What’s included

in each group

cohort

  • Join our weekly coaching call to connect with your coach and fellow participants. These interactive sessions will provide an opportunity to discuss homework assignments, address challenges, and problem-solve together. While the calls will be recorded for your convenience, active participation is highly encouraged for a more immersive experience.

  • Gain access to our exclusive community app, where you'll find all the resources for your course. This app will be your hub for video calls, community chat, and accessing course materials.

  • Every Sunday night, we'll release 10-15 minute educational homework pieces to deepen your knowledge and understanding. These valuable resources will provide you with insights and strategies to support your nutrition journey.

  • You'll receive a personalized check-in sheet to evaluate your own data and track your progress. Our coaches will provide guidance on how to effectively use this tool, empowering you to analyze and optimize your nutrition data.

12-Week intro to Performance
Maintenance

Coached by Kate Ernst

Do you have big dreams of finally becoming a “runner” in 2025?

Whether you're just beginning your running journey, looking to fine-tune your performance, or balancing multiple fitness goals while optimizing your energy needs—this 12-week coaching cohort is designed just for you.

With expert guidance, personalized running plans, and in-depth education, you'll learn how to fuel your body for endurance, master the balance between strength and cardio, and finally feel confident calling yourself a runner.

    • An Overview of Performance Nutrition + Periodization Planning

    • Pre, Intra, and Post-Run Nutrition

    • Hydration + Electrolyte Balance

    • Recovery Basics

    • Adjusting Nutrition with Mileage

    • Nutrition for Different Run Types (Easy, Long, Interval, Speed, Tempo)

    • Carb Loading 101 + Race Day Nutrition

    • Supplements

    • Weight, Hormones, & Blood Work During Race Prep

    • Race Day Preparation: Pacing, Strategy, Goals

    • Race Day Recovery & Post-Race Nutrition

    • Periodization Planning Workshop

    • You will finally feel proud to call yourself a runner!

    • You will understand what it feels like to eat for performance.

    • You will have a firm grasp of understanding scale fluctuations while performing at your best.

    • You will build a custom blueprint for your nutrition on how to navigate future training phases.

    • You will cement foundational habits to build a launch point for future surplus or fat loss phases.

    • All participants of the 12-Week Cohort will have the option to continue on directly into a muscle-building or fat loss phase.

    • Personalized Plans: Benefit from customized nutrition and running plans catering to your goals and helping you finally balance running + lifting.

    • Expert Guidance: Receive daily support and advice from Kate, a 6-time marathoner who specializes in performance nutrition + building personalized training for women who want to run fast + lift heavy.

    • Community Support: Join a community of like-minded individuals for motivation and encouragement throughout your journey.

    • Each member will receive a custom running plan tailored to their skill level and personal schedule + discounted access to our strength training program, The Practical Athlete

    • Comprehensive weekly education to be dropped on Fridays

    • Custom check-in form for you to use throughout the course

    • 12 weekly cohort call meetings (we recommend that you attend at least 9 of these to get the most out of the course, but we understand life happens so every call is recorded for any that you have to miss)

    • Cohort Call Time (always recorded!): Tuesdays at 5 pm CST

    • Course runs March 10th - June 3rd 2025

    • The investment is $549  paid in full (payment plans available)

What previous graduates are saying
about this course:

12-Week Performance
Maintenance

This cohort is not currently open to enrollment! Sign up for the email list to be the first to know when enrollment is open!

    Our Community App

    • Easy to navigate education that drops weekly.

    • Group community where you can interact with other members in your cohort

    • Events tabs that shows all future calls in one place, and you can sync it to your calendar.

    • A repository of all member-exclusive content and webinars you can access at any time.

    • Lisa

      I have LOVED working with EPN! The scientific data driven approach helps to explain everything and keeps you on track so you can try new things without fear because you have the data to keep you on track. I was able to increase my calories by 900!!!! I am loving feeling healthy, strong, and fed, and all the benefits that come with taking care of your body. Health, hormones, sleep, stress, etc are all improved!

    • Mel

      This coaching cohort has been incredible. Whether you have already a good baseline of knowledge on tracking macros and performance based goals, or are completely new to the idea of planning and tracking your food for physique and health related reasons, you will take away a new tool for your toolbox each and every week.

    • Tabitha

      The Cohorts are the perfect balance of accountability, education, and encouragement. They provide the tools and resources all while empowering you to find what works best for any stage of life. Nutrition doesn’t have to be complex or difficult. I love their approach of meeting you where you’re at so you can achieve long term success.