Pinned
Feb '25 •
Welcome to Foss Performance🧭
This Is Your Roadmap If you’re reading this, you’re officially inside the system. This is not a content library. This is not a motivation hub. This is a performance system built on structure, sequencing, and execution. Read this once. Then move through it in order. BEFORE YOU GO ANY FURTHER This pinned post assumes you have completed Steps 01–04 from the Welcome Email. That means: → Trainerize account active + consultation completed → PAR-Q submitted → Nutrition survey completed → Skool account fully set up YOU MADE IT THROUGH STEPS 01–04 That matters, nice work. From here, continue with Onboarding Phase 1 below. EXECUTION ORDER Your focus now is foundation, not intensity. The goal of this phase: → Establish structure → Build consistency → Remove overwhelm Follow the steps exactly in order. STEP 05: ORIENT YOURSELF TO THE SYSTEM You do not need to consume everything. You just need to know where things live. → Community — questions, wins, feedback → Classroom — training & nutrition education → Resources — trackers, templates, tools → Calendar — coaching calls & live sessions No noise. Only what moves the needle. Spend at least 15 minutes browsing. Specifically the classroom. STEP 06: COMPLETE THE ONBOARDING COURSE 📍 Classroom → Begin Your System Setup This step is non-negotiable. The Onboarding Course includes: → Expectations & communication standards → Systems navigation (Trainerize + Skool) → Personal inventory → Habit Audit (inside the course) → Initial setup checklist Move through the lessons in order. Do not jump ahead. This course sets your coaching direction. STEP 07: ADD GROUP CALLS TO YOUR CALENDAR 📍 Calendar Tab Consistency beats intensity. Block the time. Show up prepared. Engagement compounds progress. STEP 08: COMMENT ON THIS POST Introduce yourself: → Name → Age → Location → Goals → Current struggles This is your ticket to Step 09. No comment = onboarding paused. STEP 09: SCHEDULE YOUR ONBOARDING DEBRIEF CALL Once you’ve completed the Onboarding Course and Habit Audit, book your call
Mar '25 •
👇YOUR CHEAT SHEET TO MORE FIBER👇
🎯 DAILY GOAL: 20g minimum: 25-35g is even better! Fiber is your secret weapon for fat loss, digestion, and staying full without feeling restricted. 💡 WHY FIBER MATTERS: ✅ Keeps You Full Longer – Helps curb cravings by slowing digestion ✅ Stabilizes Blood Sugar – Prevents those energy crashes and mood swings ✅ Supports Fat Loss – Naturally reduces appetite and helps manage hunger cues ✅ Improves Digestion – Promotes regular bowel movements (💩) and gut health ✅ Lowers Cholesterol – Especially soluble fiber found in oats, beans, and seeds ✅ Feeds Healthy Gut Bacteria – Fiber is a prebiotic that fuels a strong microbiome ✅ Balances Hormones – Especially important for women’s metabolic and hormonal health 🧠 PRO TIP: Start slow & hydrate 💧 — increasing fiber too quickly without enough water can cause bloating or constipation. 🛍️ TWO EASY FIBER HACKS: 1. Carb Balance Tortillas 🌮 (19g carbs 70 calories and 17G FIBER per tortilla) 2. Kirkland Protein Bars 🍫 (11g per bar 190 calories) (Both are high in fiber and protein—double win!) 🍓 HIGH-FIBER FRUITS (keep the skin on when possible) • Raspberries: 8g per cup • Blackberries: 8g per cup • Pears: 6g per medium • Apples: 4g per medium • Bananas: 3g per medium • Oranges: 3g per medium • Avocados: 10g per cup, sliced 🥑 🥦 HIGH-FIBER VEGETABLES • Artichokes: 7g per medium • Brussels Sprouts: 4g per cup • Broccoli: 5g per cup (cooked) • Carrots: 4g per cup (raw) • Sweet Potatoes: 4g per medium (with skin) • Spinach: 4g per cooked cup 🫘 LEGUMES = FIBER POWERHOUSES • Lentils: 15g per cooked cup • Black Beans: 15g • Chickpeas: 12g • Split Peas: 16g • Kidney Beans: 13g • Edamame: 8g 🌾 WHOLE GRAINS • Oats: 5g per cooked cup • Quinoa: 5g • Barley: 6g • Brown Rice: 3.5g • Whole Wheat Bread: 2-3g per slice • Whole Grain Pasta: 6g 🥜 SEEDS & NUTS • Chia Seeds: 10g per 2 tbsp • Flaxseeds: 8g per 2 tbsp • Almonds: 3.5g per ounce • Pistachios: 3g • Sunflower Seeds: 3g 🍿 SNACKS & EXTRAS • Popcorn (air-popped): 4g per 3 cups
Aug 20 •
“I DON’T HAVE TIME TO COOK” NEEDS A BACKUP PLAN.
Some days you’re not meal prepping. Some days you’re barely cooking. That doesn’t mean the day has to turn into takeout and random snacking. I put together simple, high-protein meals you can make in 10 minutes or less using convenient foods. 👉 Full Zero-Prep Cookbook here: [LESSON LINK] What’s your current emergency meal when you have zero time?
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Aug 20 •
STOP GUESSING WHAT TO EAT BEFORE YOU TRAIN
If you’re going into workouts hungry, feeling heavy, or running out of energy halfway through, your pre-workout nutrition may be part of the problem. I broke down exactly what to eat based on whether you have 30–60 minutes or 2–3 hours before training. 👉 Full lesson + examples in the classroom https://www.skool.com/fossperformance/classroom/3063f75f?md=5fca2df39dc848cb9f079a1a57829f59 What’s your go-to pre-workout meal?
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skool.com/fossperformance
Welcome!!!
You’re officially inside Foss Performance.
The home for structure, precision, and execution.
Let’s get to work.
— Coach Foss ⚙️
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