The Eat Burn Sleep

Quick reference guide

Get the <em>EBS</em> app

<h2 style="text-align: center;"><img loading="lazy" decoding="async" class="alignnone size-full wp-image-95709" src="https://staging.eatburnsleep.com/wp-content/uploads/2025/02/lotus-yoga-meditation-1.png" alt="" width="80" height="80" /></h2>
<h2 style="text-align: center;">Morning <em>Meditation</em></h2>
<h3>Good Morning Spirit World • Mother Nature • God • Universe</h3>
<p>Thank you for another beautiful day ahead.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3>For today, I would like to set my goals<br />
<small>Set your goals. Below are a few examples</small></h3>
<p>Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc)<br />
Remain calm in all situations<br />
Eat mindfully / not eat emotionally<br />
Be productive at work without worrying<br />
Be kind to my body and nurture it<br />
Accept my human emotions whether it is joy, anger, sadness or fear, etc<br />
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me</p>


Morning meditation

Movement

✨Cyber Monday Sale✨! Use code CYBERMONDAY to get 20% off at checkout

<h1>Movement Guide</h1>
<p>The most important parts of this lifestyle are the food lists and your daily must-dos.</p>
<p>This includes walking. Aim for 8,000 to 10,000 steps a day at a <strong>brisk pace</strong>. Imagine you are late for a meeting. Walking at this speed will increase your heart rate, also known as <strong>Zone 2 Cardio</strong>.</p>


Your personalized

Weekly Schedule

Programs & <em>Series</em>

<h2>Sports <em>Performance &amp; Recovery</em></h2>
<p>Achieving peak performance isn’t just about lifting heavy—it’s about training smart, staying consistent, and allowing your body to recover effectively. Whether you&#8217;re focusing on building strength, improving endurance, or enhancing mobility, these core principles will help you maximize results.</p>
<h3>The Mind-Muscle Connection: Train with Intention</h3>
<p>One of the most powerful tools in your fitness arsenal is the mind-muscle connection. When you focus on contracting the right muscles during an exercise, you increase muscle activation, improve movement efficiency, and reduce injury risk. Whether you&#8217;re using bodyweight exercises or small weights, moving with control and intention leads to better performance and long-term strength gains.</p>
<h3>Body Composition Over Weight on the Scale</h3>
<p>Your fitness journey isn’t just about the number on the scale—it’s about body composition. Building lean muscle while maintaining a healthy fat percentage improves strength, metabolism, and overall function. Using bodyweight exercises and light weights with proper form can be just as effective as heavy lifting when done consistently.</p>
<div class="health-fact">
<h4 class="health-fact">HEALTH FACT:</h4>
<p>The Power of Rest Days<br />
Rest days aren’t a sign of weakness—they’re essential for muscle repair, nervous system recovery, and preventing burnout. Overtraining can lead to fatigue, decreased performance, and even injuries. Incorporating active recovery, such as stretching, yoga, or light movement, keeps your body engaged while still allowing it to heal.</p>
</div>
<h3>Daily Movement: Get Those Steps In</h3>
<p>Consistent movement outside of structured workouts is just as important. Walking, stretching, and mobility exercises help maintain circulation, reduce stiffness, and support overall recovery. Aiming for 8,000-10,000 steps per day improves cardiovascular health, aids in muscle recovery, and keeps you feeling energized.</p>
<p>By combining mindful training, balanced movement, strategic recovery, and daily activity, you’ll create a sustainable, high-performance lifestyle that enhances both physical strength and mental resilience.</p>


Beginners Masterclass

Pelvic Floor Masterclass

Mental Health and Diet Masterclass

Deep Mobility

MainContentLayoutsTopBannerLayout

MainContentLayoutsOnpageNavigationLayout

MainContentLayoutsContentLayout

MainContentLayoutsWeeklyScheduleLayout

MainContentLayoutsPostsGridLayout

MainContentLayoutsVideoContentGridLayout

Trust the process & grow your health

Frequently Asked<br/> Questions

Rectangle 29

Get <strong>Eat Burn Sleep</strong> health education • conveniently in your inbox

Subscribe & Enjoy our Newsletter

Movement

Weekly Schedule

Programs & Series

Get the EBS app

Frequently Asked
Questions

Subscribe & Enjoy our Newsletter

Movement

Weekly Schedule

Programs & Series

Get the EBS app

Frequently Asked Questions

Subscribe & Enjoy our Newsletter

Frequently Asked
Questions