program, sorting and organizing everything so you can function as intended.

When sleep is cut short or of poor quality all of that gets interrupted and your ability to do ANYTHING is compromised. The most notable items of long term poor sleep:
•increased cravings
•lack of energy
•imbalanced hormones

Increased cravings- as if keeping your food intake under control isn’t already hard enough, let’s toss in strong cravings.

Oh you know you need to lift weights or get some steps in but you have no energy. This should be fun. I’m sure your mood will be great too.

And as of those things aren’t enough, you will start to have some serious imbalances in hormones making weight loss or maintenance even more tricky, even IF you can manage to get the first 2 things under control.

Sleep is THE foundation of your health. You should aim for a minimum of 7 hours each night but strive for 8 hours since REM and deep sleep typically total about half of your sleep time and those are the cycles where the magic happens.

Team FlexAppeal rocks sleep like it’s our job! You’ve got this!"

Remember to post on the main Facebook challenge post daily this week to earn entries for your team!

06/01/2025

🎉 Last Call for Our New Year Sale! 🎉

Just wanted to pop in with a quick reminder—our New Year Sale ends tomorrow night at midnight EST! That means there’s just a little over 24 hours left to jump in and snag some amazing deals on our nutrition coaching and lock in 2024 pricing.

If you’ve been thinking about making some changes or just need a little guidance to hit your health goals, now’s the perfect time. We’d love to help you make 2025 your best year yet!

Ready to make 2025 your year? Link in bio, comment interested or message our page to reach out for more information! Let’s do this together! 🙌

06/01/2025

New Year, Healthy Habits Showdown!

Week 1: Sleep
🛌 Dates: Jan 6–12

Getting enough rest is fundamental—not just for Eat To Perform but for overall health. To achieve your goals and keep your body and mind functioning at their best, aim for 7+ hours of sleep each night.

Your goal this week:
Sleep at least 7+ hours every night.
▪️Post how many hours of sleep you got each day!
▪️If you didn’t meet your goal, share what you’ll do differently to reach it tomorrow.

How to Participate:
▪️Comment on THIS post to join the challenge.
▪️You’re allowed 1 entry per day, and the more days you participate, the more chances your team has to win (up to 7 entries per person for the week).
▪️Include your team name hashtag, the date, and the requested details in each entry.

Deadline:
Submit all entries by Sunday, Jan 12th, 8 PM Eastern.

Let’s prioritize sleep and crush Week 1 together! 💪✨

P.S. Not on a team yet and want to join? Click this link and enter your info! https://eattoperform.ac-page.com/new-year-healthy-habits-challenge

05/01/2025

🎉 One Week Left to Start 2025 on the Right Track with 25% Off! 🎉

Ready to kick off the New Year with a bang? We're here to help you crush your goals with meals that are both nutritious and delicious, making healthy eating a breeze!

💥 Until January 12th, take advantage of an exclusive 25% OFF with code NEWYEAR25 at checkout! Don’t miss this chance to make 2025 your healthiest year yet.

✅ Save 25% with code NEWYEAR25 at checkout! (*one use per customer)
✅ Offer valid: 12/26 - 1/12

Time’s running out—order now and set yourself up for success! Click the link in the comments or bio to explore this week’s menu!

05/01/2025

Eat To Perform client, Nathalie is an inspiration to us all. Nathalie shows us that age is no match for her goals. She is 55 years old and eats an average of 2250 calories a day to fuel her activities. We are so impressed with her progress and are glad her coach is there to guide her journey!

Nathalie explains: I have always been in shape and done weights… but..It all started with the pandemic... and last summer, to celebrate my retirement from work, I left for a month... almost no training, food, more alcohol... I gained a lot of weight. At the end of November, I said to myself, enough is enough! I started intermittent fasting and really limited alcohol. At the end of January, I had reached my goal of losing 10 pounds. I didn't think I could lose any more weight at my age. But I train hard because I do competitive dragon boating. And I wasn't convinced I was eating correctly. I then saw an advertisement for ETP on Facebook. With the testimonials and photos, it inspired confidence. I then contacted them and decided to get on board. After discussion, I immediately started with the Performance Recomp phase. I was really afraid of eating so many carbs but I trusted my coach. so here I am, at the beginning of April, with 10 less more pounds and a transformed body. I never thought I would lose weight by eating so much, it's extraordinary! Thanks to Cindy my coach for the encouragement and support. it's not over 🤗

Join Nathalie and many others on their journey to success! Hurry – it’s the final days of our New Year Sale. Lock in 2024 pricing now and start your transformation with the support you need. Click the link in our profile, comment "Coach" on this post or message us to get started!

04/01/2025

Me: Crushing holiday mode like a boss.

Coach: "Alright, time to get back on track!"

Also me: Staring into the distance, questioning everything. 😅

Let’s be real—most of us struggle to shake off the holiday vibes and jump back into healthy habits. But guess what? You’re not alone! If you need a little boost to get back on track, we’ve got your back. Reach out for coaching help and let’s tackle those goals together! 💪✨ Message our page or click the link in our bio to get started!

04/01/2025

This week in our menopause series, Coach Jessie will kick things off by discussing the importance of an adequate warm-up. Let’s get started!

🛑 Don’t skip the warm-up!

A well rounded training program during the menopause transition (honestly it’s a good habit regardless) needs to include an adequate warm-up! Making sure to set aside 10-20 minutes of your workout to include time for your warm-up would be ideal, but of course this will very by person and time available. Including this as a part of your training is going to ensure you are able to stick with your training routine by reducing risk of injury, improving mobility, balance, and your mind body connection!

Aspects that would be beneficial to include are:
▪ Self-myofascial release (either with a foam roller or other similar tools)
▪ Breathing centered around the mind body connection with the pelvic floor muscles (relaxing and contracting with breath, this will help ground you for the workouts as well and open your breath throughout the torso *video includes a walkthrough of this practice)
▪ Pelvic floor strengthening exercises (it’s important to note that if you have pelvic floor dysfunction symptoms you’ll want to try to see a pelvic health physiotherapist before incorporating these type of exercises)
▪ Cardiovascular warm-up (optional dependent on workout type, definitely include before a cardio based workout)
▪ Dynamic warm-up (based on body area to be included ie upper, lower or full body)
▪ Power practice, (this can include high velocity movements like box jumps, medicine ball throws, high-impact training, like jumping jacks, jump rope, etc and/or speed/agility training)
▪ Warm-up sets for the major lifts in the workouts, (ensuring you are going through full range of motion and these would typically be built into the workout itself)

Experiment a bit with what works for you! Use this time to check-in with yourself, how are you feeling physically and mentally, do you need to adjust the workout that day? Maybe modify some movements, reduce weight or even just have the warm-up be your workout for the day. Feeling great? Awesome! Really get after it in the workout and try to add some weight, reps or push harder than you did in the last workout.

I’ll add a link to one of Coach Stephanie’s mobility warm-ups that would be a great option to incorporate into your warm-up with a couple more of the parts listed above! Hit up some breathing, follow along with the mobility warm-up and incorporate a couple power movements and you’ll be all set!

Have a favorite warm-up practice? I’d love to hear it!

Make sure to follow our page so you don't miss the next post in this series 😁

03/01/2025

Drop the word “MACROS” in the comments to grab our FREE guide to macro basics! With so much conflicting nutrition info out there, it can be overwhelming. We’ve simplified the essentials to help you understand macronutrients and how they work together.

Download it now and let us know your thoughts!